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By Patrick Przyborowski
Dear Practice Friends,
February is typically a month when our instructors place their shoulders to the grind stone as they study and practice for levels of certification and/or continuing education; we call this a month of “less talking, more doing.” It’s also an opportunity to look for deeper understanding in the fundamentals of the methods we teach.
To that end I recently re-read Joseph Pilates’ 1945 text, “Return to Life Through Contrology.” In his introduction he points to the importance of breathing: “Breathing is the first act of life, and the last. Our very life depends on it.” It was a reminder to me of just how integral conscious breathing is to the Pilates Method.
Because breathing is involuntary, it’s something that is easy to let fade into the background of our awareness, and so it may seem odd at times to have your instructor calling your attention to your breath with every single move you make. The Pilates breath pattern of inhaling through the nose and exhaling deeply through pursed lips helps to activate our deep support muscles that surround our core. Breathing into the lateral and posterior aspects of the lungs draws oxygen into underutilized areas. Deep breathing also helps us avoid unnecessary tension in the neck and shoulders and it aids in relaxation, all great stuff.
Take a moment to observe your own breath pattern right now. If you find your self breathing shallowly, try pushing the air out of the lungs first then accompany it with a deep inhale. Feels great, yes? During your sessions at Practice in February, I encourage you to treat yourself to some deep, conscious breaths. Don’t worry about forgetting to breathe, we will be there to remind you!
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in January:
Trish Caramico, Mindy Damstra, Heidi Donnelly, Judy Lipton, Susan Strong, and Denise Swick
Best wishes,
Patrick Przyborowski
Practice
Monthly Class Calendar
Practice Calendar February 2012
Class Changes
After a successful rotator cuff surgery last month, Joy will return to teach Hatha Yoga and Pilates Yoga Fusion beginning Thursday, February 7th. She will be in an arm sling for several more weeks, which means she will be providing more verbal cueing than demonstrating, and this will give her more time to help her students correct their form. Welcome back, Joy!
Practice Abroad!
Where in the World is Vipal?
Vipal Patel, while on overseas assignment for a year, took his picture from inside the U.S Embassy, but which U.S. Embassy is it? Can you guess where Vipal is? Be the first to reply with the correct country to win your very own Practice tee. Here’s a hint: He’s not in Kansas anymore, but he’s not in OZ either. However in the Wizard of Oz, Dorothy and her cohorts run into a dilemma that requires the intervention of Glinda the Good Witch. The “dilemma” they run into is intimately related to this country.
Would you like to have your very own Practice tee for free? Here’s 2 ways to get one:
- Take a trip somewhere, and let us know that you would be willing to take a pic in a fun location (preferably not standing in front of a sign that gives away your location!) and submit it to us for the Practice Abroad feature in our newsletter. We’ll give you a tee to take with you on your trip.
- Be the first to figure out where the current Practitioner is in their photo. Reply by email to Patrick at pprzyborowski@gmail.com. The first correct respondent wins a free tee!
Community News
On February 10th, Leslie Miller will be competing in the 7th Annual Valentine’s Dance at the Schuster Center. A benefit for A Special Wish Foundation, the evening will offer heavy hor’ doueuvres, a silent auction, live entertainment, the dancing competition, and a Caribbean cruise raffle sponsored by Miami Valley AAA. For more information, click here.
Meanwhile, Brent Johnson will step into the boxing ring to raise money for the Aids Resource Center of Ohio on Saturday, February 25th. Knockout, a V.I.P Fight Night, in collaboration with Drake’s Downtown Gym, will be held at Memorial Hall at 7p. General Admission tickets are $15, and can be purchased in advance at Square One Salon (downtown and Centerville locations). For more info, click here.
Research: How Exercise May Keep Alzheimer’s at Bay
From the Well blog at the New York Times website, Tara Parker Pope shares some fascinating research results that suggests a daily walk or jog could alter the risk of developing Alzheimer’s or change the course of the disease if it begins in some people.
Exercise and Alzheimer’s
A Cautionary Tale about Taking Yoga Too Far
The New York Times wrote an article earlier in January on the dangers of trying to do more in yoga than you as a student are ready for. Our resident yoga instructor, Joy Karl, in discussion with Patrick, noted that the smaller group sizes in the Practice studio make it possible for her to tailor modifications for clients based on their needs and their level of readiness, something that isn’t possible in larger venues. When done properly, and within the ranges appropriate for the individual, yoga is fantastic for developing flexibility, balance and strength.
How Yoga Can Wreck Your Body
The Great Genetics Debate
Adam Bornstein, Deitorial Director at Livestrong, continues to write no-nonsense articles on health and fitness that are backed by research and often dispel popular myths related to weight loss and muscles gain. This one shines a light on the role of genetics in body composition. Check it out!
Are You Doomed to be Fat?
Funny Yoga Girl Video
Thanks goes to Barb Haley, who found this very clever music video on Youtube. Thanks, Barb!
Yoga Girl Music Video
By Patrick Przyborowski
Dear Practice Friends,
During the month of October when you come in for a class or session, your Practice instructors will review the information we have stored for you in your client profile to make sure that it is up to date. Please take a moment to update us with any new addresses as well as any updated medical changes you have experienced since originally filling out your profile. We will make this an annual event going forward in the future. Thanks in advance for your patience and understanding!
In November, all clients attending private, semi-private, trio or quartet sessions will receive a complimentary postural analysis, a great tool for determining target training areas in your work with your instructor. More details will be coming in next month’s newsletter.
I also want to draw your attention to the StressLESS workshop being offered by Cindy Mills in November, which I think will be great. See below for details.
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in September:
Jennifer Almoney, Le’Chele Calvert, Laura Dewett, Danielle Elam, Kathy Fennig, Suzie Holloway, Nancy Nash, Ciara Parks, Joan Place, Tina Ruffalo, Tom Sand, Kathryn Stamper, Peggy Surdyk, Arundi Venkayya, Kendall Welker, Tracy Wellmeier, Peggy Willhelm
Best wishes,
Patrick Przyborowski
Practice
Practice Calendar October 2011
StressLESS Workshop in November
We at Practice are pleased to announce our first in-house workshop. Cindy Mills, Registered Yoga Teacher and Wellness Coach, will be offering her StressLess stress reduction workshop at the studio on November 12th at from 2-4p
During the workshop, you will learn how breathe, movement, and mindfulness practices can support good health and wellbeing and minimize the negative effects of stress. Cindy will help you to identify the stressors in your life and learn how to cope with them more effectively.
The cost is $25 if you pre-register and $30 the day of the workshop. Wear comfortable clothing. Click here for a program flyer: StressLessWorkshopPractice
Email Patrick at pprzyborowski@gmail.com to pre-register. A minimum of 5 participants is necessary for the program.
Class Changes
- The TRX/Mat Combo class on Fridays at 11a is cancelled for October. Look for new 30 minute TRX classes to start in November!
- Would you be interested in a 30 minute Jumpboard class? If so, please let your instructor know as we would like to begin one in November.
- FREE Pilates Matwork Class: For anyone who comes to Matwork class on Halloween (Monday, October 31 at 7p), in costume, their class is free!
Practice Community Milestones
We would like to recognize some important milestones for members of the Practice Community in late September and October:
Rita Hughes attended her 50th High School reunion at Chaminade Julienne HS last weekend. Rita has wrestled with severe arthritis for many years, and has been in training with Joy over the last year for this very event. “Thanks to the great help at Practice, especially the great training by Joy Karl, I was able to walk into the reunion without my walker!” Congratulations, Rita, we are proud of you!
Skip Snow won the Senior Porter Cup, held at the Niagara Falls Country Club in September. From their website:
“In it’s fourth year as a standalone event, the Senior Porter Cup drew 91 players, 34 in the super senior (over 65) division. Skip Snow, 68, of Dayton, Ohio, won the super senior championship, shooting even par Friday for a three-day score of 213. He highlighted his week by holing out a 9-iron shot for eagle on the 11th hole. Snow said winning this event ranks ‘at the very top’ of his amateur golf accomplishments.”
Congrats, Skip, we are proud of you too!
Retail Alert – $5 Sale!
In order to clear out inventory to make room for new Fall and Winter Items, we are offering the following items for $5 each:
Alo Half Zip Pullover, Women’s, White, XL
Alo Racerback Tank, Womens, Purple, S, M, L, XXL
Bella Cap Sleeve Tee, Women’s, Red, Small
Bella Cap Sleeve Tee, Women’s, White, XXL
Bella Capri Pants, Black, Womens, Small, Medium, Large,
Bella Full Zip Jacket, Womens, Gray, Large
Bella Long Sleeve V-Neck Tee, Women’s, Green, Small
Original Practice Tee, Brown, Womens, Small, XL, XXL
Original Practice Tee, Brown, Mens, Large
Practice Abroad
Where in the world are CJ and David?
CJ and David Schoeff surprised me with this photo a month ago after returning from their trip of a lifetime. Can you guess where they are? Here’s a hint: The most famous national park on the “dark continent.” You must name the park and the country to win.
Would you like to have your very own Practice tee for free? Here’s 2 ways to get one:
- Take a trip somewhere, and let us know that you would be willing to take a pic in a fun location (preferably not standing in front of a sign that gives away your location!) and submit it to us for the Practice Abroad feature in our newsletter. We’ll give you a tee to take with you on your trip.
- Be the first to figure out where the current Practitioner is in their photo. Reply by email to Patrick at pprzyborowski@gmail.com. The first correct respondent wins a free tee!
Turkey Trot Anyone?
The 33rd Annual Turkey Trot in Miamisburg starts at 8a in Miamisburg. It’s a 5 mile Run/Walk, a great way to burn off calories in preparation for Thanksgiving dinner (There’s also a 1-mile fun run/walk option). Patrick will be there; would you like to join him? Here’s the link to the Ohio River Road Runner’s Club, where you can pre-register:
http://www.orrrc.org/events/november/turkey-trot.html
A gentle reminder….
Please remember to wear your socks while in the studio.
Even if you are coming for a yoga class, please keep your socks on until you are on your mat and then put them back on when the class is over.
Also, please leave your shoes in the shoe cubbies at the front door.
These small measures have a huge impact on the cleanliness of the studio and we want to keep it beautiful for our community. Thanks!
By Patrick Przyborowski
Dear Practice Friends,
Happy New Year (coming up shortly)! For many, the days leading up to January 1st present opportunities to think about what has been accomplished over the course of the current year and consider what is possible for the next year. I’m a fan of fresh starts. They can happen on any day of the year, at any moment of any day, though I acknowledge that there is a strong appeal in charting your commitments in a brand new calendar.
New Year resolutions can be a hit or miss event, depending on a number of variables, one of the most prominent being that people often set goals that are unrealistic, or they fail to break an audacious goal into smaller, bite-sized action-steps.
There’s also another variable that often goes unnoticed and it has a direct bearing on your ability to make positive change that is both achievable and sustainable. Click on this link for the full text.
When we look forward in time, envisioning ourselves new and improved, we tend to create a static image, a picture of a better self, to which we grant a sense of permanence. We set our goals to achieve peak fitness with the assumption that, having reached our goals, we will stay like that forever, or at least for the rest of the year. But in the same breath you and I both know that progress in action is messy. So we have competing claims:
Progress envisioned = “To infinity and beyond! Right now!”
Progress applied = “Two steps forward, one step back”
By being aware of this dynamic, we can generate complementary claims instead through a few simple shifts:
- Break the year into three phases: pre-peak, peak, and post-peak.
- In plotting out your timeline on the calendar, allow enough time – around 4 months – to reach your peak. This pre-peak phase is enjoyable when you start to see both the steps forward and the steps back as a natural part of the growth cycle.
- Plan for both “transformation training” and “maintenance training”: The training you do to reach your peak should be designed to generate the changes you wish to achieve. Upon reaching your peak, switch to a maintenance program for the remainder of the year. Seriously, your muscles and joints will thank you.
- Plan for, and enjoy, your post-peak phase. The key here is to allow for those life events – holiday meals, vacations on a beach – that will inevitably impact your body and your mindset. If your goal is to reduce your waistline by 3 inches during your peak phase, plan for a 1-inch gain from September through December. It’s most likely going to happen. If you know this, and you agree from the outset that a net loss of 2 inches on your waist over the course of the year is a win for you, then you can experience Labor Day, Thanksgiving, and Christmas or Hanukkah with a sense of victory rather than being miserable with guilt.
The point of a New Year’s resolution is to do something positive for ourselves, so that at the end of the day we are happier than we were before. Some folks are happier by choosing not to make any resolutions at all, which is fine. Regardless of whether you approach the New Year strategically or spontaneously, I hope you’ll make Practice an integral part of your vision for a healthy body and mind in 2011.
Best wishes,
Patrick Przyborowski
Practice
Free New Year’s Matwork Class!
Get the New Year started right (or work off the grogginess from New Year’s Eve) with a free matwork class, Saturday, 1.1.11, at 10a with Patrick.
Class change
Our Thursday 7p yoga class has moved to Tuesday, starting Jan 11, at 7p. The Thurs. 6p class is cancelled for the winter.
Practice Strength 2011
For the New Year, I’m crafting the Practice Strength program as a 14 week Intensive for new and existing clients who want to train for peak fitness this winter. I will work with clients on a weekly basis in private or duet sessions, offering guidance and support to help you establish an inspiring vision, set effective goals, learn to practice eating well, and train your body for optimal fitness.
Please email Patrick at pprzyborowski@gmail.com if you are interested in making 2011 your strongest year yet!
Rates for 2011 stay put
I’m happy to announce that rates for both standing appointments (Privates, Duets, etc.) and group classes (Matwork, Yoga, Group Reformer, TRX) will remain at 2010 price levels for 2011. Good News!
Social Opportunities
Are you kidding me? You’ve been partying since Halloween! It’s time to dig in and focus on your training. Besides, it’s cold out there!
10 Great Reasons for Practicing Yoga in 2011
In the spirit of David Letterman’s daily top 10 lists, our resident instructor, Joy Karl, has given us 10 excellent reasons for including yoga as part of our fitness regimen for 2011.
10 Reasons to do Yoga at Practice
Research: The Benefits of Exercising Before Breakfast
Check out this article from the New York Times that relates a recent experiment in exercising before breakfast.
http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/
Note: If you are experimenting with this yourself, make sure you do your exercise early and then eat breakfast (within 30-45 minutes) after your workout. Delaying your first meal in the day can actually slow your metabolism!
Practice Class Calendar for January, 2011
Practice Calendar 1-2011 portrait
By Patrick Przyborowski
Congratulations to you on your purchase of 2 Pilates or Yoga Privates through groupon.com. We’re thrilled that you will be joining the Practice Community. To help make your first trip to the studio easy and fun, I’d like to share some information with you:
To schedule your first private appointment with one of our instructors, please call the studio at 937-432-9399. If you get the studio voicemail, please leave your name and phone number and let us know which days of the week and which times of the day work best for you and one of our instructors will call you back shortly thereafter to schedule your appointment.
For your first session, please remember to:
- Bring your groupon with you to redeem at our front counter; come in a little early so that you can fill out some necessary paperwork (I’ve added the client intake and informed consent forms as attachments below for your convenience; feel free to print, fill out, and bring with you).
- Bring socks with you (yes, comfortable pants and shirt are also required).
- Smile, you just made a great decision in joining our merry band of exercisers!
The studio is open for scheduled appointments Mon-Thurs from 7a to 8p, Fri. 7a through 2p and Saturday 7a to 12p. If you are interested also in our small group and large group classes, please feel free to download a copy of our monthly call calendar by clicking on the link of the upper left corner of this page.
On behalf of the staff and the everyone in our community, welcome to Practice!
Best wishes,
Patrick Przyborowski
Owner and instructor
practice client intake form – rev 8-2010
Practice Informed Consent – rev 8-2010
By Patrick Przyborowski
Congratulations to you on your purchase of the 3 Yoga or Pilates Matwork class package through groupon.com. We’re thrilled that you will be joining the Practice Community. To help make your first trip to the studio easy and fun, I’d like to share some information with you:
Our monthly class calendar can be found in the top left corner of this blog page. Look for a button that says “Monthly Class Schedule and Rates.” Click on this and you can then download pdfs of the most recent class calendar and the 2010 rate card that lists all of the types of packages we offer at the studio. Check out the Pilates Matwork and yoga classes that are offered Mon, Tues, Thurs, Friday and Saturday. For your first class, you can call the studio to check on availability for the class you would like to take. Once you have redeemed your groupon at the studio and are entered in our system as a client with a paid package, you will be able to sign up for classes online via our internet scheduler.
For your first class, please remember to:
- Bring your groupon with you to redeem at our front counter; come in a little early so that you can fill out some necessary paperwork (I’ve added the client intake and informed consent forms as attachments below for your convenience; feel free to print, fill out, and bring with you).
- Bring socks with you (yes, comfortable pants and shirt are also required).
- Smile, you just made a great decision in joining our merry band of exercisers!
You can attend our Pilates matwork and yoga classes on a walk in basis, though our class size limit is 15 practitioners, so it’s a great idea to sign up in advance via our internet scheduler, Mindbody Online. For step by step instructions on how to use the scheduler, go click on the “Visit Practice Website” button to the lef t of this post, then click on “Getting Started” on the homepage which will walk you through the scheduling process. (Note: You will want to make sure that you have already contacted the studio once to make sure we have your groupon voucher number and name entered in our system before you can use the scheduler.) If you are not tech savvy, don’t worry, you can always call into the studio or email me directly with inquiries at pprzyborowski@gmail.com.
On behalf of the staff and the everyone in our community, welcome to Practice!
Best wishes,
Patrick Przyborowski
practice client intake form – rev 8-2010
Practice Informed Consent – rev 8-2010
By admin
Last week’s New York magazine reported on Equinox gym’s “War of the Yogis.” Apparently, the posh sports club chain has teamed up with Pure Yoga, a studio chain in Hong Kong, to open a 20,000-square-foot space on the Upper East Side come spring.
It would dwarf even some of NYC’s largest studios: Om Yoga is 11,500-square feet; Jivamukti is 12,000. That’s some serious yoga space—they better have some amazing classes, deep pockets, or fantastic karma, or else the NYC real estate market can’t possibly support this.
The article says the high-sheen place will have five rooms of simultaneous yoga in different styles. And no more pretending not to fight over mat space—you’ll be able to go online and reserve your very own parking spot within a class.
The quote Equinox gave New York is incredibly telling: “we will continue to expand and pursue an aggressive yoga strategy.” And the Pure Yoga site describes its retail shops like this: “Our interiors are ergonomically designed for the ultimate shopping experience.” Erm, “aggressive yoga strategy”? Yoga, ergonomics, and “ultimate shopping”? WWPD (What Would Patanjali Do?)
