A blog from your friends at Practice.
By Patrick Przyborowski
Dear Practice Friends,
May is the month in which Memorial Day is celebrated, a day dedicated to remembering the men and women who have died while serving is the U.S. Armed Forces. It also marks generally the start of vacation season in the U.S., and more specifically the opening of pools around the country. For this reason, May becomes a month of increased activity for many of us, an effort to ready ourselves for exposure not only to the sun, but also to friends and family while poolside. Here are a couple tips with this in mind:
1. Sunscreen – Just do it.
2. Water – Just drink it.
3. Cardio activity – In order to reduce the risk of injury, runners, bikers will want to increase their distances conservatively, by approximately 10% per week max. Also, remember that increasing heat and humidity will have a negative impact on pace.
4. Diet – The golden fact: 1 lb of fat = 3500 calories. To lose a pound per week, you must decrease your caloric intake (or increase your caloric expenditure) by 500 calories a day. This is a really challenging thing to do. One of the best ways to ensure long term success is to build your nutritional awareness by keeping a journal of what, and how much, you eat, including a nutritional breakdown. Consider Lose It or the nutritional database at Livestrong.com.
5. It goes without saying, but I have to say it anyway: it’s great to use the Memorial Day weekend as a goal or milestone, but beyond it, please continue your Practice. As you will see from the article links in this month’s newsletter, continuing to move is the right thing to do!
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in March:
Michele Butcher, Rebecca Combs, Lauren Neroni, and Julie Nolan
Best wishes,
Patrick Przyborowski
Practice
Monthly Class Calendar and 2012 Rates
Practice Calendar May 2012
Practice Rate Card 2012
Class Changes
Pilates Matwork on Mon., May 28, is cancelled for the Memorial Day holiday.
Community News
Congrats to Bob Goldenberg, who shot his first Hole-in-One on April 15th at Country Club of the North, 17th hole. Great job, Bob!
Also, congratulations to Jim Beyer for running a 2:44:12 in this year’s Boston Marathon. This was a great pace, in spite of a very hot day in Boston!
Finally, congratulations to David Schoeff, who begins his first day of retirement today!
Practice Abroad!
Where in the World is Alex?
While on spring break with his parents, Patrick’s nephew, Alex Przyborowski, paid a visit to this domestic museum. Can you guess where he is? Be the first to reply with the correct city and museum to win your very own Practice tee. Here’s a hint: The city is not a city, and the museum is all US.
Research: Daily Activity Tied to Lower Alzheimer’s Risk
From the New York Times Well blog, Nicholas Bakalar, shares some recent research the effects, not even of exercise , but normal daily activity and its ability to lower the risk for Alzheimer’s disease.
Daily activity tied to lower Alzheimer’s risk
Research: Activity as Protection from Psychological Distress for Seniors
Thanks to Juetta West for sharing this link to the Huffington Post’s Healthy Living Blog, which essentializes the results of a new study showing older adults who stay active could be shielding themselves from psychological distress such as depression.
Physical Activity as Protection from Psychological Distress for Seniors
Stand Up for Fitness
A well written article by Gretchen Reynolds in the New York Times’ Sunday Review notes a number of studies that show just how deleterious the effects of sedentary behavior on the body can be:
Don’t Just Sit There
By Patrick Przyborowski
Dear Practice Friends,
Yesterday, while flying back from a long weekend in Las Vegas to visit Deb’s brother and sister-in-law, I came up with an idea for connecting a hike we took in the mountains to the need for maintaining a fitness level that makes mountain hikes possible at any life stage. Then I checked my email this morning and found a note from Juetta West with a link to an event that captures the essence of this point perfectly. Click on the link below to see what I mean. Wow.
When I see people like Johanna Quaas, moving fluidly well into their eighties, I am reminded of one of the central tenets of our studio, namely the principal of freedom. Behind all of the programming that we tailor for each of our clients is the wish for you to increase (or at the very least maintain) the degrees of freedom of movement that you experience moment to moment over the course of your day. To move freely you need strength, flexibility, balance, coordination and stamina, and our goal is to help you improve these in the short term and sustain them for the long haul. What Johanna understands and demonstrates so beautifully is the effect of consistent practice over time, a powerful formula for achieving freedom of movement.
Try this (with a handhold nearby in case you need it): Bend down to one knee as if to tie your shoe. Then stand up without placing your hand(s) on your front knee; rather, use just your legs to lift up. Can you do it? If so, great! If not, then there is a very practical goal to work toward. Wouldn’t it be wonderful to bend down to one knee and stand up without an assist until you are 86 years old or more? Johanna Quaas has shown us it is very possible!
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in March:
Betty Baker, Paul Bizarro, Mimi Connelly, Karen Elam, David and Lynn Goldenberg, Amy Gultice, John Halpin, Joan Cordonnier, and Marie Nolting,
Best wishes,
Patrick Przyborowski
Practice
Inspiration: Fitness At Any Age
Thanks go out to Juetta West who sent us this link to a Huffington Post UK article that shows an 86 year old female gymnast competing in a meet in Europe. Amazing!
86 Year Old German Gymnast Dominates Pre-Olympics Meet
Monthly Class Calendar and 2012 Rates
Practice Calendar April 2012
Practice Rate Card 2012
Class Changes
There are no class changes for April, yay!
Community News
The Young Family (L to R): Ryan, Quinn, Kerry, and Henry
Ryan Young Nominated for 2012 Man of the Year Program
Kerry Young’s husband, Ryan, has been selected as a candidate in the Leukemia and Lymphoma Society’s 2012 Dayton Man of the Year Campaign, and we are thrilled for him. The Practice staff attended the first fundraiser, held at Bella Vino in Springboro a few weeks ago. There are other events coming soon, including the Leukemia Society Gala held on May 18th at the Shuster Center downtown. Would you consider making a donation to this worthy cause? Please clink on the link below:
Donate to the 2012 Leukemia and Lymphoma Society Man of the Year Campaign (and vote for Ryan with your donation!)
Chef Anne Kearney is James Beard Award Finalist!
A huge CONGRATULATIONS goes out to Anne Kearney and Tom Sand of Rue Dumaine. Chef Anne has been named as one of five finalists in the 2012 James Beard Award for Best Chef, Great Lakes Region. Anne and Tom will go to the awards ceremony in New York City, which will be held at Lincoln Center on May 7th. This is a first for the city of Dayton, and on behalf of everyone in the Practice community, we wish them good luck!
Practice Abroad!
Where in the World is Barb Cleary?
While on Spring Break from her teaching duties at the Miami Valley School, Barb Cleary and her family paid a visit to this beautiful city in Eastern Europe. Can you guess where she is? Be the first to reply with the correct country to win your very own Practice tee. Here’s a hint: Unscramble these two words, TVVLEE NOEROTVULI, which hold the key to Barb’s location.
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!
Special thanks to our neighbor: Unique Designs
From the Practice staff and clients, we send a special thank you to Jim and Jeff at Unique Designs, two doors down from our studio, who have provided us with amazing floral arrangements for our front counter at the studio this winter and spring. You are the best!
Research: How Exercise can affect DNA
Thank you Pat Martin for sharing this article he read on the Time Magazine website, in which scientists discover that physical activity leads to beneficial changes in DNA activity even after a single workout.
How Exercise Can Change Your DNA
Research: Getting Fat but Staying Fit?
Does being physically fit counteract some of the undesirable health consequences of being overweight? Gretchen Reynolds on the Well Blog at NYTimes.com shares with us the result of a study done through the University of South Carolina that addresses this issue:
Getting Fat but Staying Fit?
7 Bad Habits That Cause Back Pain
Thank you Juetta West for sharing the link to this article on Everydayhealth.com, in which Pilates gets a plug for being a great modality to strengthen core muscles that protect the back:
7 Bad Habits That Cause Back Pain
By Patrick Przyborowski
Dear Practice Friends,
I’ve been listening to an audiobook of the recently published The End of Illness by David B. Agus, M.D. In it, he reviews the history of research on the effects of exercise on health. I was shocked to learn that the first study, actually looking at the risks of heart disease in British transportation workers, happened only as early as 1953. Experimental research, starting first with the effects of running, didn’t take off until the 1970′s. And the research on the effects of resistance training on health is less than twenty five years old.
Thankfully, the field has grown significantly, evidenced in part by the presence of a slew of articles from the New York Times in the right hand column on the postive effects of exercise on health that appeared in February. Agus goes so far as to describe exercise as the “only proven fountain of youth,” a provocative claim, but one the research continues to support. Agus also reviews studies on the impact of physical inactivity, research that is equally as significant.
I admit, I am biased, though I selected this field partly because the research supports it. I believe it’s vital that we remain well informed, even when the research refutes or reverses common understandings, precisely because it’s our health. For that reason I will continue favor posting research related articles in the Practice newsletter over recipes or surveys of fitness trends.
It seems that Spring is here, which provides us with many opportunities for walks (and runs) outside. Go for it! Thank you again for all your support, and also a warm welcome goes out to our new practitioners in February:
Bill Almoney, Amanda Creech, Elaine Gounaris, Ron Caper, Don Ruegsegger, and Kelly West.
Best wishes,
Patrick Przyborowski
Practice
Monthly Class Calendar and 2012 Rates
Practice Calendar March 2012
Practice Rate Card 2012
Class Changes
Our Wednesday 30 Minute TRX class will be discontinued for the Spring.
First Four Festival Begins March 11
The Road to the Final Four® begins in Dayton, Ohio, with the NCAA Division I Men’s Basketball Championship First Four® games on March 13 and 14 at the University of Dayton Arena.
As part of the festivities around the event, the Dayton Local Organizing Committee for the First Four is proud to announce the inaugural NCAA First Four Festival – Dayton on March 11 in Dayton’s Historic Oregon District, including the “First Four Miler” run. Click on the logo below for information, tickets to the games, and to register for the run!
Research: How Exercise Fuels the Brain
From the Well blog at the New York Times website, Tara Parker Pope shares some fascinating research on how glycogen is absorbed by the brain following exercise.
How Exercise Fuels the Brain
Research: Workouts May Not Be the Best Time for a Snack
Does taking in gel packs or energy bars during exercise improve performance? Advertisers would say yes and there is a trend present, but what does the research say? Read on!
From the NY TImes Well blog by Tara Parker-Pope:
Workout performance and snacking
Research: Exercise as Housecleaning for the Body
Also from the NY TImes Well blog, Ms. Parker-Pope share some research that “suggests that the ability of exercise to speed the removal of garbage from inside our body’s cells may be one of its most valuable, if least visible, effects.”
Exercise as Housecleaning for the Body
Research: How 1-Minute Intervals Can Improve Your Health
Gretchen Reynolds, writing for the Well blog of the NY times, reviews recent research on low-volume, high-intensity interval training and its effect on cardiovascular health:
How 1-Minute Intervals Can Improve Your Health
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,
Happy Holidays from Practice!
On behalf of all the staff at Practice, I want to wish you and your family a very happy holiday. We are deeply grateful to the members of our community who have been with us since we opened three years ago, and we are equally grateful to the new practitioners who have joined us along the way. We continue to get positive feedback each week from clients who describe the culture of our studio as positive, encouraging, optimistic, and challenging in a supportive way. You are as much a part of what makes the Practice culture special as we are, and for that we thank you a hundred times over!
Thanks also to everyone who patiently received their postural analysis in November. This is the first step in a series of initiatives for 2012-2013 to provide you with increasingly better programming, based partly on assessment methods like the postural analysis, as well as feedback from you about your goals and desires. In January we will be asking clients to fill out a brief questionnaire designed to help you identify some tangible goals for the new year. If you haven’t yet had a postural analysis, but would like to have one, please reply to this email and I will be happy to line you up with an instructor.
There are a couple of significant changes coming to the studio in January that I want to draw your attention to: We were fortunate over the last two years to be able to maintain our current pricing, but owing to rising costs we will need to increase appointments and classes by $2 this year. This will make it possible for us to maintain the high quality of both our facilities and our instruction. We understand that price increases are never easy. We hope this won’t present you with a hardship. Please click on the link below for a PDF of our new rates for 2012.
We are also introducing a Senior Instructor Position at Practice. Instructors who apply the principles of practice – awareness, focus, self-discipline and creativity – over thousands of hours of teaching, acquire a depth of experience that they share with their clients directly as well as with the other instructors, who in turn share it with their clients. The idea of a practice lineage is an integral part of the philosophy of the studio, one that will yield increasing gains in terms of the quality of instruction you receive. Please click on the link below for a PDF of the full announcement.
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in November: Amanda Bryant, Sarah Butterbaugh, Amiee Calabrese, Suzie Cox, Helen Guste, Mary Haley, Jessica Hanchak, Patti Ruegsegger, and Melissa Ungerleider
Best wishes,
Patrick Przyborowski
New Senior Instructor Position at Practice Starting in 2012, we will take another step toward creating a lineage of world-class instructors by establishing a Senior Instructor (SI) position at Practice. Please click here for a PDF copy of the full announcement, including the criteria for the new position, a brief bio for our first SI, Patrick Przyborowski, as well as the new rates for Senior Instructors.
New Rates for 2012
Please click here for a PDF copy of our new Rate Card for 2012, which includes pricing for instructors and senior instructor.
Monthly Class Calendar: Practice Calendar December 2011
Class Changes
- The studio is closed on Saturday, December 24th.
- Pilates Matwork is cancelled on Monday, December 26th at 7p. The studio will be open on the 26th in the morning for appointments. Please inquire with your instructor the next time you are in!
Continuing and Very Cool…
NEW 30 Min. Jumpboard class on Thursdays at 530p: Energize yourself with a fantastic aerobic workout on the reformer. The Pilates Jumpboard workout offers heart-pumping moves that build strength and burn calories without the high impact of step aerobics. The maximum number of students per class is 4. Classes can be reserved up to one week in advance, online or by phone.
NEW 30 Min. TRX class on Wednesdays at 6p: The TRX Suspension Trainer offers a new category of exercise for people of all abilities that leverages your own bodyweight and gravity to build strength, balance, flexibility and joint stability. It’s a great complement to Pilates Reformer work, matwork and yoga. This swiftly paced class will help you lengthen and strengthen your whole body in 30 minutes. 6 students max. Classes can be reserved up to one week in advance.
Practice Abroad!
Where in the World are Debby and Bob?
Bob and Debby Goldenberg traveled half way around the planet to take this wonderful picture in their Practice wear. Can you guess where where they are? Be the first to reply with the correct country to win your very own Practice tee. Here’s a hint: A landlocked country in south Asia, predominantly Buddhist, its government and citizens promote the idea of GNP: Gross National Happiness.
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!
Research: Protein’s Impact on Keeping us Thin and Awake Check out this article from Medical News Today, which features the results of a new study at the University of Cambridge on the impact of amino acids on wakefulness and energy expenditure: “A new study has found that protein and not sugar activates the cells responsible for keeping us awake and burning calories. The research, published in the scientific journal Neuron, has implications for understanding obesity and sleep disorders.” Medical News Today: Protein, Not Sugar, Stimulates Cells Keeping Us Thin And Awake, New Study Suggests
Research: How Exercise Benefits the Brain Check out this article from Tara Parker-Pope’s “Well” Column in the New York Times: “New research suggests that surges in a brain protein after exercise may play a particular role in improving memory and recall.” Well: How Exercise Benefits the Brain Where Practice Falls Short We feel it’s important to present multiple viewpoints in our ongoing exploration of the power and efficacy of practice. To that end, check out this well-written and instructive article from The New York Times’ Sunday Review, Op-Ed section, in which authors David Z. Hambrick and Elizabeth J. Meinz remind us of the significance of talent. New York Times: Sorry, Strivers: Talent Matters
Let it Snow, Let it Snow… Skip Snow won the Society of Seniors’ Ralph Bogart tournament in Vero Beach, FL yesterday! From his statistician, cheerleader, travel manager and wife, Kitty Snow: “Skip came from five shots back and leapfrogged four men to win the tournament in very windy conditions. So exciting!” We agree. Congrats, Skip!
Turkey Trot Completed!
It was great to see Practice friends and family down at the run in Miamisburg last Thursday. Pictured above are Patrick with his mom, sister, two nieces and nephew. Three generations of Trotters! There were over 8,000 participants this year, a new record. Jim Beyer, Julie Beyer’s husband (see Julie below), came in 4th place this year, finishing in 26:24. That’s a 5:24 pace. Wow, great job, Jim!
New Artwork Arrives!
In honor of our third anniversary in November, Practice commissioned local fabulous artist, Julie Beyer, to create a new painting for our studio. She is pictured here with her son, Hank, and the new work that hangs just above the bench at our entrance. Thank you, Julie, you did a fantastic job! To see more of Julie’s paintings, check out her gallery by clicking here.
Clean Carpets! While changing out the springs and rollers on all the reformers, we took the opportunity to have the carpets cleaned by the team that does it best: Ewing Floor Maintenance. Thanks go out to Pete Hagar and the rest of the Ewing team for doing a great job!
Sofa for a Good Home! Patty MacDonald has a 90″, 3 cushion couch that she would like to give to someone who needs one. It is beige with navy accents and is in good shape, a perfect couch for the basement. If you are interested please email to Patrick at pprzyborowski@gmail.com and he will forward you Patty’s contact info.
By Patrick Przyborowski
Dear Practice Friends,
During the month of November, all clients attending private, semi-private, trio or quartet sessions will have the opportunity to receive a complimentary postural analysis, a great tool for determining target training areas in your work with your instructor.
The analysis takes 10-15 minutes to complete, during which time your instructor will have you stand near a plumb line to look at your alignment from head to toe, including front, back, and side views. Asymmetries, such as having one shoulder lower than the other, can be indicative of muscular imbalances, some of which can be corrected through a proper training regimen. One of our main programming goals at Practice is to help you move freely, now and for the rest of your life. I hope you will allow us to improve our understanding of your training needs by participating in this program
assessment.
Thank you for helping us to update our client profiles during October. We will integrate any changes in your medical history with the postural analysis to create a more effective training strategy for you.
Please check out the new 30 minute classes, TRX and Jumpboard, that we are starting in November. See below for details!
Finally, thank you again for all your support, and also a warm welcome goes out to our new practitioners in October:
Chris Danis, Pamela Day, Angel Fuson, Miriam Harewood-Makola, Kathleen Neufarth, Vipal Patel, Terry Stewart, Janice Wackerman.
Best wishes,
Patrick Przyborowski
Practice
Class Changes
The Yoga-Pilates fusion class is moving from 530 to 6pm on Thursdays, starting Nov. 3rd.
Joy’s Hatha Yoga Class is cancelled for Thursday Nov. 17th.
The Pilates Matwork Class on Saturday, No. 19th is cancelled.
The Studio is closed on Thanksgiving Day, Nov 24th.
Please come to Kitty’s Matwork class on November 26th at 10a or Patrick’s Group Reformer at 8a to work off the Thanksgiving feast!
New Classes
NEW 30 Min. Jumpboard class on Thursdays at 530p, starting Nov. 3rd.
Energize yourself with a fantastic aerobic workout on the reformer. The Pilates Jumpboard workout offers heart-pumping moves that build strength and burn calories without the high impact of step aerobics. The maximum number of students per class is 4. Classes can be reserved up to one week in advance, online or by phone.
NEW 30 Min. TRX class on Wednesdays at 6p, starting November 2nd. The TRX Suspension Trainer offers a new category of exercise for people of all abilities that leverages your own bodyweight and gravity to build strength, balance, flexibility and joint stability. It’s a great complement to Pilates Reformer work, matwork and yoga. This swiftly paced class will help you lengthen and strengthen your whole body in 30 minutes. 6 students max. Classes can be reserved up to one week in advance.
Where in the World is Nancy?
Practice Abroad!
Nancy Knickerbocker does a kick-butt teaser on a rock table somewhere in Europe. Can you guess where where she is? Be the first to reply with the correct country and name of the river to win your very own Practice tee. Here’s a hint: The country is in Europe. The river is one of the few in the world that exhibit a phenomenon known as a tidal bore.
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!
New Equipment Arrives
We’ve added some new equipment to the studio to keep things fresh, and to provide more variety for our small group classes. These include:
- A 4th Stability Chair
- A 4th Spine Corrector
- A 4th Arc Barrel
- New head cushions
- Additional toning balls
- 4 New TRX straps
We will also be putting new springs and rollers in the reformers this weekend. Yay!
Happy Birthday, Practice!
Happy Birthday, Practice!
Practice celebrates its 3rd anniversary on November 17th. Thank you so much for all the support you have brought to the community. We could not have done it without you!
5 Health Myths Revealed
Check out this article from Adam Bornstein, editor of Livestrong.com, which sheds some light on 5 popular health myths in the nutrition and fitness industry:
“Consider the following the statements. Can you identify which ones are false and which are true?”
- The latest research indicates a diet high in saturated fat causes cardiovascular disease.
- Eating late at night makes you more likely to store fat.
- Eating multiple meals (4-6) speeds your metabolism more than eating fewer meals (2-3).
- Egg yolks are bad for your cholesterol.
- A high-sodium diet is one of the biggest problems causing high blood pressure.
Click here to see the answers: 5 Surprising Health Myths
Read on: http://www.livestrong.com/blog/blog/5-surprising-health-myths/?utm_source=newsletter&utm_medium=email&utm_campaign=111004#ixzz1cOd57bQT
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,
Most schools are back in session now, and so I’m thrilled to have the return of parents who were out of the studio for the summer months; welcome back sun-birds (opposite of snow birds)! We also continued to bring in a bevy of new clients via the last Living Social promotion, making August one of our busiest months of the year. Thanks again for all your support, and also a a warm welcome goes out to our new practitioners:
Mary Brecount Bernhold, Jane & Robert Connelly, Kate Eviston, Shannon Fix, Sheila Hull, Karen Jaffe, Grant Kozy, Abigail Kurdin, Jennifer Landry, Linda McCloskey, Nancy Nichols, Natalie Rose, Kathy Sonek, Susan Szturm, Michelle Ton, Jenny Walker, Amanda White, Stephanie Ysebaert
Best wishes,
Patrick Przyborowski
Practice Calendar 9-2011
Class Changes
- No Pilates Matwork on Labor Day, Sep. 5th
- No TRX/Mat Combo class on Thurs. Sep. 2nd and Sep. 9th
- Yoga-Pilates Fusion on Thursday, Sep. 22nd at 530p will be taught by Cindy Mills.
Practice Community News
We would like to recognize some important milestones for members of the Practice Community in September:
Drs. Evelyn and Henry Mobley will be celebrating their 50th anniversary: they were wed on September 17th, 1961 at the Vine Baptist Church in Xenia. Congratulations, Evelyn and Henry!
Dave Snow and his fiancee Rachel Vonderhuevel will be married on September 3rd in Kitty and Skip’s back yard, adjacent to the putting green. The ceremony will be officiated by Patrick Przyborowski, who, believe it or not, is a minister. Stay tuned for pics!
Julie Beyer (a wonderful Dayton painter who’s work you may have seen last year in Meadowlark) has been named the featured artist for the Ann Arbor Street Fair for 2012. Julie’s original artwork will be featured on the Street Art Fair merchandise next year, including the official poster for the event. Congrats, Julie!
Practice Abroad!
A huge thank you goes to Carol Stadler, who is the first of our clients to pose for a photo while on vacation in her Practice Awareness Tee. As a bonus, she added a very nice Pilates Teaser pose while wearing hiking boots! We love it when members of our community are out in the world, sporting their Practice gang colors! In fact, we’re going to make the Practice Abroad Picture a monthly feature on the newsletter. 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!
For this month’s feature: Do you know where Carol is? Here’s a hint: There is a super volcano parked under the park.
UPDATE: This Month’s winner is Natalie Rose, who, with blinding speed, replied correctly with “Yellowstone.” Congrats, Natalie!
Practice makes the DDN
Dayton Daily News reporter Robin McMacken, in her year long coverage of Healthy Living in the Miami Valley, interviewed Patrick for her August 15th article entitled, “Have ripped, fab abs: 6 steps to a sexier you.” What are these 6 steps, you ask? Click on the link to find out:
6 Steps to a Tighter Core
Pre-Owned Professional Reformers and Ladder Barrel for Sale
Two separate people the Pilates community are selling STOTT Pilates equipment:
Natalie Malay Peppel is selling a STOTT Pilates Pro Reformer, including jumpboard, platform extender, box and maple pole, asking price is $3,000 or best offer. She is also selling a STOTT Pilates Ladder Barrel like the one we have in studio, asking price $1K. All are in very good condition. Contact Natalie at nmpeppel@yahoo.com if you are interested.
Michelle Alexander is also selling a STOTT Pilates Professional reformer, very condition, which includes jump board, box and maple pole. Asking price is 3,000 or best offer. Please contact Michelle at bentley7769@gmail.com if you are interested.
Baby Sitter Requested
Our instructor Leslie is looking for a reliable babysitter to watch her two children, Chloe and Holden, in Springboro on evenings and weekends, while she is teaching. If you have a teenager of your own who drives, or know someone who might be interested, please reply to this email or contact Leslie directly at harshmanleslie38@gmail.com.
Research: The Effects of Exercise on Depression
From the New York Times’ “Well” column, check out this article on the effects of exercise on clinical depression when paired with medication:
Prescribing Exercise to Treat Depression
Exercise for People Over 50
|
Debby Goldenberg was kind enough to bring this gem of an exercise to our attention. Take a look!
|
Each day you’ll find that you can hold this position for just a bit longer. After a couple of weeks, 10 lb. potato bags
With a 5 lb. potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute, and then relax.Begin by standing on a comfortable surface, where you have plenty of room at each side.
Then try 25 lb. potato bags and then eventually get to where you can lift a 50 lb. potato bag in each hand and hold your arms straight for more than a full minute (I’m at this level)
After you feel confident at that level, put a potato in each bag.
By Patrick Przyborowski
Dear Practice Friends,
We’ve had a busy month here, in spite of vacations from many of our regular clients. While on my own vacation with my partner Deb, I finally got to take my first Pilates session at the STOTT Pilates main studio in Toronto, Canada. It was great! Thank you to my instructors for doing such a great job in my absence and thank you for being willing to share your class time to accommodate everyone.
We do have some class changes this month so please see below. As always, you can print off the August calendar for all of our class offerings for August by clicking on the link in the column to the right.
We had a wonderful crop of new clients show up on the scene last month, owing partly to our Living Social promotion for new clients, as well as from referrals from our veteran practitioners. Welcome Stacy Besecker, Matt Carpenter, Anna Clarke, Joyce Cludy, Gloria Goldman, Heather Wagner, Sharon Kaper, Annie Miller, Molly Shanks, Dona Niswonger, Jean Peterson, Ione Potter, Jacob Richter, Nicole Richter, Janet Shanks, Sarah Shanks, Susan Smallwood, Denise Staebler, Mercedes Steiger, Kerry Ulery, and Annette White!
Best wishes,
Patrick Przyborowski
Class Changes
- No Yoga-Pilates Fusion on Thursday, Aug. 4th
- Hatha Yoga on Tues., August 2nd at 7p, and Thursday, August 4th, at 9a will be taught by Cindy Mills.
We’re thrilled to have Cindy teaching Joy’s Hatha Yoga classes while she in on vacation the first week of August.
Cindy is a native of Ohio and founder of Harmony House Yoga and Wellness Center in Powell, OH. More recently, Cindy is living and practicing in Dayton. She is certified in Hatha yoga as well as Senior and Laughter yoga, Yoga for Golfers, and Pilates Matwork. She is a member of Yoga Therapy Association and Yoga Alliance. Cindy is also a certified Wellness Coach and Hypnotherapist. Check out her coaching website:
Well Health for Life
Instructors Attend Advanced Training
Kitty Snow and Joy Karl recently attended advanced coursework for the Cadillac, Stability Chair, Ladder Barrel, Spine Corrector and Arc Barrel. They said their training was excellent. Some of you have already received the benefit of their training: Good stuff!
Research: How Exercise Can keep the Brain Fit
From the NY Times Well column, this article details recent findings on the effects of even moderate levels of activity and its effect on cognitive decline. Keep moving!
How Exercise Can Keep the Brain Fit
Ella Bella Cookies
When Mandy Groszko’s daughter Ella was found to have a gluten intolerance, she set out to find products that were both gluten free and good tasting. Says Mandy:
“I wanted to make sure she enjoyed all the food her big sister did. I was very disappointed in the chocolate chip cookies available. So I started making my own. Now I want to share my yummy cookies with you. Enjoy the best cookies around, which just happen to be gluten free!”
They’ve passed Patrick’s taste test (2 times) with flying colors. Please contact Mandy at ellabellacookies@gmail.com. Also:
Ella Bella Cookies
Monthly Class Calendar
Practice Calendar for August 2011
By Patrick Przyborowski
Dear Practice Friends,
Just a short note to wish you a happy 4th of July holiday! Summer is in full swing and I am smelling more and more barbecues on my evening run through the neighborhood. It’s great to see people outdoors, taking advantage of the sunny days. When it gets too hot for biking or running, remember we’ll be happy to turn the AC up for you here 
We do have some class changes this month so please see below. Also be sure to print off the July Calendar for all of our class offerings for July by clicking on the link in the column to the right.
Finally, on behalf of everyone in our community, I’d like to wish a warm welcome to our new clients in June:
Ashli Adams
Peter Benedict
Bill Broad
Tess Burkley
Julie Feuchtwang
Trish Fleig
Dawn Freeman
David Huggins
Chuck Jenefsky
Megan McCurdy
Mona Olich
Ruth Westfall
Beth Wood
Linda Woods
Best wishes,
Patrick Przyborowski
Practice
Class Changes
- No Matwork on July 4th.
- No TRX on Thur., 7/8.
- No Group Reformer on Tues, July 12.
- The Wed. 530p Jump class and 6p TRX classes have been discontinued for the summer
Monthly Class Calendar
Practice Calendar for July 2011
Joseph Pilates Film Footage from 1941
Here is a another Youtube link to footage of Joseph Pilates teaching Romana Kryzanowska in 1941, demonstrating work on the cadillac. Great stuff!
Joseph Pilates and Roman Kryzanowska
Research: Diet Pop Drinkers, Read This!
From CBSNews.com, this article details recent findings on the effects of diet soda on weight gain/loss. Check it!
New Study is Wake up Call for Diet Soda Drinkers
Featured Article
Our friends at Up & Running made the Dayton Daily News’ Life Section with a very nice article on the effectiveness of joining fitness groups. We concur!
Apparel store encourages joining various fitness groups
PS. Included in the group photo is one of our Practice regulars, Carol Stadler, who completed the Spring “Running 101″ Class and has already competed in one 5k, and will run the Air Force 10k in September. Go Carol!!
