Pamlattes: Pilates by Pam
4.9 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
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Pamlattes: Pilates by Pam

Fabulous over 40: A fit physiotherapist takes you on a journey to achieve excellent physical conditioning.
4.9 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
34 students enrolled
Created by Pamela Klombies
Last updated 5/2017
Price: $75
30-Day Money-Back Guarantee
  • 2 hours on-demand video
  • 11 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Develop excellent muscle tone, balance performance, coordination and endurance to get through daily work and recreation.
  • Achieve a higher level of awareness of body control and breathing flow, of posture and alignment, and a better sense of well being.
  • Execute safe and effective poses that hold health benefits for young athletes, older fit adults, and those individuals seeking a physically independent lifestyle.
View Curriculum
  • Obtain clearance for physical exercise from your family physician before attempting this program.
  • Some of the exercise series may require a mat and a small Pilates ball (approximate circumference = 23 inches or 60 cm around).
  • Review your basic yoga poses ie.) "Chair", "Triangle", "Extended Side Angle", "Warrior II and III", and "Child's" pose.

This course is based on the hottest and most effective training skills from Pilates, Yoga, Martial Arts, and Physiotherapy (I like to call these skills "P.Y.M.P."). These skills are broken down and taught to you in such a way that you will be able to catch on easily and see results quickly. I often travel to exotic locations to teach my PYMP skills and my students ask me to leave them with a training video so that they can continue to challenge their strength, mobility, and endurance after I depart. I recently discovered Udemy and decided that it would be best to design a virtual class (which my students fondly dubbed "Pamlattes") with written skills, cues and instructions to compliment each exercise series.

I am a very visual person; show me what to do, tell me why I should be doing it, and then show me what to do again. The video demonstrations outline the skills you will be practicing with-in each chapter. You may pause and repeat each demo as many times as is necessary in order to strengthen your skills. Such strengths involve developing your core control, breathing, alignment, coordination, balance, and agility. Each exercise skill is broken down step-by-step in the written description until you are able to "find your cues". Your cue words will be suggested for you but you may make up your own reminders to help you focus on proper core engagement, moving while continuing to breathe, and aligning or stabilizing an area of your body. The awesome thing about these particular skills is that they apply directly to what your body needs to do for you every day for the rest of your life. Even while sitting at your chair reading this you could be practicing three of the numerous skills waiting for you inside this course. ("Windows Open", Stack your "6" and "12", and "Ice Cube"!)

You will not need much more than your own body weight to complete this course but you will require a flat surface to lie or stand on. Note that some of the exercises may incorporate a small Pilates ball or a Bender Ball to help with cueing. During each exercise series you will aim to perform approximately six to eight repetitions or six to eight breaths while perfecting each form. The goal is to build up your strength and prowess to be able to perform each series with excellent execution. The exercise series will usually take me approximately 90 minutes to complete all ten chapters. I therefore select my favorite five chapters while I am practicing or teaching to finish an all-around workout in 45 minutes. These exercises/skills can be performed daily - no rest day required. Many can be performed covertly while standing in line, during a stretch break next to your desk, or while sitting in traffic. Mix and match the chapters to design your own Pamlattes class or follow the full exercise flow at the end!

Who is the target audience?
  • This course is designed for intermediate students of yoga or Pilates (those already familiar with basic yoga postures) wishing to further their athletic practice using their own body weight.
  • Those who are entirely new to the concepts and terminolgy used in either yoga, Pilates, or active rehabilitation will be able to complete this course eventuallly but may require modifications or further guidance.
  • This course is not designed for students who do not have exercise clearance by their physician.
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Curriculum For This Course
35 Lectures
2 Lectures 04:19

Pamela goes over the settings where she works as a fitness leader and a sports medicine physiotherapist. She identifies the type of people she typically trains, athletes and non-athletes alike. Her 10 most popular exercise flows and body cues are designed to help improve each person's breathing and posture, balance and coordination, core strength and endurance to the absolute best of the body's own capability. The goal is to help your body function physically with the utmost vitality and efficiency, from the moment you open your eyes in the morning until you lay your head down on your pillow at night. Namaste

Preview 01:52

The first four cue phrases will help remind you to set your shoulders, hips, and your spinal posture while practicing each of the ten exercise flows. Pamela will reveal the following cues:

  1. "Windows Open":  to create space between your ears and your collar bones, to relax your upper shoulder and jaw muscles, and to keep your neck long.
  2. "Scoop" the muscles under your armpits:  to engage the lower shoulder and mid back muscles, to create stability, endurance, and power from the scapulothoracic region, and to set your shoulder blades.
  3. "Karate Chop" and gently brace your lower belly:  to create a small lift of the abdominal contents into the pelvic basin. Relax the gluteal muscles when bending forward over the clothesline but keep your "karate chop" on. When sitting or standing up tall keep your "karate chop" on but avoid clenching the buttocks or tucking the tailbone under.
  4. "Ice Cube" is pressing up against the FRONT (not the back) of the pelvic floor:  This a great cue to remember even when not formally exercising but just when you're going about your day to day business.  Lift the pressure up and away from your bladder and hold this while you take normal little breaths ("sip your breath"). Build your endurance. Then allow the pelvic muscles to relax. Avoid bearing down, thrusting the pelvis forward, or letting the rib cage pop up,
Preview 02:27
Chapter 1
2 Lectures 06:46

A series of front and back body exercises which are designed to:

  • Bring your body into postural awareness and alignment
  • Prepare your body for balance and endurance skills in a standing position
  • Remember to breathe
Preview 01:48

Chapter 2
2 Lectures 09:56

A series of side body exercises which are designed to:

  • Bring your whole body into postural awareness and alignment
  • Prepare your body for balance and coordination in a standing position
  • Remember to breathe
Visual Demo 2 - Side Body Series

Description 2 - Side Body Openers in Standing
Chapter 3
2 Lectures 04:16

Challenge your balance, coordination, and endurance while standing on one leg:

  • Maintain a tall, strong posture by engaging the proper muscles around the hips and core
  • Focus on balance while creating movement from the power house of the shoulder blade muscles
  • Remember to breathe
Visual Demo 3 - Pilates 100's

Description 3 - Single Leg Stabilizations in Standing
Chapter 4
3 Lectures 09:10

The next three cue phrases remind you to continuously set your core muscles and lengthen your spinal posture while you practice your exercise flows. Pamela reveals the following cues:

  1. "Stack your Six and Twelve" O'clock:  Imagine that there is a clock face on your abdominal wall and that the number "6" rests over your pubic bone and the number "12" rests over your breast bone. Sit or stand so that there is a tall vertical line drawn between these two numbers.
  2. "Back Pockets" :  Check the position of your scapulae or shoulder blades when you are standing, sitting, or lying down. Ease your shoulder blades down your back like two wet bars of soap and then tuck them into your back pockets. This helps you to properly set your shoulder posture.
  3. "Thumbtack":  Lift the arches of your feet when standing as if there is a sharp little thumbtack underneath them (keep your weight even on all four corners of your feet - don't roll out on your pinkie toes). When lying face down, imagine that there is a thumbtack underneath your navel and gently draw in your belly to sandwich the muscles around your core and protect your spine.

Challenge your balance, coordination, and endurance while standing on one leg:

  • Maintain a tall, strong posture by engaging the proper muscles around the hips and core
  • Focus on balance while rhythmically shifting your whole body weight in a diagonal pattern
  • Remember to breathe
Visual Demo 4 - Starfish Series

Description 4 - Single Leg Stabilizations in Standing
Chapter 5
2 Lectures 06:47

Challenge your balance, coordination, and endurance while hinging from one hip:

  • Maintain a tall, strong back while engaging the proper muscles around the hips and shoulders
  • Focus on stillness while balanced on one leg and adding offsetting movements from the limbs
  • Remember to breathe
Visual Demo 5 - Skier's Jump Series

Description 5 - Single Leg Stabilizations in Standing
Chapter 6
2 Lectures 08:14

Challenge your core engagement, extensor muscle coordination, and endurance while lying face down:

  • No "pooching" or rocking like a baby seal! Imagine a "thumbtack" under your navel.
  • Maintain a long limb reach by engaging the proper muscles around the hips and shoulders
  • Remember to breathe
Visual Demo 6 - Prone Series

Description 6 - Core Stabilizations Lying Face-down
Chapter 7
3 Lectures 17:33

The last three cue phrases encourage you to set and protect your core while reminding you to fight gravity as you practice your exercise flows. Pamela will reveal the following cues:

  1. "Draw your 6 and 12 o'clock together to create an active C-curve":  this activates the spinal corset and encourages the muscles to protect your back and abdominal contents (avoid pooching the belly and creating a hernia).
  2. "Knit your ribs together":  is a most valuable reminder when you are preparing to do your Pilates roll up from your chest opener. To do a proper abdominal contraction you must draw the outside edges of your rib cage towards the centre of your abdominal clock. Avoid letting your ribs flare apart or pop up as you roll up from your supine position.
  3. "Push the ground away": whether you are sitting, standing, or in a plank position always remember to build your endurance and maintain your balance against gravity.

Challenge your core engagement, flexor muscle coordination, and endurance while rolling up/down:

  • No "pooching" the belly or wearing the shoulders like they're earrings! Draw your navel to spine and tuck your shoulder blades into your back pockets.
  • Maintain a long body reach by engaging the proper postural muscles and lifting up "over the barrel"
  • Remember to breathe
Visual Demo 7 - Pilates Abdominal Roll Series

Description 7 - Core Stabilizations Rolling with a Small Ball
Chapter 8
2 Lectures 08:19

Challenge your core engagement, shoulder coordination, and endurance while weight bearing on the arms:

  • No "pooching" or sinking the hips! Imagine the tip of a sword coming out from your mat into the center of your waist.
  • Maintain a long, strong body by engaging the proper muscles and pushing the ground away
  • Remember to breathe
Visual Demo 8 - Plank Series

Description 8 - Shoulder Stabilizations with Weight-Bearing Arms
Chapter 9
2 Lectures 05:38

A series of side body exercises which are designed to:

  • Bring your whole body back into postural awareness and alignment in a side lying position
  • Reward your body for good performance by releasing tension from the side body and shoulder blade muscles
  • Remember to breathe
Visual Demo 9 - Side Lying Series

Description 9 - Side Body Strengthening and Lengthening
2 More Sections
About the Instructor
Pamela Klombies
4.9 Average rating
4 Reviews
34 Students
1 Course
Pamlattes: Pilates by Pam

Originally, I began to lose my "baby flab" by teaching swimming & lifeguarding. Then came the "jazzercise" years (yeah!) followed by hi-lo impact and step classes.  By the time I finished university, I was a sports physiotherapist, a mom of two, a boot camp instructor, a purple belt in martial arts, and a chronic sufferer of low back pain. After my disc ruptured, I underwent emergency disc surgery and several years of active rehabilitation to regain control in both my legs and my postural muscles. I had to face switching from the familiar hard core exercises I loved and enjoyed to something less ... strenuous? At first, I reluctantly took up practicing slow Hatha yoga and gentle Pilates Reformer training. Let's be honest: I used to think that yoga was only for "bendy people" and I was ashamed of my poor flexibility. I also thought yoga was something folks did later in life when they could no longer do "real" exercise. Pilates seemed to have been designed with long graceful ballerinas in mind and I did not fit the profile. I was of a heavier, solid build and I was convinced that my body moved more like that of a soccer or rugby player's. Little did I know that Joseph Pilates was originally a boxer and, despite a series of many unfortunate events, I was destined for a total body makeover! With tons of encouragement from my rehab team I slowly but diligently learned how to do so much more than just walk again! While trying to master my own physical limitations and challenges I wrote down the most effective learning points and skills from four different disciplines and began to comprise a sensational class!

Here are the basic bio details: I have been teaching group exercise mostly through Can-Fit-Pro for 30 years and I am a head and spine sports rehabilitation physiotherapist going on 21 years. I have been using the Pilates small ball for the past decade to help my clients strengthen their core and to cue their stretches. I most often bring my Bender Balls with me on teaching vacations at tropical retreats to give my participants a versatile and safe exercise experience.

I currently have my own consulting business based out of Calgary, Alberta where I primarily treat spinal injuries and post-concussion syndrome. I designed a workbook and I teach a "CoreRehab" Program which is essentially a postural re-alignment and core stabilization class for people suffering from sub-acute or chronic pain. I like to use the Bender Ball, the BOSU, the Styrofoam roll, dumbbells and stability balls as well as education manuals with my personal training clients.

On a final note, I used to call my format of fitness "Yoga Fusion" however my keen participants observed how often I would show up to work carrying my favourite French vanilla latte from home. Pamela's latte-yoga/Pilates-fusion type class soon became nicknamed "Pamlattes" class and I guess the name just fit me perfectly!