Exercise of the Month:
Miniball on the Mat
Pilates equipment is not always convenient or affordable. Mat work can produce core stability and flexibility benefits; however, it lacks the challenge of resistance, perturbation and positioning .
This exercise from STOTT Pilates.
• Begin in supine position with miniball under pelvis. Place ball so it tilts pelvis posteriorly and supports lumbar spine in flexion. Extend legs to tabletop position. Arms are straight above shoulders, reaching toward ceiling. Hold this position as legs move in bicycle motion in both forward and reverse directions. Maintain pelvis and spine positions, and track heels and second toes in line with ischial tuberosities. Repeat movement in each direction for 5–8 repetitions, maintaining flowing Pilates breathing.
• Begin in supine position with miniball under pelvis. Place ball so it tilts pelvis posteriorly and supports lumbar spine in flexion. Extend legs upward toward ceiling in Pilates "V," and reach arms along sides of body on floor. Inhale as legs separate in scissorlike motion, and exhale as they move out and around like helicopter blades to reach opposite scissor position. Repeat slowly, with control, 5–8 times. Maintain spine and pelvis positions, and keep hips externally rotated.
Remember to start your workout with a warmup routine.
Sue Heffernan on the Pilates Ladder Barrel
"Sue's focus, enthusiasm and attitude are contagious! I love doing my Pilates training at Smart Moves!"."
~ Bruce Hart
"Sue Heffernan has been my personal trainer and Pilates instructor since 2003. She listens and then develops an exercise program that really works."
~ Susan Zuroff
"Sue is an excellent instructor; she explains and models the exercises in a clearly and fully understandable manner, adding modifications for injury and age issues as needed. Sue's knowledge of physiology and anatomy is evident, and yet she is always striving to learn more to enrich her classes, I always leave smiling!"
~ Linda Jacque
Physical fitness is not just for athletes. Whatever your activity level, being physically fit enables you to do the things you love to do. Take care of your most important piece of equipment: your body.
Whether you're preparing for a triathlon or just want to learn how to move efficiently; whether you're recovering from an injury or want to prevent one, a customized program is the ideal way to meet your fitness goals.
Using the Pilates exercise method, Sue works to meet your individual needs and work with your body. She develops a fitness plan tailored to your lifestyle and limitations. Her personal attention will help you achieve the fitness level you're aiming for and enjoy yourself in the process.
People with injuries can benefit from Sue's training in Pilates for Injury and Special Populations.
What you can accomplish
with Sue's Pilates-based training:
Smart Moves Pilates has:
Go to Schedule tab in navigation bar for detailed descriptions and class times.
Smart Moves Pilate Reformer Class
"My experiences at the Smart Moves Pilates Center, and in Sue Heffernan's classes have been nothing but positive in my life and for my health. After 40+ years of dancing and sports activities, I had fallen into some physical "bad habits". Through regular practice of Pilates principles in class and in my everyday life activities, I have regained a level of core strength and proper alignment that I haven't had since my thirties. Sue is an excellent instructor; she explains and models the exercises in a clearly and fully understandable manner, adding modifications for injury and age issues as needed. Sue's knowledge of physiology and anatomy is evident, and yet she is always striving to learn more to enrich her classes. On top of all that, Sue approaches her classes with a sense of humor and fun that make it so much easier to work that hard"
~ Ilene Goldstein
Smart Moves Pilate Mat Class
• Wednesday / 5:15 pm - 6:15pm, Feb 26 through March 26
Experienced Pilates Mat class
$15/class - $12/class for 6 classes, $72.00
Small Beginner Group classes scheduled throughout the year.
• Mondays / 5:15 pm - 6:15 pm, Feb. 24 through March 31
Essential Pilates Mat Class
Please register in advance
$15/class - $12/class for 6 classes, $72.00
• Private Pilates Lessons: $65 / hour
Purchase 4: $240
Semi-private: 2 people / $35 each/hour
Private instruction focuses on your specific needs and goals. Personal attention can help you learn the Pilates method quicker than group class instruction. It can push your Pilates practice to a higher level of fitness and understanding.
Open Workout Hours
• Call to confirm open work out availability and current schedule
$20.00 for 1 hour.
$50.00 per month.
Includes use of Cadillac, Two Reformers, Barrel, Chair, Small Equipment. Pre-approval, experience, or training required. Call to pre-register for first work out. Contact Sue Heffernan to pre-register and/or for more information. 413-586-4442
Pilates for Golfers
• Private lessons or workshops at your club
Learn exercises that prevent injuries , create strength and flexibility in your body, specifically for golfing. I have trained in STOTT Pilates program for golfers, have seen the results in improved scores, greater flexibility and less injury.
I started private lessons with Sue in February, hoping that Pilates would help reverse a gradual decline in my golf game that occurred over the course of several years prior to total hip replacement surgery in January 2011. As my hip deteriorated, I lost the flexibility needed to turn through the ball. As our lessons have progressed from basic Pilates, Sue has each week thoughtfully incorporated a variety other exercises to restore my range of motion. Now, I am swinging much more freely and fully than I have in years, and I'm once again carrying my clubs after using a push cart for ten years. In addition to these improvements on the golf course, I have also realized as I go about my day-to-day activities that I am much more flexible and stronger in general.
~ Jay Russell
• Private Lessons and workshops.
Are your clients interested in improving their independent seat?
Offer them my Pilates Workshop for the Rider at your location.
Fun, informative day of Pilates and riding with visuals, individual coaching and follow up information with work out.
Improve your :
· Core Building Blocks
· Independent Seat
· Alignment & Symmetry
· Balance for Horses Comfort
· Breath Work
Pilates Workshop for the Rider
This workshop will teach riders Pilates posture, exercises to obtain Pilates posture and give them feedback on posture while riding. They will be given follow up information on areas to work on and what exercises will help them.
Pre workshop information / An email to students telling them the plan for the day, what to bring and their scheduled riding time will be sent in advance of the workshop.
Packet / Each student will receive a packet with a questionnaire, visuals, homework handout, flexband and my contact information.
Equipment / I will bring mats, flexbands and stability balls.
Time – 6 hours total (approximately)
2 hours-Pilates basic information and exercises
½ hour / Pilates introduction, how basic Pilates positions simulate riding positions
1/2 hour / Fill out questionnaire/break
1 hour / Pilates exercises taught, practiced using mats and stability balls
45 minutes / Tack up horse
Riding with coaching / Scheduled in 45 minute periods per student, pre assigned ride times for students
15 minute warm up on horse / Riding Coach
30 minute riding with coaching, Pilates and Riding Coach
Follow up information sent by email.
Dates / Thursday, Friday, Saturday and Sundays are available with advance booking.
Time / Open to any 6 hour period that works for scheduling.
11AM - 5PM preferred.
Cost / A minimum of 5 students is preferred to book a workshop.
My fee is $65 / student plus fee from the Riding Coach
My horse says –Thank you
~ Bill Plettner
• STOTTS PILATES® Certified Instructor
• Bachelor of Science in Physical Education
• American Council of Exercise - Personal Trainer
• American Institute Of Fitness Educators - Fitness for the Older Adult
• American Heart Association; CPR
Athletic by nature, Sue earned a Bachelor of Science in Physical Education and Biology at the University of Texas. After discovering Pilates, she embarked on a second career to teach physical conditioning, and opened the Smart Moves studio in Florence, MA. In addition to her Certification with STOTT PILATES®, she has trained with Mary Bowen in classic Pilates and with Balanced Body Pilates. She is certified by American Council of Exercise as a Personal Trainer, and certified in Fitness for the Older Adult by the American Institute of Physical Educators. She continues her education training through numerous specialized workshops.
More than a personal trainer, Sue posseses a unique combination of natural physical ability, extensive training and education, and a caring, outgoing personality. Enthusiastic and encouraging, she offers personalized training with a sense of humor and without pressure or judgement. "At the end of a session, I want my clients to feel good and know that they have been taken care of for an hour."
Using the Pilates exercise method, Sue works to meet your individual needs and work with your body. She developes a fitness plan tailored to your lifestyle and limitations. Her personal attention will help you achieve the fitness level you're aiming for and enjoy yourself in the process
Pilates is an amazing way to stay fit, active, injury free and to have the stamina, and energy to enjoy your life and favorite activities for years to come. Private instruction focuses on your specific needs and goals. Personal attention can help you learn the Pilates method quicker than group class instruction. It can push your Pilates practice to a higher level of fitness and understanding.
221 Pine Street Suite 245
Florence, MA. 01062
Smart Moves Pilates with Sue Heffernan / Serving Western Massachusetts
221 Pine Street • Suite 24 • Florence, MA. • 01062 • 413-531-7902