Pilates is having a moment. Popular with every “body” from gymfluencers to Jennifer Aniston, the core fit philosophy is flexing via a slew of new studios, including BK Pilates, stretching onto the scene at Rockway this winter.
Celebrating a cool century since Joseph Pilates birthed the mind-body movements, the low-impact phenomenon is reforming bodies and minds via “six core principles: concentration, control, center, breath, precision and flow,” says co-founder Marina Kaydanova of BK Pilates, known for tailoring dynamic workouts “designed to develop essential mind-body connection, body definition, core strength, greater flexibility and improved posture.” Here, we tapped Kaydanova—who founded BK Pilates Raleigh, opening in January, with local entrepreneur Julia Davis—in front of their premiere Pilates locale to get to the core of the trend.
Who should do it? Pilates is truly for everyone—from athletes to prenatal and postpartum women, those recovering from an injury, finding their wellness journey or focused on aging gracefully.
Why such a good workout? Pilates is truly a transformative experience for both body and mind. The physical benefits include greater flexibility, strength, stamina, a more balanced posture, and injury prevention and recovery. Many Pilates workouts incorporate equipment, including spring-based reformer machines designed to support the spine and target specific muscle groups. Studies suggest it may also help to improve muscle endurance, reduce chronic pain, and lessen anxiety and depression.
Frequency? Start with two to three sessions per week to learn the exercises, form and machines. As you advance and want to build strength, tone and flexibility, maintaining three-plus [per] week will lead to those results.
What’s the draw? Pilates works muscles and parts of your body in ways no other exercise can—and it’s a smarter way to strengthen your entire body, tone your muscles and get fit. It’s efficient—and you can do [it] every day.
WEB EXCLUSIVE Participate in a local gym class in honor of Breast Cancer Awareness Month.
Think pink… it’s Breast Cancer Awareness Month! In an effort to save the tatas, BIOLYTE, a multiuse hydration beverage with the same benefits as a medical-grade IV (!), has partnered with the American Cancer Society to donate cases of BIOLYTE to local gyms offering BCA fundraising fitness classes throughout October.
BCA is close to BIOLYTE’s heart, says Jesslyn Rollins, CEO of BIOLYTE. “In 2005, my mom was diagnosed with breast cancer,” she explains. “She was so dehydrated from her treatments that she couldn’t even keep up with her chemotherapy. My dad, who is a physician, decided to use his background in medicine to create BIOLYTE to keep people hydrated throughout chemo treatments.”
Rollins’ mom is now cancer-free, but she continues with BIOLYTE’s mission to help others and—hopefully—one day try to free the world from cancer. “Our family knows firsthand how much of an uphill battle beating cancer can be, and we are determined to help in any way we can,” says Rollins.
If hanging upside down from the ceiling in an inverted yoga pose doesn’t sound like fun to you, you’re missing out.
Let me start off by saying that yoga has never been my thing. I’m not flexible, I’m clumsy, and I can’t even touch my toes with my legs extended. But I do like to try new things, so, of course, I signed up for an aerial yoga class this month.
It was comical, to say the least.
For those unfamiliar, aerial yoga is a variation of traditional yoga with a giant piece of cloth suspended from the ceiling like a swing. My class took place at Cirque de Vol downtown, in a room full of other newbies. Thankfully, this studio requires that you take the beginner’s class first if you, like me, have no experience. There was comfort in knowing that everyone else was as clueless, and possibly as intimidated, as I was.
We started by picking out our aerial fabric and ensuring it was adjusted to rest just below our hips. Positioning is key once you start lifting your legs off the ground, to prevent injury. Once I was situated next to my golden fabric, the class started easy. There was a little stretching, a lot of deep breathing and some traditional yoga poses like happy baby.
Then, things changed.
Photo courtesy of Tracy Jones
We placed a foot in the silk behind us and stretched in various poses. I must say that because running is my primary exercise, my hips tend to get tight. These single-foot exercises stretched me out in a way I never thought possible and I feel more flexible today, so bonus!
Now, here comes the painful part: standing in the fabric. I was surprised that it hurt my feet as much as it did, because it’s cloth, but the tightness was intense for me. The instructor said it gets better over time, so maybe with a few more classes I wouldn’t notice as much.
I wasn’t great at focusing on my core, so I was swinging all over the place, but I did complete every pose while standing. I was proud of myself for that, even if I was spinning out of control.
The fear factor came with our first inversion. With a few careful wrapping motions of the arms and feet, we were supposed to flip ourselves upside down and relax. There was nothing between me and the wooden floor, other than a thin yoga mat, so to say I was nervous is an understatement. I waited until most of the room flipped without disaster, then tried it myself—and nailed it! Inversion one, complete.
Feeling braver, I was willing to conquer the traditional downward dog pose with the silk at my hips. I immediately felt like I was going to slingshot onto my head, but our instructor urged us to relax into it and trust it. I was told to lift my legs high off of the ground, into a high “V” position. Say what?! I did it, but the fabric hurt my hips so I came down earlier than the rest of the class. Looking around, I wasn’t the only one who hesitated.
The class finished with a soothing moment in the comfortable cocoon that the fabric becomes when it’s all pulled out. We were like a room full of caterpillars waiting for metamorphosis.
The bottom line: Aerial yoga was a ton of fun to try. If you’re looking for a low-impact workout that taps into your physical awareness and helps stretch you out, give it a go. If you like it, there are more advanced classes you can take.
Cirque de Vol is located at 300 W. Hargett Street, #40 and offers aerial yoga, trapeze, aerial fabrics, fitness and dance classes.
Since Raleigh Magazine’s new exercise series dictates that I try a new type of class each month, I decided to do something out of the box for the holiday issue. I loved trampolines as a kid and I like the vibe of a group workout class. Megatramp puts the two together.
Combine the choreography of step aerobics, the intensity of spin class and the carefree fun of jumping on a trampoline and you get Megatramp. It’s a nonstop workout routine that literally keeps you jumping while slowly adding movements until you’ve cycled through an entire routine by the end of class.
“It is sneaky cardio,” says Alicia Belle, owner of Mega, Raleigh’s first Lagree Fitness Studio. “It’s full body toning, something choreographed but not so difficult that you can’t follow along. It is a progression. You’re going to move a lot, sweat a lot and laugh a lot. It is a way to get in your cardio at super low impact and not have to hit the treadmill to get the benefits.”
I must admit that I was a little bit nervous. I took this class two weeks before a scheduled half-marathon and I was terrified of injury. Also, even though I played a lot of tennis in my youth, I am still fairly uncoordinated. Pony kicks and leg lifts while also bouncing on a small trampoline in a semi-dark room seemed like a sprained ankle waiting to happen. While I was pretty much off-sync the entire time, I am happy to report that I did not fall and made it through the class intact.
The class starts off slowly with jumping and simple moves and builds upon itself as it continues. The good news is that no matter how off you are on the choreography, no one is paying attention because they are so intently focused on their own jumping and following the instructor.
Mega opened earlier this year at 2330 Bale St. (Suite 104) and has gotten a lot of positive feedback. It’s unique, fun and definitely burns calories.
“People really love it,” says Belle. “The first class can be a lot to think about. People feel uncoordinated and try to get their footing on how to move on a trampoline. Don’t take yourself too seriously. Just hop around. You may not be on beat but you’ll get a really good workout. The second time, you see something click with people and it’s really gratifying when you get the routine.”
Mega also offers a Megaformer class, which is like Pilates on steroids (I’ll save that one for a future report).
Know of any workouts you’d like Tracy to test drive? Email us or let us know on social media!
Benefits of Megatramp from Alicia Belle
• Not only does jumping on the trampoline boost lymphatic drainage, build endurance and coordination, but it is also a great alternative to running or jogging. One tramp class = running for an hour.
• This workout creates stronger, more toned thighs, buttocks and glutes. And you don’t have to worry about putting too much strain on your lower body, since jumping on a trampoline is super low-impact, taking the pressure off your knees and ankles.
• Tramp classes strengthen your core and pelvic floor. Just bouncing for 15-20 minutes per day will activate and tone your pelvic floor, helping with bladder control and stabilization through your hip joints. The entire core is engaged, not just your abdominal muscles, protecting your spine and lower back. Basically, when you’re jumping up and down, your spinal muscles contract to keep your back stable and straight, and this in turn helps to strengthen your back muscles. Focusing on your entire core is an important component of any well-rounded fitness regimen!
• BONUS: Jumping releases endorphins so you’ll leave class feeling great and in a good mood all day long!
