Pilates Mat
1.   What is Pilates?
2.  What are the benefits of Pilates?
3.    What is the "core" and where is it?
4.    How many times a week should I take Pilates?
5.    What is the difference between Pilates and Yoga?
6.  Do I need to have any previous exercise experience to take Pilates?
7. I am very active in sports like golf and tennis would Pilates help?

Yoga
1.   What is Yoga?
2. What are the specific benefits of Yoga?
3. What type of yoga do you teach?
4. What is Hatha Yoga?
5. What does Namaste mean?
6.   Can I lose weight with Yoga?
7. Do I need to have any previous exercise experience to take Yoga?

Strength Training
1.    How many times a week should I use weights or machines?

Cardio
1.    What is considered Cardio?
2.    How much cardio should I have each week?

General Exercise FAQs

1.     What are the benefits of exercise?

• Keeps weight under control
• Increased strength and flexibility
• Increased self-confidence and self-esteem
• Counters anxiety and depression and increases enthusiasm and optimism
• Improves self-image
• Improved balance and posture
• Improved breathing
• Improved circulation
• Improves blood cholesterol levels
• Reduces the risk of heart disease by improving blood circulation throughout the body
• Prevents and manages high blood pressure
• Prevents bone loss
• Boosts energy level
• Helps manage stress
• Releases tension
• Improves the ability to fall asleep quickly and sleep well
• Increases muscle strength, increasing the ability to do other physical activities
• Provides a way to share an activity with family and friends
• Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
• Time for yourself
• Chance to get physical and let your mind rest
• Improved quality of life
• Just feels good!

2.     What should I expect my first class?
It’s natural to be somewhat nervous at your first class.  If the instructor hasn’t already introduced themselves to you, let the instructor know that you are new and inform them of recent injuries , surgeries or joint pain. 

Individuals in the class may have been taking the class or performing similar activities for sometime so no need to compete.  Every person is at a different level.  Do the exercises to the best of your ability and learn to do them safely and correctly by listening to the instructions. 

Some people may experience minor muscle soreness after beginning a new exercise program. However, exercise should not hurt. If you encounter pain, dizziness, or lightheadedness during class immediately STOP the movement, return to a comfortable position and inform the instructor. If you experience severe pain contact your physician.

3. Should I consult a doctor before beginning an exercise program?
All exercise programs involve a risk of injury. It is always advisable to consult with your physician or health care provider before embarking on any exercise program.

4.     What should I wear/bring?
Wear comfortable clothing that is neither loose nor too tight fitting.  No jeans.  A good pair of shoes for cardio and strength training activities is a must. Also bring along a bottle of water, a towel and a sticky mat.

5.     Should I eat before working out?
Never eat right before your workout.  Eat something at least 1 to 1 ½ hours prior to class.  This way you have given time for your food to digest and have energy for your workout.

6.     How much water should I drink daily?
The amount of water a person should drink daily is one half their body weight in ounces.  For example a 100 lb person should drink 50oz of water daily.

7.     What should I look for in an instructor?
When looking for an instructor there are several things to look for: knowledge, certification and approachability.

What type of training and certification has the instructor completed?  You’d be surprised how many non-certified instructors are working at clubs and gyms.  Check their credentials. You want to know that you are in safe competent hands. 

Is the instructor friendly and approachable and willing to answer questions before or after class?  Do you feel a connection that encourages you to return to class?

8.     What is the best exercise?
The best exercise is the one that you will consistently do on a regular basis.  Try various activities and find what you like and do it often!

9. What if I am overweight, can I take group exercise classes?

Yes, no matter your size you can take group exercise classes. With a certified instructor, they will be able to modify the exercises, if necessary to fit the student's fitness level.  Remember to first check with your doctor before starting any fitness program.

10.What is the best way to clean my mat?

If your mat is slightly soiled, use a spray bottle or damp cloth, wet the soiled surface with water then wipe with a dry clean terry cloth towel.  For heavier soiling, wash your mat in a tub of cool water and mild detergent.  Use only a small amount of soap because an residue may cause your mat to become slippery when it is wet with perspiration.  Rub mat with a soft cloth or let soak.  Rinse thoroughly.  To hasten the mat's drying time, lay it on a dry towel and roll the mat and towel together line a sleeping bag.  Step on the rolled up mat and towel to squeeze most of the water from your mat into the towel.  Unroll your mat and hang it to air-dry. 

Pilates Mat FAQs

1. What is Pilates?
Pilates, (pronounced puh-LAH-teez) developed in the 1920's by physical trainer, Joseph H. Pilates, is an exercise system focused on improving flexibility and strength for the total body without building bulk. Pilates is more than an exercise however. It's a series of precisely controlled movements designed to engage both mind and body.

A combination of exercises based on six principles:

• Concentration: The most important principle is concentration. You must be very conscious of the exercises.
• Control: Every movement is to be done with control, so you aren't just throwing your body around.
• Centering: Use your body evenly. Think of a plumb line down the middle of the body working both sides evenly.
• Flowing movement: Once you've learned the routine, it should look something like a dance where every movement flows into the next.
• Precision: Make each movement as precise as possible.  Quality, not quantity is the key.
• Breath: So important to the exercises…you don't want to hold your breath at all!

The balance between mind and body is meant to promote physical harmony and conditioning for people of all ages. Pilates is an invigorating exercise that leaves you feeling refreshed and in harmony with your body.

2.What are the benefits of Pilates?
Practiced faithly, Pilates yields numerous benefits:

• Builds strength without "bulking up"
• Increases flexibility and agility
• Develops optimal core control
• Creates flat abdominals, slender thighs and a strong back
• A refreshing mind-body workout
• Increases lung capacity and circulation
• Increases posture, balance, and core strength
• Improves bone density and joint health
• Many experience positive body awareness for the first time
• Challenging yet safe for all ages and fitness levels

Pilates teaches balance and control of the body, and that capacity spills over into other areas of one's life.

3.     What is the “core” and where is it?
The “core” is comprised of the muscles in your abdominals, back and buttocks (pelvic floor).  Pilates classes work to strengthen these muscles to protect the spine and allows for better functional movement.

The abdominal muscle that we focus on is the transverse abdominis.  It is the deep abdominal muscle under the rectus abdominal (6-pack) muscle and covers the entire area below the belly button and above the pubic bone. 

Strong core muscles hold the body upright, improve your balance and basically keeps your back healthy. The core allows the rest of the body to move more freely.

Whatever your do, athlete, enthusiast or regular joe,  a strong core will help you in your power moves, and your whole body will function more effectively.

4.     How many times a week should I take Pilates?
To see the results, at least 2-3 times a week.  As Joseph Pilates himself has stated:

“In 10 sessions you will feel the difference
In 20 sessions you will notice the difference
In 30 sessions you will have a whole new body”

5.     What is the difference between Pilates and Yoga?
Perhaps the stock answer to the question of the difference between Pilates and Yoga is that Yoga is more relaxing and spiritual while Pilates is more focused on the core and control. 

Both systems build strength and flexibility; the difference between them is not so much physical as it is philosophical. Yoga is based on the Eastern idea of integrating the mind, body and spirit to move the energy within the body. The more freely the energy flows, the healthier and more energetic you feel. Physical tension hinders the flow; over time, areas of tension in your body can become tight and rigid, even painful. The goal of yoga is to keep the body supple through movement and stretching. But there's another dimension. Yoga is a holistic spiritual discipline with its roots in Eastern forms of meditation. The physical postures, although they condition the body, are really aimed at the mind. They symbolize the goal of living your life in a state of balance and composure.

Pilates on the other hand is physical conditioning first and foremost -- and there's nothing quite like it. Its creator, Joseph Pilates, was looking for a way to rehabilitate injured soldiers after World War I. Pilates exercises stretch and strengthen and are unique in their ability to encourage coordination between the muscles that stabilize the body.

Generally speaking, it's fair to say yoga is more about how it makes you feel while Pilates is about how you look -- how you carry yourself and move.

6. Do I need to have any previous exercise experience to take Pilates?
No. Pilates is a great exercise that is challenging yet safe for all ages and fitness levels.  Depending on where you take the class, some locations may offer different levels so its best to check first. 

When you attend your first class inform the instructor.  Listen to the instructions and perform the exercises to the best of your ability.  Do not compete with those around you.  Its better to have a few well executed movements rather than 10 poor quality moves.

7. I am very active in sports like golf and tennis would Pilates help?
Absolutely!  Pilates should actually improve your performance in sports.  Imagine equalizing the strength and flexibility on both sides of the body as well the upper and lower body. Many sports professionals are adding Pilates to their fitness program.  Give it a try!

Yoga FAQs

1.     What is Yoga?
Yoga in Sanskrit means "union". Thus, Yoga is the practice of bringing mind, body and spirit into balance. It combines body positions (asanas), breathing techniques (pranayama) and relaxation techniques (meditation). The practice of yoga is designed to lead the student to an ever-increasing knowledge of her/himself physically, mentally energetically and spiritually.

2. What are the specific benefits of Yoga?
At the physical level, yoga has proven to be extremely effective for various disorders.  More importantly, yoga is extremely effective in:

• Reducing stress
• Increasing flexibility
• Increasing lubrication of the joints, ligaments and tendons
• Massaging of ALL Organs of the Body
• Complete Detoxification
• Excellent toning of the muscles
• Plus so much more....

3. What type of yoga do you teach?
We are certified Kripaulu Yoga Instructors. 

Discover what it means to be fully alive. In Kripalu Yoga, the cultivation of witness consciousness and attunement to prana lead to self-love, connection with Source, and deep personal transformation. As an integrated practice on and off the mat, Kripalu Yoga becomes a catalyst for physical healing, psychological and emotional development, and spiritual awakening.

The three stages of Kripalu yoga include: willful practice (a focus on alignment, breath, and the presence of consciousness); willful surrender (a conscious holding of the postures to the level of tolerance and beyond, deepening concentration and focus of internal thoughts and emotions); and meditation in motion (the body's complete release of internal tensions and a complete trust in the body's wisdom to perform the postures and movements needed to release physical and mental tensions and enter deep meditation). For more information, visit www.kripalu.org.

We teach using Hatha Yoga postures with compassion delving within to bring awareness to the body releasing tension and elongating the body using the body as the true teacher.

4. What is Hatha Yoga?
The word hatha means willful or forceful. Hatha yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body–especially the main channel, the spine–so that energy can flow freely.

5. What does Namaste mean?
Basically 'Namaste' is a greeting, usually included with gesture of the palms together and thumbs touching the heart honoring and acknowledging the person to which it is directed.

"I honor the place in you where the entire universe dwells. I honor the place in you which is of Love, of Truth, of Light, of Peace. When you are in that place within yourself and I am in that place within myself...We are one. "

6.     Can I lose weight with Yoga?
With consistent practice and moderation in your diet, yes.

7. Do I need to have any previous exercise experience to take Yoga?
No, you do not need prior experience. Yoga is challenging yet safe for all ages and fitness levels.  Depending on where you take the class, some locations may offer different levels so its best to check first. Try a Basics class first. 

When you attend your first class inform the instructor.  Listen to the instructions and perform the exercises to the best of your ability and never compete. 

Strength Training FAQs

1.     How many times a week should I use weights or machines?
Strength training can be done 2-3 times a week, taking a day off in between to allow the muscles to rest and rebuild. 

Cardio FAQs

1.     What is considered Cardio?
Cardio is any activity that raises your heart rate.  Some examples include, walking, running, water aerobics, aerobics, and kickboxing.

2.     How much cardio should I have each week?
A person should strive for at least 30 minutes of cardio 3-5 times a week.