the New Diet resolutioNs: oNes you CaN actually keep

pilatesstyle
www.pilatesstyle.com
®

SPECIAL

THE DOUBLE ISSUE!

BALANCE your
ISSUE! ultimate
21+ moves to get guiDe to
BaCk oN traCk asap
(Plus: The body ParT the worlD
you’re neglecTing)
of(whether
pilates
you’re a
MEDITATE ON THE MAT
student or teacher)
Drop iNChes—

12
and those Crazy
BoDy issues! But
DON’T MISS: true
our top “green”
beauty picks, favorite
faCts aBout
workout dvds and Joseph pilates
pilates for babies!
TABLE OF CONTENTS
features in each issue ON THE COVER Courtney Miller is wearing a top
by Elisabetta Rogiani, pants by Lululemon, and
socks and leg warmers by Toesox. Photographed

46 REFORM YOUR
REGIMEN
8 EDITOR’S NOTE
Find balance!
by Rod Foster. hair by Molly Rich and makeup by
Cherilyn Cowell for www.brushpalette.com.

…and your body. The secret

is mixing things up, says
two-time cover girl Courtney
10 CONTRIBUTORS
See the faces behind the stories
34 BEAUTY
Our favorite “green” products!
Miller, a STOTT PILATES® and the pictures.
instructor, who unleashes 36 STYLE
her creativity on one killer
Reformer workout.
12 ON YOUR MIND
You love us, you’re mad at us.
Wear these cool blue and gray
pieces to the studio—and all
Well, at least you write. around town.
54 FIND YOUR MO-JOE!
Bring balance to your body—
Joe’s ultimate goal—with a
14 READER PLATFORM
Strategies for getting your departments
mat series from Rachel Taylor spouse into the studio; Pilates
Segel and Amy Taylor Alpers, conferences around the globe;
founders of The Pilates Center
in Boulder.
Why the method is for every
shape and size; California
38 EAT SMART
These 11 weight-loss strategies
pampering are actually realistic—and will
60 BRIDGING ThE GAP help you tip the scale in your
Got an exercise that’s the
bane of your existence? So
18 Q&A
Staying aligned at home; The
favor by summer.

did BASI faculty Shayne

Smith, until he discovered
skinny on the fasting-for-
weight-loss trend; Tips to curb
42 SUCCESS STORY
how a mom of three with
a crazy-innovative set of overeating; Studio advice for multiple sclerosis discovered a
springs. Find out how you can back-pain sufferers once-unimaginable quality of
master any move—and sculpt life and a new career to boot.
your legs, back and shoulders
152 LAST LESSONS
while you’re at it. Get inspired!
78 COMPLEMENTS
Originally designed as a
66 MEDITATION IN
MOTION teasers
physical therapy tool, the
humble foam roller can bring
Ditch the stress—and body your Pilates practice full circle.
issues!—with this meditative
mat sequence from Tamara
Newell, trained by CORE
24 ON ThE GO
A behind-the-scenes look at
82 PRO ZONE
German biographer Eva
Pilates NYC. how we partied with Pilates Rincke dishes on 12 incredibly
Anytime at the PMA meeting. surprising facts about Joseph
72 PRETTY DELICIOUS Pilates. The tea is served!
Three easy, guilt-free recipes 28 CORE
you’ll want to Instagram—and
then devour.
A revolutionary progress-
tracking app for Pilates; An
86 POWERhOUSE
Colleen Glenn is a co-founder
affordable Reformer for home of the PMA and creator of Peak
74 MY PILATES JOURNAL
BASI Pilates Founder Rael
practice; Pilates for babies Pilates’ education program, but
that’s just the tip of the iceberg
Isacowitz opens up about the
launch of his new equipment
30 WELLNESS
Weight-loss news; An easy diet
on her quest toward bringing
Pilates to the masses.
company, Mentor Program, trick that actually works; The
family and more. scoop on our latest obsessions 90 MOVES OF ThE
MONTh
93 2016 RESOURCE
GUIDE
32 FOOD
Packed with protein and
Got acrobatic aspirations?
Whether or not you can contort
Our invaluable tool to fiber, legumes are finding your body into a pretzel, this
everything Pilates. It’s the their way into brownies, series will increase your overall
ultimate keepsake! cereal and other goodies. strength and core power.

Pilates Style Vol. 13, 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
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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 reflect those of the publisher. Articles
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accepted is subject to possible revision at the discretion of the publisher. Printed in the U.S.A.

4 january • february 2016

 pilatesstyle live life to the core
®

editorial first-generation teachers

BAMBi ABernAThy MAry BOwen
editor in Chief Killingworth, CT; northampton, MA
jAy griMeS
AMAndA ALTMAn Los Angeles, CA
Managing editor
LOLiTA SAn MigueL
Anne MArie O’COnnOr Palm Beach gardens, FL
executive editor

KeLLy MCLendOn
editorial intern advisory board
BrenT d. AnderSOn, Phd, PT, OCS
art/photography Physiotherapist, Founder/director,
Polestar Pilates, Miami, FL
riCK MCMiLLen jOAn BreiBArT
Senior Creative director
Founder, PhysicalMind institute,
niChOLAS nguyen new york, ny
Creative director KAThy COrey
Owner and director, Kathy Corey
riMA jeAn Pilates, del Mar, CA
graphic designer
SuZAnne guTTerSOn
rOd FOSTer Owner/director/Teacher, Suzanne
ALAn COx gutterson Pilates Body Conditioning,
Contributing Photographers Albuquerque, nM
jiLLiAn heSSeL
advertising Author of Pilates Basics,
west hollywood, CA
MATThew ABernAThy
executive Advertising director dAwn-MArie iCKeS, MPT
832-768-7999 evolve integrative wellness,
mabernathy@pilatesstyle.com Orange County, CA
rAeL iSACOwiTZ
executive Founder/director, BASi Pilates™,
Costa Mesa, CA
BAMBi ABernAThy
President/Publisher MOirA MerriThew
executive director of education,
Sir MCMiLLen Merrithew health & Fitness™ Toronto,
Vice President Canada | Premier brand STOTT PiLATeS®
FrAn MiCheLMAn
staff Board Member, PiLATeSfoundation
uK Ltd., London, england
MArnA MCMiLLen ChriSTiAne nOrThruP, Md
Accounting Manager
holistic OB/gyn, Best-selling Author,
jACKie MAgAnA Lecturer, yarmouth, Me
Customer Service representatives
KyriA SABin wAugAMAn
director, Fletcher Pilates®,
Pilates Style is published by international
McAby Media, LLC director, Body works Pilates,
12829 Trinity Street Tucson, AZ
Stafford, Texas 77477
832-886-1120 riSA ShePPArd
www.pilatesstyle.com Creator of the Sheppard Method
Pilates, Los Angeles, CA
MAri winSOr
Owner/director, winsor Pilates,
Los Angeles, CA

Not all fitness 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 condition 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.

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 A

editor’s letter
BALANCING ACT
N o w t h at t h e h o l i day s a r e were inspired
ov e r — a N d yo u ’ v e p r o b a b ly by our other
h a d o N e l a s t c h a m pag N e - f i l l e d baby, McAby
pa r t y f o r a w h i l e — i t ’ s t i m e Media. As I
t o ta k e t h e s t r a N d s o f l i g h t s write this letter,
d o w N a N d g e t b ac k t o r e a l i t y. we’re nesting in
The reality being you, and getting preparation for
back on track so you can accomplish the adoption of
any goal, be it on or off the mat. one more pup
That leads me to one of the to complete
founding principles of the Pilates our family—a
method: balance. If we don’t have red Boston Terrier we’re going to

Stretch the body, balance, in the physical or mental

sense, we fall. We can’t stand tall
in the studio or in life if we don’t
call Baby Mags (as in “magazine,” of
course). Even though Mags will no
doubt round out the family dynamic,

balance the mind exercise the proper self-care. That’s

Discover new ways to explore
Pilates movements using the
original Stretch Out® Strap.
Creatively lengthen, strengthen,
de-stress and align in 40 exercises
from the revised second edition of
Stretch Out® Strap Pilates Essentials,
by Angela Kneale, OTD, OTR.
why we decided to devote this issue
to helping you find balance, whether
that’s the “uniform development” of
the body—check out “Find Your Mo-
Joe!” on page 54—or finding peace
within your mind—see “Meditation in
Motion” on page 66. Don’t miss “My
Pilates Journal” on page 74 for an
inside look at how BASI Founder Rael
Isacowitz juggles an insane amount of
responsibility while having a blast to
boot. Last but not least, in “Sticking
the Landing” on page 42, read about
how one reader manages multiple
sclerosis, grandkids and a Pilates
career. That’s balance redefined!
One of the ways I plan to find
balance is through my family: my
husband, Matthew, and our two
doggies, Mac and Aby, whose names
the balancing act of another ’lil one
will bring some new challenges for
both Matthew and me. My lovely
husband knew I wanted kids one day,
and since the traditional method of
the two-legged kind never worked out
for us, he found a way to balance what
was missing in our lives by giving me
fur babies. I can’t wait for the chaos!
As you probably noticed, this is
our special double issue, with 56
pages of bonus content on taking
your Pilates practice and/or teaching
to an entirely new level. Get ready to
get inspired—and get centered!
see ya on the mat,
Bambi Abernathy
editor–in–chief

COMING IN 2016
This past November, while we were
BAMBI PHOTO BY ROD FOSTER

attending the 15th Annual Meeting of

800.367.7393 | OPTP.COM
the Pilates Method Alliance in Denver,
we held a massive photo shoot, shooting an impressive roster of Pilates pros
for the year. (Talk about a balancing act!) If you tuned into our Instagram or
Facebook pages, you got a glimpse of the behind-the-scenes fun. If you missed
it, check out www.pilatesstyle.com for fun videos and snapshots (like this one,
where I jump into the action to fix Sara Colquhoun’s hair), and stay tuned for our
newest feature: Exercises will come to life in bonus videos on our website! Look
for the “See it in Action!” notices throughout our pages.

8 january • february 2016

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COURTNEY MILLER
WROTe: “Reform Your Regimen” (page 46)
Originally trained by
P I l aTe S P e d I g R e e :
STOTT PILATES®
W h y y O U R W O R k O U T R O C k S : It’s
designed to inspire Pilates professionals,
students and at-home enthusiasts to be
creative without sacrificing the principles of the Pilates method.
R e S O l U T I O N f O R 2 0 1 6 : To read more! I plan to spend less
time on social media, and more time reading an inspiring story or
learning about the things I am passionate about.
B I g g e S T m O T I v a T O R : My biggest motivator is the discovery I made years
ago, that Pilates makes me happy and enhances everything in my life. Once
you realize that secret, it’s very addictive!
S T U d I O e S S e N T I a l : ToeSox Ballerinas, my homemade “wake-me-up”
essential oil spritzer (peppermint, rosemary and H2O) and Beyond Yoga
workout clothes!
RACHEL TAYLOR SEGEL AND AMY TAYLOR ALPERS
WROTe: “Find Your Mo-Joe!” (page 54)
We’re certified by
P I l aTe S P e d I g R e e :
the PMA, but we studied and graduated
with Romana Kryzanowska at The Pilates
Studio in 1989.
Why yOUR WORkOUT ROCkS:
Because we keep Return to Life,
R AC H E L :
Joe’s book, in mind at all times. A M Y: It
uniformly develops the entire body into one
amazing, powerful organism that breathes,
circulates, detoxes and reoxygenates to create health and peace.
R e S O l U T I O N f O R 2 0 1 6 : R AC H E L : Teach more Pilates! Because it makes
me feel so happy. A M Y: Creating worldwide recognition of our online learning
program, iTPC.
B I g g e S T m O T I v a T O R : R AC H E L : Being the best Pilates teacher I can be with
every client. A M Y: Peace on earth!
S T U d I O e S S e N T I a l : R AC H E L : The CenterLine Foot Corrector.
A M Y: CenterLine classical equipment suite from Balanced Body.
SHAYNE SMITH
WROTe: “Bridging the Gap” (page 60)
P I l aTe S P e d I g R e e : BASI Pilates, Queensland, Australia
Amy & RAchel photo by AlAn cox; otheR photos by Rod FosteR
W h y y O U R W O R k O U T R O C k S : Because the F2
system creates the perfect form and function.
R e S O l U T I O N f O R 2 0 1 6 : No limits!
B I g g e S T m O T I v a T O R : Knowledge.
S T U d I O e S S e N T I a l : Starbucks Mocha Frappuccino.
TAMARA NEWELL
“Meditation in Motion” (page 66)
WROTe:
Core Pilates NYC; BASI Pilates
P I l aTe S P e d I g R e e :
Mentor Program with Rael Isacowitz
W h y y O U R W O R k O U T R O C k S : My mat routine
empowers you on every level—mind, body and spirit.
R e S O l U T I O N f O R 2 0 1 6 : Become PMA–certified!
B I g g e S T m O T I v a T O R : My students. I always want to
practice what I preach, but remain a student so I can
be a better teacher for them.
S T U d I O e S S e N T I a l : I always have a set of leg
warmers on hand while teaching on chilly days in the winter.
january • february 2016
Pilates on Tour 2016
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Details at pilates.com/trainfree | pilates.com | 1-800-PILATES (745-2837)
 WE ASKED:
We talk about the mind/body connection a lot in Pilates. But

ON YOUR MIND
what about the “spirit”? Do you believe there’s a spiritual side to
your practice?

“Pilates was essential to the healing of my body, mind AND spirit

after my sister’s death. IMHO, it is ludicrous to think you can
separate the spirit from the work.” —Amy Teter

“Hasn’t there been enough yoga-izing of Pilates already?”

—Crestview Strengthworks

“Pilates is a movement with biology and science underpinning it. It works, it

makes sense, and with breathing as a principle, one feels awesome afterward.
It does not need to call itself spiritual. I love Pilates, and if you get in touch with
your ‘spirit,’ then awesome, but I do not teach that. I teach people how their
body moves, strengthens and flexes functionally and in alignment. All ages, all
abilities. Safely.” —Pono Pilates

“Spirit: ‘the force within a person that is believed to give the body life, energy,
and power’ (per Merriam-Webster). With this definition, absolutely!”
—Ainka J. Fulani, BreakThrough Coaching - Realize You Can

“I completely agree, and practice and teach this with my clients. It completes
the whole picture of what wellness means to me! Body, mind and spirit.”
—Catherine Stokes

cArDio King Eduard’s cover—the second

Thanks for all the love for
our Nov/Dec cover, featuring
Eduard Botha!
time we’ve featured a male
Pilates instructor—prompted
us to ask you…Should men
do Pilates? Why or why not?
Here’s what you said.

“I have a male client who’s transformed

over the years together. He was
so tight, terrible posture, slightly
overweight, with little strength or
endurance. Now he is lean, strong, very
good posture and much more flexible.”
—@russopilates, via Instagram

“Yes! I see so many of my peers going

to physical rehab for various reasons
“I’m still a big fan of the Pilates and I haven’t been.I attribute my
cardio. Great story from Pilates Style.” health to starting Pilates in my 20s.”
—Bill James, via Facebook —@charmcitypt, via Instagram

“Pilates…men practice, too. Tell your
husbands not to be afraid and come
give it a try! Great cover.”
—@thepilatesroom_chi, via Instagram
“Love his [Eduard Botha’s] mat classes
on Pilates Anytime!” —Mallory King,
via Facebook
"Like us" on Facebook at
www.facebook.com/pilatesstyle.
Tweet us at www.twitter.com/pilatesstyle.
Follow us on Instagram (@pilatestylemag) and
share your pics!
“Healthy hips, happy life. A necessity for
guys.” —@mackiemethod, via Instagram
“Pilates was developed as physical
therapy for German POWs in WW
I, yet, as the years went by, more
and more women practiced it. I take
Pilates occasionally, and at the studio
where I go, all the instructors are
women. The clients, however, are
split. In the mat classes, I’m usually
the only guy, but I’d say about one-
fifth of the privates are guys.”
—David Lampp, via Facebook

12 january • february 2016

reader platform
SPotlight bulletin boArd

WORLD (PILATES) AFFAIRS Q. I’m a curvy

Proving that the method is taking the world by storm, take a girl—far from the
look at these recent conferences that seem worlds away.
dancer type—and
PILATES IN ASIA (PIA) CONVENTION AND FESTIVAL 2015
want to try Pilates.
The third-annual event was held jointly by the Asia Pilates Alliance,
Is Pilates really for
W H at:
a nonprofit Pilates/business organization in Asia established in 2013, and
South Korea–based Care Pilates, founded by Dr. Kyung-won Jang.
W H e r e : Seoul, South Korea every body?
H I G H l I G H t S : Eleven international presenters, including Mary Bowen, Alan
Herdman, Brent Anderson, Kathy Corey and Kevin Bowen, along with 10
local teachers, held workshops, lectures and classes for three days. A forum/
discussion allowed Pilates pros to discuss hot topics, and a party presented
by Care Pilates let everyone, well, let loose. Thirty exhibitors and three
sponsors—including Pilates Style—filled a trade show hall. “It was a great
experience seeing so many enthusiastic and eager Pilates professionals come
together to share and spread Joe’s dream. This convention proves Pilates AnulA MAiberg, co-owner of Sixth
knows no bounds—or boundaries,” says PS Editor-in-Chief Bambi Abernathy. Street PilAteS in nYc’S eASt villAge
(Pictured Above), reSPondS: Short
answer: It certainly is. Long answer:
Somewhere along the line, and
without any blame, the original
message of the Pilates method as
Joseph Pilates intended got a bit
lost. To quote Mr. Pilates himself:
“Through the Pilates Method of
Body Conditioning this unique
trinity of a balanced body, mind
and spirit can ever be attained. Self
confidence follows.”
I take the quote to heart. Self-
confidence often follows when
you start doing Pilates. I don’t
toP row: DO yEun KIM, KEVIn BOwEn, AMy HAVEn, KRISTI COOPER, ALAn HERDMAn, think anyone arrives to Pilates
KATHy COREy, MARy BOwEn, PS EDITOR-In-CHIEf BAMBI ABERnATHy, MATTHEw already perfectly fit and perfectly
ABERnATHy AnD DR. KyunGwOn JAnG, fOunDER Of CARE PILATES comfortable in their own skin. I
bottoM row: THE TwO unRELATED BOwEnS; HERDMAn RECLInES On A PT TABLE; THE found my confidence when I started
MOTHER Of PEARL REfORMERS By CARE PILATES practicing Pilates, and it helped me
improve upon what was already
there. I stand taller, I feel stronger,
PILATES ALLIANCE AUSTRALASIA (PAA) CONFERENCE 2015 and I do things I never thought I
could do. Having said that, I also
W H at: The four-day continuing-education understand how intimidating it can
convention is held biennially by the non-profit be to try something new, especially
PAA organization, established in 2000. when your own body is the focus.
photos courtesy of pIA, pAA And AnulA mAIberg

W H e r e : Sydney, Australia My advice is to try your local

H I G H l I G H t S : Eight industry insiders—Brooke studio, and check out the vibe.
Siler, Sean Gallagher, Chris Robinson, Simona A really great studio shouldn’t
Cipriani and Dr. Joe Muscolino, Cynthia Lochard, feel judgmental, and really great
Dav Cohen and Deborah Thomas—presented teachers have seen it all, from tall
a jam-packed schedule of workshops and to short and from big to small
classes. “Pilates conferences are there to share information and provide new and everything in between. I tell
experiences with presenters from other parts of the world that many may not my students as often as I can to
otherwise get to work with. I’m pleased to say that registrations surpassed any “focus on your own mat” when I
other year to date, and the feedback has been overwhelmingly positive from catch them comparing themselves
both delegates and presenters alike,” says PAA Vice President Olga Tamara. to others and looking around the
room. The only records you need to
Above: OnE Of THE MAny SPRAwLInG MAT CLASSES AT THE PAA COnVEnTIOn break are your own.

14 january • february 2016

 get centered
California
C ALM
Relax and recharge your
body and mind at Spa
Montage Laguna Beach.
W Hy It ’ S a H H H m u St: Located right
along the stunning cliffs of the Pacific
Ocean, the service and staff at Spa
Montage are among the best we’ve ever
experienced. Before we could blink, we
were given a tour of the property with
no shortage of attendants and escorted
to umbrella-covered lounge chairs at the
sparkling lap pool. Other amenities of
the 20,000-square-foot space include
large eucalyptus steam rooms and dry
redwood saunas; a relaxation room
with Montage’s signature “antioxidant
blend” trail mix; an outdoor area with
a whirlpool and cold plunge; and a
fitness studio—Pilates Reformer privates
($145/hour) and free mat classes are
available—and equipment room, both
with ocean views.
P S r e c o m m e n d S : The Elements of
wellness Signature Experience ($445
and up; www.montagehotels.com)
includes massage, reflexology, water
therapy, manual lymphatic drainage,
scrubs, wraps, body brushing, you name
it. After filling out a questionnaire in
advance, Master Therapists customize
the 120-minute (or more) treatment to
balance your body, whether your muscles
are sore from all the hiking, you’re stuck
at a desk all day, pregnant, battling
cancer, the list goes on. Says our tester:
“from beginning to end, it was a flawless,
unforgettable experience that really made
a lasting change in how my body felt.”
16 january • february 2016
HOW TO GET YOUR Spouse
TO THE STUDIO
We’ve all been there, trying to convince our partner to come to
mat class, only to be met with “Maybe next time,” “Nah, I prefer
a workout that makes me sweat,” or, the worst offender of all,
“But isn’t Pilates just for women?”
So how do you get your love to do your other love (Pilates!)? Lead by
example, says a new study conducted at the Johns Hopkins Bloomberg
School of Public Health. Researchers found that if one spouse ramps up his
or her exercise program, the other might just follow the leader.
If adding an extra session to your already-packed repertoire doesn’t
make your spouse hightail it to the High Chair, we’re hoping that our
readers’ tried-and-true strategies for getting their significant others to try
the method might be the magic bullet for you.
EXPLAIN THAT IT WILL HELP
WITH ANOTHER SPORT.
“I convinced my husband,
Michael, to try Pilates once he
started running. He started
slowly, but soon was training
for a race series that included a
5K, a 10K and a half-marathon.
Once he got serious about
training, we would take Pilates
classes together. My main
argument was that Pilates would
help him build strength and,
more important, prevent injury.
Our deal was that if I ever saw
him running with bad posture, he would have to stop. when he had
a stress fracture in his tibia (caused by excessive running), we used
Pilates. now he does stretching and foam roller exercises, and he joins
in on my Reformer classes.” —Brittany Taylor, owner of Brittany Taylor
Pilates in San Diego
MAKE IT A CHALLENGE.
“I got my bodybuilder husband into my studio by showing him a youTube
video of Song young, the director of Pilates flow @2nd in Singapore (and a
rock-star Pilates mover), doing Long Spine without Straps on the Cadillac.
As my husband is not one to be outdone by anyone when it comes to a
workout, I knew he would be up for the challenge. He made me go right to
my studio, start shooting a video and talk him through it with no rehearsal.
He rocked it!” —Sunni Almond, owner of Studio S Pilates in Temecula, CA
IGNORE HIM.
“My husband was a Division III basketball player, and once he started
doing a little Pilates, I didn’t have to convince him to do more. He used to
take my matwork class, because he could blend into the group. (I ignored
him.) Later he started doing a duet with one of his guy friends every
other week. when the teacher was available every week, he decided he
‘needed’ to do Pilates weekly.
“[first-generation Teacher] Kathy Grant told me to never teach my
husband. ‘It's not great on the marriage,’ she said. I taught him once,
and Kathy was right: It did not go well. I found myself making dissatisfied
faces and asking questions like, ‘Is that all you can do?’ So from then on,
he went to another teacher.”—Blossom Leilani Crawford, owner of Bridge
Pilates in Brooklyn, NY
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Q&A ask the experts

Ask the EXPERTS

staying aligned at home • fasting for weight loss •
tips to curb overeating • going to class with back pain
by Samantha Wood and Leslie Dantchik, MS

Samantha Wood, PMA-CPT ®, is a Nutrition expert Leslie Dantchik,

licensed physical therapist. She is MS, is the author of the health
also an international educator and blog www.alphabitesnyc.com.
associate faculty member for BASI The longtime Pilates and exercise
Pilates®. Wood has an MBA from enthusiast has a master’s in
USC and is the owner of The Cypress applied physiology and nutrition
Center in Pacific Palisades, CA, where from Teachers College, Columbia
Pilates is integrated with PT. University.

Q. When working out at home—without the supervision of an

instructor—what are your best tips for keeping form up?

A.
First, let your instructor(s)
know that you plan to
exercise at home, and ask
for tips and things to look out for.
A good instructor will notice your
weaknesses or habits and be able to
guide you. For example, you may have
a tendency to tense your shoulders
toward your ears during the Hundred
and/or arm work, or perhaps anteriorly
tilt your pelvis (over-arch your low
back) in an exercise like Front Support.
take note of these flaws in form or
technique, so you can watch out for
them while working out on your own.
Another good idea is to practice in
front of a mirror, so you can not only
feel, but see your form as well. Our
bodies are smart, and they will take the
path of least resistance. So when we
are working without supervision, it is
easy to “cheat” or compensate with
stronger muscles, even if we are doing
so unknowingly. If you unroll your mat
in front of the mirror, you are more
likely to notice any poor form or
compensation, and then you can adjust
according to your instructor’s tips.
At my center, we give our clients
based on our observations during
sessions and classes.
It is also helpful to educate
yourself on anatomy. If you
understand why you are doing a
certain exercise—what the objective
is and what muscle you are attempting
to activate—you can use tactile
cues on yourself to ensure you are
doing it correctly. For example, when
performing the Side Lift, the muscle
focus is the abdominal obliques. If you
place your top hand on your waist area
where the obliques are located, you
should feel this area tightening as you
lift your legs. If you don’t feel anything,
perhaps your positioning is incorrect,
and you need to adjust it to get the full
benefit of the exercise.
Of course, there are wonderful
web-based tools such as Pilates
Interactive and Pilates Anytime that
you can subscribe to and use on your
phone, tablet or computer. Pilates
Interactive is a great resource to stay
up to date with technique and help
you maintain the integrity of your
form. Pilates Anytime has a huge
library with a variety of classes that
you can do in the comfort of your own
home or on the road. It’s like having
the instructor right there cueing you
through the exercise. Although there
is nothing quite like working with a live
instructor who can observe and cue you
in real time, using these tools is the next
best thing. Because remember, there is
no replacement for good form! —S.W.
photo by bigstock

a “home program.” These handouts

have photos and instructions on how
to perform the exercises correctly.
We often highlight specific areas to
watch out for, or areas to focus on,

18 january • february 2016

Lolita’s
Lolita’s Corner
Corner
Q. What’s the deal with intermittent
fasting? Will it help me lose weight?

A.
The basic premise of intermittent fasting is to
initiate a hormonal response that will allow
your body to utilize stored fat efficiently
for energy, resulting in weight loss. You may think
intermittent fasting is a quick and easy way to drop a few
pounds, but it’s not as simple as arbitrarily skipping a
meal or two.
Although not all fasts are designed exactly the
same, they follow the same general concept of
on-and-off eating periods. One of the most popular
methods is eating for
five days and fasting
for two nonconsecutive If you want to
24-hour periods within
Pilates
PilatesMaster
MasterMentor
MentorProgram
Program a week. While that give fasting
GETGET CLOSER
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LOLITA
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day you choose to
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contact
contact
hours
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with
with
thethe
only
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Master fast. Another variation the pros and
trained
trained
andand
certified
certified
byby
Joseph
Joseph
Pilates.
Pilates. alternates fasting days
with non-fasting days, cons carefully,
Become
Becomea Second
a Second
Generation
Generation
Pilates
Pilates
Teacher!
Teacher! but also allows you
to consume about 25 and consult
Courses
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starting
inin
2016
2016 percent of your regular
March
March29-April
29-April2, 2,
Palm
Palm
Beach
Beach
Gardens,
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FLFL calories (approximately a health-care
June
June
29-July
29-July
3, 3,
Palm
Palm
Beach
Beach
Gardens,
Gardens,
FLFL 500 calories) during the
“fasting” days. Or you professional.
ForFor
more
more
information
information
visit
visit
www.LolitaPilates.com
www.LolitaPilates.com might attempt one that is
designed within the same
24-hour period. This version has you fasting 16 hours
and allocates mealtime to an eight-hour window that
same day; you can count the time you sleep as part of
your fast.
Drink plenty of water throughout your fast to
help stave off hunger. Keep in mind, however, that
fasting does not give you freedom to eat whatever
you want—there are no cheat days. Like with any
Comprehensive
ComprehensiveTeacher
TeacherTraining
Training
Program
Program diet, consistency and moderation are key, and
it’s imperative to maintain a healthy diet to get the
forfor
those
those
whowho
want
want
to to
become
become
Pilates
Pilates
teachers.
teachers. nutrients you need.
Although small preliminary studies have shown
NEWNEW COURSES
COURSES STARTING
STARTING ININ
2016
2016 fasting to have a positive impact on our health by
San
San
Diego,
Diego,
CA CA• Sacramento,
• Sacramento, CA CA • Newnan,
• Newnan,GA GA reducing risk factors attributed to diabetes, heart
• Palm
• Palm
Beach
BeachGardens,
Gardens,FLFL • Jupiter,
• Jupiter,
FLFL• • disease and certain cancers, fasting isn’t for everyone,
especially if you are pregnant. It takes self-control
Raleigh,
Raleigh,
NC NC• New
• NewJersey,
Jersey,
NY NY• •
and commitment, and it’s not without downsides.
Spokane,
Spokane, WAWA • Green
• GreenBay,
Bay,WIWI Common complaints include headaches, dizziness and
low energy, and in fact, many people find it difficult to
INTERNATIONAL
INTERNATIONAL COURSES
COURSES adhere to such a strict regimen—especially when you
Brasilia,
Brasilia,
Brazil
Brazil
• Fribourg,
• Fribourg,
Switzerland
Switzerland • • work out regularly.
Istanbul,
Istanbul,Turkey
Turkey• Kiev,
• Kiev,Ukraine
Ukraine
• Perth,
• Perth,
Scotland
Scotland Most importantly, fasting has not been proven to be
any more or less effective than a healthy, sensible diet
• Piacenza,
• Piacenza,
Italy
Italy
• Sydney,
• Sydney,
Australia
Australia
• •
along with daily exercise for weight loss, since you are
Strasbourg,
Strasbourg,France
France • Tampere,
• Tampere,Finland
Finland still creating a calorie deficit. If you want to give fasting it
a try, weigh the pros and cons carefully, and consult a
health-care professional to choose the best plan for your
individual lifestyle. —L.D.
FOR
FOR
MORE
MORE
INFORMATION,
INFORMATION,
VISIT
VISIT
WWW.LOLITASLEGACY.COM
WWW.LOLITASLEGACY.COM
Q. I love food—sometimes a bit too much!
Any tips to help curb overeating?

A.
We’ve all been guilty of overindulging every now
and again. During certain times like the holidays,
it’s hard to keep your diet in check. Boredom,
stress or even misreading your own body’s cues can also
easily lead to eating way more than you intended. Here are
some of my favorite tips to banish binging.

A gooD offense Is your Best Defense. Don’t skip meals,

especially breakfast. Studies have shown that people who start
the day with a satisfying fiber-rich meal, such as whole-grain
cereal with low-fat milk and fruit, feel fuller longer and are more
likely to make better food choices and less likely to overeat later
in the day. Skipping meals to compensate for eating too much
is another sure-fire way to continue the overeating cycle. If you
are feeling bloated, choosing lighter fare such as a leafy green
salad with grilled chicken or fish and vegetables, may help ease
your food hangover.

PortIon out snAcks. Place snacks, like whole-grain air-popped

popcorn, in single-serving bags to help you from mindlessly
munching at your desk or in front of the television.

know the DIfference Between hunger AnD stArvAtIon. If your

stomach is grumbling, it’s a good sign you’re ready to eat.
But if you feel lightheaded, you’ve probably waited too long
between meals and are past the point of hunger, and as a
result, run a higher risk of binging. Keep snacks handy, like
low-fat yogurt, sliced veggies with hummus, or a heart-healthy
trail mix to keep your blood sugar from dipping. Not only will
snacking carry you through until your next meal, but it will also
help you resist the candy bowl.

stArt your meAls rIght. Use smaller plates, which give you
less surface area to cover, and start each meal with soup, like
vegetable-rich minestrone, or salad to fill you up quicker.

Don’t mIstAke thIrst for hunger. Remember to keep hydrated

throughout the day with plenty of water or non-caloric beverages.

slow Down AnD enjoy your fooD. While eating on the go may
save you time, research has shown that eating too fast may
actually inhibit the release of the hormones that tell your body
when you’re full.

Invoke the 30-mInute rule. Wait at least half an hour after

you’ve eaten to see if you are really want more. And don’t risk
temptation by letting the meal sit in front of you for too long.
Instead, get up from the table, and go for a walk.

keeP A fooD journAl. It may help you recognize your triggers

that lead to overeating.
photo by bigstock

In the short term, overeating probably won’t wreck your diet,

but over time, the calories can add up, and lead to negative
repercussions, both physically and mentally. The key is not to
punish yourself for one or two “bad” meals, but to get right
back to your normal routine the next day. —L.D.

22 january • february 2016

Q. I’m currently seeing a physical therapist
for back pain. Is it still okay to take group
mat and apparatus classes?

A.
This is a difficult question to answer without
knowing the cause of your back pain. Depending
on the pathology, certain movements may be
contraindicated. For example, if you have an acute disc injury,
deep flexion and compression exercises—like Long Spine and
Saw—are not recommended. However, if the source of your
back pain is something else, perhaps extension or side-bending
exercises are not suitable.
Ideally, your physical therapist is educated in the Pilates
method and can advise you on which type of exercises to
modify and/or avoid. If your PT is unfamiliar with Pilates,
hopefully your Pilates instructor has advanced training in
injuries and pathologies (visit www.basipilates.com for more
information on the course that I teach), and he or she can fill
you in on exercises that are or aren’t appropriate for you during
group classes.
If your Pilates instructor does not have this advanced
training, you could ask him or her to please consult with your
physical therapist. Between the two professionals, they should be
able to guide you appropriately. once you know which specific
movements to avoid for your particular condition, you can safely
participate in group classes. Of course, it is always a good idea
to speak with the instructor prior to class, so he/she knows why
you are modifying or eliminating certain exercises. —S.W.
 Partying it Up
TEASER ON THE GO

in Denver
Our fifth-annual
party with Pilates
Anytime brought
200 industry
insiders—and lots
of dancing!

Want in on a little secret?

Want to know why we join
forces with Pilates Anytime
for The Next Pilates Anytime
Instructor Competition? For the
party, of course!
Not really, but our yearly
celebration at the Annual Meeting
of the Pilates Method Alliance is a
Pilates party done right. It’s the best
excuse to get the industry’s leaders
in one room and spend time with
everyone off the mat. Even with the
music pumping, you can always hear
a constant stream of laughter.
All joking aside, one of the
real reasons we take part in the
competition with Pilates Anytime,
awarding the winner a feature in
our magazine, is because we’re
huge proponents of new talent.
While we have the utmost respect
and bow-down admiration for our
industry’s founders and veterans,
we can’t deny the importance
of recognizing and supporting
the up-and-comers, the next
generation of Pilates influencers.
This past November at Chlóe
Mezze Lounge in downtown Denver,
together with Pilates Anytime, we
welcomed 200 guests to celebrate
the Pilates method and crown
Sara Colquhoun, from Melbourne,
PARTY PHOTOS BY ALAN COX

First rOW: SArA COLquhuON, WINNEr OF ThE NExT PILATES ANyTIME INSTruCTOr Australia, The Next Pilates Anytime
COMPETITION WITh PILATES ANyTIME CO-FOuNDEr krISTI COOPEr; LAST yEAr’S WINNEr, Instructor 2015. (Stay tuned for her
juLIE DrIvEr, STrIkES A POSE WITh FIrST-gENErATION TEAChEr MAry bOWEN killer mat workout next issue!)
sECOND rOW: STELLA LAMPkIN AND brANDON gAMbLE; pilates style’S ExECuTIvE Other party highlights included
ADvErTISINg DIrECTOr MATThEW AbErNAThy AND EDITOr-IN-ChIEF bAMbI AbErNAThy the red carpet, hosted by Tracey
thirD rOW, CLOCKWisE FrOM LEFt: vIkTOr uygAN, ErIkA quEST, NOrA ST. jOhN, Mallett. Pilates people know how
rOSALIND vAN AukEr, bALANCED bODy FOuNDEr kEN ENDLEMAN, ELIzAbETh LArkAM, to work it! (Speaking of which,
NANCy MyErS, vALENTIN AND POrTIA PAgE continued on page 26

24 january • february 2016

 Award Winning.

The ICE Credentialing Industry Leadership Award recognizes

an individual who has demonstrated innovative leadership in the
field of credentialing by developing, implementing and researching
programs or practices.
The Institute
for Credentialing
The Pilates Certification Program has certificants in over 45 countries,
Excellence (ICE)
and is available online in English, Spanish and Portuguese. It
awarded Ray Infante,
contributes to the establishment of the professional identity of the
PMA Certifying
Pilates teacher through delineating the role of the Pilates teacher
Agency Manager,
as well as continuing education standards.
their Credentialing Industry
Leadership Award on Thursday,
October 29, 2015 at the ICE
The PMA’s Pilates Certification Program offers the
Exchange in Portland, Oregon.
only accredited certification program in the Pilates
field. On May 22, 2012, the National Commission
for Certifying Agencies (NCCA) granted accreditation to
the PMA Pilates Certification Program for demonstrating
compliance with NCCA Standards.

Questions? Contact Ray Infante.

rayi@pilatesmethodalliance.org or visit
www.pilatesmethodalliance.org/certification
 continued from page 24
check out www.pilatesstyle.com for a silly video with tips on posing for photo
Looking for opps, from Pilates pro jared kaplan.) The Pilates Anytime blooper vid—with
clips from their video shoots—got lots of laughs. hors d’oeuvres like street-

fun new Pilates style tacos, caprese skewers and bruschetta were passed, and as usual, the
champagne was flowing. (Maybe that’s why the dance floor got so rowdy?!)
Later, Lolita San Miguel and kathy Corey presented us (and also Pilates
classes online? Anytime) with a plaque from the International Pilates heritage Congress,
recognizing our work in the community—helping to spread the word about
Pilates, one issue at a time! It was a huge honor that we’re grateful for.
As we kicked off our heels following one epic dance fest, we couldn’t
help but reflect on how lucky we are to be a part of the Pilates community.
It might not be perfect, but it’s life-changing. And we think that’s a damn
good reason to throw a party every year. PS

JohnGarey
Fun. Inspiring. Training.

Your online
resource for fun
and inspiring
Pilates and
Fitness classes.
PARTY PHOTOS BY ALAN COX

Sign up today for
your free 14 day trial
First rOW: kAThy COrEy hONOrS ps EDITOr-IN-ChIEF bAMbI AbErNAThy WITh A PLAquE.
sECOND rOW: MATThEW AbErNAThy WITh TOESOx FOuNDEr jOE PATTErSON;
bENjAMIN DEgENhArDT AND jArED kAPLAN
thirD rOW: DEbOrAh MENDOzA, kyrIA SAbIN WAugAMAN, DIrECTOr OF FLETChEr
PILATES, MArThA TurNEr AND DAvID MCMAhAN

johngareytv.com FOurth rOW: LILLIAN vASquEz, FIrST-gENErATION TEAChEr LOLITA SAN MIguEL AND
CArE PILATES FOuNDEr Dr. kyuNgWON jANg

26 january • february 2016

 PILATES

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 Strength in
numberS
TEASER CORE

“If a tree falls in a forest, and no

one is there to hear it, does it make
a sound?” —Irish philosopher George Berkeley
This 18th Century question couldn’t be more pertinent
than to the Pilates method, says Joseph Quinn, a Pilates
instructor, musician and writer. “More people need to
hear about the power of Pilates. There are all of these
extraordinary transformative processes happening with
people in studios all around the world, but the fact is that
the information isn’t aggregated and put together and
presented. The power of Pilates needs to be recognized by
people who have never even seen a Reformer,” he says.
That’s why he’s created the buzzworthy Pilates
Metrics App (coming soon to the Apple App Store), a
tool for the instructor to track clients’ progress and for the
community as a whole to gather data like never before.
Industry insiders (like Madeline Black, Alycea Ungaro and
even the PMA themselves) are going crazy for it, and it’s
easy to see why: In an industry where we’re obsessed with
details, the app breaks down the nitty-gritty analytics of
a Pilates session. With the tap of a finger, instructors can
instantly share a boatload of information—from intake
forms to how many exercises were executed to the spine’s
biomechanics to the joints mobilized versus stabilized and
muscles activated versus elongated. Quinn and his team
thought of everything, in an interface that’s as gorgeous
as a perfectly executed Teaser.
But developing the technology didn’t happen overnight.
“I was waiting in line for a cup of coffee at five-something
in the morning on my way to the studio [in August 2014].
I was thinking about Pilates and a better way to convey
progress to my clients,” Quinn recalls. “For years, I thought
there should be an app, but didn’t know the angle. I was
frustrated and opened up my Fantasy Baseball scores,
and saw the way in which baseball compartmentalizes the
game and creates isolated statistics. I thought, Why can’t
you create micro-parameters for the human body? If you
could write about the nuances of Pilates in a binary code,
everything would change.”
It didn’t take long for Quinn and his wife, Karinne
Dotinga Quinn, a fellow Pilates teacher, to realize the
potential behind the idea—a digital, Pilates-integrated
network—and leave their successful Real People Pilates
studio in Berkeley behind, moving to Karinne’s family
dairy farm. “We set up a room we called ‘the jungle lab’
with apparatus and computers. We saved money, did
computations and signed up for the discovery phase
[a think tank to vet the idea] in January 2015 with San
Francisco’s top app-development firm right before my
wife found out she was pregnant again. It was a total leap
of faith on our part. But we went for it,” says Quinn.
And from the looks of it already, it’s going to pay off in
more ways than one. “The future of health-care reform lies
in predictive analytics and preventive care,” says Quinn. “If
Pilates works, and we can prove it, then the whole industry
expands and moves forward. The great part is that we know
Pilates works. We just need to get into that data game and
put ourselves on the map,” says Quinn. “I’m not trying to
change Pilates itself; all I’m trying to do is to demonstrate a
way to prove its value in the modern world.
“If Pilates can be who/what we are—analytical by
nature—and though big-data analytics, the world will
come to us.” And that, my fellow Pilates practitioners, will
make one hell of a sound.
For more information, visit www.pilatesmetrics.com.
—Amanda Altman

INCLINED TO REFORM
If a Reformer and weight-lifting machine had a baby, it would be the Pilates Power
Gym Pro. If you haven’t seen The Home Shopping Network infomercials with
Pilates teacher Kristin McGee, the device is a mini Reformer—57 inches long and
65 pounds to be exact—that’s foldable and portable (it’s on wheels) but can still
hold up to 300 pounds. But what really sets it apart is the three-height-adjustable
incline on the carriage, which takes you from Pilates to gym moves in minutes.
“It's the most convenient way to get an awesome resistance-based workout
in your own home. You can get mega resistance when you raise the platform and
take your Pilates workout to a new level!” says McGee.
Celebrating its 10-year anniversary, the Pilates Power Gym Pro, now offers
13 DVDs and an online video membership at www.thefitnesschannel.com (from
$329.95; www.pilatespowergym.com). —A.A.

28 january • february 2016

Tot Training “I loved getting
to spend each day
You’ve heard of Pilates for kids, but what about for the even with our baby
younger set? Playlates, a new app created by Nathanael daughter and wanted
Buckley, a Pilates instructor in Washington D.C., is directed two things for her:
toward the tiniest of tots. The program features mini to keep her engaged
“workout” videos for two-, four-, six- and eight-month-old and entertained,
babies, each with 15 method-derived moves. and to bring her
The app-spiration? Buckley’s very own babe. “I loved fully into our world.”
getting to spend each day with our baby daughter and
wanted two things for her: to keep her engaged and
entertained, and to bring her fully into our world,” says
Buckley, who’s been teaching Pilates for 16 years in the
States, the U.K. and Down Under. “She was incredibly excited
about trying new things, and turning Pilates exercises into
little challenges she could master became a kind of daily play
for us. It helped keep our days fun and helped me appreciate
all the little triumphs she achieved on her way to the big
milestones of crawling, standing and walking.”

O u R v E R d i c T : Doing the moves with PS’s resident infant—

my son Owen, seven months as of press time—is fun! It’s
easy to fit in the simple moves anytime, anywhere, and they
almost always lead to a fit of giggles while he’s unknowingly
learning balance, getting light but necessary stretches and
strengthening his postural muscles. We’re ga-ga for it (free intro,
plus $1.99 per class; available at the Apple App Store). —A.A.

Train your own Pilates teachers and GROW your business!

Personal Best Pilates Instructor Academy is currently accepting applications from independent Pilates studio owners to join
our growing team of Teacher Training Licensees.

Benefits of the PBPIA Licensee Program:

x Affordable licensing of comprehensive, high-quality x PBPIA curriculum components meet current national
contemporary Pilates instructor education requirements for PMA Certification exam
x Substantially increased revenue potential for Licensee Studio – x No need to “recreate the wheel” – all instructor and student
you can begin earning revenue immediately materials and marketing materials are provided. TM

x Very generous revenue sharing structure x Brand identity – PBPIA is known throughout the midwest for
x Opportunity to teach workshops in your own studio, in small class sizes, rigorous standards and affordable pricing
your own market
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x Complete control – As a PBPIA Licensee, you set the schedule
and pricing for your own workshops

TM

Like Personal Best Pilates Visit Our YouTube Channel

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 WEIGHT- DIET TRICK
TEASER WELLNESS

LOSS
NEWS
Put nine lemons in
a bowl—or any
fruit really.
Researchers at
Cornell Food and
Brand lab found
that women with a
Is slimming
fruit bowl on their
down harder
kitchen counter
today?
weighed 13 pounds
If you’ve made dietary changes and amped up your
cardio, but the pounds still aren’t falling off, other forces less than their
may be at play, reports new research in the journal
Obesity Research & Clinical Practice. counterparts. But
The National Health and Nutritional Examination
Survey collected dietary and physical activity data from whatever you do,
more than 36,000 people between 1971 and 2008, and
14,400 people between 1988 and 2006. It turns out that hide your cereal.
subjects who consumed the same amount of calories
and did the same workouts in 2006 had higher BMIs Those with a box of
than those who ate and exercised the same amount in
1988. What gives? the breakfast food
Researchers speculate that stress and pollution
levels might be contributing to the higher level of fat in plain sight tipped
storage. Additional factors, like sleep deprivation and
the use of medicines that cause weight gain (such as the scales at 20
antidepressants), might also be to blame.
To observe if stress or reduced sleep might be pounds more. Box
impacting your weight loss, keep a detailed journal
of what you’re eating, how much you’re exercising it up, people!
and sleeping, and your mood levels. Wouldn’t it be
something if the secret to a healthier waistline is
sacrificing that run for some zzz’s? —Kelly McLendon

SCARY STAT
Processed meats are the new smoking. A new report
from the World Health Organization’s International Agency for
Research on Cancer categorizes bacon, hot dogs, deli, ham and L’s
r a at s
sausage with cigarettes, labeling them all the highest level ne
g e essed m ns.
e

o n roc ge
ge ng: P f carcino
of carcinogen. (Note that this classification is based on research, r
sU r n i ve l
o

wa ain a hig
h le
not risk, meaning that cancer risks associated with smokers are con
t

still much greater than for processed meat eaters.) Time to huff
and puff those mystery meats away.

30 january • february 2016

ON OUR RADAR
Here’s the scoop on our latest obsessions.
good citizen PiLates LooPs Work out barefoot? During flu season? Get
a pair of these protective loops that are compatible with most apparatus. The
brainchild of PhysicalMind-trained Pilates pro Jackie Hinton, the sanitary loops
don’t sacrifice function, thanks to a trifecta of breathable cotton, flexible nylon
and waterproof foam. Choose from a single or more supportive D-ring (so you can
double wrap) and four styles for women (we heart The Socialite) and two for men
($60–$65; www.goodcitizenla.com).

Lifefactory gLass mUgs Take your morning brew to go in a spill-proof,

BPA/phthalate-free glass fit with an insulated foam sleeve available in five colors
like Lava (orange), Sage (green) and Plum (no explanation needed). We love the
ingenious sipping well that cools beverages on their way out. Because the only
thing worse than a lukewarm latté is a burnt tongue
($26.99 for the 16-ounce size; www.lifefactory.com).

dr. dennis gross antioxidant cLeansing cLoths Stash these towelettes

in your gym bag for a post-workout pick-me-up. Formulated by Dr. Dennis Gross, a
dermatologist on NYC’s posh Upper East Side, they exfoliate, hydrate and protect
the skin without parabens, sulfates or phthalates. The wipes left our skin looking
dewy and got rid of any residual makeup ($18 for 30; www.sephora.com).
—Amanda Altman

Mind.
Body.
Socks.

From the yoga or Pilates studio to mindfulness practice or

meditation, Toe Talk’s stylish line of grip socks provides a personal
800.647.0859 • toetalkmindful.com
mantra to help you focus your mind and invigorate your soul.
 We Beans
teaser Food

Legumes are having a Tolerant Organic Red

moment. From cereal Lentil Rotini
made with navy
Whip up a quick dish with
beans to brownies these Non GMO Project
Verified, gluten-free noodles
made with pintos, that contain a full serving of
vegetables ($4.69 per 12-ounce
the buzzworthy box; www.tolerantfoods.com).

superfood—beloved Per 3 ounces: 300 calories; 1g fat; 15mg sodium; 11g fiber; 21g protein

by nutritionists for its

Grainful Steel Cut Meals
high protein and fiber
Vegetarian Chili
content—is becoming
known as more than The peppery, smoky soup with whole-grain
oats, plus black, pinto and kidney beans,
just as “good for is perfect post-Pilates ($5.29 per 10-ounce
box; www.grainful.com).
your heart” or “the
Per (about) 10 ounces: 260 calories; 8g fat; 340mg sodium;
wonderful fruit” (you 9g fiber; 13g protein

know the rest!). Read

Beanitos Hint of Lime
on for our favorite
legume-laced eats One of the brand’s newest flavors, the Non
GMO Project Verified chips are made with
and treats. navy beans, long-grain rice and lime oil.
Round ’em out with some veggie-loaded
guac ($4.49 per 6-ounce bag;
by Kelly McLendon www.beanitos.com).

Per ounce: 140 calories; 7g fat; 160mg sodium; 6g fiber;

4g protein

32 january • february 2016

 Breads from Anna Black Bean Brownie Mix
Indulge in this chocolaty treat made with chickpea, pinto and
navy bean flours and without any refined sugars. (You add
your own black beans.) We love that Anna Sobaski, the brand’s
founder, does regular Pilates in Iowa City ($7.49 per 14-ounce
package, or 24 brownies; www.breadsfromanna.com).

Per 2 tablespoons: 45 calories; 0.5g fat; 55mg sodium; 2g fiber; 1g protein

Larabar Peanut Butter Cookie

Did you know that the protein-rich
peanut is technically a legume, grown
underground, not in a tree? Just three
ingredients made up this peanutty, grab-and-go bar, free of gluten,
dairy and soy ($1.99 per 1.7-ounce bar; www.shop.larabar.com).

Per bar: 220 calories; 12g fat; 70mg sodium, 4g fiber; 7g protein

Love Grown Foods Power O’s Strawberry

Ever had beans for breakfast? Do it! This delicious
puffed cereal contains a blend of Non GMO Project
Verified navy beans, lentils and chickpeas; there’s no
artificial coloring in sight ($4.49 per 10-ounce box;
www.lovegrownfoods.com).

Per cup: 120 calories; 1g fat; 65mg sodium, 3g fiber; 4g protein

Mediterranean Snack Foods Baked Lentil Chips

in Sea Salt
Pair these with a Greek yogurt–based dip at game-day
parties. The plant-based, gluten-free crackers are high in
protein, iron and vitamin B1 ($3.75 per 4.5-ounce box;
www.mediterraneansnackfoods.com).

Per 14 crackers: 120 calories; 3g fat; 180mg sodium; 2g fiber; 5g protein

Quinola Mothergrain
Express Quinoa in Spicy Mexican
A great substitute for rice, this delicious side, which
contains adzuki beans, can be eaten hot or cold and
only takes 90 seconds in the microwave ($2.99 per
8-ounce pouch; www.quinola.com).

Per (about) 9 ounces: 228 calories; 4.6 g fat; .6g sodium;

4.7g fiber; 7.9g protein
TEASER BEAUTY

These natural and organic products get the job done.

By Nicole Grippo Ruotolo

Are “green” beauty products—which contain
natural ingredients instead of synthetic chemicals
and preservatives—worth seeking out? Absolutely,
says Dana Stewart, co-founder of natural skin-care
line Mad Hippie. “The skin is the largest organ of
the body and it’s porous, absorbing much of what
it comes in contact with. Many of the chemicals
that are widely used in skin care, such as parabens,
phthalates, SLS [sodium lauryl sulfate] and
oxybenzone, are connected to a wide array of health
concerns. They also wind up in our rivers, lakes and
oceans, and wreak havoc on the environment.”
But going green doesn’t mean giving up effective
products. We scoured the market for products that
avoid preservatives, artificial colors, fragrances and
irritating chemicals—and deliver optimum results.

DAY CREAM
When model (and Pilates fan) Miranda Kerr couldn’t find organic products that worked for her,
she decided to create her own line. Packed with green tea, chamomile and rose extracts, the
award-winning Kora Organics by Miranda Kerr Tinted Day Cream hydrates and gives you
subtle coverage ($62 for 1.7 fluid ounces; www.koraorganics.com).

FACE WIPES
Keep all-natural, biodegradable Yes to Cucumber Facial Wipes in your Pilates bag,
travel case and bedside drawer for those lazy nights. Organic cucumber soothes and
softens skin while green tea prevents breakouts ($5.99 for 30; www.yestocarrots.com).

FACE SERUM
Mad Hippie Vitamin C Serum contains vitamins C, E and hyaluronic acid to help
reduce wrinkles, enhance collagen production and tighten skin. Smooth onto face
and neck before moisturizing ($33.99 for 1.02 fluid ounces; www.madhippie.com).

FACIAL CLEANSER
Thanks to its namesake ingredient, kombucha, a fermented tea, as well as grape stem
cells, algae extract and green and white teas, emerginC Scientific Organics Kombucha
Cleanser removes dirt, excess oil, makeup and environmental pollutants. Plus, for every
bottle sold, the brand plants a tree ($35 for 4 fluid ounces; www.emerginc.com).

HEALING SALVE
Farmaesthetics Hand to Heel Softening Salve, formulated by green-cosmetics
pioneer Brenda Brock, combines caledula (which locks in moisture) and beeswax (a
natural healer) to soften snagged cuticles, dry elbows and cracked heels ($29 for 2.5
fluid ounces; www.farmaesthetics.com).

EYE CREAM
Want your eyes to look like you got eight hours of sleep? Nourish Organic Renewing +
Cooling Eye Treatment with Avocado + Argan Oil helps reduce puffiness and dark circles,
thanks to an oil blend of avocado, Moroccan and argan, and an ingenious applicator ($19.99
for .5 fluid ounce; www.nourishorganic.com).

34 january • february 2016

 MULTI-USE
MOISTURIZER
Spritz Promise Organic Nourishing Coconut Oil
on your body, face and even hair to moisturize
and soften without a greasy feel. Rich in
antioxidantsand proteins, coconut oil helps prevent
the signs of aging and wrinkles ($19.99 for 3.4 fluid
ounces; www.promiseorganic.com).

SUNSCREEN
All Good Sport Sunscreen SPF 33 protects skin from
harmful UV rays with zinc oxide, while moisturizing with
organic fruit and jojoba oils. Plus, the non-greasy formula
doesn’t leave a white residue ($15.99 for 3 fluid ounces;
www.elementalherbs.com).

FACIAL SCRUB
Jojoba Bead & Bamboo Facial Exfoliant gently sloughs off
dead skin cells, so it’s gentle enough for the most sensitive
complexions. Australian clays, bamboo and pure Australian
jojoba beads (which are sustainably grown on the company’s
farm) penetrate the deeper layers of the skin, leaving it
looking radiant and glowing ($39.95 for 2.7 fluid ounces;
www.thejojobacompany.com).

HYDRATING MASK
Farmacy Hydrating Coconut Gel Mask adheres to your
face so the potent ingredients—including moisture-
boosting coconut gel and cucumber extract—can
penetrate skin. Leave the mask on for 20 minutes, then
remove and gently massage the leftover gel into your
skin ($24 for 3; www.sephora.com).

SHAMPOO AND
CONDITIONER
Rich in phytoceuticals extracted from Italian
artichoke and natural jojoba microcapsules, Davines
Naturaltech Detoxifying Scrub Shampoo removes
product buildup without stripping hair’s natural
oils. Follow with Davines OI Conditioner, which has
antioxidant-rich roucou oil and apricot butter for
soft, shiny strands ($26.50 and $34 respectively—
each 8.45 fluid ounces; www.davines.com).

HAIR SERUM
Smooth a few drops of Josie Maran Argan Oil Hair Serum
on any hair type, from super-fine to unruly curls, for a mane
that looks healthier and lustrous, thanks to pure argan,
jojoba and avocado oils and vitamin E ($30 for 2 fluid
ounces; www.sephora.com).
 Cobalt Look effortlessly chill in icy blue
TEASER Style

and shades of gray with our

COOL
picks for winter workout fashion.
by Robin Camper

S TAY
S IN
PLAC
E
for her
REFL
ECTIV
PRIN E
T

FAST- DRYING

SLIP-
NT
R E S I S TA

MEMO
RY FO
SOLE AM

HEADBAND Nike Pro Swoosh Headband, $15;

www.nike.com. EARRINGS Oscar de la Renta Crystal
Stars Earrings, $150; couture.zappos.com.
TOP Seamless Base-Layer Top, $30; www.hm.com.
SPORTS BRA Splits59 ‘Loren’ Sports Bra, $48;
www.nordstrom.com. JACKET Forever 21 Galaxy Print
Athletic Jacket, $30; www.forever21.com. SCARF Uniqlo
Heattech Knitted Scarf, $15; www.uniqlo.com.
LEGGINGS Fabletics Salar Capri in Northern Lights
Reflective Print, $45; www.fabletics.com. BAG Athleta
Dot Dot Dot Drawstring Bag, $29; www.athleta.com.
TOWEL Manduka ‘eQua’ Hand Towel, $16;
www.nordstrom.com. SHOES Camper Women’s Peu Senda
Flat, $159; www.amazon.com. LEG WARMERS ToeSox Leg
ONE SIZE Warmers Thigh High, $35; www.toesox.com.
FITS MOST

36 january • february 2016

for him
R ETA
INS H
E AT

E
TA B L
FOR STRAP
COM E R
ULD
SHO

GET
NS
I C ATI O
NOTIF

LIGHT
AND
B R E AT
HABLE

E-
MOISTUR
WICKING

HAT Heattech Knitted Cap, $10; www.uniqlo.com. MAT BAG Athleta Yoga Tote
by Mo&Co, $48; www.athleta.com. SWEATSHIRT Uniqlo Men Sweatshirt, $10;
www.uniqlo.com. JACKET Fabletics Sylvan Cardigan, $100; www.fabletics.com.
WATCH Pebble Classic, $70; www.pebble.com. TEE Kinetic Short Sleeve Nickel,
$39; www.soybu.com. LEGGINGS H&M Running Tights, $30; www.hm.com.
SHORTS Kris Van Assche Printed Hem Shorts, $196; www.farfetch.com. SHOES
Lacoste Sport Light 2.0, $147; www.yoox.com.
EAT SMART

ealistic,
t hese r
h
c es s wit ls.
for suc it h goa
p w
ur s elf u -to-live- ley
Set y
o easy By A.J. Han
I t’s that time again, when you pledge to
overhaul your diet for the sake of your
waistline and your well-being. You’re
a paragon of virtue to start, but just a
few weeks (or even days) in, your motivation
begins to flag. Feeling “hangry”—hungry and
angry about all that deprivation—you scarf
or clad in workout wear, killing an advanced
Pilates sequence. The ritual will help boost
your confidence, she says, which is a proven
prerequisite for success.

commit to three
squares. Consuming
down two pieces of sheet cake at an office small, frequent meals
birthday party, and then scrap your evening might seem like a no-
salad for Mexican takeout and a heaping bowl brainer for keeping hunger
of ice cream. and energy dips at bay,
If that’s a wrap on your resolution for but it’s not necessarily the
2016, welcome to a not-so-elite club. Only best way to slim down.
8 percent of people who make New Year’s “It depends on your
resolutions make good on their vow to personality and schedule, but I find mini meals
slim down, according to research from the make people more obsessed with food,”
University of Scranton. That’s not to say Tallmadge says.
annual goal-setting isn’t worthwhile: The
research also revealed that people who do
follow the tradition are 10 times more likely to Consuming small, frequent meals might
succeed than those who don’t.
Before you blame a lack of willpower seem like a no-brainer for keeping hunger
and energy dips at bay, but it’s not
(or those cake-loving co-workers!) for your
poor follow-through, look at your resolutions
with a critical eye. Ask yourself if they can
really be accomplished within the time
frame you’ve allotted and what you’ll do
necessarily the best way to slim down.
specifically to support them on a daily basis.
“Without an attainable, detailed action plan There’s a physiological downside to grazing
in place, you won’t make it to the finish line,” as well: “When you continually eat throughout
says nutritionist Lisa Jubilee, MS, CDN, a the day, your body has no reason to tap into fat
cofounder of Living Proof Nutrition Strength reserves for fuel,” Jubilee explains. “For most
Pilates in New York. “It’s also important that people, consuming moderately sized, nutrient-
the strategic steps be things that you’re rich meals less frequently will give the body a
willing and able to work into your schedule.” greater chance of reaching glycogen depletion
If you spend long hours on the job, for and enable fat loss to occur.”
example, telling yourself you’ll cook every
night will only set you up for failure. “It’s Eat morE consciously.
more effective to be consistent,” she says, Multitasking—say,
opting for modest vows you can live with (say, munching while watching
two home-cooked meals a week) rather than TV, reading or texting—
lofty ones you can’t. can be a recipe for
To inject momentum into your best overindulging. Instead, sit
intentions, Jubilee and other experts came down to eat. Clear your
up with 11 very doable goals. Adopt a few to desk of distractions and
start, adding more as the first ones stick. By make your dinner table
staying flexible and being patient, these good- a tech-free zone so you can focus solely on
for-you behaviors will soon become second- your meal. “Chewing each bite of food until it’s
nature, helping you make those weight-loss almost liquefied forces you to slow down and
ambitions a reality. allows the body to absorb more nutrients,” says
Joel Fuhrman, MD, author of The End of Dieting:
Picture a slimmer, stronger How to Live for Life (HarperOne, 2014). “It takes
you. “Like any work project, about 20 minutes for your brain to receive
you should have an idea signals from digestive hormones that you’re full.”
of what the end result will
be” before you begin, says allow yoursElf a
Katherine Tallmadge, MS, RD, daily trEat. Nothing
the author of Diet Simple: not to like here! If
Lose Weight & Get Healthy chocolate, a bag of
Without Dieting (LifeLine Press, chips or a glass of wine
2011). She suggests visualizing your life when is calling your name, go
you’re at your ideal weight at least once a day, for it—within reason,
be it walking into a party looking fabulous, of course. “Banning

pilatesstyle.com 39

Adopt a few to start, adding
more as the first ones stick.
By staying flexible
and
being patient,
these good-
for-you behaviors will soon
become second-nature, helping
you make those weight- loss
ambitions a reality.
foods is not sustainable,” says Susan
Moores, MS, RD, a nutrition consultant in
St. Paul, MN. “A ‘forbidden fruit’ becomes a
bigger draw and a point of focus.”
“A healthy diet is about balance, not
extremes,” adds Jubilee. “That’s why I tell
my clients to first feed their body what it
needs and save a little room for what it purely
wants.” Many successful weight losers and
maintainers follow the 80/20 rule, making
sure 80 percent of their calories consumed
are healthy and saving the remaining
20 percent for an indulgence. Others
simply factor a portion-controlled 100- to
150-calorie snack into their daily calorie
tally. But be sure to make that treat count;
for a sweet or salty snack to truly satisfy,
it should be something you’re craving,
whether that’s a cup of fruit-flavored Greek
yogurt or a few squares of dark chocolate.
And if you’re tempted to go back for
seconds? Keep in mind that you’ll have
another chance to partake tomorrow—and
every day after that.
KEEp tabs. Writing
down everything you
put in your mouth
may be annoying and
feel like a lot of work,
which is why many
people don’t do it. But
journaling can up your
chances of following
through with the changes you need to make,
Tallmadge says. In addition to keeping you
accountable, jotting down what you eat, as
well as your motivation for losing weight and
the feelings surrounding every meal and
milestone, is a process that’s vital to staying
confident and strong.
But don’t shy from documenting the
little slips along the way as well. “Negative
reinforcement is sometimes just as important
as positive reinforcement,” she says. If you’re
40 january • february 2016
reading about the stomachache you had
after a junk-food binge, you may think twice
about polishing off a box of doughnuts or a
big plate of fries.
institutE fish
fridays. “Like the
concept of Meatless
Mondays, this is a clever
way to include seafood
on your menu,” says
Moores. Ounce for
ounce, fish contains
fewer calories than beef
and even poultry, and
provides an important dose of omega-3 fatty
acids—nutrients linked to a healthier heart
and brain. “Still, it’s not a blanket pass,”
she cautions. “It hinges on the way the fish
is prepared, what it’s eaten with and many
other elements.”
There’s one other catch, too: You can
easily cancel out the benefits with seafood
that’s contaminated with mercury, antibiotics
or harmful chemicals like PCBs. To play
it safe, look for sardines, mackerel, wild
Alaskan salmon, pole-caught albacore tuna
and Arctic char. For additional options, check
out the Monterey Bay Aquarium’s “Super
Green” list at www.seafoodwatch.org; you
can find the best picks for your state or
download its free app to your smartphone.
Eat onE Extra
sErving of
pwroducE a day.
Ideally, you should
strive for a minimum
of five servings of
fruits and vegetables
daily, but if you’re not
there yet, know that
even adding one can
help you peel off the pounds. (For once,
eating more pays off!) A new study in the
journal PLOS Medicine found that an overall
increase of a daily serving of vegetables
or fruit over a four-year period led to
less weight gained— 0.25 pounds less for
vegetables and 0.53 pounds for fruit.
Low in calories and high in fiber, fruits
and vegetables take up more space in the
stomach, which makes you feel fuller faster,
says Dr. Fuhrman. “They’re also packed with
phytochemicals and angiogenesis inhibitors,
which keep fat deposits from expanding.”
An easy way to up your intake: Have a salad
or small cup of veggie-based soup before
a meal (which has also been shown to quell
hunger). Or use this goal as an excuse to
go to the farmer’s market regularly and try
a new fruit or vegetable—often, the vendor
can suggest delicious ways to prepare it.
Many successful weight losers and maintainers follow the 80/20 rule,
making sure 80 percent of their calories consumed are healthy and
saving the remaining 20 percent for an indulgence.

go a littlE nuts. you may soon be shopping for a larger size.

“Both nuts and seeds
contain healthy fats
and a broad array of
micronutrients,” Dr.
Fuhrman says. “Not only
do they help to lower
cholesterol and reduce
the risk of heart disease,
they’ve also been shown to benefit weight loss.”
So how do nuts—which are high in
calories—help you shed pounds? For one
thing, as much as 20 percent of the fat in nuts
doesn’t get digested, according to a 2008
paper published in The Journal of Nutrition.
The study researchers believe that the protein
and fiber in nuts up the satiety factor, so you’re
likely to offset the majority of those calories by
eating less later in the day.
But moderation is key, Dr. Furhman points
out. Limit your intake to one ounce a day
for women (one and a half to two ounces for
men). Eat them as snacks or incorporate them
into oatmeal, salads and main dishes. He
recommends focusing on omega-3-rich nuts
like walnuts and almonds, as well as hemp, flax
and chia seeds.
squEEzE in a swEat
sEssion bEforE a big
mEal. Whether it’s a
celebratory dinner or a
baby shower, preface a
food-centric event with a
Pilates session (or other
strength-training workout)
or a brisk walk or other
low-intensity cardio.
Resistance training creates more metabolically
active muscle tissue, which can increase the
number of calories you burn over a 24-hour
period, while aerobic activity uses more body
fat for fuel. But don’t go all out—vigorous
workouts deplete glycogen stores and leave
you feeling ravenous—which can leave you
vulnerable to overeating at the event.
A paper published recently in the European
Journal of Clinical Nutrition found that fast
food and restaurant meals contain 200 more
calories on average than those eaten at home,
and they’re considerably less nutritious. If you
like to socialize with friends and family, get into
the habit of hosting an intimate dinner party
once a month. Eating fresh home-cooked
meals will not only allow you to control the
portion size and quality of the food you put in
your mouth, says Tallmadge, “it will also force
you to seek out healthy and delicious recipes
that you’ll want to share with your guests.”
gEt onE
morE hour
of slEEp —
EvEry
night. While
researchers
have long
believed that
skimping on
zzz’s over long periods may contribute to
the widening of your waistline, in a recent
animal study, researchers from Cedars-Sinai
Medical Center discovered that even one
night of poor sleep is as detrimental to insulin
resistance—a common precursor to diabetes
and other health conditions—as six months
on a high-fat diet.
“It appears that in times of sleep
restriction, the satiety hormone leptin is
decreased, while the hunger hormone ghrelin
is increased,” says Dr. Fuhrman.
Figuring out your new bedtime is a cinch,
says Tallmadge. “Count back eight hours
from when you need to get up.” Then get to
dreaming about a slimmer, healthier you. PS

host a
dinnEr
party. A
lunch or dinner
out is fine
from time to
time, but do it
too often and

pilatesstyle.com 41
 Sticking
SUCCESS STORY

the Landing

Stricken with multiple sclerosis and a string of

complications, mom-of-three Gina Lang found
healing—and ditched her cane—thanks to Pilates.
By Gina Lang as told to Joanna Powell
Growing up in Sayreville, NJ, I was always
an athletic kid. I took pride in my physicality
and competed on the gymnastics team in
high school. But when I was 18, I developed
problems with my vision. My eyes began
rolling and moving in a way I couldn’t control.
My first cousin had multiple sclerosis—an
often disabling disease in which the myelin
sheath that surrounds the nerve cells is
damaged, affecting movement—so my
mother suspected that I might have it, too.
She took me to a top neurologist at Columbia
Presbyterian Hospital in New York, but there
were no MRI machines then, so a diagnosis
was difficult. He pooh-poohed her concerns
and sent us home. And in time, my vision
corrected itself.
After high school, I began teaching
gymnastics at Alts Gymnastics in Matawan,
NJ, where I met my husband Joseph Lang.
Seven years later, after my third child was
born, I experienced numbing in my legs.
At that time, doctors thought maybe I had
diabetes, but all the tests were negative.
Again, the symptoms subsided, and life went
on. As I would realize later, I was dealing with
a very cyclical condition.
A SenSe of foreboding
When I was 30, my family was devastated
when my brother was diagnosed with MS. I
borrowed a book from the library about the
disease, but only got about halfway through
when I had to put it down. I felt an unsettling
sense of dread and couldn’t finish reading it. I
told my husband, “I have this.”
Three years later, during the Christmas
season of 1993, my fears became a reality.
One day I started experiencing double vision
when I moved my eyes to the left. By the
time I arrived home, I was seeing everything
double. I went to an eye doctor who told me
the problem wasn’t with my eyes, but with
my brain. He called a neurologist who made
an appointment for me even though it was
Christmas Eve.
Because I’d read the book, I was convinced
I had MS. I told the neurologist I had a
first cousin who had it and my brother had
been diagnosed three years earlier. MS isn’t
technically considered a familial disease—
doctors insist it’s not hereditary—yet there are
many instances of family clusters. Even as I lay
in the MRI machine, I hoped against hope.
At L ASt, A d iAgnoSiS
The day after Christmas, the neurologist called
and gave me the MRI results. As I suspected,
the news was not good. I was officially
diagnosed with MS at the age of 34.
For the next several months, I could barely
see. I could hardly take care of my children,
Elizabeth, who was 14 at the time, Noah, who
was 11, and Jim, who was
9. Thankfully, my mother
lived with us—I’d bought
my childhood home from
her, and she still lived
there—and she helped
tremendously. I couldn’t
drive, so people from
my church stepped up
and took the kids to their
activities. But still, there
was a lot of chaos and
uncertainty. In the dark of
night, when I was alone
with my thoughts, I’d
worry that I was going to
go blind. I’d panic thinking
about the fact that my
own body was killing my
brain. It was a terrible,
helpless feeling.
More CoMpLiCAtionS
Eventually, my eyesight improved, but then
I began to suffer what are now known as OPPOSITE PAGE: TWENTY-
tonic seizures—sometimes up to 350 a day TWO YEARS AFTER HER
that would last for 30 to 40 seconds. They DIAGNOSIS, LANG DOES
would start on the left side of my face. Those A BALLET STRETCH AT
muscles would stiffen and contract and then ROBERT WOOD JOHNSON
the spasm would move up over the top of my FITNESS & WELLNESS
head and give me a kind of brain squeeze, CENTER IN OLD BRIDGE,
then the right side of my body would go NJ, WHERE SHE IS AN
numb, and I would lose control of the whole INSTRUCTOR.
right side of my body.
My neurologist had no experience ABOVE: EvEN AT HER
with this symptom. He put me on an WORST MOMENTS,
antispasmodic med that didn’t really help. LANG STILL TAUGHT
So I picked myself up and went to the GYMNASTICS, INCLUDING
Rutgers University medical library. (Back in TO HER NIECE HEATHER
1993, there was no Wikipedia or WebMD— DESIMONE, SHOWN HERE
you had to go to a medical library!) I AT THE GYMNASTICS CLUB
discovered that tonic spasms were more IN FREEHOLD, NJ, IN 2000.
effectively treated with a different drug
called Tegretol. My neurologist trusted my
findings and put me on Neurontin, which is
in the Tegretol family, and that finally got
the seizures wrangled.
I also had issues with proprioception,
which has to do with the kinesthetic sixth
sense. Basically, finding your footing on the
ground is connected to your vision, and if
those perceptions are off, it affects your
balance. When I’d go from a small room to
a big room, I’d lose my balance and almost
fall over. If I went from a tile floor to a
carpeted floor, my brain couldn’t adjust—I’d
find myself grabbing onto strangers or
falling. My mobility deteriorated to the
point where I had to walk with a cane.
With MS exacerbations, you get hit
hard until you get that issue under control.
Your health improves temporarily, but then
there’s the next onset and a new issue to
pilatesstyle.com 43
 It was Pilates that
took me to the next step in
managing MS because it
helped me function in the
daily world.
rIGhT: THE WUNDA CHAIR
IS LANG’S FAvORITE
WAY TO SqUEEZE IN A
WORkOUT BETWEEN
CLIENTS.
treat. After each episode, you may get 90
percent of function back, but there’s always
some damage that lingers.
A new CriSiS
There were other health problems as well. In
2001, I found a lump on the top of my mouth
and was diagnosed with salivary gland cancer
that required surgery.
I was also taking Iv steroids for the MS,
which caused all my joints to swell and
made me feel sicker. Reaction to another MS
medication sent me to the hospital with hives.
Two years later, my health completely
nosedived. I began having intense stomach
pain and was unable to eat. In order to digest
food, the human stomach needs to contract
three times a minute. My belly had stopped
moving, though—a condition known as
gastroparesis, or paralyzed stomach.
I couldn’t eat. And by this point, the MS
was causing tremendous pain and migraines.
I was only 43, but felt 103.
turning point
One day soon after, I looked at my husband
and said, “I have to do something different. I
can’t live like this for the rest of my life.” The
Robert Wood Johnson Fitness and Wellness
44 january • february 2016
club had opened a mile from my house, and
I saw they offered mat Pilates every day. I’d
heard of Pilates from seeing Mari Winsor’s
Pilates ads on Tv. I remember thinking, Gosh,
I could do that! You lie down and you don’t
even have to sit up! So I decided to sign up.
I loved Pilates from the first moment!
I began taking a mat class every day and
scheduled my whole life around those
sessions. As Zoey Trap, the Peak Pilates
master trainer who later became my mentor,
says, “Movement heals!” Well, she’s right.
When you start moving, especially with a
certain aim, your body begins to heal. By
doing mat, I developed longer endurance.
I was able to work through my pain, and it
would be gone when I finished. My migraines
also became less and less frequent.
LeArning to teACh
Two years after that first class, the club
offered a PHI Pilates teacher-training course
for mat. I signed up, got certified and started
working at the club. I taught all the classes
no one else wanted—6 a.m., 9 p.m—gaining
experience while continuing to improve my
health.
Astonishingly, until that point, I had
actually continued to teach gymnastics
despite my physical woes. My kind employers
at the Gymnastics Club in Freehold, NJ, let
me keep working a light schedule, and I rarely
missed a day. It’s tempting when you are so
sick to just give up and stay in bed. I only
worked four hours three times a week, but
it was important for me to stay in a routine
that I loved. Having done it all my life, I could
still manage to run through the gym without
tripping over mats. Elsewhere, though,
when I had to adjust to lighting, footing and
perceptual changes, I couldn’t walk easily
without a cane.
A work in progreSS
Still, it was Pilates that took me to the next step in
managing MS because it helped me function in
the daily world. You start in a horizontal position.
Before you leave, you’ve transitioned into a
standing position that you bring out into life.
The repetition of movement effectively re-wired
my brain. When it sent out a message that hit a
roadblock caused by my MS, it searched for a
different pathway to get the message to my feet.
By doing the same moves over and over, my brain
learned to re-pattern and send the message
a different way to my feet. With frequency, it
became more eloquent.
Moreover, learning to use my powerhouse
to enhance my balance made a huge difference
in controlling my walking. To steady myself not
just from my feet, but from the stabilizing core of
my body, helped my balance progress until I was
actually able to get rid of my cane!

Moving to the equipMent
Ready for the next challenge, I wanted to start
working on the Reformer, but I couldn’t really
afford it. We had three kids around college age.
So I decided I’d get certified to teach it, and then
I’d be able to afford to do it! When Peak Pilates
offered a Level I instructor course at our facility
in 2007, I signed up; I really hit the jackpot when
Zoey Trap became my teacher!
Working on the Reformer brought even
greater relief from my illness than the mat
exercises had. Footwork activated the reflexology
points related to specific body parts: The toes are
linked to the brain and upper body, the arches
are connected to the digestive tract. Moves like
Stomach Massage also got my internal organs
functioning better.
(Finally, after eight years, the doctors figured
out that my gastroparesis was caused by
Hashimoto’s Thyroiditis, which causes the body’s
immune system to attack the thyroid. They put
me on Synthroid, a thyroid medication, after
which my stomach issues disappeared altogether.)
Because I had MS, it took me longer than
some to move through the Peak program. But
my instructors—Zoey Trap, kathryn Coyle and,
later, Pamela Garcia—helped my body slowly
find the ability to do some of the more advanced
skills. Still, I had to repeat and repeat every move.
But I did progress, and after six years, I finished
Level III. Then, in 2014, I faced my ultimate Pilates
challenge: I survived master instructor camp and
am now certified as Master Instructor Level I!
Support SySteM
Throughout my journey, my husband Joseph
has been incredibly supportive. He drove me
to all my trainings and built his work vacations
around my courses. To him and my kids, Pilates
is golden! They saw how it helped me heal and
rejuvenate when I could have gone the other
direction and ended up in a wheelchair.
Joseph always had a TOP lEfT: LANG LOvES
great rationale about the DOING THE SHOULDER
money I spent on Pilates. BRIDGE BECAUSE IT
He’d say, “I can either pay BRINGS BACk MEMORIES
for the Pilates, or I can pay OF HER YOUTH AS A
the pharmaceutical bill.” And GYMNAST. “IT FEELS
fortunately, the drug bills are ‘CREATIvELY ATHLETIC’—
now almost nothing. I take LIkE A GYMNASTICS
only Synthroid for Hashimoto’s MOvE—AND EMPHASIZES
and just one Neurontin MY LONG HAMSTRINGS,”
tablet a day—no other MS SHE SAYS.
medication.
BOTTOM rIGhT: LANG’S
iMpreSSing the doCtor GRANDCHILDREN, ELIJAH
My neurologist, Dr. Mark Lazar LANG, 6, AND GABRIELLE
in East Brunswick, NJ, has JONES, 6, LOvE TO PLAY
been with me from the start, WITH HER NOW-RETIRED
22 years ago. When we first CANE. “THE kIDS THINk
discussed my taking Pilates, THE CANES ARE SUPER
he said he didn’t see how it FUN,” SHE SAYS. “THEY
would hurt. Now he’s kind of LOvE TO PRETEND THEY
amazed. “You are my only MS patient who has ARE HOBBLING AROUND.”
improved her baseline [function] throughout the
years,” he has told me.
I still teach Pilates at Robert Wood Johnson
Fitness and Wellness as well as at Pivotal Pilates
in Matawan, NJ. I enjoy working with a variety
of levels, but I’m also so proud to have many
special-population clients. I see people with
stenosis, Parkinson’s, post-stroke paralysis and
post-heart attack issues as well as one profoundly
disabled woman with sacral agenesis. Many of
them come to me because I can empathize with
them as they’re trying to scratch their way out of a
desperate situation. The first thing I always say is,
“Before Pilates, I used to walk with a cane.”
ALL in the fAMiLy
My family continues to be central in my
life. The kids are grown now, and my
daughter’s family—including three of my four
grandchildren—now live with us in my big
old childhood home. I love doing homework
with my grandchildren and attending
Giants football games with my seven-
year-old grandson Samuel. We’re
obsessed!
These days, I do one full mat
workout a week and squeeze in
workouts on the apparatus between
clients. I love the Chair because
it’s efficient, and I’m able to work
the connections that keep my body
functioning. Now at age 56, I’m in
the best physical shape of my entire
life, better than before I had MS. My
whole life is so improved because of
Pilates. It opened up a world that I
never even imagined.
As for that cane…I still have it.
But not in case I need it. I keep it for
my grandkids—it’s become their
favorite toy. PS
pilatesstyle.com 45
 REFORM
COVER STORY

YOUR
REGIMEN

If your workout’s getting a little tired, try these fun,

fluid movement combinations that will transform
your body in new and challenging ways.
By Courtney Miller • Edited by Amanda Altman

46 january • february 2016

 A small change can make a big difference in how an exercise
feels in your body. When you get creative—without sacrificing
the principles of the Pilates method—you can find new ways to
get fit from the inside out.
For instance, with the addition of a prop into a
traditional series, dozens of new variations become
available, making sequences feel new and often accessible
to more populations. Similarly, by intelligently combining
two or three movements into a flow, you can create a
dynamic, functional movement challenge. Using movement
combinations is also an excellent way to amp up the
difficulty level without having to adjust the resistance or
increase the repetitions. A well-planned flow engages the
whole body while challenging mental focus, concentration
and coordination.
The outside-of-the-box use of the Baby Arc and Sitting
Box in the fluid combinations found here are some of my all-
time favorites, as they are functional, whole-body-integrated
movements that are also fun, fresh and effective. When
trying a flow for the first time, do not hesitate to break
it down and start slow. You should be able to hold each
exercise for at least two to three breaths. If you can’t, you
are most likely using momentum, and that will take away
from the effectiveness and the safety of the combination.
This complete series can be used as an amazing full-body
workout, or you can sprinkle in one or two of my flows into your
current regimen to keep your workout feeling new. Either way,
have fun, remember the “why” behind each movement, stay
compassionate with yourself, be consistent with your practice,
and always be grateful for what your amazing body can do! PS

FANC Y FOOT WORK

PHOTOGRAPHY BY ROD FOSTER; HAIR BY MOLLY RICH AND MAKEUP BY CHERILYN COWELL FOR WWW.BRUSHPALETTE.COM; CLOTHES BY HARD TAIL; SOCKS BY TOESOx

Adding the Baby Arc into Footwork allows you to incorporate spinal flexion, extension and rotation, while
creating a smaller base of support and balance challenge. It puts your body into a position where you can see
your feet, and make necessary adjustment and corrections.

S E T T i n g : medium springs; footbar
one position lower than usual setting
for Footwork
P R O P S : 2-pound toning balls and
Baby Arc (or BOSU or small ball)
P u R P O S E : fires up the core;
challenges coordination by integrating
upper-body movements; facilitates
self-correction
S E T u P : Place the Arc on the carriage.
Holding toning balls, sit on the
carriage, with your spine against the
Arc, right toes on the footbar and left
leg extended above it. Extend your
arms forward, with your elbows slightly
bent and hugging into the sides of
your body, palms up.
1. Exhale, engaging your abdominals
to stabilize your pelvis as you press the
carriage out, bending your left knee to
tabletop as you bend your elbows into
a bicep curl.
2. Inhale, resisting the carriage as you
lengthen your arms and leg back to
the starting position.
3. Do 10 reps. On your last one, return
the carriage halfway, hold your arms
at 90 degrees, and do 10 mid-range
pulses with your right leg. Then, hold
the mid-range position of your leg,
and do 10 pulses up with your arms.
To finish, press all the way out to a
straight leg, and resist the carriage in.
4. Repeat the entire sequence on your
other side.
5. Repeat steps 1–4 for 2 more sets,
changing your upper-body and/or
lower-body position with each set. Play
with lower-body options, like heels on
or legs in external rotation, and use
upper-body variations such as Hug a
Tree and Tricep Presses.
T i P S : The more precise your
movements are, the more effective
they will be, so don’t be afraid to start
with basic moves and layer in pieces as
you progress. When doing Single-Leg
Footwork, make sure your pressing leg
is in line with your hip and that your
pelvis remains stable throughout.
Start with
M O d i f i C aTi O n S :
bilateral presses. Press through your
heel versus metatarsals to feel more
stable. Omit the weights, and place
your hands behind your head to
reduce neck tension and simplify the
coordination aspect.
adVan CE d : Add unilateral arm and
leg sequences, play with tempo, or try
a load transfer unilateral variation in
your lower body. (Press out with one
leg, and as you return the carriage,
switch to the other leg; do 10 reps.)

SETUP STEP 1

pilatesstyle.com 47
DOWEL DELTS
This series is designed to flow seamlessly from one variation to the
next using the same spring tension and dowel setup with very little
interruptions or stopping. (To decrease the endurance component,
do only one or two of the sequences.) After you complete one set,
repeat the entire series on your other side.

S E T T i n g : light springs; headrest down; dowel secured

through loop SETUP
P R O P : dowel (or roll-down bar)
P u R P O S E : works the entire body while targeting the
deltoid and rotator cuff muscles to build strength,
endurance and coordination

SIDE CIRCLES

S E T u P : Facing the footbar, get into a lunge position on

the carriage, with your right leg back (foot hanging off the
headrest) and left leg forward, foot aligned with the front
edge of the carriage. Angle the dowel toward the floor,
taking an underhand grip with your right hand and an
overhand grip with your left.

1. Exhale, circling the dowel behind you, then upwards

over your shoulder, until the dowel is vertical and in line
with your sternum. STEP 1

2. Inhale, returning to the starting position. Do 8 reps.

T i P S : Press into your front heel to help activate your hip

stabilizers and assist with balance. Keep your gaze focused on
the dowel throughout to maintain proper cervical alignment.

If balance or knee pain is an issue, sit on

M O d i f i C aTi O n S :
the carriage or on a Long Box. Reduce your range of motion. KNEELING T WIS T

adVan CE d : Add in forward arm presses with the dowel S E T u P : Pivot your body 90 degrees toward your right,
in a horizontal position. transitioning into a kneeling position, with your knees
hips-width apart and body centered on the carriage, spine
stacked over your pelvis. (To reduce the tension, move
closer to the shoulder blocks.) Position the dowel vertically
and in line with your sternum, with your hands about 5–6
inches apart. Bend your elbows, coming into Hug a Tree
position, with your elbows lifted and shoulders anchored.

SETUP 1. Inhale, lengthening your spine as you rotate toward the

footbar, keeping the shape of your arms in tact.

2. Exhale, returning to the starting position without losing

all of the spring tension. Do 8 reps.

T i P S : Imagine that your arms are locked in the Hug a Tree

shape, and initiate the movement from your obliques.
Visualize the dowel and your spine as one—keep them
moving together and aligned. As you rotate, grow taller,
and create more space between each vertebra.

STEP 1 If balance or knee pain is an issue, sit

M O d i f i C aTi O n S :
on the carriage or Long Box. Reduce your range of motion.

adVan CE d : Perform this in a standing position on the

carriage with your feet parallel. Add pulses toward the footbar.

48 january • february 2016

FLOOR LUNGES
S E T u P : Bring the carriage all the
way to the stopper, rotate your body
90 degrees toward the back of the
Reformer, and carefully step onto
the floor with the dowel still in your
hands. Angle yourself slightly toward
the Reformer frame, feet together
and parallel, and adjust your hands
into an overhand grip, arms shoulder-
width apart and extended slightly
higher than navel height. (The rope
should have a slight amount of
tension to start.)
Balanced Body Allegro II Reformer with legs, Sitting
Box and Baby Arc ($3,190, $225 and $245, respectively;
1. Inhale to prepare, lengthening
your spine.
2. Exhale, stepping your right leg back
into a lunge as you simultaneously
draw your elbows back into a wide
rowing position.
3. Inhale, returning to the starting
position. Do 8 reps.
T i P S : Work to keep your shoulders
and torso stacked over your pelvis.
Keep your front knee tracking over
GEAR GUIDE
www.pilates.com)
Meritthew™ 2-pound Toning Balls
($13.99 each; www.merrithew.com)
your mid-foot, and your sacrum heavy
to decompress your lumbar spine.
Press through your front heel to
activate your seat and hip stabilizers
as you return to the starting position.
If balance or
M O d i f i C aTi O n S :
knee pain is an issue, omit the lunge,
and choose a wide-stance squat.
Reduce your range of motion.
adVan CE d : Swap out the wide row
for a bicep curl, and add a single-leg
balance sequence or pulses.
SETUP–STEP 2
pilatesstyle.com 49
THINK OUTSIDE THE BOX
In traveling and teaching Pilates across the globe, I realized one of my favorite pieces of equipment—the Ladder
Barrel—was rarely available in group environments, yet its repertoire is incredibly beneficial for so many
populations! Additionally, I saw Sitting Boxes collecting dust, only to be pulled out for prone extension work.
These two things inspired me to come up with a series that recreated Ladder Barrel exercises on the Reformer and
utilized the Box in a creative and functional way. Here’s one of my favorites.

SETUP–STEP 2

STEP 4
THIS COMPLETE SERIES CAN BE USED AS
AN AMAZING FULL-BODY WORKOUT, OR
YOU CAN SPRINKLE IN ONE OR T WO OF
MY FLOWS INTO YOUR CURRENT REGIMEN
TO KEEP YOUR WORKOUT FEELING NEW.

S E T T i n g : heavy springs; footbar at
middle or high position (locked into
place); headrest down
P R O P : Short Box
P u R P O S E : strengthens the entire
posterior chain of the body while
improving flexibility in the spine and
lengthening the abdominal wall;
works the spine in flexion, extension
and rotation
S E T u P : Place the Short Box on the
carriage over the shoulder blocks.
Kneel on the carriage facing the Box,
and slide your thighs onto the Box,
extending your legs under the
footbar. (Your pelvis should be fully
supported by the Box.) Point your
toes, hooking your achilles tendons
under the bar. Place your fingertips
on your forehead, palms forward and
elbows wide, and flex your spine over
the Box, drawing your abdominals in
and up.
1. Exhale to prepare.
2. Inhale, pressing your pelvis evenly
into the Box as you lengthen and
extend your spine, passing from
neutral into full spinal extension, trying
to extend evenly in each vertebra.
3. Exhale, engaging your abdominals,
and slowly return to the starting
position without collapsing in your
front body. Do 6 reps.
4. Add rotation: Repeat step 1,
stopping in a long, neutral line. Exhale,
lifting into full spinal extension as you
rotate your torso to the left, reaching
your left arm on an upward angle and
allowing your gaze to follow.
5. Inhale, returning your fingertips to
your forehead, and rotate to center as
you lower to neutral.
6. Exhale, engaging your abdominals,
and slowly return to the starting
position.
7. Repeat the entire sequence on your
other side. Do 4 reps.
T i P S : While lifting into spinal
extension, focus on length over height.
Keep your sacrum heavy and pelvic
floor engaged. Play with different
breath patterns, and choose the one
that feels best for your body.
Instead of lifting
M O d i f i C aTi O n S :
into full spinal extension, just go to
neutral. The farther you move your
arms from your center, the heavier
your upper body will feel. Keep your
arms closer to reduce the lever against
gravity. Decrease the range of motion.
Move back so more of your torso is on
the Box.
adVan CE d : The more your upper
body hangs off the Box, the more the
challenging the exercise will be. Hold
in a long neutral line and do Swimming
arms for 30 seconds.

50 january • february 2016

POWERFUL PL ANKS
This sequence is a favorite among many clients and instructors
because it is challenging, fun and has dozens of variations to
accommodate most levels. Each starts and ends in a beautiful
Eve’s Lunge, an excellent complement to any athletic conditioning
session. As always, momentum should be avoided, and control is a
must! Every time you land in your lunge, your foot should be in the
same place where it started.
SETTing: light springs; footbar in middle position
PROP: optional block between your back foot and the
shoulder block for petite bodies
P u R P O S E : simulates the dynamic nature of the jumpboard
while adding the power and strength component from
Plank; blends precision and flow; integrates Joe’s whole-
body-integration principles
S E T u P : Get into Eve’s Lunge: Facing the footbar, stand
beside the Reformer, with your right toes in line with the
footbar, left foot against the near shoulder block, toes
tucked, and hands shoulder-width apart on the footbar.
Bend your right knee, so that it tracks over your toes,
and lift your left knee off the carriage, engaging your
quadriceps. Drop your sacrum, square your pelvis, and
engage your abdominals. Think about drawing your pubic
bone toward your sternum. Lengthen your spine, and
anchor your scapula into a strong, natural position. Inhale
to prepare.
PL ANK
1. Exhale, shifting your body forward, bringing your
shoulders over the footbar as you sweep your right leg up
into a single-leg Plank, toes pointed.
2. Inhale, returning to the starting position, articulating
through your foot, from toe to heel. Do 8 reps.
T i P S : Apply the alignment principles of the plum line
relationship. Avoid overextending in your lumbar spine
during the leg sweep.
SETUP & STEP 1
PIKE
1. Inhale in the lunge, then exhale, flexing your spine into a
C curve position as you push off your right leg, toes pointed,
and come into a single-leg round-back Pike. Keep your pelvis
level as you point the crown of your head toward the footbar
and draw your abdominals up and into your body.
STEP 1
STEP 3
2. Inhale, returning to Eve’s Lunge, articulating through
your foot to land lightly. Do 8 reps.
3. On your last rep, place your right foot on the front
edge of the carriage, heel lifted, and deeply bend your
knees and shift your weight back over your lower body.
Using the power of your back leg, inhale to press the
carriage out, and exhale to pull it in with an intentional
pace. Do 12–15 reps.
4. Keeping your hands on the footbar, straighten your
legs, and transition over to your other side to repeat the
entire sequence.
T i P S : Take note of shifting your body weight throughout
the series. In Plank, the weight shifts forward over the
footbar, while in Pike, the weight stays back, and the accent
is on finding a C curve and lifting straight up from your
core. In step 3, keep your hands light on the footbar and
maintain even weight in your big and baby toes.
Break down the sequence, and try just
M O d i f i C aTi O n S :
one variation to start. Use the Short Box over the footbar
for wrist issues, and do the series on your elbows and
forearms. To master the Pike, reduce the range of motion,
and practice small hops, focusing on articulation of your
foot and landing back in the lunge.
adVan CE d : Add in holds or small pulses to challenge
control and endurance. Reduce the spring tension to
increase the strength component. Add additional variations
to make the series longer and more complex; try a single-
arm variation during the Knee Stretch Scooter in step 3.
pilatesstyle.com 51
LUSCIOUS LUNGES
I love to recreate yoga exercises on
the Reformer! I use the carriage
like a moving mat to get deeper
into poses, intensify strength and
balance sequences, and to condition
different muscle groups and challenge
proprioception.

S E T T i n g : medium springs;
footbar in middle position
P R O P : optional block between
your back foot and the shoulder
block for petite bodies and/or
platform extender under front foot
to widen base of support
P u R P O S E : fine-tunes balance,
flexibility and strength from the feet
STEP 2
up; tones the lower body; allows for
a deeper stretch in the hips
S E T u P : With your hands on the
footbar for support, step your right
foot back against the shoulder
block with a heel high and your toes
flexed, and place your left foot on
the platform; bend your left knee
deeply, placing your shin against
the footbar.

1. Reach both arms up to the sky as

you lift your torso to vertical. Hold
the lunge position with your chest
lifted, arms reaching and back leg
engaged and straight for 3 breaths.

2. Inhale, bending your right knee

and lowering your body as you
bend your elbows into a goal post
position; keep lowering, until your
knee is hovering 1–2 inches off
the carriage.

3. Exhale, lengthening back up

and straightening your right leg,
reaching your arms to the sky.

4. Do 8 reps. On the last one, spiral STEP 4

your back heel up and pivot on
your foot, so the outer edge is
pressing against the shoulder block.
Windmill your arms so they are
directly over your legs, open your
hips and chest to face sideways, and
look over your front fingers. Hold and
deepen the position for 3 breaths.

5. To finish, pivot back to the WHEN YOU GET CREATIVE—WITHOUT SACRIFICING THE
lunge position, sweep your arms
overhead, and place both hands PRINCIPLES OF THE PIL ATES METHOD —YOU CAN FIND
on the footbar; step both feet onto
the carriage, and repeat on your NEW WAYS TO GET FIT FROM THE INSIDE OUT.
other side.

52 january • february 2016

 T i P S : Focus on foot alignment, and keep the arches
of your feet engaged throughout. The adductors are a
very important muscle group when it comes to balance
and stabilization in a standing position, especially in a
lunge stance. If the arches of your feet collapse, chances
are you have turned off this chain, and the pelvic floor
connection is most likely also lost. Press your shin firmly
into the footbar to help with alignment of your knee over
your ankle.

If balance is an issue, keep your hands

M O d i f i C aTi O n S :
on the footbar, or place them on your front thigh. Increase
the spring resistance, reduce the reps and/or decrease
the hold times.

adVan CE d : Hold each position for 30 seconds. Add

in toning balls, or play with different arm variations (e.g.,
Hug a Tree). Superset by adding 5 reps of Long Stretch
between sets and avoid taking formal breaks. Add in
pulses while in the deep-lunge position. Continue the
yoga flow with Warrior facing back and Side-Angle pose
(as shown).

ADVANCED: HUG A TREE

ARM VARIATION
BIO IMAGE: TOP BY ELISABETTA ROGIANI; PANTS BY LULULEMON; SOCKS AND LEGWARMERS BY TOESOx

Courtney Miller , PMA-CPT, is an international

Pilates instructor, educator and teacher trainer. Miller is a dedicated
student of movement, and seeks new opportunities to evolve and
expand her understanding of the body, mind and spirit whenever
possible. Her quest is to help others discover healthy movement
thorough Pilates, and inspire and educate Pilates professionals
across the globe.
Miller began teaching in the fitness industry in 2001, and has
passionately pursued certifications in Pilates, yoga, AntiGravity
ADVANCED: Fitness, TRX, prenatal wellness, ballet barre, nutrition and personal
WARRIOR FACING
training. She is the founder of www.MyPilatesClass.com, offering
BACK AND
SIDE-ANGLE POSE Pilates videos, workshops, education, and expert tips for Pilates
professionals and enthusiasts. Miller is honored to be a Pilates
Anytime instructor, ToeSox ambassador, published fitness writer and
fitness model.
Originally from London, Canada, Miller discovered her bliss when
she moved to the beaches of Southern California. When not emerged
in the wonderful world of Pilates, she can be found in a yoga class,
on the beach, hiking with her rescued boxers Paris and Sven, and
enjoying life with her love, Mathias. For more information, visit
www.courtneymillerpilates.com and www.mypilatesclass.com.

pilatesstyle.com 53
The renowned founders
of The Pilates Center in
Boulder show you how
to bring balance to your
Mo-Joe!
body—Joseph Pilates’
ultimate goal—with a
mat series that will work
your fingers all the way
to your core.
By Rachel Taylor Segel and
Amy Taylor Alpers
Edited by Amanda Altman

As we all know, bodies come in many

shapes and sizes, and are often
categorized in certain ways: in fruit
metaphors—apple, banana or pear
shaped; geometric forms such as
rectangles, triangles and circles; or
scientific terms such as mesomorph
(naturally muscular), ectomorph
(thin, non-muscular) and endomorph
(plump). In Pilates, our mission is to help
“uniformly develop” the body, to bring
it into ideal balance and alignment,
no matter its type, so it can move with
ultimate efficiency and effectiveness.
This enables detoxificaton and
reoxygenation through enhanced breath
capacity and power, and unhindered
circulation and oxygen absorption.
Regardless of gender, genetics
or lifestyle issues, it is possible
to enable any body to be more
uniformly developed through Pilates.
However, this doesn’t always happen
automatically. It requires that the teacher
truly acknowledge all the essential facts
about the body in front of her/him,
and realize that the Pilates method will
need to be applied in such a way that
it will very intentionally accommodate
its unique needs. It’s basically a physics

54 january • february 2016

 problem. How do we make the Pilates
exercises fit each person’s specific
design to help achieve our ultimate goal
of uniform development?
It’s important to remember that all
the Pilates exercises came from a single
mind/body—that of Joseph Pilates
himself. Joe was a classic mesomorrph
(naturally muscular) with exceptional
upper-body strength and mass. Having
been a boxer, he was particularly
powerful in his chest, arms, wrists and
hands. The vast majority (although it’s
certainly changing) of Pilates clients and
teachers today are women, and this is
usually not the case for them. But men
struggle, too, as not all men are like Joe
was. Not to mention that our lifestyle
PhotograPhy by alan cox; make-uP by jessica chynoWeth; hair by sara colley; amy’s toP by soybu; amy’s Pants by kira grace; rachel’s oWn clothes
The Bean Bag
P r o P : Roll-Up Bean Bag Device (see
“Gear Guide,” or make your own with
about 3 pounds of beans, following
the instructions in our The Everything
Pilates Book, Adams Media, 2002)
M o - J o e B e n e f i t s : increases
strength in the hands, wrists, arms,
shoulders and upper body; helps
to correct imbalances from right to
left, and lower to upper arm; deep
breathing strengthens the torso
muscles and detoxifies the body
s e t u P : Stand tall in Pilates V
(straight legs and heels together,
and toes 3 inches apart), with your
spine lifted and belly in, holding
the dowel with an overhand grip
shoulder-width apart, bean bag
cord coiled fully facing your body.
Extend your arms forward at
shoulder height, making sure not to
hyperextend your elbows.
1. Lower the bag, widely flaring all
the fingers of your right hand, and
reaching forward and down to grasp
the dowel from underneath. Then, flex
that wrist backward as your left hand
replicates the movement. Repeat the
movement, slowly uncoiling the cord
and lowering the bag toward the floor.
2. Lift the bag, widely flaring all the
fingers of your right hand down, then
forward and up to grasp the dowel
from the top with a fully flexed wrist.
Roll the dowel forward while your left
hand replicates the movement. Repeat
the movement, slowly coiling the cord
today doesn’t often ask much more
of our arms and hands than to push
buttons. So we immediately run into one
major, undeniable issue in making the
Pilates exercises work effectively: Our
upper-body strength is sorely limited. So
it’s time to find your Mo-Joe.
Mr. Pilates created a number of
wonderful exercises specifically for
building upper-body strength, and
particularly, hand, wrist and forearm
power. You could argue that all of
his exercises require and utilize this
strength, but many clients manage
to get through a lot of the repertoire
without truly building this essential
element of the work. In fact, often
exercises are simply modified and/
steP 1
cLose - uP: steP 1
around the dowel and raising the bag
to your hands.
B r e ath : Inhale deeply through your
nose, lifting and expanding your rib
cage in all directions, then draw your
abdominal muscles in and up to exhale
smoothly out of your slightly open
mouth. You don’t have to choreograph
your breath with your finger movements.
t i P s : Use as full a range of motion in
your hands as possible. Be aware of
full-body posture throughout. Make
or eliminated because of shoulder,
arm and wrist weakness, injuries or
struggles.
We are going to look into several key
exercises in the Pilates method that focus
on building essential fist, wrist, forearm,
shoulder and chest strength: The Bean
Bag exercise, Hand Weight Series and
Clara’s Castanets. Although the latter
may not have been developed by Mr.
Pilates himself, clearly his life partner and
co-teacher saw a need and created it to
continue his mission of building full-body
uniform development. Except for Around
The Clock, these exercises are for all
levels and can be made easier or more
difficult as needed. Mo-Joe, you’re about
to be putty in our hands. PS
steP 2
See it in Action!
Watch Rachel and Amy
demonstrate this move at
www.pilatesstyle.com.
sure not to hyperextend your knees
while standing.
Reduce the
M o d i f i c ati o n s :
duration of the exercise, or just move
the bag one way. Sit straddling a chair
backward, and rest your forearms on
its back. You can make a lighter bean
bag, or just use the dowel until the
movement becomes easier.
advan ce d : Try the exercise standing
on a Low Chair or stool and adding a
longer cord.
pilatesstyle.com 55
Standing Hand Weight Series 1-6
ProP: set of small, light (1- to 2-pound) hand weights or soup cans
Mo -Joe Benefits: increases breath capacity, enabling the spine and organs
to move with the breath, two of Mr. Pilates’ chief concerns to promote better
health; strengthens the hands, wrists, arms, shoulders and upper body; helps to
correct imbalances right to left, and lower to upper arm
s e t u P : Stand tall in Pilates V, with your spine lifted and belly in. Hold the
weights lightly in your palms.

s t e P 3 .1

s t e P 1 .1 s t e P 2 .1

steP 3.2

steP 1.2 steP 2.2 steP 3.3

1. Raise your straight arms forward
until your hands are slightly higher
than your shoulders, palms up. Bend
your elbows until the weights almost
touch your shoulders, then straighten
them forward again. Do 5–10 reps.
2. Hold your straight arms out to
the sides in your periphery, with
your hands slightly higher than your
shoulders and palms up. Bend your
elbows until the weights almost touch
your shoulders, then straighten them
to the side again. Do 5–10 reps.
3. Stretch your left arm straight to
the ceiling close to your ear and your
right arm toward the floor close to
your body, palms facing inward. Bend
both elbows forward simultaneously as
they pass in front of your shoulders to
the opposite positions. (You can add
a side-bend while your arms stretch
apart.) Do 5–10 reps.

56 january • february 2016

4. Hold your arms down along the
front of your body with the weights
touching and parallel to the floor.
Bend your elbows wide, moving
the touching weights up along your
body toward your chin, keeping your
shoulders relaxed down; straighten
your arms down to the starting
position. Do 5–10 reps.
5. With the weight tips touching
behind your head, as low on your neck
as possible, and your elbows bent
wide in your periphery, straighten your
arms above your head as high as you
can, weight tips always touching and
parallel to the floor. Bend your elbows
wide to the side to return to the
starting position, without jutting your
head forward. Do 5–10 reps.
6. Holding the weights facing
backward with your straight arms down
at your sides, move both arms behind
you as far as you can without bending
your elbows, thrusting your chest
forward or otherwise misaligning your
Pilates posture. Return both arms to
your sides. Do 5–10 reps.

s t e P 4 .1

s t e P 5 .1

steP 4.2 steP 5.2 steP 6

B r e ath : Inhale deeply through your nose, lifting and expanding your rib cage in
all directions on the first part of each move. Then, draw your abdominal muscles
in and up to exhale “every atom of air” gently through a slightly open mouth on

Gear Guide the return move.

t i P s : Always smoothly control your movements so you do not hyperextend your

Gratz Pilates Bean Bag
Roll-Up Device ($90;
www.pilates-gratz.com)
elbows. Keep your wrists straight, and your fists and forearms strong.
Do some of the exercises sitting on a stool or kneeling. Omit the
M o d i f i c ati o n s :
weights. Try reversing the breath pattern for more ease but less strength building.

advan ce d : Rise on your toes on each rep or throughout each exercise.

pilatesstyle.com 57
Clara's Castanets
The legend goes that Clara developed a handful of exercises after Joe’s death, and this is one of them. It’s
great for those of us who sit for long periods of time at the computer, on the phone, etc., making very
small, tight movements in the hands and forearms.

ProP: none
Mo -Joe Benefits: builds strength,
flexibility and coordination in your
fingers, hands, wrists and forearms
while increasing circulation; deep
breathing strengthens the torso
muscles and detoxifies the body
s e t u P : Stand tall in Pilates V, with
your spine lifted, belly in and arms
uniformly rounded, down in front of
your pelvis, palms facing up.
1. Bend your right and left pinkie
fingers to touch the center of your
palms, and then stretch them as far
in the opposite direction as possible. B r e ath : Same as The Bean Bag
Repeat with each set of fingers, then Exercise.
reverse. Do a total of 6 sets, repeating
all fingers sequentially 3 times slowly, tiPs: Same as The Bean Bag Exercise.
then 3 times fast.
Do this sitting on a
M o d i f i c ati o n s :
2. Repeat step 1 with your rounded stool with good posture, choose 1 or 2
arms in front of your sternum. arm positions only, or begin with only a
couple fingers or reps.
3. Repeat step 1 with your rounded
arms above your head in your advan ce d : Stand on your toes or
periphery, palms facing down. with your eyes closed!
4. Repeat step 1 with your rounded
arms behind your body, palms facing up.

steP 1

setuP

steP 2 steP 3 steP 4

58 january • february 2016

Around the Clock (and Back)
Now, using your newfound Mo-Joe, try Around the Clock.
Remember to focus on your upper-body power (lungs,
chest, shoulders, arms, wrists and hands) as you extend
See it in Action!
your whole body; and then again as you contract into a Watch Amy demonstrate
ball to grasp your legs and lift your hips to turn. this move at
www.pilatesstyle.com.
ProP: none
Mo -Joe Benefits: strengthens the entire body
setuP: Lie on your back on a mat or cushioned
surface with your straight arms by your sides and
your straight legs together, feet pointed—this
is “12 o’clock.” Make sure you have lots of room
around you.

1. Curl up your head and shoulders, lift your

straight legs to eye level, and reach your straight
arms above your head, elbows next to your ears.
Circle your arms wide to the sides, and grasp your s t e P 1 .1
shins (keeping your elbows wide in your periphery
and shoulders broad) as you bend both knees in
toward your shoulders to pick up your pelvis and
rotate “1 hour” to the right. Pull in your belly even
more and squeeze your legs together and closer
to your ears to again pick up your pelvis and
rotate “1 more hour” to the right. Now you are at
2 o’clock.

2. Repeat “around the clock,” until you return to

12. Reverse the direction.

Inhale as you first curl up off the floor.

B r e ath :
Exhale slowly, smoothly and consistently as you
bend and grasp your knees toward your nose, and
continue exhaling as you rotate twice to 2 o’clock.
Repeat. steP 1.2

t i P s : Fully inhale to stretch the capacity of your Try beginning with a 2 o’clock goal and
M o d i f i c ati o n s :
chest, then exhale your lungs completely, until returning to 12. One direction may be harder than the other, but
they are as empty as a vacuum. don’t worry since Pilates is about balancing your body.

Sisters Amy TAylor Alpers and rAchel TAylor segel were born
in Youngstown, OH. They both began classical ballet in their childhood, studied dance in college, danced
professionally and later taught ballet.
Taylor Alpers attended The Juilliard School for Dance, danced with the Garden State Ballet in New Jersey, and
received a BA in dance and MA in dance history from New York University. She taught ballet at various dance
schools in New York City for 10 years.
Taylor Segel received a BFA from the University of Colorado and BA in dance from Loretto Heights College in
Denver, CO. She danced professionally with the David Taylor Dance Theatre, and Brent Mason and Company.
She taught ballet and was director of the dance department at the Arvada Center for the Performing Arts. In
1986, Rachel moved to New York City, where she also taught ballet at The Alvin Ailey School.
Both Taylor Alpers and Taylor Segel studied Pilates under the direct tutelage of Romana Kryzanowska at The
Pilates Studio. They received their Pilates teaching certificates in July of 1989. In 1990, after moving to Boulder, CO,
the sisters opened The Pilates Center. They established The Pilates Center Teacher Training Program in 1991.
The sisters co-authored The Everything Pilates Book (Adams Media, 2002), are active in the Pilates
Method Alliance (PMA) and assisted in creating the PMA’s certification exam. After two years of research
and development with Balanced Body, Rachel and Amy helped create the Classical CenterLine suite of Pilates
equipment. For more information, visit www.thepilatescenter.com.

pilatesstyle.com 59
The revolutionary
BASI F2 System will
change the way you
do Pilates—and help
you reach your next
“aha moment.”
Workout by Shayne Smith
Edited by Amanda Altman

We all have at least one Pilates

exercise that, for whatever reason, is
difficult to master. (Teaser, anyone?)
Eventually, though, that “aha
moment” comes, and things just click.
For Shayne Smith, a BASI Pilates
faculty member based in Australia,
it took a new piece of equipment
to turn on that figurative light bulb.
“I could not perform the Bridging
exercises well for quite some time.
Utilizing the BASI F2 System changed
this quickly and proficiently!”
“Short for Form and Function, the
F2 spring system helped keep my
arms and shoulders in alignment and
firing, while the spring resistance to
my feet/ankles created a higher load
on my legs and trunk to provide
a stable base. This all allowed
for my stabilizers to stabilize,
prime movers to move, large
muscles to create power and
small muscles to direct force,”
Smith explains. “The changes
in muscle sequencing—for Bridge
and countless other exercises—have
translated to mat class, for both
myself and my clients, who have
worked with me on the F2 System.”
This challenging series focuses on platform for their larger muscle “For the shoot, due to the flooring,
the inner thighs, hamstrings, back, groups to develop more strength and a weighted bag was placed in the F2
shoulders and spinal articulation. suppleness,” says Smith. Although to ensure there was no slippage,” adds
“The workout is something that will the exercises call for moderately Smith, who says that in his carpeted
help both males and females feel heavy resistance, Smith says, the studio, he safely uses just a sticky mat.
as though they are able to connect F2 system allows you to adjust the Get ready to consider that bridge
core musculature and create a solid resistance with ease. crossed! PS

60 january • february 2016

 Frog
Setting: F2 System, direction 7; short yellow spring
PurPoSe: strengthens the inner thighs and hamstrings
S e t u P : Lie on your back in a neutral spine position, with
your feet in the straps, heels together, hips externally
rotated and knees bent at about 90 degrees. Grab hold of
the sides of the pedal for support, making sure your arms
are straight.
1. Exhale, straightening your legs, toes pointed.
2. Inhale, returning to the starting position. Do 6–8 reps.
t i P S : Initiate the movement using your hamstrings and
inner thighs. Press your heels together throughout,
and move them along a horizontal line.

SetuP & SteP 1

Shoulder Bridge PreP

Setting: F2 System, direction 7; short yellow spring
PurPoSe: promotes hamstring strength, pelvic-lumbar
stabilization and hip disassociation
S e t u P : Lie on your back, with your spine neutral, knees
bent and feet in the straps, hip-width apart on the floor.
Grab hold of the sides of the pedal, with your arms straight,
SetuP & SteP 1 and press up into a Pelvic Curl.

1. Exhale, lifting your left leg, toes pointed, maintaining a

consistent angle of your leg.

2. Inhale, bringing your toes to the floor. Do 6–8 reps on

both sides.

t i P S : Avoid splaying your legs while focusing on keeping

them at 90 degrees while you lower and lift. Maintain hip
PHOTOGRAPHY BY ROD FOSTER AT THE BASI PILATES STUDIO; SHAYNE’S OWN CLOTHES

SteP 2 extension by grounding through your supporting leg.

Shoulder Bridge
Setting: F2 System, direction 7; short yellow spring
PurPoSe: develops strength in the hamstrings and back;
works on hamstring and hip flexor control while providing
a stretch
S e t u P : Same as Shoulder Bridge Prep, but extend your
right leg toward the ceiling, toes pointed. SetuP & SteP 1

1. Exhale, lower your right leg, keeping your toes pointed.

2. Inhale, bringing your leg toward your chest with a flexed

foot. Do 6–8 reps on both sides.

t i P S : Concentrate on stretching the back of your straight

leg during the lift phase, and the front during the lowering
phase. Maintain a consistent height between your pelvis
and the floor throughout. SteP 2

pilatesstyle.com 61
roll-over Control BalanCe
Setting: F2 System, direction 7; short yellow spring
PurPoSe: stretches, strengthens and increases control
in the hip flexors; encourages trunk stabilization
S e t u P : Get into step 3 of Roll-Over, but keep your
legs together.

1. Exhale, extending your left leg toward the ceiling, and

SetuP & SteP 1 do 2 pulses.

2. Inhale, switching legs, then exhale as you extend your

right leg toward the ceiling. Do 2 pulses.

3. Inhale, switching legs again. Do 6–8 reps.

t i P S : Keep your weight on your shoulder girdle, and out

of your cervical spine, as much as possible. Stabilize your
pelvis and trunk as you switch legs.

StePS 2 & 3

SetuP

S t e P 4 .1

Setting: F2 System, direction 7; short yellow spring

PurPoSe: enhances spinal articulation; strengthens and
stretches the lower back and hamstrings
S e t u P : Lie on your back, with your spine neutral, heels
together, and toes apart and pointed in the straps. Grab
hold of the sides of the pedal, with your arms straight,
and press your legs out to 45 degrees.

1. Inhale, lifting your legs toward the ceiling.

2. Exhale, rolling over with control, until your legs are

parallel to the floor.

3. Inhale, flexing your feet, and separate your legs,

lowering your feet to the pedal. SteP 1

4. Exhale, rolling down to your pelvis, then circle your

legs, bringing them together to return to the starting
position. Do 6–8 reps.
theSe exerCiSeS were Created
Avoid using momentum to roll over by recruiting
By Smith’S mentor rael
tiPS:
your deep abdominals to control the movement. Maintain
the 90 degree angle in your hip joint as you roll over, and
spinal flexion when you roll over and back down. iSaCowitz and BaSi PilateS.
62 january • february 2016
JaCk kniFe
Setting: F2 System, direction 7; short yellow spring
PurPoSe: develops spinal articulation, abdominal
control, and hamstring strength and control
S e t u P : Same as Roll-Over.

1. Inhale, lifting your legs toward the ceiling.

2. Exhale, rolling over and tapping the pedal with your toes.

3. Inhale, lowering your legs, then swiftly lift your entire

body toward the ceiling, in a vertical line. CheSt exPanSion wide
4. Exhale, slowly rolling down, returning to the starting
position. Do 6–8 reps.

t i P S : Engage your hamstrings and back muscles to achieve

a straight line through your body. Roll down with your feet
over your hips, thinking about articulating your spine.

SetuP

SetuP & SteP 1

SteP 2

SteP 1

Setting: F2 System, direction 8; short yellow spring

PurPoSe: strengthens the deltoids and triceps;
develops trunk stabilization
S e t u P : Sit tall facing the pedal, with your knees slightly
bent, and feet together and flexed pressing against the
pedal. Hold onto the handles, with your arms straight at
SteP 3 shoulder height, palms facing inward.

1. Exhale, opening your arms out to your sides.

2. Inhale, returning to the starting position. Do 6–8 reps.

t i P S : Focus on maintaining trunk and scapular

stabilization, and keeping your wrists and arms straight
throughout. Move your arms along a horizontal line
at shoulder height. Press your heels into the pedal to
SteP 4 increase the hamstring stretch.

pilatesstyle.com 63
BiCePS
S e t t i n g : F2 System, direction 8;
short yellow spring
P u r P o S e : works elbow extensor
strength and trunk stabilization
S e t u P : Same as Chest Expansion Wide,
but your palms are facing upward.

1. Exhale, bending your elbows into a

bicep curl at shoulder height.
SetuP
2. Inhale, returning to the starting
position. Do 6–8 reps.

t i P S : Avoid leaning back—focus on

sitting tall. Keep your wrists straight
and stable throughout. Make sure to
completely straighten your elbows
between reps. Press your heels into the
pedal to increase the hamstring stretch.

gear guide
BASI Systems Wunda Chair, and F2 SteP 1
System and F2 System Accessory Pack
($1,645, $495 and $95, respectively;
contact brandon@basipilates.com, or
visit www.basisystems.com)

rhomBoidS
S e t t i n g : F2 System, direction 8; short
yellow spring
P u r P o S e : promotes shoulder horizontal
abductor and scapular adductor strength;
enhances trunk stabilization
S e t u P : Sit tall facing the pedal, with
SetuP
your knees slightly bent and feet
together and flexed pressing against
the pedal. Place your arms in the
straps parallel to each other, and bend
your elbows to 90 degrees, palms
facing inward.

1. Exhale, opening your arms out to your

sides, gliding your scapulae together.

2. Inhale, returning to starting position.

Do 6–8 reps.

t i P S : Keep your shoulders slightly

externally rotated. Focus on keeping
the position of your arms consistent
throughout, making sure your upper
arms stays parallel to floor as you SteP 1
move them.

64 january • february 2016

hug a tree Salute
Setting: F2 System, direction 7; short yellow spring
PurPoSe: strengthens the shoulder horizontal
adductors; improves scapulae and trunk stabilization
S e t u P : Sit tall with your sacrum against the pedal, knees
slightly bent, and feet together and flexed. Hold onto the
handles, with your arms in a T position and palms facing
forward.

1. Exhale, drawing your arms toward each other, until

they are parallel and in line with your shoulders. SetuP

2. Inhale, returning to starting position. Do 6–8 reps.

t i P S : Keep your arms elongated, and move them along

a horizontal line at shoulder height. Make sure your hands
are in your peripheral vision when wide. Note the bias
toward slight external rotation of the shoulder.

SteP 1

SetuP Setting: F2 System, direction 7; short yellow spring

PurPoSe: increases elbow extensor strength
S e t u P : Same as Hug a Tree, but hold onto the
handles, keeping them in line with your temples,
fingers facing forward.

1. Exhale, straightening your arms forward on a diagonal.

2. Inhale, returning to starting position. Do 6–8 reps.

t i P S : Relax your shoulders. Keep your fingers facing in

the direction of the movement, and your elbows lifted
and reaching outward when bent.
SteP 1

In 2006, Shayne Smith, now
a BASI faculty instructor based in Australia,
started training in the Pilates method after
sustaining a knee injury during a national
karate competition. Smith has been training
in martial arts since 1992 with Samurai
International World Chief Instructor Shihan
Paul Mitchell Hanshi. He is a qualified
Shukokai Karate instructor and holds the rank
of 4th Dan Shidoin.
Smith’s passion and interest grew in the
Pilates method after studying with his mentor,
Rael Isacowitz, who inspired him to further
delve into teaching Pilates to men. Smith is
determined to continue to uphold the highest
quality of the Pilates method and is now
involved with advanced education all over the
globe. Together with his wife Jordanna, he co-
owns Pilates Studio 64 in Brisbane, and works to
make Pilates available to everyone. Enhancing his
Pilates education, Smith has studied neurology
and pain management with Dr. Eric Cobb of
Z-Health Education. For more information, visit
www.pilatesstudio64.com.au.

pilatesstyle.com 65
 Connect your mind, body and spirit—and
feel better about your body for good!—
with this mat series inspired by the
method’s six principles.
By Tamara Newell • Edited by Amanda Altman

Awaken your mind, body and spirit as you move and
meditate to the principles of Pilates. Each exercise in this
intermediate mat series focuses on one of the method’s
six principles—concentration, centering, control, breath,
precision and flow—to help you feel at peace, happy and
better about your body.
This sequence was inspired by my struggles with a
negative body image during my teenage and young-adult
years. After healing from a decade-long eating disorder,
I began my Pilates career in 2007. Through Pilates, I
gained physical and mental strength, but surprisingly,
my spirit grew strong as well. The principles of Pilates
brought peace to my relationship with my body. I learned
to respect my body for what it could do (hello, Hanging
Pull-Ups!), but also discovered newfound joy to accept,
embrace and love it along the way.
Even if you can’t get to the studio, you can do this
workout. Practice individually at your own pace. If one
principle takes you deeper into reflection, make room
for more time there—don’t rush. Allow your spirit and
mind to guide your body as you progress through the
exercises. Modifications and challenges are provided to
meet your level.
Incorporate this series into your practice once a week.
As you develop your spiritual connection, you’ll discover
a deeper mind/body connection during your regular
sessions. And that’s one of the most important benefits
that Pilates has to offer. PS

66 january • february 2016


SHOULDER BRIDGE
P u r P o s e : Strengthens core, legs and
glutes; enhances spinal articulation
and flexibility in the hip flexors
s e t u P : Lie on your back, with your
spine in neutral, knees bent hip-width
apart, and feet and toes flat on the
PHOTOGRAPHY BY ROD FOSTER; HAIR BY MOLLY RICH AND MAKEUP BY CHERILYN COWELL FOR WWW.BRUSHPALETTE.COM; WRAP TOP BY ZOBHA, BRA BY ELIZABETTA ROGIANI, BOTTOMS BY NUx
floor. Feel the length in your spine
and your shoulders gliding down your
back. Relax your neck and chest, “knit”
your rib cage together, and scoop your
abdominals. Extend your arms by your
sides, palms down.
1. Inhale, opening your mind and spirit
to receive peace, joy and love.
2. Exhale, letting go of any negative
past experiences with your body
and health.
setuP–steP 3
A d vA n C e d 1 .1
PILATES PRINCIPLE: Precision
3. Inhale, scooping your abdominals
and curl your pelvis off the floor.
4. Exhale, lifting each vertebra off the
floor, keeping your abdominals and
hamstrings engaged.
5. Inhale, opening your mind and spirit
to receive precise wisdom for your
body’s needs today.
6. Exhale, precisely lowering each
vertebra to return to the starting
position. Do 6 reps.
the Mind/sPirit ConneCtion:
Your unique body changes daily and
throughout many stages of life. Open
your spirit and mind to listen to your
AdvAn Ce d 1. 2
body. You’ll learn to care for and
nurture it in a precise and individual
way, leading to your most vibrant self.
t i P s : Detailed, precise movement
makes Pilates efficient and effective.
Focus on precise spinal articulation
as you roll up and down. Keep your
ribs knitted together and abdominals
scooped for core stability. Imagine
each vertebra peeling individually
off the floor and then lowering
back down.
AdvAn Ce d : Zip your legs and feet
together throughout, and move your
feet closer to your hips. Extend your
arms straight above your shoulders
while lifting and lowering your spine.
pilatesstyle.com 67
 PILATES PRINCIPLE: Centering
HALF ROLL-BACK
PurPose: strengthens the core muscles;
increases spinal flexibility; prepares the
body for the Roll-Up
s e t u P : Sit tall, with your knees bent hip-
width apart, feet and toes flat on the floor.
Allow your shoulders to stack over your
hip bones, and feel your spine lengthen
from your tailbone and your scapulae
glide down your back. Place your hands
gently under your thighs without gripping.

1. Inhale, pulling your abdominals in,

and round your lower, mid- and then
upper spine, creating a C curve shape in
your spine.

2. Exhale, leaning back in the C curve

position, engaging your core muscles to sit
past your sits bones.
setuP

3. Release your hands from your thighs, and

extend your arms to shoulder height, elbows
slightly bent and palms facing inward.

4. Inhale, imagining that you’re breathing

peace into your center.

5. Exhale away any stress, anxiety or

negative emotions.

6. Do 4 reps of steps 4–5.

7. Inhale, returning your hands under

your thighs.

8. Exhale, returning to the starting

position. steP 3

9. Do 3 reps of the entire sequence.

the Mind/sPirit ConneCtion:

Meditate on drawing peace to your
center. Let go of any anxiety and fear
around your body and health. A peaceful
center opens the door to hear what your
body needs today.

t i P s : Reach your toes and heels into the

floor for a deeper connection. Keep your
chin a few inches from your chest while in
the C curve.

Gently hold under your

M o d i f i C Ati o n :
thighs for support, or minimize your range
of motion.

AdvAn Ce d : Lift one leg up. M o d i f i C Ati o n

68 january • february 2016

 PILATES PRINCIPLE: Control PILATES PRINCIPLE: Breath
FRONT SUPPORT
PurPose: increases trunk strength and shoulder
stabilization
stePs 1 & 2 s e t u P : Get into Plank, with your legs rotated out in
Pilates stance, heels together and toes apart.

1. Inhale, lifting your left leg to hip height, toes pointed.

2. Exhale, pressing into your right heel, and shift your

weight back.

3. Inhale, shifting your weight into your left toes. Do 3–5

reps, then lower your foot back to Pilates stance.

4. Repeat the entire sequence on your other side.

the Mind/sPirit ConneCtion: Without breath, we

steP 3
cease to exist. Breath activates our muscles as we move.
With each inhale, meditate on gratitude for your ability to
move. Exhale away any self-criticism.

t i P s : Keep your hands directly under your shoulders,

and your shoulders gliding down your back.

Keep both feet on the floor while

M o d i f i C Ati o n :
shifting your weight into your heels and back to your toes.

AdvAn Ce d : Extend your lifted leg into a full split.

HIP CIRCLES
steP 1
PurPose: reinforces the abdominal-oblique connection;
allows the legs to freely create gracefully controlled circles
s e t u P : Sit tall, with your legs extended and together.
Place your forearms on the floor behind your body,
elbows under your shoulders and palms down.

1. Inhale, bending your knees toward your body, with your

legs together and toes pointed touching the floor.

2. Exhale, extending your legs to 45 degrees, keeping

your chest open and maintaining the length in your spine.

3. Inhale, circling your legs to the left and down, then steP 2
exhale, bringing them up to the right and finally back to
45 degrees. Do 3–5 reps in each direction.

the Mind/sPirit ConneCtion: Graceful control

over daily health releases freedom within your body, mind
and spirit. Pilates is a structured method that challenges
control over the body, while emphasizing graceful
movement. Increasing your self-control while having grace
within ourselves opens us to joyful living.

tiP: Invite a spirit of grace through your open chest as

you circle your legs.

AdvAn Ce d : Increase your range of motion.

pilatesstyle.com 69
 PILATES PRINCIPLE: Flow
LEG PULL-UP
PurPose: strengthens the core, arms,
hip flexors and legs; increases flexibility
in the shoulders and hamstrings
s e t u P : Sit tall, with your legs straight
and together. Place your hands behind
your hips, fingers facing back.

1. Inhale, lifting your hips into Reverse

steP 1 Plank.

2. Exhale, bending your right knee to

tabletop, then straighten it toward the
ceiling, and lower it back down.

3. Repeat on your other side. Do 4 reps.

4. Inhale, kicking your right leg up.

5. Exhale, lowering your leg to the

starting position.

6. Repeat on your other side. Do 4 reps.

the Mind/sPirit ConneCtion:

Living “in the flow” strikes a balance
of structure and stability with fluidity.
Meditate on how you can create more
structure to increase the flow in your life.

t i P s : Engage your supporting leg

and glutes to allow your moving leg to
steP 2
flow through the sequence. Focus on
keeping your entire body in one straight,
diagonal line.

Lower onto your

M o d i f i C Ati o n :
forearms, or just hold Reverse Plank
without moving your legs.

AdvAn Ce d : Rotate your arms inward,

fingers facing your hips.

Through Pilates,
I gained physical
and mental strength,
but surprisingly, my
spirit grew strong
as well.
stePs 4 & 5

70 january • february 2016

 PILATES PRINCIPLE: Concentration
RELEVÉ IN PIL ATES STANCE
PurPose: improves balance and
concentration; strengthens the legs
and ankles
s e t u P : Stand tall in Pilates stance,
with your heels together and toes
apart. Relax your rounded arms in
front of your body.

1. Lift your heels and arms together.

2. Raise your arms up, slightly in

front of your head.

3. Hold for 10 seconds, meditating

on bringing the joy from your
workout into your day.

4. Lower your heels and arms setuP steP 1

together. Do 3 reps, breathing

naturally throughout.

the Mind/sPirit ConneCtion:

Concentration deepens the work
within our body, mind and spirit,
leading to greater satisfaction and
joy with your body. As you finish the
sequence, carry this deep joy into
your daily activities.

t i P s : Maintain the connection though

the midline of your body. Keep your
focus slightly above eye level.

Keep your arms

M o d i f i C Ati o n :
down while holding the balance.

AdvAn Ce d : Open your arms to your

sides, and balance on your right toes
with your left foot behind your right
ankle. Repeat on your other side.
steP 2 AdvAn Ce d

Tamara Newell , a Pilates awarded the Kathy Grant Memorial Scholarship to

teacher and holistic nutritionist, is on a mission to
inspire and empower women to manifest their most
beautiful selves from the inside out through their
movement, meals and mind-set. She’s the owner
of Tamara Newell Pilates in New York City, with
several digital Pilates and cardio-ballet DVDs
under her belt. This spring, Newell will release
her online program, Peace Joy Pilates: 6 Steps to a
Peaceful Body, Joyful Life & Loving Pilates
(www.peacejoypilates.com). In May 2015,
Newell began training with Rael Isacowitz and was
BASI Pilates Mentor Program. This is her second
appearance in Pilates Style, and she is a brand
ambassador for VooLuu nutrition products.
A former ballet dancer, Newell trained at the
Joffrey Ballet and Rock School of the Pennsylvania
Ballet before graduating from Marymount
Manhattan College. She is certified by Core Pilates
NYC and American Fitness Professionals and
Associates. Newell lives in New York City with
her husband and son. For more information, visit
www.tamaranewell.com.

pilatesstyle.com 71
 Salt-Baked Sweet Potato

Pretty
I sometimes make this with massive
russet potatoes, and other times—
like this—with plump sweet potatoes:
White-fleshed Japanese sweet
potatoes are my preference. In either

Delicious
case, it’s all about the toppings. The
silky turmeric onions are good on
just about anything, but particularly
nice mingling with bursts of
grapefruit segments, toasted walnuts,
herbs and crème fraîche. It’s a quirky
mix that somehow works.
(Serves 6)

3 medIum SweeT poTaToeS

Large-graIn Sea SaLT To TaSTe
2 TabLeSpoonS exTra-vIrgIn oLIve oIL
1 medIum YeLLow onIon,
quarTered and THInLY SLIced
½ TabLeSpoon TurmerIc
1/4 TeaSpoon FIne-graIn Sea SaLT
1 TabLeSpoon wHITe wIne
vInegar
grapeFruIT SegmenTS, ToaSTed
waLnuTS, cHopped oLIveS,
dILL, cHIveS and aruguLa, To
Serve
½ cup crème FraîcHe

1. preheat the oven to 400°F.

These easy-to-make recipes from San
Francisco–based chef Heidi Swanson’s Near
& Far use simple, seasonal ingredients to
yield Instagram-worthy results. You can
make them in minutes, which means more
time for matwork—and less time obsessing
about the scale. Tap that heart.
Recipes and photos by Heidi Swanson
Scrub the sweet potatoes, prick
them all over with a fork and
sprinkle generously with sea
salt. bake until tender. This can
take an hour for large potatoes,
less for smaller.
2. while the potatoes are
roasting, heat the olive oil in
a skillet over medium heat.
add the onions, turmeric and
salt. cook until the onions are
soft but not browned, about 7
minutes. add the vinegar to the
pan, and let it caramelize for a
minute or so, adding a couple
tablespoons of water if the pan
becomes dry. remove from the
heat and set aside.
3. next, prepare the rest of your
toppings. when the potatoes are
done, cut each in half lengthwise.
Salt a bit, and use a fork to gently
fluff some of the flesh. add a
touch of crème fraîche, then really
pile on the toppings, like walnuts
and olives, and salt to taste.
4. Serve nestled together in a
bowl or on a platter with some
arugula tucked about.

72 january • february 2016

 Yogurt Bowl
This is visually gorgeous and texturally interesting, with the
smoothness of the yogurt punctuated with puffed quinoa and
toasted sunflower seeds—a quick stunner at ease anchoring a
brunch spread.
(Serves 1)

2 TabLeSpoonS FreSH pomegranaTe juIce

drIzzLe HoneY
bIg doLLop greek-STYLe YogurT
HandFuL puFFed quInoa cereaL
SprInkLIng ToaSTed SunFLower SeedS
wHoLe pomegranaTe SeedS or FreSH or drIed roSe peTaLS (opTIonaL)
bee poLLen (opTIonaL)

In a bowl, swirl the pomegranate juice and honey into the

yogurt just a bit, sprinkle with the cereal and sunflower
seeds, then finish with the pomegranate seeds or rose
petals and bee pollen (if you’re using).

SProut Salad
A powerhouse of a lunch salad, this comes together fast—fresh
sprouted mung beans, creamy avocado and golden, toasted
almonds sit alongside a generous dollop of salted, arugula-spiked
yogurt. It's beautiful, and you feel great eating it. If sprouts aren’t
your thing, you can easily swap cooked mung beans, cannellini
beans, or any lentils that hold their shape when cooked—black
belugas or lentilles du Puy are both good options.
(Serves 2–4)

3/4 cup greek-STYLe YogurT

1/4 TeaSpoon FIne-graIn Sea SaLT, pLuS a pIncH
HandFuL aruguLa, cHopped
SmaLL buncH cHIveS, mInced, FLowerS (IF anY) reServed
8 ounceS SprouTed or cooked mung beanS (abouT 2 cupS)
bIg HandFuL weLL-ToaSTed SLIced aLmondS
good exTra-vIrgIn oLIve oIL
1 rIpe avocado, cHopped These gorgeous recipes were
reprinted with permission from
1. In a small bowl, combine the yogurt, 1/4 teaspoon salt, Near & Far by Heidi Swanson,
arugula and chives. copyright ©2015. Published by
2. In a larger bowl, toss the mung beans and almonds with Ten Speed Press, an imprint of
a splash of olive oil and a pinch of salt. add the avocado, Penguin Random House LLC.
and gently toss once or twice more.
3. Serve the mung beans next to the yogurt mixture, and
drizzle with a bit more olive oil. If your bunch of chives
included a few chive flowers, sprinkle them on the top.

pilatesstyle.com 73
 MY PILATES JOURNAL
Rael Isacowitz, the founder of global brand BASI Pilates, gives
us a behind-the-scenes glimpse into his extraordinary summer.
by Rael Isacowitz
S ince the late 1980s, I have been traveling
extensively around the world teaching
Pilates. I never intended to travel so much in
my career. Yet as BASI Pilates has expanded
to more than 30 countries and 100 host locations,
my life seems to have been set on a tangent of
circumnavigating the globe time and time again.
I typically plan my longer trips for the summer
months, so my wife Adelle and our son Elan, 14,
can join me. This past summer, I brought them
along for a journey through London, Turkey and
across the Aegean Sea that will be indelibly printed
in our minds forever.
Pilates Style asked me to share my memories of
my summer 2015. Here are some selections from my
journal—and a real look into BASI Pilates history in
the making. I’ve also included a few web addresses
where you’ll find some video footage, so you can
see these pages come to life.
74 january • february 2016
THE HELIPAD ON TOP OF THE POINT
HOTEL IN ISTANBUL, TURKEY
AUGUST 4–5, LONDON
We landed at Heathrow airport early afternoon,
and for the first time ever, my luggage did not
arrive. Adelle’s and Elan’s did, as did a small bag,
which had my windsurfing and kiteboarding gear
(essential for teaching Pilates!). But of course, as
Murphy’s Law would have it, all my workout and
casual clothes did not. So as I showered for our
first dinner engagement with [BASI UK licensees]
Lisa Lamberti and Theo Botha, I started to
contemplate what I am going to wear. All I will say
is it challenged my creativity in dress and fashion
to the maximum, and did include wearing a t-shirt
of Elan’s, taking the meaning of compression
shirts to a new level. It was a great evening, and
it showed me, as I have been shown many times
in life, it is not about what you wear, but how you
wear it, that counts!
AUGUST 6, LONDON
Today was a long day, starting with a five-hour
workshop and culminating with a two-hour
Marathon Mat Class. More than 100 people
attended the class in a gorgeous church, adorned
with soaring stained glass windows and towering
ceilings. It felt spiritual from the moment I walked
in. Seeing so many faces, both new and old, filled
my heart with joy.
AUGUST 7–9, LONDON
I taught a Mentor Program, which is certainly the
most rigorous of the programs I offer and at
the same time, the most transformational. This
one in London was no exception. My heartfelt
gratitude goes out to all those who made it so
special. The mix of people was extraordinary,
coming from such different Pilates backgrounds
as well as life backgrounds: dance, martial arts,
physical therapy. One story, written to me in a
letter following the course, touched my heart
deeply. A student in the course, who due to some
unfortunate knocks in life, had found herself
homeless with little hope of bouncing back and
building the life she once imagined for herself.
Yet, through hard work, determination and her
belief in Pilates, she is not only back on track, but
is completing a master’s degree, teaching full time
as a single mom, and enjoying and appreciating
every moment in life. I am humbled to my core
that I became a part of her incredible story.
AUGUST 11, ISTANBUL
Onward bound to Turkey. Adelle, Elan and
I made the critical mistake of eating a meal
on the plane, knowing full well that our dear
friends Cengiz Han and Ceylan Ucgun [the BASI
Licensees for Turkey and partners in BASI Systems
Pilates equipment] would meet us at the airport,
and whisk us off to some unique and special locale
for dinner. We went to BEYTI, one of the finest meat
restaurants in Istanbul, established in 1945, and all I
wanted was water and salad. (I am still grieving over
this faux pas—I am a foodie at heart!).
During dinner, I was presented with a
meticulously laid-out schedule for our five-day-
long stay. Once I looked it over, I understood
the reason for them trying to pump me with
nourishment. Between photo shoots, newspaper
and TV interviews, teaching, meetings and social
engagements, I would definitely be deprived of
both food and sleep.
AUGUST 13, ISTANBUL
The day started with a photo shoot on the helipad
of one of the tallest buildings in Istanbul, the
Point Hotel. It was stunning, to say the least. It
felt almost surreal landing on this helipad, looking
over Istanbul and doing a photo shoot for the
multiple media outlets that the PR company we
were working with in Turkey had secured. At
first, it was just the photographer and me, and
then all the participants of the Mentor Program
WITH MY WIFE ADEL
LE AND SON ELAN AT
THE LAUNCH OF BA
SI SYSTEMS
THE AWE-INSPIR IN
G CHURCH IN
LONDON'S WIMBLED
ON
pilatesstyle.com 75
 joined us. The photographer was an artist through
and through. It was a meeting of the minds and
creative spirits for sure.
AUGUST 13–15, ISTANBUL
Another incredible Mentor Program! It was the
same course and same material, but in a different
country and different culture with different
students—it was an entirely different experience. It
never ceases to amaze me how vastly different the
experience can be from group to group, despite
the material being so similar.
AUGUST 16, ISTANBUL
This was a very special and deeply moving day for
me: the launch of BASI Systems Pilates equipment.
Where do I begin? The location was the Four
Seasons Hotel at the Bosphorus, undoubtedly
one of the most stunning hotels I have ever
seen. The day began with a 90-minute advanced
mat class—nothing like starting the day with a
bang!—followed by a four-hour workshop about
creating the ultimate Pilates session. (See the
video at www.BASIpilates.com.) There were about
80 students there to see and test-drive our new
line of apparatus, designed for professionals, by
professionals; the quality shines through in every
single detail. The number of journalists and TV
reporters that showed up (several of whom took the
mat class) floored me. (The FOX prime-time sport
channel ran an 18-minute segment on Pilates, BASI
Pilates and BASI Systems later that evening.)
A cocktail
party ensued
outside on
the patio
A SHOT OF ME ON BASI
SYSTEMS F2 WUNDA
CHAIR FROM THE PHOTO
SHOOT, FOUR SEASONS AT
THE BOSPHORUS
PHOTO SHOOT ON THE HELIPAD OF THE
POIN T HOTEL, ISTANBUL, TURKEY
76 january • february 2016
overlooking the Bosphorus. At some point, all
were summoned to the auditorium for the official
launch of BASI Systems, which kicked off with the
screening of a video about the equipment. (See
it at www.basisystems.com.) I gave an opening
address, thanked everyone I could think of (of
course, I forgot a few and kicked myself later)
and gave a brief overview of the equipment, then
was whisked to a sunset photo shoot. With all the
excitement, very little food and tons of inspiration,
my spirit was elevated to new heights, despite
feeling a little lightheaded. (Check out the videos
at www.BASIpilates.com).
Post-shoot, Cengiz Han and I ran to the
spa for a little much needed pampering. Then
we caught a water taxi to the other side of
the straight, where Adelle, Elan and the other
partners in BASI Systems—Oktay Duran, Cem
Karakas and Ceylan—awaited us. At last, I was
able to eat and enjoy the gorgeous evening,
surrounded by friends, family, special guests and
fantastic food. What a celebration.
AUGUST 17–19, ALACATI
Now the trip really started gaining steam! We
caught an early morning flight down to Alacati,
a world-class windsurfing and kiteboarding
town. Unfortunately, the wind did not pick up,
but nothing could dampen my mood, not even
the lack of wind (every windsurfer’s nightmare).
We stayed in a little inn, swam in the pool and
in the sea, and Elan, Cengiz Han and I went for
a couple of early morning runs. (Elan left us in
the dust.) We had two of the best seafood
meals I have ever had in my life. After two
days, it was time to leave paradise to seek
more paradise.
DEMONSTRATING
FOR THE MEN TOR
PRO GRAM
GRO UP ON THE
BASI SYSTEMS
REFORMER
THE MENTOR PRO GRAM GRO UP
IN ISTANBUL, TUR KEY
E
THE FIRST OF TH
AF OD
O
DELECTABLE SE
TI,
MEALS IN ALACA
TURKEY
AUGUST 20–25, AEGEAN SEA
We spent the next five days on The Lokoum, a
45-foot motor yacht that was just the right size
for the six of us. In the 14 years I have known my
son, I have never seen him so excited. Over the
next four days, we cruised from bay to bay in the
Aegean Sea, one bay more beautiful than the
next. We swam at every hour of the day and night,
the water always embracing, warm and silky on
the body. The night sky was alive with stars, and
the quiet so peaceful and calming.
We managed to have a few productive
business meetings on the boat—without a doubt,
my dream office. The moment I realized we are
living in technologically unique times was when I
received an email that my niece Maya, an award-
winning singer-songwriter, had released her new
CD. I downloaded it from a distant spot in the
Aegean Sea, and we proceeded to listen to it as
the sun set and the stars emerged to brighten the
sky. We live in an incredible age, indeed.
On the last night of our sailing trip, a mass
of small fish enveloped the boat. They were
MY DREAM OFFICE SOMEWHERE
IN THE AEGEAN SEA
everywhere, as deep as the eye could see, and
actually jumping onto the back deck. We were
doing our best to return them to the water. It was
an amazing sight worthy of National Geographic.
To me, it felt like some kind of wonderful omen, a
farewell from the seas and a memory that will no
doubt last a lifetime.
“All good things must come to an end,” I
remember my father saying to me as a child in
South Africa as our summer vacations would
draw to a close. I was sad to disembark the boat
and start our long journey home.
I am now left with memories that randomly
flood through my mind on a daily basis. I cannot
help but reflect on the precious moments that
my career in Pilates has afforded my family and
me. I have been blessed with indescribable
experiences, filled with thousands of people
who have touched my life so deeply. I can only
hope I have done the same for them. Finally, I
reflect on the wonderful friends I have made,
friends that have morphed into family. We are
the BASI family. PS
pilatesstyle.com 77
 On a Roll
COMPLEMENTS
You’ve undoubtedly spotted them at the studio or gym:
Foam rollers have skyrocketed in popularity. Learn how
these tools can improve your Pilates practice.
by Sharon Liao
About 20 years ago, Jennifer Caliman tore the
meniscus in her knee. During her recovery,
her physical therapist brought out a small
log made out of dense foam. “I hadn’t seen
anything like that before,” says Caliman, now
43 and a Pilates instructor at Club Pilates in
Kent, WA. He instructed her how to use the
foam roller to stretch and strengthen, and she
began seeing results. Caliman was sold and
got one to use at home. “It helped speed my
healing,” she says.
Simply put, foam rolling is a kind of self-
massage. Rolling your muscles over the dense
foam can boost circulation and break up
fibrous tissue. The result: It improves flexibility
and reduces muscle soreness. “I’ve stayed
completely injury-free these past two decades,
which I attribute to foam rolling,” says Caliman.
78 january • february 2016
During those 20 years, foam rolling has made
its way out of physical therapy offices and
into the mainstream. These cylindrical tubes
are now found in gyms, homes and exercise
studios nationwide. Many Pilates instructors
are incorporating them into their practice, and
Caliman is one of them.
By increasing range of motion,
practitioners are able to move more
efficiently and progress more quickly,
explains Caliman. “Rolling can help you work
out tight areas in your body, improving your
overall function,” she adds. Jennie Groom,
Photos by bigstock
a Pilates instructor and owner of Studio Flo
in San Diego, agrees. “Foam rolling can help
the body transition from sitting at a desk all
day to a Pilates class,” she explains. “It’s a
wonderful complement to Pilates.”
 TherapeuTic Beginnings
Foam rolling’s origins can be traced back to
the 1970s. It was developed as part of the
Feldenkrais Method, a practice that uses gentle
movement to enhance your ease and range
of motion, and improve your flexibility and
coordination. Feldenkrais practitioners use the
tool to improve their flexibility and alignment,
as well as challenge their neuromuscular
control. Physical therapists took notice of the
practice and began using foam rollers on their
patients as way to rehab injuries.
With Pilates’ overlap with physical therapy,
it’s no wonder that the tools soon made their
way into the method. “In 1993, I attended
the American Physical Therapy Association
meeting,” says Elizabeth Larkam, a Balanced
Body faculty member and mentor in San
Francisco. “A physical therapist neighbor of
mine from San Francisco gave a presentation
on how the Feldenkrais roller could be used in
functional motor control exercises.”
A light bulb went off for Larkam, who
was teaching Pilates in the physical therapy
department at a sports medicine center at
the time. “For some of our patients, Pilates
exercises were too difficult to practice
effectively and safely on their own,” she says.
But they were able to do lumbar-stability
exercises, such as the Dead Bug, on a foam
roller at home. The bonus: Foam rollers were
accessible, thanks to their light weight, portable
shape and cheap price tag. In 1999, Larkam
drew upon her experience and released a
Balanced Body video demonstrating how to
do mat exercises on a foam roller—the first
educational material of its kind for Pilates
teachers. “At the time, we were focusing on
how to use foam rollers as a way to develop
precision and motor control,” says Larkam.
enTering The MainsTreaM
Since that initial crossover video, foam rolling
has taken the fitness world by storm. Head
to any sporting goods store, and you’ll see a
variety for sale. Today’s rollers range from one
to four feet long and four to six inches wide.
Shaped as a full or semicircle, they can appear
smooth or ridged. The foam comes in different
densities, ranging from squishy to rigid. The
difference in size and firmness depends on
your preference: Short versions are more
portable, while long ones are more versatile
(you’re able to lie lengthwise on them). Soft
rollers produce less pressure and pain, which
may be preferable for beginners; experienced
rollers may prefer a firmer one. Those with
ridges are meant to dig deeper into muscles.
With Pilates’ overlap with physical therapy,
it’s no wonder that the tools [foam rollers]
soon made their way into the method.
The main focus of foam rolling has also
shifted with time. “Now it’s used as a tool to
improve the myofascial tissue,” says Larkam.
Myofascial tissue is the combination of your
muscle and fascia, the thin, cobweb-like
connective tissue that encases your bones,
muscles, ligaments, organs and joints. (Think of
the thin, white filmy layer when you cut into a
raw piece of chicken.) Made from collagen fibers,
the fascia is supple and lubricated when healthy.
But injuries and repetitive movements, such as
hunching over a keyboard all day, can cause
the fascia to tighten. This, in turn, can compress
your nerves or muscles. It can also dehydrate the
tissue and lead to adhesions, limiting your range
of motion and triggering pain. “I compare it to
a knot in a bungee cord,” says Caliman. “You’re
still able to stretch the muscle, but the tightness
can limit its length and elasticity.”
That’s when a foam roller comes into
play. “When used correctly, it can improve
hydration in your fascia, allowing your muscles
and joints to glide easily,” says Larkam.
The pressure of rolling can also release
pilatesstyle.com 79
 muscle tightness and lot of time sitting, which can lead to stiffness.
Along with priming adhesions. Science Foam rolling can prime the body for activity.”
backs this up: A 2013 Groom teaches a mat class that
your body for Pilates, study in the Journal incorporates foam rolling. “When your fascia
of Strength and is lubricated, you’re able to move more
foam rolling can add Conditioning Research efficiently,” she says. “Your muscles can reach
showed that when their maximum capacity.” She’s noticed that
a challenging element volunteers rolled their many of her students who started foam rolling
quadriceps for two have been able to progress to advanced
to your practice. Doing minutes, the range moves more quickly than before.
of motion in their Foam rolling can also encourage balance
certain Pilates moves knees increased by 10 in the body, says Caliman. Pilates helps you
degrees. identify if one side of the body is tighter or less
on the roller works your Foam rollers have flexible than the other. The next step: rolling
also become a darling out that body part to achieve equilibrium.
stability and balance, of both serious and “You can target specific areas to open up,” she
everyday athletes, explains. “And this can improve your overall
says Groom. because healthy fascia function.”
can help fend off
overuse issues. They
also improve blood flow, allowing your body pilaTes MOves On The rOller
to recover from workouts faster. In research
published in the journal Medicine & Science Along with priming your body for Pilates,
in Sports & Exercise in 2014, people who used foam rolling can add a challenging element
a foam roller after a strength-training session to your practice. Doing certain Pilates
experienced less muscle soreness than those moves on the roller works your stability and
who didn’t. “Foam rolling can help you balance, says Groom. For example, she’ll
bounce back from an injury,” adds Groom. have her students lay lengthwise with their
“And they can ease some of the aches and spine pressed against the foam roller to do
pain caused by too-tight muscles.” the Hundred. Find this move too difficult?
Modifications include raising the chest and
pumping the arms, and then lifting one leg
a pilaTes cOMpleMenT at a time. “We also do the Roll-Over series
with the roller beneath the hips,” she says. “It
Experts chalk up many of these perks as takes extra effort to stabilize the pelvis.”
reasons why foam rolling pairs perfectly with a A foam roller can also serve as a prop for
Pilates practice. “Even the most diligent Pilates Pilates sessions. In Caliman’s hybrid class,
student can still benefit from manual therapy,” which she calls Stretch-ilates, the 50-minute
says Larkam. “In today’s society, we spend a session is split between the Reformer and the

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80 january • february 2016


foam roller. She leads her students through
self-massage moves, such as rolling the
illiotibial (IT) band or hamstrings. She also
has her students lay lengthwise with their
spine pressed on the foam roller as they do
traditional abdominal work, such as Toe Taps,
and Imprint and Release. “When you do these
moves on a rigid and unstable roller, you
really get a sense of alignment in the spine,”
says Caliman. It also forces you to fire up your
oblique muscles, as well focus on the sense of
your body finding its center.
“I’ve found that the foam roller can
enhance your proprioception, or awareness of
where you are in space,” adds Larkam. Rolling
over the foam tube activates the nerve sensors
beneath the skin, so you’re more in tune with
your body, she explains. “During a Single-Leg
Stretch, you’ll know where that right knee is
located relative to your chest.”
The BenefiT Of The MeThOd
On the flipside, a Pilates background can make
foam rolling easier and safer. Foam rolling is a
slow, subtle practice. Feeling jabs of pain while
doing moves on the foam roller may mean that
you’re overdoing the pressure and potentially
hurting yourself. “Some beginners may find
that foam rolling is tough because they’re used
Photo courtesy of jennie groom
to making big movements,” says Caliman. “But
it’s often about small, gentle motions.”
That’s where Pilates practitioners may have
an advantage. “Pilates practitioners tend to
be patient and have attention to detail,” says
Larkam. This may protect you from not paying
attention and going overboard with the roller,
setting the stage for injury.
To reap the most benefits, experts
recommend taking a foam rolling class
left: GROOM
TEACHES A MAT CLASS
INCORPORATING THE
FOAM ROLLER
once a week and doing Pilates three or four
times a week. “Once you learn the proper
technique, you can foam roll on your own at
home,” says Larkam. “In a perfect world, I’d
recommend doing some of both every day.
There are thousands of different exercises
and infinite possibilities!”
hOw TO geT sTarTed
Want to try it out? Resist the temptation to grab
the extra foam roller lying around the gym to
give it a whirl. Without the proper guidance,
you may do your body more harm than good.
In fact, one of the reasons Caliman decided to
offer foam rolling at her studio was because she
noticed so many people doing it incorrectly.
“Some people make the mistake of
thinking that they’ll get better results if they
use a rigid roller,” says Larkam. “But harder
isn’t necessarily better.” The same goes
with pressure: Applying too much force may
mash the delicate matrix of the fascia and
even bruise the tissue. “This may also be
dangerous for people with weaker bones,”
says Caliman. “The spine has multiple bony
nodules, and you don’t want to fracture
anything.” That’s why it's crucial to learn the
proper technique. Take a foam rolling class at
your gym or Pilates studio (which usually costs
about the same as other classes), or sign up
for a session with a certified Pilates teacher
who can show you the ropes.
When foam rolling for the first time, keep in
mind that you may not see results right away.
“You’ll feel relaxed and centered afterward,
but it does take some time to settle in,” says
Caliman. Stick with foam rolling and, over time,
you’ll notice a huge shift in the way you feel
and move. PS
pilatesstyle.com 81
 SURPRISING
FACTS ABOUT
PRO ZONE

JOSEPH PILATES
In a new biography, German historian Eva Rincke uncovers incredible,
never-before-heard details about Joseph Pilates’ impoverished childhood,
love of boxing and correspondence with President John F. Kennedy.
by Eva Rincke

After the birth of her son four years ago, Eva

Rincke began taking mat classes at a local
community center. “I became interested
in Joe’s life when my teacher, Simone
Falkenberg, told us some wild stories about
him,” Rincke, a professional historian, recalls.
“There was something about him that really
touched me. I loved his conviction, which
made him fight for his method against
all kinds of resistance. I wanted to learn
more about him, and when I couldn’t find a
biography, I decided
to write one myself
Even in her 30s, Joe’s and started doing
research.”
mother Helena’s grueling For the next
two years, she
routine of household devoted herself to
investigating Joe’s The hundreds of hours of research
chores left her hobbled by life. For details culminated in her book, Joseph Pilates: A Life to
about his early the Core, which was published in Germany this
knee and back pain. Joe years, she pored past September. (Rincke is hoping to publish an
through registration English translation in the near future.)
suggested that he could cards, marriage and As is often the case, the truth is
death certificates in even more fascinating than many of the
help her and showed her the city archive of myths that have sprouted up around this
Mönchengladbach, legendary person. Here, Rincke shares the
some stretching exercises Joe’s hometown, for 12 most surprising facts she uncovered
information about about Joseph Pilates.
that he knew from his the Pilates family.

“I combined this
gymnastics training. data with historical
background I
gathered from the local newspapers of the
time, as well as books like an 1882 guidebook
for housewives from working-class families.”
She also combed through newspaper
accounts and historical records from
Germany, England and the United States.
1
Joe grew up in grinding
poverty.
Born in 1883, the second of
nine children of Friedrich and
Helena Pilates, Joe grew up in the
industrial town of Gladbach (now known
as Mönchengladbach) near Dusseldorf in
western Germany. To find out about Joe’s

82 january • february 2016

childhood, I searched the city’s archives and an American newspaper
found evidence that the large family moved was in February 1934 in
frequently from one tiny apartment to a Pennsylvania paper,
another; most had just one or two bedrooms the Daily Republican
plus another room that also served as the of Monongahela
kitchen, living room and laundry room. The about Massera: “He
rooms were dark and dank even during the was taken in hand
day, and didn’t have modern bathrooms; by Prof. Joe Pilates,
instead residents used privies on the former instructor of
landings or outhouses in the yard. Joe’s physical culture for the
father was a metal worker who worked in one Berlin police force…
of the many local textile mills; on his small in three months,
salary, these were the best accommodations Massera hardened his
the family could afford. muscles to such extent
that he could take a

2
solid wallop in the
the pilates were not of stomach from [world
greek descent. heavyweight champion]
Mönchengladbach city archivist Jack Dempsey without
Gerd Lamers discovered that flinching.” (Either
the Pilates name isn’t Greek, but the journalist or
actually is derived from the family’s ancestral Massera got the facts
homestead, which has been called a variety wrong—Joe actually
of names like “Platesgut," "Platisgut" and did physical training
"Pilatus Haus und Hof" since the 16th with the Hamburg,
Century. (Over the centuries, the name not the Berlin, police
evolved into “Pilates.”) In a 1956 interview department.)
with Doris Hering in Dance Magazine, Joe

4
recounted that when he was a boy, his In addition to
schoolmates would tease him about his name his first
with taunts of “Pontius Pilate, killer of Christ.” client exercise machines,
was his

3
mother. Joe also devised
Joe had an unusual Even in her
hobby for a german of 30s, Joe’s mother furniture, including
his generation: boxing. Helena’s grueling
Joe was a regular at his father’s routine of household relaxing chairs.
athletics club, where he was chores left her hobbled
introduced to weight lifting and gymnastics, by knee and back pain. Joe suggested that opposite page:
including pommel horse, parallel bars and he could help her and showed her some the house joseph
floor exercises as well as boxing. At the stretching exercises that he knew from his pilates grew up in,
time, public boxing matches were illegal gymnastics training. As John Winters, an third from right
in Prussia (boxing was associated with assistant in Joe’s New York studio, later told on waldhausener
Prussia’s longtime enemy, England), so Bethia Caffery, a writer for The Evening strasse. photo
it was unusual for a German boy of that Independent in 1980, mother and son courtesy of
era to learn to box. Joe was a natural in were equally surprised when her pain began stadtarchiv
the ring, however, and later, when he was to subside. mönchengladbach
interned in the Knockaloe camp for German

civilians on the Isle of Man during World
War I, he trained his fellow detainees in the
sport. According to the German magazine,
BoxSport, the Knockaloe boxers were
so well trained, they dominated German
boxing throughout the 1920s.
After the war, from 1920 to 1923, Joe
owned a boxing gym in Gelsenkirchen,
near Dusseldorf. He also helped establish
an amateur boxing network in the area and
even stepped into the ring as a professional
himself at least six times.
When he moved to New York in 1926, one
of his first clients was heavyweight Charley
Massera. (The first mention of Joe’s studio in
5
this page: the german
there’s little evidence edition of rincke's
Joe ever performed for book, josEph pilatEs:
a circus. dER mann, dEssEn namE
Though it’s often claimed that pRogRamm wuRdE
Joe worked as a circus performer,
I haven’t been able to find any trace of his
big-top feats. This may mean that Joe never
worked for a circus, or just worked for very
small troupes, in which case his name didn’t
appear on the bill. I did discover that he
took part in a vaudeville show while interned
in England, including something that was
called “a modern strength act” as well as “a
balancing act on chairs and ladders.”

pilatesstyle.com 83
 6 9
Joe began getting
dancer clients soon
after arriving in the u.s.
In 1929, three years after Joe
arrived in the U.S., modern dance
pioneer Ruth St. Denis, then 50, came to
Joe’s studio. Overweight and in constant
pain from a knee injury that threatened
to end her career, she had heard through
the grapevine of the robust German who
was able to make the weak strong and the
overweight thin with his strange equipment.
Joe worked with her on his massage table,
which he simply called “the table,” but later
became known as the Cadillac. She went to
the studio regularly for months, and after
a year, not only was her knee pain gone,
but she was slender again and “had ankles
like a young girl,” recalls Ted Shawn, St.
Denis’ husband, in the unpublished part of
his memoir, Ten Thousand and One Night
Stands, which I found in the archives of
Jacob’s Pillow. The success of Joe’s work
with St. Denis quickly spread throughout the
American dance world, thanks in part to the
proximity of his Eighth Avenue studio to
Broadway theaters and vaudeville halls.
7
famed fashion
photographer george
hoyningen-huene
took the pictures for
RetuRn to Life thRough
ContRoLogy.
Hoyningen-Huene, a regular contributor
to Vogue and Harper’s Bazaar, who was a
devotee of Joe’s work, agreed to take the
photos for Joe’s book, Return to Life. He was
also probably instrumental in getting his own
publisher to publish the book (it had been
repeatedly turned down by other houses). In
his unpublished memoir, Hoyningen-Huene
wrote, “Joe’s method struck me as the most
reasonable and scientific approach and after
a few months I had to have all my clothes
altered. Apart from becoming a great friend of
Joe’s and his wife Clara, I kept up my studies
for five years and in the end we made a motion
picture documentary and I photographed his
entire routine for his book, Return to Life. I
owe Joe much in the way of moral support,
kindness and genuine friendship.”
8
Joe pilates made
at least one tv
appearance.
He was invited to appear on The
Mike Douglas Show on January 31,
1967, by the show’s co-host, Metropolitan
Opera star Roberta Peters, who had been his
student for more than 20 years.
84 january • february 2016
Joe’s talents extended
to furniture design.
In addition to exercise machines,
Joe also devised furniture, including
relaxing chairs and the V-bed, though
he never managed to find a manufacturer to
produce them or to sell them on a bigger scale.
10
Joe wrote
president John
f. kennedy
about his plan
to prevent the
country from slipping into
dissipation and excess.
In September 1963, Joe wrote his fourth
letter to President John F. Kennedy, hoping
to convince him to save America from “the
same decadence and decline…paralleling the
decline of the Roman Empire” by introducing
Contrology to the U.S. (Ironically, Pilates might
have helped the president with his notorious
back pain.) Although Kennedy’s special
assistant, Kenneth O’Donnell, responded
to his first letter, Joe never got to meet the
president. Ken Endelman, CEO of Balanced
Body, sent me copies of these letters, which
are now in the John F. Kennedy Presidential
Library and Museum, after I heard him mention
them in a Pilates Anytime interview.
11
Joe loved country
life.
Even though he spent most
of his time in urban areas,
first in the grim Gladbach,
later in Gelsenkirchen and Hamburg, and
then in New York City, Pilates loved rural
life more than the city living. As a child, he
would escape the stench of garbage, horse
manure and rotten food of Gladbach for
the nearby woods that surrounded the city.
In an interview with Evelyn Ringold in The
New York Herald Tribune in 1964, he said, “I
couldn’t stay alive if every weekend I didn’t
go to the country.” He and Clara escaped to
the Berkshires, where they had a small house,
whenever they could.
 history’s
opposite page: joe
in his signature
white briefs while
gardening in the

mystery
berkshires. photo
courtesy of marion
lane rogers

this page: a portrait of

Did Joseph Pilates desert his maria pilates courtesy
of ruth pilates
first wife and their children?

As part of the research for her book, Eva Rincke interviewed

Ruth Pilates, the widow of Ulrich Pilates, the son of Wilhelm
Pilates, who was Joseph Pilates’ stepson.
According to the story Ruth heard from Ulrich, in 1912,
Joseph, his first wife, Maria, and their children, Wilhelm (who was
Maria’s child from a previous relationship) and their daughter
Leni, decided to emigrate to the United States. (A third child,
Hans Heinrich, had died as an infant.)
Joseph, Maria and the two surviving children traveled
to Hamburg, where they waited for the ship in the
Auswandererhallen (huge buildings where the shipping company
Hapag provided lodging for poor immigrants on their way to
America). One morning, Maria woke up and found that Joseph
had gone off, taking all their money and leaving her alone
with two small children. The Red Cross had to take care of her and help her get home. She
desperately tried to find Joseph in America, sending letters to different cities, but in fact, he
had gone off to England, because he didn’t want to be found. She died a year later.
“I’m still doing research trying to find proof for this story,” Rincke says.

why rincke thinks the story may

be true: “The story is so detailed and the specifics
One morning, about the Auswandererhallen in Hamburg, the Red
Cross taking care of the family etc., are exactly what
Maria woke up happened in cases like this. I have talked to some people
who are experts in emigration during that period, and
and found that they told me that it happened regularly that husbands
and fathers abandoned their families like that.”
Joseph had gone
why rincke thinks it may not be
off, taking all their true: “What doesn’t fit is that Joseph Pilates
signed Maria Pilates’ death certificate in November
money and leaving 1913, so if he really went off like this, he must have
returned by then. Also, Wilhelm probably heard this
her alone with two story from his grandmother (who raised him); she
may have exaggerated the details out of spite for her
small children. unreliable son-in-law, who was too occupied by his
ideas for exercising methods to take good care of his
children.” PS

A graduate of Humboldt University in Berlin, where she studied history and philosophy, Eva Rincke is a professional
historian who lives in Stuttgart, Germany. Her most recent research project was for an exhibition about forced labor
during World War II. She takes Pilates mat classes with Simone Falkenberg and equipment classes with Toshi Kusuda
at Pilates New York studio, which is owned by Davorka Kulenovic, a student of Romana Kryzanowska. Sparked by
her interest in the method and the man, Rincke wrote her first book, Joseph Pilates. A Life to the Core. The German
language edition, Joseph Pilates: Der Mann, dessen Name Programm wurde (HERDER, 2015), can be purchased
at www.amazon.com. Stay tuned for future issues of Pilates Style for information on the English edition.

pilatesstyle.com 85
 CRUSADER
POWERHOUSE
for Community
A co-founder of the PMA
and creator of Peak Pilates’
education program,
Colleen Glenn continues
on her quest to bring
Pilates—and healthy
living—to everyone.
by Anne Marie O’Connor
Pilates Style: Where did you grow up?
Colleen Glenn: I was born in Texas, but
when I was six, my family moved to a farm in
Ashtabula, OH. I had four brothers, a sister and
was a very active tomboy—we were always
outside, climbing trees, riding horses. When
I was eight, I got a dance scholarship to the
Cleveland Ballet. I loved it—my dance passion
really started there. Four years later, we moved
to Akron, where I studied with the Ohio Ballet,
then called Akron Chamber Ballet.
PS: What did you do after high school?
Colleen: I moved back to Texas with my
parents my senior year. I auditioned for the
Houston Ballet, but they put me in the school
instead of accepting me into the company.
At the same time, I went to the University
of Houston for two years and then to Lamar
University, while also choreographing and
dancing with some local companies.
Around this time is when I was introduced
to Pilates at the Houston Ballet. The Pilates
there was based on Alan Herdman’s more
therapeutic work—today I incorporate that
work regularly, but when I was first introduced
to it when I was 20, I thought it was very slow
and wasn’t really interested.
86 january • february 2016
Fast-forward a few years, Elizabeth Jones
Boswell, a dancer who had a studio in her
duplex, asked me if I’d be interested in
learning Pilates so I could help her teach. And
she paid 10 bucks an hour! I was a starving
artist, and that was a lot of money in 1983.
I observed for two or three weeks, she gave
me an anatomy coloring book to study, and
then I started assisting her. Because I was a
dancer, I could memorize and retain movement.
PS: How did you first meet Romana?
Colleen: I would go to New York periodically
to audition. Someone said, have you been
to see Romana [Kryzanowska]? So I went. At
her studio, people were really moving—not
the slow work I’d seen up until then. Romana
came up to me and said, so are you the girl
from Texas? What do you do? And I said, I
teach Pilates. I can’t believe I even said that!
She took me through a super-advanced
workout and kicked my ass.
PS: What was your revelation?
Colleen: That you could sweat buckets
doing Pilates, it was about precision and
flow, total concentrated discipline. I felt
thoroughly worked out but invigorated
 FIVE MINUTES WITH

Colleen Glenn
FavO R itE aP PaR atU S : The Chair because you can get
the most efficient workout in the shortest amount of time.
And it’s fun.

HaR d E St m OvE tO maStE R : Super-advanced moves that

require a lot of upper-body strength. For instance, High
Bridge on the Reformer. That’s why I did strength training.

FavO R itE mat m OvE : This is sort of a tricky question. To

me, the mat is one flowing exercise. On the other hand,
I do think the Side-Kick Series is my favorite. It takes 15
minutes, and it works pretty much everything.

m O St i n S P i R i n g cli E nt: This woman I taught in Dallas.

She was 50, her husband had died, and she had lost her
confidence. Over time, though, she blossomed both
physically and emotionally; she came alive again. People
can accomplish the movements and that’s really great, but
when it starts to change their lives, that’s why I teach.

I wear everything. Lululemon, Lucy, any

FavO R itE b R an d :
brand that looks good.

For Pilates, Romana, of course!

m O St i n S P i R i n g tEac H E R :
For movement and dance in general, Bob Fosse and Peter
Martins. And all my students inspire me daily, truly.

afterward. I was like, this is what I want to
teach! So whenever I was in New York, I
took sessions with her. I also took sessions
with Kathy Grant at the Tisch School of Arts.
When I went back to Houston, they were
hiring Pilates instructors at the Houston Ballet.
But within two months of my arrival, there
was a coup, and all the teachers left to open
Teaching phoTo courTesy of The pMa; headshoT by Wendi schneider
I ended up leaving physical therapy school
and working with Alice Ann Dailey, who had
a small studio in Dallas and pretty quickly,
business was booming. That’s also when I
first started doing certifications through the
Pilates Institute, later PhysicalMind Institute.
I brought down Romana regularly to train the
staff. Ron Fletcher was hosted as well.

another studio. I suggested they get Romana

in to train new staff members. So Romana
would come once a month for six or seven
months, and we started building the business
back. I began taking notes on what she said
and writing my first manual.
PS: How did you like the transition from
dancer to teacher?
Colleen: I’m just a natural teacher. I
was teaching ballet to the kids in the
neighborhood in my basement when I was 15.
PS: Why did you move to Dallas?
Colleen: I wanted to go to physical therapy
school; on the side, I had a bunch of jobs. I
did corporate fitness for a health club, until I
came to work one day and there were chains
on the door—the company’s accountant had
embezzled the payroll taxes.
Romana came up to me and said, so are
you the girl from Texas? What do you
do? And I said, I teach Pilates. I can’t
believe I even said that!
After three years with Alice Ann, I
accepted a position at the Rosewood
Crescent Spa and Hotel, a very exclusive
($25,000 to join!), five-star spa, gym and
hotel. I ran the Pilates program there and
also did integrated training.
In 1995, I decided to open my own facility in
Highland Park, TX, called Glenn Studio Inc. To
raise money, I asked eight clients to purchase

pilatesstyle.com 87
 riGht: COLLEEN AND HER three private sessions a week for a year; that
HUSBAND BOB STANDING gave me $25,000 to capitalize my business.
AT THE EXACT SAME SPOT I had developed my own training program
WHERE THEY GOT MARRIED soon after opening my studio; however, I
FIvE YEARS AGO AT DREAM decided I was going to partner with Sean
LAKE IN ESTES, CO. Gallagher and Romana to develop their
teacher-training program in Texas. Romana
had visited many times, she had even tested
a group of my students for certification. Sean
had also come out and watched me teach my
program. I was very excited, but when it came
time to sign the legal documents for the deal,
I was advised against it and didn’t do it. It was
a very difficult decision for me. Then when I
turned down the deal, I was disenfranchised
from the organization, which was really hard
for me because Romana was my inspiration.
PS: How did you get involved with the
founding of the Pilates Method Alliance?
Colleen: Around this time, the late ’90s, a
lot of people would say they were Pilates
teachers, but then when they came to the
studio, they’d point at a Refomer and say,
“What’s that?”
The truth is I believed in what Sean and
Romana were promoting, trying to have some
standardization of education, unadulterated.
But the methods were really the downfall from
my perspective. It was divisive—it didn’t come
from a place of community and heart.
It [the first meeting of the PMA] brought
people together for the first time, people
from all different schools, people who
otherwise never would have met. It was
the first time that Ron Fletcher and
Mary Bowen had ever met.
So I wanted to build an organization that
would map out an education pathway. At
that time, I was bringing in high-level pros to
certify my teacher-training students. One of
them was Michele Larsson. She didn’t teach
all the exercises I did, but we had certain
commonalities as teachers: how we looked
at an exercise, how we looked at movement
and how we would correct, what the ultimate
goal was. It started my brain working. By
looking at commonalities, I saw there was a
way to create parameters for evaluating an
education program.
Michele mentioned our discussion to
Kevin Bowen, He had the same idea, so
Michele told Kevin, you should call Colleen.
In early 2000, Kevin, who was in Miami at the
88 january • february 2016
time, came to Dallas, and we had a meeting
at my house to talk about our vision. We both
believed that the organization had to be
nonprofit, because we didn’t want anyone to
think that we were going for money or power,
or that we wanted to dictate the rules—we
wanted it to be governed by the people who
would participate. Initially, our idea wasn’t
to create a certification program, but to
have what I called accreditation—we would
accredit certification programs that followed
certain guidelines. We wanted to make
teacher training more professional and bring
the community together.
The ruling on the lawsuit [that declared
the Pilates trademark invalid] happened
in October 2001. That November, Howard
Sichel had a party in New York. There were
almost 100 people there, and he invited Kevin
and me to present our idea for the Pilates
Method Alliance.
It wasn’t very well received.
People thought we wanted to make a
power grab. Because of the whole lawsuit
thing and the years of fighting and acrimony,
the whole community had what I called the “fear
ear,” meaning that everyone was listening to
what we were saying from a place of fear.
Still, we organized the first conference
the next May in Miami. Eighty people came,
including the manufacturers, Kenny [Edelman,
of Balanced Body], Moira [Merrithew, of STOTT
PILATES®] and Julie [Lobdell, of Peak Pilates].
It brought people together for the first time,
people from all different schools, people who
otherwise never would have met. It was the
first time that Ron Fletcher and Mary Bowen
had ever met. (Romana was always invited, but
never came.) There were so many benefits that
have come about because of what we started,
though I was personally disappointed when
members of the organization voted to create
 a PMA certification, because that was not the
original intent.
PS: How did you end up in Boulder?
Colleen: I wanted my son to go to a Waldorf
School. There wasn’t one in Dallas, so in 2002,
when he was five, we moved to Boulder so
he could attend the Waldorf School there.
When Julie Lobdell discovered I was coming
to Boulder, she said, let’s start an education
division with Peak—I want you to head it up.
She wanted to get Pilates into health clubs,
and my vision had always been to get classical
Pilates to a large audience, and I thought I
could do that through Peak.
People wanted training they could afford,
that they could do in modules, as opposed to
how I did it, where you pay $5,000, $8,000,
$10,000, and you have to move to a different
city. I went all over the world training teachers
and the Life Fitness sales staff about the
philosophy of Pilates and how to sell the
equipment. I also worked with the engineers
on how to help design the equipment.
PS: So you left Peak in 2010?
Colleen: Yes, I was with Peak for around
eight years, until it was bought out by Mad
Dogg. Behind the scenes, I had a challenging
personal life: I had a sick husband, who
passed away soon after. Besides, I really
wanted to get back into the studio. I had
been mainly teaching instructors, and I
felt like I really wasn’t working with bodies
anymore, I wasn’t authentic. I was hired at
Pura vida Fitness and Spa in Cherry Creek
to run its Pilates program. When I came on
board, they had revenues of $4,000 month.
Five years later, when I left, the revenue had
climbed to over $30,000 a month.
phoTo courTesy of coLLeen gLenn
PS: What are you doing today? BELOW, CLOCKWiSE FrOM
Colleen: So today, I work at RallySport Health tOP LEFt: COLLEEN WITH
and Fitness Club and at Body Dynamics, both MOIRA MERRITHEW; WITH
in Boulder. I use Pilates as one of my main HER MENTOR, ROMANA
modalities, but I work people holistically and KRYzANOWSKA; WITH HER
functionally. I am also a Purium Health Coach. SON LANDON; TEACHING
Purium is an organic, non-GMO superfood AT THE IDEA CONFERENCE
system. Clients are getting results with their IN 2006; COLLEEN WITH
health and bodies unimaginable with exercise RON FLETCHER
alone. Whole health is what I am offering, and
that’s really, really cool.
PS: What are your favorite workshops?
Colleen: The workshop I teach most often
these days is the Legacy Workshop and Master
Class, in which I present historical information
about Joseph Pilates. I call it debunking the
myths. I’ve always been interested in what
happened to the missing piece of Joe’s
work—the strength training, the Callanetics-
like moves, the boxing—Joe was greatly
influenced by the physical culturists of his time.
Mary Bowen was bequeathed these black-and-
white films where you see Joe doing these
kinds of moves, and you see barbells in the
background in his studio; I personally have
always done some form of strength training
even when I was dancing. I also do a master
class with the more aerobic, Callanetics-like
moves; half the Pilates people can’t do them!
PS: Tell us about your personal life:
Colleen: I married my husband, Robert
Paul Wilson, five years ago. My son, Landon
Taliaferro, is 18. He grew up in the Pilates
studio—I would nurse him and lecture in
my seminars. When people see him now,
they’re like, “Oh my God, you’re 6’3”! I
remember when you were nursing!” He gets
so embarrassed! PS
pilatesstyle.com 89
MOVES OF THE MONTH
ROLL-DOWN RIGHT AGAINST THE WALL
PrOP: wall 3. Hold the forward position,
PurPOSE: increases abdominal deepening your abdominals as
control in full forward flexion, you inhale, relaxing your head and
a movement that is integrated allowing your shoulders to hang.
extensively by acrobats; forces you to
work the deep abdominals 4. Exhale, articulating back to
S E T u P : Stand tall against a wall, standing, heels anchoring into the
By Sally Anderson making sure that your heels and floor as you progressively stack your
body are pressing into it, and your body against the wall to return to
Modeled by professional legs are straight. standing. Do 4–6 reps.
performer Lorry D’Ercole
1. Inhale, lengthening your spine and This is harder
M O d i F i c aTi O N :
Photos by Mim Maree engaging all your muscles to grow than it looks—build up to this
taller up the wall. move over time by starting with
These moves are tailored to help your heels a little away from the
acrobats build a good balance of 2. Exhale, rolling down from the wall where you can manage the
internal stabilization and strength, crown of your head to full forward Roll-Down, and then over time,
along with efficient global muscle flexion, peeling sequentially away progressively bring them back to
strength, resulting in greater from the wall. completely against it.
control, power and precision in
every movement. Pilates is brilliant
for finding the smaller muscles SETuP STEP 2
to support powerful moves and
offers a unique environment for
training acrobat-specific skills.
I find that acrobats tend to be
very compliant clients—they
know their bodies and welcome
anything that will help their
physical performance and offer
risk reduction.
But even if you’re nowhere near
being able to do a backflip or contort
your body into a pretzel, these
exercises are fantastic for challenging
your strength and control. Try to
do this routine two to three times
per week for a boost in your overall
strength and core power.

HOLLOW ROCK
Lorry, the model here, named this exercise Hollow Rock, since
it feels like you need to create a hollow “as strong as a rock” to
do it. It is a “pick up” from an extended supine position into a
lengthened, scooped one that activates every fiber of the body. SETuP

PrOP: none
PurPOSE: develops abdominal strength and whole-
body engagement
S E T u P : Lie on your back, contracting your abdominal
wall and spinal muscles toward each other, while reaching
your arms and legs in opposite directions.

1. Exhale, reaching your arms and legs away, so far in either

STEP 1
direction that you lift up into a long, scooped position.

2. Inhale, lengthening back down. Start with 4–6 reps and V a r i a T i O N : From the Single-Leg Stretch starting
build up to 10. position, extend out to Hollow Rock.

90 january • february 2016

 MAGIC CIRCLE HULA
PrOP: Magic Circle
STEP 1
PurPOSE: trains the anterior oblique muscular sling (binds
the abdominals and pelvis); works the essential combination
of the obliques with the adductors (inner thighs) to increase
pelvic stability and control
S E T u P : Lie on your back, with your knees bent hip-width
apart and feet flat on the floor. Place the Magic Circle in
between your knees, and your hands behind your head. Lift T i P S : Make sure to maintain a neutral pelvis, so your
your head, neck and tips of your shoulder blades. hips disassociate effectively and allow for correct muscle
patterning. Aim for a smaller, more precise movement,
1. Exhale, squeezing both legs into the Circle as you rather than a forceful abdominal lift.
rotate your torso to the right, bringing your left shoulder
toward your right knee. M O d i F i c aTi O N : Start with Chest Lifts as you squeeze the
Circle.
2. Inhale, returning to the starting position, releasing the
squeeze on the Circle. adVaN cE d : Do the same movement with your legs
in tabletop and the Circle between your knees, or with
3. Repeat the sequence on your other side. Do 4–6 sets. extended legs and the Circle between your ankles.

GLIDING SUPPORT SERIES

PrOPS: push-up handles; small
towels (or gliding discs)
P u r P O S E : facilitates integrated
whole-body control and
strengthening
S E T u P : Holding the push-up
handles, place your feet on the
towels, and get into a Plank
position, with your shoulders
directly over your wrists.

1. Exhale, pulling up into a Pike

position, bringing your straight legs
underneath you and in line with
SETuP STEP 1
your hips; inhale, returning to Plank.

2. Exhale, pulling up into a

Straddle Pike position, widening
your legs; inhale, returning to
Plank.

3. Exhale, scooping your

abdominals and bending your
knees under your torso, between
your arms and then forward into a
Back Support position.
Sally anderSon bio photo by alan Cox

4. Do 3–6 sets of the entire

sequence.
STEP 2 STEP 3

Do one step
M O d i F i c aTi O N S :
at a time. Decrease the range of
motion.
Sally anderSon has trained performers on two tours of Cirque
Add Leg-Pulls to the
Va r i aTi O N : du Soleil, as well as ongoing training for theater acrobatic dancers. She has
Front Support and Back Support also taught Australian Olympic Swim team members, dancers and elite-level
positions, and Oblique Pull-Ups athletes. She is the director of PilatesITC, a government-registered training
after the Straddle Pike. organization, and PilatesInt Studios in Australia.

pilatesstyle.com 91
 A New Year,
A New You!

Can't wait another second

to sculpt your Pilates
body, get insider info
on the latest trends and
products, and connect
with your community?

Now you can instantly

access our app edition,
filled with all-things- Download a year's subscription or just the current issue now for
Pilates—workouts for all the iPhone and iPad (at the Apple App Store) or Android devices
levels from the industry's (at the Google Play Store).
top pros and real Pilates Never before has going mobile been
success stories—on your so beneficial for your practice!
very own smartphone or
tablet with the
Pilates Style app!
 APPAREL, P.94 EDUCATION, P.100 EQUIPMENT, P.116

2016
Resource
Guide

HEALTH & WELLNESS, P.124 MEDIA RESOURCES, P.134 STUDIO, P.144

 FIT
Think “fashionable” and “athletic” don’t
go together? These new workout pieces

CHIC
will make a serious style statement at the
studio and beyond.
by Amy Schlinger

There’s nothing basic about workout wear these days.

Taking inspiration from fashion runways, the red carpet
and street style, athletic pieces are so fashionable,
you’ll want to wear them even when you’re not heading
to the studio. Here, five of the best trends for 2016. E. F. G.

MESH FEST
A big hit on spring runways, mesh is also perfect
for workout wear. It lets air circulate through your
clothing during an intense session; après Pilates,
it also allows air to continue flowing so sweat can
evaporate more quickly.
APPAREL

Try it:
A. Pilates fans know you almost always sweat during a
session, so the Michi Stardust Crop Legging has
sheer side panels to allow for maximum airflow.
There’s also a mesh side pocket for stashing your cell
phone ($145; www.michiny.com).
H. I.
NOT-SO-BASIC BLACK AND WHITE
A classic combination that always looks fresh, black and
white never ceases to make a statement, thanks to the
dramatic contrast between the two. Pair a B&W piece
with black, white or your favorite bright.

B. It may be designed for warm-ups, but the ALALA Try it:

Flyweight Hoodie Tee is definitely hot, thanks to
sheer shoulder and back panels that provide plenty
of ventilation ($110; www.alalastyle.com).
C. Hate moisture collecting inside your bra? The airy
back on the CHICHI Active Patti Open Mesh
Racerback Tank keeps the girls cool and dry. The
cups inside the built-in shelf bra are removable
($78; www.chichiactive.com).
D. A thick, low-rise waistband keeps the Beyond Yoga
Limited Edition Mesh Diamond Long Legging in
place, no matter how deep you get into Snake on
the Reformer. The mesh insets also add breathability
($148; www.beyondyoga.com).
E. The mirror print on the Asics Emma Racerback has
a sculpted side seam so it won’t ride up during your
session. Mesh fabric allows maximum breathability
($36; www.asicsamerica.com).
F. F o r m e n There’s nothing simple about the Asics
Short Sleeve Top Zero Distract T-shirt, thanks
to a cool marbleized pattern. Made of a special
moisture-management fabric, it also has a clever
panel on the bottom that lets you wipe away sweat
($50; www.asicsamerica.com).
G. The pattern may resemble the Japanese
Great Wave painting, but the Nike Legendary
Engineered Waterfall Tights will keep you bone
dry, thanks to a moisture-wicking fabric. Flat
seams prevent the waistband from rolling up or
down ($149; www.six02.com).

H. Top off your outfit with this fitted, four-way stretch

Under Armour ColdGear Sublimated Cozy 1⁄2 Zip.
The lining traps heat, which keeps you toasty while
you warm up ($75; www.underarmour.com).
B.

I . Not only do the Athleta Sonar Tight Magnetic tights

wick sweat, but the compression fabric helps support
your muscles during your workout. And we love the
A. C. D. graphic black-and-white pattern ($84; www.athleta.com).

94 january • february 2016

 FLOWER POWER
As the expression goes, flowers say
it better, and floral patterns, a red-
carpet perennial, are now popping up
on workout clothing. Why not “pre-
reward” yourself for a great session with
one of these beautiful “bouquets”?

Try it:
A. With a subtle pattern that’s more
graphic than girly, the Mizuno
Kamiko 3⁄4 Tights is a pretty
upgrade from plain leggings. The E. F. G.

wide waistband keeps them in

place ($60; www.mizunousa.com).

B. The Adidas Performer High Rise

Printed Tight is definitely not for
wallflowers! The high-tech fabric
keeps you cool as you work out
($45; www.adidas.com).

C. Transport yourself to Hawaii in

this fully lined Onzie Elastic Bra-
J.
Aloha/Neon Pink! Wear it solo or
under a tee ($42; www.onzie.com).

D. This bold floral print of the Calia
Women’s Printed Double Strap
Tank Top, designed by country
music star Carrie Underwood, is as
pretty as it is practical, thanks to a
moisture-wicking, anti-odor fabric
and a built-in bra with dual straps
for double the support ($36.97;
www.caliastudios.com).
APPAREL
H. I.
ECLECTIC GEOMETRIC
Even if it’s been a while since you calculated the area of an isosceles
triangle, you can still get an A in geometry with this season’s cool new
patterns—circles, rectangles (aka stripes) and triangles. Wear them with
solids or paired with other prints in similar colors.
Try it:
E. F o r m e n Whether you’re heading to your private or having a post-
session latte, the color-blocked Renegade Half-Zip Pullover is a
standout. The half-zip pullover has thumbhole sleeves that can be
cuffed if you prefer a shorter sleeve ($176; www.vimmia.myshopify.com).

F. For men The seamless construction of the Brooks Running

Streaker Singlet mean a chafe-free workout. Plus, it’s made of the
company’s DriLayer thermoregulation fabric to keep things cool
when your workout heats up ($55; www.brooksrunning.com).

G. The polka-dotted New Balance Ice Short Sleeve Top features the
company’s sweat-activated Ice technology that gets cooler as your
A. B. temperature rises ($45; www.newbalance.com).

H. Keep doubly cool with Helly Hansen W VR Printed 7⁄8 Capri:

The shapely pattern (triangles plus stripes) is super chill, plus the
brand’s own X-Cool fabric keeps you from getting overheated
($70; www.hellyhansen.com).

I . You’ll always keep your equilibrium with the horizontal stripes on the
Brooks Running Streaker Racerback. It’s made of an odor-resistant
nylon/poly/spandex blend fabric ($45; www.brooksrunning.com).

J. Sick of solids? The bold, slightly futuristic pattern of the black-and-

C. white Adidas Techfit Geo Print Bra will inspire you to get moving. It
features a moisture-wicking lining and mesh back for extra ventilation
D. ($25; www.adidas.com).

pilatesstyle.com 95
 MOTO-INSPIRED E. F. G.

Even if you’re not hog-wild about motorcycles, it can

be fun to add the edgy biker look to your wardrobe.
It’s graced recent designer runways, and now the trend
is transitioning into the exercise space, with fabrics
stretchy enough to let you do the perfect Side Split.

Try it:
A. Perfect for a transition from studio to street, the
nylon–and–spandex-blend Alo Moto Legging pairs
a shiny fabric with functional quilted panels that
allow you to go with the flow ($110; www.alo.com).
H. I.
B. The Lucy Daily Zen Vest makes the commute to and
from the studio much cozier and more stylish. The WORDS OF WISDOM
lightweight down in a cool, shimmering fabric keeps Sometimes, an uplifting saying is the extra boost you
your core toasty in frigid temps ($128; www.lucy.com). need to get through a tough workout. And what better
inspiration than to have it imprinted on your workout wear?
C. The relaxed fit of the cropped Sweaty Betty
Training Over Tee makes layering a cinch. It’s Try it:
moisture-wicking and quick-drying so you’ll stay E. The motto on the Be Up Love Life Tank reminds us
dry even as you pump through the Hundred that exercise, while work, should still be fun. Despite
($65; www.sweatybetty.com). your struggle to master certain moves, this tank will
help you stay positive ($45; www.beup.com).
D. Perfect for when you have plans after class, the
Vimmia Tenacity Pants with Faux Leather are F. The Body Language Sportswear Muscle Tank-
APPAREL

flexible enough to let you bust a move in the Graphics has muscle shirt–inspired cut-off sleeves,
studio—and on the dance floor. Stash your credit mesh paneling and a tongue-in-cheek message
card and ID in the hidden zippered pocket ($119; ($64; www.bodylanguagesportswear.com).
www.shopambiance.com).
G. Mesh side panels on the C9 Champion’s
Athleisure Collection Muscle Tank allow you to
push yourself hard without feeling drenched,
and the message is one any Pilates devotee can
appreciate ($17; www.target.com).

H. Never forget to breathe again with the Lorna Jane

Just Breathe Tank. This lightweight, polyester-blend
top is great for layering ($42.99; www.lornajane.com).

I . Even when a move is challenging, The North

B. Face Women’s Graphic Play Hard Tank will
inspire you to keep going. The comfortable fit and
cotton-like fabric will make it a little easier
A. C. D.
($25; www.thenorthface.com).

GOING FEET FIRST

These specialty socks will prevent you from slipping up during your session.

Perfect for Pilates, the ballerina-
style Tucketts Azure Bubble
Dots socks let your toes peek
out. Grippers on the sole prevent
slippage ($16; www.tuckets.com).
Shashi Twinkle Star Toe Sock
keeps your tootsies cool, thanks to
a mesh upper, while grips on the
bottom keep your feet firmly on the
footbar ($18; www.shashionline.com).
Made of 90 percent organic cotton,
the dancer-inspired Toe Sox Half
Toe Scrunch Knee High Crip Sock
has nonslip grips on the bottom
($16–$18; www.toesox.com).

96 january • february 2016

 APPAREL

pilatesstyle.com 97
APPAREL

98 january • february 2016


BALANCED BODY®
BAlAnCED BoDy®
www.PIlAtEs.Com
See our brand new apparel
for 2016. Tanks, tees, socks,
jewelry, travel bags and more.
Versatile, wear-anywhere
options designed to share
your passion for Pilates.
Shop online at
www.pilates.com.
APPAREL
PERSONAL BEST
PILATES STUDIO
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
City’s 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!
pilatesstyle.com 99
 VII • BALLS

Does II • MA
TS

Pilates
Have a
XVII •
TH E S
TAR
Future? N
GICIA
Are reports of the I • TH
E MA

method’s demise
premature, or is Pilates
really facing a crisis? We
EDUCATION

tapped our Advisory

Board for answers.
by Tess Ghilaga

I
Is Pilates going bust? A September 15 post on New
York Magazine’s website made it sound like the method
was going the way of dinosaurs and Jazzercise. The
writer, Annie Lowrey, even coined a name for it: the
Pilatespocalypse. She cited statistics from market
research firm IBISWorld that found that the number
of people doing Pilates declined about 2 percent a
year every year between 2007 and 2011, to 8.5 million.
Though Pilates practically invented the boutique fitness
industry, the piece claimed it was now losing clients to
other specialized workout venues like Soul Cycle, Pure
Barre and Barry’s Bootcamp.
But don’t write the obituary for Pilates just yet, say
the industry (and fitness) veterans on the Pilates Style
Advisory Board. While they concede that the Pilates
industry is changing, they’re unanimous in believing
that Pilates is here to stay, thanks to its loyal client base
and unparalleled ability to transform bodies. Here’s
their take on the state of the method.
other mind/body movement forms that have been
around for millennia. Pilates is a standard modality
now in health care, and as long as it stays there, it
will always have a trickledown effect on the rest of
the community.
J oA n B r E I B A r t, FounDEr
AnD PrEsIDEnt oF
PHysICAlmInD InstItutE:
Pilates was a huge trend
beginning in the late ’90s through
2007 when it peaked—a gigantic
10-year run of unprecedented
growth of 33 percent. So it’s a
trend, but not a fad, and it will become “trendy”
again with the right actions from the Pilates
community. Teachers need to focus on finding new
customers, not taking workshops about fascia.
Exercise is a fickle business; you need to keep
finding new bodies.

What do you say when people ask if Pilates is a l I n D s Ay m E r r I t H E w,

trend whose time has passed? Pr E s I D E n t, C E o A n D Co -
FounDEr, mErrItHEw™
BrEnt AnDErson, P I l A t E s : According to the
PrEsIDEnt AnD ownEr, Sporting Goods Manufacturers
P o l E s t A r P I l A t E s : Pilates Association, Pilates participation
has had staying power for over a has quadrupled over the last
century, and shares principles of decade. So the amount of
movement with yoga, tai chi and revenue generated and the number of people

100 january • february 2016

practicing Pilates are consistently growing. There "Though the average
is also considerable growth, both domestically and
internationally, in our specialty training programs, Pilates client is female,
especially within the areas of rehabilitative
conditioning practitioners, sport-specific trainers, in her 40’s, 50’s or 60’s,
senior population specialists, and instructors
seeking skills to assist professional athletes and recently we’ve had many
special populations.
more men attend sessions
Who is today’s Pilates client? Does this affect and classes."
your teaching methods?
—Kyria Sabin Waugaman
k At H y C o r E y, D I r E C t o r
A n D ow n E r , k At H y Co r E y
P I l A t E s : The master teachers told
me that Mr. Pilates always taught suzAnnE GuttErson,
the person in front of him, and this ownEr, DIrECtor AnD
is how I was taught to teach as well. tEACHEr, suzAnnE
It is important to meet the person If cuing
G u t t E r s o n P I l At E s:
where they are and develop them is always the same for each
further. This takes commitment from both the teacher exercise, it’s likely to fall on deaf
and the student. ears. If the client doesn’t respond

l I n D s A y m E r r I t H E w : For nearly three
decades, we’ve seen tremendous growth in the
populations that Pilates serves—from kids, to
senior populations, to elite athletes. Our STOTT
PILATES ® education offerings have grown to ensure
we’re offering programming that caters to these
populations, supporting fitness professionals in
beginning or expanding their Pilates practice, and
staying current and relevant with exercise science
and newer fitness practices.
k y rIA sAB In wAuGAmAn,
DIrECtor, FlEtCHEr
P I l At E s ® I n t E r n At I o n A l :
Though the average Pilates client
is female, in her 40’s, 50’s or
60’s, recently we’ve had many
more men attend sessions and
classes. We’ve also been working
with teens in an after-school program. The teens are
actually requesting Pilates to help with physique,
posture and sports performance—and it’s catching
on with their friends!
Do you still believe commonly used Pilates cues—
e.g., navel to spine—are still effective?
k A t H y C o r E y : I think in general there is too much
cueing, which can become confusing and frustrating
for our clients. I use props rather than words to cue,
so the individual sees and feels the correct movement
and self-corrects. For example, I can tell someone
they are lifting one shoulder higher than the other
when they raise their arms, or I can use the springs
on the Pedi Pole or a pole, and have them raise their
arms and see that they are uneven. Once they register
their own misalignment, they can change the pattern
both mentally and physically.
EDUCATION
to fresh verbal cues, there are a
variety of other ways to guide him/her into better
understanding.
JIllIAn HEssEl , sEConD-
G E n E r At I o n t E AC H E r A n D
ownEr oF JIllIAn HEssEl
I have never liked the
P I l At E s:
term “navel to spine!” Today,
everyone is using “core strength”
as the new sound bite, but I
find “use your core” to be too
general. I prefer to present the “girdle of strength”
as a concept in the client's introductory session,
because it encompasses the three dimensions of
“working from your center.” To replace navel to
spine, I often use Ron Fletcher’s percussive breath
cue, instructing the client to exhale forcefully,
pressing “two praying hands” together in the lower
abdominal area.
r AEl IsACowItz, mA,
P m A ®- C P t, F o u n D E r A n D
D I r E C t o r o F B A s I P I l At E s:
I would say the cues that have
changed the most are those
that relate to the shoulders
and shoulder girdle. This is an
area that is probably cued the
most in any Pilates studio because of the epidemic
of shoulder and neck problems related to our
modern-day lifestyle. I have found cues like “pull the
shoulders down” to be counter-productive and have
negative implications on good shoulder function.
I prefer to use cues such as “relax the shoulders”;
“place the scapulae in a neutral position”; or “allow
the scapulae to float between up and down, in
and out.” Any of these cues will result in a more
relaxed mode of working the shoulders and correct
placement of the scapulae.

pilatesstyle.com 101
 "I believe the principles
of Pilates—control,
concentration, centering,
precision, flow of motion
and breath—should be
incorporated into
every class."
—Kathy Corey
FrAn mICHElmAn,
DIrECtor AnD ownEr,
P I l At E s F o r o n E , t wo o r
tHrEE, AnD FounDInG
m E m B E r , t H E P I l At E s
EDUCATION
P r o F E s s I o n A l s G r o u P : This
is where the teacher must intuit
how a client can hear, and then
find the right words and images. It is one of the most
challenging aspects of our work.
k y r I A s A B I n w A u G A m A n : One of the best
cues for more established clients is to lead from
and to follow their breath. I generally use the
first two to three repetitions of any movement or
exercise to remind students of the choreography,
then I often switch to cuing from the breath so
that the movement becomes more internally self-
directed, rather than externally led. We encourage
our students to breathe audibly. which not only
gives them permission to breathe, but also helps
synchronize the class through the breath.
Do you think some Pilates principles, or any of
Joe’s teachings and exercises from Return to Life,
are no longer valid?
k A t H y C o r E y : I believe the principles of Pilates—
control, concentration, centering, precision, flow of
motion and breath—should be incorporated into
every class. And I believe every Pilates teacher should
read Return to Life and know the 34 mat exercises. But
we also need to remember that we have evolved from
the attitudes of the 1940s, and the Pilates work should
evolve as well.
r A E l I s A C o w I t z : Remember that this is a very
different society than the one Mr. Pilates lived in almost
100 years ago. Our modern lifestyle has resulted in
issues like round shoulder syndrome and lower-back
pain, which were not as prevalent at that time. Today
they appear in epidemic proportions, so naturally, we
must adapt to the needs of our clients. Yet this does
not mean that we are throwing out all that Joe taught.
102 january • february 2016
There seems to be a trend toward group classes,
as opposed to private sessions. How is this
affecting Pilates?
B r E n t A n D E r s o n : I think that group classes
make Pilates available to the masses, just like Joe
wanted. How else could we get Pilates into the
community, to the children, in the prisons, etc.?
r I sA s H E P PA r D, ownEr
A n D C E o, t H E s H E PPA r D
m E t H o D : I believe in privates. For
the instructor, it is more rewarding
and creative to work one-on-one.
For the client, it is much more
beneficial and important for
consistent development to work
one-on-one. Most “contemporary” group classes have
just become the aerobics of the ’80s. I call it Pilates on
crack. It was never intended to be done to loud music,
hard springs and at a super-fast pace.
"If Joe were alive today,
there is no doubt in my
mind that he would not only
be evolving the method, but
the apparatus as well."
—Fran Michelman
k y r I A s A B I n w A u G A m A n : I’ve found that most
clients benefit by initiating a Pilates program through
private sessions. We offer an initial series of three sessions
to help our clients clarify personal goals and understand
how to get the most out of a Pilates program. Long-term,
most clients do best in a semi-private, or a small group
class setting. I’ve found the ideal “recipe” for the majority
of our Pilates clients and students is to start with a certain
number (three to 10) private sessions, followed by two
to three semi-private or small group class equipment
sessions plus one or two mat classes a week.
What can Pilates teachers—and our leaders—do
to maintain the integrity of the Pilates method?
B r E n t A n D E r s o n : I believe the single greatest
thing we can do in the future is to create education
accreditation for the Pilates schools. I believe this will
significantly improve the quality of the method, and
decrease the amount of “Pilates certificates” hung on the
wall by individuals who have not been adequately trained.
r A E l I s A C o w I t z : We must find a way of working
together harmoniously and respecting each other.
The culture of saying, “There is only one true Pilates”
is destructive, negative, judgmental and simply not
true. I had the pleasure of studying, to a greater or
lesser degree, with five of the Pilates Elders, including
Romana Kryzanowska. Each one was a brilliant teacher.
Each one had integrity and unfathomable knowledge
and experience. Yet they could not have been more
different in their approaches and how they interpreted
the material. My advice is if anyone says there is only
one way, run the other way!
F r A n m I C H E l m A n : If Joe were alive today, there
is no doubt in my mind that he would not only be
evolving the method, but the apparatus as well. While
few of us, if any, have his genius, we must stay true to
the essence of the method while evolving our approach
to reflect biomechanical research.
Do you believe in integrating props into your
sessions and classes?
s u z A n n E G u t t E r s o n : I like Eric Franklin
balls for a standing warm-up, to wake up the entire
body and increase awareness of leg/foot articulation.
Bands are great for torso alignment and stability in
Side Kicks, and to foster success with both Closed-
and Open-Leg Rocker. I like large gymnastic balls
for both pelvic and torso isolation, as it’s easier
to accomplish when sitting. Weights can help the
student experience the principle of self-resistance
so as not to over-rely on the springs. I have also
developed a series of Reformer adaptations that can
be accomplished by hanging a band over a barre.
moIr A mErrItHEw,
ExECutIvE DIrECtor,
E D u C At I o n , m E r r I t H E w ™
P I l At E s: Props can help with
stability of a joint or joints; assist
in achieving a stress-free position
(i.e., sitting on a cushion to take
negative tension out of the lower
back); or add variety so clients are not constantly
"We must find a way
of working together
harmoniously and respecting
each other. The culture of
saying, 'There is only one
true Pilates' is destructive,
negative, judgmental and
simply not true."
—Rael Isacowitz
repeating a similar neuromuscular pattern. As long as
the instructor maintains the “essence” of the exercise,
props can be very beneficial.
"Getting a client to move is
very important no matter
what you do…don’t impose
your value system—listen
to them. Get to the human
side of what this work is
all about."
—Mari Winsor
r I s A s H E P P A r D : I used to be against props, as
EDUCATION
I felt they only acted as a crutch or an excuse to have
more “toys.” Now I incorporate props, to assist the client
in better understanding the movement and grasp its full
benefits if they are not yet able to do it themselves.
Any last thoughts on the future of the industry?
B r E n t A n D E r s o n : Stay focused on Joe’s
guiding principles, not the exercises alone, and you will
always have a place to work and people to work with.
At Polestar, we believe in our vision, “Impacting the
World through Intelligent Movement.”
l I n D s A y m E r r I t H E w : Our team has put
together a series of programs that incorporate varying
but complementary approaches to mindfulness.
Instructors in mindful modalities intrinsically “get”
how the mind and body work synergistically to
achieve greater results. With the introduction of new
training regimens, we are adding a fresh dimension
to training styles by focusing on a comprehensive
approach to “well-being,” which helps clubs and
fitness professionals expand into new areas.
m A r I w I n s o r , C r E At o r
o F w I n s o r P I l At E s A n D
w I n s o r P I l At E s s I lv E r :
Getting a client to move is very
important no matter what you
do. But if you’re going to do a
specific technique called Pilates,
you need to understand the basic
principles. If you want to be an instructor, it’s very
important to study classical Pilates, as the industry
is getting saturated with diluted versions of the
work; Romana’s program is my personal favorite. But
when you’re with a client, don’t impose your value
system—listen to them. Get to the human side of
what this work is all about. PS
pilatesstyle.com 103
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 EDUCATION

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pilatesstyle.com 109
 The United States Pilates Association®, LLC (U.S.P.A.®) continues
the rich Tradition of the Classical Joseph Pilates Methodology
by offering:

• Teacher Certification through The New York Pilates Studio®

Teacher Certification Program, the oldest certification program
created with the assistance of First Generation teacher & Pilates
Elder, Romana Kryzanowska. Available at U.S.P.A.® Training
Centers throughout the U.S. (see website for locations).
• A unique BRIDGE PROGRAM that offers Pilates instructors,
who have been certified through other programs, the ability
to become certified in Joseph Pilates’ Classical Methodology.
• Continuing Education Seminars*, throughout the U.S.
• Signature interactive ARCHIVAL seminars, with exclusive, rare
footage of Joe Pilates’ Teaching.

The U.S.P.A.’s ® Teacher Trainers and Seminar providers are

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The U.S.P.A.’s® mission is to preserve the integrity of JOSEPH

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EDUCATION

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*The United States Pilates Association® LLC has been designated by the Pilates
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EXCELlence ~ Playa Pilates
in Second Generation
Teacher Trainers
The ExCEL PiLATEs TEAChEr
TrAining ProgrAM is dedicated to

EDUCATION
providing high-quality training in the
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pilatesstyle.com 113
 anywhere
EDUCATION

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PilatesITC Australian Government
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114 january • february 2016

MERRITHEW™ PEAK PILATES® PHYSIO LOGIC
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www.merrithew.com 2111 nArCIssus Ct. PHysIo loGIC PIlAtEs & movEmEnt

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MERRITHEW™—Leaders in Mindful
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Lindsay and Moira Merrithew have
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pilates@physiologicnyc.com
1-800-925-3674 or 310-8237008
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The Peak Pilates® comprehensive Because we're all a little twisted…
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EDUCATION
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• A unique team approach of inspired
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 The Best New
(and timeless)
Equipment
for 2016
EQUIPMENT

These innovative apparatus

and prop offerings will
help you take your Pilates
practice to the next level.
by Erika Quest
Whether you want to switch up your sessions with
a new prop or accessory, would like the latest
update on a piece of equipment you already own
or want to know which classic apparatus will best
round out your repertoire, Pilates Style’s 2016
Equipment Resource Guide has something for you.
Read on for the year's top gear.
suPPlE sPInE: OOv
Made of highly durable foam to complement the
natural curve of the spine, the Oov™ activates
core stabilizing muscles while gently extending
the spine to stimulate healthy disc lubrication.
From stretching to core strengthening to
rehabilitation exercises, the Oov offers significant
benefits for spinal health.
PrICE: $179
www.pilates.com
w H E r E t o B u y:
“The Oov naturally cues you!”
P r o ’ s r E v I E w:
—Nichole Anderson, Polestar® Educator
r E vo l u t I o n A r y E n G I n E E r I n G : BASI SySTEMS
In a global initiative that supports its education
programs, BASI has introduced a new line of
equipment called BASI Systems that includes a
Reformer, Reformer with Tower, Reformer Combo,
Trapeze Table, Arm Chair, Arm Chair Barrel Set, Ladder
Barrel, Spine Corrector, Wunda Chair, Wall Tower,
Wall Unit and Ped a Pul, plus a variety of accessories
and add-ons. BASI Systems equipment features
exceptional engineering, the highest-quality materials,
an attention to design and state-of-the-art features
for optimum interaction between the exerciser and
the equipment. Cutting-edge customization options
allow it to accommodate varying needs and every level
of Pilates enthusiast and professional. (Editor’s note:
Check out “My Pilates Journal” on page 74 for more
details on this groundbreaking new line of apparatus.)
PrICEs: Available upon request
w H E r E t o B u y: North American sales: Brandon
Gamble (brandon@basipilates.com); international
sales: Mehmet Küçükonat (mehmet@basisystems.com)
P r o ’ s r E v I E w: “The BASI Systems equipment is
beautifully manufactured with many features that
a movement-therapy specialist such as myself
needs to work with a variety of clients. The ability
to alter the direction, angle and level of resistance
is brilliant. I have finally found the perfect
equipment: quiet, fluid, aesthetically pleasing and
extremely functional.” —Sondra Karman, Body
Balancing Pilates

116 january • february 2016

u P DAt E D o r I G I n A l : BALANCED BODy
GUILLOTINE TOWER
Balanced Body® is introducing a re-engineered,
freestanding version of the Guillotine Tower, one of the
original pieces of equipment in Joseph Pilates’ studio.
While traditional versions of this apparatus required that
it be bolted to both the floor and the ceiling, Balanced
Body offers two models: one with a freestanding base
(made of stratified wood) that requires no installation,
or a version without a base that needs to be bolted
to the floor but not the ceiling). It is a remarkable tool
for improving pelvic–lumbar stabilization, hip and leg
alignment and articulation, deep core strength and
upper-hemisphere organization.
P r I C E : $3,595 without base (bolts for floor mounting
not included); $4,250 with base
w H E r E t o B u y: www.pilates.com
P r o ’ s r E v I E w: “Brilliant! You just can’t do many of the
moves on a Cadillac—there’s not enough room!”
—Alan Herdman, Alan Herdman Pilates, London
P o r tA B l E r E s I s tA n C E :
FITNESS CIRCLE
FLEx
The Fitness Circle® Flex
from MERRITHEW™ is a
lightweight, portable prop
that tones the upper and
lower body. Featuring
soft-grip foam handles, it
provides gentle resistance
that makes it perfect for
beginners. Available in
blue and orange.
PrICE: $19.99
w H E r E t o B u y:
www.merrithew.com
P r o ’ s r E v I E w: “The Fitness Circle Flex is a great
option when I want a circle that provides a more
gentle resistance level. My favorite exercise with the
Fitness Circle Flex is the forward reach, since the circle
is lighter, and adds to the challenge of balance and
opposition in the whole body.” —Laureen DuBeau,
Merrithew Master Instructor Trainer and owner of
Uxbridge Pilates in Toronto
n E w tA k E o n A C l A s s I C : PEAK PILATES
AFINA 4 AND AFINA 5 REFORMERS
AND AFINA TOWER
These new additions to the Peak Pilates® line of
equipment were designed with the input of Peak’s Master
Instructor team. The Afina™ 4 is Peak’s most classical
version of the Reformer. It comes with traditional leather
straps, handles and strap swivels, and four springs all
with the same tension for optimum flow. Maintenance-
free oil-infused bronze bushings give the wheels more
drag. The Afina™ 5 Reformer comes with the ropes and
risers, as well as Peak’s five-spring kit with three different
tensions (one heavy, two medium and two light), as well
as its ultra-glide tracking system with ball-bearing wheels.
The Afina™ Tower can be ordered as an upgrade to both.
It’s made from a proprietary aluminum extrusion and soft
contour frame to allow simultaneous use on both the front
and back sides. It was designed to provide maximum
versatility and offers expanded exercise options that
incorporates much of the traditional Cadillac repertoire.
PrICEs: The Afina 4 Reformer, $4,495; the Afina 5
Reformer, $4,095. Afina Tower, from $1995. All three come
EQUIPMENT
in amber bamboo and oak. Custom orders are available.
w H E r E t o B u y: www.peakpilates.com
P r o ’ s r E v I E w: “The new Afina Reformer and Tower
is sleek and smooth, both in looks and in performance.
Its carriage ride is silent, and the resistant ride return
challenges our students in ways they hadn’t experienced
before. We love that the variability and
adjustability of the Tower spring mounts allow
us to change spring heights quickly according
to the exercise and the individual needs of our
clients.” —Connie Borho, Peak Pilates Level
IV Master Instructor, Lolita San Miguel Master
Teacher and director of Balance Pilates and
Yoga Centers in Bradenton, FL.
m u lt I tA s k I n G w r I s t s u P P o r t: WAGS FUSION
WAGs Fusion fitness gloves takes you from the weight
room to the Reformer, providing wrist support and
helping to alleviate wrist pain. Made of soft goatskin
leather and a diamond Lycra fabric, they combine
features of two other WAG gloves: the ergonomic
contoured gel pad of the Flex style, plus the elastic
wrist wrap of the Ultra glove.
PrICE: $59.95
www.getwags.com
w H E r E t o B u y:
“I am
P r AC t I t I o n E r ’ s r E v I E w:
so pleased with my WAGs. I am an
avid Pilates and yoga participant,
and my painful wrists interfered
with my form. After using WAGs for
two weeks, I’m happy to say that
my [practice] is free of wrist pain again.”
—Ann E., WAGs customer
pilatesstyle.com 117
 A P E r F E C t PA I r : FITNESS CIRCLE
TONING RINGS
The soft, cushioned Fitness Circle® Toning Rings can
be used individually or together to add variety, help
maintain proper alignment and increase challenge to
your workout. Made of NBR-covered springs, they are
weighted, and can be used on the mat or Reformer to
help sculpt and shape the arms, shoulders, upper back
and lower body.
r E m A r k A B l E r o tAt I o n : PHI PILATES ROTO
DISC KIT
This kit, which includes two rotating discs, and
instructions and photographs for a variety of exercises,
is a must for any studio or home gym. The moves,
which were developed by PHI® Pilates founder and
physical therapist Dr. Christine Romani-Ruby, are
designed to help increase strength and mobility in the
hips and shoulders, and alleviate back and knee pain.

PrICE: $36.99 for the pair PrICE: $22 for a set of two (includes exercise guide)
w H E r E t o B u y: www.merrithew.com w H E r E t o B u y: www.phipilates.com
P r o ’ s r E v I E w: “These are great for working both the P r o ’ s r E v I E w: “An
upper and lower body at the same time. I can perform absolutely perfect tool
movements using one ring at both ends of the body. to increase proper hip
The rings help maintain proper alignment, recruit range of motion without
upper- and lower-body stabilizers, and provide just a accessory muscle
little resistance.” —Laureen DuBeau movement. These discs
have really helped expand
my Pilates exercise and
rehabilitation repertoire.
I love that you can use
these discs bilaterally or unilaterally, and for any ability
EQUIPMENT

or age. They help with kinesthetic awareness, balance

and proprioceptive skills, and proper muscle facilitation
throughout the entire body.” —Lindsey Hensler
Chropka, PHI Pilates Studio instructor, PMA®-CPT

D uA l P u r P o s E : MINI STABILITy BALL -

FOAM (7.5 INCH)
A smaller version of the best-selling Merrithew Mini
Stabiity Ball™, this 7.5-inch foam textured ball performs
double duty as a full-body workout prop and a self-
massage tool. The foam—a planet-friendly version of
the material used in memory foam mattresses—makes
it ideal for targeted therapy work and rehydrating
tissue in myofascial rolling. Tone and target hard-
to-reach areas by using the ball to create instability,
thereby activating your deepest stabilizing muscles.

PrICE: $24.99
w H E r E t o B u y: www.merrithew.com
“I use the Mini Stability Ball™ for both
P r o ’ s r E v I E w:
my warm-up and
r o l l I n G r E s I s tA n C E : ACTIvMOTION BAR cool-down exercises.
Exclusive to OPTP, the ActivMotion Bar ® has internal It’s great for rolling
ball bearings that shift during movement, producing out limbs to increase
an instability that activates the core and creates a more circulation before
effective, challenging workout. Choose a variety of your workout. Post-
weights from four to 18 pounds. workout, I use it to
release pressure
PrICE: $99.99 for 4-pound bar to $159.99 for 18-pound bar points. The ball forms
w H E r E t o B u y: www.optp.com to your body, making
P r o ’ s r E v I E w: “Activities of everyday life involve both it ideal to use at the
inertia and momentum—often we must stop or change base of the lower
direction suddenly or even propel ourselves quickly back during crunches
to avoid some obstacle. The ActivMotion Bar allows to create a level of
Pilates instructors to introduce momentum into clients' instability.” —David
workout regimens safely—while also targeting core Taylor, certified
musculature—so that the body can be better prepared STOTT PILATES®
for life's natural forces.” —Katherine and Kimberly Instructor at Studio
Corp, owners of Pilates on Fifth in NYC Power 3 in Toronto

118 january • february 2016

Co m PAC t Co m F o r t:
OPTP 18” PRO-

CLASSICAL
ROLLER SOFT
This soft foam
roller offers gentle

massage for sore
quads, hamstrings,
calves and more,
during Pilates,
stretching and exercise
routines. The compact 18- x-6-inch size makes it
easy to carry. Thanks to its cross-linked, closed-cell
construction, the PRO-ROLLER™ is durable while still
offering comfortable compression.
P r I C E : $22.50
w H E r E t o B u y: www.optp.com
P r o ’ s r E v I E w: “This is a gateway roller for older,
less hydrated people. I also use it to warm up prior
to doing Pilates equipment work if a client is really
tight and sore. It's a wonderful tool that most people
want to have at home.” —Sue Gann, Stott Pilates–,
PhysicalMind- and Balanced Body–certified Pilates
instructor at UNC Rex Healthcare Wakefield Wellness
FAvORITES
For many Pilates pros, there’s no reason to
improve on the perfection of equipment from
Gratz™, the original manufacturer of Joseph
Pilates’ apparatus. Here, Pilates teacher
Chris Robinson, owner and head trainer of
S6 Fitness, in San Diego, CA, talks about his
favorite apparatus and prop.
GRATz GUILLOTINE
TOWER
“With the The Gratz
Guillotine Tower, you

EQUIPMENT
Center in Raleigh, NC can do the Arm Springs,
Leg Springs and Pull-Up
as on the Cadillac. The
n E w - G E n E r At I o n r o l l E r : PARASETTER true value is the bar for
Created by Marika Molnar, director of physical therapy doing the Tower and
services for the New York City Ballet, the Parasetter® Monkey exercises; unlike
features attached dual rollers with a center channel. the Cadillac, the bar is
It allows for more freedom of movement and comfort unstable, which adds an
than traditional rollers, while protecting the spinous extra challenge to stabilize
processes of the vertebral column. It comes with your hips during these
a removable multi-use head support and rib wrap exercises. A must for
attachments. The breathing protocol also resets the every studio” ($3,220;
parasympathetic nervous system to help lower blood www.gratzindustries.com).
pressure and cortisol levels.

PrICE: $110
www.physicalmindinstitute.com
w H E r E t o B u y: GRATz NECK
“Parasetter is an independent,
P r o ’ s r E v I E w: STRETCHER
functional and restorative way to re-educate the “The Gratz Neck Stretcher
central core patterns by proprioceptive pressure is a small device that I
feedback felt through the erector spinaes. greatly value. I use it for all
Breathing and feeling the rib expansion on the of my combat and contact
inhale facilitates feedback from the rollers to sports athletes, but
naturally balance and position the head, neck and also my businessperson
spine. Stability training results from reciprocal clientele who sit in front
patterns of opposite arm and leg patterns varying of a computer most of
type, speed and rhythm.” —Tina Sferra, MSPT, the day. Its purpose is to
physical therapist and Pilates teacher and the owner strengthen and elongate
of Elite Performance in Bedford Hills, NY the muscles that support
the neck ($125; www.gratzindustries.com).”

Erika Quest, owner of Studio Q Pilates Conditioning in

Laguna Beach, CA, is a member of the Balanced Body
Faculty, a BASI graduate, public speaker and freelance
writer. Her workouts, workshops and articles are available
at Pilates on Tour, Pilates Anytime, IDEA Health & Fitness
Association and other premier fitness/wellness avenues.

pilatesstyle.com 119
 Made with Care, Owned with Pride
LEARN MORE AT PILATES.COM
EQUIPMENT

It’s your equipment. You should be

proud to own it. That’s what has
inspired us for 40 years and counting.
pilates.com | 1-800-PILATES (745-2837)

120 january • february 2016

 EQUIPMENT
A-5100p ™/® Trademark or registered trademark of Merrithew Corporation, used under license. All rights reserved.
A-5100p ™/® Trademark or registered trademark of Merrithew Corporation, used under license. All rights reserved.

TheThe stand-up
stand-up solution
solution forfor small
small spaces.
spaces.
The SPX Max Reformer with Vertical Stand is a space-saving and economical piece of equipment
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The SPX Max Reformer with Vertical Stand is a space-saving and economical piece of equipment
®

that will help you make the most of your studio or club. Maximize space and revenue with this
that will help you make the most of your studio or club. Maximize space and revenue with this
value-priced Reformer that’s equipped with full commercial features. When it’s not in use simply
value-priced Reformer that’s equipped with full commercial features. When it’s not in use simply
stand it, roll it and store it.
stand it, roll it and store it.
We can help you design integrated Pilates programs — training and equipment — that meets
We can help you design integrated Pilates programs — training and equipment — that meets
the needs of your diverse clients.
the needs of your diverse clients.
merrithew.com/spx
merrithew.com/spx

pilatesstyle.com 121
 BASI PILATES®

The end of !the flat bar.!

! Movement.
!

!
!
!
!
!
Refined.
! Exclusive to OPTP, the 4-foot,

! 4.5-pound ActivMotion Bar®

! is ideal for Pilates. The bar
!
!
provides immediate feedback, "I am proud to announce the launch of

!
BASI® Systems Pilates equipment. During
enhancing body awareness my 36 years of disciplined practice in

!
and core stabilization. Pilates I became acutely aware of the

!
need for evolution in the equipment. The
designs for BASI Systems grew out of this

!
realization. These designs could not have

!
come to fruition without the incredible
team of engineers and designers I worked

!
with. The end result—BASI Systems, finely

!
EQUIPMENT

crafted apparatus."—Rael Isacowitz

!
For sales inquiries:
4.5 lbs. OPTP Exclusive

!
North American Sales: Brandon Gamble
(brandon@basipilates.com)

! International Sales: Mehmet Küçükonat

! 6 lbs. (mehmet@basisystems.com)

!
Available in five www.Basisystems.com

!
8 lbs.
additional weight

!
options. Education 10 lbs.

!
and exercise videos CARE PILATES
available online with
!
15 lbs.
product purchase.

! 18 lbs.

!
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Weighted ball bearings move
inside bar for increased challenge

!
on mat and reformer workouts

!
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CArE PIlAtEs
82-2-3463-9670

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JAsEAtoz@HAnmAIl.Com

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Pilates Equipment for kids

Is adult equipment right for children?

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Kids Pilates professional equipment
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of growing children in mind. The
entire line of apparatus, including a
Equipment, Education! Reformer, Cadillac, Chair and Ladder
& 15 free videos 800.367.7393 | OPTP.COM
Barrel, can be customized in a variety
of colors.

122 january • february 2016

FLETCHER PILATES® MERRITHEW™ PEAK PILATES®

1980 EAst rIvEr roAD 1-880-910-0001 x 264 2111 nArCIssus Ct.

tuCson, Az 85718
888-rFC-8884
www.Fletcherpilates.com
FlEtCHEr BrAIDED towEl
Developed by Pilates Master Ron
Fletcher over the course of 4
decades, specially designed for
www.merrithew.com
MERRITHEW is a name synonymous
with the highest quality and finest
manufacturing materials in the
industry. Used by sports teams,
health professionals, studios and
fitness facilities around the world,
vEnICE, CA 90291
1-800-925-3674 or 310-823-7008
www.peakpilates.com
Peak Pilates®, the leading choice of
experienced Pilates professionals
worldwide, is committed to
advancing the quality of Pilates

use with his signature Fletcher
Towelwork ® and Percussive
Breathing Technique™. Perfect
length, grip and elasticity!
to PlACE An orDEr:
www.Fletcherpilates.com
the MERRITHEW equipment line
is recognized as The Professional’s
Choice™. Crafted with pride,
precision and the highest quality
components in the industry,
MERRITHEW equipment is sleek,
versatile, durable and engineered for
maximum safety and effectiveness.
EQUIPMENT
education available to health and
fitness professionals. Peak Pilates
training programs preserve the
integrity of the Pilates method while
making it accessible, affordable,
progressive and user-friendly.

PHI® PILATES PHYSICALMIND INSTITUTE®

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.
www.physicalminDinstitute.com
The essence of Pilates is the resistance/
assistance provided by our unique
apparatus. Tye4 mimics these effects to
deliver oppositional movement so that
everyone has a better experience. These
skinny custom-made bungees can add 20
pounds of resistance which ensures that
the muscles are worked and the skeleton
is loaded. Knowledgeable Pilates people
should be able to see how this closed
chain system works just by viewing videos
on our site www.physicalmindinstitute.
com. Price $75.00; wholesale is $40.00 ea.
for 10 or more.

pilatesstyle.com 123
 9 HEALTH
TRENDS
HEALTH + WELLNESS

you Need to
Try in 2016

Jump-start this year, making healthy choices

PHOTOS BY BIGSTOCK

with expert-approved advice and tips.

by Amy Schlinger

124 january • february 2016

Come January 1, there’s an unwritten rule that it’s
time to wipe the slate clean from the past year and
to implement healthier choices into your life. We’ve
scoured the scientific research to find the most
beneficial, most actionable and easiest-to-accomplish
tips for staving off stress, getting more fit, managing
your weight and boosting your overall well-being in the
year ahead.
1. EAT THOSE GERMS!
Surprisingly, our immune system is controlled by the
bacteria in our gut, according to research published
in the journal Immunity this past October. And what
we eat affects the balance of good and bad bacteria.
“Good gut health is the foundation of wellness,” says
Tasneem Bhatia, MD, an Atlanta-based physician
specializing in integrative medicine and the author
of The 21-Day Belly Fix. “Poor digestive health has to
do with a lack of a diverse range of bacteria in food.
If you don’t have the right balance of bacteria, it can
lead to intestine indigestion, diarrhea, abdominal pain
and bloating.”
How to mAkE It HAPPEn: Avoid processed
foods—a recent study from King’s College London
found that a diet of fast and junk food decreased the
number of stomach flora by more than a third. Instead,
include things like yogurt, kefir, sauerkraut, kimchi,
tempeh and kombucha in your daily diet, which all
contain probiotics to promote good bacteria. “This
also helps with the regulation of insulin and blood
sugar levels,” says Dr. Bhatia. Also increase your
consumption of “prebiotic” foods like bananas, chicory
and dandelion greens, which support the growth
of good bacteria, suggests Dr. Bhatia. Other good
sources include whole grains, fruits and vegetables.
2. PROTECT yOUR SKIN FROM
POLLUTION.
The sun isn’t the only environmental factor you should
take into consideration before heading outside.
Pollution can also cause wrinkles and pigment spots,
according to research from Heinrich Heine University
in Düsseldorf, Germany. “In 2014, Olay skin care
presented a study to the annual conference of the
Chinese dermatologist association that showed
pollution had significantly detrimental effects on
the skin,” says Dr. Paul Lorenc, MD, FACS, a plastic
surgeon and the founder of the Lorenc SkinFit
program in New York. “The most interesting finding
in their study was that living in a highly polluted area
ages people 10 percent faster than [when] people live
in less polluted areas.”
How to mAkE It HAPPEn: While you can’t just up
and move, there are other ways you can protect your
skin from pollution damage. “To protect your skin from
air pollution, it’s important to wash your face daily with
a mild cleanser,” says Lance Brown, MD, dermatologist
in New York City. “You should also use a toner and
daily moisturizer, ideally with sun protection.”
3. EMBRACE THE FATS.
Fat—which was public enemy number one in the ’90s
and oughts—is back in style. “There is a swing back
to full-fat foods, which seem to manage satiety better,
help prevent those blood sugar and insulin spikes
which trigger inflammation, and balance the hormonal
axis,” says Dr. Bhatia. Plus, low-fat foods generally
make up for their lack of taste with an increased sugar
content. A recent study published in the European
Journal of Nutrition found that people who eat full-
fat dairy aren’t more likely to develop cardiovascular
HEALTH + WELLNESS
disease and type 2 diabetes than people who opt for
low-fat dairy.
How to mAkE It HAPPEn: Instead of fat-free
items, buy full-fat, whole foods, which will keep you
fuller longer. “It has been shown that eating full fat
does ultimately result in lower calorie consumption,”
says Dr. Bhatia. “You just have to eat less [of those
foods] to not have the caloric or cardiovascular
implications of full fat.”
4. DON’T FALL IN THE
100-CALORIE TRAP.
They seem like the perfect way to have your cake (or
cookies or crackers) and eat it, too, but it turns out
those 100-calorie treats are not actually great for
your waistline. “Hundred-calorie packs are an eye
cheat and a thigh defeat,” says Leslie Bonci, MPH, RD,
CSSD, LDN, the owner of Active Eating Advice and
the former sports dietician for the Pittsburgh Steelers
and Penguins. “The packet is never full, you won’t
be satisfied, and these items are primarily carbs with
added sugar so they have minimal staying power.”
How to mAkE It HAPPEn: Skip packs with
restricted calorie counts—you’re likely to end up
eating multiple packs, thereby defeating the purpose.
pilatesstyle.com 125
 When the screen goes black,
head outside for a walk and
some fresh air or even do a
mini mat workout.
HEALTH + WELLNESS
Instead, choose a healthier snack—like a piece of fruit
or a square or two of dark chocolate. We’re loving the
“nice cream” trend, using frozen bananas as a base to
frozen treats.
5. STAy NEUTRAL.
In the past, there have been both pushes toward
minimalist shoes, followed by a trend toward super-
supportive kicks. But now researchers are finding
that the most important thing is finding shoes that fit
your individual feet, instead of forcing your footsies
to conform to the latest trend. Brooks Running, a
leading shoe manufacturer, recently came up with
new technology called Stride Signature to provide
customers with a personalized fit. “Every person
is unique, down to the shapes of their bones and
joints,” says Carson Caprara, senior manager of
global product line management at Brooks Running.
“The result of all of these differences is a movement
pattern that is highly individual and preferred by the
body. We call this the preferred motion path. We are
focused on building footwear that harmonizes with
this pattern for each runner and therefore, works with
the body rather than against it.”
How to mAkE It HAPPEn: When purchasing
shoes, go to a specialty shoe store where a
professional can examine your stride and let you know
what type of movement patterns you’re making. Stick
to purchasing shoes that work best with your body.
For pronators, that might mean a shoe with more
support on the inside edges to keep the feet from
collapsing inward; people with high arches might need
extra cushioning and maybe to even go up a size.
126 january • february 2016
6. MOvE ALL DAy.
“When your muscles are inactive and your joints
are in the same position over and over again, the
arteries within those inert muscles don’t expand
with movement,” explains Katy Bowman, MS, a
biomechanist and the author of Move Your DNA.
“Breaking up [periods of] stillness changes the way
blood flows through your arteries.”
How to mAkE It HAPPEn: Bowman suggest
using a Fitbit to track your steps and let you know
when you need to get up and move. Another option:
Downloading an app that helps track sitting time. “Get
the Time Out app, which darkens your computer screen
at times pre-set by you,” says Bowman. When the
screen goes black, head outside for a walk and some
fresh air or even do a mini mat workout. Other ideas:
Set the alarm on your phone to remind yourself to get
PILATES PHOTO BY ROD FOSTER; TABLET PHOTO BY BIGSTOCK
up and walk for five minutes every hour during the work
day. Or instead of fast-forwarding during commercials
when you’re watching TV at night, get up and move
around the house.
7. TRy THE NEWEST ExTREME
SPORT: RELAxATION.
Float pods (read: large sensory-deprivation pods
filled with water in which you float for an hour or
more) are the new frontier of stress relief. “Many
have found this to aid in recovery as well as pain
management,” explains Mike Valesio, owner of
Cloud Aquatic Float Parlor in Waldwick, NJ. In fact,
a number of military veterans with post-traumatic
stress disorder have reported finding relief after just
a few sessions in a float pod. “Having the ability to
float weightlessly in skin-temperature water, free
from outside sounds and light, allows a person to
finally let go of all the moving pieces in the outside
world because outside stimuli are reduced as much
as possible,” he adds.
How to mAkE It HAPPEn: Google “float parlor”
to find a location near you. (There are now more than
250 across the country.) A 90-minute session costs
around $75.
8. EAT FOOD—
AND STOP THE JUICING.
Juice cleanses? Green smoothies? So last year!
Undeniable evidence the trend is waning: The large juice
chain Organic Avenue recently filed for bankruptcy. So
what’s the big new eating trend? Food! (Crazy, huh?!)
“Digestion occurs in the mouth, not just the gut,” says
Bonci. “Engaging teeth in the act of eating is part of
the act of engagement.” And while something like a
smoothie can be a good way to get extra fruits and
vegetables into your diet, you’re limiting the flavor
options, causing your taste buds to crave more. “When
someone drinks juice or a smoothie, it is typically just
carbs, has only one texture—smooth—and one flavor
profile,” says Bonci. “A meal gives the options of
temperature, texture and taste variations.”
Even ardent fans found juicing wasn’t a long-term
solution. “Juicing will never replace food, it will only
supplement it,” says Kelly Boyer, founder and CEO
of Paleta, a farm-to-table meal delivery service in Los
Angeles, who has seen the popularity in her meal
deliveries outperform juicing sales.
Make a plan to cook at
home as many nights of
the week as you can.
How to mAkE It HAPPEn: Make a plan to cook at
home as many nights of the week as you can. “Being
engaged in the process of cooking means you’ll
know exactly what you’re eating, you have the option
to season accordingly, and it is less expensive than
ordering out,” says Bonci. Cooking your own meals
can ensure you’re getting exactly the fuel you need
for the day. “Part of the enjoyment of eating comes
not only from the eating, but the preparation of the
food,” she adds. “Cooking can put activity into the day,
allows us to vicariously enjoy food and is part of a more
satisfying eating experience.”
In order to get enough veggies and fruit into your
meals, she suggests using freeze-dried fruits and
veggies as a textural topper to salads. “Use fruit-ons
instead of croutons,” suggests Bonci. “And we can
HEALTH + WELLNESS
buy freeze-dried carrots and beets that can be root-
ons!” Hummus, black-bean dips and making a stir-fry
with add-ins like pineapple, mango and citrus can
help, too.
For healthy recipes to make, flip to page 72, or
visit www.eatingwell.com, www.cookinglight.com and
www.healthyaperture.com.
If you have no time to cook, a meal delivery
service can be a great option (they’re available
across the country). If you can’t find a delivery meal
option, you can always turn to a service like Blue
Apron or Plated, which delivers the exact ingredients
(to the teaspoon) you need to make healthy dishes;
you just put them together.
9. PICK RESTAURANTS THAT
PUT IT ALL OUT THERE.
Restaurants that list the calorie counts on their
menu offer dishes with an average of 140 fewer
calories per item compared to those that don’t post
nutrition information, according to a new study from
Johns Hopkins Bloomberg School of Public Health.
Researchers speculate that restaurants would rather
make a healthier menu than list dishes with crazy-high
calorie counts. Thankfully, this is helping customers
make healthier choices. “A 2013 study in the American
Journal of Preventive Medicine set out to evaluate
whether purchase decisions varied at full-service
restaurants depending on the presence of labeling,”
says Amanda Foti, MS, RD, RDN, senior dietician for
Selvera Personalized Weight Management. “They
found that those eating at labeled establishments
ordered 151 fewer calories, 224 miligrams less sodium,
and 3.7 grams less saturated fat.”
How to mAkE It HAPPEn: Next time you’re in
charge of picking up lunch or choosing a place to have
dinner, select a restaurant that lists the calorie counts
on the menu. You’re bound to be able to find healthier
options. You can also look up the counts online ahead
of time and decide what you’ll order so your decision
isn’t swayed by aromas once you get to the restaurant.
“Beyond calories, you want to make sure your meal
contains lean protein, fiber and healthy fats to ensure a
nutritious diet,” advises Foti. PS
pilatesstyle.com 127
 LEARN FROM THE LEADERS: APRIL 16-17, 2016
HEALTH + WELLNESS

A PI LATES HEA LT H A ND WE LLNE S S R E T R E AT

Select workshops approved for PMA CEC’s

Join Rael and special guests for this celebration of excellence in Pilates education.
Presenters include Rael Isacowitz, Karen Clippinger, Deborah Lessen,
Michelle Larsson and our talented BASI faculty.
Register at basipilates.com

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128 january • february 2016

 HEALTH + WELLNESS

pilatesstyle.com 129
HEALTH + WELLNESS

130 january • february 2016

 HEALTH + WELLNESS

pilatesstyle.com 131
 BOSTON

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All of us in this community
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132 january • february 2016

MERRITHEW™ OPTP PERSONAL BEST
PILATES STUDIO

1-800-910-0001 Po Box 47009 PErsonAl BEst PIlAtEs stuDIo

www.merrithew.com
MERRITHEW is dedicated to building
high-caliber, multi-disciplinary
fitness brands for people of all
ages, levels of fitness and abilities
and quality programming for
fitness professionals. Their high-
end fitness brands include STOTT
PILATES®, ZEN•GA™, CORE
Athletic Conditioning & Performance
Training™, Total Barre™ and
Halo® Training. Their premium
equipment line is recognized as The
Professional’s Choice™.
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 is the preferred resource for
professionals and consumers alike.
HEALTH + WELLNESS
6600 CollEGE BoulEvArD, stE. 210
ovErlAnD PArk, ks 66211
913-345-8787
www.kcpilates.com
Don’t you know someone who
needs a massage? Kansas City’s
premier Pilates studio also offers
a full range of Massage Therapy
services. Our therapists are
Nationally Certified LMTs, and are
skilled in Swedish, Deep-Tissue,
Neuromuscular, Reflexology and Pre/
Postnatal Massage. Call to learn how
regular Massage Therapy can help
you be your Personal Best!

PHI® PILATES PILATES ANYTIME

www.phipilates.com www.pilatesanytime.com
1-877-716-4879
Want to do Pilates anytime,
Stay in shape with Christine Romani- anywhere? This online studio
Ruby PT, MPT, ATC using Pilates: resource offers more than 2,000
Using Small Props for Big Results, a Pilates classes featuring top
148 page guide to exercises using
instructors from all over the world.
the Pilates ring, foam roller, spine
corrector and baby arc.
For just $18 a month, members
can take unlimited classes and
tutorials of all levels on their
computer, tablet, smartphone, or
TV. PMA CEC workshops are also
offered. Try it free for 30 days
with promo code PSHEALTH16.

pilatesstyle.com 133
 New Ground
MEDIA RESOURCES

Whether you want to increase your knowledge

of Pilates, obtain certification, open a studio, or
increase your present studio’s business, here are
the latest ways to fulfill your desires from Pilates
pros who are in the know.
by Heidi Dvorak

THE ART OF CONTROL
Purchase, NY
www.artofcontrol.com
Simona Cipriani’s studio located at
Purchase College, SUNY, introduces
college students to Pilates, certifies
instructors in mat and apparatus,
and offers anatomy courses. A
variety of group classes are offered,
including mat, tower and a Reformer
and mat combination, along with
privates and semiprivates. A PMA
continuing-education workshop
is offered on January 31. Through
the newsletter and social media,
apprentices will keep a journal
documenting their journeys through
the certification program.
videos available for immediate
streaming at video.pilates.com. The
online Education Finder ® connects
to courses for Balanced Body
Barre™, BodhiSuspension System®,
CoreAlign®, MOTR® and others at
more than 160 authorized training
centers around the world. Pilates on
Tour ® enters its 12th year providing
industry-leading continuing-
education conferences. Check
Facebook, Twitter, Instagram,
Pinterest, LinkedIn and the
website’s blog for the latest news.
BOOTYBARRE
S. Pasadena, CA
www.bootybarre.com
is now launching a pre- and
postnatal course, plus Bootybarre
slider workshops and even more
programs in Pilates and barre
fitness education. Due to a surge
of interest in barre programs
in the U.S., new online training
and membership for Bootybarre
instructors is available to keep
classes taught at a high level of
competence. Creator Tracey Mallett
is launching a new fusion fitness
certification format in the spring
called Svelte-U, a true foundation
of Pilates-meets-movements
from dance with the flexibility of
yoga and the inspiration of barre
work. There will be online and live
education in select areas.

After the huge success of its first

BALANCED BODY Pilates and Bootybarre retreat
Sacramento, CA in the Dominican Republic, the
www.pilates.com company offers a second retreat
from April 21 to 25 at Dreams
Career-oriented Pilates students Spa and Golf Resort in Cabo
can choose from many instructional San Lucas, Mexico. Bootybarre
BUFF BONES
New York, NY
www.rebekahrotstein.com
Buff Bones ®, the medically
endorsed system of movement for

134 january • february 2016

bone health, enters its fifth year,
with trained instructors in more
than 20 countries. Along with the
Instructor Training course, owner
Rebekah Rotstein and her faculty
provide free online monthly
videos and business support, as
well as an online video library
with workouts. Involvement with
the International Osteoporosis
Foundation brings cutting-edge
information to the licensed
instructors on topics such as
arthritis and other conditions,
along with exposure to new
clients. Check for updates at
Buffbones on Facebook and
@RebekahRotstein on Twitter.
EXHALE BARRE
TEACHER TRAINING
Nationwide
www.exhalespa.com/barre-teacher-
training
The 40-hour barre teacher-training
program gives students the tools
they need to lead their own class.
The training has a high industry
standard and is not a franchise
model. After training, students
possess high-quality skills to
create their own brand, class, and
barre style. The program includes
all materials, a monthly playlist,
continuing education and first-
year certification. Prerequisites are
not required. Visit Exhale Spa’s
Facebook page.
EXHALE SPA
Worldwide
www.exhalespa.com
Founded in 2002, Exhale has
earned a position as a leading
lifestyle brand in the spa and
well-being sector with award-
winning mind/body fitness classes
and spa and healing therapies.
Guests transform mind and body
with exclusive yoga and core
fusion programs including core
fusion barre, barre and cardio,
boot camp, cardio, extreme,
sport and yoga. The spa therapies
and services allow guests to
experience ancient and new
revitalizing treatments such as
facials, massages, waxing and
healing in relaxing sanctuaries.
Pilates Style
DVD Awards 2015
Although fitness DVDs are becoming few and far between, thanks
to the trend toward subscription-based video websites, here are
some standouts from the past year.
most Fun
POP PILATES: FLAT ABS FAST!
i n s t r u c t o r Balanced Body–
certified Cassey Ho, the creator
of POP Pilates and Blogilates,
MEDIA RESOURCES
teaches at 24 Hour Fitness
locations in Los Angeles, CA.
l e V e l intermediate–advanced
e Q u i p m e n t mat
She’s cute, she’s hip, she’s on
YouTube, she’s got a cool line
of activewear, she’s a damn
good teacher and best of all—
she gets you. Three intense ab
workouts make you feel like
you’re working out with your
best bud, who understands that
looking great is important.
33 minutes, $9.99
Ogorgeous Inc.
www.poppilatesdvd.com
The well-being experience is Pilates Youth Program to help
rounded out with bridal boot teachers develop safe and effective
camps, well-being retreats, Pilates programs for children of all
nutritional programming and ages. The complete Fletcher Pilates
the Exhale Institute, a suite of Movement Library is now available
teacher-training programs. online, making reference to Fletcher
Pilates techniques just a click away.
FLETCHER PILATES
INTERNATIONAL FUSIONPILATESEDU.COM
Tucson, Arizona Asheville, NC
www.fletcherpilates.com www.fusionpilatesedu.com
Fletcher Pilates® announces its This year, online company
newest continuing-education FusionPilatesEDU.com celebrates
courses for Pilates professionals, the 100th episode of “The Pilates
featuring the redesigned Guillotine Show,” a free web show that posts
Tower with a full syllabus of twice weekly with Pilates tips,
movements and programming on techniques, Q&As and lifestyle
this unique and highly effective segments, plus weekly humor with
apparatus. Following Joseph Pilates’ “The Pilates Dork” comic strip.
vision to “first educate the child” Fusion offers innovative online
and PMA guidelines, the company continuing-education workshops
offers a comprehensive Fletcher from Marie José Blom, Madeline
pilatesstyle.com 135
 Black, Mary Bowen, Elizabeth
Larkam, Lesley Powell, Tom McCook
and others on a variety of topics.
JENNIFER KRIES
San Diego, CA
www.jenniferkries.com
Jennifer Kries’ state-of-the-art,
boutique studio Maison Intime
boasts classical equipment
designed expressly for her
headquarters. The new year
continues her Teaching to Inspire
mentorship program and teacher-
training course.
MEDIA RESOURCES
JOHN GAREY TV
Worldwide
www.johngareytv.com
John Garey TV specializes in fun
and creative online programming
for Pilates and fitness professionals.
There is the Move of the Day,
plus master classes and single-
exercise workshops complete with
notes. Debuting this year is The
John Garey Show, where Garey
interviews industry leaders in a fun
and personal way.
Pilates Style DVD Awards 2015
BEst For CHIllInG out
STRETCH SCULPT
i n s t r u c t o r Certified by the
PhysicalMind Institute, Ellen
Barrett is based in New Haven,
CT, and teaches private sessions.
l e V e l beginner–intermediate
e Q u i p m e n t 1- to 3-pound hand
weights, mat
“Fluid” is the key word here
in terms of Barrett’s seamless
fusion of ballet, yoga, Pilates,
strength training and stretch,
all performed barefoot. When
you need a workout that doesn’t
pound the life out of you, this no-
stress, uncomplicated program
reminds you that moving is a joy.
30 minutes, $15
Seth D. Stein Productions
www.ellenbarrett.com
136 january • february 2016
LOLITA SAN MIGUEL’S
PILATES CENTER
Palm Beach Gardens, FL
www.lolitapilates.com and
www.lolitaslegacy.com
First-generation teacher Lolita
San Miguel returns with her
Pilates Master Mentor Program™
in Florida from March 29 to
April 2. Lolita’s Legacy Teacher
Training Program™ is starting
in Brazil, France, Germany, Kiev,
Italy, Switzerland, Turkey and
Finland in addition to several
cities in the U.S.
MERRITHEW
Toronto, Ontario, Canada
www.merrithew.com
MERRITHEW™ continues to
emphasize the importance of
mind/body exercise in 2016 by
introducing innovative products that
make it easier for home exercisers to
restore, rebalance and strengthen
their mind/body connection in the
gym, at the office or on the go. New
content and materials are offered
in seven languages, including new
fascia-focused programming. Soon
to launch is an enhanced interactive
web and social experience to keep
the community informed, connected
and engaged.
MINDBODY BUSINESS
MANAGEMENT
San Luis Obispo, CA
www.mindbodyonline.com and
www.mindbodyonline.com/express
A provider of web and mobile
business management software
for wellness providers, Mindbody
offers all-inclusive, web-based
software that allows business
owners to manage their
operations from anywhere at
anytime. Core functions include
client management, scheduling,
staff management, as well as
payroll, sales, reporting and
marketing. Mindbody Express is
the company’s mobile business
management app, which allows
business owners and instructors
to manage clients, classes and run
transactions all from their mobile
phones. The company recently
released Class Check-in by
Mindbody, a mobile app that can
be stationed on tablets throughout
a studio to allow students to
check in. This solution is ideal to
reduce lines and improve flow,
especially for studios that hold
multiple classes simultaneously.
Self check-in enables instructors
to devote more time to preparing
the classroom and helping new
students, rather than being tied to
the front desk.
PEAK PILATES
Los Angeles, CA
www.peakpilates.com
This year, the new Peak Pilates®
Afina Collection will be available
for purchase for studio or home.
In addition to new equipment, the
international team of skilled master
instructors will continue to offer
workshops and programming at a
network of host sites and education
centers around the world, designed
to help professionals build strength,
endurance, balance, flexibility
and power. Peak Pilates hosts the
fourth-annual Pilates Empowerment
Summit on June 2 and 3 in

Pilates Style DVD Awards 2015
BEst Butt sHAPEr
BOTTOM LINE & A CORE DEFINED
instructor STOTT PILATES®-
certified Patricia Friberg is
based in Westlake, CA.
l e V e l all
e Q u i p m e n t mat, small fitness
ball, loop band
Achieving a tight rear is
dependent on core activation
with precise mind-muscle
control of the glutes and abs.
It sounds tricky, but Friberg
masterfully shows you how
to make your muscles work in
harmony—and prevent injury
to boot.
73 minutes, $19.95
Fit Life Productions
www.patriciafriberg.com
Miami. Follow the latest news and
promotions from Peak Pilates on
Facebook, Twitter and Instagram.
PERSONAL BEST PILATES
INSTRUCTOR ACADEMY
(PBPIA)
Overland Park, KS
www.pilatesinstructoracademy.com
Personal Best Pilates Instructor
Academy now offers an exercise
science–based Pilates teacher-
training certificate and continuing-
education courses in webinar
format. The detailed and quality
teacher-training classes were
developed by a team of master
Pilates instructors with more than
60 years of combined experience
in the industry and are delivered
directly to a computer or mobile
device. The webinars allow
students to learn at their own
convenience, from anywhere
in the world. PBPIA is building
a national and international
presence with coursework
recognized by the PMA, the
Aerobics and Fitness Association
of America, and the National
Strength Conditioning Association.
PHI PILATES
Pittsburgh, PA
www.phipilates.com
PHI Pilates Studio shares the
Yur Back program created by
physical therapist Dr. Christine
Romani-Ruby with seven DVDs
for home enthusiasts and the Yur
Back teacher licensure program.
The book Reforming Human
Movement (2015), a compilation
of 94 exercises on the Reformer,
is now available at the website.
Keep posted for the opening of a
second PHI Pilates Studio in the
south hills of Pittsburgh.
PHYSICALMIND INSTITUTE
New York, NY
www.physicalmindinstitute.com
TheMethod Pilates® is now The
New Pilates™ with a new delivery
system for Pilates certification
based on learning from multiple
teachers. Also new is TYE4
choreography available on videos
for Pilates matwork, barre, yoga,
fusion and Standing Pilates®, as
well as Bone Up™, a workout for
osteoporosis. Parasetter ®, Marika
Molnar’s Roller System for the
21st Century will be available in
February. It consists of dual rollers,
a detachable head support, a
unique “rib wrap,” which is also
usable separately to protect the
kidneys, and an ankle restraint to
facilitate correct positioning.
PILATES ANYTIME
Carpinteria, CA
www.pilatesanytime.com
This global online resource offers
more than 2,000 Pilates videos
featuring top instructors from the
world over, with new videos added
MEDIA RESOURCES
daily. For just $18 a month, members
can find inspiration by watching
unlimited Pilates classes and tutorials
of all levels on their computer, tablet,
smartphone or TV. Try it free for 30
days with code PSCONNECT.
PILATES EDUCATION
INSTITUTE
Worldwide
www.pilateseducationinstitute.com
The Pilates Education Institute
helps studio owners implement a
successful teacher-training program
with materials such as the Pilates
Teacher Training Business Kit and
the support of its experienced
team of professionals. The new year
brings the launch of a Host Studio
Affiliate program in addition to the
Independent Affiliate program,
so now there will be two ways to
experience the benefits of increased
profits from the addition of teacher-
training income, more highly
qualified instructors, less turnover
and increased client retention.
PILATES INTERACTIVE
Costa Mesa, CA
www.pilatesinteractive.com
The online resource for Pilates
professionals offers an interactive
video library of the entire Pilates
repertoire, available at any time,
anywhere there is an internet
connection. It contains more than
350 Pilates exercises, each in
high-quality video, with detailed
instructions. The filtering is
sophisticated for instant access to
pilatesstyle.com 137
 Pilates Style DVD Awards 2015
BEst PrEGGErs ProGrAm
PRENATAL SCULPT
instructor Erica Ziel is Stott
Pilates–certified and based
in Ankeny, Iowa, where she
teaches out of her home.
l e V e l all
e Q u i p m e n t mat, light (2–4
pounds) and heavy (5 pounds)
hand weights
The premise here is a wise
one: Don’t wait until after the
baby’s born to get in shape.
MEDIA RESOURCES
Four customizable workouts are
geared to keep you strong (or
make you stronger), so you can
carry that extra weight with ease.
72 minutes, $19.99
CoreAthletica Inc.
www.knocked-upfitness.com
any exercise. Each exercise is cross-
categorized according to level of
expertise, muscle focus, apparatus
and BASI Block classification.
BASI Pilates Founder Rael
Isacowitz provides expert exercise
cueing. The company offers a
dynamic library of supplementary
instructional videos, updated
monthly. The first month for first-
time subscribers is free. Use access
code basi2016.
PILATESOLOGY
Hermosa Beach, CA
www.pilatesology.com
Dedicated to authentic Pilates, this
online site offers videos taught
solely by instructors who were
trained by Joseph Pilates or his
protégé Romana Kryzanowska.
With upwards of 750 classes in
the exclusive, growing collection,
the site has more classes with
Kryzanowska’s most respected
teachers than anywhere else.
Membership provides unlimited
access, including full-length
workshops for teachers and
targeted programs such as Pilates
for Runners and the 30-Day
Challenge. Owners Alisa Wyatt
and Jack Coble have new content
138 january • february 2016
planned for their popular Interviews
section such as the upcoming
series on Joe Pilates’ cabin and
studio in Becket, MA, as well as
additions to the new Business
Tips and Apparatus Maintenance
sections. Plans are underway to
offer PMA CEC workshop credits
this year. Enhanced user interaction
will be evident with videos such as
a new Chapters feature (already in
action for all workshops), plus the
ability for members to comment,
bookmark and tag videos. The
site becomes user-friendly with an
automatic mobile version to make
finding classes easy for tablet and
smartphone users. The Community
area will add a searchable list for
recommended classical studios
and teacher trainings along with
new ways to share Pilates videos,
questions and needs.
PILATES ON FIFTH and
PILATES ACADEMY
INTERNATIONAL
New York, NY, and worldwide
www.pilatesonfifth.com and
www.ultimatepilatesworkouts.com
Owners Katherine and Kimberly
Corp are celebrating 15 years
in business (and the completion
Pilates
by the numbers
PILATeS STYLe SOCIAL MEDIA
FaceBook 121.5k likes
twitter 23.3k followers
i n s t a g r a m 2.5k followers
/PILATESST YLE
@PILATESST YLEMAG
@PILATESST YLE
Some of our favorite Pilates-
related hashtags on Instagram:
#pilatesinstructor
#pilateseVeryDay
#pilatesreFormer
#pilatesBoDy
of new construction on their
building) by planning new
online workouts for streaming
and download to any device.
Additionally, two ebooks, The Art
and Craft of Cueing for Pilates
students and professionals,
and Survival Guide for Pilates
Studio Owners, are in the works.
Aspiring instructors across the
globe can complete their Pilates
education at one of 42 Pilates
Academy International satellite
centers. As a free supplement
to the live training, detailed
education videos and workouts
can be streamed directly from
any computer or mobile device.
Twelve more Pilates Academy
International training centers will
be added this year. Also, Ultimate
Pilates Workouts will feature
workout plans for users as well as
online PMA CEC workshops.
POLESTAR PILATES
Worldwide
www.polestarpilates.com
The new Polestar ® online platform
consists of videos, downloads, and
online discussion where students
can discuss course material off-site.
The company is rolling out two new
courses, Polestar Running and Oov
for Pilates. Both courses contain
online and in-class components
that help with assessing and
improving movement. The newest
venture, Polestar Studio Franchise,
is a plug-and-play business model,
powered by the Polestar brand.
POWER PILATES
Worldwide
www.powerpilates.com
This classical Pilates educator
continues to release consumer
online workouts through its video
network and online professional
BarreAmped Stretch. Visit Suzanne
Bowen Fitness on Facebook, Twitter
and Instagram.
UNITED STATES PILATES
ASSOCIATION, LLC
Ft. Lauderdale, FL
www.unitedstatespilatesassociation.com
Three second-generation Romana
Kryzanowska–certified Pilates
instructors own and operate
this educational organization,
whose mission is to preserve the
integrity of Joseph Pilates’ method
by maintaining a standard of
excellence. It continues the rich
XTEND BARRE
Corporate flagship studio in Boca
Raton, FL; worldwide
www.xtendbarre.com
Xtend Barre has more than 180
studios worldwide. This year,
Xtend Barre allows students to
#XtendAnywhere thanks to their
online membership in collaboration
with CosmoBody. The program
will run via the website. Xtend
Barre® Online will feature a series of
signature Xtend Barre movements
with five-, 10-, 15- and 20-minute
workouts, allowing students to
participate wherever and whenever
they can. Membership will also

workshops with a partnership with
Leaders in Fitness. Power Pilates
believes that being a teacher is a
lifelong learning process and this
year the curriculum committee
launched their graduate program,
which is a rigorous program
that extends up to three years,
challenging their most senior
teachers with online examinations,
original research and proficiency
evaluations. Power Pilates continues
to cultivate a diverse group of elite
trainers, expanding the classical
teachings to a broader scope of
individuals with new training center
expansion in Europe, Africa, Asia
and South America.
SUZANNE BOWEN FITNESS
Worldwide
www.suzannebowenfitness.com and
www.barreamped.com
Suzanne Bowen is the creator
of Suzanne Bowen Fitness, a
streaming website for workout
videos and nutrition advice.
Bowen is known for her signature
BarreAmped workout, an
internationally taught barre method
that is licensed to more than 350
studios and hundreds of trainers
worldwide. BarreAmped is a
body-shaping barre program that
combines dance, Pilates, yoga and
Bowen’s classical Lotte Berk training.
This year, Bowen offers additional
BarreAmped certifications in the
U.S for BarreAmped, BarreAmped
Bootcamp, BarreAmped Cardio
and BarreAmped Fire. She will
be releasing two new DVDs:
BarreAmped Extreme Sculpt and
MEDIA RESOURCES
tradition of the classical Pilates provide access to healthy recipes
methodology by offering teacher provided by nutritionists and
certification through The New York well-known contributors. Three
Pilates Studio® Teacher Certification membership options are available:
Program with certification centers Essential, at $15 per month; Elite,
throughout the U.S., continuing- at $50 for six months (includes
education seminars, a signature access to cosmbody.com); and VIX
interactive archival seminar with at $99.99 for 12 months (includes
exclusive, rare footage of Joseph access to www.cosmobody.com and
Pilates’ teaching, and a unique an Xtend Barre resistance band).
Bridge Program that offers Pilates CosmoBody features more than
instructors, who have been certified 200 workout videos that Elite and
through other programs, the ability VIX members can access, including
to become certified in Joseph exclusive Xtend Barre workouts
Pilates’ classical methodology. specifically created for its site. PS
Pilates Style DVD Awards 2015
BEst ComPlEmEntAry
ELEMENT CARDIO & CONDITIONING YOGA
i n s t r u c t o r Alanna Zabel, a
Stott Pilates– and ABS Pilates–
certified trainer, is the founder
of AziamYoga and creator of
Yoga Barre.
l e V e l intermediate–advanced
e Q u i p m e n t mat
There is no denying that the
discipline of yoga is worthy of
achieving total-body strength,
flexibility, muscle control, focus,
better posture, increased
energy, improved balance and
stress reduction. This workout
is the perfect complement to
your studio time.
80 minutes, $13.47
Anchor Bay
www.amazon.com

pilatesstyle.com 139
MEDIA RESOURCES

140 january • february 2016

 MEDIA RESOURCES

pilatesstyle.com 141
 Looking for
fun new Pilates
classes online?
Romana on
pilates
the legacy edition
A comprehensive approach to apparatus work
from Romana Krysanowska, as taught to her by
Joseph Pilates.
MEDIA RESOURCES

John Garey TV
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downloadable notes.

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142 january • february 2016
BALANCED BODY®
BAlAnCED BoDy®
pilates.com
1-800-PIlAtEs or 916-388-2838
inFo@pilates.com
spend small. learn large.
Exceptional learning opportunities for
Pilates professionals and enthusiasts.
• NEW! Video titles to stream!
• Balanced Body Blog: resources, tips
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• Podcasts: 100s to see, and free.
• DVDs and manuals.
• Pilates COREterly: our renowned
eNewsletter for teachers.
Come see what’s new!
MERRITHEW™
1-800-910-0001 x 250
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With over 145 titles in our
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Pilates enthusiasts and
instructors alike will find
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with an array of programming
covering all fitness levels and
body types. From post-rehab to
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library includes something for
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BOSTON BODY BARRE DVD FLETCHER PILATES®
ONLINE VIDEO COLLECTION
The complete Fletcher Pilates®
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30 sessions to a Brand New Body has from historical footage of
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For morE InFo vIsIt
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or EmAIl us At stArt vIEwInG toDAy!
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MINDBODY ONLINE POLESTAR PILATES®
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sAn luIs oBIsPo, CA 93401 POLESTAR PILATES® is a
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MINDBODY has led the health and in Pilates, shaping world health
wellness industry in software development and making whole body fitness
since its founding. Over 500,000 providers
spanning 90 countries use the companys available to everyone. We offer
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scheduling, client management, payroll,
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web-based program enables management
from anywhere at anytime, and its mobile
app, MINDBODY Express, allows for
management on-the-go. Subscribers
receive training, unlimited technical
support and a suite of powerful marketing
tools designed to grow their practice and
increase revenue.
pilatesstyle.com 143
 How I Got a Better
BOTTOM LINE
STUDIOS

We asked studio owners around the country for

their most effective strategies for improving their
studio’s financial success.
by Anne Marie O’Connor

144 january • february 2016

 “I DOWNSIzED.”—Jenna Zaffino, owner,
Helios 3.0, Chicago
I’ve been a successful studio owner in Chicago for 10
years. For five of those years, I had a just-under-3,000-
square-foot studio. Besides rooms for the equipment,
it had a mat/group class room, two bathrooms, a
shower, a students’ lounge, a teachers’ lounge, a
reception area and an office for me. Even during peak
times, everyone had the space they needed.
Between 2011 and 2013, we suffered horrific
winter weather in Chicago that resulted in decreased
attendance, which made a dent in our bottom line. In
addition, my landlord went into foreclosure, and the
bank that now owned the property was inattentive
and continually made allusions to selling the building
to a new owner, which made for an unstable behind-
the-scenes situation. Plus, the rent was set to increase
to almost double the original amount and taxes had
risen as well.
I was also seeing a trend toward boutique
franchises that offered one-size-fits-all classes in
Chicago. I felt we had reached a tipping point, and
I needed to make a decision regarding the future of
the studio. I began to wonder if Pilates was truly my
calling as a teacher and businesswoman. I even put
out resumes for nine-to-five jobs to test the waters. In
exploring all options, I realized that I wasn’t done with
this journey—not even a little bit!
My studio manager and I made a list of our
financials, class and session statistics, clientele
demographics, mind maps and life goals. One
thing became abundantly clear: The business was
financially successful, but if we wanted to thrive, we
needed to make some major changes. So I made
the courageous—and difficult—decision to downsize
my studio and re-conceptualize our place within
our market.
We ended up moving three blocks over to a studio
with 800 square feet of movement space plus 200
Pilates methodolgy Photo courtesy of rachael lieck bryce
PILATES METHODOLOGy
"My teacher, Ron
Fletcher, told us many
times that Clara Pilates,
in giving him a blessing to
continue the Pilates work,
had told him, 'Go and do,
but always remember
your ABCs!'"
square feet of administrative space/lobby on a much
more residential street with more foot traffic. We
cut our rent by two-thirds and our utilities went from
$2,000 per month to under $300. Meanwhile, my
stress and anxiety lessened considerably. I no longer
worry about adding trendy, non-Pilates modalities
to flesh out our schedule, but instead can focus on
deepening our Pilates offerings. I am also able to
STUDIOS
spend time with my son, run a successful business
and have a daily personal Pilates practice.
I know that there was a lot of buzz surrounding
our downsizing, but it proved to be one of the most
successful business decisions that I've ever made. My
teacher, Ron Fletcher, told us many times that Clara
Pilates, in giving him a blessing to continue the Pilates
work, had told him, “Go and do, but always remember
your ABCs!” Bigger spaces require more energy, staff,
client base and diversification of offerings. It’s okay to
want that, it’s okay to go after it and it’s also okay to
acknowledge when something no longer fits your
needs and wants. Success comes in all sizes. Ultimately,
reducing my expenses has allowed me to maintain a
quality business, while also enjoying a quality personal life."
“I OFFERED A SPECIAL
DEAL DURING SLOW
SUMMER MONTHS.”—Rachael Lieck
Bryce, co-owner and senior instructor, Pilates Methodology, Dallas
Summers can be hard for us, with clients leaving
town on vacation or just busy with kids’ summertime
schedules. We brainstormed ideas for helping our
students get the most use out of the studio at a
time when we didn’t need to worry about running
out of space in our classes. So we came up with the
idea of a “Methodology Staycation.” We typically
offer unlimited packages for mat classes, but not for
our equipment classes, so we decided to offer an
unlimited pass to all of our group classes (including
mat, Tower and Reformer) for July and August. We
charged $299 for one month or $549 for both. We
pilatesstyle.com 145
 Building your Business felt that would make it a great deal
for students who wanted a chance to
really kick it up over the summer.

with a Referral Network It was so successful we extended it

through September!
Even though we may have lost
some revenue on a per-class basis,
Two teachers share how we absolutely made up for it because
there were students who normally
connecting with local health pros would not pay for the higher price
point [of the unlimited pass], but
increased their client base. decided it was a good deal and
something they could use to its
Networking with physicians, physical therapists and other maximum, so we came out ahead, no
medical practitioners in your area is a great way to get more question. And I absolutely think our
clients in the door. But how do you actually make this happen? clients felt very taken care of, came to
Two veteran studio owners explain how they fostered those class more than they normally would
relationships in their towns. and saw greater results. It improved
client loyalty for sure!
ATTEND PRESENTATIONS By LOCAL DOCTORS. “Before I even
opened my studio, I went to talks and seminars that medical
professionals in the area were conducting and introduced
myself,” says Patricia Massey Welter, co-owner of Suncoast “I STICK TO My
Pilates in Palm Harbor, FL. “As a result, I worked for two
general practitioners (who were partners) and ran their fitness GUNS REGARDING
program. Of course, I put in many long hours working two
CANCELLATION
STUDIOS

jobs during the early years of owning my studio, but as a

result, I built an amazing network of client referrals.”
DON’T UNDERESTIMATE THE POWER OF WORD OF MOUTH.
“We have over a million people on our island, but it is still a
small town,” says Lisa Ortega Robertson, owner of On Balance
Pilates in Kailua, HI. “It just took a few success stories, and
people knew about us through word of mouth. Now we have
a network of professionals who regularly send us new clients,
including a pain-management doctor who calls us his ‘ace in
the hole’; several chiropractors who realize their adjustments
need the support that Pilates can offer; and physical
therapists whose clients have finished with their limited
sessions. Also, Pilates has withstood the test of time and is still
evolving and growing, so that speaks volumes.”
FEES.”—Jill Hinson, owner, Core
Studio Pilates & Yoga, Monroe, NC
As I enter my fifth year as a studio
owner, I am learning that I must stick to
my policy regarding late-cancel fees.
When you have wonderful clients who
have a good reason for cancelling,
this is hard to do. But it is a must for a
healthy business, even though it is easy
for those of us with a passion for Pilates
to want to give it all away.

vOLUNTEER AT NONPROFIT ORGANIzATIONS. “I made contact

with the Arthritis Foundation in my area, volunteered and “I USED
actually became regional program director for its regional
office,” Welter reports, resulting in another continuing source TECHNOLOGy TO
of clientele.
TAKE ADvANTAGE
NETWORK WITH yOUR OWN PERSONAL DOCTORS. “I have
been an insulin-dependent diabetic for years, plus I have OF STUDIO
arthritis, so for many years, both my endocrinologist and
rheumatologist referred clients to me,” Welter adds. SPACE.”—Alisa Wyatt, owner,
Pilatesology, Hermosa Beach, CA
CONSIDER COLLEAGUES AS POSSIBLE SOURCES. “A number of
years ago, I sought out a Registered Dietitian, who works at a We’ve added a new program that
local hospital, to work with our clients on a contract basis, and allows clients to work out using
she has referred people to us for years,” Welter says. Pilatesology videos in the studio.
[Pilatesology is a streaming video
RETURN THE FAvOR. Ortega Robertson sends her clients to service Wyatt founded.] They work
the doctors, physical therapists and chiropractors who refer their out independently while watching
patients to her. “When we refer our clients to them, it builds a the video on an iPad and listening to
sense of community and is a win-win for everyone,” she says. it using SoundPEATS Bluetooth Mini
Headphones. We had many requests

146 january • february 2016

 for group classes but no room in our schedule, so
this provides a way for clients to get in a second
(or third) workout each week at a lower cost ($25
per one-hour session) than privates, with minimal
supervision from teachers.
Clients can choose a flow class on one piece
of apparatus, or they can take a mixed apparatus
session. If they’re familiar with Pilatesology, they
can choose their own video (or videos); otherwise,
their regular teacher will get them started with some
suggestions. Folks who weren’t comfortable doing
a workout on their own will try it when they know
they have a video to guide them. Our goal is for our
clients to do more Pilates independently, and we’re
finding that using videos is a step in that direction.
Regular studio rules (e.g., cancellation fees)
apply. Clients can book Pilatesology sessions when
their teacher is in the studio—clients know that
they are on their own but that it’s okay to ask a
question if necessary. (In our studio, the teachers
are all independent contractors, but studios that
work with employees could make this work by
designating one teacher who is on the floor as the
video supervisor—and perhaps pay them for that SUNCOAST PILATES
additional role.)

STUDIOS
"Our clients love to easy to work with—very knowledgeable and helpful.
ClassPass has been great for Brooklyn Pilates, and I
participate when we invite have suggested many friends who are studio owners
that they should get on board.
top Pilates presenters to
offer master classes or
“I OFFER CONTINUING
privates or duets when
EDUCATION TO My
they come to our studio."
INSTRUCTORS—AND My
CLIENTS.”—Patricia Massey Welter, co-owner,
“I SIGNED UP FOR Suncoast Pilates, Palm Harbor, FL

CLASSPASS.”—Barbara Sampson, owner of Offering continuing education has been instrumental

Brooklyn Pilates, Brooklyn
ClassPass has been a great way for us to bring in new
clients. [ClassPass members pay a monthly fee that
allows them to take classes at a number of boutique
fitness studios in cities across the country and
internationally.] ClassPass is such a better option than
doing Groupon. Groupon clients are studio hoppers
suncoast Pilates Photo by exulting images
in employee retention. We have been able to build
our own staff, our clients realize our staff stays on top
of employee education, and it creates excitement in
the studio.
It has improved client retention vastly as well:
Our clients love to participate when we invite top
Pilates presenters to offer master classes or privates
or duets when they come to our studio. Where else

and not loyal, as they are only looking for a cheap class.
ClassPass students are truly interested in Pilates and
become loyal to studios they attend.
At my studio, ClassPass members can take any
group classes except for the pre/postnatal and muscle
release classes. It fills more empty spots in your studio,
then those clients end up buying group class packages
from us. ClassPass limits how many times their
members can come—only three times a month.
We make decent money from ClassPass and are paid
twice a month, without any issue. Plus, the staff is so
can a client say they took a workshop from Lolita San
Miguel, a mat class with Benjamin Degenhardt or a
private or mat class with Siri Dharma Galliano or Vil
Shaynurov, all here in the Tampa Bay area? All this
education has inspired many of our clients to take
Pilates instructor training as a second or third career,
or to advance their own practice.
In March of 2016, we will be hosting Kyria Sabin
Waugaman, a Ron Fletcher protégée who will be
conducting a workshop presenting the new Balanced
Body Guillotine. Ps

pilatesstyle.com 147
 BODY WORKS
AZ PILATES
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.
STUDIOS
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.
SHEPPARD METHOD
CA PILATES
tHE sHEPPArD mEtHoD
2180 wEstwooD BlvD. suItE 2E
los AnGElEs, CA 90025
310-470-2828
www.shepparDmethoD.com
Discover your own personal
perfection. The Sheppard Method
Teacher Training inspires the
professionalism necessary to properly
and effectively teach others to achieve
their personal best. Attention is paid
not only to technique, but to the joy
of movement and inspiration to go
beyond ones limits. Come and study
with Risa Sheppard, Pilates master for
35 years, and her staff of top teacher
trainers and professionals.
148 january • february 2016
BASI PILATES
CA STUDIO®
BAsI PIlAtEs stuDIo
3080 BrIstol strEEt, stE. 500
CostA mEsA, CA 92626
www.Basipilates.com/stuDio
• 1 week FREE Apprentice
and regular Group classes*.
Promotion runs from January 1st-
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• Spacious 9,000 square foot studio
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• Studio available for observation
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* New clients only. Cannot be
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THE STUDIO AT
CA PADARO BEACH
tHE stuDIo At PADAro BEACH
3749 sAntA ClAus lAnE, suItE C
CArPIntErIA, CA 93013
contact@stuDioatpaDaro.com
www.stuDioatpaDaro.com
424-241-0269
Located just south of Santa Barbara,
California, The Studio at Padaro Beach
is a fully-equipped studio offering
breathtaking ocean views, world-class
instructors, and group and private
Pilates instruction. Welcoming all
clientele levels, it is also the host
studio where the online Pilates classes
for Pilates Anytime are filmed.
KATHY COREY
CA PILATES
kathy@kathycoreypilates.com
www.kathycoreypilates.com
Kathy Corey Pilates Since 1979
Kathy Corey Pilates is one of the original
founding companies of the Pilates Method.
WINTER/SPRING COURSES 2016
JANUARY
Mentorship Program, Lausanne, Switzerland
Fitness 4 You Workshop, Kiev, Ukraine
FEBRUARY
Mentorship Program, Del Mar California
February Fitness Conference, Leon Spain
MARCH
Care Pilates, Seoul Korea
APRIL
Core Band Course, Tokyo, Japan
Breast Cancer Recovery Course, Tokyo Japan
WINSOR PILATES
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 Romana’s Pilates.
 PILATES & CO.
CO
535 w. soutH BoulDEr rD., #210
lAFAyEttE, Co 80026
(720) 961-5131
www.pilatesanDco.com
Pilates & Co. provides private (one-on-
one) Pilates and Yoga Therapy sessions,
small and medium group fitness classes,
including Pilates, Yoga, TRX, BARRE,
and Boot Camp Fitness. We seek to
redefine how movement is utilized in our
lives which is why we provide Fitness/
Rehabilitation classes and programs for
Cancer thrivers and survivors. Our highly
trained and certified instructors, lead
by June Kahn, Master Certified Pilates
Instructor, possess the experience and
education required to assist all individuals
in achieving a more productive and
fulfilling quality of life.
LOLITA SAN MIGUEL'S
FL PILATES CENTER
561-626-1032 / 954-736-0080
lolItAPIlAtEs@yAHoo.Com
www.lolitapilates.com
LOLITA SAN MIGUEL
First Generation Master Teacher
PILATES MASTER
MENTOR PROGRAM
TEACHER TRAINING PROGRAM
LOLITA’S LEGACY
Pilates Day Conference in
Monchengladbach, Germany
May 5-7, 2017
THE PILATES CENTER
CO
5500 FlAtIron PArkwAy, stE. 110
BoulDEr, Co 80301
303-494-3400
www.thepilatescenter.com
Amy Taylor Alpers and Rachel
Taylor Segel, trained under Romana
Kryzanowska, Joseph Pilates' protege and
inheritor of his studio in NYC. This lineage
is significant because Amy & Rachel have
strived to foster the legacy and tradition
of the original, classical method of Pilates.
They founded their studio in Boulder in
1990. These women make it their mission
to heal the world by teaching Pilates,
and their passion and commitment to
maintaining the integrity of the method
inspires others to become teachers.
POLESTAR
FL EDUCATION STUDIO
7300 n. kEnDAll Dr., stE.105
mIAmI, Fl 33156
786-888-8898
www.polestarpilates.com/eDustuDio
Resource center for Polestar Courses,
with experts available six days a week.
Public offerings:
Group/Individual classes with PMA® -
CPTs • Reduced-rate individual
sessions with Polestar Students
student offerings:
Open Gym • Group circuit classes that
focus on curriculum • Observation
hours to gain knowledge from Polestar
Mentors and Educators • Internship
opportunities
BEYOND MOTION
FL
BEyonD motIon®
www.go2BeyonDmotion.com
239-254-9300
nAPlEs, FlorIDA
PMA Certified Pilates Instructors
Balanced Body Equipment
BEYOND MOTION® where Pilates
meets athletic performance.
From our Pilates Studio and barre
classes, to personal training and
STUDIOS
athlete performance, as well as
nutrition and massage therapy,
BEYOND MOTION® has the tools
you need to transform your body
and your life.
SUNCOAST PILATES
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 area’s oldest and premier Pilates
studio, established in 1997, and specializes
in private, duet and group Pilates
equipment sessions. Suncoast Pilates is
a fully equipped Pilates center, offering
clients the finest in Pilates instruction.
Studio Pilates instructors’ credentials are
unmatched in the area. Suncoast is an
authorized training center for Balanced
Body Pilates instructor training, offering
comprehensive Pilates and CoreAlign®
instructor training, continuing education
workshops, and is listed under the PMA®
Registry of Schools.
pilatesstyle.com 149
 PERSONAL BEST BOSTON BODY PILATES IN EAST
KS PILATES STUDIO MA PILATES MI

PErsonAl BEst PIlAtEs stuDIo Four locations. 2249 wEAltHy st. sE stE. 230
6600 CollEGE BoulEvArD, stE. 210 one goal. GrAnD rAPIDs, mI 49506
ovErlAnD PArk, ks 66211 616-242-9595
14 nEwBury st., 4tH Floor
913-345-8787 Boston, mA 02116 www.pilatesineast.com
www.kcpilates.com 617-262-3333 inFo@pilatesineast.com

448 Common st.

As featured in Pilates Style
magazine, we’re Kansas City’s
premier studio devoted exclusively
to Pilates exercise. ALL our
instructors are PMA™ Certified
Pilates Teachers. We offer personal
STUDIOS
BElmont, mA 02478
617- 484 -7711
91 mAIn st. 3rD Fl .
ConCorD, mA 01742
978-369-0900
1387 wAsHInGton st.
Pilates in East: West Michigan's only
Balanced Body Pilates teacher training
center and full service Pilates studio.
Master trainer Ahmé Bovée and the
highly trained expert staff offer group
mat, Reformer and Barre classes along

w. nEw ton, mA, 02460

and group equipment training, mat
classes, Golf Conditioning, Massage
and our Instructor Academy.
617-964 -2673
with private training. New clients start
with two private sessions for $99 or
www.BostonBoDy.com 1 week UNLIMITED Mat and Barre
classes for only $20. Join us for a class!

FUSION PILATES PHYSIO LOGIC ROLATES PILATES

NC ASHEVILLE NY PILATES & MOVEMENT NY

FusIon PIlAtEs AsHEvIllE
120 CoxE AvEnuE, stE.1B
AsHEvIllE, nC 28801
828-333-4611
www.FusionpilatesasheVille.com
stuDio@FusionpilatesasheVlle.com
Fusion Pilates Asheville is a
full service state of the art
Pilates and GYROTONIC®
studio located in downtown
Asheville, North Carolina. The
studio is also the home base,
video studio, and laboratory
for FusionPilatesEDU.com and
FusionTeacherTraining.com.
PHysIo loGIC PIlAtEs & movEmEnt
718-852-8349
pilates@physiologicnyc.com
www.physiologicnyc.com
www.logicnyc.com
Because we're all a little twisted…
Unwind at Physio Logic.
• BASI Pilates teacher training center
of NYC
• State-of-the-art studios in Brooklyn
Heights and Manhattan
• A unique team approach of inspired
educators and practitioners
• Fully integrated with our clinic in
our Brooklyn location including, PL
Rehabilitation, PL Medicine, Fresh
Functional Medicine, and The Brain
Center at PL.
939 8tH AvE., #207 (Btw 55tH & 56tH st.)
212-247-9603
inFo@V.com | www.V.com
A fully equipped Pilates studio located
at the original site of Joe and Clara
Pilates’ New York studio.
Director Roberta Rose Kirschenbaum,
M.A., LMT, has taught for over 25 years
in the authentic way she learned from
Pilates Elders Carola Trier, Kathy Grant,
Naja Cori, and Romana Kryzanowska.
We offer Teacher Training and
apprenticeships following the PMA
guidelines for Certification.

150 january • february 2016

 PHI PILATES STUDIO
PA
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.
ExHALE
USA
www.exhalespa.com
Now’s your chance to get barre
certified with exhale’s well-
respected 40-hour Barre teacher
training. We’ll show you how to
format a class, set up positions,
build sequences, and other class
essentials. Live what you love and
share your passion with the world!
Visit exhalespa.com/barre-training
for more information.
Early bird rates available.
ATLAS PILATES
WA
2612 3rD AvE.
sEAttlE, wA 98121
206-283-2884
www.atlaspilates.com
Atlas Pilates trains next generation
Pilates instructors in the knowledge-
rich and supportive environment of our
vibrant Seattle studio. Lori Coleman-
Brown directs our comprehensive
teacher training and continuing
education programs. Her approach is
rooted in the sound fitness principles
at the heart of the Pilates Method,
and it has evolved through decades of
experience preparing confident new
instructors for professional success.
MERRITHEW™
INTL
1-800-910-0001
www.merrithew.com
With more than 100 MERRITHEW
Training Centers worldwide, you have
access to a wealth of educational
programming no matter where
you are located! Whether you’re a
seasoned instructor, just starting
your career or simply interested in
learning more about our branded
programming, we have a course or
workshop to meet your needs.
ExCEL PILATES
USA
E X C E L P I L AT E S
TEACHER TRAINING PROGRAM
ExCEllence in second
generation teacher trainers
ExCEl PIlAtEs AnnAPolIs
AnnAPolIs, mD
410-897-0550
www.excelpilatesannapolis.com
ExCEl PIlAtEs DC
wAsHInGton, DC
202-269-3020
www.excelpilates.com
ExCEl PIlAtEs nortHErn vIrGInIA
mClEAn, vA
703-623-8100
www.excelpilatesnoVa.com
Our mission is to preserve and share the life's work
of Joseph Pilates with the integrity and spirit in
which it was taught to us as second generation
STUDIOS
teachers. Our program est. in 2001, is a high-caliber,
700-hour comprehensive program.
Program Faculty: Kerry De Vivo, Lesa
McLaughlin, Peter Fiasca, Alexandra Adams,
Amanda Smith Breon
SVARGA E-MOTION
IDN SANCTUARY
PlAtInum stuDIo BAnDunG
GAlErI CIumBulEuÍt APArtmEnt 2
Jl. CIumBulEuIt no 56A, lt. B1
BAnDunG
+62 22 82601 665
+62 812 4339 102
PlAtInum stuDIo JAkArtA
DHArmAwAnGsA squArE tHE CIty wAlk
Jl. DHArmAwAnGsA vI & Ix
soutH JAkArtA
+62 21 21739 2872
www.sVarga.co.iD
The biggest wellness center in Indonesia,
Svarga e-motion Sanctuary offers you a
unique and private ambience to help you
increase your fitness level, correct your
posture as well as reconnect your body,
mind and spirit holistically.
pilatesstyle.com 151
LAST LESSON

“We shall not cease from exploration, and the purpose of

all our exploring will be to arrive where we started...

...and know the place for the first time.”

—T.S. Eliot
ILLUSTRATION BY RIMA JEAN

Wendy LeBlanc Arbuckle, director of education at Pilates Center of Austin, uses

these words to empower other teachers. “It moves us from a place of ‘being told
what to do and how to be,’ to our own direct experience of what is happening and
how our body functions,” she says.

152 january • february 2016