At CoreRageous Dance & Movement, we offer a variety of instructor-led fitness classes. We currently specialize in Classical Pilates (mat and apparatus), yoga, and NIA (Neuromuscular Integrative Action) classes. We also offer Tai Chi classes and plan to offer additional martial classes within the near future. Lastly, we contract with other health and fitness providers from time to time to provide a greater variety of services to our customers.

PILATES FREQUENTLY ASKED QUESTIONS (FAQs)
What is Pilates and what are its benefits?
Who was Joseph Pilates?
What can I expect from Pilates training?
What should I take first, mat or apparatus?
What should I wear in Pilates class?
How many times per week should I do Pilates?

What is Pilates and what are its benefits?
Pilates is a unique low-stress fitness based method that emphasizes building on stronger abdominal muscles (also known as the Powerhouse or core.) Besides strengthening the powerhouse, Pilates stretches and lengthens the body resulting in better spinal alignment. PILATES IS NOT PHYSICAL THERAPY, but it can help to relieve back pain, improve posture and breathing, and relieve stress and stress related disorders. Practicing classical Pilates regularly will show inevitable results in your posture, stability, strength, stretch (range of motion and flexibility), stamina, mind/body awareness, and self-confidence. Pilates helps you gain a healthier and happier life.

Who was Joseph Pilates?
Joseph Hubertus Pilates was born in Mönchengladbach, Germany, in 1880. As a child, Joseph Pilates had various illnesses such as asthma, rickets and rheumatic fever which inhibited him from doing most activities. Since he could not do most activities, he dedicated his childhood to learning from an anatomy book given to him from a family physician. He spent hours on end observing, studying, and reading about the human body in detail, watched animals move, and observed how animal mothers taught their young. Additionally he studied Eastern and Western yoga. By the age of 14, his body was so developed, Pilates became the model for anatomy charts and by adulthood he dabbled in activities such as gymnastics, yoga, boxing, skiing and diving.

In 1912, Joseph Pilates went to England and worked as a boxer and a circus entertainer. In 1914, when WWI broke out, Pilates and other Germans were interned in a camp in Lancaster. There he taught wrestling and self defense and began to devise the exercises used in the Pilates method today, also known as "Contrology" (the art of combining the mind and body while working out). Shortly after, he was transferred to another camp on the Isle of Man where he attended to veterans who suffered injuries and or diseases. This is where he began to design his equipment (known as apparatus today) by attaching springs to the hospital beds and wheel chairs to rehab the veterans.

After the War, Joseph Pilates returned to Germany and began to train the Hamburg Military Police in self-defense and continued to broaden his method of fitness he had begun to develop during the wartime. By 1926 he moved to the United States due to being unhappy with the political direction of Germany. In route to the US (New York) Pilates met his future wife Clara. After arriving in New York Joseph and Clara opened their first Pilates studio surrounded by various dance studios and rehearsal spaces. Due to the proximity of the dance community his method became very well known and then quickly grew within the community and for dancers. Up until his death in 1967 he taught people how the mind and body worked together while working out. To date, Joseph Pilates' method remains to be popular due to its non-stressful nature on the body while performing fitness exercises.

What can I expect from Pilates training?
At CoreRageous Dance & Movement we teach the Power Pilates method: We focus on the concepts "classical", "systematic", and "integrated." Our teaching approach is simple and consistent allowing for clients to learn and see a visual result. Clients learn how to move while exercising, resulting in the body naturally healing. When clients are working out the instructor visually looks at the bodies in motion and will make corrections.

Apparatus: Everyone starts their apparatus training with a beginner system program and will move on to more challenging concepts over a period of time. Each session is typically 55 minutes utilizing specific apparatus such as Mat, Reformer, Cadillac, High Chair, Wunda Chair, Ladder Barrel and Barrels.

Mat: If you are a person who enjoys working out in a group, then mat classes are for you. The mat classes consist of exercises with variations allowing for you to continue learning the order of exercises at the same time increasing your stability, strength, stretch and stamina. Mat Pilates is a wonderful supplement to apparatus training it teaches you to rely on your body for resistance rather than lifting heavy weights or causing extreme stress to oneself. All mat classes are taught in the traditional, classical method created by Joseph Pilates himself. Most of all, mat is the heart and soul of Pilates.

What should I take first, Pilates mat or Pilates apparatus?
Just like Joseph Pilates intended his exercises to be your body will learn to take corrections naturally without feeling unwanted force whether doing mat or apparatus. You want to consider what you are trying to achieve in your workout and how quickly you want to see a change. It is recommended, if you have special needs or a major injury, you may want to consider starting with apparatus "private" sessions to insure your safety otherwise mat classes are okay if you like working in a group setting.

What should I wear in Pilates class?
It is recommended you wear form fitting work-out pants or bike shorts with a fitting top or something of this nature. If you do not own workout gear wear clothes that are comfortable and suitable to workout-in. Keep in mind, clothes should not be too oversized where it is difficult for the instructor to make corrections. No shoes are worn and socks are optional.

How many times per week should I do Pilates?
Working out in Pilates is just like every other workout program. The more consistent you are the stronger you will become and the more your body will change. Two or three times a week is a good balance to see quicker results in your body.

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PILATES CLASSES OFFERED

PIL 601
Beginner Mat Ages 15 to Adult

New to Pilates? This class is perfect for anyone interested in learning the basic foundational exercises, principles and language for Pilates mat work. The class is 50 minutes in duration. NOTE: It is recommended you complete a minimum of 10 beginner lessons or gain permission from your instructor before moving into open-level mat classes.

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: None.

PIL 602
Open Mat Ages 15 to Adult

This class combines beginner and intermediate mat exercises. The workout becomes more flowing and challenging. You increase your knowledge on how to use your own body to create resistance, resulting in more core stability. This class is 50 minutes in duration.

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: At least 10 Beginner Mat lessons or permission of the instructor.

PIL 603
Mat with Props Ages 15 to Adult

This is an intermediate mat class that introduces the use of magic circles, weights, resistance bands, and resistance (stability) balls. The class is 50 minutes in duration.

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: At least 10 Beginner Mat lessons or permission of the instructor.

PIL 611
Pilates Tower Ages 15 to Adult

This 55 minute workout is appropriate for students who have Pilates mat experience. This is a group class designed for people who want to further their Pilates experience by using a piece of Pilates apparatus know as the "wall unit" or "tower". This class will continue strengthening the core, provide more stretch for muscles and strengthen your mat work.

        Minimum per class is 2 clients and maximum is 5
        By appointment only, sign up at the front desk or call the studio in advance
Prerequisites: Some Pilates mat or apparatus experience.

PIL 621
Private Apparatus Ages 15 to Adult

This class allows someone to train with one instructor for 55 minutes on Pilates equipment created by Joseph Pilates. This class is highly recommended for people who have special needs and find they need special attention or someone who plainly prefers working out alone and not in a group class setting.
NOTE: We recommend at least 1 to 3 apparatus sessions to be a private unless you begin training with a friend/someone from the start.

        By appointment only; sign up at the front desk or call the studio in advance
Prerequisites: None.

PIL 631
Duet Apparatus Ages 15 to Adult

This class allows two clients to train with one instructor for 55 minutes on Pilates equipment. Duet sessions allow you to work out with someone you enjoy working out with. Working out with someone can build moral and create more energy within the workout. It is recommended you make this appointment with another person.

        By appointment only, sign up at the front desk or call the studio in advance
Prerequisites: None.

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PILATES TESTIMONIALS

August of 2007 was my introduction to Pilates at CoreRageous Dance & Movement and to Andi as a trainer/instructor. I signed up for a ten week class with the hope I would possibly learn something to expand my current workout routine. Six months and nearly 20 lessons later I now view this workout as a positive, life-changing experience. Stretching is easier, balance is improved and physically I feel better in subtle but important ways.

I credit these positive changes not only to the structure and discipline of Pilates but also to Andi's personal and professional approach. It is immediately obvious she is very knowledgeable, extremely competent, and a strong believer in Pilates potential to improve physical strength and flexibility. She is an attentive and concerned expert who intuitively knows how to access and challenge her clients based on their individual strengths and weaknesses. I highly recommend her as an individual and/or class instructor. I intend to stay with her for a long time to come.

Cynthia Bartolomeo
Crownsville, MD

I have been taking Pilates mat class with Andi since the opening (August 07) of CoreRageous Dance & Movement located in Historic Savage Mill. From day one, she has been a wonderful teacher, encouraging me every week to challenge myself with her expert guidance. Her knowledge and training in Pilates is extensive allowing her to tailor each session to my particular needs, and adapting and adjusting as the class goes on.

Andi recently helped in my recovery from a painful leg injury, patiently working with me to regain mobility and motion using the techniques and principles of Pilates in a rehabilitative way. This flexibility reflects her ability to sense the needs of her students and react accordingly. Andi is deeply committed to her students and her lovely studio. The studio is a bright place, clean, uncluttered and welcoming. I encourage everyone to come in, have a look, take a class, and get moving!

Angie Gallas
Laurel, MD

I have taken two courses at CoreRageous Dance & Movement; ballroom and Pilates. In both areas I have found the instructors both skilled and patient. I have found Pilates has strengthened me and increased my flexibility. I plan to continue it on a weekly basis.

Bob Smith
Columbia, MD

Andi's Pilates class has greatly improved my flexibility and stamina. It is an excellent workout.

Linda Roberts
Laurel, MD

When I began Pilates personal training sessions a year ago it was an effort to walk from the parking lot to the studio (approximately 50 steps) due to a debilitating eye condition. Now today, I on purpose park farther away to enjoy my walks.

Pilates has been a slow evolution for me. I have not lost pounds but inches have been lost. I have gone down 2 pants sizes, stand straighter and my posture has improved. People notice a difference, one friend said, "You have a sparkle in your eye." Everyday tasks aren't such an effort - things just happen!

As an instructor, Andi has a personality that has a sense of peace, a quiet inner motivation and makes me want to try harder. There have been many days I have wanted to stop but Andi has kept me going. Andi easily adapts to people's physical and psychological problems by starting simple with exercises and building up to the more ideal exercise. Andi's love of what she does shines through.

Deb Sprague
Sykesville, MD

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WHY TRY YOGA?
Yoga is an ancient system of self-improvement and not a religion. It is designed to increase self-awareness. There are many forms of yoga that involve meditation, breathing, chanting and exercise. Hatha Yoga is the basic exercise form of yoga. Within Hatha Yoga, there are many styles of practice.

The techniques of yoga are intended to restore proper balance and rejuvenate all body systems. Using breath as an extension of the postures promotes free flow of energy throughout the body and eliminates toxins from the joints, glands and organs. Enhanced flexibility and agility are benefits. Through integrating and harmonizing the mind, emotions, body and spirit, practicing yoga brings a feeling of harmony and balance to one's frame of mind.

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YOGA CLASSES OFFERED

YOG 741
Beginning Yoga Ages 14 to Adult

This class introduces new or current students to the fundamental principles of alignment and breath while learning basic poses. This is a great class for people who have not taken yoga before or who want to continue their training at a slower pace than an intermediate class.

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: None.

YOG 743
Yoga Level 1-2 Ages 14 to Adult

This class is ideal for students who have taken Beginning Yoga. Emphasis is typically on refining. Beginning Yoga poses while integrating more Additionally, this class will help students to continue to build stamina, increase strength, and most of all, enhance their yoga experience.

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: Some prior yoga training suggested.

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ABOUT NIA
Neuromuscular Integrative Action or NIA combines dance movements and heart-pumping martial art moves infused with subtle therapeutic techniques designed to heighten body awareness and Sensory IQ. The Nia workout is generally performed in bare feet and, through the use of music and movement, each Nia experience is uniquely crafted to both calm and invigorate. A Nia workout delivers cardiovascular and whole body conditioning for the body, mind, emotions and spirit. For more information about NIA, visit www.metrodc.niasite.com or www.nianow.com.

NIA CLASS OFFERING

NIA 901
NIA Ages 15 to Adult
(See description above.)

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: None.

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ABOUT QIGONG & TAI CHI
Qigong (pronounced chee-gong) is an ancient Chinese therapy that combines gentle exercises with breathing techniques, meditation and visualization to improve the circulation of Qi, or life energy in the body. The aim is to promote the flow of Qi in the body, and so increase vitality and flexibility, promoting relaxation and healing of disease.

Qi is divided into two polar opposite states of being, Yin and Yang, which fluctuate, causing imbalance, which can lead to illness. When these are in harmony, physical and emotional health is achieved.

What are the benefits?
Qigong helps to improve overall health, lower blood pressure, improve circulation and reduce stress. Back and arthritic pain can also be alleviated by Qigong, according to studies carried out at Johns Hopkins. Chinese studies claim to show that it can increase blood flow to the brain and other organs, enhance the immune system and hormone function, as well as improve bone density.

What does it involve?
Qigong falls broadly into two categories, soft and hard. The former focuses on breathing exercises and meditation. The latter includes highly controlled exercises such as Tai Chi and aims to strengthen the body as well as the mind.

Students are recommended to wear comfortable clothing and flexible shoes. The teacher helps each student to channel their minds or "intention" into the postures, which are easy to learn.

FORMS OF QIGONG AND TAI CHI
The two forms of Qigong, "The Eight Brocades" and "The Five Animals Play," and the Tai Chi form are all deeply relaxing ways to manage stress. There is also "Tai Chi Sword" for those who have completed the Tai Chi form. Below is a description of each form.

The Eight Brocades
In The Eight Brocades form of Qigong, all movements are soft, slow, simple yet powerful. Special emphasis is placed on gentle stretching and breathing to stimulate circulation for relaxation.

The Five Animals Play
The movements of The Five Animals Play represent the Crane, Bear, Deer, Monkey, and Tiger. This form of Qigong is done in a playful manner using one's fantasy to imitate each respective animal. As with The Eight Brocades, the movements are soft and slow with emphasis on stretching for deep relaxation.

Tai Chi
In this Yang style of Tai Chi, the slow graceful rhythm suggests meditation in movement. In a series of 60 movements, Tai Chi helps to explore the space surrounding us, creating a feeling of deep relaxation. According to recent studies at Johns Hopkins, Tai Chi also helps the circulatory system, improves balance, and reduces high blood pressure.

Floating Sword (Bei Shaolin Jen)
The Tai Chi Sword form is called floating sword and is usually taught to those who have experience in Tai Chi or Qigong. Like Tai Chi, the Tai Chi Sword form is slow and graceful, as the name suggests. Training with sword is directed toward creating positive energy and overcoming negativity.

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TAI CHI CLASS OFFERING

TAI 581
Tai Chi for Adults Ages 17 to Adult
(See description above.)

        The minimum number of students per class is 3; maximum is 10
        We request that you reserve your space for this class no later than 2 hours before each lesson
Prerequisites: None.

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Click here for a printable version of our Summer 2008 Adult & Older Teens' Dance & Fitness Classes Schedule.

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For all applicable Studio Policies, please visit the policies section of our About Us page or click here to open a new window at that location in our web site.

Advance Reservations
For all fitness classes, we suggest you call or email us to reserve your spot. Drop-ins at $15.00 per class are allowed only if space is available.

Cancellation Policy for Pilates Apparatus Training
All apparatus lessons must be cancelled within 24 hours. If 24-hour notice is not given, then you are billed for your lesson. Please note, if you are in a duet lesson, there must be two of you to workout, else the fee for a lesson is charged as a private lesson for that day.

Class Cards
Pilates, yoga, and NIA class cards may be used for Pilates, yoga, and NIA workshops. Other workshops outside of these activities are charged accordingly.