Living PILATES
by Carla Armour
Learning to embody Ease and Pleasure
Incorporating the Pilates Principles throughout our practice which insists on safe controlled intentioned movements, concentrating on a deep self-awareness, emphasis on proper energizing breathing, centring before movement, through oppositional focus we increasingly create flow and ease while challenging your execution for increased precision,... Moving from a Strong CORE.
Living at your CORE is about training your body & mind connections to release dis-ease, fear and anxiety.
Unravelling the scars and wounds from past trauma, chronic pain, hurtful experiences, uncertainty, repetitive debilitating habits & poor postures so you experience pure joy & ease..
Living Pilates with Carla is an in-depth and refreshing Pilates journey to focus on you, your injuries, your realignment and your tension release by connecting your Body, Mind, and Spirit with Pilates Principles, Philosophy & Movements.
What is Pilates?
Pronounced pih-LAH-teez, this method of mind-body conditioning is a unique exercise system that takes the name of its creator, Joseph H. Pilates. Developed more than 90 years ago, it is a method of specific and controlled exercise and movements designed to stretch, strengthen, and re-balance the body, mind and spirit.
The Pilates Promise:
“In 10 sessions you will feel the difference, in 20 sessions you will see the difference and in 30 sessions you will have a whole NEW Body.”
Joseph Pilates, Return to Life through Contrology.
On a Pilates journey with me, you understand and practice how to physically disconnect from the stress responses that send your body into Flight, Fright, Freeze response, to emerge from the disassociation and despair to be able to stimulate the Relaxation Response and your Rest, Digest & Recover state. Taking control of your health, weight & pleasure... Living life on your terms in bliss and joy.
I take you through this with my 'ACTS of Courage' approach is a beautiful somatic yet visceral, very sensual and totally liberating process. I take you through the mindful stages of Awareness, Connection, Trust & Surrender.
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Become Aware of your current state. Assess your deviations and tight areas, holding spots, to be able to access your healthy Alignment,
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Connect deeply with breath, balance and focus to move from a strong core.
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To Trust that you are doing it right, in the moment.
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Surrender completely to healing and renewal to feel fit, strong and flexible all the time.
Why Living Pilates?
Living Pilates is the application of the Traditional Pilates Principles of Concentration, Breathing, Centring, Concentration, Control, Flow & Precision into your life's activities. Joseph Pilates developed his system to be Mind, Body & Soul Conditioning, and always promoted this concept. One should live by these principles and not merely practice them for a few hours each week. He called his system 'The Art & Science of Contrology'.
Pilates is therefore about every day living with intelligent, efficient, effective, balanced, and economical movement, becoming fit, strong, and flexible no matter what age or ability. This way you will maintain greater health with each day, a clearer, more focused mind and inner power that is poised to take advantage of life's most exciting opportunities with courage and resilience.
What are the immediate Pilates benefits to you:
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Integrate correct recruitment of your core,
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Open-up tight areas and strengthen weaker ones,
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Understand and develop new neural pathways to move intelligently,
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Learn to switch on your Powerhouse to ensure you are physically balanced,
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Move with focus so you are injury and pain free, feeling fit, strong and flexible in body, mind & spirit.
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We incorporate the Pilates Principles throughout our practice to maintain a deep self-awareness, effective breathing, control while creating controlled flow and ease even when challenged.
What can you expect when you work with me privately?
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Once you have booked your appointment or package, I will send you a Health & Fitness questionnaire to fill in. You can tell me all about your needs, issues and desires there so I can best cater to those of you on the workshop.
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Our first session will be an exploratory posture and movement session understanding the first 2 fundamental principles of Concentration & Breath and will introduce the CORE Connection with my 'Long back -Strong Front' activation for all positions.
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During your second session, we will cover the application of deep CORE Connections or Centering and Control, concepts of Fascia lines and 7 diaphragms continuously connecting the body.
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During our third session we will work with all that we have been practicing and see how natural Flow and Precision the last of the 6 Pilates Principles, have already come effortlessly as part of your practice and life.
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After each session I will provide you with short breath and movement exercises do do everyday in between your following sessions or classes, as a way to practice what you are learning and allow your body to fully integrate this new pattern of moving and being
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If we are working online, you will have access to your membership page with the recording.
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Usually my clients work with me on a 'ten-session package' to take advantage of a 10% discount, initially coming twice a week for the first 3 weeks before switching to once a week plus 2 group classes.
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After 6 private sessions you will qualify for a month's free access to my Live ZOOM Fit Strong & Flexible Pilates classes to further enhance your speed of integration and creating habits for your mind and body. (spaces are limited so this is strictly on availability)
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You are invited to join our Facebook Group for ongoing tips and exercises and a community to share your journey.
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You will receive other resources and logs to give me feedback and monitor your progress
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You are also encouraged to send me a weekly email or WhatsApp message to share progress or details that will aid your next sessions.
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I promise to give you 100% dedication to your growth and pleasure and I expect that you will give me 100% commitment and so that you WILL see incredible benefits and results.
Some of the other well-known benefits of Pilates:
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A full mind-body connection & mastery
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A renewed understanding of breath and the relationship of using breathing to manage physical and mental stress
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Improved posture through a strong core and improved skeletal, muscular balance and recruitment patterns
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Improved balance and coordination of movement
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Increased flexibility, strength and endurance
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Specific training for Peak Performance in an active lifestyle or sport
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Reduced incontinence and improved bowel movements
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Prescribed for Pre & Post Natal and Pre & post-Op Orthopedic clients
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Injury prevention and rehabilitation
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Excellent for mature clients
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Integrate correct recruitment of your core,
-
Open up tight areas and strengthen weaker ones,
-
Understand and develop new neural pathways to move intelligently,
-
Learn to switch on your Powerhouse to ensure you are physically balanced,
-
Move with focus so you are injury and pain-free, feeling fit, strong, and flexible in body, mind & spirit.
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Let me take you on this Body, Mind, Heart & Soul journey to experience a deepened body awareness, full mind body integration so you can release, strengthen, lengthen and rebalance your entire being for Vibrant Living.
PILATES in Dominica, Nature Island of the Caribbean
Private Pilates Studio Sessions & Body, Art & Soul Day Retreats
at Harmony Villa Art House, Pont Casse, Dominica
Inspiring, relaxing, transformative, healing, are the words many visitors to Harmony Villa have used to say how they feel when they are here. You are invited to spend some time with us.
Following Safe in Nature protocols, appointments are required. Email art@carlaarmour.com or call +1767-225-8393
Private Pilates:
Spend an hour connecting with every inch of you, during a deeply releasing and strengthening personalized Pilates session with Carla during a private Pilates sessions in our well equipped Pilates studio. We accommodate 1 or 2 clients at a time for Studio session.
PILATES Studio Rates for a 50 minute session:
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1 Session - US$85
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3 Session Bundle - US$250
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6 Session Bundle - US$470
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10 Session Bundle - US$765
Art House Tour:
Take a detour out of your day and come chill out with us. A visit to Harmony Villa Art House is a chance to envelope yourself in creative and peaceful energy. Free independent short tour of our private art collection and ongoing art exhibitions around the villa spaces.
Arrange a presentation and Tour in person with Carla, House Artist and Curator.
Fresh brewed coffee, brews, juices, punches and wines available for purchase.
'Clear Skies for You' 8 hour personal / business Retreat:
Find your path to a quiet inscape for a clarifying and restful seated or walking meditation in our wild forest garden followed by a guided creative journaling, life legacy exploration and goal settling session. These sessions are profoundly enlightening and clarifying. A great way to reset yourself for a productive, purpose driven and balanced life.
This session will be followed by a healthy sumptuous lunch or early evening meal. Herbal and/or fruit beverages on arrival.
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Price: Full Day (8 hour) Retreat: US$1,200. for up to 6 people.
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$175 per person 7+ persons - (maximum 12 people per experience)
All workbooks and materials are provided.
Body Art & Soul Day Retreat:
Are you a creative or need to find creative solutions to a current block, challenge or trauma? Are you seeking a transformative emotional and physical release so you can sleep well, shake off anxiety and fog and just feel rested yet renewed, inspired to tackle those issues with ease & gratitude? Well then you need this Recalibration Day.
This workshop day will guide you through movement patterns, Creative expression and meditative Soul awakening rituals all within a beautiful 7 hour immersive coaching container. We include the senses of taste, smell, sight and touch with a slow-food experience savouring an all raw very healthy sumptuous lunch or early evening meal with herbal and fruit beverages.
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Price: US$800 up to 4 people.
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$175 per person 4+ persons - (maximum 8 people per experience)
All workbooks, materials and supplies are provided.
All materials, hand outs, tasks are provided and guided during our experiences.
The Traditional 6 Pilates Principles
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Concentration
As a ‘whole mind-body system’, total awareness of what every part of your body is doing and where you are in space is of optimum importance in order to master the movements.
Your Pilates Practice should become your personal meditation time.
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Breathing
Pilates Lateral Breathing assists the engagement of the Center or Core while performing the movements. Correct and full breath cycles re-oxygenates the entire body and brain and creates rhythm for your movements. Rids the body of waste, giving a feeling of refreshed exhilaration. Lateral breathing expands the rib cage sideways so the air is drawn through the nose into the base of the lungs spreading and depressing the Diaphragm. On expiration, through parted lips, we sigh every last bit of air out by drawing the ribs back together, allowing the diaphragm and with it the upper fibres of the Psoas to release. This also exercises the intercostal muscles and brings flexibility to the joints of the ribs & Thoracic vertebrae, releasing stress and tightness in the mid & lower back, neck and shoulders.
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Centring
The ‘Pilates Powerhouse’ refers to the base of the Core muscles. More than just the Abdominals the ‘Core’ includes the muscles of the Buttocks, Pelvic Floor, Spine and Diaphragm. All Pilates movements are initiated from a Strong Centre or Powerhouse. Encouraging this principle in your daily life will transform the way you stand, sit & move!
To connect to your ‘Centre’ you engage and lift your pelvic floor, adding a zipping effect of the abdominals from hipbones to ribs and gentle hollowing across the hipbones (sometimes called the ‘bikini line’), achieving flattened abdominals, a ‘strong centre’ and supported spine.
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Control
Joseph H. Pilates called his system, “The Art of Contrology”. The Movements should always be performed with total control, ensuring safe and precise exercises. To control and sustain all muscle connections and movements with precise alignment is of vital importance, and really what makes Pilates so Unique.
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Flow (Long Flowing Movements)
The significant difference between the Pilates Method and other exercise systems is that you strengthen your muscles in a lengthened state (Eccentric Contraction). As you master the exercises your practice develops a fluid rhythm, encouraging Grace, Flexibility and Strong Mobile Joints.
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Precision ‘One perfect repetition is more beneficial than 10 imperfect ones’… Joseph Pilates.
We do a small number of repetitions of each exercise and work in small groups so your instructor can monitor and correct your form as needed. With Persistence and Commitment, your practice becomes more Precise, with more Precision your sessions become more Intense! Remember, if it’s not Precise, it’s not Pilates!