Heading in to the New Year, RedBird founder and director, Lee Vallely shares her three resolutions for the studio and herself:

Deepen my meditation practice- Last year I decided I was going to commit to a daily meditation practice and attended a 6 week workshop at the beginning of 2011 to get me started.  With all the hectic business of growing RedBird Pilates and wearing so many hats as many small business owners do, I needed something that took me out of myself and connected me to life in a more spiritually focused way.  I made the commitment that I would “sit” every day for the entire year and I would not judge my “progress”. I immersed myself in the simplicity of the daily intention and trusted that at the end of this year, I would know if this type of endeavor would fulfill me.  (My teachers taught us that it isn’t during the daily sit where the benefits are mostly received, but in the overall tapestry of our daily round.)  I’m deeply gratified to say that this has definitely been true for me.  This year my resolve is to deepen my practice and attend at least one spiritually focused retreat where I can continue to “plug in” to a much higher source than the spin of my mind. 

Laugh more – Is another intention for 2012.  I receive great joy and satisfaction from my work, but even work this rewarding takes its toll.  For me, laughter releases heaviness, doubt and fear.  I’ve never been one to “have fun” as a matter of routine.  It is the workaholic in me and the culture of my family.  But laughter….now that is something I can create with ease and simplicity.  A couple of good friends, a nice bottle of wine, a few stories…we are on our way.  The true joys of life, laughter being one of them, are usually right within our reach.

Travel to New York at least 3 times this year for study and visits with my son- My son…I can’t express in words how proud I am of him and how he inspires me.  He moved to New York last December to pursue his passion in songwriting and music.  (Did I mention hard work and drive is a defining trademark of my family culture).  He has taken no prisoners and at the end of his first year in the Big Apple, he is preparing to record his 2nd demo CD and his first video.  He is traveling to Nashville in January to sing in a local music festival and was accepted to perform at The Bitter End; a prestigious Greenwich Village club that hosts new talent.  All on his own.  I want more time with my son this year as he explores his goals and I want to absorb more energy and learning from my mentors to share with all of you.  Energy in…energy out.

Back to that laughter theme, among others.  We are all so busy, and I fall prey to the illusion of the “importance” of busyness.  This year, in addition to my commitment to our business and all our wonderful clients, I am fully committing to being present; to showing up in the lives of those that I love.  I’m not taking for granted that there will be another day.  I’m going to show love, share it, and hopefully, live it. 

2011 has been a wonderful year of growth that brought many new friends to our community. We are so lucky to have shared this year with all of you. As we reflect over the year, here are just a few of the highlights that stood out for us:

Moving to our new studio! "WOW!!!  I’m not gonna lie.  This was a BIG DEAL.  Moving twice in two years took a tremendous amount of energy (not to mention faith).  We have grown from space to space as our community grew.  I let our growth drive our changes.  Then our current studio presented itself about six months before we were truly ready…. I knew, and could see, the vision amidst the dinginess of how it looked at the time.  We are home. RedBird is home. Leaps of Faith are powerful." - Lee

Our teaching family is growing.  "Our goals and intentions are to offer the BEST programs taught by the BEST, most well-trained teachers in Austin.  We are on our way.  We’ve added three new talented teachers to our team in recent months.  Stephanie joined us in May, and Kaitlyn and Sarah have joined our team in the fall.  All three are well-educated, multi-talented young women with much to offer. You’ll be seeing more of them!" - Lee

Jimma Lou! "My favorite highlight of 2011 has to be the addition of our newest team member – Jimma Lou the RedBird mascot! The addition of Jimma to my life has been such a blessing. Everyday she allows me to get outside of myself and reminds me to have fun in life! Though she isn’t ready quite yet to be the studio dog, she is training very hard to be a good representative of RedBird Pilates and Fitness. We are working with Training by Tara, which has been a wonderful experience. Their coaching continues to teach how to better direct my energy, be firm but positive and toset important boundaries (something I am constantly struggling with in all areas of me life!) We are also running and practicing doggy push-ups everyday! Jimma knows she has to look good if she is going to represent RedBird! Her New Year’s resolution for 2012 is to continue her training and workouts in order assume her role as fulltime mascot and studio pup!" - Elisabeth

_Family Membership Growth - "As our community has grown this year, one of my favorite things has been to watch families share in the RedBird experience together. My mom has been coming to Lee’s Pilates classes and taking personal training sessions with me since before RedBird was RedBird. It has been a great joy for me to share the gift of health and fitness with her and to watch her transform over the years. It still blows me away when I see her doing her push-ups with such precision and perfect form. We have come a long way together!

Now we now have four mother-daughter duets in our studio, plus multiple husband and wife teams that train together. I love that! It has meant so much for me to share this experience with my mother, and it fills me with joy to see other families do the same. I’m proud that our studio and our programs are something people want to share with their loved ones, and I hope that in the new year RedBird Pilates and Fitness can continue to help more families grow strong and healthy together." - Elisabeth

Cardio Dance Program -  "As a dancer and lifelong student of movement, I am so proud to launch our cardio dance class.  Elisabeth and I have put endless hours into the choreography and musical selection.  This has been a creatively challenging project; not to mention physically challenging.  We choreograph the movements to each song.  This requires a lot more focus and memory work for those who participate (and us I might add).  Read our article about brain function and dance…then come dance with us!" - Lee

Client Transformations - "This year I have really seen this work transform a number of our clients and I feel so honored and proud to be a part of that. Recently we did a photo shoot to show the variety of classes we now offer at the studio. Many of our clients came to participate, and as we were taking the pictures I couldn't help but be in awe of how everyone's form and bodies looked. All that consistency, hard work and dedication has truly paid of. The results are amazing. Whether through clients like Patti and Virginia, who have totally changed the shape of their bodies to become long, lean AND super strong, or others like Chula, who won first place in her age division in Run for the Water this year, it is so rewarding to bare witness to growth and transformation. Thank you all for being so committed to your practice and to RedBird!" - Elisabeth

 RedBird Pilates and Fitness Client Spotlight: Patti La Guire
One of our favorite parts of our work at Redbird Pilates and Fitness is seeing our clients’ bodies – and often lives – transform before our eyes. Whether it’s the cut of a strengthened tricep, a broader smile, or an improved time in the Austin Marathon, our inspiration comes from working with people who are going for their goals…and having fun while they do it.

One challenge we all face (even instructors!) is how to maintain our routines – how to consistently work on our fitness, challenge ourselves and keep showing up. We started training with Patti LaGuire last year and have been amazed at how hard she works, how far she’s come and what a pleasure it’s been to be part of her personal transformation. Of course it’s interesting to us to hear how our fitness programs fit into our clients’ lives, but we also want all of our clients to benefit from each others’ ideas. We asked Patti a few questions about her experiences with Redbird Pilates and Fitness to share on our blog.

When did you start Pilates with RedBird?  What inspired you to join?

I started out doing personal training with Elisabeth once a week along with a friend in December 2010. A few months later, I started attending some mat classes to add on to the training. Lee and Elizabeth made me feel comfortable enough to keep adding to my routine. I didn’t feel like I was being judged like other places made me feel.

Before moving to Austin I was more active. In the eight years that I have lived here, I’ve put on more weight than I would like to admit. When RedBird Pilates moved into the same building I work in, I thought that it would be a great opportunity to get back to my old self.

What results have you seen from your work with RedBird?

I have found a big difference in my range of flexibility, the shape of my body, and my posture. Since I have started Pilates with RedBird I have found my clothes feel a lot looser which makes me feel a lot better. I still have a long way to go, but as I continue with RedBird I know I will see even more great results.

How has Pilates impacted other areas of your life?

I get to go shopping more since my clothes are a bit baggy for my liking now.

I find myself practicing certain moves at home in order to improve my form and be better in my sessions. It makes me think of other goals outside of Pilates and how I have to continue to work towards them and get better with practice.

I try to eat healthier and try to eat out less often.

How do you find the motivation to stay so consistent in your practice? What do you do on days when you don't want to come?
Pilates gives me energy after a long day at work. I find myself looking forward to the personal training and classes because I know I will feel good afterwards. I have a goal set for myself, so going to Pilates keeps me in line to reach that goal. I try to stretch and keep working on some of the exercises that give me trouble.

What are your main fitness and health goals currently and how have they progressed since you started with RedBird?
I want to continue to tone, lose weight and have added flexibility. I would like to continue using Pilates as a motivator to become healthier in my everyday life.

Anything else you would like to add?
Thank you Lee and Elisabeth for taking me on as a client!

  - Patti LaGuire

For those of you who don’t know, RedBird Pilates & Fitness in Austin, Texas now offers cardio-dance! We love the program – and if we do say so ourselves, we think it is one of the most unique, authentic and fun dance programs in Austin. We want all you RedBirds to come give it a try. Cardio-dance is a great way to get cardiovascular exercise, work your muscles in various angles and motions and have a great time doing it. And as it turns out, cardio-dance is not only good for the body, it's also good for the brain!


We Were Made To Dance
Music and dance have a powerful effect on the brain, according to many studies. Our brains have a built in function that essentially turns on automatically when the first few notes of a song start to play.  As the beat of a song continues, our brains pick up on that rhythm, as well as the melody of the tune…and before long, we often start to tap our feet to the rhythm or gently nod our heads to the music.  It’s a natural, automated response - we've all had this experience.

Dancing Improves Brain Function
It makes since that there's such a strong connection between our brains and music and movement. Consider the complex series of actions and movements that make up dancing.  There are tiny motor movements and larger spatial movements (i.e. gliding gracefully across the room, jumping, turning, etc.) that must both be considered by the brain. No matter how you add it up, the physical movements and motions of dancing require some pretty substantial processing power from the brain. Through uniquely blending aerobic exercise with social interaction, dance stimulates the mind.

You may have heard about the New England Journal of Medicine report on how physical activity keeps our mind sharper as we age. In summary:

The 21-year study of senior citizens, 75 and older, monitored the rates of dementia, including Alzheimer's disease. The study evaluated the effects of physical and cognitive recreational activities on improved mental acuity.  Cognitive activities included reading books, writing for pleasure, crossword puzzles, playing cards and musical instruments. Physical activities included playing tennis or golf, swimming, bicycling, dancing, walking for exercise and housework. Some activities had a significant beneficial effect.  Other activities had none.

One of the surprises of the study was that almost none of the physical activities appeared to offer any protection against dementia.  There can be cardiovascular benefits of course, but the focus of this study was the mind.  There was one important exception:  the only physical activity to offer protection against dementia was frequent dancing. One interpretation of the report stated that frequent dancing provided a 76 percent risk reduction (for dementia) and another stated a 63 percent risk reduction. Based upon these findings and other similar reports, researchers concluded that dancing regularly can offer protection against dementia. 

According to Joe Verghese, a neurologist at Albert Einstein College of Medicine that led the study, dancing can provide a triple benefit for the brain. Dance music engages the mind, the exercise aspect of dancing increases blood flow to the brain, and the social component decreases stress, depression and loneliness.  As you memorize dance steps you work out mental challenges that are essential for brain-health at any age.

Dr. Joseph Coyle, a Harvard Medical School psychiatrist, wrote in an accompanying commentary, "The cerebral cortex and hippocampus, which are critical to these [dance] activities, are remarkably plastic, and they rewire themselves based upon their use.”

Why Dance?
What’s the best way to improve our mind as well as our body?  Common sense tells us that it is practice and exercise.  So if we know that dancing to music causes a flurry of brain activity, it becomes quite clear that exercising through dance with music is a fantastic way to stimulate the brain and improve brain function at the same time.

One might ask, why specifically is dancing an excellent activity for improving mental capabilities?  One answer our intelligence is stimulated by making decisions.  Jean Piaget, a Swiss psychologist, suggested that intelligence is what we use when we don't already know what to do. When it comes to improving our mental acuity, involving ourselves in activities that require split-second rapid-fire decision-making, as opposed to rote memory (retracing the same well-worn paths) integrates several brain functions at once, increasing connectivity.  Dancing simultaneously involves kinesthetic, rational, musical and emotional processes.    

Just Do It!     
The New England Journal of Medicine report also concluded, as other studies have, that dancing may improve memory function.  Let’s assume it does.  If dance and music improves brain and memory function, we can use it at any age!  We all benefit from the immense gifts that are provided from movement and more specifically, from movement combined with music.  Our brains thrive on music, rhythm, melody, and dance.  Dancing increases cognitive acuity at all ages and now we have a plethora of research on the further health benefits of dancing, such as stress reduction and increased serotonin levels and the sense of well-being that provides.  So…. get those dancing shoes on folks… DANCE AND DANCE OFTEN!!

The Holiday season is wonderful and festive time of year in Austin. It is also a very busy season that often leaves us with little time to workout - and with lots of food to eat. Between shopping and traveling, you may find it hard to come to the studio as often as you would like. To maintain your core strength, alignment and flexibility, it is important that you find at least a few minutes a day to keep up your Pilates practice. Here are a few basic exercises that you can do anywhere - a hotel room, at your home in Austin or at your relatives' house. Doing these daily will help you maintain your practice during this hectic time of year. Do five to 10 repetitions of each and make sure to stretch a little when you are done.

2. Pilates Chest Lift and Chest Lift Rotation - These exercises are important to help keep the strength of your deepest abdominal muscles, the transverse, and to strengthen the rectus abdominus and obliques. After doing the chest lift demonstrated in the video, add rotation to incorporate the oblique muscles.

3. Supine Spine Twist - This exercise works the obliques and also helps maintain spinal flexibility by rotating the spine and pelvis.

4. Pilates Roll-Up - You can never practice your Roll-up too much! This exercise is very important to strengthen the abdominals and increase spinal mobility and stability.

5. Side Leg Lifts - This exercise helps increase lateral flexor strength and requires trunk stabilization. Do this exercise on each side with an equal number of repetitions.

6. Pilates Spine Stretch with Extension - This is a great exercise to strengthen your lats and increase the flexibility of your spine. It is one of the most effective Pilates exercises for improving your posture and learning proper shoulder and neck alignment.

7. Pilates Push Ups - Now that you are warmed up, get some fully body integration work in with some Pilates (or regular) Push-ups. Make sure to modify as needed so that you maintain your spinal alignment and hold on to proper form.

8. Rolling Like a Ball - Finish up your workout with some spinal massage and a little more abdominal work. Make sure to keep your movement fluid with a rounded spine and keep your shoulder stable. 

RedBird Pilates and Fitness client Allison Mascas is a runners’ runner. She wakes every morning at 5am for her workout, clocking in about 100 miles a week. That must be why she qualified for the Olympic Trials this past May at the Vancouver Marathon in Canada. That, and a fair amount of talent. Her qualifying time was 2:44.

Giving the track a whirl was a fluke. In high school she played basketball. But, when a friend coaxed her into checking out the track team she was too shy to say no when the coach put her in a race the following weekend. Her favorite thing when she started out? No one screamed at her like on the basketball court. From that fateful, if timid, day she earned a running scholarship at the University of Tampa, eventually making her way to Austin in the Spring of ‘09 to join the Rogue Olympic Development Team. She also coaches, does marketing, design and a million other things for the Rogue running program, right next door to the RedBird Pilates Studio in Austin, Texas.

Even though she’s an elite athlete, Allison is the first to admit that her physical habits throughout the day tend to go from one extreme to the other – marathon training in the morning, followed by marathon sessions sitting in front of the computer during the day. Like many road and office warriors, Allison had recurring pain in her hips and back, as well as issues with her pelvic alignment. That’s why when Lee and Elisabeth invited her elite runners’ group to try out RedBird Pilates, she enthusiastically agreed – it couldn’t hurt, right?

It didn’t take long for Allison to feel the effect Pilates was having on her body. “After a few weeks of Pilates I noticed that my form was getting much better,” said Allison. Like many runners, Allison has had continuous issues with hip and lower back pain. “When I started doing Pilates I realized how weak those areas were,” said Allison. But after a few sessions her lower back pain went away, she noticed that her hip flexors got stronger and her range of motion had improved – her knee lift was definitively higher. As a runner “you want all of your joints moving as freely as possible,” said Allison, so this was really important to her.  She also saw a big difference in her back flexibility and the way it looked – much more definition, “which is always a good thing!” Inspired by the RedBird Pilates workouts, Allison incorporated spinal roll ups into her daily routine. She says that keeping that mobility-enhancer continues to help her lower back.

A big part of the improvement came from the individual attention and focus RedBird instructors Lee and Elisabeth provided, said Allison. “They were both excellent at correcting me in an encouraging way – they didn’t just let us go through the motions.” As the team members learned the new exercises, Lee and Elisabeth became familiar with each individual’s problem areas and made a point of modifying and supporting their practice, keeping the intention on alignment, precision, and concentration of their efforts. “Just like all of their classes, they were very hands on.”

Single sport athletes are often reluctant to spend valuable training time doing other things. Energy spent on swimming might mean fewer miles logged on the bike. Other demanding fitness training might also require recovery time. “Pilates was challenging but didn’t affect my running workout,” said Allison. In fact, even though she says it’s sometimes hard to practice what she preaches, Allison believes that taking time away from her running program to practice the RedBird focus on alignment and strength in her weaker areas made her a better runner. “My times didn’t suffer,” she said, ”they actually got better.”

Another big issue with runners, as with other endurance sports, is injuries. (If you meet Allison, ask her about her fractured pelvis…) This is because all of their action happens on one plane. There is constant repetitive motion so that any time their form is out of alignment, things break down. For Allison, Pilates is most valuable to runners for preventing this type of injury. “Pilates won’t necessarily make you faster, but more importantly, it will help you get fewer injuries,” said Allison.

Many injuries are caused by poor form. As they get tired, runners start collapsing, losing whatever form they started out with. The runners’ hunch – easily confused with, and similar to, the computer hunch – is the hallmark of the final miles where the finish line is the only goal. The weaker your whole body is, said Allison, the sooner in the run that hunch appears, something she had noticed in herself. “The stronger you are, the longer you hold it together,” said Allison.

Part of holding onto your best form is developing the judgment to not overdo it, something that’s not always easy to do. Allison believes that her experience with RedBird Pilates in Austin helped with a key aspect of this: creating awareness of her breathing. Most running veterans like herself know their optimal breathing rate and adjust their workouts accordingly, but many new runners don’t have such a well-developed gauge. “Pilates makes people more conscious of their breathing patterns,” she said, “and that awareness helps runners avoid running too hard,” which often leads to injury.

Naturally, most runners’ focus is on their legs, and the importance of their overall strength and alignment can be overlooked. But, as Allison points out, “you don’t just run with your legs – it’s your whole body,” said Allison. Austin-based RedBird, Pilates couldn’t agree more.

 Rogue Running:

·   Rogue running programs are for everyone between those lacing up for the first time to the hardcore trail runners (100 mile races!)…and everyone in between. The biggest crowds are training for marathon and half-marathons.

·   When you sign up for a running program you’ll be part of a 15-30 person group with an experienced coach. Together, you participate in one weekday (morning or evening) quality-focused run plus a long Saturday morning supported group run – you’ve seen the water coolers and trippy cone cups they leave along the Town Lake trail, haven’t you? (They also hold workouts at Anderson HS, Circle C and their newest training facility in Cedar Park.)

·   As anyone who has seen their running groups setting off from 5th St. can attest, Rogue is more like a community than a fitness fix - they have almost a thousand runners active in their programs. Right now they have 200 runners training for the Austin Marathon!

·   In addition to the in-person coaching during the bi-weekly sessions, you get a customized online training schedule to follow for the rest of the days. 

·   Three core strength classes are offered each week to round out the running program.

By Caitlin Meredith
Photos By Emily Kinsolving

At Austin-based RedBird we know that “Boot Camps” are a fitness trend that has grown in popularity over the past few years, but we also know that these quick fix, high-intensity workouts raise many concerns people should be aware of. As a former Boot Camp instructors, we understand the benefits of Boot Camps – fresh air, camaraderie and the endorphin rush of a challenging workout. As Pilates instructors, however, we’ve also seen the downsides - many former Boot Camp clients who come to RedBird with Boot Camp-caused injuries or who are frustrated with muscle bulk and weight gain. Both injuries and bulk result from workout programs that encourage improper form and over-training. If you’re considering a Boot Camp, here are some things to think about first and advice for finding the right program for you.

First of all, before joining a boot camp in Austin, make sure a Boot Camp-style program will help you achieve your fitness goals. For many people, Boot Camps are a short-lived experience that can provide quick, but often not lasting, results. If you are someone who tends to commit whole heartedly to a grueling workout routine for a month or two and then fall off the exercise wagon completely for another few months, this may not be a good fit. Consider finding something that you actually enjoy, rather than 6 a.m. torture session, and do it moderation – two to three times a week. This way, you are not setting yourself up for failure and can achieve lasting results.

       Action: Ask other participants how long they have been with the Boot Camp you are looking into and see if it is the type of program and community that supports long-term membership and sustainable results.

Secondly, does your body type tend to gain mass quickly but your actual aim is to slim down? If so, you should also consider bucking the Boot Camp trend. More often than not, when we do extremely high intensity workouts with lots of heavy weightlifting, we are famished afterwords and increase our caloric intake throughout the rest of the day. While this may create muscle mass, it often will not reduce body fat or size.  A large part of lasting health and fitness is to develop correct breath patterns, postural alignment and the tools that take your exercise program into the rest of your life. Programs that are well-designed fit your goals and your lifestyle. They energize and replenish, rather than deplete and exhaust the body. Remember, it isn’t so much what you do, but how you do it and how often. Think about the results you want and try to find a fitness program that will deliver those so that you don’t get discouraged.

·      Action: Look at the instructors and participants: do they represent the end goals you want to see in yourself? If not, you might consider another program. If you want a dancer’s body, dance. If you want a runner’s legs, run.  If you want a long lean body, do Yoga or Pilates.

Finally, if you are set on a Boot Camp, the most important thing to remember is to find one where the instructor is nationally-certified and knowledgeable about body mechanics and alignment. Look for a program that will educate you about proper form and technique, and not just overload your body with heavy weightlifting and challenging anaerobic work that simply can’t be executed properly by someone just starting their fitness program.

·      Action: Ask instructors where their certification came from. Ask them a few questions about how they integrate alignment awareness into the program. Try to get a sense if they are accustomed to suggesting modifications for different levels. If you’re not sure what this kind of instruction looks/sounds like, check out our video on the perfect pushup!

At RedBird in Austin, we offer a Boot Camp-style training programs, such as our Pilates-Cardio circuit-training program. However, we also require that all participants also attend our Pilates mat classes so that they have a deep understanding of form, alignment and posture, as well as the necessary core strength to execute challenging anaerobic and plyometric exercises without injury. If you go through a Boot Camp program where you are not taught about exercise technique and proper body alignment you will simply continue to develop the muscles of the body that are already over-developed and fail to strengthen the weaker, tighter muscles – resulting in a highly imbalanced body. Worst of all you are likely to injure yourself and cause permanent damage to your body – especially your back and spine.

Our RedBird philosophy is to educate clients on correct exercise technique, postural alignment and breath patterns, as well as the purpose for each movement, the intention of the work, and the objectives of program. With this knowledge, practitioners become stronger, more self-aware movers and thinkers, throughout all aspects of their lives. We encourage you to seek a program that delivers the same commitment to education and precision of movement – not only for your results but also for your safety and health.

For more videos on how to perform exercises with proper alignment and technique, check out our Youtube channel.

This month we will begin our three month review of past flows by revisiting the Fall 2010 flow. We will be moving fast through this flow in the intermediate and advanced classes so be sure to practice at home by reviewing these videos! These videos will help you review the warm up and abdominal series at the beginning of the flow.