Workshops

Come try our latest addition to the studio:

CoreAlign 30-min Intro sessions with Lisa and Regine. Email Lisa to get on the waiting list.

 

GYROTONIC INTRO SPECIAL

with instructor Ashley Burnett

Three private sessions for $180. ($60. savings) No experience necessary. Email Lisa to sign up: [email protected]

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FRANKLIN METHOD, ACUPUNCTURE AND SOUND BATH
 Mariya Gold, Jennifer Reuter and Lisa Ortega Loya
Wednesday March 20, 2019 5:30-7:00pm
Join us for the first day of Spring as we welcome newbeginnings. In Chinese medicine the season of Spring isassociated with the Liver and Gall bladder. Much in the sameway that many of us engage in Spring cleaning of ourexternal environment, our bodies do the very same thingwithin our internal environment: physically and emotionally. We will be offering 3 complementary healing modalities:Lisa will start with Franklin method techniques that will helpto focus the mind on the body and prepare it for deeprelaxation. Special attention will be given to the liver,ligaments and tendons. Then, get ready to rest and melt as Mariya administers acupuncture to some ear and head points during a soundbath of crystal bowls and gongs performed by Jennifer. When the liver functions smoothly, physical and emotionalactivity throughout the body also runs smoothly.
Price:$45. (with acupuncture) $25. (without acupuncture)
Email Lisa to reserve your spot. We sold out the last two sessionsas spots are limited for acupuncture. Hope to see you there!
 
 

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Tom McCook Returns November 16-18 2018
One group Pilates Mat class at On Balance Pilates in Kailua
Saturday November 17, 3-4:30pm  Pilates Mat class at OBP  (all levels welcome) 
$42. single class
Move Better, Feel Better – Combining the Franklin Method with Pilates
Experience how to blend useful Imagery, tension release exercises and experiential anatomy for improved, efficient body mechanics to create the conditions for an optimal movement, self-centering experience.
The Franklin Method uses the understanding of our evolutionary body design to promote health through optimal movement using imagery combined with practical information about how our bodies works best to direct our attention and experience.
We’ll combine FM method with Pilates Mat and the flow motion model of anatomy in motion. We’ll practice lengthening and loading our muscles in 3 planes, directly related to improving gait, posture and overall functional movement. We’ll use FM balls and Bands to support the experience!
Register on their site stillandmovingcenter.com
Two 3-hour Workshops with Tom in Kailua
Saturday November 17, 10-1pm  Gait Workshop at OBP  (CEC’s available)
(3-hour workshop for teachers, students, and anyone who would like to walk better and more efficiently – mat and props will be used)
$140. (with tax $146.60)
or for both $260. (with tax $272.25)
 
Three Dimensional Joint Mobility and Myofascial Loading for Gait 
As our understanding of the incredible intelligence of the human body expands, new insights and more accurate modeling can be used to better direct our movement training. Based on the Anatomy in Motion model from creator Gary Ward, this workshop will guide you in exploring new concepts in improving gait while using the Franklin Method to enhance our embodiment and understanding in movement.
 
You’ll learn:
– How to incorporate these concepts into Pilates mat exercises and cueing.
-How the joints move in all 3 planes multiple times in the gait cycle and how to put movement back in where it’s been lost.
-How the pelvis, spine, ribcage and head move in relationship to each other during the gait cycle and how to practice these movements in all 3 planes.
– Why the myofascial system needs to lengthen before it can shorten.
-How to load muscles and fascia as they lengthen to improve function, dynamic alignment and relate it back to the feet, the kinetic chain and gait cycle.
-The counter rotations between the spine and pelvis in gait and how to include them in Pilates Mat work.
-How to give the brain the opportunity to register a different choice while standing and reinforcing this new feedback.
-The relationship with the feet, pelvis and spine in hip flexion, extension and gait
 
Sunday November 18, 11-2pm Healthy Knees for Life Workshop at OBP (CEC’s available)
(3-hour Workshop for teachers and students. Pilates Equipment will be used)
$140. (with tax $146.60)
or for both $260. (with tax $272.25)
 
Healthy Knees with Pilates and the Franklin Method
The knees are the critical link between the feet and the rest of the body transferring force smoothly from the ground to the torso. Through understanding the functional design of the knees, you can support lifelong well being for your clients and yourself. In this interactive workshop, you’ll learn how to use imagery and hands-on cueing with movement to improve function. Tom McCook, a Franklin Method level 3 Educator and Master Pilates Teacher will blend the Franklin Method with related Pilates mat and equipment exercises for optimal learning and skill development. This workshop will guide you in understanding and improving function more effectively.
 
You’ll learn:
– How the knee manages to be both flexible and stable at the same time.
– How the knee uses the largest joint surface in the body for maximum efficiency.
– How to use imagery, touch and movement to improve the function of the knee.
– How to image, feel and teach the bone rhythms of the foot, legs and hip for optimal alignment and movement health.
– How to safely train the knee to improve stability, strength and mobility.
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FRANKLIN METHOD, ACUPUNTURE AND SOUND BATH
WEDNESDAY NOV 7, 2018
5:45-7pm Space is limited.
 
Franklin Method bodywork + Acupuncture + Sound Bath

The fall season is designed to be a time of rest and rejuvenation, so treat yourself to some self-care.

We will be offering 3 different healing modalities at this event.

First, Lisa will be showing us techniques we can use to relax tight muscles and improve circulation using the Franklin Method.

Then, get ready to relax and melt as Mariya administers acupuncture during a sound bath of crystal bowls and gongs performed by Jennifer.

This is sure to be a truly transformative and healing event.

5:45-6:00pm – Learn about tonight’s offerings

6:00-6:20pm – Franklin Method fascia work

6:20-6:55pm – Acupuncture (optional) + Sound Bath

6:55-7:00pm – Gratitude Meditation

Mariya Gold  is a licensed acupuncturist. She has been offering her healing services at Kailua Acupuncture Clinic since 2011. She considers it a privilege to be able to use her knowledge and experience to help people who are seeking physical, mental and spiritual balance.

Learn more about her:  kailuaacupuncture.com

Jennifer Reuter  is a yoga instructor, teacher trainer and meditation teacher. A lifelong learner she is a very passionate and inspiring teacher. She has studied extensively with many different teachers and believes there is no “one” way or style that is superior, but only the way that feels right in your body, mind, and heart.

Learn more about her: Jenniferreuteryoga.com

$40. + tax (with acupuncture) -very limited spots available

$20. + tax (no acupuncture) – walk-ins welcome

Email Lisa to register


pau already…

SOME FUN THINGS WE HAVE DONE:

 

Join Lisa Ortega Loya at Still and Moving Center

Saturday Oct 27, 2018

1:30-2:45 pm  $39/single class

(OBP students with a current class card receive a free mat class in Kailua)

 We’ve Got Your Back – October 27, 2018

A workshop to “incorporate” healthy spine function. Discover the several layers of muscles and fascia of your back and how to work them properly. Through experiential anatomy, imagery and movement exercises we will create a healthy, strong and flexible spine. We will learn:

    • How to free our spine through balanced muscle action.
    • Self massage on the Franklin balls and foam roller.
  • To apply this multi-dimensional training with our Pilates Mat exercises.

Sign up on their site Stillandmovingcenter.com

 

 

Back Pain Workshop June 16, 2018

Saturday 10:15-11:30am

with Lisa Ortega Loya

Franklin method and Pilates

Understand how your posture often contributes to back pain.

Discover why you cannot build strength upon tension.

Work smarter not harder.

Unravel the mysteries of low-back pain.

Learn to fine tune your exercises for better efficiency.

Email Lisa at [email protected] to sign up.

$38. +tax

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PILATES CREATING GOLF CHAMPIONS – September 2017

By Penny Smith and Lisa Ortega Loya

   Sunny Floyd achieved her personal best in July when she won her division championship in the Waialae Women’s Invitational Golf tournament, a Hawaii Women’s Golf Association event, after only a handful of years playing competitive golf. She was thrilled and says, “Pilates has really helped my game and has always been important to my success. When the game really comes together, it’s a combination of mindset and how your body feels.”

   Golf has been my passion for two decades, but only a competitive one part of that time. Little by little I began to feel like I could compete. “You measure yourself, see what you did right and wrong, and meet lots of new people,” she says of the tournament experience.

   A principal in Honolulu’s Central Pacific Realty and a member of the Olomana Golf Club, Sunny is also a 10-year student of Pilates. She says her awareness of body and balance is “so important” to her golf game! “For example, I see players who fall forward when they shoot, and that doesn’t work well.”

   Sunny tries to schedule an extra Pilates workout or two before important games. “It relaxes my whole body.” “Stretching is important,” says Sunny. “If you aren’t stretched out and relaxed, you can get hurt.” She is a consistent student at On Balance Pilates in Kailua where she takes Reformer, Tower and Mat classes. “It really helps every part of my life!”

   Pilates is great for golfers due to the focus on pelvic stability, thoracic and shoulder mobility, core strength and overall balance.


 

Men get NO pain but BIG gains from Pilates

by Lisa Ortega Loya

I am excited to say that there has been a resurgence of more men doing Pilates in my studio and around the world.  A common misconception about Pilates is that it is just for women.  After all, Joe Pilates was as macho as they come.  He was a beer-drinking, cigar-smoking German boxer, diver, wrestler and bodybuilder.  He designed his system for men (soldiers in WW1), and he would be proud to see that more men are finally using Pilates and reaping the benefits.

While men are still in the minority in Pilates classes, that doesn’t stop some of the world’s top male athletes. They know that Pilates incorporates flexibility, stability, mobility, posture, balance, functional strength and endurance training.  In short, Pilates is beneficial to their overall fitness and athletic performance. 

Some of the top athletes who have used Pilates are:

Roger Federer and Andy Murray – Tennis

Tiger Woods – Golf

Antonio Brown and Martellus Bennett – Football

Christiano Ronaldo and David Beckham – Soccer

Curt Schilling – Baseball

David Boudia – Olympic Diver

Pilates builds the body from the inside out.  A strong outer body built on a weak inner core is like a house built on a fractured foundation.  Both are unstable and likely to break down over time.

So I asked my male clients what is “finally” bringing them in.  Some are feeling pain and restricted in their daily activities.  They are motivated to move better, keep surgeries at bay, and increase the years they can perform at their sport.  Some play golf, surf, tennis, and hike and feel the need for better balance.  Others are feeling the “fear” of having pain and love the results from the proper integration of the trunk, pelvis and shoulder girdle, as well as efficient breathing.  They realize that weight training is not always functional and leaves them feeling tense with stiff muscles instead of relaxed and balanced from Pilates.  They say Pilates helps them to work smarter, not harder.  Another male client said his “sports performance is 30%” better with taking just one weekly Pilates Mat class.

So, men, you don’t need to give up your beer or weights, but you may want to learn some of these tried-and-true techniques so you can stay active for a long time to come.

 


 

Why does the Pilates studio equipment look like torture racks? 

By Lisa Ortega Loya

I hear this a lot from first-timers entering the studio. It can be intimidating seeing all those springs, straps, and pulleys. Joe Pilates developed his system during World War I with wounded soldiers who were in hospital beds. If they had wounded legs, he would make the others parts of their bodies move and, as a result, he was very effective in helping these soldiers in their healing process. The Cadillac apparatus that is used today looks like a four-poster bed with lots of springs and straps born out of his original design. Today we call it the Tower, and our studio offers a group class of 5 students. We also have other Pilates equipment such as the Reformer, Wunda Chair, and Ladder Barrel which many other studios do not use. Each piece of equipment is unique and helpful for different body shapes, and sizes and issues.

Another reason why the studio setting looks so primitive is that students do not get a cozy seat to do a bicep curl or rowing exercise like traditional gym equipment. Students are core-challenged by putting their own bodies in the correct position and working on precision of movement with mindfulness and total concentration. The strength of the system, our body, comes from the whole system working together. Pilates is engaging your mind, breath and every part of your body with each exercise. It is functional, dynamic movement which is how the body is used in daily life.

 

 

Business Profile – Kailua Beach Neighbors Magazine March 2016

 
 
business profile
 
 

  Holiday Tension By Lisa Ortega Loya

If your neck and shoulders are already tight and sore when combined with a little holiday stress and busy-ness, you will find your shoulders up next to your ears. The shape of your shoulders should look more like a coat hanger versus a football player with pads on. What shape do your shoulders have? Here is a simple Franklin Method technique that can be done anywhere and at anytime to relieve shoulder tension.

Begin by slowly lifting your shoulders up to your ears and slowly down. What do they feel like? Smooth or clunky? Relaxed or tense? Easeful or painful? Many of us would choose the latter answers. Let’s see if we can make a change.

With your left arm by your side, place your right hand on your left neck and shoulder area. Lift your left shoulder up to your ear and squeeze the muscles with your right hand as you would a sponge that has been filled with cool water. As you lower your shoulder and release the squeeze, imagine a cool waterfall running down your relaxed arm. Inhale as you repeat the motion of lifting your shoulder to your ear as you squeeze and exhale as you lower your shoulder down allowing the waterfall to drip down your left arm. Deep breathing while you are doing this is important. Repeat 8-10 times.

Now brush all the excess water down your arm toward your fingers and notice the difference between your two arms. Is the side you worked on more relaxed, energized, lower, softer?

Repeat the whole practice using your left hand on your right neck and shoulder.

Our muscles are made up mostly of water, so it can be helpful to understand that they slide, glide and have buoyancy. While you are imagining a waterfall running down your arm, can you feel the cool water? Can you hear the sound of the waterfall? We are so lucky to live on this beautiful island, where waterfalls are abundant. The clearer your image, adding in as many other senses as possible, you will create a better result.

After you have completed both sides, slowly lift and lower both shoulders to see if you feel any change or improvement.

Do this practice several times a day. With consistency, it becomes better and easier.
Have a joyful and easeful holiday season.

 


Sitting Is the New Smoking By Lisa Ortega Loya

We know sitting too much is not good for us, but yet we find ourselves spending hours at a time on our computer or in front of the television, probably not in an ideal posture. We can address “how to sit” another time, but today let’s train the body and the brain that sitting too long in poor posture can cause many problems such as back pain, decreased blood flow to and from the heart, pressure on the internal organs and restrictions with the diaphragm and breathing.

The surgeon general has warned us about the harmful effects of smoking. I wonder if he will ever add warning labels to some chairs stating, “Sitting in this chair too long can be hazardous to your health.”

Here are a few tips to help combat the forward posture that causes the chest muscles to tighten leading to a rounded curve in the upper back and weakness in the upper back muscles.

Set your phone alarm for 15 minutes and get out of your chair and walk around. Take several deep breaths and move your shoulders around in a circle. Repeat every 15 minutes.

While taking your break from sitting, go to a doorway and stand directly next to it. Place your feet hip-width apart with your right hand and elbow on the frame at a 90-degree angle. Step forward with your right foot into a lunge. Your right shoulder is now in front of your elbow and hand that are still on the frame. You should feel a good stretch across your right chest and shoulder muscles.

Take some full inhales and full exhales while gently moving your head to the left and right (like you are saying “no”) without forcing a stretch. Continue moving your neck but this time tilt your right ear to your right shoulder and your left hear to you left shoulder. We call this (tick-tock). Stay on this right side for at least 30 seconds.

Return your feet together then turn around and repeat the exercise (left hand and elbow on the frame at a 90-degree angle). Step forward with your left foot into a lunge. This can be repeated several times a day. If one side is a lot tighter than the other, repeat that side a third time. If you feel pain or pinching in the shoulder, lower your elbow and hand down or take a smaller lunge forward.

For strengthening the upper back muscles, lean against a blank wall with your knees slightly bent and feet hip-width apart. Press your lower back to the wall by using your abdominals to tuck your pelvis. Stretch your arms out straight to a letter T-shape and do your best to press the back of your hands flat to the wall as well as the back of your head. Take several deep breaths. If you can easily do this position, you can progress by moving your arms into “cactus” position, i.e., elbows bent at 90 degrees. The challenge here again is to keep the back of your wrists, elbows and shoulders flush with the wall while keeping the pelvis tucked. There should be no space between your back and the wall. Relax as best you can as you breathe and hold this position for 30 seconds.

Although this upper back strengthening exercise is great to do before you sit to “turn on” the upper back muscles, it can be done anytime throughout the day.

The basic premise of Pilates is to stretch what is tight and to strengthen what is weak. Here we are stretching the over-tight front muscles and strengthening the weakened upper back muscles.