Complete Pilates Instructor Certification Program

Spring/Summer 2010

June – November

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Starts June 11th 2010

Classes held Friday Saturday and Sunday once a month for 6 months

Comprehensive Teacher Training course including Mat, Magic Circle, Spine Corrector, Wunda Chair Reformer, Cadillac, Ladder Barrel and Ped-i-Pul

Learn how to teach special populations, group classes & multi-level classes

Studies include anatomy, physiology, the history of Pilates & Pilates principles

Workbooks included in the tuition

500 hours of instruction, practice, observation and teaching

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After training with a protégé of Ron Fletcher, the man credited with popularizing Pilates in the 70s and 80s, and receiving her certification from Kathy Corey of West Coast Pilates, Armone ran three Pilates studios in San Diego before opening her own private studio in La Jolla. She received additional training at True Pilates (formerly Drago’s) gym in NYC, home of Romana Kryzanowska, the world-renowned protégé of Joseph Pilates.

Complete Pilates

Spring/Summer Certification Program

Full Certification on Mat, Spine Corrector, Magic Circle, Reformer, Cadillac, Wunda Chair, Ladder Barrel & Ped-i-pul

Dates:

June 11, 2pm-6pm

June 12, 8am-11am, 12pm-3pm

June 13, 8am-11am, 12pm-3pm

Modules 1-2

July 9, 2pm-6pm

July 10, 8am-11am, 12pm-3pm

July 11, 8am-11am, 12pm-3pm

Modules 3-4

August 6, 2pm-6pm

August 7, 8am-11am, 12pm-3pm

August 8, 8am-11am, 12pm-3pm

Modules 5-6

September 17, 2pm-6pm

September 18, 8am-11am, 12pm-3pm

September 19, 8am-11am, 12pm-3pm

Modules 7-8

October 29, 2pm-6pm

October 30, 8am-11am, 12pm-3pm

October 31, 8am-11am, 12pm-3pm

Modules 9-10

November 26, 2pm-6pm*

November 27, 8am-11am, 12pm-3pm*

November 28, 8am-11am, 12pm-3pm*

Modules 11-12 and Final Exam

*dates can be changed if schedule conflicts due to holiday

Total training hours 96

Total observation hours required prior to completion 200

Total practice hours required prior to completion 100

Total apprentice teaching hours required prior to completion 100

Fees:

Complete Certification $3200.00

50% ($1600.00) due on June 1^st , 2010

Final 50% ($1600.00) due on September 1^st, 2010

Certification Student Discount for classes

Inches Contest™: Our Take. It’s Over®

We started the “inches lost” contest back in April.  After rounding up the 30+ participants for final measurements there were two clear cut winners:

1) Cynthia R.

2) Jen B.

Congratulations to all who participated.  It was a lot of fun.  Your charts are always on file to get ready for this upcoming summer!

Oh yeah, Cynthia gets a free month of unlimited Pilates.

http://www.completepilates.com/
http://twitter.com/completepilates
http://www.facebook.com/pilates
http://tinyurl.com/cfp9z2

TOP 5 UPDATE: Inches Contest™ Still Awesome®

March 1st, we started the 8 week “inches lost” contest.  With the Arbor Day pressure looking us square in the face, it’s time to get serious.  We are down to only 2 weeks left till the final measure-in occurs.

Here is the current Top 5:

1) Liz S.

2) Jen B.

3) Linsey F.

4) Cynthia R.

5) Courtney D.

Oh yeah, and the winner gets a free month of unlimited Pilates.

http://www.completepilates.com/
http://twitter.com/completepilates
http://www.facebook.com/pilates
http://tinyurl.com/cfp9z2

Simple Steps to a Healthier Recipe

By Kim Mueller, MS, RD

Home style cooking always is a treat but traditional recipes often call for enough butter to plug up your arteries and sugar to have you bouncing off walls and headed into insulin resistance or a pre-diabetic state.  Fortunately, most recipes can undergo and ‘extreme makeover’ without affecting taste or flavor and at times even enhancing these attributes while making the meal or snack a more healthful one for you and your family.  So, start rewriting your own ‘healthy’ recipe book with the following techniques for building more nutritious recipes.

Maximize the recipe

Portion sizes have exploded in the past 20 years and this portion distortion has even reached recipe books with the same recipe yielding fewer servings than its former counterpart.  This is not good news for America’s expanding waistline as Barbara Rolls, a professor of biobehavioral health at Penn State University has discovered in studies showing significantly greater calorie intakes with exposure to more food. To combat portion distortion within recipe books, try adjusting the ‘yield’ size.  For example, if a recipe yields 10 cookies, you can spread out the cookie batter over 12 cookies instead to cut back on calories, fat, and sugar per cookie.

Be open to recipe modification

Barbara Rolls has found that cutting the calorie density of a meal, by substituting low-calorie cheese or mayonnaise for example, can have an even greater effect on the diet than just cutting portion size.  The two big calorie culprits include fat and sugar but the good news is that with most recipes, you can cut back on these two ingredients without losing the flavor. Apply the following general guidelines:

Fat

For baked goods, high fat ingredients such as butter, shortening, or oil can be reduced by 50% with the remaining 50% being replaced by an alternative that provides moisture and adds flavor such as applesauce, mashed banana, fruit juice, or commercially prepared fruit-based fat replacers.  Cream can often be partially or fully replaced in a recipe by using fat free half and half or reduced fat milk.  Sour cream can be replaced with a plain nonfat yogurt.  Eggs, whose yolk contains cholesterol and saturated fat, can be replaced by 2 egg whites or ¼ cup egg substitute.  A nonstick cooking spray, like Pam, can be used in replacement of oils and lard to grease baking dishes and pans, even stir fry dishes.

With meats, choose the bloodier (red) cuts of beef, trimming any visible fat.  Eliminate about 50% of the calories and virtually all the fat when trimming the skin off chicken or turkey and choosing the white meats.  Imitation bacon bits, Canadian bacon, or turkey bacon can be used to replace full-fat bacon.  Canned meats in spring water will yield less fat than those submerged in oil.  Choosing baking, broiling, grilling over frying can also save calories and fat!

Sugar:

Sugar plays a role in sweetening a dish but also enhances browning and tenderness of baked goods such as cake. Sugar content can be reduced by a 30-50% or a calorie-free sugar substitute such as sucralose (Splenda) can be supplemented into the recipe.  When cutting back on the sugar content, consider enhancing the flavor of the recipe by adding cinnamon, cloves, allspice, nutmeg, or vanilla and almond extract.  Honey and reduced calorie maple syrup, with whom are sweeter than table sugar, can cut back sugar content by 25% when preparing fruit desserts and pie fillings.  Lower-fat cocoa powder can be used with good results for brownie recipes.

Want more tips to help improve your fitness  performance? Kimberly Mueller, MS, RD, founder of Fuel Factor Nutrition, is a Registered Sports Dietitian and competitive endurance athlete who provides nutrition counseling and customized meal planning to active individuals worldwide.  More information on Kim’s services can be found at www.Fuel-Factor.com.  Kim can be reached at kim@Fuel-Factor.com .

Fuel Factor Nutritional Analysis & Needs Assessment

Does your nutrition measure up to your goals? Sometimes you’re eating too much, too little, or too late. What, when and why you are eating can really help you see faster results. Our Nutrition Analysis identifies what is working with your diet, and more importantly what is not.

In this customized program, you will learn how to calculate and consume the calories to meet your training and metabolic needs. This includes your own seven day meal plan with a high octane blend of carbs, fats, proteins and a detailed grocery list. Body fat will also be measured via seven-site skinfold as part of this full one hour session with Fuel Factor’s Registered Dietitian, Kim Mueller, MS, RD. www.fuel-factor.com

STAIRS FOREVER!!! . . . (stair contest ends effective immediately)

Complete Pilates Stair Challenge – Goal: Run 200 sets of stairs before February 28. At the end of the competition we have 11 Complete Pilates  clients that hit the 200 set goal!  Those 11 can tell you just how hard it is to run 200 in 28 days.

Our winners not only took the prize but achieved the impossible! Liz S. and Jessica W. lead the group clearing over 300 sets.  Liz S. was the first to reach the 200 goal and Jessica W. did an incredible 53 all on the last day to hit 361.  This is way beyond what anyone could have predicted. Both are receiving variety of amazing services from Armonia Skin Care (www.armoniaskincare.com).

People ran stairs with bare feet, people ran stairs with broken feet (Here’s to you Fiona!), and 11 hit the 200 goal! All of our participating clients and a little friendly competition made the Stair Challenge a blast!

All challengers that completed the 200 received great prizes from Armonia Skin Care (www.armoniaskincare.com), Ovation Cell Therapy (www.ovationhair.com), and PS Skincare (www.psskincareonline.com)

At Complete Pilates there are stairs.  They are hard.  We like to run them.  (in order of date completed)

1.  Liz S. – 313

2.  Jessica W. – 361

3.  Ana G. – 250

4.  Greg R. – 200

5.  Alexis B. – 200

6.  Cynthia R. – 201

7.  Allison S. – 220

8. Taryn G. – 201

9. Fiona B. – 201

10.  Katie Y. – 215

11.  Elizabeth A. – 201

March is Here. Spring Break Canceled. LET’S LOSE SOME INCHES!

At Complete Pilates we understand that once February ends summer creeps quickly around the corner with the Ghost of Christmas pounds still haunting you.

We decided that starting now (February 25th) we would have an “inches lost” contest. We also decided it must be HEALTHY.  Anyone doing the Master Cleanse, Cookie Diet, Egg per Leg, 5 Almond Angle (OK, made those last two up) will be disqualified. Advice from our Nutritionist Kim Mueller will be posted weekly.

So, here’s the skinny:

Your a member at Complete Pilates. In the studio you have a folder. In that folder is a chart. On that chart you put your waist, hips, thigh measurements. Instructors measure.

* 8 weeks starting NOW!

* Check in 3X – beginning, middle, ending May 1st.

* We will calculate percentage lost on the 3 total measurements.  Waist, Hip, Thigh.

*Winner receives extreme confidence boost looking fabulous oceanside this summer.  Oh, and a free month of Unlimited Pilates.

Lose It

Stairs Called . . . They Want Their 200 Back . . .

Complete Pilates Stair Challenge – Goal: Run 200 sets of stairs before February 28. At the end of the third week of competition we have an incredible development – Five (Yes FIVE!) Complete Pilates clients have hit the 200 set goal!

Pictured above is Liz, who was first to hit 200 first with Jessica, also above, following right behind her.

On the podium, Liz’s acceptance speech, “I started doing Pilates after my daughter was born three years ago. As a lifelong runner I had always kept in shape but after an injury I knew I had to try something else – and strengthening my core through Pilates was it. I considered myself pretty fit but quickly learned otherwise. I can’t believe how much stronger I’ve become in just one month and the difference I see in my running! 40 plus miles a week and injury free – I’m also leaner, stronger and looking great.”

Note: Liz lost 6 inches off her frame within 5 weeks of joining Complete Pilates.

For the rest of the challengers, you have one more week to hit 200 sets! If you’re new to Complete Pilates – start training for our next competition.

At Complete Pilates there are stairs.  They are hard.  We like to run them.

Here is the Top 10 as of February 21st:

1.  Liz S. – 230

2.  Jessica W. – 213

3.  Ana G. – 213

4. Greg R. – 200

5. Alexis B. – 200

6. Cynthia R. – 146

7.  Elizabeth A. – 140

8.  Allison S. – 129

9 . Taryn G. – 128

10 . Katie Y. – 125

Roses are Red, Stairs are Grayish Brown . . . . .

If Allison were in the stair running Olympics, she would have taken a few medals by now.  Allison became a Complete Pilates client two months ago and her consistent work outs have drastically changed her body and life. By adding Pilates into her routine, with no change in diet,  she has lost over 9.75 inches on her frame!  Yes, 9.75 in 5 weeks!  A chiropractor by day (www.chwbonline.com), Allison says “I often recommend Pilates to my patients. Strengthening your core is key to strengthening your back and body. For me Complete Pilates has been the ultimate mind and body transformation.”

At Complete Pilates there are stairs.  They are hard.  We like to run them.

Here is the Top 10 as of February 14th:

1. Liz S.  – 181

2. Ana G.  – 150

3. Alexis B. – 144

4. Greg R. – 140

5. Jessica W. – 124

6. Taryn G. -  101

7. Allison S. – 94

8. Elizabeth A.  – 87

9. Cynthia R. – 86

10. Jennifer B. – 60

11. Katie Y. – 60

*** Of Note:  New Client Kristen D. did 35 in one day.  Liz S. 42!

**** Sean F. still zero.