FAQ

What is the Core Concept Studio?

The Core Concept Studio has been created to bring the benefits of Pilates and Small Group Training exercise to
the Rolling Hills Club! The studio will offer private and group instruction with our experienced and talented team.
We also will offer great seminars and programs to help your health and wellness education grow. With the addition
of this studio to Rolling Hills Club, we have now become one of the most complete health and fitness clubs in
Marin. Our team looks forward to introducing you to the Core Concept Studio!

Pilates FAQ >

Small Group Training (SGT) FAQ >

Pilates FAQ

What is Pilates?

Pilates is a physical fitness system developed in the early 20th century by Joseph Pilates in Germany, the UK and
the USA. As of 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the
United States. Pilates called his method Contrology, because he believed that his method uses the mind to control
the muscles. Pilates is a body conditioning routine that helps to not only build flexibility, but also strength,
endurance, and coordination in the legs, abdominals, arms and back.
The Pilates method seeks to develop controlled movement from a strong core and it does this using a range of
apparatus to guide and train the body. Joseph Pilates originally developed his method as mat exercises but, in
common with many other physical culture systems from the first part of the twentieth century, he used several
pieces of apparatus to help people “get the method in their bodies”. Each piece of apparatus has its own
repertoire of exercises and most of the exercises done on the various pieces of Pilates apparatus are resistance
training since they make use of springs to provide additional resistance. Using springs results in “progressive
resistance”, meaning the resistance increases as the spring is stretched.

What is the EXO Chair?

The EXO® Chair delivers a unique and fun, full-body workout. Add in a Functional Resistance Kit and you can push
and pull! This gives you a host of new exercises not possible with any other chair – including many that could
previously be done only on a Reformer – and offers a challenging cardio/aerobic workout. Great for group classes,
private sessions, and for users of all levels!

What is CoreAlign?

Easy-to-learn exercises on the CoreAlign® emphasize an upright posture and are designed to improve posture,
balance and functional movement. Developed by physical therapist, Jonathan Hoffman, CoreAlign exercises
facilitate musculoskeletal rehabilitation by stimulating core stability muscles to fire in perfect timing while performing
challenging exercises, very deep stretches and core-controlled aerobic training. CoreAlign is also great for
performance enhancement and as a regular exercise regimen for a healthy lifestyle.
The CoreAlign frame encloses two tracks and carts, which move independently with smooth resistance (or
assistance) created by six elastic resistance tube assemblies on each cart. Resistance/assistance is possible in one
or both directions. Extraordinary versatility – hundreds of functional movement exercises!

How does Pilates compare to Yoga?

In some respects, Pilates conditioning is like yoga. Both are considered mind-body type methods of movement;
both emphasize deep breathing and smooth, long movements that encourage your muscles to relax and lengthen.
The difference is that while yoga requires moving from one static posture to the next without repetitions, Pilates
flows through a series of movements that are more dynamic, systematic and anatomically based. The goal with
Pilates is to achieve optimal functional fitness.

What should I wear?

It is helpful for our instructors if you wear comfortable yet form-fitting exercise clothes. That way we can make
sure you are performing the exercises in the proper alignment. You may exercise in either your bare feet or socks.

How will I benefit from Pilates?

Pilates training has many benefits – including:
• Creates a longer, leaner, firmer appearance
• Increases core-strength resulting in better posture, breathing capacity, and blood circulation
• Increases flexibility resulting in greater balance and coordination
• Reduces stress
• Develops muscle groups uniformly and corrects muscular imbalances
• Increases overall body strength and endurance
• Rehabs and prevents re-injury to damaged muscle groups / sports injuries

How quickly will I see results?

Joseph Pilates said “you’ll feel better in 10 sessions, look better in 20 and have a whole new body in 30
sessions.” Most of our clients have found this to be true and many start seeing results right away. Perhaps more
important, our clients feel better, which keeps them coming back for more. Pilates helps to relieve chronic back
pain, knee and joint pain.

Who can do Pilates?

Everyone! The beauty of the Pilates method is that it is adaptable to anyone’s level of conditioning. Deconditioned
individuals and rehab patients benefit from the spring-assisted equipment exercises that gently guide
their body through anatomically correct planes of movement. Many elite athletes use the method to enhance their
flexibility and to more deeply challenge their core. Most people fit somewhere between these extremes of physical
condition, and under the direction of a qualified trainer, they can benefit immeasurably from the method.

How do I sign up for Pilates private or group sessions?

To sign up for any group classes, please visit or call Guest Services at the front desk to reserve your space.
Group classes are limited, therefore we recommend booking your class in advance. Drop-in’s are welcome but
class space cannot be guaranteed. We do not have any online booking capabilities at this time. Please call or
visit Guest Services at the front desk or stop by the Core Concept Studio to have any of your questions
answered.
If you’d like to book a private session with an instructor, please talk with the instructor or call them directly to find
a mutually agreeable time to conduct the private sessions.

CALL 897-2185 TO FIND OUT OUR CURRENT Core Concept Studio CLASS SCHEDULE >

FOR MORE INFORMATION

CORE CONCEPT STUDIO
email: coreconcepts[at]rollinghillsclub.com
phone: 415.897.2185

Small Group Training (SGT) FAQ

What is Small Group Training (SGT)?

Without question one of the hottest trends in the fitness industry right now is Small Group Training and rightly so.
Many people are realizing the benefits of having professional instruction, structure, and accountability in their fitness
programs.
While gyms and health clubs provide plenty of amenities, classes, and equipment, they are designed for people who
don’t need much help in staying consistent with an exercise program.
Most people join a health club because they want to lose weight, get in shape, improve their health, and look and feel
better. They have a specific desired outcome or result they would like to see from their exercise program. Let’s not
forget, the number one way to improve your health is to exercise regularly!
With that said, most people need the critical components of personalized instruction, structure, and accountability to
help them reach their desired goals. It is no surprise that most people only go to their health club on average three
times a month after just sixty days of joining!
If you don’t see the results you desire by going at it alone, rarely use the facility, or just need a kick-start to your
“same old” routine, Small Group Training could be just the thing you need. One-on-one and partner personal training
programs are very effective and produce results, but for some, the cost factor can be a limiting factor.
The beauty is both Small Group Training and one-on-one/partner personal training are extremely effective for seeing
results and getting value from your investment. Many people will find it beneficial to use both options at various times
and alternate between the two as your specific wants, needs, and primary objectives change over time.
With the exciting opening of our Core Concept Studio, many of those limiting factors will be eliminated. This new
facility focuses on small group exercise concepts and is the first of its kind in Rolling Hills Club history. You can look
forward to innovative and inspiring small group programs such as TRX Basic Training classes, a group senior fitness
program called “Stay Fit” and an accountability based weight loss program called “10 in 2”. As we hear from all of
you what you’d like to see offered, we will expand those offerings to include many more programs for you.

What are the benefits of Small Group Training?

COST: If one-one-one or partner personal training packages are just a little
much for your budget right now, our Small Group Training provides an
attractive alternative. At around $20-30 a session, they are less than
half the cost of a one-on-one personal training session.

ACCOUNTABILITY AND ADHERENCE: Just like with one-on-one and partner personal training you have the
added benefit of accountability from your trainer. It’s easy to make
excuses to yourself and not stay consistent with an exercise program
on your own. And with your new friends who have joined this group
program with you, you create a built in motivational team to help push
each other to achieve your goals!

MOTIVATION AND CAMARADERIE: There is something to be said about working out with a group of
people just like you. When everyone is working hard doing their best
and having fun, there’s an abundance of positive energy. You will
become more inspired and find yourself looking forward to the
workouts each and every day!

SUPPORT: You get built in support when you’re part of our Small Group Training.
Once again, the benefit of this should not be taken lightly. Support is
an integral component for success in seeing results with a fitness or
weight loss program.
It’s great if you have support from your family and friends but with our
Small Group Training you have support built in from the other
participants. Take a look at shows like “The Biggest Loser” and
“Celebrity Fit Club”. Even when the competitors are in direct
contention, they still band together and cheer each other on.

PERSONALIZED ATTENTION: With our Small Group Training, you still receive hands-on instruction
with your form and technique. With classes ranging in size between 4-
10 participants, you will receive the right blend of personalized
instruction with group motivation!

What is TRX?

We are proud to announce the introduction of TRX to Rolling Hills Club! Suspension training is an innovative and
original fitness program that cannot be replicated anywhere. Suspension training workouts gives participants an edge
over a pure protocol of conventional strength training. Why? Because every suspension training exercise builds true
functional strength and improves flexibility, balance and core stability all at once. Exercising on a suspension trainer
utilizes gravity and movement to generate neuromuscular responses to changes in body position. Movements using
the TRX integrate strength and balance into a single dynamic format that taxes the nervous system at a high level and
maximizes the benefits of bodyweight exercise for faster results. The TRX’s single-point attachment provides the
ideal mix of support and mobility to train strength, endurance, balance, coordination, flexibility, power, and core
stability all at once and across a wide range of resistance.

Why should I try TRX?

The benefits of suspension training exercises are not just applicable to the performance of athletes; they are relevant
for everyone who seeks a method to safely and rapidly improve their fitness. TRX group training classes are thriving
around the country in popular health clubs. And now the Rolling Hills Club is proud to bring these classes to its
members.
This basics course will qualify and prepare you for more advanced and rigorous exercises. It is also perfect for senior
wellness programs because it enables them to move freely without fear of falling.

FOR MORE INFORMATION:

JILLIAN SHAY
Director of Fitness
phone: 415.897.2185 x109