Thursday, August 18, 2011
Bria Seattle Blog Has Moved!
We're moving our blog to our website so that it integrates better with all our business entities. Please visit us there at http://www.briaseattle.com/wordpress/ and subscribe to receive the latest and greatest news and information about Bria Pilates and Wellness Studio and about pilates and health in general.
Tuesday, August 9, 2011
Standing Pilates Workshop
Interested in taking your Pilates to the vertical plane? Want to challenge your whole body in a functional everyday way? Sign up for our Standing Pilates Workshop!
This class is guaranteed to challenge balance, endurance and of course, CORE. Join Nadgia for a fun, full body workout that transitions from mat& props to standing poses.
Sunday, September 18th 11-12pm.
Members: $15
Non-mambers: $20
Space is limited. Reserve your spot by calling the front desk!
Tuesday, June 21, 2011
MELT Workshops at Bria!
Our lovely instructor Nikki Naab-Levy, has been hard at work travelling across the country to get her certification in MELT Method. MELT is a form of hands off bodywork based on manual therapy techniques that work by treating the neurofascial system. Nikki will teach you MELT techniques so you can treat chronic pain and reallign your body and continue to do the activities you love like Pilates.We are hosting two Introductory workshops here at Bria this weekend! And we are so happy to offer a 4 Week series of MELT instruction! Beginning every Sunday from July 17th through August 7th from 11-12pm come and learn more about the tools this method provides for self-care and pain relief. Space is limited so sign up today.
Call our Front Desk to sign reserve your space in the workshop series: 206.781.4576
Tuesday, June 14, 2011
Bria all abuzz!
Yesterday, I had the great pleasure of hearing some incredible feedback from two clients who had taken classes from our new instructors, Amy and Elizabeth (Bios coming soon!)! Both instructors have come to Bria with extensive backgrounds in Pilates and Dance to join our team of internationally trained Pilates instructors. When the clients came to me to tell me how mu
ch they enjoyed the new instructors, each had this incredible smile and earnest glowing expression that was unmistakeable as pure joy!! What a huge boost! All of our instructors at Bria make a huge difference in the Bria community and it feels so good to have new talent come in and reinvigorate the postive energy here! Come experience for yourself in the best way! Book a Private session or take a class with Elizabeth and/or Amy!Sunday, June 12, 2011
Bria is on Groupon!
What a beautiful sunny Sunday! Today we are Groupon's featured deal! Now, the deal is for new clients only, but its an AMAZING savings so why not purchase as a gift? Think Father's Day, Graduations, Birthdays, and other special occassions!
Saturday, May 14, 2011
As we approach the 5th anniversary of Bria’s formation. I reflect on how many people have helped to make Bria a reality, how much growth we have seen and how many caring individuals work so hard to keep the dream alive. Before Bria started, I was teaching Yoga, Pilates, offering massage and selling herbal body care products all over Seattle. I had the dream of creating a space where I could bring all my passions together to one place. With the support of clients and my husband, I was empowered to construct Bria. When I took over the space, it was a dirty, barren, one story warehouse with cinder brick walls. Many friends and clients came forward to help me design and build the 2000 square foot 2 story studio that is Bria’s home today. Over the years many things have changed, we have offered a range of services, we have added new walls and additional rooms and we have grown from just me as a solo teacher and Taren our only CSR/manager into 10 teachers, 2 massage therapists and 4 members of our administration staff. Through it all one thing remains the same, the vision that started Bria of offering the highest quality Pilates and wellness services to as many people as possible grows stronger every day and the Bria community members, staff and clients make it a daily reality. As a thank you all for many years of growth and service to our community, please join us this Saturday 12-4 for complimentary classes, sugaring, facials and a big toast to you!
Friday, May 13, 2011
Celebrate 5 years of CORE strength with Bria!
To celebrate Bria and the wonderful community that we have developed over the past 5 years we are having an Open House! We will spending the afternoon watching Pilates demonstrations, listening to live music and enjoying artwork by Bria instructors and clients!Goody bags will welcome our first 25 guests! Plus raffle prizes throughout the day!
Bring a friend and sign up for one of FOUR free Pilates classes!
Complimentary treatments just for YOU:
*Chair Massage by Aaron Bullington of BodyRealms
*5-Step Mini Facial by Bria's In-house esthetician Gabriella Antonino
*Sugar Lip & Brow Treatment by Liberte
Misty will be here to celebrate with us! It will be a great chance to have a sip and a chat with the Bria community outside of class! So, join us!
Thursday, April 21, 2011
This past month Amanda Weisberg, one of Bria's instructors, spent time offering medical assistance in Haiti to aid the people affected by the disaster that struck last year. She was deeply moved by her time there and wanted to thank you for your donations of support for the cause. Here is a quote from her:
"Haiti simultaneously stole my heart and broke my heart. The lack of access to food, education and healthcare was distressing to witness first-hand, especially as a medical practitioner in training. However, the aim of our presence there was to relieve some of the suffering and I believe we achieved that and MamaBaby Haiti continues to do so. In seeing some patients with musculoskeletal complaints (mainly from walking long distances carrying things on their heads) I was eager to use some of my Pilates and physical medicine skills. While there was certainly a language barrier (we needed Creole translators to communicate with the patients) I was able to show some simple exercises/stretches to prevent and eliminate pain and tension. I hope these patients can use what I taught them in the future to help them feel less discomfort."
"Haiti simultaneously stole my heart and broke my heart. The lack of access to food, education and healthcare was distressing to witness first-hand, especially as a medical practitioner in training. However, the aim of our presence there was to relieve some of the suffering and I believe we achieved that and MamaBaby Haiti continues to do so. In seeing some patients with musculoskeletal complaints (mainly from walking long distances carrying things on their heads) I was eager to use some of my Pilates and physical medicine skills. While there was certainly a language barrier (we needed Creole translators to communicate with the patients) I was able to show some simple exercises/stretches to prevent and eliminate pain and tension. I hope these patients can use what I taught them in the future to help them feel less discomfort."
I know as a practitioner of Pilates and wellness we are always grateful for daily reminders of how many people can benefit from the services we offer. This is what compels us to continue to do the work we do. Thank you Amanda for offering help to the people in Haiti and for sending inspiration home.
If you would like to contribute but have not yet done so, please contact Bria at 206-781-4576. Every little bit counts!
Tuesday, April 5, 2011
Tuesday, March 29, 2011
More Pilates- Join in to make Bria BUZZ!
The countdown is on! This month we have broken all previous attendance records and now we are on the edge to reach even higher heights! For the month of March we have dished up 897 helpings of butt kick, life enhancing Pilates class spots and privates! Our previous record was 800! Can break 900 in 2 days? Yes we can! Invite in a friend and or double up and get yourself in for one more class or one more private before Friday. Feel the Pilates Power!!!
Friday, March 18, 2011
Pilates, Do You Know How?
At Bria Pilates and Wellness Studio we have a 5 point leveling system. For safety and optimal workout experience, we assess conceptual as well as physical understanding of the Pilates material in order to place each person into the most appropriate level. Many of our students want to know what is on the written component before they come in. All the answers are here, take a deep breath, memorize the points listed below, apply your knowledge to your Pilates work out, live by the simple truths of Pilates and you will move to the next level your colors flying high!
Things you should know for Levels 1 and 2
Joseph Pilates started Pilates
The 4 muscle groups that make up your “inner core” are the Multifidus, Transverses, Pelvic floor, and Diaphragm
The diaphragm is the main breath muscle
We exhale through the mouth while doing Pilates exercises in order to activate diaphragm, transverse and pelvic floor muscles.
A few good cues to activate your pelvic floor are resist the urge to pee, lift up and in, imagine you need to zip up tight jeans, exhale and tighten your entire inner core.
There are 2 oblique muscles in the core they are the Internal and external obliques
Spinal flexion is any movement that rounds the spine forward
During the mermaid exercises you stretch the side of your body.
The natural curve in your lumbar spine is present in a neutral pelvic position.
When performing regular daily activities we should use a neutral spinal position
This is because neutral is the optimal spine position for daily functions. It allows for the muscles that support the spine maximum function range of motion and shock absorption.
Example of exercises you perform in a neutral spinal position are reformer footwork, anything seated vertical like arm work, twists etc and all standing work- like squats, balance work etc.
There are some good reasons why you would use an imprinted spinal position they include: if your core in not strong enough to maintain stability in neutral, to avoid back pain or injury, and to strengthen your obliques.
Things you should know for Levels 1 and 2
Joseph Pilates started Pilates
The 4 muscle groups that make up your “inner core” are the Multifidus, Transverses, Pelvic floor, and Diaphragm
The diaphragm is the main breath muscle
We exhale through the mouth while doing Pilates exercises in order to activate diaphragm, transverse and pelvic floor muscles.
A few good cues to activate your pelvic floor are resist the urge to pee, lift up and in, imagine you need to zip up tight jeans, exhale and tighten your entire inner core.
There are 2 oblique muscles in the core they are the Internal and external obliques
Spinal flexion is any movement that rounds the spine forward
During the mermaid exercises you stretch the side of your body.
The natural curve in your lumbar spine is present in a neutral pelvic position.
When performing regular daily activities we should use a neutral spinal position
This is because neutral is the optimal spine position for daily functions. It allows for the muscles that support the spine maximum function range of motion and shock absorption.
Example of exercises you perform in a neutral spinal position are reformer footwork, anything seated vertical like arm work, twists etc and all standing work- like squats, balance work etc.
There are some good reasons why you would use an imprinted spinal position they include: if your core in not strong enough to maintain stability in neutral, to avoid back pain or injury, and to strengthen your obliques.
Do you Know Your Pilates?
Things you should know for Levels 3 and 4
The 4 deepest core stabilizers we use in Pilates are the Multifidus, Transverses, Pelvic floor, Diaphragm
The pelvic floor muscles are part of your core.
The Multifidus is the group of inner core muscles that relax when you imprint or flex your spine
The obliques are additional core muscles that engage during imprint
The oblique muscles are activated to sustain an imprinted spinal position
The spine is capable of 4 directions of movement: flexion, extension, lateral flexion/side bend, twist
The Breast Stroke is a spinal extension exercise.
Breast stroke, plow, swimming, swan are examples of exercise that strengthens your spinal muscles.
Pilates exercise to activate your gluteus maximus (butt muscles) include grasshopper and swimming.
You need to prepare the reformer before a short spine by lowering the headrest
A few examples of exercises that can be performed on both the chair and the reformer are footwork, mermaid, hip lift, tendon stretch, push up, etc
The 5 basic principles of Stott Pilates are breathing, pelvic placement, ribcage placement, shoulder stability, neck and head placement.
The principles that Joseph Pilates taught include Centering, Concentration, Control, Precision, Breath, and Flow
The 4 deepest core stabilizers we use in Pilates are the Multifidus, Transverses, Pelvic floor, Diaphragm
The pelvic floor muscles are part of your core.
The Multifidus is the group of inner core muscles that relax when you imprint or flex your spine
The obliques are additional core muscles that engage during imprint
The oblique muscles are activated to sustain an imprinted spinal position
The spine is capable of 4 directions of movement: flexion, extension, lateral flexion/side bend, twist
The Breast Stroke is a spinal extension exercise.
Breast stroke, plow, swimming, swan are examples of exercise that strengthens your spinal muscles.
Pilates exercise to activate your gluteus maximus (butt muscles) include grasshopper and swimming.
You need to prepare the reformer before a short spine by lowering the headrest
A few examples of exercises that can be performed on both the chair and the reformer are footwork, mermaid, hip lift, tendon stretch, push up, etc
The 5 basic principles of Stott Pilates are breathing, pelvic placement, ribcage placement, shoulder stability, neck and head placement.
The principles that Joseph Pilates taught include Centering, Concentration, Control, Precision, Breath, and Flow
Sunday, February 27, 2011
WHAT CAN A TONING BALL DO FOR ME?
It's Health, Fitness, Tone & Stability rolled into one!
Adding toning balls to your Pilates routine is a revolutionary step to health and fitness. Using balls with weights designed exclusively for the practice of Pilates exercises can add resistance on an open plane of motion like all free weights therefore encouraging maximum stability of joints and muscles. Toning balls are only about 5 inches and fit comfortably into the palm of your hands. Generally only 1-3 pounds, toning balls are utilized in a repetitive motion; resulting in lean tone and strength rather than bulk. Unlike other ball exercises, adding toning balls to your workout goes far beyond random movement and stretch. These balls allow you to work specific muscles in detail, to create strength, balance and optimal range of motion.
All this and fun with just a couple of blue balls!
Come experience a toning ball workshop at Bria Pilates and Wellness Studio this Sunday March 6th 11:45-1pm with Misty Moon Nickel.
Adding toning balls to your Pilates routine is a revolutionary step to health and fitness. Using balls with weights designed exclusively for the practice of Pilates exercises can add resistance on an open plane of motion like all free weights therefore encouraging maximum stability of joints and muscles. Toning balls are only about 5 inches and fit comfortably into the palm of your hands. Generally only 1-3 pounds, toning balls are utilized in a repetitive motion; resulting in lean tone and strength rather than bulk. Unlike other ball exercises, adding toning balls to your workout goes far beyond random movement and stretch. These balls allow you to work specific muscles in detail, to create strength, balance and optimal range of motion.
All this and fun with just a couple of blue balls!
Come experience a toning ball workshop at Bria Pilates and Wellness Studio this Sunday March 6th 11:45-1pm with Misty Moon Nickel.
Thursday, February 17, 2011
Neutral Pelvis- What, How and Why?
What: Neutral Pelvis is a term used to refer to the alignment of your pelvis and lower back. Your pelvis is joined to your spine at your sacrum - a bone made up of five fused vertebrae in the lowest part of your spine starting at your tail bone. Your sacrum forms the back wall of your pelvis. Your pelvis is connected to your sacrum which is also part of your low back so when your pelvis is in “neutral” your lower back, also known as your lumbar spine, will result in a neutral or natural curve as well. Don’t confuse neutral with “flat”. Our spine has 4 natural curves to help us move optimally and absorb shock and load. When your pelvis is in its neutral the normal curves of your spine can exist naturally as well.How: You will be in neutral when the main bones in the front of your pelvis are on the same horizontal plane. To find neutral pelvis you need to be able to find the bones in the pelvis called the ASIS and the pubic symphysis. (See image) The ASIS is the bony prominence at the top and front of the pelvis. People often refer to it incorrectly as the "hip" bone. Your hands would likely be placed there if I said “put your hands on your hips”. It is easiest to find the ASIS when you are lying on your back since the bones tend to stick out in that position. Try finding this position while lying on your back with your knees bent. With the heel of your hands find your ASIS. Then make a triangle with your hands and place you fingers on your pubic symphysis. Rock the pelvis slightly back in forth until you feel that they are in the same horizontal plane. Imagine trying to balance a cup of tea on your lower abdomen. When your pelvis rests in its neutral state notice the curve behind your lower back it is typically greater than you might expect. We can address the other 2 curves of the spine later, but for now make sure your ribs are also resting on the floor, not jutting forward and allow your neck and shoulders to relax.
Why: Neutral pelvis is the only position where all of your core muscles can activate and strengthen uniformly. As is emphasized in Pilates, you want to be to strengthen the “core” or pelvic floor, transverse, multifidus and diaphragm muscles optimally and evenly. This is also the only position where the bones of your spine can safely absorb the most shock and impact. A neutral pelvis and neutral spine are also the optimum position to bear weight, lift objects, twist and move from. It is a good position to consider as your “home-base”. You should try to maintain neutral throughout your day; you can freely move into other shapes and positions but you can comfortably settle back into this optimal alignment.
Thursday, February 10, 2011
Misty cannot be in Seattle to teach in person, but she continues to teach online and will regularly share articles and moments of insight she has on this Bria Blog!
Pelvic Floor
When you are in class and your teacher says “lift your pelvic floor” do you know what she is saying? For Pilates to be effective we all need to learn, use and appreciate our pelvic floor muscles. Your pelvic floor is about the size of your own outstretched palm, including your fingers. The muscles stretch in a big diamond shape from your sit bone to sit bone and from your tail bone to your pubic bone.
The muscles of the pelvic floor also function as part of our “core” muscles. The pelvic diaphragm, the floor of the pelvis, is the lower support of the abdominal cavity and assists in respiration as well as spine support. These muscles connect to the pubic bone in front and attach to the tailbone in back so they are extremely important for low back health. Contraction of the deep pelvic floor muscles will also help to fire the transversus abdominis, which is an extremely important stabilizer for the low back and spine.
In order to feel the muscles of the pelvic floor, inhale and as you exhale try to lift and tighten the muscles that would normally stop the flow of urine. Try not to use your abdominals and don’t squeeze your buttocks, legs or hold your breath. Try to hold for 5-10 seconds. As you inhale, relax the muscles and lift them again on the exhale. Do 10 contractions, trying to hold each for 5-10 seconds, with a 4 second rest in between. Try this exercise in seated and standing positions as well as lying on your belly and on your back. Tune in and see if you are able to evenly contract these deep and subtle pelvic floor muscles in all positions equally. Try to build strength so you can maintain a gentle hold on these muscles while performing your Pilates movements. You will need less effort during your basic exercises and more effort during more advanced equipment work that requires more balance and support from your core.
The activation of the pelvic floor muscles should not only be practiced in Pilates class. As with all Pilates principles, this awareness should become part of your daily life; however do not clench your pelvic floor continually all day. Like all healthy muscles, your pelvic floor should be able to relax and stretch as comprehensively as it can contract and strengthen.
Pelvic Floor
When you are in class and your teacher says “lift your pelvic floor” do you know what she is saying? For Pilates to be effective we all need to learn, use and appreciate our pelvic floor muscles. Your pelvic floor is about the size of your own outstretched palm, including your fingers. The muscles stretch in a big diamond shape from your sit bone to sit bone and from your tail bone to your pubic bone.
The muscles of the pelvic floor also function as part of our “core” muscles. The pelvic diaphragm, the floor of the pelvis, is the lower support of the abdominal cavity and assists in respiration as well as spine support. These muscles connect to the pubic bone in front and attach to the tailbone in back so they are extremely important for low back health. Contraction of the deep pelvic floor muscles will also help to fire the transversus abdominis, which is an extremely important stabilizer for the low back and spine.
In order to feel the muscles of the pelvic floor, inhale and as you exhale try to lift and tighten the muscles that would normally stop the flow of urine. Try not to use your abdominals and don’t squeeze your buttocks, legs or hold your breath. Try to hold for 5-10 seconds. As you inhale, relax the muscles and lift them again on the exhale. Do 10 contractions, trying to hold each for 5-10 seconds, with a 4 second rest in between. Try this exercise in seated and standing positions as well as lying on your belly and on your back. Tune in and see if you are able to evenly contract these deep and subtle pelvic floor muscles in all positions equally. Try to build strength so you can maintain a gentle hold on these muscles while performing your Pilates movements. You will need less effort during your basic exercises and more effort during more advanced equipment work that requires more balance and support from your core.
The activation of the pelvic floor muscles should not only be practiced in Pilates class. As with all Pilates principles, this awareness should become part of your daily life; however do not clench your pelvic floor continually all day. Like all healthy muscles, your pelvic floor should be able to relax and stretch as comprehensively as it can contract and strengthen.
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