Teresa Malins

My Kind of Pilates

Tonight, I actually got round to participating in somebody elses Pilates class!

It's funny, because I immediately started to compare how the instructor taught with how I teach.  This did not come from a critical place or even a judgemental one, because it was a very safe, innovative class which had obviously been thought out and planned previous to it being taught, but never the less, I still found myself comparing.

Pilates is very hard to teach on a general level. Everyone has different spines and postures and 'stuff' going on with their bodies that it is almost impossible to reach everyone.  This is why I like to work one on one with clients.  It allows me to be specific with the exercise prescription, therefore allowing maximum results and minimum injury.  It's a given, there's a price to pay for personal tuition, but at least your mind can rest, knowing that the exercises you have been given, specifically suit your posture type, your personal needs and goals. For what ever reason though, one to one isn't for everyone and it is with this that I start to answer my own question... "what makes my method of teaching different?"

Well, apart from priding myself on training with the very best, it could be the fact that I use an extremely 'hands-on' approach when teaching. I'm fascinated by the human body and the way in which our minds always want to take the easiest route with our movements and lets face it, our thoughts are what initiates our movement.  So it makes sense that if we make our thoughts about movement clearer and brighter, our movement quality will improve.

By giving my clients/classes vivid and colourful visual cues that they can associate with, they become able to move with more fluidity and grace.  For example, I may use the analogy of sliding your calf across a little Ikea coffee table, so you can understand the direction I want your leg to move in (this is presuming you are laying on your back with one leg in the air, bent at a 90 degree angle).  I may add that at the same time you are sliding your leg, you are also resting a silk scarf down the length of your shinbone, so you know that I mean for you to keep your foot up, but not too high. I insist on my classes talking back to me and if necessary asking questions,  I want them to understand.  I look closely at every movement of every participant in all of my classes and almost dissect how they are moving.  They could be a centimetre out of alignment and this could sufficiently change their whole experience of the exercise in which they are executing.  I do my best to give my class participants as much individual attention as I can within a group environment, which involves me doing less and watching more.  It also means that I work with smaller groups so I can give as much as I can without it becoming diluted.

It sounds like pretty serious stuff doesn't it...it's not at all, we manage to have a laugh aswell! It's what keeps us going and as long as we're enjoying it, it's what keeps us coming back too!

Shake, Wobble and Roll!

After spending 3 long hours on Friday driving from Nottingham to Richmond, I walked into my brothers house only to be greeted by my beaming 9 month old niece Madeleine.  She crawled over to me at lightening speed, waved frantically at me with one hand, while her other hand slapped me round the face! She then proceeded to place her fingers up my nostrils while seemingly trying to pull my nose off!  I took this as a term of endearment and thought to myself, those long 3 hours on the M1 were worth every minute!  The rest of the evening consisted of me crawling around the floor, playing 'peek-a-boo' and doing everything in my power to make Maddie laugh.  Needless to say it was lights out by 9.45pm for the entire Malins household!

It was a fleeting visit really. I left at 7.30am the following morning after a semi sleepless night...Maddie was crying though out and I couldn't help wondering if it was the thought of me chasing her around the floor, pulling faces and acting the clown that disturbed her nights sleep.  Bless her!

However, I was on a mission!  I had a Trager session booked for 8.30am, followed by a Trager Workshop...

I've heard about Trager and was curious to find out more, so I did some enquiring which lead me to a Trager Practitioner called Tania.  It's pretty difficult to explain what Trager is really.  There's two parts to Trager, or Trager Physcophysical Integration( to use it's proper name!): Mentastics and tablework.  Mentastics (in the words of Milton Trager) "is an indirect approach for releasing blocks and tensions". It's a system of movements which are really simple and effortless and enhance the sense of lightness, freedom and flexibility that were bought about by the table work.  Mentastics is Dr Trager's coined expression for 'Mental Gymnastics'.  These movements are designed to recreate the feelings that were produced by the practitioners hands during a tablework session.  So what's tablework I here you ask...!

Let me do my best to explain!  It's strange because when I was trying to find out what it was, no one seemed able to tell me.  Now I know why!  Let me say first that this technique was developed by Dr Milton Trager in the thirties.  He discovered he could bring about a sense of ease and comfort in others by using gentle, rocking and stretching movements.  When it comes to the Trager approach, generally less is more.  Each body part is rocked, rolled, stretched and almost wobbled to create a sense of freedom and 'lightness' in the muscles, the aim of which is to get the body back into a state of balance.  This non invasive technique is more than a massage but less traumatic than other deep tissue therapies such as Rolfing or some chiropractic treatments for example. The Trager approach works on reaching the unconscious mind through extremely gentle movement.  When applying less movement to tighter areas,  the body relaxes and allows itself to let go;  It makes sense really.

It's a weird one that's for sure.  It's really profound and is said to have some amazing effects.  These rocking motions send echo's all around the body and apparently massage the internal organs, deep muscles and even bone!

I know one thing- I slept really well last night.  Whether that was due to Maddie keeping me awake the night before or the Trager, I will never know!

Change

Last night there was a new moon and apparently, when there’s a new moon, it is the best time to facilitate positive change into our lives and I should know about these things being Cancerian and being ruled by that big old disc in the sky!

Have you ever considered that both our planet and our bodies are made out of over 70% water. If the moon creates tides, why shouldn’t it have a direct effect on our bodies too? Hmm…

Whether or not you believe that the waxing and waning of the moon influences us, there’s no getting away from the inevitability of change.

I came across this quote the other day and it more or less sums it up:

“The formula for change is when the desire for change is greater than the resistance to change”.

How true!  I only have to apply this to a cupboard that I have been meaning to tidy out for ages! I have lived with this cupboard and the mess that it is in for a couple of months, and suddenly it has become unbearable for me to live with and I need to do something about it.  And need’s must!

A cupboard, I know, is neither here nor there in the grand scheme of things, but this applies to everything. 

I have been living in Nottingham now for just over a year.  I took the plunge and made the move from London after thinking and talking about it for years.  Finally, I came to the point where living few more months in London was not an option. I had had enough.  I found my apartment in the Lace Market, sold my flat in London, gave up my job and took a massive leap of faith, moving to a new city where I neither had a job or any friends.  It felt the right thing to do though.

I’m not an impulsive person. I had thought long and hard about it but to some people the decision I had made was hard to accept, especially because I didn’t have a job to go to, etc.  I listened to their concerns but I knew this was the right thing to do- for me. I had a transferable career in Pilates, I had found an apartment that I loved in The Lace Market and making friends has never been difficult for me. All of these things plus the support from my family gave me enough leverage to move.

I must say it wasn’t easy to begin with and there were times when I questioned if I had done the right thing but I saw it through, stayed faithful and let the Universe work its magic!

“Rowing harder doesn’t help if the boat is headed in the wrong direction” Or as my friend Lea say’s “sometimes we just need to do a 180 turn to find answers”.

This is something my brother Chris has just done and I’m really proud of the decision he has made.

So whether it’s a change in career, relationship, lifestyle, country, house, car or cupboard (!), it will only happen when we are ready.  Then, the only thing left to do is let go…

Pilates, but not as we know it.

Pilates, as we know it, involves stabilizing one area of our body whilst moving another. Amongst other things, it requires concentration, awareness and engagement of the 'core' muscles which in turn rewards our spine with support and the ability to 'sequentially articulate' or move one vertebrae at a time..

Today, I’ve experienced something completely new. Something, which has again allowed me to open my mind and move with a new sense of freedom.

I've just experienced Pilates, but not as we know it...

I've just experienced Aston Patterning.

Aston Patterning is the brainchild of Judith Aston, who, without knowing too much about her, is still alive and kicking and teaching movement classes well into her retirement!

Aston Patterning or Aston Pilates is based on functional movement patterns which allow us to move and respond to our body’s asymmetries, because none of us are perfectly symmetrical- right?

Based on Joseph Pilates original exercises, movement patterns are used that mimic physical situations that we are faced with in every day life, therefore allowing for greater results.

For example; an original Pilates 'spine twist', when applied to daily life, won't get us very far if we ensure that we are only twisting the spine whilst maintaining our pelvis, arms and legs in a 'fixed' position; we'd probably get a couple of inches of rotation, max - probably not much good if you want to twist and reach to get a tin of beans from the top shelf! However with Aston Patterning, more movement is encouraged, paying specific attention to the fact that when one body part moves it has a direct impact on another part of the body which will work in accordance with it to give strength, support and balance.  Makes sense to me! Apply this technique to the spine twist and the result is a free spiraling movement which includes arms, legs, pelvis and head moving with fluidity, grace and balance.

I'm so passionate about the Pilates method that I didn’t think I’d ever be swayed to reconsider moving in another way, but this feels different, more circular in a way and dare I say more natural!

With the use of natural forces, such as gravity and ground reaction force (applying conscious contact to the ground to get a reaction back from it) I found my core muscles engaging even without my instructor, Danny even having to bring my attention to them. Allowing my limbs and head to move within the exercise given and using the ground to react against, I felt stronger than I imagined I would do.  It felt really natural to move this way and with the use of triangular wedges for support and cushioning, the workout was taken to a much more comfortable, more liberating level.

I'm really keen to learn more about this method of moving. It feels familiar because it is so functional, yet challenging whilst allowing for individual expression through its exercises.

I suppose though, for the time being it will be placed top of my list of courses to embark on in the coming year (or going by the length of my list- decade) and I’ll continue on with Pilates, the original way, maybe introducing a 'flavour' of this whilst remembering that 'the more we learn, it seems the less we know'!

About me

Looking back, my career before Pilates was really quite successful! I spent over 15 years in the fitness industry, teaching aerobics and step choreography classes in Central London and Sydney, Australia. I presented master classes, appeared on National and International TV, featured and presented in bestselling videos and dvds as well as acting as Group Fitness Manager in two of Central London's Premier health clubs.

To me, back then, movement meant complicated choreography, fast thinking, fast footwork and basically throwing myself around the room until I was drenched in sweat and my body ached. My class participants loved it, and needless to say my classes were really popular.  It was about looking fit, and as long as I looked the part- that was what mattered. Looking back I was operating from the place of the ‘ego’.  I didn’t really ‘listen’ to what my body was telling me.  I don’t think a day went by when my body didn’t ache, but I kept going, pushing through my pain.  My chiropractic treatments became more regular and I was advised to give up teaching.

I started attending Pilates classes to help manage my ongoing back pain and here I learned to move with a new awareness and started to notice subtle changes in my posture which in turn reduced the pain in my lumbar spine.  I realized that this type of movement was more about ‘listening’ to what my body was telling me rather than ignoring it.  It was more about how I felt inside rather than what I looked like on the surface.  A great shift had occurred in my outlook towards exercising.

Recognizing the benefits, I decided to learn more about the Pilates Method of movement and went to Toronto, Canada to engage in my teacher training at the world renowned Stott Pilates studio. I never looked back! Realizing how much there is to learn, I embarked on another teacher training program with Polestar Pilates in London.  I continue to regularly update my knowledge and am grateful to have trained and worked with some of the most inspirational teachers in the industry.  I see Pilates as a deep learning experience and a life changing awakening of the body in which the benefits and possibilities are endless. 

I fill my time now by tutoring and assessing Pilates Matwork courses for Future Fit Training, teaching Pilates Matwork classes in and around Nottingham and working with one to one clients on the Reformer.   I am also Group Exercise Coordinator at Virgin Active, Nottingham and teach Pilates to the players of Nottingham Forest Football Club.

The History of Pilates

Joseph H Pilates (1880-1967) had been an accomplished boxer, diver, gymnast, circus performer and had even worked as a model for anatomical drawings. Not bad for someone, that as a boy suffered from asthma, rickets and rheumatic fever!

German born Pilates, moved to England and with the outbreak of World War 1 was interned in English camps, along with other German Nationals. Whilst in these camps, Joseph devised a series of exercises that could overcome injuries and postural problems.

He started to train other internees in his matwork exercises and devised makeshift exercise aids by attaching bedsprings in various positions so patients recovering from injury could exercise safely.

In the late 1920's Joseph Pilates moved to New York where he opened a studio, sharing an address with the New York City Ballet. Ballet dancers were drawn to his work and the word began to spread. After his death, his work continued, being passed down by his wife and friend and then on through a second generation of Pilates instructors.

Hollywood celebrities discovered Pilates and soon the media began to cover the Pilates Method extensively. The public then listened and the Pilates Method went 'through the roof'! Millions of people continue to practice Pilates and the numbers are still growing.

It has become a firm favorite for movie stars, dancers and the general public alike, benefiting anyone from pregnant women, back pain sufferers, people recovering from injuries and professional sports people.

Principles of Pilates

The Pilates method is divided into 9 principles, all of which are used throughout a session/class.

The first of these principles is CONCENTRATION and the awareness that allows you to focus the mind on what the body is doing. With concentration comes CONTROL, we must allow our neuro-muscular connections to guide us through movements that are not sloppy but performed with integrity.

By CENTERING the body we find control. In Pilates all movements are initiated from the centre and move outwards. Stabilizing from the deep abdominal and spinal muscle allows us to become very powerful and is a very safe and effective place for starting movement.

Diaphragmatic BREATHING/ lateral breathing (into the posterior ribcage) re oxygenates the blood and helps with aligning the body. We always start from a very Neutral position in Pilates ensuring correct POSTURAL ALIGNMENT of the skeleton. If one muscle or bone is out of place the whole structure is effected, whether you are sitting, standing, laying or walking.

When we have mastered the exercises one movement will FLOW beautifully into the next with PRECISION.

STAMINA will build and resistance and intensity can be added. The endurance of the deep and superficial stabilizing muscles is challenged whilst maintaining the integrity of the spine without sacrificing technique. If we induce RELAXATION as a starting point with Pilates, the body is less likely to be injured.

What is Pilates?

Pilates is a unique approach to exercise which develops body awareness, improves postural alignment and increases flexibility. When we practice Pilates, the body's core strength and posture is built by using a series of stretching and conditioning exercises which strengthen without building bulk.

Focusing on awareness of the spine, proper breathing, core strength and flexibility, the outcome is a balanced body which is strong and supple, flat stomach and balanced legs and back.

Therapy or Exercise?

How can Pilates be beneficial to back pain sufferers yet challenging enough for a sports person? The Pilates Method is a complete program of mind/body conditioning with huge scope and a spectrum of potential exercises.

There are many small and therapeutic movements designed to help people return to exercise after injury which can be expanded, intensified and choreographed to challenge even the most agile sportsperson.

In the past the Pilates Method was mainly used by dancers and celebrities but now, Pilates has taken the general public by storm and attracts anyone from tight-neck and shouldered office workers, to sciatica-plagued mothers, businessmen and women and elite athletes and their physiotherapists, knowing that by practicing bi-weekly it will help them to strengthen their back and abdominals and restore flexibility to their joints.

Physiotherapists, Osteopaths and Chiropractors are all keen to refer clients to a fully qualified and experienced Pilates Instructor.

Prices

How much are the sessions?

Pilates One to One (Reformer/Matwork/Small equip) £40.00

Pilates Two to One(Reformer/Matwork) £40.00

Pilates Reformer Block of 5  £190.00
Pilates Reformer Block of 10  £370.00

Matwork course prices given upon request

Terms & Conditions
The first session will be an introductory session which will include a postural assessment.
All blocks are valid for 6 months.
Payment is by cash or cheque only.
24 hours notice is required for all cancellations.
Cancellations must be made by phone, not email.
All Pilates sessions are 1 hour long.
Loose, comfortable clothing & socks must be worn for each session.

Welcome...

Hi! I’m Teresa Malins.

If you are passionate about Pilates, want to deepen your current practice or maybe you are a complete beginner, I can help!

Having worked in the health & fitness industry for over 20 years, I have come to realise that functional movement patterns are vital to optimum health. Pilates helps to increase flexibility, strength and muscle tone, correcting postural imbalances and improving breathing patterns.

I am currently taking bookings for Pilates Matwork courses in Sydenham, Dulwich and other areas of South East London. I am also available for one to one sessions. If you would like to find out more about me, my work & Pilates, why not subscribe to my blog, so you can automatically be notified whenever I update it? (just click the orange button on the left)...