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About the STOTT PILATES Method
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What is STOTT PILATES?
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Developed by former professional dancer Moira Merrithew, with input from sports medicine professionals, STOTT PILATES is a contemporary, anatomically-based approach to Joseph Pilates' original exercise method. Its exercises safely deliver optimal strength, flexibility and endurance, without adding bulk. This stress-relieving method can be performed on a mat or using dedicated STOTT PILATES equipment.
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What is the difference between the STOTT PILATES Method
and other pilates techniques?
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Unlike the original series of exercises, STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and performance enhancement. For example, unlike the original approach, which promotes a flat back, STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. They also place more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to make the method safer and more effective.
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What are the principles behind STOTT PILATES?
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STOTT PILATES improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. It focuses specifically on:
 Breathing
Pelvic placement
Rib-cage placement
Scapular movement
Head & cervical spine placement
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Is STOTT PILATES like yoga?
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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 STOTT PILATES exercises is to achieve optimal functional fitness.
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Will I grow by doing STOTT PILATES?
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Much of pilates exercise is mind-body conditioning which requires you to look within, focus on your breathing, and feel the subtle differences within your body. Many people come to a very meditative state while doing pilates, and therefore will grow mentally and spiritually over time through this type of exercise. There are also incidences where by strengthening the abdominal muscles people have learned to maintain their stretch and thereby are measurably taller.
Physically, many people have been known to actually get taller by working out consistently. By emphasizing posture, you learn to stretch your spine through pilates, and by strengthening the deep abdominals to support the rest of the body you learn to maintain your height effortlessly. The most impressive results are those reported by people who have slouched most of their lives and after a few months of practicing pilates they are able to stand up much straighter, and are therefore measurably taller. However, even people having studied dance consistently for years before beginning a pilates program, have noticed an increase in their heights over time.
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What kind of results can I expect from doing STOTT PILATES?
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You can expect an increase in flexibility, mobility, balance, and body awareness,
as well as a decrease in back pain/other general pains.
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How long will I have to do the workout before I see results?
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The average active person, doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and things such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries.
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I have a bad back. Will I be able to do pilates?
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Although you should always consult your physician before starting any fitness routine, a pilates workout is gentle and controlled with no sudden jarring actions. It is therefore more important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.
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Will I get the same results with a mat workout
as with a Reformer/equipment workout?
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Mat-based workouts are very convenient and they can be done anywhere. However, a mat workout will provide no added resistance. A Reformer workout will add resistance to your routine and can correct muscular imbalances better than a mat routine would.
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If I'm doing pilates, should I still do my regular workout?
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STOTT PILATES is a musculo-skeletal conditioning program. In combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness, etc.), it's all you need. For people who reach advanced levels, they can actually elevate their heart rate with STOTT PILATES Power workouts.
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About Pilates & Pregnancy
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Is it safe to do pilates during pregnancy?
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Note: The following information should NOT be substituted for medical advice from your doctor. Please consult your physician for information on what will be appropriate for you during your pregnancy.
The available information on pregnancy and exercise can be very confusing – even conflicting. STOTT PILATES follows the current standards practiced in the fitness industry regarding safety and pregnancy and the guidelines set out by professional organizations such as the American College of Obstetricians and Gynecologists and the Society of Obstetricians and Gynecologists of Canada. We cover this topic in depth in our Injuries & Special Populations course. What follows is some general information and should not be substituted for the advice of a physician and the guidance of a qualified fitness professional.
No two women's bodies are the same, and this is especially true during pregnancy. There are workouts that are quite appropriate for some people during pregnancy and not for others. During a normal, healthy pregnancy, moderate exercise is safe for the fetus. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.
A woman's body goes through many changes during pregnancy and exercise must be adapted and modified as the pregnancy progresses. The beauty of pilates is that it can be individualized for anyone's ability. Workouts and schedules during the first trimester may have to be adjusted around fatigue levels. Over the course of the pregnancy the demand on the abdominal muscles should be decreased. During the second trimester these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced abdominal support there is a greater risk of injuring the lower back. Further, due to hormonal changes during pregnancy, the ligaments surrounding the joints become lax, leaving them loose and vulnerable. For this reason, you should be careful not to overstretch. It is important to continue strengthening and rebalancing the muscles around the joints – supporting the body as it goes through postural changes related to pregnancy.
Today many guidelines for pregnancy indicate that after approximately the 16th week of gestation the supine position (lying on your back) should be avoided as the maternal blood supply and subsequently the fetal blood supply may be affected. In the second trimester, positioning must be adjusted and small equipment (particularly the Spine Supporter) combined with the Matwork exercises becomes very useful. As well, the possibilities offered by the Reformer, Cadillac and Stability Chair are helpful. Of course, drinking lots of water, avoiding overexertion and overheating are always important.
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About the STOTT PILATES Group of Companies
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Is STOTT PILATES associated with Pilates Inc. of New York?
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Q. Moira Merrithew, the co-founder of our company, studied and certified under Romana Kryzanowska at the Pilates Studio in New York. She then went on to work with sports medicine professionals to further develop the technique to make it safer and more effective by incorporating modern biomechanical principles and spinal rehabilitation principles. STOTT PILATES has an affiliated Certification Center in New York and also STOTT PILATES certified instructors in New York, but STOTT PILATES is not affiliated with Pilates Inc. in New York. The STOTT PILATES brand name stands for integrity in pilates education and equipment – our slogan says it all: Intelligent Exercise. Profound Results.
The pilates method has recently been the subject of a landmark decision in which United States District Court Judge Miriam Cedarbaum ruled that pilates, like yoga and karate, is a type of exercise, not a trademark. To read the whole ruling, click here .
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Where are you located?
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STOTT PILATES Head Office, Studio,
International Certification Center & Merrithew Corporation:
2200 Yonge Street (at Eglinton) Suite 500
Toronto, Ontario CANADA M4S 2C6
STOTT PILATES is an international organization, with equipment & video distribution worldwide, and STOTT PILATES Licensees and Instructors around the world.
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How can I contact you?
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Please visit our Contact Us page to find the correct department to contact.
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Who is eligible for a professional discount on equipment?
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Professional dancers, fitness instructors, personal trainers and health professionals (such as physical therapists, chiropractors and massage therapists), are eligible for a 15% discount on STOTT PILATES equipment. Discounts on videos are available on bulk purchases of 30 videos or more.
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About Pilates Classes and Finding Instructors
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How can I find the pilates studio nearest me?
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Click here for a list of STOTT PILATES Licensed Certification Centers located throughout North America, and internationally. Or use our Instructor Finder to locate STOTT PILATES certified instructors across North America.
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Why are pilates classes so expensive?
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STOTT PILATES comprises more than 500 different matwork and equipment-based exercise variations and our method is based on exercise science. Students not only learn how to train fit individuals but how to customize/modify programs for a broad range of people (from rehab patient to pro athlete).
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Why is pilates equipment so expensive?
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As with everything in life, you get what you pay for. TV-promoted fitness equipment is rarely as good as the type of equipment you find in a fitness club. STOTT PILATES is commercial-quality studio equipment, designed and constructed for precision and to stand the test of time and multiple users.
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If I cannot afford/find a pilates instructor in my area, is there another alternative?
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You can try our line of STOTT PILATES videos. The 30 video titles in the STOTT PILATES 'At Home' collection cover every "pilates-based" exercise. They will allow you to exercise in the comfort of your own home, or while on the road – the Fitness Circle* or Flex-Band allow you to add resistance to your workout and packs easily in a suitcase. Also, encourage your current club to start offering pilates classes.
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About STOTT PILATES Videos
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What is the difference between NTSC and PAL?
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NTSC – Stands for “National Television Standards Committee.” This is the video format used in North America, Japan, Korea, the Philippines, the Caribbean, and parts of South America. NTSC has 525 horizontal scan lines and 30 frames per second.
PAL – Stands for “Phase Alternation Line.” This video format is used in most European countries. PAL has 625 horizontal scan lines and 25 frames per second.
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What are Region Codes?
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Each country has its own DVD region code. Region 0 discs will play anywhere in the world. All STOTT PILATES DVDs are NTSC Region code 0.
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How many videos are there?
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STOTT PILATES acclaimed series of videos the most comprehensive video library of its kind. Currently there are over 60 titles available. Watch for the launch of even more DVD titles in 2005.
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Is equipment required in any of the videos?
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For some but not all of the titles, yes. Please see our video pages for details.
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What type of return policy do you offer on videos?
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All Fitness Circle resistance rings, Flex-Band exercisers, manuals, and clothing are subject to a 30-day return policy, exclusive of shipping charges. Videos and DVDs may be returned for a full refund, exclusive of shipping charges, provided they are returned in their original, unopened condition. Defective products will be replaced with the same item.
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What type of return policy do you offer on videos?
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All Fitness Circle resistance rings, Flex-Band exercisers, manuals, and clothing are subject to a 30-day return policy, exclusive of shipping charges. Videos and DVDs may be returned for a full refund, exclusive of shipping charges, provided they are returned in their original, unopened condition. Defective products will be replaced with the same item.
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How long will I have to do one workout video before I
can move to the next level of difficulty?
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This depends on several subjective factors: your own level of fitness, how quickly you grasp the concepts, how often you do the workout routine, and even how committed you are to continuing. As a general rule, when you can successfully complete the exercises at one level and feel that you are no longer being challenged, you are ready to move to the next level.
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If I am in good physical condition, can I start with the
Intermediate or Advanced levels?
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If you are new to this particular kind of exercise or to exercise in general, we recommend that you start with the STOTT PILATES Essential Matwork video and work your way up. The Essential Matwork offers important information about the technique as well as modifications that will allow you to customize you workout to suit your needs.
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If I am in good physical condition, can I start with the
Intermediate or Advanced levels?
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If you are new to this particular kind of exercise or to exercise in general, we recommend that you start with the STOTT PILATES Essential Matwork video and work your way up. The Essential Matwork offers important information about the technique as well as modifications that will allow you to customize you workout to suit your needs.
If you are not new to mind-body type of exercises, feel your are in good physical condition or want a fast paced workout, but are new to pilates, you may begin with one of the Power Workouts: the Power Matwork or Power Fitness Circle Workout videos.
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With so many videos to choose from, which one(s) should I get?
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The criteria that can be used to choose the video(s) should be based on your overall goals and ability: what areas do you want to work on, how committed will you be, and what physical condition you are in? Please review our videos page to make your selection.
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How often should I do the video?
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Ideally, you should do it at least 2 to 3 times per week, and up to 6 times a week. You should combine this exercise routine with a cardiovascular form of exercise done at least 3 times per week.
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Will I get the same results from doing the workout with a video
as I would from going to an Instructor/Studio?
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STOTT PILATES workout videos are a great way to complement your gym workouts, and/or a great alternative if you can't get to a gym. Having monitored personal instruction is always great if the instructor is well trained.
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What is the difference between the Professional Matwork series
and the At Home Matwork series?
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The Professional Matwork series is designed to accompany our certification courses. All of the exercises at the three different levels (Essential, Intermediate, Advanced) are contained in these videos. These videos feature Moira Merrithew demonstrating and talking through the exercises. Therefore, they provide more "information" about the exercises rather than being cued through the exercises. They can be done as workouts, however they take quite a long time.
The At Home Matwork series is specifically targeted for those who would like to do a STOTT PILATES matwork routine at home along with a video. They do not contain all the exercises in each level. However, they provide a well-balanced workout that is faster-paced then the professional series. Because the videos feature Moira Merrithew teaching a couple of students the tapes can be followed exactly as if you were being cued by an instructor.
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About STOTT PILATES Equipment
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What is a Reformer?
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The Reformer is the main piece of equipment used in pilates exercise. The Reformer glides forward & backward on rollers and uses springs for resistance, along with other attachments, for a wide variety of exercises and positions (i.e. lying down, seated & standing.)
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Is STOTT PILATES equipment like the equipment I've seen for sale on TV?
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No. STOTT PILATES designs and produces top-of-the-line equipment primarily used in clubs, personal training and rehab facilities. The STOTT PILATES Client Reformer is designed for people who want quality equipment for home use or for use in personal training facilities. STOTT PILATES equipment is far more versatile and durable than that sold on TV.
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Why is some pilates equipment made of wood?
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This is mainly due to tradition. People used to have carpenters make equipment for them. Since wood can warp, we make our equipment using durable, quality materials such as anodized steel, extra thick and strong ropes, a quality pulley mechanism, long-life resistance springs, a patented rolling mechanism for smooth carriage travel & safety.
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What are the other pieces of equipment used for?
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A broad variety of stretching and strengthening exercises are done on the Cadillac, Chair and Barrels. While the STOTT PILATES Reformer is the key piece of equipment, all of the other pieces are highly versatile and have their own distinct features and benefits (Review our equipment section or speak to instructor for more details).
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What are the benefits of this type of conditioning equipment?
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STOTT PILATES core conditioning equipment is highly versatile. It facilitates hundreds of exercise variations, is no-impact (and therefore easy on the joints), allows for modifications for those with injuries/conditions, allows for three-dimensional movement/conditioning, and is suitable for a wide variety of clients (from rehab to pro athlete). It also facilitates balanced strength & flexibility, provides eccentric/concentric muscle contraction (resistance on the in and out moves), total musculo-skeletal conditioning (muscles & postural alignment), and facilitates core conditioning and peripheral mobility.
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Why are springs used for resistance instead of weights?
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In using springs for resistance, STOTT PILATES equipment provides gradual resistance as your muscles contract, which ensures the muscles are being worked properly. There is greater resistance at the muscle's strongest point of contraction & less resistance on the initiation/completion of the contraction so there is less stress on tendons and ligaments).
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How much resistance (in weight) do the springs supply?
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Initial tension is 5 lbs. for the first inch of tension (for full strength springs), and then increases by approximately 1 lb. per inch. Multiply the number of springs and distance traveled to get approximate tension in lbs. On a STOTT PILATES Reformer, four springs are full tension & one is half. (Most people simply make a note of the number of springs used per exercise).
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Is this equipment good for flexibility?
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Yes, STOTT PILATES equipment is excellent for improving flexibility. Flexibility is a key component of total fitness that has been largely ignored by other conditioning methods.
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About Shipping & Frieght
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How is my order shipped within Canada and the US?
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Small and Midsize Items: Videos, manuals and Flex-Band® exercisers are shipped in envelopes and are sent via express post and should arrive in approximately two weeks. Light equipment such as the Fitness Circle® resistance ring and Arc Barrels are shipped via UPS standard service and should arrive in approximately five to ten days within North America (including continental United States).
Large Items: In North America, equipment is shipped via common courier and is partially assembled and securely packed. Delivered by truck to your curb, you are responsible for uncrating your equipment, bringing it inside and setting it up using our easy-to-follow assembly instructions.
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How is my order shipped outside Canada and the US?
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Small and Midsize Items: Videos, manuals, Flex-Band® exercisers and light equipment such as the Fitness Circle® resistance ring, are shipped via UPS express service and should arrive in approximately five to seven days.
Large Items: Our standard shipping methods are air or ocean to the nearest port unless other arrangements are made. As delivery times vary, please inquire when placing your order.
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How do you calculate shipping rates?
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Shipping rates are calculated by the dimensional weight or actual weight of the products being shipped (whichever is the greatest of the two). Rates are also determined by final shipping destination. If shipping destinations are outside of major city centers, an additional fuel surcharge may be added.
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How can I confirm shipping rates?
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The Video Sales Department can help determine your total shipping charges. Please contact them directly, toll free at 1-800-910-0001 or 416-482-4050, extension 250. You can also send an e-mail to shippingrates@stottpilates.com.
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Will I be charged for local customs and duties?
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Outside of North America, you may be subject to import duties and taxes levied when a shipment reaches your country. Additional charges for customs clearance are your responsibility; STOTT PILATES has no control over these charges and cannot predict what they might be. Customs policies vary widely from country to country; we recommend you contact your local customs office for further information. Additionally, when ordering from stottpilates.com, you are considered the importer, and must comply with all laws and regulations of the country in which you are receiving the goods. Generally, customs forms for international packages will list the value of your order’s contents by product type.
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About STOTT PILATES Certification
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How do I become a STOTT PILATES Instructor?
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You can attend a Comprehensive or Intensive Certification course at the STOTT PILATES International Certification Center or at a licensed STOTT PILATES facility. Another option is to have your club/rehab facility host on-site STOTT PILATES Training and Certification programs. STOTT PILATES specializes in providing quality training, not crash courses; however, training is broken down into modules to make it more practical for people/organizations. This way, students are able to begin incorporating their knowledge of STOTT PILATES into their classes/practices right away.
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What is the fastest way for me to become a Certified Instructor?
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If you have the necessary pre-requisites (knowledge of functional anatomy, familiarity with the works of J.H Pilates & three years teaching experience) you may qualify for STOTT PILATES' Intensive programs: Matwork (30hrs), Reformer (60 hrs) and Cadillac, Chair & Barrels (60 hrs). These courses are offered at the STOTT PILATES International Certification Center or on-site at your facility, and can be scheduled to suit the needs of an organization. If you do not meet the above mentioned pre-requisites, you should enroll in the nine-month comprehensive program at the STOTT PILATES International Certification Center.
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Do I have to go to your facility to train in STOTT PILATES?
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Take me to the top
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(i.e. exercises can be performed using all movement planes)
Trademark or registered trademark of Merrithew Corporation, used under license.