Creating balance in the body
through strength, flexibility and awareness
The “Pilates method” is a system of movement and therapeutic exercise developed by German born athlete and physical therapy pioneer, Joseph H. Pilates. It is an exercise system which is focused on improving flexibility, strength and body awareness by toning muscles as well as balancing muscular force at the joint level. In addition it promotes new neuromuscular patterns, precise coordination, concentration, balance and has been said to reduce and in some cases, alleviate chronic pain. The method is a series of controlled movements performed on specially designed spring-resistant exercise apparatus or on mats with emphasis in developing core muscle strength and spinal alignment. Modification is the key to Pilates exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe and challenging for a person at any level.
The 6 essential Pilates principles are : Concentration, Control, Centering, Flow/Efficiency of Movement, Precision and Breathing. These principle are incorporated into every workout and yields significant results in a shorter time than one would ever imagine. Performance Fit Pilates is dedicated to providing high-quality contemporary training in the work of Joseph H. Pilates.
The individual is always in the foreground. We customize Pilates to our clients and their needs. For this reason, no one is excluded. A top athlete benefits equally from Pilates as someone who is undergoing rehabilitation or the person who is just having fun when exercising. Physical well-being, freedom and efficiency of movement, balance, improved body awareness and energy can all be attributed to Pilates. One has to experience it to believe it. Be your best you!
The Pilates Mat Exercises are the foundation of Joseph Pilates work. Although the mat work requires no special apparatus, in this class we will be using the floor mats, the pilates circle, thera-bands, exercise balls, and/or weights as we train the whole body. The exercises are adaptable to every degree of difficulty from fundamental through advanced. Through the structure of Joseph Pilates mat exercises we create a creative and powerful approach to body wellness.
Pilates 1 classes are designed for anyone new to Pilates including those that are recovering from injuries, people with an age where bone density is decreasing and/or joints are frail. We will focus on the deep core muscles (transverse abdominals and multifidi) instead of the surface muscles. We develop the mind-body connection and become aware of physical imbalances or weaknesses in your body and postural habits. The classes will teach the basics of the Pilates method in a series of simple but challenging exercises as we build strength and proper alignment.
Pilates 2 is for people who have absorbed the basics of pilates, usually in the first 10 to 20 lessons or for people with a good initial fitness level and body awareness. In Pilates 2 you have a good understanding of how to initiate each movement. Your core and back muscles are noticeably stronger and you have the awareness of your alignment and posture in your daily life. The rhythm of the class is faster and the flow of the exercises more continuous. New movement patterns are introduced and the coordination of the exercises a bit more complicated.
Pilates 3 is for Athletes, Dancers, Acrobats, long term Pilates practitioners and aspiring Pilates Teachers. You should be healthy, limber, muscular with strong bones. This class is an excellent challenge for the core muscles and overall strength and stamina. There is a deep body-mind connection and focus that keeps you involved and learning in your own body through the diverse and exciting full Pilates Mat repertoire. The body and breath are synchronized and brings about not only a wonderful experience, but a beautiful, strong and lean body and great posture.
Pilates for Men
“but Pilates is for Ladies…” Actually Pilates was designed by a man for men. Joseph Pilates, professional boxer and weightlifter, developed his method as a way to build strength, flexibility, mental focus and control of the body. Now everyone from hobby athletes, professional athletes to those whom are new to sports can enjoy the benefits.
So, why should you do it? This class will be focusing on core strength, flexibility, balance, uniform muscle development and efficient movement patterns. Instead of just powering through your workout Christian helps to find the strength, length, and elasticity in your muscles.
Pre and Post Natal Pilates
This class is appropriate for women at all stages of pregnancy. Exercise during pregnancy has been proven to reduce discomfort, maintain mobility and strength, and ease the challenges of labor and recovery. We will be using light hand weights, balls, yoga belts and exercise bands as we utilize the best of Pilates and yoga techniques in pregnancy specific exercises.
We will focus on strengthening your pelvic floor, abdominals and deep postural muscles. This will help you regain your energy and pre-pregnancy fitness levels. Emphasis is placed on proper posture, overall strength and body-mind centering. The class should leave you refreshed, recharged and rejuvenated. The class is safe and suitable for both Pre and Post Natal.
Pilates for MS
Although scientists and doctors have not yet found a cure for Multiple Sclerosis, research indicates that a regular Pilates practice can help manage many of its symptoms such as foot-drop, posture, balance, bladder, fatigue and memory. Pilates is low impact and is suitable for all levels of mobility.
Practitioners say regular Pilates practice can help improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.
A typical class structure will start with seated exercises, standing exercises at the barre and floor based exercises for those that can get down to the mats. We will work with a variety of equipment that provides support, challenge and resistance. Elements of pilates, yoga and dance are woven together for a class that focuses on mindful movement.
Expect a community of camaraderie, laughter, fun and of course hard work.
As my mom has lived with MS for over 20 years, I am familiar with and have compassion for its many symptoms. I am the first in Germany to be awarded an advanced pilates certificate in Pilates for
Neurological Conditions with specialization in MS, Parkinsons and Stroke.
Further Questions? We are always here to help.
Pilates Dance Conditioning
Pilates Dance Conditioning is a class focusing on building strength, flexibility and coordination for dance technique and injury prevention using the Pilates method and Progressing Ballet Technique. This class is open to everyone who loves dance. You may even meet a few of the Staatstheater Nürnberg Ballet members in the class!
The Reformer and Vertical Frame
The Reformer and Vertical Frame are versatile and popular pieces of Pilates equipment loved by all Pilates fans. The movements performed on the Reformer range from fundamental through extremely advanced. Movements can be performed in never ending variations in every conceivable position and for almost every possible purpose. Many of the exercises are in a non-weight bearing supine position, making it possible for people of all abilities and fitness levels to achieve muscle balance. It is an excellent way to achieve functional fitness. The reformer is also helpful for athletes after injuries as they retrain to go back into their sport or as a cross-training during active careers. On the Vertical Frame we can continue challenging the muscles in seated, standing and lying positions providing versatility and compatibility for any body size and ability.
The Split Pedal Stability Chairs
The Split Pedal Stability Chairs are a great addition to our studio. As Stott Pilates Method explains “The Split-Pedal Stability Chair™ (with handles) is a multi-functional Pilates machine that can be adjusted to train most muscle groups. This sturdy piece of equipment helps the exerciser achieve upper- and lower-body strength and conditioning, enhance stability and improve body control. Ideal for rehab clients or those who need to stay in a seated or upright position, helping re-balance muscles while providing a full-body workout. It also facilitates high-performance exercises for athletes and fitness enthusiasts.”
Spine Corrector, Arc Barrels, Magic Circles, Jump Boards, Stability Cushions, Spiky Domes, Pilates Balls…
These adaptable apparatus can enhance any workout by either making it more intense or lighter. The various equipment enhances mental focus, concentration and muscle recruitment. With hundreds of modifications possible, let us keep your trainings exciting!
Pilates Equipment classes are available as a Solo, Duet or Trios.
Note to all Aspiring Teachers
Are you interested in becoming a Pilates Teacher?
Independently learn and prepare for the PMA test, through mat classes, private lessens and small group classes. This rewarding and inspiring career choice can be either be part time or full time. We maintain a high standard of excellence at Performance Fit Pilates. All of our classes meet the requirements of the Pilates Method Alliance (PMA is the largest international pilates accrediting institution.) We focus on anatomy, traditional exercises as well as contemporary modifications for every body and ability.
We believe that a comprehensive pilates teacher must be able to work with all types of clients and abilities. Our class repertoire will prepare you for the PMA exam. The PMA requires a minimum of 450 hours of practice in all levels of pilates matwork and pilates equipment classes. Let us mentor you as you prepare for this wonderful career. We invite you to not only take classes but do your observation hours though our wide class offerings as you learn how to work with all types of clients, including pre and post natal, various professional sports and high level athletes, dancers, young people, children, post rehab, neurological conditions including MS, Stroke and Parkinsons, and clients of an advanced age. It is also possible to do your self study, apprenticeship hours or assistant hours here at Performance Fit Pilates Pilates. In the past we have mentored people preparing for their Stott Pilates, BASI Pilates or Polestar exams as well. Pilates is truly a movement method made for everyone. With mentoring and preparation in form from group mat classes, individual training, small group training, and observation hours, feel prepared to master your exam.
Areas of focus:
Pedagogy (theory and practice of teaching methodologies)
Anatomy for Pilates
Program Design/Class Structure
Our unique perspective from our dance education and degrees opens the doors to a comprehensive look at pilates/yoga/dance as mindful movement methods.
Please contact us if you have further questions.