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Inside Out Body Therapies
5720 Fayetteville Rd
Durham, NC 27713
Uber
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Pilates
Pilates is a system of therapeutic exercises originally developed in the 1920s by Joseph H. Pilates. These exercises are designed to stretch, strengthen, and balance the whole body with an emphasis on the breath, mindfulness, alignment, and coordinated, flowing movement. InsideOut offers Classical Pilates instruction with Third and Fourth Generation Instructors. Clients receive in-depth instruction in the Classical Pilates exercise repertory as well as insights from a diverse array of therapeutic and somatic approaches.
Pilates Benefits
As a comprehensive movement system, Pilates can be individually tailored to meet your needs and goals for overall fitness and well-being, athletic training, rehabilitation, or pain management. At IOBT, Pilates exercises can be modified to meet the needs of almost anyone - no matter age or fitness level. Our staff has years of experience working with many different body types and specific client needs or goals, including:
Increased fitness
Overall tone and body shaping
Better strength and flexibility
Stress reduction
Experiencing the joy of a fun and invigorating workout
Improved sports performance (especially golf, tennis, basketball, running, swimming, and biking)
Pre- and post-natal fitness and rehabilitation
Low back pain management
Pre- and post-surgical rehabilitation
Organ transplant recipient and donor fitness and rehabilitation
Chronic pain management
Pilates Equipment
In order to keep the level of the class consistent and to ensure client safety, InsideOut requires that new clients take two Private Pilates sessions before signing up for Equipment Classes. If you have questions concerning this policy, please email the studio. You may also contact the instructor of an Equipment class through info@insideoutbodytherapies.com as well. InsideOut also offers clients new to Pilates and new to Equipment classes, a 2 for 1 Private special for $70. Today's spring-loaded Pilates equipment has evolved over the decades to facilitate recovery from a variety of different injuries and coordination difficulties. Spring tension gives the body proprioceptive feedback, which in turn stimulates the gravity orientation (or postural) system. Effective and appropriate stabilization and sequencing can then be trained so that these new skills are easily integrated into your daily life. Many Pilates exercises are performed lying down on the equipment which can facilitate a gentle progression from non-weight-bearing to full weight-bearing activities. When you have success with movement and a positive movement experience, you can shift the perception that movement causes pain. Working out on Pilates equipment can not only be therapeutic, it also can be challenging and fun. Pilates equipment is versatile, allowing for many different body types, sizes, and conditions to be comfortably accommodated. At IOBT, we use:
The Reformer
The Cadillac or Trapeze Table
The Low (Wunda) Chair
The Ladder Barrel
The Foot Corrector
The Ped-o-Pull
The Pole System
We also offer
Pilates mat classes, in which no specialized equipment is used. Mat classes are a wonderful and economical introduction to the work and an essential component to a well-rounded Pilates practice.
Pilates-Based Physical Therapy
Pilates-Based Physical Therapy (PBPT) at InsideOut is an approach to healing grounded in the moving body. We assess and treat the whole person - not just an injury or symptom - through Pilates exercises and traditional physical therapy methods. At IOBT, we are particularly adept at identifying and correcting problematic postural and movement patterns that can cause you pain. We believe that you can feel better when you move better.
PBPT Benefits
PBPT encourages you to take an active role in your recovery. You'll be asked to learn and engage in new ways of moving, of listening to your body, and of taking care of yourself. As an active participant, your benefits will be maximized and your healing time shortened. As you learn to listen to your body more attentively, future injury can also be prevented. We will teach you the skills you need to maintain your gains once treatment has ended. If you are interested, we can also help you incorporate Pilates classes and/or individualized Pilates lessons into your everyday, post-treatment life. Our clients have successfully used PBPT to treat:
Acute and chronic low back pain
Sciatica
Overuse injuries
Tendonitis
Headaches and neck pain
Repetitive stress disorders
Foot and ankle pain
Postural issues
Pelvic and spinal instability
Shoulder pain
Women's health issues
Orthopedic injuries
Neurological and balance disorders
Scoliosis
Pilates Equipment
Today's spring-loaded Pilates equipment has evolved over the decades to facilitate recovery from a variety of different injuries and coordination difficulties. Spring tension gives the body proprioceptive feedback, which in turn stimulates the gravity orientation (or postural) system. Effective and appropriate stabilization and sequencing can then be trained so that these new skills are easily integrated into your daily life. Many Pilates exercises are performed lying down on the equipment which can facilitate a gentle progression from non-weight-bearing to full weight-bearing activities. When you have success with movement and a positive movement experience, you can shift the perception that movement causes pain. Pilates equipment is versatile, allowing for many different body types, sizes, and conditions to be comfortably accommodated. At IOBT, we use:
The Reformer
The Cadillac or Trapeze Table
The Low (Wunda) Chair
The Ladder Barrel
The Foot Corrector
The Ped-o-Pull
The Pole System
Pilates Teacher Training
InsideOut Body Therapies' Pilates Teacher Training is one of the first in the country to be licensed from The Pilates Center (TPC) in Boulder, Colorado. InsideOut Body Therapies' (IOBT) Teacher Training Program is considered "The Harvard of Pilates Teacher Training Programs" by Pilates' professionals worldwide and is registered with the Pilates Method Alliance. It is one of the most respected, comprehensive and intensive programs of its kind. Students work with Third Generation Instructors learning both Classical and Therapeutic Pilates. Our goal at IOBT is to inspire students to be the best Pilates teacher they can be.
Why IOBT Pilates Teacher Training?
The Pilates Teacher Training Program (TTP) at InsideOut Body Therapies (IOBT) is affiliated with The Pilates Center (TPC) of Boulder, Colorado.
Our programs adhere to guidelines established by the Pilates Method Alliance and prepare you to work in a professional Pilates studio. This comprehensive, Classical training includes an in-depth study of the entire Pilates System. Your training will be taught by Master Pilates Instructors and Physical Therapists with years of teaching and rehabilitation experience who have apprenticed with Second and Third Generation Pilates Teachers. Students gain a deep understanding of both the theory and application of the Pilates System on all the pieces of Pilates equipment as well as the matwork. The training demands not just the straightforward memorization of the full repertoire of classical exercises, but develops your perceptual, pedagogical, and embodiment skills allowing students to explore the art of teaching and to develop the skills to teach the form to widest possible client population.
IOBT offers a unique experience in that students are also exposed to the therapeutic applications of Pilates.
IOBT offers Pilates-Based Physical Therapy and students are given additional opportunities to study and observe these therapeutic applications. Students graduate with the skill set to work with a variety of clients from the chronic pain patient to the professional athlete and dancer. Participants learn the anatomy and kinesiology involved with Pilates and functional training and prepare to sit for the PMA® National Certification Exam
Our TTP will challenge you to develop and grow physically, mentally, and emotionally to become a compassionate and knowledgable instructor.
Our Training hones the skills you will use daily to read the body in movement, see muscular patterning, and create training sessions for both individuals and groups. We also will train you to communicate and cue your clients through a supportive atmosphere of mentorship and apprenticeship that includes practical exams, constructive feedback, and teaching clinics.
ALL the classical material
ALL the classical material (Beginning to Advanced) along with countless modifications are presented in a logical and precise way that not only allows you to progress your clients effectively, but gives permission for your creativity and love of movement to flourish within your new career.
Trainee Benefits Offered to IOBT Students
Each program includes a combination of Internship and Exam hours and will vary depending on the program. Students are expected to complete an average of 15 hours per week toward their Internship hours. Internship Hours include; Online Lectures, Observation, Practice Teaching, Lessons, Personal Workouts,Teaching Skills, and Required Readings. Students are strongly encouraged to attend weekly symposiums and teaching skills classes. Free mat and equipment classes
Mentorship and individual advising from Third Generation Master Teachers
Symposiums to discuss anatomy, kinesiology, and body reading skills
Teaching Clinics and additional workshops
Access to Library (Includes articles, books, and videos)
Use of IOBT facilities for practice teaching
Opportunities to teach Group Equipment Classes
Weekly workouts with instructors and other trainees
Exposure to Rehabilitative and Therapeutic Pilates
Exposure to other Healing and Movement modalities: Rolfing and Massage, Acupuncture, Physical Therapy
Additional 10% discount on IOBT services and workshops
New Teachers
Pilates Programs Offered at InsideOut Body Therapies
Advanced Program
The Pilates Center's (TPC) renowned Advanced Teacher Training Program is 950 hours and can be done in either 12 or 18 months. It has been recognized as the most respected, comprehensive and intensive Pilates teacher training program of it's kind for over 20 years. Upon completing the program students will be proficient performing and teaching the complete classical Pilates repertoire from a beginner level to the advanced level on all pieces of equipment. It is our belief that you must be proficient with the full body of work to fully understand how it can enhance a client's movement and health. Upon completion of all requirements of the program, participants receive an Advanced Teacher Training diploma and meet eligibility requirements to take the PMA Certification Exam
Advanced Program Entrance prerequisites
To be accepted into the Advanced Teacher Training Program students must pass a Level III (Intermediate) performance on Reformer or Mat. Generally it is preferred that students complete this on the Reformer, because the equipment can be challenging and complicated. This can be sent by video or completed with a TPC teacher. Applicants must make payment of $80 for the evaluation. Students must complete the performance without being told what to do, knowing the order, repetitions, springs, equipment changes, and breath while moving from their core. The Pilates Center sells a DVD showing the exact order, repetitions, springs, equipment changes, and breath to assist students with passing their Program Evaluation. All students applying for the program must be injury free (recent injuries) and post-partum at least six months. Once accepted into the program, students must pay the registration fee of $250 to begin the enrollment process. All fees can be paid online or by contacting the front desk at The Pilates Center. Students can begin the program at any time.
Advanced Program Application Details
Students can send in their application by filling it out directly via TPC's website. Students are responsible for paying the application fee of $105.00 USD upon submission of the application. Application and Registration Fees can be paid online as well: Advanced Program.
Intermediate Program
Our Intermediate Teacher Training Program is the perfect way for anyone to begin their journey to become a professional PIlates teacher. Over the course of nine months, our students explore the complete, comprehensive classical Pilates repertoire and teaching principles. Through our 60 hour Formal Lecture Series, internship hours, advisor meetings and examinations, students are able to delve deeply into the beginning through intermediate levels of the repertoire. Upon completion of this 450 hour program, and after passing all written, performance, and practical exams, our graduates receive The Pilates Center Intermediate Teacher Training Program Diploma, and completion of this program qualifies you to take the PMA Certification Exam.
Intermediate Entrance prerequisites
To be accepted into the Intermediate Program, students must have at least 17 hours of lessons that include experience on the Reformer, Cadillac, Low Chair and Mat. To apply, click on the link below and follow the instructions to apply and register via The Pilates Center website: Apply Intermediate
Intermediate Plus Program
Our Intermediate Plus Teacher Training Program is the perfect way for anyone to begin their journey to become a professional Pilates teacher. This 600 hour program is an expansion of our Intermediate Teacher Training Program, consists of an additional 150 hours, contains 10 observed teachings, and includes a case study. Over the course of 12 months, our students explore the complete, comprehensive classical Pilates repertoire and teaching principles. Through our 60 hour Formal Lecture Series, internship hours, advisor meetings and examinations, students are able to delve deeply into the beginning through intermediate levels of repertoire. Upon completion of this 600 hour program, and after passing all written, performance, and practical exams, our graduates receive The Pilates Center Intermediate Teacher Training Program Diploma, and completion of this program qualifies you to take the PMA Certification Exam.
Intermediate Plus Program Entrance Prerequisites
To be accepted into the Intermediate Plus Program, students must have at least 17 hours of lessons that include experience on the Reformer, Cadillac, Low Chair and Mat. To apply, click on the link below and follow the instructions to apply and register via The Pilates Center website: Apply Intermediate Plus
Already a Pilates Teacher?
Programs for existing teaching at IOBT
Therapeutic Mentorship - Coming Spring of 2015.
Bridge Program
Our Bridge Program is designed for graduates of The Pilates Center Intermediate Teacher Training Program or another 450 hour (minimum) comprehensive teacher training program who wish to advance their skills and further their education. Over the course of 9 months our students explore the complete, comprehensive classical Pilates repertoire and teaching principles. Upon completing the program, students will be proficient performing and teaching the complete classical Pilates repertoire from a beginner level to the advanced level on all pieces of equipment. It is our belief that you must be proficient with the full body of work to fully understand how it can enhance a client's movement and health. Through our 60-hour Formal Lectures Series, internship hours, advisor meetings and exams, students are able to delve deeply into the intermediate through advanced levels of the repertoire. Upon completion of this 500 hour program, and after passing all written performance, and practical exams, participants receive an Advanced Teacher Training diploma and meet eligibility requirements to take the PMA Certification Exam
Bridge Program Prerequisites
Students can send in their application by filling it out directly on the website. There is no fee associated with submission of the application. To be accepted into the Bridge (Intermediate) Teacher Training Program students must have already graduated from the Intermediate Teacher Training Program. All students applying for the program must be injury free (recent injuries) and post-partum at least six months. Once accepted into the program, students must pay the registration fee of $250 to begin the enrollment process. All fees can be paid online or by contacting the front desk at The Pilates Center at 303-494-3400. Students can begin the program at any time.
Rolfing
Rolfing® Structural Integration ("Rolfing" or "SI") is a unique body therapy that utilizes hands-on connective tissue manipulation and movement education to balance the whole body in gravity. Rolfing was developed by Dr. Ida P. Rolf over fifty years ago and continues to offer clients an unparalleled opportunity to improve their posture and movement patterns, and often reduce their pain symptoms. Unlike other types of bodywork (such as massage), Rolfing is primarily concerned with integrating and balancing the body in gravity. The standing, sitting, and moving body are constantly assessed and reassessed during a session, making the changes Rolfing evokes particularly applicable to daily life where you need them most.
About Body Systems Integration
Body Systems Integration (BSI) is the name specific to the work of KimLien LaFitte at InsideOut Body Therapies. BSI utilizes the following modalities in order to help you find the right combination of intervention to heal from injury or chronic pain.
Fascial Release
This manual technique helps to free the connective tissue for more optimal function of the musculoskeletal system.
Movement Re-education
This movement technique uses the fundamental theories and exercises of Pilates with support of the Pilates equipment, mat, standing or walking to retrain your body how to move with more ease and less strain.
Neural Mobilization
This technique frees nerves that can get stuck in the fascia to release neural tension so information from the nervous system can flow more organically.
Structural Integration
A series of bodywork sessions in the Rolf method using mostly manual techniques with a focus on opening up the fascia, aligning the bones, and integrating the structure to create more ease in the body.
Pilates
A system of therapeutic exercises designed to stretch, strengthen, and balance the whole body with an emphasis on the breath, mindfulness, alignment, and coordinated, flowing movement.
Rolfing and BSI Benefits
Rolfing and BSI can benefit clients of all ages and all health levels, with goals ranging from improved athletic performance to pain reduction and prevention. In addition to these many benefits, Rolfing is also an excellent foundation for and complement to Yoga, Pilates, GYROTONIC®, and other personal wellness practices. Some of the major benefits include:
Improved posture
Better athletic performance
Chronic stress reduction
Scoliosis treatment
Management of chronic low back pain
Reduction of the frequency and severity of stress and migraine headaches
Reduction and prevention of repetitive motion injuries and other trauma
Reduction and prevention of fibromyalgia symptoms, myofascial pain, and other pain patterns throughout the body
Improvement of pain caused by TMJ dysfunction
Management of pain due to carpal tunnel syndrome
Emotional and spiritual growth
Improved energy levels and stamina
Correction of injurious movement patterns
Prevention of problematic movement patterns, especially in children
Improved freedom of movement and overall body awareness
About Active Release Technique
ART is a patented, state of the art soft tissue system developed by P. Michael Leahy, DC, CCSP. ART is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements. This extremely effective treatment works on athletes and non-athletes alike. ART can help with:
Headaches
Back pain
Carpal tunnel syndrome
Shin splints
Shoulder pain
Sciatica
Plantar fasciitis
Knee pain
Tennis elbow
And other overuse injuries
Acupuncture
Acupuncture is rooted in traditional Chinese medicine, which also includes herbal remedies, massage, diet, and nutrition. The practice of acupuncture involves the insertion of very thin sterile needles into specific points in the body to create a therapeutic effect. Acupuncture is based on the belief that living beings have a vital energy - known as qi (pronounced "chee") - that circulates throughout twelve invisible energy lines, or meridians, on the body. In the tradition of Chinese medicine, it is said that disease or pain are often caused by an imbalance in the flow of qi throughout a meridian. The goal of acupuncture, therefore, is to stimulate energy along the meridians to restore the normal and optimal flow of energy. This restoration can help decrease pain, provide therapeutic effects for disease management, and help increase overall vitality. Acupuncture is often supplemented with traditional Chinese herbs to complement or enhance the results of therapy. The practice of Traditional Chinese Medicine (TCM) was recorded as early as 300 B.C.E., with herbs playing a major role in treating disease and promoting health. TCM employs more than 3,000 herbs, 300 mineral and animal extracts, and more than 400 formulas that can be taken as teas, pills, tinctures, powders, or syrups. The acupuncturist at IOBT obtains herbs only from companies that follow good manufacturing processes, which include laboratory testing to verify the quality and safety of the herbs. The IOBT acupuncturist can also customize herbal formulas to meet the specific needs of any client.
Acupuncture Benefits
A wealth of evidence-based research exists confirming the efficacy of acupuncture for stimulation of various neurotransmitters, endorphins (the body's natural pain killers), and blood circulation, as well as regulation of the autonomic nervous system. IOBT clients use acupuncture to help with successful treatment of:
Musculoskeletal pain and inflammation, including management of fibromyalgia and myofascial pain syndromes
Chronic low back pain
Sciatica
Migraine symptoms and other headaches
Common cold and flu symptoms
Chronic sinusitis and allergies
Arthritis pain
Menstrual disorders
Menopausal symptoms
Asthma
GERD and other gastrointestinal disorders
Insomnia
About Personal Training
Personal training at IOBT includes TRX, BOSU balance training, weight training, plyometrics, and outdoor speed and endurance drills. Each personal training session is tailored to your individual fitness level and goals.
TRX
TRX Suspension Training at IOBT is done on a private and semi private basis. Similar to the Pilates system, TRX Suspension Training uses gravity and your own bodyweight to perform hundreds of exercises. Simple positioning and adjustments allow you to control how much you challenge yourself with each movement. TRX at InsideOut also incorporates a strong emphasis on body positioning and alignment with a strong focus on form. It is our goal to help you meet your fitness needs safely and efficiently.
BOSU
Invented in 1999 and debuted in early 2000, BOSU is an acronym, meaning "both sides up." Basic function and movement will be tested and strengthened on the half ball, feeling the connection of the entire body through movement that is incorporated to challenge both static and dynamic balance. While improving your proprioception, BOSU will take your weekly workout regimen to a whole new level.
Personal Training Benefits
Increased strength
Improved balance
Weight loss
Greater endurance
Increased flexibility
Improved athletic performance
Yoga
Yoga is a transformative body-mind tradition that has been practiced for thousands of years. Physical postures called "asana" are traditionally combined with mindful breathing to explore a progressively deeper awareness of the body, mind, and present moment. Yoga classes at IOBT are taught in small groups, providing opportunity for the instructor to give plenty of individual attention and hands-on adjustments. Our yoga classes are designed to challenge students physically as well as encourage relaxation, meditation, and spiritual inquiry.
Yoga Benefits
A regular Yoga practice can help increase flexibility, skeletal and muscular alignment, strength, and focus. It is also traditionally practiced to aid spiritual growth and alignment with one's highest potential. At IOBT, clients use Yoga to address many goals, including:
Increased strength and flexibility
Stress reduction
Increased body awareness
Improved breath capacity and lung support
Increased concentration in sports performance
Personal and spiritual growth
Injury prevention
Pre- and post-natal fitness
Pain management
Fri February 20, 2015
Level 4 Cadillac / Trapeze
Time: 7:00 am; Teacher: Samantha; Duration: 1 hour
Level 2 Pilates Mat
Time: 9:30 am; Teacher: Amy; Duration: 1 hour
Level 4 Equipment Combo
Time: 10:00 am; Teacher: Deborah; Duration: 1 hour
Level 3 Cadillac/Trapeze
Time: 1:00 pm; Teacher: Jessica; Duration: 1 hour
Sat February 21, 2015
BOSU Ball Class & Core Training
Time: 8:00 am; Teacher: Adam; Duration: 1 hour
Level 4 Equipment Combo
Time: 9:00 am; Teacher: Deborah; Duration: 1 hour
Sculpting with Pilates (All Levels)
Time: 9:00 am; Teacher: Mischa; Duration: 1 hour
Deep Stretch 1
Time: 10:00 am; Teacher: Deborah; Duration: 1 hour
Level 3 Equipment Combo
Time: 10:00 am; Teacher: Mischa; Duration: 1 hour
Level 1 Pilates Mat
Time: 11:00 am; Teacher: Deborah; Duration: 1 hour
Sun February 22, 2015
Yoga for Strength and Flexibility - Level 2 (Practice)
Time: 10:00 am; Teacher: Michael; Duration: 1 hour & 30 minutes
Level 3 Equipment Combo
Time: 11:00 am; Teacher: Jessica; Duration: 1 hour
Level 3 Pilates on the BALL
Time: 12:00 pm; Teacher: Jessica; Duration: 1 hour
Mon February 23, 2015
Level 2 Combo
Time: 11:00 am; Teacher: Amy; Duration: 1 hour
Pilates for Healthy Bones - See Workshop Tab
Time: 4:30 pm; Teacher: Amy; Duration: 1 hour
All Levels Sculpting
Time: 5:30 pm; Teacher: Ashley; Duration: 1 hour
Level 1 Chair/Reformer Combo
Time: 5:30 pm; Teacher: Samantha; Duration: 1 hour
All Levels Cadillac - Session
Time: 6:30 pm; Teacher: Ashley; Duration: 1 hour
All Levels Jumpboard
Time: 6:30 pm; Teacher: Jessica; Duration: 1 hour
Tue February 24, 2015
Pilates Strength, Stretch, and Balance (All Levels)
Time: 9:00 am; Teacher: Amy; Duration: 1 hour
Gentle Stretch and Strengthening
Time: 12:00 pm; Teacher: KimLien; Duration: 1 hour
Level 3 Low Chair - Session
Time: 12:30 pm; Teacher: Jessica; Duration: 1 hour
Flow - Level 4 Pilates Mat Combo
Time: 5:30 pm; Teacher: Deborah; Duration: 1 hour
Level 3 Reformer
Time: 6:00 pm; Teacher: Mischa; Duration: 1 hour
Flow - Level 5 Advanced Mat
Time: 6:30 pm Teacher: Deborah; Duration: 1 hour
Level 2 Pilates Mat
Time: 6:30 pm; Teacher: Deborah; Duration: 1 hour
Level 2 Equipment Combo
Time: 7:00 pm; Teacher: Jessica; Duration: 1 hour
Wed February 25, 2015
Level 3 Reformer/Chair Combo
Time: 7:00 am; Teacher: Jenna; Duration: 1 hour
Level 1 Equipment Combo
Time: 10:00 am; Teacher: Dana; Duration: 1 hour
New Gentle Equipment Combo
Time: 12:00 pm; Teacher: Deborah; Duration: 1 hour
Level 2 Reformer
Time: 5:30 pm; Teacher: Ashley; Duration: 1 hour
FLOW - Pilates Mat Level 3
Time: 6:30 pm; Teacher: Jessica; Duration: 1 hour
Level 4 Low Chair
Time: 6:30 pm; Teacher: Ashley; Duration: 1 hour
Thu February 26, 2015
Healthy Spine, Happy Spine on the Cadillac
Time: 8:00 am; Teacher: Lori; Duration: 1 hour
Level 3 Equipment Combo
Time: 9:00 am; Teacher: Deborah; Duration: 1 hour
Flow- Deep Stretch 2
Time: 12:00 pm; Teacher: Deborah; Duration: 1 hour
All Levels Jumpboard
Time: 5:30 pm; Teacher: Ashley; Duration: 1 hour
Pilates Mat Plus - All Levels
Time: 5:30 pm; Teacher: Lorien; Duration: 1 hour
Yoga for Strength and Flexibility - Level 1
Time: 6:45 pm; Teacher: Michael; Duration: 1 hour & 30 minutes
Description
Level 4 Cadillac / Trapeze
The Cadillac / Trapeze Table provides spring resistance to both support and challenge your body within each exercise. This class will incorporate Level 3 and 4 mat work. It will explore planks, inversions, hanging and challenging bottom-loaded exercises. Come test out your gymnastic skills. Flip, twist, hang and have fun! This class is for students who have demonstrated strong fundamentals, have experience with the Intermediate exercises on all the Pilates equipment, and wish to challenge themselves with tempo, concentration, centering, and coordination. ***An Intermediate level on the Pilates apparatus is required. An example of an Intermediate exercise is Teaser (legs long on the foot-bar in its lowest setting) on the Reformer. *Please note - This class is for experienced students only and is not recommended for those with current or recovering injuries. Please contact the front desk for more details.
Level 2 Pilates Mat
Aerobic, therapeutic, and fun, this Level 2 Pilates mat class is a flowing series of exercises performed on a specialized mat on the floor. We will focus on building breath control, coordination, abdominal strength, and spinal/pelvic stability. The Pilates movements also promote mindful movement, heightened body awareness, better endurance, and increased flexibility. This is a great class for people who are new to the form, as well as for people who are more familiar with Pilates. Level 2 (Beginning/Intermediate) classes continue to build on the foundations of Pilates increase core strength and greater flexibility. Level 2 assumes that you have an understanding of Pilates Fundamentals and the Beginning Mat series. If you are unsure about the level of the class, please contact the studio for futher advising.
Level 4 Equipment Combo
Wake up and get the endorphins flowing! This Intermediate / Advanced Equipment class will alternate each week to explore the endless array of exercises on the Reformer, Cadillac and Wunda Chair. Students must be injury free and familar with the Level 3 - 4 exercises on all the appartus. Come join us to sweat, play and attain the "internal shower" that Joseph Pilates intended :)
Level 3 Cadillac/Trapeze
Like the Reformer, the Cadillac / Trapeze Table provides spring resistance to both support and challenge your body within each exercise. The unique choreography of this equipment develops your core strength, decompresses your joints, and helps improve your coordination. Come test out your gymnastic skills. Flip, twist, hang and have fun!
BOSU Ball Class & Core Training
Come take a journey through a world of imbalance in Adam's BOSU Balance and Core Training class, where basic function and movement will be tested and strengthened. Feel the connection of the entire body through movement that is incorperated to show you that the finite ground cannot be taken for granted. This class will not only improve proprioception, but take your weekly workout regimen to a whole new level. Join Adam for a fun filled session that will inspire and empower you!
Sculpting with Pilates {All Levels}
This class combines Pilates Mat work with a body sculpting theme! The combines light weights, Therabands, and resistance rings with an addition of squats, lunges and other balancing / hip strengtheners. A strong emphasis will be placed on form and posture as you sculpt and tone with light weights! Prerequisite Notes: Must have a strong understanding of Pilates principles and intermediate mat exercises.
Level 1 Pilates Mat
Aerobic, therapeutic, and fun, Pilates Mat class is a flowing series of exercises performed on a specialized mat on the floor. In Pilates Level 1 Mat class, we focus on building breath control, coordination, abdominal strength, and spinal/pelvic stability. The Pilates movements also promote mindful movement, heightened body awareness, better endurance, and increased flexibility. This is a great class for people who are new to the form, as well as for people who are more familiar with Pilates.
Yoga for Strength and Flexibility - Level 2 (Practice)
Looking for a fun, heart opening way to start your Sunday morning? This playful class provides an environment in which to deepen and refine your personal asana practice through the cultivation of careful physical alignment, while sharing a light-hearted and creative space with others in the student community. This class does explore more challenging asana, and some familiarity with poses like full wheel and handstand is helpful, but not required. Because the teacher is both leading and practicing, there is less close supervision; as a consequence, though, it may not be appropriate for students with major injuries, special needs or beginners.
Level 3 Equipment Combo
This class is a creative and energizing blend of the Reformer, Cadillac and Low Chair classes. Combo equipment classes vary the equipment week to week. Some instructors will rotate apparatus each week, some instructors with divide the class time into a blend of equipment. (i.e. 30 minutes on Reformer and 30 minutes on the Cadillac). This higher leveled Equipment class is a flowing mix of Intermediate / Advanced exercises with a focus on form, alignment and technique. This class is for students who have demonstrated strong fundamentals, have experience with the Intermediate exercises on all the Pilates equipment, and wish to challenge themselves with tempo, concentration, centering, and coordination. An Intermediate level on the Pilates apparatus is required. Some examples of Intermediate / Advanced exercises on the Reformer are Teaser, Rowings 1 and 2, Horseback and Swan.
Level 3 Pilates on the BALL
Pilates creates long, lean muscles without the bulk. Pilates improves posture, stamina, coordination, flexibility and core strength. Pilates on the ball adds resistance, challenge and variety to the matwork. Exercises have been adapted from the Pilates apparatus as well as the fitness circle and barrels. Come enjoy this Sunday and Thursday mornings with Jessica!
Level 2 Combo
This class is a creative and energizing blend of the Reformer, Cadillac and Low Chair classes. Each week is a different class. Classes will rotate each week to explore the Level 2 exercises on all the equipment. This class is part of 6-week session; one spot open for a drop-in. Class choreography is a flowing mix of exercises with a focus on form, alignment and technique. This class is for students who have demonstrated strong fundamentals, have some experience with the beginner exercises on all the Pilates equipment, and wish to challenge themselves with tempo, concentration, centering, and coordination. For safety, some experience on all equipment is required as this class will work to push you into more of the Level 2 pace.
Pilates for Healthy Bones -
NEW YEAR**2015 Session Dates: Mondays at 4:30, Jan. 5 - Feb. 16 (7 week session) *February 23 is a make-up class for one missed class, Cost: $84 $15 per class drop-in, or use your floor package. Open to all levels. Participants will be encouraged to identify and work at their own level. **Must be able to get up and down from the mat without assistance** This gentle yet effective class will help you increase your strength, flexibility, coordination and balance with exercises that are safe for people with osteoporosis/osteopenia. While doing matwork on the floor, as well as standing exercises, you will work to elongate your spine and enhance your breath so that you are better able to perform daily life tasks with comfort and ease. We will modify traditional Pilates exercises to avoid motions contraindicated for osteoporosis (including forward flexion and extreme lateral flexion and spinal rotation) and emphasize exercises that support spinal decompression and bone health. This informative class will aid your understanding of concepts and movements in relation to bone health.
All Levels Sculpting
We will warm up first then move through some of the classical mat exercises, adding in weights when appropriate. We will then finish up with a sculpting routine that will include squats, lunges, upper body work & planks. A strong emphasis will be placed on form and posture as you sculpt and tone with light weights, Therabands, the magic circle, Swiss Ball & Bosu Ball.
Level 1 Chair/Reformer Combo
This Level 1 class continues the introduction to the Chair and Reformer, and prepares you for the Level 2 equipment classes. Clients are required to have two private sessions before taking equipment classes. Be sure to tell your instructor that you want to get into classes so that they can guide you through the schedule.
All Levels Cadillac - Session
To enroll in the entire session, click on the Workshop Tab. Drop-ins also welcome. Register under the Workshop Tab as well. ALL LEVELS CADILLAC/TRAPEZE TABLE 8 week session starting Mon 1/5/15 at 6:30pm Cost: $160 ($20 a class) Drop-ins welcome if space allows! Special offer - $50 private for participants who commit to full 8 weeks (not included in price of the session) The Cadillac / Trapeze Table provides spring resistance to both support and challenge your body within each exercise. We will explore standing, seated, supine & prone exercises as well as classical mat work. This class is for students who wish to challenge themselves with tempo, concentration, centering, and coordination. Students will be encouraged to bring out their inner gymnast with an introduction to hanging & flipping. All levels are welcome!
Flow - Level 4 Pilates Mat Combo
Who says Pilates cannot make you sweat? This class will begin with a 45 minute brisk flow through the Classical Level 4 Pilates mat series. Students must be injury free and strongly familiar with the Intermediate series. This class will allow you to experience the "internal shower" that Joseph Pilates intended as you explore the invigorating rhythm and tempo created by the movement and the energy of your peers. The second half of the class will include a series of lunges, squats, barre conditioning and additional whole body exercises to strengthen the lower and upper body, build endurance and develop greater balance. Weights and other accessories may be incorporated as well. Prerequisite Notes Must have taken Beginning and Beginning/Intermediate Pilates Mat. Students must know names and basic choreography of the Intermediate exercises.
Level 3 Reformer
Joseph Pilates created equipment to both support and challenge the body's core musculature. The spring resistance on the Reformer assists weak areas of your body and encourages the development of core strength while emphasizing proper joint alignment. Reformer classes follow a specific sequence of exercises (with some room for improvisation) that are guided by an instructor. These flowing movements linked together through mindful breathing challenge your balance, coordination, and abdominals.
Flow - Level 5 Advanced Mat
Come flow through ALL of the Classical Series in the fast paced, endurance building session. Questions about the class? Please email Deborah: deborah@insideoutbodytherapies.com
Level 2 Equipment Combo
This class is a creative and energizing blend of the Reformer, Cadillac and Low Chair classes. Each week is a different class. Classes will rotate each week to explore the Level 2 exercises on all the equipment. This class is part of 6-week session; one spot open for a drop-in. Class choreography is a flowing mix of exercises with a focus on form, alignment and technique. This class is for students who have demonstrated strong fundamentals, have some experience with the beginner exercises on all the Pilates equipment, and wish to challenge themselves with tempo, concentration, centering, and coordination. For safety, some experience on all equipment is required as this class will work to push you into more of the Level 2 pace.
Level 3 Reformer/Chair Combo
The first half of this early bird class will focus on breath and flow to warm up the body. It will then take off into more advanced play as we explore balance work both on the reformer and on the chair. Jenna encourages students to bring questions and exercises they want to dig into. Please be injury free and ready to be daring! Experienced students only.
Level 1 Equipment Combo
Equipment Combo Classes alternate each week so clients can explore the Pilates system. This Level 1 class continues the introduction to the various equipment (Cadillac, Chair and Reformer) and prepares you for the Level 2 equipment classes. Clients are required to have two private sessions before taking equipment classes. Be sure to tell your instructor that you want to get into classes so that they can guide you through the schedule. The studio offers a new client special to get into Equipment courses. All new clients can take advantage of our 2 Privates for $70. A savings of 50%! Please call the front desk or send the studio an email to schedule private sessions at: info@insideoutbodytherapies.com. Check out our website for current specials: www.insideoutbodytherapies.com We look forward to seeing you!
New Gentle Equipment Combo
This gentle class will help increase your strength, flexibility, coordination and balance with exercises that are safe for people transitioning from Physical Therapy to a movement practice and for those who are working with MILD osteoporosis/osteopenia. While working with the Pilates equipment, exercises will be focused on form, alignment, and mindfulness. **Please note: Senior / student discount - $20 per class Class will be organized around a Level 1-2. It is appropriate for beginners and those with limited experience with the Pilates equipment. Please alert your instructor to any health issues that may affect your movement. We will modify traditional Pilates exercises to avoid motions contraindicated for osteoporosis (including forward flexion and extreme lateral flexion and spinal rotation) and emphasize exercises that support spinal decompression and bone health.
Level 2 Reformer
Continue to challenge your core strength, flexibility and balance with the Reformer. This class will build on the skills learned in the Level 1 Reformer classes and continue to challenge upper and lower body strength and prep you for the Level 3 classes. Joseph Pilates created equipment to both support and challenge the body's core musculature. The spring resistance on the Reformer assists weak areas of your body and encourages the development of core strength while emphasizing proper joint alignment. Reformer classes follow a specific sequence of exercises (with some room for improvisation) that are guided by an instructor. These flowing movements linked together through mindful breathing challenge your balance, coordination, and abdominals.
FLOW - Pilates Mat Level 3
This class will flow through the Classic intermediate Pilates mat series. It will be a fun challenge of tempo, endurance and core strength! Jessica will lead a brisk class and follow up with introducing some Level 4 exercises to continue to build your Pilates repertoire ! We ask that students be familiar with the Level 3 exercises, injury free and be willing to laugh, play and sweat :)
Level 4 Low Chair
Empower your center and find your balance and strength on this unique Pilates equipment. Balance is a must in this higher leveled class. Exercises will challenge upper body strength and lower body control. Come join this highly invigorating class! The Chair's unique and versatile design enables everyone to get amazing results - from the most injured client, who uses it to rehabilitate - to the most advanced students challenging themselves with pushups, backbends, and headstands. The class presents basic exercises in a well-rounded way which continue to build breath control, coordination, abdominal strengthening, spinal/pelvic stability, mindful movement, and heightened awareness. Prerequisite Notes Students must have a strong understanding of Pilates and Pilates apparatus to sign up for this class.
Healthy Spine, Happy Spine on the Cadillac
This equipment class is designed for clients who are progressing through the rehab process, those with a history of back or neck pain, and/or those living with chronic pain. Taught by Lori, a pilates-based physical therapist, this class focuses on proper posture, alignment and efficient, pain-free movement. Ideal for anyone looking to improve and maintain a healthy, balanced body. All levels welcome. Clients in active PT should have the approval of their PT before registering
Flow- Deep Stretch 2
Stretch and Strengthen! New Class on Tuesdays @ 6:30 Come join us! January 13th Free Class! Deep Stretch 2 challenges your flexibility and strength with a creative blend of stretching, core strengthening and balance that pulls from Classical pilates, yoga, dance and traditional functional training. Deep Stretch 2 embodies a faster pace class with an additional focus on lunges, planks and abdominal strengthening. We ask that students be free of any current injury. Each class will include core strengthening and flexibility training to address feet, legs, hips, back, shoulders and neck. It is designed to get a full body workout with mindful movement, postures and flow.
All Levels Jumpboard
The Jumpboard is an attachment to the Reformer that allows clients to practice jumping in a supine position with lumbar support. Heavy and light springs challenge clients through a series of footwork exercises. The jumping is similar to rebounding on a trampoline and likewise provides a GREAT cardio workout. The class consists of various jumps with a mix of Reformer exercises in between to provide a full body workout.
Pilates Mat Plus - All Levels
FREE CLASS JANUARY 8TH! Pilates mat plus is a great option for those new to Pilates who want to work on core strengthening and flexibility. It is also a great class for those with Pilates experience that want to get a little deeper in their practice, build endurance and work on form. Pilates Plus will also incorporate other accessories like the Pilates ring, Therabands, weights and additional exercises to continue to challenge, strengthen, and tone different areas of the body. Get buff arms, shapely hips, toned abs, and better posture all while having a ton of fun!
Yoga for Strength and Flexibility - Level 1
This class caters to both beginners and intermediate students. Beginning students will be inspired by their fellow classmates while the entire class benefits from an energetic exchange of heart-felt expressions. The class introduces and studies a wide variety of poses, including standing poses, hip-openers, inversions, arm-balances and backbends.
Pricing & Packages
IOBT offers both private and group instruction. Privates are 55 minutes and classes vary in length. Body work and physical therapy sessions also vary in length. All packages have a five month expiration date. Packages can be extended for one month for a charge of $15.
Packages
Rolfing
free half-hour consultation available
- 60-75 minute session $125.00
Acupuncture
- Evaluation and Treatment $140.00
- Follow-up Treatments $80.00
Private
personal instruction
Senior Instructors
- 1 session $80.00
- 5 sessions $350.00
- 10 sessions $600.00
Private Instruction
- 1 session $70.00
- 5 sessions ($65/ea) $325.00
- 10 session ($60/ea) $600.00
- 15 session ($55/ea) $825.00
- 20 session ($50/ea) $1,000.00
- 30 minute focus private $35.00
New Clients Only:
offer available 1x only
- 2 Private sessions for $70.00
Semi-Private: duets
- 1 class $40.00
- 5 classes ($35/ea) $175.00
- 10 classes ($30/ea) $300.00
Group Equipment: Reformer, Cadillac, Combo
InsideOut requires that clients take two Private Pilates sessions before signing up for Equipment Classes. Please refer to the Studio Policy page for further details or email the studio.
- 1 class $30.00
- 10 classes ($25/ea) $250.00
- 20 classes ($20/ea) $400.00
Group Floor: Mat, Yoga, Deep Stretch, Sculpting
- 1 class $15.00
- 5 classes ($13/ea) $65.00
- 10 classes ($12/ea) $120.00
- 15 classes ($10/ea) $150.00
Pilates-Based Physical Therapy
- Initial Evaluation $120.00
- Follow-up physical therapy sessions: 1 hour $80.00
- Follow-up physical therapy sessions:30 minutes $45.00
Introductory Package
- $196.00
- Includes: 2 privates (each) $55.00
- 2 Pilates equipment classes (each) $25.00
- 3 floor classes (mat, yoga) (each) $12.00
Floor/Equipment
- $190.00
- Includes: 5 floor classes (each) $13.00
- 5 equipment classes (each) $25.00
General Studio Policies
Please be mindful of others and turn off your cell phone when entering the studio.
Please do not come to the studio when you are sick. Our services are not beneficial to those with active infections and you put the health of your practitioner and/or fellow classmates at risk.
If the Durham Public Schools close or delay due to inclement weather, be alert that InsideOut MAY also close or delay.
Updates will be posted on the studio's voicemail and through Facebook.
For your safety and to maintain class integrity, prior instructor approval is a prerequisite to sign up for Intermediate/Advanced and Advanced Classes.
Packages and Late Cancellations
All packages have a five month expiration date.
Packages can be extended for one month for a charge of $15. This policy is to encourage you to be consistent and to commit to your fitness and health goals.
Packages cannot be shared. They are for one person only.
Package refunds will be honored within 30 days of purchase minus a 5% transaction fee.
After 30 days, 20% of the remainder of the package will be deducted from the refund amount. Absolutely no refunds will be honored after the expiration date.
InsideOut has a 24-hour Cancellation Policy for both classes and private instruction.
If you have a standing spot in a class and need to cancel, be sure to plan ahead to avoid being charged. Cancel using our online scheduling system, giving us a call, or by email.
Two (2) late cancellations per calendar year without penalty are allowed for movement classes and private instruction.
Late Cancel Fees for classes and private Pilates sessions are charged at the rate of your package or at the drop-in rate if you do not have a package. One (1) late cancellation per calendar year without penalty is allowed for all bodywork and Pilates-Based Physical Therapy (PBPT) sessions. The Late Cancellation Fee is $50 for bodywork appointments and $35 for PBPT appointments, following the first "free" late cancellation. After 3 late cancels or "no show" appointments (includes the "free" late cancel), clients will be responsible for the FULL COST of the session/service. Additionally, we require clients that have 4 or more late cancels or "no shows" to have a credit card on file in order to secure appointments, or to pre-pay for future appointments.
InsideOut requires that clients take two Private Pilates sessions before signing up for Equipment Classes.
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General Info
About Us
InsideOut Body Therapies is a unique wellness and rehabilitation center serving the Triangle region of North Carolina. Our highly-trained staff is committed to helping clients realize their fitness, rehabilitation, pain management, and health goals with a particular emphasis on the moving body.Services include Pilates, Yoga, Pilates-Based Physical Therapy, Rolfing Structural Integration, Acupuncture and more. Check out our website for details: www.insideoutbodytherapies.com