Hey that thing really works! A Foot Corrector Love Story

Hey that thing really works! A Foot Corrector Love Story

Hello Pilates friends!

This week on the blog I'm sharing some Foot Corrector love from across the globe.

Thank you so much for your lovely emails and comments telling me how much you are loving and reaping the benefits of the sweet, sweet Foot Corrector.

Special Subscriber Announcement: My apologies if you received emails containing decidedly off-topic posts which appeared to be from my blog. I believe it was a WordPress glitch of misdirected, but not malicious content. I have since remedied the problem. Please be assured you will only receive Nerd-tastic Pilates content from me. Boo, WordPress…

Welcome new subscribers!

If you're new to the blog, check out an earlier video on my morning workout including the Foot Corrector here. And thanks for signing on for the long haul/love affair that is our beloved Pilates Method.

A Rose by any other Name would Smell as Sweet?

Hey that thing really works! A Foot Corrector Love Story

We mustn't underestimate the specific names of the apparatus. First and foremost Joe gives us our principle piece of Pilates apparatus to reform our movement.

You guessed it – the Reformer.

What a name, right? Kinda says it all.

Two of Joe Pilates' smaller apparatus include the word ‘corrector' in the name:

  • Spine Corrector
  • Foot Corrector

We must take Joe at his word. He was not kidding!

These apparatus – used with frequency – will change our backs and our feet, respectively.

Need an arch in your foot?

Step up regularly to the Corrector and watch the magic happen.

Fix your Feet and Save your Shoes

Hey that thing really works! A Foot Corrector Love Story

Recently I wore a pair of shoes which had been languishing in my closet for years. I had convinced myself I either found them to be unattractive or uncomfortable (or both) and there they were in a tumble on the floor.

Upon further investigation I discovered they were 1) cute and 2) only uncomfortable on my left foot. The right shoe felt fine.

Hmmm…

A little secret about my left foot: it has a saggy arch and only the big toe half of it likes to work…awww… frownie face…

The moment I applied a bit of the Foot Corrector magic I've been steadily infiltrating into my workout body the left foot felt amazingly better in my shoe.

Can't blame the shoe when half your foot doesn't work I always say…

Dizzy, high marks on the Nerd-o-meter I know. Thanks for playing ūüôā

Foot Corrector Basics

In this week's video tutorial, we look at a few basic exercises. These will well serve you (and your feet) with regular practice.

These 5 exercises follow the same foot positions as our trusty Footwork series done on the Reformer.

Woo hoo!

#itsgoodtohaveasystem

  • Ball of Foot on Pedal
  • Heel on Pedal
  • The Massage…
  • Arches
  • On top of Pedal with Heel Lifted

Repeat each of your 5 Foot Corrector exercises 3-5 times.

Familiarity is key with the Foot Corrector. Regular practice will illuminate how you'll control the spring here just like you control all the other springs in the studio.

The Foot Corrector gives great feedback on working both sides of the foot evenly. Maybe the big toe side does all the work?

My main interest currently is how the Foot Corrector teaches us to connect the lower body into our center, our powerhouse. This is one of my favorite bits of Pilates Magic.

My Foot Corrector is made by Gratz. The spring is strong by design. Those new to the Gratz apparatus in general will agree the spring tension on the Reformer and Cadillac, for example, is considerable.

The spring tension offers sufficient support and assistance help us to defy gravity. Quite a noble endeavor and so hard to do on our own.

And by ‘on our own' I mean the Mat.

GASP!

It's nearly my favorite time of the year (no not my birthday).

The 1st of March my fancy turns to thoughts of Joe Pilates 34 original Mat exercises!

March MATness is coming.

Tangent over. I know it's still f**king Foot Corrector February.

Foot Corrector Praise from Around the Globe

Hey that thing really works! A Foot Corrector Love Story

From London

My right and left sides of my body are totally different!

When I place my foot on the bar my right low back immediately tightens and I really have to scoop up my waistline and l-e-n-g-t-h-e-n my tailbone down to decompress my back. For someone with a tight low back this really feels gooood!¬†This gives a massive clue as to what I should be feeling in exercises like footwork and frogs and circles…hmmm

from South Africa

I cannot believe how effective the Foot Corrector is. I used it as a ‚Äúwarm up‚ÄĚ today before my Footwork. It is very effective in connecting the ‚Äúfeet to the seat and the centre.‚ÄĚ I have a weakness on my right lateral chain. It felt so much better after I did my right foot.

From Montana

The part I struggle with, is keeping the hips square and level and totally stable and THEN pushing down. I will cheat so bad on this, hike one hip up or roll back in the hip, etc…and then not get the work out of it‚Ķ.but only because my glutes are WEAK.¬† Doing it in a mirror helps a lot!

You always tell me, the distance the Spring moves does not matter ūüôā

 

My 30-Day Challenge So Far…

In last week's post I threw down the gauntlet for myself and whoever would like to join me.

Today brings me to Day 9 of my 30-Day Standing-One-Leg-Spring-at-the-Cadillac challenge.

What have I learned so far?

On Day 2 I wrestled a spring from my Arm Chair to use the lightest spring in the studio. I had been using the springs from the Roll Down bar on the Cadillac, but it was overpowering the exercise and causing me to grip my standing leg fiercely.

I don't need any help in that department.

Oh, Control, where have you been all my life?

Slowly I am discovering new supportive muscles in my weaker leg that would rather lock its little knee and give up.

I've also found an excellent exercise pairing: using Going Up Front and Going Up Side on the High Chair as a prelude to the Standing One Leg Springs.

Especially Going Up Side for the standing leg support in the One Leg Springs.

It's such a new way of looking at the meat-and-potatoes High Chair exercises. They're my pre-Pilates. I love when everything old becomes new again.

Welcome to the Pilates Method!

This Week's COLLAB with Lesley Logan

The Pilates System: A Day in the Life

Welcome to our Pilates version of Shark Week.

Sort of.

This week we begin our Swan Month.

See? Just as scary!

Today's video collab with the Lovely Lesley Logan of Profitable Pilates¬†will be on one of our “nicest” Swans, done on the Mat.

No diving yet, just our basic (ish) Swan.

Stay tuned for all our Swans in the studio over the month of March.

Thanks for watching!

Hello Hong Kong!

Hong Kong, you are getting ever closer! Maybe I should pack…

I'll be teaching many of my favorite workshops as well as lessons and classes. You know how much I adore the Reformer

I hope you'll join me at Flex Studio in March 9-12. Teachers and clients are all welcome!

Workshops will include a Reformer workshop based on my most-viewed posts On the Order of the Pilates Reformer Exercises and Transitions! Transitions!, a Mat workshop based on the posts On the Order of the Pilates Mat Exercises and Transitions on the Mat plus 7 Spot-On Quotes to Keep you Honest and The 3 pilates Barrels.

Register here.

And here's where else you can find me in 2018.

The Pilates System: A Day in the Life (Now with bonus videos!)

The Pilates System: A Day in the Life

Welcome all you amazing Pilates people! Thanks for taking time out of your busy day to join me for here for a bit of Pilates Nerdery (a bit?!).

A special welcome to new subscribers – thank you for signing up for the long haul as we traipse along our Pilates Path.

My Morning Go-To Exercises

Today I am fresh off my personal “This is for you” exercises and feeling tall. Funny how our list of exercises we need on a daily basis grows ever longer. Hmmm?

The more you know…

Here's how my list started:

Small Barrel

  • Arm Circles
  • One arm Up/One Arm Down
  • Hug
  • Breathing
  • Leg Circles
  • Scissors
  • Bicycle
  • Shoulder Bridge (when I can remember to do it… weird…)
  • Rolling/Rest

This was my list at the start of my Small Barrel Project 30-Day challenge.

Here's my list today:

Foot Corrector

  • Ball of foot
  • Heel
  • The Massage (oh SUCH a goodie…)
  • Arches
  • Ball on Top with Heel Lifted

Small Barrel

  • Arm Circles
  • One arm Up/One Arm Down
  • Hug
  • Breathing
  • Swan Dive (balanced on top of barrel)
  • Swimming (yeah, same place)
  • Single Leg Pull (low back balanced on top of barrel)
  • Double Leg Pull (same place – if you've not tried these I recommend it…)
  • Leg Circles
  • Walks
  • Beats
  • Scissors
  • Bicycle
  • Shoulder Bridge (ridiculously I still “forget” to do this one if I am not super focused. Weird…)
  • Jay's Exercise (it doesn't really have a name and I learned it from him)
  • Helicopter
  • Hip Twist
  • Teaser (roll up to balance on top of barrel)

High Chair

  • Pumping (if I am not pressed for time or if I feel particularly gimpy…)
  • Going Up Front
  • Going Up Side

Cadillac

  • Standing One Leg Spring (recently added and nearly impossible…)

Whew!

Looks like a ton of exercises, but it only takes about 20 minutes or so to do. Perfectly manageable even on a busy day.

Random Acts of Pilates

The longer one studies and practices the Pilates Method, the more immersed one becomes in its tenets. One's awareness can heighten to the point where every daily mechanical action of living is filtered through our Pilates mind.

I love waiting in line during my day and lifting up my waist to open and stretch my hips. A little bit of secret Pilates on the inside. Perhaps I have said too much…

Conversely, I am more than willing to entertain a Pilates thought when it is delightfully unexpected.

Read my other Random Acts of Pilates posts here and here.

And now for a Random Act of Pilates from the magical Seth Godin:

Beginning is underrated

Merely beginning.

With inadequate preparation, because you will never be fully prepared.

With imperfect odds of success, because the odds are never perfect.

Begin. With the humility of someone who's not sure, and the excitement of someone who knows that it's possible.

Thank you Seth Godin for knowing exactly what I need to hear exactly when I need to hear it.

Beginning.

Beginning each workout.

Just start.

It's everything!

Its a leap to your future self even if you are unsure of who she will be.

The last sentence from Seth is my favorite. Beginning requires humility. So. Does. Pilates.

Beginning is exciting and empowering. Pilates. Every. Time.

Think of the beginning student who lifts the pedal in the Pull Up for the very first time. Perhaps beforehand they even told you it was an impossible request.

But they did it.

Boom.

30 Day challenge anyone?

The Pilates System: A Day in the Life

One of the exercises recently added to my morning (and evening) go-to workout is one with which you may not be familiar: Standing One Leg Springs on the (near the) Cadillac.

These exercises (shown in the photo to the back, but also done to the front (across the body) and to the side, were not part of original training programs. They were part of The Work, part of my study with Vintage Pilates and Jay Grimes.

And boy are they a doozy for a little crooked person like myself. Perhaps twisted is a better descriptor for me ha ha…

Bottom line is I cannot be trusted to complete these few exercises daily as I am not a huge fan of them… yet!

Although if you'll remember one of our Pilates mantras…

The Pilates System: A Day in the Life

Well yes, this is a favorite – but the one I need right now is another oldie but goodie…

The Pilates System: A Day in the Life

Or in my case, What I don't like I will do twice 30 times!

Sounds about right.

So in the spirit of ‘Make your apparatus your Teacher' I propose a 30-Day challenge on the Standing One Leg Spring exercises.

And with you, dear readers I know I will be held accountable.

As usual it's a challenge for myself and anyone else who'd like to join in the FUN, shall we say?

Don't worry.

Maybe these Standing One Leg Spring exercises are new to you or perhaps you've never even heard of them? I smell a long overdue video tutorial to help us on our challenge.

It's a date!

This week's COLLAB video with Lesley Logan

The Pilates System: A Day in the Life

Lately I've been thoroughly enjoying my YouTube collab with my Los Angeles colleague, and owner of Profitable Pilates, Lesley Logan.

Do you subscribe to my YouTube channel? Become a subscriber today and never miss my weekly videos.

In this week's collab we look at the Mermaid exercises all around the studio.

Check it out and thanks for watching!

And find Lesley's video on the Mermaids here.

Lesley takes a look at the Mermaids done on the Wunda Chair.

View her tips on the exercises and then have a go at my new Wunda Chair workout. Be careful – this one's a wild ride… you won't want to miss the moment where I fall off the chair!

The struggle is REAL…

Also kudos to my sister, Fran, for making the blog this week! She's in the featured image for this post, above.

Nice looking Stomach Massage, yes?

Look at her all decked out in her nerd gear as well… #soproud

Coming Up on the Blog

Recently on Social Media there has been much discussion and interest in the concept of the 2-way stretch we use in the Pilates Method.

It's one of my favorite topics and can be such a boon to your teaching and practice.

Stay tuned for another in-depth post in which I'll dissect the opposing reaches of the body and illustrate how they can deepen our connection to the center, to our powerhouse.

If you've got questions about the origins and/or implementation of the 2-way stretch leave me comment below or contact me via email.

Hello Hong Kong!

I am super excited about my upcoming trip to Hong Kong. I'll be teaching many of my favorite workshops as well as lessons and classes. You know how much I adore the Reformer

I hope you'll join me at Flex Studio in March 9-12. Teachers and clients are all welcome!

Workshops will include a Reformer workshop based on my most-viewed posts On the Order of the Pilates Reformer Exercises and Transitions! Transitions!, a Mat workshop based on the posts On the Order of the Pilates Mat Exercises and Transitions on the Mat plus 7 Spot-On Quotes to Keep you Honest and The 3 pilates Barrels.

Register here.

And here's a few more places you'll find me in 2018.

Love, Hearts and the Pilates Method

Love, Hearts and the Pilates Method

The original version of today's post was my very first blog post ever on Pilatesology, so I thought today I would shine it up a little and share some love, circulation and Pilates on this, our sweetest of all days.

February

  • Valentine's Day
  • Hearts!
  • Chocolates
  • The Hundred

Ah but I digress…

Pilates does wonderful things for your heart muscle.

There are also many individuals who express an extreme devotion and LOVE for the Pilates Method… including moi of course!

Love, Hearts and the Pilates Method

The heart is equated with:

COURAGE “You gotta have heart!”

ENTHUSIASM “Put your whole heart into it.”

A STRONG WILL

A SPIRIT TO SUCCEED

All of these are helpful in approaching your Pilates workout.

Deep in the heart of your Pilates workout:

See? Another one… the vital part or essence of something…

The Hundred

Love, Hearts and the Pilates Method

Whaaa?

Perhaps one of our most “memorable” Pilates exercises is the Hundred (100).

On of the first exercises one learns as a Pilates student, the Hundred is ever-present, lengthy and challenging to do well.

The Hundred uses vigorous pumping of the arms from your strong center and deep, full breathing to warm up the body. You'll get the blood circulating (heart!) and squeeze all the stale toxic air out of the lungs.

Bodily House Keeping with Blood Circulation

or What's not to love about quality house keeping?

Love, Hearts and the Pilates Method

I like to refer to my workouts as an ‘internal shower' followed by an external one:

This is the equivalent of an ‘internal shower.' Your blood will flow with renewed vigor as the direct result of your faithfully performing the Contrology [Pilates] exercises.

Translation: Just do it and trust the exercises are working. Remember that Rome was not built in a day…

These exercises induce the heart to pump strong and steadily.

You are moving and hopefully sweating. Remember it is a workout!

As a result, the bloodstream carries and discharges from your system more of the accumulated debris created by fatigue. [Pilates] exercises drive pure, fresh blood to every muscle fiber of our bodies, particularly to the very important capillaries which ordinarily are rarely ever fully stimulated once we reach adulthood.

Capillaries fully stimulated… check!

As a heavy rainstorm freshens the water of a sluggish or stagnant stream and whips it into immediate action, [Pilates] exercises purify the bloodstream and whip it into instant action.

Feelin' like a stagnant stream? Then let's see some action! Move, move, MOVE…

The result is that the organs of the body, including the important sweat glands, receive the benefit of clean fresh blood carried to them by this rejuvenated bloodstream.

This is like porn for vampires…

In addition…note that all the exercises are performed in a sitting or reclining position. This is done to relieve your heart from undue strain as well as to take advantage of the more normal, original position of the visceral organs of your body when in such positions.

Pilates is NOT a heartbreaker. ūüôā

All quotes can be found in Joe Pilates' book Return to Life Through Contrology.

Contrology is Joe's original name for his method.

BONUS!! Check out this NYT article for a play-by-play at the cellular level! 

BONUS #2!!  more deets on our heart-friendly Hundred from one of my Pilates besties, Benjamin Degenhardt.

And here's where to find me in 2018.

The Pilates System: Rowing Series on the Reformer, Part 3

The Pilates System: Rowing on the Reformer, Part 3

Thanks again to the lovely Lesley Logan for collaborating with me on this YouTube video series.

We've taken a closer look at the 6 exercises which make up the Rowing Series on the Reformer.

If you've missed the previous 2 posts in this series, you can view them here and here.

The 6 Rowing Series exercises as they appear in the order of the Pilates Reformer exercises are:

  • Rowing 1:¬†Into the Sternum
  • Rowing 2:¬†90¬į¬†
  • Rowing 3:¬†From the Chest
  • Rowing 4:¬†From the Hip
  • Rowing 5:¬†Shave
  • Rowing 6:¬†Hug

So for this week's video collab we'll look at the first 2 exercises in our Rowing Series.

Woo hoo! #finalinstallment

Rowing 1: Into the Sternum

The Pilates System: Rowing Series on the Reformer, Part 3

As a Pilates practitioner, I find once you learn the 6 Rowing exercises you never want to leave them out. They are not easy by any means, but nevertheless, beloved.

Often we get sidetracked in these two exercises when it comes to the last moment of returning the carriage. Check yourself the next time you workout:

Does the carriage bang home as you finish each repetition?

At any point?

If so, report to your stomach immediately.

So many different moments in these 1st two Rowing exercises. Aren't you glad we learn them last?

Here's the breakdown:

  • Sit up tall just like when you sit on the Short Box. The carriage is closed. The straps are tight when arms are in the starting position.
  • Lift and scoop in to arrive at a Round position.
  • Hold your shape as you reach arms out to the sides.
  • Scoop more to reach the head toward the knees and the hands behind you at the TAILBONE!
  • I cannot say it enough. take the arms straight and low to the TAILBONE.
  • Lift your back and arms and close the carriage as you reach toward your toes.
  • Sit up tall again at the finish.
  • Repeat 3x

Wow. That's a sh*t ton of bullet points…

And here's a hot tip:

If your Reformer has wooden handles, you can use them to your advantage.

Moi ha ha haaaa… (evil laughter)

Connect the heel of your hand to press into the wooden handles at all times during the exercise. It will help to use the center more and the arms and shoulders less.

You may notice moments of connection. Also notice moments of disconnection (when your hand does not easily connect into the handle).

Just notice…

Rowing 2: 90 Degrees

The Pilates System: Rowing Series on the Reformer, Part 3

For our second Rowing exercise you can forget all the set up rules for our first exercise Into the Sternum. 

You'll need to find your back position and the upper body 90¬į position first. Most likely the carriage will not be completely closed at the start of the exercise.

And that's just fine.

Here we go:

  • Lift up your back and push upward on the handle (Forget that the exercise choreography dictates you go backward and down – on the inside lift up and forward.
  • Lift yourself to tip back as much as you can return.
  • Reach up on a high diagonal as the carriage closes. Scoop like mad to not bang the carriage.
  • Flip handles and reach down along the frame of the Reformer with straight arms.
  • I cannot say it enough. take the arms straight and low to the TAILBONE.
  • Lift your back and arms and close the carriage as you reach toward your toes.
  • Sit up tall again at the finish.
  • Repeat 3x

Enjoy this short tutorial collaboration.

Thanks for watching!

Got a favorite Rowing exercise? Or one that vexes you?

Lemme hear it in a comment below!

And here's where to find me in 2018

The Pilates System: Rowing Series on the Reformer, Part 2

The Pilates System: Rowing on the Reformer, Part 2

Thanks again to the lovely Lesley Logan for collaborating with me on this YouTube video series.

If you missed last week's post – the first installation of this series – you can view it here.

Over the course of 3 posts we'll take a closer look at the 6 exercises which make up the Rowing Series on the Reformer:

The 6 Rowing Series exercises as they appear in the order of the Pilates Reformer exercises:

  • Rowing 1: Into the Sternum
  • Rowing 2: 90¬į¬†
  • Rowing 3: From the Chest
  • Rowing 4: From the Hip
  • Rowing 5: Shave
  • Rowing 6: Hug

So for this week's video collab we'll look at the middle 2 exercises in our Rowing Series.

Rowing 3: From the Chest

The Pilates System: Rowing Series on the Reformer, Part 2

I find this Rowing exercise – From the Chest – to be a choice nugget of Pilates goodness.

It's just so perfect.

The support you receive from the straps helps to lift your tall back up and forward. And next there's a brilliant moment where the support of the straps goes away and yet you must maintain your lift!

Twice. Twice this moment happens!

Our first moments of (albeit supported) Reach!

Let's unpack it:

  • Sit tall.
  • Reach arms straight out to eye level. Imagine the lower back lifts and follows the trajectory of your fingertips.
  • Keep the lift and reach into the handles toward the carriage, forward and down.
  • Lift the lower back and reach forward continuing arms all the way up overhead.
  • Pause.
  • Lift your chest and gaze. Lift your whole-self. This is the raison d'√™tre of this exercise!
  • Keep the lift of the back and reach fingertips side to side in your periphery with control.
  • Repeat 3x.

Rowing 4: From the Hip

The Pilates System: Rowing Series on the Reformer, Part 2

Rowing 3+4 just may be my favorites of the Rowing Series. Keep a long lifted body as you reach first toward your heels and then forward and all the way up to the same finish as Rowing 3.

Challenge yourself further by holding the carriage still on your journey to the upright position.

Enjoy!

  • Sit tall with hands on the mat beside you.
  • Lift and round over the lower body as you reach your fingertips along the mat and forward.
  • Reach below your heels if possible.
  • And now for a wonderful moment of foreshadowing. Use your reach a l√† Swan on the Barrel and bring the entire torso upright with arms overhead.
  • Pause. Keep the lift and S-L-O-W-L-Y reach fingertips side-to-side in your periphery. Don't rush this moment!
  • Repeat 3x.

Enjoy this short tutorial collaboration.

Thanks for watching!

Wanna see more video collabs like this one?

Suggest your favorite exercises in a comment below!

And here's where to find me in 2018