With the week's pilates class scheduled for an earlier slot of 3 PM, the tension-filled commute to North York had likely only worsened with greater levels of traffic. In anticipation of the Solar Eclipse viewings, MTO signage had not only adopted French warnings, but glaringly bright cyan lettering as well. The high-contrast colours had me shaken, first for their newness and second for their presentation of information in a province where French is secondary. If anything, the English message should have been adopted in cyan, while French in orange - especially for the eastbound direction.
Min and the new receptionist were the only two staff members in the studio at the time of our arrival. Having likely acquired more experience over the course of the week, the cardigan-clad receptionist ensured that our stay beyond the building doors did not persist beyond two minutes. Greatly appreciated was this swift door-opening response.
Similar to her last class, Min wasted no time whatsoever, flowing through a multitude of exercises to ensure full-body coverage. At the start, she inquired of our condition - well, mine, since it always seems that the question is posed when one member has stepped away. I had noted neck pain, clarifying that it had resulted from fatigue as opposed to injury. In response to this declaration, a release segment was incorporated into the class: Placing the feet between the shoulder rests and laying the neck onto the footbar, we were instructed to turn the head towards the left and right, allowing for a gentle massage of the neck. As if the fixed plane rotations weren't already painful for me, we then proceeded with head circles in either direction. The relief was absolutely necessary, but also excruciating beyond belief given my longstanding neck tension.
Interestingly, I had been shifted the second Reformer instead of the one I would normally use. Min had indicated that it was due to the gear bar setting options, though the reason for the move wasn't entirely clear to me as most Reformers could be adjusted for height differences without issues. (Perhaps it was a manufacturer defect?) The warm-up would start with hamstring stretches: both hands and one foot would be placed on the footbar, with the foot in between the hands. One would then extend and bend the knee, keeping the ball of the foot planted on the footbar. Two counts of upper and lower back extensions/stretches would follow; swinging one leg on either side of the Carriage, we'd push out against the footbar and flatten the back to the best of our abilities while pressing hips down. The lower back and hip flexors are perpetually tight for me. Min assisted by gently pressing down the lower back for a better stretch.
Similar to her last class, Min wasted no time whatsoever, flowing through a multitude of exercises to ensure full-body coverage. At the start, she inquired of our condition - well, mine, since it always seems that the question is posed when one member has stepped away. I had noted neck pain, clarifying that it had resulted from fatigue as opposed to injury. In response to this declaration, a release segment was incorporated into the class: Placing the feet between the shoulder rests and laying the neck onto the footbar, we were instructed to turn the head towards the left and right, allowing for a gentle massage of the neck. As if the fixed plane rotations weren't already painful for me, we then proceeded with head circles in either direction. The relief was absolutely necessary, but also excruciating beyond belief given my longstanding neck tension.
Interestingly, I had been shifted the second Reformer instead of the one I would normally use. Min had indicated that it was due to the gear bar setting options, though the reason for the move wasn't entirely clear to me as most Reformers could be adjusted for height differences without issues. (Perhaps it was a manufacturer defect?) The warm-up would start with hamstring stretches: both hands and one foot would be placed on the footbar, with the foot in between the hands. One would then extend and bend the knee, keeping the ball of the foot planted on the footbar. Two counts of upper and lower back extensions/stretches would follow; swinging one leg on either side of the Carriage, we'd push out against the footbar and flatten the back to the best of our abilities while pressing hips down. The lower back and hip flexors are perpetually tight for me. Min assisted by gently pressing down the lower back for a better stretch.
Lower body warm-up would involve placing both feet on the footbar and bending/extending the legs for a few reps. Only one red spring was used, sharply contrasting against the minimum two red spring count of Jin's routines. Both feet would then be thread through the tension straps. At this point, I requested the addition of greater tension, though could not confirm whether the instructor had added one white or one blue. The exercises performed would include:
Next, one tension strap would removed from one leg. We'd continue with the same tabletop extension as before, but this time isolating one leg at a time. Needless to say, this was noticeably more difficult with more shakiness witnessed, especially when the weaker left leg was thread through the tension straps. On the final extension rep, the legs would remain extended for rotations. Inner thighs would be engaged thoroughly to keep the ring in place while twisting the lower body in the direction of the leg with the tension strap. In other words, if tension strap was on right leg, the lower body would rotate towards the right as much as possible without lifting the left hip off the Carriage. This exercise served to target the adductors, abductors, and obliques.
- Leg extensions: start with knees in tabletop, extend legs, then return
- Lift/lowers: keeping legs extended, lift and lower to targe the hamstring
- Leg extensions with a pilates ring fitted between the calves
- Lift/lowers with a pilates ring fitted between the calves
Next, one tension strap would removed from one leg. We'd continue with the same tabletop extension as before, but this time isolating one leg at a time. Needless to say, this was noticeably more difficult with more shakiness witnessed, especially when the weaker left leg was thread through the tension straps. On the final extension rep, the legs would remain extended for rotations. Inner thighs would be engaged thoroughly to keep the ring in place while twisting the lower body in the direction of the leg with the tension strap. In other words, if tension strap was on right leg, the lower body would rotate towards the right as much as possible without lifting the left hip off the Carriage. This exercise served to target the adductors, abductors, and obliques.
The decision to incorporate small props always brings about a certain degree of excitement. Core exercises are often best paired with inner thigh to ensure proper activation of the correct muscles, consequently lessening unintentional strain on the hip flexors and low back.
An upper body sequence would follow before we returned to lower body once more. With the palms placed on shoulder rests, fingers awkwardly wrapping around the bar, the rest of the body would form a box position. One knee would rest on the Carriage, while the ball of one foot would be placed on the footbar, allowing the raised leg to bend and extend into somewhat of a supported three-point bird-dog. That said, only one of three supports were fixed, for stability of the upper body demanded core strength and shoulder retraction. Despite frequently performing various variations of bird-dogs at home (with/without the foam roller and pilates ball, etc.), the exercise proved shockingly difficult when spring tension was involved. In addition, the wrists tired quickly (from cooking, baking, and dishes) and core strength was summoned to maintain stability - I was told to "scoop belly" with each rep, for fatigue prevented constant contraction.
Maintaining box position, one hand would take hold of the tension strap, gripping the rope portion only and pulling back for tricep extension. Although I had previously succeeded in performing arm isolation exercises with one blue and one white spring, one blue spring was deemed sufficient for the class. I had felt stronger two days prior during my own matwork, but likely had not recovered fully yet.
Finally, our hands would be placed on the cool, metallic frame of the Reformer while the legs would be extended. The torso hovered over the shoulder rests, while the feet planted on the Carriage. Tension-affixed dolphins were revealed as an extremely tiring exercise for the wrists and shoulders, nearly prompting resignation.
The instructor retrieved the platform extender for familiar inner thigh and glute med exercises:
Both exercises were done with one blue and one white spring, which is less than my normal of one red. That said, I had already begun to fatigue in my right glute, a response reflective of the previous days' (over-)exertion. Meanwhile, my pilates partner showed improved strength and stability, completing the entire sequence usine one red spring, and only bouncing back slightly in the extended position.
Maintaining box position, one hand would take hold of the tension strap, gripping the rope portion only and pulling back for tricep extension. Although I had previously succeeded in performing arm isolation exercises with one blue and one white spring, one blue spring was deemed sufficient for the class. I had felt stronger two days prior during my own matwork, but likely had not recovered fully yet.
Finally, our hands would be placed on the cool, metallic frame of the Reformer while the legs would be extended. The torso hovered over the shoulder rests, while the feet planted on the Carriage. Tension-affixed dolphins were revealed as an extremely tiring exercise for the wrists and shoulders, nearly prompting resignation.
The instructor retrieved the platform extender for familiar inner thigh and glute med exercises:
- Standing with the legs in a V-shape, with one foot on the platform extender and one foot on the Carriage shape, we were to push out the Carriage, hold the shape, inhale, then exhale to return.
- Standing with the upper body hinged, with one foot on the platform extender, one foot on the Carriage shape, and the supporting knee bent, we were to keep the supporting leg still while conducting side scooters.
Both exercises were done with one blue and one white spring, which is less than my normal of one red. That said, I had already begun to fatigue in my right glute, a response reflective of the previous days' (over-)exertion. Meanwhile, my pilates partner showed improved strength and stability, completing the entire sequence usine one red spring, and only bouncing back slightly in the extended position.
The platform extender would be maintained in place as we transitioned to the final set of exercises. After the footbar was lowered to the height of the Reformer frame, our forearms were to be placed on the platform extender, hands formed into fists and gently attached. Pressing the feet against the shoulder rests, the knees would be hovered slightly in preparation for planking. The knee hovers would evolve into extending legs into a plank, then returning and dropping the knees on the Carriage. Frankly, my preference would have been to keep the knees hovering, as I often do for plank variations involving a foam roller underneath the legs.
Dolphins would be next: a plank position would be maintained, then the feet would be dragged closer, forming a triangle (no scoop or C-curve). After just a few reps, we'd be instructed to return to plank and bend the knees to come back. Frankly, the sequence was not that challenging with one blue and one white spring, though my pilates partner's one red may have proven harder.
Thorough stretching would conclude the class:
Overall, the class was exceedingly fun. There were few reminders pertaining to neutral or imprint pelvis and just a few extended towards spine alignment, keeping the core engaged, and keeping the shoulders drawn "down". The session primarily emphasized engagement of core and continuous flow through various sequences. Once again devoid of holds and pulses, the series was nevertheless very comprehensive and very fulfilling.
Dolphins would be next: a plank position would be maintained, then the feet would be dragged closer, forming a triangle (no scoop or C-curve). After just a few reps, we'd be instructed to return to plank and bend the knees to come back. Frankly, the sequence was not that challenging with one blue and one white spring, though my pilates partner's one red may have proven harder.
Thorough stretching would conclude the class:
- Inner thigh stretches with one hand and one foot placed on the footbar, followed by lateral bending to release the sides and obliques
- Upper back stretches with hands crossed over one another at one end of the foot bar and Carriage pushed out; the torso would be rotated towards the direction where the hands were placed for an upper back and lat stretch.
Overall, the class was exceedingly fun. There were few reminders pertaining to neutral or imprint pelvis and just a few extended towards spine alignment, keeping the core engaged, and keeping the shoulders drawn "down". The session primarily emphasized engagement of core and continuous flow through various sequences. Once again devoid of holds and pulses, the series was nevertheless very comprehensive and very fulfilling.
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Succeeding the class would a casual trek about North York. The moderate spring temperatures and mid-afternoon visit facilitated exploration. Stores that had yet to open their doors at 11 AM were fully in operation by 3 PM.
The steadfast sojourn saw: small plushies at Mr. Pen, a glimpse at the menu of Moon Pasta and Kekou Gelato's shared space, a crowd beyond Tea Chat's for severely overpriced drinks, quick perusal of Space Coffee's seating quarters (before I was informed of their 4 PM closure), and familiarization of market prices for whole cakes at iBAKE.
The steadfast sojourn saw: small plushies at Mr. Pen, a glimpse at the menu of Moon Pasta and Kekou Gelato's shared space, a crowd beyond Tea Chat's for severely overpriced drinks, quick perusal of Space Coffee's seating quarters (before I was informed of their 4 PM closure), and familiarization of market prices for whole cakes at iBAKE.
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Warmer external conditions had enabled LUNA's backyard to accommodate patio-less outdoor seating in addition to their second floor café setup and ground-level two-seaters. Despite the extra tables, the bakery had hit maximum capacity, eliminating the option of enjoying bingsoo on site.
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At 4:51 PM, I successfully procured the very last Salted Bread Roll in their display case. Gathering from the previous visit, the period of sale for the coveted rolls essentially lasted four hours. Beyond the 1 PM - 5 PM duration, the lot would magically vanish until the following day. Taking to the roll, as well as a Coffee Rice Cake, to go, we resolved to spend the rest of our paid parking slot at Don't Yell At Me.
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Between a grass jelly-topped Osmanthus Coffee Latte at 30% sugar and Sea Salted Caramel Latte at 50% sugar, the former was deemed slightly lacking in the absence of Black Sugar Pearls. Meanwhile, the latter emerged creamy at first, then mellowed to a flavourful, sweet-savoury-caffeinated concoction with the dissolution of tiny ice cubes.
It was with much regret that we gnawed at the Coffee Rice Cake, for, beyond its toasty aromas, the square was dry, rigid, and not particularly appealing to the senses. The last Salted Bread Roll also exhibited somewhat stale properties, being stripped of the crunchy surface and butter-brushed sheen we had enjoyed last week. The follow-up observation was compelling enough to push me in the direction of R&D.
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We returned to the west end of the GTA around the 6:30 PM mark, at which point natural illumination persisted in abundance.
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My browsing partner was introduced to The Riverwood Conservancy, easily my go-to destination for solo cycling trips and brisk walks in the neighbourhood.
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The trip spanned about one hour. We traversed along the Credit River, underneath the 403, and admired the cascading ripples of blue, violet, and coral with the arrival of dusk.
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Sunset now takes place just before 8 PM, at which point we had returned to MacEwan Terrace with a few minutes to spare.
Days involving pilates and 10,000 (or more) steps are productive days - and almost always good ones at that. Supper would be enjoyed at home, in consideration of the outrageous amount of cooking that had been undertaken in the preceding days.
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