PILATES IS THE ANSWER FOR SCOLIOSIS, BREAST CANCER REHAB, BACK PAIN & MORE

pilate style ®
www.pilatesstyle.com

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 WHO MOVES YOU?
Balanced Body 40th Anniversary Contest

For 40 years Balanced Body has believed that movement changes lives. What about you?
Has an instructor gone above and beyond the call of duty for you? And perhaps moved you
to a better everyday life? We’d like to hear about that person.

The winning entry includes prizes for the client, the instructor nominated, and the facility
where they have worked together!

ENTER TO WIN HOW TO ENTER

Client Wins: $2,500 in continued sessions
with your instructor, plus a $500 Balanced
Body Gift Certificate.
Instructor Wins: $3,000 in Balanced Body
products or education, plus an expenses-paid
trip to Pilates on Tour in London.
Facility Wins: an expenses-paid trip to Pilates
on Tour in London for 3 additional instructors.
1. A client nominates an instructor, with a
short essay on why this experience has
been life-changing.
2. A small number of essays are chosen
as finalists and posted for public viewing
and voting.
3. When voting ends, we announce the winner.
May the most inspiring instructor win!

Details and how to enter: pilates.com/bb40-contest

TABLE OF CONTENTS
features in each issue ON THE COVER
Tiffany Allen is wearing her own clothes.
Photographed by Rod Foster. Hair and makeup
by Tiffany Lee.
10 EDITOR’S NOTE
Pilates is for every body—period.

30 FOOD
12 CONTRIBUTORS
See the faces behind the stories
Vegetables in chocolate, cookies,
protein powder and more. We
and the pictures. know, we’re the best.

14 ON YOUR MIND
You love us, you’re mad at us.
32 BEAUTY
Beyoncé’s nail artist spills how
Well, at least you write. to age-proof your hands, plus
44 EXTREME STABILITY how to rock fall’s hottest polish.
The world’s most daring
16 READER PLATFORM
STYLE
athletes rely on Pilates to
overcome injuries while
The skinny on waist trainers;
Cal-a-Vie Health Spa’s Pilates
34 Primary colors are the perfect
keeping up with their Week is calling your name; way to kick off the season.
conditioning. Their secret? Pilates in the Philippines
Some serious stability training.
Maria Leone fills us in.
18 Q&A
Why you’ll never bulk up departments
50 MIND OVER FEET with Pilates; Pros and cons of
Your soles (and arches and
toes!) are the key to moving
powdered PB, veggies and more;
Rael’s verdict on standing desks;
36 EAT SMART
Farmers’ markets are a must if you
more efficiently—and Sparkling vs. still water want to take your taste buds—
without pain—for life. Trent and health—to the next level.
McEntire’s matwork is a step
96 LAST LESSONS
SUCCESS STORY
you must take. Get inspired!
40 Determined to kick stage-three
56 A SOLUTION FOR breast cancer to the curb, a
SCOLIOSIS
When Karena Thek’s scoliosis teasers competitive mountain biker
turned to Pilates to help rebuild
threw her life a major curve her body and soul.
ball, she developed Scolio- 24 ON THE GO
COMPLEMENTS
Pilates—and kissed the pain
goodbye. Now you can, too.
In honor of Grandparent’s Day
in September, three Pilates
76 Get into the groove with dance
teachers share how they’re cardio to hone your Pilates
62 ONE HOT SEAT passing the method on to principles (and torch some major
The only scary thing about their grandkids. calories while you’re at it).
the Electric Chair is the
crazy burn you’ll feel in your
booty and legs. Get the
26 CORE
The latest Reformer-on-
80 PRO ZONE
Introducing the finalists of the
series Rachael Lieck Bryce the-mat prop; Water bottle Next Pilates Anytime Instructor
swears by. infusers; This weight-loss Contest! Steal their tips for
mistake will cause long-term improving your practice.
68 PUTTING PILATES damage; A new scientifically
TO THE TEST
Two Pilates Style staffers
proven benefit of exercise;
Two resources for the
84 POWERHOUSE
Attorney David Freeman
hit the studio to see what flexibility challenged discovered Pilates at age 40 after
all the fuss is about—and nearly needing back surgery, then
will never look back again. 28 WELLNESS
Best bento lunch boxes;
he found Romana, founded the
United States Pilates Association
74 BEFORE AND AFTER
Nutritionist-designed
Surprising benefit of body
confidence; A cooking app
and the rest is history.

eats—they’re ridiculously
good and good for you!—
for allergy sufferers; New
mat cleaner; Sticky socks that
88 MOVES OF
THE MONTH
for pre- and post-workout. benefit breast cancer For driving!

Pilates Style Vol. 13, No. 5 (ISSN 1549-6937) is a trademark of and is published bimonthly (Jan/Feb, Mar/Apr, May/June, July/Aug, Sept/Oct, Nov/Dec) by McAby Media LLC, 12829 Trinity Street, Stafford, TX 77477. Subscriptions $34.94 per year
(6 issues), Canada (price includes GST) $44.94 – U.S. funds only. Foreign prices available upon request. Please visit our web site, www.pilatesstyle.com, for additional details on pricing and options. Single copies $4.95 plus $3.00 postage and
handling, the Annual Resource Guide (Jan/Feb) single copy price is $9.99 plus $3.00 postage and handling. Visa, MasterCard and Discover accepted. Periodicals postage paid at New York, NY, and additional mailing offices. POSTMASTER: send
address changes to Pilates Style, P.O. Box 334 Stafford, TX 77497. No material in this issue may be reprinted without written permission of the publisher. Entire contents copyright 2012 by McAby Media, LLC. All rights reserved. McAby Media,
LLC assumes no responsibility for the advertisements, nor any representation made herein, nor the quality or deliverability of the products themselves. Opinions of contributing authors do not necessarily reflect those of the publisher. Articles
and photographs are welcome, but cannot be considered unless exclusive publishing rights are given, affording the publisher full ownership of content. Publisher assumes no responsibility for accuracy of unsolicited manuscripts and any material
accepted is subject to possible revision at the discretion of the publisher. Printed in the U.S.A.

6

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 Expand your
learning.
Challenge
your clients.
Join us in Toronto October 14–16 and London, UK November 18–20 for
A-5100T ™/® Trademark or registered trademark of Merrithew Corporation, used under license. All rights reserved.

our MERRITHEW™ Mindful Movement Symposiums, where you’ll learn

the latest in fascial fitness, biomechanics of movement, functional fitness,
core-integrated bodyweight training, and the mind-body connection.
Network with other Pilates, dance, yoga and Group X Instructors and
personal and athletic trainers while you learn new programming and
specialized skills to increase your earning potential.

merrithew.com/events/2016-symposiums
 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

BETH GILLETTE
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,
matthew@mcabymedia.com Orange County, CA
RAEL ISACOWITZ
Founder/Director, BASI Pilates™,
executive Costa Mesa, CA
BAMBI ABERNATHY MOIRA MERRITHEW
President/Publisher Executive Director of Education,
MERRITHEW™, Toronto, Canada;
SIR MCMILLEN Premier brand STOTT PILATES®
Vice President
FRAN MICHELMAN
Board Member, PILATESfoundation
staff UK Ltd., London, England
MARNA MCMILLEN CHRISTIANE NORTHRUP, MD
Accounting Manager Holistic OB/GYN, Best-selling Author,
Lecturer, Yarmouth, ME
JACKIE MAGANA
Customer Service Representatives KYRIA SABIN WAUGAMAN
Director, Fletcher Pilates®,
International
Pilates Style is published by
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.

All advertising is subject to approval before acceptance. McAby Media, LLC reserves the right to refuse any ad for any reason whatsoever.
Actual publication does not constitute any agreement for continued publication in any form. Advertisers warrantand represent that the de-
scription of the products or services advertised are true in all respects, and McAby Media, LLC assumes no responsibility for the content of
the advertising, promises made, or the quality/reliability of the products or services offered in such advertisements. Information provided by
advertisers is provided on an “as is” basis without warranty of any kind, either express or implied, including but not limited to the implied war-
ranties of merchantability and fitness for a particular purpose. McAby Media, LLC expressly disclaims any and all liabilities for any and all direct,
indirect and consequential loss or damage, including but not limited to loss or damage to property or for loss of profit, business, revenue,
goodwill or anticipated savings resulting or arising from the information contained in the advertisements appearing herein.

EDITOR’S
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O ’S LETTER
PILATES
POWER
I N T H E PA S T Y E A R O R S O, I ’ V E N O T I C E D A M A J O R S H I F T I N T H E
M E D I A , A N D O N E T H AT I C O U L D N O T B E H A P P I E R T O S E E : It’s been
less about #bikinibody and more about and #honormycurves and
#allbodiesarebeautiful. Don’t get me wrong—we, as a society, still have
plenty of work to do—but this social media movement is a step in the
right direction, and away from the haters!
One of the reasons I love Pilates so much is that it’s truly for every person
on this planet. It doesn’t matter if you’re the highest-ranked athlete in the
world or 90 years old (or what you weigh), the method will challenge and
better your body.
This issue is proof of that. From Olympic snowboarder Louie Vito, who
used Pilates to stay on top of his game while suffering from back issues
(“Extreme Stability,” page 44) to grandparents like Kathy Corey who pass
the method on to their offspring (“Pilates Progeny,” page 24), Pilates plays
a major role in enriching the lives of so many across the globe. Three more
of those individuals: Karena Thek (“A Solution for Scoliosis,” page 56), Trent
McEntire (“Mind Over Feet,” page 50) and Rebecca Phillippo (“Rough
Terrain,” page 40), who bravely share how they used Pilates to help cope with
scoliosis, cerebral palsy and breast cancer, respectively.
Of course, I need to mention our cover girl, Tiffany Allen—aka my little
sister. She’s the baby of the family, and has always been the loudest, most
talkative—her nickname was Jabber Jaws, as a kid…she’s gonna hate me for
mentioning that!—and the most energetic of the three of us. As she writes
about in “Putting Pilates to the Test” (page 68), she went through some tough
times for the past two years. For me, it was really difficult watching her go
through it all; I internalized that hurt and pain as if it were all happening to me.
But Tiff knew how to smile and tilt her head like a champ, and act like nothing
was getting her down. Being the strong, passionate person and mother of two
young, impressionable girls that she is, Tiff found her way out of that darkness
and emerged stronger, both physically and most importantly, mentally. We,
as a family, owe a HUGE thank-you to Joseph Pilates and the method that he
has created to strengthen us in so many ways. To my sister, you are amazing.
Thanks for always being there for me! #ilovemysister
Another person close to my heart who recently found Pilates is our creative
director, Nicholas Nguyen. To me, the staff members here at PS are not just
employees or coworkers—they’re family. Nicholas is an invaluable member of
our team in so many ways, and it has been inspiring to watch his transformation
and passion for Pilates grow. I must admit that Nicholas and I are both foodies—
his weakness is chocolate and mine, well, I’m a reformed carb queen—and over
the years, we may not have always been the best of influences on each other.
It’s so great to see that, with his commitment to Pilates, I’ve also noticed us both
making smarter decisions as we eat lunch together each day. (Yup, we all eat
family-style and catch up on things in our lives.) Thank you, Nicholas, for being a
part of our PS family—you are the best! #ilovemypilatesfamily
PHOTO BY ROD FOSTER
I’ll leave you with this #truth: No matter what cards you were dealt, or
where you are in life, Pilates is here for you—and always will be.
See ya on the mat,
HASHTAG IT! Show the world
Bambi Abernathy how much Pilates rocks by tagging
Editor–in–Chief your photos with #pilatespower!
 MINDBODY CUSTOMERS

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 MARIA TRENT
CONTRIBUTORS

LEONE MCENTIRE
W R O T E : “Extreme W R O T E : “Mind Over
Stability” on page 44 Feet” on page 50

P I L ATE S P E D I G R E E : I
P I L ATE S P E D I G R E E :
I was first exposed to completed my foundational
Pilates at NYU but began Pilates, movement therapy and
teaching before there were any kinesiology education at Western
formal teaching programs. As a Michigan University.
result, I am a bit of a mutt, and have
been influenced by many different teachers and YOU SHOULD DO MY WORKOUT BECAUSE: Self-
points of view. care is often overlooked, as we are busy with family
schedules and work. Take some time on a regular basis
YOU SHOULD DO MY WORKOUT BECAUSE: to do my exercises and keep your body moving at
Everyone needs a strong back and core. optimum levels.

TH E E X E R C I S E TH AT TO O K M E TH E LO N G E S T TH E E X E R C I S E TH AT TO O K M E TH E LO N G E S T TO
TO MASTER: Neck pull. My body proportions MASTER: The Pilates Teaser, of course!
make it challenging.
W H A T I D O W H E N I ’ M N O T T E A C H I N G : I love to
W H AT I D O W H E N I ’ M N OT TE AC H I N G : Running spend time with my daughters to help them improve their
the business, hiking, tae kwon do, yoga volleyball game. I also spend a lot of time traveling all over
the world teaching Pilates professionals. And of course, my
BOOK I’M READING: The Brain That Changes Itself wife and I love to spend time with our two Great Danes.
by Norman Doidge
BOOK I’M READING: Poke the Box by Seth Godin
KARENA RACHAEL
THEK LIECK BRYCE
W R O T E : “A Solution for W R O T E : “One Hot Seat”
Scoliosis” on page 56 on page 62

P I L ATE S P E D I G R E E : I’ve
P I L ATE S P E D I G R E E :
Polestar Pilates! I greatly been lucky, since day one, to
benefited from the emphasis on train with some of the best in the
post-rehabilitation. industry, who inspired me to be as
passionate as they are about the work
YOU SHOULD DO MY WORKOUT BECAUSE: You have of Joseph Pilates! Some of the most
scoliosis! And it’s time to start really living! influential of them have been Colleen Glenn, Bob Liekens
and Alycea Ungaro.
TH E E X E R C I S E TH AT TO O K M E TH E LO N G E S T TO
MASTER: Rolling Like a Ball. My spine “thunks” when I YOU SHOULD DO MY WORKOUT BECAUSE: It is quick
roll. But now I know why! and dirty!

W H A T I D O W H E N I ’ M N O T T E A C H I N G : John, my TH E E X E R C I S E TH AT TO O K M E TH E LO N G E S T TO
fiancé, and I follow [my dog] Gus T Scolio-Puppy on MASTER: Mastery takes a lifetime, nor could I name just
long sniffs down the beach, and I love swimming one! But if I had to, Tendon Stretch (still my nemesis).
ocean miles.
W H A T I D O W H E N I ’ M N O T T E A C H I N G : I feel like I
BOOK I’M READING: Jalan Jalan: A Novel of Indonesia am always in some sort of Pilates education, I am a bit of
by Mike Stoner a continuing-ed junky, but otherwise smothering, I mean
mothering, my two children.

TV SHOW I’M OBSESSED WITH: Game of Thrones!

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WE ASKED:
ON YOUR MIND
How has Pilates changed your body?
“Pilates has changed my core strength, my flexibility, and taken away
[my] lower-back pain. I’m also more confident in my abilities physically
and enjoy the way Pilates takes my mind off everything else. In the fall,
I’m going to get certified to teach Pilates.” —Sharon Brown Quibell
“More flexibility, no gout or lower-back pain, confidence and a
healthy mental centering.” —Bill Eggleston
“I started Pilates to avoid back surgery; I have kept it up for 10-plus years
because I enjoy it. It is beyond what it does to my body. Pilates also helps my
mind.” —Liz Neighbor
“My posture, my strength, my core, the muscles
around my spine are crazy. At 46, I don’t want to be
weak for my kids and some day, grandkids. Strong
hips, balance, knees, on and on. Pilates targets it all.”
—Karen Skidgel Sparks
“Been a student for eight-plus years. It’s made me tighter, stronger and
longer. Plus, keeping all my injuries in check. I will ALWAYS do Pilates.”
—Elizabeth Malmstrom
PILATES STYLE PROJECT, TAKE 2
I am thrilled to share with
you the exciting news that
my class members and I
managed to raise £370
for Cancer Research UK,
and those that won the
subscriptions to Pilates Style
magazine [in the raffle] were
thrilled with their prize. One
of my class members was
diagnosed with breast cancer and is currently going through chemotherapy. I also
lost my father three years ago to myeloma, so it is a charity that is very close to
my heart. —Rhian Coward, Pilates Essence, Chobham, U.K.
IN RESPONSE TO “TEEN FABULOUS FORTIES
SPIRIT” [JULY/AUGUST], ON
HOW TEENS HAVE BEEN “Hi! I am 44 and have been
TAKING UP PILATES: teaching Pilates for 19 years. I was
so excited that a photo shoot I
“My two teenage daughters come did made it into Pilates Style [“Full
to my classes, but not together…too Circle”]. If it weren’t for Pilates,
much mischief!” —Suzy Duncan I wouldn’t be able to teach pole
dancing as well. Middle-aged is
“So important to teach Pilates and actually great!” —Rende Diamond
yoga to children and teens, how to
live in their bodies and how to love
them!” —Toni Norris
"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!
14

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 C hoosing POLESTAR,
teach anybody that walks through
your door. You will feel confident and
you can

comfortable teaching anybody, and that

I think is empowering.

Mette Hansen, PMA®-CPT

POLESTAR PILATES Educator®

POLESTAR PILATES® offers an unprecedented body of knowledge that

will not only enhance your training, but also improve your quality of life.

Learn the whys with Continuing Education this fall in Miami, FL (PMA CEUs Available):

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READER PLATFORM
BULLETIN BOARD
Q. Waist trainers seem to be
a big trend lately, but do they
actually work? Are they even
considered safe?
DR. KENNETH K. HANSRAJ, THE CHIEF
OF SPINE SURGERY AT NEW YORK SPINE
SURGERY & REHABILITATION MEDICINE
(WWW.REALSPINESURGERY.COM),
RESPONDS: Waist trainers are
nothing more than modern-day
corsets and, with long-term use,
offer the same negative impact of
the traditional corset. Think: poor
posture, weakened back muscles,
squeezed organs and much more.
The human body is designed with
a rib cage to protect its organs
and allow them the space they
require to remain functioning at
their best. With a waist trainer,
you are essentially squeezing the
protective layer of bone, and adding
unnecessary pressure on the organs
and compromise breathing—
everything from the lungs to the
the kidneys to the spine. By using
a waist trainer, you are essentially
pushing everything together, and trainers merely provide the illusion
in severe cases, repositioning of creating a narrow waist for a short
organs or ribs completely, which can period of time. They should not be
lead to permanent damage. Waist part of living a healthy lifestyle.

GET CENTERED PILATES POSTCARD

Connect in California TO: Pilates Style
FROM: Vivian Zapanta, a STOTT PILATES® instructor
trainer and owner of three locations of Vivian Zapanta
Cal-a-Vie Health Spa gives your body a workout— Pil t St
Pilates Studio
di iin Manila,
M Philippines
and your mind a breather.
HOW S
SHE GOT
T TO MANILA: “I was born and raised
in
i Manila.”
M il ”
TEACHING STYLE: “A mix of Pilates based on
Joseph Pilates’ original work, but it’s infused with
modern biomechanics and exercise science, to
rehabilitate injuries, specially the back.”
HER TYPICAL CLIENT IS: “My studio services

W HY IT’ S AH H H M U ST: It’s the ultimate break from
reality. Stay for three, four or seven days, and build
your schedule around fitness—there are more than 120
classes, nine of which are Pilates-focused, like Pilates
Apparatus Circuit and Pilates Power Tools, plus a fully
stocked studio—European-style spa treatments that are
completely personalized to suit your needs, nutritionist-
curated cuisine (onsite garden, check! dessert included,
check!) and plenty of stunning spots for relaxing on the
440-acre property. (The chandelier-clad gym sports
breathtaking views of the mountains.) Although it’s just
a quick drive from the San Diego airport, you feel like
you’ve been transported to the vineyards of the French
countryside—in fact, Cal-a-Vie has its very own winery,
and the resort’s Vinothérapie product line is sourced
from their leftover grape skin and seeds. A five-to-one
staff-to-guest ratio ensures the stellar service you’d
expect from a place of Cal-a-Vie’s caliber.
Book now for the Pilates Week
P S R E C O M M E N D S:
April 23–30, featuring guest instructor Lisa Hubbard,
who’s graced the cover of Pilates Style twice (so it’s
safe to say that we love her). For more information,
visit www.calavie.com.
ILLUSTRATION BY BIGSTOCK; CAL-A-VIE PHOTO COURTESY OF CAL-A-VIE; POSTCARD PHOTO COURTESY OF ZAPANTA
a variety of clients from the young to senior citizens.
Nowadays, we have a lot of clients with back, knee,
shoulder and hip pain, recovering from broken ankles,
and also post-operative athletes. The majority of my
staff are licensed physical therapists. My own clients
are instructors in training (I also travel around the
world—Bangkok, Malaysia, Hong Kong, Taiwan, Hawaii,
Kuwait—to train others), but prior to that, I taught
mostly CEOs, wives of politicians and celebrities.
MANILA’S PILATES “CULTURE”: “Today, I can
honestly say that Pilates is growing in the Philippines
and will continue to
grow, as evidenced
by my three studios.
But just as in any
business, we have to
continuously educate
the public on the
value of Pilates. As
one of my clients
recently said, ‘Vivian,
now I have a life! I never thought I would live my life
without pain until you introduced Pilates to me.’”
FOR MORE INFO: www.vivianzapanta.com or email
studio@vivianzapanta.com
ABOVE: ZAPANTA POSES WITH TAAL VOLCANO, LOCATED ON THE
ISLAND OF LUZON IN THE PHILIPPINES, AS THE BACKDROP.

16
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 ASLIHAN KORUYAN SABANCI

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50 gr goat cheese 2. Divide the figs into four and add.
1 medium butterhead 3. Prepare the salad dressing by mixing
lettuce honey mustard, salt, 2 tablespoons olive
¼ bunch fresh mint oil, and the lemon juice. Pour onto the
1 teaspoon honey mustard salad.
½ teaspoon salt 4. Cut the goat cheese in slices, dip in
1 lemon the corn flour, stir fry in the pan with 1
3 tablespoons olive oil tablespoon olive oil
1 tablespoon corn flour 5. Add the goat cheese onto the salad.
1 teaspoon flax seed 6. Sprinkle the fresh mint leaves and serve.

FOR MORE INFORMATION AND FREE RECIPES,

VISIT www.a s li h a n s a b a nci.com
Q&A ASK THE EXPERTS
ASK THE EXPERTS
why Pilates won’t bulk you up t pros and cons of powdered foods t

standing desks, demystified t bursting the bubble on carbonation
by Rael Isacowitz and Leslie Dantchik, MS
Rael Isacowitz, MA, has been
practicing Pilates for more than 30
years and is recognized internationally
as an expert in the field. In 1989, Rael
founded BASI Pilates®, a comprehensive
Pilates education organization
represented throughout the world.
Q.
If I work with heavy tension on the
apparatus—say, during Footwork—
will I “bulk up”?
A.
In a word, no. Skeletal muscle is the most highly
adaptable tissue in the human body. It can be
“reshaped” by continuous, and well-designed,
exercise programs that incorporate resistance. In
simplistic terms, the physiology of muscle growth involves
a cellular process of the body repairing and replacing
damaged muscles fibers following
resistance-based exercise. Muscle fibers
are repaired, and in the process, fused
to form new muscle protein strands.
These new strands increase in thickness
and number, resulting in muscle growth.
In very general terms, the degree of
resistance will have a direct impact
on the degree of growth. It is thought
that optimum muscle growth will be
achieved when performing a relatively
small number of repetitions (six to 12)
with maximum resistance. At the point
of fatigue, the muscle or muscle group
should rest for one to two minutes.
Let’s use the Footwork as an
example. First, by the time the
resistance is high enough to cause
muscle fatigue, the pressure of the shoulder rests on
the shoulders would be unbearable—it’s simply the
nature of how the equipment is built. (Note that a leg
press machine in a gym, which uses a seemingly similar
movement to the Reformer Footwork, is built completely
differently and places the body in a position that allows
it to support far higher loads.) Second, due to the fact
that we repeat the movement in several foot and leg
positions, the Footwork equates to approximately six to
10 sets of 10 repetitions. This is a good foundation for
improving muscle endurance—not for building muscle
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Nutrition expert Leslie Dantchik,
MS, is the author of the health blog
www.alphabitesnyc.com. The longtime
Pilates and exercise enthusiast has
a master’s in applied physiology and
nutrition from Teachers College,
Columbia University.
bulk. Certainly there will be some degree of muscle fibers
breaking down and rebuilding, adequate to bring about
the appearance of a “toned” muscle, but not to result in
significant hypertrophy (bulk).
There are certainly exercises within the Pilates
repertoire with as few as three to five repetitions before
reaching the point of fatigue (e.g., Star or Twist on the
Reformer). But the reason for performing so few repetitions
is not due to high load on one specific muscle or muscle
group, but rather the complexity of the movement and
load on the entire body. When people, most often men,
come to me and ask if they can build muscle mass with Pilates
(in their case, they want to bulk up), I am
always honest in saying they will have more
success in a gym with weights. Pilates is
many things, but it is not an effective
way to build muscle mass. Depending on
your goals this is good or bad news.
I will add that building muscle mass
is not as simplistic as doing a few
repetitions with high resistance. Many
factors come into play, which include but
are not limited to, gender, age, genetic
makeup, hormones, diet and sleep
patterns. Similarly, Pilates is also about
lifestyle, but with different goals. The
ultimate goal of Pilates is well-being—of
body, mind and spirit. The goal is having a
well-conditioned powerhouse to support
the musculature; to have well-proportioned
musculature to support efficient posture and movement; and
to develop the Pilates principles (awareness, breath, balance,
FOOTWORK PHOTO BY ROD FOSTER
concentration, control, center, efficiency, focus, precision,
harmony) so that they transcend beyond the studio.
Do no hesitate adding load and challenge to your
Pilates workouts. Note that I use the word “load” as opposed
to “resistance.” The reason being that, in Pilates, sometimes
working with very light resistance challenges the muscles far
more than working with heavy (e.g., Side Splits). Certainly
form should always be first and foremost, but if your form
is good, you can, and should, add challenge.—R.I.
Q.
Recently, I’ve been seeing powdered versions
of kitchen staples, like peanut butter, fruit,
vegetables, even eggs. Are they just as nutritious
as the real deal?

A.
Food in an instant—just add water and voilà! While it may conjure
images of what bodybuilders and astronauts eat, nowadays, you
can find eggs, milk, peanut butter, fruits and veggies, and even
yogurt and honey, lining supermarket shelves in powdered forms.
Fortunately, during the drying process, you don’t really lose essential
nutrients. Diet wise, powdered versions can be a good alternative for
weight loss, since they tend to be lower in calories and fat. Another big
pro: Powdered foods may be easier to digest, especially for those who can’t
handle certain foods like kale or milk.

OR

But one of the biggest benefits is the convenience. How many times
have you had to throw out food that you didn’t have time to eat or prepare?
With powdered foods, no refrigeration is necessary, and if stored
properly, they can last five years or even longer, without degrading in
nutrition. Additionally, powdered foods are versatile: You can use them to
thicken smoothies, or in baking, soups, stews, sauces and dips to increase
the overall nutritional value. And if you have a picky eater in the family,
powders are a great way to sneak certain foods into your meals without
inciting a toddler tantrum.
There are a few drawbacks, however, namely taste and texture, which
are far different from the fresh equivalent. Truthfully, nothing can replace the
actual crunch of a leafy green salad or the juicy bite of antioxidant-rich fruits
like berries or pomegranates; the peanut butter tends to be gritty and often,
there are added flavorings to make it more palatable. These foods also
require an extra step of preparation—there’s no cracking an egg straight
into the pan or pouring a glass of milk right from the carton. Cost could be
another factor, as they are usually sold in bulk. Check the ingredients
label carefully to make sure there are as few additives, fillers and binders
as possible. And remember, anytime a food is processed or manufactured,
there is always a risk of cross-contamination.
Overall, I can’t recommend them as an everyday meal replacement
PHOTO BY BIGSTOCK

in the long term. Adding water won’t magically return powdered food
to its original form. However, used in conjunction with a diet rich in fresh
produce, lean proteins, low-fat dairy and whole grains, they can be a good
supplemental tool to ensure you get the recommended daily servings for a
healthier you. —L.D.
 Lolita’s Corner
by Lolita San Miguel, First Generation Teacher

My Exciting New Venture

Although I travel extensively throughout
the world, and recently to Sao Paulo,
Brazil, where I taught classes with over
300 participants, I realize my personal
appearances are limited in the number
of people I can reach and the number of
different workshops I can give. Right
now, I have a repertory of 21 different
workshops! That is why I am very excited
about my new venture, which rolls out
in January 2017. For the first time, I will
be presenting my workshops online via
streaming videos. In this manner, I will
be able to reach Pilates practitioners in
far-away places that I will probably never
get to visit, and thus expand my ability to
fulfill my mission as a Pilates teacher. If
you own a Pilates studio and would like to
become an Official Lolita Pilates Video
Streaming Host, please visit my website,
www.LolitaPilates.com or contact us at
lolitapilates@yahoo.com.

In 2017, I will start two (2) PMMP groups, both to be held in Palm Beach Gardens, FL.
The first one starts February 28 and the second one on June 20. If you are interested,
secure your place by filling out the application at www.LolitaPilates.com as I accept a
maximum of 12 people per group.

Comprehensive Pilates Teacher Training programs in the US: Atlanta (GA);

Chicago (IL); West Palm Beach & Palm Beach Gardens (FL); San Diego (CA);
San Juan, (PR); Spokane, (WA)

Internationally: Fribourg (Switzerland); Istanbul (Turkey); Kiev (Ukraine);

Brasilia & Londrina (Brazil): Piacenza (Italy); Perth (Scotland); Sydney (Australia);
Tampere (Finland); Seoul (South Korea)

FOR MORE INFORMATION, VISIT WWW.LOLITASLEGACY.COM

Q. Q.
I’m
As a Pilates instructor, what’s your addicted
opinion on standing desks? to seltzer,
Yay or nay? but have
heard that carbonation
could damage my

A.
Your question has come at the most
opportune time. Recently, I ordered a raised bones. Should I switch
desk and have been spending about 50 to still water? Studies have
percent of my “desk time” standing. So I can offer
you not only my professional opinion, but also an shown that it’s not

A.
account of my personal experience. Our bodies are
About 12 or 13 years ago, for the first time in my life, I comprised of the carbonation
was spending hours upon hours sitting at a desk to work about 60 percent
on my book, Pilates (Human Kinetics). This was also the first water, so it should come that’s an issue—
time in my life when I started experiencing back problems. as no surprise that proper
There is no doubt in my mind that sitting for extended hydration is one of the key it’s the other
periods of time had a detrimental effect on my back. components for optimal
My back is predisposed to certain issues due to preexisting health. While there are a ingredients in
pathologies (spondilolysthesis and degenerative disc number of sources that aid in
disease). In fact, it is quite miraculous that I had never hydration, there is nothing sugary carbonated
suffered back problems until that point, which I attribute to better than water to get the
my many years of Pilates, and in my pre-Pilates days, being job done. drinks that have
active and practicing yoga and dance. Some people, like you,
To me, standing desks make complete sense. Sitting, prefer the bubbly sensation led to long-term
no doubt, puts the hip flexors in a shortened position, over the still water that
exacerbating many people’s already-tight muscles. comes out of your faucet. health issues.
It usually leads to round shoulder syndrome with It’s basically the same, right?
shortened thoracic flexors (primarily the pectorals) Yes—and no. Unfortunately,
and shoulder internal rotators, together with a carbonation has been
deconditioned a subject of scrutiny
mid/upper back for potentially causing
There is no doubt in my and hip extensors. damage to the kidneys,
Add to that the eroding tooth enamel and
mind that sitting for lack of movement, weakening bones.
compression of The good news? Although the addition of carbon
extended periods of time the inner organs dioxide gas, which creates the bubbles, makes plain
and forward head water become slightly more acidic, studies have shown
had a detrimental effect position, and the that it’s not the carbonation that’s an issue—it’s the
picture becomes other ingredients in sugary carbonated drinks that
on my back. Sitting, no quite gloomy. have led to long-term health issues.
But by While too much gas can potentially cause bloating
GRXEWSXWVWKHKLSŶH[RUV standing part and heartburn, some research has shown that
of the time, you carbonated water can actually relieve indigestion
in a shortened position, are changing and alleviate constipation. But those who suffer from
positions, a irritable bowel syndrome might be advised to steer
exacerbating many people’s physical activity clear of too many bubbles to lessen the chance of more
in and of itself. discomfort. Since the additional gas can leave you
already-tight muscles. You are also feeling fuller, avid exercisers may want to stick to
placing the body regular water to ensure proper rehydration.
in a functional Water is free of calories, but you still need to read
position that elongates the hip flexors, activates the labels carefully. Avoid artificial or processed fruit
spinal extensors and hip extensors, allows the inner flavorings, which may tack on extra calories. If you find
organs to function normally, and generally places the plain seltzer boring, add your own flavorings like lemon,
head in a better position. oranges, cucumbers or berries for a nutritional boost
I do advise that, while standing, to shift your weight of flavor. Choose seltzer or club soda as an alcoholic
from side to side, backward and forward. This will help mixer, instead of tonic, which contains 8 teaspoons of
to alleviate possible stress on the lower back. Bottom line: added sugar per 12-ounce bottle.
PHOTO BY BIGSTOCK

I am in favor of using a standing desk for at least part
of the time. It does not need to break the bank, either;
you can achieve this for a minimal investment (around
$40). The way I see it, you don’t have much to lose—other
than your back pain, of course! —R.I.
Water in any form is beneficial to your overall
health, from your cells to your skin. And fizzy water
is a good way to wean yourself off soda. If you are
already eating a healthy diet, there is little downside to
including a glass of sparkling H2O in your day. —L.D.

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 join us!

16th Annual Meeting of the

Pilates Method Alliance

October 27 – 30, 2016

Arizona Grand Resort & Spa
Phoenix, Arizona

Engage in a global gathering!

...where Pilates professionals come
together to learn, move & explore.
The PMA conference is the only event of its kind.
It is the largest global gathering of Pilates
practitioners representing every school and lineage.

Join Us!
CONTACT US Sustaining Sponsor Media Sponsor
Toll Free 866 573 4945
Info@pilatesmethodalliance.org pilatesstyle ®

www.pilatesmethodalliance.org live life to the core

 PILATES
TEASER ON THE GO
Whether it’s certifying a young teacher or helping a
young athlete or pianist improve his performance,
it’s a particular thrill for these seasoned instructors to
impart the wisdom of Pilates to their grandchildren…
because you’re never too young to reap the benefits
of the method!
When her 14-year-old
granddaughter, Corey
Whitehead, told Kathy
Corey she wanted to learn
to teach Pilates, “I couldn’t
have been more thrilled,”
says Kathy, the founder of Kathy Corey Pilates.
Corey recently discovered that her mom, Kathy’s
oldest daughter Justine, and her best friend, Kristi
Cooper, the president of Pilates Anytime, became
certified in matwork when they were in junior high.
“Corey also thought it would be great to learn to teach,”
Kathy says. “She is an avid basketball player and active
in other sports, and knows that Pilates can add to that.”
Plus, she can make more money, and be in a healthier
environment, compared to other part-time student jobs.
So several weekends over the past summer,
Corey traveled from her home in San Francisco to her
grandmother’s in San Diego to begin training.
“I’ve been teaching for almost 40 years, and Pilates
is such a huge part of my life,” Kathy says. “The fact
that’s it’s been passed through my children to the next
generation is so gratifying because it validates how
important Pilates is to one’s life.”
TOP TO BOTTOM: COREY WHITEHEAD DOES ROLLOVER ON A
COREFITNESSROLLER; KATHY COREY AND HER GRANDDAUGHTERS,
COREY (RIGHT) AND HER SISTER KALEN WHITEHEAD (LEFT), STRIKE
A POSE ON THE REFORMER.
24

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In honor of Grandparents’ Day
on September 11, we asked three
veteran teachers to share how
they’re passing the method on to
their grandchildren.
by Anne Marie O’Connor
“Makai has grown up doing Pilates,” says Jayme
Newhouse, owner of the Pilates Training Center Hawaii in
Kailua, HI, of her eight-year-old grandson, Makai Carroll.
“Whenever he came to the studio with me, he would
JAYME NEWHOUSE PHOTOS BY KRISTEN HOOK PHOTOGRAPHY; OTHER PHOTOS COURTESY OF KATHEY COREY AND DIANE SEVERINO
always get on the Bosu, or grab the balls, or get on the
Reformer—before he could even touch the footbar. As he
got older, he was always playing on it, doing Side Splits,
modified Mermaid, Spine Twist and Surfer on the Long
Box. He loves the Reformer; for guys, it’s like a sports car.
He wants on that thing ’cause it’s moving, it’s got springs!”
Jayme and her grandson also snowboard, ski, take
yoga classes, and ride bikes and horses together. “I
have Makai involved with everything that has to do with
exercise and fun,” says Jayme, who recently downsized to
a home studio after she sold her
large studio that also served as a
STOTT PILATES® training center
for 17 years.
Makai also takes karate,
surfs (he’s been competing
since he was five), and plays
baseball and soccer. “I always
volunteer to warm his teams
up before their games,
incorporating Pilates—Cat Stretches, Saw, Spine Twist,
Partner Spine-Stretch Forward and variations of the
Hundred using bands or even water bottles. I want
them to learn good posture—I see so many forward
heads these days from iPads and iPhones.
“I have such a passion for Pilates and love teaching
him what I love,” she says. “I hope this gives him a good
foundation for his life in everything he does.”
TOP TO BOTTOM: JAYME NEWHOUSE, AND HER GRANDSON MAKAI
CARROLL, DO SPINE STRETCH FORWARD WITH A BALL; THE REFORMER
IS MAKAI’S FAVORITE APPARATUS—“IT’S LIKE A RACE CAR!” JAYME SAYS.
When Diane Severino’s grandson, Frankie Severino,
11, gets stiff while practicing for an upcoming piano
competition, he’ll pull the Small Barrel out from under the
piano and roll his back over it. “I showed him how to do
it,” says Diane. “I said, don’t just plop back—roll back,
arch and then breathe. He likes the feeling—kids love
being upside down—and it stretches him out.”
PILATES
Though Frankie knows his grandmother is a Pilates
teacher, Diane lets the topic come up organically. “It
comes in more practically than formally,” she says. “About
a year ago, he said, ‘Nai Nai, my foot’s hurting. I told him,
pick up everything you can with your toes—dropped
socks, pencils—and now his feet don’t hurt anymore.
“He’s a string bean, but one day, he said, ‘Nai Nai, I
want a stomach exercise.’ Instead of doing Roll-Up, which
is hard for anybody, I made it more fun. I said, when you
roll up, grab the back of your jeans and pull yourself up so
you get that curling action in your back. I could’ve held his
feet down, but I let him take the lead. I just want him to
get hungry for the work.”
The most gratifying thing about sharing Pilates with
her grandson is the body awareness he gets from it, she
says. “He knows when he’s schlumping, and he knows
when he’s sitting tall—and instilling that awareness about
his body is such an important thing.” PS

Reach Your
Teaching Potential

Licensing Courses t Continuing Education

Comprehensive Program

TOP TO BOTTOM: DIANE SEVERINO LIKES TO KEEP THE 888.732.8884 tnFUDIFSQJMBUFTDPN

FUN FACTOR HIGH WHEN SHOWING GRANDSON FRANKIE
SEVERINO SHOULDER BRIDGE, WHICH HELPS IMPROVE HIS
PIANO PERFORMANCE AND POSTURE.
 NEW PROP ALERT
STAY HYDRATED
REFORMER
TEASER CORE

Need a break from plain water, but

ANYWHERE
can’t stomach the price tag of bottled
beverages—or disposable plastic? A new
breed of reusable BPA-free bottles aims
to infuse your H2O on the go.

Zing Anything Citrus

Zinger Infusion Set
The 28-ounce sipper
comes with three
attachments—a citrus
press, cucumber slicer and
kiwi press—that are easy
enough to use anywhere.
A wide mouth means no
jamming in ice cubes,
which we can certainly deal
without, and a finger loop
makes carrying it around
town a breeze ($19.99;
www.zinganything.com).

WHILE WE LOVE THE PILATES APPARATUS FOR INGENIOUSLY DELIVERING Bobble Infuse
SUPPORT AND RESISTANCE AT THE SAME TIME, A FULLY EQUIPPED HOME Like the Classic model, this
STUDIO IS NOT AN OPTION FOR EVERYONE. (Insert sad face.) You know one comes with a carbon
what else isn’t an option? Skipping at-home sessions because you filter—that lasts through 300
can’t get to the studio. Did you know that Joe would even give his uses—but a modular cap
students homework to do in between workouts? system allows you to detach
Luckily for us, one Pilates instructor and physical therapist is the filter from its cage,
simulating the equipment exercises with a prop she invented. so you can transform the
“When I started to incorporate Pilates into my patients’ bottle into an infuser. You
treatments, I often had patients ask me, ‘These Leg Circles (on add fruit, herbs, whatever,
the Reformer) feel great, but how can I do this exercise at home?’ to the 20-ounce guzzler, and
I did not have an easy answer,” recalls Martina Hauptmann, PT, the cage blocks the goods
PMA-CPT, who works with clients at Center Strength Pilates and from flowing to the nozzle.
Wellness studios in Denver. Durable enough for the
So she dusted off her childhood sewing machine, and dishwasher, it’s available in
eventually, Hooked on Pilates Handibands were born. Designed six fun colors ($14.99;
to be used with or without apparatus (or even attached to a door www.waterbobble.com).
jamb), the latex-free prop adds an extra dose of resistance to
Pilates work typically done on the Reformer, Cadillac and mat. The
bands, which are completely adjustable for height and resistance Contigo Autospout
level, have a padded handle on one end, and a double loop for the Ashland Infuser Bottle
lower body on the other; a smaller loop fits around the arch of the The brand’s newest
foot and the larger one can hold the thigh, knee or elbow. installment features that
“The Handibands are a wonderful option to increase variety same handy button you
and introduce clients to the feel of Reformer exercises while push to reveal the spout,
doing mat classes,” adds Hauptmann. “They can also be used as plus a removable infusion
a highly portable option for instructors traveling to clients’ homes strainer. The 26-ounce
or wanting to do Pilates classes outdoors.” bottle, available in Grayed
Handibands are available in two resistance levels—a lighter Jade and Cool Watermelon
orange and a heavier green—and come with a DVD featuring shades, sports a clip-on
a how-to primer and another on the Pilates principles, plus handle you can attach to
three short workouts. Instructors, check out The Handiband: your gym bag. Did we
Instructor Manual, which guides your through 150 exercises, mention that it’s leak-proof
and/or take a workshop with Hauptmann, which are regularly when closed ($14.99;
held throughout the U.S. (Handibands, $39.99–$41.99, and www.gocontigo.com)?
manual, $49.99; www.hookedonpilates.com). —Amanda Altman —A.A.

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 13
THE DANGERS
OF LOSING BIG
Unless your smartphone has
shattered into a million pieces, you’ve
probably heard about The Biggest The number of cancer types scientists
Loser scandal—oops, we mean study.
Researchers followed contestants found that moderate exercise might
for six years after their respective
seasons, and found that most gained help reduce the risk for developing.
at least some, and in some cases, all,
of the pounds back. To make matters What’s more, the more subjects
(much) worse, they suffered severe
metabolic damage, and unfavorable exercised, the greater the protective
hormonal changes (namely a drop in
their levels of leptin, which regulates benefit they experienced, regardless of
hunger), hindering their ability to
ever reach their goal weight again. their weight. Meet ya at the studio?
The takeaway: Just like in Pilates, it’s
all about balance. —A.A. Source: JAMA International Medicine

HOMEWORK

NO MORE EXCUSES! INNOVATIONS IN PILATES:

MATWORK FOR HEALTH
AND WELLBEING
Let’s get flexible, flexible! Two new
L E V E L intermediate and
resources are aimed at helping you advanced practitioners who
want to improve flexibility
get bendy and more. E Q U I P M E N T foam roller,
strap or towel, chair,
Reformer Box, mat
BEYOND BARRE GRACE W H O Authors Anthony Lett
and wife Kenyi Diaz own
LEVEL intermediate Panama Canal Pilates in Panama City, Panama. Lett is the
EQUIPMENT barre or chair, 1- to director of advanced education for BASI Pilates; Diaz is
4-pound hand weights, mat and certified in Neoclassical Pilates with Tita Ortega and by
glide board (for bonus segment) Julian Littleford Body Conditioning.
W H O Power Pilates–certified W H A T Got super-tight hamstrings that won’t budge
Colleen Ketchum is the creator an inch? This book is aimed at those who already
of Beyond Barre, a program that know the classical matwork but are still challenged by
combines barre and Pilates, and limited flexibility. The repertoire is presented with color
the owner of Pilates in Motion in photographs and brilliant skeletal illustrations, but what’s
Warrick, NY. different from standard how-to books is the physiological
W H A T A Pilates- and ballet-inspired workout to increase tips on how to safely push the envelope.
strength and flexibility, while improving balance and grace. T A R G E T total-body stretching
T A R G E T The workout is divided into six segments: warm- B U Y T H I S B E C A U S E Due to advances in medical
up, upper body, legs, glutes, inner thighs and abs, and and sports sciences, the authors make a solid case for
stretch and balance. supplementing Joseph Pilates’ original work in the area
B U Y T H I S B E C A U S E It keeps you “on your toes”—literally of stretching.
and figuratively. The control needed to master many of S P E C I A L F E A T U R E S To receive a 20 percent
these moves is intense, so the large and small muscles are discount on the ebook in English or Spanish, email
always engaged, which requires deep concentration. kenyi@innovationsinpilates.com and mention Pilates
S P E C I A L F E A T U R E S Ketchum includes a fun heart- Style. You’re welcome.
revving segment with her Glide Board (sold separately),
which emphasizes lateral movements, like skating. PAGESs2EBUS0RESSswww.innovationsinpilates.com

MINUTESs3TUDIOswww.beyondbarre.com —Heidi Dvorak

pilatesstyle.com 27
 TOO COOL
ASER WELLNESS

SCHOOL
TEA

Sitting in the cafeteria is probably a

thing of the past, but chances are,
you’re no stranger to packing lunch
or snacks, at least a few days of the
week. Trade the brown bag for these
bento-style boxes (insulated bags
sold separately) that help keep your
portions under control and cleanup
to a minimum.

PlanetBox Rover
It might be heavier than what you’re used to, thanks to the
durable stainless-steel construction, but when a quick wash
in soapy water got rid of any lingering dressing residue (from
our quinoa salad, if you must know), we were more than sold.
Five compartments hold about 4½ cups of food, and two
“Dippers”—one large and one small—contain wet foods (think
condiments and yogurt). Customize your box with a magnet set,
like Modern Art and Travel (starts at $49.95 and comes with a
five-year warranty; www.planetbox.com).

Yumbox Panino
Although the brand was originally conceived for children by
two moms, this model is meant for adults, too—and is just as
lightweight and compact as its kiddie counterpart. The BPA-
and phthalate-free tray insert features four compartments (one
that’s sandwiched-sized, two for ½-cup servings and a small
well for a dip or treat). Available in seven styles, but we think the
Parisian Pink is très chic ($28; www.yumboxlunch.com).

LunchBots Bento boxes

If you’re a no-fuss lunch packer, who likes to keep it simple with
one or two things, you’ll dig the Uno or Duo Dots boxes. A
nice-sized salad rests comfortably in the Uno, while greens and
a wrap fit the Duo, both of which are made mostly from stainless
steel and come with your choice of colored lid ($34.99 and
$36.99, respectively; www.lunchbots.com). —Amanda Altman

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A WEIGHTY ISSUE ON OUR RADAR
Here’s the scoop on our
latest obsessions.
HOW APPEARANCE STACKS UP WHEN IT COMES TO OVERALL SATISFACTION

MAT MIST

W H AT: Three therapeutic-grade

R E L A T I O N S H I P S
blends that are anything but
overpowering—like our favorite,

A P P E A R A N C E

A P P E A R A N C E
Sandalwood, Lavender, Geranium
($11 for 2 ounces; www.matmist.com)—
feature essential oils revered for their
F I N A N C E S

F I N A N C E S
antibiotic, antiseptic and antifungal
properties, to gently and quickly clean
your gear without any toweling-off
required. As a bonus, the mists can
double as a spray for smelly sneaks.
W H Y : Because we can’t decide
what’s worse: reusing a hand towel
for WOMEN for MEN countless times to wipe down mats
and equipment, or wasting countless
FEELING GOOD ABOUT YOUR BODY ISN’T JUST ABOUT THE SUPERFICIAL.According paper towels?
to a Chapman University study published in the journal Body Image, J U S T B E A W A R E : For the occasional
being happy with your weight and appearance can lead to overall deeper clean, founder Cassie Cosgrove
satisfaction in life, especially recommends spraying on a thick layer,
when it comes to romantic and yes, wiping with a towel.
relationships, personality traits Only 24 percent of
like independence and pessimism,
and not surprisingly, self-esteem. men and 20 percent
Researchers found appearance to
be the third-strongest determinant of women felt
in satisfaction for women, only
behind finances and relationships; “very or extremely
for men, it’s the second strongest
behind finances. Sadly, only 24 satisfied” with their
percent of men and 20 percent STICKYBE BE BRAVE GRIP SOCKS
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W H Y : Throughout October, in honor

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GOT DIET RESTRICTIONS? THESE DAYS, WHO J U S T B E A W A R E : The brand also
DOESN’T? For those with serious food makes sticky socks for baby with
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eating in can be the best option. Save 2-pack)! —A.A.
time with the Kitchology app (free at the
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with other like-minded cooks and more.
Now you’re cooking! —A.A.

p y com 29
pilatesstyle.c
TEASER FOOD

BBlue HHill CCarrot

HIDDEN VEGGIES: Carrots

Boost your gut health with this

yogurt made with grass-fed cows’
milk from small, family-owned U.S.
farms. Super creamy on its own, it’s
also dessert-ready when blended
with some vanilla almond milk and
nutmeg ($2.99 for 5.3 ounces; at
Whole Foods Market and specialty
No more worrying about getting all grocery stores nationwide).

your greens in! There are ways to PER CONTAINER: 90 calories; 4g fat;
>1g fiber; 4g protein
sneak in extra veggies, from carrots
in your morning yogurt to beets in
your cookies. Low in calories and fat, Hidden Garden Ginger Snaps
vegetables pack a punch when it comes HIDDEN VEGGIES: Butternut squash

to antioxidants, vitamins and minerals, Perfect dipped in hot cocoa or

coffee, these crunchy spiced cookies
not to mention fiber to keep you are free of peanuts, tree nuts and
gluten, making them ideal for allergy
feeling full for longer. Read on for some sufferers ($6.50 for 5.3 ounces;
www.hiddengardenfoods.com).
inventive ways you can add that last
PER OUNCE: 140 calories; 6g fat;
serving to your daily tally. 0g fiber; 1g protein

by Beth Gillette

ALOHA Original Dark Chocolate

HIDDEN VEGGIES: Peas, spinach, spirulina, oyster mushrooms

Satisfy your cocoa craving without any added sugar or

artificial flavors. In addition to the veggies, the raw bar
contains organic, fairly trade cacao, which has 10 times
the antioxidants of goji berries. Try a little on top of
your morning smoothie bowl for a real treat—and a little
caffeine kick ($5.90 for 2.2 ounces; www.aloha.com).

PER ½ BAR: 150 calories; 12g fat; 1g fiber; 2g protein

30

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Ginger’s Healthy Vanilla Nutiva Plant Protein
Habits Pepperoni HIDDEN VEGGIES: Purple corn,

Pizza Veggie
peas, pumpkin, kale, kelp,
spinach, broccoli, carrots,

Trail Mix
beets, tomatoes, shiitake
mushrooms, Swiss chard

HIDDEN VEGGIES: This vegan powder contains

Zucchini, kale, tomatoes 30 superfoods, like chia,
(we know, they’re hawthorne berries and
technically a fruit) baobab. Sweetened with
just vanilla extract and
Nothing beats a Friday cinnamon, it’s USDA-
night pizza-and-a-movie certified organic, Non-GMO
date—except maybe Project Verified and the
this raw snack mix! The brand donates 1 percent
veggies are air-crisped of sales to sustainable
to retain the nutrients agriculture ($49.99 for 21.6
without sacrificing flavor ($29.99 for six 1.5-ounce ounces or $19.89 for 10
bags; www.gingershealthyhabits.com). packets; www.nutiva.com).

PE BAG:
PER AG: 140 calo
calories; 10g fat; 3g fiber; 6g protein PER 1.2-OUNCES: 120 calories; 3.5g fat; 4g fiber; 20g protein

PrPressed By KIND Pineapple Banana Kale Spinach

HIDDEN VEGGIES: Kale, spinach

M
Made from two servings of fruit—pineapple, banana,
apple—and
a vegetables, this grab-and-go bar is perfect
paired with some protein after Reformer class ($1.79 for
1.2 ounces; www.kindsnacks.com).

PER BAR: 110 calories; 0g fat; 2.5g fiber; 1g protein

The Natural Natierra Beet

Citizen Organic Chia Crunch
Greens HIDDEN VEGGIES: Beets

HIDDEN VEGGIES: These sweet, melt-in-

Spirulina, alfafa leaf,
barley leaf, moringa
leaf
Give this USDA-
certified organic mix
a whirl to get your
vitamin A and iron. We
love that, with every
purchase, the company donates three meals to hungry
Americans ($39 for 7.4 ounces; www.thenaturalcitizen.com).
your-mouth spheres
are loaded with
fairly traded chia
seeds, which contain
brainpower-boosting
omega-3 fatty acids.
At 80 cals per bag,
you can eat the
whole USDA-certified
organic thing without
any guilt ($4.99 for .7 ounces; www.vitacost.com).

PER .4-OUNCE: 35 calories; 0g fat; 3g fiber; 3g protein PER BAG: 80 calories; 3.5g fat; 2g fiber; 3g protein

pilatesstyle.com 31
 HANDS Nail stylist Lisa Logan of the Nail Suite
TEASER BEAUTY

in NYC—aka Beyoncé’s manicurist—

DOWN
shares her tricks on how to get
spotlight-worthy hands.
by Nicole Grippo Ruotolo

AGE-PROOF YOUR SKIN

Exposed to harsh elements, your hands
give away your age before any other body B.
part. For silky smooth hands without A.
any telltale age spots, “moisturize and
exfoliate,” recommends Lisa Logan. “Treat
your hands like the skin on your face.” Here
are her pro suggestions.

A. Get scrubbing Logan suggests using

a scrub on your hands (and feet!) in the
shower at least twice a week. Serene
Crème Sugar Salve is a whipped sugar-
based formula that exfoliates dead skin
cells and leaves a dewy glow ($24 for C.
8 fluid ounces; www.serenecreme.com).

B. Build strength “I see a major D.

difference in my clients who use a cuticle
oil in between visits,” says Logan. “When
your cuticles are hydrated, your nails look
healthier.” Just massage a half-drop of
Vashti The Perfect Cuticle Oil into each
nail bed. Vitamin E, coconut and avocado
oils will soften snags while promoting
healthy nails and cuticles ($16 for 1 fluid
ounce; www.vashticollections.com).

C. Repair Nails Too many back-to-back

gel manis? NAILS INC. Overnight Detox
Mask is packed with antioxidants—green
tea, acai and spirulina—to treat and
strengthen damaged or weak nails ($15 for
.49 fluid ounces; www.nailsinc.com).

D. Seek shade Apply sunscreen to the

backs of your hands to prevent spots
and wrinkles caused by UVA/UVB rays.
Keep Deborah Lippmann Rich Girl
Hand Cream in your bag for on-the-go E.
SPF 25 coverage ($28 for 3 fluid ounces;
www.deborahlippmann.com).
Y BIGSTOCK
BIGSTOCK

E. Slather on The shea butter, hemp

BEYONCÉ PHOTO BY

oil and Ayurvedic powerhouse neer oil in

Nubian Heritage Indian Hemp & Haitian AT RIGHT: BEYONCÉ AT THE MET
M T GALA
A
Vetiver Hand Cream will rehydrate and SPORTING NAILS BY LISA LOG
GAN
N THAT
T
soften hands ($8.99 for 4 fluid ounces; MAKE HER NAILS POP AGA
AINST
T HER
E
www.ulta.com). GIVENCHY
HY
Y GOWN.
N.

32

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 BLACK DARK
NAILING THE You only need A bronze shimmer
one coat of Marc over a black base,
PERFECT MANI Jacobs Beauty Deborah Lippmann
Enamored Hi- Gel Lab Pro Nail
Professional-looking results are Shine Nail Polish Polish in All Night
all about the base—and the top in Blacquer, Long reads as a rich
coat! If you’re DIY-ing it, industry which blends the metallic brown with a
veteran Logan swears by OPI boldness of black with the high- gel-like finish ($20 for
Infinite Shine 1 Primer Base shine of lacquer ($18 for .43 fluid .5 fluid ounces;
Coat and Shine 3 Gloss Top Coat ounces; www.sephora.com). www.sephora.com)
(each $12.50 for .5 fluid ounces;
www.ulta.com). They last like a
gel but don’t require a UV lamp TREND-SETTING GRAY
to harden. Logan also suggests A gorgeous khaki On-trend but neutral,
refreshing your nails by applying green, Formula X ORLY Lacquer in
an additional layer of top coat The Nail Colors Mansion Lane is a
three days after your mani. in Intrepid is chic stylish shade of
Now for the fun part: picking worn solo and stone ($8.50 for
the polish. These are the shades stunning paired .6 fluid ounces;
that should be in rotation for your with a metallic gold www.orlybeauty.com)
tips and toes this fall. French tip ($10.50
for .4 fluid ounces;
www.sephora.com).

WINE CLASSIC RED

Want to go classic for The gold metallic
fall? ZOYA Lacquer shimmer in ZOYA
in Courtney is a Lacquer in Ash ups
sophisticated dark the fun factor of this
ruby shade ($10 for cherry-red polish ($10
.5 fluid ounces; for .5 fluid ounces;
www.zoya.com). www.zoya.com).

BRIGHT BLUE
A vibrant poppy, ORLY JINsoon Nail Polish
Lacquer in Cahuenga in Beau is a moody
Pass stands out shade of teal—fall’s
against a darker fall version of summer’s
wardrobe. The new blue trend ($18 for
brush design hugs .37 fluid ounces;
cuticles for a flawless www.jinsoon.com).
application ($8.50
for .6 fluid ounces;
H OT TIPS www.orlybeauty.com).
Lacking the pro touch
when it
comes to DIY nails job
s? Spray NEUTRAL
Perfect Spray On Na METALLIC
il Polish sticks Not only will this
only to the base coat, OPI Nail Lacquer in
so you can copper color
rinse mess- ups off ($1 Pale to the Chief is
9.99 for 1.7– complement all skin
fluid ounce spray-on a creamy bisque hue
polish and tones, but NAILS
.34 –fluid ounce top an that’s flattering against
d base coat; all skin tones ($10 for INC. Gel Effect
ww w.buys prayperfec
t.com). Polish in Crown
.5 fluid ounces;
www.beautybrands.com). Palace contains
charcoal to protect
nails from toxins and
pollutants ($15 for .47
fluid ounces; www.nailsinc.com).
 PRIMARY
Class is back in session! Looking
stylish in bold colors is as easy
TEASER STYLE

PILATES
as your ABC’s (but probably not
your Hundred).

FOR
by Robin Villalobos

FOUR
- WAY
STRE
TCH

HIM
COOLING
FABRIC

OM
MADE FR
D
RECYCLE
ER
P O LY E S T

URE-
MOIST
NG
WICKI

SUPER-
DURABLE

ADDS 150%
EXTRA
FE
B AT TE RY LI
HAT Lululemon Lightspeed Run Hat; $38, www.lululemon.com.
SUNGLASSES Givenchy Metal & Rubber Square Sunglasses; $395,
www.neimanmarcus.com. WATCH Swatch Stretch Blue Dial Yellow Silicone
Men’s Watch; $101, www.jet.com. JACKET Nike Strike Woven Jacket Elite II Training
Jacket; $66, www.unisportstore.com. SHIRT Under Armour UA CoolSwitch Pitch
Training Top; $50, www.underarmour.com. TANK H&M Conscious Sports Tank
Top; $13, www.hm.com. PANTS Nike AW77 French Terry Shoebox Cuffed Men’s
Sweatpants; $45, www.nike.com. PHONE CASE Boostcase Power Case iPhone 6/6s
Case and Battery; $70, www.nordstrom.com. BAG Owen & Fred Gold and Navy
“Stay Sharp” Duffel; $115, www.owenandfred.com. SHOES Voile Blanche Liam Power
Suede & Nylon Sneakers; $172, www.luisaviaroma.com.

34

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FOR
S
TRACK
SLEEP

HER
AY
S TAYS I N R-W
FOU ETCH
PLACE ST R

WATE R P R O O F

KEEPS
DRINKS
COLD FOR
T W O DAYS

HEADBANDS H&M 3-Pack Headbands; $4, www.hm.com.

SUNGLASSES Fendi Paradeyes Open-Inset Square Cat-Eye Sunglasses; $465,
www.neimanmarcus.com. FITNESS TRACKER Jawbone UP3; $130,
PROVIDES www.jawbone.com. SPORTS BRA Under Armour Armour Mid Women’s
L ATE R A L Sports Bra; $25, www.underarmour.com. TOP Lululemon Goal Crusher Tank;
SUPPORT
$58, www.lululemon.com. JACKET The North Face Kindling Jacket;
$104, www.backcountry.com. LEGGINGS Lucas Hugh Rio Legging; $265,
www.bandier.com. PHONE CASE Tory Burch Colorscape Hardshell iPhone
6/6s Case; $65, www.toryburch.com. WATER BOTTLE Hydro Flask Wide
Mouth 40-ounce Bottle; $37, www.dickssportinggoods.com.
BAG Nike Victory Gym Tote Bag; $80, www.nike.com. SHOES Vivobarefoot
Women’s Evo Pure Shoes; $100, www.outdoorequipped.com.

pilatesstyle.com 35
 FROM
EAT SMART

FaRM
TO FoRK
Shopping at a local farmers’ market is one of the best
ways to improve your diet and your overall health.
by Anne Marie O’Connor

Do you still struggle to eat the “At the farmers’ market,

recommended five servings of fruits everything tastes better,” agrees
and vegetables a day? You’re not Mary Jane Detroyer, MS, RD, CDN,
alone. According to a 2015 report a dietitian, exercise physiologist
from the Centers for Disease Control and personal trainer in New York
and Prevention, City. “The radishes
only one in 10 are crisper, the lettuce
Americans consumes tastes better.”
the recommended WhAT To BU Y “For me, the draw of
amount. One reason: a farmers’ market is that
“A lifetime of only RiGHT nOW I know everything hasn’t
consuming under-ripe traveled 3,000 miles, so
and tasteless produce Unlike grocery stores, where you can buy it’s fresher than fresh,”
shipped into grocery strawberries in January and oranges in July, says Marie Simmons,
stores from long- farmers’ markets only sell food that’s in a Eugene, OR-based
distance production season. Here’s what’s best right now: cooking instructor
fields,” says Diana Dyer, and food writer
MS, RD, a dietitian and Tomatoes whose most recent
organic farmer in Ann Corn cookbook is Whole
Arbor, MI, who grows Herbs like parsley, basil and dill World Vegetarian (Rux
40 varieties of garlic, Eggplant Martin/Houghton
which she sells at local Bell Peppers Mifflin Harcourt, 2016).
farmers’ markets. Cucumbers “Once you start eating,
Thankfully, right Radishes say, carrots from the
now—the end of Carrots farmers’ market, you’re
the summer—is one Beets not going to want to eat
of the best times to Potatoes carrots that have been
enjoy the bounty of Melons in storage for months.”
the harvest. Farmers’ Peaches
markets around the Nectarines BeNEFiTS By
country are overflowing ThE BUsHEL
with piles of radishes, Because it’s locally
beets and carrots in a rainbow of colors; juicy, grown, “your purchase will be the most
candy-sweet melons, peaches, nectarines and nutritious possible,” says Dyer, who’s also the
PHOTOS BY BIGSTOCK

apples; herbs so aromatic you can smell them author of A Dietitian’s Cancer Story (Swan
from five feet away; and heaps of lettuce and Press, 2010).
greens that make bagged salads look sad Produce from the farmers’ market “will
in comparison. Even the basics—broccoli, also last two to three times longer because it’s
zucchini, string beans and potatoes—are newly harvested that day or the day before,” adds
tempting when they’re just picked. Detroyer. “I can buy dark leafy vegetables like

36
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 CoMMOn
MiSCOnCEPtIONs
AbOUT fA RMeRS’
MaRKEtS
Have you been avoiding your local farmers’
market? Whatever the reasons—the crowds,
the cliché hipsters and hippies, the high
prices—they may not be on point. Here, our
experts refute some of these false notions.

ThE Y’rE ToO “tRENdY.”

“Some people may have the mistaken
impression that farmers’ markets are only for
‘trendy’ people,” says dietician and organic
farmer Diana Dyer. “Nothing could be further
from the truth. People from all walks of life love
good-tasting food, and that is who you see at
a farmers’ market. In fact, at one market we
attend [to sell our produce], a full one-third of
our income is from one of the multiple food
assistance programs we accept.”

ThE Y’rE ToO CrOWDeD.

“Some people may be overwhelmed by the
scene of people, dogs, children and strollers at
a large, popular farmers’ market,” Dyer admits.
“For these people, I suggest attending a smaller,
neighborhood farmers’ market, one that has
more space, and fewer vendors and customers.”

ThE Y’rE ToO ExPENsI VE.

It’s true that the produce at farmers’ markets
may cost slightly more than at brick-and-mortar
stores, though that often depends on the item,
the time of the year and the area of the country.
In any case, “it’s worth spending money on
good food to keep yourself healthy,” says Marie
Simmons, a food writer and cooking instructor.
“My grandmother used to say, I’d rather spend
the money on good food than on the doctor.”
Dyer also points out that “there is far less
food waste—and money wasted—because this
fresh, locally grown, delicious food is not going
to spoil tomorrow.” And what you buy ”is so
delicious that you’ll want to eat it right away.”
 NoT JUsT
A sUMMeR
FlING
Farmers’ markets don’t close up
during the cold-weather months,
even in northern parts of the country.
“Anyone who says that there is
nothing to eat during the winter from
local farmers’ markets is someone
who needs a farmers’ market tour
in the winter!” says Diana Dyer, an
organic farmer based in Michigan.
“Many markets are year-round, even
in the upper Midwest, because so
many farmers are now using hoop
houses, which are passive solar green
houses, to grow greens like spinach
and kale during most weeks of the
winter season.
“Also available is fresh produce
that can be stored, including
apples, pumpkins and other winter
squashes, potatoes, carrots,
onions, garlic, cabbage, turnips
and rutabagas,” she adds. “Other FaRMErS’ mA RKeT 101
locally produced items, including
honey, maple syrup, eggs, various Have questions? Not sure if you can ask for a discount or are allowed
meats and cheeses, jams, salsas, to ask for a taste? “Every farmers’ market has a market manager who
nuts, dried mushrooms, breads and is readily available to answer questions,” says Diana Dyer. “In addition,
other baked goods, smoked fish many markets provide tours, during which you can ask about how to
and fermented foods of all kinds, shop at a farmers’ market, plus [there are] various food demonstrations
are also available year-round.” where you may sample new foods.”

broccoli, kale or lettuce greens at the grocery
store, and they’ll be gone in two days because
they were probably picked in California or
Florida, then shipped.
“There are also many more varieties of
things than at the grocery store,” she says.
“You can find purple broccoli, 10 different
kinds of radishes, lettuce and herbs you’ve
never heard of, like purslane.” Since experts
recommend not only eating more produce,
but also eating a greater variety, the wider
selection is another major advantage.
To encourage her clients to mix up their
menus, “I ask them to make a commitment to
try one new fruit or vegetable each week,” Dyer
explains. “I tell them to buy it in season and
locally grown, if possible, so it is fully ripe and
at its peak of flavor. Also, I recommend they
buy a reasonable amount (not an entire bushel
“They lower blood pressure as much as
medication,” Detroyer points out. “Many
people who have high blood pressure
are getting too much salt [sodium] and
not enough potassium—and fruits and
vegetables are loaded with potassium.”
They also help decrease cholesterol and
triglyceride levels, which are contributing
factors to heart disease. Plus they can
slow aging better than any plastic surgeon.
“Inflammation is what makes you age,”
says Detroyer. “When you get more
antioxidants from fruits and vegetables,
you have less oxidation.”
They also can help with weight control.
“The fiber and fluid in fruits and vegetables
fill us up, so we don’t get as hungry as
quickly,” adds Detroyer—and for a lot fewer
calories than snacks like chips, pretzels
PHOTOS BY BIGSTOCK

basket!) and ask the farmer for a simple or and cookies.

favorite way of preparing it.”
NoT JUsT PReTTY fACEs
Fruits and vegetables offer so many health
benefits that they are truly superfoods.
Another reason to love everything from
apples to zucchini: New research published
in the American Journal of Public Health
found that they can even make you happier.
The study, which followed more than

38
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12,000 people, found that people became
incrementally more content with each
additional serving of fruits and vegetables
they consumed, up to eight a day. The
researchers speculate that antioxidants may
be responsible for the cheerfulness boost.
PiCK A wINNeR
Here’s how to reap the most benefits
and make the smartest selections at the
farmers’ market.
ScOPE oUT tHE wHOLe M ARkET
fI RSt. “Prices can be different, variety
can be different; one stall can have fresher
produce than another,” notes Detroyer.
Go EARlY FoR FrESHnESS. For the
best selection and to avoid droopy greens and
wilting herbs, make it to the market in the a.m.
Go LAT e FOR bA RGa INS. Farmers
usually don’t want to have to haul unsold
merchandise home.
ShOP aT ThE FaRMErS’ M ARkET
bEFOrE ThE SuPERm A RKeT. It’s hard
to predict what will be available, Detroyer says.
BrING cASH. Many vendors don’t accept
credit or debit cards.
PuRCHaSE sM ALl AMOu N TS. Only buy
what you’ll be able to eat in the next few days.
LoOKS aRE nOT dECEiVINg. Pick fruits
and vegetables without any breaks in their
skin, Detroyer advises. “If there’s a nick,
bacteria can get in and start to rot. Also avoid
anything wrinkled—it’s old.”
Sm A RT sTORaGE
The Academy of Nutrition and Dietetics
recommends that you keep “gas-sensitive”
fruits and vegetables away from “gas-
releasing” items, which emit ethylene gas and
can speed the ripening of the sensitive types.
Gas releasers include: apples, apricots,
unripe bananas, figs, cantaloupe, honeydew,
kiwi, nectarines, peaches, plums, avocados
and tomatoes.
Gas-sensitive produce: ripe bananas,
broccoli, Brussels sprouts, cabbage, carrots,
cauliflower, cucumbers, eggplant, lettuce
and other leafy greens, peppers, squash and
sweet potatoes.
While tomatoes, avocados, bananas,
nectarines, potatoes, onions, garlic and
winter squash shouldn’t be refrigerated,
put melons, figs, plums, apricots, berries,
cucumber, cabbage, broccoli, lettuce and
Brussels sprouts in the crisper drawer of your
refrigerator as soon as you get home. PS
ThE LAsT STeP:
GeTTInG IT tO THe TABlE
You’ve brought home a bounty of the freshest produce from
the farmers’ market—now you just need to figure out how to
prepare it all. Cookbook author Marie Simmons has some advice
on getting it from the farm to the table.
KeEP iT SiMPLe.
“I think people have a tendency to think things need to be
complicated, or they think they need a recipe,” she says. “There’s
nothing better than steamed carrots. Or chop some tomatoes, add
a tiny bit of garlic, some torn basil, toss with hot pasta and it’s just
the essence of summer.”
UsE EvERY pA RT oF ThE V eGETaBLE.
“There are all sorts of ways to prepare beets that are healthy,”
Simmons notes. “You can wilt the greens in a little olive oil with garlic
to make a delicious side dish. The beets themselves don’t have to be
boiled; instead wrap each individual beet in foil and bake in the oven
anywhere from 45 minutes to an hour, depending on size, until they
are tender. Use them in a salad or serve warm with pesto.”
DoN’T bE InTIMiDATeD By LEAfY GrEEN vEGEtABLeS.
Greens like Swiss chard, kale, spinach, collard greens and broccoli
rabe are nutritional powerhouses—and surprisingly easy to prepare;
just sauté in olive oil with garlic. “For Swiss chard, I wash it right
before I use it. I drizzle a little olive oil in the pan. When the oil starts
to sizzle, I add the Swiss chard and a crushed garlic clove.” Cook
until tender, and then eat immediately or store in a plastic container
in the fridge. It will keep for several days.
ThINK oUTSiDE tHE bOX.
“Sometimes I might buy peaches thinking I’ll make a peach tart, but
then if I don’t want to bake, I’ll cut them in wedges and put them in
a tossed green salad,” says Simmons. Strawberries, blueberries or
nectarines are also unexpectedly delicious in green salads. “I then
might crumble a mild fresh goat cheese or feta, and toss with a
lemon-juice-and-olive-oil dressing,” she says.
“Melons are another thing I like to keep on hand,” she says.
While they’re delicious on their own, “I also like to layer [them with]
cucumbers, mozzarella and basil leaves and drizzle with a light
vinaigrette,” she says.
pilatesstyle.com 39
 S O Y
SUCC SS STORY

O G R A
SUCCESS

Mountain biking fanatic Rebecca

Phillippo’s life hit a major obstacle
when she was diagnosed with
breast cancer at age 36.
Thanks to
Pilates, she’s
back in
high gear.

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40
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 Growing up as the middle child of three kids in and subsequent
Sleepy Hollow, NY, my life was all about sports reconstruction.
and being active. By the time I was five, I was The plan was that
obsessed with being able to ride bikes with my I would have breast
older brother and his friends. reconstruction after I
I’d ride my blue Schwinn banana-seat bike had healed. I knew
over curbs, steps and my brother’s makeshift I couldn't race that
jumps, trying to imitate him. Throughout school, season, but I hoped
I played soccer, baseball and field hockey, swam the strength from
competitively and took theater classes. all of my training
would help me get
HEADING WEST through the long
I started mountain biking in high school and road of treatments.
continued in college, first in Vermont, then at Ideally, I would
Colorado State, where I transferred in 1994. avoid chemo and
I loved riding the big mountains. I stayed on radiation altogether
in beautiful Colorado for eight years after and get back to
graduation, becoming a travel agent. I then normal more quickly.
moved to San Diego for another five years, Unfortunately, that
where I continued riding and doing many other plan didn’t work out.
outdoor sports, from hiking to snowboarding.
A GAME-CHANGER
OFF TO THE RACES During surgery,
But by 2007, I decided to move back east to the lymph nodes
be closer to my parents, brother and sister. I they removed for
soon joined the Westchester Mountain Biking testing came back
Association, and on a group ride, another positive. Once cancer
biker said to me, “You’re really fast, you enters the lymphatic
should race!” It struck a chord because I’ve systems, it can
always been competitive. So I entered my first potentially spread
mountain bike race. It was fast and twisty, and anywhere. So they
I came in second! Immediately, I wanted to removed a chunk of
get better and faster. Over the next couple of my armpit containing
years, I won a bunch of local races. 18 nodes. Five of them turned out to be OPPOSITE PAG
PAGE:
E: PHILLIPPO
PHILL PO
BIKING PHOTO BY BILL WINTERS (WWW.BILLWINTERS.NET); OTHER PHOTOS COURTESY OF REBECCA PHILLIPPO

By February 2010, everything was cancerous. It was a shock to wake up to this CHA
CHARGES
ARG DOW
DOWN
OWN
OW
WN THE
T
wonderful. I had just turned 36, my news after a very long surgery. Immediately, CO SE IIN
COURSE N THE
T ECCHAIN
boyfriend had moved in with me, and I was my medical team switched to the most STRETCHER
ER RACE
E IN
in love with life. When I felt a lump while aggressive treatment possible, which meant PEEKSKILL, NY, IN APR
APRI
PR
RIL.
doing a breast self-exam, I figured it was just four months of chemo. The worst of it was
a cyst. I had been training hard all winter for Adriamycin—which is nicknamed “The Red THIS
T H S PAGE,
PAGE TO
TOP
OP
P TO
TO
the upcoming racing season, and I didn’t Devil” because of its color and toxicity. It BOTTOM:
BOT TOM: SIX-YEAR-
SIIX-Y
-YEAR-
AR-
A
have time for anything to be wrong with me! made me lose my hair, get mouth sores and OL D PHILLIP
OLD O ON
PHILLIPPO O HE R
HER
I waited almost two months for the lump to have short-term memory loss. It’s so toxic that FESTIVELY
FE TIVELY
T EL FES
FESTOONED
ST
TOONED
OO
O ON
NEED
go away. It didn’t. I had to get a medical port under my right S C HWINN,
HW
WINN, HEADS
SCHWINN, HEA
HE ADS TO
O THE
T
clavicle— they can’t risk it coming out of the FO
FOURTH O
OFF JJU
ULY
LY PARADE
JULY PARAD
AR
ARA
R E
A BIG BUMP IN THE ROAD vein because it can damage the skin. WITH HER MO
MOTHER;
OT
OTH
THER
R;
After having an ultrasound, mammogram Following chemo, I had seven weeks of PH
H
PHILLIPPO TEA
AMS
M S UP
TEAMS UP
and biopsy, in April, my doctor told me that radiation. Some days, I’d feel so awful I’d T JOY
WITH JJO
OYY PULEO
U L O AT
ULEO AT A
I had stage 3A breast cancer. Looking back, have to crawl up the stairs to my home. But W S CONNECTION
BODY WISE C NN
CONNECTIO
NE T ON
it was like flying off my bike after my tire hit when I felt well enough—my whole body FUND-RAISER
FUND-RAIS
D R IN 2012.
2 0 2.
201
a rock the wrong way. The ground instantly still hurt—I'd go on a low-key ride. Riding
gave way beneath me. I remember crying my bike was the only time I wasn’t thinking
and crying, saying to my doctor, “But I have about cancer.
a race in 10 days!” My family, friends and boyfriend were so
In that moment, part of me thought, I’m wonderful and supportive. Some days, my
just going to get on my bike and disappear. boyfriend would be the one nudging me
But then you think of your loved ones, so I to go ride with him, other times it was me
made it my job to get the cancer out and get wanting to show him that I could do it. There
back to my life. But I told my doctor, “You can’t were also days when cancer just brought
do anything to me that’s going to keep me me to my knees. But then I would think of
from riding my bike.” that Albert Einstein quote: “Life is like riding
Although the cancer was only in one a bicycle. To keep your balance, you must
breast, I opted for a double mastectomy, keep moving.”

pilatesstyle.com 41
 GETTING BACK IN THE SADDLE
While I was in the middle of radiation, in late
2010, I realized that I needed to set a big goal,
something that showed I had left the cancer
treatment behind me.
I decided to do a mountain-bike race called
the Bearscat 50—a tough, 50-mile race full of
rocks and roots and hills. I didn’t think about
winning it, I just wanted
to complete it! My
I’m very proud to say I finished doctors thought I was
crazy, but they gave
the race smack in the middle of their okay. I just had
to figure out a way to
the pack. I thought I'd be last! make it happen.
The hospital had
I couldn’t have done it without told me about a
nonprofit program
Joy and Pilates. called Bodywise
Connection. It was run
BELOW: PHILLIPPO through a Pilates studio owned by Joy Puleo
GUIDES CLIENT COLLEEN and offered 10 free private Pilates sessions
GRIFFITHS THROUGH to patients, and a new session was starting in
THE PUSH-THROUGH-BAR early February, after I’d finished treatment and
SERIES ON THE CADILLAC. four months before the bike race. Though I had
taken mat classes before, and thought it was a
OPPOSITE PAGE: PHILLIPS great workout, I had never used the equipment.
DOES GOING UP FRONT I figured that nothing else was making my body
ON THE WUNDA CHAIR. feel good, so what did I have to lose?
BALD BUT READY
When I showed up at Joy’s studio, I looked
horrible. I was bald, and my chest was burnt
from radiation. Surgery and radiation caused
a lot of damage to my skin, so I had a lot of
pain and immobility in my thoracic (chest)
area. You come out of treatment with no idea
what hit you. Then you have to deal with what
happened to your body.
Right away, Joy asked me what my goal
was over the next few weeks. When I told her
that I had a 50-mile mountain-bike race in four
months, and it would take about six hours to
complete, Joy did a double take.
But then she got really excited
about helping me. “I’ve been
pushing myself through these
training rides, but my body hurts
so much,” I told her, and she
replied, “Of course, it does—look
what you’ve been through!”
GEARING UP
She put me on the Reformer right
away. You wouldn’t normally do
that with someone straight out of
chemo and radiation, but Joy knew
that I was an athlete and eager to
get going. She also wanted to see
my strengths and weaknesses. It
felt great when she said, “You’re
really strong!” I knew I was in the
right place to get my body back.
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At that first session, I concentrated on
breathing and moving, as gently as possible,
my burnt, scarred chest. Within a few weeks,
as I gained confidence in my body, I started
working on the Cadillac, doing a lot with the
push-through bar to open my thoracic spine.
Joy worked on my balance. I did Hip
Opener on the Cadillac and Horseback on the
Ladder Barrel. On days when I wasn’t feeling
dizzy, she’d have me do standing lunges on
the Chair. I also did a lot of abdominal work,
especially on the Short Box. And because the
chemo left me with neuropathy of the feet and
ongoing balance issues, doing ankle and foot
work became very important.
ARM LIMITATIONS
The most recurring problem I had (and
still have) is the lymphedema in my left
arm, where I had surgery. The lymph fluid
reaches where the lymphatic nerves were
severed, and then travels backward and
pools. This causes swelling, pain and
discomfort and an increased susceptibility
to inflammation. Whenever I exercise, I
always have to wear a special sleeve.
In fact, because of my arm, it wasn’t until
the last couple of years that I could work on
pure classical moves. As you can imagine,
doing Side-Plank has been very difficult. What
Joy taught me is that you don’t have to be
good at it all. Every body is different.
RIDING THROUGH THE PAIN
As I focused on training for the race, Joy
helped me with biking-specific issues, such
as sitting more lightly on the seat. We did
a lot of pelvic-floor and abductor work to
strengthen my pelvic region and lower back.
This way, when I biked over rocks and logs
out in the woods, I wasn’t relying so much
on my chest and arms. Some days, with my
whole body hurting, it seemed absolutely
 ridiculous that I had signed up for this race.
What was I thinking? But as I progressed with
Pilates, I knew I wasn’t going to back down.
When June came, I’m very proud to say I
finished the race smack in the middle of the
pack. I thought I'd be last! I couldn’t have done
it without Joy and Pilates. I returned from the
race, gave Joy a huge hug, and then asked her,
“How can I do for other people what you’ve
done for me?” With her encouragement, I
was soon taking teacher-training workshops
through Balanced Body.

RETHINKING RECONSTRUCTION
That fall, I had the final implant surgery. It
felt great to have that finished. But a year
later, in October 2012, my radiated skin had
thinned and the implant was at risk of breaking
through. I also had capsular contraction, where
the body rejects the implants. It was painful
and quickly getting worse.
A second reconstruction would involve a
much bigger surgery and recovery. I decided
enough is enough. I opted instead to have
the implants removed and not replaced, and
to let my body heal. The Pilates training I
was going through helped me realize that my
body, my muscles and good health were way
more important to me than breasts.

A NEW PATH
Later in 2013, just as I had finished my
certification, Joy was offered the opportunity
to develop curriculum for Balanced Body.
She decided to move with her family to
Sacramento, CA, where the company is
headquartered. Her studio was in her
house, so when she sold that, I bought her
equipment. Last year, I opened my own
Pilates studio—Forward Movement Lifestyle
Inc., in Pleasantville, NY.
I love teaching Pilates so much. At first, I
worried how I was going to fill Joy’s shoes. But
then I realized that I just had to be me. This
career is a life-changing bonus. I love seeing
how each person progresses, because we all
have our own, unique way.

FINDING MY STRENGTH
PHOTOS BY BILL WINTERS (WWW.BILLWINTERS.NET)

People say to me, “You’re so strong,” but

I realize you don’t know what you’re made
of until you’re pushed to the wall. I have to
decide every day not to let the pain dictate
what I can do. Sometimes if my arm hurts, I
think, I can’t finish this race, but then I think of
the friends who didn’t survive cancer. I’m one
of the lucky ones, and I want to honor that.
Yes, some things are lost forever. I watched
as my peers excelled in the sport I loved,
while I was sidelined. Although my boyfriend
and I didn't stay together like I'd envisioned, I
moved on with my life. But my life has changed
in so many wonderful ways as well, and I am
stronger emotionally and physically than I’ve
ever been.
Pilates changed the trust I have in body.
If I feel stressed or sad, or in pain, I can do a
Pilates session, and it changes my outlook for
the rest of the day. I love getting my body to
do things I never thought I could do. I can do
six-hour races and push myself to the limit,
because I know I’ll recover with Pilates. PS

pilatesstyle.com 43
EXTREME
STABILITY
Challenge your body while protecting
your back with this Reformer series
inspired by Maria Leone’s work with risk-
taking pro athletes. We dare you!
By Maria Leone
Edited by Amanda Altman
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I am fortunate enough to have had the
opportunity to train many world-class
athletes. Often, what brings them to
the Pilates studio is the emphasis on
strengthening the core. Both Olympic
snowboarder Louie Vito and pro big-wave
surfer Maya Gabeira came to my studio,
Bodyline, after they suffered from lower-back
injuries. Unlike other clients, their injuries
were very indigenous to their sport. Their
goals were not merely to reduce pain, but
to get back onto their boards as soon as
possible. Both athletes were in exceptional
physical condition, so it was imperative that
their programs were physically challenging
while still safe for the back.
Together, we focused on pelvic-lumbar
stabilization, which is a fancy way of saying
that the lower back and hips stay still—really
still, no micro-shifts at all. It sounds simple,
but it is very challenging when you add
force and weight via circling the arms and
legs. Strengthening the core muscles while
maintaining a stable, neutral pelvis is the
safest way to get strong if you have any kind
of lower-back pain. In fact, abdominal work
performed without the head and shoulders
lifted or the tailbone tucked should be part of
PHOTOGRAPHY BY ROD FOSTER AT S6 FITNESS; HAIR AND MAKEUP BY KATIE VOLLMER; TOP BY PRANA, BOTTOMS BY UNDER ARMOUR
every client’s workout.
This series, inspired in part by Louie and
Maya, is designed to make you feel your core
working, even though it is often your arms
or legs that are moving. Keep your focus on
your powerhouse—not the movement of your
extremities. Always be mindful when kneeling
on the Reformer; it’s easy to get overzealous
and lose balance. You can make the exercises,
which should be done three times a week
for optimal results, easier by decreasing your
range of motion, pace or resistance. The work
becomes more challenging as the tension
increases, but don’t forget our goal; choose a
tension that enables you to move fully while
maintaining stillness.
Many of these exercises could be
replicated on a mat using free weights in the
hands or resistance bands, but the Reformer’s
moving carriage adds another element of
instability to challenge the brain and the
body. Since balance is an integral factor in
snowboarding and surfing—and one of the
key benefits of Pilates—the Reformer was the
perfect piece of equipment to rehab Louie
and Maya.
Both athletes returned to their sport and to
competition within a few months of training at
Bodyline. I train moms, executives, celebrities,
philanthropists and royals, but it is these
extreme athletes, that risk losing their lives for
their sport, that have given me the greatest
thrill of my career. I am thankful that our paths
crossed, and I was a part of their journeys. Now,
I hope to be a small part of yours, too. PS
BASIC SPINE STABILIZER
WITH BICEP CURL
SPRING SETTING: medium
PURPOSE: strengthens the
abdominals, back, shoulder girdle
stabilizers and biceps; increases trunk
stability; improves balance and posture
S E T U P : Get into a quadruped
position on the carriage, with your
hands shoulder-width apart on the
edge, shoulders over your wrists, and
knees together under your hips and
feet on the headrest. Find a neutral
spine position, from the crown of your
SETUP
head to your tailbone. Reach one arm
straight back while holding onto the
loop or handle, palm down.

1. With control, bend your elbow into a

bicep curl.

2. Slowly lengthen your arm, returning

to the starting position. Do 5–10 reps
on both sides, breathing naturally
throughout.

T I P S : Keep your upper arm still

and collarbones open (no rounded
shoulders allowed!), and your rib cage
closed. Use your abdominals—not STEP 1
your non-working arm—for balance.

ADVANCED SPINE STABILIZER

WITH BICEP CURL
SPRING SETTING: medium
PURPOSE: same as Basic Spine
Stabilizer with Bicep Curl but
also works on strengthening
the glutes and hamstrings while
promoting proper leg alignment
S E T U P : Same as same as Basic
Spine Stabilizer, but extend your
opposite leg to hip height, foot
SETUP in parallel.

1. With control, bend your elbow

into a bicep curl.

2. Slowly lengthen your arm,

returning to the starting position.
Do 5–10 reps on both sides,
breathing naturally throughout.

T I P S : Keep your kneecap

pointed straight down. Reach
your leg back as if you were trying
to touch the wall behind you.

STEP 1

pilatesstyle.com 45
BASIC SPINE STABILIZER
WITH TRICEP
SPRING SETTING: medium
PURPOSE: increases strength in the
abdominals, back, shoulder girdle
stabilizers and triceps; promotes
balance and proper posture
S E T U P : Facing the shoulder rests,
get into a quadruped position on
the carriage, with your hands under
your shoulders near the shoulder
rests and knees under your hips;
your feet and shins will dangle off
the carriage. Hold the rope in one
hand, with an overhand grip on the
loop, and bend your elbow at a 90
degree angle. Make sure your spine
is neutral.
1. Slowly straighten your elbow.
2. With control, return your elbow to
the starting position. Do 5–10 reps
on both sides breathing naturally
throughout.
T I P S : Imagine that there is an arrow
going from the crown of your head
to your tailbone—keep your head
in line with your trunk. If needed for
comfort, place your non-working
hand on the shoulder rest.
SETUP
STEP 1
GEAR GUIDE
Gratz Pilates Classic Reformer
in Aluminum (from $4,545;
www.gratz-pilates.com)
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SETUP
STEP 1
ADVANCED SPINE STABILIZER
WITH TRICEP
SPRING SETTING: medium
PURPOSE: strengthens the
abodminals, back, shoulder girdle
stabilizers, triceps, glutes and
hamstrings; enhances trunk stability,
balance and posture
S E T U P : Same as Basic Spine
Stabilizer with Tricep, but extend
your opposite leg to hip height, foot
in parallel.
1. Slowly straighten your elbow.
2. With control, return your elbow to
the starting position. Do 5–10 reps
on both sides, breathing naturally
throughout.
TIP: Keep the palm of your hand
facing toward your body, and your
wrist stiff.
This series is designed
to make you feel
your core working,
even though it is often
your arms or legs that
are moving.
KNEELING SINGLE-ARM
TREE HUG
SPRING SETTING: medium
P U R P O S E : challenges
the
abdominals, back, shoulder girdle
stabilizers, pecs and biceps;
challenges trunk stability and
balance; promotes proper posture
S E T U P : Facing sideways to the
footbar, kneel on the carriage,
positioning your body so the rope
has very little slack. Check that your
knees are under your hips and your
pelvis is in neutral, and hook the
loop in your thumb, extending your
arm to shoulder height. Place your
opposite hand on your hip.
1. Exhale, moving from your
shoulder joint to pull your arm in
front of your breastbone.
2. Inhale, returning with control to
the starting position. Do 5–10 reps
on both sides.
T I P S : Imagine that the crown of your
head is pushing the ceiling away.
Keep your tailbone pointed down.
Sit on the Box,
M O D I F I C ATI O N :
with a pad under your knees.
ADVAN CE D : Pull your arm past your
breastbone without changing the
position of your shoulder.
SETUP
STEP 1
SINGLE-LEG CIRCLE
SPRING SETTING: 90 degrees, keeping your 1. Inhale, sweeping your leg to the carriage; the carriage
medium–heavy pelvis neutral, and hover across your body, “drawing” should not move.
P U R P O S E : works the your opposite leg over the a circle with your big toe.
abdominals, back, shoulder Reformer well, both feet Decrease
M O D I F I C ATI O N :
girdle stabilizers and pointed and parallel. Extend 2. Exhale, reversing the the size of your circles; the
hip flexors; enhances your arms toward the ceiling, circle. Do reps 2–4 reps on circle size should match the
hamstring flexibility above your shoulders, and both legs. stability of your hips.
S E T U P : Lie on the carriage, bring your thumbs and
with the headrest up and fingertips together to form TIP:Keep your hips still, ADVAN CE D : Increase the
h d in the
hands h lloops,
p palms
p l a triangle.
gl There
h h ld b
should be shoulders
h ld away ffrom the
h size and d speed
d off your
forward. Extend one leg g to ttension on the straps.
p shoulder rests and ribs tight circles..

SETUP

STEP 1

pilatesstyle.com 47
ALTERNATING HALF-CIRCLES
SPRING SETTING: medium–heavy
PURPOSE: same as Single-Leg Circle
S E T U P : Same as Single-Leg Circle, but both legs are
together and extended to 90 degrees.

1. Inhale, opening one leg away from the center of

your body to create a half-circle, ending with your foot
hovering over the Reformer frame.

2. Exhale, repeating step 1 with your other leg. SETUP

3. Pause, inhaling as you squeeze your legs together.

4. Exhale, returning both legs back to the starting

position. Do 3–6 reps.

T I P S : Keep anchoring your arms into your back and your

ribs into the carriage. Reach your legs away from you
instead of dropping them toward the floor.

M O D I F I C ATI O N : Make smaller circles and/or bend

your knees. S T E P 1 .1

ADVAN CE D : Increase the size and speed of your circles.

STEP 1.2

DOUBLE-LEG LIFT
SETUP & STEP 1 SPRING SETTING: medium–heavy
PURPOSE: strengthens the abdominals, back, shoulder
girdle stabilizers, hip flexors, triceps and lats; works on
trunk stability, hip mobility and hamstring flexibility
S E T U P : Lie on the carriage, with the headrest up and
hands in the loops, palms down on the carriage. Extend
both legs to 90 degrees, keeping your pelvis neutral.
Reach your arms long, past the edge of the carriage,
making sure your wrists are straight.

1. Inhale, simultaneously lowering your legs and lifting

your hands above your shoulders.
STEP 2

2. Exhale, returning to the starting position. Do 4–8 reps.

T I P S : Keep your legs squeezing together, and your

shoulders away from the shoulder rests. Only lower your
legs as far as you can maintain the imprint of your spine
on the carriage.

M O D I F I C ATI O N : Bend your knees and/or move one leg

at a time.

ADVAN CE D : Lower your legs to a hover above the

STEPS 3 & 4 Reformer frame.

48
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HUNDRED WITH LAT AND TRICEP PULL
SPRING SETTING: medium–heavy
PURPOSE: challenges the abdominals (especially
the rectus), back, hip flexors, triceps and lats;
increases trunk stability
S E T U P : Lie on the carriage, with your thumbs hooked
in the loops, arms reaching long and hovering off the
carriage. Reach your legs long and together on an
angle, feet parallel. Lift your head, neck and shoulders
off the carriage. SETUP

1. Inhale, floating your hands above your shoulders.

2. Exhale, returning your arms to the starting position..

3. Inhale, bending your elbows to a 90 degree angle..

4. Exhale, returning your arms to the starting

position. Do 2–5 reps.

T I P S : Keep your head and shoulders lifted

tthroughout. Try to lift a little higher, trying to reach
y
your arms toward the ceiling. STEP 1

M O D I F I C ATI O N : Do the exercise with your legs

in tabletop.

STEP 3

MARIA LEONE, the owner of Bodyline in Beverly Hills, has been teaching Pilates
since 1989 and training teachers for almost two decades. She first discovered Pilates at
New York University and holds a bachelor’s from the prestigious Tisch School of the Arts.
Her dance career led her to Los Angeles, where she became part of the television and film
industry. Bodyline was created in 1994, and in 1999, Leone became a certifying teacher for
the PhysicalMind Institute. She has since joined the faculty of Balanced Body University and
continues to train teachers.
Leone is an internationally recognized teacher and has presented workshops at both the
Pilates Method Alliance and Body Mind conferences. Leone and her studio have been featured
in Allure, Elle and Fitness magazines and in the Huffington Post. Pilates on the Go, a
product she developed, was sold on QVC. As of this fall, you will be able to work out with
her on Pilates Anytime. Leone holds a black belt in tae kwon do and is triply certified by
Pilates Method Alliance, Balanced Body and PhysicalMind Institute. For more information,
visit www.bodylinela.com.

pilatesstyle.com 49
 MINDD
Boost your feet-to-brain connection to
improve your overall movement quality
and efficiency. (Translation: no aches
and pains in your future!)

By Trent McEntire
Edited by Amanda Altman

PHOTOGRAPHY BY ALAN COX; MAKEUP BY JESSICA H R BY SARA COLLEY; TRENT’S OWN CLOTHES
SSICA CHYNOWETH AND HAIR
HAI
HA OT

We are vertical beings. If we do not
work on what we are standing on—
our feet—our overall alignment and
function is greatly affected. Consider
this: By age 70, a person’s feet will
have clocked an average of 70,000
miles. Walking even a fraction of that
without proper alignment will create
overcompensation and imbalances in
other areas of the body, leading to
back pain, body aches and stiffness.
In addition to being vertical, we
are connected beings. The foot is a
complex network of 35 joints and 28
bones, bonded by 120 ligaments and
20 muscles. Even more fascinating,
there are more than 7,000 nerve
endings in each foot—that's more
than any other part of the body—
tasked with sending messages to the
brain. Current studies in neuroscience
validate the idea that it is the feet,
and their vast number of nerve
endings, that ultimately lead to the
neurological connections in the brain.
What does that mean? That, on top
of helping us to stand and walk, the
feet serve as a vital communication
channel for the body and how
efficiently it moves.
During my years as a teenager
and young adult, I struggled with
severe movement restrictions in my
feet and ankles caused by a mild
form of cerebral palsy. At the time, I
was an athlete and a dancer driven
to compete. Despite not being able
to afford traditional rehabilitation,
I knew that I needed to strengthen

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my feet and ankles to perform. It was
through building my own rehabilitation
program—and journaling the results
along the way—that I was able to
begin to understand that the feet have
a more important role.
The work that I did to rehabilitate
my own weaknesses and the
understanding that I gained for the
feet-to-brain connection continues
to serve as a foundation for my
work today—how I assess a client’s
situation, develop programs and
design equipment.
For example, I worked with a pro
basketball player with debilitating
pain and complications resulting from
a dislocated shoulder. He came to me
after three (failed) months of trying to
work through it by strengthening his
upper body. The program I designed
for him focused on combining a
neuro and biomechanical approach. I
applied my Feet to Brain exercises to
fire up the nerve endings in the feet,
broadening the scope of information
going to the brain and enhancing
overall function. His workouts
also focused on strengthening
the abdominals, to help build a
foundation that could take on the
strain; diverting the strain from the
shoulder to the abdominals helped
the arms to move more freely. After
just three sessions, my client’s pain
had dissipated, and soon, he was back
to basketball without his shoulders
overcompensating.
In the following exercises, I’ve
incorporated a number of props, to
help stimulate the nerve endings in
your feet. The really nice feature of
the band is that both the resistance
and width can be customized to your
capabilities and size; use whatever
feels comfortable. The ball helps
to teach how the joints move by
providing tactile cues; for example,
if one ankle moves more easily than
the other, the ball provides feedback
on how to adjust the foot. It’s the
same for the Arcus equipment I’ve
designed. The Arcus Bar, shown here,
contours the body, which facilitates
nerve stimulation, improves joint
articulation, reduces muscle strain
and enhances sports performance; it’s
adaptable for all ages and abilities.
Do this series three times a week—
or even daily—with gentle abdominal
support, to help improve movement
quality for your entire body. Time to
sweep you off your feet! PS

BACK TO FRONT TRACKING STEP 1

PROPS: chair; small firm ball

PURPOSE: teaches proper ankle and foot mechanics
while building movement awareness
S E T U P : Sit tall on the front edge of a chair, with a 90
degree bend in your hips and knees, and palms on
your thighs.

1. Place the arch of one foot on the ball, dropping your

heel and rolling it backward.

2. Roll the ball forward in the center of your foot,

keeping your foot neutral.

3. Continue rolling the ball forward, driving the arch of

your foot over the front of the ball. Do 10–15 reps on both
feet, breathing naturally throughout. STEP 2 STEP 3

TIP:Concentrate on rolling the ball in a straight line to

promote optimal foot mechanics.

If you start to experience muscle

M O D I F I C ATI O N :
cramping, reduce your range of motion.

GEAR GUIDE
McEntire Pilates The Arcus Bar
($495; www.mcentirepilates.com)

Sanctband Resistive Exercise Bands

($7.50–$13.75; www.optp.com)

(Editor's note: Trent brought his own sand-filled small ball to the
shoot, and advises to use any firm ball on hand.)

pilatesstyle.com 51
HEEL LIFT
PROPS: chair; heavy band
PURPOSE: helps to establish a
stronger ankle movement patte ern
while beginning to challenge
stability
S E T U P : Sit tall on the front edg e
of a chair, with a 90 degree ben nd STEP 1
in your hips and knees. Place th he
band under the ball of one foot, t,
cross it in front of your ankle,
and hold onto the ends on top of
your thigh.

1. Distribute your weight equally STEP 2

throughout your entire foot,
flattening it against the floor.

2. Lift your heel, increasing the

pressure on the ball of your foot
while pushing your arch forward.
Do 8–10 reps on both feet,
breathing naturally throughout.

TIP: To get the maximum tactilee

feedback, make sure all your toes
are covered by the band.

If you start
M O D I F I C ATI O N :
to experience muscle cramping,
reduce your range of motion.

STEP 2 Do this series three times a week—or

even daily—with gentle abdominal
support, to help improve movement
quality for your entire body.
ARCH ACTIVATOR
PROPS: chair; heavy band
PURPOSE: promotes a deep muscular activation in the
arch of the foot
S E T U P : Same as Heel Lift.

1. Repeat steps 1–2 of Heel Lift.

2. Press through your toes to bring your foot slightly off

the floor, fully pointing it forward. Do 8–10 reps on both
feet, breathing naturally throughout.

TIP: Be mindful that equal work is distributed throughout

your ankle, arch and toes.

If you start to experience muscle

M O D I F I C ATI O N :
cramping, reduce your range of motion.

52
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ANKLE CIRCLES
PROPS: chair; heavy band
PURPOSE: increases foot
mobility; strengthens the
ankle in a greater range of
motion
S E T U P : Same as Heel Lift,
but lift your foot slightly off
the floor.
1. Fully point your foot as
much as you can, pressing
the top of your foot
forward into the cross of
the band.
2. Slowly bring your ankle
and arch inward, maintaining
control of the band.
3. Bring your foot into a fully
flexed position by pulling
the top of your foot back
and driving your heel down
while centering your foot.
4. Finish the circle by
pressing your ankle and arch
outward. Do 5 reps each
way on both feet, breathing
naturally throughout.
T I P S : To get optimum
tactile feedback, make sure
all of your toes are covered
by the band. The secret to
maintaining control over
the band is to move at a
consistent pace.
If you
M O D I F I C ATI O N :
start to experience muscle
cramping, reduce your
range of motion.

STEP 1 STEP 2 STEP 3 STEP 4

INTERMEDIATE–ADVANCED SIDE-LYING
PROP: light band
PURPOSE: challenges and strengthens the connection
between the feet and hips
S E T U P : Lie on your side, with your body in a straight
line, from feet to head, while maintaining the natural
curves of your spine. Rest your head on your bottom
arm, and prop your top hand in front of your chest.
STEP 1
1. Maintain spinal alignment while lifting your top leg,
foot pointed, to about hip height.

2. Flex your foot back without dropping your top leg or

moving your bottom leg. Do 8-10 reps on both sides.

TIP: Lie along a wall to help keep your body in a straight

line throughout.

Omit the lift of your top leg, resting it

M O D I F I C ATI O N :
STEP 2
on your bottom leg.

pilatesstyle.com 53
 ANKLES TO INNER THIGHS
PROP: Arcus Bar with a medium band tied in a loop on
each end
P U R P O S E : strengthens the foot-to–inner thigh
connection
S E T U P : Lie on your back, maintaining the natural curves
of your spine and pelvis. Gently engage your abdominals,
and place the arches of your flexed feet in the bands,
STEP 1 holding the bar in front of your chest.

1. Elongate through your legs to shoulder width or wider,

reaching, reaching through the heels of your feet.

2. Maintaining the elongation, close your legs together,

deepening your abdominal support. Do 8-10 reps.

T I P S : Maintain proper spinal and pelvic alignment

throughout. Keep your foot position consistent while
moving your legs.

Use a small folded towel as a

M O D I F I C ATI O N :
headrest, to help align your spine and promote
STEP 2
abdominal engagement.

PUSH AND PULL ARCHES

PROP: light band
PURPOSE: challenges the coordination of the feet while
further developing muscular activation and nerve stimulation
S E T U P : Sit comfortably, with your parallel legs outstretched
in front of your body hip-width apart, and tie the band
around the balls of your feet. Lean back onto your hands to
support your upper body. Fully flex your feet to 90 degrees STEP 1
at your ankle.

1. Push one arch into a full point, while pulling your other
arch back into a flexed position.

2. Repeat on your opposite side. Do 8–10 reps, breathing

naturally throughout.

T I P S : Make sure to maintain a few inches between the

balls of your feet at all times, so that both feet track
forward and back without sideways deviations.

Firmly hold onto a folded towel

M O D I F I C ATI O N :
between your thighs to help maintain the leg position.

By age 70, a person’s feet will have

STEP 2
clocked an average of 70,000 miles.
Walking even a fraction of that
without proper alignment will create
overcompensation…leading to back
SEE IT IN ACTION!
pain, body aches and stiffness. Watch Trent demonstrate this move at www.pilatesstyle.com.

54
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TWISTING ARCHES The work that I did to
PROPS: light band; Arcus Bar with a light band tied in a loop on each end rehabilitate my own
PURPOSE: increases strength in the feet and calves while improving ankle
alignment and arch articulation weaknesses and the
S E T U P : Same as Push and Pull Arches.
understanding that I
1. Allow the band to assist in moving your feet inward, so that your toes
lightly touch. gained for the feet-to-brain
2. Use the outside of your ankles and calves to press the balls of your feet connection continues to
outward. Do 8–10 reps on both feet, breathing naturally throughout.
serve as a foundation for
T I P S : Keep your legs in parallel throughout—don't roll them in or out while
moving your feet. The band should be snug, but not too tight, so that your my work today.
feet are free to stretch the band.

Firmly hold onto a folded towel between your thighs to

M O D I F I C ATI O N :
help maintain the leg position.

V A R I A T I O N : Do the exercise with the Arcus Bar, which allows for greater
abdominal support, while providing an alternative and powerful angle for
the band.

TRENT McENTIRE,
PMA®-CPT, became a professional dancer
after rehabilitating his own severe
movement restrictions established at birth
STEP 1 STEP 2
due to cerebral palsy. McEntire understands
how quality of life is affected by how well
you can (or can't) move your body. For
nearly 20 years, he has been sharing his
discoveries and neuroscience-supported
SEE IT IN ACTION! methods with those seeking to overcome
Watch Trent demonstrate their own movement limitations. This has
this move at culminated in the design and release of his
www.pilatesstyle.com. equipment line, Arcus by McEntire. McEntire
has presented his work at conferences,
including the Pilates Method Alliance, Pilates
On Tour and the Body Mind Expo Conference,
and all over the world. The McEntire School
International is the home for his educational
courses, workshops, and mentoring that
has grown out of his original and ongoing
discoveries. McEntire is the former president
and current chair of the PMA’s Heroes in
Motion. For more information, visit
VA R I AT I O N 1 .1 VA R I ATI O N 1. 2 www.mcentirepilates.com.

pilatesstyle.com 55
 U T I O N
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SO T I O

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 method I began developing eight
When a twisted spine caused Karena Thek to years ago, comes in.
For this story, I chose to use my
lose feeling in her leg, she developed Scolio- Scolio-Wedges and Scolio-Rectangles,
both integral to correcting the spine
Pilates. It brought her body back to life—and toward neutral. If you are an instructor,
these wedges become an extra pair of
it can do the same for you, too. hands. I also incorporated the Ladder
Barrel to demonstrate my inversion-
elongation exercise. Our models,
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from Ecuador for Scolio-Pilates
intensives with me in California,
I have scoliosis. When I was 12 years correction of scoliosis), Dinah Bradley while Kelsey works with authorized
old, my back started hurting. For years, (correction of breathing disorders), Scolio-Pilates practitioner Patti Green
I took stabs at fixing my own back and and Leon Chaitow and Robert Schleip in Mesa, AZ. While their curves are
reducing my pain. I tried the typical (connective tissue gurus). different, their goals are the same:
side-bend and twist recommendations. The amount of information was They want to stop the pain and live—
My spine is bent and twisted in one overwhelming. But as I organized it, it not watch—every moment.
direction, so exercising to bend and became clear. First, I divided scoliosis If you have any question whether
twist in the opposite direction seemed into curve types. For each curve type, I you should be doing these exercises,
logical. Now, I know it was all wrong, created a list of corrections, breathing you know whom to ask: your doctor.
which explains the increased pain patterns and beneficial exercises. When I do my Scolio-Pilates every
every time I did these exercises. Easy breezy! Well, almost. After day, everything is possible: long walks,
Even when I became a Pilates volunteering my time with scoliosis backpacking, ocean swims, scuba diving
instructor, my scoliosis caused clients for 18 months, I found that the and yes, even, golf. But more importantly,
complications, but only from time to lists were a great starting point; the I’m happy. And you can be, too. PS
time. That was, until 10 years ago, more I worked with scoliosis students,
when I lost the use of my right leg and the more I realized that each curve Editor’s note: Thek brought her dog, Gus T. Scolio-
PHOTOGRAPHY BY ROD FOSTER; HAIR BY MOLLY RICH AND MAKEUP BY CHERILYN COWELL FOR WWW.BRUSHPALETTE.COM;

had to have back surgery to fix the variation needed refining. Pupp, to our photo shoot—he’s known to also visit
problem. Unfortunately, my scoliosis If you have scoliosis, I want you to
ON KARENA: TOP BY FEELING, BOTTOMS BY BE UP; ON KELSEY AND JENNIFER: TOPS BY FABLETICS, BOTTOMS BY BE UP

the homes of many a client—and we couldn't resist

only worsened, and the pain slammed
the brakes on my life. Desperate
for a solution, I buried myself in
education. I studied the work of
Katherina Schroth (three-dimensional
feel better. Pain makes you lose a part
of yourself. You can’t do what you are
meant to do on this earth if part of you
is wandering and lost due to constant
pain. That’s where Scolio-Pilates, the
including him here. (Plus, he matches the Ladder
Barrel!) Beginning this January, you can get the
stuffed-animal version of Gus sent to you! The
doll will be passed from home to home, offering
support to clients in need of a cuddle.

POSITIONING THE PROPS

Before you get down on the mat, learn how to use the Scolio-Pilates gadgets
and gizmos throughout the workout.

SCOLIO-WEDGES
To determine where the wedges should go, find these:
SAND DUNES: I like to call the bumps of our scoliosis
curves “sand dunes.” If you have an X-ray, check if
your spine is moving to the right or left in your thoracic
(mid) and lumbar (lower) spine. The direction that your
spine moves is the direction of your sand dune. No
X-ray? Have someone stand in front of you and take
photos of your back as you bend forward. You will see
that one side of your spine is higher than the other—that
side is your sand dune. Many people with scoliosis have
more than one sand dune, so take several photos of
your back as you roll down to touch the floor.
DIRECTION OF YOUR GLIDING HIP: Stand in front of the
mirror with your feet together. Bend your left knee and
glide your hips to the right. Now, do the reverse. The
side that appears to move more, or is easier to glide, is
the direction that your hip is gliding.
SCOLIO-RECTANGLE
(Note: Never use this prop in a standing position.)
FOR QUADRUPED EXERCISES: Find your anterior
(forward) hip: Lie on your back, lift your head, and look
at your hips. Your anterior hip is the one closer to the
ceiling; the rectangle goes under the foot on the side
of this hip.
FOR SEATED EXERCISES: The rectangle goes under the
side of your lumbar sand dune. If your gliding hip and
lumbar sand dune are on opposite sides, the use of the
rectangle is not necessary in seated positions.

pilatesstyle.com 57
SINGLE-LEG SCOLIO-LIFT
PROPS: Adult Pair of Scolio-Wedges
PURPOSE: strengthens the muscles of the spine and
abdomen to facilitate maintaining a straighter, more neutral
spine position
S E T U P : Lie on your back. Bend the leg on the side of your
“sand dune” (see “Positioning the Props” on page 57) in STEP 5
your lumbar spine (lower back), foot flat on the floor, and
straighten your other leg.

1. Elongate! Imagine that the toes of your straight leg are

being pulled in one direction, and your head is being pulled
in the opposite direction.

2. Place the larger wedge under your hip/lower back on the

side of your bent leg. (The small side goes in first.)

3. Place the smaller wedge under your sand dune of your

thoracic spine (mid-back); again, the small side goes in first.
STEP 6

4. Bend your arm near the small wedge, placing your hand
on your shoulder and opening your elbow out to the side.

5. Inhale, reaching your straight leg away, and the wedge-

free side of your ribs toward the floor.
6. Exhale, continuing to reach your ribs toward the floor,
feeling like you have stretched your straight leg so far that
it has no choice but to come off the floor. Lift your leg 2–3
inches. Do 10 reps.
TIP: As you reach your straight leg, your ribs may not
be able to stay grounded, but that that’s okay. Just keep
reaching.
ADVAN CE D : After you lift your leg in step 6, reach it 8–12
inches to your side, return it center, then lower it.

SCOLIO-BUDDY ELONGATION
PROP: Scolio-Rectangle S E T U P : Place the rectangle under 1. Stand far enough away from your
PURPOSE: corrects the pelvis toward your foot on the side of your anterior partner so you can reach his/her arms
neutral; elongates and strengthens hip (see “Positioning the Props” on while leaning forward.
the spine page 57).
2. Lean forward with a straight spine
and bent knees, and grab ahold of your
partner’s hands, forearms or elbows.

3. Firmly holding onto your partner,

lean your seat as far away as you
can, elongating your spine. Hold
for 5 breaths, focusing on exhaling
completely. Do 2–3 reps.

T I P S : This is technically a quadruped

exercise—your hips are facing the
floor—which is why it’s okay to use the
Scolio-Rectangle. Allow the inhale to
happen naturally, without force.

Don’t have a
M O D I F I C ATI O N :
partner? Grab a bar or anything that’s
firmly attached to the wall.

ADVAN CE D : Bend and straighten

STEPS 2 & 3
your legs a few inches while breathing.

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SCOLIO SIDE-PL ANK
PROP: none
PURPOSE: positions the spine toward
neutral; strengthens the ability to hold
a more neutral spine position
S E T U P : Sit on the hip that’s on the
same side as your thoracic sand dune
(see “Positioning the Props” on page
57). Prop yourself up on your bottom
forearm, elbow under shoulder, with
your knees slightly bent in front of you.
Rest your top arm on your top leg.
1. Lift your hips and inhale, elongating
your spine.
2. Hold the lift and elongation for 5
breaths, exhaling every last drop of air
from your lungs. Do 3 reps.
T I P S : When you lift your hips here,
your ribs correct themselves back
toward neutral. However, when you
lower your body, they tend to relax
toward your curve, which is the
opposite of what we are trying to
accomplish. So after you are done
lifting, come to sitting. Don’t relax
while you are in the starting position.
Reach your top arm
M O D I F I C ATI O N :
alongside your ear—not toward the
ceiling—to open your top ribs. When
you inhale, focus on expanding the
space between these ribs. It may feel
like your ribs are stretching apart.
ADVAN CE D : With your top arm
by your ear, pull a resistance band
slightly toward the floor to add
an opening of the ribs and more
strengthening, to help hold the spine
in a more neutral position.
SETUP
STEP 1
SCOLIOSIS NO-NOS
If you have scoliosis, avoid these movements during your practice.
SPINAL EXTENSION
A scoliosis spine needs strengthening, and its curves brought back to
neutral. However, in addition to the curvy bumps (kyphoses) that we
have on one side of the spine, we have hollows (hyperextensions) on the
other side. During extension with scoliosis, the kyphosis on one side of
the spine is stiff and
doesn’t change, while
the hyperextension
worsens on the
opposite side. This
happens because
our joints move in
the path of least
resistance. If you are
extremely diligent,
you may get some
movement of the
kyphosis, but will still
be contributing to
the hyperextension of
your opposite side.
SIDE-BENDING
The curves of the spine tend to be quite stiff. If they weren’t, the position
of scoliosis would not be held in the first place. So when we try to side-
bend, the spine tends to bend at the junction of the curves. For example,
if the spine changes its
curve direction at the level
of vertebrae T12-L1 (which is
common), then that is where
the movement of side-
bending occurs. So instead
of reversing the curve
shape, the curves remain
the same, as they move
from one side to another
from a single fulcrum
point. Not only is that not
beneficial, it commonly
creates discomfort at this
point of movement. On top
of that, the scoliosis spine
is moving in three planes of
motion. If you simply side-
bend, you are ignoring the
rotation and the flexion/extension of the spine; all three changes must
occur simultaneously for an exercise to be beneficial.
HANGING THE NECK DOWN AND FORWARD
With scoliosis, you have three changes happening in the spine, including
the neck. The spine is simultaneously rotating, side-bending and moving
into flexion or extension. If you simply hang your neck down and forward,
say to stretch sore neck muscles, you are essentially maintaining the same
shape of the cervical spine but also carrying it forward. So you’re getting
a stretch, but it’s not helpful, and frequently harmful. What to do instead?
Stop stretching. Fix the shape by correcting all three planes of movement,
and the pain will subside.
pilatesstyle.com 59
 STEPS 3 & 4
SCOLIO-SEATED
PROP: Scolio-Rectangle
PURPOSE: facilitates isometric strengthening and breathing to promote a
straighter, more neutral spine
S E T U P : Sit in a cross-legged position, with the rectangle under your hip that
is on the side of your sand dune in your lumbar spine (see “Positioning the
Props,” on page 57).

1. Move your rectangle hip back to neutral so it’s aligned with your opposite hip.

2. Move the rectangle-free hip—your “pushing hip”—down toward the floor. SCOLIO-SIDE LYING
3. Elongate your neck toward the ceiling, continuing to lengthen your PROPS: Adult Pair of Scolio-Wedges
pushing hip toward the floor; notice the two-way stretch. PURPOSE: strengthens the ability to
hold a straighter, more neutral spine
4. Place your hand in front of the same shoulder as the side of your thoracic position
(mid-back) sand dune, bending your elbow to the side; push your elbow S E T U P : Lie on the side of your body
backward against an imaginary wall. (This is an isometric push—don’t that your hip likes to glide toward (see
actually move your arm.) “Positioning the Props” on pagee 57),
with your spine long. Bend your bottom
5. Reach your opposite arm straight and down, and to the side of your hip, leg to 90 degrees, and extend your
also isometrically pushing against an imaginary wall. top leg. Rest your head on your bent
bottom arm, and place your top hand
6. Glide your ribs on the side of your straight arm toward it; keep pushing on your top shoulder, elbow reaching
your pushing hip down. toward the ceiling. Place the large
wedge under your bottom hip and the
7. Inhale, elongating from your pushing hip to the top of your head, while small wedge under your armpit.
reaching your bent elbow to the side.
1. Position your ribs: If your thoracic
8. Exhale, staying elongated and gliding your ribs toward your straight arm. sand dune is on the same side as your
Don’t allow your pushing hip to release from the floor, and keep your head hip glide, do not allow your ribs to
reaching for the ceiling. touch the floor; if it’s on the opposite
side, press your ribs toward the floor.
TIP: When you reach your ribs toward your straight arm, don’t side-bend.
Instead, focus on gliding your ribs in a straight line. You may feel muscles 2. Position your top leg: If your lumbar
working hard in the area of your lumbar sand dune—that’s a good thing! sand dune is on the same side as your
hip glide, reach your top leg long, with
M O D I F I C ATI O N : Do the exercise while sitting on a chair. your foot on the floor; if it’s on the
opposite side, lift your leg so it’s parallel
STEP 5 to the floor for your starting position.

3. Elongate from your head to your

foot of your top leg, keeping your ribs
in position.

4. Inhale, lifting your top leg 6–8

STEP 6 inches; exhale, returning to the starting
position. Do 10 reps on each side.

T I P S : Don’t twist your spine or allow

your hips to move forward or back.
Instead, keep your hips stacked
throughout.

It’s easy to roll out of

M O D I F I C ATI O N :
position here. Try doing this exercise with
your back against a wall so that your hips
and head are touching or almost touching
it. This will keep you from twisting your
spine or curling up in a little ball.

ADVAN CE D : Add Leg Circles.

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SCOLIO-INVERSION OF THE L ADDER BARREL GEAR GUIDE
PROP: none Scolio-Pilates Adult Scolio-
PURPOSE: strengthens the ability to hold a straighter, more neutral spine position Wedges Pair and Scolio-Rectangle
S E T U P : Lie facedown on the Ladder Barrel, with your legs outside the ladder ($34.95–$39.95 and $9, respectively;
uprights and heels hooked under the top dowel. Make sure the barrel is close www.scolio-pilates.com)
enough to the ladder, so that your hips are on the barrel and your torso is reaching
over the overhang. Place your hands on your instructor’s shoulders. (Instructors, Peak Pilates High Ladder Barrel
cue your client by placing your hands on the outsides of the scapula.) ($1,545; www.peakpilates.com)

1. Inhale, elongating your spine while firmly grasping your teacher’s shoulders.
(Instructors, lean back ever so slightly to increase the reach to your shoulders;
cue your client to drop their thoracic sand dune by tapping with your fingers If you have scoliosis, I
next to the scapula.)
want you to feel better.
2. Exhale, continuing to elongate. Repeat for 10 breaths.
Pain makes you lose a
TIP: Your spine will not flex (bend) forward—make sure to maintain a long,
straight line. part of yourself. You
Don’t have a Ladder Barrel? You can do this standing.
M AT VA R I ATI O N : can’t do what you are
Wrap a secured yoga strap around both sides of a doorknob, then step inside
the loop of the strap. Place the strap at your hip crease, making sure that the meant to do on this
strap is secure and won’t loosen as you lean your weight into it. Lean forward,
and place your hands on a large ball. Push the ball away as far as you can to earth if part of you is
lengthen your spine. And just like in Scolio-Buddy, place a Scolio-Rectangle
under the hip that moves anteriorly. wandering and lost due
to constant pain.

STEP 1

KARENA THEK, a Polestar-certified Pilates teacher, is the author of three books: Scolio-
Pilates ®, OsteoPilates s® and The Pilates Golf Athlete. When she’s not out for a hike, bike or swim,
the former pro dancer pursues Pilates with a passion at her studio in Southern California. Thek regularly
volunteers with the Wounded Warrior Battalion, and devotes much of her time to studying and teaching
exercise for Traumatic Brain Injury (NeuroPilates®). Although she teaches workshops on all her methods
internationally, Thek also offers Skype and in-person four- to 10-day intensives at her studio. For more
information, visit www.osteopilates.com, or write to karena@osteopilates.com.

pilatesstyle.com 61
 ONE
HOT
SEAT
Get readyy to ffeel
e the burn
bu n in your
y ur
llegs and
dbbum
um
m with this
his Electric
El tr
Chair–inspired
Chair–
air– sp pired workout.
workou
By Rachael
By ach
hael Lie
Lieckk Bryce
Edited by Amanda
E nda Altman
 I’ve always had a love-hate relationship with the Electric
Chair. I love that it’s supportive, provides your body with
so much feedback, locks you into place, and is an excellent
teaching tool for students and teachers alike. I hate, well… SPRING SETTING: heavy
not really hate, just more love. I love how, when working PURPOSE: works hip, knee and ankle alignment;
on the Chair, the front, side and back of my legs feel like strengthens the seat and hamstrings; builds endurance
they’re catching fire. And my S E T U P : Stand facing the Chair, with your feet at the front
bum, well, she’s on fire, too.
The beauty
edge. Place the ball of one foot on the pedal, keeping
Many people refer to the it in the “up” position, stacking your forearms in front of
Electric Chair as the High Chair,
of Pilates is
your chest. (If you’re using a traditional Electric Chair (EC),
which is a bit more politically place your hands on the handles.)
correct, which I’ve never been.
Personally, I love referring to the method’s 1. Press down on the pedal as you “grow taller,”
it as the Electric Chair, not
resilience. You
lengthening through the crown of your head.
just because I’m Texas-born
and -raised, but because it 2. Resist the pedal back up with control. Do 3–5 more
is so dynamic! The grit and can make just reps, then repeat on your other side.
grab you get with the heavy
springs on the traditional EC about anything T I P S : Keep your weight evenly distributed without
are unparalleled. You might
work in a pinch.
tipping your pelvis back and forth as you lower and lift the
think your options are limited; pedal. Be aware of the alignment of your spine—try not
after all, the pedal goes up
(You could even
to hunch forward. If you have one side that is noticeably
and down, and you only have weaker than the other, a good rule of thumb is to work
a platform, backboard and
do half the work
your weak side first, work your other side, then work the
handles. What can you really do weak side a second time.
on this bad boy? A ton of tough
core work, that’s what! with no Chair at M O D I F I C ATI O N : Reduce your range of motion.
This routine takes 15
minutes or less, and uses your all, and it would ADVAN CE D : Place your hands behind your head.
entire body. It pushes your
stamina, gets your heart rate be killer.)
PHOTOGRAPHY BY ALAN COX; MAKEUP BY JESSICA CHYNOWETH AND HAIR BY SARA COLLEY; RACHAEL’S OWN CLOTHES

up and lifts your seat. Again, STEP 1

what’s not to love?
Before you get started, a note about the photos. On
the particular day I joined the fabulous team at Pilates Style
for my photo shoot, we had a bit of a Pilates equipment
conundrum. I typically work on a traditional Electric Chair,
but due to logistics, we had Deborah Lessen’s High Chair.
While her High Chair is amazing—it’s based on Carola
Trier’s Chair, which Joe designed—it has a very different
application and user experience from the EC. The springs
are lighter; the seat is higher off the ground; the back is
shorter; the pedal is wider and longer; and there are no
handles on the side (but there are arm springs).
But the beauty of Pilates is the method’s resilience. You
can make just about anything work in a pinch. (You could
even do half the work with no Chair at all, and it would
be killer.) For a moment, I thought about having a full-on
meltdown. I was already feeling a bit insecure—after all, I
am not your average-looking Pilates model, I have curves!
Good thing I’m a Pilates teacher, with plenty of experience
thinking on my feet. As an instructor, you have the time from
when a client gets to the door, fills out the paperwork and
puts their shoes in the cubby to have your game face on and
set a plan in place for success. I thought everything worked
out beautifully, and am so thankful I went with the flow. (It also
helped to have a good friend to help soothe my nerves; you
have to love great friends with your Pilates.)
While performing this sequence, breathe naturally. If
you find yourself getting stuck, try a strong, slow exhale
from the base of your diagram. All of the work requires
two top/high springs, so you can transition seamlessly Deborah Lessen Pilates High Chair ($2,800 for
from one move to the next. Get it while it’s hot! PS Basic Model; www.deborahlessenpilates.com)

pilatesstyle.com 63
SPRING SETTING: he
eavyy
PURPOSE: engages th he powerhouse
and lower body; promotes stamina
and balance; challenge es the alignment
of the legs, seat and hip ips
S E T U P : Stand facing the Chair, and
press down on the ped dal with one
foot, then step onto th he seat with the
other, feet parallel. Rea ach your arms
forward, palms down, o or stack yourr
forearms in front of you ur chest. (If
using the EC, use the wooden
w slats
to align your foot, and p place your topp
knee against the backb board while
holding the wooden dowel.) STEP 1

1. Anchor your top hee el into the seat,

e pedal.
then rise up, lifting the

2. Maintain your Pilate

es “box”— —
focusing on your alignnment from
shoulder to shoulder aand hip to hip—
as you lower the pedal three-quarters
of the way down, using g resistance
and control.

3. Resist the pedal bacck up with

control. Do 3–5 reps.

4. Transition to your otther leg with

the pedal down (while holding onto
the handles on the EC,, if using), and
repeat the sequence.

T I P S : Concentrate on anchoring
your top heel into the sseat to add a
powerful heel-to-seat cconnection. If
you’re not proceeding with the rest
of the sequence, safelyy dismount by
placing both feet on th he pedal, then
step one foot onto the eflfloor, before
f
carefully returning the pedal up and
stepping off.

Use
M O D I F I C ATI O N :e a wedge or the
Gratz Kuna Board (aka the Pilates 2x4)
to limit your range of m
motion.

ADVAN CE D : Place your hands

behind your head.

64
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t
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 While performing this sequence,
EUHDWKHQDWXUDOO\,I\RXŵQG
SPRING SETTING: heavy
P U R P O S E : enhances hip alignment; fosters inner-thigh

yourself getting stuck, try a

strength and balance
S E T U P : From Going Up Front, turn your body sideways

strong, slow exhale from the base

facing out, turning out your top foot on the seat and
placing your bottom foot in parallel on the pedal in the

of your diagram.
“up” position. Reach your arms to your sides at shoulder
height, or stack your forearms in front of your chest. (If
using the EC, align your foot with the diagonal wooden
slat, and hold onto the handle with the hand closest to it.)

1. Repeat steps 1–4 of Going Up Front.

TIP: Use your pinky toe on the outside of the pedal like a STEP 1
scoop, emphasizing pulling in with the outer edge of your
foot to create a connection to your inner thigh.

M O D I F I C ATI O N : Limit your range of motion.

ADVAN CE D : Place your hands behind your head. I dare

you not to lean!

STEP 1

SPRING SETTING: heavy

PURPOSE: works the outer and inner thighs while
challenging hip alignment and balance
S E T U P : To transition from Going Up Side, step your top
foot down, placing it against the platform edge in parallel;
the pedal is in the down position. Reach your arms out to
your sides, stack your forearms in front of your chest, or
place your hands on your hips. (If using the EC, place your
front hand on the handle, and other hand on your hip.)

1. Press down on the pedal in a dynamic rhythm.

2. Resist the pedal back up, and then quickly back down.
Do 5–8 reps on both sides.

T I P S : Keep your weight evenly distributed, working

to isolate the work in your leg muscles and to maintain
hip alignment. Focus on sustaining a dynamic rhythm
throughout. If you don’t have someone spotting you, be
very careful not to let the pedal get away from you.

Skip this exercise if you have an acute

M O D I F I C ATI O N :
knee or ankle injury.

pilatesstyle.com 65
 Many people refer to the Electric
Chair as the High Chair, which is
a bit more politically correct,
SPRING SETTING: heavy
PURPOSE: “lifts” the seat

which I’ve never been. Personally,

S E T U P : Same as Pumping One Leg on Demi Pointe, but lift
both heels and reach your arms forward.

I love referring to it as the Electric 1. Press down on the pedal as you grow taller, working on

Chair, not just because I’m Texas-

maximizing your length and keeping both heels lifted.

2. Resist the pedal back up with control. Do 3–5 more reps, then
born and -raised,, but because it is p
repeat y
on your other side.

so dynamic!
d T I P S : Keep your weight evenly distributed without tipping your
pelvis back and forth as you lower and lift the pedal. BBe mindful
of the alignment of your spine—try
p not to hunch forwa ard.

Keep the heel

M O D I F I C ATI O N : STEP 1
of your standing leg down.

ADVAN CE D : Place your hands

behind your head.

66
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 STEP 1

RACHAEL LIECK
BRYCE is the owner and
senior instructor at Pilates
SPRING SETTING: heavy Methodology in Dallas,
P U R P O S E : targets and strengthens the inner thighs TX. She is dedicated to the
S E T U P : From Demi Pointe Pumping Variation, leave your classical Pilates method,
foot on the pedal, and open your body to the side, so and has worked with clients
you’re sideways to the Chair. Place your outside foot a ranging from five to 85 of all
few inches from the pedal in the “up” position, and open, fitness levels. Bryce teaches
externally rotating both legs. Keep your pedal heel high, from a place of authenticity,
and reach your arms to your sides. (If using an EC, hold with the goal of enriching
onto the handle in front of you.) people’s lives through
classical Pilates. Methodology marks the third studio that she has
1. Press down on the pedal with control, trying not to lean founded, opened and operated.
into the pedal while staying upright and keeping your A former contemporary dancer, Bryce was introduced to Pilates
Pilates box square. through her college ballet teacher. She first trained with Colleen Glenn
in Dallas, completing a rigorous program through The PilateSystem
2. Return the pedal up with control. Do 3–5 reps on each side. in 2001. She received her second certification with New York–based
Power Pilates in 2006, and became a teacher trainer for Power Pilates
TIPS: Don’t lock your standing knee—keep it soft and three years later. In 2014, Bryce embarked on a new adventure
work into your deep rotators. Rather than thinking that the with Alycea Ungaro, entering her Synthesis Mentorship program.
pedal moves up and down, think of it more like Side Splits She is now part of an international network of Pilates professionals
on the Reformer, and imagine that the pedal is moving who train and educate Pilates teachers for Real Pilates. For more
out and in. Focus on your inner thighs throughout. information, visit www.pilatesmethodology.com.

pilatesstyle.com 67
COVER STORY

PUTTING
PILATES
TO THE
TEST
Two Pilates Style
staffers take on
Joe’s challenge: In
10 sessions, you’ll
feel the difference,
in 20 sessions
you’ll see the
difference, and
in 30 sessions
you’ll have a
whole new body.
Spoiler alert—
they’re now method
devotees for life.
 TIFFANY ALLEN, SAN M ARCOS, CA

R O L E A T P S : I’ve had the privilege of escaping my day

job of technology-software sales a few times a year to It was after four months that I left
work with the Pilates Style team, to help manage and
style photo shoots. Talk about a break from sitting beaming: I did lunges on the Chair
behind the desk with a headset on all day! Confession,
though: My sister, Bambi Abernathy, is the editor-in- without holding on. That’s right—no
chief of this magazine!
support needed!—and I left with such
PAST FITN ESS EXPER IENCE: Before finding Pilates,
it was cardio, cardio, cardio! I was running half- confidence knowing I had created this
marathons and spinning, and the idea that I could
get a good workout at anything less than warp speed stronger person inside and out.
was hard to believe.
But I did have a break in my commitment to exercise
a few years ago, and Bambi is the one who inspired me
to take it back up. When she took over the magazine,
the Pilates community was new to her. Did it scare her,
PHOTOGRAPHY BY ROD FOSTER; HAIR AND MAKEUP BY TIFFANY LEE; ON TIFFANY: TOP BY LULULEMON, BOTTOMS BY ZOBHA; ON COURTNEY: HER OWN CLOTHES

yes, but did she back down, no—never. Each time I

dove into the pages of her magazine, I thought about
how she gets up and takes on this challenge every day.
I am thrilled that she let me be a part of her journey,
and I am even prouder to say that she was the, wink,
push, and then shove, that convinced me to reinvest in
myself—my body and my happiness.

W H Y S H E W A N T E D T O T R Y P I L A T E S : After my very
first shoot in Southern California, I thought, I have
got to try this! The women and men were amazing—
incredibly fit, inspiring and full of confidence, which
was something that, at the time, I needed a shot of
and quick. After meeting these people, I realized it
was time to slow down, and focus more on individual
body movements to see if I could transform key areas
that were bothering me, and so many of us women in
our late 30s and 40s—our thighs, buns, abs and jiggly
bat wings!

P I L A T E S I N S T R U C T O R S S H E W O R K E D W I T H : Mariah
Jones at her home studio; Courtney Miller at Courtney
Miller Pilates; and Reformer classes at Club Pilates

# O F S E S S I O N S S H E H A S TA K E N ( A S O F P R E S S
TIME): 24 private sessions and well over 100 classes!

W H AT S H E TH O U G HT A F TE R H E R F I R S T LE S S O N :
After that first photo shoot, I set up my first round of
privates with Mariah Jones. I remember thinking, Dang,
this is so crazy-hard, she must be joking that I will ever
hold a 60-second Plank. I was also a little intimidated by
the equipment and the terminology.

A F T E R 1 0 S E S S I O N S : Mariah gave me a fantastic

introduction to Pilates. I quickly learned that, while
I had endurance from all the cardio I did, I seriously
lacked flexibility and core strength, and was almost like
a jellyfish when it came to my upper body. But after
a month with Mariah and then on to Courtney, I was
excited to go to my sessions because I could tell I was ABOVE: “I REALLY DO LOVE THE CHAIR. HERE, I’M CLEARLY
getting stronger—I definitely felt more confident in my FOCUSED ON MY BREATH AND THE MOVEMENT!” SAYS ALLEN,
abilities! (continued on page 71) WHO’S WORKING HARD ON BALANCED BODY’S EXO CHAIR.

pilatesstyle.com 69
LEFT TO RIGHT: “THIS SERIES ON THE CHAIR MAKES ME FEEL LIKE I’M CINCHING MY WAIST!”

Because sometimes it takes a village, Mariah Jones, a classically trained

instructor, and Courtney Miller, the founder of Courtney Miller Pilates, spill
THE TRAINERS TELL ALL how and why Tiffany was so successful in the studio.

F I R S T O B S E R V A T I O N S : “The first
thing I noticed was Tiffany’s amazing
energy!” recalls Miller. “She was
literally beaming with positivity and
had an authentic excitement to make
a major life change. She knew exactly
what she wanted to achieve through
Pilates, and was committed to do the
work to get there.”
BODY ASSESSMENT NOTES:
“Physically, Tiffany had some muscle
asymmetries, postural issues, and
was lacking upper-body and core
strength—all very typical for someone
who works on a computer full time,”
says Miller.
W H AT TH E Y D I D TO G ETH E R :
“When we first started, I worked
almost exclusively on the mind/body
connection with her core. After a time,
her core strength grew and she was
able to keep her abdominals engaged
while thinking about what other
areas of her body were doing,” says
Jones, who usually started Tiffany on
the Reformer or mat, before moving
to the Tower and finishing with
standing work.
With Miller, “her workouts
typically consisted of a warm-up on
the Reformer. From there, we would
layer in progressive sequences that
would continue to build in difficulty
and endurance. We would always
incorporate spinal mobility, hip
extension, posterior-body work
and front-body lengthening. Each
session would wrap up with a positive
affirmation that Tiffany could take with
her for the rest of her day,” she says.
TI F FA NY ’ S STU D I O FAVO R ITE S :
“Tiffany is one of those rare clients who
is truly excited about working on all
the Pilates apparatus (even the Chair!).
Round-Back Pikes on the Chair, Short
Box Abdominal Series and Dynamic
Planking on the Reformer, and just
about anything that targets her booty
are among her favorites. Hamstring
stretches, and Teasers were definitely
not on her top-picks list, but she always
put on a smile while doing them!”
recalls Miller.
I N IT TO W I N IT: “Tiffany is a shining
example of how Pilates can change
your life,” says Miller. “Through
her commitment to achieve the
physical goals she set for herself, she
created a higher level of happiness
and confidence in all aspects of her
life.” Jones agrees: “Tiffany was
always ready to put in hard work and
challenge herself, which is exactly
the kind of work ethic that brings the
quickest changes.”

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 Today, I feel whole
again, inside and out,
and that is what makes
me most thankful for
Pilates during one of
NICHOL AS NGUYEN, HOUSTON, TX
the most challenging
periods of my life.

A F T E R 2 0 S E S S I O N S : After two
months, I started sprinkling in group
classes, a more affordable option,
and loved the interaction with more
people. I began to notice changes in
my body that brought a smile to my
face: My abs were noticeably flatter,
and I was starting to see definition in
my arms, which I never had, no matter
how much I ran or went spinning!
The slower, more methodical pace
of Pilates was forcing me to slow my
mind and focus on the work; I loved
the peaceful strength that I felt after
each class.

AFTER 30 SESSIONS: It was after

four months that I left beaming:
I did lunges on the Chair without
holding on. That’s right—no support
needed!—and I left with such
confidence knowing I had created this
stronger person inside and out. Pilates
has brought me back to an amazing
confidence that was buried under
an extra layer of fat and some crazy-
tough times. As I embraced getting
my body back, I was also trying to
figure out my new life as a 40-year-old
single mom. Many tearful, stressed-
out-to-the-max days forced me to
focus on only what I could control—
myself and my attitude.
I now tackle five classes a week—
it’s my time to invest in just myself R O L E A T P S : I work full-time as the creative director at Pilates Style,
and my breath, to reflect and to where I team up with our amazing group of editors, designers and
kick ass! I have a bubbly, outgoing photographers to put the magazine together.
personality, and for quite a while, I
was faking it (some days better than PAST FITNESS EXPER IENCE: A few years ago, I would go to the
others). But I faked it till I made it, gym a few times a week to run on the treadmill or elliptical. I also took
and I am now thankful to see that my a “body pump” weight-lifting class for several months until I fell off the
daughters know there are highs and wagon. I hadn’t really worked out for two years, until I started doing
lows, that we can persevere and how Pilates at the beginning of 2016.
strength can guide our lives. Today, I
feel whole again, inside and out, and W H Y H E WA NTE D TO TRY P I L ATE S : Honestly, I always felt a little
that is what makes me most thankful guilty about working for a Pilates magazine and not practicing the
for Pilates during one of the most method. Aside from seeing the incredible photos in our exercise stories
challenging periods of my life. and reading about the impact that Pilates can have in our “Success

pilatesstyle.com 71
 THIS PAGE, TOP TO BOTTOM: “HILARY AWAYS INCORPORATES THE HUNDRED INTO OUR
WORKOUTS, AND I DO THE SAME AT HOME TO KEEP UP MY PROGRESS. I ALSO ENJOY DOING THE
SWAN FOR THE STRETCH AND CHEST OPENING,” SAYS NGUYEN.

I’ve never stuck with exercising longer

than a few months, but I’m addicted to
Pilates now. I get excited to learn new
things from Hilary, and feel confident
about the work I can do at home on
my own now. I feel like I’m getting the
hang of it thanks to her careful and
precise guidance.

Stories” issue after issue, I was also inspired by the
instructors at our photo shoot at the 2015 PMA conference.
It was my first time seeing the movements in person, and
coming home from the conference, I decided that it was
finally time for me to “talk the talk” and “walk the walk.”
P I L ATE S I N S TR U C TO R H E W O R K E D W ITH : Hilary
Opheim at WAPilates
# O F S E S S I O N S H E H A S TA K E N ( A S O F P R E S S T I M E ) :
though the wonderful instructors at our PMA shoot made
it look so effortless, I quickly learned that it only looked
that way because of their years and years of experience
and strength.
A F T E R 1 0 S E S S I O N S : I could finally roll up with control,
a personal victory for me. I was learning a lot from Hilary in
the first 10 sessions; she made it a point to let me try new
apparatus early on, which was always a treat. I loved working
44 on the Reformer and doing ab work on the Spine Corrector.

W H AT H E TH O U G HT A F TE R H I S F I R S T LE S S O N : A F T E R 2 0 S E S S I O N S : At this point, I had been stretching

I learned just how glad I was to be finally taking the
Pilates plunge! I couldn’t roll up very far or touch my toes.
Even though I felt a little disconnected from my body
and uncertain whether I was engaging the right muscle
groups, Hilary was very encouraging and said she actually
thought I displayed a good mind/body construction. It
boosted my confidence. Learning that I needed to do
quite a bit of work motivated me to keep going, too. Even
more, and when I rolled up, I could touch my toes. It was
another milestone since my other chief reason for doing
Pilates (aside from getting stronger and toning up) was to
become more flexible and not groan every time I rolled
out of bed or got up from hunching over the computer
for hours. My sessions with Hilary became a weekly mini-
event that I could look forward to, many times even more
exciting than the feeling of leaving the office early on a

72
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 My body absolutely changed in the way I
could move and sit tall, thanks to classes with
Hilary and the homework she gave me to do
three to four times in between our meetings.
PHOTOGRAPHY BY GRACIE HENLEY/GOPICSLIVE; ON NICHOLAS: CLOTHING BY LULULEMON, SOCKS BY TOESOX; ON HILARY: TOP BY ATHLETA. BOTTOMS BY NOMI NOU
ABOVE: “I LOVE MY SESSIONS AT THE STUDIO BECAUSE AT HOME, I’D
ONLY DO THE THIGH STRETCH, BUT WITH HILARY, WE’D ADD CHEST
EXPANSION INTO THE MIX ON THE BALANCED BODY CADILLAC.”
Friday! My body absolutely changed in the way I could move and
sit tall, thanks to classes with Hilary and the homework she gave
me to do three to four times in between our sessions.
I had bought a pair of jeans at the end of 2015 around the
holidays, but they wouldn’t even zip. One day in February, I decided
to try them on in an effort to decide what to keep in my closet
or donate, and they actually fit! I was so excited about it, I texted
Hilary. Although I hadn’t changed my diet much or lost very much
weight, I was receiving compliments on how much leaner I looked.
AFTER 30 SESSIONS: I’ve never stuck with exercising longer than
a few months, but I’m addicted to Pilates now. I get excited to learn
new things from Hilary, and feel confident about the work I can do
at home on my own now. A few times, as Hilary was about to correct
my alignment, I was one step ahead and adjusted myself before she
even verbalized it; I feel like I’m getting the hang of it thanks to her
careful and precise guidance. We’ve run a quote in the magazine
attributed to Carola Trier—“Exercise. You’ll feel better!”—and that’s
exactly how I stay motivated before and feel after a Pilates session,
even if it’s just 20 minutes at home.
THE TRAINER TELLS ALL
Hilary Opheim, owner and director
of WAPilates in Houston, TX, shares
her insights on what it’s like to work
with Nicholas, and why practice
makes perfect.
F I R S T O B S E R V A T I O N S : When I first
met Nicholas, he was very quiet and had
not really done Pilates, aside from a few
video mat workouts. He said he didn’t
really work out, but was excited and
seemed focused.
BODY ASSESSMENT NOTES: I noticed
mainly two things. He had a weak core, and
his left foot wanted to supinate and rotate
as he moved.
Nicholas
W H AT TH E Y D I D TO G ETH E R :
worked on the Cadillac, Reformer, Ladder
Barrel, Spine Corrector and Wunda Chair.
We also did matwork, which he would
then do for his “homework” until our next
session. We focused on the abdominals,
specifically his obliques, as one side was
weaker, and also his hamstring flexibility
and pelvic stability. We also did a lot of
posture work, as Nicholas was rounded
from working on the computer and sitting
all day.
NICHOLAS’S PROGRESS: A good
example of how Nicholas has improved
is the Hundred. The first time we did it,
he had to keep his legs in tabletop or
immediately felt his back. Now, he will
start as Joseph Pilates taught, with his
legs long and low over the footbar on the
Reformer or on the mat. Nicholas is now
aware when his foot starts to shift and can
correct himself.
S T A R S T U D E N T : Nicholas was very good
about doing his homework and coming
to sessions, and one day, we were on the
Reformer about to do the Hundred. He
asked if he could have the footbar down.
So we lowered it, and he did the Hundred
with perfect form. I had to take his picture
to show him, and he was so pleased. I
decided to post it on our Facebook page,
and the next day, my longtime client
Janine was going on and on about how
perfect his form was and asking how long
he had been doing Pilates. I told her just
a few months, but he did his homework
and that he had really improved. She now
does her homework and has a great little
competition going with Nicholas—all in
fun, of course. PS
pilatesstyle.com 73
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(Makes 8 servings)

1 LARGE CARROT, PEELED AND ROUGHLY CHOPPED

½ CUP PECANS
½ CUP WALNUTS
1 CUP DRIED APRICOTS
1 MEDIUM ORANGE, ZESTED
2 TEASPOONS MINCED FRESH GINGER
½ TEASPOON CINNAMON
¼ TEASPOON NUTMEG
¼ TEASPOON GROUND CLOVES
A PPLE SA N DW I C H E S 1
⁄8 TEASPOON SALT
1
⁄3 CUP UNSWEETENED SHREDDED COCONUT
This riff on the iconic PB&J is great for both gym bags and lunch
boxes. The dynamic duo of apple and figs provides carbs to give 1. Place the carrots, pecans and walnuts in a food
you the little rev your body needs. You can add extra crunch by processor and pulse until pulverized. Add the apricots,
sprinkling on some granola. orange zest, ginger, cinnamon, nutmeg, cloves and salt,
(Makes 6 servings) and blend until the mixture sticks together when pressed
between your fingers.
½ CUP DRIED FIGS, STEMS REMOVED 2. Roll the mixture into 16 (1-inch) balls. Place the coconut
¼ TEASPOON CINNAMON on a plate and roll the balls in it, pressing down gently to
1 TEASPOON GRATED FRESH GINGER adhere. Chill in an airtight container for up to 1 week.
1 TEASPOON LEMON ZEST
3 TABLESPOONS PEANUT BUTTER OR OTHER NUT BUTTER, DIVIDED GAME CHANGERS: Use almonds instead of pecans. Swap
2 LARGE APPLES, CORED AND SLICED INTO SIX ¼-INCH-THICK out orange zest for lemon zest. Replace the coconut with
ROUNDS* hemp or sesame seeds.

1. Place the figs in a bowl, cover with 1 cup boiling water PER SERVING: 150 calories; 2g protein; 11g fat; 14g carbs;
and let soak for 30 minutes. Place the figs, soaking liquid, 3g fiber; 56mg sodium
cinnamon, ginger, lemon zest and a pinch of salt in a
blender, and blend until slightly chunky. Let cool. (The jam
can be chilled for up to 10 days.)
2. Spread 1½ teaspoons nut butter and 1 tablespoon fig
jam on 1 apple slice, and top with another apple slice.
Repeat with the remaining apple slices and filling.

GAME CHANGERS: Use store-bought berry jam or cherry

preserves instead of the fig mixture. Replace the nut
butter with coconut butter or seed butter.

PER SERVING: 173 calories; 3g protein; 4g fat; 20g carbs;

3.5g fiber; 20mg sodium

*If not eating right away, brush the apple slices with
3 tablespoons water and 1 tablespoon lemon juice to
slow browning.

74

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When it comes to nutrition, the #1 question we receive is…What
should I eat pre- and post-workout? Thanks to a new cookbook
from PS contributor Matthew Kadey, MS, RD, here you have it.

AFTER
B LU E B E R RY PROT E I N
FR E E Z E R PA N C A K E S

By thinking ahead and making a batch of these protein-rich

pancakes and freezing them, you can almost instantly enjoy a
taste of breakfast for your recovery meal. Lemon zest adds a nice
lemony essence to each bite.
(Makes 7 servings or 14 pancakes)

½ CUP LIQUID EGG WHITES (OR 4 REGULAR EGG WHITES)

1 CUP REDUCED-FAT COTTAGE CHEESE
1 MEDIUM BANANA
¼ CUP PURE MAPLE SYRUP
FA R R O EGG C A K E S 1½ CUPS OAT FLOUR
1 TEASPOON CINNAMON
These handheld frittatas follow the rules of post-training nutrition, 1 TEASPOON BAKING POWDER
namely teaming up carbs and protein. You can enjoy them straight ½ TEASPOON BAKING SODA
from the fridge or cooler, at room temperature or heated for about 1 LEMON, ZESTED
30 seconds in the microwave. And there is no reason why these 1 CUP FRESH OR FROZEN BLUEBERRIES
can’t serve as a quick breakfast or lunch option.
(Makes 6 servings) 1. Blend all the ingredients, except for the blueberries, in
a blender until smooth. Stir in the blueberries.
½ CUP FARRO 2. Warm a lightly greased skillet over medium-low. Scoop
6 LARGE EGGS ¼ cup batter into the pan and cook for 2 minutes per
1
⁄3 CUP LOW-FAT MILK side, or until golden. Repeat with the remaining batter,
1 MEDIUM RED BELL PEPPER, DICED greasing the pan as needed. Let cool completely.
1 CUP FINELY CHOPPED SPINACH 3. Place the pancakes on a parchment paper–lined
2 SHALLOTS, FINELY CHOPPED baking sheet and into the freezer until completely frozen.
1 OUNCE GRATED PARMESAN CHEESE (ABOUT 1⁄3 CUP) Transfer to a zip-top freezer bag and store frozen for up
1 TEASPOON DRIED THYME to 2 months.
1 TEASPOON SMOKED PAPRIKA (OPTIONAL) 4. To reheat, stack the pancakes on a plate and
½ TEASPOON SALT microwave for 90 seconds, or until heated through. You
¼ TEASPOON BLACK PEPPER can also reheat in an oven or toaster set to 350°F.

1. Place the farro and 2 cups water in a medium GAME CHANGERS: Use plain Greek or dairy-free yogurt
saucepan. Bring to a boil, reduce the heat to medium- instead of cottage cheese. Go with spelt flour, whole
low and simmer, covered, until tender, about 25 minutes. wheat pastry flour, or a 1-to-1 gluten-free flour blend.
Drain any excess water.
2. Preheat the oven to 375°F. In a large bowl, whisk PER SERVING: 192 calories; 11g protein; 2g fat; 32g carbs;
together the eggs and milk. Stir in the remaining 4g fiber; 161mg sodium
ingredients and cooked farro. Divide among 12 standard-
sized greased muffin cups and bake for 20 minutes, or
until the eggs are set. Let cool for a few minutes before
unmolding. Keep chilled for up to 5 days.

GAME CHANGERS: Swap out farro for wheat berries, freekeh,

spelt or gluten-free millet or sorghum. Make ’em dairy-free
by using nondairy plain milk, and replace the Parmesan
with nutritional yeast. Stir in chopped Swiss chard instead
of spinach. Add some chopped cooked bacon.

PER SERVING: 181 calories; 12g protein; 7g fat; 16g carbs;

6g fiber; 359mg sodium

pilatesstyle.com 75
COMPLEMENTS

READY.
SET.
DANCE! Dance cardio is taking
the fitness world by
storm; but can it jazz up
your Pilates practice?
by Joanna Powell

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 As a Pilates instructor who also performs with the
avant-garde Eryc Taylor dance company in New
York City, Nicole Baker felt she had a full and
well-balanced fitness program. But earlier this
year, while wandering around Manhattan’s Union
Square, she happened upon the The Movement,
a popular boutique fitness studio that offers
intense cutting-edge dance-cardio classes called
MOVE—and her interest was sparked.
“The music was blasting, the lights were
down low, and the patterns were so fun,” she
says. She quickly became addicted. “It was a
perfect way to relieve stress and relax my brain
after a long day.”
What’s more, by adding dance cardio to her
regimen, her body began to change. “Pilates
lengthens my body and takes out the bulge,"
she explains, “but the dance classes helped
me burn fat. Before I knew it, I’d lost the five
pounds I was dying to get rid of.”

Sweatbands and Leg Warmers

While the pulsating club-like atmosphere of
today’s rhythmic cardio classes are drawing
new followers by the thousands, dance
workouts got their start back in the 1970s with
a military wife named Jacki Sorensen, who
first combined music and dance with aerobic
exercise classes in a program for Air Force
spouses. Through spin-off classes and a best-
selling book, Sorensen spawned a new fitness
craze called dance aerobics, a phenomenon
that then morphed into Jazzercise and
Freedanse. With the release of Jane Fonda’s
first video in 1982, dance aerobics—and
spandex and leg warmers!—were catapulted
into worldwide popularity.
“Men didn’t like the term ‘dance’ in dance
aerobics, so it became just ‘aerobics,’” recalls
Aida Johnson-Rapp, a Pilates instructor and
director of group exercise at East Bank Club in
Chicago. “Then we had low-impact aerobics,
then step classes, which were very dancey,
followed by cardio funk in the late 1980s and
cardio hip-hop in the 1990s. By the early
2000s, Latin cardio caught on. That led to the
Zumba explosion that’s still happening today.”
DANCING WITH THE STARS
On another parallel, Tracy Anderson, whose
innovative “muscular structure” moves gained
her an elite Hollywood following, including
Gwyneth Paltrow and Jennifer Lopez, was
also a major contributor to today’s dance-
cardio boom.
“Things like Jazzercise and step aerobics
were a little too sterile,” notes Katherine
PHOTOS BY BIGSTOCK
the Tracy Anderson Method, which
also has roots in Anderson’s
Pilates background, is credited
with triggering a new dance
approach that has people getting
jiggy with it everywhere.
Rather than just doing fitness exercises in OPPOSITE PAGE: ZUMBA
time with music, Anderson also changed the HAS GROWN INTO A
moves, incorporating steps from hip-hop, FITNESS PHENOMENON,
modern dance and jazz. “Tracy pulled out WITH CLASSES STILL
movements that are fun to do and relatively BOOMING AT GYMS
easy to pick up, and she made it interesting as ACROSS THE COUNTRY.
well as effective,” says Greiner. As a result, the
Tracy Anderson Method, which also has roots THIS PAGE: TRACY
in Anderson’s Pilates background, is credited ANDERSON (CENTER),
with triggering a new dance approach that has TRAINER TO STARS LIKE
people getting jiggy with it everywhere from GWYNETH PALTROW
small boutiques to gyms across the country. AND JENNIFER LOPEZ,
HELPED MAKE DANCE
FROM MAINSTREAM TO HIGH-END CARDIO AN "IT"
While Zumba initially drew the lion’s share of WORKOUT BY COMBINING
the 21st century market—and is still enduringly IT WITH POP MUSIC.
popular—dance cardio is actually the rare
fitness trend that has moved from mainstream
to high-end rather than vice versa.
The upscale Equinox clubs now offer 300
cardio-dance classes a week and see demand
increasing. “Dance cardio is on the rise,” says

Greiner, a NYC-based Pilates instructor, Emma Barry, Equinox’s director of group-

Anderson protégé and creator of KGBody.
“Instead of using canned gym music or campy
pre-recorded soundtracks, Tracy took top-40
hits and dance remixes, and created workouts
to music people really wanted to listen to.”
fitness programming. Leading the surge,
she says, are DJ-enhanced experiences, like
GROOV3, which was created by celebrity
choreographer Benjamin Allen and feels more
like a dance party than an exercise class.

pilatesstyle.com 77

ABOVE: RESEARCH HAS CHOICES GALORE
SHOWN THAT DANCE But dance-cardio classes attract fans of all
CARDIO CAN HELP BEAT ages. Johnson-Rapp reports that at the East
STRESS AND EVEN BOOST Bank Club in Chicago, attendance is soaring at
YOUR MEMORY. about a dozen different dance classes—from
Latin Groove to the new crowd-pleaser, SWAG
OPPOSITE PAGE: DANCE (Sweating With a Groove), taught by a former
CARDIO CAN ADD backup dancer for Beyoncé who leads routines
ANOTHER LEVEL OF to songs by the likes of Britney Spears and
AWARENESS TO YOUR Justin Bieber. Another new favorite is NIA, a
PRACTICE. non-impact approach which combines dance,
martial arts and healing arts.
“I’ve seen a huge uptick in the last year,”
adds Greiner of her signature class KGBody,
which combines toning and dance cardio in
beginner-friendly repetitive patterns. And she
reports seeing the same explosion among
her cardio diva colleagues in New York’s
elite smaller boutiques such as Simone de
la Rue’s Body by Simone and Anna Kaiser’s
AKT in Motion (both have streaming options
available online).
“Dance workouts never really went away,”
says Johnson-Rapp, who still teaches a hip-
hop class in addition to Pilates. “But now
they’re back with a vengeance.”
BY POPULAR DEMAND
When you consider the sinewy, sculpted
bodies emerging from these energizing and
fat-blasting dance-cardio sweat sessions, it’s
easy to see why devotees are so hooked. “My
clients swear their bodies feel leaner, firmer
and more toned, and that they feel more
energized and empowered after one of my
sessions,” says Cindy Leos, a Pilates instructor
and former dancer who now teaches a dance-
cardio-Pilates hybrid in Los Angeles. “But not
only can dance cardio help you lose weight
and stay flexible, it reduces stress and even
boosts memory.”
Indeed, in a one-hour dance-cardio class,
an average-sized person can expect to burn
more than 400 calories. Do that three times a
week and you could drop nearly 20 pounds in
a year without dieting.
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“My clients swear their
bodies feel leaner,
firmer and more toned,
and that they feel
more energized and
empowered after one
of my sessions,” says
Cindy Leos.
“A big part of the dance-cardio love is due
to the fact that every class is unique,” adds
Lauren Rodriguez, a BASI Pilates–certified
instructor who also teaches dance cardio at
NYC’s Body Conceptions by Mahri. “You’re
constantly doing different moves and varying
the way you work your body, so it’s hard to
get bored. The music also plays a big role
in making the class fun and keeping you
distracted from the ‘pain,’ which can also
benefit your athletic performance.”
A WEALTH OF BENEFITS
The release of mood-lifting endorphins from
exercise is amped even higher by shaking your
booty in time to music. According to a 2007
study in the Arts in Psychotherapy, just one
energetic dance session can reduce depression
more than either strenuous exercise alone or
just listening to upbeat tunes.
In addition, in a 2003 study published
in the New England Journal of Medicine,
researchers looked at the effects of 11
different types of physical activity, including
cycling, golf, swimming and tennis, but found
that only one of the activities studied—
dance—lowered the risk of dementia.
Moreover, a 2008 study in Circulation:
Heart Failure found that people with cardiac
conditions who danced for just 20 minutes
three times a week improved their heart health
more than people who did longer sessions
of traditional cardio exercise. On top of that,
because dance is a form of exercise that
“combines movement, social interaction, and
fun,” as the study states, people “are generally
well motivated to continue the program until
the end, with a low rate of withdrawal.”
YIN AND YANG
Given the historical overlap between dance
and Pilates, dance cardio and the method
dovetail particularly well, experts say. “Pilates
can support your dancing, and dance can
also support your Pilates practice,” explains
Johnson-Rapp, a level-three Power Pilates
 instructor. “In dance, you’re moving your arms,
you’re twisting, you’re sliding, you’re moving
forward and backward and laterally, you’ve got
back extension, full flexion; you’re moving in all
the planes. Those are all things we address in
Pilates as well.”
Adds Leos: “Both Pilates and dance cardio
help with concentration, coordination, balance,
strength and endurance.”
Besides melting fat and building lean
muscle, dance can enhance your Pilates
practice in subtle ways as well. “Even though
we’re doing slightly more complex and
faster-paced movements, dance cardio can
add another level of body awareness as well
as control, flow and stamina to your Pilates
practice,” explains Rodriguez.
Mirroring a dance instructor’s moves is
also a focus booster, which helps with the
concentration that’s essential to Pilates. Like
Pilates, “it teaches you where all your body
parts are,” says Johnson-Rapp, “so you are
better at finding your center when you’re
practicing Pilates.“
THE PILATES ADVANTAGE
On the other side of the coin, Pilates will give you
a leg up in cardio-dance classes. “Pilates made
me unbelievably aware of my core,” explains
Greiner. “And that everything else—your arms,
legs, etc.—is just an extension of your core.
Somebody who doesn’t practice Pilates will tend
to think of their arms, their legs and their abs
separately; Pilates students know that everything
comes from the center and works its way out
from your powerhouse.”
The beauty of both of these practices is that
you could do one of them every day without
risking injury, says Johnson-Rapp. “People who
take dance classes need strength, balance,
coordination and core strength; Pilates gives
them that without making them do something
boring, or having to lift heavy weights,” she says.
ALL THE RIGHT MOVES
For most beginners, a first-time dance class
can be intimidating. “Don’t let it be!” insists
Johnson-Rapp. “Most people who teach dance
for fitness are not as rigid as those who teach
performers.” In her Zumba class, she urges
PHOTOS BY BIGSTOCK
students not to waste a second worrying if they
don’t get a step—but just move to the left and
right, forward and back when she does, and
have a good time. “I tell people to just bring
their spirit and fake it until they make it!”
At Katherine Greiner’s KGBody class (which
will be available for online streaming this fall),
she tells clients to learn the movements of
the feet first and not to worry about the arms.
“Watch the instructor’s feet—don’t watch your
own feet!” she says.
She also suggests that newbies stand
diagonally behind and to the right of the
instructor. “In Western society, our brain is
conditioned to read and learn from left to
right,” she explains. “If you’re watching the
instructor from the right side, your eye is
working from left to right, and you’ll learn the
moves more quickly.”
Greiner also cautions that when dancing
in a room with mirrors, it’s better to watch the
back of the instructor than his or her reflection
in order to minimize confusion in your brain.
“It’s all about having fun and letting go of
judgment,” says Leos. “Stay out of your head,
and don’t give up.”
HOW TO GET INTO THE GROOVE
With more and more variations of dance cardio
cropping up every day, how do you know
what class is right for you? First and foremost,
consider your musical tastes. “Music is what
guides the class,” says Johnson-Rapp. “If you
don’t like Latin music, then Zumba isn’t for you.”
It’s also important to find the right fit with the
instructor’s personality. Most will allow you to
observe a class for 10 or 15 minutes, or you can
buy ClassPass and try a bit of everything until
you find your niche.
Meanwhile, wearing comfortable clothes
and supportive shoes will boost your
performance. “A lightweight sneaker with
lateral support and extra cushioning at the
pad of your foot is helpful since most of the
jumping is done on the balls of your feet,”
advises Rodriguez, who likes cross-trainers or
running shoes. “Then just let loose and have
fun! The more you do it, the more comfortable
you’ll feel. Before you know it you’ll be busting
out the moves like a pro.” PS
Greiner explains, "Somebody who
doesn’t practice Pilates will tend
to think of their arms, their legs
and their abs separately; Pilates
students know that everything
comes from the center.”
pilatesstyle.com 79
 PIL ATES ANY TIME
MEET THE NEX T

S TAR
PROZONE

These 10 instructors hope

to share their love for the
method with students
around the world.
By Anne Marie O’Connor

It’s a dream of many teachers of
the method—to film a workout
for Pilates Anytime—and join the
company of prestigious names like
Mari Winsor, Kathryn Ross-Nash,
Rael Isacowitz and Brent Anderson.
Earlier this summer, 99 hopefuls
from around the world filmed
a short video for a chance of
winning the Next Pilates Anytime
Instructor Contest. This year’s
judges, including Benjamin
Degenhardt, Cara Reeser,
Michael Fritzke, Ton Voogt, Shelly
Power and reigning champ Sara
Colquhoun, who graced the cover
of the March/April issue of Pilates
Style, reviewed the submissions
and chose the 10 finalists.
The winner will be flown to
the Pilates Anytime studio in
Carpinteria, CA, to film her session,
then get a free pass to the PMA
conference in Phoenix this October.
There, they will also do a photo
shoot for a four- to six-page story
in Pilates Style.
The winner will be selected
by qualified Pilates Anytime
members up until September 11,
2016. (For more contest details
and to cast your vote, go to
www.pilatesanytime.com.)
Get to know each of the
finalists below—and steal their
th tips
for improving yourr practice.
p PS

DELIA BUCKMASTER JOANNE COBBE

owner and instructor at
STU D I O : owner of JPilates
STU D I O :
Exhale Pilates+ in Whitefish, MT Limited in London, U.K.
YEAR S TEAC H I N G P I L ATE S : 15 YEAR S TEAC H I N G P I L ATE S : 15

FAVO R ITE CU E : One that FAVO R ITE CU E : I really love to

I really love is “resist the
negative” to emphasize the
eccentric or lengthening contraction
of the muscle. It applies to just about
every Pilates exercise, especially when teaching Footwork
on the Reformer.
John Garey
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
has been my mentor for 15 years and gets credit for my
strong Pilates foundation. He taught me that I could
apply Pilates to all workout programs and still maintain
the integrity of Joe’s work. I learned by his example
that the key to success as a teacher is creativity,
individuality and a positive attitude. He truly makes
Pilates fun.
ADVI CE F O R B E G I N N E R S : Never push your practice past
your ability. Doing so will get you injured, not stronger.
[Watch your]
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
neck alignment. I recommend watching the video first and
listening intently to the cues before doing the exercises.
encourage the two-way stretch
in every move to enhance the
feeling of space throughout the body,
especially through the spine and hips. In
Roll-Up, I say, “Reach out through the crown of the head,
fingertips and heels whilst drawing back through the waist
as you articulate back to the mat.”
There are so
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
many, but the one that really stands out is Amy Taylor
Alpers. She inspired me to understand how Pilates is so
much more than simply a system of exercises to help us
move better.
ADVI CE F O R B E G I N N E R S : Just move! Do not worry about
being perfect—enjoy the movement.
Be aware
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
of your head alignment, as it has a huge impact on the
rest of the spine. Think of it as the first vertebra and
[recognize] how it aligns and follows the shape of the
spine throughout the movements.

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 JANA DANIELSON
owner of Lead Pilates,
STU D I O :
Cycle & Fitness in Saskatoon,
SK, Canada
YEAR S TEAC H I N G P I L ATE S : 8
FAVO R ITE CU E :When you find
your feet and actively include
them in a exercise-prep phase, the
core will also participate. In Shoulder
Bridge, I cue the connection of the big toe, baby toe and
heel down into the mat like you are standing on a beach.
Portia Page.
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
Her gentle soul, creativity with movement and detailed
approach to teaching have been very inspiring to me.
JANA PHOTO BY TAMMY ZDUNICH FROM BOEHMER PHOTOGRAPHY; CHRISSY PHOTO BY ERIN CROOKS; OTHER PHOTOS COURTESY OF THE RESPECTIVE CONTESTANTS
ADVI CE F O R B E G I N N E R S : Understand that the “magic” of
Pilates happens in the process of undoing old habits and
rewiring new, organized patterns. If you are dedicated to
your practice, you will gain increased quality of life.
Our muscles
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
should be moving our bones and not the other way
around. Be sure you are living your practice, especially
your feet. Sixty percent of your weight should be on your
heels, 40 percent on the widest part of your foot. You
should feel the “tripod” of the big toe, baby toe and heel.
DANICA KALEMDAROGLU
owner of Pilates 804
STU D I O :
in Richmond, VA
YEAR S TEAC H I N G P I L ATE S : 11
FAVO R ITE CU E : “Your neck
is part of your spine...not your
face” to bring awareness
to the cervical spine as an entity
of the whole in almost any exercise. It’s
particularly important in the completed curve of Roll-Up,
when everyone wants to throw their shoulders, drop their
neck, reach for their toes and bring their nose to their knees.
Amy Taylor
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
Alpers and Rachael Taylor Segel, and every teacher at
The Pilates Center of Boulder have been incomparable.
Overall, they taught me how to learn from my clients.
ADVI CE F O R B E G I N N E R S : Rome wasn’t built in a day—
and neither will your core. We have been inundated with
quick-fix workouts, but Pilates works gradually, taking the
body to new dimensions with every workout.
[Beware of]
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
exceeding your range of motion. Just because you can
pull your leg to your face in Tree doesn’t mean you should.
Take lessons to learn what range is healthy for your joints.
CASSIA FRADE
owner of a studio in
STU D I O :
the Companhia do Nado gym
in Belo Horizonte, Brazil
YEAR S TEAC H I N G P I L ATE S : 8
FAVO R ITE CU E : I always like to
tell clients to open space in their
spine and grow tall to overcome
gravity—and as Joseph Pilates always
said, to create space for the internal organs.
Benjamin
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
Degenhardt. In 2015, I took a three-day-long series of six
workshops with him. After hearing Benjamin’s research on
Contrology history and the philosophy of Joseph Pilates, I
felt inspired to travel around Brazil teaching a workshop
I created called Pedagogic Praxis of Pilates, which covers
the history and the essence of Contrology. It has been
approved by the PMA to offer eight CECs.
ADVI CE F O R B E G I N N E R S : Do Pilates! As Joseph Pilates
said, “I can explain my system in words, but it will not
mean anything! You must do it to understand."
Make sure
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
the neck is relaxed, and to have a neutral position of the
lumbar spine when your feet are flat on the e floor.
CHRISSY KUNY
owner of The
STU D I O :
Movement YXE in Saskatoon,
SK, Canada
YEAR S TEAC H I N G P I L ATE S : 6
FAVO R ITE CU E : My favorite
cues for exercises with spinal
rotation or extension involve
using the heart/sternum to lead the
move, for instance, “Open your heart throughout the
movement” or “Keep your heart proud.” I love Pilates,
so I naturally infuse passion and love into my teachings.
Our mentor
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
and muse Joseph Pilates! He gave me the gift of passion
for movement, life direction and a platform to enrich the
lives of others.
ADVI CE F O R B E G I N N E R S : Celebrate when you do well,
and don’t worry if you’re not perfect.
Never
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
underestimate the power of your eyes—where they go,
your body will follow. If working out to a video or podcast,
try being more of an auditory student than a visual one.
This will allow you to use your eyes to help rather than
hinder your movement.
pilatesstyle.com 81
CARRIE PAGÈS
STU D I O :owner of In Balance
Pilates Studio in Wilmington, NC
YEAR S TEAC H I N G P I L ATE S : 16
FAVO R ITE CU E :Lately I’ve
been focusing on not locking
the knees, and I’m noticing a huge
difference, specifically when doing
Leg Circles on the Reformer or Cadillac.
Karen Sanzo,
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
who taught me the importance of making your student
feel successful and empowered no matter where they are
in the Pilates process. As a former dancer, I had always
concentrated on the flaws in my movement, so this shift in
focus was life-changing.
ADVI CE F O R B E G I N N E R S : Patience and persistence—
Joseph Pilates’ own words! When an exercise is
challenging, don’t get frustrated, but get excited about
your upcoming success. Pilates is a process, and no one
does every exercise perfectly on the first try.
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S : It can be
dangerous to twist your neck to look at your computer
screen when doing video workouts, so watch the class
before you actually do it so you’re familiar ar wi
with h it.
STEPHANIE ROSS-RUSSELL
director and instructor
STU D I O :
of Stephanie Yoga Pilates and
Oxford Yoga Pilates Ltd in
Oxford, U.K.
YEAR S TEAC H I N G P I L ATE S : 20
FAVO R ITE CU E :“It’s in the length
that you get the strength.” I apply
this cue in so many situations, whether
the spine is curved, extended, rotated or in a side-bend.
All my
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
teachers have had a big impact; recently, it’s probably
been Karin Locher, who introduced me to Thomas Myers’
Anatomy Trains. Understanding more about fascia and the
lines has changed my teaching immensely.
ADVI CE F O R B E G I N N E R S : Don’t worry about wanting
to get it all right in the beginning. This will only bring
tension into the body. Keep moving with awareness and
persistence, and the important principles of the Pilates
method will reveal themselves.
Gripping the
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
superficial muscles creates a common misalignment in the
body, shortening either the front or the back of the body.
Always keep length in your structure.
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BECKY PHARES
manager and
STU D I O :
instructor at Integrated
Physical Therapy and Pilates
in Lafayette, LA
YEAR S TEAC H I N G P I L ATE S : 8
FAVO R ITE CU E : “Create
length!” I use it in every situation!
It’s the easiest thing for the client to
do in their body, and it has the most profound results.
Alix Sorrel,
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
a physical therapist and Polestar mentor, who has
introduced me to concepts that I never knew existed.
ADVI CE F O R B E G I N N E R S : Have fun and enjoy your time
in class. There is no need to master every concept in your
first class. Understand you will always be a student and
therefore will always be learning about your body.
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S : The biggest
issue I see is when people are doing Plank. Imagine that
you’re building a really big house. What would happen
to the roof if you didn’t add support beams? It would
cave in! So when you do Plank, if your support beams
(i.e., core control and spinal alignment) are not there,
your back will cave in.
ANALÍA ALEGRE-
FEMENÍAS WEBER
STEPHANIE PHOTO BY VANITY STUDIOS; OTHER PHOTOS COURTESY OF THE RESPECTIVE CONTESTANTS
instructor at Pilates at
STU D I O :
Nolte in Coralville, IA
YEAR S TEAC H I N G P I L ATE S : 10
“Tampon
FAVO R ITE CU E :
to your heart.” Only women
understand this cue, and it always
gets a giggle, but it immediately
makes you engage the pelvic-floor muscles.
Charlotte
B I G G E ST I N F LU E N CE O N YO U R TEAC H I N G :
Adams, a modern-dance and kinesiology teacher.
She never made me feel as if a step or a pose were
impossible, but instead, invited me to explore it in my
own body. How individuals discover and understand
how their body performs in say, Swan, is more
important than how it looks. It gives each client a space
to self-discover their potential.
ADVI CE F O R B E G I N N E R S : Be patient! The journey you
are about to embark on is hopefully lifelong. We are like
cars—we need maintenance to stay functioning.
Check your
ALI G N M E NT TI P F O R AT- H O M E EXE R C I S E R S :
pelvis! It is such a foundation for Pilates. If the pelvis is
placed correctly, the rest of the body can move efficiently.
PILATES IS...EMPOWERING.
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pilatesstyle.com 83
 'LVFRYHULQJWKH
Fountain of Youth
POWERHOUSE
When a 50-year-old lawyer named David Freeman
first tried Pilates 21 years ago, he had no idea it
would heal a debilitating back injury, lead him to a
new career and transform his life.
by Anne Marie O’Connor
Pilates Style: I know you live in Fort
Lauderdale now, but you grew up in New
York, right?
David Freeman: Yes, I was born in the Bronx in
1945 and moved to Westchester County, NY. I
attended Hobart College and Georgetown Law
School, graduating in 1969. I moved back to
Westchester and practiced law in New York for
over 40 years, then moved to Florida in 2000.
PS: How did you discover Pilates?
David: I have always been athletic and
eventually, I ended up injuring my back. By my
late 40s, it had gotten really bad, and I was
advised to have surgery. Pilates was my last
shot before surgery. I went to a teacher named
Carol Baker, whom I later found out had
trained with Romana Kryzanowska.
PS: Did you see results immediately?
David: Not immediately. Carol had to modify
the exercises because of my pain level, so the
improvement was gradual. But as soon as the
pain went down and I could start working harder,
my body started changing. They told me when
84
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I first started that I’d feel better in 10 sessions,
look better in 20 and have a new body in 30—
and they were right. Twenty-one years later, I
have no back problems and never had surgery.
PS: How did you end up going through
Romana’s teacher-training program?
David: Carol saw that I was excited about
what Pilates had done for me and that I
wanted to make it a part of my life. She told
me to see Romana at Drago’s in NYC. She
explained that Romana had been trained by
Joseph Pilates and taught with him.
Romana was in her 70s by then, but I knew
immediately when I met her that I wanted to
have her energy, her passion for life and move
like she did when I reached that age. I knew I
had to learn everything from her that I possibly
could. I studied with her like I was studying for
the bar exam.
She was also pretty interested in me. I
was a 50-year-old attorney, and at that time,
most of the apprentices in her program were
dancers in their 20s. She really liked my effort,
my spirit and the way I taught.
PS: And you also studied with Bob Liekens?
David: Yes. Bob was a teacher trainer for the
certification program and was the author of
the teacher-training manual that Romana used
in the teacher certification program. It took
me over two years to complete the program,
but I became certified in 1999. By then, I had
probably studied over 1,000 hours.
PS: Did you practice law while doing
teacher training?
David: Yes. I was still a lawyer full time in
Westchester. Taking 1,000 hours out of my
law practice to become a teacher was quite a
financial sacrifice. Once certified, I even set up
a Pilates studio in my law suite so I could teach
part time.
PS: What was it like working with Romana?
David: Romana put my body places that I never
thought it would go. I would say, “Romana, it’s
going to break,” and she would say, “It’ll break
if you let it break, but you can do it. Use the
muscles that’ll get this done, don’t use anything
else. Concentrate, concentrate. Start from the
center and work out.”
If you said, “I can’t do that” to Romana,
she’d say, “get up here right now,” and make
you do whatever you said you couldn’t do.
Pilates empowers you, and Romana ingrained
that into you.
PS: What are some of the things Romana
told you that stand out in your mind?
David: That Pilates is not just an exercise
program—it’s a transformational experience.
She lived in a walkup apartment. I remember
I walked into her building one day and asked,
“Where’s the elevator?” She said, “How dare
you!” She would always say that learning how to
breathe is the best benefit you get from Pilates.
Here are some quotes from Romana that I
had written down:
“You can say what Pilates is in three
words—stretch, strength, control—
and the control part is the most
important part because that makes
you use your mind.”
“If someone tells you Pilates is not aerobic,
they are lying.”
“You can study many years, but you can
always find something to pick on.”
“Don’t let me hear a spring.”
“Your body is the power, the balance
and control.”
Romana also always said, “Pilates is your
fountain of youth.” This summer, I’m going
)LYH0LQXWHVZLWK DAVID FREEMAN
FAVORITE APPARATUS: The Cadillac. Joe Pilates called it the
Cadillac because it was the best. You can do almost anything on it.
You can do mat and Reformer on it, and the majestic Candlestick,
one of Romana’s favorites.
MOST BELOVED MAT MOVE: Boomerang. It’s a very dynamic,
beautiful move. It shows everything great about Pilates—the flow,
the core strength you need to get into the Teaser position, the
balance you have to have to maintain that position, and the stretch
you feel when you finish.
THE TEACHERS WHO
INSPIRED YOU: Romana
taught me all of the
movements, including the
cues and the art of using the
hands, but most importantly,
the spirit aspect of Pilates,
which is indispensable. Bob
Liekens taught me how to
teach Pilates as a man—I got
that Joe Pilates perspective
from him. And of course,
there was Carol Baker, who
first infused me with the
greatness of Pilates.
A DAY IN THE LIFE: I swim and then work out (Pilates, weights). I
teach Pilates and observe my apprentices teaching. I do some USPA
work and work on my wife’s wellness business, then hit the golf
course. I’ll then try and catch a happy hour somewhere.
MOST SATISFYING MOMENT AS A PILATES TEACHER: This
80-year-old guy with Parkinson’s came in to my studio. He was very
unsteady and could barely put one foot in front of the other. After
speaking with him, I found out that he used to be a gymnast who
worked out at Drago’s (where Romana also taught) years before. It
was almost like fate brought us together. I trained him for a couple
of years and got fabulous results. Pilates woke up some of those
muscles that he lost, and he began to move again and regain some
balance. One day I wanted to test him, so I played “Stayin’ Alive”
from Saturday Night Fever. I had him start walking, and before you
knew it he was snapping his fingers and actually “bopping” along
as he walked in tune with the song. When I saw that, I almost cried.
It was just awesome.
whitewater rafting with my grandkids— OPPOSITE PAGE:
how many other 71-year-old grandfathers FREEMAN PERFORMS
can do that? SNAKE TWIST ON THE
REFORMER.
PS: How did you go from being a lawyer in
New York to a studio owner in Florida? ABOVE: SHARING A
David: My wife and I moved to Fort MOMENT WITH ROMANA
Lauderdale in 2000—I was getting tired of AFTER ONE OF HER
law, and it was time for a new life. I opened SEMINARS
my studio in 2001, a few days before 9/11.
It was pretty quiet for a little bit, but later
became very successful as both a studio
and training center. Romana even visited my
pilatesstyle.com 85
 BELOW, LEFT TO RIGHT: studio, and we appeared live on TV together,
FREEMAN DOES THE ARM an experience I will always cherish.
SPRING SERIES ON THE When I moved, and prior to the time
CADILLAC, HIS FAVORITE Romana started her own program, she
APPARATUS; ROMANA asked me to become a training center
OBSERVES FREEMAN IN THE for The New York Pilates Studio ® Teacher
STOMACH MASSAGE SERIES. Certification Program.
PS: How did you, Brett Howard and
Catherine Cuzzone end up founding the
United States Pilates Association® (USPA)?
David: Brett and I were apprentices together;
Catherine had previously been certified by
Romana, but we knew each other. All three
of us had the vision to continue the classical
methodology.
In 2005, I was still a licensed certification
center for The New York Pilates Studio Teacher
Certification Program. At that time, the New
York Program had slowed down in part due
to the trademark lawsuit. Brett, Catherine
and I wanted to keep it alive, so we formed
the United States Pilates Association, and
our company obtained an exclusive license
from Sean Gallagher to teach The New York
Pilates Studio Teacher Certification Program
in the United States. The agreement included
an exclusive license to use the program’s
copyrighted training manual that Bob Liekens
had written with Romana’s assistance, as well
as the Joseph Pilates Archives, containing
numerous videos and photographs of Joe.
Since then, the USPA has opened training
centers in eight states. We’ve grown slowly
because we want the quality of instruction to
remain high. It must be a classical studio, and
86
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the owner must have gone through the same
program we did.
PS: How is your program organized?
David: It’s the same 600-hour comprehensive
classical program that Romana ran before 2000.
We do three-day workshops for the beginner,
intermediate and advanced systems on all the
apparatus. The rest of the time, the apprentices
stay at their “home” studio, and observe, train
and take periodic exams. Our program takes
from six months to a year. Most of our workshops
are taught by second-generation teachers to
ensure that the classical methodology remains.
We also have a Bridge Program, for teachers
who have been certified in other Pilates
methodologies who want to be certified in
classical. This program allows them to do that at
a reduced tuition and fewer than 600 hours.
PS: How is your time divided?
David: For many years, I taught clients 20 to
30 hours per week. Now I teach regular clients
about 10 hours a week, but mostly, I teach
apprentices, other teachers and continuing-
education workshops for the USPA. I want
to pass on what I know to future teachers, to
continue the classical methodology.
PS: You wrote an essay in Peter Fiasca’s
Voices of Classical Pilates (2013) about the
quality of teachers. Do you think it’s gotten
better or worse recently?
David: First, let me say that there are a lot
of good teachers and programs out there,
but some are not so good because some
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certification requirements are minimal.
Romana told me that Pilates had been watered
down, and if instructors do not get clients
to challenge themselves, their bodies won’t
change. Now in some programs, you can get
certified in a couple of weekends. A number
of years ago, The Wall Street Journal had an
article entitled “Is Your Pilates Instructor a
Health Hazard?” We don’t need that.
I’ve also witnessed Pilates being taught in
gyms by instructors who are performing Pilates
exercises in front of 20 to 30 people, most
of whom are at different levels with different
physical limitations that require individual
attention. “Teaching” like that is a surefire
recipe for injury.
The lesson to be learned is that the
consumer should do research on the teacher
and the program in which they are enrolling.
Not all Pilates is created equal!
PS: What’s the answer to the unevenness of
training programs?
David: I believe Pilates is becoming more
of a business rather than a spiritual and
transformational program. Some instructors
seem to be concentrating more on how many
clients they can teach, rather than how many
clients they can transform and how many lives
they can change. More and more studios across
the country are creating their own training
programs. I am not saying that they are bad,
and I am sure many are good, but any sense of
uniformity is becoming more difficult to attain.
Until instructors understand and embrace all of
the principles of Pilates, especially the spirit, we
are going to have the unevenness. The Pilates
Method Alliance is taking some positive steps
in this direction, but only time will tell.
PS: What are your favorite continuing- ABOVE, LEFT TO RIGHT:
education workshops? FREEMAN TRAINS
David: I’m doing one called It’s a Matter of AMANDA MARLEY, THE
Principles, which is about how to incorporate OWNER OF ZOELI PILATES
the principles of Pilates into the workout: IN FORT LAUDERDALE,
how to get a person to concentrate by giving WHO IS FINISHING THE
them purpose; how to get precision without USPA’S BRIDGE PROGRAM;
losing flow; how to make sure people are FREEMAN WORKS ON HIS
centered; and how to coordinate breathing SHOULDER ROLL-DOWN.
with movement. The USPA also has Archival
Seminars, where we show films of Joe teaching
certain exercises that most people aren’t
aware of.
The USPA is having its first Symposium in
Orlando this September 16 and 17. The panel
will feature second-generation teachers, who
were all trained and certified by Romana,
with over 100 combined years of classical
experience. Teachers from all Pilates programs
are invited to learn more about the classical
methodology. They can register on our website,
www.unitedstatespilatesassociation.com.
PS: Tell us about your personal life.
David: My wife Kathy is also very much into
health and wellness. She is an RN, and for 30
years, has owned a company in New York that
sends nurses into corporations to do wellness
programs. She also went through our 600-hour
Pilates training program and is certified.
I have a son, Austin, and daughter-in-
law, Dara, who live in Maryland with my
grandchildren, Jordan, 16, and Ava, 13.
Both grandchildren are great athletes. My
stepdaughter Kara, who’s 27, lives in Tampa;
she is getting married to her fiancé, Jason, this
November. I also have a sister, Ilene, and am a
great uncle to Blake (six months old). In fact, I
have started to teach Blake the Hundred! PS
pilatesstyle.com 87
MOVES OF THE MONTH

for D R I V I N G
By Amy Teter
Photos by Lisa Bailey Rostoen (Fotografix Studios)

Clients frequently come into my studio Half Curl with Breath

complaining about neck and back
pain. Quite often, they are guilty of
driving for long periods of time for
work or leisure. The good news is that
strengthening the core, and in turn, the
postural muscles, can help prevent and
relieve those bothersome aches.
Take these moves for a spin at least
three times a week, to help prepare
your body for long stretches on the
highway, or hours spent stuck in traffic.
(Or even regular short drives, which
add up!) Also, don’t miss my tips for
proper alignment behind the wheel;
just be aware that proper seated
posture might feel uncomfortable at
first, since your body has acclimated to
those poor, pain-inducing habits.
Time to do Pilates—it’s the law! PS
PURPOSE: increases the strength and endurance of the upper
abdominals; promotes awareness of neutral pelvis and keeping the
shoulders away from the ears
S E T U P : Lie on your back with your feet flat, and knees bent and
together. Rest your arms by your sides, and come to a neutral pelvis.
1. Inhale, drawing in your abdominals and lengthening the back of
your neck.
2. Exhale, peeling your head and shoulders off the mat, one vertebra
at a time.
3. Inhale to stay, or curl a bit higher; exhale, articulating down to the
starting position. Do 4–6 reps.
TIP: If you experience any neck tension, interlace your fingers and
place your hands behind your head. (This will also increase the
abdominal challenge!)

STEP 2
AMY TETER is a
PMA® –CPT and Pilates
Academy International
teacher trainer. Pilates
helped Teter heal after the
sudden death of her sister
nearly 15 years ago, and she
now owns Centered in Charleston, WV, offering
Pilates, barre and suspension training. For more
information, visit www.centeredpilates.org.

4 Rules for Pain-Free Driving

Before you turn on the ignition, follow these tips,
gleaned from both my Pilates training and The New Rules
of Posture: How to Sit, Stand and Move in the Modern
World (Healing Arts Press, 2006) by world-renowned
Structural Integration expert, Mary Bond.

1. Your seat back should be as upright as possible, and

the lumbar support completely deflated. Sounds crazy,
right? But think about it: The manufacturer of your vehicle
did not have your specific height and lumbar curvature
calculations in mind—so it was not designed for your body.
2. Sit your buttocks all the way back into the crease of
the seat, and align your three “domes.” Think: roof of
your mouth over your ribs, and your ribs over your hips.
3. Place a bolster right below the tips of your shoulder
blades. This bolster placement, devised by Ms. Bond, not
only allows your core to do its job of helping to hold you
upright, it also reminds you to breathe into your posterior
spine and keep your ribs in place. (I’ve been known to
use my wallet/towel/sweatshirt when nothing else is
available!) Note: Ms. Bond adds that, for some, a lumbar
roll may be comfortable.
4. Hold the steering wheel at four and eight o’clock.
Not only will this help keep your shoulders away from your
ears—making your neck happier—but it also helps you
connect to your back, to keep your abdominals firing and
posture upright.
Superman
PURPOSE: strengthens the upper back; enhances
awareness of neutral pelvis/spine
S E T U P : Lie facedown, with your legs together and
parallel, arms by your sides and shoulders relaxed.
STEP 2
Spine Twist
PURPOSE: mobilizes the spine in rotation; strengthens
the obliques; increases awareness of neutral pelvis/spine
while seated
S E T U P : Sit tall, with your arms stretched to your sides
at shoulder height, palms forward, and legs parallel
and together.
1. Inhale, rotating your rib cage to one side for 3 steady
pulses, growing taller and rotating further each time while
keeping your spine neutral.
2. Exhale, lengthening your spine as you return to center.
Repeat to your other side. Do 3–5 reps.
If your hip flexors or hamstrings are
M O D I F I C ATI O N :
tight, sit on a raised mat, foam cushion, or even a chair.
T I P S : Keep your nose centered over your sternum. Also,
keeping your shoulder blades lightly squeezing the spine
will increase awareness of rotating the ribs (not the arms!).
SETUP
STEP 1
1. Inhale, engaging your abdominals and pulling your
scapulae closer together and toward your bottom rib.
2. Exhale, lifting your shoulders and head to reach a neutral
spine, reaching your fingertips toward your toes while
grounding your legs/feet.
3. Inhale, holding the position while maintaining the
abdominal connection; exhale, lengthening and relaxing
your head, shoulders and torso back down. Do 3–5 reps.
Place a small cushion under your hip
M O D I F I C ATI O N :
bones to help relieve any tension in your lower back.
Short Plank 2
STEP 3
PURPOSE: promotes strength and endurance in the
shoulders, arms and abs; increases stabilization of the
spine and pelvis in neutral
S E T U P : Get into a quadruped position, with your
shoulders over your wrists, and your knees under your
hips. Squeeze your legs together, and flex your feet,
tucking your toes under.
1. Inhale to prepare, engaging your core.
2. Exhale, pressing into your hands and feet to hover your
knees ½ inch off the mat.
3. Inhale and pause; exhale, lifting one foot off the mat
(keeping the other knee hovering), maintaining hip and
shoulder stability.
4. Inhale, lowering your foot, then repeat on your other
side.
5. Exhale, lowering both knees with control. Do 3–5 reps.
If you have wrist issues, perform the
M O D I F I C ATI O N S :
move on your fists. If lifting one foot is too challenging,
perform 4–6 knee hovers.
pilatesstyle.com 89
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Six new videos by
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pilates Chrissy Romani-Ruby PT, MPT, ATC, PMA® CPT

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the legacy edition get

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YUR BACK
A comprehensive approach to apparatus work
from Romana Krysanowska, as taught to her by
Joseph Pilates.
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Healthy Feet,
Pilates Feet
Earn 2 PMA CEU’s

Healthy Core,
Pelvic Floor
Earn 2 PMA CEU’s

LEARN
WITH
ROMANA
Designing Pilates
Sessions for Clients
with Back Pain
Earn 3 PMA CEU’s

THE ART OF CONTROLOGY

SPECIAL BONUS OFFER
ONLY 99.95! YUR Back Flexion
Suggested retail price $149.95 Circuit and Interval
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Keeper of the Flame and Force of Nature – A personal
YUR Back Stability I
Mat and Equipment Classes
Earn 3 PMA CEU’s
documentary. Between friends - Romana and Jay Grimes reflect
on the life and work of Joseph and Clara Pilates 3 bonus exercises
YUR Back Stability II
TM
designed to complement your daily pilates practice.
Matwork | Wake-Up Exercises | Wall Work YUR Back Reformer Stability I
To order call 866-378-2952 YUR Back Reformer Stability II
or visit www.pilatesstyle.com
Shipping & Handling $14.95 in USA
Brought to you by PHI® Pilates Like Personal Best Pilates
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PILATES STYLE
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LAST LESSONS

“Forget about
what’s right or
wrong. What do
you feel? It’s not
so much about
what’s correct, but
how you can be in
touch with your
own experience.”
—BUFF BONES CRE ATOR REBEK AH ROT S TEIN , PM A- CP T
 Demonstrate
Your Depth
of Pilates
Knowledge

Reveal
the Expert
Within
The Pilates Metrics Instructor App lets you
demonstrate your expertise as a Pilates
Instructor to your current and potential
clients. With a complete client history and
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