Pilates Reformer - YMCA of Greater Houston

CYPRESS CREEK FAMILY YMCAPILATES REFORMER PROGRAMWHAT IS PILATES (Pi - LAH - teez):Pilates is a unique system of stabilizing, strengthening and stretching exercises performed onspecialized pilates reformer equipment, was developed over 90 years ago by Joseph H. Pilates.The main focus of Pilates Fitness exercises is the core postural muscles, the center of the body,the “Powerhouse”. Pilates is an education in body awareness. Believing in and following the Pilatesmethod will change the way you look and feel!DO YOU NEED PILATES:Answer “Yes” to any of these questions and you need to try Pilates!Does today’s fast paced life play havoc on your physical health and happiness?Do you feel your body and your mind are on overload and often feel too stressed and too fatigued toexercise?Do you work out because you feel you “should”, not because it feels good or adds to your mentalstimulation?Are you bored with your current exercise program?Do you have aches and pains after you exercise?Do you feel stiff and bulky from lifting too much weight?Get rid of excuses, believe in yourself and take control of your life. Real strength begins in the mind.Pilates is for everyone regardless of your current strength, coordination or motivation.TRAINING BENEFITS OF PILATES:Improve overall muscle strength, flexibility, stability, balance, coordination and concentrationIncrease internal or core strength: abdominal and back strengthImprove joint mobility: helps with aches and painsImprove posture and alignment: stand up straightIncrease body awareness: movement becomes controlled and responsiveLengthen bulky musclesTHE REFORMER MOVEMENT: ABOUT THE ALLEGRO REFORMER CLASSESReformer classes are limited to 8 participants. Classes consist of 55 mins. of instruction. Prior tosigning up for Reformer classes, participants are required to attend one of the following:1. Attend a 4 week “Introduction to Pilates Reformer Clinic” Tues @ 6:45PM or Fri 10:45AM2. Sign up for a Private or Semi Private session.These opportunities allow you to become familiar with the concept of Pilates, movements on theReformer and how to set up your Reformer.T.R.A.C.: This class includes all equipment: Tower, Reformer, Arc and Chair.AOA PILATES REFORMER: We offer a 3 week basic clinic that is geared for our Active OlderAdults and includes instruction on the reformer that will help improve your strength, balance, flexibilityand range of motion, as well as boost your energy. Monthly clinics available.AOA Intermediate Clinic are for those ready to move on and continue their Pilates Training.D. BRADLEY MCWILLIAMS YMCA AT CYPRESS CREEK19915 SH 249 Houston, TX 77070P 281.469.1481 F 281.469.3809 ymcahouston.org/cypress-creek/

FREQUENTLY ASKED QUESTIONS:Why should I practice the Pilates Method? The method of exercise offers a non-stress approach tobetter posture and stronger, leaner muscles. It compliments cardio respiratory (aerobic) exercises andcan be used to help you recover after injury.What kind of benefits can I expect from practicing Pilates? The low-impact technique isdesigned to improve posture and lengthen and strengthen muscles without adding bulk. An emphasison breathing leaves you feeling revitalized, not exhausted.How often should I practice the Pilates Method? For optimal effectiveness, it is recommended aminimum of two times per week, especially if not participating in any other forms of exercise.What is an Allegro Reformer? A Reformer is the most popular piece of Pilates equipment. It is anexercise machine with a sliding carriage with footbars, jump boards and leg and arm pulleys. Springsattach to the carriage, which allow you to change the tension or intensity of an exercise. It allows theexerciser to work on different parts of the body while being supported by the machine.Can I cross-train with Pilates? Pilates is ideal for cross-training purposes as it will help create abetter understanding of posture and how it relates to all forms of exercise. In addition, it will help tocorrect postural faults that can develop through repetitive forms of exercise.Can I lose weight with Pilates? It is suggested that you undertake nutritional advice from aregistered dietician prior to commencing Pilates. At its advanced level, Pilates does provide anaerobic/cardio respiratory workout to help you lose weight.Can I use Pilates for general fitness training? Yes, because when Pilates is practiced on a regularbasis, it encompasses all aspects of fitness, such as strength, flexibility, coordination, cardiovascular,motor skills and relaxation.Does the Pilates fitness program help to reduce the hips and thighs? Yes. It helps with the restof the body as well. Like most well rounded fitness programs should be, it is designed to work the bodyas a whole. You will in return, see benefits in the hips and thighs.I am 50 years of age, do you think the Pilates program will be too strenuous for me? No!Pilates caters to everyone from beginners to advanced conditioning and is suitable for all age groups.As with any exercise program, start on the beginner levels, progress slowly and listen to your body.Like all exercise programs, it won’t happen overnight, but results will happen.How different is Pilates from Yoga? Although similar to yoga exercises, Pilates requires you to set aposture and then challenge the torso by moving the limbs. Yoga will move from one static position toanother with no repetitions.Does Pilates concentrate on breathing? All Pilates exercises are taught with a breathing sequence,but it isn’t the main emphasis of the technique.Does Pilates help you become more flexible? Yes! Pilates will strengthen and stretch your body,at the same time, slowly building up a range of movement as you become more advanced.D. BRADLEY MCWILLIAMS YMCA AT CYPRESS CREEK19915 SH 249 Houston, TX 77070P 281.469.1481 F 281.469.3809 ymcahouston.org/cypress-creek/

MEET YOUR PILATES INSTRUCTORSOur instructors have gone through extensive training to become Certified Pilates Instructors. Pleasetake a moment to learn more about your instructor. Each one brings with them years of experiencefrom a variety of backgrounds.OUR PILATES TEAMThe following instructors are currently on staff and are Powerhouse Pilates, Balance Body Pilates and/orSTOTT certified Mat and Reformer instructors as well as accomplished fitness industry professionals.Joy BrownWendy DainsSusan DenningSonya FerriesLinda FehrmannHoward KesselKim WalkerCertified Pilates Mat, Reformer and Group Exercise Inst.Certified Pilates Reformer and Personal TrainerCertified Pilates Reformer and Group Exercise Inst.Certified Personal Trainer, Pilates Mat, Reformer and Group Exercise Inst.Certified Pilates Mat & Reformer Inst.Certified Pilates Mat & Reformer Inst.Certified Pilates Mat, Reformer & Group Exercise Inst.FEES: Pilates Classes are for Facility Members ONLY (shaded classes require a fee)# of Sessions Group Class (8 people) Private Session Semi Private (2)1 $20 $50 $65 ($32.50 each)5 $75 $225 $250 ($125 each)10 $125 $400 $450 ($225 each)MIND / BODY EXERCISE SCHEDULE (all classes held in the Mind/Body Group Exercise room unless noted)MON TUES WED THURS FRI SAT SUNPower Yoga9:10-10:15 amMat Science6:00-7:00 amYoga 16:00-7:10 amCXWORX & Stretch6:00-7:00 am, Rm AYoga 112:05-1:15PAOA PilatesIntermediateReformer Clinic10-11 amAOA PilatesStrength & Balance9:10-9:55 amGym 3Beginner Mat Pilates9:00-10:00 amAOA PilatesStrength & Balance9:10-9:55 amGym 3YOGA 18:45-10:00 amMat Pilates9:00-9:55 amCXWORK1:10-1:40PRM AReformer(all equipment)9-10 am private stuReformer 210:20-11:20 amReformer 1-29:10-10:10 amAOA PilatesInter Reformer Clinic10-11 amReformer 1-29:10-10:10 amSenior Tai Chi10:00-10:40 amCXWORX®9:15-9:45 amRm AAdv. Yoga1:15-2:25pmAOA PilatesInter ReformerClinic 11 am-12 pmMat Science10:30-11:30 amAOA PilatesInter Reformer Clinic11 am-12 pmMat Science10:30-11:30 amPilates Intro. ClinicMonthly 10:45 amKids Yoga10:00-10:40 amCheck for datesAOA Yoga-Stretch11:30 am-12:15 pmAOA Pilates BasicReformer Clinic11 am-12 pmPower Yoga10:15-11:15 amYoga 210:15-11:30 amRm BPilates Stretch11:00-11:30 amRm BNIA10:45-11:45 amRm BNIA5:30-6:30 pm,Rm BPilates Stretch11:15-11:45 amRm CMat Science11:45 am-12:45 pmAOA Pilates BasicReformer Clinic11 am-12 pmAOA Yoga-Stretch11:30 am-12:15 pmRm AYOGA 110:45-11:55 amMat Science5:25-6:25 pmYoga 111:45AM-1:00 pmCXWORX®12:30-1:00 pmMat Science11:45 am-12:45 pmReformer 1-26:30-7:25 pmCXWORX®5:10-5:45 pm, Rm AYoga 1-21:00-2:15 pmPower Mat5:30-6:25 pmNIA5:30-6:25 pm Rm AYoga 1-27:30-8:30 pmYoga 25:30-6:40 pmMat Pilates5:25-6:25 pmFit for Two-Prenatal6:30-7:25 pmYoga 1-25:45-7:00 pmTai Chi7:30-8:30 pmPilates Intro. ClinicMonthly 6:45 pmReformer 16:30-7:25 pmYoga 1-27:30-8:30 pm

GROUP CLASS POLICIESRegistration and Payment Register and pay for your sessions at the Welcome Center. There will beno refunds for class sessions not used within 6 months of purchase date. All Sessions will expire 6months from date of purchase.Class File Cards When you sign up for multiple group classes (5 & 10 sessions), you will receive a filecard for the number of sessions purchased. You will present the card and your receipt of purchase to theinstructor at your first class session. The card will then be placed in our Pilates file box and the instructorwill mark your card each time you take class. When your card is full, you must purchase a new file cardbefore taking the next class. Single class sessions will show a receipt of purchase only.Class Reservations Reservations for classes are on a first come basis. You may sign-up for classes onthe 15th of the month for the following month. Only those that purchased sessions are permitted tosign-up. Absolutely NO phone reservations. The Cypress Creek Family YMCA reserves the right to cancelany class with 3 or less participants. Space is limited to the first 8 people who sign up for each class.Cancellation Policy If you sign-up for a class and you must cancel, please call the Welcome Centerwithin 24 hours of the class or you will be charged for the class and your file card will be marked for thatsession.Waiting List You may put your name on the waiting list for any class. If there is a cancellation, theYMCA will call the next person on the list. You may also show up for a class with the chance of getting inif the class is not full.PRIVATE & SEMI-PRIVATE CLASS POLICIESRegistration & Payment Register and pay for your sessions at the Welcome Center. There will norefunds for sessions not used within 6 months of purchase date.Private/Semi Private Instruction A certified Pilates instructor will call you within 3-5 business days toset up your appointment. If you have an instructor preference, please indicate their name on theregistration form when you sign-up.Cancellation Policy You must cancel your session directly with your instructor within 24 hours or youwill be charged for the session.Private Pilates Studio Privates & Semi-Private sessions for Reformer, Tower, Arc, and EXO Chair takeplace in our private Pilates studio and can be done at various times to meet your needs.CLASS GUIDELINESClass check-in begins 5 minutes prior to the start of class.Don’t be late. Instructors will give a 5-minute grace period for those pre-registered. If you are not in theroom at that time, you will FORFEIT your Reformer to the first stand-by member waiting for class. Outof respect for the other class participants, be courteous and be on time.Please clean your hands and feet before class. Bring a towel and water bottle.Participants should wear comfortable clothing. Avoid bulky, baggy clothing and jewelry. Any zipper andbutton-free fitness pants will do as well as biker shorts under fitness shorts. No shoes or socks are wornduring class.After your session, please wipe down your Reformer with a towel and clean with our special disinfectinggym wipes.You are responsible for getting your own equipment and returning it after your class or session.If you are new to Pilates, please inform the instructor that this is your first regular class training sessionso you may receive assistance with your initial settings on the machine.Exercise SMART. Establish core strength, concentration and control before attempting more challengingexercises. Work at your own pace. Enjoy and learn. Remember, success is measured from within.For your safety, the Pilates Allegro equipment may only be used during official class or trainingtimes and only under the direct supervision of a Pilates Certified YMCA Instructor. Disciplinary action willbe taken if any member violates any of the YMCA guidelines.For more information on Pilates mat and reformer classes and/or privates please call Karen Behrendat 281-517-3734 or email karenb@ymchouston.orgD. BRADLEY MCWILLIAMS YMCA AT CYPRESS CREEK19915 SH 249 Houston, TX 77070P 281.469.1481 F 281.469.3809 ymcahouston.org/cypress-creek/