ÿþ<html xmlns:v="urn:schemas-microsoft-com:vml" xmlns:o="urn:schemas-microsoft-com:office:office" xmlns:w="urn:schemas-microsoft-com:office:word" xmlns:m="http://schemas.microsoft.com/office/2004/12/omml" xmlns="http://www.w3.org/TR/REC-html40"> <head> <meta http-equiv=Content-Type content="text/html; charset=unicode"> <meta name=ProgId content=Word.Document> <meta name=Generator content="Microsoft Word 12"> <meta name=Originator content="Microsoft Word 12"> <link rel=File-List href="May_files/filelist.xml"> <link rel=Edit-Time-Data href="May_files/editdata.mso"> <!--[if !mso]> <style> v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} </style> <![endif]--> <title>Basi Pilates - January 2010</title> <!--[if gte mso 9]><xml> <o:DocumentProperties> <o:Author>Windows User</o:Author> <o:Template>NormalEmail.dotm</o:Template> <o:Revision>1</o:Revision> <o:TotalTime>4</o:TotalTime> <o:Created>2011-01-19T12:15:00Z</o:Created> <o:Pages>1</o:Pages> <o:Words>2599</o:Words> <o:Characters>14816</o:Characters> <o:Lines>123</o:Lines> <o:Paragraphs>34</o:Paragraphs> <o:CharactersWithSpaces>17381</o:CharactersWithSpaces> <o:Version>12.00</o:Version> </o:DocumentProperties> </xml><![endif]--> <link rel=themeData href="May_files/themedata.thmx"> <link rel=colorSchemeMapping href="May_files/colorschememapping.xml"> <!--[if gte mso 9]><xml> <w:WordDocument> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:DoNotExpandShiftReturn/> <w:BreakWrappedTables/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="&#45;-"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true" DefSemiHidden="true" DefQFormat="false" DefPriority="99" LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false" UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--> <style> <!-- /* Font Definitions */ @font-face {font-family:"Cambria Math"; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:1; mso-generic-font-family:roman; mso-font-format:other; mso-font-pitch:variable; mso-font-signature:0 0 0 0 0 0;} @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:roman; mso-font-pitch:variable; mso-font-signature:-1610611985 1073741899 0 0 159 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1610611985 1073750139 0 0 159 0;} @font-face {font-family:Tahoma; panose-1:2 11 6 4 3 5 4 4 2 4; mso-font-charset:0; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-520082689 -1073717157 41 0 66047 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin;} h2 {mso-style-priority:9; mso-style-unhide:no; mso-style-qformat:yes; mso-style-link:"Heading 2 Char"; mso-margin-top-alt:auto; margin-right:0in; mso-margin-bottom-alt:auto; margin-left:0in; line-height:16.5pt; mso-pagination:widow-orphan; mso-outline-level:2; font-size:13.5pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin; color:#EC1B33; letter-spacing:-.25pt; font-weight:bold;} h3 {mso-style-priority:9; mso-style-unhide:no; mso-style-qformat:yes; mso-style-link:"Heading 3 Char"; mso-margin-top-alt:auto; margin-right:0in; mso-margin-bottom-alt:auto; margin-left:0in; line-height:13.5pt; mso-pagination:widow-orphan; mso-outline-level:3; font-size:11.5pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin; color:#EC1B33; letter-spacing:-.25pt; font-weight:bold;} a:link, span.MsoHyperlink {mso-style-priority:99; color:#EC1B33; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {mso-style-noshow:yes; mso-style-priority:99; color:#EC1B33; text-decoration:underline; text-underline:single;} p {mso-style-priority:99; mso-margin-top-alt:auto; margin-right:0in; mso-margin-bottom-alt:auto; margin-left:0in; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin;} p.MsoAcetate, li.MsoAcetate, div.MsoAcetate {mso-style-noshow:yes; mso-style-priority:99; mso-style-link:"Balloon Text Char"; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:8.0pt; font-family:"Tahoma","sans-serif"; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin;} span.Heading2Char {mso-style-name:"Heading 2 Char"; mso-style-noshow:yes; mso-style-priority:9; mso-style-unhide:no; mso-style-locked:yes; mso-style-link:"Heading 2"; font-family:"Cambria","serif"; mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria; color:#4F81BD; font-weight:bold;} span.Heading3Char {mso-style-name:"Heading 3 Char"; mso-style-noshow:yes; mso-style-priority:9; mso-style-unhide:no; mso-style-locked:yes; mso-style-link:"Heading 3"; font-family:"Cambria","serif"; mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria; color:#4F81BD; font-weight:bold;} p.highlight, li.highlight, div.highlight {mso-style-name:highlight; mso-style-priority:99; mso-style-unhide:no; mso-margin-top-alt:auto; margin-right:0in; mso-margin-bottom-alt:auto; margin-left:0in; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman","serif"; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin; color:#EC1B33;} span.highlight1 {mso-style-name:highlight1; mso-style-unhide:no; color:#EC1B33;} span.EmailStyle22 {mso-style-type:personal; mso-style-noshow:yes; mso-style-unhide:no; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-hansi-font-family:Calibri; color:#1F497D;} span.BalloonTextChar {mso-style-name:"Balloon Text Char"; mso-style-noshow:yes; mso-style-priority:99; mso-style-unhide:no; mso-style-locked:yes; mso-style-link:"Balloon Text"; mso-ansi-font-size:8.0pt; mso-bidi-font-size:8.0pt; font-family:"Tahoma","sans-serif"; mso-ascii-font-family:Tahoma; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Tahoma; mso-bidi-font-family:Tahoma;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:10.0pt; mso-ansi-font-size:10.0pt; mso-bidi-font-size:10.0pt;} @page WordSection1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.WordSection1 {page:WordSection1;} --> </style> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman","serif";} </style> <![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="1026"/> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"/> </o:shapelayout></xml><![endif]--> </head> <body bgcolor="#EEEEEE" lang=EN-US link="#EC1B33" vlink="#EC1B33" style='tab-interval:.5in'> <div class=WordSection1> <table class=MsoNormalTable border=0 cellpadding=0 width="100%" style='width:100.0%;mso-cellspacing:1.5pt;mso-yfti-tbllook:1184;mso-padding-alt: 0in 0in 0in 0in'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;mso-yfti-lastrow:yes'> <td style='padding:0in 0in 0in 0in'> <div align=center> <table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width=600 style='width:6.25in;mso-cellspacing:0in;background:#CCCCCC;mso-yfti-tbllook: 1184;mso-padding-alt:0in 0in 0in 0in'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;height:7.5pt'> <td width=600 colspan=3 style='width:6.25in;padding:0in 0in 0in 0in; height:7.5pt'></td> </tr> <tr style='mso-yfti-irow:1'> <td width=10 style='width:7.5pt;padding:0in 0in 0in 0in'></td> <td width=580 style='width:435.0pt;padding:0in 0in 0in 0in;background-position-x:0%; background-position-y:0%;background-attachment:scroll'> <table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width=580 style='width:435.0pt;mso-cellspacing:0in;mso-yfti-tbllook:1184;mso-padding-alt: 0in 0in 0in 0in'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes'> <td colspan=3 style='background:white;padding:0in 0in 0in 0in'> <p class=MsoNormal align=center style='text-align:center;line-height: 12.0pt'><span style='font-size:8.5pt;font-family:"Arial","sans-serif"; color:#333333'><img border=0 width=190 height=90 id=Logo src="http://i1.createsend4.com/ei/r/56/695/097/163410/csimport/basi-logo_0.gif" name=Logo><o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:1;height:15.0pt'> <td colspan=3 style='background:#555555;padding:0in 7.5pt 0in 0in; height:15.0pt;background-position-x:0%;background-position-y:0%; background-attachment:scroll'> <p class=MsoNormal align=right style='text-align:right;line-height:12.0pt'><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:white'>Newsletter : May 2010<o:p></o:p></span></p> </td> </tr> <tr style='mso-yfti-irow:2;mso-yfti-lastrow:yes'> <td width=390 valign=top style='width:292.5pt;background:white; padding:7.5pt 7.5pt 7.5pt 7.5pt'> <h2><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Pilates and Boxing: <br> </span><span style='font-size:11.5pt;font-family:"Arial","sans-serif"; mso-fareast-font-family:"Times New Roman"'>Following in the footsteps of Joseph Pilates</span><span style='font-family:"Arial","sans-serif"; mso-fareast-font-family:"Times New Roman"'><o:p></o:p></span></h2> <p class=MsoNormal style='line-height:12.0pt'><span style='font-size: 8.5pt;font-family:"Arial","sans-serif";color:#333333'><img border=0 width=150 height=150 id="_x0000_i1026" src="http://i2.createsend4.com/ei/r/56/695/097/163410/csimport/pilates1_1.jpg" alt=pilates1 name=portrait><o:p></o:p></span></p> <p style='line-height:12.0pt'><span class=highlight1><span style='font-size:8.5pt;font-family:"Arial","sans-serif"'>Written by Ed Botha,</span></span><span style='font-size:8.5pt;font-family:"Arial","sans-serif"; color:#EC1B33'><br> <span class=highlight1>a BASI Instructor Trainer</span></span><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'><br> I have been fascinated with the martial arts ever since I was a young boy. I took my first martial arts lesson at the age of five, as many kids do, never imagining what an influence it would eventually have on my life. I can credit the martial arts for my self-discipline and my constant striving for better health and self. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>It wasn t until my early twenties that I discovered the  sweet science . Being an avid fight fan, I made the natural progression from complicated martial arts to the simple and effective art of boxing. Watching prize fighters at work and in training inspired me to increase my physical conditioning and sharpen my mind. Even the most popular martial artist of our generation, the late Bruce Lee, was inspired by the likes of Muhammed Ali. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>I was still in my twenties when I attended my first Pilates mat class. I thought it would be a great place to meet girls. Much to my surprise, the benefits of the training were immediate. I quickly became a Pilates devotee and I credit the method with much of my new-found flexibility and body control. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>I soon realised that I was already doing what I wanted to do for the rest of my life. It was my destiny that I follow in the path of Joseph Pilates himself and get involved in boxing training. After all, wasn t the method originally developed by Pilates to improve boxing? <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>I was involved in opening a successful Pilates studio in Camps Bay, Cape Town. Then a month ago, together with my wife Tamzyn (also a BASI Pilates graduate), I established my second commercial boxing club. The Armoury Boxing Club opened its doors on the April 6, 2010 and has been going strong from the start. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>We are a gym that focuses mainly on  white collar boxing. However, this past weekend we entered our first amateur boxing team into the provincial championship and took two silver medals and a gold (yours truly.) Not bad for a 31-year-old Pilates guy. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>I think Joe Pilates definitely had boxing in mind when he created  contrology . I am sure that his method will become even more prominent as cross training for boxers, with the likes of Olympic gold medallist and current Super Six favourite Andre Ward swearing that the Pilates method is the secret to his success as a boxer. <o:p></o:p></span></p> </td> <td width=10 style='width:7.5pt;background:white;padding:0in 0in 0in 0in'> <p class=MsoNormal style='line-height:12.0pt'><span style='font-size: 8.5pt;font-family:"Arial","sans-serif";color:#333333'>&nbsp;<o:p></o:p></span></p> </td> <td width=180 valign=top style='width:135.0pt;background:white; padding:7.5pt 7.5pt 7.5pt 7.5pt'> <p class=MsoNormal style='line-height:12.0pt'><span style='font-size: 8.5pt;font-family:"Arial","sans-serif";color:#333333'><o:p>&nbsp;</o:p></span></p> <table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 width=180 style='width:135.0pt;mso-cellspacing:0in;mso-yfti-tbllook: 1184;mso-padding-alt:0in 0in 0in 0in'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes'> <td style='background:#EC1B33;padding:3.75pt 3.75pt 3.75pt 3.75pt'> <p class=MsoNormal style='line-height:12.0pt'><b><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:white'>BASI COURSES <br> SOUTH AFRICA 2010<o:p></o:p></span></b></p> </td> </tr> <tr style='mso-yfti-irow:1;mso-yfti-lastrow:yes'> <td valign=top style='background:#EEEEEE;padding:7.5pt 7.5pt 7.5pt 7.5pt'> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'>DURBAN, Ballito </span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'><br> Mat &amp; Comprehensive Course Starts <strong><span style='font-family: "Arial","sans-serif"'>27 May 2010</span></strong> <o:p></o:p></span></p> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'>PRETORIA </span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'><br> Second Course <br> Starts <strong><span style='font-family:"Arial","sans-serif"'>23 July 2010</span></strong> <o:p></o:p></span></p> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'>JOHANNESBURG </span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'><br> Mat Course <br> Starts <strong><span style='font-family:"Arial","sans-serif"'>12 August 2010</span></strong> <o:p></o:p></span></p> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'>CAPE TOWN</span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'><br> Mat Course, 2010 <br> Starts <strong><span style='font-family:"Arial","sans-serif"'>11 November 2010</span></strong><o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Immediate Job Placement is guaranteed when successfully completed the BASI Pilates"! Comprehensive Course. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Should you be interested to <br> host a BASI Pilates"! Course<br> in your town, contact us at <a href="mailto:theo@pilatessa.co.za">theo@pilatessa.co.za</a> or <br> 012 460 9206<o:p></o:p></span></p> </td> </tr> </table> <p class=MsoNormal><span style='mso-fareast-font-family:"Times New Roman"'><o:p></o:p></span></p> </td> </tr> </table> <p class=MsoNormal style='line-height:12.0pt'><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333;display:none;mso-hide:all'><o:p>&nbsp;</o:p></span></p> <table class=MsoNormalTable border=0 cellpadding=0 width=580 style='width:435.0pt;mso-cellspacing:1.5pt;background:white;mso-yfti-tbllook: 1184;mso-padding-alt:0in 0in 0in 0in'> <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;mso-yfti-lastrow:yes'> <td style='padding:0in 7.5pt 0in 7.5pt'> <h2><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Teaching Tips 2: The use of language<o:p></o:p></span></h2> <p class=MsoNormal style='line-height:12.0pt'><span style='font-size: 8.5pt;font-family:"Arial","sans-serif";color:#333333'><img border=0 width=150 height=150 id="_x0000_i1027" src="http://i3.createsend4.com/ei/r/56/695/097/163410/csimport/pilates2_2.jpg" alt=Pilates2 name=portrait><o:p></o:p></span></p> <p style='line-height:12.0pt'><span class=highlight1><span style='font-size:8.5pt;font-family:"Arial","sans-serif"'>Written by Theo van der Riet</span></span><span style='font-size:8.5pt;font-family:"Arial","sans-serif"; color:#333333'><br> In the previous newsletter we looked at the instructor s use of voice and tone. The next concept goes hand-in-hand with that: the use of language. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>We all know that good cueing is a fundamental requirement of successful Pilates teaching. What we sometimes forget is that cueing demands not only technical knowledge but the ability to communicate, as well. Good cueing is cueing that elicits an enthusiastic and positive response from the client. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>I cringe every time I hear an instructor say  Don t or  No or any other instruction with a negative connotation. It always reminds me of an army officer commanding his troops. It could well be that the client will respond to such an instruction - Pilates practitioners typically want to do well - but not for long. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Negative cueing creates a feeling of failure in the client. And in most cases it s unnecessary. Clients rarely do exercises wrong; they simply need correction and more effective direction. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>In my experience, an instructor will get so much more out of a client by using positive cue words and words of encouragement. Positive cueing creates a positive and enthusiastic vibe in a class, sets the right tone and motivates people to do well. Your clients will begin to feel that they can actually do Pilates. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Here are some examples of common negative teaching cues, along with suggestions of how they can be phrased better. <o:p></o:p></span></p> <p style='line-height:12.0pt'><em><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'> Don t do it like that. Try using a phrase like  Good, now let s try it again; this time try to&  </span></em><i><span style='font-size:8.5pt;font-family:"Arial","sans-serif"; color:#333333'><br> <em><span style='font-family:"Arial","sans-serif"'> No, that is wrong. Try saying  Let s try doing it this way. </span></em><br> <em><span style='font-family:"Arial","sans-serif"'> Oh, my goodness, I don t think you ll ever be able to do this. Another option is  Yes, this is difficult, but it is a work in progress. We ll keep on practicing it ? </span></em><br> <em><span style='font-family:"Arial","sans-serif"'> No, no, no! Rather say  The last one looked better, let s try again. </span></em></span></i><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'><o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>On another note & Never use cues or phrases that have religious or political connotations. They could lead to very embarrassing situations. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>It s also good advice to steer away from slang, such as  boobs and  bum. Instructors need to be aware of the sensitivities of their clients and avoid offending them. We need to conduct ourselves professionally, and some words are just not professional in a studio environment. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Information overload is a common complaint from clients when starting Pilates classes. We, as instructors, want to give our clients the best we can offer, but there are times when that results in over-cueing. My advice is to prioritize your cues. Decide what is important for that particular client on that specific day and focus on that, rather than cueing everything. There will be time to focus on all aspects of the client s movement in subsequent classes. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Don t you feel good when someone compliments you? Yes, you do! Positively phrased cueing has the same effect. Teach with a positive attitude and select your words thoughtfully. You have the power to make people feel great. And remember that a sense of humor goes a long way. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Have fun teaching. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Theo vd Riet-Botha<o:p></o:p></span></p> <h2><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Understanding the Block System  Warm up<o:p></o:p></span></h2> <p class=MsoNormal style='line-height:12.0pt'><span style='font-size: 8.5pt;font-family:"Arial","sans-serif";color:#333333'><img border=0 width=150 height=150 id="_x0000_i1028" src="http://i4.createsend4.com/ei/r/56/695/097/163410/csimport/pilates3_3.jpg" alt=Pilates3 name=portrait><o:p></o:p></span></p> <p style='line-height:12.0pt'><span class=highlight1><span style='font-size:8.5pt;font-family:"Arial","sans-serif"'>Written by Theo vd Riet</span></span><span style='font-size:8.5pt;font-family:"Arial","sans-serif"; color:#333333'><br> Every successful exercise program has a beginning, a middle and an end. A warm-up prepares the body, both physically and mentally, for the class that is about to commence. Very often, the warm-up will set the tone and pace for the remainder of the class.<o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>The warm-up is also the ideal opportunity to get your client/s to focus and get into the  zone for their Pilates practice. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>The Warm-up Block in the Block System"! typically consists of a selection of mat exercises. It is traditional to begin a class with a roll down, giving both the participants and the instructor the opportunity to feel, see and sense tight areas, look at alignment and focus on correcting posture. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>This phase will also help the instructor determine what to focus on for the remainder of the class, by indicating which exercises will be right for the specific client. Of course, the instructor needs the experience to make the right choices from the vast selection of exercises available. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Let s look at the different warm-up sequences and understand why it is important to incorporate them in the warm-up block. <o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Basic Warm-up<o:p></o:p></span></h3> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>This sequence of exercises is introduced to beginner clients, until they are comfortable with the work. It will contribute to their understanding of key Pilates concepts, in addition to warming up the body. <o:p></o:p></span></p> <p style='line-height:12.0pt'><em><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'>1. Pelvic Curl (Spinal Articulation):</span></em><span style='font-size:8.5pt;font-family:"Arial","sans-serif"; color:#333333'> In my opinion, the ultimate warm-up exercise for the spine. Moving and articulating the spine through flexion/extension and waking up the inner core for functional movement.<br> <em><span style='font-family:"Arial","sans-serif"'>2. Spine Twist Supine (Spinal Rotation):</span></em> This is the first opportunity for the client to work on and feel spinal rotation. Great opportunity to cue the use of obliques. At the same time, this exercise stretches tight pectoral muscles.<br> <em><span style='font-family:"Arial","sans-serif"'>3. Chest Lift (Spinal Flexion &amp; Stabilization):</span></em> Now is your chance to work on and explain pelvic-lumbar stabilization. This exercise sets the stage for so many abdominal exercises to come, that its understanding is fundamental to the execution of supine abdominal exercises. This is also the first exercise in which the head is lifted from the floor. Good cueing and explanation are key to making this exercise a success.<br> <em><span style='font-family:"Arial","sans-serif"'>4. Chest Lift with Rotation (Spinal Flexion &amp; Stabilization):</span></em> This exercise is a continuation of the chest lift and demands even more pelvic-lumbar stabilization. This is often the most difficult exercise to teach in the warm-up sequence, but it is essential for correct recruitment of the obliques and disassociation of the upper and lower body.<br> <em><span style='font-family:"Arial","sans-serif"'>5. Leg Changes  Single and Double (Pelvic Lumbar Stabilization):</span></em> This exercise tests pelvic-lumber stabilization. It tells you all you need to know about the client s ability to stabilize and the understanding thereof. Often the challenge is not in movement, but in the stillness.<br> The Intermediate Warm-up is introduced to the client slowly, virtually one exercise at a time. Because every client is different, the actual pace of introduction will differ with each. Modifications and assists are often essential; it is up to the instructor to make an informed choice.<o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Intermediate Warm-up<o:p></o:p></span></h3> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>The intermediate sequence of warm-up exercises is a continuation of the basic warm-up, with added range and intensity. <o:p></o:p></span></p> <p style='line-height:12.0pt'><em><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#333333'>1. Roll-up:</span></em><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'> Because the roll-up is early in the session, the focus is on the  stretch of the spine and the activation of the abdominals. Wheeling the spine on and off the floor is wonderful as a warm-up, to get focused and to enhance the recruitment of the inner core.<br> <em><span style='font-family:"Arial","sans-serif"'>2. Spine Twist Supine</span></em>: As above<br> <em><span style='font-family:"Arial","sans-serif"'>3. Double Leg Stretch:</span></em> There are several variations of the double leg stretch in the warm-up sequence. The studio double leg stretch places less demand on the neck and is often introduced before the mat double leg stretch.<br> <em><span style='font-family:"Arial","sans-serif"'>4. Single Leg Stretch:</span></em> This exercise is a combination of chest lift and leg changes. Challenging pelvic lumbar stabilization on a deeper level with the added use of long levers.<br> <em><span style='font-family:"Arial","sans-serif"'>5. Criss Cross:</span></em> This exercise is a combination of chest lift with rotation and leg changes. Only once chest lift with rotation is established, is this exercise introduced. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Note that all the warm-up exercises can be modified to suit the needs of the individual. There may be times when an exercise is not appropriate, requiring that you, the instructor, either modify the exercise or use an assist. An example would be modifying the Spine Twist Supine by keeping the feet on the floor or resting the lower legs on a ball. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Time spent on the warm-up should not exceed 10 minutes. Keep the warm-up section of the class focused, controlled and effective. The warm-up block is essential in any class construction and the Block System uses it as the foundation for a well balanced class to follow. <o:p></o:p></span></p> <h2><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Upcoming Pilates Workshops<o:p></o:p></span></h2> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Pre &amp; Post Natal Movement Education  Yasmin Lambat<o:p></o:p></span></h3> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>15 May 2010 from 9:00 till 16:00 in Johannesburg at Pure Motion, R1200 <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>This comprehensive continuing education module looks at the benefits of exercise during and after pregnancy and pays particular attention to the latest pelvic floor research and questions whether Kegel type exercises are efficient enough for Pelvic floor conditioning. How to avoid over cueing Pelvic floor during pregnancy and how to develop a Dynamic core training programme for the Pelvic floor during and post partum. The module includes:<br> - Review of physiological and postural changes in Pregnancy <br> - Review and function of the pelvis and muscles of the pelvic floor, and how to train them efficiently during and after pregnancy <br> - Learn to create a safe and efficient exercise prescription on the mat and equipment (including exercise modification) <br> - Pre and post post natal contraindications (including pubic symphysis and diastasis) <br> - Consideration of the spine and how to improve postural awareness.<o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Pilates Movement and Performance Screening (MPS) <o:p></o:p></span></h3> <p class=highlight style='line-height:10%'><span style='font-size:8.5pt; line-height:10%;font-family:"Arial","sans-serif"'>Jacqueline Swart &amp; Theo vd Riet <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>27  29 May 2010 from 9:00 till 16:00 in Pretoria at Body Intellect. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>The Pilates (MPS) is a rigorous assessment system which identifies uncontrolled movement through the body with a series of specific tests. Adapted specifically for the Pilates environment, it reflects both contemporary scientific research and the Pilates tradition. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>With the result of these tests a Pilates teacher will be able to adapt their knowledge of Pilates principles and repertoire to retrain the faults that movement patterning identified. This will enable the teacher to deliver a programme of Pilates which is specific to each individual. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>The Pilates MPS can help you:<br> * direct and guide a specific selection of Pilates repertoire which will enhance your client's performance and retrain the faults the tests have identified<br> * provide a simple but effective movement and core stability assessment system<br> * identify weak links related to potential performance deficits<br> * highlight potential injury risk<br> * design tailored individual retraining program to enhance stability and performance deficiencies identified for sports people of all levels of ability<o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Cost: R3000 - once off payment (R1000 per day lunch, manual &amp; registration incl.) <br> R3450 - payment plan (Deposit R1035 and 6 installments of R402.50 pm) <o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>The Pilates Focus Series<o:p></o:p></span></h3> <p class=highlight style='line-height:12.0pt'><strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif"'>Workshop Description: </span></strong><span style='font-size:8.5pt;font-family: "Arial","sans-serif"'><o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>The Pilates Matrix Focus Series establish fundamental concepts for Pilates Instructors to understand and implement the theory learnt in Pilates Movement and Performance Screening (MPS) to the specific area e.g. lower back, pelvis, hip, lower leg, shoulder, arm, neck and upper back. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Each area will be presented over 2 days, which will give instructors 8 days of in depth training on how to approach, assess manage and compile a structured class for clients with weak links and uncontrolled movement patterns in these specific areas. The following concepts and principles will be studied in each area: <br> 1. Anatomy and Biomechanics <br> 2. Ideal Postural Positioning <br> 3. Identifying Movement Dysfunctions and uncontrolled movement <br> 4. Global Stabilizer Muscle Control <br> 5. Low Threshold retraining strategies <br> 6. High Threshold retraining strategies <br> 7. Pilates adaptation to control uncontrolled movement in the specific areas <br> 8. Indications, contra-indications and precautions of common dysfunctions encountered in the Pilates Studio <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>In order to continue with the Pilates Matrix Focus Series, it is essential to complete the 3 day Pilates Matrix Foundation course. <o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>For more info visit <a href="http://basisouthafrica.createsend4.com/t/r/l/nvuuk/trtlykhjd/r">www.pilatessa.co.za</a><o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>At Body Intellect<o:p></o:p></span></h3> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'><img border=0 width=180 height=49 id="_x0000_i1029" src="http://i5.createsend4.com/ei/r/56/695/097/163410/csimport/body-intellect_4.gif" alt="body Intellect" name=body><o:p></o:p></span></p> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Try our new equipment classes. It is great fun, challenging, cheaper and makes you huff and puff. <br> Booking essential!<br> 012 460 9206 or sms your instructor <o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>BASI Pilates"! Affiliated Studios<o:p></o:p></span></h3> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>Are you a BASI Pilates"! Graduate? If so, we would like to advertise your studio and/or services on <a href="http://basisouthafrica.createsend4.com/t/r/l/nvuuk/trtlykhjd/y">www.pilatessa.co.za</a>. This gives you the unique opportunity to have students do some of their required hours at your studio and have the opportunity to recruit instructors for your studio. Email <a href="mailto:theo@pilatessa.co.za">theo@pilatessa.co.za</a> with all relevant info to put your details on the website, e.g. name, studio name, city, suburb, year of certification, mat or comprehensive. This is absolutely <strong><span style='font-family:"Arial","sans-serif"'>FREE! </span></strong><o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>Advertising Opportunities<o:p></o:p></span></h3> <p style='line-height:12.0pt'><span style='font-size:8.5pt;font-family: "Arial","sans-serif";color:#333333'>We all are looking for equipment or instructors at some point. This monthly newsletter gives all Pilates instructors or studio owners the opportunity to advertise here for R80 a placement. This newsletter reach over 2500 Pilates enthusiast and chances are great that your requirements will be filled. Email <a href="mailto:theo@pilatessa.co.za">theo@pilatessa.co.za</a> with your wants and needs. <o:p></o:p></span></p> <h3><span style='font-family:"Arial","sans-serif";mso-fareast-font-family: "Times New Roman"'>The following studios are looking for BASI Instructors<o:p></o:p></span></h3> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#EC1B33'>Olinia Pilates Studio</span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'> (Bedfordview)<br> Contact Olga at 0836023308 <o:p></o:p></span></p> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#EC1B33'>Ultimate Pilates</span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'> (Featherbrooke Estate, Ruimsig)<br> Contact Madelein at 0829048352 <o:p></o:p></span></p> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#EC1B33'>Body Balance</span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'> (Moreleta Park)<br> Contact Cecile at 0723807224 <o:p></o:p></span></p> <p style='line-height:12.0pt'><strong><span style='font-size:8.5pt; font-family:"Arial","sans-serif";color:#EC1B33'>Live Pilates</span></strong><span style='font-size:8.5pt;font-family:"Arial","sans-serif";color:#333333'> (Garsfontein)<br> Contact Michelle at 0829470819 <o:p></o:p></span></p> </td> </tr> </table> <p class=MsoNormal><span style='mso-fareast-font-family:"Times New Roman"'><o:p></o:p></span></p> </td> <td width=10 style='width:7.5pt;padding:0in 0in 0in 0in'></td> </tr> <tr style='mso-yfti-irow:2;mso-yfti-lastrow:yes;height:7.5pt'> <td width=10 style='width:7.5pt;padding:0in 0in 0in 0in;height:7.5pt'></td> <td width=580 style='width:435.0pt;padding:0in 0in 0in 0in;height:7.5pt'></td> <td width=10 style='width:7.5pt;padding:0in 0in 0in 0in;height:7.5pt'></td> </tr> </table> </div> </td> </tr> </table> </div> </body> </html>