Pyla Tes

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SPECIAL ISSUE!
DEbUnkED: THE
bIggEST
HEALTH
MyTHS 8
PILATES, bACk In THE DAy
JoES STUDEnTS
tell all
ACTrESS Lindsey Morgan:
PILATES MAkES ME fEEL
STrong AnD SExy.
+ HEr fAT-bLASTIng bUTT
AnD LEg workoUT!
oUr gUIDE for ALL-THIngS-PILATES (ITS oUr bEST yET!)
64
Page 42
Page 52
Page 80
Latest trends in
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BonUs
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your ULTIMATE resource
for Everything Pilates
PILATES for MEn
CAnCEr-fIgHTIng rECIPES
wHAT To EAT PrE- AnD
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We believe mindful movement changes people. We're diverse yet united in fnding a better
way to move through life. We are a community. Come join us. Learn more at pilates.com.
Equipment. Community. Education.
A Form Covers.indd 2 12/7/12 5:34 PM
WORLD TOUR 2013
merrithewmindfulmovement
USA | GERMANY | CHI NA | J APAN | AUSTRALI A | SPAI N | MEXI CO | BRAZI L | UK | CANADA
Work directly with our
world-renowned Instructor Trainers!
MOIRA MERRITHEW PJ OCLAIR JOHN GAREY KIM KRAUSHAR
WORLD TOUR 2013
While much has changed in the 25 years since
founding STOTT PILATES
, our commitment to
the philosophy that effective and responsible
exercise is the foundation to a better lifestyle,
remains the same.
Lindsay & Moira Merrithew
Co-founders, Merrithew Health & Fitness
Recipients of the 2012 Inner IDEA Inspiration Award

This year were going around the
world to celebrate the work weve
done together to change lives through
the power of mindful exercise.
Lets change lives together.
Join the Mindful Movement.
merrithew.com/worldtour2013
4164_PS_25th.indd 1 12-12-04 9:10 AM
WORLD TOUR 2013
merrithewmindfulmovement
USA | GERMANY | CHI NA | J APAN | AUSTRALI A | SPAI N | MEXI CO | BRAZI L | UK | CANADA
Work directly with our
world-renowned Instructor Trainers!
MOIRA MERRITHEW PJ OCLAIR JOHN GAREY KIM KRAUSHAR
WORLD TOUR 2013
While much has changed in the 25 years since
founding STOTT PILATES
, our commitment to
the philosophy that effective and responsible
exercise is the foundation to a better lifestyle,
remains the same.
Lindsay & Moira Merrithew
Co-founders, Merrithew Health & Fitness
Recipients of the 2012 Inner IDEA Inspiration Award

This year were going around the
world to celebrate the work weve
done together to change lives through
the power of mindful exercise.
Lets change lives together.
Join the Mindful Movement.
merrithew.com/worldtour2013
4164_PS_25th.indd 1 12-12-04 9:10 AM
4 january february 2013
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Pilates Style Vol. 10, No. 1 (ISSN 1549-6937) is a trademark of and is published bimonthly (Jan/Feb, Mar/Apr, May/June, July/Aug, Sept/Oct, Nov/Dec) by McAby Media LLC, 12829 Trinity Street, Stafford, TX 77477. Subscriptions $34.94 per year (6 issues), Canada
(price includes GST) $44.94 U.S. funds only. Foreign prices available upon request. Please visit our web site, www.pilatesstyle.com, for additional details on pricing and options. Single copies $4.95 plus $3.00 postage and handling, the Annual Resource Guide (Jan/
Feb) single copy price is $9.99 plus $3.00 postage and handling. Visa, MasterCard and Discover accepted. Periodicals postage paid at New York, NY, and additional mailing offces. POSTMASTER: send address changes to Pilates Style, P.O. Box 334 Stafford, TX 77497.
No material in this issue may be reprinted without written permission of the publisher. Entire contents copyright 2012 by McAby Media, LLC. All rights reserved. McAby Media, LLC assumes no responsibility for the advertisements, nor any representation made herein, nor
the quality or deliverability of the products themselves. Opinions of contributing authors do not necessarily refect those of the publisher. Articles and photographs are welcome, but cannot be considered unless exclusive publishing rights are given, affording the publisher
full ownership of content. Publisher assumes no responsibility for accuracy of unsolicited manuscripts and any material accepted is subject to possible revision at the discretion of the publisher. Printed in the U.S.A.
UP FOR THE CHALLENGE
With actress Lindsey Morgans
passion for Pilates and down-to-
earth personality, its no wonder
she feels as good as her long,
lean silhouette looks. Plus, her
go-to mat workout!
GET OVER THE SLUMP
If hours sitting in front of a
computer screen have your
neck and shoulders achin and
your posture less-than-Pilates-
perfect, fip to Elizabeth Larkams
restorative routine.
MIX UP YOUR
MATWORK!
Sick of doing the same-old mat
routine? PMA-certifed Amanda
Jessees creative combinations
will liven up the work!
FINDING LIFT
2012s The Next Pilates Anytime
Instructor Sharon Gallagher is on
a mission to help you grow inches
with a challenging Wunda Chair
workout!
WORKING WITH JOE
AND CLARA
Get an inside peek into what it was
like to be one of Joseph Pilates
actual students! We talk to four
regular people who frequented
the Eighth Avenue studio
long before the method went
mainstream.
FOOD FOR THOUGHT
What happens when a renowned
neurologist and a spa chef get
together? Three delicious, easy
recipes with ingredients to
prevent debilitating diseases.
features
in each issue
departments
52
20
22
48
86
90
94
101
28
32
34
36
38
40
42
58
66
72
84
80
10
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EDITORS NOTE
Heres to a Pilates-flled year!
CONTRIbUTORS
See the faces behind the stories
and the pictures.
ON YOUR MIND
You love us, youre mad at us.
Well, at least you write.
READER PLATFORM
The verdict on Pilates for weight
loss, plus a foolproof technique
for beating stress.
LAST LESSON
A special Pilates crossword!
ON THE RED CARPET
See fun pics from our recent soire.
q & A
How to boost foot and ankle strength;
Tips for working with very pregnant
clients; The best non-dairy calcium
sources; Money-saving meal.
ON THE GO
Jay Grimes The Mens Workshop proves
that Pilates can be grueling, even for the
most active guys around.
CORE
Pilates for mixed martial arts; A new device
for achieving neutral spine; Romana
Kryzanowskas everyday question.
WELLNESS
Winters best produce + a warming
soup recipe; Sweet chocolate news;
Tools to boost hand and wrist strength;
Cancer-prevention tips.
FOOD
Were dishing on what exactly to eat
before and after your workout.
bEAUTY
Take a whiff of these all-natural
fragrances to match your mood.
STYLE
Warm up with winters coziest, cutest
sweaters.
EAT SMART
Should you go organic? Nutrition
expert Jonny bowden debunks eight
weight-loss myths once and for all.
SUCCESS STORY
The inspiring tale of how a former
broadway dancer, now a Pilates
teacher, suffered the loss of her leg
but persevered with Pilates.
COMPLEMENTS
Rev your heart rate with one of the
hottest ftness trends right now,
TRX suspension training, which
utilizes your own body weight for
resistance.
PRO zONE
A Pilates pro/physical therapist
reveals smart strategies for
bringing in post-rehab clientele to
your studio, and why youre more
qualifed to teach them than you
might think.
POWERHOUSE
Sari Mejia-Santo, whose mother is no
other than legendary frst-generation
teacher Romana Kryzanowska, on
growing up with Joe Pilates, being
raised by a master, her Pilates
philosophy and more.
2013 RESOURCE GUIDE
Our invaluable tool to everything
Pilates. Youll want to save it for
years to come!
ON THE COVER Lindsey Morgan is wearing an outft by Athleta (www.athleta.com). Photographed by
Rod Foster at Pilates Platinum in Los Angeles. Hair and makeup by Jamie Dorman (www.jamiedorman.com).
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6 november december 2012
editorial
BamBi aBernathy
editor in Chief
amanda altman
managing editor
anne marie OCOnnOr
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Sue-ella mueller
Copy editor
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editorial interns
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graphic designers
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What activity do you want to try in 2013?
I took ballet lessons as a
little girl, but had a hard
time even learning to skip!
Now that Im a Pilates
student, Im curious to
revisit my pink slippers.
Id like to belly up to
the barre! The challenge
will be fnding a studio
near me that offers Booty
Barre classes.
Actually, I need to learn
how to ride a bike, for one.
Plus, I want to learn how to
properly stretch.
I want to do more cardio
kickboxing to improve my
coordination and rhythm.
Any! I simply need a
personal trainer to kick
me into gear.
Im planning to get my
dance moves on with
hip-hop aerobics!
Ive always been thin,
but Im ready to tone
up. The Reformer
seems like the most
ideal apparatus for me.
I want to fy in the air and
try an aerial ftness class.
frst-generation teachers
MARY BOWEN
Killingworth, CT; Northampton, MA
JAY GRIMES
Los Angeles, CA
ROMANA KRYZANOWSKA
New York, NY; Fort Worth, TX
LOLITA SAN MIGUEL
San Juan, Puerto Rico
advisory board
BRENT D. ANDERSON, PhD, PT, OCS
Physiotherapist, Founder/Director, Polestar Pilates, Miami, FL
GERIE BAUER
President, Great Spas of the World, New York, NY
KATHY COREY
Owner and Director, Kathy Corey Pilates, Del Mar, CA
SUZANNE GUTTERSON
Owner/Director/Teacher, Suzanne Gutterson Pilates
Body Conditioning, Albuquerque, NM
JILLIAN HESSEL
Author of Pilates Basics, West Hollywood, CA
DAWN-MARIE ICKES, MPT
Evolve Integrative Wellness, Orange County, CA
RAEL ISACOWITZ
Founder/Director, BASI Pilates
, Costa Mesa, CA
MOIRA MERRITHEW
Executive Director of Education, Merrithew Health & Fitness
Toronto, Canada | Premier brand STOTT PILATES

FRAN MICHELMAN
Board Member, PILATESfoundation UK Ltd., London, England
CHRISTIANE NORTHRUP, MD
Holistic OB/GYN, Best-selling Author, Lecturer, Yarmouth, ME
KYRIA SABIN
Director, Fletcher Pilates
, International
Director, Body Works Pilates, Tucson, AZ
MARI WINSOR
Owner/Director, Winsor Pilates, Los Angeles, CA
Not all ftness exercises featured in Pilates Style are suitable for everyone, and these or any other exercise program may result in injury. To
reduce the risk of injury in your case, consult your doctor before beginning any exercise program. You should be in good physical condi-
tion and be able to participate in the exercises. The instructions and advice presented are in no way intended as a substitute for medical
counseling. If you engage in any exercise or exercise program featured therein, you agree that you do so at your own risk, are voluntarily
participating in these activities, and assume all risk of injury to yourself. McAby Media, LLC disclaims any liabilities or loss in connection
with the exercises and advice herein.
All advertising is subject to approval before acceptance. McAby Media, LLC reserves the right to refuse any ad for any reason whatsoever.
Actual publication does not constitute any agreement for continued publication in any form. Advertisers warrantand represent that
the description of the products or services advertised are true in all respects, and McAby Media, LLC assumes no responsibility for the
content of the advertising, promises made, or the quality/reliability of the products or services offered in such advertisements. Informa-
tion provided by advertisers is provided on an as is basis without warranty of any kind, either express or implied, including but not
limited to the implied warranties of merchantability and ftness for a particular purpose. McAby Media, LLC expressly disclaims any and
all liabilities for any and all direct, indirect and consequential loss or damage, including but not limited to loss or damage to property or
for loss of proft, business, revenue, goodwill or anticipated savings resulting or arising from the information contained in the advertise-
ments appearing herein.
Introducing a new bridging program from BASI that grants full
teacher qualifcation while recognizing your professional credentials and
experience. Reach the pinnacle of your profession! www.basipilates.com
The Professional Bridging Program
Add BASI Pilates
to your rsum with ProBridge

Upgrade
YoUr
Career
Its hard to
believe, but
2013 is here.
To be honest, Im not a huge
fan of New Years resolutions;
research proves, time and time
again, that they dont work.
So instead of vowing to commit to something
unrealistic (e.g., get down to a size two, learn two
new languages, or cook dinner for our family every
night of the weekweve all been there!), Im
committing to the fresh-start feeling that January
1st brings. Lets all wipe our proverbial slates clean,
mentally readying our minds and bodies for the years
challenges and, hopefully, good things to come.
And while youre basking in this feel-good zone, take
advantage of your optimism while its hot.
Get movinG with us.
Take a cue from cover girl Lindsey Morgan, a
television and flm star, who somehow makes time
for work, play and, of course, plenty of Pilates. Steal
her multi-tasking lower-body routine (Up for the
Challenge, page 52).
Plus, were divulging three more standout workouts
that will help you achieve almost any goal, whether
youd like to tone up, boost your ftness level, relieve
stress or enhance your total-body alignment. All
levels will beneft from Elizabeth Larkams routine on
Balanced Bodys stylish Allegro 2 Reformer, which
targets slouchy computer posture (Get Over the
Slump, page 58), and those looking for some extra
challenge will stop asking for one after trying Amanda
Jessees killer mat sequence (Mix Up Your Matwork!
page 66). Not to be missed: See why Sharon Gallagher
is deserving of 2012s The Next Pilates Anytime
Instructor title; her hard-core Wunda Chair routine
works, well, wundas (Finding Lift, page 72)!
Get connected to us.
Early this year, well be releasing our very own app!
Pilates Style is excited to announce the launch of
our digital tablet edition, available through the
Apple App Store for the iPad and iPhone and the
Amazon App Market for Kindle devices and other
Android tablets. Download it now on Magzter,
www.magzter.com/US/McAby-Media/Pilates-Style/Health.
Dont forget that we still offer a super-cool web digital
edition, a convenient way to access the magazine on
your computer or tablet at www.pilatesstyle.com.
Talk to us on a daily basis on our Facebook
(www.facebook.com/pilatesstyle) and Twitter
(www.twitter.com/pilatesstyle) pages, and dont
miss weekly blog posts and workouts from talented
instructors on www.pilatesstyle.com. And, while
youre browsing our website, make sure youre
signed up to receive our free e-newsletter, flled
with bonus material, new exercise routines, healthy
recipes, a comprehensive calendar of Pilates events
and more!
Get insider info from us.
Our 2013 Resource Guide, starting on page 101,
is truly our best ever. From revealing the newest
apparatus and props to the best continuing-
ed offerings around (not to mention the latest
activewear trends, best Pilates destination spas and
groundbreaking health/wellness news and so much
more), youll want to keep this issue forever and ever.
Speaking of getting an inside peek, I loved reading
our exclusive look at what life was really like as a client at
Joe and Clara Pilates original studio (Working with Joe
and Clara, page 80). Four actual students share real-
life accounts that are downright intriguing!
Time to get fresh! Cheers to a happy, healthy,
Pilates-flled 2013!
Your Fresh Start
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Bambi Abernathy
EditorinChief
pilatesstyle.com 55
Lindseys Lower-Body
Here, our cover gals trainer,
Heather Dorak, owner of Pilates
Platinum, spills the actresss go-
to mat routine to tone the legs,
butt and more. Bonus: Learn
how to take the moves from the
mat to the Reformer (Lindseys
fave apparatus)!
Edited by Amanda Altman
Her willingness to push through is what has earned her
roles in several flms, including Detention, where she had an
opportunity to work with leading men Josh Hutcherson and
Dane Cook, and DisCONNECTED, the MTV movie on cyber
bullying in which she had a starring role. In addition, she has
had cameo roles in several prime-time television shows.
One might think with all this experience, her current
project, General Hospital, would be a walk in the park.
However, once again, Morgan fnds herself working hard to
put forth her best.
This is a whole new world. There are fve cameras on
you at any given time. Depending on how prominent your
storyline is you can work crazy, long hours, four or fve days
a week. And you have to memorize scripts pretty quickly.
Ive really never worked harder than I do now, she says.
With cameras flming her from every angle, Morgan has
found it imperative to continue working hard at the Pilates
studio as well. She says she counts on her favorite Reformer
moveslike Scrambled Eggs, Reverse Bear and Sexy Back,
taught at Pilates Platinumnow more than ever.
A great workout hits every trouble zone, especially
my underarms, butt, thighs and back. The only thing I fnd
diffcult is having the proper form. Results can come quickly,
but you have to know what youre doing. Its a process to
learn what muscles are fring, but its worth it. With free
weights, I do a bicep curl and I get a burn in my bicep area,
but with the [Reformer] cables, they fre all the muscles in
my arm, says Morgan. I feel kind of manly when Im doing
weights. But I never feel like that with Pilates. Pilates makes
me feel strong and sexy.
A winning combination for any woman. And with her
perseverance, we have no doubt that the actress will one
day reach her ultimate goal and will soon be thanking the
Academy, her fans, and, of course, Pilates. PS
P R OP : light hand
weights
P UR P OS E : works
the standing legs
quadricep, hamstring,
outer thigh and
glute muscles while
stretching the opposite
inner thigh and hip
fexor; promotes
balance and stability using core
and lower-body strength
S ET UP : Holding a weight in each
hand, stand tall with your legs
together and arms at your sides.
1. Step your left foot forward,
slowly bending your knee to
press into a lunge, until your
left quad is parallel to the foor,
bending your right knee deeply
behind you.
2. Use your right glute to slowly
straighten your leg back to
standing.
3. Repeat the lunging motion for
1 minute, about 6 times, and then
switch legs and repeat.
T I P : Make sure your front knee
stays directly over your ankle
and doesnt move forward or
backward.
MODI F I CAT I ON: Dont go as far
down into the lunge.
ADVANCE D: Add a shoulder
press, chest press, or bicep curl
as you lunge back.
R E F OR ME R VAR I AT I ON: Do a
Floor Lunge, with one leg on the
foor and your opposite leg on the
carriage, or an Elevator Lunge,
with one leg on the platform, the
other on the carriage.
Standing Lunge
B
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Step 1
Setup
Mat workouts are
good, but with
the Reformer, I
can feel my whole
body working.
Correct hunched-over computer postureand
relieve uncomfortable neck and shoulder pain
for good with Elizabeth Larkams spine-extending
routine on Balanced Bodys Allegro 2 Reformer.
by Elizabeth Larkam; Modeled with
Norris Tomlinson Laptop neck and computer shoulders are an
epidemic in our society. If your gaze is fxed
on a screenno matter if youre standing
in the subway, gaming at Starbucks,
running through the airport or seated
motionless in a cubicleyour eyes are
the advance team of the spine, drawing
the upper thoracic spine into fexion and
the cervical spine into hyperextension.
The shoulders follow the lead of
the spine, hiking up to the ears and
rounding forward.
How can Pilates counter this
postural blight that decreases full-lung
breathing, interferes with circulation
and contributes to premature aging?
When the gorgeous Balanced Body
Allegro 2 came on the scene in the
fall of 2011, I was inspired to create
this Reformer program, using two,
new engineering innovations
the EasySet Footbar
and SoftTouch
rope systemto
arrest the onset of
computer posture.
My study of the structure
and function of fascia and the
myofascial meridians led me to the
understanding that side-bending
and rotation of the spine are the
gateways to spine extension. I knew I
could create a Reformer sequence that
would gradually, gently and safely coax
the spine into extension.
E NHANCE YOUR
PR AC T I CE
Visit www.pilates.com/allegro2 to
watch Elizabeth and Norris perform an
amazing Allegro 2 dance. Youll pick up
performance tips and can even dance
your way through your own workout with
the music!
Supine Knee Circles
Same for both Norris and Elizabeth.
In addition to freeing your posture
from the fascial adhesions that tether
your spine into forward fexion, this
Allegro 2 program will mentally lift
your heart and your spirits; engaging
in spine extension has been found to
counter depression.
This program offers two tracks: Begin
your practice with Norris, becoming
familiar with the patterns of breath and
movement. When you feel ready for
more degrees of freedom, progress with
me. No matter which track you choose,
always move slowly and accurately,
allowing your fascia to hydrate and glide
smoothly, without tearing.
If you have osteoporosis, omit the
exercise variations with rotation and
focus on spine extension. If you have
a condition for which spine extension
is contraindicated, alter the exercises
to keep your spine in neutral. Even this
modifed program will improve your
ability to stand upright, breathing freely.
Although you may practice this
program daily, even once a week will
give you more room to breathe. I
recommend doing it at least twice a
week to stand your ground against the
creep of computer posture. PS
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S T E P 1
S T E P 2
R E F OR ME R S ET UP : 3 red
springs P UR P OS E : counters the
effects of prolonged
periods of sitting; develops
hip joint mobility and
pelvic floor elasticity
S ET UP : Lie on the carriage
with your head on the headrest, and
place the loops around your bent
knees. Your feet will be in the air, not
on the footbar. Extend your arms
alongside your body, palms facing
down. Maintain a neutral pelvis and
lumbar spine. 1. Exhale as you aim your knees
toward each other and fex your
ankles, moving your heels down
toward the springs. 2. Inhale as you point your feet,
opening your knees to the sides and
circling them around to meet at the
midline.
3. Circle 15 times in one direction and
15 times in the other direction.
T I P S : Close your eyes and
move slowly, feeling the
articulation in your hip joints
and the gradual increase in
range of motion.
T

P H O T O G R A P H Y B Y R O D F O S T E R ; H A I R A N D M A K E U P B Y A L A N A G . & A M E L I A C . F O R A M E L I A C & C O . ; T H I S P A G E : S W E A T E R B Y G A I A M , T A N K A N D L E G G I N G S B Y L U L U L E M O N A T H L E T I C A . O P P O S I T E P A G E : H E A D B A N D B Y G A I A M .
C
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S T
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F
in
d
in
g
Sharon Gallagher,
recently crowned
The Next Pilates
Anytime Instructor,
shares her Wunda
Chair routine for better
alignment, from your head
to your toes,
utilizing vertical
lines of energy.
L
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F
T

This past November, at the
Pilates Method Alliance Annual
Meeting in Las Vegas, we had
the chance to meet Sharon
Gallagher face-to-faceand not
just in her video, which earned
her the coveted title of The
Next Pilates Anytime Instructor.
Gallaghers idea for a workout
feature for Pilates Style came to
her instantly: Lately, I see so
many of my clients hanging in
the horizontals, or shifting the
pelvis forward and the knees
back, creating tension in the
ankles, calves, upper quads,
glutes, posterior pelvic foor and
thoracic spine, she says. We all
know we want Pilates to give us
lift, but I have found that the lift
doesnt happen until the body is in
vertical alignment and is grounded
through the feet and pelvis.
The culprit for this hanging in
the horizontals alignment begins
at the feet, says Gallagher. Many
people have trouble effectively
using the propelling action of their
feet, which causes their heels to
stay down too long and the knees
to shove back during gait, causing
hyperextension, a very common
problem, she says. But if the feet
actively propel the body forward
by pushing off of the balls of the
feet, a whole series of stabilizing
and lifting muscles are activated
up the leg, pelvis and core.
To help get those muscles
working, Gallagher turns to the
Wunda Chair. Its great for
fnding the vertical energy that
begins with the feet and then up
through the arches, medial and
front lines of the thigh, frontal
pelvic foor, thoracic spine and
skull, she says. This workout
is meant to challenge those
habits and to teach you how to
exist in a more naturally aligned
state where all the joints have
movement potential.
For best results, practice the
following exercises often and with
intention. While most are suitable
for all ftness levels, those that
require a sitting upright posture
with a neutral lumbar curve could
be assisted by sitting on a slanted
board or half roller (round-side
down) to help create a stable base
until the low back is able to fnd
support without a prop. PS
FOOTWORK: Pilates V
P UR P OS E : stimulates the
activation of the arches;
connects the feet to the pelvis
and center
S ET UP : Sit tall, close to the front
edge of the seat with your feet
in the center of the pedal in a
small Pilates V stance (heels together,
toes apart), arches lifted. Try to avoid
lifting your heels so much that you lose
connection with the balls of your feet,
especially on the frst and ffth toes.
Keep your spine in neutral, sitz bones
pointing slightly back. Extend your arms
straight by your sides, gently squeezing
them into the sides of the seat.
1. Inhale to lower the pedal without
allowing your pelvis to tilt, extending
at the hip.
2. Exhale to return the pedal with
control, deepening your hip fold.
T I P S : As you open the springs, avoid
letting your pelvis rock or your tail curl
under. Imagine that your sitz bones
are drilling into the seat on a diagonal
angle. This allows the spring to lift the
spine out of the pelvis.
FOOTWORK
S P R I NG S ET T I NG: 2@3 (adjust accordingly)
The grounding action of the feet and pelvis in this series allows the center to be lifted by the
springs. Do 10 repetitions in each of the four foot positions.
FOOTWORK: Prehensile
P UR P OS E : strengthens
the three arches of the
foot (medial, lateral,
transverse); connects the
inner thighs to the pelvic
foor and center
S ET UP : Sit tall, close to the front
edge of the seat with your legs
squeezing together, and place
the centers of your feet on the
pedal, wrapping your heels
behind and the balls of your feet
over the pedal. Extend your arms
straight by your sides, gently
squeezing them into the sides of
the seat.
1. Repeat steps 12 of Pilates V,
maintaining the length of your
spine throughout.
T I P : Keep your feet grounded
into the pedal and your sitz
bones into the seat even as the
springs are closing.
Gear Guide
Balanced Body EXO Chair, Split
Pedal ($895; www.pilates.com)
edited by Amanda Altman;
workout by Sharon Gallagher
pilatesstyle.com 73
pilatesstyle.com 67
PHOTOGRAPHY BY ROD FOSTER; HAIR AND MAKEUP BY ALANA G. & AMELIA C. FOR AMELIA C & CO.; TANK BY BE UP, BOTTOMS BY FILA; LONG-SLEEVE TEE BY ICEBREAKER
M
IX
Banish boredomand that extra jiggleby creatively combining mat exercises.
workout by Amanda Jessee edited by Amanda Altman
W
ho doesnt love taking a good mat class? All you have to do is unroll a mat and go. But its benefcial for our minds and bodies to shake things up from time to time, says PMA-certifed Amanda Jessee, cofounder of Personal Best Pilates Instructor Academy. The mat exercises left to us by Joseph Pilates are a treasure chest of elegance and fun, says Jessee. But after years of teaching all levels of mat classes, I fnd myself and my students on occasion wanting more variety and creativity in my class choreography.
Jessee keeps things interesting by combining movements together in new and unexpected ways, while making sure to keep things balanced and fowing. One of our goals is to move the spine in all four directions fexion, extension, lateral fexion and rotationthroughout the class. When designing mat combinations, I consider the transitions from one exercise to the next; they should fow naturally and complement one another within the choreography. The following workout created by Jessee is one that frequently gets taught to intermediate and advanced
practitioners at her Kansasbased studio. A strong understanding of form and the fundamentals is paramount, since the movements will transition quickly (although this does not mean the class is taught at a faster pace), she says. She adds that its important for the instructor to use concise cuing. In my classes, I use the frst time through the combo to establish some key cues that I will use later so that I do not have to say as much each time through. This allows us to develop a fow.
See you on the mat! PS
CREATIVE COMBO 1 Do this entire series from start to fnish twice, once for each leg.
P UR P OS E : increases fexibility; warms up the hamstrings and their connective tissue for the movement to come S ET UP : Lie on your back with your left knee bent, foot fat on the foor, and your right leg extended toward the ceiling, foot fexed. Hold behind your right thigh with both hands.
1. Bend your right knee down toward your chest, keeping the sole of your foot facing the ceiling, without dropping your foot to your rear.
2. Straighten your leg back to the starting position. Do 46 repetitions, keeping your right leg extended toward the ceiling as you fow into the next exercise.
T I P : Try to keep the lumbar spine in neutral tighten your deep, low abs as if you were wearing a girdle.
P UR P OS E : strengthens the abdominals and hip fexors; promotes hip mobility and lumbar stability
S ET UP : Remain in the position of step 2 of Dynamic Hamstring Stretch, with your right leg extended straight toward the ceiling, but point your foot and extend your left leg straight on the foor. Let go of your leg and reach both arms toward the ceiling at shoulder height, palms facing in and fngertips together.
1. Inhale as you circle your right leg, crossing it over your midline and then down.
2. Exhale as you swing your right leg out and back to the starting position.
3. Do 5 circles, then reverse the direction and breath pattern.
T I P : Try to maintain a neutral spine.
MODI F I CAT I ON: Make the circles smaller.
ADVANCE D: Make the circles larger.
Up
Your
matwork!
S ETUP
S TE P 1
S TE P 1
S TE P 2
Leg Circles
Dynamic Hamstring
Copyright 2012 Mad Dogg Athletics, Inc. All rights reserved. Peak Pilates
is a registered trademark of Mad Dogg Athletics, Inc.

The Peak Pilates Comprehensive Certifcation program
trains instructors to lead Pilates sessions based on the
systematic, integrative, classical approach. Supported by
a full range of carefully-crafted wood, bamboo and metal
equipment, Peak Pilates delivers superior comprehensive
programs. Call Peak Pilates today at 800.925.3674 to get
on your path to success!
www.peakpilates.com
E Q U I P M E N T E D U C A T I O N I N N O V A T I O N
PeakPilates2013.indd 1 12/7/12 9:32 AM
Never stop learning. Its a huge drive for me,
professionally and personally, to continuously study
and seek new and enlightening information. I think it
helps to keep the creative juices fowing, which adds
a nice spark to life. The Next Pilates Anytime Instructor contest
winner Sharon Gallagher, co-developer of the Sanchez Street Pilates
Teacher Training Program, shares a Wunda Chair routine (Finding
Lift, page 72) that will help you achieve better alignment, from
your head to your toes.
Realizing my true dreams and goals and actually
developing a plan to reach them. Running in the
opposite direction seemed a lot safer, but I knew I
had to embrace the risk and convince myself that
I wasnt going to achieve anything if I didnt take
some chances. Being open-minded to ideas
and opinions was so important and staying on
a positive course was imperative. Cover girl
Lindsey Morgans Pilates teacher, Heather Dorak, owner
of four locations of Pilates Platinum in the greater Los
Angeles area, spills the workout that has the star looking
so toned (Lindseys Lower-Body Blast, page 54).
As a highly sensitive person (yes, HSP is a real label),
I have almost lived long enough to learn to manage
myself. As a HSP, processing stimuli in depth comes
naturally. However, with that gift comes the downside
of being easily overwhelmed. So I have developed
enormous discipline in terms of nutrition, movement
practice, work ethic and spiritual practice. Im still
working toward scheduling enough time for sleep.
Balanced Body master teacher Elizabeth Larkam,
co-founder of the amazing, international Heroes
in Motion organization, helps you correct that
hunched-over computer posture in Get Over the
Slump on page 58.
I take Pilates very seriously but I do
not take myself seriously; you have
to be able to laugh at yourself.
PMA-certifed Amanda Jessee, founder of
Personal Best Pilates Studio and Pilates Instructor
Academy in Overland Park, KS, who brings new life
to your mat routine in Mix Up Your Matwork on
page 66.
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PAGE 24
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15
CHOLESTEROL MYTHS DEBUNKED
WHAT YOUR DOCTOR MAY NOT KNOW
(No ai rbrushi ng here, we swear!)
Beat breakfast boredom!
DELICIOUS
IDEAS 7
PAGE 36
PAGE 30
PAGE 66
o
n

y
o
u
r

m
i
n
dMuscle Confusion
I started practicing Pilates about 2
1
2 years ago and recently
discovered your publication. I must say, it has quickly
become my favorite ftness magazine! In the most recent
issue, I especially enjoyed the gift ideas (which I will be
tearing out and tucking into my husbands computer bag as
a hint) and the cover story on McKenzie Westmore.
. Jana J. Pruet-Whitson, Dallas, TX
PS Newbie
More of your thoughts on page 98!
I would like to respond to Dr. Andersons article, from
your Sept/Oct issue, regarding muscle soreness. I
recently picked up Pilates Style for the frst time and was
excited to read a magazine that speaks directly to Pilates
enthusiasts and educates our community. I would like to
inform you of an inaccuracy in Dr. Andersons article.
The theory that lactic acid causes soreness was
refuted in the late 1970s and later disproven. It has been
shown that delayed onset muscle soreness (DOMS),
which occurs 24 to 48 hours after exercise, is caused by
eccentric muscle contraction that the body is not yet
accustomed to. The eccentric muscle contraction may
disrupt myofbers and extracellular
matrix, which can lead to swelling
and soreness. Although various
modalities to treat DOMS
have been studied, such as ice,
stretching, massage, ultrasound
and anti-infammatories, no
single treatment has been
proven to be unequivocally
effective at reducing DOMS
symptoms. However, it has
been shown that prior exposure
to the same movement does
reduce DOMS. Therefore, it
would be advisable that Pilates
instructors introduce new
movementsespecially those
that involve a signifcant amount
of eccentric loadingwith light weight, encourage a
full and controlled range of motion, and then gradually
add weight as the client becomes comfortable with
the movement (sources: The New York Times, Sports
Medicine, International SportMed Journal, International
Journal of Rehabilitation and Health and Journal of
Strength & Conditioning Research).
Elizabeth DeVera, Lotus Studio, Campbell, CA
Brent D. Anderson, PhD, PT, PMA
-Cert,
responds: I want to thank Ms. DeVera for bringing this
point to our attention. It is true that the theory of lactic
acid soreness has been refuted on several occasions.
Lactic acid, a normal by-product of muscle contraction
that causes an acute infammatory response, resides in the
muscle for up to a couple of hours, according to several
studies. The new term for muscle soreness after exercise
is delayed onset muscle soreness (DOMS), which appears
to be due to micro trauma to muscle flaments and in
some cases to the muscle fbers themselves. I would like
to formally retract the second line of what causes muscles
soreness in my previous response. We can replace the
lactic acid theory as a cause for muscle soreness with
DOMS and continue with the same interventions.
The most crucial point is not specifcally what causes
muscle soreness, but more importantly, what we do
about it as Pilates teachers. Studies do support the use of
movement, especially gentle movement to the affected
muscles to help speed up the process of healing and
provide blood and nutrition to the damaged tissues.
The literature is conficting as it pertains to the
applications of pre- and post-stretching, heat, ice and
hydration to reduce DOMS.
After my attention has been drawn to this DMOS
phenomenon and the unsupported research for the
treatment of DOMS, I would like to redirect our attention
to appropriate training techniques. Below are a few tips
to improve training as it pertains to Pilates teachers.
Create a positive movement experience without
pain.
Create programs that are graded based on
clients capacity.
As the client tolerates more, increase the load,
diffculty, coordination and endurance.
Focus attention on quality of movement and not
quantity of movement.
In cases where deconditioning is so extreme
that some muscle soreness is inevitable,
we should instill hope and motivation, and
encourage the client to continue with regular
exercise, good nutrition and rest to prevent the
severity of muscle soreness.
1.
2.
3.
4.
5.
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To give us the skinny on this often-asked question
(we get it all the time!), we turned to Pilates-certifed
Michele Olson, PhD, FACSM, CSCS, professor of
exercise science at Auburn University Montgomery
and lead research investigator at the Auburn-
Montgomery Human Performance Laboratory:
Pilates can help you lose weight, but it all boils down to
expending more calories than you are taking in. Some
forms of Pilates burn more calories than others. For
instance, research I have done at the Auburn University
Montgomery Human Performance Laboratory shows
that an intermediate-level mat class burns about 225
calories while a faster-paced, advanced mat class torches
about 300 calories. Reformer workouts that use jump- or
springboards burn more calories: In a study done with a
Stamina Aeropilates Reformer Rebounder, the subjects
did 40-minute workouts three times a week, which
resulted in a 15 percent reduction in body fat and more
calories burned than with a treadmill workout.
The guidelines for successful weight loss are to
accumulate about 1,500 calories of exercise per week.
So, if you undertake an hour-long Pilates workout on
most days of the week, you will be close to expending
the minimum number of recommended calories. If you
vary the modalities, such as doing a mat routine four to
fve times a week and a Reformer or Cadillac workout
two to three times a week, you can do Pilates every day.
Since Pilates is more of a muscular endurance activity,
BULLETIN BOARD
Will Pilates help me lose weight?
it is still wise to do a cardio-based bout of
at least 20 minutes, three times a week.
Research has also shown Pilates increases
core strength, fexibility and balance.
to the co-founders
of Merrithew Health &
Fitness, Lindsay and
Moira Merrithew, who were
recently honored with the
Inner IDEA Inspiration
Award, given out annually
to individuals who have
demonstrated outstanding
leadership in the health and
wellness feld. Kudos to the
STOTT PILATES
founders,
who have surely furthered
our Pilates lifestyles!
In the Pilates Style Gift Guide [Nov/Dec],
we accidentally priced the Balanced Body
Pilates Arc
at $39.95; it actually costs

$159 at www.pilates.com. Its
worth every penny, since it
triples as an Arc, Spine
Corrector and Wedge
for the Reformer.
Congrats
Woops!
To Do: Book an extra
Reformer class this week!
Speed up weight-
l oss efforts by
booki ng an extra
apparatus cl ass
this week.
R
e
a
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We incorrectly cited Molly Tittle as being the owner of Invoke
Studio and Re-Form Movement Pilates in Homework [Nov/Dec].
Amy Peddycord is the proud owner of Invoke and Teresa Hunt of
Re-Form, two locations where Tittle teaches.
Now that the holidays are over, chances are the workplace has returned to its
chaotic pace. Avoid burning out and feeling overwhelmed with David Magones
15-minute meditation for relaxation sequence. Body scanning meditations
provide a great way to consciously relax when youre stressed out, says the
founder of PranaVayu Yoga. The exercise itself is relatively basicyou simply lay
down in a comfortable position and methodically scan your entire body for areas
of blockage or tension. When you fnd a spot that feels tense, you simply imagine
the tension melting away until you actually feel the area softening. Heres how
to start the year on a stress-free note.
Preparation: Begin by coming to a comfortable reclining position. Lay down
on your back with both eyes closed. Make sure your whole body is in alignment,
your head is in line with the rest of your spine, and your arms and legs rest a
comfortable distance away from your sides. If its uncomfortable to rest your head
on the foor, cushion your head with a blanket or small pillow. Your palms can face
either up or down. Try both and see which of the two works the best for you.
Once you have found a comfortable position, relax and let go. Cast your awareness
to the crown of your head. Scan the crown of your head from the inside out.
Mentally relax any areas of tension that you might encounter. Ask those areas to
relax or imagine the tension melting and softening. Once you have relaxed your
crown, scan downward from the crown of your head to the third eye (space in
between your eyebrows) and the intervening space in between and in the front and
back. Allow every space your gaze touches to become softer and more relaxed.
Then, reverse the process, ending with the crown of your head. At the end of
the exercise, redirect your focus to the sound of your exhales for fve minutes.
Whenever your mind wanders elsewhere, mentally redirect awareness to your
breath and begin all over again.
Third eye to the center
throat
Center throat to tips of
shoulders
Shoulders to elbows
Elbows to wrists
Wrists to fngertips
Fingertips to wrists
Wrists to elbows
Elbows to shoulders
Shoulders to center throat
Center throat to center
chest
Center chest to navel
Navel to low belly
Low belly to hips
Hips to knees
Knees to ankles
Ankles to the tips of your
toes
Banish Stress in
the New Year
Carrie Stevens
Continue to scan downward
from your:
From crown
to toes!
Enter to win a free conference registration.
Details at pilates.com/trainfree | pilates.com | 1-877-PILATES (745-2837)
Pilates on Tour
2013
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Program,
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p
i
n
e
l
a
n
d

p
i
l
a
t
e
s
ContACt:
Karen H. Carlson, Director
@ (215) 545-2212 or
karenhcarlson@verizon.net
For information & calendar
pinelandpilates.com
I
n
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:

L
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Enter to win a free conference registration.
Details at pilates.com/trainfree | pilates.com | 1-877-PILATES (745-2837)
Pilates on Tour
2013
Continuing EduCation for PilatEs ProfEssionals
Atlanta, GA
Denver, CO
Phoenix, AZ
Washington, DC
London, UK
Chicago, IL
be inspired
o
n

t
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c
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This past November, at the 12th Annual Meeting of the Pilates
Method Alliance in Sin City, there was one rockin party. Were,
of course, referring to the Pilates Style/Pilates Anytime event,
held at the Mirages swanky Revolution Lounge on the Las
Vegas Strip, where the Pilates community united to celebrate
our contest winner, the lovely Sharon Gallagher (check out her
exercise story on page 72), and let off some serious steam.
The dance foor, brimming withsome not-so-pro dancers,
(now Pilates pros) and some was a platform for constant
chatter and plenty of shakin. We had a blast partying the
night away with co-hosts Kristi Cooper, John Marston and Ted
Johnson, co-founders of Pilates Anytime, and Pilates masters
and accomplished teachers from all over. Thanks to all the
attendees for making it a night to remember!
For the second year in a row, we joined forces with Pilates
Anytime to roll out the red carpetliterallyin celebration of
allthingsPilates and The Next Pilates Anytime Contest winner,
Sharon Gallagher.
Party at the PMA!
OPPOSITE PAGE, frOm TOP, lEfT TO rIGhT: FRoM LeFT:
Pilates styleS oWN GoLdeN CouPLe MATTheW ANd
BAMBi ABeRNAThy, WiTh BRoTheR-iN-LAW AL ALLeN ANd
SiSTeR TiFFANy ALLeN; LAST yeARS CoNTeST WiNNeR,
ZAyNA GoLd WiTh PS MANAGiNG ediToR AMANdA
ALTMAN; FRoM LeFT: BLoSSoM LeiLiANi CRAWFoRd,
BReTT hoWARd, NiCoLe SiNoFF ANd KyRiA SABiN; The
AMAZiNG JuLiAN LiTTLeFoRd WiTh Red CARPeT hoSTeSS
TRACey MALLeTT; FRoM LeFT: CheRRy heRZoG, KeViN
BoWeN ANd ChRiSTy ANdeRSoN oF PeAK PiLATeS; KeN
eNdLeMAN, BALANCed Body FouNdeR ANd Ceo, WiTh
JiLLiAN heSSeL, The TeACheRS TeACheR; ChRiSSy RuBy
ANd heR huSBANd CRAiG RuBy FRoM Phi PiLATeS WiTh
SuZANNe MARTiN, PT, dPT; ALAN heRdMAN (ThiRd FRoM
LeFT) ANd MAuRo oSSoLA, Who We ShoT eARLieR ThAT
dAy FoR AN exeRCiSe SToRy, ARe SuRRouNded By SoMe
PiLATeS BeAuTieS; ToM MyeRS oF ANAToMy TRAiNS WiTh
eLiZABeTh LARKAM.
ThIS PAGE, frOm TOP: TeAM FLeTCheR PiLATeS!; PMA
BoARd MeMBeR TReNT MCeNTiRe ANd exeCuTiVe
diReCToR eLiZABeTh ANdeRSoN; KRiSTi CooPeR
ShoWeRS The NexT PiLATeS ANyTiMe iNSTRuCToR
CoNTeST WiNNeR ShARoN GALLAGheR WiTh FLoWeRS;
MATTheW ANd BAMBi WiTh FeLLoW PARTy hoST JohN
MARSToN, Ceo ANd Co-FouNdeR oF PiLATeS ANyTiMe;
STeLLA LAMPKiN FRoM BASi PiLATeS ANd BRANdoN
douGLAS GAMBLe, BASi FACuLTy ANd hoST.
EVENTS 2013:
ARIZONA
FEB. 1ST-3RD
www.thepilatescore.com
MEXICO CITY
APRIL 5TH-7TH
www.truepilatesny.com
CHICAGO
MAY 3RD-5TH
www.thepilatescore.com
NEW YORK CITY
JUNE 7TH-9TH
www.artofcontrol.com
VALENCIA
JULY 5TH-7TH
www.valenciaclassicalpilates.com
WWW.PILATES-GRATZ.COM Kathryn Ross-Nash
Want more? Visit our Facebook page,
www.facebook.com/pilatesstyle, for an
extra dose of Red Carpetworthy photos!
Ask the experts
by Rael Isacowitz and Leslie Dantchik, MS
Rael Isacowitz, MA, has been practicing
Pilates for more than 30 years and is
recognized internationally as an expert
in the feld. In 1989, Rael founded
BASI Pilates
, a comprehensive Pilates
education organization represented
throughout the world.
Nutrition expert Leslie Dantchik, MS,
is the author of the health blog
www.alphabitesnyc.com. The
longtime Pilates and exercise enthusiast
has a Masters in Applied Physiology
and Nutrition from Teachers College,
Columbia University.
Q.
My prenatal pilates client, whos almost 20 weeks, mentioned her doctor said
she could continue doing many pilates exercises lying on her back. This goes
against my training. Will you set the record straight?
working with second- and third-trimester prenatal clients
boosting ankle and foot strength calcium sources for non-milk
drinkers time- and money-saving meal ideas
Q
&
A

a
s
k

t
h
e

e
x
p
e
r
t
s
A.
I have worked with many
pregnant women over the
years, and I have always found
it particularly gratifying. However,
I decided to turn to BASI
Pilates
pregnancy specialist Leah Stewart, who
teaches internationally for BASI and has
successfully introduced the Pre-and
Post-Natal Certifcate course to our
educational offering. Her views echo
mine on the topic.
After 20 weeks gestation, it is
recommended that pregnant women
should not lie fat on their backs for
any extended period of time. After
that 20-week mark (give or take), the
weight of the baby, uterus and extra fuid
can compress the inferior vena cava
and lower aorta when lying supine,
potentially resulting in a disruption
of blood fow and ultimately oxygen
exchange from mother to baby, says
Stewart. Yet, many teachers tend to
overreact to this guideline, and in
the process eliminate much of
the repertoire.
Stewart continues,
Chances are
that if a pregnant
woman lies supine
for too long, she
will feel the effects long before the
baby will be affected. She may feel
lightheaded, dizzy, short of breath
and uncomfortable in that position,
especially in the third trimester.
The concern is really when a
woman lies supine for an extended
period of timeextended being
the key word. Typically, we do not
lie supine for that long during Pilates
(during footwork, perhaps, but that
can be adapted). Lying fat on the
back late in pregnancy is more of an
uncomfortable position to get into
and out of than a dangerous one.
This is why making the necessary
modifcations to the movement or
utilizing accessories and props to alter
the supine position is commonly used
and recommended. By modifying the
positions for the pregnant client we
not only make it safer, but we make her
comfortable and still able to perform
the exercises effectively and correctly,
which is essential.
Simple supine exercises like
pelvic tilts or the Pelvic Curl are fne
to perform after 20 weeks. With slight
modifcations to supine positions
such as using a prop to raise the head,
neck and chest to elevate the heart
and alleviate any pressure
continued on page 24
A structured program for every Pilates professional to ensure that
you have the opportunity to continue developing your career.
www.basipilates.com
to propel your career upwards.
BASI Pilates
Advanced Education
were bending
over
backwards
Q.
Why are foot and ankle
strength and fexibility
important? How can I work
these areas?
A.
No one can argue that the foot is the foundation
of the body, certainly when were upright. The
foot and ankle are key components in many
everyday activities, particularly for the gait cycle,
which we perform hundreds, if not thousands, of
times a day. As such, we need to pay particular attention
to the alignment of the foot-ankle complex and address
its strength and fexibility. Any deviations from correct
alignment will cause undue stress on the bodys
structure and compromise the integrity of the bodys
alignment all the way up the kinetic chain, potentially
leading to chronic ailments and injuries.
The foot is made up of 26 bones, 33 joints and
more than 100 muscles; that in itself speaks to the
complexity of achieving good alignment. Yet, a joint
that must be singled out is the subtalar joint, which
sits between the talus and calcaneous and is a gliding
joint, responsible for inversion and eversion of the foot
(these movements facilitate pronation or supination).
Excessive movement or restrictionin either the
direction of pronation or supination will greatly affect
gait and the entire bodys movement.
In terms of working this area, every Pilates session
should have an entire section dedicated to it. In the
BASI
Block System, we simply call it Foot Work. Of

course, the
entire lower body,
and in fact the entire
body, is involved in all Pilates movements, but in Foot
Work, the focus is on the foundation of the bodythe
feet. I suggest doing the footwork with relatively high
resistance within a persons maximal functional strength
load, meaning the maximum load that a person can
work with while maintaining the integrity of the bodys
alignment (including, very importantly, the feet).
There are many muscles that both stabilize and are
responsible for movement of the foot-ankle complex,
both intrinsic (within the foot) and extrinsic (outside
of the foot but which control the movement of the
foot). The key is achieving a balance of strength and
fexibility between the many muscles. When there
is balance within the complex, good alignment and
effcient movement can be achieved. Speaking of
balance, some of the best closed kinetic chain exercises
for the foot-ankle complex involve balance, such as
some of the upright exercises on the Wunda Chair.
These address strength, fexibility and alignment, but
also the proprioceptors, which are abundant in this
region. Ultimately, it is about synching the mind and
bodythe essence of Pilates! R.I.
many of these Pilates exercises can
be performed safely, effectively and
comfortably. I modify many exercises
by doing them on the elbows, seated,
lying on the side or in a quadruped
position. I also add support, especially
for footwork on the Reformer, with
a cushion, ball or my favorite, the
Jumpboard, Stewart adds.
Years ago, I regarded pregnant
women as being limited in ability and
taught them as I would a person who
is injured or recovering from surgery.
But after working with many ft,
driven and incredibly strong pregnant
women, I started viewing them as
athletes with specifc needs, as if I was
training them for the Super Bowl
giving birth!
Certainly there are drastic
changes in a womans body
during pregnancy that require
attention, sensitivity and wise, safe
choices, but the physical, mental
and emotional strength that they
could potentially acquire through
Pilates has the ability to help
them experience labor, birth and
motherhood with grace, strength
and confidence, agrees Stewart.
In short, some supine positions can
be used after 20 weeks gestation.
They should last no longer than fve
minutes, and the pregnant client must
feel comfortable getting in, staying in
and getting out of the position. Please
also note that each woman is different
and every pregnancy is different. When
in doubt, err on the side of caution
and certainly if there is any history of
prior diffculties, seek advice from the
womans OB/GYN. R.I.
continued from page 22
subtalar joint
Q.
What are some healthy ways of
incorporating calcium into your diet after
cutting out products that contain lactose?
A.
Its no secret that calcium, an essential nutrient, is critical for
maintaining strong bones and teeth, as well as playing a
key role in muscle and nerve function and blood pressure.
But while milk, yogurt and cheese are usually the go-to calcium
sources, these foods are off limits when youre lactose intolerant.
With the Recommended Daily Allowance (RDA) of calcium for
adult men and women set at 1,000 mg, you might feel that this will
be hard to achieve if you eliminate dairy foods. Fear not! There are a
variety of other healthy options from almost every food group that can
help you reach your daily calcium goal.
Start by searching the vegetable aisle. Dark leafy greens,
including kale, broccoli, bok choy, and collard and mustard greens,
are great sources of calcium. For example, one
cup of chopped kale provides about 10
percent of your daily total. Although
technically spinach, Swiss chard
and rhubarb are high in calcium,
they also contain compounds
that make it hard for our bodies
to absorb it. Cooking them may help
slightly, but dont let that stop you from
including them as part of your dietthey
are also loaded with other valuable nutrients.
Protein-rich foods like tofu, soybeans, salmon
and sardines (with bones in) are also good sources
of calcium, as are sesame seeds, faxseed and
almonds. And while fruits are not generally thought of
as calcium-rich, a few exceptions include oranges, dried
fgs, dates and olives.
Nowadays many whole-grain products (oatmeal,
cereal), juices (orange juice) and non-dairy milk
alternatives (soy, almond or rice milks) are
fortifed with calcium as well. Even dried herbs,
such as basil, thyme, rosemary and oregano,
can provide a little bit of calcium plus enhance
the favor of any dish.
Remember to also get the necessary RDA
for vitamin D (15 mcg), since its crucial for
calcium absorption. If youre still having trouble
reaching your goal, a multivitamin
will supplement your body with
the calcium it needs. L.D.
Q.
Im looking for dishes
I can make for dinner
and pack for lunch the
next day. Will you spill
some of your all-time favorite, no-frills
ideas that ft the bill?
A.
Leftovers dont have to mean day-
old takeout anymore. All it takes is
some planning and tonights dinner
can easily become tomorrows lunch. If youre
looking for simple, no-fuss dishes, why not
try one-pot meals? Two of my favorite recipes
are not only nutritious, but taste even better
the next day.
As the weather turns colder, there is nothing
more warming or flling than a bowl of chili. In
place of beef, I substitute lean ground turkey or
chicken, which lowers the overall fat content. I
also add kidney or garbanzo beans, tomatoes
and spices, which makes this a protein-packed
meal loaded with fber as well as vitamins A
and C. Keep in mind, though, if you want to use
toppings like sour cream or shredded cheese,
opt for the low-fat versions instead.
Short on time? Another go-to meal I love
is stir-fry. By making a few adjustments, this
otherwise high-calorie meal can be a healthy
option for dinner or lunch. For starters it
requires very little preparation, and its a great
way to meet your daily serving of vegetables
in one meal. Just add a lean proteinlike
skinless, boneless chicken breast or shrimp
to your favorite fresh or frozen vegetableslike
broccoli, peppers and mushrooms. Using a
small amount of canola oil, which has a high
smoke point and is lower in saturated fat, along
with low-sodium soy sauce, will cut the fat and
sodium content without sacrifcing taste. Also
swap brown rice for the white stuff to increase
the fber content.
When it comes to leftovers, practicing
proper food safety rules is a must to protect
you from foodborne illness. Make sure
leftovers are refrigerated within two hours of
cooking and store your food in small, shallow
airtight containers. This will help it cool quickly
and make it easier to reheat the next day.
Whether you follow an existing recipe or
create your own, one-pot meals will not only
stretch one meal into two, but theyll save you
money, too! L.D.
Unexpected food soUrces, like
kale, tofU, olives, salmon and
bok choy, will help boost yoUr
daily calciUm intake.
Youve decided to make your passion
your profession
We help you take it to the next level
When you love what you do enough that it drives your Pilates passion to become your Pilates profession, we
can help you take it to the next level. Whether you are at the very beginning of that profession, or seasoned,
The Pilates Center Teacher Training Program (TPCTTP) has a course of study that will challenge you,
motivate you, inspire you and celebrate you. We teach so much more than choreography and sequence.
Established as a studio in 1990 and as a Pilates teacher training program in 1991, we have born witness
to and played a key role in the development of our industry. Please, join us!
We offer: The Intermediate Program The Advanced Program The Bridge Program The Masters
Program The Mentoring Program The Summer Conference The Winter Forum PMA approved
continuing education workshops
Boulder Redondo Beach San Francisco Minneapolis Milwaukee St. Louis Durham Boston Vancouver London Beirut Dubai
Learn more at www.thepilatescenter.com
303-494-3400
Photos from TPCs past.
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A Few
Good Men
If youve ever doubted that
Pilates is for guys, too, read
on for an inside look at
Pilates master Jay Grimes
grueling Mens Workshop,
which left some of the
worlds most talented male
instructors, well, breathless.
by Heidi Dvorak
In early October, 40 instructors from the world over
gathered at Vintage Pilates in West Los Angeles
for The Mens Exercises Workshop taught by frst-
generation Pilates teacher Jay Grimes. All eyes were
on 10 menall top-notch instructors themselves
who were in the midst of a grueling warm-up that
lasted more than 45 minutes and included three
reps of more than 25 exercises: Leg Circles, Rolling
Like a Ball, Single- and Double-Leg Pulls, Criss-
Cross, Corkscrew, Rollover, Scissors, Bicycle, Bridge,
Jackknife, Boomerang, Crab, Saw, Swan, Swimming,
Bridge and more.
There were no breaks during the four-hour
workshop, which focused on some of the most
diffcult of the classic exercises, as evidenced by the
sweat dripping from the all-male demonstrators, who
included Chris Robinson from San Diego; Fredrik
Prag of Stockholm; Elio Dalla Giovanna of Zurich; and
Rick Morris and Chris Blackburn from Seattle as well
as locals Ken Heizman, Ken Krech, Tom Oksner and
Adam Checchi.
Grimes encouraging words were more drill
sergeant than nurturing teacher: What are you
laughing at, soldier? he barked at Dalla Giovanna.
Faster, Fredrik, faster, he hissed, although smiling, at
Prag. No fdgeting. Prove youre under control.
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thE MaStEr, Jay griMES hiMSElF, at WorK
To register for
courses or fnd
out more visit
PilatesInstructorAcademy.com
ONLINE CONTINUING
EDUCATION COURSES!
We are so pleased to now ofer our exercise
science-based Pilates Teacher Training certifcate
and continuing education courses in webinar format.
Find Personal Best Pilates Instructor Academy on Facebook | Follow Us on Twitter.com/pilatesPBPIA
Now you can have the most detailed and high quality
Pilates teacher training classes, developed by a
team of Master Pilates Instructor with over 60 years
of combined experience in the industry, delivered
directly to your computer or mobile device. Our
webinars will allow you to learn at your convenience,
anywhere in the world 24/7/365. Earn PMA and
ACE CEUs from home!
Taught by Amanda Jessee, MA, PMA-CPT, CSCS, a 25 year
veteran in the feld of exercise science and health & ftness,
national conference presenter
CLOCKWISE FROM TOP LEFT:
griMES SUpportS FrEdriK prag
on thE rEForMEr; gUiding a
VErtiCal riCK MorriS; ChriS
robinSon ShoWS intEnSE FoCUS;
ChriS blaCKbUrn on thE CadillaC,
UndEr griMES WatChFUl EyE
Grimes makes no apologies to women for
reviving the Mens Exercises. The world
was different back when Joe taught, says
Grimes, who began his studies with Pilates
in the mid-60s. Pilates was developed
by a man, for men. Joe created exercises
specifcally for boxers, gymnasts, any kind of
athletenobody else exercised back then.
Joes exercises emphasized upper-body
strength. Boxers needed to take and give
a punch. The only women who showed up
were dancers.
But why revive this old-school way of
teaching now? A terrible thing has happened
to Pilates, Grimes explains. Many of Joes
original exercises have been lost because
theyre incredibly diffcult and Pilates has been
dumbed down. There was none of this, Do
you need a pillow? or Do you need a break?
These guys are going to be sore, he notes as
the men press on through the second, third
and fourth hours of the workshop, tackling
brutal pushups with claps in between, and
complicated versions of Headstand, Bridge
with straps, and Swakatee on the Reformer,
Cadillac and Neck Stretcher as well as other
rarely seen moves.
The truth is that mens bodies are
different from womens, he says. Men
dont care about the pelvic foor. They want
to sweat. Women, however, can take heart.
Grimes points out that even though this is
elite stuff, these exercises can be performed
by any dedicated client whos willing to work
hard. As he puts it: Joe kicked ass. PS
For more information on Grimes upcoming workshops,
visit www.vintagepilates.com.
Call us toll free at
866 573 4945
info@pilatesmethodalliance.org
www.pilatesmethodalliance.org
pilatesstyle
live life to the core
Visionary Sponsor Sustaining Sponsor Media Sponsor

On May 22, 2012 the National Commission for Certifying
Agencies (NCCA) granted accreditation to the PMA
Pilates Certifcation Program for demonstrating
compliance with the NCCA Standards for the Accreditation
of Certifcation Programs.
There are many NCCA accredited certifcations in the
ftness world. Now there is one specifc to Pilates.
In 2006, the International Health, Racquet & Sportsclub
Association (IHRSA) recommended that its member
clubs hire trainers holding at least one current
certifcation from a certifying organization that had
begun third-party accreditation of its certifcation
procedures and protocols from an independent,
experienced, and nationally recognized accrediting body.
We recommend that club operators and studio managers
apply the same measure they would to any other ftness
professional, and hire only Pilates instructors that have
an accredited third party certifcation. In the Pilates
industry, this means PMA certifcation.
Questions? Contact Ray Infante.
rayi@pilatesmethodalliance.org or visit
www.pilatesmethodalliance.org/certifcation
Theres a new accredited certifcation in town!
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by M. Lindsay Smith; Modeled with Ariel Abreu
Mixed Martial Arts (MMA) fghters put their bodies through the gauntlet of
movement and physical exertion. They require strength and fexibility in almost
every position imaginable, so Pilates makes the perfect supplement to their
training. Do the following mat exercises three times per week to up your game.
Moves of the Month:
For Mixed Martial Arts!
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Criss-Cross Turn to increase
strength and control for rolling BJJ
movements.
1. Lie on your back with both
knees into your chest, and place
your hands behind your head,
elbows pointed out to your sides.
2. Curl your head off the foor
and twist your left elbow toward
your right knee with both
shoulders off the foor while
simultaneously extending your
left leg away from you.
3. Slowly begin to extend your
right leg in line with your left
while rolling to balance on the
right side of your hip and waist,
keeping your shoulder and legs
off the foor.
4. Just as slowly, start to re-bend
your right leg and return your
hips to the traditional Criss-Cross
position, then repeat on your other
side without dropping your head.
Do 23 sets.
Kneeling Side-Kicks to
challenge and increase stability for
kickboxing and Muay Thai kicks.
1. Start by kneeling with both hands
behind your head, elbows pointed out
to your sides. Lean to your right side,
placing your right hand (or fst) on the
foor in line with your shoulder and
lifting your left knee to hip height while
keeping it bent at a 90 degree angle.
2. Extend your left leg out from your
knee, then return to a bent position.
Do 35 reps.
3. Extend your left leg out again, then
kick your leg forward and backward for
35 more reps.
4. Do front pushes: Flex your left foot
at a 90 degree angle to your front and
then bend and straighten your leg for
another 35 reps.
5. Bring your left leg back to its
original bent position and lift off your
right hand to return to the kneeling
position. Repeat on your other side.
T i p s : Movements of the leg
should mimic those of kicks. Do not
overextend your tailbone back.
Rolling Like a Ball to
Standing to perfect Brazilian
Jiu Jitsu (BJJ) movements
requiring the ability to move
freely from mat to standing while
keeping the limbs free for Muay
Thai strikes.
1. Sit with your feet together and
knees apart and curled tightly
into your chest, hands on your
ankles. Lean back slightly on your
tailbone, balancing your feet off
the mat.
2. Roll back and forth, balancing at
the top of the movement for 1 or
2 reps.
3. Then, continue rolling and end
by standing at the end of the roll.
Squat back down with control to
start the next roll, keeping fow with
the movement. Do 46 repetitions.
Var i aT i ons : Your arms can
be extended straight forward,
crossed in genie position, or
your elbows bent with your hands
behind the head.
steP 3 Pictured
steP 3 Pictured
LindsAy demonstrAtes steP 2,
ArieL demonstrAtes steP 3
pilatesstyle.com 33
On Neutral Ground
For beginner practitionersand sometimes advanced ones, too!working
in neutral spine can be a diffcult task. Thats why we love Neu Spine, a
soft pad made of eco-friendly foam that lets you practice Pilates effectively
anywhere without sacrifcing technique. This multitasking tool facilitates a
slew of positionsthink hip extensions on the mat, Stomach Massage on the
Reformer, and footwork on the Chairand helps you relax into neutral while
you move, prompting deeper connection to core muscles, safer stretching
and optimal breathing and circulation. With three sizes available based on
your lower backs natural arch (small,
1
2; medium
3
4; and large 1), Neu Spine
features a no-slip base grip, perfect for using on the mat, Reformer or Trap
Table ($39.99; www.neuspine.com).
Carrie Stevens
During Pilates teacher training, frst-generation teacher Romana Kryzanowska
has famously asked her students, What did you learn today? Even though
she questioned us apprentices nearly every day, it wasnt until I started my own
Pilates business that the words fnally hit home.
My schedule was slowly growing and my fnances were limited. Nearly all of
my workouts were simply me working out, and I didnt have access to another
instructor for regular lessons. So I vowed to maintain my own ftness regimen
until I could fnd a teacher and commit to weekly privates.
Thats what led me to an aha! moment, when I realized what Romana had
really been asking us all along: What did you learn today? From that day
forward, each workout became a way to tune in, to unveil at least one piece
of new information about my body and therefore the exercise I was doingor
vice versa. I was fnding depth, my friends!
I am not advocating just working out solo as a substitute for regular lessons
with another teacher by any means. However, I propose that every day we
access the knowledge we currently possess to further hone our understanding
of the method. It costs nothing and only takes an hour, three times per week.
With that in mind, we challenged a few top instructors to answer Romanas
question. Heres what they said.
Every morning when crossing the Golden Gate Bridge, I envision my aura
as a living tree grounded with a vast root structure, fourishing above
ground with well-ordered branches flled with leaves bearing fruit. The
daily ritual of tending to this tree includes solo movement practice to tune
my structure (fertilizing the root system) and exploration of movement
sequences for clients (preparing the fruit for giving).
Balanced Body master teacher Elizabeth Larkam
How to do the Control Push-Up Reverse correctly by connecting the feet
and legs to the powerhouse. Jay Grimes initially guided me to fnd this
valuable connection. The Control Push-Up Reverse is such a hard exercise.
I feel if I can get the connection here I can use it whenever I have to lift
one leg or both legs throughout the Pilates system. When I do it properly
and maintain this connection to the lower body, I fnd tremendous
strength and control. Chris Robinson, owner of Core Coach Center in
La Jolla, CA, and Chicago, IL
Single-Leg Russian Squats
to strengthen the legs using a full
range of motion.
1. Stand with one leg extended
forward off the ground and your arms
crossed in a genie position.
2. Squat straight down on your
standing leg, then return to standing.
Repeat on your other leg. Do 35
sets, alternating legs.
Var i aT i on: Extend your arms
forward and have a teacher or partner
assist in leveraging the squat.
Romana Kryzanowskatrained M.
Lindsay Smith regularly works with
Muay Thai and MMA fghters
(www.knockoutpilates.com) and is
also the Regional Pilates Manager for
Equinox in NYC, the largest Pilates program
in the world (www.equinox.com). Ariel
Abreu is a champion Muay Thai fghter
with Take on Productions in NYC and
trains with Camp Undefeated
(www.campundefeated.com).
For more answers continue to page 98.
VAriAtion Pictured AboVe
Self Study by Andrea Maida
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NORTHEAST
Winter Squash
Fascinating Fact: Squash lasts about a month on a
cool, dark shelf but only about two weeks in the
refrigerator.
Get Creative! Make a quick veggie soup: Roast
squash, split in half and place face-down, on a
cookie sheet with about one inch of water for
30 minutes. Scoop out the fesh and blend with
veggie broth and cinnamon.
Broccoli
Fascinating Fact: A cup of broccoli has more than half the
calcium as a cup of milk.
Get Creative! Broccoli is delicious roasted on a cookie
sheet, with coconut oil spread thinly on top, which helps
to deliver a deep, warm favor.
SOUTHEAST
Sweet Potatoes
Fascinating Fact: The sweet potato is not actually a
potatoits a member of the Morning Glory family.
Get Creative! Make baked sweet potato fries: Slice spuds
into thin strips and bake on a parchment-lined cookie
sheet until crispy.
Cabbage
Fascinating Fact: High-fber cabbage is an
excellent stomach sweeper.
Get Creative! Place sliced red cabbage
into a zipper bag with sea salt and allow
it to sit overnight in the refrigerator. This
softens the cabbage, making it easier to digest, plus it
tastes great in salads and stir-fries.
MIDWEST
Sugar Snap Peas
Fascinating Fact: The peas, flled with
calcium, iron and vitamins A and C, will
last longer in the refrigerator if you
dont wash them frst.
Get Creative! Slice the peas thinly
and eat em raw in a salad.
Lettuce
Fascinating Fact: The darker the lettuce leaf, the higher
the nutritional value.
Roasted onion and PaRsniP souP With
CuRRy and hot Chile
This thick and creamy soup tastes extra delicious when
topped with cheese or chopped parsley, arugula
or spinach.
Serves 46
1 POUND RED AND WHITE ONIONS, ROUGHLY CHOPPED
POUND PARSNIPS, ROUGHLY CHOPPED
2 TABLESPOONS OLIVE OIL
2 TABLESPOONS COCONUT OIL
1 TABLESPOON CURRY POWDER
34 CUPS VEGETABLE BROTH
TEASPOON CHILI POWDER
SALT AND PEPPER TO TASTE
1. Preheat oven to 400F. 2. Toss the onions, parsnips, olive
oil, coconut oil and curry powder into a Dutch oven or roasting
pan and place in the oven for about 40 minutes or until soft,
stirring occasionally. 3. Remove the pot from the oven and
place on the stove over medium heat. 4. Add the broth and
chili powder. Let the soup cook for at least 20 minutes. 5.
Season with salt and pepper to taste.
Recipe excerpted from Veggies for Carnivores: Moving Vegetables
to the Center of the Plate by Lora Krulak (September 2012, Changing
Lives Press, $21.99). For more information and to purchase a copy visit
www.LoraKrulak.com.
Get Creative! Use romaine lettuce leaves as sandwich boats.
Fill the leaves with avocado and veggies or your favorite
salad, like tuna, egg or tofu salad.
WEST COAST
Onions
Fascinating Fact: The best way to avoid
tears while chopping an onion? Use a very
sharp knife.
Get Creative! Make Roasted Onion and
Parsnip Soup with Curry and Hot Chile! (See recipe below.)
Celery
Fascinating Fact: Celery can stay fresh in the refrigerator for
up to a week if packed properly: Wrap it in a paper towel and
then place it into a zipper bag.
Get Creative! Add chopped celery to mashed avocado or
guacamole for extra crunch, a lighter taste and to lower the
fat content.
Just because farmers stands are
in hibernation, that doesnt mean
you cant get your fresh-veggie fx.
We turned to nutritional chef and
lifestyle coach Lora Krulak, author of
Veggies for Carnivores, for the low
down on winters best produce, no
matter where you live.
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pilatesstyle.com 35
Christina Jaenicke
cancers, heart attacks and other
diseases. While the body cannot
absorb natural citrus pectin (the
molecules are too large for the
digestive tract), a modifcation in
molecular size and structure, via
supplement form, allows it to be
absorbed through the bodys GI
tract, eventually helping to block
such diseases associated with
galectin-3, including melanoma
and prostate cancer. So pair
your next orange with a dose of
modifed citrus pectinit could
help save your life.
Great news for chocoholics: You dont have to feel
guilty about your addiction anymore! In one of
the largest studies ever completed on the health
benefts of chocolate, reported by The Cochrane
Library, researchers found that the sweet stuff
plays a signifcant role in lowering blood pressure.
But before you down an entire pan of fudge,
there is one catch: The health benefts were only
found in products containing signifcant amounts
of the antioxidant molecule favanol, which
comes from the cocoa plant itself. Researchers
found that favanol helped the body to produce
more nitric oxide, causing blood vessels to relax,
which lowers blood pressure.
Unfortunately, these healthy favanols are often
destroyed while processing cocoa seeds, so your
average chocolate bar might not do the trick. Opt
for 70 percent cocoa or higher dark chocolate and
cocoa powders instead of milk chocolate varieties.
With Valentines Day around the corner, we
rounded up our favorite picks to deliver that
cocoa fx. Heres to a happy, healthy February 14
for you and your sweetie!
Cocoa For Your
(Sweet) Heart
Oranges contain more than
just your daily boost of vitamin
C, according to a recent study
conducted by Dr. Isaac Eliaz,
MD, founder and medical
director of the Amitabha
Medical Clinic in California.
Researchers observed nearly
8,000 people over the course
of a number of clinical trials
and discovered that citrus
pectin, found in the white pith
of oranges and other citrus
fruits, could help reduce the
negative effects of galectin-3,
a blood protein linked to
an increased risk of certain
An Orange a
Day to Keep
Cancer Away
Godiva Chocolate
Chunk Brownies
Each batch, made from
70 percent deep dark
chocolate, arrives straight
in a pan to slice and sliver
as you desire moderation
is key! ($25 for 1.5 pounds;
www.godiva.com).
While were busy working out our abs, legs, butts and more,
we tend to forget about two of the most important areas of our
bodiesthe hands and wrists. Heres a roundup of some of the
best tools to keep these parts, well, handy.
Put Your Hands Up!
Available in soft, medium,
or frm resistances, OPTP
Handmaster Plus helps
build muscle balance and
stamina by working all the
muscles in your hand ($15.95
per ball; www.optp.com).
bends, rotates and manipulates
to help you build and regain
power in your hands, wrists
and arms; plus it helps relieve
hand soreness ($19.99 per bar;
www.rejuvenationrehab.com).
Great for textile and fne motor
skills, Aarons Thinking
Putty improves hand strength
and can help relieve carpal
tunnel syndrome ($12.99 per
tin; www.puttyworld.com).
Valentina Palladino
Chocoveda
Goddess
Box Gift the
god(dess) in your
life with these all
natural, dairy-
free, 72 percent
dark chocolate truffes ($35 per 12-piece box;
www.chocoveda.com).
Dove Promises Silky Smooth
Dark Chocolate Satisfy a
late-night sweet tooth with one
of these decadent squares,
which comes with a special
message under the wrapper like,
Be fearless or Dare to love
completely ($4.79 per 8.5-ounce
bag; www.walgreens.com).
Natural Fitness Wrist and Arm Recovery
Valentina Palladino
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Trying to decide what we should and shouldnt eat close to our
workouts often leaves us scratching our heads. Luckily for us, Lauren
Schmitt, MS, RD, CPT, owner of Healthy Eating and Training, Inc.,
dishes on the best pre- and post-workout snacks here. Now you can
get the most out of your training even after you leave the studio!
Cereal
The experT says: Keeping it simple with cereal, fruit
and milk is an easy way to consume complex carbohydrates
and protein to fuel your workout.
Try: Purely Elizabeth Ancient
Grain Granola Cereal, which
balances sweet and salty
favors perfectly for a tasty
snack. Available in four gluten-
free, vegan varieties: Original,
Cranberry Pecan, Blueberry
Hemp and Pumpkin Fig
($7.99 per 12.5-ounce bag;
www.purelyelizabeth.com).
NUTrITION FaCTs: Per
1
3 cup
(Original): 140 calories; 6g fat; 18g
carbs; 3g protein
and
After-
Workout
the Before-
Menu
CraCkers
The experT says: Combined
with an egg and a banana, crackers
make a balanced snack or mini meal
thats easy to grab on the run for the
correct balance of nutrients.
Try: Marys Original Seed
Crackers, with organic- and gluten-
free ingredients like brown rice,
quinoa, fax seeds and sesame
seeds, are perfect as a stand-alone snack or paired
with fruits or veggies ($5 per 6.5-ounce box;
www.marysgonecrackers.com).
NUTrITION FaCTs: Per 13 crackers: 140 calories;
5g fat; 21g carbs; 3g protein
smoothie
The experT says:
Smoothie packets are an
easy vehicle that deliver
protein from yogurt and
carbohydrates and fber
from fruit.
Try: Yasso Frozen
Greek Yogurt Smoothies,
made with frozen fruit chunks and Greek yogurt,
taste delicious when blended with low-fat milk.
Choose from Mango Pineapple, Mixed Berry and
Strawberry Banana ($3$4 for five 7.5-ounce bags;
www.teamyasso.com).
NUTrITION FaCTs: Per pouch, prepared
with low-fat milk (Mango Pineapple): 120 calories;
english muffin
The experT
says: English
muffns paired with
tomato sauce and
low-fat cheese
make for a mini
meal that gives the body adequate energy and the
proper nutrients.
Try: Vans Natural Foods English Muffinstheyre
frozen immediately after baking to ensure freshness, and
are available in two delicious favors, Multigrain and Honey
Wheat ($4. 29 per 12-ounce box; www.vansfoods.com).
NUTrITION FaCTs: Per muffn (Multigrain): 130 calories;
preWOrKOUT
Eat these foods one to two hours before your session, says Schmitt.
pilatesstyle.com 37
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string Cheese
The experT says: String cheese is a great portable
option; when combined with crackers and grapes, it
makes a suitable meal.
Try: Organic Valley Organic Stringles, full of calcium
and great for your busiest, on-the-go days. Choose from
Mozzarella, Mild Cheddar and Colby Jack ($4. 29 per
6-ounce bag; www.organicvalley.coop).
NUTrITION FaCTs: Per piece (Mozzarella): 80 calories;
Valentina Palladino
greek yogurt
The experT says: Greek yogurt is a high-protein yogurt
with calcium that also delivers adequate carbohydrates when
paired with fruit.
Try: Fage Total 0% Greek Yogurt, which is so thick
and decadent that it tastes almost too good to be so
healthy ($1.59 per 6-ounce container; www.fageusa.com).
NUTrITION FaCTs: Per 6 ounces: 100 calories; 0g fat;
7g carbs; 18g protein
Wrap
The
experT
says: You
could pair
a high-
fber wrap
with Tribe
Hummus
for a tasty,
balanced
snack.
Try:
La Tortilla Factory Fiber & Flax Corn
Tortillas are versatile and packed
with 200mg of omega-3s ($5.38 per
10.58-ounce bag;
www.latortillafactory.com).
NUTrITION FaCTs: Per 2 tortillas:
90 calories; 1.5g fat; 21g carbs; 2g protein
hummus
The experT says: Hummus with
a pita or wrap is a tasty way to balance
protein and carbohydrates for muscle
recovery.
Try: Tribe Hummus, available
in creamy, all natural and organic
varieties like Garlic and Sweet Roasted
Red Pepper ($2.99 per 8-ounce
container; www.tribehummus.com).
NUTrITION
FaCTs: Per 2
tablespoons
(Classic): 60
calories; 5g
fat; 4g carbs;
2g protein
Try to consume these foods within an hour after
your workout for the best results, says Schmitt.
1
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&
Scents
Because what you put on your skin matters, weve rounded
up organic fragrances formulated with ingredients that
both your skin and nose will crave.
Turn your nose up at chemical cocktails and take a whiff of the following
products, made with essential oils and moisturizers and without any artifcial
colorings or endangered plants. Weve found just the scent for you, whatever
aura you feel like giving off.
Scent-sibility
Annie Oakley
Honeysuckle Eau de
Toilette Natural Spray
smells bright but subtle, with
foral notes and clean undertones
($25.50 for 1.35 fuid ounces;
www.annieoakley.com).
Packaged in a purse-friendly
bottle, HollyBeth
Organics Flourish
Roll-On Perfume is an
earthy-foral scent, made with
skin-softening jojoba oil and
vitamin E ($45 for 0.35 fuid
ounce; www.hollybeth.net).
1
2
Girl Next Door
Intelligent Nutrients
Certifed Organic
Pure Neroli Essence,
steam-distilled from orange tree
blossoms (theres a whole ton of
the fowers in every quart of the
stuff!), is naturally deodorizing
($125 for 0.3 fuid ounce;
www.intelligentnutrients.com).
Floral-musk Strange
Invisible Perfumes
Prima Ballerina is laced
with sweet rose, Greek sage and
lime ($150 for 1.7 fuid ounces;
www.siperfumes.com).
3
4
UltrA FeMiNiNe
Rich Hippie Rich
Hippie Organic
Perfume is infused with
a triple dose of foral notes,
thanks to wild-crafted African
fowers, Moroccan roses and
French and Croatian lavender
fowers ($225 for 0.5 fuid
ounces; www.rich-hippie.com).
Handmade in France, The
New York Collection
Eau De Parfum Love
Coco blends coconut, tonka
bean, bourbon and cedar. Plus, it
comes packaged in a super-cute
coffee cup ($98 for 1.69 fuid
ounces; www.anthropologie.com).
BoHo CHiC
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6
5
6
8
9
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Scent-sibility
Clean-smelling, musky Tsi-La
Misaki has refreshing notes
of mint and French lavender.
The unisex scent also contains
active extracts like antioxidant-
rich goji berry and rooibos ($95
for 1.69 fuid ounces;
www.tsilaorganics.com).
Tsi-La Fiori DArancio
features tones of caramelized
vanilla beans, making it a playful
take on a woodsy scent ($95 for
1.69 fuid ounces;
www.tsilaorganics.com).
7
8
oUtDoorsy
Pacifca Spanish
Amber, made with corn-
sourced alcohol, combines
amber with sandalwood and
bergamont for a light take on a
sensuous scent ($22 for 1 fuid
ounce; www.pacifcaperfume.com).
Made in small batches that
continue to evolve with age,
each batch of Tallulah
Jane Natural Eau De
Parfum, a woodsy, amber
scent spiked with rose and
orange, is unique ($48 for 1 fuid
ounce; www.tallulahjanenyc.com).

Savannah Garrett
FeMMe FAtAl
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10
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Sweaters for
Every Style
COLOR BLOCK Pranci ng Leopard Organi cs Kuray
Hi gh Low Sweatshi rt, made from hi gh-performance
Zeugma organi c cotton, comes i n two hues: Bl ue wi th
Turquoi se (shown), Cl oud Grey wi th Red and Charcoal
Bl ack ($129; www.prancingleopard.com).
M
E S
H W
e l ove the eye-catchi ng back i n organi c
cotton S
tew
art + Brow
n Lap Back Pullover,
avai l abl e i n natural (show
n), sea m
ist and bl ack
($224; www.stewartbrown.com
).
PATTERN Three Dots Long Sleeve Chevron Block
Tee, wi th comfy supi ma cotton, is avai l abl e i n 10
navy-l aced shades, l i ke Teal Surf, shown here
($84; www.threedots.com).
W
H
I M
S
I CA
L S
tand out w
i th cotton-bl end
French Connecti on Lady Ow
l S
equi n Jum
per,
em
broi dered w
i th an i rresisti bl y spark
l y sequi n
ow
l ($
128; usa.frenchconnection.com
).
The latest crop of knitwear is not just
comfy-cozyits anything but boring!
Here are our picks for sweater weathers
cutest fnds. Layer up!
Amanda Altman
FRI NGE Free People Cloud Bl ue Fringe Tunic
features funky bel l sl eeves and just
enough stri ngs to make i t i nteresti ng ($168;
www.freepeople.com).
FA I R I SLE Warm up i n Vel vet by
graham spencer Jal eesa Fai r Isl e
Sl eeve Sweater, whi ch contai ns toasty
l ambswool ($158; www.velvet-tees.com). T WEED Qi Horizon Scoopneck Sweater,
wi th an ul tra-fatteri ng neckl i ne, puts a
modern twist on a preppy wi nter cl assi c
($188; www.qinewyork.com).
STRI PES Wear al l-cotton SUSS Nora
Boatneck through spring. Available in Kornbl ue/
Whi te (shown) Camel/Ivory and Black/Charcoal
($264; www.sussdesign.com).
We oen get asked,
What are those dots?
Theyre not magnets!
Theyre copper conductors
that provide a direct
connection to the earth.
This helps you look beer,
feel beer and be beer.
Visit our blog for
more wellness info at
juil.com/blog
Juil is unique.
Kick_Juil_Pilates_1-3_Ad.pdf 1 12/4/12 2:48 PM
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Urban Health Legends
Do calories really count? Are organic foods just
a rip-off? Is exercise more important than what
you eat? Our Rogue Nutritionist sets us straight
about some popular weight-loss legends.
by Jonny Bowden, PhD, CNS, aka The Rogue Nutritionist
TM
Debunked
pilatesstyle.com 43
Myth #1:
As long As you eAt heAlthy
foods, youll lose weight.
I learned the hard way that this myth is
just wishful thinking when I spent a week
at a macrobiotic resort in Jamaica eating
nothing but healthy food and wound
up gaining almost six pounds! Sure, if you
substitute broccoli and carrots for Death
By Chocolate, youll lose weight, all other
things being equal. But weight gain is
caused by an array of factors including, but
not limited to, calories and hormones. If you
eat too much, even of nutritionist-approved
foods like beans, fsh, fruits and vegetables,
youll eventually stimulate high levels of the
fat-storing hormones and end up gaining
weight. So before you scarf down an extra-
large bag of veggie chips or raw almonds,
keep in mind that healthy foods have
calories, too.
Myth #2:
hAving A Body MAss index
(BMi) over 25 MeAns youre
overweight And should drop A
few pounds.
BMIor as its sometimes called by health
professionals, the Baloney Mass Indexis
at best an imprecise mathematical estimate
of obesity. Its just as inaccurate a measure
of health as the bathroom scale. What really
matters in health is adiposity, or body fat,
and the BMI does not take into account
how much of your body weight is muscle
and how much of it is fat. A football player
with nine percent body fat and excellent
aerobic ftness might tip the scales into
BMI obese territory, just as a 55 non-
exercising woman who weighs 125 pounds
but has 35 percent body fat would rate as
healthy. Dont give the BMI more power
than it deserves, which is no more and no
less than the ordinary bathroom scale. This
means if youre muscular, dont freak out
if your BMI is high; and if youre thin but
inactive, dont fool yourself into believing
youre healthy.
Before we get to the myths, a quick word about me. The
reason Im called The Rogue Nutritionist is that Im the one
in the crowd pointing an unimpressed fnger at boneheaded
notions about nutrition, weight loss, diet and health. So as you
might imagine, myth-busting is one of my favorite activities.
In this column, Ive chosen 10 of my favorite doozies. Some
are new; some are old but still around despite being past
their expiration dates; and some are enjoying an undeserved
resurrection from the graveyard of bad ideas.

Myth #3:
A vegetAriAn diet is AlwAys
heAlthy.
When I was a trainer at Equinox gym back
in the day, we had an expression: Twinkie
Vegetarians. These were people who
were adamant about not eating anything
with a face, so they essentially lived on
Capn Crunch and spaghettiwhich yes, is
technically a vegetarian diet, but probably the
worst one in the world.
Vegetarian diets tend to be very high-
carb diets, often including tons of starches
and high-glycemic grains that can exacerbate
problems related to insulin resistance,
metabolic syndrome and diabetes. And
even the best vegetarian diets can have
signifcant nutritional defcits. For instance,
theres no vitamin B-12 in the plant kingdom
(despite a huge amount of propaganda to the
contrary). Vegetarian doesnt automatically
equal healthy, just as meat-eating doesnt
automatically equal unhealthy. As the saying
goes, the devil is in the details.
Whats most important when it comes
to nutrition are patterns of eating. Some
healthy patterns can be primarily vegetarian,
but others can be equally healthy and be
Paleolithic (aka the Caveman Diet). Those
patterns should almost defnitely include a
ton of vegetables, but healthy patterns can
also include animal products such as grass-fed
beef and wild salmon.
The point isnt that vegetarian diets are
bad, just that theyre not always good. Healthy
patterns of eating come in all favors.
Myth #4:
people would Be Much heAlthier
if they went gluten-free.
Im no fan of gluten but its simply not true
that gluten-free products are automatically
better than ones containing gluten.
Unfortunately, a lot of gluten-free products
substitute equally unhealthy ingredients
for gluten. As William Davis, MD, points
out in his brilliant book, Wheat Belly: Lose
the Wheat, Lose the Weight, and Find
Your Path Back to Health (Rodale Books,
2011), modern-day dwarf wheatwhich is
what were all eatingcontains all sorts
of components in addition to gluten that
can cause problems. For example, theres
amylopectin A, which triggers the formation
of small, dense LDL-B particles that are a key
culprit in heart disease. (LDL-B particles are
the true bad cholesterol; the other type of
LDL, LDL-A, is harmless.)
That said, I believe grains and gluten
cause a lot more problems for a lot more
people than weve previously believed. If
youre one of those folksor suspect you
might beby all means go gluten-free or
even grain-free; you may see some major
improvements. If, however, you have no
unexplained inability to lose weight, no
brain fog, bloat or other reactions to grains
(particularly wheat, barley, rice and oats),
theres no reason to assume that youre going
to reap great health benefts from going
gluten-free. Gluten-free isnt the whole picture
and its not necessary for every single person.
Myth #5:
orgAnic food is no heAlthier
thAn non-orgAnic food.
This myth was given a big boost by a recent
study that compared the vitamin and mineral
content of organic and non-organic foods
and concluded that organic food didnt have
any more of these elements than non-organic
food. That assertion totally obscures the real
reason we eat organic food, namely because
of what it doesnt have: pesticides, chemicals,
carcinogens, hormones, antibiotics, steroids
and other garden-variety toxins.
In fact, the same study showed that
only seven percent of the organic produce
contained detectable residues of pesticides
compared with 38 percent of conventional
producesomething the media also
conveniently neglected to mention. Also
overlooked were the fndings that organic
produce contained more compounds known
as phenols (which are believed to have
cancer-fghting properties), that organic
meat contained considerably lower levels of
antibiotic-resistant bacteria, and that organic
milk was higher in omega-3 fatty acids than
conventional milk.
So even if its true that organic and
non-organic produce have similar amounts
of certain vitamins, that hardly makes them
identical when it comes to many other
nutritional issues.
Myth #6:
the nuMBer of cAlories you eAt
is whAt deterMines weight loss.
This is another myth that has been
perpetrated by the Diet Establishment for
years, but that has recently been disproven.
In a small study published in the JAMA:
Journal of the American Medical Association,
researchers compared three diets containing
an equal number of caloriesa low-fat diet,
a low-carb diet and a low-glycemic diet
and then tracked how many calories people
burned up on the three different regimes.
The low-fat dieters burned the fewest calories
and the low-carb dieters burned the most.
This demonstrated that its not just the
number of calories consumed that
matters, its also where those calories
come from. The low-fat diet that
has been the primary approach for
more than a generation is actually the
worst for most outcomes, with the
worst effects on insulin resistance,
triglycerides and HDL, or good
cholesterol, said David Ludwig, MD,
PhD, one of the researchers involved
in the study.
Myth #7:
hAving A glAss or two
of wine A dAy will help
prevent cAncer.
On the one hand, moderate
consumption of alcohol has been
shown to be associated with a
reduction in cardiovascular risk. On
the other, it raises the risk of breast
cancer. (The latter fnding was only
true in women who were defcient
in folic acid, however, so make sure
youve got that coverednearly all
good multivitamins contain 400 to
800 mcg.) Keep in mind: Moderate
consumption of alcohol means one
to two drinks a day for men and one
drink a day for women.
Myth #8:
you should eAt five to six
sMAll MeAls every two
to three hours.
This myth came from the idea
that eating boosts your
metabolism. Unfortunately, thats a
misinterpretation of the facts. Yes,
a few extra calories are burned by
digesting food (called the Thermal
Effect of Food, or TEF), but that
accounts for only about 10 percent
of calories consumed, and is not
affected by how often you eat.
Another theory behind this myth is
that smaller, frequent meals prevent
you from getting ravenously hungry,
thereby reducing the risk that youll
pig out at your next meal. But
Americans have demonstrated time
and again that they dont know what
small means when it comes to food.
So you have people scarfng down
200- to 400-calorie mini-meals
all day long in addition to their big
breakfasts, giant lunches and oversized dinners
and thus they wind up consuming many more
calories at the end of the day.
Furthermore, mounting research is pointing
to the fact that intermittent fastingi.e., going
without food for 12 hours or so at a timehas
a lot of health benefts, including lowering the
risks for cardiovascular disease and diabetes.
Bottom line: Eat when youre hungry and stop
before youre completely full.
Myth #9:
when it coMes to losing
weight, exercise is More
iMportAnt thAn diet.
Actually, its exactly the opposite. The research
on this is very clear, and also very disheartening
for those of us who once believed this particular
myth. Truth is, exercise is a terrible way to lose
weight. (It is, however, absolutely necessary
for keeping it off. And is good for a hundred
other health reasons, but right now were talking
about weight.) As ftness pros say, You cant
out-train a bad diet.
When it comes to weight loss, diet trumps
exercise every time.
Myth #10:
tAking rAspBerry ketones will
speed weight loss.
Ever since raspberry ketones were featured
on The Dr. Oz Show, you cant walk into a
GNC or Vitamin Shoppe without seeing signs,
ads and big displays extolling their benefts
as the latest and greatest miracle weight-
loss supplement. But the only miraculous
thing about raspberry ketones is their genius
publicist. Because in truth, there have only
been three small studies on raspberry ketones,
all done on rodents and all done in Asia. One
of the studies did show that the ketones
which are natural compounds found in
raspberries that give the berries their pleasant
smellincreased secretion of a hormone called
adiponectin, which helps break down fat. The
other studies showed that high amounts of
ketones protected the rats from fat gain and
increased fat burning slightly. Okay, maybe
thats promising enough to justify a decent
human study, but its hardly enough to make
raspberry ketones a super-miracle weight-loss
pill. Ah, that it were. Alas, its not.
The bottom line about myths:
The next time you hear about research claiming
that a well-studied substance like omega-3s
or vitamin D doesnt do anything, raise an
eyebrow over a skeptical
eye. Remember, one
study never proves
anything. And the next
time you hear about
a study claiming that
a substance delivers
miraculous results,
view it with the same
skepticism. Remember:
If it sounds too good
to be true, it probably
is. PS
Nutrition editor Jonny
Bowden is, among other
things, the co-author of
The Great Cholesterol
Myth: Why Lowering
Cholesterol Wont
Prevent Heart Disease
and the Statin-Free Plan
That Will and The 150
Healthiest Slow Cooker
Recipes on Earth (Fair
Winds, 2012).
Weight Loss
Guaranteed
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i g
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o
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pilatesstyle.com 47
by Jacki Garland as told to Joanna Powell by Jacki Garland as told to Joanna Powell
When Broadway dancerturnedPilates instructor Jacki
Garland lost her leg, a future without movement seemed
unthinkable. But thanks to her method trainingand a will
of steelshes healthy, mobile and still has the powerhouse
of a leading lady!
The
Show Mus
Go On!
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pilatesstyle.com 49
w
When I frst met Romana Kryzanowska in
the early 1980s, I didnt even know she was
involved with Pilates. My daughters, Jessica
and Samantha Gazzola, along with Romanas
granddaughter, Daria Pace, began to take ballet
from Romana in a small class she taught at the
iconic Ansonia Hotel on Manhattans Upper
West Side. From the start, I was aware that I was
in the presence of an extraordinary woman. But
little did I know then that Romana and I would
develop a decades-long friendship and that
she would ultimately rescue me from fnancial
woes, life-threatening health problems and the
amputation of my right leg.
Born to Dance
Growing up in Lawrence, Kansas, I loved
movement. I studied ballet, tap, jazz and
acrobatics. My mother went overboard trying to
help me and my sister, Trish Garland, become
dancers. To pay for lessons, Mother did the
dance teachers laundry and we cleaned the
studio. I came to New York City at 19 primed to
make it on stage. Four months after arriving, I
landed my frst part on Broadway, as a semi-
soloist in Zizi with the French ballet star Zizi
Jeanmarie; I later toured with the company
in South Africa, which was wildly exciting and
worldly beyond my dreams.
A wealth of roles followed: My frst TV
appearance was dancing with Tom Jones on
The Ed Sullivan Show. In 1970, I was cast as a
replacement in Promises, Promises with Jerry
Orbach and then played Lizette in the original
Broadway production of The Happy Time with
Robert Goulet. I also toured with a number of
companies, including Applause, Applause. I
was thrilled to be working with marquee actors
and top choreographers, doing what I loved.
In 1973, my sister Trish and I participated
in the frst taped sessions of what would
become the basis for the landmark Broadway
musical A Chorus Line, which was directed
and choreographed by Michael Bennett. Trish
and I both auditioned for the production. She
snagged the role of Judy Turner, but I didnt
make the cutnot then. It wasnt my time.
The Next Act
Instead, my life went in a different direction
when in, 1976, I married my longtime beau Peter
Gazzola in a magical wedding in Central Parks
Conservatory Garden. I believe I may have been
the frst bride to get married in the park. Two
years later, I had my frst daughter, Jessica, and
when she was two, my daughter, Samantha, was
born. As a dancer myself, I wanted my children
to experience dance at a young age and they
were lucky to have Romana as their teacher. It
wasnt just a ballet class; it was so imaginative.
They did traditional moves, but they also ran
and jumped over rivers made from scarves and
played Little Red Riding Hood and the Big Bad
Wolf. There was always
a live pianist. Romana
lived in a ffth-foor
walk up, which ft with
her quest to be healthy
and active. It wasnt a
huge apartment, but
her mother had been
a painter so it was an
artistic environment. She
loved sharing, cooking
and throwing parties
with lots of storytelling.

New Challenges
When I was 40, I
fnally got my shot at
A Chorus Line. I went
to Los Angeles to play
the part of Christine in
a production that my
sister was directing.
Unfortunately, thats
also when I got the
frst inkling that trouble
was brewing in my body. I developed an ulcer
on my fnger that wouldnt heal; whenever
I accidentally hit it on stage, I would be in
excruciating pain.
A doctor there diagnosed me with
Raynauds disease (a circulatory disorder
that causes your fngers, toes, nose and ears
to feel numb and turn white in response to
cold or stress). He also noticed a butterfy
mask redness in the shape of wings on
each side of my nose. Its a telltale sign of
lupus, so he suggested I see a rheumatologist
when I got back to New York. That doctor was
vague about my condition. These are both
autoimmune diseases that are hard to pin
down. At the time, the symptoms were more of
a nuisance than a disability.
Meanwhile, another challenge came
along to distract me. We had just bought our
FROM TOP: GARLAND
GUIDING HeR DAUGHTeR,
JeSSICA GAZZOLA,
AT PILATeS MOD BOD
STUDIO IN WINTeR
PARK, FL; GARLANDS
DAUGHTeR SAMANTHA
GAZZOLA (FAR LeFT),
JACKI, ROMANA
KRYZANOWSKA AND
JeSSICA GAZZOLA IN
2000; WITH ROMANA IN
1996 AT ROMANAS NeW
YORK STUDIO
Manhattan apartment when my husband
lost his job as a salesman. Our expenses
tripled and suddenly we had no income. I
told Romana and her daughter Sari Mejia-
Santo about our predicament. I still didnt
know anything about Pilates. Despite this,
they knew that as a dancer I understood the
body and how to move. So Romana said,
Come and Ill show you how to do Pilates!
You can learn to teach. Thats when I began
to apprentice with her. Shed show me an
exercise, then shed say, Okay, now go over
there and teach that to that client. Teaching
with Romana on a daily basis, I was able to
master the Pilates repertoire by listening,
watching, questioning and always practicing,
practicing, practicing. I worked with Romana
in the New York studio on and off for 10
years. It was a wonderful time and we
worked hard. There was always champagne
and on Friday afternoons, wed pop the
bubbly and then go right back to teaching.
Going Solo
In 1995, my world fell apart when I lost
my husband to lung cancer. By this point,
doctors had also confrmed that I had lupus,
so I had to be more concerned with what
would be good for my family. In 1997, I
accepted a job working with performing
artists as head of the Pilates program at
the Orlando Regional Rehab in Florida.
Unfortunately, the rehab facility closed in
1999. So I decided to open my frst studio
in my two-bedroom apartmentwhere the
Cadillac and Wunda Chairs became our
living room furniture at night.
Both of my daughters also
developed an interest in Pilates.
They each studied with Romana
and became certifed in 1999.
Around the same time, Romana
appointed me a Level III teacher.
In 2000, with the help of two
dedicated clients, we opened our
studio in Windermere, FL, named
Pilates Mod Bod Studio. eight
years ago, we moved to charming
Winter Park, FL, where we are
now. (Check out Mod Bod at
www.pilatesmodbodstudio.com.)
Devastating News
In 2009, I hadnt been feeling
great, always getting chilly and
experiencing numbness in my
foot. My daughter, Jessica,
suggested I get some blood
work done. A week later, I was
teaching Pilates at the studio
when she called me and said
they had received my results.
I had a dangerously low 3.5
hemoglobin count (the normal range is
12 to 15). She said, They dont know how
youre standing up. You have to get to the
hospital. I insisted theyd misread it. But,
no, they hadnt. And that is when the fun
began. At the hospital, I received several
blood transfusions, which saved my life. My
foot, however, became dark, discolored
and increasingly painful. eventually a
rheumatologist determined that I had
another serious disease called scleroderma.
With this condition, the body creates too
much collagen, which hardens and scars
the vascular system, internal organs and
skin. It was destroying my right leg. My
surgeon, Dr. John Horowitz, had also been
a Pilates client so he understood how
important my legs were to me. But caring
as he was, he had to break the news that
they needed to amputate part of my leg.
He said he would try to keep as much of
my calf as possible. I really couldnt believe
this was happening to me. And at the same
time I was in excruciating pain and on such
strong medication that I would almost fall
out of bed. I think the only thing that got
me through was learning that my older
daughter, Jessica, was pregnant with her
son, Devon. We had so much joy to look
forward to and yet I was so devastated.
From Bad to Worse
In June 2009, I had the amputation. Because
of my autoimmune diseases, the wound
didnt heal. It turned dark and necrotic, so I
had to go back to surgery and have my leg
cut a little shorter. But again I didnt heal.
Pilates is a work
in progress and
you cant get
discouraged.
Be patient with
yourself!
pilatesstyle.com 51
Medics repeatedly had to scrape out dead
tissue, which was gruesome and painful
beyond belief. I am a practicing Nichiren
Buddhist with Soka Gakkai International (a
world peace organization), which helped
me stay positive and overcome all these
obstacles. During this ordeal, I would chant
Nam-Myoho-Renge-Kyo (which means
devotion to the mystic law of cause and
effect through sound) to help me overcome
my pain. Dr. Horowitz would chant with me
during the procedures. It was comforting to
have that support.
In all, I had to have three surgeries and
recover from a serious infection of the bone
before my leg healed. Then, when I fnally
got my prosthesis, I couldnt wear it because
it was pressing on the bone and causing me
pain. I ended up having a fourth surgery
to have the bone cut yet again. It wasnt
until late 2010 that I was able to put my leg
on and begin learning to walk with it. The
prosthesis is very heavy, about fve pounds,
because it contains a pump to help with my
circulation problems.

Motivation to Get Moving
My baby grandson, Devon, was becoming
more active by that time, so I was
determined to get my mobility back in order
to keep up with him. After a lot of hard work
I was walking and even teaching some. The
core is integral to balance, and having a
strong core helped me master the prosthesis
faster, even though it was so heavy. It also
gave me the strength to lift my leg. My
prosthetist was amazed at my progress, as
was everyone at the rehab facility.
Another Setback
In January 2011, we were overjoyed when
my other daughter, Samantha, had her frst
baby, Zoelle. And then, wouldnt you know,
I had another catastrophe. While leaving a
local store, I fell off my scooter and broke
my hip. Doctors ftted me with a spica brace,
a removable holster-like contraption that
helped my bones fuse, but made me immobile
for about three months. When the spica
brace was removed, I graduated to a bone
stimulator, which I wore for three hours a day
for eight months. During that time, I gently
began to move my right leg. The atrophied
muscles were very painful, but thankfully my
daughters are acupuncturists and were able to
help alleviate my discomfort.

A Turning Point
To speed my recovery as I got stronger, I
began to do Pilates at home in my bed when
I woke up in the morning, strengthening
my legs with Side-Kicks and Leg Lifts and
Circles. During the day, I stood holding the
countertops and did relevs and plis while
keeping my posture very erect. It helped my
core, my thighs, everything. Its been a slow
comeback but Im pretty strong now. I walk
with a cane; I try to walk around the house
without it, though I have to be careful that I
dont fall and break anything again. I teach
two or three days a week, go to physical
therapy and take care of my grandchildren
Devon, now three, and Zoelle, twowho
keep me on my toes.
I just got a wonderful new foot, called
an energy foot. It has an adaptable heel
height (up to two inches), which means I
dont have to wear sneakers all the time. I
can be a bit stylish in my old age! This is a
great testimonial for Pilates because for a
long time I didnt have the strength to use
an energy foot. But now that Ive gotten
stronger, Im able to walk on it and it propels
me forward.
Walk Like a Queen
I work out both with my prosthesis and
without. I can do many Pilates exercises on
the Cadillac and Reformer. I do miss being
able to hang at the end of a session. I now
tell myself what Ive always told my clients:
Pilates is a work in progress and you cant
get discouraged. Be patient with yourself!
Pilates is the fountain of youth. Its the
gravity buster! I always remember Romana
saying, Lift your chest high as though you
are wearing a sparkling jewel and another,
When you push off from the wall, walk like a
queen, elegant and tall.
My daughters and I will always be
grateful for the gift of Pilates and will forever
treasure our friendship with Romana, Sari
and Daria. The keys to my healing during
these catastrophic times have been my
loving family, my Buddhist practice and
Pilates. Romana remains an inspiration to
me and I still hear her voice in my head.
Together, all three promote my health,
longevity and give me the courage to know I
can surmount any obstacle. PS
OPPOsiTe PAge:
PRACTICING AN
ARABeSqUe ON THe
ReFORMeR.
THis PAge: THe
NexT GeNeRATION:
JACKI WITH HeR
GRANDCHILDReN,
DeVON, 3 (LeFT), AND
ZOeLLe, 2.
Despite her busy life
as an actress, Lindsey
Morgan always makes
time for Pilates.
by Sue-Ella Mueller
C
o
v
e
r

S
t
o
r
y
Up
Challenge
for
the
pilatesstyle.com 53
f
Film and television actress Lindsey Morgan,
best known for her current role as Kristina
Corinthos Davis on daytime televisions
longest-running soap General Hospital, has
always been a hard worker. Whether shes
in front of the camera, on the Reformer,
or in the pool, Morgan has come to
appreciate the value of having to struggle,
of having to push herself just a little further
to get the desired outcome.
As a kid, Morgan endured grueling, two-
hour workouts on a daily basis because she
loved competitive swimming. As an adult,
the stunning half-Irish, half-Hispanic brunette
still relies on tough workouts to give her a
competitive edge, only now her livelihood
depends on it. And Pilates, she says, is what
helps her maintain her athletic physique.
Exercise is so important to me. Its a
huge stress reliever and, of course, it helps
me stay in shape, says the actress. When I
was growing up, I swama lot! I dont have
much time for swimming now, so I run and
do kickboxing for cardio. But its Pilates that
keeps me toned. My favorite class is a booty
barre class. You have to use your whole body
and you get really ripped.
Morgan was introduced to Pilates as a
teen when her mom convinced her to do a
calisthenics program with her. I told a friend
who was a ballet dancer what we were doing
and she said Oh, that sounds just like Pilates.
So I found a mat class in college and started
doing that and then, when I moved to L.A., I
fell in love with the Reformer.
Now, Morgan can be found at least three
times a week at Pilates Platinum in L.A.,
working with owner Heather Dorak.
I love going into the studio. If I cant
make it, Im really bummed, but when Im
out of town, Ill usually just pop in a Winsor
[Pilates] DVD, she says. Mat workouts
are good, but with the Reformer, I can feel
my whole body working. Ill be doing a
leg exercise and I can feel the extension
of my body from my legs to my abs to my
arms. Ive always felt strong, but [like when I
swam] I felt I looked bulky. Id work out, lift
weights, and my clothes would feel tighter.
Pilates keeps me strong, but now, I feel
leaner and longer.
Despite having practiced Pilates for
more than fve years, the actress realizes she
still has much to learn. In fact, she prefers
doing group classes with more experienced
students. I think it helps to watch someone
else who has greater experience. You can
learn a lot just by watching, Morgan says.
Besides, its also very motivating to take a
group class. Ill be exhausted and I look over
and my neighbor is killing it. I think, okay, I
need to get busy. You form an instant bond
with your classmates because even though
we know we are going to feel good when its
over, we are all struggling together to get
through it.
For Morgan, struggling is not
a new concept, especially when
it comes to her passion, acting.
Growing up in Houston she was
often in the background when it
came to school theater, cast as
an understudy and never getting
her shot at the lead role.
This is all Ive ever wanted
to do, says Morgan. For my
seventh birthday, my mom took
me to the Alley Theater to see a
production of Big. I was blown
away. We were dressed up and
so was everyone else around
us. I remember the lights went
down and thats when the
magic began on stage.
From that moment on,
Morgan knew she was going
to be an actress. With that
goal in mind, she joined the
drama club at her school and
tried out for every play the
school club produced. In
high school, there were a lot
of politics and I was never
chosen as the lead. Though
there were a lot of tears after
rehearsals, I never let them
stop me, she says. After
graduation, I think everyone
was pretty shocked when I
decided to major in theater.
During her frst year at
The University of Texas at
Austin, Morgan says one of her
professors encouraged her to
pursue flm and go on as many
acting calls as she could. She soon found
herself auditioning for a role in the popular
television series Friday Night Lights. She
went through several callbacks for a series
regular role, but in the end was beat out by
another actress.
Again, Morgans upbeat attitude won
out. It wasnt a bad thing. I realized that
I really had a shot at this. It gave me the
confdence I needed to know that I could
make it, says Morgan. With her newfound
confdence, Morgan made the decision to
leave UT and head to L.A. You can always go
back to school, but you cant get back time or
youth. That is such a hot commodity here in
L.A. Everybody wants to be 18.
Once in L.A., the actress began taking
acting classes and went on audition after
audition, never letting rejection get in her way.
The more you immerse yourself, [the more]
youre bound to get better, says Morgan.
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From top to bottom:
MORGAN SHINES IN GOLD
AT THE 2012 NCLR ALMA
AWARDS, SEPTEMBER
16, 2012, PASADENA, CA;
MORGAN ON THE SET OF
GeNeraL HospItaL WITH
CO-STAR ERIC VALDEz.
Lindseys Lower-Body
Here, our cover gals trainer,
Heather Dorak, owner of Pilates
Platinum, spills the actresss go-
to mat routine to tone the legs,
butt and more. Bonus: Learn
how to take the moves from the
mat to the Reformer (Lindseys
fave apparatus)!
Edited by Amanda Altman
Her willingness to push through is what has earned her
roles in several flms, including Detention, where she had an
opportunity to work with leading men Josh Hutcherson and
Dane Cook, and DisCoNNeCteD, the MTV movie on cyber
bullying in which she had a starring role. In addition, she has
had cameo roles in several prime-time television shows.
One might think with all this experience, her current
project, General Hospital, would be a walk in the park.
However, once again, Morgan fnds herself working hard to
put forth her best.
This is a whole new world. There are fve cameras on
you at any given time. Depending on how prominent your
storyline is you can work crazy, long hours, four or fve days
a week. And you have to memorize scripts pretty quickly.
Ive really never worked harder than I do now, she says.
With cameras flming her from every angle, Morgan has
found it imperative to continue working hard at the Pilates
studio as well. She says she counts on her favorite Reformer
moveslike Scrambled Eggs, Reverse Bear and Sexy Back,
taught at Pilates Platinumnow more than ever.
A great workout hits every trouble zone, especially
my underarms, butt, thighs and back. The only thing I fnd
diffcult is having the proper form. Results can come quickly,
but you have to know what youre doing. Its a process to
learn what muscles are fring, but its worth it. With free
weights, I do a bicep curl and I get a burn in my bicep area,
but with the [Reformer] cables, they fre all the muscles in
my arm, says Morgan. I feel kind of manly when Im doing
weights. But I never feel like that with Pilates. Pilates makes
me feel strong and sexy.
A winning combination for any woman. And with her
perseverance, we have no doubt that the actress will one
day reach her ultimate goal and will soon be thanking the
Academy, her fans, and, of course, Pilates. PS
Blast
pilatesstyle.com 55
P r oP : light hand
weights
P ur P oS e : works
the standing legs
quadricep, hamstring,
outer thigh and
glute muscles while
stretching the opposite
inner thigh and hip
fexor; promotes
balance and stability using core
and lower-body strength
S et uP : Holding a weight in each
hand, stand tall with your legs
together and arms at your sides.
1. Step your left foot forward,
slowly bending your knee to
press into a lunge, until your
left quad is parallel to the foor,
bending your right knee deeply
behind you.
2. Use your right glute to slowly
straighten your leg back to
standing.
3. Repeat the lunging motion for
1 minute, about 6 times, and then
switch legs and repeat.
t i P : Make sure your front knee
stays directly over your ankle
and doesnt move forward or
backward.
Modi f i Cat i on: Dont go as far
down into the lunge.
advanCe d: Add a shoulder
press, chest press, or bicep curl
as you lunge back.
r e f or Me r var i at i on: Do a
Floor Lunge, with one leg on the
foor and your opposite leg on the
carriage, or an Elevator Lunge,
with one leg on the platform, the
other on the carriage.
Standing Lunge
Step 1
Setup
Mat workouts are
good, but with
the Reformer, I
can feel my whole
body working.
P r oP : light hand weight
P ur P oS e : strengthens and tones the
glutes and hamstrings; promotes core
stability
S et uP : Get on your hands and knees
with your knees directly under your
hips and your elbows bent directly
under your shoulders, forearms fat
on the foor, and palms facing down.
Place a weight in the crook of your right knee,
bending your knee to hold the weight in place,
and lift your knee to hip level, foot fexed and
heel pointing toward the ceiling.
Bungee
1. Press your knee toward the ceiling, about 23 inches
upward, keeping the weight still and your foot fexed,
holding for 10 seconds.
2. Lower your leg. Do 5 repetitions, then repeat on your
other leg.
t i P S : Do not sink into your shouldersuse your abs to
pull up out of them. Try to keep your lifted knee at hip
level or above for maximum effciency.
r e f or Me r var i at i on: Use the bungee cord instead of
a weight.
Setup Step 1
Step 2
The movement is smal l, but the
burni ng sensation youl l feel isnt!
pilatesstyle.com 57
Former dancer Heather Dorak is the owner of four Pilates Platinum locations in Hollywood, Brentwood, Venice Beach and most recently Santa Monica. For more
information, visit www.pilatesplatinum.com.
P r oP : none
P ur P oS e : tones the glutes; strengthens and
challenges the hamstrings and shoulder girdle;
stretches and strengthens the quadriceps and
hip fexors
S et uP : Lie on your back with your knees bent and
feet fat on the foor, heels a fst-distance apart.
Your arms are by your sides, palms facing down.
1. Starting from your tailbone, curl your hips up into a
Bridge, until your body is in a straight line from your hips to
your shoulders.
2. Shift your weight to your left leg, then bend your right leg
and extend it toward the ceiling.
3. Flex your foot, then lengthen your leg back down to the
level of your left leg, and kick it back up toward ceiling. Do 5
repetitions, then repeat on your other leg.
t i P : Keep your hips lifted, in a straight line from your
shoulders to your knees, and your shoulder blades pressed
down.
r e f or Me r var i at i on : With your heels on the footbar,
lift your hips into Bridge, pressing the carriage out. Repeat
steps 23.
P r oP : none
P ur P oS e : strengthens and tones the
legs, particularly the outer thighs
S et uP : Lie on your left side with your
shoulders and hips lined up on top of each
other, knees bent slightly. Extend your
bottom arm overhead, resting your head
on it, and place your top hand fat on the
foor, elbow bent at a 90 degree angle.
1. Extend your top leg forward to hip level, making
a 90 degree angle with your torso, and hold the
position.
2. Lift your top leg 45 inches, then lower it. Repeat
lifting/lowering for 1 minute, then repeat on your
other side.
t i P S : Make sure your shoulders and hips are stacked,
and do not roll forward or backward. For a variation,
you can also do small Leg Circles in both directions.
r e f or Me r var i at i on: Place your feet in
the footstraps, creating more resistance, as you
perform the exercise.
Leg Sweeps
Shoulder Bridge
Step 1
Step 2
Step 2
Step 3
Correct hunched-over computer postureand
relieve uncomfortable neck and shoulder pain
for good with Elizabeth Larkams spine-extending
routine on Balanced Bodys Allegro 2 Reformer.
by Elizabeth Larkam; Modeled with
Norris Tomlinson
Laptop neck and computer shoulders are an
epidemic in our society. If your gaze is fxed
on a screenno matter if youre standing in
the subway, gaming at Starbucks, running
through the airport or seated motionless in
a cubicleyour eyes are the advance team
of the spine, drawing the upper thoracic
spine into fexion and the cervical spine
into hyperextension. The shoulders follow
the lead of the spine, hiking up to the
ears and rounding forward.
How can Pilates counter this postural
blight that decreases full-lung breathing,
interferes with circulation and contributes
to premature aging?
When the gorgeous Balanced Body
Allegro 2 came on the scene in the fall
of 2011, I was inspired to create this
Reformer program, using two, new
engineering innovationsthe EasySet
Footbar and SoftTouch rope
systemto arrest the
onset of computer
posture. My study
of the structure and
function of fascia and the
myofascial meridians led me
to the understanding that side-
bending and rotation of the spine
are the gateways to spine extension.
I knew I could create a Reformer
sequence that would gradually, gently
and safely coax the spine into extension.
the Slump
Get Over
E nhanc E your
pr ac t i cE
Visit www.pilates.com/allegro2 to
watch Elizabeth and Norris perform an
amazing Allegro 2 dance. Youll pick up
performance tips and can even dance
your way through your own workout with
the music!
Supine Knee Circles
In addition to freeing your posture
from the fascial adhesions that tether
your spine into forward fexion, this
Allegro 2 program will mentally lift
your heart and your spirits; engaging
in spine extension has been found to
counter depression.
This program offers two tracks: Begin
your practice with Norris, becoming
familiar with the patterns of breath and
movement. When you feel ready for
more degrees of freedom, progress with
me. No matter which track you choose,
always move slowly and accurately,
allowing your fascia to hydrate and glide
smoothly, without tearing.
If you have osteoporosis, omit the
exercise variations with rotation and
focus on spine extension. If you have
a condition for which spine extension
is contraindicated, alter the exercises
to keep your spine in neutral. Even this
modifed program will improve your
ability to stand upright, breathing freely.
Although you may practice this
program daily, even once a week will
give you more room to breathe. I
recommend doing it at least twice a
week to stand your ground against the
creep of computer posture. PS
the Slump
S t e p 1
S t e p 2
R e f oR me R S et up : 3 red
springs
p uR p oS e : counters the
effects of prolonged
periods of sitting; develops
hip joint mobility and
pelvic floor elasticity
S et up : Lie on the carriage
with your head on the headrest, and
place the loops around your bent
knees. Your feet will be in the air, not
on the footbar. Extend your arms
alongside your body, palms facing
down. Maintain a neutral pelvis and
lumbar spine.
1. Exhale as you aim your knees
toward each other and fex your
ankles, moving your heels down
toward the springs.
2. Inhale as you point your feet,
opening your knees to the sides and
circling them around to meet at the
midline.
3. Circle 15 times in one direction and
15 times in the other direction.
t i p S : Close your eyes and
move slowly, feeling the
articulation in your hip joints
and the gradual increase in
range of motion.
R e f oR me R S et up : 1 red spring;
footbar down
p uR p oS e : increases thoracic mobility,
creating room to breathe
S et up : Facing the side of the carriage
with your right shoulder toward the
footbar, sit on the carriage with both
knees bent to your left side (as shown),
or with your ankles crossed. Place your right
hand at the right corner of the standing platform,
minimizing wrist compression. Your left hand is
beside your left hip.
NoR R i S
1. Exhale as you side-bend toward the footbar,
gliding the carriage away from the springs. Inhale
as you reach your left hand toward your right.
2. Inhale, turning your chest and face toward the
ceiling, opening your left arm.
3. Reverse your movements until you arrive at the
beginning of the Mermaid.
e l i z ab et h
1. Move as Norris does in step 1.
2. Exhale, turning toward the springs, to place your
left hand on the standing platform.
3. Inhale, gliding the carriage toward the platform,
lifting your chest bone forward and up into thoracic
extension and rotation.
4. Reverse your movements until you arrive at the
beginning of the Mermaid.
Do 5 Mermaids, then repeat on your other side.
t i p S : Move slowly, coaxing a few more degrees
of motion with each repetition, creating space
between your ribs and making room to breathe.
GEar GuidE
Balanced Body Allegro
2 Reformer and
Wheel Kit for Allegro 2 with no legs ($2,895
and $38, respectively; www.pilates.com)
Balanced Body Allegro 2 Reformer with
legs ($3,190; www.pilates.com)
Mermaid with Spine Side-Bending,
Rotation and Extension
S t e p 1
S t e p 2
S t e p 2
S t e p 3
pilatesstyle.com 61
R e f oR me R S et up : 3 red springs;
footbar at medium height
p uR p oS e : frees your pelvis and hip
joints from the confnes of sitting;
encourages circulation in the abdominal
area and hydration of the lumbar discs
NoR R i S S et up : Lie on the carriage
with your head on the headrest, your pelvis and
spine in neutral, and arms alongside your body.
Place your heels on the corners of the footbar.
e l i z ab et h S et up : Same as Norris, but place
the balls of your feet and soles of your toes on
the footbar.
1. Inhale as you lift your pelvis, keeping it in
neutral, up off the carriage.
R e f oR me R S et up : 1 red spring
p uR p oS e : decompresses the ribs; develops balance;
lengthens the soft tissue connections between the arms
and the ribs
S et up : Facing the side of the carriage, kneel in the
middle of the carriage on just your right knee with your
foot and ankle hanging off the carriage, and place your
left foot on the middle of the carriages edge, toes facing the
pulleys. Place the loop across your left hand (NoR R i S : Use the long
loop; e l i z ab et h: Use the short loop.) Exhale as you extend
Single-Knee High Kneeling with
Side-Bending and Rotation
your left arm toward the ceiling and your right hand
on the carriages edge, toward the springs.
NoR R i S : Inhale as you turn down to face the
carriage. Exhale to face forward.
e l i z ab et h: Inhale to turn up to face the ceiling.

Alternate the rotation of your ribs, shoulders, neck,
head and eyes toward the carriage and the ceiling
for a total of 5 times. Repeat on your other side.
t i p : Focus on lengthening the distance between
the ffth fnger of your ceiling hand and the ffth
fnger of your carriage hand.
Bridge with Rotation of the Pelvis and Lumbar Spine
2. Exhale as you turn your pelvis, lumbar spine and knees toward
your left side, pushing the carriage away from the footbar.
3. Inhale as you turn your pelvis and lumbar spine toward your right
side, bending your knees to glide the carriage toward the springs.
4. Do 5 bridges in one direction, then reverse the direction
and repeat.
t i p S : Steer with your pelvis, as if to shine the light from your navel
to the left, then to the right. Pivot your feet on the footbar, so that
your knees always follow your pelvis, staying aligned with your hip
joints and feet.
S t e p 1
S t e p 2 S t e p 3
S t e p 4
S e t U p
R e f oR me R S et up : 1 red and 1
blue spring; footbar at low or medium
height
p uR p oS e : frees the spine from the
confnes of sitting; develops whole-
body activation of the fascia network
NoR R i S S et up : Lie with your
shoulders at the edge of the carriage,
and place your heels on the outer corners of the
footbar, knees bent. Place your hands on the
shoulder rests, minimizing wrist compression,
extending your arms.
e l i z ab et h S et up : Same as Norris, but place
the balls of your feet and soles of your toes on
the outer corners of the footbar.
1. Exhale as you extend your elbows and knees,
pressing the carriage away from the springs,
lifting your hips into a Bridge and turning your
pelvis, lower spine and legs to your right.
2. Inhale as you turn your pelvis, lower spine and
legs to the left, bending your knees, returning the
carriage toward the foot bar.
3. Perform 5 semicircles in one direction, then
reverse the circles and repeat. As you push the
carriage away from the footbar, lift your pelvis
higher toward the ceiling. As you slide the
carriage toward the footbar, lower your pelvis
toward the springs.
t i p S : Imagine that youre turning your pelvis and
lumbar spine so the light from your navel can
illuminate one side of the room and then
the other.
Semicircles with Rotation of the Pelvis and Lumbar Spine
S e t U p
S t e p 1
S t e p 2
pilatesstyle.com 63
R e f oR me R S et up : 1 red and 1 blue spring
p uR p oS e : lifts your heart and gaze; develops the
scapulae depressors, reminding you to slide your
shoulders away from your ears
NoR R i S S et up : Facing the footbar, kneel on the
carriage with your hands wide apart on the footbar,
palms facing forward to externally rotate the arms
while extending the spine. Aim your chest bone and gaze toward
the ceiling.
e l i z ab et h S et up : Facing the footbar, kneel on the carriage
with both hands on the right side of the footbar, left palm on top,
right palm underneath and facing up. Turn your spine and gaze to
your right, aiming your chest bone and navel toward the right.
Knee Stretch with Spine Extension and Rotation
1. Exhale, sliding the carriage away from the footbar.
2. Inhale, sliding the carriage forward toward the
footbar. Do 5 repetitions, then repeat on your other side.
t i p S : Focus on drawing all the abdominal layers
in and up and connecting the pubic bone toward
the lower ribs in order to support the lumbar spine.
Strong abdominal support allows the gaze and heart
to shine upward. Press your shoulders down toward
the heels of your hands that are on the bar. Widen
across the front of your chest as if your collarbones
were lengthening.
S e t U p
S t e p 1
A special thanks to Alan Herdman for
his expert coaching during this
photo shoot. Watch for Alans mat
workout in an upcoming issue of
Pilates Style.
Chest Expansion with Full Spine Extension
R e f oR me R S et up: 1 blue spring; footbar upright at the
pulley end of the frame
p uR p oS e : integrates strength, fexibility and control
S et up : Kneel on the carriage facing the pulleys with your
hands wide apart on the footbar, and your spine in neutral
and parallel to the carriage.
1. Exhale, pulling your knees toward the footbar by
creating a posterior pelvic tilt and spinal fexion.
2. Inhale, pressing your pelvis toward the bar and unfurling your
lower, middle and upper spine.
3. With control, return the carriage to the springs.
Do 5 repetitions.
t i p S : Organize your shoulders by pressing
them away from your ears and widening
your collarbones. Support your
backbend by drawing all your abdominal
layers in and up, from pubic bone up
toward your lower ribs.
R e f oR me R S et up : 1 blue
spring
p uR p oS e : improves
posture, standing balance
and breath
NoR R i S S et up : Stand tall
with your left foot on the
foor next to the footbar, and place
your right foot on the spring edge of
the carriage. Keep both hips in parallel
with your toes aiming straight forward.
Your arms are alongside your body.
e l i z ab et h S et up : Stand with
your right foot on the foor next to
the footbar, with your right hip in
external rotation, right knee and
toes aimed toward your right side.
Place your left heel on the spring
edge of the carriage. Both hips are
in external rotation.
1. Slide the carriage away from the
footbar without bending your knees.
2. Side bend toward the carriage,
reaching both arms overhead, pulling
your outside wrist toward the carriage
with your inside hand. Turn your ribs,
shoulders, head, neck and eyes up
toward the ceiling.
3. Slowly return to the starting
position. Do 5 repetitions, then repeat
on your other side.
t i p S : To increase the range of motion
during side-bending, sustain the reach
of your hands toward the pulleys while
you return the carriage toward the
footbar. For example, your hands pull
to the left as your pelvis shifts to the
right. Avoid bending your knees.
Standing Side-Bending with Rotation
S e t U p
S t e p 1
S t e p 2
S t e p 2
pilatesstyle.com 65
Vogue Special Edition 2011 names Elizabeth Larkam
as the Pilates expert. Elizabeth is a member of the
Balanced Body Faculty and a Passing the Torch Mentor.
She gave the keynote address at the 2012 Pilates Method
Alliance conference on Heroes in Motion, a program she
co-founded. The 2011 Pilates Style DVD award for Best
Abs went to Elizabeths fve-DVD series, Pilates Pro at
Home, produced by Balanced Body.
Norris Tomlinson is the founder and owner of Sirron
Pilates Studio in Chicago. During his 10-year tenure
as national director of ftness services for Bally Total
Fitness, Norris developed the Total Pilates Studio
program, available at select clubs. Norris and Elizabeth
have been collaborating on Pilates innovation in
programming, video and performance since 1998.
Reverse Control Front with Extension
R e f oR me R S et up : 1 yellow spring; footbar
upright at the pulley end of the frame
p uR p oS e : strengthens the entire back body
while lengthening the areas that are shortened
during sitting; this exercise is very demanding
use it to strengthen your resolve to persevere.
S et up : Facing the headrest, sit in the middle
of the footbar. Steady yourself by grasping the
footbar with both hands. Place the middle of each foot over
the tops of the shoulder rests, legs extended long.
1. Exhale as you press your hands and shoulders down,
lifting your pelvis up off the footbar.
2. Inhale, bending both knees and drawing the carriage
toward you, lifting into a backbend of the lower, middle
and upper spine.
3. Control the return of the carriage and return to sitting on
the footbar. Do 5 repetitions.
t i p S : Draw your heels toward your sitz bones. Shine the
light from your eyes and chest bone up toward the
ceiling. Try the hand position shown by Norris, palms facing
forward. Then try the hand position shown by Elizabeth,
palms facing backward. Choose whatever feels best.
S t e p 1
S t e p 2
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MIX
Banish boredomand that extra
jiggleby creatively combining
mat exercises.
workout by Amanda Jessee
edited by Amanda Altman
W
ho doesnt love taking
a good mat class? All
you have to do is unroll
a mat and go. But its
benefcial for our minds and bodies
to shake things up from time to time,
says PMA-certifed Amanda Jessee,
cofounder of Personal Best Pilates
Instructor Academy.
The mat exercises left to us by
Joseph Pilates are a treasure chest of
elegance and fun, says Jessee. But
after years of teaching all levels of mat
classes, I fnd myself and my students
on occasion wanting more variety and
creativity in my class choreography.
Jessee keeps things interesting
by combining movements together
in new and unexpected ways, while
making sure to keep things balanced
and fowing. One of our goals is to
move the spine in all four directions
fexion, extension, lateral fexion
and rotationthroughout the class.
When designing mat combinations,
I consider the transitions from one
exercise to the next; they should
fow naturally and complement one
another within the choreography.
The following workout created
by Jessee is one that frequently gets
taught to intermediate and advanced
practitioners at her Kansasbased
studio. A strong understanding
of form and the fundamentals is
paramount, since the movements will
transition quickly (although this does
not mean the class is taught at a faster
pace), she says. She adds that its
important for the instructor to use
concise cuing. In my classes, I use
the frst time through the combo to
establish some key cues that I will use
later so that I do not have to say as
much each time through. This allows
us to develop a fow.
See you on the mat! PS
Up
Your
matwork!
pilatesstyle.com 67
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CREATIVE COMBO 1
Do this entire series from start to fnish twice, once for each leg.
p ur p os e : increases fexibility; warms
up the hamstrings and their connective
tissue for the movement to come
s et up : Lie on your back with your left
knee bent, foot fat on the foor, and
your right leg extended toward the
ceiling, foot fexed. Hold behind your
right thigh with both hands.
1. Bend your right knee down toward your
chest, keeping the sole of your foot facing the
ceiling, without dropping your foot to your rear.
2. Straighten your leg back to the starting
position. Do 46 repetitions, keeping your right
leg extended toward the ceiling as you fow into
the next exercise.
t i p : Try to keep the lumbar spine in neutral
tighten your deep, low abs as if you were
wearing a girdle.
p ur p os e : strengthens the
abdominals and hip fexors;
promotes hip mobility and lumbar
stability
s et up : Remain in the position of
step 2 of Dynamic Hamstring Stretch,
with your right leg extended straight
toward the ceiling, but point your
foot and extend your left leg straight
on the foor. Let go of your leg and reach both
arms toward the ceiling at shoulder height,
palms facing in and fngertips together.
1. Inhale as you circle your right leg, crossing it
over your midline and then down.
2. Exhale as you swing your right leg out and
back to the starting position.
3. Do 5 circles, then reverse the direction and
breath pattern.
t i p : Try to maintain a neutral spine.
modi f i cat i on: Make the circles smaller.
advance d: Make the circles larger.
s etup s te p 1
s te p 1 s te p 2
Leg Circles
Dynamic Hamstring
p ur p os e : strengthens
the abdominals;
enhances lumbar
stabilization
s et up : From Leg
Circles, leave your
circling leg (the right)
in the air, and curl your
head, neck and the
tips of your shoulders off the
foor. Reach your arms long by
your sides, a few inches off the
foor, palms facing down and
fngertips together.
1. Holding the ab prep curl while
reaching your arms beyond your
p ur p os e : strengthens the abdominals;
increases hamstring fexibility
s et up : From Single-Leg Scissors,
stay curled up and reach both hands
behind your right thigh (extended
toward the ceiling). Lower your left leg
back to the foor.
1. Using your abdominals, curl your torso
up to a seated, rounded position, as if you were
walking up your leg, moving your hands up your
legs as you walk.
s te p 2
Single-Leg Scissors
Climb a Tree
2. Remain in the seated position, and grab your right foot, ankle or
calf (wherever you can reach), then bend your knee and press your leg
back up 3 times.
3. Walk your hands back down your leg to the starting position.
Repeat walking up and down your leg, doing the 3 leg pumps 2
more times. Do not lie back down on the last rep; stay seated to
prepare for Control Balance.
t i p s : Once youre up in the seated position, use your abs to hold
the positionnot your arms. Dont allow your leg to droop down
during the walking-up phase.
hips, foat your left leg about 68
inches off the foor.
2. Maintain your ab prep curl as
you scissor your legs, bringing your
left leg toward your chest while
simultaneously lowering your right
leg. Do 36 repetitions, ending the
exercise with your right leg in the air.
t i p : Maintain a neutral lumbar spine.
modi f i cat i on: Make the
movement of the leg switching smaller.
advance d: Make the movement of
the leg switching larger.
s etup
s etup
s te p 1
pilatesstyle.com 69
p ur p os e : strengthens the
abdominals and hip extensors
s et up : From the last rep of Climb a
Tree, stay seated, holding onto your
right ankle, foot or calf.
1. Roll back with your legs in a Scissor
position until youre resting on your
shoulder blades; your right leg is
overhead in your hands (parallel to the foor)
and your left leg is extended toward the ceiling.
REPEAT CREATIVE COMBO 1
from the beginning with your other leg.
s etup
ti p
2. Release your right leg from your hands and switch legs, bringing
your left leg overhead and extending your right leg toward the ceiling.
3. Repeat switching for 35 repetitions, ending with your right ankle in
your hands, and roll back to a seated position.
4. Finally, walk back down your leg, as you did in Climb a Tree, and
switch legs to begin the dynamic stretch on your left leg.
t i p s : Dont rest high on your shoulder blades and neck. When rolling
back to a seated position at the end, try to stop and hold a balance
position, avoiding contact with the foor with your lower leg for 1 breath.
Control Balance
s te p 2
s te p 3
p ur p os e : develops
trunk stability and tricep
strength
s et up : Stand tall with
your arms by your sides,
feet parallel and hip-
distance apart.
1. Roll down one vertebra
at a time, and place your hands on
the foor by your feet.
2. Walk your hands out into a Plank
position, shoulders directly over
your wrists, neck relaxed.
3. Do 3 tricep push-ups, keeping
your elbows near your rib cage as
you lower and raise your body.
t i p : After the last tricep push-up,
lower to the foor for prone hip
extension.
modi f i cat i on: Instead of doing
tricep push-ups, do regular, wide-
handed ones, or do a modifed
push-up on your knees.
s te p 3
CREATIVE COMBO 2
.
Do this combo three times through.
Push-Up
s te p 1 s te p 2
p ur p os e : promotes
gluteal strength and trunk
stability
s et up : From the last
repetition of the tricep
press in Push-Up, lower
your body so youre lying
on your stomach, and
place your hands under
your forehead, elbows pointed to
your sides.
1. Keeping your knees straight and
your abs pulled in tight and away from
the foor, lift your legs off the foor.
2. Lower and lift your legs 6 times.
t i p : Move only from the hipnot
the lower backand keep your
knees very straight.
Prone Hip Extension
s etup
s te p 1
pilatesstyle.com 71
PMA-certifed Amanda Jessee has been a leader in the health and ftness
industry since 1987. She began her career as a group ftness instructor, and
continued to teach all types of group-ftness classes until she earned her
comprehensive equipment certifcate to teach Pilates in 2000. Jessee holds
a BA in Exercise Science and an MA in Higher Ed, Exercise Physiology;
shes also a Group Fitness Instructor, certifed through American Council
on Exercise, and a Certifed Strength and Conditioning Specialist, via the
National Strength and Conditioning Association. Prior to starting Personal
Best Pilates Instructor Academy (PBPIA), located in Overland Park, KS,
she was a full-time faculty member in the Physical Education Department
of Santa Fe Community College. Her philosophy toward Pilates-instructor
training is simple: to provide high-quality, science-based education that
is affordable, convenient and most of all, taught in a supportive and
inclusive environment.
p ur p os e : strengthens the back
extensors; improves posture
s et up : Stay in the ending
position of Prone Hip Extension,
and extend your arms overhead,
palms facing in, and lift your legs
off the foor.
1. Lift your opposite arm and leg a
few inches higher.
2. Repeat on your other side.
3. Continue to repeat for a total of 20
switches.
t i p : Keep your chin tucked and abs tight.
Swimming
s etup
s te p 1
s te p 1
s te p 2
p ur p os e : increases back extensor strength;
promotes breath work
s et up : From the Swimming position, move your
hands to the sides of your body by your thighs and
lower your legs to the foor.
1. Squeeze your shoulder blades together and then
lift your forehead and breast bone off the foor.
Prone Hundreds
2. Turn your palms toward the foor and begin to perform
the Hundreds breath and arm patting motion, inhaling for
5 breaths, then exhaling for 5 breaths as you pump your
arms. Repeat for 20 to 30 pumps.
t i p s : Keep your arms as active as they are when doing the
Hundred. Keep your abs tight and off the foor.
Youre not done yet! Flip to page 99 for one fnal move (warning: its killer!).
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Finding
Sharon Gallagher,
recently crowned
The Next Pilates
Anytime Instructor,
shares her Wunda
Chair routine for better
alignment, from your head
to your toes,
utilizing vertical
lines of energy.
Lift
edited by Amanda Altman;
workout by Sharon Gallagher
t
this past November, at the
Pilates Method Alliance Annual
Meeting in Las Vegas, we had
the chance to meet Sharon
Gallagher face-to-faceand not
just in her video, which earned
her the coveted title of the
Next Pilates Anytime instructor.
Gallaghers idea for a workout
feature for Pilates Style came to
her instantly: Lately, i see so
many of my clients hanging in
the horizontals, or shifting the
pelvis forward and the knees
back, creating tension in the
ankles, calves, upper quads,
glutes, posterior pelvic foor and
thoracic spine, she says. We all
know we want Pilates to give us
lift, but i have found that the lift
doesnt happen until the body is in
vertical alignment and is grounded
through the feet and pelvis.
the culprit for this hanging in
the horizontals alignment begins
at the feet, says Gallagher. Many
people have trouble effectively
using the propelling action of their
feet, which causes their heels to
stay down too long and the knees
to shove back during gait, causing
hyperextension, a very common
problem, she says. But if the feet
actively propel the body forward
by pushing off of the balls of the
feet, a whole series of stabilizing
and lifting muscles are activated
up the leg, pelvis and core.
to help get those muscles
working, Gallagher turns to the
Wunda Chair. its great for
fnding the vertical energy that
begins with the feet and then up
through the arches, medial and
front lines of the thigh, frontal
pelvic foor, thoracic spine and
skull, she says. this workout
is meant to challenge those
habits and to teach you how to
exist in a more naturally aligned
state where all the joints have
movement potential.
for best results, practice the
following exercises often and with
intention. While most are suitable
for all ftness levels, those that
require a sitting upright posture
with a neutral lumbar curve could
be assisted by sitting on a slanted
board or half roller (round-side
down) to help create a stable base
until the low back is able to fnd
support without a prop. PS
FooTwork: Pilates V
p uR p OS E : stimulates the
activation of the arches;
connects the feet to the pelvis
and center
S ET up : Sit tall, close to the front
edge of the seat with your feet
in the center of the pedal in a
small Pilates V stance (heels together,
toes apart), arches lifted. try to avoid
lifting your heels so much that you lose
connection with the balls of your feet,
especially on the frst and ffth toes.
Keep your spine in neutral, sitz bones
pointing slightly back. Extend your arms
straight by your sides, gently squeezing
them into the sides of the seat.
1. inhale to lower the pedal without
allowing your pelvis to tilt, extending
at the hip.
control, deepening your hip fold.
T I p S : As you open the springs, avoid
letting your pelvis rock or your tail curl
under. imagine that your sitz bones
are drilling into the seat on a diagonal
angle. this allows the spring to lift the
spine out of the pelvis.
FooTwork
S p R I Ng S ET T I Ng: 2@3 (adjust accordingly)
The grounding action of the feet and pelvis in this series allows the center to be lifted by the
springs. Do 10 repetitions in each of the four foot positions.
FooTwork: Prehensile
p uR p OS E : strengthens
the three arches of the
foot (medial, lateral,
transverse); connects the
inner thighs to the pelvic
foor and center
S ET up : Sit tall, close to the front
edge of the seat with your legs
squeezing together, and place
the centers of your feet on the
pedal, wrapping your heels
behind and the balls of your feet
over the pedal. Extend your arms
straight by your sides, gently
squeezing them into the sides of
the seat.
1. Repeat steps 12 of Pilates V,
maintaining the length of your
spine throughout.
T I p : Keep your feet grounded
into the pedal and your sitz
bones into the seat even as the
springs are closing.
Gear Guide
Balanced Body EXO Chair, Split
Pedal ($895; www.pilates.com)
pilatesstyle.com 73
FooTwork: Heels
p uR p OS E : strengthens the
muscles that support a fexed
foot and the arches of the feet,
especially the lateral arch;
challenges the core to maintain a
neutral base
S ET up : Same as in Prehensile, but
place your heels on the pedal. Deeply
flex your ankles, especially the pinky
toe edges of your feet.
1. inhale to lower the pedal without
allowing your pelvis to tilt, deepening
the fex in your ankles, keeping your
inner thighs zippered together and
your sitz bones and heels anchored.
control, maintaining the position.
T I p : try to feel that your arches are lifting
from underneath to create the fex, but
keep the heels and sitz bones heavy.
FooTwork: Basic
Tendon Stretch
p uR p OS E : strengthens the arches
of the feet, inner thighs and low
quads; simulates the propelling
action of the foot during gait;
generates a spring mechanism all
the way up the body
S ET up : Same as in Prehensile, but place
your toes on the pedal, lifting your feet
into high foot position (with all arches
activated) and keeping your inner thighs
zippered together.
1. inhale to lower the pedal until your
knees are level with your pelvis.
2. Maintaining the position of your knees,
exhale to fex your ankles, keeping your
frst and ffth metatarsals (toe pads)
connected to the pedal.
T I p : try to initiate the movement from
your metatarsals instead of your heels
so your feet can maintain the same
connection to the pedal throughout
the exercise.
S p R I Ng S ET T I Ng: 1@2 and 1@3, or 2@2
p uR p OS E : stretches the entire back line of the body while
fnding lift through the front and inner thigh lines
S ET up : Stand about a foots distance away from platform in
a Pilates V stance, with your pelvis, ribs and head in alignment.
inhale to extend your arms up by your ears, palms facing inward.
1. Exhale to roll your spine down without shifting your pelvis or knees
back in space. As you roll, reach the back line of your legs into the foor
by grounding your sitz bones through your heels and through the foor
while keeping your abdominals lifted off your thighs.
2. Once your hands reach the pedal, inhale and curl the spine to lower
the pedal down.
3. Exhale to deepen the coil of your spine back up. Do 35 repetitions,
then roll back up to the starting position.
4. Repeat entire sequence 12 more times.
5. On your fnal rep, do 35 arm pumps: Bend your elbows toward
your knees as you curl your spine in deeper. Straighten your arms,
feeling them connect into your shoulder blades without allowing your
spine to move up and down. Roll back up to the starting position.
T I p S : try to feel the lift that comes from the arches of the feet, knee caps,
inner thighs and pelvic foor. Avoid allowing the pelvis and knees to hang
backward when encountering the spring tension.
advaNCE d: try the entire series on a high foot in Pilates V stance.
Tinkerbell Variation
S p R I Ng S ET T I Ng: 1@2 and
1@3, or 2@2
p uR p OS E : adds a greater
balance challenge and a deeper
stretch for the spine and
hamstrings; opens the hips; works
the gluteals and hamstrings
S ET up : Stay in the starting position of
Hamstring Stretch 1, then do 1 repetition
of steps 12, ending with your hands on
the pedal and the pedal pushed all the
way down.
1. Lift your left leg up toward the ceiling,
keeping your pelvis square.
2. try to keep the pedal down and your
thigh lifting as you bend your left knee,
reaching your heel toward your pelvis,
deepening the hip-opening motion.
3. Exhale as you hollow your belly and
curl your left knee toward your forehead
as you simultaneously control the pedal
back up.
4. inhale, maintaining the scoop of your
belly, and lift your left leg toward the
ceiling again, loweing the pedal back
down. Do 5 repetitions, then repeat with
your other leg.
T I p : try to initiate the movement from
your spine, not your hips.
mOdI f I CaT I ON: Do the exercise only
up to step 1; once your leg is lifted, lower
and lift it for 58 repetitions on each leg.
want more uplifting
moves from Sharon? Check
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Hamstring Stretch 1
pilatesstyle.com 75
Achilles Stretch
S p R I Ng S ET T I Ng: 1@2
and 1@3, or 2@2
p uR p OS E : teaches the feet
to feel springy; practices
the propelling action of the
feet for better gait
S ET up : Standing directly in front of
the platform, place your right foot
on the pedal, in line with your right
leg, opening the spring, and place
your right shin, just below your knee
at the edge of the seat (add a pad if
this is uncomfortable). Make sure all
fve metatarsals of your right foot are
frmly connected to the pedal, and
deepen the fex of your ankle. Place
your arms in a genie position in
front of your chest.
1. inhale to push through the ball
of your right foot, allowing the
pedal to lower slightly.
2. Exhale to fex your right ankle,
deepening the scoop of your
belly as you bring the pedal back
to the starting position. Do 10
repetitions, then repeat with your
left foot.
T I p S : try to maintain the sense of
a fexed ankle as the ball of your
foot opens the springs. Avoid
initiating the movement with your
heel. Allow the ball of your foot to
maintain a consistent connection
to the pedal. imagine that youre
creating space in your ankle joint.
Also watch out for hyperextension
of your standing knee.
mOdI f I CaT I ON: to help with
balance, place your hands on
the seat.
Standing Leg Pumps
S p R I Ng S ET T I Ng: 1@2 and 1@3, or 2@2 (if you fnd yourself shifting
forward, drop the tension.)
p uR p OS E : creates the ultimate challenge for fnding the vertical lift
through the center; strengthens the pelvic stabilizers; activates the
Deep 6 rotators for axial elongation (i.e., lengthening the spine out
of the pelvis)
S ET up : Stand tall with your feet together, parallel and very close to the
platform. then, without shifting forward, place your right foot in a high heel
position on the pedal and slightly open the springs. Your arms can either be by
your sides or with your hands resting on your hips.
1. inhale to lower the pedal, trying to get a sense of pulling the pedal
backward. feel the lift of your back ribs, spine and crown.
2. Exhale, keeping your foot grounded into the pedal, and return the pedal
back to the starting position. Do 58 repetitions, then repeat on your other leg.
T I p : Maintain connection to your hamstring line and continue to shift your
weight back in space until your pelvis is aligned over your ankle joint and your
center is activated.
mOdI f I CaT I ON: if available, use the Chairs handles for balance and to practice
shifting your weight back.
advaNCE d: try standing with both feet in a high foot position, or rise into a
high foot position as the spring opens and lower back down as it closes.
Going Up Front
S p R I Ng S ET T I Ng: Start
with 1@3 and 1@4, then
build up to less tension.
p uR p OS E : strengthens the
pelvic stabilizers, Deep 6
and center engagement; lifts
and tones the hamstrings and gluteals
S ET up : Stand in front of the platform
with your legs parallel and hip-width
apart. Place your left foot on the
pedal in line with your left leg, and
press the pedal down all the way.
Place your right foot on the front of
the seat, bending your knee into a
lunge, making sure your right knee
stays over your toes. Place your hands
behind the back of your neck, elbows
pointed wide, and feel the lift of your
elbows, neck and back ribs.
1. Exhale as you step all the way up
onto the seat, closing the springs while
keeping your right knee over your toes.
2. inhale as you lower the pedal down
halfway so that your thigh is parallel
with the foor, and your knee still over
your toes. Do 58 repetitions, then
repeat on your other leg.
T I p S : Lift the back of the rib cage
off the pelvis to avoid your ribs
shifting forward. try to maintain
a level pelvis by wrapping your
sitz bones toward each other and
pointing slightly backward.
mOdI f I CaT I ON: if available, use
the Chairs handles for balance.
Crossover Pumps
S p R I Ng S ET T I Ng: 2@1, or 1@1 and 1@2
p uR p OS E : strengthens the inner and outer thighs; helps connect
the lateral (outside) edge of the foot to the outside of the hip
(lateral hamstrings) as well as the medial arch (inside edge) of the
foot to the inner thighs and pelvic foor
S ET up : Stand facing sideways to the Chairs platform with
your feet parallel; your closest foot is a couple of inches away from the
platform. Cross your outside leg over your midline to place your foot on
the pedal, toes facing forward. try to wrap your medial and lateral arches
around the length of the pedal. Place your hands on your hips, and make
sure your weight is grounded over your standing leg.
1. inhale to open the springs, feeling as if your knee and foot are pulling
the pedal sideways.
2. Exhale to return the pedal back to the starting position, maintaining
connection to your lateral hip. Do 58 repetitions, then repeat on your other leg.
T I p S : On your standing leg, lean into the inner edge of your foot and
keep your medial arch lifted. feel as though your standing inner thigh is a
wall that youre leaning against. Avoid letting your pelvis shift forward or
toward the pedal.
mOdI f I CaT I ON: if available, use the Chairs handles for balance or hold a
Gondola pole with your outside arm.
pilatesstyle.com 77
Straight-Leg Press: Side
Straight-Leg Press: Front
S p R I Ng S ET T I Ng: 1@4 or 2@1
p uR p OS E : challenges those that hyperextend
the knees; connects the foot into the pelvis via
the vertical lift of the inner thigh and front lines
S ET up : Stand a straight legs distance away from
the platform and wrap the arch of your right foot
around the pedal. Place your hands on your hips.
1. inhale, keeping both legs straight, and feel as if youre
pulling the pedal up into your center to press the pedal all
the way down. feel the lifting action of your back ribs and
spine, and curl your spine forward as you lean into your
right leg.
2. Exhale, maintaining the grounded energy of your pelvis
as you control the pedal back to the starting position,
stacking the spine back up. Do 35 repetitions, then
repeat with your other leg.
T I p S : Avoid hanging in the backs of your kneestry to fnd
more of a circular energy of grounding and lifting. initiate
the curling action from your spine, not your hips.
p uR p OS E : works the Deep 6 Rotators and pelvic
stabilizers, with an added deep side-bend and
balance challenge
S ET up : facing sideways to the Chair, stand a
straight legs distance away from the platform with
your arms extended out in a t position, palms
facing down. Keeping your weight grounded on your
standing leg, place your inside foot on the pedal, wrapping
your arch around it as if it were a bird holding a branch;
position your straight leg slightly forward on the pedal, with
both legs turned out.
1. Keeping both legs straight, inhale to lower the pedal
while shifting your body weight toward the pedal.
2. Exhale, side-bending toward pedal with your outside arm
extended by your ear and your inside arm reaching down.
inhale and return your arms back to a t position, and exhale
to return to the starting position. Do 35 repetitions, then
repeat with your other leg.
T I p S : Keep your pelvis level throughout and your back over
your ankle joint. Keep both legs externally rotated, and
watch out for hyperextension of the knees or rolling the
knees inward.
mOdI f I CaT I ON: Skip the sidebend and/or use a Gondola
stick for balance.
With more than three decades of sports, dance
and movement study and more than 14 years
of bodywork and Pilates teaching experience
under her belt, Sharon Gallagher has a holistic
and innovative approach to the Pilates method.
Through her studies with frst-generation Pilates
teachers, master instructors and healers, she
has developed an encyclopedic knowledge of
the classical repertoire, modern variations,
rehabilitation techniques, and a gift for cueing
subtleties of movement. Sharons approach as
a Pilates instructor is greatly infuenced by her
movement training in many styles of dance, yoga,
gymnastics, Feldenkrais, the Franklin Method,
The MELT Method, aerial dance and sports.
In 2006, Sharon co-developed the Sanchez
Street Pilates Teacher Training Program with
Carol LeMaitre, now Pilates Education Lab, where
she still teaches. Additionally, the professional
dancer has received training in the neuromuscular
reeducation work of Vladimir Janda, MD, and the
bodywork techniques of Stephen Coleman, LAc.
Sharon recently completed the Masters Program
through The Pilates Center of Boulder, CO, and
owns Deep Body Pilates in Mill Valley, CA. For more
information, visit www.sharongallagher.com and
www.pilateseducationlab.com.
Twisted Teaser
S p R I Ng S ET T I Ng: 1@2
p uR p OS E : imparts the feeling of wringing the
body out with a deep rotation
S ET up : Sit diagonally on your sacrum at the back
corner of the seat, with both legs extended up
in teaser position, keeping them turned out and
crossing your right leg in front of your left. Place your
right hand on the pedal, and reach your left arm up in
the same diagonal line as your legs.
1. inhale, and with control, roll onto your right hip
while squeezing your inner thighs together for support,
lowering the pedal down. Continue to spiral your upper
body all the way until youre in one long line, arching
your straight legs toward your crown with your left arm
extended by your ear.
2. Exhale, scooping your belly, and control yourself out
of the spiral and back to the starting position with your
legs in a teaser position. Do 35 repetitions, then repeat
on your other side.
T I p : feel both an inward spiral and an outward spiral.
mOdI f I CaT I ON: instead of reaching your arm toward
your legs, reach for the front edge of the seat and use it
to help pull you onto your hip. this arm can also create
a barrier for your pelvis, preventing if from falling off
the seat.
Straight-Leg Press: Back
p uR p OS E : creates a deep opening for the
hips and the entire front line of the body while
activating the inner thighs and all of the extensor
(back-of-the-body) muscles
S ET up : Stand a straight legs distance facing away
from the platform, and reach your right leg back to the pedal,
keeping it turned out and wrapping the pinky toe edge of
your foot around the pedal. Keep both legs straight and reach
your arms out into a t position, palms facing forward.
1. inhale, lifting your abdominals, and begin drawing the
pedal down. Shift your weight back between both legs
to stand on the pedal, and lift your arms up by your ears,
palms facing each other. Continue to lift into a uniform
arch of the spine.
2. Exhale, returning your arms to a t position, and then
control the pedal back up behind you. Do 35 repetitions,
then repeat on your other side.
T I p S : think of this exercise as an up-and-down gliding
action of the whole front line of the body (like fossing),
and try to maintain a continuous line of energy. Avoid
pushing your ribs forward and overarching your spine. the
more uniform and vertical the arching curve is, the better.
mOdI f I CaT I ON: Skip the arm choreography and use a
Gondola stick to help with balance.
pilatesstyle.com 79
The studio itself was small and
not very bright. It was functional
and simple. There was an amazing
amount of equipment for the space.
It was a wonderful place to exercise
and learn! It was always called a
studio, never a gym. It even had a
shower. There was always a serious,
quiet atmosphere. You were not
supposed to talk. Even the teachers
didnt talk a lot.
I always started on the Reformer, then would do
some mat and Cadillac. Once in a while I would do
the Barrel. Hannah [Sakmirda, the Pilates assistant]
would remind you of what to do. You had to move
everything and do the springs yourself and you
always had to get on the Reformers from the left side
to keep order. Sometimes Clara would come over to
offer a correction. She would point her bony fnger
[at a specifc body part] and say I do not see this
working. She was absolutely right!
Mr. Pilates had his favorites. One day, I saw
someones back and asked, Who is that? It was
[legendary dancer and choreographer] Martha
Graham. She had a back like an ironing board. It
suited her frame.
If Joseph was having a bad morning, he would be drinking
at 10:30 a.m. He would never drink in the studio. He would
just go away for a while [into the next room].
Joe was a bit of
a lecher. I always
thought that Joes
favorite position
for the women was
Jackknife.
The Surrogate Grandson: Pilates was a family affair for John
Steel, who began working with Mr. Pilates in the early 1960s.
Steel followed in the footsteps of his mother, who started
when a friend, a dancer-choreographer, suggested she try it.
Mom was not athletic, Steel recalls. But she had a gorgeous,
fabulous body and was very fexibleJoe must have paid extra
attention to her as he did with all attractive women. Steels
father, a tennis player, also started taking lessons. (Steels father
is pictured in the well-known photo of a man stretched over a
Ladder Barrel.) Steel himself had a chronic stiff neck; his parents
continually urged him, Go to Pilates, for Christs sake! Though
he threw up from the intensity of the workout on the frst
day, he ended up staying for a lifetime. I realized there was
something phenomenal happening! he says.
A home offce: Youd walk into the studio and there must
have been a string that rang a bell in the apartment (which was
next door). Joe would always come in two minutes afterward.
The studio was so small, the minute you opened the door you
were in there! It had high ceilings and was dimly lit with worn,
oriental carpet. It was jammed full of machinery made of old
wood and black, leathery upholstery. Every inch of the walls was
covered. There was no music, no voices, no talking, nothing but
lying down on machines doing your stuff. There were also two
shower rooms with plastic shower curtains.
I had a private session at 7 a.m.; by 7:15 or 7:30, more
people would come in to exercise and attention was paid
to all.
It was the exact same routine
all the time for everyone. There
were charts on rolling stands
that had almost all the exercises.
Joe didnt use a lot
of words. It was just,
Put your head there.
Put your feet there.
Push. There was never
a negative word out of
Joe, though; you never
did anything wrong.
He would just
say, gut, gut.
The quiet one: Clara was easy, quiet and shy. She had no
sense of frustration like Joe did. Shed yell at you in the studio
[but it was just] her abrupt way of speaking. You always felt her
sincerity, her concern for you.
We all used to joke about
[Joes eye for women]. How did
Clara tolerate it?
Besides making the equipment, Joe also
made the shoes the clients wore. Everyone
had two pairs of practice shoes, one that
youd buy at Freeds (a maker of dance shoes)
and the other that Joe would make. He would
cut out the shape of your foot and make you
canvas shoes that youd put steel plates into.
You wore the shoes with steel plates to do
the matwork.
To me, he was a grandfather. I loved him.
He was completely different than other men.
He would say to me, Come back for a beer
later in the afternoon. Sometimes wed have
a beer or sometimes hed say, Lets go for
a walk and wed walk down Eighth Avenue.
Other times wed have lunch in Central Park
in front of the zoo, usually bratwurst or
Working with
Joe and
Clara
Four regular people
reminisce about life as clients
at the Pilates original studio
by Shari Berkowitz
illustration by Diana McGroary
Put your head there.
Put your feet there.
Push. There was never
a negative word out of
Joe, though; you never
did anything wrong.
He would just
say, gut, gut.
The quiet one: Clara was easy, quiet and shy. She had no
sense of frustration like Joe did. Shed yell at you in the studio
[but it was just] her abrupt way of speaking. You always felt her
We all used to joke about
[Joes eye for women]. How did
Clara tolerate it?
Besides making the equipment, Joe also
made the shoes the clients wore. Everyone
had two pairs of practice shoes, one that
youd buy at Freeds (a maker of dance shoes)
and the other that Joe would make. He would
cut out the shape of your foot and make you
canvas shoes that youd put steel plates into.
You wore the shoes with steel plates to do
the matwork.
To me, he was a grandfather. I loved him.
He was completely different than other men.
He would say to me, Come back for a beer
later in the afternoon. Sometimes wed have
a beer or sometimes hed say, Lets go for
a walk and wed walk down Eighth Avenue.
Other times wed have lunch in Central Park
in front of the zoo, usually bratwurst or
pilatesstyle.com 81
The Young MoTher: Ilana Adler, who was at the time living in
North Tarrytown (a train ride away from Manhattan), started training
with Mr. Pilates in 1962 after giving birth to her second child. She had
never heard of Pilates until a friend of hers, a dancer, told her that it
was a wonderful regime and wonderful discipline and encouraged
her to go. After trying it for the frst time, I connected with it. It
worked for me! she says. She recalls her days training with the
Pilatesand the regime that she continues even today.
An unpretentious space: The studio itself was small and
not very bright. It was functional and simple. There was
an amazing amount of equipment for the space. It was a
wonderful place to exercise and learn! It was always called a
studio, never a gym. It even had a shower. There was always
a serious, quiet atmosphere. You were not supposed to talk.
Even the teachers didnt talk a lot.
A fxed routine: I always started on the Reformer, then
would do some mat and Cadillac. Once in a while I would do
the Barrel. Hannah [Sakmirda, the Pilates assistant] would
remind you of what to do. You had to move everything and
do the springs yourself and you always had to get on the
Reformers from the left side to keep order. Sometimes Clara would
come over to offer a correction. She would point her bony fnger
[at a specifc body part] and say I do not see this working. She was
absolutely right!
Star struck: Mr. Pilates had his favorites. One day, I saw someones
back and asked, Who is that? It was [legendary dancer and
choreographer] Martha Graham. She had a back like an ironing board.
It suited her frame.
90 proof: If Joseph was having a bad morning, he would be drinking
at 10:30 a.m. He would never drink in the studio. He would just go
away for a while [into the next room].
A ladies man: Joe was a bit of a lecher. I always thought that Joes
favorite position for the women was Jackknife.
A lifelong habit: Adler, who turned 75 last summer, still studies Pilates
with Jill Shapiro at Pilates Connection in Pleasantville, NY. While
she no longer wears the leotards and tights she wore to the Pilates
studio (I looked good in them, she says. There were no lumps and
bumps!), she appreciates the way the method has evolved. There
has been an evolution. I loved the work then and I love the work now.
Its no less than the real deal. Its just developed.
He was one
of my great
teachers. I grew,
matured and got
myself together
at the studio.
M
Many Pilates devotees often wonder what it would have been like to meet Joseph
and Clara Pilates and take lessons at their iconic studio on Eighth Avenue in New
York City. While many of us have heard stories from the frst-generation teachers
of the Pilates community, I also fnd it intriguing to hear anecdotes from regular
people who trained with the Pilates but never became pros. For this story, I talked
to four of Joe and Claras former studentsmy client and friend, John Steel; my
colleague Jill Shapiros clients, Ilana Adler and Diane Cohen; and Adlers sister
Aviva Rahmaniabout their days working with Joe and Clara.
Steel, who helped Clara maintain the
studio after Mr. Pilates died, still practices
the method to this day. Ive been training
Steel on and off for about seven years,
frst in my former studio, The Vertical
Workshop in Beverly Hills, CA, and now
whenever hes in New York. And whether
hes home in Telluride, CO, or traveling
the world, he fnds time to take a session
or give himself one.
Aviva Rahmani, a singer and artist, started
working with Mr. Pilates when she was 18
years old. She would go with her sister,
Ilana Adler, twice a week at frst, then once
a week later on.
I remember Joe
barking orders at
me like a military
man, pushing
my body around
into the precise
position. At the
frst session, Joe
yelled at me that
I was too loose.
I was completely
astonished! He
wanted me to
manage my
whole body as
one system that
I had complete
control over and
was conscious of
at all times. He
didnt want us
to be loose. He
wanted us
The SurrogaTe grandSon: Pilates was a family
affair for John Steel, who began working with
Mr. Pilates in the early 1960s. Steel followed in
the footsteps of his mother, who started when
a friend, a dancer-choreographer, suggested
she try it. Mom was not athletic, Steel
recalls. But she had a gorgeous, fabulous
body and was very fexibleJoe must have
paid extra attention to her as he did with all
attractive women. Steels father, a tennis
player, also started taking lessons. (Steels
father is pictured in the well-known photo of
a man stretched over a Ladder Barrel.) Steel
himself had a chronic stiff neck; his parents
continually urged him, Go to Pilates, for
Christs sake! Though he threw up from the
intensity of the workout on the frst day, he
ended up staying for a lifetime. I realized
there was something phenomenal happening!
he says.
A home offce: Youd walk into the studio
and there must have been a string that rang a
bell in the apartment (which was next door). Joe
would always come in two minutes afterward.
The studio was so small, the minute you opened
the door you were in there! It had high ceilings
and was dimly lit with worn, oriental carpet. It
was jammed full of machinery made of old wood
and black, leathery upholstery. Every inch of
the walls was covered. There was no music, no
voices, no talking, nothing but lying down on
machines doing your stuff. There were also two
shower rooms with plastic shower curtains.
Early birds: I had a private session at 7 a.m.;
by 7:15 or 7:30, more people would come in to
exercise and attention was paid to all.
Only the self-suffcient need apply: It was the
exact same routine all the time for everyone.
There were charts on rolling stands that had
almost all the exercises.
A man of few words: Joe didnt use a lot of
words. It was just, Put your head there. Put your
feet there. Push. There was never a negative
word out of Joe, though; you never did anything
wrong. He would just say, gut, gut.
The quiet one: Clara was easy, quiet and shy.
She had no sense of frustration like Joe did.
Shed yell at you in the studio [but it was just]
her abrupt way of speaking. You always felt her
Lust for life: We all used to joke about [Joes
eye for women]. How did Clara tolerate it?
Hidden talent: Besides making the equipment,
Joe also made the shoes the clients wore.
Everyone had two pairs of practice shoes, one
that youd buy at Freeds (a maker of dance
shoes) and the other that Joe would make. He
would cut out the shape of your foot and make
you canvas shoes that youd put steel plates
into. You wore the shoes with steel plates to do
the matwork.
A unique relationship: To me, he was a
grandfather. I loved him. He was completely
different than other men. He would say to me,
Come back for a beer later in the afternoon.
Sometimes wed have a beer or sometimes hed
say, Lets go for a walk and wed walk down
Eighth Avenue. Other times wed have lunch in
Central Park in front of the zoo, usually bratwurst
or sometimes liverwurst and mustard. Hed talk
about exercises constantly.
Joes darker side: For years, he had been
ferociously angry at the medical world and at
hospitals, anyone who didnt get it. By the time
we became close, around 1963, he was at the
end of anger and the beginning of frustration...
he had given up.
But one day, when I came in for my
session, Joe explained that Bob Seed [a former
professional hockey player who had worked
with Joe and Clara for a number of years] had
opened a studio 10 blocks away and had taken a
number of their clients with him. Not much you
can do, I responded.
Youd be surprised! he said, leaving the
room in his turtleneck and shorts.
When he came back, he told me, Its
taken care of. I took my gun over to Bob Seeds
and said, If you take one more of my morning
people, Ill be back here and will shoot you in
the head.
I thought to myself, he took care of it!
Half a century of Pilates: Steel, who helped
Clara maintain the studio after Mr. Pilates died,
still practices the method to this day. Ive been
training Steel on and off for about seven years,
frst in my former studio, The Vertical Workshop
in Beverly Hills, CA, and now whenever hes in
New York. And whether hes home in Telluride,
CO, or traveling the world, he fnds time to take
a session or give himself one.
Joe would never say, You
cant do it? Okay, well, try it
this way. You did it [the way
he said] because that was the
way it had to be done!
pilatesstyle.com 83
The Favori Te: Aviva Rahmani, a singer and artist,
started working with Mr. Pilates when she was 18
years old. She would go with her sister, Ilana Adler,
twice a week at frst, then once a week later on.
A drill sergeant: I remember Joe barking orders
at me like a military man, pushing my body around
into the precise position. At the frst session, Joe
yelled at me that I was too loose. I was completely
astonished! He wanted me to manage my whole
body as one system that I had complete control over
and was conscious of at all times. He didnt want us to
be loose. He wanted us to lengthen our muscles. We
had to learn the exercises immediately. I was fairly
intimidated, but I was young, so I took the direction.
Words of wisdom: He was precise about rhythm
and breathing. But rhythm was primary, even
before breathing.
No modifcations: Joe would never say, You cant
do it? Okay, well, try it this way. You did it [the way he
said] because that was the way it had to be done!
Melting pot: There were always a lot of people in the
studio. There were dancers, housewives, various men.
Extra credit: At the time, I was attending Parsons
[The New School of Design in NYC] and so I asked
if I could spend time at the studio sketching as part
of my studies. Id spend about an hour at a time
sketching fgures. Their movements were so beautiful
and extremely sculptural.
Joes funeral: It was very strange when Joe died.
I had never had an experience of death at that
point. I went to the funeral home at 57th and
Fifth. It was an empty room with an open casket. I
couldnt stay. I couldnt cope, though I had a lot of
affection for him.
Fifty years of the Hundred: When I left New York
after Joe died, I taught Pilates and had a movement
group for a while. Of course, every day I still do
my basic Pilates: Teaser, Hundred, etc. I do all my
workouts on my bed (bad, I know!). I integrate my
practice with other routines, including yoga, ballet
and walking. The benefts are that for my age, I think
Im in pretty good shape.
The Ful l Makeover: In 1962, Diane Cohen was
overweight, a smoker and a new mother when her
then-neighbor, Ilana Adler, said to her, Youre in
terrible condition. I have to bring you to Pilates!
Though Cohen had no idea what Pilates was, she
agreed to go.
An inauspicious start: At my frst session, Joe,
bare-chested and wearing a bathing suit, made
me lie down on the mat. Then he straddled me
and said, Alright, sit up! but I couldnt do it! He
screamed at me, You made garbage of your body!
I started to cry. I was mortifed!
Persistence pays off: Even after Joe yelled at me,
I stuck with it and went twice a week. I stopped
smoking because it was too hard to do all of that
inhaling and exhaling [when I smoked]. I really started
to love it!
The beautiful people: There were such beautiful
people there: dancers, Candice Bergen. Joe and
Clara were lovely people to work with. Clara was very
quiet. There was a real strength in her. She didnt
hesitate to correct you, but she was not outgoing like
Joe. She was more like a steel hand in a velvet glove.
The proft motive: They wanted you to do it for
your beneft, not just go through the motions. There
was so much focusyou forgot what was bothering
you! I would walk out exhilarated both emotionally
and physically.
Comedy central: Joseph was very funny! Do
you know why he gave the Elephant its name?
Because as we women age, he said our thighs
look like elephant skin!
Left to his own vices: I can still see Joe in his
tiny bathing suit smoking. He often smelled of
bourbon even early in the morning.
Before his time: Joe was an absolute genius, who
unfortunately was unrecognized while he was still
alive. His equipment was so inventive and so different
than what other people used. He knew about the
connective-ness of the body at a time when people
in this country were hardly aware of the importance
of ftness.
A major inspiration: He was one of my great
teachers. I grew, matured and got myself together at
the studio.
Still in practice: I still do Pilates in Florida and in
New York. It feels so great. You come out feeling like
youre walking on air! PS
Shari Berkowitz is a Pilates Teacher of Teachers living in NYC and
teaching all over the world. Her company, The Vertical Workshop,
is dedicated to sharing information and teaching skills to help
continue the education of other Pilates teachers. Shari writes the
very popular Pilates Teacher Blog, which can be found at
www.TheVerticalWorkshop.wordpress.com
Clara was very quiet. She
was more like a steel hand
in a velvet glove.
Food for Thought
These recipes, cocreated
by a leading neurologist
and a celebrity chef, are
full of antioxidants, anti-
infammatories and omega-
3s, which have been shown
to protect your brain
from cognitive decline
and prevent diseases like
Alzheimers, cancer,
heart disease and diabetes.
Recipes excerpted from The Alzheimers
Prevention Cookbook by Dr. Marwan Sabbagh
and Beau MacMillan photos by Caren Alpert
Ahi TunA on Rye wiTh
SpinAch peSTo yoguRT
(Makes 2 sandwiches)
This is not your average tuna
sandwich. For one thing, its more like
tuna tartare on bread. For another, its
a very brain-healthy meal. Spinach
Pesto Yogurt, not mayonnaise, holds
the tuna mixture together, which
keeps the amount of saturated fat
to a minimum. Tuna is an excellent
source of omega-3 fatty acids, the
pistachios provide vitamin E, and the
raisins are a good source of polyphenol
antioxidants. Because the tuna is
not cooked in this recipe, be sure to
purchase sashimi-grade tuna.
8 ounces sAshimi-grAde Ahi TunA,
diced smAll
2 TAblespoons spinAch pesTo
YogurT (recipe follows)
2 TAblespoons golden rAisins
1
4 cup shelled, unsAlTed roAsTed
pisTAchios, chopped
Juice of
1
2 lemon
4 slices rYe breAd, ToAsTed
1
2 cup AlfAlfA sprouTs
1 TeAspoon exTrA-virgin olive oil
1. in a medium bowl, combine the
tuna, spinach pesto Yogurt, raisins,
pistachios and lemon juice, and mix
well to marry the favors.
2. lay out 2 of the bread slices on
a work surface and divide the tuna
mixture evenly among them. put
the alfalfa sprouts into a small bowl,
drizzle with the olive oil, and toss to
combine. Top each portion of tuna
with half of the alfalfa sprouts and
top with the remaining slices of bread.
cut each sandwich in half and serve
right away.
pilatesstyle.com 85
Spinach peSto Yogurt
(Makes about 3 cups)
2 cups looselY pAcked bAbY
spinAch
1 cup exTrA-virgin olive oil
1
4 cup pine nuTs
2 TAblespoons grATed
pArmigiAno-reggiAno cheese
1 clove gArlic, peeled
Juice of 1 lemon
pinch of sAlT
pinch of freshlY ground blAck pepper
1 cup low-fAT or nonfAT plAin
YogurT
Spaghetti SquaSh with
caraMelized onion and
toMato
(Makes 4 servings)
Spaghetti squash is an often-overlooked
vegetable. But its a very powerful
ingredient from a brain-health
perspective. Its low in saturated fat,
very low in cholesterol, and a good
source of niacin, pantothenic acid, and
vitamins B6 and C. This dish will
appeal to adults and kids alike, and its
a great way to get pasta lovers to eat
more vegetables.
olive oil
1
2 spAgheTTi squAsh (AbouT 2
pounds), seeded
1 TAblespoon unsAlTed buTTer
1 medium Yellow onion, ThinlY
sliced
currY sAlT (recipe follows)
1
2 cup grATed pArmigiAno-reggiAno
cheese
1
3 cup chopped fresh chives
1 ripe TomATo, cored, seeded And
diced
fresh cilAnTro leAves for gArnish
1. preheat the oven to 350f.
2. drizzle a rimmed baking sheet and
the fesh of the squash with a little
olive oil. set the squash half cut-side
down on the baking sheet. sprinkle 2
tablespoons of water over the squash
and bake, uncovered, until a fork
inserted into the thickest part of the
fesh meets no resistance, 30 to 45
minutes. let cool to room temperature.
3. in a large nonstick skillet over
medium heat, melt the butter. Add the
onion and cook, stirring occasionally,
until lightly caramelized, about 5
minutes. set aside.
4. using a fork, scrape the squash from
the skin into a medium bowl; the fesh
will separate into spaghetti-like strands
(you should have about 2
1
2 cups). return
the skillet with the onion to medium
heat and add the squash. cook, tossing
gently, just until heated through, 1 to 2
minutes. season to taste with curry salt;
go easy because the cheese will add
salt, too. Toss in the cheese and chives
and transfer to a serving bowl. sprinkle
with the tomatoes and cilantro and serve
right away.
currY Salt
(Makes about
1
2 cup)
1
2 cup fleur de sel
4 TeAspoons currY powder
mix the salt and curry powder until
well combined. store in an airtight
container in a cool, dark place (the
favor of the salt gets better with age).
This recipe will not go bad over time.
Reprinted with kind permission
from The Alzheimers Prevention
Cookbook: Recipes to Boost Brain
Health by Dr. Marwan Sabbagh and
Beau MacMillan, copyright

2012.
Published by Ten Speed Press, an
imprint of the Crown Publishing Group.
Photo credit: Caren Alpert. Available
wherever books are sold.
combine the spinach, olive oil, pine nuts, cheese, garlic, lemon juice, salt and
pepper in a blender and pure until well blended. pour the mixture into a bowl,
add the yogurt, and whisk until incorporated. serve slightly chilled. The mixture will
keep in an airtight container in the refrigerator for 3 to 4 days.
Satisfy your sweet cravings
the healthy way, with one
more brain-boosting recipe on
page 99.
C
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s

Nearly two years ago, Pilates instructor Petra
Boerigter accompanied a friend to a TRX
suspension training session. I often check out
new exercise classes, says Boerigter, co-owner
of Fitness Reformed in Overland Park, KS. She
didnt know what to expect when she walked
into the studio with black-and-yellow straps
hanging from the ceiling. But soon she realized
that the moves were familiar: She placed her
feet in the handles for Plank and grasped them
with her hands during the Hundred. It felt like
Pilates on steroids, she says. I knew right
away that I wanted to incorporate the practice
into my teaching. It turns out that her clients
felt the same way: Today, Boerigter offers
around nine TRX classes a week at her studio.
Boerigter isnt alone in her love of TRX.
Suspension training is one of the fastest
growing ftness trends in the country, with
classes popping up at gyms and studios
across the nation. Part of its popularity lies
in its simplicity. You only need a single piece
of equipment, consisting of just two durable
nylon straps with handles attached to an
overhead point. Practitioners use their body
weight as resistance for a variety of exercises,
such as leaning backward into squats or
doing push-ups with their feet in the handles.
Adjusting the intensity is as easy as stepping
forward or backward, or widening your stance.
Because of this versatility, TRX classes
have a chameleon-like quality; they generally
mirror the teachers ftness philosophy.
Some trainers favor fast-paced circuits
to build endurance and strength, while
physical therapists employ the straps as
Hang
Time
Suspension training, like the
TRX, is one of the hottest ftness
trends around. Discover how this
body weight-based system can
enhance your Pilates practice.
by Sharon Liao
pilatesstyle.com 87
Interested in trying a suspension training class? Check out
gyms and studios in your area. Because the pace of each class
depends largely on the teacher, ask him or her what style she
teaches: a fast interval style or one with a slower pace? Does
she play music during the session? You may need to try a
couple of classes before you fnd one that is right for you.
At your frst session, come dressed in comfortable workout
clothes. You dont need to wear anything special, says
Arrufat. Some people prefer wearing shoes to protect their
feet from the TRX handles. Also, tell the instructor if youre
a beginner before your frst class. He or she can demonstrate
modifcations to lessen the resistanceand keep you safe. To
fnd the right instructor, ask about his or her certifcations: In
addition to teaching suspension training (some may have a TRX
certifcation), they should also be a certifed personal trainer or
Pilates instructor.
a rehabilitation tool. Pilates instructors,
meanwhile, often prefer to modify traditional
method poses on the TRX, such as holding
the straps while doing Roll-Up or performing
Plank with the feet in the handles. At our
studio, we maintain the integrity of the
method while adding an aerobic element with
the TRX, explains Caitlin Goddard, a senior
instructor at Alycea Ungaro Real Pilates in
New York City.
A CommAndo StArt
Like Pilates, suspension training was born out
of necessity. While Joseph Pilates developed
the method in a World War I internment
camp, Randy Hetrick frst dreamed up the
TRX when he was a Navy SEAL commando.
Seeking a way to stay ft during deployments,
Hetrick sewed together an old jiu-jitsu belt
and parachute webbing. He tossed his
contraption over a doorway and used his
own body weight for strength moves such as
presses and curls.
After leaving the Navy in 2001, Hetrick
decided to manufacture and sell his
makeshift device. Like the prototype, the
TRX Suspension Trainer (short for total-body
resistance exercise) features two heavy-duty
nylon straps. One end connects to a sturdy
surface, like a doorway, wall mount, post or
tree trunk; the other has a reinforced loop to
grasp with your hands or place your feet in.
On the straps, there are buckles with yellow
tabs that you slide to adjust the length. The
shortest length is used for exercises like bicep
curls and overhead presses, the middle one
for squats, and the longest for placing your
feet in for sit-ups and push-ups.
Over the past decade, suspension trainings
popularity has skyrocketed. Today, a handful
of manufacturers produce similar strap-based
systems (see Try TRX at Home!). Besides being
used in homes, these devices can be found in
countless gyms, physical therapy offces and
Pilates studios. The wonderful thing about
TRX is that its helpful for any ftness level,
says Goddard. The straps help my 70-year-
old clients who cant fully bend their knees to
achieve proper alignment. But they also provide
an extra challenge for my athletes, too.
Case in point: Even the U.S. military uses
suspension training to stay in fghting shape.
In 2010, it purchased 24,000 kits so service
members could exercise on the road. Its
one of the most effective methods of building
functional ftness, explains William Arrufat,
a personal trainer and TRX group suspension
trainer who teaches at locations around New
York City, including the Pilates ProWorks
studio. Instead of isolating certain body
parts, these moves strengthen your total body.
They mimic motions you make in real life,
which can protect you from injury.
Added BenefitS
Experts agree that suspension training is an
excellent complement to Pilates. Plus it can
round out a Pilates practice by adding a heart-
strengthening cardio element. According to
a study published in the journal Medicine
& Science in Sports & Exercise, suspension
training counts as moderate-intensity
exercisethe equivalent of, say, jogging or
cycling. But if you challenge yourself, you can
really work up a sweat, adds Arrufat. In one
of my fast-paced circuit classes, you can easily
burn 600 calories or more an hour.
One reason TRX exercises are demanding
is because they work multiple muscle groups
at once, says Connie Ierullo, a STOTT PILATES

instructor and co-owner of The Pilates Body
Studio in Mississauga, Ontario. The instability
of the straps forces your body to engage those
powerhouse muscles, she explains. That total-
body utilization can seriously improve your
overall ftness. In research done at the College
of Charleston, men who did TRX workouts three
times a week for six weeks increased their two-
mile pace by almost sixand-ahalf percent and
did eight percent more sit-ups during a two-
minute time trial at the end of the study.
Thats why instructors like Ierullo pair Pilates
movements with the TRX. For example, I have
my students place their feet in the suspended
straps for a Side Plank and add on an oblique
Before You Go
Although the moves
are familiar to Pilates
practitioners, TRX classes
often have an entirely
different feel.
an inherent advantage. I can really tell if
someone does Pilates, says Arrufat. They
already have a strength base, so theyre
able to start at a higher level. It also means
a lower risk of injury. According to experts
from the American Council on Exercise,
people may try to compensate for a weak
core by engaging the wrong muscles. (The
correct approach, says Arrufat, is switching
your stance so theres a manageable amount
of resistance.)
One more plus: Since many TRX moves are
borrowed from Pilates, practitioners are already
knowledgeable about the correct alignment.
They know what muscles to engage, so they
have the right form on the straps, says Boerigter.
Being familiar with the motions can help
practitioners feel more confdent in the classes.
my turn to StrAp in
After receiving this ego boost, I head to my frst
TRX session at Pilates ProWorks in New York
City. Which studio should I go to? I asked the
receptionist. But before she can answer, I notice
the airy room with black-and-yellow TRX straps
dangling from the ceiling. As soon as our class
of eight gathers, Arrufat asks how many of us
are TRX frst-timers; all except a couple of hands
shoot up. He leads us through a brief tutorial on
how to adjust the strap lengths and grasp the
handles. Its all pretty intuitive.
After a warm-up of jumping jacks and
running in place, Arrufat instructs us to face the
TRXs anchor point and grab the handles. We
twist, she says. Having to balance during the
exercise intensifes the effort. Grasping the
straps can also help practitioners use proper
form. During squats, holding the band provides
support, says Goddard. So you can focus on
bending your knees, engaging your leg muscles
and avoid rounding or fexing the spine.
Although the moves are familiar to Pilates
practitioners, TRX classes often have an
entirely different feel. Some classes are set to
music and move through sets at a rapid pace,
while others take a quieter, more focused
approach. This adds variety to an exercise
regimen, which can help you stay engaged
and avoid workout burnout, says Boerigter. To
reap the benefts of both practices, experts
recommend taking one or two TRX classes
and two or three Pilates classes a week.
Trying to shed a few pounds or tone up for an
event? Just swap the ratio.
A Core AdvAntAge
Because TRX exercises require core strength
to stabilize the body, Pilates enthusiasts have
If youre already
hooked on suspension
training, you may want
to consider investing
in your own system.
Theyre compact
and lightweight, so
you can use them
anywhereall you
need is a doorway
or a sturdy surface.
Here are four of our
favorites:
This page: Pilates
instructor connie
ierullo (center)
demonstrates how a
simPle trX chest Press
can engage multiPle
muscle grouPs, including
the core and glutes.
OppOsiTe page: trX
classes usually have
two to 10 ParticiPants.
at Fitness reFormed
in overland Park, ks,
instructor Petra
Boerigter leads students
through a variety oF
moves, such as lunges
and Planks.
Since many TRX moves
are borrowed from Pilates,
practitioners are already
knowledgeable about the
correct alignment.
Try TRX at
Home!
Jungle Gym XT A few details separate
this system from the pack: The straps
can slide on the anchor, so you can
change the width of your arms easily. It
comes with door mounts, an instructional
workout DVD and workout wall chart. (A
ceiling mount is sold separately.)
($99.99; www.lifelineusa.com)
SKLZ Power Strapz This affordable option
features two heavy-duty straps with handles
and a carrying bag. One caveat: It only
attaches to doorways, so you cant hook
the straps to trees or wall mounts like other
systems. To adjust the length of the straps,
you use different points on the door anchor.
($49.99; www.sklz.com)
pilatesstyle.com 89
start with a series of traditional and one-legged
pli squats. As I grow tired at the end of the
set, I fnd I can use the straps to help pull myself
back up, which helps me maintain my form.
Without missing a beat, we quickly adjust the
straps so that theyre laced beneath our armpits
while we face away from the anchor. I lean
forward into a series of lunges. Between the
upbeat music and Arrufats enthusiastic cues, I
hardly notice my quads burning and the sweat
dripping down my forehead.
Before I know it, Im holding the straps
near my head and leaning back on my heels.
I lift my own angled body in a set of bicep
curls, followed by tricep, chest and shoulder
presses. For each move, Arrufat demonstrates
how to modify the diffculty by stepping
forward or backward, or widening our stance.
Grab a mat and lower your straps, he calls.
I place my feet facing down in the handles
and push into a plank position. As my feet
sway, my core muscles strain to keep my body
stable. Usually, I can hold minute-long planks
without too much effort, but by the end of
this one, Im shaking.
But thats just the beginning: The move is
followed by sets of seesaw Planks (shifting back
and forth) and pikes (lifting our hips in the air).
After the last rep, I collapse into a pile on the
foor. Time for cool-down, calls out Arrufat.
Great job, everyone! Seriously? The class
moved so quickly between the strap adjustments
and moves that I cant believe an entire hour has
passed. How was it? asks Arrufat, as I wipe
away the sweat. It was toughbut a lot of fun,
I grin. My next-day soreness proves that the
session was a challenging total-body workout,
but the variety of moves made it fy by. I can
defnitely understand why so many Pilates fans
get hooked on TRX. PS
TRX Rip Trainer Basic Kit Instead of straps, this system
uses a stretchy nylon-covered resistance cord attached to a
lightweight bar. Attach it using the door mount or hook the
carabineer to a post or tree and grab the bar to perform
a wide variety of movements (think: swinging a baseball
bat or hockey stick, or paddling a kayak). A carrying
bag, workout guide and training DVD are also included.
($189.95; www.trxtraining.com)
TRX Pro Kit Are you a fan of the suspension training
system at your gym or Pilates studio? Chances are its a
TRX, one of the most popular brands. This kit contains
everything you need to get started, including two
adjustable straps with handles, door and suspension
anchors, an instructional guide and workout DVD. It all
packs neatly into the mesh travel bag.
($199.95; www.trxtraining.com)
Sharon Liao is a freelance
writer and editor in
Brooklyn, New York. Her
work has appeared in
Shape, Real Simple and
Spa magazines.
PILATES
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AMERICAN PILATES REHAB CENTER
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P
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Targeting the post-rehab patient is an effective
way for studios to attract more students and
increase profts.
by Dawn-Marie Ickes, MPT
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pilatesstyle.com 91
M
Most patients, once they have been discharged
from physical therapy, are no longer in need
of the direct supervision of a PT, but are not
prepared or confdent enough to exercise at a
gym or community center on their own. There
is no incentive, no one to co-mingle with,
and limited places where they can work out
comfortably. This typically results in decreased
compliance in maintaining their home-exercise
program. Eventually they wind up back in PT
again a few months later, repeating the same
process over and over again.
Who better to fll their needs than highly
trained Pilates instructors? Theyre an obvious
resource for patients to go to for support,
education and troubleshooting following
discharge. Theyre also a more affordable
alternative for patients who cannot afford
cash-based PT, but who rely heavily on
specialized corrective exercise instruction in
order to maintain their functional strength for
the activities of daily living.
I have been working side by side with
physical therapists and teaching them Pilates
in a teacher-training context for over eight
years now [in a facility that offers physical
therapy and Pilates together]. The focus is
on rehabilitation of the injury itself, but we
also strengthen the rest of the body and
integrate the injured part into the body as
a whole. I have several examples of clients
who have tried everything and if this doesnt
work, Im giving up. Fast-forward a few
months and they feel better, they function
better and are able to do activities they did
not think were possible after their injury.
Cari Riis Stemmler, PMA-CPT, owner of
Paragon Pilates in Edina, MN
For studio owners and Pilates teachers,
offering post-rehabilitation programs is an
untapped opportunity for increased revenue,
community outreach, job stability and to utilize
their background and expertise.
MOMENTUM CHANGER
As a physical therapist, university professor and
Pilates teacher, I have spent the past 13 years
of my career teaching teachers and sharing my
vision of how accessible Pilates can be for every
body, given the appropriate guidelines for
instruction and safe program design.
This year has been transformational for
mind/body movement practices, integrative
wellness and rehabilitation, as the roles of
practitioners in every setting are evolving in
ways that werent even imaginable a decade
ago. This, in addition to the anticipated
changes in store for the U.S. as the Affordable
Care Act begins to go into effect, is shaping
the Pilates industry of the future. According to
www.ClubIndustry.com, signifcant growth is
expected in medical ftness due to the
Act. Debra Siena, president of Proactive
Partners, a division of TCA Holdings in
Chicago, calls it a momentum changer.
MORE QUALIFIED THAN
YOU THINK
I have watched teachers from the
world over with a strong foundation
limit themselves to working with
healthy individuals. The most common
reason is concern about not having
adequate training for working with
particular populations: Many say
but Im not a PT.
However, many teachers already
possess the majority of the knowledge
needed to work with post-rehab clients.
I have yet to see a comprehensive
teacher-training program that does
not include a strong set of indications,
precautions and contraindications as
part of its curriculum. Most programs
require anatomy, kinesiology and
movement-science training to begin
instructional courses in Pilates and those
that do not, strongly recommend it.
The fve most common types of
post-rehab clients Pilates teachers work
with include people with lower-back
pain, postural dysfunction, generalized
weakness/de-conditioning, spinal
instability and postpartum recovery.
When I look at the various programming
guidelines I have developed and taught
over the years, 80 to 90 percent of the
programming has crossover with the 10
to 20 percent differences being specifc
to each diagnosis.
In addition to embodying the work
within your own body daily for at least a year
initially and then maintaining it with a daily
practice, I recommend that teachers who
are interested in teaching post-rehabilitation
populations (of any type) have a minimum of
fve years of Pilates teaching experience
unless they have a background in specialty
exerciseprogram development, working with
special populations in ftness, or direct work
experience with a rehabilitation professional.
There is no fast track for what the experience
time and embodiment brings. I like to call the
daily embodiment practice my daily dose;
similar to vitamins, it is an essential component
of skill development as a teacher.
Participating in post-rehabilitation specialty
workshops to gain a deeper understanding
of the pathologies and protocols that exist
within the post-rehabilitation setting can also
provide the knowledge necessary for working
with special populations. They do not, however,
replace the need for experience within the
teachers own body.
top: THE PUSH-THroUgH
bAr CAn bE A HElPIng
HAnD For PErForMIng
joInT MobIlIzATIon.
bottom: CoMbInIng
EqUIPMEnT USE WITH
MAnUAl TECHnIqUES
ProvIDES THE UlTIMATE
In ProPrIoCEPTIvE InPUT
AnD rESTorIng MobIlITy.
A comprehensively trained teacher can
start in an area of interest (or the area of most
challenge) and work at a steady pace toward
obtaining additional training to enhance his or
her skill set while using the information in their
current practice.
CREATING SPECIALTY
PROGRAMMING
Instead of adding a back class or a fbro
class to their schedule, Pilates studios
can attract post-rehab patients by offering
programming geared toward an introductory
post-rehab class, or a private session where
the emphasis is on generalized exercises that
beneft most special conditions. I recommend
that this simplifed entry-level class teach
new clients about their posture, breathing,
alignment and proper lumbo-pelvic stability.
This keeps the classes from becoming overly
specialized and thus limiting access.
once the instructor becomes familiar with
students challenges and goals, he or she can
make suggestions for ways they can move
forward. This serves as a starting point for
the wellness relationship and establishes the
Pilates teachers role early on as a guide and
resource for the client.

BACK TO BASICS
A key to working with all post-rehab patients
is knowing the basic safety guidelines, how
to observe movement, and not going hog
wild with what I like to call Modilatesa
Pilates exercise that has become so altered,
it no longer has any resemblance to Pilates.
The basics, when taught well, can achieve a
specifc goal in a clients body, if you know
why you are doing what you are doing and
how to interpret what you see. I like to see
that teachers are using one or two generalized
assessment tools. Exercise consistency is
important for identifying improvements and
their source, in addition to creating increased
observation and awareness by the clients with
regards to their progress.
MARKETING TO
POST-REHAB CLIENTS
The marketing of post-rehab services is
heavily weighted toward word of mouth and
client education. by reaching out to local
massage therapists, chiropractors and physical
therapists, the Pilates teacher can provide
support and guidance in teaching these allied
health-care professionals about Pilates and
offer an experiential learning opportunity.
Integrating one or two Pilates exercises
into physical therapy is a good way to
introduce the patient to Pilates. one way to
achieve this is for the Pilates teacher to reach
out to PTs who have not been trained in Pilates
and teach them some basic exercises that they
can use with their rehab patients.
offering a complimentary in-service
seminar for a local physical therapy facility,
whereby the instructor teaches three to fve
exercises, speaks briefy on their value for say,
lower-back pain, and then teaches each of
the participants the exercises and encourages
trying them out internally for a month, can be a
very simple, yet effective way to begin building
a relationship and providing an important
resource for getting clients to the facility.
OTHER WAYS TO CREATE
AWARENESS
offering free lectures, how-to guides
and vignettes of helpful daily tips at local
community centers, hospitals, junior
colleges or any setting that is committed
to community programming and education
is another effective way to increase
brand visibility. I have seen waiting room
information guides geared toward the
populations serviced by the doctors to be
an effective tool in building relationships
and sharing valuable, free information; they
also create a resource for the doctor. As they
see a commitment to health and wellness
that goes beyond receiving referrals and
includes helping to educate the community
on the benefts of corrective exercise and
overall whole-body wellbeing, health-care
professionals may be more open to sending a
client or two to Pilates for a trial run.
Another easy way to make connections
is by offering an open house for health-care
professionals with demonstrations featuring
post-rehab clients who are current customers
of the studio. Clients love to share their stories
of how Pilates has helped them. If an invitee
is unable to attend, set aside a designated
number of hours and times per week that you
will make yourself available to offer 30-minute
informative sessions to them.
Make time to devote to interacting with
your potential referral sources. Talk to them,
fnd out what their best case scenario is for
By reaching out to local massage
therapists, chiropractors and physical
therapists, the Pilates teacher can
provide support and guidance in
teaching these allied health-care
professionals about Pilates and offer
an experiential learning opportunity.
pilatesstyle.com 93
Katie is a 38-year-old mother of
three who was referred to us for
Pilates following bilateral radical
mastectomies six months post-
surgery. She did PT for three months
following her surgery, but she
complained to her surgeon that she
still had shoulder restrictions and a
disconnected feeling in her chest wall.
He recommended Pilates. Her program
consisted of private instruction twice
a week using a combination of breath
work, visual imagery, daily exercises
at home and Pilates. Movements
were selected that integrated pelvic
stabilization with scapular and
thoracic mobility with and without
use of equipment.
After two months, she had
complete functional range in both
shoulders and felt more connected to
her trunk than prior to her surgery.
Her breath patterning and rib cage
alignment had made a visible shift
and she reported that her posture
had never been better. We began
transitioning one of her private sessions
into a small groupequipment class, and
after three weeks she added a second
class. Within a month, she went down
to two privates per month. Now, seven
months later, she participates in three
classes per week, and schedules a tune-
up private once per month to review
any challenges she is now facing.
There was also a huge psychological
benefit that came from transitioning
her into classes. Part of the wellness
mind-set comes from participating in
group settingsfor support, community
and a way to restore normalcy following
a challenging life situation.
Dawn-Marie Ickes, MPT, graduated from Loyola
Marymount University and earned a masters
degree in physical therapy from Mount Saint
Marys College in 1996. She is the owner of Evolve
Integrative Wellness Physical Therapy and Pilates
in Rancho Santa Margarita, CA, and a professor
at California State University, Northridge and
Mount Saint Marys College doctoral physical
therapy programs. Ickes integrates Pilates,
CoreAlign, Redcord and visceral mobilization with
cutting-edge physical therapy techniques and
actively participates in research related to these
topics. She is the creator of Pilates Post-Rehab
Specialist courses. A founding board member of
the PMA, she holds a PMA Gold certifcation and
sat on the board of directors for nine years.
post-rehab care for their patients and create
opportunities for mutual support. As in any
setting, relationships take time and consistent
effort to cultivate.
And dont forget your staff members who
can be invaluable in helping you expand and
diversify your practice. If you have a strong
staff with varying experience levels and areas
of expertise, designate who will be the go-to
person for marketing to specifc populations.
I find that regardless of whether I am
referring internally or to an outside studio,
having confidence that my patients will be
well supervised and expertly guided after
discharge is [essential]. I look for which
program the studios director trained with,
the number of years he or she has been
teaching and what his or her hiring criteria
are for instructors. I want to ensure that
my patients dont get caught up in the
aesthetics of a studio or low-cost options,
without looking deeper into the qualifications
and ethics of the studio owner. Kristy
Tyler, MPT, owner of Tyler Physical Therapy &
Pilates in Montrose, CA
OFFER SPECIAL PACKAGES
Consider offering a post-rehabilitation transition
package to all discharged patients from local
practitioners at a discounted rate. Specialty
population reformer classes or demonstrations
on injury prevention can increase participation
and exposure of the studio.
This assists in getting those individuals
in the door who cannot afford more than an
introductory private or two, or who are unable
to participate in group-class programming
due to competency requirements necessary
for entering into a class. Strategizing how to
eliminate as many barriers as possible can
create a solid model and propel specialized
programming into the future.
I find working alongside or in conjunction
with a local PT a priceless resource. I have
successfully helped many clients, including
[those with] knee and hip replacements,
achieve and retain full mobility, along
with elimination/management of pain, by
meeting and sharing weekly notes and
ideas together. Additionally, I feel that I
have gained much applied knowledge from
the PT perspective due to their extensive
schooling. As for the bottom line, it has
created a wonderful referral program and
two-way resource. Erika Quest, owner
of Studio Q Pilates Conditioning in Laguna
Beach, CA (www. studioqpilates.com)
IF YOU BUILD IT...
THEY WILL BENEFIT
When targeting post-rehabilitation
clients, you may want to consider special
adaptations and equipment, including
clinical-height reformers and adaptable
equipment with adjustable footbars and
carriages. I fnd the reformer and Trapeze
Table to be two
pieces in particular
that offer a large
range of exercise
gradation in both
directions, from low-
challenge isometric
strengthening to high-
level neuromuscular
re-education and
performance.
If wheelchair
and handicap access
will be necessary,
evaluate your facilitys
accessibility, both to
the facility as well as
around each piece of
equipment. PS
Case Study of a Breast Cancer Patient
D.M.I.
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The daughter of frst-generation teacher Romana Kryzanowska,
Sari Mejia-Santo has been studyingand teachingthe method
for almost her whole life. In a rare interview with Pilates Style, she
talks about her family, her career, her special relationship with
both the Pilatesand why she found Joe slightly terrifying.
by Anne Marie OConnor
P
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Legacy of Strength
Mejia-Santo teacheS Long Back
Stretch on the reforMer to
StudentS at a true PiLateS nY
continuing-education courSe.
Pilates Style: You oBviouSLY Learned PiLateS
froM Your Mother, roMana krYzanowSka, So
i gueSS we need to Start with her. how did She
firSt get invoLved with PiLateS?
Sari Mejia-Santo: She was studying dance
with George Balanchine when she hurt
her ankle. Balanchine recommended that
she come to Joseph Pilates, so her Uncle
Constantine brought her to Joes studio. At
the time, she was still a teenager, but Joe saw
she had a talent for the work. He took her
under his wing, taught her the exercises and
took pictures of her doing them. So she was
involved with Pilates from that time.
PS: Your Mother waS a ProfeSSionaL dancer
for a nuMBer of YearS, then She got Married
and Moved to Peru?
SMS: Yes, and thats where my brother Paul
and I were born.
PS: did She dance or teach PiLateS in Peru?
SMS: She danced at an academy in Lima, and
she also taught a little dancing and Pilates. She
mostly taught my brother and me as well as my
aunts and cousins and other family and friends.
We grew up around artclassical painting, art
and music. We always had music playing, my
mother was always dancing, and she would
give us little dance classes.
PS: did You dance when growing uP?
SMS: I had some health problems when I was
young, so I only took ballet for about two years
as a childI wasnt strong enough. One of
my health problems was with my feet. I had a
foot operation when I was about eight or nine.
After that, I had both legs in a cast up to my
thighs for about a year. Someone had to carry
me around everywhere. When I got the casts
off, my legs looked dreadfulthey looked
like cardboard. My instep and arch were
completely gone and I was in a lot of pain.
A few years later, we moved to the States.
I still was in a lot of pain from the surgery
and I couldnt even walk a block. Thank
goodness for Mother. She worked with me
so much, doing Pilates and ballet, to help get
me stronger. I did the footwork to build up
my strength. My mother taught me to work
through the pain. I built up my feet; in fact, I
got so strong that after that I could jump on
pointe easily in ballet.
PS: when You caMe Back to the u.S., Your MoM
went Back to teaching PiLateS?
SMS: Yes, once we were back in New York,
my mother had to take care of us allmy
grandmother, step-grandfather, my brother
and me. She did everything. She danced, she
taught ballet, she taught Pilates, she worked at
Macys, she worked as a coat-check girl as well
some other jobs to support all of us.
PS: did You know joe and cLara PerSonaLLY?
SMS: Yes, both my brother and I were Pilates
babies and we knew them both. Joe and
Clara were very different. I was a little afraid of
him. He was this barely clothed man who had
an eye that didnt move and a loud voice with
an accent. I was not used to thatmy father
wore a three-piece suit and was very soft-
spoken. Joe loved me, but I just wasnt used to
him. I worked with Clara mostly and she took
me under her wing.
When I worked with Clara, I was always
working on my feet. And because I was a
dancer, I was always doing stretches. Clara
was actually even stricter than Joe, but people
didnt realize that because she was so mild-
mannered, even when she began losing her
eyesight when she was older. Clara died after
Joe, so I knew her longer.
PS: when did You Start teaching?
SMS: I was pretty much always teaching, from
the time I frst came to New York. But at that
time, I earned more money from babysitting
than from teaching Pilates.
PS: So You Studied dance at the SchooL of
aMerican BaLLet?
SMS: Yes, I studied at the School of American
Ballet and afterward I was a freelance dancer
and choreographer. When I was dancing, I
taught very little Pilates. I danced in Europe
for a while, and about the same time, I got
married. We werent thinking about having
children, but two or three years into the
marriage, I had a miscarriage. I thought, thats
not normal, so when I decided to try again
to have a baby, I had to be careful during the
pregnancy, so I quit ballet. I took up Spanish
dancing, which Id done before. Eventually,
I stopped that, too, until after my daughter
Daria was born.
Clara was actually even
stricter than Joe, but
people didnt realize that
because she was so mild-
mannered, even when she
began losing her eyesight
when she was older.
pilatesstyle.com 95
PS: after joeS death cLara aSked Your
Mother to carrY on the Method, But You
didnt StaY in the PiLateS originaL Studio.
where were Your other StudioS?
SMS: After Clara died, the original studio at 939
Eighth Avenue was a mess. My mother wanted
to stay in the same area, though, so we moved
to a space on West 56th Street between Fifth
and Sixth avenues. She was very successful
there; we had great teachers working for us and
she ran a very good business. I still cant do
business like that! But then we lost the lease.
Luckily we were able to move to Dragos Gym,
on West 57th Street (now True Pilates New York)
between Fifth and Sixth avenues, where we still
are. I love it here still.
PS: how did the forMaL teacher-training
PrograM get Started?
SMS: We were working with Sean Gallagher,
who was an excellent physical therapist.
By that time, my mother had too many
followersall of our Level 2 teachers, our
most important teachers, followed us around
to the various locations. Everyone wanted to
study with her. So when we were working with
Sean, the teacher-training program became
more formal. The aim of our teacher-training
program was and is to keep Pilates very pure
and true to Joe and Claras original work.
PS: and now, You offer training aLL over
the worLd.
SMS: Yes, we have apprentices in New York,
throughout the United States and in Europe
and Asia as well. We have Cynthia Lochard
in Asia and Juanita Lopez in America and
England. Things have gone a little slower in
South America, but we have two teachers in
Brazil, one in Argentina and one in Peru. In
Central America, we have several in Costa
Rica. Its not about growth, its about quality.
PS: how iS Your teacher-training PrograM
different froM otherS?
SMS: I dont have time to go and see what
other people are doing.
other inStructorS oBServe aS Mejia-Santo teacheS headStandS
during a continuing-education courSe at true PiLateS nY.
So when she was in college,
Daria started doing all
the Pilates training. And
for a time, my mother, my
daughter and I were all
teaching together!
PS: Looking Back, what are Your thoughtS aBout
the tradeMark caSe?
SMS: You know, I dont like to look back, I like to
look forward, so I really dont think about it.
PS: were You excited when daria joined the
faMiLY BuSineSS?
SMS: As a baby, Daria would come with me to the
studio. She would play house on all the equipment.
Daria was a talented dancer and actress and attended
the Professional Childrens School and the School of
American Ballet until she was 14. I was hoping shed
get more into the arts.
She didnt really do Pilates until she became
friends with this girl who was a Rockette. After
fnding out who her mother and grandmother were,
the friend said to her, Are you crazy? Why arent
you doing Pilates? So when she was in college,
Daria started doing all the Pilates training. And
for a time, my mother, my daughter and I were all
teaching together!
PS: So whatS the difference Between true PiLateS
new York and roManaS PiLateS?
SMS: True Pilates New York is my home base. Its
where Mother, Daria and I worked together; Tom
and Carol Gesimondo actually own True Pilates
New York.
Romanas Pilates is the name Daria, Mother and
I call our training program, which the three of us
own. But last year Daria opened her own studio in
Florida and also named it Romanas Pilates. I also
spend time there with her.
So True Pilates New York and Romanas Pilates
are two different companies, but we work together.
PS: You grew uP Surrounded BY the artS. are You
StiLL an aficionada?
SMS: Yes, Im a New Yorker! Last week I went to
the ballet, opera and theater; where else could I
do that?
PS: aS one of the few PeoPLe who have done PiLateS
PrettY Much Your whoLe Life, what are SoMe of the
extraordinarY BenefitS Youve exPerienced?
SMS: The building of body and mind and how it
helps you get the most out of life.
PS: what are SoMe (PiLateS) thingS Youve Learned
froM Your MoM that have ParticuLar iMPortance/
reSonance even todaY?
SMS: Teach the individual.
PS: whatS Your teaching StYLe, Both to
ProfeSSionaLS and reguLar cLientS? what tYPeS of
cLientS do You See on a daiLY BaSiS?
SMS: These days, I work mostly with apprentices
and teachers, but I love my regular clients. I work
with them whenever I can!
PS: what do You Love MoSt aBout Your career?
SMS: The biggest reward is working with people
and seeing the changes in them. PS
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We asked: What
are your goals for
the new year?
Pilates twice a week, TRX twice a week.
John Keating
Just got my Pilates Style magazine this weekend.
So excited!
Jennifer Suhr, @jennipilates
Got home from #PMA2012 to my newest issue of
the magazine. Once I rest up from Vegas, will read
cover to cover!
Jenn Powell, @PilatesFun
Too right, have been telling the lads this for best part
of a year. I rearrange football matches now so that I
can do Pilates!
Captain Coach, @RealCoach_, in
response to Andrea Speirs How Pilates Can
Beneft Men blog on www.pilatesstyle.com
To help inform the misinformed about all the benefts
that Pilates has to offer for both the present and down
the road. I see good things for the Pilates world.
Kristen Matthews
To practice Pilates as much as we teach it!
UpRise Classical Pilates and Wellness Center
To continue to help others set realistic intentions about
how they want to live a healthy and happy life, and then
help them do so (in part, by living as an example)!
BreakThrough - Realize You Can
To continue my Pilates education so I can serve my
clients better.
Penny Collins
To go to Pilates class twice a week!
Laurel Wassner
I am on a mission to help studio owners everywhere fall in
love with their businesses! Its going to be a fantastic year!
Alycea Ungaros Real Pilates
Get my body ready to start teacher training!
Sally McQuatters Faiella
Create my better body! Inside and out!
Lupi Cameron Caloca Heinz
In my neck of the woods, I aspire to convince folks in
group classes that Pilates and yoga arent the same thing,
and to awaken people to the idea of ftness sessions being
worth more than $5 per hour.
Crestview Strengthworks
Do things Ive never done before but always wanted to!
Laura Lee Vertun
Make my Pilates studio more proftable!
Heather Scearce
The never-ending opportunity to learn new things is the
best thing about my job. Today during self-study, I re-
discovered a variation of Russian Splits. I did it on a light
spring with the front leg staying straight throughout. The
focus on pelvic stability, with detailed control from the
pelvic foor, TVA, multifdi and adductors, made it effective
for improving imbalances from my scoliosis. The eccentric
psoas work on the back leg was amazing. Im very excited
about applying it in this way to my clients who can beneft
from corrective work, especially in their pelvis, psoas, or
sacroiliac joints.
Erika Bloom, owner of Erika Bloom Pilates Plus, NYC
...continued from page 33
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We want to know: What did you learn today?
Send us an email to editor@pilatesstyle.com.
Romanas Pilatescertifed Andrea Maida is the owner of Pilates Andrea
in Solana Beach, CA ( www.pilatesandrea.com). Shes an instructor
and writer for Pilatesology, and is the creator of the blog series, Inside
the Pilates Studio: Prominent Pilates Professionals in Candid James
Lipton Style Interviews. She currently studies at Jay Grimes Los Angeles
studio, Vintage Pilates, and works out by herself three times a week.
More Self Study!
pilatesstyle.com 99
p ur p os e : develops trunk
stability and abdominal
strength
s et up : From the Prone
Hundreds position, rise up
to a front support Plank,
making sure your body
is in one long line, your
shoulders are directly
over your wrists, and your neck
is relaxed. Your feet should be
slightly wide.
Peaches contain
numerous nutrients
that are good for your
body, including niacin,
thiamin, potassium and
calcium. They are also
high in beta-carotene,
which promotes healthy
hearts and eyes. The
darker the peachs
color, the more vitamin
A it has in its pulp.
Peaches may also help
in maintaining healthy
urinary and digestive
functions. Theres some
evidence that faxseed
oil may help reduce
your risk of heart
disease, cancer, stroke
and even diabetes.
Plank Balance
1
1
2 CuPS APPle JuICe
1 RIPe PeACH, PeeleD, PITTeD
AnD CHOPPeD (OR AbOuT
3/4 CuP FROzen PeACHeS)
3
4 RIPe bAnAnA, PeeleD AnD
CHOPPeD
1 TAbleSPOOn VAnIllA
YOGuRT
6 ICe CubeS
2 TeASPOOnS HOneY
2 TeASPOOnS FlAXSeeD OIl
1. Combine the apple juice,
peach, banana, yogurt and
ice in a blender and pure
until smooth. Add the honey
and faxseed oil and pure
briefy to incorporate.
2. Pour into glasses and serve
right away.
Sweet Peach Smoothie
(makes about 3 cups)
1. lift your left arm, reaching it out overhead in front of your body. Hold for
1 breath, then return your arm to Plank, and repeat on your other side. Do 4
repetitions, alternating arms.
2. Pike your hips up and walk your hands to your feet, then roll your body to a
standing position. Repeat with another Roll-Down to Plank, going through the entire
sequence again.
t i p : Avoid lifting the hips slightly upa common misalignment during
Plankwhile in Plank position.
modi f i cat i on: Do the exercise on your knees, instead of in a full-on Plank.
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Pilates
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New Looks for the New Year
Add a few of these stylish new pieces to your workout
wardrobe to give your practice a boost. by Claire Coghlan
TrEnd 1: Prints Gone Wild
Forget understated, monotone looks! Taking a nod
from the runway, athletic apparel is going full-on in
kaleidoscopic patterns. Prints in vivid colors are the
new alternative to basic black, says Tracy Byrnes, senior
manager of innovation and product information at Athleta.
From leopard to tie-dye, ikat to brush stroke, all manner of
riotous prints are cropping up on tanks, tops, sweatshirts,
shorts and pants. Its time to freshen up our wardrobes
and make a statement! says Byrnes.
Try IT:
TrEnd 2: High-Impact Color
Bold, bright colorsranging from tropical to
neonare adding a serious punch to workout wear
this year. Consumers are not afraid to stand out and
make a statement, says says Kim Shelton, product
manager for inline apparel at Asics America. After
all, youve worked hard on your ftness; why not
show off the results?
Try IT:
Hard Tail Tank SLUB01, $38;
Pant W5065, $67. Call Hard Tail
Santa Monica, 310-393-8787.
Slip these on and youll be
fred up for your session even
before you leave the house!
Pink and redand
orange? Yes! Forget
the old color rules
anything goes!
Champion 1666 The
Show-Off Sports Bra, $38.
www.championusa.com
Patented concealing
cups in this bra offer
shape and coverage
minus the bulk.
Asics Lite-Show Favorite Mens
Short Sleeve Top Mr1804, $48.
www.asics.com for stores
Stand out from the
crowd without giving
up performance: This
lightweight, quick-dry shirt
features anti-odor technology.
reebok ZigQuick Fire V46543,
$90. www.shop.reebok.com
Full-coverage mesh fabric offers
superior wicking and breathability.
Asics Emma racerback Wr1645, $34.
Dont be afraid
to mix colors and
patternsthe more
the merrier!
Hard Tail bra LW487,
$61; Short BMS05, $47;
Sweatshirt SLUB804,
$92; Short LW335, $40.
Call Hard Tail Santa
Monica, 310-393-8787.
Recycled polyester feels as good
on your body as it does on your
conscience.
Athleta Inside Track Knicker 413811, $69.
www.athleta.com
A racy print combined with
a second-skin ft make
these a great pick for a
high-energy workout.
Champion 7781 double dry
Hot Short, $22. www.championusa.com
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TrEnd 3: Tricked Out Multi-Taskers
Athletic-wear designers have been looking for ways
to make life simpler with studio-to-street fashion that
works overtime. These chic pieces look as stylish while
youre on the Reformer as they do in real life.
Try IT:
Pilates Clothes
for Preggos
Maternity workout wear used to be
synonymous with stealing your hubbys
baggy tees and sweats. But boyor girl!
have things changed! Read on for some
of the chicest fnds for moms-to-be, all
designed with supportive details and stretchy
materials to accommodate a growing belly.
Weve all been in those
classes where your foot starts
slipping and you cant hold the
position and you completely
ruin that Zen-like moment
because youre all sweaty, says
Ann Marie Fallow, footwear
product director, Womens
Training for Nike. Add the
ribbons to the fve-in-one
barefoot shoe for a ballerina
look and added arch support;
slip the Studio Flat on afterward
to jog back to the offce.
nike Studio Wrap, $110.
www.nikestore.com
Adidas created the Supernova 3-in-1
Convertible Jacket in response to
demands for functional fashion,
says Kristin Jones, senior running
merchandise manager for Adidas
North America. Customers want
versatile apparel that can be
worn throughout the day. This
lightweight windbreaker can also be
worn as a cropped jacket or a vest.
Adidas Supernova 3-in-1 Convertible
Jacket, $115. www.adidas.com
Great for Jumpboard fans: This high-tech,
high-impact bra reduces breast bounce by
up to 74 percent!
Shock Absorber run Bra, $79.
www.dickssportinggoods.com for stores
Asics killed two birds with one
stone by tapping into the odor-
fghting power of recycled coffee grounds
to create their Ice-Caf fabric. The
performance-engineered mesh panels
at the chest and shoulder blades of this
mens shirt ups the freshness factor.
Asics Ard Short Sleeve Mr1674, $58.
Amanda Altman
Zobha Braided Low
Impact Tank
Though not designed specifcally
for maternity, this longer, loose-
ftting top, with a shelf bra and
fat-lock seams, is ultra-soft and
roomy. Choose from eight color
combos, all with cute braided
straps, like Bright Fuchsia-Multi
and Royal Blue-Black ($74;
www.zobha.com).
Via Priv Mamma Tulip Crop
These stretchy, supportive bottoms
are doubly adjustable, thanks to a
Belly Band waist (wear them above
or folded below your belly) and a
drawstring leg that allows you to play
with the pant length. We love that,
with each purchase, the company
donates a clothing gift to needy
children ($72; www.viaprive.com).
Mountain Mama Fairview
Wrap Jacket
Warm and lightweight at the same
time, this performance feece cover-
up can be worn in two ways
fastened at the sternum or on the
sideand features buttonholes for
a headphone cord. Available in
Charcoal and Oatmeal ($149;
www.mountainmamma.com).
Me2roo Ellie Tank
with ruched sides
Made with fexible four-way stretch
material, the tank is super-fattering
thanks to wide shoulder straps,
a built-in shelf bra and a longer
length for extra coverage. Choose
from three hues: black/orange,
black/pink and yellow/teal ($72;
www.me2roo.com).
F
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TrEnd 5: Runway-Inspired Pieces
Its offcial! The lines between ftness and fashion are
blurring as more trend-driven shapes, silhouettes,
fabrics, colors and prints crop up in activewear.
People are busier than ever and need clothing that
can take them throughout their entire day, says Zoey
Zimbicki, ftness and fashion trend blogger for Prancing
Leopard Organics. But it needs to be more than just
your average yoga pants to make a statement, says
Zimbicki, who adds heels and a blazer to the brands
Toulouse Jumpsuit when running from
a class to a meeting.
Try IT:
TrEnd 4: Feather-Weight Fabrics
The new generation of technological fabrics is
incredibly lightweight, super comfortable and
ultra soft to the touch. Athletes are interested
in lightening their load with fabrics that have a
barely there feeling, says Shelton. Another
innovation? Wicking fabrics that also offer
permanent odor control, like the polyester-
spandex blend in Athletas Run on Tank. You can
wear it several times in a row before washing it!
promises Tracy Byrnes.
Try IT:
Fellas, quick-dry/anti-odor
technology in this super-lightweight
shirt keeps dreaded B.O. at bay.
Asics Favorite Sleeveless Mr 1683, $38.
No need to worry about breaking
a sweat, thanks to odor-control
technology. This also sports 360
refectivity, UPF 50+ protection
and non-chafng fatlock seams.
Athleta run On Tank 408942, $39.
www.athleta.com.
These dual-layer
mens shorts are
constructed from
ultralight, breathable
microfber fabric.
Asics Ard Versatility
Short MS1676, $58.
The fabric
feels like a
second skin
and the open-air construction
makes workouts a breeze.
Adidas Adizero Bra, $38.
www.adidas.com
These lightweight
shorts are cut
generously in the
leg for maximum
movability; bonded
seams eliminate
unnecessary bulk.
Lululemon Groovy run
Short Bonded, $68.
www.lululemon.com
This on-trend jumpsuit is equally at home
in the Pilates studio as on the dance foor.
Prancing Leopard Organics Toulouse Jumpsuit,
$177. www.prancingleopard.com
These harem-inspired
pants will let you show
off your formwithout
exposing anything else. Theyre made for
men, but theyre so cool, we bet more
than a few women will be sporting a pair.
Prancing Leopard Organics Pasha Harem Pants,
$122. www.prancingleopard.com
What a feeling!
These dance
shoes can be worn
at studios that allow
shoesor add serious style
cred to skinny jeans.
reebok dance Urlead Mid V44385,
$85. www.shop.reebok.com
These stars and stripes will take
you from Pilates to the party.
Hard Tail Tank T1467, $65; Pant PF48, $92.
Call Hard Tail Santa Monica, 310-393-8787.
Add booties and a
leather jacket and this
two-in-one run knicker is
ready for Sunday brunch.
Athleta dynamic duo Knicker
413801, $79. www.athleta.com
Claire Coghlan is a Brooklyn, NY based writer who has contributed
to the New York Times, In Style, Brides and People.
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PErSOnAL BEST PILATES STUdIO
6600 COLLEGE BOULEVArd, STE. 210
OVErLAnd PArK, KS 66211
913-345-8787
www.kcpilates.com
The Boutique at Personal Best
Pilates Studio is open 7 days a
week during studio hours! Kansas
Citys premier Pilates studio also
offers active wear by Sense, HardTail,
Margarita and OmGirl. Stop by the
studio to view our huge selection
of pants, tops, capris and jackets
perfect for Pilates and more!
PERSONAL BEST
PILATES STUDIO
www.phipilates.com
1-877-716-4879
Protect your knees and other delicate
boney areas while practicing Pilates.
Get the Airex kneeling pad. Perfect
padding and anti-slip surface for use
on the mat or apparatus. Now with
a convenient hanging handle. Also a
great mini mat for travel.
PHI
PILATES
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HiGHeR LeaR i G
Which continuing-education programs offer the
biggest rewards? We asked Pilates teachers to
share the seminars and
workshops that had the
greatest impact on their
teaching, their careers
and their lives. by Dani Alpert
Every smart Pilates teacher knows that knowledge is power.
And while there is a plethora of workshops, courses, intensives
and conferences, some stand out in participants minds more
than othersoften even years later. We polled some of the top
Pilates instructors from around the country and asked them which
continuing-education experiences gave them the best payback,
in terms of their career, general life experience and, of course, the
good-old bottom line...education. PS
The Art of Cueing workshop
www.basipilates.com
When I think of impact, I
am immediately taken back
to The Art of Cueing. It
takes a powerful look at the
differences that you can make
by using appropriate verbiage,
touch or demonstration.
The differences between
working with women and men,
young and old, healthy and
recovering, are also covered.
Due to its popularity and
meaningful application, BASI
still presents this one-day, six-
hour workshop in a number of
locations throughout the year.
COnS TAnC E HOL dE r , Director
of Education and Faculty Coordinator
at BASI Pilates
Sheila Watkins Healthy Moms

pre-postnatal training
www.healthymomsftness.com
I highly recommend this in-
depth, eight-hour training. It offers
fantastic resources, including a
thorough manual. I referred to
the manual and other resources
quite a bit when choreographing
my own Belly Beautiful Workout-
Prenatal/Pregnancy DVDs (Patricia
Friberg Health and Fitness,
2010). The training covers pre-
and postnatal health, postural
changes, nutrition and diastasis
recti, as well as other topics.
PAT r I C I A F r I B E r G, STOTT
PILATES
Certifed Pilates Instructor

Gil Hedleys Integral
Anatomy Intensive
www.gilhedley.com
This one-day, eight-hour
workshop was life-altering. It
went so far beyond the body,
forever changing the way I
look at human beings and
at life. With Gils incredible
vision, the way he presents his
discoveries, his insights and
poetry, one feels as though he
or she is a visitor from another
galaxy, being introduced to
the beauty of the body for
the frst time. Even the parts
of the body that one assumes
will prove to be repellant
because of self-inspired
projection become powerful
catalysts for self-refection
and transformation.
J E nnI F E r K r I E S , Owner of
the Hot Body Cool Mind Studio in
Philadelphia and Creator of The
Method videos
E
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Developing a Keen Eye with
a New Body by Dorothee
VandeWalle
www.metropolitanpilates.com
The most valuable workshop
teacher for me is Dorothee
VandeWalle, master Pilates
teacher and co-owner of
Metropolitan Pilates in Seattle.
I took her workshop called
Developing a Keen Eye at
New York Pilates in London.
In it, Dorothee explained why
certain exercises are best
suited for certain types of
bodies. Participants learned
how to create the best session
for their clients.
Although she did not train
with Joe Pilates, Dorothee
was a teacher trainer with
Romana Kryzanowska for
decades. She is very well-
known throughout the world
by classical Pilates teachers.
She teaches internationally
and manages one of the very
top teacher-training studios
in the world, Metropolitan
Pilates. She is brilliant
(without ego), insightful,
inspiring, generous, elegant,
fair, engaging, creative and so
much more!
P E T E r F I A S C A , Classical
Pilates Instructor at
www.classicalpilates.net
Jay Grimes Mens Workshop
www.jaygrimes.com
The Mens Workshop was a
demonstration of rarely seen and
mostly very diffcult exercises that
Joseph Pilates created for his male
clients. [Flip back to page 28 for
our coverage of the event, plus
some cool photos!] It was offered in
a single afternoon, but was packed
with insight and information. It was
a unique opportunity to witness
pre-selected men performing
these rare exercises under Jays
sage and brilliant guidance. Jays
teaching and the exercises were
so compelling, it was hard to
just watch. (I am no good as a
spectator. If it is worth doing, I
want to do it!)
Learning from the best
teachers (and there are only a few)
always changes your teaching.
It raises the bar on your own
personal practice, but in particular
it makes you want to be the best
instructor you can be; so you can
make your students the best they
can be!
r I C HAr d r OS S I T E r ,
Second-Generation Master Trainer
and Founder of the Pilates Institute
of Boulder
Lolita San Miguel's Pilates
Master Mentor Program
www.lolitapilates.com
I feel that this two-
year advanced training
course (participants must
already have completed
comprehensive basic
training) really took my
teaching to a whole new
level. We reviewed all the
classical choreography
while exploring the work in
depth from Lolitas historical
perspective. The program
has given me a huge boost
of confidence and a new
understanding of Pilates.
The program has also
profoundly changed the way
we run our business.
The course is held for
weeklong sessions, three
times a year for two years
and includes choreography
dissection, historical
discussion, teaching analysis,
masters thesis papers and
presentations, anatomy,
advanced teaching workshops
and more. I was drawn to the
program after having met
Lolita and talking with her
at a workshop I took from
her at a PMA conference.
The program offered a unique
perspective historically that
no other program offers, as
Lolita is one of only three
living people who was actually
trained by Joe (and the only
one certifed by him).
K AT r I nA F OE , Legacy Teacher
Trainer, Balanced Body Faculty
Member and Owner of Personalized
Pilates, Scottsdale, AZ
extra Credit!
Put your Pilates trivia knowledge to the test with our crossword
puzzle on page 160. We bet youll even learn a thing or two!
E
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A Tribute to Carola Trier
www.deborahlessenpilates.com
I had the pleasure of taking
this workshop about [frst-
generation teacher] Carola
Trier, which was taught by
Deborah Lessen, PMA-CPT,
in July 2012. This six-hour
workshop was a wonderful
way to learn about Carola
and her background, her life
as a performer and a Pilates
teacher, and the principles she
held dear. Deborah worked
with Carola for several years,
and she shared many exercises
that Carola taught in her
studio, so we experienced
the movements the way that
Carola taught them. We also
got insight into Joseph Pilates
via Carolas recollections of his
studio and the equipment and
how it was to work with him.
I think it is important to learn
the true history of each of the
frst-generation teachers. This
workshop gave me a deeper
understanding of Carola Trier
and her legacy.
S HE L Ly P OWE r , Pilates
Instructor and Curriculum
Development, Polestar Pilates
Anatomy in Three Dimensions by Balanced Body
www.pilates.com
This course is the best way to gain an understanding
of the musculoskeletal system and integrate anatomical
knowledge into your teaching. As part of the course,
you build muscles out of clay on a specially designed
skeleton, which helps imprint the bodys design deeply
into your mind and body. This course changed the
way I look at anatomy and defnitely has helped me in
my overall understanding of anatomy as well as how I
teach it now. The 16-hour, two-day workshop is offered
worldwide and frequently as a pre-conference course
at Pilates on Tour.
P Or T I A PAGE , Balanced Body Master Pilates Instructor
and Author of Pilates Illustrated (Human Kinetics, 2010)
Lets Get TechnicalChair
www.theinnerspace.net
This is an in-depth look at the more diffcult Chair
exercises, their correct execution and tips on how
to teach themcueing, touching, etc. It also gave
a great perspective on progressing students. It was
taught by my daughter, Peak Pilates presenter and
master instructor, Kathryn Coyle, at InnerSpace, our
studio in Avon, Connecticut. Lets Get Technical was
a great opportunity to go back and revisit some of
the advanced exercises that are not often taught in a
studio. Kathryn has a real passion for the Chair, and
it was fun to see the maturity and enthusiasm she
brought to the subjectand to learn through fresh
eyes from my daughter whom I have mentored for so
many years! Lets Get Technical was just three hours,
but very thorough.
Z OE y T r AP, Peak Pilates Master Trainer
Karen Clippingers Sacroiliac Dysfunction Workshop
www.karenclippinger.com
I was drawn to this workshop since so many of our clients and
instructors suffer from pain in the sacroiliac and low-back area. Karens
emphasis on basing rehab on simple anatomy and strengthening key
areas has helped hundreds of my clients. I brought so many of her
insights back to our studios to beneft our trainers. And once they have
taken a few lessons with us, our clients are mostly back pain free.
I have taken all of Karens other workshops as well. She specializes
in dance anatomy and anatomy for Pilates. In her workshops, she relates
anatomy to Reformer and mat exercises. Her workshops have changed
my teaching and have helped me develop a safe and effective barre
teacher-training program. Her workshops, which are half or full day and
vary in subject, are taught around the world and at many Pilates on Tour
conferences.
Z AnyA GOL d, Founder and Co-Owner of Boston Body Pilates and Program
Director for Balanced Body Barre Teacher Training
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Dani Alpert is a freelance writer and Pilates instructor in Belmar, New Jersey. Her work can be seen at www.danialpert.com.
The Polestar Pilates Advanced Assessment Skills course
www.polestarpilates.com
This course, developed by Brent Anderson, PT, PhD, and Alastair Greetham, PT,
attracted me as I wanted to deepen my skills of observation and assessing client/
patients movement restrictions. I wanted to learn to identify faulty movement
patterns versus structural restrictions to help me decide which clients would
beneft from Pilates and which clients need the skills of a physical therapist.
It really helped me understand the importance of gathering appropriate
intake information, having positive patient practitioner interactions and using
the Polestar Fitness screening as an important assessment tool (even in physical
therapy rehabilitation treatment). The screening tool feeds directly into creating
programs for clients/patients that really help them achieve their goals instead
of just teaching a basic series of exercises. The course is held in two 24-hour
sessions for a total of 48 hours.
S HE r r I B E T Z , PT, GCS, CEEAA, PMA
-CPT, Vice President, Polestar Pilates Education

Kathy Grants Cats and Beyond
www.bridgepilates.com
The best workshop I have ever attended was this three-hour workshop
taught by Blossom Crawford, master trainer and Kathy Grants former
assistant, at her studio in Brooklyn, New York. The workshop was a
tribute to [frst-generation teacher] Kathy Grant, who developed eight
feline-inspired exercises that she used in her Pilates program. She used
these exercises as a pre-Hundred to warm up her clients and to teach
movement principles, by illustrating how the fundamentals of movement
are translated into the more advanced work on the equipment.
It gave me a profound ah-ha moment to see how mastering the
principles through fun, fuid cat exercises could help my clients deepen
their practice in a simple way.
After that workshop, I have never taught an intermediate or advanced
exercise without frst bringing my clients back to the basic movement
principles that prepare them for the work. When they make the
connection in their own minds, I (and they) get vastly different results.
PAT T y B AI AnO, Owner and Instructor, Pilates By The Bay, Toms River, NJ
Franklin Methods Happy Feet-Organizing Your Dynamic Base
www.franklinmethod.com
This is the workshop that tied it all together for me. I met Eric Franklin at a
Pilates on Tour conference. The Franklin Method teaches how the body was
designed to move with its optimal alignment, natural rhythms and easeful
joint movement. It is not about placing the body in good alignment and
then moving it, but instead starting by moving it correctly, and then proper
alignment will follow.
Happy Feet was a three-hour workshop. It focused on understanding
the design of your feet and discovering their dual purpose while gaining the
know-how necessary to create the foundation for developing happy, strong
and balanced feet. We learned how foot placement relates to the pelvis and
spine as well as to gait. I found it to be a great complement to my Pilates
work. It really was the missing piece for me.
L I S A r OB E r T S On, Master Trainer and Owner of On Balance in Kailua, HI
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Start your career or continue down your path.
Your career, our full support. Find out more
at pilates.com/education.
pilates.com | 1-800-PILATES (745-2837)
Your goal? Changing peoples lives.
Ours? Helping you do just that.
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You dont have to be
a registered student
to learn
BASI Pilates
Course Auditing
Each module of our teacher training courses is also a stand-alone
workshop that can be audited by non-students. Theres no better
way to refresh your BASI knowledge.
(866) 992-2742 info@basipilates.com basipilates.com/audit
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P I L A T E S
January
Guadalajara, Mexico
Miami, FL
Natal, Brazil
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February
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March
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april
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May
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Dallas, TX
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July
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Denver, CO
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SepteMber
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DeceMber
Half Moon Bay, CA
(888) RFC-8884 www.fletcherpilates.com
Register now to receive 20% discount
registry
of
schools
2013 Fletcher Intensive
Schedule
This in-depth Fletcher Pilates
experience is the ideal way to enhance your professional practice.

Develop your movement and teaching skills through our exclusive 5-day
Fletcher Intensive Licensing Course.
FLETCHER TOWELWORK
FLETCHER FLOORWORK
FLETCHER BARREWORK
Realize your teaching potential!
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Meet Kaile. Mom, wife, aerial dancer, choreographer, PMA CPT, 2004 graduate of Te Pilates
Center Teacher Training Advanced Program as well as from TPCs Masters Program. Kailes high
energy, warmth and enthusiasm rock Saturday mornings in the studio. Her recent Pregnancy
Clinic for Pilates was sold out and her parents are in the studio almost as much as she is.
Kaile...just one of the astonishing Teacher Trainers at Te Pilates Center.
Find out more at www.thepilatescenter.com.
We have a program to meet your needs no matter where you are in your Pilates education.
Boulder Redondo Beach San Francisco Minneapolis Milwaukee St. Louis Durham Boston
Vancouver London Beirut Dubai
www.thepilatescenter.com
303-494-3400
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Please call us to get started, or email us,
to invest in your career today!
Personal Best Pilates Instructor Academy
6600 College Boulevard, Suite 210
Overland Park, KS 66211
913.345.8787
www.pilatesinstructoracademy.com
Personal Best Pilates Instructor Academy
understands there are many options available
for Pilates instructor education, however, cost
and quality of the programs can vary greatly.
We appreciate your trust and are committed to
providing the highest quality, contemporary
Pilates instructor education available.
Ofered at 2 locations in the Midwest, our programs are
designed to be inclusive and supportive from the start. Led by
a team of Master Instructors with over 60 years of combined
experience, rigorous academic standards mean our graduates
are in high demand.
Our exercise science-based approach is ofered in a modular
style, allowing you to tailor a program fts within your lifestyle
and budget. PBPIAs college-level curriculum will teach you
the critical thinking skills to not just perform classical and
contemporary Pilates exercises, but to design safe, efective
and fun private sessions and classes for clients of all ages and
ftness levels. The hands-on apprenticeship will ensure you not
only understand the exercises on an academic level, but have
the communication, interpersonal and organizational skills to
successfully build a client-based Pilates business.
Graduates of our full 500+ hour course will be fully qualifed
and prepared to take and pass the PMA CPT exam.
PBPIA courses are recognized by PMA, ACE, AFAA and NSCA for
continuing education credits
MyCAA
Find Us on Facebook | Follow Us on Twitter.com/pilatesPBPIA
UNITED STATES PILATES ASSOCIATION

LLC
UnITEd STATES PILATES ASSOCIATIOn LLC.
1-855-311-2441
www.Unitedstatespilatesassociation.com
The United States Pilates Association, LLC (U.S.P.A.
)
continues the rich Tradition of the Joseph Pilates Methodology
by offering teacher certifcation* and continuing education
seminars.
The U.S.P.A.s
Teacher Trainers and workshop providers are

Second Generation Teachers (certifed by a Pilates Elder)
or trained and certifed by Second Generation teachers
thereby continuing the rich tradition of the Joseph Pilates
Methodology.
In addition, the U.S.P.A.
offers its signature interactive

ARCHIVAL seminars, with exclusive, rare footage of Joe Pilates
Teaching. Pilates instructors, who have been certifed through
other programs, have the opportunity, via the U.S.P.A.s

unique Bridging Program to become certifed.
The U.S.P.A.
has established Certifcation Centers in Florida,

California, Massachusetts, Michigan, New Jersey, New York &
Rhode Island, and will be continually expanding to other parts
of the USA.
The U.S.P.A.s
mission is to preserve the integrity of

JOSEPH PILATES METHOD, by maintaining the standard of
EXCELLENCE in whole health, mind/body/spirit, conditioning
and wellness. The U.S.P.A.
will carry and pass this torch of

excellence to inspire future generations for years to come.
* Certifcation through the New York Pilates Studio

Teacher
Certifcation Program. The United States Pilates Association
LLC has been designated by the Pilates Method Alliance as a
Continuing Education Provider. Our web sites, seminar and
workshop calendar, designates qualifying selections.
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Save the Date

for the 2013 Conference
in the heart of Manhattan!

CONTROLOGY:
The Art & Science of
Pilates

June 7-9, 2013
Grand Hyatt New York
East 42
nd
Street, New York

All levels welcome.
Renowned teachers at a
magnificent venue in the
center of it ALL!

The Art of Control
is also
proud to announce their
certification program through
SUNY Purchase College.

The 2013 Conference is a project of
Friendship Ambassadors
Foundation, Inc., a not-for-profit
501c3 organization, www.faf.org.

The Art of Control

Traditional Pilates located at
the State University of NY at
Purchase College Purchase NY
Phone 914-251-7842
www.artofcontrol.com

BOSTON
BODY
PILATES
Follow your passion for ftness
with a new career in the
Pilates and Barre Industry!
We are proud to be the New
England Host Site for Balanced
Body and the new Balanced
Body Barre. You will learn a
fusion of traditional Pilates
combined with contemporary
modifcations for all ftness
levels and ages. Our Barre
teacher training is based on
the Lotte Berk Method with
contemporary updates that
are safe and efective. Our
graduates become successful
and marketable Instructors in
todays ftness industry.
BBP has been awarded top
domestic certifcation center for
BBU for the last four years in a row,
2008,2009, 2010 and 2011. For
more information please email us at
education@bostonbody.com
www.bostonbody.com
You love the workout, now
become an instructor!
Sign up for our Balanced Body
Barre weekend immersion
courses.
Zayna Gold will instruct you on
proper alignment throughout
the weekend so that you can
safely help your clients achieve
results. For more info email us at
education@bostonbody.com.
with Rebekah Rotstein
Discover the workout that
CBS calls one of the BEST
Pilates classes in NYC!
Rebekah has
provided us with
an excellent
resource to
continue to
improve Americas
bone health.
Richard Carmona, M.D.
17th U.S. Surgeon General
INSTRUCTOR TRAINING
Earn 17 PMA CECs
Enter the burgeoning market
of bone health, and bu up
your business and your bones!
BONE HEALTH
FUNCTIONAL ANATOMY
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PilatesForBuBones.com
917.334.1252
Recommended by
Dr. Christiane Northrup, M.D.
Use promo code PS0113 and save
$25 on the Instructor Training course!
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130 WEST 42nd ST, STE. 804, nyC 10036
54 WEST 39TH ST., 2nd FLOOr, nyC 10018
1462 FIrST AVE., 2nd FLOOr, nyC 10021
5030 BrOAdWAy, STE. 608, nyC 10034
nEW yOrK CITy, ny
www.pilatesreformingny.com
We are home to internationally recognized
Balanced Body Education within our
Pilates Reforming NY Education Annex.
The Balanced Body curriculum: Mat,
Reformer, Chair, Cadillac, Barrels and
Anatomy in 3D certifcations are taught
onsite by our BB Education team. We also
offer Continuing Education workshops
by internationally acclaimed Pilates
Educators. Enrolled BB students receive
PRNY class discounts. Visit us!
PILATES REFORMING
NEW YORK: HOST SITE
FOR BALANCED BODY
EDUCATION
THE CEnTEr FOr WOMEnS FITnESS
info@thecenterforwomensfitness.com
www.thecenterforwomensfitness.com
The Center has been designing
programs for women since 1994.
Today we are proud to offer you
our years of experience in one
certifcateThe Womens Health
Pilates Specialist Certifcate. We
have incorporated the Pink Ribbon
Program, Fuse Health and Pilates
for Buff Bones, to bring you one
of the best trainings for womens
health in the Pilates world.
THE CENTER FOR
WOMENS FITNESS
5603 ArAPAHOE SUITE 1 & 2
BOULdEr, CO 80303
(800) 925-3674 Or (303) 998-1531
www.peakpilates.com
Peak Pilates
continues to redefne
education with a truly unique approach
to understanding and teaching
systematic and integrated Pilates.
With a strong focus on professional
development, our new comprehensive
education modular format empowers
students with the skills and confdence
needed to become a successful Pilates
professional. Contact us today to get
started on your journey as a Pilates
instructor, or host your own program.
PEAK PILATES
yOUrE InVITEd!
Please join us for the PMAs 13th
Annual Meeting in Ft. Lauderdale,
FL, October 9-12, 2013.
Our conference this year will
be held at the Harbor Beach
Marriott Resort & Spa. Come
join us as we celebrate our
reunion at this exceptional event!
www.pilatesmethodalliance.org/
conference
info@pilatesmethodalliance.org
PMA
www.pilatesanytime.com
Pilates Anytime is an online Pilates
Studio that provides access to over
700 classes. The subscription also
includes workshops from leading
instructors covering a wide range
of topics. For an additional charge
workshops by Madeline Black, Brent
Anderson, and Rebekah Rotstein
are available that offer Continuing
Education Credits from the Pilates
Method Alliance.
For a 30-day free trial use
Coupon Code 8989KCW.
PILATES ANYTIME
www.merrithew.com
For 25 years, we have been committed
to developing effective and responsible
exercise for instructors with the
creation of unique, high-integrity ftness
programs. Our signature STOTT PILATES

education method is unparalleled in
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ever forward. We invite you to join our
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The Professionals Choice in Pilates &
Mindful Movement Education.
MERRITHEW HEALTH &
FITNESS
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Piece de Resistance
A wide range of new equipment and props will
enhance any workout, from beginner to advanced.
by Sharon Goldman
One of the unique things about the method is the
apparatus that Joseph Pilates created to add both
support and challenge to his exercises. With the rise in
Pilates popularity over the past 20 years, new pieces
of equipment, props and accessories have been
introduced and refned. This means there are almost
endless ways to add variety to your Pilates practice,
whether youre a beginner looking for support while
you learn the basic principles, or an advanced student
looking for new variations.
Here, we reveal some of the newest offerings as
well as the latest improvements on old favorites.
P r OT E C T I nG T E AC HE r S , C HAL L E nGI nG
S T UdE nT S : Balanced Body Incline Mat Table
Working on the foor can be tough for both
teacher and studentolder or injured clients,
for instance, may have a hard time getting all the
way down to the ground, while instructors may
want to prevent wear and tear on their backs
while teaching. Balanced Bodys new Incline
Mat Table solves that problem with a padded,
upholstered mat surface thats raised 19 inches
off the foor. The table features the added boost
of a tilt, which allows beginner clients to get an
assist from gravity while also adding a challenge
for advanced students.
P r I C E : $1,195
WHE r E T O B U y: www.pilates.com
P r O S r E V I E W: Balanced Body frst made a
custom Incline Mat Table for me about 20 years
ago, and since then the company has continued
to manufacture them for me. It is absolutely the
one piece of apparatus I could not do without in
a studio. Rather than my having to bend down to
the foor, it helps protect my body against fatigue
and unnecessary wear and tear. I am able to cue
more effectively with the client on the Mat Table,
especially when teaching the elderly and those
restricted in movement; it is so much more user-
friendly having them work on this raised surface.
I commend Balanced Body for making it widely
available. Rael Isacowitz, founder, BASI Pilates
and On Center Conditioning, Costa Mesa, CA
A r E VOL UT I OnAr y r E F Or ME r :
Balanced Body Allegro 2 reformer
Balanced Bodys original Allegro was created to
be appropriate for both home and commercial
use, with a user-friendly and stackable design. The
companys sleek new Allegro 2 Reformer is even
more effortless, thanks to an EasySet Footbar and
SoftTouch Rope System that makes it easier for
practitioners to transition from exercise to exercise
while lying on the carriage (instead of sitting up) to
adjust the footbar or straps.
P r I C E : from $2,895
P r O S r E V I E W: I chose the Allegro 2 with
the Tower of Power because of its versatility
and sleek design. The new adjustable footbar
is amazing. We can teach lat pulls off the back
of the bed and chest press off the front all by
simply moving the footbar! Clients are constantly
complimenting the beautiful design. Kristin
Moses, co-founder, Bodybar Studios, Dallas, TX
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A V E r S AT I L E T OWE r :
Merrithew Health & Fitness Tower Trainer
Like the Cadillac, the Tower uses springs and bars
as attachments to add resistance, but the Tower is
more compact, so it works particularly well for group
classes and home gyms. This brand-new, portable and
foldable Tower Trainer allows clients to perform most
of the movements done on a Cadillac as well as the full
matwork repertoire. It features a sturdy Tower as well as a
cushioned mat surface and accessories, including springs,
straps, handles and bars.
P r I C E : $1,499
WHE r E T O B U y: www.merrithew.com
P r O S r E V I E W: The Tower Trainers are so versatile in
terms of exercise options. Most of my clients struggle with
matwork due to lack of core strength. Using the frames various
apparatus for assistance
allows them to execute
each exercise correctly
and with the right
muscles. I can also [use
it to] teach the Cadillac
curriculum. Nothing
feels better than working
out with springs and a
roll-down bar. The client
feels empowered, giving
them more confdence
that they can achieve
their ftness goals.
Monique Lavoie, Pilates
Certifcation Manitoba,
Winnipeg, Manitoba
dE S I GnE d T O B E dUr AB L E :
OPTP Posture Balls
These sturdy and lightweight balls with a
marble-green design help to release muscle
tension and improve alignment. Made from
heat-sealed EVA foam, the durable non-
porous design allows the Posture Balls to
maintain their shape, even with heavy use,
while preventing moisture and bacteria
from penetrating the surface. Available in
six- and eight-inch sizes.
P r I C E : 6 is $23; 8 is $30
WHE r E T O B U y: www.optp.com
P r O S r E V I E W: Because this product
was recently launched, we were unable to
obtain a review prior to press time.
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HAr d - WE Ar I nG AP PAr AT US :
rocky Mountain Pilates Aspen Chair
Rocky Mountain Pilates newest Chair
has thicker, stronger wood to support its
handles so its better able to withstand
the rigors of everyday use by studios or
high-use clients. With a traditional single
pedal including two springs, it has extra
hooks on the pedal to allow for a three- or
four-spring system option. Handles are
available as an extra option.
P r I C E : $495; with handles, $740
WHE r E T O P Ur C HA S E :
www.rockymountainpilateschairs.com
P r O S r E V I E W: The Aspen Chair
exceeded all my expectations. It has the
best durability, highest quality and can
take high-volume traffc each day without
skipping a beat, functioning fuently for
each exercise. The Aspen Chair is a true
winner for top Pilates performance and
is amazing for all client sizes, ages and
weights. Michelle Dumovich, owner,
MD Complete Fitness Pilates, Trinity, FL
B AC K C Ar E E S S E nT I AL :
OPTP Michael King Soft roller &
dVd Package
The 44-inch Soft Roller is ideal for improving
spinal mobility and resolving other back
problems and releasing everyday tension.
This package includes the roller and a
40-minute DVD led by Pilates Institute UK
founder Michael King that includes both
standing and foor moves.
P r I C E : $46
P r O S r E V I E W: Because this product
was recently launched, we were unable to
obtain a review prior to press time.
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A P r O S S E C r E T P r OP : Gratz Push-Up device
Joe Pilates invented a number of small pieces of
equipment that arent widely known but many
professionals believe they should be. One of them
is the Gratz Push-Up
Device, a simple yet
challenging prop, which
is prized for allowing
a full range of motion
when doing push-ups,
dips and handstands.
P r I C E : $375
WHE r E T O B U y: www.pilates-gratz.com
P r O S r E V I E W: The Gratz Push-Up Devices are a
crucial part of my training program for my clients and
me. It is diffcult for women to develop the correct
musculature of their arms, especially as they age.
The Gratz Push-Up Device encourages a full and
functional range of motion, which creates uniform
and balanced muscle development. I am frequently
asked if I lift weights. My reply is, No, never! I just
do Pilates and thank goodness for my Gratz Push-Up
Device. Kathryn Ross-Nash, American Body Tech,
Allendale, NJ
P H y S I C AL - T HE r AP I S T dE S I GnE d:
OPTP Bod-Chi Body Therapy Ball
In recent years, many teachers and therapists have
expanded their work in self-massage to help clients
care for their spine, joints, connective tissue and
muscles, which all contribute to being able to sustain
healthy posture in standing and sitting.
Designed especially for OPTP by Canadian
physical therapist Cheryl Soleway,
these fve-inch balls offer comfortable
support and steady counter-pressure
while doing targeted self-myofascial
release work. They are easily
adjustable for various client needs and
include an infation tool.
P r I C E : $15
P r O S r E V I E W: Because this product was recently
launched, we were unable to obtain a review prior to
press time.
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A K I nG - S I Z E r OL L E r :
Balanced Body 6 by 40 Foam rollers
If youre tall, have a long torso or just want to really stretch
out, youll appreciate the extra length of these foam rollers
when doing roller-based exercises or self-massage work.
The company says they are slightly frmer than traditional
foam rollers, but still soft enough to be comfortable.
P r I C E : $25
P r O S r E V I E W: Because this product was recently
launched, we were unable to obtain a review prior to
press time.
I nS P I r E d B y A T E AC HE r S F E r VOr :
Balanced Body Arm Chair
Master teacher Julian Littleford has long
been a passionate advocate of the Arm
Chair, one of the lesser-known pieces of
apparatus that Joe designed. Balanced Body
has just reintroduced this portable, versatile
apparatus, which allows students to focus
on the upper body, including developing
scapular stability. Clients who work at a desk
all day will love it, as will seniors who want
to maintain strong bones and professional
athletes who are looking to increase strength
and fexibility.
P r I C E : $1,145
P r O S r E V I E W: I love this piece of
apparatus. It has been an invaluable part of
my teaching for the past 37 years. The depth
of work that one can obtain from this simple
piece is remarkableits a must for every
serious Pilates studio. Julian Littleford,
owner, J.L. Body Conditioning Inc. Pilates,
Del Mar, CA
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F Or P E r F E C T AL I GnME nT: CTL Spine Align Sling System
The Spine Align Sling System was designed to help clients achieve
perfect posture and spinal alignment and was created by Mary
Ascension Saulnier, Pilates instructor and an inventor of the
SmartSpine System, and Katherine Thackston, formerly vice president,
marketing, for SmartSpine Works Co. Its made with 100 percent
organic, hypoallergenic ingredients and is covered in hemp fabric.
P r I C E : $175 (includes a sling and set of herbal inserts with your
choice of scent; additional herbal inserts are $40)
WHE r E T O B U y: The product will be available beginning
March 2013; to preorder, email info@CTLCoreDesign.com.
P r O S r E V I E W: Because this product doesnt launch until
March, we were unable to obtain a review prior to press time. PS
E x PAndI nG yOUr OP T I OnS :
Merrithew Health & Fitness Vinyasa Triangle
Sometimes the simplest accessory can really expand your
movement options: When placed across the Stott Pilates
Reformer (with the shoulder rests removed), the Vinyasa
Triangle becomes a sturdy, comfortable place to rest the
wrists while doing all-fours work or stretches facing the back.
Featuring metal handles covered with padded grips, it can
also be combined with other Stott Pilates pieces, such as the
Jumpboard and Padded Platform Extender.
P r I C E : $250
WHE r E T O B U y: www.merrithew.com
P r O S r E V I E W: The Vinyasa Triangle is a versatile, easy-
to-use piece of equipment that transforms the Reformer
into a new platform for yoga and Pilates practice. The
comfortable surface and three-sided shape allow for
modifed hand, wrist and foot positions, making movement
more accessible for those needing a kinder, gentler
experience for their joints. Advanced practitioners can
deepen their Pilates and yoga practice with more dynamic
poses and movements with the addition of the spring weight
resistance on the Reformer, which challenges balance,
stability and mind/body focus. Debra Hunt, Stott Pilates
Instructor Trainer, The SweatShop Health Club, St. Paul
B E T T E r T HAn B Ar E F OOT:
Bella Toesox With Grip
Anyone who suffers for fashion, wearing
tight shoes and high heels, knows that
scrunched toes and squished feet are no
fun. The ballet-inspired Bella ToeSox with
Grip help keep your toes spreadwhich
increases blood circulation and helps
strengthen small, lesser-used foot muscles.
They also support your body while you work
on the equipment or mat. The nonslip grip
keeps you secure.
P r I C E : $16
WHE r E T O B U y: www.toesox.com
P r O S r E V I E W: As a teacher trainer for
a ballet barre/Pilates workout, I adore the
Bella ToeSox not only for their sleek and
elegant design but for their functionality.
They combine the best of being in bare
feet and wearing a non-slip sock. Its the
only sock that provides a non-slip bottom
without the added bulk of a traditional sock
or dance shoe, allowing me to really feel my
feet as I move through class. They have a
feminine and graceful aesthetic that makes
me feel like Im a true ballerina, which really
helps to motivate me to get just a little
deeper in my plis! Courtney Miller,
STOTT PILATES
trainer and master trainer,

Xtend Barre, Encinitas, CA
3 11
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Sharon Goldman is a freelance health and ftness writer based in New Jersey, as
well as a comprehensively certifed Pilates instructor through Balanced Body.
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Your career. Our full support. Own the most beautiful, effective and safest
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Your equipment is an
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You should be proud of both.
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Copyright 2012 Mad Dogg Athletics, Inc. All rights reserved. Peak Pilates
is a registered trademark of Mad Dogg Athletics, Inc.

The Peak Pilates Comprehensive Certifcation program
trains instructors to lead Pilates sessions based on the
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E Q U I P M E N T E D U C A T I O N I N N O V A T I O N
PeakPilates2013.indd 1 12/7/12 9:32 AM
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1980 EAST rIVEr rOAd
TUCSOn, AZ 85718
888-rFC-8884
www.fletcherpilates.com
FLETCHEr BrAIdEd TOWEL
Developed by Pilates Master Ron
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TO PLACE An OrdEr:
FLETCHER PILATES

BOULdEr, CO 80303
(800) 925-3674 Or (303) 998-1531
www.peakpilates.com
Peak Pilates
, the leading choice of

experienced Pilates professionals
worldwide, is committed to
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ftness professionals. Peak Pilates
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PEAK PILATES
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The innovative AVALON
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ToeSox with Grip feature a
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MERRITHEW HEALTH &
FITNESS
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Were helping you read between
the lines of the latest health and
wellness studies.
by Sue-Ella Mueller
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It seems as if every day we read of a new
research study touting a miracle cure for
what ails us, a new superfood that will help
us shed 20 pounds by tomorrow, or the
latest fitness fad that will give us Gwen
Stefanis abs. In fact, the sheer amount of
new information regarding nutrition and
fitness we saw throughout 2012 left us a
bit, well, dazed and confused. So to make
things easier on you, weve lined up the
years best tips, advice, studies and just
overall good health information. But take
it with a grain of salt (not a pinch, though,
since research has shown too much salt can
lead to); deciphering the latest studies and
determining which ones held meritand
which did notwas a monumental task. So
with full admission of subjectivity, here are
the years top stories. And, hey, if youve
got valuable insight into a worthy health and
wellness study, wed love to hear about it! Fill
us in on our Facebook and Twitter pages, or
drop us an email at editor@pilatesstyle.com.
YOU ARE WHAT YOU EATOR
WHAT YOU DON T EAT
Genetically speaking,
we are all about 99.9
percent the same,
says Ajay Goel,
PhD, director of
epigenetics
and cancer
prevention at
Baylor Research
Institute at
the Baylor
University
Medical Center
in Dallas. So why
then are some of us
more apt to developing
cancer than others?
According to Dr. Goel, it has less to do with
genetics and a great deal more to do with
dietary and environmental factors. India
has 30 times less incidences of colon cancer
than the U.S. And if you take a look at India,
its not the cleanest air, the lack of education
is huge and most are living in poverty. Their
resistance to colon cancer has something to
do with what the people in that country eat as
a part of their daily diets, he says.
While many jump to the conclusion that
the consumption of red meat must play
a predominant risk factor for the higher
incidence of colorectal cancer in the western
world, Dr. Goel says studies have been
conducted for more than 20 years on our
beefy obsession, but there have been no clear
indications that this is why colon cancer is so
prevalent in the States. Instead, he believes it
comes down to the spices of life. The western
diet is bland. So it is becoming increasingly
clear to us that its probably not what we are
eating, but what we arent eating, he says.
South Asian countries consume a lot of spices
and herbs and this is actually what protects
them from so many diseases.
In particular, Dr. Goel says the spice
turmeric and its active principal, curcumin,
are widely used in Indian cooking. Its one
of the most studied spices, with something
like 6,000 scientifically peer-reviewed articles
on the spice, says the epigenetist. But he
also cautions, Its not a magical herb. Its
not going to cure you of colon cancer. But it
could help prevent the cancer from occurring
in the first place. For me and my family, its
worth it to take a turmeric supplement daily.
Consult your physician. I cant promise that
it will help, but as long as it doesnt hurt, its
worth trying.
CUCKOO FOR COCONUT
Move over agave, here comes coconut!
Coconut, in all its formswater, milk, sugar,
nectar, oilis quickly becoming the favorite
go-to product for making life a little sweeter
without refned sugar cane. Theres been a
great deal of backlash against agave because
its highly processed and rich in fructose,
says Amanda Skrip, health coach and wellness
chef. Coconut milk is rich in medium chain
fatty acids, which are burned off as energy
rather than being stored as fat. In addition,
coconut milk contains vitamins B and C as well
as phosphorus and calcium. Plus, there are
other purported health benefts associated
with drinking coconut milk, including weight
loss and healthier skin and hair, as well as
vamping up your immune system and lowering
your levels of heart disease.
Move over agave, here comes
coconut! Coconut, in all its
formswater, milk, sugar,
nectar, oilis quickly becoming
the favorite go-to product for
making life a little sweeter
without refned sugar cane.
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THINGS ARE SPROUTING UP!
While health-nuts have been growing and eating
grain sprouts for years, it hasnt been popular
among the mainstreamuntil now, says Skrip.
Sprouted grains are easier to digest than whole
wheat, she says. They are richer in enzymes
and antioxidants and they are lower on the
glycemic index than processed whole grains.
Skrip predicts that sprouts will eventually rank
up there with gluten-free products. Theyre a
good halfway point between gluten-free and
processed. And people [tend to] like the taste
more than a lot of the gluten-free products, she
says. Expect to see the little sprouts popping up
in health-food stores near you.
SHOELESS JOE JACKSON
One of the biggest trends
this year in running will
be minimalist or barefoot
running, according to
Jason Karp, PhD, a
renowned running
expert, the 2011
IDEA Personal
Trainer of the
Year, and author
of Running for
Women (Human
Kinetics, 2012) and
Running a Marathon
for Dummies (For
Dummies, 2012).
While running barefoot
is not a new ideain
fact, a number of Olympic marathoners have
competed barefootthis past year it has
become so popular that it even has its own
acronym, BFR. Its still a pretty controversial
practice, Dr. Karp says. The idea is that it is
a more natural way to run, a way to run as our
ancestors ran allowing your midfoot to strike
frst. Dr. Karp cautions, however, that not
enough research has been done yet for people
to be throwing away their shoes. Bottom line:
Dont kick away your kicks, but why not give a
short barefooted jog a run for its money?
THAT S INTENSE
High-intensity training remains a top choice for
many looking to lose weight and get ft. Add
in interval training and youve got a HIIT on
your handsHigh-Intensity Interval Training,
that is! Flirty Girl Fitness LIVE, a ftness studio
located in Toronto and offering classes to
all via internet, is just one studio picking up
on the HIIT trend. The workout is highly
effective and gets you in shape quickly by
burning up to fve times more calories after
your exercise is over! These workouts burn a
high level of calories and fat, by combining
short durations of high-intensity exercises with
a bout of rest following them and continuing
the cycle for the duration of the workout, say
owners and sisters Kerry and Krista Knee. The
varied exercises and intervals are extremely
challenging during the workout, but the results
are even more rewarding.
Another intense trend: Gyms all over the
country are bringing in TRX equipment, which
allows people to use their own body weight
to develop strength and deliver a self-inficted
intensity that matches their energy level. (Check
out Hang Time on page 86 to learn how TRX
can enhance your Pilates practice!) Whatever
type of workout you choose, Dr. Karp encourages
increasing the intensity to burn more calories.
Nowadays, machines have displays to tell you
how much energy youre expending during your
workout, says Dr. Karp. But remember, If youre
on the elliptical and you can read a magazine,
youre probably not working hard enough.
Your workout should be a
bit uncomfortable and should
challenge you...But a lot of people
dont know their heart rate because
theyre too busy reading or talking.
Pay attention to your body.
Since 2000, the U.S.
alone has seen a 47
percent increase in
marathon fnishers and
a whopping 234 percent
increase in half-marathon
fnishers, according to
Running USA.
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Your workout should be a
bit uncomfortable and
should challenge you.
You should reach
75 percent of your
maximum heart
rate. But a lot of
people dont know
their heart rate
because theyre
too busy reading
or talking. Pay
attention to your
body. Now thats
intense advice!
TAKE YOUR TIME
The number of runners fnishing marathons is
on the rise. Since 2000, the U.S. alone has seen
a 47 percent increase in marathon fnishers
and a whopping 234 percent increase in half-
marathon fnishers, according to Running USA.
Thats a lot of miles! However, Dr. Karp believes
that many are going from couch to fnish line
much too soon without adequate training
time. We all want instant gratifcation, but
its leading to a larger number of injuries, he
says. The average person who runs only three
times a week, needs to train at least a year in
order to compete safely in a marathon. If youre
running six times a week, you probably need
to train about fve to six months. Dr. Karp
says its important to adapt to the workload.
Youll have fewer injuries and youll go to the
starting line fully prepared. It makes for a more
enjoyable experience.
SUPPLEMENTAL INFORMATION
About half of us are taking some type of
supplement on a daily basis, but what you
may not know is that you could actually be
causing more harm than good by popping that
horse pill each morning. Were a country
that loves to take supplements. Suddenly,
the American Medical Association and the New
England Medical Journal are questioning
our addiction, saying this may not be the
safest way to go, says Gayl Canfeld, PhD,
RD, director of nutrition at Pritikin Longevity
Center. Weve learned that the best way to
get these important vitamins and minerals is
directly from our food.
Dr. Canfeld cites calcium as an example.
Calcium can be harmful, especially in men, if
the body ingests too much. Calcium is not
readily excreted from the body as a mineral.
So if youve taken an excess of it, the body
doesnt know what to do with it. As a result,
the extra calcium gets stuck where it is not
supposed to get stuck, she says. Calcium
deposits may occur in the joints or show
up as kidney stones. You may not see the
ramifcations until four years or more down the
road, but they can be painful.
Of course, there are always exceptions.
One vitamin that people would beneft from
taking is vitamin D. About 60 to 80 percent of
the population is vitamin D defcient, says Dr.
Canfeld. The issue, she says, is that most people
fnd it diffcult to get adequate sunlight; those
who do live in sunnier climates are lathering on
the sunscreen, which does not allow the sun
to penetrate and activate the vitamin D. The
nutritionist encourages, Get the vitamin D test
done; its one of the few reliable tests.
In short, seek foods that are higher in
nutritional value, and for the most part, keep
the lid on the supplement bottle. Food is the
perfect package. It has the vitamins and minerals
we need, but it also has the
water, fber, phytonutrients
and other things that help
work the food through the
body. It all works together
for absorption of nutrients
for our bodies, she insists.
Supplements dont have
that. The body has to fgure
out how to handle the higher
doses and thats where the
imbalances occur and, in some
instances, vitamin toxicity can
occur. Its extremely diffcult to
get vitamin toxicity from foods, but
very common to get it from vitamins.
EAT THE RAINBOW
Want an easy way to decide which foods to
eat for optimal nutritional value? Make your
meals colorful and youre taking a step in
the right direction. The color pigments in
veggies are more than just pretty, says Dr.
Canfeld. I encourage my patients to eat
something of every color of the rainbow.
One vitamin that people would
beneft from taking is vitamin
D. About 60 to 80 percent of
the population is vitamin D
defcient, says Dr. Canfeld.
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For example, veggies that are
red contain more lycopene,
ellagic acid, quercetin and
hesperidin, which may aid
in supporting joint tissues.
Green veggies, on the
other hand, offer more
chlorophyll, fber, calcium,
vitamin C and beta-
caroten, which can help
with digestion and boost
the immune system. Yellow
and orange produce contains lutein, found to
help protect the eyes and decrease the risk of
prostate cancer.
A good recommendation is to try to buy
the most vibrant vegetables availablethe
reddest tomatoes, the greenest peppers, Dr.
Canfeld says. The more colorful your plate is,
the more healthful it is. So dont just taste the
rainbow, eat it!
CHOCOLATE: THE GOLDEN TICKET
Even before Willy Wonka gave away his
chocolate factory, scientists were beginning to
discover that dark chocolate was the golden
ticket to health and happiness. Here are two
things weve learned recently about the cocoa
bean that have us on a chocolate high.
Dark chocolate has been found to help
fght sweet, salty and fatty food cravings,
according to researchers at the Faculty of Life
Sciences at the University of Copenhagen.
The decadent dessert helped research
participants slow down their digestion, thanks
to the stearic acid it contains, and made them
feel full longer.
Consuming a dark chocolate bar once a week
can diminish infammation, says a new Catholic
University, Campobasso study. This decrease in
infammation was found to increase blood fow,
thereby helping to reduce heart disease.
REMEMBER WHEN
This past year marks yet another fnding on the
benefts of omega-3 fatty acids. The Oregon
Brain Aging Study, focusing on men and
women, all age 87 and in relatively good health,
found that those with higher blood levels of
omega-3 fatty acids (in vitamins B, C, D and
E) had better recall and cognitive function.
Furthermore, the brain volume of those with the
highest levels of omega-3 fatty acids was found
to be larger compared to those with lower
levels. Yet another reason to drop that line in the
water and reel in dinner! PS
YOUR MOMMA
WAS RIGHT
There are a number of things we all learned
at an early age straight from the mouths
of our mothers that science continues to
question, only to fnd out that Momma was
right. Here, a few noteworthy confrmations
from the past year.
E AT yOUr F r UI T S And
V E GE TAB L E S . A study done by
scientists in Cambridge, U.K., found that
the more vegetables and the greater
variety of fruits and vegetables we
consume can potentially lower our risk for
developing type II diabetes.
GE T OF F T HE COUC H And GE T
S OME E xE r C I S E . Those that exercised
during midlife were less likely to suffer from
chronic diseases later in life, say researchers
at the University of Texas Southwestern. The
study looked at some 18,000 individuals
who were 65 years or older for several
years, and found that those with the highest
ftness level (45 percent of men and 43
of women) were less likely to suffer from
diseases, including heart disease, stroke,
diabetes, kidney disease, Alzheimers and
certain cancers. And of those that did
develop a chronic disease, those in the
higher ftness level groups were able to
delay the onset and minimize the duration
of the disease.
B E C HOOS y WHE n I T COME S
T O S UnS C r E E n. (Okay, my momma
actually said be choosy when it came
to men and reapply when it came to
sunscreen, but this is still good stuff.)
The latest study on sunscreen has many
running for shade. While most sunscreen
products on the market have FDA approval,
a study conducted by the Environmental
Working Group says there are many that
are potentially hazardous to our health.
About 56 percent of sunscreens contain a
chemical called oxybenzone, which absorbs
ultraviolet rays. However, there is a chance
that this chemical might be absorbed into
the skin, possibly leading to hormone
disruption and skin cancer. The American
Academy of Dermatology disagrees. But
just to be on the safe side, you might
consider sunblocks without the ingredient
in question.
Sue-Ella Mueller has been studying a writers life for 20 years. She is currently the copy editor for Pilates Style magazine.
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SOFTWARE FOR YOUR PILATES STUDIO | 888.212.0024
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1-800-910-0001
www.merrithew.com
is built on the philosophy that
effective and responsible exercise
is the foundation to a better
lifestyle. We offer a diverse
range of fitness programs for all
fitness professionals including
our premier Pilates brand STOTT
PILATES
, and two new brands;

ZENGA Mindful Movement and
CORE Athletic Conditioning &
Performance Training.
MERRITHEW HEALTH &
FITNESS
888-rFC-8884
The international Pilates revolution
owes much of it momentum to
Ron Fletcher. Fletchers organic
movement-based approach to the
original Pilates method has inspired
an entire generation of Pilates
teachers and practitioners.
What we offer:
Defnitive Fletcher Pilates

curriculum
Comprehensive Pilates Teacher
Training
Exclusive continuing education
and licensing opportunities
FLETCHER PILATES
P I L A T E S
www.Basipilates.com
The increasing use of Pilates for
rehabilitation and other specialized
purposes challenges teachers and
instructors to acquire new skills in order
to remain relevant in the industry.
The BASI Pilates Advanced Education
program equips Pilates professionals
with the knowledge they require to deal
with diverse client types, specialized
requirements and injuries & pathologies.
Courses encompass Pilates for focused
purposes (e.g. enhancing athletic
performance) select populations (e.g. pre-
post natal, mature client, youth), specific
parts of the body, advanced repertoire
(e.g. Mentor and Master programs) and
teaching practices and methodologies.
BASI PILATES
www.pilates.com
1-800-PILATES (800-745-2837)
info@pilates.com
All of us in this community
are here to change lives
through movement. Whether
its equipment, education,
information or business
services, Balanced Body is here
to make sure you get exactly
what you need.
Come see whats new, at
www.pilates.com.
BALANCED BODY
BOdyWISE STUdIOS
2706 OLd MOULTrIE rOAd
ST. AUGUSTInE, FL 34655
904-794-6760
BodyWise Wellness Center offers
physical therapy, massage therapy,
mental health counseling, meditation
groups and Pilates for ftness and
well being. Susan Huffman, owner,
has been integrating Pilates into
her physical therapy practice since
1992. Her unique style of blending
manual therapy with Pilates based
therapeutic exercises, have enabled
patients of all ages and abilities to
maximize their full potential.
BODYWISE STUDIOS
PO BOx 47009
MInnEAPOLIS, Mn 55447
800-367-7393
CUSTOMErSErVICE@OPTP.COM
www.optp.com
As the premiere provider of quality
Pilates, physical therapy and
rehabilitation products, OPTP
has built a world-wide reputation
for its exceptional products and
outstanding educational resources.
From foam rollers, resistance bands
and core training tools to Swiss
exercise balls and balance products,
OPTP has been the preferred
resource for professionals and
consumers alike.
OPTP
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BOULdEr, CO 80303
(800) 925-3674 Or (303) 998-1531
www.peakpilates.com
Peak Pilates
, the leading choice of

experienced Pilates professionals
worldwide, is committed to
advancing the quality of Pilates
education available to health and
ftness professionals. Peak Pilates
training programs preserve the
integrity of the Pilates method while
making it accessible, affordable,
progressive and user-friendly.
PEAK PILATES
TOLL FrEE 1-877-486-3769

www.toesox.com
Spreading your toes is the best
thing you can do for your feet.
Why? Spreading your toes helps
strengthen the feet, increase blood
circulation and align mistreated
toes. Thats why we design our
socks and sandals with fve toes like
your feet, to help you spread em.
Studio rates available.
TOESOx
PILATES dAy! MAy 4, 2013
Pilates Day is an annual, international,
community event celebrated on
the frst Saturday of May every year.
Its mission is to foster the publics
appreciation and awareness of the
Pilates Method.
The PMA produces a fantastic
FREE Pilates Day Kit to assist PMA
members in producing high quality,
cost effective events.
Contact Maly de Jesus:
pilatesday@pilatesmethodalliance.org
www.pilatesmethodalliance.org/
pilatesday
PMA
www.pilatesanytime.com
Pilates Anytime is an online Pilates
Studio that provides access to over
700 classes for an affordable price
of only $18/month.
If you are ever unable to attend
classes due to the lack of easy
access, schedule conficts, travel or
cost then try Pilates Anytime.
For a 30-day free trial sign up
using Coupon Code 2598PxP.
PILATES ANYTIME
913-345-8787
www.kcpilates.com
dont you know someone who
needs a massage? Kansas Citys
premier Pilates studio also offers
a full range of Massage Therapy
services. Our therapists are
Nationally Certifed LMTs, and are
skilled in Swedish, Deep-Tissue,
Neuromuscular, Refexology, Prenatal
and Reiki Massage. Call to learn how
regular Massage Therapy can help
you be your Personal Best!
PERSONAL BEST
PILATES STUDIO
UNITED STATES PILATES
ASSOCIATION, LLC
UnITEd STATES PILATES ASSOCIATIOn LLC
1-855-311-2441
www.Unitedstatespilatesassociation.com
Complete Apparatus Certifcation*
and Continuing Education.
Signature Interactive Archival
Seminars.
A customized Bridge Program for
certifcation for instructors with prior
certifcations.
* Certifcation through the New York Pilates
Studio
Teacher Certifcation Program.

The U.S.P.A.
has been designated

by the Pilates Method Alliance as a
Continuing Education Provider.
PHOTO COURTESY OF THE UNITED STATES PILATES ASSOCIATION,
LLC, EXCLUSIVE LICENSEE OF THE JOSEPH PILATES ARCHIVES 1926-
2011, CANNOT BE COPIED/REPRODUCED
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THE ART OF CONTROL
Purchase, NY | www.artofcontrol.com
Located at SUNY Purchase College, this full-
training facility offers the Authentic Pilates
Method of Body Conditioning Teacher
Certification for all levels as well as their
Pilates Mat Teacher Certification Program
given through the colleges continuing-
education programs. Plans are underway to
host a Pilates conference in June. Soon
to be released is owner Simona Ciprianis
The Art and Science of Contrology: Pilates
DVD Series.
BALANCED BODY
Sacramento, CA | www.pilates.com
This year Balanced Body comes out with even
more exceptional resources for pros and home
enthusiasts alike. New online business tools,
Space Planner and ROI (Return On Investment)
Calculator are there to help budding entrepreneurs
set up their businesses. Locate instructor-training
opportunities with just one click with Education
Finder. Free podcasts are frequently posted and
samples of DVDs and manuals are available for
viewing before purchase. Keep up with the latest
info in Pilates COREterly and Facebook, or attend
any of six upcoming Pilates on Tour
conferences.
BASI PILATES
Costa Mesa, CA | www.basipilates.com
BASI kicks of its 25th birthday this year with a summit of
all BASI franchisees, hosts and faculty as well as a Learn
From the Leaders symposium in June. Look forward to
more live mat classes, more online workshops and a
new video gallery with clips of founder Rael Isacowitzs
2012 educational tour of Europe. Upcoming is the
release of seven workbooks as ebooks, plus theres
continuing growth of Pilates Interactive, the industrys
only online videopedia with hundreds of exercises and
workouts. The company continues its presence on
Twitter, Facebook and YouTube.
BOOTY BARRE INC.
South Pasadena, CA | www.thebootybarre.com
More worldwide exposure is in the works for
the Booty Barre workout, which makes its debut
appearance at FIBO, the international ftness trade
show that takes place this April in Germany. Primary
instructor training is soon to be offered in Spain,
Dubai and Brazil. With almost 300 instructors
internationally, the company expands its continuing
Reach Out and Touch
Spreading the word about all-things-Pilates has
never been easier with social networking, online
classes and video websites. Heres a preview of
how studios and companies will be giving you
the 411 in the upcoming year.
by Heidi Dvorak
SPrEAd THE WOrd: THE AVERAGE FACEBOOK USER HAS
MORE THAN 130 FRIENDS.
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education with
Booty Barre Level
One, which focuses on
special populations and
small Pilates toys. The Pro
Series choreography DVDs, music and manuals
continue with six new additions planned for studios
with barre programs.
BOSTON BODY
Boston, MA | www.bostonbody.com
A collaboration with Balanced Body results in a new
workout called Balanced Body Barre, based on Pilates
principles. Creator Zayna Gold serves as program
director to train faculty across the country. Her new book
Pilates, Barre & Beyond: Training Secrets for Success
is scheduled for a spring release. A new blog, Fitness
Secrets, provides Pilates applications and videos. Two
Pilates and barre retreats are slated for February 1317
and May 2327 in Playa Del Carmen, Mexico.
THE CENTER FOR WOMENS FITNESS
South Orange, NJ | www.thecenterforwomensftness.com
New on the docket is the Womens Health Pilates
Specialist Certifcate, which consists of modules
pertaining to issues such as pre- and postnatal
concerns, menopause, osteoporosis and breast cancer
rehab. All programs are under the tutelage of founder
Carolyne Anthony, along with adjunct faculty members
Rebekah Rotstein, Doreen Puglisi and Mariska Breland.
ECA WORLD FITNESS ALLIANCE
Long Beach, NY | www.ecaworldftness.com
This international association for ftness professionals
puts the spotlight on Pilates at the ECA/OBOW Show
held at the Marriott Marquis Hotel in New York City on
February 810. Look forward to experiencing a wide
range of Pilates programs with in-depth workshops
and CECs by STOTT PILATES
, Peak Pilates, PHI Pilates

and others. Access information and network through
the website, ECA News and online e-news.
FLETCHER PILATES INTERNATIONAL
Tucson, AZ | www.fetcherpilates.com
In May, the second International Fletcher Pilates
Conference meets in Tucson. With a theme of Shared
Traditions, the conference will host second-generation
PELVIC PLEASEr
IN CONTROL
i ns t r Uct or :
Karen Armstrong
is a Balanced
Bodycertifed
instructor in Los
Angeles.
l e ve l : all
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Keep incontinence at bay and
improve the Big O with two
routines designed to activate
those oft-neglected pelvic foor
muscles. With the aid of anatomic
diagrams superimposed over the
human body, anyone in need of
pelvic toning and tightening will be
able to fgure out which muscles to
activate and how to access them.
30 minutes, $19.95
Artonix Studios
www.collagevideo.com
ExPrESS
10 MINUTE SOLUTION
TIGHTEN & TONE PILATES
i ns t r Uct or : PMA
Gold-certifed
Pilates instructor
Lara Hudson is
based in Chicago
and has 15 years of
teaching experience
under her belt.
l e ve l : all
e qUi p me nt: mat, resistance band
(included)
Five 10-minute mix-and-match
segments allow for optimal
personalization in this power-
packed workout. The resistance
band adds intensity to fun-to-
execute ballet-toning techniques.
57 minutes, $16.98
Dragonfy Productions, Inc.
www.amazon.com
For the sixth
consecutive year,
we honor our picks
for the years best
workout videos.
SPrEAd THE WOrd:
OVER 50% OF PEOPLE
ON FACEBOOK
LIKE A BRAND FOR
SPECIAL OFFERS AND
DISCOUNTS.
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teachers from all Pilates lineages. Also come
spring, all Movement Library DVDs will be available
for online viewing or DVD purchase. The website
continues to be refined and provides online
international registration. The companys newest
DVD Fletcher Pilates Ped-i-pul (Fletcher Pilates Inc.)
is the first ever to feature a workout program on
this apparatus.
KINECTED
New York, NY | www.kinectedcenter.com
Kinected and the FAMI Workshop team boast a
new, free iPad app called Anatomy for Movement
& Injuries: Shoulder Joint. Aimed at movement
professionals and ftness enthusiasts, it focuses on
the shoulders anatomy, injuries and movements
with Pilates, yoga and weight training. Plans are
underway for a series on the entire body.
MERRITHEW HEALTH & FITNESS
Toronto, ON, Canada | www.merrithew.com

Two new forms of mindful exerciseZENGA
Mindful Movement and CORE Athletic
Conditioning & Performance Training join
Merrithews brand Stott Pilates. The companys
presence on Facebook, Twitter, LinkedIn and
YouTube continues, with the addition of Pinterest
this year. Expect to see new products, more
educational symposiums hosted around the world,
additional Specialty Track education, and new online
learning and video distribution opportunities.
PEAK PILATES
Venice, CA | www.peakpilates.com
Connect online through the monthly e-newsletter
for product info, announcements, education
features and tips for Pilates pros. Daily updates are
available on the new-and-improved Peak Pilates
Community page. Facebook, Twitter, Instagram and
Pinterest give the 411 on contests, special offers,
training opportunities and lifestyle articles.
PERSONAL BEST PILATES STUDIO
Overland Park, KS | www.pilatesinstructoracademy.com

Exercise sciencebased Pilates teacher-training
certificates and CEU courses are now available in
webinar format. And heres a perk: If a student
takes the PMA Exam Prep Webinar and doesnt
pass the PMA-CPT Exam, the webinar may be
retaken for free within three months of purchase.
Plans are underway to include the entire curriculum
catalog online.
PHI PILATES
Pittsburgh, PA | www.phipilates.com

Directed by Christine Romani-Ruby, PT, PHI
Pilates celebrates its 13th year as a teacher-
training program. PHI University offers 11 online
courses for Pilates instructors and rehabilitation
professionals, with CEUs for PMA, BOC and PA
and NY physical therapists (options in Spanish
and Japanese). The next release is Pilates as
Treatment for Low Back Pain in Clients With Sway
Back Posture. PHI is adding online courses about
common ailments that will include workouts
directed to specific problems. Also offered is a
fellowship program at the studio and PT clinic.
PHYSICAL MIND INSTITUTE
New York City, NY | www.themethodpilates.com
PMI debuts Head Floater, a new product based on
Joseph Pilates original head harness. In development
is a new barre-less workout featuring the new version
of the Tye4, a resistance system. Additionally, the
new version of the 80Bites app (www.80Bites.com) for
Android devices debuts this year to continue helping
people apply the Pilates less is more mantra to meals.
New features include enhanced reporting, interactive
graphics and animated mascot Sam Stomach.
SPrEAd THE WOrd: WHILE SOCIAL MEDIA HELPS DRIVE
TRAFFIC BACK TO BRAND WEBSITES, SEARCHES ARE STILL
THE PRIMARY WAY PEOPLE FIND SITES. SEARCH ENGINE
OPTIMIZATION (SEO) INCLUDES KEYWORDS TO HELP
PEOPLE FIND YOUR PAGE. HIRE A PROFESSIONAL FIRM TO
MAKE YOUR BRAND NUMBER ONE ON THE RESULTS LIST!
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MIndFUL
ZENGA FLOW
i ns t r Uct or :
PJ OClair is a
master instructor
trainer for Merrithew
Health and Fitness.
l e ve l : all
e qUi p me nt: mat
and cushion
(optional)
In a graceful leap, the principles
of the Stott Pilates method
combine with elements of
dance and yoga for a foor-
based moving meditation that
strengthens, lengthens and
quiets the mind. Ahhh
46 minutes, $14.95
Merrithew Health and Fitness
www.merrithew.com
BETTEr FrOM BEHInd
MARI WINSORS LOWER
BODY PILATES
i ns t r Uct or :
Master Pilates
instructor
Mari Winsor,
who trained
with Romana
Kryzanowska, is
the owner of two
Winsor Pilates
studios in Los Angeles.
l e ve l : all
e qUi p me nt: mat

Winsor shares her celeb-shaping
secrets to help whittle the waist,
hips, thighs and glutes with three
uplifting 20-minute foor-work
routines. If your bod is heading for
a downward spiral (literally), this
will help lengthen and strengthen
everything that slumps.
60 minutes, $14.98
Gaiam
www.gaiam.com
APPArATUS dEBUT
FLETCHER PILATES
PED-I-PUL
i ns t r Uct or :
Only an off-
camera voiceover
is heard, but
Fletcher Pilates
director Kyria
Sabin is the
instructor.
l e ve l : Knowledge
of Ped-i-Pul basics is essential
e qUi p me nt: Ped-i-Pul
Never before has a DVD workout
been produced on the Ped-i-Pul,
an apparatus originally designed
by Joseph Pilates and refned by
the late Ron Fletcher. One look at
how to operate this versatile and
fun piece and youre hooked.
30 minutes, $25
Fletcher Pilates Inc.
www.fetcherpilates.com
PrEnATAL
SLIM & TONED PRENATAL
BARRE WORKOUT
i ns t r Uct or :
Classically trained
in the Lotte
Berk Method,
Suzanne Bowen
is the creator of
BarreAmped and is
based in Nashville.
l e ve l : all
e qUi p me nt: chair, light hand
weights, mat
Naysayers who think pregnancy
and exercise dont mesh will be
inspired as Bowen and her very
pregnant student deftly whiz
through lower- and upper-body
moves, cardio sculpt and stretch.
Nutrition and bounce-back tips
take expectant moms through
delivery and beyond.
70 minutes, $16.99
Bowen Productions LLC
www.suzannebowenftness.com
BEGInnEr
GATEWAY PILATES BY
POLESTAR: LEVEL 1 MAT,
CLASS 1
i ns t r Uct or :
Polestar senior
educator Shelly
Power is based in
Coral Gables, FL.
l e ve l : beginner
e qUi p me nt: mat
This is the essential
primer for all the mat basics. Why?
Because a course designed by
Polestar founder Brent Anderson
and revered instructor Shelly Power
is guaranteed to help novices
perform moves accurately, avoid
injury and develop a lifelong passion
for the practice. This is the frst class
in a series of four.
20 minutes, $19.95
Accord Productions
dAnCE
TRACEY MALLETT'S FUSE
DANCE CARDIO LEAN
i ns t r Uct or :
Master BASI Pilates
certifed instructor
Tracey Mallett is the
co-owner of ATP
Specifc Training and
Physical Therapy in
Pasadena, CA.
l e ve l : all
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Mallett knows how to infuse
femininity, sexiness and sass in
her workouts without apology.
And why should she? Once
you get into her groove, youll
burn bundles of calories, tone
from tip to toes, and develop
attitude with her creative
combo of ballet, jazz and, of
course, Pilates.
57 minutes, $19.99
ATP Fitness Productions
www.collagevideo.com
THE 2012 pilates style dVd AWArdS
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PILATES ANYTIME
Carpinteria, CA | www.pilatesanytime.com
This online company presently offers more than 700 online
classes and 30 workshops taught by 60+ world-class
instructors from classical and contemporary schools. Both mat
and equipment classes are available for viewing on computers,
tablets, phones and TVs, with new content and instructors
added regularly. Viewers can access content from the world
over and participate in the online forum.
PILATES SPORTS CENTER, INC.
Encino, CA | www.pilatessportscenter.com
In 22 locations worldwide, the Pilates Teacher Training
Program expands via the Master Trainer Intensive Program.
The Burn at the Barre Teacher Training Program is now
available as an in-person program or home study format via
DVD. A new website launches with video, job listings and
member access. PSC hosts EXPO L.A. on May 1719 with
workshops and workouts. Preview the library of workshops
on the website for digital download or DVD purchase.
Newsletters, Twitter and Facebook keep followers informed.
PILATES Y MAS
San Juan, Puerto Rico | www.pilatesymas.com
Founder Lolita San Miguel is starting a teacher-training
program called Lolita's Legacy with instruction imparted
only by teachers she has personally trained and who have
graduated from her two-year program. The Pilates Master
Mentor Program continues with three new groups.
POLESTAR PILATES EDUCATION
Coral Gables, FL | www.polestarpilates.com
As of January 2013, Sherri Betz becomes VP of Polestar Pilates
Education. The Polestar Life Conference on July 31August
3 in San Diego spotlights Polestar International presenters
along with Chopra Center presenters. Polestar educators
also present at the American Physical Therapy Association
Combined Section Meeting. Polestar will promote president
BEST WOrTHy CAUSE
POWER 4 PINK WORKOUT
i ns t r Uct or : Stott
Pilatescertifed Patricia
Friberg, based in
Westlake, CA, is a Pink
Ribbon breast cancer
exercise specialist.
l e ve l : all
e qUi p me nt: resistance
band, soft ball
Breast cancer survivors and those with
post-surgical limitations will beneft
from these expertly conceived Pilates
moves and rehabilitative exercises.
All proceeds go to the Breast Cancer
Research Foundation.
80 minutes, $19.95
208 Entertainment Inc.
www.patriciafriberg.com
SPOrTS COMPLEMEnT
ESSENTIAL WARM UP &
CONDITIONING FOR GOLFERS
i ns t r Uct or : John
Garey, owner of
John Garey Fitness &
Pilates in Long Beach,
CA, is a Master Instructor
for Merrithew Health &
Fitness specializing in
Stott Pilates.
l e ve l : all
e qUi p me nt: golf club, alignment tool,
strength tubing, resistance band,
cushion
Golf requires a delicate balance of
mental focus, strength, agility and skill.
Garey takes you through 26 exercises
that are designed for the needs of
players who want to fne-tune their
game, avoid injury and feel good.
38 minutes, $14.95
www.merrithew.com
THE 2012
pilates
style dVd
AWArdS
SPrEAd THE
WOrd: BETWEEN
THE APPLE APP
STORE AND THE
GOOGLE PLAY
STORE, THERE ARE
THOUSANDS OF
APPS FOR PILATES!
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Knowledge
A schools education can be judged
by its library. See what resources
BASI Pilates
has to offer.
Videos: Hundreds of Pilates
videos in Pilates Interactive and
the Video Gallery.
Books: Defnitive volumes by
BASI founder Rael Isacowitz
and Faculty teacher Karen
Clippinger.
Workbooks: Illustrated
movement analysis workbooks
covering all aspects of the
method.
Research: Hundreds of in-
depth research papers by BASI
comprehensive course students.
Webinars: In-depth
online workshops by
Rael Isacowitz.
Study Guides: Extensive
manuals for BASI teacher
training and certifcate
courses.
DVDs: The classic Rael
Pilates System 7, 17 and
27 and more.
The BASI
Learning Library is the knowledge

foundation that every Pilates practitioner needs. It
encompasses all media (print, electronic, online and
mobile) and all facets of the work.
Contact us today! (866) 992-2742 info@basipilates.com basipilates.com
from the Source
Springs
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www.pilatesinteractive.com
There are many Pilates workouts
available on the web, but where do you
go when you want to learn an exercise;
to understand its objectives, muscle
focus and correct application from
beginning to end? The answer is Pilates
Interactive, the videopedia that
unlocks the mysteries of hundreds of
exercises - in full detail and high-quality
video. Now featuring the repertoires
of BASI Pilates
and Polestar Pilates
,
Pilates Interactive is an indispensible
resource for Pilates professionals,
students and enthusiasts.
BASI PILATES
Pilates Master Ron Fletcher discusses

his long and storied relationship
with Joseph and Clara Pilates and
his evolution of their work together -
with Clara's blessing.
Ron reads and shares the historic
letters from Clara Pilates, penned
to him in the years following her
husband's death as she recognized
and endorsed his role in the ongoing
evolution of the Pilates method.
TO PLACE An OrdEr
FLETCHER PILATES
RON "SEZ"
CHECK OUT ZAynA GOLdS nEW
SCULPT ExPrESS dVd
30 sessions to a Brand New Body has
never been more fun!
Zaynas combination of traditional
Barre techniques and cutting edge
Pilates moves are the perfect blend
of grace and power.
FOr MOrE InFO VISIT
www.BostonBody.com
Or EMAIL US AT
info@BostonBody.com
BOSTON BODY BARRE DVD
www.pilates.com
1-800-PILATES (800-745-2837)
info@pilates.com
Spend small. Learn large.
Balanced Body offers exceptional
learning opportunities for Pilates
professionals and enthusiasts.
Podcasts: hundreds to view, always free.
DVDs and manuals: view samples before
you buy.
Pilates COREterly: our renowned
quarterly eNewsletter for teachers.
Come see whats new, at
www.pilates.com.
BALANCED BODY
P I L A T E S
Announcing
the
Fletcher Pilates
Ped-i-Pul DVD
Now available
at
fetcherpilates.com
This DVD provides
a full range of
Ped-i-Pul movements,
from simple
stabilization and
range of motion
exercises, to several
of Ron Fletchers
signature patterns.
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BOULdEr, CO 80303
www.peakpilates.com
800-925-3674 Or 303-998-1531
The Peak Pilates
comprehensive
education DVDs are designed for both
new and experienced instructors. The
DVDs supplement Peak Pilates education
courses and provide a wealth of
information, including exercise templates,
cueing instructions, equipment setup,
modifcations, advancements and much
more. Peak Pilates offers a variety of 30- and
50-minute fow-style DVDs featuring mat,
chair and reformer workouts for students.
PEAK PILATES

1-800-910-0001 x 250
www.merrithew.com
With over 150 titles in our award-winning
ftness DVD library weve got everything
you need to expand your programming
options and take your mind body
experience to new heights. Check out
our new release of 50 DVDs, including
all-new STOTT PILATES
programming-
as well as our new ftness brands
ZENGA and CORE. Our DVDs
cover everything from rehab and athletic
conditioning to active aging and Pre and
Post Natal programming. Youll surely
fnd something for you!
MERRITHEW HEALTH &
FITNESS
www.mindBodyonline.com/
nicholeandlora
888-212-0024
4051 BrOAd STrEET, SUITE 220
SAn LUIS OBISPO, CA 93401
sales@mindBodyonline.com
MINDBODY makes a healthy
lifestyle easy and fun to maintain
through business management
software, mobile apps and social
media players. Whether youre a
Pilates instructor in need of simple
yet powerful management tools, or
a wellness fan looking for a class
on-the-go, MINDBODY lights the
way. Schedule a no obligation
demo today.
MINDBODY ONLINE
Brent Andersons new course, Structural Manual
Intervention. A new series of courses called Gateway
Pilates is aimed at professionals who want to add mat
and equipment exercises into their practice.
POWER PILATES
New York, NY | www.powerpilatespro.com
Power Pilates joins the Leaders in Fitness network
with new online continuing-education courses so
workshops can be taken at home. The online health
and ftness continuing-education platform provides
opportunities for students to acquire continuing-
education credits toward certifcation renewals. The
platform provides home-study lectures and workshops
by ftness organizations and programs worldwide.
SUZANNE BOWEN FITNESS
Nashville, TN | www.suzannebowenftness.com

A BarreAmped partnership with Body By Jake brings
Bowens workout program (complete with barre!) to
the home consumer early this year. The Slim & Tone
Prenatal Barre Workout DVD (Bowen Productions LLC)
makes its debut, plus online streaming classes are
broadcast live from the studio. (See our review on
page 139!) BarreAmped certifcation is ongoing.
TEAM PILATES
Spokane, WA | www.team-pilates.com
Now clients can be guided through a workout, have
postural and movement patterns assessments,
and take teacher training through Skype virtual
sessions. The staff can proctor written portions
and assess practical exams while students use real
clients. The addition of 5:4U on email marketing
provides students with five-minute self-help ideas,
including a weekly quote and tips on movement
and nutrition.
XTEND BARRE
Boca Raton, FL | www.xtendbarre.com
This 75-location franchise offers an 18-hour teacher-
training program for its ballet barre workout as
well as a worldwide continuing-education program
with online access. Launching this spring is Xtend
Barre Pre-Natal Workout (KO-MAR productions). Its
Facebook and Twitter presence continues as does its
quarterly newsletters. PS
Heidi Dvorak is a freelance writer based in Los Angeles. One
of her favorite gigs: Reviewing Pilates DVDs and books for our
Homework column.
continued from page 140
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At destination spas across the globe,
youll fnd skilled professionals
teaching detailed Pilates and
exercise programs targeting your
imbalances and weaknesses. These
programs encourage full range of
motion, core conditioning, stability,
strength development and pain-free
movement. Best of all, they break
from your daily routines, and if youll
step away from your smartphone
for an hour, provide a much-needed
respite from the daily grind.
UNITED STATES
Fairmont Scottsdale Princess
Scottsdale, AZ
www.scottsdaleprincess.com
480-585-4848
Well & Being at Willow Stream
Spas robust ftness, mind/body
and movement programs help
guests focus on total health. New
this year: two studios housing
Pilates, yoga and meditation.
Pilates Reformers are available for
one-on-one training and duets to
enjoy with a friend; mat classes are
also offered. Complement your
practice with movement-based
therapies, hammock-style aerial
yoga, core-stability training on the
exciting RipSurfer surfboard unit,
and a variety of yoga options.
The Spa also has its own
medical doctor and certified
integrative medical practitioner
on staff to implement a
specialized holistic approach
toward healthy living. Resort
guests benefit from having easy
access to services during their
stay and online support long
after they leave the property,
says Tieraona Low Dog, MD, chief
medical officer at Well & Being.
Unique to each guest, Well &
Being is designed to be fexible
and personalized to an individuals
own path and defnition of health.
Each guest creates a personalized
profle with the easy touch of an
iPad. Once the guest returns home,
this online experience continues,
and includes a tailored, socially
interactive e-magazine, allowing for
continued education, inspiration
and conversation year-round.
deer Lake Lodge
Montgomery, Tx
www.deerlakelodge.com
800-961-4210
Rejuvenate the mind, body and
soul at Deer Lake Lodge, a new
spa just north of Houston, Texas.
The frst of its kind in the South,
Deer Lake Lodge is an organic
destination spa. Its main programs
revolve around ridding the body
of toxins through juice fasting,
colonics, herbs and supplements.
Guests report experiencing
increased energy, weight loss, anti-
aging and more. And when you add
spa treatments, wellness seminars
and private Pilates classes (mat and
Reformer), you wont even miss
your regular foods. Nestled deep in
the woods of Montgomery, Texas,
Pampered Pilates
ExPErIEnCE SCEnIC POOLS And BEAUTIFUL BATHS AFTEr An InTEnSE PILATES SESSIOn AT
THE FAIrMOnT SCOTTSdALE PrInCESS.
Revitalize your body while
getting your Pilates on at the
worlds best destination spas.
by Laurette M. Veres
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Deer Lake Lodge is the perfect
setting to lose the woes of big-city
life and give your body a much-
needed re-boot.
ArIA resort & Casino
Las Vegas, NV
www.arialasvegas.com
866-359-7757
Get in shape while enjoying Vegas
adult playground! ARIA Resort &
Casino in Las Vegas offers one of
the most state-of-the-art ftness
centers, with cutting-edge classes,
such as jivamukti yoga, kettlebell
training, 60-minute Pilates classes
and more.
Pilates afcionados will
appreciate how ARIA celebrates
the great indoors with their new,
one-of-a-kind, hiking trail. Part
walking tour and part ftness
venue, a path through CityCenter
is lined with striking architecture,
unique artwork and sustainable
design. Private tours are led by the
ftness staff and allow guests to
enjoy the art and architecture of
the building.
The tour begins in the Spa,
Salon and Fitness Center, where
salt, stone, earth, fre and water
join to create a meditative state
for introspection and relaxation.
Just outside the Japanese Stone
Garden entrance is an apparatus
for bench presses and squats. Fifty
stairs down by the north valet exit
is VEGAS, one of artist Jenny
Holzers insightful LED signs,
spanning more than 260 feet. While
some guests are drawn to this
works clarity and bold consistency,
youll be too busy doing walking
lunges. The most challenging
part of the hike takes place in
the convention center where one
particular staircase seems to go
on forever. After 90 minutes of
touring, youll be warmed up and
ready for Pilates class. (Reservations
necessary for tour.)
Arizona Biltmore
Phoenix, AZ
www.arizonabiltmore.com
800-950-0086
Always ahead of the curve, the
iconic Arizona Biltmore knows
travelers are serious about their
exercise and ftness classes,
expecting not only the latest
evolutions, but a lot of them.
The new Fitness Program offers
CLOCKWISE FrOM TOP: TAKE PArT In CAnyOn rAnCHS PILATES CIrCUIT CHALLEnGE TO GET A SWEAT GOInG; THE ArIZOnA
BILTMOrES LAndSCAPE IS SIMPLy BrEATHTAKInG; A VIEW OF THE FrOnT EnTrAnCE AT CAnyOn rAnCH In LEnOx.
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a wide spectrum of choices and
innovative options to meet every
guests expectations. Seven days
a week, guests can choose a class
or activity that fts their needs.
The ftness world is constantly
evolving with the introduction of
exciting new ideas and creative
variations on existing popular
exercise routines, says General
Manager David Kirken. At the
Arizona Biltmore, we developed a
new Fitness Program with an array
of options to meet the needs and
wants of all our guests. The Pilates
mat class offers movements that
increase fexibility and build core
strength, with body weight used for
resistance in various positions.
Canyon ranch
Lenox, Massachusetts
www.canyonranch.com
800-742-9000
Canyon Ranch in Lenox opened
in 1989, and has since become
world-renowned for its life-
enhancing vacations. The newest
supplement to the fitness
schedule at the Northeasts
outpost of Canyon Ranch is the
Pilates Circuit Challenge. This
is in addition to more than 40
complimentary classes, offered
daily and designed to improve
strength, endurance, flexibility,
balance and cardiovascular health.
Exercise and movement are
essential for a long and healthy
life, and Canyon Ranch in Lenox
offers an astounding range of
activities to get you moving and
increase your energy.
They also offer in-depth,
preventive health-care assessments
and guidance. Guests can choose
private consultations or workshops
in lifestyle change, transition and
stress management.
MEXICO
St. regis Punta Mita
Punta de Mita, Nayarit, Mexico
www.stregis.com/puntamita
877-787-3447
Punta Mita is an ultra-luxurious,
1,500-acre resort and residential
community situated in the Riviera
Nayarit, north of Puerto Vallarta,
Mexico. Here youll fnd white sand
beaches, Pacifc Ocean waters and
lush tropical fora, private villas
and residences, two Jack Nicklaus
Signature Golf Courses and The St.
Regis Punta Mita Resort.
The exclusive resort is designed
to entertain guests of all ages
and cultures. From sports to spa
treatments to fne dining and
relaxing on the beach, there is
something for everyone. The
resorts exercise room offers state-
of-the-art cardiovascular equipment
and weights, along with personal
training. A separate studio offers
private Pilates and yoga lessons
by reservation. During holiday
seasons (Thanksgiving, Christmas,
New Years and Easter), Melanie
Boyer of Bamboo Pilates Studio
alternates between yoga and Pilates
class. The scheduled classes are
complimentary to hotel guests and
are held outdoors right next to the
beach (with a beautiful view!) by an
English-speaking, certifed-Pilates
instructor, says Melanie.
TOP rOW: LOnGEVITy
WELLnESS rESOrT In
POrTUGAL FOCUSES
On AnTI-AGInG.
LEFT: THAILAndS
KAMALAyA KOH
SAMUI WELLnESS
SAnCTUAry And
HOLISTIC SPA HOSTS
PILATES rETrEATS
And CLASSES.
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PORTUGAL
Longevity Wellness resort
Monchique Algarve
www.longevitywellnessresort.com
A pioneer in preventative anti-aging
medicine, the Longevity Medical
Spa utilizes an integrated approach
based on advanced scientifc and
medical technologies for early
detection, diagnosis, prevention and
correction of age-related imbalances.
LWR offers small-size group
Pilates to all resort guests. These
classes, along with nature hiking
and yoga, are the most popular,
according to Noreia Sacoor,
Longevity wellness coach. The
staff attributes the growing
demand for Pilates to guests with
back pain, feeling the negative
consequences caused by a busy
stressful lifestyle, sitting in front
of the computer or reading at
a desk. When guests arrive at
Longevity, they are seeking to
be proactive in order to prevent
eventual deterioration or painful
conditions, says Sacoor.
Pilates classesmat, ftness ball,
outdoor (Monchique nature reserve)
or indoorare offered in English,
Portuguese and Spanish. Classes
are adapted to the guests health
status, goals and lifestyle, suitable
for all levels. Personal trainers are
passionate about ensuring each
guest receives the optimal level
of personalization, coaching and
practical tips to inspire them to
adapt the exercises once they return
to daily routines.

THAILAND
Kamalaya Koh Samui
Wellness Sanctuary and
Holistic Spa
Koh Samui
www.kamalaya.com
In addition to 11 wellness programs,
the award-winning destination spa
offers group classes and private
sessions in a wide range of holistic
activities, including Pilates and tai
chi. The ftness center has a well-
equipped gym and offers personal
instruction in strength training,
weight training and cardiovascular
exercise. With holistic spa therapies
and nutritious cuisine included,
guests experience improved health
on all levels.
Mareile Paley, international
Pilates instructor and owner of
Pilates Retreat Asia, has teamed
up with renowned ftness trainer
Andrew Cox for a fun and
energizing wellness retreat at
Kamalaya. Mareiles daily Pilates
classes will focus on core work and
full-body conditioning, gradually
increasing challenge and fow,
building strength, balance and
control. Throughout the six-day
retreat, each participant will get
an opportunity to work one-on-
one with Mareile or Andrew and a
chance to come up with their own
exercise routine and tips on how to
integrate a healthy workout routine
into daily life. For more information,
visit www.pilatesretreatasia.com. PS
Laurette Veres is a Houston-based
lifestyle editor. She credits her mother with
introducing her to massage and attempts
to order a massage in every city she visits.
www.toesox.com
TOLL FrEE 1-877-486-3769
Pair ToeSox with Grip and Grip
Gloves to take your practice
anywhere, on any sur face
without slipping. ToeSox are
designed to encourage toes
to spread naturally of fering a
barefoot feeling with hygienic
protection. Grip Gloves give your
hands secure placement on any
sur face so you can stick to your
practice, even while traveling.
Studio rates available.
TOESOx
www.Basipilates.com
1-866-992-2742
Working with a BASI-trained
instructor is addictive; no other
instructor brings quite the same
precision and clarity to the work.
BASIs global presence means that
you can indulge yourself even when
on vacation or travelling for business.
With representatives in over 25
countries and BASI graduates spread
out around the world, you need
never miss out on a session. Visit our
web site or contact us on 1-866-992-
2742 to fnd a studio and instructor at
your destination.
BASI PILATES

ASSOCIATION, LLC
UnITEd STATES PILATES ASSOCIATIOn LLC
1-855-311-2441
WWW.UnITEdSTATESPILATESASSOCIATIOn.COM
Complete Apparatus Certifcation*
and Continuing Education.
Signature Interactive Archival
Seminars.
A customized Bridge Program for
certifcation for instructors with prior
certifcations.
Studio

The U.S.P.A.
has been designated

by the Pilates Method Alliance as a
Continuing Education Provider.
PHOTO COURTESY OF THE UNITED STATES PILATES ASSOCIATION,
LLC, EXCLUSIVE LICENSEE OF THE JOSEPH PILATES ARCHIVES 1926-
2011, CANNOT BE COPIED/REPRODUCED
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Best advice eVeR
Pilates teachers share the words of wisdom that
changed their practiceand their lives.
by Anne Marie OConnor
Believe in the work
In 1985, I started my Pilates studies
in the Dancemedicine area of Center
for Sports Medicine at Saint Francis
Hospital in San Francisco. Orthopedic
surgeon James Garrick, MD, had
founded the Center, the frst location
in the world where Pilates instruction
was integrated into a clinical setting.
During an appointment with Dr. Garrick
to discuss my chronic knee injury, he
donned his glasses to look at my X-rays,
then turned to look at me over the rims
of his half frames. Dont you ever stop
doing Pilates, he told me. When Dr.
Garrick saw my X-rays, he recognized
that my knee lacked intrinsic stability.
He knew that a regular, lifelong practice
of Pilates would provide me with the
necessary external support for my
damaged joint.
A few months later he hired me
to be one of the frst Dancemedicine
Pilates Specialists in his Center. For over
25 years, I have followed his advice,
sustaining my physical well-being and
my passion for the practice of Pilates.
Envision your own success
What you focus on, you manifest.
An Indian shaman uttered these
words to me at a party in 2004, two
years after I became a teacher. I
was complaining about how I was
suffering from bulging discs, a drop
foot nerve impingement and other
orthopedic issues resulting from
basketball and various surgeries. I
was very negative...focusing on my
pain and limitations and how I had
messed myself up.
Somehow, though, the shamans
words were very powerful to me.
Within weeks of this encounter, I
changed my thought process. I began
focusing on what was right and my
strengths; I focused on health and
abundance and they came to me.
I am manifesting more than I
ever dreamed possible. I am totally
pain free and I am creating my future
exactly how I want it. I am now a
total geek about how I feel. I honor
my feelings and I know that I am
the creator of my reality. I allow my
thoughts to create my life exactly the
way I want it to be. I am so thankful
and in love with my business, family
and life. I know everything is going
to expand and grow as long as I am
dedicated to growing and learning
and helping.
E L I Z AB E T H
L Ar K AM, Master
Teacher with
Balanced Body
University and a
Passing the Torch
Mentor based in
San Francisco
AL L I S On B E Ar dS L E y,
founder and CEO, Club
Pilates in San Diego
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Listen to the client
I was very fortunate to do my first Pilates certification with Kathy Corey. Kathy knows so
much about the art of Pilates. She told us Its not enough to look, you must see; its not
enough to hear, you must listen; its not enough to touch, you must feel. Kathy said that in
order to teach this work, you have to do the work and you must get it in your body and in
your bones. To this day, I feel as if Im inside someones body when I teach!
In regards to teaching, she also told us that we will always know more than the body in front
of us and that we should only teach what we know! This was encouraging as I was nervous to
teach at frst, and so I remember these words in the back of my mind all the timethat I know
more than my client and that I have something to offer!
Toward the end of 2000, the Pilates manager at The Sporting Club where I work taught
me a lot about the business of Pilates. She understood that as Pilates instructors we look at
issues like bad posture, correct alignment and muscle weakness, but if a client wants a tight
butt then we need to make sure they feel like that butt got attention! She taught me that you
must listen to what the client wants and then you must provide it, but challenge the client and
get them moving!
L UC y GAr C I A, Pilates
manager and instructor at The
Sporting Club in San Diego
dE B Or AH HAr r I S ,
owner of Premier Pilates
& Yoga, Warren, NJ
Listen to the experts
I received some of the best advice from Romana Kryzanowska
when I was her apprentice back at Dragos Gym. She would
say, The exercises that the clients like to do the least are
often the ones they need the most, so keep persevering
and teaching them! I have many male clients who are self-
described weekend warriors. I frequently get resistance
from them for focusing so much on the stretching component
of Pilates, which is often a challenge for them. That is what
makes it so gratifying when they come back to tell me that the
decreased tightness in their legs, hips and shoulders has made
a profound difference in their golf, running or skiing.
I also received some brilliant advice when frst
contemplating opening my own studio. Liz, my best friend from
college, whos started two successful small businesses, told
me: First, start with a business plan. It will help you identify
how to best target your client base, price your services, identify
your breakeven points and even set up specifc guideposts
for knowing whether your business is a success. I took the
time and followed her advice, and it came in handy almost
immediately. When I started my search for a studio location, I
found a space that on the surface looked ideal. Looking again
at the business plan, however, I realized that I would need
to see at least 15 private clients a week just to break even!
So instead, I found a location less than a mile down the
road for almost half the rent. The studio was proftable
within the frst six months, hitting and exceeding the
original goals set up in the business plan. Having a
written business plan was essential for me when facing
such tough decisions regarding location, rent and
service pricing. And I believe that my low overhead was
absolutely critical for the successful launch of my studio.
For a weekly dose of
wisdom, check out our
blog at
www.pilatesstyle.com!
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Focus on the task at hand
Before I trained to become a Pilates teacher,
I attended Mount Sinai School of Medicine.
Some of the most valuable words of wisdom
had nothing to do with science per se, but
everything to do with life. On the frst day of
my gross anatomy class, Dr. Jeffrey Laitman,
the head of the anatomy department and one
of the most gifted teachers I know, recounted
a story about the famous physician Sir William
Osler. The key to success, as Dr. Osler believed
and Dr. Laitman impressed upon us, is to do
whatever is at hand superbly. It is simple yet
spot-on advice for the multitaskers among us. I
heard that sentiment over and over again in my
head as I faced each new challenge in medical
school; I continue to live by it daily, especially
when inundated with an ever-growing list of
business and life to-dos.
Connect to the work
One of the most memorable pieces of advice Ive ever gotten was from Joan
Breibart [founder of the PhysicalMind Institute]. When I had completed my
frst Pilates teacher training, I remember she told me, Pilates is like peeling
an onion. Just when you think you know everything there is to know about it,
its time to peel away a layer and expose a deeper connection to the work.
Continue to learn from everyone...yourself, your students, other teachers,
mentors. Never stop.
Another important bit of advice was from my yoga teacher mentor, Beryl
Bender Birch. She said, Practice. All is coming. In other words, the only way
to understand the work is to do the work. To this day I can hear both of their
voices giving me this advice, and I have followed that advice daily since!
DO what you do best
The best piece of advice I got was from a
client who was also a successful entrepreneur.
He asked, What is the one thing that you do
that no one else can do in your business?
I said, No one else can teach like me. He
responded, Then why are you wasting your
teaching energy doing the laundry and
cleaning the space? If you invest just a little
and pay someone to do the things that drain
you, youll have more time and energy to
do the thing you do bestteach! It was a
fnancial risk, but I took his advice and he was
absolutely correct. By eliminating some of the
maintenance tasks from my schedule, I was
able to spend more time practicing, studying
and teaching. Seven years later, after tripling
my space, I still believe paying someone to
do laundry, etc., is one the most important
line items in my yearly budget!
C Ar r I E
MCCUL L OC H, Md,
medical director of
Kinected in New York
J E nnA Z AF F I nO,
owner and director
of Helios Center for
Movement, Chicago
COnnI E B Or HO, owner/director of Balance
Pilates and Yoga Centers in West Bradenton, FL,
Second Generation Lolita San Miguel Master
Teacher and Peak Pilates Senior Teacher Trainer
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Go with your strengths
The best advice anyone ever gave
me came from my husband, who is an
entrepreneur and has created and sold
several businesses. As I was transitioning
from my home studio into a larger studio, I
was trying to decide what types of classes
to offergroup or private, duos or trios,
machines or mat. A lot of teachers kept
telling me that group classes are where the
money is, and that I should concentrate
on those. I found, however, that in my
small home studio my clients progressed
faster with one-on-ones and I got more
satisfaction from teaching them.
My husband advised me to stick to
my guns and offer only private classes
in a private setting. Other studios were
charging the same as I was for privates,
but stuffng six teachers and their clients in
the same equipment room. He said that I
could give my clients a better experience
by keeping it one-on-one and I would
have more client retention, with a clientele
who could afford my services in the long
term. Group-class clients, he said, would
be the frst to stop Pilates during diffcult
economic times, while private class clients
would be more recession-proof.
It turned out that he was right. I have
had very high client retention; most of my
clients have taken anywhere from two to
fve private classes per week for the past
fve years. My income has been steady
since I decided to concentrate on private
(and duo) classes without any drop in
attendance from the fnancial crisis. I
even had to hire other teachers who help
me to teach my now overfowing book.
The feedback I get from new clients is
that the truly private setting really helps
them to concentrate and work deeper
without distraction, a real luxury in
todays crowded Pilates environment.
Do what you love
On the day of my high-school graduation my
father said to me, Carrie, the key to life is to fnd
something you love to do and then fnd a way to
make money doing it. My father was a writer and
lived by that same code. Soon after graduation, I
became a professional dancer. It was my passion
and now I was able to fnd a way to make money
doing it! When that career came to an end due
to injuries, I thought back to my fathers words of
wisdom. In that moment, the only thing I loved to
do other than ballet was Pilates. Pilates allowed
me to move my body without pain, plus I was
also intrigued by the precision of the technique
of the method. So I got certifed and started
teaching. I often think to myself that the reason I
am successful at what I do is because I truly love
doing it. Yes, the paycheck is nice but it isnt my
motivation. When you teach from your heart,
success will follow.
Never stop learning
Regarding great words of wisdom, I got two
nuggets. Both came from Troy McCarty of White
Cloud Studios in Cleveland, and both came my frst
year of teaching full time. First, he told me to take
any class, any workshop, any opportunity possible
to learn from other teachers. He advised that even
if I didnt share a style with them, I would always
walk away with something of value.
He also gave me what is probably the most
important advice Ive ever been given in my life.
He looked me in the eye and said, You have great
instincts. Dont be afraid to trust them. In May, I
will have been teaching for nine yearsIve never
once regretted trusting my instincts.
C Ar r I E C AMP B E L L ,
owner of Positively
Pilates, Hoboken, NJ
E r I n MOHr , founder of
Pilates Priv, Paris
MAr C I A P OL A S , founder of
polaspilates, Denver
Anne Marie OConnor is the executive editor of Pilates Style.
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12930 VEnTUrA BLVd., #226A
STUdIO CITy, CA 91604
PH 818-907-0008 FAx 818-907-0088
2520 WEST OLIVE. AVE. #300
BUrBAnK, CA 91505
PH 818-729-9419 FAx 818-729-9559
www.coreconditioningpt.com
Core Conditioning, a comprehensive physical
therapy, Pilates and Gyrotonic
facility, was created

in response to the growing need communities
have for a fusion between mind-body ftness and
rehabilitation. Core Conditioning offers workshops
educating teachers to safely instruct ftness clients
as well as those with musculo-skeletal imbalances in
a Pilates-based workout.
CORE
CONDITIONING
CA
Winsor Pilates West
Mari Winsor
2530-B SAn VICEnTE BLVd
SAnTA MOnICA, CA 90402
PH 310-576-2530 FAx 310-576-2502
www.winsorfit.com
Winsor Pilates
Mari Winsor
8204 MELrOSE AVE.
LOS AnGELES, CA 90046
PH 323-653-8767 FAx 323-653-5198
www.winsorfit.com
Teacher trainer for Romanas Pilates.
WINSOR PILATES
CA
TM
1980 EAST rIVEr rOAd
TUCSOn, AZ 85718
520-323-7070
11901 n. 1ST AVE.
OrO VALLEy, AZ 85737
520-297-7070
Body Works Pilates is headquarters for
Fletcher Pilates
International, offering
a state-licensed comprehensive Pilates
teacher training as well as a wide variety of
continuing education opportunities.
The premier Pilates and movement
center in southern Arizona, Body Works is
designed to maximize focus and relaxation
in a soothing, serene environment. Our
studios feature dedicated classroom and
equipment spaces, a complete massage
department and the Body Works Boutique.
BODY WORKS
PILATES
AZ
16430 VEnTUrA BLVd #100
LOS AnGELES, CA 91436
WWW.PILATESSPOrTSCEnTEr.COM
InFO@PILATESSPOrTSCEnTEr.COM
818-788-8112
800-604-PSCI (7724)
Pilates Sports Center Offers:
Cutting Edge Teacher Training -
Graduating Successful Pilates &
Barre Instructors for 11 Years
Educational / Workout DVDs &
Downloads
ACE/PMA
Workshops & EXPO

Upscale Studio
PILATES SPORTS
CENTER
CA
3749 SAnTA CLAUS LAnE, SUITE C
CArPInTErIA, CA 93013
contact@stUdioatpadaro.com
www.stUdioatpadaro.com
(424) 241-0269
The Studio at Padaro Beach
is located just south of Santa
Barbara, California. The Studio has
breathtaking ocean views and is
located right on the sand. The studio
features brand new Balanced Body
Pilates equipment and is staffed by
world class instructors.
THE STUDIO AT
PADARO BEACH
CA
www.Basipilates.com/stUdio
Home studio of BASI Pilates
, the
renowned international Pilates
teaching academy, BASI Pilates
Studio is a hub of Pilates research
and innovation. The studio has been
on the cutting edge of development
in the method since 1991 and its
specialist instructors are skilled in
all aspects of the work. Located in
the heart of Orange County, with
spectacular views of the mountains
and ocean, the studios wide expanse
of space and superb facilities make
it a haven for people who want to
practice serious Pilates in an inspiring
setting. Individual, semi-private and
group sessions available.
BASI PILATES
CA
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Best Scoop on Cape Cod!
860 rOUTE 134
SOUTH dEnnIS, MA 02660
508-385-8882
121 CHATHAM rOAd
HArWICH, MA 02645
508-432-4336
www.joesplacetrUepilates.com
At Joes Place-True Pilates, we want you to master
the magic, not just mimic the movements of the
Authentic Pilates Systemso we teach the real
thing, the way it was intended, and we make it
fun! Equipped with the full complement of Gratz
apparatus, our two beautiful studios are also
certifcation centers for the United States Pilates
Association. Winner of Cape Cod Magazines BEST
OF CAPE COD Readers Choice Award for Best
Pilates Studio2011 and 2012! Read about us in CHA
Magazine: www.chamagazine.com/archives/858
JOES PLACE
TRUE PILATES
MA
MICHELLE dUMOVICH nC
8351 STATE rOAd rOUTE 54 UnIT 101
TrInITy, FL 34655
PH 727-463-1250
www.mdcompletefitness.com
mdcompletefitness@gmail.com
M.D. Complete Fitness is about Passion,
Motivation and Proper Form. Offering a
full range of Pilates, Yoga, High Intensity
Training and Flexibility Programs.
Reformers, Ladder Barrels, Wunda Chairs,
Pilates ARCs, Spine Corrector and more
are used in Group, Privates and Specialty
Classes that are unique and uplifting to
the soul. Also, we offer a complete line
of the elite Ideal Protein Weight Loss
Program. Owner, Michelle Dumovich NC
has well over a decade of countless Pilates
success stories and pristine credentials.
M.D. COMPLETE FITNESS
PILATES & IDEAL PROTEIN
WEIGHT LOSS CENTER
FL
34080 U.S. HWy 19 nOrTH
PALM HArBOr, FL 34684
www.sUncoastpilates.com
pilates@sUncoastpilates.com
727-772-6772
Suncoast Pilates is Clearwater/Tampa
Bay Florida areas premier Pilates
studio, a fully equipped Pilates center
established in 1997. Studio Pilates
instructors credentials are unmatched
in the area. Suncoast is an authorized
training center for Balanced Body
Pilates instructor training, offering
comprehensive Pilates training and
workshops and is listed under the
PMA
Registry of Schools.
SUNCOAST PILATES
FL
SUNCOAST PILATES
FL
1500 MOnZA AVE, SUITE 350
MIAMI, FL, 33146
305-740-6001
www.polestarmiami.com
FULL SPECTRUM WELLNESS CENTER
Physical Therapy with Certifed
Specialists:
Orthopedics Neurology
Geriatrics Womens Health
Myofascial Release Sports
Medicine
Wellness:
Pilates (Privates, Reformer Classes,
Circuit Classes) Yoga
Massage GYROTONIC
/
GYROKINESIS
Wunda Chair Classes

FL
POLESTAR PHYSICAL
THERAPY AND
PILATES CENTER
913-345-8787
www.kcpilates.com
As featured in Pilates Style
magazine, were Kansas Citys
premier studio devoted exclusively
to Pilates exercise. ALL our
instructors are PMA Certifed
Pilates Teachers We offer personal
and group equipment training, mat
classes, Golf Conditioning, Massage
and our Instructor Academy.
PERSONAL BEST
PILATES STUDIO
KS
five locations. one goal.
8 nEWBUry ST., 2nd FLOOr
BOSTOn, MA 02116
617-262-3333
448 COMMOn ST.
BELMOnT, MA 02478
617- 484-7711
91 MAIn ST. 3rd FL.
COnCOrd, MA 01742
978-369- 0900
46 AUSTIn ST.
nEWTOn, MA, 02460
617-969-2673
1387 WASHInGTOn ST.
W. nEWTOn, MA, 02460
617-964-2673
www.BostonBody.com
BOSTON BODY
PILATES
MA
S
t
u
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s
SUTTOn STATIOn
5720 FAyETTEVILLE rOAd, STE. 101
dUrHAM, nC 27713
919-361-0104
www.insideoUtBodytherapies.com
Insideout Body Therapies is a
unique wellness and rehabilitation
center serving the Triangle region of
North Carolina.
Insideout Body Therapies, under
the direction of Deborah Matthews
and Mischa Abshire, offers two
powerful curriculums that will enable
you to become an exceptional and
inspirational Pilates teacherThe
Pilates Center Teacher Training
Program and The Pilates Center
Masters Program.
INSIDEOUT BODY
THERAPIES
NC
1021 dULAnEy VALLEy rOAd
BALTIMOrE, Md 21204
www.goUcher.edU/pilates
410-337-6469
Since 1995, our mission has been
to preserve Joseph Pilates unique
system of body conditioning and to
assure our clientele of a safe workout
by reputable instructors. All instructors
are certifed through Romanas
Pilates of New York. Apparatus
sessions are conducted one-on-one
in our fully equipped Gratz studio.
Group mat classes are available 6 days
a week, plus evenings.
THE PILATES CENTER
AT GOUCHER COLLEGE
MD
111 W. LOCKWOOd AVE.
ST. LOUIS, MO 63119
www.thescoop-apilatesstUdio.com
Classical, Cutting-Edge, Smart,
RefreshingRESULTS!
The Scoop-A Pilates Studio, located
in St. Louis, MO, is an offcial Licensed
Studio of The Pilates Center. We
offer the complete Teacher Training
Program: the most respected,
comprehensive and intensive teacher
training program in the world.
We offer Pilates, GYROTONIC
&
GYROKINESIS
Instruction, Yamuna
Body Rolling & More.
THE SCOOP
A PILATES STUDIO
FL MO
11 EAST SUPErIOr STrEET
dULUTH, Mn 55802
www.theedgepilates.com
218-428-8243
Duluth, Minnesotas frst fully
equipped Pilates Studio located
downtown in the Technology
Village, 11 East Superior Street.
Modern and spacious, this studio
provides only STOTT
@
Pilates
professional equipment. The Edge
takes pride in providing highly
qualifed ftness professionals,
certifed in Pilates movement. When
visiting the northland, visit us at
www.theedgepilates.com.
THE EDGE
PILATES STUDIO
MN
2 EMEry AVEnUE
rAndOLPH, nJ 07869
PHOnE: 973-895-9925 | FAx: 973-895-9927
pilates@proptnj.com
www.proptnj.com
www.faceBook.com/pilateswithamyatpropt
Pilates at PRO Physical Therapy was
voted Best Pilates Studio in NJ, 2011
& 2012! We take pride in our small
intimate classes with commitment
to individualized attention. Our
comprehensive studio is equipped
with a full line of Pilates apparatus. Mat
Pilates is offered daily, as are private
and duet reformer sessions. We also
offer specialty classes for teens, sport
specifc classes, cardio-mashup Pilates,
chair Pilates for seniors and more!
PILATES AT PRO
PHYSICAL THERAPY
NJ
THE PErFECT WOrKOUT-PILATES STUdIO
930 TAHOE BLVd. (rALEyS SHOPPInG CEnTEr)
InCLInE VILLAGE, nV 89451
775-832-0993
www.tahoeperfectworkoUt.com
In business for 20 years at Lake
Tahoe. We offer private/semi-private/
group Reformer Pilates sessions. We
incorporate the EXO chairs, Towers,
TRX, Spine Correctors and Ballet
Bars into our routines. We have six
Reformers. We also provide the Bio-
Density. PMA member and ACE
certifed. Balanced Body Equipment.
TAHOE PERFECT
WORKOUT
NV
S
t
u
d
i
o
s
1-800-910-0001
www.merrithew.com
With 118 STOTT PILATES
Training
Centers worldwide, you have
access to a wealth of educational
programming no matter where
you are located! Whether youre a
seasoned instructor, just starting
your Pilates career or simply
interested in learning more about
STOTT PILATES contemporary
approach to mind-body ftness we
have a course or workshop to meet
your needs.
MERRITHEW HEALTH
& FITNESS
INTL
PHI PILATES STUdIO
PITTSBUrGH, PA
www.phipilatesstUdio.com
THE STUdy OF MOVEMEnT
Phi Pilates Studio of Pittsburgh,
conveniently located in the south
hills of Pittsburgh, offers Pilates
classes privates, semi-privates,
Physical Therapy and teacher
training on all apparatus. Directed
by world- renowned Pilates expert
Christine Romani-Ruby PT, MPT,
ATC, we specialize in the study of
movement for all types of clients. If
you have a movement problem, we
have the answer.
PHI PILATES STUDIO
PA
395 COUnTy rd. 39A
SOUTHAMPTOn, ny 11968
631-204-0122
www.symmetrystUdio.com
Symmetry Studio, the Hamptons
premiere Pilates facility, offers a
complete, caring and exhilarating
ftness experience for all needs and all
ages. Classically trained Jeanette Davis
Esposito and her expert staff expand the
Pilates experience through individually
designed programs. Also at Symmetry
Studio we offer Gyrotonic
, Yamuna

Body Rolling, Gyrokinesis
, Reiki, Yoga,
and more. And for outftting needs,
theres a full ftness wear boutique on the
premises. Visit us in Southampton at the
Hampton Jitney Atrium or online at
www.symmetrystudio.com. Winner of Dans
Papers Best of the Best Pilates Studio!
SYMMETRY STUDIO
NY
THE CEnTEr FOr WOMEnS FITnESS
info@thecenterforwomensfitness.com
www.thecenterforwomensfitness.com
The Center has been designing
programs for women since 1994.
Today we are proud to offer you
our years of experience in one
certifcateThe Womens Health
Pilates Specialist Certifcate. We
have incorporated the Pink Ribbon
Program, Fuse Health and Pilates
for Buff Bones, to bring you one
of the best trainings for womens
health in the Pilates world.
THE CENTER FOR
WOMENS FITNESS
INTL
130 WEST 42nd ST, STE. 804, nyC 10036
54 WEST 39TH ST., 2nd FLOOr, nyC 10018
1462 FIrST AVE., 2nd FLOOr, nyC 10021
5030 BrOAdWAy, STE. 608, nyC 10034
nEW yOrK CITy, ny
www.pilatesreformingny.com
For the past 10 years our 4 NYC studios
have been dedicated to making Pilates
Affordable and Accessible for Every...
body. We are especially passionate about
the Pilates reformer and offer affordable
reformer classes all day long. Our well-
trained teachers teach exciting classes
in an innovative environment. We offer a
FREE Introductory Class and affordable
packages. Try us!
PILATES REFORMING
NEW YORK
NY
33 BLEECKEr STrEET, SUITE 2C
nEW yOrK, ny 10012
www.reaBnyc.com
212-420-9111
Since 1997, internationally best-
selling author Brooke Siler and her
studio re:AB(r) Pilates, have enjoyed
exceptional praise from press and
students alike.
The re:AB(r) Pilates Teacher Training
Program inspires autonomy and
fosters the passion of those seeking
the highest quality training in the
authentic system of Joseph Pilates.
re:AB
PILATES
NY
W
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BASI PILATES
www.Basipilates.com
Visit the online universe of BASI
Pilates, with course information,
interactive calendar, Learning Library,
comprehensive directory, BASI blog,
career resources, Job Board, instructional
videos, BASI store, reward points for
purchasers and more. Also on Facebook
(/BASIPilates) and Twitter (@BASIPilates).
BALANCED BODY
www.pilates.com
Welcome to the most complete
online Pilates experience.
View hundreds of Pilates podcasts Shop in
Balanced Bodys online store Find a nearby
Pilates class Learn about instructor training
or continuing education And much more!
Come be inspired, at www.pilates.com.
www.getwags.com
JOINT PROTECTION
PRODUCTS
Ergonomic Design Eases Wrist Strain Contoured
Gel Pad Improves Comfort Non-Slip Palm for
Superior Grip Absorbent Liner for Dry Palms
30 day money back guarantee Machine Washable
Available in 3 Styles & Prices Studio Rates
WAGsyour Wrist Pain Solution!
www.merrithew.com
Visit www.merrithew.com for practical ftness
solutions, expert advice on building your ftness
business or to shop for DVDs and equipment.
You can also fnd a STOTT PILATES
Certifed
Instructor anywhere in the world or learn where
to train to become one!
MERRITHEW HEALTH &
FITNESS
FLETCHER PILATES
Comprehensive Program
Fletcher Intensive
PMA CEC Provider
International Centers
P I L A T E S
January
Guadalajara, Mexico
Miami, FL
Natal, Brazil
Perth, Australia
February
Austin, TX
Goinia, Brazil
Milan, Italy
March
Asolo, Italy
Bogot, Colombia
Half Moon Bay, CA
Jakarta, Indonesia
Melbourne, Australia
New York, NY
Osaka, Japan
Philadelphia, PA
Rio de Janeiro, Brazil
april
Chicago, IL
London, UK
Nairobi, Kenya
May
Braslia, Brazil
Ottawa, Canada
June
Dallas, TX
Vancouver, Canada
July
Bari, Italy
Denver, CO
Newcastle, Australia
San Antonio, TX
Toronto, Canada
SepteMber
Makati, Philippines
Phoenix, AZ
OctOber
Los Angeles, CA
Palermo, Italy
nOveMber
Houston, TX
DeceMber
Half Moon Bay, CA
(888) RFC-8884 www.fletcherpilates.com
Register now to receive 20% discount
registry
of
schools
2013 Fletcher Intensive
Schedule
This in-depth Fletcher Pilates
experience is the ideal way to enhance your professional practice.

Develop your movement and teaching skills through our exclusive 5-day
Fletcher Intensive Licensing Course.
FLETCHER TOWELWORK
FLETCHER FLOORWORK
FLETCHER BARREWORK
Realize your teaching potential!
JENNIFER KRIES
www.jenniferkries.com
First to introduce Pilates to the masses
through her award-winning video series,
The Method, and creator of The Readers
Choice Awards 2012 Winner, The Pilates
Method Master Trainer Series, Jennifer
Kries brings you Teaching to Inspire, her
Pilates Mentorship Program. Learn and
embody Joseph Pilates original genius
method and become a superlative and
inspiring instructor: info@jenniferkries.com.
W
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www.mindBodyonline.com/nicholeandlora
MINDBODY ONLINE
MINDBODYs online business
management software helps Pilates
instructors worldwide manage and
grow their studios anywhere, anytime.
Features include online scheduling,
instant reporting and mobile apps.
www.kcpilates.com
PERSONAL BEST
PILATES STUDIO
As featured in Pilates Style magazine,
were Kansas Citys premier studio
devoted exclusively to Pilates exercise.
ALL our instructors are PMA Certifed
Pilates Teachers We offer personal and
group equipment training, mat classes,
Golf Conditioning, Massage and our
Instructor Academy.
Personal Best Pilates Studio
6600 College Boulevard, Ste. 210
Overland Park, KS 66211
913-345-8787
www.toesox.com
TOESOx
You might think ToeSox look funny, but were
just imitating natures marvelous design of the
foot. Regular socks draw your toes together
making them act as one unit, like a hoof, and...
youre not a horse. ToeSox products encourage
your toes to spread, blood to circulate and
muscles to strengthen. Studio rates available.
Toll free 1-877-486-3769
ASSOCIATION LLC
1-855-311-2441
Complete Apparatus Certifcation* and
Signature Interactive Archival Seminars.
A customized Bridge Program for certifcation
for instructors with prior certifcations.
Studio

The U.S.P.A.
has been designated by the

Pilates Method Alliance as a Continuing
Education Provider
WWW.UnITEdSTATESPILATESASSOCIATIOn.COM
www.peakpilates.com
Peakpilates.com connects Pilates professionals
and enthusiasts worldwide. This easy-to-use
online resource provides information for
professionals looking to enhance their teaching
techniques, studios and facilities looking for top-
quality innovative equipment, and enthusiasts
who are looking to develop their practice and
connect with others in the Pilates Community.
Visit Peak Pilates online today and let us guide
you on your Pilates journey.
PEAK PILATES
POLESTAR PILATES
Polestar Pilates integrates evidence-
based research in movement science
and pathologies with the application
of biomechanics and motor control,
fostering the development of mind,
body, spirit and community.
PHI
PILATES
www.phipilates.com
PHI Pilates offers state of the art online
courses for continuing education. Courses
offer PMA CEUs and you may view
the streaming video for up to 30 days.
Work at your own pace and from your
own location! Your resource for online
education: www.phipilates.com.
WINSOR PILATES
Winsor Pilates West
2530-B San Vicente Blvd
Santa Monica, Ca 90402
PH 310-576-2530 FAX 310-576-2502
Winsor Pilates
8204 Melrose Ave.
Los Angeles, CA 90046
PH 323-653-8767 FAX 323-653-5198
Teacher trainer for Romanas Pilates.
www.winsorfit.com
www.optp.com
OPTP
As the premier provider of quality
Pilates, physical therapy and
rehabilitation products, OPTP
has built a world-wide reputation
for its exceptional products and
outstanding educational resources.
L
a
s
t

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s
o
n
1. Type of stretch where the teacher assists the client
4. See 47 across
8. Stretched out
9. To complete an exercise
10. Veto
11. Dont let your shoulders creep !
12. Posture problem
14. Step
16. Burning
18. To stay the same
19. Period of time
21. Exceptional
23. Total
25. This apparatus works wonders: Chair
26. Pop this in for a great at-home workout.
27. No Trump, for short (bridge)
28. Negative word
30. Add this to the Reformer to get an extra dose of
cardio: Jump
33. If in doubt the teacher.
34. Facial feature that is worked while doing Pilates
36. Longer
37. If you want to work your inner thighs, do this
acrobatic move: Splits
38. Roll down and then back up, one
at a time.
43. See 17 down
46. A prop with special powers (goes with 4 across)
47. Amazement
48. Joseph Pilates middle name
49. By way of
ACRoSS
DowN
1. The frst Sunday in May (goes with 26 down)
2. Youre only as old as your .
3. An exercise named after a large mammal
4. Fish
5. when doing Pilates, dont let these fare!
6. when the Box is placed vertically on the Reformer
7. Take things farther apart
13. Its not a factor in who can do Pilates.
15. Morning drops
17. The deepest abdominal layer (goes with 43 across)
20. Move fast
22. He invented an amazing red braided towel:
Fletcher
24. Florida city
26. See 1 down
29. All right
30. It shows authorship.
31. Towel holder
32. A person who sets goals for the future
34. Time before
35. Heels together, toes apart is Pilates .
39. Measures, using a watch
40. Start
41. Course
42. Popular
44. Small amount
45. Have a debt
Puzzle by
Myles Mellor
Pilates
Puzzler
workout
your mind
with this
method-
inspired
crossword!
Feeling puzzled?
Visit www.pilatesstyle.com
for the answers!
1
8
14 15
11
16 17
21 22
12 13
18
19 20
25
27 28 29
33
26
34 35
40 39
46
49
38
30
36
37
31 32
42
43 44
47
48
45
41
23 24
2 3 4 5 6
7
9 10
last lessons
To be a great
teacher, you need
to be in open
discovery mode,
and on your
own constant
personal journey
to profound
health. There is
no other path.
Amy Taylor Alpers, co-founder

and co-owner of The Pilates
Center in Boulder, CO
J
O
H
N

T
H
O
M
P
S
O
N
Over a half-century ago, Gratz worked with Mr. Pilates
in New York City. Today, we remain true to his original
vision by authentically crafing our apparatus to meet
his rigorous standards. We are proud to provide
our loyal customers world-wide with unparalleled
equipment and the customer service to match it.
Visit us at
www.pilates-gratz.com or call 718-361-7777
D
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pilatesstyle

Recipients of the 2012 Inner IDEA Inspiration Award

Recipients of the 2012 Inner IDEA Inspiration Award

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