STL Summer News

Greetings All!

Here is some important news about this summer:

- We will have an online calendar going up this month. Clients will be able to conveniently check online for additional sessions if you are hungering for an extra training day, and/or to schedule your make ups.

- We have a pretty packed enrollment for June, (very grateful to all of you for that!) and if for some reason your schedule does not allow your attendance, please contact Lee at your earliest convenience as we may have a client make up to book in your absence.

- Just a reminder that payments are now due the first of each month. You are welcome to pay by check or cash at your first monthly session (please disregard if payment has been received). If for some reason you are not able to attend, we would appreciate your cooperation in paying online today, either by checking acct debit or credit card at https://www.cwstex.com/Payments.html. This is extremely helpful and required so that we can appropriately manage our books and business expenses.

- Thank you to all of you for your continued participation in this program. We have lots of great work to do this summer. The heat is a great time to challenge our bodies. It is hot, our bodies more supple (we hope right) and the days, although hectic for all of us still, have a calmer quality. Well…in our minds anyway.

Here is the new Summer Schedule:

- More STL Pilates Mat sessions available. Now there are more options for training and for make-ups.

Monday – 7:00 – 8:30 pm – Intermediate Two

Tuesday – 9:00 -10:30 am Intermediate One - NEW

Tuesday – 11:00 am – 12:30 pm Fundamental Two – NEW

Tuesday – 1:30 – 3:00 Intermediate Advanced One - NEW TIME

Wednesday – 5:00 – 6:30 pm Fundamental Two

Thursday – Intermediate One – 5:00 – 6:30 pm

Thursday – Intermediate Two – 6:30 – 8:00 pm –

Friday – Intermediate One – 9:00 – 10:30 am - NEW

Saturday – Intermediate One – NEW TIME - 1:00 – 2:30 pm

- Pilates Reformer – COMING IN JUNE

Interested in private reformer sessions? Please contact me to schedule your sessions as I have limited times available.

- Personal Training – SLOTS AVAILABLE

Integrating our Strength through Length philosophy of “it isn’t what you do but how you do it”, and utilizing the deep work of Pilates, and articulate and mindful

execution of movement, I work with each client and/or couples to develop a training practice that addresses your specific needs. We have fun and see more

results. LIMITED SLOTS AVAILABLE

MID SUMMER WORKSHOP. Have an interest in digging deeper into the STL philosophy of work? Gives us your thoughts. What would help you….

Enhance your practice

Increase your physical strength

Make significant physical changes

Reduce your weight

Add “tools” to your stress management regime

Increase your flexibility and ROM (range of motion)

And/or just appeal to your interests

WE WANT TO HEAR FROM YOU. Please let us know your thoughts and questions! We are looking forward to sharing a great Austin summer with all of you.

Testify & Spread the Good Word of STL!

Corporate Wellness Solutions will soon be creating a new DVD presenting the Strength Through Length program to the world -- and we want to include you and your thoughts in that process!

The video will be a way to express what the STL program is, and just what makes it so special to all those people out there who don't yet know (which is quite a few folks). The plan is to use it for health fare displays, corporate promotions, and posts on YouTube, the blog, and other web sites.

At the end of the video, there will be a running list of testimonials from STL clients. We would love for you to contribute to that list with your thoughts about STL, so please send us any information on why you attend STL sessions, how the program has helped you with any health problems or injuries, what makes STL unique or, of course, why Lee so special!

Just post your thoughts as a comment to this blog post, along with your name, and we can collect the information that way. Or, if you prefer more privacy, email your thoughts to Lee at lee@cwstex.com.

Thanks in advance to all of you who make the time to do this! We really appreciate your carving out the extra minutes to share your thoughts on the program. Any other feedback beyond testimonials for the video is of course always more than welcome as well.

All testimonials must be submitted by Friday, May 1, 2009.

Thanks again! We will let you all know when the video is finished!

A little help with lateral breathing...

Lateral breathing, a fundamental Pilates concept, can be a challenging practice to comprehend, let alone perform, as a beginner. So, here are a few helpful tips and exercises to try in between sessions:

What is "Lateral Breathing?"
Lateral breathing is a pattern of breath that allows the abdominal muscles to remain engaged, while inhaling fresh air into the body. To do this, the low belly (aka the TVA) must remain engaged during the inhale and exhale. Rather than breathing into the belly, think of breathing into the ribcage and using the thoracic and back muscles to breathe. Visualize the breath expanding the ribs laterally.

Why use "Lateral Breathing?"
A primary component of Pilates is to take advantage of every breath – to inhale as much fresh air as possible, oxygenating the blood, and exhale out every bit of stale air. Joseph Pilates believed in circulating the blood to awaken the cells of the body and carry away wastes related to fatigue. For the blood to do its work properly, he maintained, it must be charged with oxygen and purged of waste gases through the breath. Thus, breathing deeply is essential because it increases circulation and rejuvenates the body. But, when we use the diaphragm to breath deeply, the lower abdomen expands with air, forcing the deep core to disengage. With lateral breathing, however, the abdominal muscles remain pulled in and engaged, all the while garnering a deep breath at the same time.

Practice makes perfect:
This technique is different from what many of us are used to, but the best way to get it is to practice at home. So, here are a couple exercises/activities to try:

1. Hold a towel around your ribs, cross it over at the front.
2. Breath in and feel the towel expanding.
3. Gently squeeze the towel as you breath out

OR:

1. Get a long exercise band and wrap it around the lower rib cage or you can even place your hands around the area. With the band, close it in front of the chest area and hold it.
2. Breathe deeply upon inhalation and imagine the breathe scooting down your spine, into the back and sides. You will feel the exercise band stretching along the sides and back with each breathe you take.

OR:

Place your two hands over your ribs, so that your two middle fingers come together on the sternum (breast bone) Concentrate on your breathing, focus on staying centered and allowing your ribs to fill out in width rather than height as in regular breathing. Breathe in through the nose, and out through the mouth, always controlled breaths. The fingers should part as you breathe in, and as you breathe out, the fingertips should meet gently again.

See which method works best for you and let us know your thoughts or if you have any advise for others on ways to develop your lateral breath skills.

Be sure that during all these activities, you watch for doming – when your tummy rises as in normal breathing. Also, as you are practicing, imagine there are balloons under your ribcage expanding and deflating as you breath. As they deflate, visualize the ribs closing in and coming closer together.

Another great way to feel your lateral breath more deeply is when practicing your cat stretch with deep TVA engagement. From an all fours position, inhale, then, as you exhale, deeply engage the transverse abdominous, rounding through the lower back. Rather than exhaling to flat back, hold this engagement and inhale into your upper back and ribs. Exhale to deepen the contraction in the TVA once more, and then inhale to flat back. Do this two or three times a day to get a better feeling for breathing into the back, arm pits and ribs, rather than the abdominal region.

Try these methods to practice lateral breathing without conducting any exercises and then try to maintain this breath pattern in a couple exercises. You will notice how much easier the exercises are with the lateral breathing!

Maximizing Workouts - Visualization and Integration

All too often, folks at the gym isolate small muscle groups like biceps and triceps, while the rest of their body is disengaged, limp and out of alignment. Unfortunately, for most people (not all, but most of us), this is not the best use of our workout time. Functionally, the body does not use just one muscle at a time, so this does nothing to improve day-to-day strength, ease and grace. It burns far less calories than big muscle movement (or even isolation exercises done with the core engaged). And, this isolation ideology ignores all the muscles that are not in motion, creating an unbalanced body,

That is why, in STL mat work, it is so important to shed this single-muscle focus instilled by gym machines, and allow every muscle of the body to work simultaneously, in functional and balanced movements.

One affective way to do this is to focus on the muscles that are stabilizing, rather than the muscles that are moving, During the new Roll-Up series, try focusing on stabilizing the lower body and engaging through the inner thigh, while the upper body is in motion, facilitating a symbiotic and highly effective manner of working the whole body.

Visualization is another great way to focus and achieve full body engagement. Using visual images can trigger the muscles quickly, and help you to flow through the movements with heightened awareness and engagement of all muscles.

For example, in Roll-Ups, imagine there are thick leather straps buckled over the tops of your thighs, holding the legs in place. As you roll down, think of a strap wrapped over the top of your belly button, that is pulling the belly back towards the spine, leading you to roll down from your deep core engagement.

Or, during Open Leg Rocker exercises, after you have rolled back, imagine you are sitting in a high-backed rocking chair that is about to tip over and you quickly have to pull yourself up into a balanced position.

There are many others to try. Let us know if you have an especially good visualization tool you like to use for STL exercises.



Be the ball....

Private sessions now available

Lee has a few openings in her schedule now reserved for private 1 and 1/2 hour sessions. Sessions are designed, based on client’s needs. Individual coaching sessions will always integrate, whatever the modality, the fundamental STL principles of deep TVA engagement and initiation with every activity; upper back alignment and stability; lateral breathing through exertion; and the enhancement of “lengthening” the body throughout every movement execution.

In addition to customized design, and thorough integration of STL principles, each individual session will end with deep stretching and relaxation. Light massage and verbal guidance is integrated throughout the relaxation period.

Exercise Coaching Sessions Can Include:
Classical Mat Pilates
Weight and Resistance Training and Conditioning (STL Style)
Plyometrics and anaerobic conditioning (STL Style)

We are proud to announce a partnership with Castle Hill Fitness for state of the art body composition and customized fitness analysis testing with a detailed summary. Those clients interested in designing a program that will really affect change for their bodies (minds and spirits) may consider this wonderful option. Please contact Lee for more information!!


Cost:
STL Clients
One Session: $45
Four Sessions: $160 (Must be redeemed within four weeks of purchase)
Eight Sessions: $304 (Must be redeemed within eight weeks of purchase)
BODPOD/FIT Test $75

Non-STL Clients
One Session: $60
Four Sessions: $208 (Must be redeemed within four weeks of purchase)
Eight Sessions: $384 (Must be redeemed within eight weeks of purchase)
BODPOD/FIT Test $85

Due to maintaining mindful scheduling for all (and my sanity), I must require that all sessions are redeemed within the timelines listed above.

Thank you all for your continued support and involvement in our growing, talented and wonderful community.

-Lee Vallely

Founder; Director

Corporate Wellness Solutions

Ph: 512.415.5078

Fax: 512.628.3036

lee@cwstex.com

www.cwstex.com

New STL Session 3!

2009 STL Session 3 starts Monday, February 16 through Thursday, March 19, 2009!

Session Focus: Introduction of blood pressure cuff
No, we’re not measuring blood pressure! We are starting the third session with simple tests to determine how much (or little) we are actually engaging our TVA (Transverse Abdominal muscle) while moving through our Fundamental exercise curriculum. Want an instant “data feed?" You’re gonna get it! So get excited, because you will soon have IMMEDIATE, REAL TIME awareness of where you are in relation to initiating all basic exercises when attempting to fire first, from the TVA. (Yes, it is exciting.)

Fundamental:
In addition to blood pressure cuff work, we will be digging into Roll Ups - perfecting our strength and release in this challenging exercise - as well and introducing Rolling Like a Ball, Spine Stretch with Arm Circles and continuing our practice of both Single Leg Stretch, and modifications on Double Leg Stretch. Pilates rings will be utilized as the session progresses.

Fundamental Intermediate:
In addition to integrating Roll ups and Rolling Like a Ball, FI clients will be focusing on Open Leg Rocker, full Single Straight Leg and Double Straight Leg Stretch (we’ve been modifying these two exercises), Spine Stretch Forward, the Tree and (modified) Shoulder-Bridge Leg extensions.

Intermediate:
All of the above will be covered in the Intermediate Thursday class, as well as Shoulder-Bridge leg extensions and the Saw.

Stretch Component All Levels:
More shoulder/chest opening, Spine twists, and inner thigh release

Relaxation:
Ever work with colors when relaxing? Working with color and breath enhances our ability to transport ourselves into deeper realms of relaxation. Our guided visualizations will include color and light.

FUN STUFF… WE CAN’T WAIT!!

First class is free, so tell your friends to come check it out!

Location and Time:
STL Fundamental: Monday 5:00 - 6:00 pm (HS)
Wednesday 5:00 - 6:00 pm (HS)

STL Fundamental Intermediate: Tuesday 4:00 - 5:00 pm (HS)

STL Intermediate: Thursday 5:30 - 6:45 pm (Mecca Studio, soon to move so stay tuned for updates!)

Click below for directions:
HS - Home Studio

* Make-up classes will be held on Saturdays at 2:00 p.m., by RSVP only. There is a six person maximum for make up classes, so make sure to make an appointment in advance. If current students would like to use this time and space for an extra drop in session, they are welcome to do so, if the class is not filled. Locations for make-up classes will vary.

To enroll in the session or schedule a make-up class, contact Lee Vallely at:

Ph: 512.415.5078

lee@cwstex.com

Session Focus: Deep Transverse Abdominus Engagement

(Image from Wikipedia)


Since the Session 2 focus is deep TVA work, let's take a deeper look at the abdominal muscle most neglected, yet perhaps most important, in strength and core training...

The transverse abdominus (TVA), named for the direction of its fibers, is the flat, innermost layer abdominal muscles, located beneath the internal obliques. It is a major muscle of the functional core of the human body and is responsible for the shape and definition of your stomach, your core stability, breathing, posture and organ support. Developing this muscle is key to maintaining proper posture and alignment (not only during exercise, but also in daily activities), to relieving/preventing lower back pain and injury, and to getting the desired results from your workouts!

To strengthen and improve your awareness of the TVA in between STL sessions, you can try these two activities at home or work. (Just make sure you have a quite space to focus on connecting with your breath and muscles, because deep TVA work requires concentration!)

The Vacuum: In a seated position, lengthen your spine and roll your shoulder blades back and down the back into proper alignment. Take a full, deep inhale. Then, exhale SLOWLY, pulling your belly button up and back towards your spine. The muscles around your lower abdominal region and pelvis will engage. Hold this engagement for three to five seconds. Pull deeper once more, exhaling fully. Inhale again and repeat. Perform three times.


Angry Cat Stretch (with TVA deep contraction): From an all-fours position, with neutral spinal alignment, inhale and allow the belly to relax. As you exhale, draw the belly button in, towards the spine, rounding deeply through the low back and allowing a gentle curving in the upper back. Let the head drop naturally and the pelvis tilt in towards the body. Hold for two to three seconds. As you inhale again, release the back to a neutral position. Repeat three times. Each time think about drawing you belly button up and back, as if trying to reach through to the spine. Focus on feeling the deep engagement of the TVA.

Welcome to the new Strength Through Length (STL) blog. Thanks to all of you for your interest in the program! We hope this new forum will help you to enhance your understanding of the STL principles, voice your questions about STL exercises and practices, and most importantly, to develop a community in which you all can share information, experiences and encouragement with one another.

So ... what is exactly is “Strength Through Length?”
STL is a series of group exercise classes, developed and produced by Corporate Wellness Solutions, which fuses essential principles and exercises from Pilates, Ashtanga or Power Yoga, classical ballet, and strength and fitness training. By incorporating the most fundamental and effective components of each of these practices, STL creates a unique synergy of muscle execution that results in a longer, leaner, stronger body.

All classes are very hands on, similar to working with a personal trainer, and in each session, detailed instructions are provided on the importance of correct exercise execution, breathing techniques, elegance of movement, and joint safety.

STL classes progress through four levels, from basic to enhanced. As clients evolve through these levels, resistance bands, lightweights, plyometric exercises and stability balls are incorporated to continually challenge the muscles and increase the body's tonicity, strength, stamina and alignment. Each class session ends with stretching exercises and a guided visualization to relax the body and integrate the work.

With continued participation and effort, students can master all levels of the program and see substantial improvements in posture, range of motion, poise, confidence, overall strength, and a much leaner physique.

For more information on the new class schedule or to learn how to set up your over-the-phone assessment, which is conducted on all new students prior to class enrollment, visit the CWS Web Site.


What is the STL blog all about?
Focus: Each week, a particular principle or exercise (such as lateral breathing, upper back stability or proper plank alignment) will be featured in this blog. Correspondingly, this item will be the focus of all STL classes that week. Hopefully, by learning about the significance of these various principles, studying provided alignment cues, and discussing your questions and comments with one another prior to your classes, you will be able to come to sessions with a deeper understanding of the work, a stronger focus on specific weekly goals, and new insights on how to best achieve those goals.

Knowledge: Links to interesting, credible articles on wellness and fitness will also be posted weekly to help you further your health knowledge without having to wade through the massive amounts of (often unreliable) information on the Web. Topics will range from noteworthy fitness and exercise blog posts to exceptional articles on women’s health, global health and mental wellness.

Community: This is a space for you to engage with each other, share advice, give new ideas and provide encouragement regarding the STL program, or health and wellness in general. We hope all of you will feel free to leave questions, comments or feedback (on both classes and blog posts) on the discussion board. We will do our best to respond to your questions in a timely manner. All comments must be approved before they appear on the board, so please be patient, we will process them as quickly as possible!

As, always, your questions, comments and feedback are more than welcome. Enjoy, and thank you again for interest in the Strength Through Length program!