“Pilates develops the body uniformly, corrects posture, restores physical vitality, invigorates the mind, & elevates the spirit.” –Joseph H. Pilates

24 April 2012

"Flocking" choreography

Last weekend we filmed "Flocking" on the Dili Airport Runway.
Dancers: Leigh-Ashley Lipscomb Kirsty Hilson Debbie Katzman Gemma White Mia Thornton Marta Henriques Pereira Mariana Nobre Vieira Ana Paula Cruz Choreographer: Colleen Coy Videographer: David Palazon Music: Richard Maddock, Music for Movement & Imagination “Running 6/8”

08 April 2012

Pre-Natal Pilates 2011:


All of these beautiful mommas now have their babies. Congratulations to: Annabella, Tomi, Susanne, Nicole, Marcel & Julie!

Adult Ballet, 2012 Term 1:

Pre-Ballet photos from 2012 Term1:



April Update:


Dili Wellness Classes


April 2012

Hello. We're back. :) Colleen's classes resume Monday 09 April. Rhiannon's classes resume Thursday 12 April.

**One change to the schedule**:
-This week, Tuesday & Thursday group mat class Pilates at Alola Foundation remains at it's usual 6:00pm time.
-Beginning the following week for 8 weeks, from 19 April - 07 June, Tuesday class at Alola Foundation continues at 6:00pm but the Thursday class at Alola Foundation will take place from 6:30-7:25pm (30 minutes later than usual).

These drop-in group classes at Alola Foundation have been sparsely populated for several weeks now. I'll continue to run these classes for a few more weeks but if numbers continue to dwindle, I may stop them.

I hope you will consider joining us for free group meditation each Tuesday at 7:00am at the Upstairs Studio. Through the Joy of Living Meditation Group (http://tergar.org/programs/localgroup.shtml), for those who want to, we will begin the course by starting with Series I program: Calming the Mind- The View, Finding Peace of Mind in the Present Moment, followed by Meditation, Integration, Going Deeper, and then moving on to Opening the Heart, Awakening Wisdom, etc. This program will include points to consider, questions for discussion, daily meditation exercises and specific practices. There is no need to attend every session. Feel free to drop in any time!

Final sign-up for Term 2 dance classes:
Little Dancer (age 3&4)- Wednesdays 3:30-4:00pm (18 April – 06 June)
Pre-Ballet 1 &2 (age 5+)- Mondays & Wednesdays 4:15-5:05pm (16 April – 04 June & 18 April 06 June)
Beginning Ballet (ages 7+)- Thursdays 5:15-6:05pm (19 April – 07 June)
Adult Ballet (OR Contemporary Dance)- Tuesdays 7:05-8:00pm
**Please specify your preference for either Adult Ballet or Contemporary Dance…or let me know if you don’t have a preference and would do either. Thank you.
All information relating to these dance classes, including dates, times and costs, can be found below under Class Descriptions. Please register ASAP as some classes are already full and others will fill quickly.
For those of you that have already signed-up, I will be sending you final scheduling, registration and payment information shortly.

I still have some equipment for sale for those who are interested:
-55cm ball ($30usd) new,
-65cm ball ($25usd) used, in good condition,
-65cm ball ($35usd) new,
-medium resistance ring ($25usd) used, in good condition,
-strong resistance ring ($40usd) new,
-2meter long medium resistance band ($8usd) new,
-2meter long strong resistance band ($10usd) new.

A 55cm ball is good for someone who is shorter than approximately 5'5", a 65cm ball is good for someone who is between approximately 5'6" and 6'2”. Balls are great for sitting on at your desk. Please let me know if you would like to purchase any of these items. Thank you.

We sell 500g bags whole bean or ground Arabica coffee from the mountains in Maubisse. We think our coffee is really good. Please try it and let us know what you think. And, consider traveling with us in the future on a coffee and spice tour to see where the coffee is grown and how it is processed.

I look forward to seeing you all at class this week. Take good care.

Colleen Coy


Class Schedule
Mondays Pre-Ballet 1 S 4:15-5:05pm Colleen Coy Upstairs Studio
Mondays Pilates Small Group Mat PR 5:30-6:25pm Colleen Coy Upstairs Studio
Mondays Pilates Small Group Mat PR 6:30-7:25pm Colleen Coy Upstairs Studio
Mondays Mens Small Group Pilates PR 7:30-8:25pm Colleen Coy Upstairs Studio
Tuesdays Group Meditation D 7:00-7:50am Upstairs Studio
Tuesdays Pilates Group Mat D 9:00-9:55am Colleen Coy Upstairs Studio
Tuesdays Pilates Group Mat D 6:00-6:55pm Colleen Coy Alola Foundation
Tuesdays Basic Yoga D 6:30-7:30pm Rhiannon Owen Upstairs Studio
Thursdays Adult Ballet/Contemporary S 7:05-8:00pm Colleen Coy Alola Foundation
Tuesdays Basic Yoga D 8:00-9:00pm Rhiannon Owen Upstairs Studio
Wednesdays Little Dancer Class S 3:30-4:00pm Colleen Coy Upstairs Studio
Wednesdays Pre-Ballet 2 S 4:15-5:05pm Colleen Coy Upstairs Studio
Wednesdays Pilates Small Group Mat PR 5:30-6:25pm Colleen Coy Upstairs Studio
Wednesdays Pilates Small Group Mat PR 6:30-7:25pm Colleen Coy Upstairs Studio
Wednesdays Advanced Pilates PR 7:30-8:25pm Colleen Coy Upstairs Studio
Thursdays Pilates Group Mat D 12:15-1:10pm Colleen Coy United Nations
Thursdays Beginning Ballet S 5:15-6:05pm Colleen Coy Upstairs Studio
Thursdays Pilates Group Mat D 6:30-7:25pm Colleen Coy Alola Foundation
Thursdays Dynamic Yoga D 6:30-8:00pm Rhiannon Owen Upstairs Studio
Fridays Pilates Group Mat D 9:00-9:55am Colleen Coy Upstairs Studio
Saturdays Pilates Small Group Mat PR 8:00-8:55am Colleen Coy Upstairs Studio
Saturdays Pilates Small Group Mat PR 9:00-9:55am Colleen Coy Upstairs Studio
Saturdays Intermediate Pilates PR 10:00-10:55am Colleen Coy Upstairs Studio
Sundays Restorative Yoga D 6:00-7:00pm Rhiannon Owen Upstairs Studio

D = Drop-In.
PR = Must Pre-Register for small-group classes. 24 hour advance cancellation policy applies.
S = Must register and pay in advance for a full Session.


Class Descriptions & 2012 Fees

Pilates Private & Semi-Private Instruction-
These classes are customized to fit your schedule, improve your physical condition, recover from injuries, boost your confidence, reduce stress, and generally improve your health and well being. 55 minutes.
Private Session = $65 or $300 for a package of 5.
Duet Session = $40 per person per session.
Trio & Quartet Sessions = $30 per person per session.
Quintet & Sextet Sessions = $25 per person per session.
**ALL cancellations must be made 24 hours in advance or full class charge applies.**
Contact Colleen at: +670-746-3733 to make bookings.

Pilates Small Group Classes-
Great for individuals wanting an attentive work out. These 55 minute classes offer more opportunity to work deeply as well as use small equipment such as balls, bands, and rings in a supportive environment.
$20 per class, $90 for 5 class punch-cards.
Register in advance of each class! Must have a minimum of 3 people to run the class.
**ALL cancellations must be made 24 hours in advance or full class charge applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Pilates Group Classes-
These 55 minute classes lead you through a Classical Pilates Method mat class in an informal setting. Bring a mat if you have one.
Alola Foundation = $10 per drop-in class or $45 for 5 class punch-card.
Upstairs Studio & United Nations = $15 per drop-in class or $65 for 5 class punch-card.

Prenatal & Postnatal Pilates-
Designed specifically to compliment the changing needs of your body during pregnancy, Prenatal Pilates will help you stay fit, increase your circulation, and prepare your back, belly, and pelvis for childbirth. Women who practice Pilates during their pregnancies often have less lower back and pelvis pain, better mobility, easier deliveries, faster recoveries and experience less depression and stress. 55 minutes.
$25 per person per class for classes of 3 or more people. Price changes for private instruction. Register in advance of each class!
**ALL cancellations must be made 24 hours in advance or full class charge applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Men's Pilates-
Developed in the early 1900’s by male boxer, Joseph Pilates, this regimented system of exercise uses one’s own body weight to integrate the whole body and mind through movement, rather than a part-by-part approach such as one often finds in other disciplines. Pilates for Men is great for runners and cyclists, especially those preparing for the Tour de Timor and Dili Marathon, with an emphasis on opening through the chest, relaxing the neck and shoulders, lengthening the backs of the legs, and releasing tight hip flexors. Find a deeper level of fitness through controlled, well-aligned movement in a comfortable atmosphere. 55 minutes.
$20 per class or $90 for 5 class punch-card.
Register in advance of each class. Must have a minimum of 3 people to run the class.
**ALL cancellations must be made 24 hours in advance or full class charge applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Intermediate/Advanced Pilates-
This 55 minute class is by invitation only and requires previous Pilates training. Participants in this class are strongly recommended to attend at least 2 other Pilates classes each week.
$20 per class or $90 for 5 class punch-card.
Register in advance of each class. Must have a minimum of 3 people to run the class.
**ALL cancellations must be made 24 hours in advance or full class charge applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Basic Vinyasa Flow Yoga-
Taking it back to basics….A practice designed to look at postural alignment in flow.
$15 per drop-in class or $60 for 5 class punch-card.

Dynamic Vinyasa Flow Yoga-
This dynamic class begins to work with arm balances and inversions. Invite your inner child out to play.
$15 per drop-in class or $60 for 5 class punch-card.

Restorative Vinyasa Flow Yoga-
Restorative flow and meditation. Say goodbye to weekend toxins and welcome inner peace to your week ahead. $15 per drop-in class or $60 for 5 class punch-card.

Alexander Technique-
Alexander Technique is an educational process that focuses on the individual. What happens in a lesson depends very much on the needs of the student at the time. How we are using ourselves, the way we do things, affects the results we get. This technique is a means of improving that use wherein people can further their own personal skills and activities. The person who learns to stop and take time, to think constructively about how he/she uses him/herself in every day life, will find that this simple procedure can have far reaching results.
Private Session = $40

Adult Beginner Ballet (OR Contemporary Dance class)-
Open to teens and adults who have minimal or no dance training, this class introduces the fundamentals of ballet technique while appreciating and experiencing the beauty of this classical art from. You will be welcomed into an environment where dance and movement are encouraged and accessible at all levels. The benefits of ballet training are abundant; it is a healthy activity learned in a creative and enriching environment. No experience is required.
$120 for an 8 week session (TUESDAYS April 17 – June 05, 2012)
**Must register and pay in full in advance of the first 55 minute lesson.**
Minimum of 8 people required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Beginning Ballet-
Students age 7 and above are introduced to the fundamentals of ballet and experience this classical art form in a structured and supportive environment. Students can register for 1-3 classes per week if combining with either of the Pre-Ballet classes.
$120 for an 8 week session (THURSDAYS April 19 – June 07, 2012)
**Must register and pay in full in advance of the first 50 minute lesson.**
Minimum of 8 people required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Pre-Ballet-
This class teaches children age 5 and above creative movement and expression while introducing the fundamentals of ballet technique. The creative format of the class focuses on music and spatial awareness, coordination, the development of large motor skills, and social skills while sparking creativity and imagination. Students can register for 1 or 2 classes per week.
$120 for an 8 week session (Class 1 = MONDAYS April 16 – June 04, 2012)
$120 for an 8 week session (Class 2 = WEDNESDAYS April 18 – June 06, 2012)
**Must register and pay in full in advance of the first 50 minute lesson.**
Minimum of 8 people required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Little Dancer Class-
Designed for 3 & 4 year olds, this class focuses on fun movement, stories, music and imagination. Students practice their listening skills and experience an environment full of music, movement, and laughter. Discover how fun it is to create and move to music!
$110 for an 8 week session (WEDNESDAYS April 18 – June 06, 2012)
**Must register and pay in full in advance of the first 30 minute lesson.**
Minimum of 8 people required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Group Meditation-
Open to all. Join us each week for a group meditation sit.
No charge.


Locations

Upstairs Studio- Next to Dili Club & across from Leader Supermarket, Comoro, Dili

Alola Foundation- South of Mercado Lama, opposite F-FDTL Military Police Headquarters, Dili

United Nations- Obrigado Barracks, Caicoli, Dili


Instructors

Colleen Coy – Pilates, Ballet, Relaxation/Meditation
has been dancing and investigating movement since birth. She graduated cum laude with a Bachelor of Science Degree in Dance from the University of Wisconsin, USA. She received her Pilates certification through Movement Insights in the USA and has been a featured model in their instructional videos. Coy has trained at acclaimed institutions such as the Joffrey Ballet and has performed and toured for more than eight years with ballet and modern dance companies in the USA and Canada, a highlight being working at the Kennedy Center in Washington D.C., USA. As an instructor, Colleen brings to her teaching a profound understanding of the body gained through her extensive movement history. Her teaching takes a holistic approach focusing on proper alignment, the development of core strength, flexibility, balance, and overall body awareness, with respect for individual pain and injury. Colleen works with each client, assisting them to explore the creative and restorative processes of the body. Contact Colleen Coy at: +670-746-3733, collcoy@hotmail.com.

Rhiannon Owen – Vinyassa Flow Yoga
Rhiannon’s Yoga Journey began in 2006 with Ashtanga at Drama School. Immediately attracted to the dynamic nature of the classes, she explored the intensity of Bikram before coming home to Power Yoga in 2008 at Body Mind Life studios in Sydney, Australia. Rhiannon completed her teacher training with Body Mind Life in 2011 and is exited to share her love of flow yoga as moving meditation - moving from the busy mind and dropping into the flow of sensation within the body. Inspired by flow Goddess Shiva Rea, meditation teacher Lorin Roche and her mentor Murray Hatton from Body Mind Life, Rhiannon’s classes are about feeling good and having fun. Expect to be challenged physically but always in the spirit of exploration and play. Contact Rhiannon Owen at: +670-747-3565, timoryoga@gmail.com.

Anne Ooms – Alexander Technique, Meditation
Anne has been practicing Alexander Technique since the 1980's and has had private practices in Australia and the UK. Anne is available to do private work with clients by appointment. Contact Anne Ooms at: +670-730-5793, oomsa53@hotmail.com.



Pilates Training & Benefits

The Pilates Method is a conditioning program founded by Joseph Pilates that works to educate and balance the muscles of the body. The exercises strongly focus on the core muscles of the body (abdominal muscles, muscles of the spine), with the idea that from a strong center your limbs can move freely and with support. Pilates works your muscles in a lengthened capacity which improves the body’s flexibility, decompresses the joints, and creates elongated and toned muscles.

The central idea in Pilates is to work your body ‘uniformly.’ On a basic level, this means that Pilates stretches as much as it strengthens, that it works the right as much as the left, the front evenly with the back, etc. On a deeper level, Pilates teaches the entire body to work as a unit. The work teaches integration – integrating the different muscles of your body, breath with movement, and body with mind. Pilates will increase your strength, ease, and awareness in your body.

Pilates is non-impact and is a great compliment to any other exercise system. Its benefits can be realized by any practitioner, from the beginner to the very fit to the injured individual. Practicing Pilates will improve your breath, posture, flexibility, coordination, and overall strength. Most importantly, Pilates is a vehicle to aid you in becoming more deeply connected to your body and more conscious of your movement in everyday life.

Pilates approaches the body from an anatomically efficient point of view. It teaches your muscles how to hold your body in its ideal posture which alleviates joint pressure, muscular strain, and excess tension and also helps to prevent injury. Pilates is an ongoing process of learning and discovery within your body. As you move deeper into the work and into body awareness, the benefits you experience will continue to change and evolve.

“Pilates develops the body uniformly, corrects posture, restores physical vitality, invigorates the mind, and elevates the spirit.” –Joseph H. Pilates

for April:

for April 2012

Hello Timor-Leste dancers, yogis, meditators, and Pilates people.

Please be aware that Rhiannon will be away from Wednesday March 28th until Wednesday April 11th. Her yoga classes will resume: Thursday April 12th, 6:30pm - 8:00pm.

I will also be away from Friday March 30th until Sunday April 8th. My classes begin again on Monday April 9th. If you would like to get some extra classes in before I go away please contact me and I will let you know what your options are.

Meditation will continue even though we will be away on Tuesday mornings at 7am. Anne will make sure the space is open for anyone who wants to come. Group meditation is a truly lovely way to start the day so I hope some of you will come meet and join Anne.

I am announcing Term 2 for 2012 dance classes:
Little Dancer (age 3&4)- Wednesdays 3:30-4:00pm (18 April – 06 June)
Pre-Ballet 1 &2 (age 5&6)- Mondays & Wednesdays 4:15-5:05pm (16 April – 04 June & 18 April 06 June)
Beginning Ballet (ages 7+)- Thursdays 5:15-6:05pm (19 April – 07 June)
Adult Ballet (OR Contemporary Dance)- Tuesdays 7:05-8:00pm
**Please specify your preference for either Adult Ballet or Contemporary Dance…or let me know if you don’t have a preference and would do either. Thank you.
All information relating to these dance classes, including dates and costs, can be found below under Class Descriptions. Please register ASAP as some classes fill very quickly! Registration is on a first-come first-serve basis.

I still have some equipment for sale for those who are interested:
-55cm ball ($30usd) new,
-65cm ball ($25usd) used, in good condition,
-65cm ball ($35usd) new,
-medium resistance ring ($25usd) used, in good condition,
-strong resistance ring ($40usd) new,
-2meter long medium resistance band ($8usd) new,
-2meter long strong resistance band ($10usd) new.

A 55cm ball is good for someone who is shorter than approximately 5'5", a 65cm ball is good for someone who is between approximately 5'6" and 6'2”. Balls are great for sitting on at your desk. Please let me know if you would like to purchase any of these items. Thank you.

If anyone would like to purchase coffee before we go, please make your order early this week. We sell 500g bags whole bean or ground Arabica coffee from the mountains in Maubisse. We think our coffee is really good. Please try it and let us know what you think. And, consider traveling with us in the future on a coffee and spice tour to see where the coffee is grown and how it is processed.

I look forward to seeing you all at class this week. Take good care.

Colleen Coy

March Update:

Dadeer di'ak ba ema hotu! Bom dia a todos!

Updates:
The Pilates equipment has finally arrived and is in the studio! We now have a Pilates Reformer, Tower, and Chair. These are available for use at private sessions. Please contact me if you are interested in working on this fantastic equipment. It feels so good!

I also have some equipment for sale for those who are interested:
-55cm ball ($30usd) new,
-65cm ball ($25usd) used, in good condition,
-65cm ball ($35usd) new,
-75cm ball ($40usd) new,
-medium resistance ring ($25usd) used, in good condition.

A 55cm ball is good for someone who is shorter than approximately 5'5", a 65cm ball is good for someone who is between 5'6" and 6', and a 75cm ball is good for someone taller than 6’. Balls are great for sitting on at your desk. Please let me know if you would like to purchase any of these items. I will sell on a first come, first serve basis and you can pay for them in cash when you pick them up. Thank you!

Here are the changes to Rhiannon’s yoga class schedule:
-Wednesday morning 6:30am Rise & Shine Yoga has been CANCELED.
-There is now a Tuesday Basic Yoga class from 8:00-9:00pm at the Upstairs Studio (in addition to the 6:30-7:30pm class which continues as normal).
-Thursday’s Dynamic Yoga class is now 30 minutes longer, running from 6:30-8:00pm.
-Sunday’s Restorative Yoga class has been moved to 6:00-7:00pm (1 hour later than before).

Colleen Coy