Starting a Pilates Program
Mat Class Training
30-minute Classes

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What is Pilates?
Pilates, at the most fundamental level, is a series of very specific exercises executed on a mat or on specialized Pilates equipment. The exercises have a specific sequence, breath, and flow. There are a large number of exercises on the mat and the various apparatus that now are recognized as the 'Pilates classical repertoire'. Joe Pilates had several 'master students' who, in the tradition of their innovative teacher, went on to develop specific exercises which have now been passed down to us as valid exercises in their own right. All of these exercises have at their heart the goal of developing deep, stabilizing core strength in the abdominals and the low back. The idea of deep focus and awareness is basic to all Pilates exercises. Breathing, which unites the mind and body, is the vehicle by which core strength is discovered, developed and maintained.

Which Pilates Where?
With so many classes available, it may be hard to know which one is right for you. The best answer is to find a class you like to go to: the class you like is the class you will stick with. Some Pilates teachers have had very short training programs (one weekend), so their knowledge level is going to reflect that minimal exposure. Other Pilates programs insist that there is only one way to do an exercise and it must be executed that way every time and in exactly that sequence. At Mind and Body, we know that Joe Pilates himself did not perform an exercise exactly the same each time; he felt free to adapt the exercises to his clients needs. Our style rejects the rigidity of the 'one way' and embraces new research from the medical community, incorporates the exercises of many of the master teachers and yet tries to stay within the tradition of classical Pilates. Your body is different from every other body - why wouldn't you want your Pilates instruction to fit itself to your body, your goals and your needs?

At Mind and Body, while each trainer may come from a different Pilates tradition, the above goals are the priority for each client. In addition, modern understanding of the body and how it functions helps us understand how an exercise is done and whether some particular area of the body needs special attention. With a physical therapist on staff, Mind and Body has access to highly specialized information from the medical community. This can help us help you. With these tools we have the ability to know about Degenerative Disc Disease, Sciatica, Fybromyalgia, and other specific problems that some clients may be working with.

Ways to Start a Pilates Program
There are two ways of learning Pilates: Matwork and private training. Mat sessions provide the basic fundamentals of a Pilates session; it is taught in a class setting with other students. For a more personalized workout try the Reformer training, i.e. private personal training.

The Reformer training provides a one on one Pilates workout. Our trainer will work with you to achieve your fitness goals with challenging and unique Pilates exercises. Our studio uses traditional Pilates machines such as the Reformer, Trapeze Table, the Wunda chair, the Ladder Barrel, and Step Barrel.

Our studio has several well-trained and qualified instructors with various backgrounds and experiences. Generally, new clients are encouraged to purchase the introduction package of 5 sessions. Sessions are scheduled with the same instructor to ensure a quality and consistent Pilates session.

About our Teachers

Every instructor at Mind and Body has completed an extensive, rigorous program of at least 600 hours and one year of study. Our studio has well-trained and qualified instructors with various backgrounds and experiences. In addition, the cross training from different styles of Pilates, physical therapy, yoga and other disciplines deepens and broadens our overall understanding of Pilates.

Our teachers are 'thinking teachers'. We have the ability to modify and vary the exercise based on the clients needs, develop appropriate new exercise to fit our clients and generally look for new ways of teaching and cuing the classic repertoire as well as making it new and fresh with slight variations.

Dana-Joel Belkholm, Owner and studio director

Dana-Joel Belkholm has been studying Pilates since 1993. After weight lifting, running, swimming and dance, it was Pilates that was the most well rounded workout, addressing body imbalances, strength and flexibility. Two sessions a week became three, which then became an everyday routine. After an informal apprenticeship at Erskine Fitness, he started teaching beginning Pilates as well as studying with Cary Regan. Cary Regan, who studied, taught and managed in the original New York studio with Romana Kryzanowska, moved to Seattle bringing her extensive experience in the "New York style" to the West Coast.

Dana completed a formal certification program with Ms. Regan and later became partners with her at One-to-one Training at Velocity Dance Studio.

In 2000, he moved the studio to a 3000 square foot space in the Central Area and became Mind and Body, Inc. The vision was to provide private reformer based training as well as a large space for classes utilizing other Pilates equipment thus making it more affordable to a larger population. He taught there as well as at West Seattle Ayervedic Studio. It was in this studio, that he adapted and developed the Wall springs (which is taken from the work done on the Cadillac) This work was, at that time, not taught anywhere else in the U.S and has continued to be an exclusive aspect of Mind and Body Incorporated.

Throughout his career, Dana has taught Pilates in Hamburg, Germany at Das Studio fuer Koerperbewuesstsein, Erskine Fitness, and Olympic Ballet in Edmonds, Washington. He has conducted workshops in Hamburg, Germany as well as Ohio, Minnesota and elsewhere in the US. He has conducted numerous workshops on Pilates for Olympic Physical Therapy and Virginia Mason staff. Because of his 50+hours/week teaching schedule, he is among the most experienced teachers in the Northwest. But more importantly, is breadth of knowledge comes not merely from his teaching experience but in the recognition that the students are the real teachers and the teacher must always be a student.

Heather Parsons

Heather has been in the fitness industry for 15 years as a Group Exercise Instructor and Personal Trainer; she has been a dancer, a rower and a competitive cyclist all of which play a roll in both her teaching style and program design. Coming to Pilates three and a half years ago due to an injury she has a great understanding and appreciation for anyone trying to not only get in shape but to heal themselves.

Heather can develop programs that are not only Pilates specific but that draw from other areas of fitness.

Joanna Schade

Known for the sense of fun and creativity she brings to Pilates, Joanna helps her clients reach their goals in a light-spirited atmosphere. She enjoys tailoring her sessions to suit any circumstance - working with old injuries, enhancing flexibility or achieving greater body awareness.

Joanna discovered Pilates in 2001 when pursuing relief from her own back and neck pain incurred from cycling. Today, Joanna enjoys Pilates for strengthening and maintaining optimal health.

Joanna received her classical style Pilates Certification from Dana-Joel Belkholm at Mind and Body, Inc., Seattle, WA in 2004 and two years later added Yamuna Body Rolling (YBR) techniques to her repertoire.

After growing up in Buffalo, New York and graduating from Muskingum College in Ohio, Joanna moved to Seattle where she has made her home for the last 11 years. When not teaching Pilates, she can be found swimming, surfing, biking and hiking throughout the Northwest

Ways to Start a Pilates Program
There are basically two ways to learn Pilates: "Matwork" which is done in a class setting and private one on one training which is typically done on the Pilates machines. Naturally, private sessions will be more effective at targeting each client's specific needs.

Our trainers will work with you to achieve your fitness goals with challenging and unique Pilates exercises. Our studio uses traditional Pilates machines such as the Reformer, Trapeze Table, the Wunda Chair, the Ladder Barrel, and Step Barrel. Private Pilates sessions can also be taught and combined with workouts on the new Gravity Training System -GTS (see separate page).

Generally, new clients are encouraged to take a few private sessions to understand Pilates, the principles and to gain maximum benefit whether continuing with private sessions or moving into a class setting. Sessions are scheduled with the same instructor to ensure a quality and consistent Pilates experience and are 55 minutes in length.

Personal sessions (Reformer or Mat training) are scheduled in advance, subject to our 24-hour cancellation notice, and prices and services are subject to change at anytime. For availability and current prices, please call our studio at (206) 325-3328.

Pilates Classes at Mind and Body

Pilates Mat Classes
Our Pilates classes are incredibly diverse, challenging and fun. Whereas most Pilates studios teach Mat classes with just a few 'props', the number of 'toys' we use to enhance our class workouts is vast. In addition to classic Pilates props such as the Magic Circle, we also use typical exercise tools such as foam rollers, therabands, exercise balls, soft weighted balls, hand weights and weighted bats.

Since we are thinking creative teachers, we have also 'discovered' the effectiveness of toys and household items such as large bread boards, blankets, towels, washcloths, grocery bags and regular rubber bands.

Finally, we are one of the few studios in the Northwest that offers 'Wunda chair' and 'wall spring' classes (see descriptions below) It is this diversity which keeps our clients and our teachers engaged, thinking and working.

Most of our classes are designed for all age and fitness levels. Increasing knowledge and body awareness in specific exercises allows you to become aware of tight areas that need flexibility and weak areas that need strength. Our studio offers a drop in rate or you may purchase a class card.

Basic Mat with Props- Basic mat-work is enhanced through the use of foam rollers, Therabands, Magic Circles, and any other toys we can find. This class is appropriate for all levels but especially for new clients. We also have a special introductory offer to get acquainted with our studio: A 15 minute orientation and brief assessment, 5 classes and one Private Pilates session for $100!

Springs classes- The wall springs system is exclusive to Mind and Body, Inc. It is an adaptation of the exercises normally performed on the Trapeze Table or Cadillac. Since then the work has been developed and expanded to fit the needs of clients at Mind and Body, Inc. In addition to 'core' work, a Springs class will typically include upper body strengthening as well as working on the articulation/flexibility of the spine and the legs.

Pilates Chair and Cardio Chair- The Wunda Chair is a great way to build strength and control. The versatility of this 'home gym' works the stabilization systems of the shoulders, abs, and legs while using the strength of larger muscles groups necessary for all activities. There is enough resistance with the Chair that it would qualify as weight training (helpful for those trying to increase bone density). The Cardio version of the Chair requires flow as the exercises are executed with as little rest as possible. (“Intermediate classes require previous chair experience”).

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