Training is available to Nike Fitness Center members, and to employees and guests purchasing a day pass at the Fitness Center. I cannot personally bring guests in for training; you must have an employee family member.
Choose from 3 types of Pilates training:
Pilates Passport Training
The Pilates Passport enables members to attend the 20 complimentary Pilates reformer classes offered each week at Nike. Classes are limited to 12 people at a time. It also allows use of the reformers in the Mag Scrambler when group classes are not scheduled. Both are fabulous perks unique to Nike — no other studio offers free machine classes and unlimited access to reformer machines. In the Portland, OR metro area, private sessions typically run $50-$75 each, and group equipment classes run $20-$30 each. Many employees have been coming to these classes 3x a week for 5 or more years. What a great employee perk!
To attend the Nike classes, you need to be a Fitness Center member (only Nike employees and their families are eligible to join the Fitness Centers) and you need to attain your Pilates Passport status, which involves taking a minimum of five private or semi-private Pilates sessions. Five private sessions are priced at $245, five 2-person sessions are $180/person. I’m available for Passport or ongoing private training at the Nike World Headquarters Monday – Friday.
Complimentary Group Reformer Classes for Passport Holders
Mondays ~ 11am, 12:15 pm and 1:15pm (Tammy)
Tuesdays ~ 6am, 7am, 11am, 12:15pm (Tracey) 4:30pm, 5:30pm (Christine)
Wednesdays ~ 11am, 12:15 pm and 1:15pm (Tammy)
Thursdays ~ 6am, 7am, 11am, 12:15pm (Tracey) 4:30pm, 5:30pm (Christine)
Fridays ~ 11am (Christine) 12:15pm (Tracey)
Passport holders can sign up for up to 2 Complimentary Group Reformer classes in advance, each week, using the Fitness Center online scheduling system. Drops-in’s are taken on an availability basis.
To earn your Passport, you’ll need to purchase 5 training sessions where you’ll learn a set of Passport exercises on the Reformer machines, as well as basic principles of Pilates. We’ll also fine-tune the exercises for you — i.e. if you’ve had ACL surgery and your knee no longer bends all the way, I’ll show you how to handle exercises that would normally require this. Part of the beauty of Pilates is that we don’t want you ‘tough it out.’ There is always a way to make an exercise fit where your body is today.
Joseph Pilates is famous for saying:
In 10 sessions, you’ll feel the difference;
In 20 sessions, you’ll see the difference;
In 30 sessions, you’ll have an entirely new body
Here’s what happens in those first 30 sessions:
Session #1 involves time to discuss any previous injuries or accidents, ongoing aches and pains, and any questions or concerns you might have. Pilates was developed to accomodate rehabilitating the body, so no worries if you have some difficulty with a knee, hip, shoulder or even your back.
We’ll do a few exercises on a mat, that will help you access your core muscles. These can be done anywhere, and are particularly helpful once you get onto the Pilates Reformer machines. You’ll try out several different positions and movements on the reformer: laying down, standing up, kneeling, and seated. At first, every movement feels like a circus trick; over time, you’ll feel the work become more and more efficient. Any of the positions can be modified to accomodate your needs, whether that means being gentle on a joint or bumping up the tension for an elite level athlete.
Most people don’t sweat in session #1, so no need to plan a shower unless you’re doing another workout while you’re at the gym. After session 1, you’ll feel some new muscles either the same day or next day.
Sessions 2-5 will involve some sweat! I usually plan a quick rinse afterward, but your hair won’t be sweaty like after a spin class. In each session, we’ll review the moves from the prior workout, plus add new moves. You’ll surprise yourself with how quickly your body remembers the exercises and begins to respond to them. I’ll show you how some exercises progress in class, with each person doing what’s appropriate for their body.
By the end of Session 5, you’ll feel comfortable with the Reformers and their accessories, the basic positions, and the set list of Passport exercises. You’ll be able to move at a pace that keeps up with the group classes, and gives you a full-body workout in an hour. Yes, it’s also possible to do a full body workout in a half hour, but the group classes are 60 minutes.
At this point, you can expect improved posture and better muscle balance, which both lead to more energy and less fatigue from the daily grind. As you learn about body mechanics during your sessions, you’ll hold your body more efficiently in your daily life. Bonus: this often looks better, as well as feels better. As your smaller accessory muscles learn when to kick in and when to take a break, you’ll notice fewer annoying tweaks in your body and more energy overall. For athletes, this translates to more efficient workouts outside of the Pilates studio — if you’ve hit a plateau, Pilates might be the shift you need.
After session 5, you’ll have gained your Pilates Passport status, which allows you to attend the group reformer classes at no cost. No worries, we won’t expect you to remember every little thing from your initial training. You’ll surprise yourself though — with a little prompting, you’ll be able to do all of the Passport exercises. We’ll continue to fine-tune your position and execution, and you’ll continue to learn new positions, exercises, and sequences. Whenever you feel ready, you can also now workout on your own in the group Pilates studio.
In your first 10 sessions, you’ll see shifts in muscle tone, body symmetry, strength and flexibility.
In your first 20 sessions, you’ll build muscle mass which increases calorie burn. If you used to carry tension in your neck & shoulders or in your low back & hips, this will ease up considerably or disappear completely. Your new habits of holding your body efficiently will be paying off.
In your first 30 sessions — no matter what your starting point is — you’ll feel different, you’ll look different, and people will notice the new confidence you have in your body. This goes for athletes as well as for those who haven’t worked out in a long time (or ever.) Everyone has the ability to shift their body to be stronger, longer, leaner and more efficient. It will feel good to move, stretch and breathe in new ways. You’ll unconsciously shift out of positions that cause undue strain. All or most movement patterns in your life will now feel comfortable and efficient.
If you’re shooting for the Entirely New Body, plan to do those 30 sessions in 10 weeks time.
Shoot me an email to get started: christine@binnendyk.com
Private Pilates Training
Many fitness members choose to train privately. This enables them to focus on their own fitness goals, at their own pace, during their own schedule. It also allows them to use the private Pilates Studio which includes using more of Joseph Pilates machines: the reformer, the cadillac, the wunda chair and the ladder barrel. Each of these machines assists the body in a different manner, sometimes making a movement pattern easier, sometimes making it harder. Private training is good idea at least once every 6 months for ongoing group attendees. Having an evaluation of where you are in training can do wonders for your routine.
Special Group Training
Have a group coming in from outside the Beaverton area? Need an activity for a team on campus? How about a one of a kind activity that gets them moving and doing something out of the ordinary?
Groups of up to 12 people can experience a 60 minute reformer class that requires no previous experience. They’ll laugh, they’ll stretch, they’ll strengthen. Pilates gets both the body and the brain moving. At the end, everyone will feel worked, yet refreshed.
Have more than 12 people? No trouble – we can do a combo session for up to 24 people, where attendees experience similar moves on and off the machines. This scenario also offers a take-home routine to do on your own.
How to Schedule
My openings are posted here, I update them each evening. Simply shoot me an email — christine @ binnendyk. com — with the dates + times you’d like to reserve, and I’ll confirm with you via email. Please let me know if you need a time not listed; I may be able to accommodate you or put you together with another trainer who can fit your needs.
Fees
Please purchase your training package thru the online system or at the Lance front desk on the day of your 1st session. The front desk at the Lance accepts cash, checks, and credit cards. All Passport sessions and classes are 60 minutes. Personal training sessions can run 30, 45 or 60 minutes. Special group training can be extended.
(5) 1-person sessions = $245
(5) 2-person sessions = $180/person
(5) 3-person sessions = $165/person
1 hour of special group training: $150 (this can be billed to your group)
What to Wear
Wear what you would to a yoga class — stretchy, not super baggy. At times, you’ll be on your back with your legs in the air, so loose soccer shorts would need a liner layer for modesty’s sake. Athletic shoes are not necessary. I recommend wearing socks, simply because we use canvas loops that can’t be sanitized between each use. (If you prefer barefoot, that’s ok with me. I just can’t vouch for everyone else’s feet….)
Policies
Please let me know of any injuries, surgeries, or health concerns (current or past) either via email or at the beginning of session #1. I’ll have a health questionnaire for you to fill out at session #1. We have a 24-hour cancellation policy for all personal training at the Lance. If I’m able to fill your cancelled appt, of course there would be no charge (I keep a waitlist.) Should you need to reach me during the day, the best way is via voicemail or text at 503-789-5833 or email Christine@binnendyk.com; I usually take a peek in between clients.
Pilates
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