PILATES PERSONAL TRAINING

Never tried the Reformer? Stop by the front desk and schedule your complimentary demo!

PILATES TIP

The Corkscrew

Doug McBee, Certified Pilates Trainer

In past articles, I’ve covered most of the fundamental Pilates exercises we do to prepare for the more advanced repertoire. Remember that it is wise to warm up the body and spine first before attempting something more challenging, like the Corkscrew.

Lie on your back (supine) with your knees bent and your arms out to the side in a “T” position, slightly pressing into the floor, palms up. One at a time, lift your legs until both legs are up toward the ceiling, with the feet either pointed or flexed. The very straight legs will be squeezed together for the duration and should not glide past each other. This is the starting position.

Engage the abdominals and the obliques strongly and take a deep inhale as you shift the legs out to the right side (not too far if you are new to Pilates). This is accomplished by lifting the left hip, rotating the pelvis to the right and experiencing a twist in the lower spine. The thigh bones (femurs) should be “locked” into the hip joints so the pelvis leads the legs along. On a long, slow exhale, semicircle the legs downward and across your midline to the other side, and then move in a straight line across to the middle. Your feet will have drawn a semicircle on the ceiling. Go the other direction and repeat the same sequence. Alternating directions, complete as many as you like, so long as you’re even on both sides.

It’s crucial here to zip up the abdominals tight to avoid injury to the low back. The power and control come from the center of the body. Beginners should make small semicircles and progress to larger as strength and improved control are gained.

OPEN STUDIO HOURS

Members who are Pilates Reformer-trained may practice in our Pilates Studio!

  • Sundays 12–1pm (Doug) (no limit)
  • Mondays 6–8am (Mel) (6–7am only chairs & towers available)
  • Wednesdays 6–9am (Mel) (no limit)
  • Wednesdays 11am–12pm Johanna (limit 3)
  • Thursdays 6–7pm (Doug) (limit 3)
  • Saturdays 8–9am (Rickee) (no limit)

Requirements:

  • Must be approved by Parkpoint Pilates Trainer
  • No longer required to have an ‘active’ Pilates package
  • Monthly flat fee $25
  • Can attend any or all sessions (some sessions will be limited to 3 attendees)

PILATES REFORMER TEAM FIT

Always wanted to try Pilates Reformer? Now’s your chance to extend the great benefits you get from mat classes by challenging yourself even more—on the Reformer! Come join the FUN and feel your body!

4-Session Series: $88 per member for 1-hour sessions
Class size limited to 6

PILATES REFORMER INTRODUCTION SPECIAL

1 Session (55 min) for $35 (½ price)

Guidelines:

  • This is for “first-timers” ONLY (Intended to introduce the Reformer and to show it’s abundant benefits for the physically fit, as well as, practical for “rehab” individuals)
  • If you took advantage of the “free” reformer classes previously offered, you are NOT eligible for this special offer
    Only “ONE” session total per person at this discounted rate
  • Call a trainer listed below to set up an appointment*
  • Purchase your ticket at the Front Desk and be sure to indicate that this is for the one-time introduction rate of $35

*Actual training times will vary with each trainer—you will need to call & set up your training day and time directly with her.

RESTORATIVE PILATES

Restorative Pilates provides all the benefits of Pilates, but at a slower pace and with lower impact. A gentle approach to classic Pilates, Restorative Pilates is designed for those who require carefully monitored exercises to increase strength, stability, and balance. The results will increase functionality and ease of movement.

  • Wednesdays 9–10am (Johanna) (limit 3)
  • Wednesday 10–11am (Johanna) (limit 3)

Physical limitations will be addressed and exercises will be designed to accommodate those limitations while achieving the benefits of Pilates—a body in balance. Please contact Johanna Avery at (707) 934-0550 for more information.

OUR PILATES-TRAINED PROS

Johanna Avery

Johanna is experienced in all Pilates disciplines on equipment & mat for all levels of competency. She was certified through Core Dynamics in Santa Fe, New Mexico, in 2006 & has been a Pilates instructor continuously since. Her other certifications include PMA (2011) & Pink Ribbon Pilates (2013) for breast cancer survivors. She enjoys working with a wide range of clients, from competitive athletes to clients with serious physical limitations. Phone (707) 934-0550

Marri Lemaire

Marri was trained & certified in Pilates through ITT with Madeline Black & A Body of Work with Jean Sullivan in San Francisco in 2004. She found Pilates after an extensive injury & lengthy rehabilitation that changed her life & relationship with her body. After working intensively with a talented trainer, she knew she found her new calling & became a certified instructor. Marri sees Pilates as a wonderful adjunct to all other sports & physical activities as well as being an extremely fulfilling physical modality on its own. Marri recently received her Certified Health Navigator diploma from Sonoma State University, helping patients & individuals realize their health goals & navigating the sometimes very complicated medical system with people undergoing long-term illnesses & diagnoses, in addition to being a Registered Nurse with a CRRN certification, specializing in Rehabilitation. Phone (707) 337-9291

Doug McBee

Doug is certified in Group Exercise through AFAA, Mat Pilates & all Pilates apparatus through BASI Pilates, Yoga, & Cycling. A male instructor is a rare breed, & Doug can sympathize with issues common to men. He is eager to share with everyone the many benefits working on apparatus has to offer. Phone (707) 774-5579

Diala Naser-Kassis

Diala grew up outside the United States, & was not aware of Pilates until 2009. While attending college, she was introduced to the Pilates Method as she pursued her degree in Bachelors of Art. Within less than a year of practicing Pilates with Kinesiology Instructor Sarah Artha, Diala noticed a deeper connection between her mind & body. She felt alive again, renewed & rejuvenated. Inspired, Diala went on to further educate herself in the Pilates Method, & has chosen to become a teacher to share the benefits of Pilates with others. Diala is currently a fully certified trainer through the College of San Mateo & Balanced Body™. She has worked with clients of all ages & levels, & enjoys watching her students benefit the way she has. Her goal is to inspire & motivate people, helping them realize their body’s full potential. Diala’s classes incorporate her joy of movement, with a focus on breathing & stretching, for a workout that is both challenging & fun! Diala continues to attend workshops & conferences to expand her knowledge in Pilates. Phone (650) 270-5388

Kim Pauley

Kim is the Parkpoint Sonoma Group Exercise Director, and is Pilates Certified through Carol Appel Pilates Plus & Stamina Mind•Body Fitness in both Mat & Reformer. She is a Certified Personal Trainer & Instructor through the American Council on Exercise (ACE) for over 25 years. She enjoys all types of personal training including training with weights, the Pilates Reformer, & Pilates Mat Training. Kim is conscientious with her clients to make sure that they are trained according to their particular fitness level, as well as other body considerations of the client. “I try to be very conscientious with the client to make sure that they are trained according to their particular fitness level, as well as other specific body consideration or injuries. We work together as a team.” Phone (707) 695-8528

Enrica Poore

Enrica began her exercise career as a Group Ex Instructor & Personal Trainer. Her interest in fitness for the whole body led her to expand her training to include Pilates & Aqua Aerobics. She has 11 years of Pilates training & was certified with Monica Anderson (Gold Certified Pilates Method Alliance Teacher) & through Stott Pilates International. She also holds certifications through ACE & AFAA. Enrica encourages her students to explore aqua aerobics. This is an excellent way to get a super cross-training to complement all types of fitness programs. Besides having awesome resistance factors built in, the water is also forgiving to any injuries that might be holding a current exerciser back from doing other physical activities. Enrica has always been sensitive to the need of mixing up exercise routines to see a greater change in overall health. She is dedicated to working with her clients to develop a program that brings each person a wonderful sense of strength, awareness, balance, & well-being. Phone (702) 743-5421

Rickee Raney

Rickee has been engaged in the practice of Pilates since 2000 when she first discovered Pilates via mat classes at Parkpoint Club. Her work with the Pilates apparatus began a few years later following a rotator cuff injury, where she found complete relief from pain & impingement. She received her training & certification through ITT at A Body of Work in San Francisco & with Madeline Black at Studio M in Sonoma in 2007-2008. She is also a nationally-certified Pilates Method Alliance trainer. Rickee comes from a Ballet/Jazz dance background and has employed the use of yoga, cardio, & weight work as a compliment to her daily Pilates practice. She delights in passing on her Pilates knowledge to assist clients toward better access & improvement of the body’s dynamics related to alignment, mobility, & strength, as well as bringing benefit to life’s daily activities & enhancement of overall well-being. Phone (415) 309-4904

Mel Salada

Mel has nearly 30 years in personal training experience, ranging from post-acute rehabilitation to sport-specific training. His background includes a B.S. in Exercise Science, Certified Strength & Conditioning Specialist with the NSCA, Exercise is Medicine credential with ACSM, Level 1 Olympic Weightlifting Coach with USAW, Pilates Allegro Reformer with Polestar Pilates, & a Personal Training Certification from CSUS. His competitive background in Olympic Weightlifting & Bodybuilding has given Mel a great understanding of the limits of the human body. His education has taught him the balance of specification versus diversity. Decades in the health profession have brought on the knowledge of how to make exercise, recreation, & functional movement a lifelong enjoyable experience. “Think you can or think you can’t. Either way you are right!” —Henry Ford