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30 Nov


by admin |Nov 30, 2016 |8 Comments | Blog

Sooner or later, we all hear it!  Unfortunately, sooner or later, we nearly all hear ourselves say it!

Sometimes we just “over-do-it.,” awakening muscles that haven’t  had that much work in awhile.  Sometimes, it’s HOW we moved muscles, leaving them at risk for pain or injury.

Sometimes, though, it’s not the muscles at all.  It’s the spine itself which is compromised and it’s nerves that are doing the talking, causing us to hear, OH! MY ACHING BACK!

As life progresses, the spaces between our vertebrae, become compressed.  Extreme versions of such wear are BULGING or HERNIATED DISKS.

Other joys of older age include bone spurs or

Arthritis which we may need to live with best we can!

Other than surgery, which is not always possible or recommended, or drug therapy for pain relief,  MOVEMENT IS THE BEST RELIEF FOR BACK PAIN!  Not just ANY movement, but movement with proper muscular engagement to support the spine  as those spaces between the vertebrae are massaged and opened to their greatest possible distance for comfort and mobility.

Client Ann Smits said, “ I had a ruptured disk and had more operations in my future.  Since I began doing Pilates, I no longer take any pain meds, and I golf every week!  Love Pilates”

Client Keith Giordano said, “At 58, I’d heard a lot about the benefits of Pilates and finally decided to join a studio since one had opened in our area.  I didn’t really want to do the Mat -thing as it didn’t appeal to me.  I’m now on my 2 year anniversary and the benefits and results show for themselves.  Plus, I feel the Reformer provides better stability for the back and a great low-impact workout.  Gliding on the Reformer can be fun too!  Combine this with the instructors that are so well trained, professional and genuinely learn and care about each of their clients,  STOP FOR PILATES is absolutely the best workout in Palencia!”

Originator, joseph PILATES said, “We are as young as our spines are FLEXIBLE!”

PILATES teaches us how to engage the deepest stabilizing muscles, using breath and timing.  The Superheroes of Stability are Transversus Abdominus, Internal and External Obliques, and Multifidus.  They lie DEEP or closest to the bones. It makes sense that they should be most effective supporting our bones as we move.  They also keep us iifted in stature when we are STILL!

HOW we MOVE is also important.  Pilates teaches us how Nature and our structure intended for us to move optimally without injury.  It creates awareness of the very important relationship of where our feet, knees, hips, and shoulders are, as we perform work with our bodies—-even simple things like walking or sitting!!!

Does it matter?  You bet it does!

Many PILATES clients feel activated and pain free with regular practice of Pilates.  Many are able to resume hobbies as arduous as Golf and Tennis.

Some back issues are beyond our control, like Scoliosis, which creates muscular imbalances because of the irregular spinal shape, and therefore discomfort and even pain.  PILATES helps to balance the muscles around the joints and the spine as much as possible and is a dramatic help to those with Scoliosis.

Whether your ACHING BACK is a “sometimes thing” or a chronic part of your life, consult your doctor or physical therapist, and consider introducing your body to PILATES, a Fun way to serious physical wellness!

Let the STOTT Certified Instructors at STOP FOR PILATES introduce you to Pilates fitness and your local studio soon!

Make an INTRODUCTORY Appointment  for HALF PRICE for a limited time!  CALL Dottie for your special Intro before the Christmas Holidays –and get READY and SET to GO

in your NEW YEAR! Visit our website at:

stopforpilates.com        and        LIKE US on facebook!

6 Sep

It’s all about your BONES!

by admin |Sep 6, 2016 |12 Comments | Blog

How is gravity my friend?

It helps build strong bones —

and you thought all you had to do was drink milk! 

Gravity is NEEDED to build bone DENSITY.

And Pilates can maximize cellular growth that is necessary for density, especially by “unilatateral” exercises and “cross-body” movement.

Standing or vertically, the body is obviously bearing the weight of the torso and the head.  THAT round nut is worth 13 to 15 pounds alone!

The same is true horizontally, lying supine or prone, when flexing or extending away from the floor or mat,—-  especially when movement is SLOW and CONTROLLED, versus momentum, driving an involuntary swing of motion, whether in the arms, legs, or the torso.


Ah, yes:  Your weight VS. Gravity = Bone strength!


But, you can’t simply be a LUMP!

Your standing frame, your kneeling frame, your sitting frame, or your lying frame must be actively resisting the gravity!



The BONES are the delicately balanced “frame”work for every complex system in our remarkable bodies!  Without them, we would have NO shape at all!  And no mechanisms for movement.  They keep us UPRIGHT.


How vertical is vertical?

Not truly vertical at all, but rather zig-zagged!

Our bony structure leans alternately upward—like a set of steps that pause and turn as they ascend!  Upward from the feet, ankles, shins, knees, thighs, pelvis, s-shaped spine, ribcage, and skull. Ah, them bones.

If we stood straight as a stick, we’d FALL OVER!


“Sticks and stones may break my bones,”

But gravity can repair me!

Repair and renew—that’s what bones DO

When they hold weight a-way from Gravity!


Pilates made a special point of “balanced” exercise

Around the spine, around the joints—To keep the skeleton ALIGNED!

 When we are tall as we can be—and bones are strong,

We move through space quite easily,

Because our moving parts are precisely hung

Where they BELONG!—–or where they are meant to be!


Femur, Humerus, Radius, Ulna, Scapula, and skull,

The life of bones is never dull.

They hold us up in such a way

That we can work and we can play.


They need nutrition and a load to bear

To keep their Density in repair.

Dance!  Crawl!  Leap! And STAND!

Honor the bones at your command.

Feed them fuel and treat them wisely

To serve you in the work at hand.


Draw a line through ME!

—from the top of my head

To between my standing feet!

From side-to-side, a mirror-wide,

My left and right sides meet.


My first and second toes point front.

My kneecaps bend above them.

The anterior points of my pelvis reach ahead,

And my shoulders hover over them.

My head sits tall upon my neck, not tilting left or right.

For my bones are in ALIGNMENT,

Which makes movement happen RIGHT!

6 Sep

What’s in a NAME?

by admin |Sep 6, 2016 |8 Comments | Blog

Who and what is STOTT Pilates?


It’s 2 things:  It’s Pilates.  And it’s STOTT!


Let’s start at the beginning.

Pilates is the name of the man who invented the method of exercise.

Now his name has become a generic term.  Joseph Pilates, as an inventor, had students who became his disciples. Upon his death, for ten years the use of his name was the subject of litigation, because some of his protégés wanted exclusive use of it.  The courts ruled otherwise, and, as a result, several BRANDS have emerged from Joseph’s students.  Those 6-9 quality  brands try to maintain the critical paradigm changing principles that Joseph identified to teach exercises that truly restore the body to its best possible functioning. 

The systems developed by Joseph’s students are carrying on his ground-breaking work which took him a long lifetime to create.   However, those separate systems have taken on slightly different character, depending on the SECOND GENERATION Pilates Master and the population which they mostly served. 

For example, Joseph and his wife Clara had their studio in New York City where most of their clients were professional ballet dancers.  The METHOD Pilates Brand is still performed very much like Joseph’s original, “classical” style.  The Dance culture usually assumes specific body types and ability levels and goals.  If a person is not a part of that Dance community, the classical style would seem rather strict and difficult.


By contrast, the STOTT Pilates Brand, which is headquartered in Toronto, Canada, founded by Moira Stott and her businessman husband, Lindsey Merrithew, is distinctive because it has consciously adapted Joseph’s original work to incorporate new knowledge about anatomy, health, and fitness.  It is a scientific, therapeutic, approach to optimizing the wellness of ALL kinds of bodies, from champion athletes to individuals with injuries and specific physical limitations.  Among those special populations are people who are pregnant, who have osteoporosis or scoliosis, who have neurological limitations like MS or stroke, and those who have suffered injuriesor are recovering from surgeries.   Even people who may be weak from inactivity or less active because of weight, can find success using the STOTT Brand of Pilates.


STOTT instructors are trained to make the break-through of Joseph Pilates’s work  “work-able” for the average person.  The Instructor training is highly rated for the modifications that benefit special populations—-based soundly on science and original intention of each of Joseph Pilates’s exercises.  That training takes hundreds of hours, thousands of dollars, strict testing, and on-going re-certification training.  STOTT Certified Instructors are most often recommended to patients of Physical Therapists as their patients near the end of their therapy. 



A STOTT instructor is always going to notice specific aspects of a person’s frame and ability to make specific adjustments, which will give him or her the optimal result from the exercise.  THIS is the STOTT NORM!  Everybody’s BODY is unique —–and yet the principles of anatomy and movement are consistent.  Most STOTT –trained instructors seem to have X-ray vision, because they can tell what your bones are doing—or not doing, as you perform!  And it’s opposing muscle groups that move the bones!  Joseph would be so pleased to see his dream of his method becoming accessible to anyone and everyone because of the style of study and delivery of the STOTT BRAND.  A STOTT client becomes aware of the reasons his body has difficulty or success with movement or balance or endurance.  A STOTT client becomes educated about anatomy and kinesiology because he or she learns what is going on in his own frame.


Powerful lessons.  Knowledgeable instructors. 


29 Aug


by admin |Aug 29, 2016 |35 Comments | Blog

You may have heard a sitcom actress claim she had a Pilates class to go to, as she escapes a less desirable situation! It’s a chic, trendy reference modern ladies throw about. But it’s true! Pilates relatively new and considered “up-scale” since Joseph Pilates began by training injured celebrity dancers and athletes. Then the Pilates Method became offered in fancy spas and resort locations. So you may choose to do Pilates, at least at first, because it is very SOPHISTICATED!

It IS intelligent exercise too, because every movement has specific purposes and every part of the body is “ON” all the time! It WORKS! You will become stronger!

Joseph Pilates said, “After 10 sessions, you will feel better. After 20, you will LOOK better!
After 30, you will have a whole new body!”

Working out” traditionally can be boring and repetitive. Plus, the short-term result is often soreness, and the long-term result is often oversized muscles. Because of variations, Pilates is NEVER dull and Pilates equipment keeps every full-body workout “interesting,” challenging, and FUN. The time flies by and nobody, but nobody, dreads a Pilates Class!

Besides, classes are very small, and you get lots of personal attention! We can’t SEE ourselves, so having a personal trainer is critical. Certified Pilates Instructors have extensive knowledge and training, and often become “the voice inside your head” improving your posture and performance. Put me IN, Coach!

Some people have never been athletic, but seek out Pilates because modifications can be made so that nearly anyone can move safely and derive real benefits of strength and flexibility. Do Pilates because it’s DO-ABLE!

Uh-oh! Sooner or later, active people who love to play tennis and golf experience injuries. That’s when they learn that Pilates can keep them moving while they recover. Pilates fitness is frequently recommended by doctors and physical therapists.

Active people don’t like to sit on the bench!

Runners and weight-lifters become very tight in their muscles and lose range of motion. When they discover Pilates, they LOVE, and I mean LOVE, the sensation of stretching and lengthening that is a regular part of a Pilates workout.It FEELS GOOD!

Have you heard, “Oh, my aching back!” lately? Tell them to bring it to Pilates and safely move and strengthen the muscles that support it—- THE CORE! Many aches and pains can be kept at bay simply by keeping our joints supple and our muscles balanced!

Most people who practice PILATES want a SERIOUS fitness program that they ENJOY!