Private or Semi-Private Sessions
A private or semi-private Pilates session is an opportunity to learn the Pilates exercises on a one-to-one or two-to-one basis with Joyce. In a private session, an initial postural analysis is completed as well as a health and fitness history form then Pilates exercises are customized for your body. Private sessions offer an individualized experience to meet your fitness goals and special needs utilizing all types of Pilates equipment (reformer, springboard, ladder barrel, stability chair) and mat work.
In a Cayuga Pilates semi-private session, Joyce will design a workout utilizing the Pilates reformer, springboard and/or mat work that meets the needs of each individual. Semi-private sessions are a great way to experience the personalization of a private session while training with a partner(s) at a similar level at a reduced cost. Private sessions are recommended before starting semi-private sessions but are not required. All private and semi-private sessions focus on body alignment, pelvis stability, breathing, initiating and building abdominal strength, flexibility, and elongating muscles groups.
Pilates with a friend can be motivating, challenging and fun!
Pilates Equipment Class
A Pilates equipment class utilizing the Pilates reformer and springboard. Strengthen your core and more on the Pilates reformer and Springboard. These classes are always a client favorite and each machine can be tweaked to meet the individual strengths and needs of the client. The classes are limited to 4 students per class so that each gets the attention he or she deserves. This class, as with all Cayuga Pilates classes and private and semi-private sessions, focuses on body alignment, pelvis stability, breathing, initiating and building abdominal strength, flexibility, and elongating muscles groups while rotating between the Pilates springboard and reformer. The reformer and springboard provide calibrated spring resistance, from light to heavy, to achieve a challenging workout appropriate to your fitness level. Many of the traditional Pilates mat exercises are performed on the equipment with the use of this resistance to dynamically challenge and strengthen the body.
The Pilates Reformer
There is probably no piece of Pilates equipment more famous than the Pilates reformer. And for good reason. The reformer makes a dramatic impression when you first see one, and an even more dramatic change in the body when you use it. Invented by Pilates founder Joseph Pilates, the reformer is a bed-like frame with a flat carriage, which rolls back and forth on wheels within the frame. The carriage is attached to one end of the reformer by a set of springs. Your body against the resistance of the springs is what makes the carriage move. One of the best things about the reformer is its versatility and efficiency. More than 100 exercises can be performed on the reformer lying down, sitting, standing, pulling straps, pushing the foot bar, upside down, sideways and in a multitude of other ways. Exercises, as always in Pilates, are modified to your fitness level. You’ll love how your body feels after a reformer session!
The Pilates Springboard
The Springboard is a 6-foot-high wall-mounted platform with easy-to-adjust arm & leg springs. Designed by Master Pilates Teacher Ellie Herman, Springboard exercises deliver a total body workout using spring-loaded resistance with Pilates core work as the foundation. Springboard workouts are offered privately or bring a friend for a duet class!
Pilates for Strong Bones
Pilates for Strong Bones (PSB) was created by Joyce combining the bone health and exercise science research of Dr. Mehrsheed Sinaki (Mayo Clinic) and Dr. Miriam Nelson (Tufts University – StrongWomen Program, see description under “Resources”), the University of Arizona’s Bone Estrogen Strength Training (BEST) Study (see description under “Resources”), and her Pilates education in safe exercises for individuals with low bone mass. A research- and Pilates-based exercise program, PSB provides a challenging and safe workout for individuals who have experienced bone loss (osteopenia or osteoporosis), those concerned about their bone health, or for anyone looking for a challenging full body workout.
Pilates for Strong Bones exercises will improve core and muscle strength, flexibility, balance and coordination by combining Pilates-based core strengthening with weight-bearing, strength training, flexibility and balance exercises using hand and ankle weights and additional exercise props. It is also an ideal workout for individuals seeking to improve their overall strength and muscle definition. The three primary fracture sites in postmenopausal women are the hip, wrist and the spine. PSB targets and strengthens these site-specific areas, the core and the entire body.
This program follows exercises protocols and guidelines established by the National Osteoporosis Foundation (NOF), the Pilates Method Alliance(PMA), and is safe for individuals with osteopenia and osteoporosis. If you have been given a diagnosis of osteoporosis by your health care provider, please obtain their written permission to take this class or to participate in private sessions.
Bone Building Springboard Workout
The Bone Building Springboard Workout on the Pilates Springboard is an invigorating, safe workout for individuals with osteopenia or osteoporosis with emphasis on spring resistance and provides all the benefits of core Pilates work.
When you provide resistance to muscles through exercise or force, your muscles get stronger and strain the bones that they are attached to. Your bones respond to that strain by remodeling — increasing bone mineral density and collagen flexibility. One goal of exercise and resistance training is to build stronger bones by involving as many muscles in the movement as possible. Compound exercises that involve the contraction of many muscles and the movement of multiple joints are more effective at increasing bone strength.This is what Pilates does. By involving multiple muscle groups and the contraction of many muscles, Pilates delivers an efficient means of exercise to strengthen your bones.
While it is important to strengthen bones throughout your body, the hip, spine and wrist are especially important to keep strong because they are common sites of bone fracture in individuals with bone loss. In the Springboard Bone Building Workout, an example of exercises that stimulate bone growth in the hip, spine and wrist include: the seated row, chest press, lat pull-down, spinal extension, overhead press, leg press, hip abduction and hip adduction. These and many more bone benefitting exercises make up the Springboard Bone Building Workout.
Springboard workouts are offered privately or bring a friend for a duet class!
Pilates with Props
Pilates with Props is a Pilates workout using a variety of props including the magic circle, foam roller, mini stability ball, and Theraband. These props add fun, challenge, and coordination skills to a Pilates mat workout. Props can make a Pilates exercise easier but can also advance an exercise to a whole new level. Core strengthening foundation with a full body emphasis is Pilates with Props.