Empower your life with BASI

Education. Equipment. E-Learning.

empower your career

BASI Pilates education has empowered Pilates Teachers to be their best since 1989.
Programs are available around the world. Learn more at basipilates.com
 Table of Contents
FEATURES IN EVERY ISSUE
44 On the Rebound 8 Editor’s Note
Cover girl Suzanne Meet the new Pilates Style!
Bowen introduces a
fun, new way to get 10 Contributors
your cardio, one that See the people behind this issue’s workouts.
she credits for her own
recent weight loss. 12 Stay Connected

44 The latest in our digital community.

50 The Pelvic Floor
Paradox 14 Bulletin Board
When Dawn-Marie The science on massage for flexibility; Leaders in
Ickes took some of her Classical Pilates conference recap; The method in
fav Reformer exercises Portugal; A new film that feels the body love
to a special lab, she
found a smarter way 96 Last Lessons
to work the muscles Get inspired!
down under.

56 The Athlete’s DEPARTMENTS

Workout 16 Q&A
Super-advanced Tips for getting more out of your classes; The best
students, take a stand way to sit on planes, trains and automobiles; Ghee vs.
on Steve Vicera’s butter; The real deal on carrageenan; For the pros:
Wunda Chair workout. Rael Isacowitz on knee hyperexentension
(Fair warning: By
stand, we mean
upside down.)
56 23 Teasers
The latest Pilates trends, products, research and
news, delivered.
62 Rebuild Your
Core 36 Eat Smart
Restore strength to We asked the experts for the best foods to eat—and
your deepest muscles to avoid—for beautiful, glowing skin.
with two-time cancer
survivor Emilee 40 Success Story
Garfield’s tried-and- When a tumor on her spine left one Pilates teacher
true method. paralyzed from the chest down, she was determined
to put up a fight.

74
68 Get In the
Happiness Habit 72 Get Cooking
These 10 tweaks to Desserts that are actually good for you? Sweet!
your daily routine will
have you grinning 74 Complements
from ear to ear. Want to try meditation but feel intimidated?

EXERCISE PHOTOS BY AL MIDA; MEDITATION PHOTO BY ANDREW PETERS

Transcendental Meditation is easy to learn and stick
with—and Pilates instructors swear by it.
ON THE COVER
Suzanne Bowen is 78 Pro Zone
wearing an outfit by Michi. Industry leaders weigh in on the benefits and
Photographed by Al Mida. potential stumbling blocks of The Pilates Method
Hair by Annie Cavanagh, Alliance’s new Pilates School Approval Program.
makeup by Autumn Abrams.
82 Powerhouse
Debra Kowley reflects on her studies with Eve Gentry
and Stephan Frease, bout with breast cancer and 25-
year teaching career at The Pilates Center of Boulder.

86 Moves of the Month

For marathon training!

Pilates Style Vol. 14, No. 2 (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.

4 M A RCH • A PRIL 2017


Restorative
Movement
Strengthen the inner core
with Franklin Method®
products. The Psoas by
Eric Franklin and his
Franklin Air Ball™ help
create pelvic floor awareness.
Deepen your Pilates routine
with therapeutic exercise
products at OPTP.com.
800.367.7393 | OPTP.COM
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
advisory board
Editorial Intern BRENT D. ANDERSON, PhD, PT, OCS
Physiotherapist, Founder/Director,
Polestar Pilates, Miami, FL
art/photography
JOAN BREIBART
RICK MCMILLEN Founder, PhysicalMind Institute,
Senior Creative Director New York, NY
KATHY COREY
NICHOLAS NGUYEN Owner and Director, Kathy Corey
Creative Director Pilates, Del Mar, CA
RIMA JEAN SUZANNE GUTTERSON
KRISTIN LIU Owner/Director/Teacher, Suzanne
Graphic Designers Gutterson Pilates Body Conditioning,
Albuquerque, NM
ROD FOSTER
ALAN MIDA JILLIAN HESSEL
Contributing Photographers Author of Pilates Basics,
West Hollywood, CA
DAWN-MARIE ICKES, MPT
advertising Evolve Integrative Wellness,
Orange County, CA
MATTHEW ABERNATHY
Executive Advertising Director RAEL ISACOWITZ
832-768-7999 Founder/Director, BASI Pilates™,
matthew@mcabymedia.com Costa Mesa, CA
MOIRA MERRITHEW
Executive Director of Education,
executive MERRITHEW™, Toronto, Canada;
Premier brand STOTT PILATES®
BAMBI ABERNATHY
President/Publisher FRAN MICHELMAN
Board Member, PILATESfoundation
SIR MCMILLEN UK Ltd., London, England
Vice President
CHRISTIANE NORTHRUP, MD
Holistic OB/GYN, Best-selling Author,
staff Lecturer, Yarmouth, ME
MARNA MCMILLEN KYRIA SABIN WAUGAMAN
Accounting Manager Director, Fletcher Pilates®, International
Director, Body Works Pilates,
JACKIE MAGANA Tucson, AZ
Customer Service Representative RISA SHEPPARD
Creator of the Sheppard Method
Pilates Style is published by Pilates, Los Angeles, CA
McAby Media, LLC
12829 Trinity Street MARI WINSOR
Stafford, Texas 77477
832-886-1120
Owner/Director, Winsor Pilates,
www.pilatesstyle.com 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 description
of the products or services advertised are true in all respects, and McAby Media, LLC assumes no responsibility for the content of the adver-
tising, 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 warranties 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.
6 M A RCH • A PRIL 2017
 Editor’s Letter
A Breath of MY SPRING AWAKENING
Here are five things that have been
going on with me—and my practice—

Fresh Air
since we last “spoke”:

1 . Crazy enough, I’m back at 5:30 a.m. boot

W E L C O M E T O O U R S P R I N G I S S U E . In the spirit of
the season, we decided to give the magazine a fresh
new look. You’ll also notice some content changes
throughout. Our goal is to give you more—more
knowledge and inspiration that will allow your
practice to blossom.
“It’s All in the Details” Pilates is a
(page 23) takes a
closer look at a Pilates
practice—and
exercise. Fittingly, your exploration
we asked Benjamin
Degenhardt, whose
into your body
insight into the life of and mind.
Joseph Pilates and
his original lineup of exercises never ceases to
amaze us, to kick off the column with the Hundred.
Speaking of powerhouses in the Pilates community,
Madeline Black gives us a glimpse into her thoughts
in “Contemplations by Madeline Black” (page
28), with the goal of inspiring you to think about
movement beyond just the physical.
A dialogue of newness wouldn’t be complete
without at least a quick mention of the exercise
stories in the issue. From cover girl Suzanne Bowen’s
fun, joint-friendly way to get your cardio (page
44) and Dawn-Marie Ickes’ pelvic floor revelations
(page 50), to Steve Vicera’s crazy-advanced Wunda
Chair workout (page 56) to and Emilee Garfield’s
method for rebuilding the core (page 62), which she
developed during her battle with cancer, there is no
shortage of ways to reinvigorate your practice on
the pages to come.
Pilates is a practice—and your exploration into
your body and mind. We hope that we can help you
“water it” and make it your own.
S E E YA O N T H E M AT,
camp class. But thanks to my consistent Pilates
practice, I’m more aware of my body, much
stronger and have no injuries to report this
time around.
2 . I’m completely addicted to Tower class. I’ll
rearrange my schedule to make sure I don’t
miss it.
3 . Barre work has become another one of my
loves. For someone who never took a dance
class, I thought, I’ll give barre a try, and now I
can’t get enough.
4 . I have a Reformer at home, and my Wunda
Chair is currently in route. Both my husband and
I are excited to add it to our home practice.
5 . I’ve been getting my bounce and barre on at
home. I would share a video or photo, but
I tend to do my bouncing and balancing in
pajama pants and without makeup on the
weekends, so... But it’s tons of fun!
Now that I’ve updated you on my progress, it’s
your turn to update me on yours! Stay in touch on
Facebook (/pilatesstyle), or better yet, share your
photos with us on Instagram (@pilatesstylemag).
“Work with soft knees” is
an effective cue for helping
TRUE OR FALSE
clients avoid hyperextension
Think you know it
in the knee joint (page 20).
all? Find out here.
You can only control 50
percent of your happiness
(page 70).

The best way to train the

pelvic floor is by focusing
on small units (page 50).
B A M B I A B E R N AT H Y
E D I T O R- I N - C H I E F
In Transcendental
Meditation, the body
reaches a state of rest that’s
four times deeper than
sleep (page 74).

Flexibility is more important

than stability for runners
(page 86).

Chocolate is good for your

skin (page 36).

8 M A RCH • A PRIL 2017

 Contributors
The People
Pe
eople Behind
Beh this Issue’s
sue’s Wo
Workouts
orkouts
SUZANNE BOWEN
W R O T E : “On the Rebound” on page 44
P I L AT E S P E D I G R E E : I was classically
trained in the Lotte Berk Method, the original
barre technique.
W H Y YO U S H O U L D D O M Y W O R KO U T:
It’s fun and there’s no dread factor.
F I R S T- E V E R P I L AT E S “A H A M O M E N T: ”
Being a gym junky when I first tried Lotte
Berk, it was when I first realized the mind/
body connection within the precise moves of
Pilates/barre. It was like I had found heaven on
earth in movement.
P E O P L E W O U L D B E S U R P R I S E D T H AT:
I love IPAs and Thailand, where you can’t
get IPAs.
MY STUDENTS WOULD DESCRIBE ME
A S : Passionate.
C O F F E E O R T E A : Kombucha! Or Matcha tea.
STEVE VICERA
W R O T E : “The Athlete’s Workout” on page 56
P I L AT E S P E D I G R E E : I received my
certification with STOTT PILATES from Vivian
Zapanta, who trained under the tutelage of
Romana Kryzanowska.
W H Y YO U S H O U L D D O M Y W O R KO U T:
Men specifically should do my workout because
it focuses on areas that we neglect as men. These
areas become weaknesses that cause injuries and
functional compensation. Also, the Wunda Chair
is a great tool to practice in an upright position.
Ultimately, we want to be functional.
F I R S T- E V E R P I L AT E S “A H A M O M E N T: ”
The first time I went through the Pilates instructor-
training program was humbling despite my fitness
background. I realized that my core was weak, and
my lack of mobility was very evident.
P E O P L E W O U L D B E S U R P R I S E D T H AT:
I was a former evangelist for a church for 10
years, and I’m half Chinese.
MY STUDENTS WOULD DESCRIBE ME
A S : Patient but tough.
C O F F E E O R T E A : Both.
10 M A RCH • A PRIL 2017
DAWN-MARIE ICKES
W R O T E : “The Pelvic Floor Paradox” on page 50
P I L AT E S P E D I G R E E : Certified with Maria
Leone of Bodyline in Beverly Hills, CA.
W H Y YO U S H O U L D D O M Y W O R KO U T:
Much of what I see in pelvic floor dysfunction is
a fitness issue, and who better to address it than
the best movement educators in the world?
F I R S T- E V E R P I L AT E S “A H A M O M E N T: ”
At the age of 13, when I finally understood
why my teacher kept “tilting my head” during
Footwork. I had no awareness and kept
assuming the “resting teen position.”
P E O P L E W O U L D B E S U R P R I S E D T H AT:
I paddled an outrigger from Newport Beach to
Catalina Island.
MY STUDENTS WOULD DESCRIBE ME
A S : Generous and committed to innovation.
C O F F E E O R T E A : Espresso.
EMILEE GARFIELD
W R O T E “Rebuild Your Core” on page 62
P I L AT E S P E D I G R E E : I got my certification
with BASI. My mentors are Dr. Suzanne Martin of
Pilates Therapeutics and Marie-José Blum.
W H Y YO U S H O U L D D O M Y W O R KO U T:
It takes you back to the basics that we
sometimes forget. If you have ever felt frustrated
in a Pilates class or embarrassed to say that you
don’t understand or feel your core without pain,
then my workout will help you. These moves
look simple, but if you do them correctly, they
are very effective.
FIRST-EVER PI L AT E S “A H A M O M E N T: ” It
was in a workshop with Kathy Corey. She put me
on the Reformer with a ball between my chest
and thighs, like a modified Rolling Like a Ball with
one leg. I had never felt my core like that.
P E O P L E W O U L D B E S U R P R I S E D T H AT:
I am the most indecisive person ever!
MY STUDENTS WOULD DESCRIBE ME
A S : Silly, compassionate, understanding,
inspiring and empowering.
C O F F E E O R T E A : Vanilla latte from Peet’s!
 Stay Connected
The Latest in Our Digital Community

“How you doin’? She looks

KEEP US POSTED ON OUR WENDY amazing. She must be doin’
WILLIAMS COVER Pilates.” —@pilatesoncue

/pilatesstyle
“Looking forward to receiving
my copy this month. As an
instructor and parent of two

3 WAYS TO GET
@pilatesstylemag
young children, it’s always
a struggle to find a balance

BARRE CERTIFIED between work, family and me

time.” —Rhian Coward

BY THE WORLD’S “Beautiful, Wendy! I love the

LEADING BARRE shoes!” —Myrna Kardon

PROGRAM
“Great read!” —@gigiblubell

n “She is the real deal! Way to go, Larkin Barnett, you are going to save
Study + Test ON LARKIN lives and make the world a better place!” —Susan Shelby Readel
BARNETT’S “FIND
Study at your own pace YOUR CENTER, “I am forever in awe of and blessed to know this amazing woman.
CENTER YOUR LIFE” Not only have I seen the benefits of The Barnett Formula in her
clients, I’ve experienced the many benefits in myself. In treatment

o for stage IV melanoma for three-plus years now, I’ve practiced

this formula daily, often multiple times throughout. This practice
Live Train + Test D
ND
FIN
T
CENTER
has been my guide, protector and friend during the most trying
R
UR YOU
UR
and excruciating period of my life. The Barnett Formula has
OU
YO LIFE
LI
Hands-on training NTE
CEN R
TER
literally become my lifeline.” —Shelby Warnick Hengesh

72
KBOVBSZ
t
GFCSVBSZ


“She is a true innovator! I started classes with Larkin over a year

p ago. As a weightlifter, I thought I was in great shape, but she

taught me what true strength and health is. She transforms
Test only people and truly saves lives! Everyone should learn from her, or at
Test and get certified least read her article.” —Don Hinton

KONNECT
KKO
ONNEC
ON ECT
CT
LIKE NEVER
BEFORE
BE
B EFORE
E FORE
WHAT’S NEW @ PILATESSTYLE.COM

Start capitalizing on the GEAR UP AT THE

explosive popularity of PILATES STYLE SHOP!
Check out our exclusive
barre workouts: 56
KBOVBSZ
t
GFCSVBSZ


mats and tanks! Also in store:

EXHALESPA.COM/BTT The Romana On Pilates: The
ON VIKTOR Legacy Edition DVD Box Set.
UYGAN’S Use code PSMARCH for 10
“KONNECT LIKE percent off throughout the
NEVER BEFORE” month of March.

“Loved this piece! That system NEVER STOP

is so smart and dynamic. I hope LEARNING
to try it soon!” —@nodpilates VIDEO SERIES
No matter your skill level, learn
@BARRECERTIFIED /BARRECERTIFIED “Can’t wait to read it!” new exercises, tips and more
—@niecepecenka from the industry’s top pros.

12 M A RCH • A PRIL 2017

 shaping your
career
Engage at the highest level with Australian Government Accredited
Pilates Education, articulating to university degree. Train with
world-class instructors at centres in Australia and Singapore. www.pilatesitc.edu.au
 Bulletin Board What’s New, What’s Happening

You Q.
massage
Can
regular
Asked: help increase
flexibility/
range of
motion?

A. DR. CHRISTINE
ROMANI RUBY, PT,
DED, MPT, ATC, PMA-CPT,
right before an event,
may have a negative
effect on performance.
30 seconds before a
workout. Studies have
demonstrated that
have been achieved
through a combination
of SS and SMR,
RESPONDS: Although In fact, a form of SMR can significantly practiced consistently
the most common and massage called self- increase range of over four to six weeks,
successful method for myofascial release motion (ROM) for up according to a study
increasing range of (SMR) is on the rise. to 10 minutes after in the Journal of Sport
motion has been static A study published application; however, Rehabilitation. It is
stretching (SS), more in the International there has been no important to note,
recently, techniques Journal of Sports indication of a lasting however, that the
such as massage Physical Therapy found effect or a significant jury is still out, since
have been introduced that the most popular change in ROM with other studies have
because some studies methods include using application of SMR over demonstrated no
have demonstrated a foam roller or a roller time. Some of the best significant benefit to SMR
that SS, when practiced massager for 10 to results in improving ROM and SS versus SS alone.

CONFERENCE CLOSE-UP

Leaders in
Classical Pilates
W H AT For the second consecutive year, this
continuing-education event brought together
classically trained teachers for two days of
workshops and classes led by industry leaders
and up-and-comers, including Mary Bowen, Lesly
Levy, Jordana Herman, Benjamin Degenhardt and
Stephanie West. Courses addressed everything
from the beginner client all the way to the super-
advanced student and special populations (injuries,
osteoporosis, pregnancy).

W H E N/ W H E R E This past December 2–3 in NYC

T H E V I B E “Leaders in Classical Pilates Conferences

TOP TO BOT TOM: MARY BOWEN TEACHING A FOUR-HOUR
INTENSIVE; POWER PILATES TEACHER TRAINER STEPHANIE
WEST LEADS AN ANATOMY-BASED WORKSHOP ON THE
SECONDARY POWERHOUSE.
bring together the finest classical presenters
in the industry. It’s truly awesome to witness
Pilates professionals from all over the world listen
wide-eyed to great stories from Elders while also
enhancing their critical-thinking skills for practical
application with their clients. The attendees
left feeling really inspired,” says Ali Matlock, the
managing director for Leaders in Fitness.
F O R M O R E I N F O www.leadersinclassicalpilates.com

14 M A RCH • A PRIL 2017

 A Pilates teacher
shares how the
method is making
waves abroad.
F R O M : Pedro Pereira de
Ferreira, owner and director
of Authentic Classical Pilates
studio in Porto, Portugal
HOW HE GOT TO PORTO:
I was born in Porto, a
CONFERENCE PHOTOS COURTESY OF LEADERS IN FITNESS; POSTCARD PHOTO COURTESY OF PEDRO PEREIRA DE FERREIRA; EMBRACE COVER COURTESY OF ANDERSON GROUP PUBLIC RELATIONS
beautiful, traditional northern
city where the Douro River
meets the Atlantic sea; Port
wine is made here.
T R A I N I N G B A C KG R O U N D :
I’ve been teaching Pilates
for more than 15 years. It
was at university in London
when I first found Pilates.
I went on to take several
contemporary Pilates
certifications, like Pilates
Institute and Peak Pilates,
and being the person that I
am, I went further and found
Romana’s True Pilates NY. I
have studied and practiced
with many teachers, but
none has impressed me
more than Kathi Ross-
Nash; I completed Kathi’s
Pilates Advanced Teacher
Training Program, and
next I will be looking at
Jay Grimes and Dorothee
VandeWalle’s certification
programs as well.
TE ACHING ST YLE:
Authentic Pilates only on
Gratz apparatus.
BODY
POSITIVITY
ON THE BIG
SCREEN
Pilates
Postcard
H I S T Y P I C A L C L I E N T:
Everyone, from orthopedic
doctors to PTs and their
patients, to golfers and
tennis players, down to the
regular Joe.
P O R T O ’ S P I L AT E S
“ C U LT U R E ”: It’s been
strongly growing since 2012,
and I have had a major part
in that when I brought home
the first Authentic Classical
Pilates Conference, the
first also in Portugal, where
Dorothee VandeWalle,
Kathi Ross-Nash and Peter
Fiasca taught for three days.
The feeling everybody had
at the time was like some
Back in 2013, Taryn Brumfitt,
who founded the Body Image
Movement a year earlier, posted
a before-and-after photo that
went viral across the globe; on
the left, the before, Brumfitt
was pictured in a bikini in a
bodybuilding competition, and
on the right, the after, was a
near-naked photo of Brumfitt
some pounds heavier. She’s
keeping the conversation going
in a new film, Embrace, which
spotlights the global body-
hating epidemic and what
women can do to love the skin
they’re in. We’re in ($9.99;
www.itunes.com).
Tracey Mallett, the creator of the hugely
popular global sensation bootybarre,
has now developed bbarre less for clubs
and studios that do not have barres or are
unable to fit barres in their venues.
PEREIRA DE FERREIRA
bbarre less is a fusion style class with a
PERFOMRS SPINE
true foundation of Pilates performed to
STRETCH IN A GRATZ
the beat of the music. You will experience
WUNDA CHAIR
a mind body connection fused with
BY PORTO’S
dance, Pilates and Yoga.
DOURO RIVER.
sort of “culture movement”
was breeding. We also
introduced the Authentic
Pilates Union (APU) to
Europe then.
Things look great, and the
future looks even better, but
still, the U.S. is ahead, as we
are just at the beginning.
We need U.S. teachers to
guide us down the path,
and having this in mind, I
have started a certification
program at my studio,
Upcoming bbarre less
which invites teachers from Workshops
the U.S. to participate.
Milan, Italy | March 10
FOR MORE INFO:
www.facebook.com/ San Antonio, TX | March 18
authenticclassicalpilates
Nashville, TN | March 24
Petaling Jaya, Malaysia | March 24
Toronto, Canada | April 22
Whitefish, MT | April 29
Pittsburgh, PA | April 30
Brisbane, Australia | May 18
Johannsburg, South Africa | May 20
Melbourne, Australia | May 20
Boston, MA | June 16
bbarre less
1942 Huntington Drive
South Pasadena, CA 91030
www.bbarreless.com
info@bbarreless.com
 Q+A Answers to Your Pilates + Nutrition Q’s

Q. I’m in a
group
Reformer class,
and the exercises
are geared more
toward more SIT TALL
beginner students. ON YOUR
Is it okay to do my SIT BONES,
own thing? LIFTING YOUR
SPINE OUT OF
A. Since you’re attending a group class,
doing your own thing could distract
from the instructor’s ability to offer a safe YOUR HIPS.
and effective multi-level class for you and
the other attendees. WORK YOUR
Instead of making your own adjustments,
consider taking a more mindful approach ABDOMINALS
to your participation. Ask yourself: What can
I do to enhance my movement? Possibly, IN AND UP.
your alignment could be altered—small
adjustments to your posture can have a big
impact on the intensity of each movement.
Or you could stay with the same movement
and lengthen a lever (extend your arms or
legs away from your trunk) to deepen the
Q. I take public transportation to work.
What’s the best way to sit without
completely neglecting my alignment during a
workout without being disruptive.
Engaging more of your muscles in each long commute?
move—i.e., whole-body movement—can
also increase intensity and strength gains.
For instance: Try pressing your arms into the
carriage to help support and stabilize your
A. This is a question I often ask myself, especially when taking mass transit in
NYC. Whether you take the train or bus to work, external forces as you travel
are constantly changing and impacting the way you hold yourself. There really is no

ILLUSTRATION BY BIGSTOCK; HEADSHOTS COURTESY OF PORTIA PAGE AND LESLY LEVY

trunk, or pull up on your quadriceps and better way to prepare yourself than by regularly practicing classical Pilates, which
hamstrings and tighten your glutes to gain helps increase your flexibility, strengthen the muscles around your spine (for stability,
lumbo-pelvic stability for your lower body. length and lift) and heighten your everyday awareness.
These simple strategies can go a long way to The best way to maintain alignment while sitting on the train is to sit your hips all the
making your workouts more successful and way back against the seat back. Sit tall on your sit bones, lifting your spine out of your
challenging without disrupting the instructor hips. Work your abdominals in and up to align the top rim of your pelvis, base of your
or the rest of the class. —Portia Page ribs, tips of your shoulder blades and the center of your head against the seat back.
For an added challenge, keep your back slightly off the seat back, using your core to
» Portia Page has help you balance upright on your sit bones. If you like to read, prop a tall bag on your
been in the fitness lap, and place your book on top so that your gaze stays lifted. Avoid crossing your
industry for more legs, which could reduce blood flow to your pelvis and lower extremities as well as
than 25 years as a affect the alignment of your pelvis and put undue pressure on your sacroiliac joints.
teacher, a program I remember listening to a story that Kathy Grant once told me about how when she
and fitness director, was in her 80s, she was pushed down in the subway. She said
an international that even though she may have fallen, it was the method that
presenter and an enabled her to get right up again. Touché! —Lesly Levy
author. She is the
education project » Lesly Levy, PMA-CPT, a veteran of the fitness field for more than
manager for 25 years, is a senior teacher trainer for Power Pilates and member of
Balanced Body and the Power Pilates Curriculum Committee. She’s a senior instructor
the author of Pilates at Uptown Pilates in Manhattan, where she also instructs clients
Illustrated (Human Kinetics). Portia has a under her company, Pilates on Tap. Lesly regularly travels within
bachelor’s in cognitive science from UCSD, the U.S. as well as internationally, including at the ECA and PMA
and is PMA-, ACE- and AFAA-certified. conferences, to teach for Power Pilates.

16 M A RCH • A PRIL 2017

 Lolita’s Corner
by Lolita San Miguel, First Generation Teacher
Lolita at age 82
Lolita San Miguel’s
Pilates Master Mentor Program
THE ULTIMATE COMPETITIVE EDGE
FOR PILATES PROFESSIONALS
Only 2 Programs Starting Feb.28 & June 20, 2017
The closest you can get to the true spirit of the Source: You train
^P[OHK`UHTPJ,SKLY^OV[YHPULKHUK^HZJLY[PÄLKI`1VZLWO
7PSH[LZ4Z:HU4PN\LSILSPL]LZ[OL4L[OVKPZUV[HT\ZL\T
WPLJLI\[HSP]PUNMVYJL/LYTV[[VPZ7YLZLY]LHUK,]VS]L
*VTWSL[L[OLOV\YWYVNYHTPUVUL`LHY[H\NO[I`4Z
San Miguel in small groups.
Receive an advanced comprehensive education that will earn
you the title Second Generation Pilates Teacher.
)LJVTLLSPNPISL[V[LHJOOLYOPNOS`YH[LK[LHJOLY
training program LOLITA’S LEGACY™.
6ѝJPHSJLY[PÄJH[PVU:[H[L<UP]LYZP[`VM5L^@VYR1967
Legacy Educators starting programs now:
Danielle Armstrong – Pilates Life
Palm Beach Gardens, FL
Jenny Groom – Studio Flo Pilates
San Diego, CA
Iva Mazzoleni – Pilates Alliance
Lausanne, Switzerland
Kateryna Smirnova – Fitness 4 You
Kiev, Ukraine
Maru Toro – Pilater@s
San Juan, PR
Joakim Valsinger – Bälans Pilates
Perth, Scotland
FOR MORE INFORMATION,
VISIT WWW.LOLITASLEGACY.COM
Q+A
Q. Is ghee really healthier
than butter? 
A. Ghee is essentially clarified butter, where milk solids and
water are removed during heating, leaving only the milk
fat itself. Traditionally used for centuries as a staple in Indian
cuisine, as well as in Ayurvedic medicine for its antioxidant-rich
and immune-boosting properties, ghee has found its way into
mainstream diets as an alternative to regular butter.
There are many advantages to using ghee. For starters,
there’s little to no trace of lactose (milk sugar), which might
make it a better option if you’re sensitive to the stuff. (But
ghee may still contain small amounts of milk proteins, so
check with your doctor first if you suffer from a milk allergy.)
It also contains gut-friendly butyric acid, a short-chain fatty
acid known to promote better digestion and help reduce
inflammation. Ghee has a higher smoke point than butter,
making it more versatile for cooking, although it has a
distinctive nutty taste that may or may not be appealing. And
unlike butter, ghee doesn’t necessarily need to be refrigerated
and has a long shelf life when stored properly.
For years, butter was viewed mainly as heart unhealthy
because of its high saturated-fat and cholesterol content. A
recent study, however, showed no significant association
between butter intake and an increased risk of heart disease.
Butter and ghee contain many of the same vitamins (A, D,
E), but butter has slightly fewer calories (102 per tablespoon)
than ghee (112).
Since both ghee and butter are fats located at the top of the
food pyramid, the American Heart Association recommends
that they be consumed sparingly. The good news is that a
little bit goes a long way. —Leslie Dantchik
 Q. What exactly is
carrageenan? Is
it “natural”?
A. Carrageenan is a food additive frequently
found in both conventional and organic dairy
and non-dairy products. Made from red seaweed,
it’s been used for decades by the food industry
as a stabilizer and thickener to help increase the
shelf life and improve the taste of a wide variety of
everyday foods and beverages, such as yogurt, ice
cream, salad dressing, cottage cheese, deli meat,
juices and shakes, as well as nutritional supplements,
protein powder and infant formula.
Even though carrageenan comes from a natural
source, it’s technically considered a synthetic
ingredient. Aside
from its role as an
emulsifying agent, Even though
carrageenan is
indigestible and offers
the jury is
zero nutritional value. still out on
And while approved
and generally
the effects
considered safe by of this
the U.S. Food and
Drug Administration,
omnipresent
its use has been food additive,
controversial.
Animal studies have
it might be
shown an association advisable for
with carrageenan
and an increase in
those who
gastrointestinal suffer from
inflammation and
other issues, such as
gastric issues
ulcerative colitis, some to avoid
cancers and even
insulin resistance, a
products
marker for diabetes. containing
And although there’s
limited research
carrageenan.
regarding the toxicity
of carrageenan to humans, there are those in the
scientific community who believe there is cause for
concern. As a result, the National Organic Standards
Board recently removed it from their approved list of
PHOTO BY BIGSTOCK; HEADSHOT COURTESY OF LESLIE DANTCHIK

substances to use in foods labeled “USDA Organic.”

Even though the jury is still out on the effects of
this omnipresent food additive, it might be advisable
for those who suffer from gastric issues to avoid
products containing carrageenan. Bottom line: Be
informed and know what’s in your food by carefully
reading labels. —L.D.

» 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.
 Q+A

for the PROS

Q. Knee hyperextension is
such a common issue.
How can I help clients protect
their knee joints, especially in
a group class setting?
A. Knee hyperextension is an issue that every teacher
will have to deal with at some point. The most widely
accepted approach in the Pilates industry is teaching the client
to achieve a straight alignment of the knee joint (180 degrees),
yet the cueing often used serves as a “Band-Aid”—not a
permanent solution. Here are some examples:

“Don’t lock the knees.”

“Don’t straighten the knees completely.”
“Work with soft knees.”
“Keep the knees a little bent.”
“Relax the back of the knee.”

While these cues will probably prevent the knees from going
into hyperextension, they will also result in a joint that is
unstable, and in muscle development that is unsupportive or
unbalanced—aka not functional at all.
The structural design (bones) of the knee joint provides a
relatively stable joint that is further supported by ligaments,
tendons, muscles and menisci. To achieve a functionally stable
joint, we must utilize the concept of co-contraction, which
involves a synergistic contraction of the agonist and antagonist
muscle—in this case, the knee extensors and knee flexors.
Contraction of the medial and lateral muscles of the knee and
hip joints will add further stability to the structure.
In terms of cueing, I encourage contracting the knee
extensors while at the same time contracting the knee flexors.
The result is a very stable joint that is well aligned. A straight line
is the strongest position in terms of weight bearing, and the
A STRAIGHT LINE IS THE most efficient in terms of energy expenditure; the joint is aligned
with the forces of nature, namely, gravity. This will also help
PHOTO BY BIGSTOCK; HEADSHOT COURTESY OF RAEL ISACOWITZ
STRONGEST POSITION ensure correct tracking of the patella—essential for good knee
mechanics. Now to the most difficult task: teaching the client
IN TERMS OF WEIGHT to feel that straight line. This relies less on muscle activation and
more on imagery and tactile cueing. —Rael Isacowitz
BEARING, AND THE MOST » Rael Isacowitz, MA, has been practicing Pilates for more

EFFICIENT IN TERMS OF than 35 years, and is the founder and director of BASI Pilates,
a comprehensive Pilates education

ENERGY EXPENDITURE. organization spanning the globe

established in 1989. Rael designed the
concepts for BASI Systems equipment
and was a driving force in founding
the company. He also created Pilates
Interactive, the one-of-a-kind learning
software, and has authored two
best-selling books, Pilates and Pilates
Anatomy (Human Kinetics), the latter co-
authored with Karen Clippinger. 

20 M A RCH • A PRIL 2017

Media Sponsor Visionary Sponsor
 Teasers Trends, products, research + news

24 TEASER SPOTLIGHT 30 TEASER FOOD

Teenage cyclists take Pilates for a ride. The oil that reduces belly fat; Sippable spring
soups; Veggies with probiotic benefits; Do you
26 TEASER CORE drink enough H2O?
Dos and don’ts of umbrella holding; Get
strong and supple with a new DVD and book; 32 TEASER BEAUTY
The age balance starts to falter; The effects of The latest “it” ingredients in hair care.
exercise on your metabolism; Play or Pass: a
late-night workout 34 TEASER STYLE
Zen out with nature-inspired finds.
28 TEASER WELLNESS
What moves Madeline Black; A game-changing
massage service; How long you should
exercise to boost immunity; New science on
the mind/body connection; The common
denominator of most diets
CYCLING PHOTO COURTESY OF DANIELA DIAMANTE; HUNDRED PHOTO BY ALLISON GONZALEZ AT PURELY PILATES; HEADSHOT COURTESY OF BENJAMIN DEGENHARDT

IT’S ALL IN THE DETAILS:

THE HUNDRED
Benjamin Degenhardt helps you get more out of it.

Challenge Think of stretching To gauge your Before adding Breathe fully Allow your spine
yourself to begin your legs “out appropriate leg the pumps, work and calmly, in and pelvis to
by lifting your of your body,” position, think: as on finding and opposition to offset the weight
two straight rather than “lifting” low as possible, sustaining the the rapid arm of your legs, but
legs, even if that them up. but as high as proper starting movement. maintain an even
means moving to necessary to keep position. curve throughout
tabletop as you my back out of the length of your
pump. trouble. spine.

» Benjamin Degenhardt has been involved in movement education for more than 15 years
and is the founder of 360° Pilates, an educational resource and training program for Pilates
professionals. Passionate about the original matwork, he’s the mastermind behind the March
MATness social media campaign (happening now!), with plans to release an app for the
matwork practitioner this year. To learn more, visit www.benjamindegenhardt.com.

PIL AT E SS T YLE .COM 23

 Teaser

Spotlight Get the Scoop

Shifting Into

High
Gear
Pilates helps young
cyclists in Tucson get
more joy out of their ride.
by Anne Marie O’Connor

24 M A RCH • A PRIL 2017

 WHEN THE TEENAGERS IN
STUDIO PHOTOS BY AL MIDA; CYCLING PHOTOS COURTESY OF DANIELA DIAMENTE/KYRIA SABIN WAUGAMAN; ILLUSTRATION BY BIGSTOCK
E L G R U P O, A N O N P R O F I T
O R G A N I Z AT I O N I N T U C S O N
T H AT I N T R O D U C E S YO U N G
P E O P L E T O C YC L I N G ,
E N R O L L E D I N C L A S S E S AT
F L E T C H E R P I L AT E S , they
got a lot more than increased
strength and flexibility to help
them power through grueling
training rides and competitions.
El Grupo was founded
more than 10 years ago by
Daniela Diamente and her
husband Ignacio. Participants,
who come from every
socioeconomic group, typically
sign up as eighth graders, she
explains. “We have kids who
are learning to ride, kids who
are nationally ranked—and
everything in between. They
practice five days a week,
riding over 50 hours a month.”
In addition to teaching cycling
skills, “we founded El Grupo
to help young people find
a positive physical, social
and emotional outlet,” says
Diamente, who works with
upwards of 1,200 young
people between the ages of
seven and 22 every year.
For Kyria Sabin Waugaman,
director of Fletcher Pilates in
Tucson, getting involved with
For more information or to donate, go to www.elgrupocycling.org.
Pilates provides so much more than physical
benefits for these teens. “It also helps them
find emotional balance through breathing
and destressing.”
El Grupo was a natural fit. “We
have been involved with the
Pilates Youth Program through
the PMA and the Tucson
public school system since its
inception,” says Waugaman.
She first heard about the group
through her husband, Lou
Waugaman, a philanthropist,
avid cyclist and El Grupo
supporter. “We wanted to work
with youth athletes to focus on
how Pilates might benefit their
performance and their overall
well-being.”
So last summer, Diamente,
along with seven El Grupo
participants between the ages
of 15 and 20, began a program
of Pilates matwork and Fletcher
Braided Towelwork that was
specially developed for cyclists.
It was taught by Brianna
Jahn Malinowski, who was
completing the Fletcher Pilates
Comprehensive Program.
After attending sessions in
a three-week period, “they
were like, ‘Whoa, what an
OPP OSI T E PAGE: GRUPO ATHLETES
DO THE FLETCHER TOWELWORK
OVERHEAD TAUT TOWEL PULL TO
OPEN THE CHEST AND LENGTHEN
THE SPINE. FROM LEFT TO RIGHT:
CHLOE WELCH, BEN DUNCAN, PEARL
DIXON AND ZAID MURRIETA.
improvement!’” Diamente
recalls. “One young lady now T HIS PAGE , CLO CK W ISE F ROM TOP
recognizes when she brings L EF T: DANIELA DIAMENTE (AT LEFT)
tension into her shoulders AND WELCH (CENTER) RACING IN
and can now release them THE PRESTIGIOUS TOUR OF THE
away from her ears, both GILA DOWNTOWN CRITERIUM (A
when she is racing her bike HIGH-INTENSITY CIRCUIT RACE)
and taking a test in school. IN SILVER CITY, NM; DOING BABY
Another young man now SWAN; DIXON (CENTER) RACING
knows he must maintain core IN THE UNIVERSITY OF ARIZONA
strength and good posture to CRITERIUM BICYCLE RACE; (FROM
eliminate the lower-back pain LEFT TO RIGHT) WELCH, DUNCAN,
that had been an issue while DIAMENTE, MURRIETA AND DIXON.
he was riding.”
But Pilates provides so much
more than physical benefits for
these teens. “It also helps them
find emotional balance through
breathing and destressing—it
really complements how we
approach youth development
beyond the bike,” she adds.
The program didn’t just
benefit the kids. Diamente
went along for the ride,
enrolling in Fletcher’s teacher-
training program and is now
teaching the El Grupo kids
herself. PS
PIL AT E SS T YLE .COM 25
 Teaser

Core Get Fit

Rain
Check!
B E F O R E A P R I L S H O W E R S B R I N G M AY F LO W E R S , T H E Y B R I N G L O T S
O F U M B R E L L A H O L D I N G . Although she swears true Seattleites don’t
usually have an umbrella on hand, Pilates teacher Teresa Chikoore will
make your alignment right as rain.

DO
…stabilize your shoulder girdle. There’s tendency to elevate our
shoulders in the cold. To create awareness, inhale, shrugging your
shoulders toward your ears; exhale, gliding your scapula down and wide.

…try “umbrella breathing.” Use three-dimensional breath to warm

your body from the inside out. Inhale, imagining that your rib cage is
expanding in all directions, like an umbrella opening. Exhale, feeling your
ribs settle as you lengthen your spine.

…relax your arms, but keep your core active. A sudden gust of wind may
try to turn your umbrella inside out. Keep your body “at the ready,” as Ron
Fletcher always encouraged.

DON’T
…death-grip that handle! Switch hands periodically. Articulate your hands
and wrists with Fist to Open: Make a strong fist, then burst your fingers
wide. (Bonus points if you jump through puddles at the same time!)
UMBRELLA PHOTOS BY SORELLA PHOTOS

…forget about your lower body. Connect to your midline while

navigating slippery sidewalks. Pull in and up on your three sets of leg
“magnets”—ankle bones, just above the kneecaps and upper-inner thighs.

» Teresa Chikoore, PMA-CPT® is the Fletcher Pilates® Faculty for

Washington State and owner of Pilates Into Life, the only Fletcher Pilates
studio and educational center in Seattle. For more information, visit
www.pilatesintolife.com.

26 M A RCH • A PRIL 2017

HOMEWORK
New research out

No More Excuses! ALREADY

WORRIED
ABOUT WHAT
of the University of
Michigan suggests
that exercisers might
Stay strong and supple no THAT TRIP TO
be able to handle the
matter your age with these ITALY MIGHT
extra pasta and gelato.
new titles. DO TO YOUR
The study, though
HEALTH?
small, found that short
STRETCHING ON THE bouts of frequent
PILATES REFORMER exercise—participants
ESSENTIAL CUES worked out six days a
AND IMAGES week, for a total of 150
(188 pages; Innovations in minutes—might offer
Pilates with Rebus Press) a protective benefit
against a week’s
L E V E L intermediate–advanced worth of overeating.
E Q U I P M E N T Reformer BONE SMART PILATES: Subjects, who
T E A C H E R S Anthony Lett and wife AGING STRONG VOLUME 1 consumed 30 percent
Kenyi Diaz own StretchFit and Pilates (1 hour, 22 minutes; Pacific Light Studios) more calories than
in Gangnam Seoul, Korea. Lett is BASI- usual, experienced no
certified; Diaz holds certifications in L E V E L beginner–intermediate change to markers that
Neoclassical Pilates with Tita Ortega and E Q U I P M E N T resistance band, mat cause inflammation
with Julian Littleford Body Conditioning. T E A C H E R Teresa Maldonado Marchok, to fat tissue and other
W H Y W E L OV E I T A comprehensive PMA-CPT, is a physical therapist and the markers like glucose
instructional book that includes skeletal owner of Pilates With Teresa in Mountain intolerance (which
illustrations, color photographs and View, CA. causes diabetes)
precise instructions, you’ll learn how to W H Y W E L OV E I T This total-body workout and higher levels
give and interpret cues for a range of features standing and seated exercises that of proteins (high
stretches performed on the Reformer. address flexibility, core strength, balance

40
levels of C-reactive
Lett believes that proper stretching is and skeletal health. It zeroes in on what protein lead to
key to achieving physical, psychological, Maldonado calls “areas at risk of decline” heart disease). The
immunological, athletic, neural and as we age, such as the hips, legs, feet and takeaway: Although
hormonal benefits, and this scholarly yet abdominals, which all contribute to poor these findings are
reader-friendly book presents a convincing posture, imbalance and lack of strength. preliminary, if you’re
case to support those claims. S P E C I A L F E AT U R E S For those who sit at going to have the wine
S P E C I A L F E AT U R E S Photos of Joseph work, there’s a posture segment that can and cheese, make
Pilates teaching and stretching. be performed at your desk. sure to pack some
B U Y I T $49 at www.amazon.com B U Y I T $24.95 at www.bonesmartpilates.com resistance bands.
—Heidi Dvorak —Amanda Altman

Pass, according
PLAY OR
to researchers
The age when your balance PASS…
at Northwestern
starts to get a little shaky, A LATE- University. Scientists

reports a study conducted at NIGHT found that muscles

have their own
Massachusetts Eye and Ear WORKOUT internal clocks that
control metabolic
hospital. Bad news, since issues response and energy
with the vestibular system— efficiency, which
means that they’re
which receives information on more efficient
motion, balance and spatial at certain times
throughout the
orientation—contribute to as day. Although more
many as 152,000 fatalities a year research is needed
to determine the
in the U.S. That makes it the specifics, muscles
third-leading cause of death, (in mice) seemed
to better adapt to
only behind heart disease and exercise and use
cancer. Which reminds us…have oxygen for energy
during normal waking
you penciled in your Pilates for hours. So unless
the week? you’re an aardvark,
skip the midnight mat
Source: Frontiers in Neurology sesh. —A.A.

PIL AT E SS T YLE .COM 27

 Teaser

Wellness Get Healthy

Contemplations
by Madeline Black
The teacher of teachers is no stranger to
working with moving bodies. Here, she shares
her poetry that delves into the body, beyond
the physical, with the intention of bringing
you into your own reflective thoughts as you
contemplate words and movement.

Book a rubdown in your living room or office

WHAT MOVES ME? GOT SORE
in an hour’s notice with Z E E L . Select the type
MUSCLES—
of massage—Swedish, deep tissue, sports,
Desire to feel myself BUT NOT
prenatal, chair or couples—plus your preferred
Contracting and releasing MUCH TIME?
masseuse gender, date and time (from 8 a.m.
Rolling through the spine
through 10:30 p.m., even on holidays) on
The center of me
the website or app, and a vetted-in-person
therapist will show up with all the essentials,
Moving off center
except for the sheets. Knead we say more
Pulling together
(from $105; www.zeel.com)?
Balancing and falling
Catching the breath

Out of control
Tossing around
Finding the pausee
Poised for the next movement
Moving me

The number
of minutes
you need to
exercise to
» Madeline Black is an author, poet,
movement specialist and internationally
boost the
known teacher in the Pilates world, with immune
more than 25 years of experience teaching
teachers. Her most recent book, Centered:
system
and reduce

2
Organizing the Body Through Kinesiology,
Movement Theory and Pilates Techniques
(Handspring Publishing, 2015), is a new
inflammation
resource for all movement teachers. For more throughout
information, visit www.madelineblack.com.
the body.
Source: Brain,
Behavior and
Immunity

28 M A RCH • A PRIL 2017

 A G R O U P O F N E U R O S C I E N T I S T S AT T H E
U N I V E R S I T Y O F P I T T S B U R G H H AV E B R O U G H T
N E W M E A N I N G T O T H E I D E A T H AT T H E M I N D
A N D B O DY A R E C LO S E LY CO N N E C T E D. In
a study published in the journal Proceedings
of the National Academy of Sciences (PNAS),
the scientists examined the neural circuitry
that connects areas of the cerebral cortex (the
brain’s outer layer) to the adrenal medulla (which
regulates how the body responds to stress),
and found multiple cortical areas, especially
those related to motor, cognition and affect, to
be influential; these circuits might be crucial in
managing how chronic stress and depression
effect organ function. Another key finding: One
of those motor areas is involved in regulating axial
ILLUSTRATIONS BY BIGSTOCK; PHOTO COURTESY OF ZEEL; HEADSHOT BY AL MIDA

body movement and posture, which could be why,

Pilates, which combines alignment, coordination
and flexibility, provides a much-needed mental
reprieve. Talk about scientific proof of the de-
stressing powers of Pilates. —A.A.

A Weighty
Formula
Source: American Heart Association’s
Scientific Sessions
eating lots of
vegetables
+

staying away
from sugar
+

ditching
refined grains
=
3
things
most diets have in
common

PIL AT E SS T YLE .COM 29

 Teaser

Food Get Fed

Pop
Quiz
Which of these
oils might help to
reduce belly fat?
A. Olive oil

B. Coconut oil

C. Canola oil

D. Avocado oil

C. Canola oil, say

researchers from Penn
State. Thanks to its
high monounsaturated
fat content, when
incorporated into a
healthy diet, the staple
cooking oil might help
to specifically target
visceral abdominal fat.
Souper Sips
Refreshingly filled with veggies, these bottled soups serve
up spring goodness, anywhere, anytime.

SOUP-ER FILLING
Though you probably wouldn’t think that a bean soup would taste good chilled,
PROJECT JUICE CHICKPEA KALE, with its Mediterranean-inspired combo of
lemon, garlic, thyme, cumin and coriander, pulls it off. Chef-crafted and vegan,
this cold-pressure soup brings seven grams of fiber and nine grams of protein
($75 for six bottles of 14.5 fluid ounces and free shipping; www.projectjuice.com)

SOUP-ER FRESH TASTING

ZÜPA NOMA ORGANIC YELLOW PEPPER HABANERO contains four servings
of veggies—bell peppers, tomatoes and cauliflower—and just 90 calories per
bottle. Habanero peppers add a perfect touch of spice to this all-organic blend
ILLUSTRATATIONS BY BIGSTOCK

($7 for 12 fluid ounces; www.drinkzupa.com).

SOUP-ER STARTER
Think of MUCHO GAZPACHO GREENS as a salad in a bottle. With two
servings of vegetables like romaine, spinach, cucumbers and green tomatoes
and 114 calories, this Spanish-inspired soup makes the perfect palate cleanser
before lunch—or base for a Bloody Mary ($13.95 for 2 bottles of 8 fluid
ounces; www.tienda.com). —A.A.

30 M A RCH • A PRIL 2017

 Cultured
Condiments
F E R M E N T E D V E G E TA B L E S H AV E B E E N A R O U N D F O R T H O U S A N D S O F Y E A R S , B U T I T ’ S O N LY
U N T I L R E C E N T LY T H AT W E ’ R E B E G I N N I N G T O U N D E R S TA N D T H E I R T R U E VA L U E . Naturally
rich in good-for-your-gut probiotics, which studies show helps with digestion and nutrient
absorption, they’re also a great way to add a dose of briny flavor to salads, sandwiches and
more. The following pickles are lacto-fermented, using just salt and naturally forming lactic
acids to produce a host of probiotics. (P.S. Save the liquid to use in dressings and sauces!)

HAIL TO ORANGE CAN’T BEET

THE KALE
Not your ordinary sauerkraut,
EMERALD CITY KRAUT,
made with produce from
small organic farms, sneaks
in some kale, plus coriander,
dill, turmeric and a hint of
heat from chile peppers ($40
for four jars of 16 ounces;
www.fireflykitchens.com).
CRUSH
Just three ingredients—rustically
sliced carrots grown organically
in the Midwest, ginger and
sea salt—are enough to pack
a powerhouse of flavor in
SPIRIT CREEK FARM GINGER
CARROTS. The pints are
made in small batches on the
Wisconsin owners’ family farm
($12.99 for 16 ounces;
www.spiritcreekfarm.com).
THESE
Organic shredded raw beets,
horseradish, ginger and garlic
in BAO CULTURED RED
BEETS deliver a sweet kick
that’s positively addictive
($9.95 for 16 ounces;
www.baofoodanddrink.com
for stores, or order online for
a minimum of $35). —A.A.

Only 26%
of Americans
drink the
recommended
eight glasses of
water a day. Source: Harmless Harvest’s Hydration Habits Survey

PIL AT E SS T YLE .COM 31

 Teaser
Beauty Get Groomed
Four Buzzworthy
Hair-Care Ingredients
Volcanic Ash
Fine and oily hair
types adore this
“explosive” ingredient.
Not only does it soak
up grease, but it also
ups the oomph factor.
LAVA LOVE
SHOW BEAUTY PREMIERE
WORKING TEXTURE
SPRAY adds major volume
and texture to tresses, thanks
to a combo of volcanic ash
and wheat amino acids
($35 for 8.45 fluid ounces;
www.net-a-porter.com).
POST-EXERCISE
TIMESAVER
No time to wash and style
post-workout? Massage
a pea-sized amount of
R+CO BADLANDS DRY
SHAMPOO PASTE into your
scalp to absorb oil and add
hold—perfect for second
day ’dos ($28 for 2.2 ounces;
www.randco.com).
TRESS
TRANSFORMER
The volcanic ash in ORIBE
CLEANSE CLARIFYING
SHAMPOO removes dirt,
oil and product buildup.
Use this detoxifying mousse
once a week for super-
clean tresses ($44 for 7 fluid
ounces; www.oribe.com)
32 M A RCH • A PRIL 2017
These natural
powerhouses
deserve a place
in your shower.
Bamboo
Eco-friendly and
renewable, bamboo is
a rich source of silica
and antioxidants, so it
strengthens weak and
lifeless hair, leaving it
more flexible and free
of split ends.
STRENGTH
TRAINING FOR
STRANDS
The bamboo fibers in MAUI
MOISTURE BAMBOO
FIBERS SHAMPOO AND
CONDITIONER strengthen
and condition, while aloe
vera juice and coconut
water add minerals and
vitamins for soft, shiny and
strong locks ($8.99 for
13 fluid ounces each;
www.walgreens.com).
SMOOTH AND
SLICK
ALTERNA BAMBOO
SMOOTH KENDI OIL DRY
OIL MIST is a lightweight
oil that works two ways to
tame unruly hair—it protects
damp tresses from heat
damage and adds shine
and control to dry hair
($25 for 4.2 fluid ounces;
www.sephora.com).
ILLUSTRATATIONS BY BIGSTOCK
TREATMENT TIME
Fragile hair will be stronger,
shinier and less prone to
split ends when you apply
a HASK BAMBOO OIL
DEEP CONDITIONING
PACKETTE once or twice
a week ($2.99 for 1.75
ounces; www.ulta.com).
Artichoke Leaf
Rich in vitamins A, B
and C plus minerals
like calcium and
phosphorus, this
veggie replenishes
dry, damaged and dull
strands. It also seals
the hair’s cuticle, so
color is protected and
tresses feel softer and
smoother.
MASK OF LIFE
OUAI HAIRCARE
TREATMENT MASK will
give color-treated, sun-
bleached and overly dry hair
new life in five minutes. Use
it in the shower—the heat
helps the mask penetrate
deeper into strands ($32 for
8 packets of .3 fluid ounces;
www.theouai.com).
DESIGNED FOR
CO-WASHING
Dry, curly, coarse, textured
and color-treated types
benefit from co-washing
(i.e., “washing” hair using
conditioner only). ORIBE
CLEANSING CRÈME
FOR MOISTURE AND
CONTROL is a specially
crafted formula that gently
gets rid of dirt and buildup,
leaving your mane silky and
frizz-free ($44 for 8.5 fluid
ounces; www.oribe.com)
THE PERFECT
PRIMER
Before every blowout, work
a dollop of DRYBAR HOT
TODDY HEAT PROTECTOR
AND FRIZZ FIGHTER from
roots to tips. The artichoke
leaf extract binds to each
strand to smooth the
cuticle and keep color from
fading ($30 for 3.4 fluid
ounces; www.drybar.com).
Coconut
The “it” food is now
turning up in hair
products, and no
wonder—it’s a miracle
worker! It nourishes,
conditions, detangles
and adds shine, thanks
to a concentration of
vitamin E.
TEAM EFFORT
NIUCOCO HYDRATING
SHAMPOO AND
SMOOTHING
CONDITIONER are
packed with cold-pressed
extra-virgin coconut oil,
which restores flexibility
to strands and prevents
breakage. And we love the
beachy scent ($55 for each
bottle of 8.5 fluid ounces;
www.niucoco.com).
BEACHY WAVES
Honest Beauty creator
Jessica Alba relies on
BEYOND HYDRATED
MOISTURE MILK LEAVE-
IN CONDITIONER for her
signature sun-kissed waves.
This lightweight spray
contains coconut juice and
hyaluronic acid to hydrate
hai
hair, while marine algae and
alm
almond oil add shine
($2
($20 for 3.2 fluid ounces;
w
www.honestbeauty.com).
A OIL-GEL
AN
HYBRID
H
W
With coconut oil to
moisturize and condition,
IGK RICH KID COCONUT
OIL GEL will leave all hair
types soft and shiny, but
won’t weigh down even
the finest of strands
($27 for 5 fluid ounces;
www.igkhair.com).
—Nicole Grippo Ruotolo
PIL AT E SS T YLE .COM 33
 Teaser

Style Get Functionable + Fashionable

Spring Greens Nature calls for gear inspired by

Pantone’s Color of the Year, Greenery.

UPF 30

ANTI-CHAFING

REPELS
WATER

PACKABLE HOOD

BUILT-IN WIFI

FAST-DRYING

S U N G L A S S E S Ray-Ban Folding Wayfarer Sunglasses; $155, www.eastdane.com. H AT Rhone Range Flexfit Snapback;
$30, www.rhone.com. P O L O Under Armour Men’s Long-Sleeve Golf Polo; $70, www.macys.com. S H I R T Prana Zylo

FOR ¼ Zip Shirt; $89, www.prana.com. P H O N E C A S E Penguin All Over Penguin Phone Case; $25, www.originalpenguin.com.
J A C K E T Adidas Men’s Originals 83G Military Jacket; $84, www.adidas.com. PA N T S Rhone Spar Jogger Pants;
$108, www.rhone.com. L E G G I N G S H&M Running Tights; $25, www.hm.com. T O T E Jack Spade Basic Canvas Tote;

HIM $98, www.jackspade.com. WAT C H ASUS ZenWatch 3 AMOLED Smart Watch; $229, store.asus.com.
T O I L E T RY B A G Jack Spade Solid Ripstop Slim Travel Kit; $88, www.jackspade.com. S O C K S H&M 3-Pack Sports Socks;
$13, www.hm.com. S N E A K E R S Asics Gel-Lyte V; $130, www.asicstiger.com.

34 M A RCH • A PRIL 2017

S U N G L A S S E S Dior Sculpts 53mm Sunglasses; $580, www.nordstrom.com. E A R R I N G S Scosha Cat Eye Emerald and
Diamond Stud Earrings; $470, www.nordstrom.com. H AT Live Love Pilates Baseball Cap; $14, www.cafepress.com.
H A I R T I E S Scunci 14-Pack Braided and Mixed No Damage Hair Tie Set; $4, www.kohls.com.
WAT E R B O T T L E Contigo Autoseal Grace; $11, www.contigo.com. WAT C H Dakota Watch Company Slip-Thru Fob;
$31, www.jet.com. S P O R T S B R A Nike Victory Compression Medium-Impact Sports Bra; $31, www.kohls.com.
J A C K E T Spiritual Gangster Trust the Universe WRJ; $149, www.carbon38.com. B A G Terez Some Kale Structured Gym
FOR
Tote Bag; $106, www.neimanmarcus.com. L E G G I N G S Charli Cohen Laser Color-Block Performance Leggings;
$102, www.matchesfashion.com. T O W E L Manduka Equa Hand Towel; $12, www.manuka.com.
HER
Z I P - U P The North Face Summit L2 Jacket; $250, www.rei.com. TA N K Nike Mesh-Trimmed Stretch-Jersey Tank;
$36, www.net-a-porter.com. S O C K S ToeSox Grip Full Toe Bellarina in Evergreen; $18, www.toesox.com.
S H O E S Adidas Originals SL Loop Racer W; $56, www.6pm.com.

BROAD-SPECTRUM
UV PROTECTION
SPILL-
PROOF

KEEPS HAIR
IN PLACE

MOISTURE-
WICKING

INCLUDES
COSMETIC BAG

HIDDEN PHONE
BREATHABLE
AND KEY POCKETS
MESH

LINED WITH
POLARTEC FLEECE

—Robin Villalobos

PIL AT E SS T YLE .COM 35


YO U A R E W H AT YO U E AT, A N D F O R B E T T E R O R W O R S E , T H E
F O R E N S I C E V I D E N C E S H O W S U P R I G H T O N YO U R FA C E . Not
surprisingly, the same foods that help you control your weight and
give you a steady stream of energy are also good for your skin.
(Conversely, the fried foods, soda and sugary treats that are bad
for your waistline aren’t complexion-friendly, either).
“Our skin is the largest organ in the body, and just as nutrition
plays a role in the function of our heart and lungs, it also plays a
role in the maintenance of the skin,” explains Caroline Passerrello,
MS, RDN, LDN, a dietitian and a spokesperson for the Academy
of Nutrition and Dietetics (and a Pilates devotee). When her clients
start eating more healthfully, “many comment on the improved
appearance of their skin,” she adds. “They are typically eating
more fruits and vegetables than before and have switched from
refined to whole grains, in addition to exercising more, staying
hydrated and focusing on their self-care.”
Whatever your particular skin issues, adjusting your diet can
result in a more beautiful, glowing you.
THREE REASONS
YOU MAY HAVE
DARK CIRCLES
Granted, most causes of dark circles under your
eyes are not diet related (hint: blame your DNA,
or that late-night Netflix binge). So while even the
healthiest diet can’t deliver the same effect as a
good concealer, making these few tweaks can help.
YOU’RE NOT DRINKING ENOUGH WATER.
“When we are dehydrated, our available water shifts to
essential functions, leaving less for the skin, which can
contribute to dark circles and wrinkling,” says Caroline
Passerrello. Dr. Diane Madfes recommends drinking
eight glasses of fluid a day.
YOU’RE EATING TOO MUCH SALT.
“Limit foods high in sodium, such as salty snacks, as well
as processed, canned and frozen foods, and condiments
like soy sauce,” advises Lisa Drayer. “These foods can
cause water retention throughout your body, and can
contribute to puffiness under your eyes.”

RX have diabetes—or who are

FOR
DRY AND
AGING SKIN
Want to minimize the signs
of aging—wrinkles, fine
lines, dryness, dullness and
a loss of elasticity? Here’s
what you should (and
shouldn’t) be eating.
PASS (UP) THE SUGAR.
Cookies, cakes and ice cream
don’t do your complexion any
favors (though it’s not all bad
news—chocolate may benefit
skin; keep reading). Dr. Diane
Madfes, a dermatologist and
assistant clinical professor at
Mount Sinai Medical Center in
New York City, points to people
with diabetes as an example
of what happens to the skin as
a result of blood sugar spikes.
“We know that the skin of
people who have diabetes ages
faster, and part of that is the
sugar. It’s a result of glycation,
which is when sugar attaches
to the collagen in the skin.
This causes a decrease in
collagen production and slows
PHOTOS BY BIGSTOCK
overweight or have insulin YOU FORGOT TO HAVE SOME DARK
resistance—doesn’t heal as CHOCOLATE.
quickly, sags more and has a The dark stuff is loaded with flavonols, which can help
sallow look to it.” improve blood flow to the skin and diminish the look of
Even if you don’t have circles, she adds.
diabetes, sugar can be a
factor in older-looking skin,
including sagging, wrinkles,
fine lines and a less-than-
glowing complexion. Research
backs this up: A 2016 study
published in the British Journal
of Dermatology confirmed that
glycation plays a role in skin
aging, including decreased
collagen and elastin production,
dryness and redness.
Madfes advocates
moderation versus an all-out
sugar ban, and Passerrello
agrees. If you eat a healthy,
balanced diet that includes
moderate amounts of sugar, it
will not likely have a negative
effect on the skin, she says. But
stick to just a bite or two. (McGraw Hill, 2008). “Vitamin
C stimulates collagen synthesis
SAY SI TO C. and protects against aging
You knew we were going to skin. In one study, published
mention fruits and vegetables in the American Journal of
before long, didn’t you? It’s Clinical Nutrition, researchers
true, they’re vital to beautiful, examined the effect of diet,
youthful looking skin. “If you not supplements, on the skin
find that your skin is becoming of women. It found that a diet
wrinkled and aged, you may high in vitamin C-rich foods

down elastin production.
That’s when you see sagging
skin and poor wound healing,
plus bumps and bruises take
longer to heal. We know
that the skin of people who
need to include more vitamin
C–rich foods in your diet,”
says Lisa Drayer, MA, RD, a
dietitian and the author of The
Beauty Diet: Looking Great
Has Never Been So Delicious
was associated with fewer
noticeable wrinkles.
“Some top sources include
kiwi, oranges, Brussels
sprouts, broccoli and red
peppers,” she says.

PIL AT E SS T YLE .COM 37

 THE ANTI-ACNE DIET
A C N E ’ S N O T J U S T A T E E N T H I N G . In a
2007 survey published in the Journal of
the American Academy of Dermatology, 51
percent of women and 43 percent of men
over the age of 20 reported having acne.
While there is no definitive proof that any
one food causes breakouts in everyone,
what you eat can aggravate it: A 2013
review of previous studies published in
the Journal of the American Academy of
Dermatology found a link between acne and
high-glycemic diets (high-glycemic foods
like cookies, white bread and doughnuts
raise blood sugar levels more quickly than
those low on the glycemic index). “The
consumption of high-glycemic-index foods
appears to trigger a cascade of responses,
which can lead to acne through effects on
growth hormones and sex hormones,” says
Dr. Whitney P. Bowe, a dermatologist in New
York and the lead author of the study. “These
studies show that low-glycemic-index diets
may improve acne.”
Sugary treats and “white carbs” like white
bread, flour tortillas and rice exacerbate acne
in two ways, according to Dr. Diane Madfes.
“They increase sebum [oil] production, which
clogs pores and leads to breakouts, and they
increase your androgen levels, which are
hormones that contribute to acne.”
While not guaranteed to ban blemishes,
“I recommend steering clear of sugary
foods, like candy, cookies, cake and
sugar-sweetened beverages, which may
contribute to acne,” says Lisa Drayer, who
has more diet-related beauty tips on her
website, www.lisadrayer.com. “Limit your
intake of these added sugars to no more
than 10 percent of your total calories
(that’s 150 calories on a 1,500 calorie diet).”
Upping your intake of omega-3 fatty acids
may also help. “Acne may be caused by taking
in too few omega-3 fats (found in fatty fish
such as salmon, sardines, herring and trout) in
relation to your intake of omega-6 fats (found
in corn, soybean, canola and sunflower oils
and foods processed with them),” says Drayer.
“Such an imbalance can cause inflammation,
leading to blocked pores that cause an
overproduction of oil.” Bonus: Omega-3s also
deliver anti-aging benefits.
A small number of people may find that
giving up gluten or dairy may improve
their skin, says Drayer. “There may be a link
with gluten sensitivity and inflammation in
some individuals—and this could, perhaps,
trigger the activation of inflammatory skin
conditions like acne.” For these few people,
eliminating gluten may help. To see if you’re
one of them, try going gluten-free for two
weeks and see if your skin clears up.
Since acne has many causes, “I encourage
clients to think about the whole picture
when they blame breakouts on dietary
choices,” says Caroline Passerrello. “If they
notice a correlation between specific foods
and a skin condition, think about what
else takes place when those foods are
consumed: Are they also working out less,
more stressed, more hormonal, etc.?”

“Omega-3 fatty acids SAY CHEERS…IN GO FOR THE EASY A.

[found in fish like
salmon and sardines]
also help lubricate
skin and prevent
moisture loss from
cells,” says Drayer.
MODERATION.
Alcohol is another skin
saboteur. “Alcohol has a
diuretic effect, so in excess,
it can dehydrate your skin,”
says Drayer. It also causes
inflammation, which manifests
as puffiness, redness and that
weathered look. So drink in
moderation, which means one
drink a day for women and two
for men. (And compensate by
sipping even more H20).
GET SWEET ON
CHOCOLATE.
“Chocolate contains high
levels of cocoa flavanols, plant
compounds with antioxidant
properties,” says Drayer, who
has been a Pilates fan for
almost 10 years. “They have
been associated with softer,
more hydrated skin, according
to recent research.”
“Sweet potatoes, carrots and
spinach are rich in beta-carotene,
a pigment that gets converted
to vitamin A in the body,” Drayer
explains. “It keeps skin soft and
smooth; meanwhile, a deficiency
of vitamin A can result in bumpy,
rough skin.”
MAKE OMEGAS ALPHA.
Besides helping to lower your
risk of chronic diseases such
as heart disease, cancer and
arthritis, “omega-3 fatty acids
[found in fish like salmon and
sardines] also help lubricate
skin and prevent moisture
loss from cells,” says Drayer.
“They also protect against
inflammation that can lead to
dry, scaly skin and redness.”
They may also help protect
against sun damage and
skin cancer, according to a
2013 study by the University

38 M A RCH • A PRIL 2017

 “Foods that may help to reduce free radicals
caused by UV exposure are those high in the
antioxidants A, C and E,” says Passerrello.
of Manchester in England.
Researchers found that taking
a regular dose boosted skin
immunity to sunlight.
“Fatty fish, like salmon,
herring, sardines and trout are
excellent sources of omega-
3s,” says Drayer.
Madfes recommends sprinkling
omega-3-rich ground flaxseeds
on salads or chicken cutlets.
“They’re so easy!”
HIT THE H2O.
“Staying adequately hydrated
with water and other non-
caffeinated unsweetened
beverages is absolutely
essential,” says Passerrello.
When you don’t drink enough
PHOTOS BY BIGSTOCK
fluids, your skin can become
dry, tight, flaky and more
prone to wrinkling. So sip at
least eight glasses of water
a day for a radiant, more
youthful looking complexion.
GO GREEN.
“I recommend green tea as a
beauty beverage,” says Drayer.
“It is the only tea that contains
a significant amount of the
antioxidant epigallocatechin
gallate (EGCG). EGCG rids
the body of cell-damaging
free radicals. Research has
also suggested that green tea
may help protect against UVB
light–induced skin disorders,
including photoaging,
melanoma and nonmelanoma
skin cancers.”
To get the most benefits from
your green tea, Passerrello
says to make sure the water is
hot, but not boiling, when you
steep it.
FIGHT FREE RADICALS.
“Free radicals [which are a result
of sun exposure and pollution]
cause skin damage, which causes
a breakdown in collagen so you
CAN YOUR DIET
HELP PSORIASIS?
“PSORIASIS IS AN AUTOIMMUNE DISE ASE , WHICH
I S I N F L A M M AT O RY,” says Dr. Diane Madfes. “Going on
a gluten-free diet can decrease inflammation in some
people, so they may have fewer flares. I’ll have patients
go on very strict gluten-free diet for two weeks to see
if it makes a difference in their skin. You have to give it
a full two weeks, and you cannot cheat, even a little bit,
or you have to start over. If you’re not seeing much of
an improvement, you’re not one of those people who
would benefit from that type of diet.” For a few people,
however, going gluten-free can improve their psoriasis.
Losing weight may also help patients with psoriasis,
according to a 2014 study in the British Journal of
Dermatology. "There was a clear correlation between the
amount of weight loss and the improvement of psoriasis,”
says Dr. Luigi Naldi, a dermatologist in Bergamo, Italy,
and the lead author of the study. “Patients who lost more
weight experienced a larger improvement in psoriasis,” he
adds, though even losing just a few pounds had an effect
on the severity of the disease.
Omega-3 fish-oil supplements can also help. With
psoriasis, “there are changes in patients’ skin-metabolism
pathways,” says Madfes. “We can help them by making
sure there is enough cholesterol and fatty acids in their
skin, so I’ll have people take fish-oil supplements.”
get more wrinkling and fine
lines,” explains Madfes. While
this doesn’t mean you can skip
the sunscreen, certain foods
can make skin less sensitive to
sun damage. “Foods that may
help to reduce free radicals
caused by UV exposure are
those high in the antioxidants
A, C and E,” says Passerrello.
“Examples include red
peppers, citrus fruit and dark-
green leafy vegetables.”
BEAT FINE LINES AND
WRINKLES TO THE
PUNCH.
While it’s never too late to
change your eating habits,
starting years before wrinkles
appear will pay off in the
long term. “Begin eating a
balanced diet as early and
often as possible to maintain
collagen and elastin,” says
Passerrello. PS
PIL AT E SS T YLE .COM 39
 THE POWER OF PILATES
Success Story
TURNING When a tumor on her spinal
cord left her paralyzed from
THE
TABLES the chest down, Pilates teacher
Susan Wilson, 58, relied on the
method to get back on her feet.
By Susan Wilson, as told to Beth Johnson
I ’ V E A LWAY S B E E N A F E I S T Y,
T Y P E A P E R S O N A L I T Y, W I T H
L O A D S O F E N E R G Y. After
college, I started working
at McNeil Pharmaceutical,
a division of Johnson and
Johnson, in the corporate
finance department. That
same year, in 1981 when I was
23, I married my husband,
who was in medical school.
Over time, as my husband
established his family practice,
I had two children and moved
into Johnson and Johnson’s
information technology
division. It was a lot to juggle.
In 1999, my husband
A BOV E , L EF T TO R IGH T: WILSON
suddenly had to have a 15-
DOING SWAN ON THE LARGE
hour heart operation. In the
BARREL IN 2013, BEFORE HER
aftermath, I reassessed my
SURGERY; AT GOOD SHEPHERD
priorities and decided to leave
REHABILITATION HOSPITAL.
the corporate world. Our son
and daughter were 11 and
OPP OSI T E PAGE: WILSON DOING
eight, and after the scare of
PULL STRAPS ON THE REFORMER
almost losing their father, I
WITH STUDIO OWNER JUNE HINES
wanted to be home more. So I
THIS PAST DECEMBER.
made the switch to becoming
a consultant—the hours were
more flexible, and I loved being
my own boss.
No matter what, I had always
made time to stay in shape.
I had been an athlete in high
school and was a runner
throughout much of my
adulthood. So in 2002, when
a friend suggested I join her
at a mat class at Pilates of the
Lehigh Valley, I jumped right in.   SUDDEN HEALTH SCARE
LOVE AT FIRST ROLL-UP
After my first mat class,
Susan Munshower (who had
been trained by Romana
Kryzanowska) suggested I try
40 M A RCH • A PRIL 2017
the equipment next time. I
was both flattered and excited.
I knew right away that I had
found something important for
myself. I started taking classes
every week, and I even got my
mother doing it. It became a
godsend for her as she dealt
with her aging body.
TRAINING WITH
ROMANA
After a year of classes, I decided
to become a Pilates instructor.
Every week, I would commute
into Manhattan from our home
PHOTOS COURTESY OF SUE WILSON; REFORMER PHOTO BY GREG ELWELL/INSTRUCTOR, JUNE HINES PILATES
in Quakertown, PA, to study
with Romana and her daughter
Sari Mejia Santo at True Pilates. I
also studied with June Hines in
Rydal, PA, which is a Romana’s
Pilates training center. I put in
more than 1,000 hours, over a
year and a half, to get certified.
Pilates got me into the best
physical shape of my life. For the
next decade, I taught at June’s
studios. I loved the balance
between corporate consulting
and teaching. And when my
husband and I amicably divorced
in 2013, I was grateful to have
work that I loved to sustain and
support me.
By early 2015, life was good.
I had a new boyfriend named
Tom. Both of my children had
finished college and lived nearby.
Then in March of 2015, I
started experiencing pain in my
back and around to my ribs. At
first, I thought it was shingles,
without the rash. But at the
beginning of April during my
Still, every medical professional I have seen agrees that I’m
way ahead of schedule because of my Pilates training; my
doctor tells me that with the severity of the trauma I had,
I’m in the 99 percentile for recovering.

PIL AT E SS T YLE .COM 41

 Still, thanks to my
wonderful Pilates
clients who would
drive me to my
sessions, I was able to
continue working with
both Wendy and June.

weekly session with Anthony my ability to walk. Thankfully, HEADING TO REHAB

A BOV E , CLO CK W ISE F ROM TOP:
WILSON TEACHING SINGLE-LEG
STRETCH (LEFT) AND SPINE TWIST
AT JUNE HINES PILATES STUDIO IN
DOYLESTOWN, PA; WORKING ON
TREE ON THE LARGE BARREL WITH
INSTRUCTORS LORI COLEMAN-
BROWN AND HINES SIX MONTHS
AFTER SURGERY.
OPP OSI T E PAGE: DOING KNEE
STRETCHES ON THE REFORMER.
Rabara in Princeton, NJ, I went
to put my foot on the pedal on
the Wunda Chair and couldn’t
keep my balance.
Within a few days, my legs felt
really heavy. My doctor told me
to see a neurologist, who told
me, “I think you have a herniated
disc at T8— it’s nothing to worry
about.” They put me on steroids,
and scheduled me for an MRI
two weeks later.
MY COLLAPSE
By the next night, I started
feeling numb from my
breastbone to my belly
button. I walked the halls all
night knowing that there was
something very wrong. The
next morning, I called my ex-
husband, who told me to get to
the ER immediately, and not
to leave until I had an MRI. It
took five hours of waiting and
insisting, but I finally got one.   PILATES IN THE ICU
It turns out I had a very small
tumor (technically, a cavernoma)
on my spinal cord. It was a
mass of capillaries about two
millimeters in size in the middle
of my upper back. My doctor
said I was born with it, and the
tiny blood vessels in the tumor
had started leaking, causing
nerve damage, which was
causing the loss of function.
FROM BAD TO WORSE
By the next day, I had lost use
of my bladder and bowels and
I was already in the hospital,
because suddenly I was a
paraplegic. How ironic for an
individual who had spent the
past 15 years taking care of her
spine through Pilates! Now my
24-year-old daughter and the
nurse had to shower me. I was
in total shock, unable to process
what was happening to me.
Two days later, on April 15,
2015, I had a seven-hour
surgery to remove the tumor
and fuse the damaged part of
my spine [T5 to T7]. The surgery
and trauma to my spinal cord
left me unable to sit, stand up or
even move my legs. I was told
the spinal cord recovers at the
rate of one millimeter a month,
so healing would be a very slow
and long road. None of doctors
could tell me if I would ever
walk again.
After surgery, I spent a week
in the ICU. On the second day,
even though I was paralyzed
from the waist down, and on
heavy painkillers, I decided to
do a rowing exercise five times
to work my arms and lungs.
Soon a nurse hurried in, saying
“We saw you on the cameras
exercising!” Then she brought
her face closer to mine and
whispered, “You keep that up!
You keep on fighting!” I realized
then I needed to summon the
warrior in me.
A week later, I was transferred
to Good Shepherd
Rehabilitation Hospital, in
Allentown, PA, where one of
my physical therapists, Julia
Rush, did an assessment of my
condition. It was scary, painful
and very humbling. 
On my second day, they
wheeled me to PT and put me
in a machine that stood me up.
I could only remain upright for
a minute. I’ll never forget seeing
my children and my partner,
Tom, there. They came every
day to cheer me on. But it was
unbearable for me to have them
see me so physically useless.
ONE FOOT IN FRONT OF
THE OTHER
After a week in rehab, on my
57th birthday, Julia wheeled me
between two parallel bars and
told me I was going to walk.
“No way!” I told her. How could
I walk when I couldn’t feel my
legs or feet? I didn’t even believe
my feet were touching the floor,
so she grabbed a full-length
mirror for me to see the proof.
As Julia helped me, I held my
breath and gripped the bars for
support. I took three agonizing
steps with each foot and then
collapsed in the wheelchair. The
other patients in the therapy
room began clapping and
yelling “Bravo!” Overwhelmed,
I started to cry. It was the
best birthday present I could

42 M A RCH • A PRIL 2017

have ever received! From that
moment on, I was determined
to walk again.
I would push myself to
take more steps every single
session. I would talk to myself
as if I were my own student—
“In and up with my belly!” “Am I
centered over my hips?” “How
are my shoulders?” “Breathe!”  more hope.
PILATES MEETS PT
To my great good forture,
it turned out that Good
Shepherd had a fully equipped
Pilates studio. After three
weeks, I began working with
Wendy Norelli, a Pilates-
trained physical therapist. She
started me on the Cadillac
doing a modified Push-
Through and modified leg
springs to begin to lengthen
my spine. There was an
incredible release of tightness
in my torso; for the first
time, my muscles began to
remember the joy of Pilates.
Mentally, I understood
everything Wendy was trying
to do with me, but my brain
couldn’t communicate with
my body to do it all. The
spinal cord is a pathway for
messages to go to the brain
from the body and vice versa;
they referred to my injury as
a “partial,” meaning there was
only a partial connection.
MAKING PROGRESS
By week five in rehab, I was
able to do some Footwork on
two springs and modified Pull
Straps, Wendy was amazed
at my progress, but to me it
seemed painfully slow. There
were so many things I had
taken for granted that I now
struggled to relearn. But over
time, Pilates was helping me
heal, whether I was learning
to walk or learning to dress
myself. As my core got
stronger, I could walk a few
steps further using a walker,
and I could sit up and get
myself out of bed. At the end
of most days, there was some
small win to celebrate.
HEADING HOME
After two months, I left rehab,
using a walker and with a
wheelchair in tow. My daughter
moved in with me to help out,
Tom would come by every
day after work to be with me,
and my son would take over for
his sister when she needed a
break. I was mostly numb from
the chest down, but at least I
could now partially feel my feet.
Though I still had no bladder
or bowel control, I could now
shower by myself if I sat down.
I could make it downstairs, very
slowly, once a day. Each step
toward independence gave me
BACK IN THE STUDIO
Still, thanks to my wonderful
Pilates clients who would drive
me to my sessions, I was able
to continue working with both
Wendy and June. It was such
an ordeal to get downstairs,
get in the car, have the session
and come home, but I felt so
supported by both of these
wonderful women. June, who
had visited me regularly at
Good Shepherd, would even
call Wendy to consult on how
to best help me. For instance,
I couldn’t bring my knee to
my chest without going into
spasms, so June avoided any
exercises that would trigger
them. Week after week, all the
effort began to pay off. Six
months after surgery, I was
able to do Rolling Stomach
Massage on the Cadillac, Pull-
Up on the Wunda Chair and
the whole Short Box Series
on the Barrel, including Tree!
I was overjoyed because I
felt alive again. A couple of
weeks later, I was able to
do the Hundred holding the
straps and with June holding
my feet. There is such anxiety
when you can’t get your body
to do what you wish, but
whenever I would do Pilates,
I was calmed and fortified.
ADDING TO MY
CAN-DO LIST
As I improved and could
walk longer distances with a
cane, I thought about how
much I missed my students.
So in December 2015, eight
months after my surgery, I
returned to teaching. I was
so nervous that I wouldn’t
remember how to teach, or
that my imbalance would
scare them. But except for a
few bobbles with my cane, I
was able to kick a little butt
again! As a bonus, teaching
Pilates helped me get better.
In fact, this past October, I
stopped all traditional PT and
now only do Pilates, ballroom
dancing and walking. It must
be working because I keep
adding to my “I Can Do That
Routine Again!” list every week.
In the past few months, I’ve
added Coordination, Frog, Leg
Circles, Stomach Massage,
Running and Pelvic Lift on the
Reformer, though none of them
are easy. I can do a full hang
from the Cadillac, which makes
me cry with joy. I am gaining
strength, coordination and
confidence. Now I do Pilates
formally twice a week with June,
and teach 12 to 15 hours a week.
LIMITATIONS AND HOPE
I still have limitations. I am
numb from my knees to my
toes. I still can’t control my
bladder. I fall into my right hip
when I walk—I tell my clients
it’s as if my hips have a couple
Scotches in them! And as my
spine heals, the reawakened
nerve endings can cause
neuropathic pain in my lower
legs so severe that some days
I feel it would be easier to die.
Still, every medical professional
I have seen agrees that I’m way
ahead of schedule because of
my Pilates training; my doctor
tells me that with the severity
of the trauma I had, I’m in the
99 percentile for recovering. I
walk, I drive, I cook, I do a little
gardening, and Tom and I dance
in my living room a couple
times a week. I’m back doing
some consulting, and between
that and teaching Pilates, I’m
working nearly full-time again.
I used to believe that I got
into Pilates to help my mother
maintain vitality till the end of
her life. It meant the world to
me to help her be vital till the
end of her life last year. Little
did I know Pilates would end
up saving me. PS
PIL AT E SS T YLE .COM 43
 A F T E R T E S T- D R I V I N G A F R I E N D ’ S B U N G E E-S T Y L E F I T N E S S GENERAL GUIDELINES
T R A M P O L I N E , I K N E W I N E E D E D O N E , T O O. Thanks to
my husband, on Christmas 2015, I unwrapped a 44-inch P R O P rebounder with handlebar
JumpSport Pro trampoline that quickly became my family’s B R E AT H Breathe naturally throughout, without any
favorite toy. I knew the benefits of rebounding, but I didn’t breath holding or gripping of the abdominals.
realize how this mini rebounder would give new life to my R E P S Do all these moves for 1 minute each.
method, BarreAmped, and my own personal fitness regimen. TIPS
When we ordered the handlebar that can be added to the • Bounce lightly from side to side for 5 minutes to
trampoline for support, my eyes widened at the limitless warm up.
possibilities of combining barre and bounce. No longer did I— • For an extra dose of cardio, bounce lightly for
nor the home exerciser or even a studio—need a wall-mounted 1 minute between exercises.
barre to do a barre routine. Plus, I can’t tell you how amazing • Keep your spine neutral throughout unless
it is to do a really tough thigh exercise, for example, on this otherwise indicated.
slightly unstable surface because you know you’ll be rewarded
with light bouncing between sets. It’s also amazing that you can
bounce extremely lightly without punishing your joints and still
get an effective cardio workout. (After adding the rebounder
to my workouts—and cutting down on my nightly glass of V Position Thigh Work
champagne—for four months, I dropped 15 pounds!)
This past January, BarreAmped Bounce, which now includes a P U R P O S E works the quads and calves
DVD and streaming workouts for home exercisers and an online S E T U P Stand tall on the trampoline with your feet in Pilates
teacher certification, was born. Although those with knee issues stance, and hold onto the handlebar. Lift your heels, bending
or women with pelvic floor dysfunction or postnatal rehab needs your knees.
should consult their doctor before bouncing, on a case-by-case
basis, BarreAmped Bounce is safe for people with injuries or 1 . Bend your knees and lower your body about 5–10 inches,
issues. (Keeping the spine in a neutral position is key for mamas.) keeping your ears over your shoulders, and shoulders over
Do the following workout barefoot or with your Pilates socks your hips and heels. Pulse up and down.
three to four times a week. If you’re new to rebounding, start
with a very light bounce until your feet, ankles and legs gain T I P Stay as low as you can while maintaining good form.
PHOTOGRAPHY BY AL MIDA; HAIR BY ANNIE CAVANAGH, MAKEUP BY AUTUMN ABRAMS; TANK BY ALO, BOTTOMS BY SPLITS 59, SOCKS BY TAVI NOIR

strength and flexibility for the more advanced positions.
I’ve truly been awakened to a shorter way to work out, a
better way to do barre, and a fun way to stave off the dread
factor that cardio sometimes brings. BarreAmped Bounce is
my favorite workout to date. I’m delighted to share some of
the moves with you, Pilates Style readers! #shak #shaketochange
ketochange
#bouncetochange
uncetochange PS
M O D I F I C AT I O N The “mat” of the trampoline goes below
the “earth”—bear in mind that your heels might not lift as
high as they would on the floor. This relevé position on the
trampoline requires flexibility in the feet; keep your knee
bend proportional to your relevé.
A DVA N C E D Move in a more full range of motion without
losing alignment.

SETUP STEP 1

PIL AT E SS T YLE .COM 45

Lunge-Over Hinge on Relevé
P U R P O S E strengthens the hamstrings,
glutes, and lower back
S E T U P Lightly hold onto the handlebar,
and step back on the trampoline so
that your upper body is comfortably
hinged toward the bar. Lift your right
heel, bending your knee, and extend
your left leg with your foot pointed;
your weight should be over the ball
STEP 1.1
GEAR GUIDE
Jumpsport PRO 350 and
Arched Leg Handle Bar
($299 and $79, respectively;
www.jumpsport.com)
46 M A RCH • A PRIL 2017
of your supporting foot. Keep your
elbows toward your body, spine long
and hips square.
1 . Bend your left knee, pulse your leg up,
then straighten your leg and pulse it
up, keeping the movement small.
2 . Repeat on your other side, bouncing for
1 minute before you alternate.
STEP 1.2
STEP 1
T I P Make sure the movement isn’t coming
from your back, but instead, from the leg
moving inside your pelvis or hip joint.
M O D I F I C AT I O N Drop your back heel, and
don’t hinge over as much.
A DVA N C E D Work powerfully and more
rapidly without losing control.
Parallel Thigh Work
P U R P O S E targets the quads and calves
S E T U P Stand tall on the trampoline
holding onto the handlebar with
your legs hip-width apart and
parallel. Lift your heels.
1 . Lower a few inches, feeling your
quads contract. Pulse up and down.
T I P Keep your ears over your shoulders,
over your hips, over your heels, with
your spine neutral.
M O D I F I C AT I O N Work higher, making
sure your heels aren’t overarching
and that you’re not leaning forward.
A DVA N C E D Move powerfully in a more
full range of motion with control.
Hold for the last 10 seconds at your
low point.
Parallel Jump
P U R P O S E promotes strength in the lower
body and triceps; gets the heart rate up
S E T U P Holding onto the handlebar, sit
in a hinged “chair” position with your
back straight and feet hip-width apart
and parallel.
1 . Jump up, powerfully lifting off the
trampoline with control and extending
your arms behind you.
T I P Jump slowly, taking your time to set
up for your next launch.
M O D I F I C AT I O N Keep holding the
bar and tap out from side to side,
rather than lifting both feet off the
trampoline.
A DVA N C E D Increase your pace.
SETUP
STEP 1
Seesaw on Relevé
P U R P O S E enhances strength in the
glutes, hamstrings and lower back
S E T U P Standing toward the back on the
he
trampoline with a comfortable hold d
on the handlebar, extend your left leg SETUP
behind you, turning out from your
thigh. Lift your right heel, bending
your knee.
1 . Inhale, hinging your upper body
forward at your pelvis as you bend
your left knee and “pull” your heel
toward the midline of your body.
2 . Exhale, returning to the starting
position.
T I P Really think of this move as an
actual seesaw on a playground; when hen
one side goes down, the other has to
come up.
M O D I F I C AT I O N S Don’t lift your
standing heel. Reduce the range
of motion of your hinge and/or the
duration.
A DVA N C E D Increase your range of
motion and/or pace.
STEP 1
PIL AT E SS T YLE .COM 47
 If you’re new to rebounding, start with a
very light bounce until your feet, ankles
and legs gain strength and flexibility for the
more advanced positions.

Waterski Thigh Work

Wate
P U R P O S E tones the quads, calves, arms and lower back
S E T U P Holding onto the handlebar with an overhand grip,
step your feet just underneath the handlebar, feet in Pilates
stance and heels lifted.
stan

1 . Bend your knees, keeping your heels lifted, pulling your

body weight away from the handlebar and tucking your
hips under.

T I P Allo
Allow your upper back to slightly round, closing your
rib c
cage.
M O D I F I C AT I O N Do V Position Thigh Work instead.
A DVA N C E D Increase your pace.

SETUP & STEP 1

Pull-Up on Relevé
P U R P O S E focuses on the biceps, middle
dle
back and shoulders
S E T U P Sit under the handlebar with your
our
hands on the bar in an overhand grip,ip,
arms aligned with your shoulders
and feet together on the floor. Lift
your heels, coming into a “tabletop””
position. Inhale to prepare.

1 . Exhale, bending your arms into the

sides of your body to lift your body up.
2 . Inhale, returning to the starting
position.
SETUP & STEP 1
T I P Avoid jutting your chin forward.
M O D I F I C AT I O N Keep your heels on the
floor, and/or decrease your range of
motion.

48 M A RCH • A PRIL 2017

Teaser Under the Barre SETUP

P U R P O S E same as Pull-Up on Relevé

S E T U P Sit on the edge of trampoline (on
the bungees) with your hands in a wide
overhand grip with on the handlebar,
and get into a Teaser position with your
feet in Pilates stance. Keep your head
aligned with your spine and your spine
neutral.

1 . Beat your heels, making the movement

slow and controlled.

T I P S Try your best not to collapse in your

lower back by maintaining more of a
neutral spine position. Imagine that
you have a tail—don’t sit on it.
M O D I F I C AT I O N Bend your knees.
A DVA N C E D Lower and lift your legs.

ADVANCED

Classically trained at the Lotte Berk Method, SUZANNE BOWEN is the creator of
Suzanne Bowen Fitness (#SBF), an efficient mind/body technique that combines cutting-
edge cardio, intelligent strengthening and dynamic stretching. Now, everyone worldwide can
train with Suzanne and get lifestyle and nutrition tips via her subscription-based website,
www.suzannebowenfitness.com.
Suzanne is known for her BarreAmped program (www.barreamped.com) that’s licensed to
studios worldwide and includes instructor certifications. Her BarreAmped DVDs are consistently
ranked as best-sellers on Amazon. She continues to create new and exciting BarreAmped
workouts, including BarreAmped Bounce (www.barreampedbounce.com), the first barre program
on a trampoline. Currently, Suzanne splits her time between Santa Rosa Beach, FL, and Nashville
with her husband and two children.

PIL AT E SS T YLE .COM 49

 The
Pelvic Floor
Paradox

Pelvic floor dysfunction is a preventable issue in many cases—and it’s

one that affects nearly half of women under 50 and represents a 10
percent prevalence rate in men in the U.S.— yet we don’t pay the muscle
group enough attention. The solution lies in changing the way we think
about this fitness issue and how we work the floor altogether.
By Dawn-Marie Ickes • Edited by Amanda Altman

50 M A RCH • A PRIL 201

2017
17
 R E C E N T LY, I H A D A N E Y E-
OPENING EXPERIENCE
AF TER EXPERIMENTING
WITH A VESY L AB AND
P I L AT E S E Q U I P M E N T. At
the lab, which uses EMG
technology to assess how
the pelvic floor reacts to
movement, I was able to
measure peak engagement
of the floor muscles and their
co-recruiters during some of
my favorite basic Reformer
exercises. The result was
fascinating and provided
an upgrade to much of the
programming used in our
small group classes. It also
completely changed the way
I looked at promoting
longevity and wellness for
my every client.
Previously, we had tried
offering mat classes at my
PHOTOGRAPHY BY ROD FOSTER; MAKEUP BY CHERILYN COWELL AND HAIR BY MOLLY RICH FOR WWW.BRUSHPALETTE.COM; TOP BY STEEL CORE, BOTTOMS BY ZOBHA
creative descriptions and shock
marketing—but at the end of
the day, our clients weren’t
having it; they didn’t want
to spend the hour on small
movements, they wanted to
move the whole body. Although
I’d already learned back in
2008 from Dr. Bruce Crawford
that pelvic floor dysfunction is,
in many cases, a preventable
issue, after the VESy experiment
confirmed that certain
movements optimize this
connection, and that we can do
this statically and dynamically
during Pilates exercises, I knew
I had to do something to help
address the pelvic floor for both
men and women in a medium
that’s movement-based—and
not defined by a diagnosis,
injury or dysfunction
Pelvic floor dysfunction
women or women over 50 (see
“Pelvic Floor Problems, By the
Numbers,” on page 55). We all
need proper pelvic floor use
for overall health, prevention
and longevity. Problems can
begin when the muscles are
stretched, weakened or too
tight, and without a crystal ball,
it’s impossible to determine
when this might occur. We
can, however, apply simple
“upgrades” to tried-and-true
exercises we love, and empower
our clients by guiding proper
awareness, connection and use
of the muscles “down under”
for optimal movement.
With this approach, teachers
have two options: a 30-minute
class focused solely on the
pelvis, or selecting alternative
cueing and “additions” to the
exercises (see “Pilates Pearls
afraid of mixed levels or
genders in your classes—my
male athletes and retirees love
the upgrades, too!
The first step is to find and
connect to our pelvic floor.
(Yes, it is possible without
wireless biofeedback or real-
time ultrasound!) Next, work
on training the muscle group as
a dynamic stabilizer by linking
it to its anatomical, systemic
and functional relationships
(transverse abdominis,
diaphragm and lumbosacral
multifidi) and move.
Lastly, consider the canister
effect: The “core” of yesteryear
is an archaic concept, and it’s
time to evolve our thinking
and optimize movement by
connecting to and through
the whole system—and not in
isolated little units. It’s only then

studio geared toward the affects men, teenagers and elite of Wisdom” tips for teachers that we can uncover the true
pelvic floor—with all kinds of athletes—not just postpartum throughout). And don’t be power of what is within us. PS

GENERAL GUIDELINES

P R O P S Box; 4- to 6-inch medium-density ball;

medium- to firm-density foam roller; medium
to soft ball
B R E AT H Breathe in a relaxed state and monitor
your breathing throughout; often thinking too
hard limits the breath capacity.
T I P Do these exercises 2–3 times per week.

Svelte Below the Belt: Pelvic Floor Primer

S P R I N G S E T T I N G heavy (2 red)
P U R P O S E brings awareness to alignment, weight bearing and
activation of the pelvic floor for meaningful engagement and
differential recruitment of fast- and slow-twitch fibers; helps
connect to the pelvis

Seated Slow-Twitch Prep

S E T U P Sit tall on the Short Box facing the footbar with your legs sit
bone–distance apart on the carriage and the ball between your
knees. Reach your arms toward the front of the Box, activating
your back muscles. Ground into your sit bones while reaching
through the crown of your head with your pelvis in neutral.
Press your feet into the carriage, and activate your hamstrings by
energetically drawing your heels toward the Box.
Seated Fast-Twitch Prep
S E T U P Same as Seated Slow-Twitch Prep.
1 . Exhale, drawing the bottom of your pelvis between your sit
bones and pubic symphysis up, and engage your whole floor
in a quick upward pulse with an immediate release. Do 5 reps,
working up to 10 quick, coordinated pulses.

1 . Draw the bottom of your pelvis between your sit bones P I L AT E S P E A R L S O F W I S D O M

and pubic symphysis up, and visualize connecting to the
front (anterior) part of your pelvic floor (this will feel like 25
percent), and then engage your whole floor.
2 . Hold this sustained connection from your heels to the top of
your head while contracting your pelvic floor for 5 seconds,
then release for a full 10 seconds. Do 5 reps, breathing
naturally throughout.
• Teach the pelvic floor connection slowly, and build reps of fast
additions to any applicable exercise slowly.
• Make sure your client can always feel a relaxation phase of the
pelvic floor between reps.
• The torso should not move up and down—this indicates over-
activation of the glutes.
M O D I F I C AT I O N Decrease the pulses.

PIL AT E SS T YLE .COM 51

Ball Sit Differentiation SETUP

S P R I N G S E T T I N G heavy (2 red)
P U R P O S E improves contraction of the
pelvic floor; increases awareness of
anterior versus posterior floor bias;
important for proper neuromuscular
control and stability
S E T U P Sit tall on the Short Box facing
the footbar with your legs sit bone–
distance apart on the carriage. Perform
1 sustained 5-second contraction, and
observe how it feels. Now, place the
ball in the center of the triangle created
by your pubic bone and sit bones (i.e.,
ischial tuberosities), making sure you
feel equal weight throughout. Reach
your arms forward, palms in.

1 . Sit on the ball for 30 seconds, working

up to 60 seconds.
2 . Remove the ball, noticing how you feel
(e.g., like you’re sitting in a hole?). STEP 2
3 . Practice 1 slow contraction of your
pelvic floor, first contracting the front,
the back and then the full floor. Assess
how you feel—any differences?
4 . Do 5 fast pulse-like contractions
coupled with quick exhales. Self-assess
to see if you feel any different.

P I L AT E S P E A R L S O F W I S D O M
• If your client experiences a significant
difference in their connection with the
pelvic floor with this exercise, begin
with it.
• Breathe naturally throughout, with an
exhale on the quick pulses.

M O D I F I C AT I O N Use a softer or larger

ball, and/or lower your hands to the
Box to offset some of your weight.

Prone Imprinting Primer

P U R P O S E promotes cervical stability and endurance, pelvic proprioception and
awareness as well as anterior floor recruitment
S E T U P Lie facedown on the Long Box facing the headrest with your mid-chest at
STEP 1 the edge, and your neck and thoracic spine (ribs) in line with your torso. Place
your arms to the side or in front of the Box (depending on your shoulder muscular
balance), palms gently pressing in, and squeeze your legs together.

1 . Inhale to prepare, noticing the front of your pelvis on the Box.

2 . Exhale, engaging your abdominals and scapular depressors (shoulder blades), and
gently lift your belly away from the Box while “magnetizing” the front of your pelvis
to the Box and lifting your pelvic floor.
3 . Inhale, filling your back body and lengthening through the crown of your head.
4 . Exhale, practicing a 5-second sustained contraction and/or 5 quick pulses.
5 . Repeat the sequence 5 times.

P I L AT E S P E A R L S O F W I S D O M
M O D I F I C AT I O N • Monitor scapular elevation and over-activity of the spinal extensors.
• Watch that the client doesn’t “dump” in the sternum, or hyperextend the cervical
and/or lumbar spine and hips.
• Avoid excessive internal rotation at the arm bones.
M O D I F I C AT I O N Stay in neutral, and move from slight flexion to neutral.
A DVA N C E D Repeat steps 1–3, then exhale to lift your upper body into extension.
Inhale to reach further through the crown of your head before exhaling to return
to the starting position.

52 M A RCH • A PRIL 2017

Seated Hamstring Curl STEPS 1 & 2

S P R I N G S E T T I N G none
P U R P O S E increases lower-abdominal awareness and pelvic floor
connection; combines pelvic stability with controlled mobility
S E T U P Sit tall on the carriage facing the footbar with your pelvis
neutral. Place your feet on a foam roller in the well underneath
the springs, with your hips and knees bent and aligned with the
front bones of your pelvis (i.e., ASIS). Curve your arms in front
of your chest with your fingertips reaching long.

1 . Inhale, extending your legs with control.

2 . Exhale, engaging your abdominals, connecting to your pelvic
floor and drawing your legs back to the starting position,
growing taller as if you’re sitting on a pin cushion without
over-activating your glutes.

P I L AT E S P E A R L S O F W I S D O M
• Stay in a neutral pelvic alignment throughout while avoiding
STEP 7
hyperextension of the knee joint.
• Watch that the shoulders remain over the hips.
M O D I F I C AT I O N Omit the roller, and perform the movement
with your feet flat on the floor.
A DVA N C E D Add rotation, and/or do the exercise with a single
leg, seated on a balance disc or with rotating discs or balls
under your feet.

SETUP & STEP 1

Spine Stretch Forward in the Well

S P R I N G S E T T I N G light (1 blue) or medium (1 red)
P U R P O S E enhances spinal articulation, scapula-thoracic
mobility and pelvic proprioception; increases the complexity
of the connection by adding movement flow with co-
activation
S E T U P Sit tall against the roller placed horizontally between
your pelvis and the back of the Reformer frame. Extend your
legs shoulders-width apart, feet softly pointed, and grab hold
of the shoulder rests.
ADVANCED

1 . Inhale, activating your torso and reaching through the crown

GEAR GUIDE
Balanced Body Pilates Allegro® 2 Reformer, with legs,
Allegro 2 Tower of Power Conversion Kit, Sitting
Box and Magic Roller® ($3,290, $1,345, $225 and $39,
respectively; www.pilates.com)
Franklin Air Ball and STOTT PILATES ® Toning Balls
($9.70 and $15.40—for a set—respectively; www.optp.com)
of your head.
2 . Exhale, drawing your navel toward the roller without
going into flexion, gently tuck your chin, and roll down
segmentally, maintaining even weight through your sit
bones, until your shoulders, ears and elbows are aligned.
3 . Inhale, protracting your shoulders, reaching toward the
footbar as you lengthen through the crown of your head
even more,
4 . Exhale, and without moving your spine, retract your
shoulders.
5 . Inhale, rolling up vertebra by vertebra, drawing up and in
with your abdominals.
6 . Exhale at the top of the movement, settling into your pelvis.
Do 5 reps.
7. Repeat the entire sequence with the roller positioned
vertically between your spine and the Reformer frame.
P I L AT E S P E A R L O F W I S D O M Keep the shoulder girdle stable,
and the pelvis neutral throughout. You can add protraction/
retraction at the top of the movement too.

PIL AT E SS T YLE .COM 53

Chest Expansion Kneeling STEP 2

S P R I N G S E T T I N G medium (1 red)
P U R P O S E progresses the Chest Expansion exercise; deepens
the pelvic floor connection by adding movement flow with
co-activation
S E T U P Kneel on the carriage in Chest Expansion start position,
with your hips in line with your ankles and knees near the
shoulder rests. Hold onto the straps with your hands by your
sides, fingertips reaching toward the floor.

1 . Inhale to prepare.
2 . Exhale, engaging your abdominals and scapular depressors,
and lengthen your arms past the midline of your body as you
reach out through the crown of your head, maintaining the
kneeling starting position.
3 . Inhale, slowly lowering your body to the carriage without
changing your arm position, drawing your pelvic floor up.
4 . Exhale, performing 5 quick pulses at the bottom.
5 . Inhale, pause, and then, exhale, lifting your body from the
carriage without moving your arms.
ADVANCED
6 . Inhale, returning your arms to the starting position.

P I L AT E S P E A R L S O F W I S D O M
• Don’t allow the carriage to move during the pulses, which
would indicate a loss of hamstring, adductor or gluteal
connection.
• The wrists and spine should stay neutral—no thoracic
hyperextension or sternal “dumping” allowed—and the
shoulder girdle stable and trunk still.
M O D I F I C AT I O N S Place a yoga block or moon box between
your thighs/shins to limit knee flexion during the squatting
phase; sit on a small ball; or place a ball or yoga block
between your ankles for enhanced connection. Skip
altogether if you have knee pain.
A DVA N C E D Move farther away from the shoulder rests.

STEP 2

Pelvic Power Lift

S P R I N G S E T T I N G depends on level
P U R P O S E uniquely beneficial for developing and enhancing
pelvic-neuromuscular connectivity and strength, as it uses
gravity to assist the shortening phase of both the slow- and
fast-pulse contractions
S E T U P Lie on the carriage with your feet parallel on the
platform, the ball between your knees and your arms
pressing into the carriage.

1 . Inhale, connecting to the carriage.

2 . Exhale, bridging up while performing a 5-second contraction
with your pelvic floor.
3 . Inhale, pausing with your hips lifted in line with the midline of
your torso and shoulders.
4 . Exhale, performing 5 quick pelvic floor pulses.
5 . Inhale, pause, then exhale, returning to the starting position,
either in neutral or with articulation.

P I L AT E S P E A R L S O F W I S D O M
• Start slow, with a low number of reps—this doesn’t look hard,
but it is very complex.
• Don't allow the pelvis to move during the pulsing.
• Avoid hip flexion or hyperextension.
A DVA N C E D Place your feet on the footbar, and/or add a
single-leg extension with or without a ball or Magic Circle.
Add single-leg adduction squeezes of a soft-medium ball or
Magic circle with pelvic floor pulses.

54 M A RCH • A PRIL 2017

Savvy Second-Position Footwork
Pelvic Floor
Problems,
This is by far the most challenging coordination exercise in the beginning, but it has an
amazing impact.

S P R I N G S E T T I N G heavy (3–4 medium)

P U R P O S E switches up the typical connection to contracting the pelvic floor; increases
the complexity of training
By the Numbers
S E T U P Lie on the carriage with your thighs turned out, feet on the corners of the
footbar and palms pressing into the carriage. 1 in 11 women will require
surgery to repair a pelvic floor
1 . Inhale, lengthening your legs away from the footbar. disorder in their lifetime
2 . Exhale, drawing your pelvic floor up in 5 counts as you return the carriage. Do 8–10
flowing reps.
3 . Do 5–10 pulses just 1–2 inches from the stoppers, drawing your pelvic floor up as
you get closer to the footbar.

P I L AT E S P E A R L O F W I S D O M Begin slow, making sure your client feels the lifting up as

the legs return to the carriage. This is extremely counterintuitive for most people, so
it’s important to establish the correct sequence early on.
A DVA N C E D Add 5 pulses while returning the carriage to the starting position (instead of
the 5-second sustained contraction). And/or try this pelvic floor work with the entire
Footwork series.

1
⁄3 of postpartum women and
49% of women under 50 are
STEP 3
affected by pelvic floor issues

1 in 4 women suffers from stress

urinary incontinence

30–50% of childbearing women

will experience a pelvic floor–
related issue by age 40

63% of stress-incontinent
women report their problem
began during or after pregnancy

DAWN-MARIE ICKES, MPT, PMA®-CPT, is the owner of Evolve Integrative Wellness

Physical Therapy and Pilates, specializing in integrative corrective exercise, performance/
dance medicine and women’s health. She has been practicing physical therapy since 1996, is
an assistant professor and wellness programming coordinator at Mount Saint Mary’s University
and a member of the Pilates Style Advisory Board. An active member of the APTA, IADMS, PMA
and IDEA, she has authored numerous publications and presented internationally. Dawn-Marie
has also developed educational programs for fitness and health-care professionals, which
bridge the gap between medical and movement science, creating opportunities for the ultimate
continuum of care in any setting. For more information, visit www.evolveptandpilates.com.

PIL AT E SS T YLE .COM 55

 The
Athlete's
Work
out
The game plan a Wunda
Chair series that builds
total-body strength,
balance and stability.
We’re rooting for you!
By Steve Vicera • Edited by Amanda Altman

56 M A RCH • A PRIL 2017

 LO N G B E F O R E I B E C A M E A their fitness levels despite their this program works around
P I L AT E S T E A C H E R , I WA S limitations, I regularly train those limitations.
PHOTOGRAPHY BY AL MIDA; HAIR BY ANNIE CAVANAGH, MAKEUP BY AUTUMN ABRAMS; STEVE’S OWN CLOTHES

A B O DY B U I L D E R , earning professional athletes who enlist Although many people shy

championship titles in
prestigious competitions like
Superbody Body Building
and Fitness and also Mr.
Philippines. But all that
training came at a cost,
and eventually, I developed
spondylolisthesis, a painful
spine condition.
Thankfully, I found Pilates,
a career I find so gratifying
because it gives me the
opportunity to help others, like
myself, physically transform
into healthier people. Although
many of my clients are ordinary
people who want to progress
my services to improve their
performance or rehabilitate
from an injury.
I created this routine for
athletes, men and experienced
Pilates professionals looking
for a challenge. Because it’s
geared toward those with
a higher muscle density,
especially in the upper body,
it’s not suitable for beginners.
The exercises focus on
increasing overall strength,
with an emphasis on balance,
stability and spinal health.
Men, in particular, tend to
have decreased flexibility, and
away from the Wunda Chair
because they fear the smaller
base of support or they're
intimidated by the potential
difficulty of the exercises,
that’s why I love it! Despite its
appearance, the Chair is stable
and sturdy, with a platform
that requires more core
engagement and balance than
other apparatus. I only have
an hour to give my clients an
intense and efficient program,
and the Chair provides an ideal A BOV E: VICERA FLEXES FOR THE
means of achieving that goal, CAMERA AT THE SUPERBODY
especially for athletes. Read BODY BUILDING AND FITNESS
on for the play-by-play. PS COMPETITION IN 1989.

GENERAL GUIDELINES
SETUP
P R O P none
B R E AT H Inhale as you lengthen your spine, and exhale
as you round it.
R E P S 8–10 (unless otherwise indicated)
T I P Focus on quality—i.e., precision—over quantity.

Jackknife
S P R I N G S E T T I N G heavy
P U R P O S E strengthens the
STEP 1
abdominals (rectus,
transverse and obliques),
glutes and hamstrings;
promotes shoulder stability
S E T U P Lie on your back with
your head near the pedal,
hands on the sides of the
pedal, and legs together
and extended to 45
degrees. Keep your pelvis
and spine neutral.

1 . Hinging from your hips,

reach your legs toward
the platform, keeping your
shoulders stable.
2 . Extend your legs toward
the ceiling, engaging your
glutes and hamstrings, and
sequentially lower your spine
to the starting position.
STEP 2.1

T I P S Press your hands against

the pedal to stabilize your
shoulders. Push energy
into your toes during the
extension, keeping your
hips elevated.
M O D I F I C AT I O N Omit the
hip extension when you
roll down.

PIL AT E SS T YLE .COM 57

Swan Dive
S P R I N G S E T T I N G : medium (1 heavy,
1 . Engage your upper-back muscles as
1 light)
you extend your spine, allowing the
P U R P O S E : challenges the back body;
pedal to assist the movement.
creates mobility in the thoracic
2 . Return to the starting position.
extensors (upper back)
S E T U P : Lie facedown with your hips on the
T I P S : Engage your glutes and hamstrings,
platform, legs laterally rotated hip-width
and think of sending energy out
apart. Place your palms on the pedal
through your toes. Keep your neck long.
shoulder-width apart in the down position,
M O D I F I C AT I O N : Connect the Cadillac to
and keep your pelvis and spine neutral.
the Chair to support your lower body.

SETUP & STEP 1

GEAR GUIDE
BASI Systems Wunda Chair
($1,645; www.basisystems.com)

SETUP STEP 1 Oblique Pike

S P R I N G S E T T I N G heavy
P U R P O S E increases shoulder stability and
strength; strengthens the rectus abdominis
(six-pack muscles) and obliques
S E T U P Standing sideways to the pedal,
stagger your feet on the pedal (inside
foot on the back) with your hands on the
front corners of the platform. Shift your
weight over your hands, aligning your
shoulders over your wrists.

1 . Exhale, using your core to lift your

pelvis, allowing the pedal to lift.
2 . Lower the pedal to return to the
starting position.

T I P S The goal here is to completely

lift the pedal. Keep your lumbar
spine (lower back) rounded as you
lift and lower your pelvis. Avoid
hyperextension in your elbows.
A DVA N C E D Extend your outside leg off
the pedal.

58 M A RCH • A PRIL 2017

Inversion
S P R I N G S E T T I N G none
P U R P O S E enhances body awareness,
upper-body strength and core stability
S E T U P Adjust the handles according to
your arm length, so that your shoulder
blades are on the edge of the platform.
Lie on the platform with your head
toward the pedal, and legs in tabletop.
Hold onto the handles, palms inward,
and lift your chest.

1 . Lift your legs towards the ceiling,

slowly shifting your weight toward your
shoulders, until you reach a vertical
position. Hold for 10–15 seconds.
2 . Flexing from your hips, articulate your
spine back to the starting position. Do
3–5 reps.

T I P Press your shoulders against the side

of the seat for stability.
M O D I F I C AT I O N Have an instructor assist
the inversion.

SETUP & STEP 1

SETUP

Unilateral Leg Work

S P R I N G S E T T I N G heavy
P U R P O S E develops leg strength and stability
S E T U P Facing away from the pedal, stand upright with your heels fully on the
platform and arms extended to 45 degrees. Place the ball of one foot on the pedal,
keeping your hips and shoulders square, and bend your supporting knee.

1 . Lower the pedal as much as possible while keeping your supporting knee tracking
over your toes.
2 . Push through your heel to straighten your supporting leg. Do 8–10 reps.
3 . Repeat sequence, but only go for partial range, then mid-range, and finally, do leg
kick-backs.
4 . Repeat on your other side.

T I P S Watch out for proper tracking of your knee and that your ankle doesn’t roll. Stay
as upright as possible—avoid leaning forward or back.
M O D I F I C AT I O N Place your hands on the handles.
A DVA N C E D Place your hands behind your head, in “genie” position or hold
STEP 1 8–10-pound weights.

PIL AT E SS T YLE .COM 59

 Hundred
H
S P R I N G S E T T I N G none
P U R P O S E coordinates breath with core
engagement
S E T U P Lie on the platform with your legs
in tabletop, arms long by your sides and
spine neutral.

1 . Lift your head, neck and shoulders,

and extend your legs to 45 degrees,
STEP 1 then start vigorously pumping your
arms with the movement coming
from your shoulders. Inhale for 5
pumps, then exhale for 5, until you’ve
completed 10 cycles.

T I P Reach your fingers past your hips, and

keep your core engaged throughout.
A DVA N C E D Extend your legs to a low
diagonal and/or do staccato breathing.

Dips with Thoracic Extension

S P R I N G S E T T I N G heavy
P U R P O S E promotes upper-body strength and
mobility, plus stability of the scapula, pecs
and triceps
S E T U P Stand on the platform facing away from
the pedal, holding onto the handles. Place the
balls of your feet on the pedal,
dal, bending your
elbows to lower the pedal.

1 . Push through the heels of your

our
hands to extend your arms and
open your chest, allowing the
he
pedal to lift.
2 . Extend your thoracic spine
(mid-back), with your gaze
slightly upward.

T I P S Be careful with cervical, wrist and elbow

hyperextension. Keep your core and glutes
engaged, and your chest and d shoulders open.
M O D I F I C AT I O N Omit the thoracic
racic extension.

SETUP S T E P S 1-2

WANT MORE?
Don’t miss our e-newsletter
tter
for more muscle-building g
moves from Steve. Sign up for
free at www.pilatesstyle.com.
com.

60 M A RCH • A PRIL 2017

 SETUP STEP 1

Side-Bend
S P R I N G S E T T I N G medium (1 heavy,
1 light)
P U R P O S E focuses on balance and stability,
especially for the obliques
S E T U P Lie on your side with your hips and
shoulders stacked. Place your bottom
hand on the pedal directly under your
shoulder, and extend your top arm over
your hips.

1 . Laterally flex from your spine, allowing

the pedal to lift.
2 . Return to the starting position.
3 . Repeat on your other side.

T I P Focus on lifting from your obliques.

A DVA N C E D Place your top hand behind
your head, and lift your top leg as you ADVANCED
side-bend.

SETUP
Pigeon Stretch
S P R I N G S E T T I N G medium (1 heavy,
1 light)
P U R P O S E stretches the gluteus maximus
and the deep six muscles (e.g., the
piriformis)
S E T U P Standing behind the Chair, place
one leg on the platform, deeply
bending your knee, with your opposite
toes on the floor. Place your hands STEVE VICERA began his fitness career
shoulder-width apart on the pedal, in 1986 as a bodybuilder. Today, Steve
slightly extending your spine. STEP 1 is a fitness trainer specializing in spinal
stabilization and corrective exercise, with
1 . Round your spine, allowing the pedal to certifications from STOTT PILATES ® ACE®,
lower, for a few breaths. Titleist Performance Institute, FMS and
2 . Return to the starting position. K-VEST ®. The founder of Sommet Fitness in
3 . Repeat on your other side. Scottsdale, AZ, Steve has been helping people
reach their goals for better function, greater
M O D I F I C AT I O N If you’re feeling tight, fitness and an overall sense of well-being for
allow your leg to hang off the more than 20 years. For more information,
platform edge. visit www.sommetfitness.com.

PIL AT E SS T YLE .COM 61

FROM THE
GENERAL GUIDELINES

P R O P S 1–2 (10-inch) stability balls

INSIDE OUT
R E P S 5–10 (unless otherwise indicated)
TIPS
• Timing and coordination are the most important
steps in these exercises. Move in slow counts of 4.
• It doesn’t matter what the movement is—always
move slowly and stay more connected to your
The purpose of these movements is to reconnect to your core and
body. Less is more. Go deeper, not bigger!
nervous systems, as well as to create more strength and stability in
• Sink your feet into the floor prior to each
your core. Working with the ball between your knees activates the
movement to help activate your core. This is very
nerves that run through your lower-back and pelvic region, and
important. Your feet are connected to your core
behind your sacrum and upper back. Concentrate on slow, small
and nervous system!
movements and sinking your feet into the floor to home in on your
• Maintain a constant squeeze on the ball between
deep, abdominal wall.
your knees. This helps activate muscles deep
inside your pelvis.
• Avoid gripping or bearing down with your
Upper-Back Stretch abdominals. Don’t allow your belly to protrude.
• Don't overinflate the balls. They work best when a
little air is released.
P U R P O S E stretches the abdominals (and scar tissue if you had
surgery), chest and shoulders; enhances spinal mobility
S E T U P Lie on your back with your knees bent and feet flat on
the floor. Place one ball under your upper-mid back and
another between your knees, squeezing the ball with your
inner thighs. Interlace your fingers behind your head, resting
your head in your hands with your elbows wide.

1 . Allow your chest to open over the ball, stretching your belly.
Take a few deep breaths, relaxing into the stretch.

T I P Breathe into your abdomen, and allow your pelvis to relax.

If your shoulders are tight or your fingers get numb, bring
your elbows closer together, in line with your armpits.
M O D I F I C AT I O N If your neck is tight, place the second ball
behind your head for support.

After my surgery, I couldn’t do Plank, so this position was the Chest Lift
closest thing I could do to recreate that feeling and help me P U R P O S E strengthens the abdominals
build strength without being in pain. with a focus on the rectus
abdominis (“six-pack” muscles)
S E T U P Same as Upper-Back Stretch.

1 . Exhale in a slow 4 count, pressing

your upper back into the ball and
lifting your chest to activate your
STEP 1 upper abdominals. Imagine that
your elbows are reaching toward
your knees and that your rib cage
is narrowing. Pause, inhaling for
4 counts, drawing your lower
abdominals in and up under your
rib cage while pressing your head
into your hands to further activate
your abdominals.
2 . Exhale, slowly lowering your chest
over the ball.

T I P Keep your pelvis neutral and gaze

forward.

PIL AT E SS T YLE .COM 63

Single-Arm Reach
P U R P O S E strengthens the abdominals and STEP 1
pelvic floor
S E T U P Same as Upper-Back Stretch.
STEP 2
1 . Exhale, pressing your upper back into
the ball, and lift your chest, until you feel
el
a strong connection across the front of
your abdominals.
2 . Inhale, reaching your arms forward
to touch your knees. Squeeze the ball
between your knees.
3 . Exhale, sinking your feet into the floor, and in
a slow count of 4, curl your tailbone toward
your pubic bone, until you feel your lower
back sink into the floor. Don’t rush this—it’s
the most important action. Inhale. STEP 4
4 . Exhale, lifting one arm by your ear. Pause
for 4 counts, scooping and lifting your
lower abdominals in and up under your
rib cage. ADVANCED
5 . Inhale, slowly returning your hand to your
knee for 4 counts.
6 . Alternate arms for 5–10 reps.
7. Inhale, interlacing your hands behind your
head, and slowly stretch over the ball.

T I P S Use your opposite hand as a force to

create traction and help deepen your core
awareness. Keep your tailbone curling
toward your pubic bone at all times, focusing
on pulling in and up with the muscles inside WANT MORE WAYSS TO
your pelvic region. RESTORE YOUR CORE?
ORE?
M O D I F I C AT I O N If you feel any strain in your
neck, place the ball higher behind your back. Don’t miss our e-newsletter for a
A DVA N C E D Do Double-Arm Reach instead of bonus move from Emilee. Sign up at
lifting one arm at a time, lift both together. www.pilatesstyle.com.

Single-Side Oblique Reach

P U R P O S E strengthens the abdominals, T I P Pressing your hand into your leg while you
especially the obliques; strengthens the neck sink your feet into the floor creates a force
S E T U P Same as Upper-Back Stretch. that allows you to go deeper into your core.

1 . Repeat steps 1–2 of Single-Arm Reach.

2 . Inhale, reaching both hands to your left knee
with your right hand on top.
3 . Press your left hand into your leg, and reach
your right arm back on a diagonal by your
right ear. Hold for 4 counts, drawing your
abdominals in and up under your rib cage, then
return your hand to your knee. Do 5–10 reps.
4. Interlace your fingers behind your head,
and relax over the ball.
5 . Repeat the sequence on your other side.

S TE P S 2–3

64 M A RCH • A PRIL 2017

Modified Criss-Cross
P U R P O S E increases abdominal strength, with emphasis on the
obliques and iliopsoas; challenges balance and coordination;
advanced variation stretches the connective tissue from the
feet to the abdominals
S E T U P Lie on your back, with your knees bent sit bones–distance
apart and feet flat on the floor. Place one ball under your
upper-mid back, holding another ball in your left hand, and
stretch over the ball. Extend your right arm by your side.
1 . Exhale, slowly lifting your right leg while simultaneously lifting
your chest and reaching your left arm across your body. Pause.
2 . Inhale, drawing your abdominals in and up toward your rib
cage, and stretch your arm across your body even more.
3. Exhale, lowering your leg and stretching over the ball.
Do 5–10 reps.
4 . Repeat the sequence on your other side.
T I P Sink your opposite foot into the floor to feel grounded and a
deeper core connection.
A DVA N C E D Instead of releasing back to the ball, exhale, slowly
pushing through your right heel to straighten your leg. Pause
for a few breaths,
reaths, noticing the heel-to-abdominal
heel to abdominal connection.

SETUP STEP 1

Roll-Up Prep
P U R P O S E strengthens the abdominals;
prepares the rectus abdominis for
flexion and the full Roll-Up; helps
activate the pelvic floor
S E T U P Lie on your back with your upper
back stretched over a ball, legs long
and feet together, holding the other
ball overhead.
1 . Inhale, lifting your head toward your
chest.
2 . Exhale, allowing your arms to follow,
reaching them forward toward your
toes while maintaining the connection
between your upper back and the ball.
Pull your lower abdominals in and up
under your rib cage.
3 . Inhale, slowly releasing over the ball.
T I P Do not suck in your abdominals—
gently pull in and lift. For a deeper
connection to your pelvic floor, imagine
that there’s a pencil between your sit
bones. Squeeze your legs together,
“pick up” the imaginary pencil with your
sit bones, and hold it in place as you do
your Roll-Up prep. Relax and release
the pencil each time.
M O D I F I C AT I O N Use the second ball for
head support.
A DVA N C E D Do a full Roll-Up, pressing
your upper rib cage into the ball, and
continue to roll all the way off the ball.

SETUP

For those in
recovery, the
hardest part of the
Roll-Up seems to be
the stage when we
have to lift our ribs STEP 1

and torso off the

floor. The ball is a
great prop to assist
in this action.
PIL AT E SS T YLE .COM 65
LOWER CORE
These moves with the ball under your pelvis focus in and around the
lower abdomen and pelvic region.

Single-Foot Hover SETUP

P U R P O S E challenges balance and coordination; stretches
and strengthens the abdominals, especially the pelvic
region; strengthens the iliopsoas and lower back
S E T U P Lie on your back with your knees bent and feet flat on
the floor. Place one ball under your pelvis (not your lower
back) and your arms by your sides, palms down. Lift your legs
one at a time, until your knees are over your hips. Allow them
to feel heavy and weighted into your pelvis.

1 . Do a small pelvic tilt by curling your tailbone toward your

pubic bone.
2 . Exhale, pressing your arms into the floor, and slowly lower
one leg toward the floor for 4 counts without allowing your
toes to touch the floor.
STEP 2
3 . Inhale, pausing to reactivate your pelvic tilt, deepening your
abdominal connection.
4 . Exhale, slowly returning your leg to the starting position. Do
5–10 reps.
5 . Repeat the sequence on your other side.

T I P S Keep curling your tailbone toward your pubic bone

throughout so that you feel deeply connected to the ball.
Keep your movements small and slow; the goal is to use your
deep muscles in and around your pelvis and abdomen to
lower and lift your leg. Take your legs out of the work—focus
only on moving from your abdominals.
A DVA N C E D Alternate lowering your legs for 10–20 reps, and/
or extend your arms toward the ceiling. After you do step 4, ADVANCED
alternate lowering your legs as they pass through center.

Curl the Tail

P U R P O S E challenges the deep muscles in the lower abdominals
and pelvic region; promotes strengthen in the iliopsoas
STEP 2 S E T U P Lie on your back with your knees bent and feet flat on
the floor. Place one ball under your pelvis and another ball in
your hands.

1 . Lift your legs one at a time, until your knees are over your
hips. Place the second ball behind your knees and squeeze it.
Keep your shins relaxed, as if your heels are resting on your
buttocks, and your tailbone curled toward your pubic bone.
2. Squeeze the inner edges of your feet together with your
knees slightly apart, creating a small V position with
your legs.
3 . Exhale, slowly lowering your legs in 4 counts, squeezing the
ball to activate your core.
4 . Inhale, then exhale, squeezing the ball and pulling your legs
STEP 3 back up from your deep pelvic region.

T I P S Only lower as far as you can without moving your pelvis or

arching your back. Let your legs be heavy as you move, and
your pelvis completely still.
A DVA N C E D Extend your arms toward the ceiling.

66 M A RCH • A PRIL 2017

 Bridge and Thigh Stretch
P U R P O S E stretches the hip flexors, psoas, abdominals and pelvic region; strengthens the
glutes and hamstrings; stretches the back; relaxes the back after core work
S E T U P Lie on your back with your knees bent, feet flat on the floor and arms by your
sides, palms down. Place a ball between your knees.

1 . Exhale, slowly curling your tailbone toward your pubic bone to begin a spinal
articulation.
2 . Sink your feet into the floor as you continue exhaling, slowly peeling your spine off the
floor one vertebra at a time, until you form a straight line from your shoulders to your hips.
3 . Inhale into the stretch across your front body and hip flexors, allowing your hands to "Cancer saved my life."
rest on your thighs. —Emilee Garfield
4 . Exhale, slowly rolling your spine down, keeping your tailbone curled toward your
pubic bone. Do 3–5 reps. In 2016, EMILEE , a BASI Pilates
instructor, created The Cancer Core
T I P S Continue to encourage more pelvic tilt for a deeper abdominal stretch. As you Project, an offshoot of The Emilee Garfield
lower, imagine that each of your vertebra are sinking into wet sand. Foundation, which provides educational
exercise programs, workout videos and
instructional training manuals. The
project incorporates wellness research
and development for cancer survivors of
pelvic and abdominal cancers, as well as
GEAR GUIDE
women who have undergone TRAM flap
reconstruction surgery, so they can live a
Franklin Air Ball
better quality of life.
($9.70; www.optp.com)
SETUP Emilee has been teaching Pilates and
yoga for the past 18 years at her studio,
The Loft Emilee’s Pilates & Yoga. Her true
passion is teaching people how to love and
honor their bodies, no matter what. She
lives in Santa Barbara, CA, with her three
beautiful children. For more information,
visit www.cancercorerecovery.com and
www.emileegarfieldcoaching.com.

STEP 3
HEADSHOT BY DAVID HESSLER

PIL AT E SS T YLE .COM 67


Research reveals that
tweaking your daily routine—
not winning the lottery—is the
key to a joyful mind-set.
by Sharon Liao
I T M AY B E O N E O F
AMERICAN’S INALIENABLE
RIGHTS, BUT MANY PEOPLE
GO ABOUT THE PURSUIT
OF HAPPINESS ALL WRONG .
Money can’t buy it. “Stuff”
doesn’t create bliss. And you
can’t outsource it, expecting
other people to make you
happy. Even though it’s
estimated that about 50
percent of happiness is
determined by your DNA, “the
other 50 percent is within your
control,” says Yuna Ferguson,
PhD, an assistant professor of
psychology at Truman State
University in Kirksville, MO.
The problem is that many
people hope that an event,
such as a new relationship
or job, will deliver a fairy-tale
ending. “But research shows
that, after an initial jump, your
mood settles back to baseline,”
says Acacia Parks, PhD, the
chief scientist at Happify, an
online platform that focuses on
science-based ways to increase
happiness, and an associate
professor and chair of
psychology at Hiram College in
Hiram, OH. Instead, a growing
number of studies suggest that
joy is found in the little details.
All of your daily decisions add
up to your overall outlook.
In fact, it turns out that
happiness is a skill you
can develop. According to
Ferguson’s research, people
who actively tried to feel
better by listening to upbeat
music over two weeks
reported a greater increase in
their mood than those who
just focused on the music. “It’s
similar to physical fitness,” says
Parks. Because of genetics,
some people may have an
easier time mastering, say, a
Pilates exercise. “But everyone
PHOTOS BY BIGSTOCK
still needs to put in the work,”
says Parks.
That means practicing
behaviors that cultivate an
overall sense of optimism
and happiness. By tweaking
your everyday routine, you’ll
set yourself up for positive
change. But where to begin?
Start with the following
research-proven habits.
SAVOR THE MOMENT. In
today’s busy world, it’s easy
to rush through your day, but
slowing down is the key to a
more joyful life. “Savoring is
the practice of being mindful
and experiencing the present,”
says Parks. Whether it’s a
delicious meal or beautiful
sunset, the point is to linger
on your enjoyment of the
moment—even if you’re eating
the meal in a loud restaurant
or watching the sunset while
stuck in a huge traffic jam.
According to a 2012 study
from Loyola University
Chicago, this simple step can
boost your happiness and
satisfaction with life.
“We’re hardwired to pay
attention to negative events,”
explains Parks. Even if you had
a pleasant day, you’re more
likely to dwell on that one
slip-up—say, when you broke
a favorite dish. “Savoring helps
you take notice and remember
all of the positive things that
happened,” says Parks. Because
Pilates practitioners focus
on mindfulness during their
practice, this habit may come
more easily. Start with a simple
event, like a hot shower. “Use
all of your senses,” she says.
“Notice how good the water
feels on your shoulders and the
scent of your soap.” Over time,
you’ll notice yourself paying
attention to the things that
make you happy throughout
the day.
PRACTICE GRATITUDE. A
growing body of research
shows that counting your
blessings adds up to happiness.
“Feeling thankful helps you
experience more positive
emotions, and builds a sense
of resilience during tough
times,” says Parks. How can
you cultivate an attitude of
gratitude? Every night, write
down three good things that
happened that day. In a 2005
study from the University
of Pennsylvania, this quick
exercise boosted happiness
within a week—and by as
much as 9 percent after
six months. “Once you get
in the habit of looking for
and remembering what has
gone right, even when it’s
the small things, it seems to
change your outlook,” explains
Monica Y. Bartlett, PhD, an
associate professor and chair
of psychology at Gonzaga
University in Spokane, WA.
TAKE AN EMPATHIC APPROACH.
You were having a nice day—
until a coworker snapped at
you, or your sister picked a
fight. Now you can’t get it out
of your head. Sound familiar? To
flip the script, try to understand
every side of a scenario. “By
practicing empathy, you can
keep something negative from
ruining your day,” says Parks.
Consider the other person’s
perspective: Maybe your
coworker’s under pressure from
management, or your sister’s
going through a rough patch.
Have a few extra minutes? Call an
old college roommate to catch up
and connect.
PIL AT E SS T YLE .COM 69
 them. Schedule date nights
Your Pilates session does more than strengthen your with your spouse and get-
togethers with friends. Have
body and center your mind. It can bring joy, too. a few extra minutes? Call
an old college roommate to
catch up and connect. This
can brighten your day in more
ways than one: According
to a 2010 study published
in Psychological Science,
happy people engage in less
small talk and have more
meaningful conversations.

MAKE TIME FOR FUN. Whether

Recognizing that an event often
has less to do with you—and
more about something else—
gives it less power. Instead of
letting something bother you,
you’re better able to let go and
move on.
NURTURE YOUR RELATIONSHIPS.
In a series of studies that
tracked more than 700 people
for eight decades, Harvard
scientists discovered that
the key to a happy, healthy life
wasn’t fame or money. Instead,
they found that what was more
important was having good
relationships with friends,
family and spouses. A strong
social network helps you
deal with life’s stresses, says
Louisa Jewell, a psychologist
and the president of the
Canadian Positive Psychology
Association. “Loved ones also
provide emotional support and
encouragement.”
Building solid relationships
takes effort, so make time for
you love taking pictures or
cooking gourmet meals, find
an activity that you enjoy doing.
“Pursuing a passion gives you a
sense of purpose and brings joy
to your life,” says Jewell. For a
bigger benefit, think of a hobby
that taps into your creative side.
According to a 2016 study in the
Journal of Positive Psychology,
people who did one creative
thing a day felt more energetic
and enthusiastic than those
who didn’t.
Think you don’t have the
time? Take a closer look at
how you’re spending your
day. On average, Americans
spend five hours a day in front
of the television. Consider
swapping that sitcom for an
hour of crafting or drawing.
You’ll do your mind-set a favor:
Numerous studies show that

Happy Mind, Healthy Body

Call it the power of positive thinking: Studies show that having an upbeat outlook can
benefit your body as well as your mind. Consider the following four health benefits.

LONGER LIFE: In a Harvard analysis of more than 70,000 women published in 2016, researchers
found that those who were the most optimistic were 30 percent less likely to die of any cause,
such as cancer and infection, than those who were the least. The trait has been associated with
less inflammation and greater disease-fighting antioxidants in the body, say the scientists.

BETTER SLEEP: Counting your blessings may prevent you from having to count sheep.
According to a 2009 study in the Journal of Psychosomatic Research, people who practiced
gratitude the most slumbered longer and more soundly. They also fell asleep more quickly.

A HEALTHIER HEART: You’ve probably read that negative emotions, such as stress, anger
and depression, raise your risk of heart disease. On the flipside, a positive mind-set has
a protective effect. In a 10-year study published in 2010 in the European Heart Journal,
researchers found that being happy reduced the odds of developing cardiovascular disease by
22 percent. What’s more, other research shows that optimistic people were twice as likely to
have healthy hearts than their pessimistic counterparts.

FEWER SICK DAYS: In a 2010 Psychological Science study, researchers found that students
had a stronger immune response when they were feeling optimistic about the future. This
means that you’re better able to fight off illness-causing viruses and bacteria.

70 M A RCH • A PRIL 2017

 people who pursue hobbies
are more engaged—and
happier—than those who
watch TV or surf the Web in
their free time.
GET MOVING. Your Pilates
session does more than
strengthen your body and
center your mind. It can bring
joy, too. “There are more than
50 years of science showing
that physical activity improves
mental health,” says Susan
Bartlett, PhD, a professor of
medicine at McGill University
in Toronto. Not only is exercise
a proven stress-reliever, but it
also increases your production
of feel-good chemicals, like
serotonin and dopamine. Case
in point: One 2011 study in
the World Journal of Sports
Science showed that women
who participated in Pilates
classes had more serotonin
and fewer symptoms of
depression after three months.
Along with the brain boost,
working out can encourage
social connections in the
studio. It can also make you
feel good about yourself and
boost your self-confidence,
says Jewell. These effects set
the stage for a sunnier outlook.
Don’t have time to make it to
class? At least go on a quick
stroll. In 2009, researchers
from the University of Vermont
found that even 20 minutes of
moving can boost your mood
for up to 12 hours.
LOOK ON THE BRIGHT SIDE.
It’s no secret that optimism
and happiness go hand in
hand. But what if you don’t
always see the glass as half
full? “Try reframing your
thoughts in a positive light,”
PILATES PHOTO BY AL MIDA; VOLUNTEER PHOTO BY BIGSTOCK
scenario, you’re training your
mind to remember the event
in a happier light.
SET POSITIVE GOALS. “Having
a sense of purpose makes
your everyday existence more
meaningful,” says Parks. This
in turn cultivates a sense of
optimism and happiness. Need
help finding direction? Try this
exercise: On paper, describe
who you want to be in 10 to 20
years. It can be a professional
goal—maybe you want to be
a Pilates studio owner—or
something personal—like
becoming a leader in your
community. “Then think
about what actions you can
take in your daily life to align
yourself with that vision,” says
Parks. That can help you make
concrete goals, such as signing
up for instructor training or
volunteering to lead the annual
food drive.
Imagining this version of
yourself may also foster a
hopeful mind-set, according
to a 2013 study published in
Psychiatry Research. “When
people clearly imagine positive
events happening in their
life, this may lead them to
feel positively about how the
future will unfold,” says study
author Simon Blackwell, PhD,
a postdoctoral researcher at
the Mental Health Research
and Treatment Center at
Ruhr University Bochum in
Germany. Take five minutes
every day to close your eyes
and visualize the future when
everything turns out in the best
possible way. This practice has
been shown to increase your
optimism in two weeks.
GIVE BACK. Turns out that
compliment,” says Jewell.
Or donate your time to a
good cause: One 2013 analysis
of 40 studies published in
BMC Public Health concluded
that people who volunteered
regularly were more satisfied
with life and less depressed
than those who didn’t.
They also had a greater
sense of well-being. To find
opportunities in your area, visit
www.volunteermatch.org.
SAY THANK YOU. There’s a
reason why they’re called the
magic words. Saying thanks on
a regular basis has a powerful
effect: Couples who frequently
voice their appreciation for
one another have stronger,
happier marriages than those
who don’t, according to a 2015
study published in the journal
Personal Relationships. It can
also set the stage for close
friendships. “Our research
showed that people who
express gratitude are viewed
as friendlier, warmer and more
likeable,” says Monica Bartlett.
“As long as it’s genuine, a
thank-you can be in person,
letter or text message. The key
is showing that you recognize
another person doing an act of
kindness for you.” PS
Turns out that when you do
something nice for others, you’re
the one who benefits. That’s because
compassion provides a greater
sense of life satisfaction, improved
relationships and more joy.

says Jewell. Think about what when you do something nice

you’re thankful for in each
situation. For example, if you
get into a fender bender,
don’t dwell on what you
should’ve done differently.
“First, acknowledge that
you’re upset that your car’s
damaged,” says Jewell. “It’s
important to recognize your
emotions rather than suppress
them.” Next, consider the
silver lining. You might be
grateful that nobody got
hurt in the accident, and that
you have car insurance. By
actively seeing the good in the
for others, you’re the one
who benefits. That’s because
compassion provides a greater
sense of life satisfaction,
improved relationships and
more joy. In fact, people who
were instructed to perform
five random acts of kindness a
week for six weeks experienced
a 42 percent jump in their
happiness, according to a 2008
study from the University of
California, Riverside. “It can be
something as simple as buying
someone a cup of coffee or
giving someone a genuine

PIL AT E SS T YLE .COM 71

 HEALTHY + DELICIOUS RECIPES

Get Cooking

TREAT
Your
Body BETTER
After being diagnosed
with lactose and
gluten intolerance,
dessert lover Laura
Marquis, the owner
of Marquis Pilates
in San Diego, could
no longer stomach
store-bought
cookies and cakes.
Determined to live
a deprivation-free
life, she took to the
kitchen. Her new
cookbook, Sweets in
the Raw, serves up
treats that will make
you feel good, on the
inside out. What’s
extra sweet, there’s
no baking required!

Recipes by Laura Marquis

Photos by Mike Carpenter
Dark Chocolate Fudge Brownies
(Makes about 12 balls or 8 small brownies)

If you’re looking for the perfect marriage of rich and chocolaty, this is your match! A
raw brownie was the very first raw dessert I ever had. After one bite I fell in love and
never looked back!

For more info on Laura, or to purchase her book,
visit www.naturallyhealthydesserts.com.
1 CUP WALNUTS
1 CUP MEDJOOL DATES
1 TEASPOON VANILLA EXTRACT
4 TABLESPOONS CACAO POWDER
1
⁄8 TEASPOON SALT
1 . Process all the ingredients in a food processor until finely ground and well
combined (but not oily). It will look crumbly in consistency, but should hold
together when you pinch the mixture together in your hands.
2 . Line a 4-x-4-inch pan with parchment paper, then press the mixture firmly
into the pan, or roll into 1-inch balls. Store in the refrigerator for up to 1 week.

72 M A RCH • A PRIL 2017

Apple Crumble
(Makes 8 servings)

I love apple crumble, but all of the traditional recipes call

for a large amount of sugar and butter. And the other raw
or vegan versions I came across were either smothered
in maple syrup or agave. So, I made it my personal goal
to create a healthy version that would taste just as good
without the crazy blood sugar spike.

For the crumble:

½ CUP WALNUTS
1¼ CUPS PECANS
½ CUP MEDJOOL DATES

For the filling:

4 GREEN APPLES, DIVIDED
½ CUP MEDJOOL DATES
2 TEASPOONS CINNAMON
¼ CUP RAISINS

1 . Make the crumble: Process all the ingredients

in a food processor until you achieve a graham
cracker–like consistency. Press ¾ of the mixture
into a parchment-lined 4-x-4-inch or mini
springform pan in a thin layer (about ¼-inch
thick). Set the remaining mixture aside.
2 . Make the filling: Peel the apples, cutting 2 into
small chunks and 2 into slices. Puree all the
ingredients except the apple slices in a food
processer until smooth. Transfer the sauce to a
medium mixing bowl.
3 . Fold the apple slices into the sauce and evenly Strawberry Bars
spread the mixture over the crust. Sprinkle the (Makes 8 bars and 2 cups date paste)
remaining crumble mixture on top. Refrigerate for
2 hours. Store in the refrigerator for up to 1 week.
These are the healthiest, “cleanest”
and most refreshing strawberry bars
out there. As winter fades and spring
and summer approach, these are
all you will need. Add a handful of
chopped strawberries into each mold
for extra fruitiness in each bite!
For the date paste:
2 CUPS LIGHTLY PACKED MEDJOOL DATES
½ CUP WATER
½ TEASPOON VANILLA EXTRACT (OPTIONAL)

For the bars:

2 CUPS STRAWBERRIES
1 TABLESPOON DATE PASTE
1 TEASPOON LEMON JUICE

1 . Make the paste: Puree all the ingredients in a

blender until smooth and creamy. (Store leftover
paste in the refrigerator for 2 weeks or in the
freezer for up to 1 month.)
2 . Make the bars: Puree all the ingredients in a
blender until smooth. Pour the mixture into
freezer pop molds. Freeze overnight.

PIL AT E SS T YLE .COM 73


T E N Y E A R S A G O, M A N D I
B AT E M A N F O U N D H E R S E L F
SO STRESSED SHE BEGAN
LO S I N G H E R H A I R . Feeling
trapped in her sales job and
unfulfilled in her marriage,
her anxiety was mounting
to the tipping point. “It was
a really tough time,” she
says. “I was only 30 years
old and had always had
a healthy head of hair, so
when it started falling out, I
knew I had to do something.”
Although she had previously
tried—and failed—to stick to
various types of meditation,
including mindfulness and Zen
meditation, she decided to look
into Transcendental Meditation
(TM), the practice first made
famous by the Beatles in the
1960s and championed today
by the likes of Katy Perry and
Jerry Seinfeld.
After basic one-on-one
instruction, Bateman began
to practice TM for 20 minutes
twice a day. Profound
changes followed. She felt
a new inner calm. Her hair
stopped thinning. And she
began to clearly see the
need to revamp her life. She
separated from her husband,
moved from Vermont to
California, and quit her career
in sales to become a full-time
Pilates and yoga instructor.
“TM helped me understand
the path I wanted to be
MEDITATION PHOTO BY ANDREW PETERS; REFORMER PHOTO BY ERIKA RICHARDSON
A Tale of Three Practices
THE TM BOOM
TM is having something of
Three Pilates teachers talk about how TM
a renaissance since its initial helps them in their career and in their life.
promotion by the Indian
guru Maharishi Mahesh Yogi
some 50 years ago. Long
MANDI BATEMAN, 40, Pilates instructor in the
San Francisco Bay area
perceived as part of the hippie
Y E A R S T E A C H I N G P I L AT E S six
counterculture, TM has gone
Y E A R S D O I N G T M 10
mainstream in recent years,
attracting everyone from high-
W H Y T M W O R K S F O R H E R With some meditation
powered CEOs to maxed-out
practices, you work to tether the “monkey mind.” But not
moms. Devotees rave about
in TM—you accept that thoughts are going to come. You
reduced anxiety and tension,
are gentle with them. You notice them, then go back into
amped energy and a boost in
the mantra. It’s simple and very accessible.
creative thinking.
“TM is a simple, easily
T H E P I L AT E S C O N N E C T I O N There are studies showing
learned mental technique
that meditation gives you a higher function in the pre-
practiced for 20 minutes twice
frontal cortex of your brain. That means your executive
a day, once in the morning,
function is improved. As a teacher, I find that helps me
once in the late afternoon,
adapt in the moment, especially when a client needs
while sitting comfortably in
attention I wasn’t planning for (i.e., a new back injury,
a chair with the eyes closed,”
exhaustion from a long flight, etc.). I feel better equipped
explains Bob Roth, CEO of
to come up with an appropriate exercise or a creative
the David Lynch Foundation,
solution on the spur of the moment.
a non-profit founded by the
Hollywood filmmaker to fund
B O N U S PAY O F F TM is a great anti-ager. I just turned 40,
TM education. “Through the
and people say I look very youthful. I always say it’s the
use of a mantra, which is a
meditation. I have photographs on my Facebook page
sound with no meaning, the
of people’s faces before and after they began TM. The
technique gives access to a
differences speak for themselves. cont inue d on p age T K
level of the mind deep within
that is completely calm and
settled yet wide awake.” When
we achieve that level during
TM, he adds, the body reaches
a state of rest that is up to
four times deeper than sleep,
getting rid of stress and fatigue
that sleep cannot alleviate.
AS EASY AS TAKING
A NAP

on,” she says. “It absolutely

changed my life.” Today,
despite her busy schedule
teaching in three Bay Area
studios while launching a new
tech startup, Lubbdubb, she
rarely misses her sessions. “I
can probably count on two
hands the number of days I
haven’t meditated in the past
10 years,” Bateman says.
Besides discovering a new
life path, Bateman also credits
meditation with taking her
deeper into the “mindful part”
of her Pilates practice. “It
helps me pay attention and
not worry about other things
going on in that moment,”
she says. “Both in my own
practice and in teaching, it
makes me be more present,
build better rapport and be
more joyful.”
One of the biggest draws to
TM is that it is arguably the
easiest form of meditation to
learn. The practice requires no
lotus position. No candles. No
mental acrobatics.
“TM is different from other
forms of meditation in that
it involves no concentration,
or control of the mind,” says
Roth, who has been teaching
TM for 40 years to people
from executives and celebrities
to veterans who suffer from
PTSD and at-risk youth in
underserved schools. “It can
be easily learned and enjoyably
practiced by anyone [even
skeptics] from the age of 10
years and up.”
Pilates instructor Risë Karns
Stokstad, 52, who teaches at
Metamorphosis Pilates in Cedar
Rapids, IA, and privately in
Fairfield, IA, recalls her failed
attempts to meditate before
hitting upon TM. “I tried other
styles, but I had this nervous
narrative in my head that
wouldn’t stop,” she says. “It was
a cruel punishment to sit on a
futon and make myself listen
to this ongoing chatter in my
brain.” TM, on the other hand,
was “so natural” that it was
impossible to fail.
Chloe Hodgson, 32, a
Pilates teacher in Oxfordshire
OPP OSI T E PAGE: MANDI BATEMAN
PRACTICES MORNING MEDITATION
ON A SAN FRANCISCO–AREA
HILLTOP. “YOU CAN FIND STILLNESS
IN ANY SITUATION,” SHE SAYS.
A BOV E: POLESTAR-TRAINED
INSTRUCTOR BATEMAN CREDITS TM
WITH MAKING HER A MORE “MINDFUL”
AND “JOYFUL” PILATES TEACHER.

PIL AT E SS T YLE .COM 75

 T HIS PAGE: STOKSTAD, A STOTT
PILATES ® TEACHER AND LONGTIME
DEVOTEE OF TM, OPENED THE
FIRST PILATES STUDIO IN THE
STATE OF IOWA.
OPP OSI T E PAGE , TOP TO BOT TOM:
RISË KARNS STOKSTAD REBOOTING
WITH TM; CHLOE HODGSON
PRACTICES PILATES IN THE
BEAUTIFUL ENGLISH COUNTRYSIDE
AS WELL AS IN THE STUDIO.
76 M A RCH • A PRIL 2017
Both Pilates and TM share a gentle,
nonjudgmental, personalized approach
that dovetails nicely with work on the mat
or Reformer.
county, England, had a
similar experience, when she
turned to TM during in vitro
fertilization (IVF) treatments.
“The main difficulty I faced
was being concerned I wasn’t
doing it correctly,” she says.
“My TM teacher said, ‘You
can’t do it wrong!’”
THE MANY HEALTH
BENEFITS OF TM
Interest in meditation is also
exploding due to the wealth of
science proving that, along with
eating well and exercising, it is a
pillar of health and well-being.
Numerous studies have found
that TM decreases high blood
pressure, alleviates fatigue,
pain, anxiety and depression,
and increases energy, focus,
happiness and creativity.
For those who want to cut brain
fog or ward off senior moments,
consider this: A 2013 review
by UCLA neuroscientist Eileen
Luders of three independent
studies suggests that meditation
may slow, stall or even reverse
changes that take place in the
brain due to normal aging.
MEDITATION AND THE
METHOD
Both Pilates and TM share
a gentle, nonjudgmental,
personalized approach that
dovetails nicely with work on
the mat or Reformer.
“There’s a big connection,”
says Roth. “TM leads people to
Pilates. They get relaxed with
TM and start feeling better in
their mind, and then they want
to feel better in their body.
More meditators I know do
Pilates than any other activity—
even more than yoga.”
In Stokstad’s case, her Pilates
practice benefitted from the
strength she got from TM,
both physically and mentally.
“I noticed there was more
silence in my system,” she
explains. “Because I was
calmer, I found the Pilates
breathing was easier, and I
had more stamina. Basically, I
didn’t feel that I had to work as
hard as I used to at Pilates.”
Bateman, on the other
hand, observed the biggest
impact on her interactions
with clients, many of whom
are recovering from injury.
“Through TM, I’m able
to be more present and
compassionate, which then
means I’m able to build
rapport and the client is more
comfortable and open
to the process of healing
through Pilates.”
HOW PILATES
ENHANCES TM
“Pilates keeps my mind agile,
so it and TM probably bounce
off each other,” adds Bateman.
“One is a moving meditation,
one is a sitting mediation. So
the more you do either, the
better you perform at both.”
While TM does allow
practitioners to sit in a
comfortable position with
back support, Bateman insists
that she gets more out of it
by assuming lotus posture
with her legs folded—a
position that causes many
people aches and pains.
Thanks to her Pilates practice,
Bateman is comfortable in
meditation posture for long
periods of time.
Moreover, the precision of
working the correct muscles
in Pilates requires deep
concentration, which helps train
the mind to slow down in your
TM practice. “The Pilates breath
helps strengthen your deep
core muscles while also helping
you to relax,” says Hodgson. “All
this helps with meditation.”
HOW TO LEARN TM
TM is not taught in large
classes or from a smartphone
app; you learn it from a
certified instructor who
provides you with a personal
mantra and privately guides
you through the technique.
Students then complete
follow-up classes for three
more consecutive days—90
minutes per day. The fee for
the four days—which comes
with free tune-ups for life—
runs $960 for adults ($720
for a partner). When you
RISË PHOTOS BY STOCKSTAD; CHLOE PHOTOS COURTESY OF CHLOE PILATES
study through the David
Lynch Foundation
(www.davidlynchfoundation.org),
part of your course fee is used
to teach veterans with PTSD to
meditate at no charge. Although
it costs more to learn TM than
other methods, it may be
worth the money if you’ve tried
other styles without success or
if you want a quick, easy way
to get into meditation. And it’s
an investment that can reap
returns for years.
“I would recommend TM
to absolutely everyone as a
skill you can use forever,” says
Hodgson. “Not only will it help
you in your Pilates practice,
but it will help you in every
aspect of your entire life!” PS
A Tale of Three Practices
cont inue d f rom p age T K

CHLOE HODGSON, 32, Pilates instructor at Soho

Farmhouse in Grand Tew, England, and privately in
Oxfordshire county
Y E A R S T E A C H I N G P I L AT E S five
Y E A R S D O I N G T M four

H O W S H E G O T S TA R T E D When my husband and I began

fertility treatments, I felt that I needed mental support to
withstand the many ups and downs. I’d tried breathing
techniques, mindfulness and some meditation apps,
but had always been interested in doing more. My in-
laws had learned TM a year earlier and thought it was
wonderful, so I went to the Meditation Trust in London
for a weekend course.
TM helped me get through the many physical and emotional
challenges of IVF. I believe that if you are in a good mental
state during IVF, it is more likely to be a success. It worked
for me—twice! We have a gorgeous two-year-old, and I am
pregnant with our second boy!

T H E P I L AT E S C O N N E C T I O N As a Pilates teacher, TM helps

me to be focused and energized. I’m calmer after practicing
TM, which is very important as a teacher, and it helps me be
patient and clear with my instructions.

FAVO R I T E P L A C E T O M E D I TAT E The beauty of TM is that

you can do it anywhere as long as you are sitting. I’ve done it
riding a bus and on the Tube. But most of the time, I tend to
meditate on my sofa.
RISË KARNS STOKSTAD, 52, Pilates instructor at
Metamorphosis Pilates in Cedar Rapids, IA, and privately in
Fairfield, IA
Y E A R S T E A C H I N G P I L AT E S 24
Y E A R S D O I N G T M 26

H O W S H E G O T S TA R T E D I grew up in Iowa but moved to

New York City to be a dancer when I was 18. Nine years
there, working full time to support myself, and then dancing
in the evenings and on weekends, left me exhausted and in
poor health. I was moody and anxious about the future. My
dad had learned TM the previous year, and thought it would
be a help to me.
From the start, I began to be more comfortable and at ease
with myself than I had before. Six months later, I decided to
return to Iowa to earn my bachelor’s degree. It was the right
decision, but it was also extremely difficult for me to leave my
friends and my identity as a dancer; I don’t think I could have
made the transition without TM.

B O N U S PAY O F F Through TM, I was able to cultivate

the ability to be enthusiastic and excited without that
baseline of nervousness.

M A K I N G T I M E T O M E D I TAT E When you know how

valuable meditation is, you prioritize it. It’s similar to Pilates.
Clients know the value of it, so they show up for their
sessions—and wouldn’t think of missing them. When I was
in school, I had nowhere to meditate so I found a closet
where I’d go sit on the floor for my afternoon meditation.
That would recharge and energize me so I could get
through my evening dance rehearsals. I couldn’t not do it.

PIL AT E SS T YLE .COM 77

 TIPS FOR TEACHERS

Pro Zone

The PMA’s New

Pilates
School
Approval
Program
As the Pilates Method Alliance rolls out
its new initiative, educators weigh in on
what they see as the pros and cons.
by Anne Marie O’Connor

78 M A RCH • A PRIL 2017


I N A P R I L , T H E P I L AT E S
METHOD ALLIANCE (PMA)
I S L A U N C H I N G T H E P I L AT E S
S C H O O L A P P R OVA L
P R O G R A M ( P S A P), which
will provide a process for
vetting and granting approval
of Pilates schools that offer
comprehensive teacher training.
[The Registry of Schools is being
phased out.] We asked Ray
Infante, certification program
manager of the PMA, about
the new program and how it
will affect Pilates teachers and
the industry.
P I L AT E S S T Y L E : What is
the Pilates School Approval
Program?
R AY I N FA N T E : This new
program provides a means by
which comprehensive Pilates
schools can demonstrate
that they comply with the
10 Educational Standards
established by the PMA. A team
that included a Task Force,
our Summit Development
Committee, members of the
PMA staff, the PMA board and
delegates from our Teacher
Training Summits worked for
over a year to create the 10
Educational Standards. The
Standards are modeled on
educational accreditation
practices and state licensing
requirements for vocational
schools. The program
examines both institutional
and programmatic aspects
of Pilates schools. It offers an
organizational development
opportunity for schools as well
as assurance for prospective
students that a given school
has met the 10 Standards
established by the Pilates
Professional Association.
P S : How did the Pilates School
Approval Program come about?
I N FA N T E : In 2010, the PMA
began the development
of minimum educational
standards for comprehensive
PHOTOS BY BIGSTOCK
Pilates schools. By 2014, the
minimum content template
had been ratified, and the
next step was the creation
of an approval program.
Program content alone is not
sufficient to establish approval;
we needed to add broader
educational substance as well
as institutional components.
The Pilates School Approval
Program is not a replacement
for the Registry; it is the
outcome of years of research
into minimum educational
standards for Pilates schools.
The fact that the Program
will encompass a broad set of
standards leads to the logical
phase-out of the Registry.
P S : How is the Registry
of Schools different from
the PSAP?
I N FA N T E : The Registry was
created to recognize those
schools that agreed to stop
using the term “certification”; this
has always been the purpose
of the Registry. There are six
criteria that schools must meet
in order to be included. The
Registry is not, and was never
designed to be, an approval or
accreditation process. Over the
years, it has become apparent
that the Registry is, in fact,
viewed as a sort of approval,
which is incorrect.
P S : What criteria does the
PSAP include that the Registry
did not?
I N FA N T E : The Pilates School
Approval Program requires
schools to comply with 10
Educational Standards that
are both institutional and
programmatic. Schools must
complete a very detailed
application (self-study report)
that will require them to
review how their school
operates at a very deep level,
and provide evidence of their
compliance. This process far
exceeds the six criteria for
inclusion in the Registry.
P S : Once the PSAP is phased
in, will only students who
graduate from an approved
school be allowed to sit for
the exam?
I N FA N T E : No! The Pilates
School Approval Program
is a program of the PMA
Professional Association. It
has nothing to do with the
certifying of individual teachers,
“The Pilates School Approval
Program is a program of
the PMA Professional
Association. It has nothing to do
with the certifying of individual
teachers, which falls under the
auspices of the Certification
Program,” says Infante.
which falls under the auspices
of the Certification Program.
The Certification Program may
not limit exam eligibility to any
particular group.
P S : How will the PMA answer
potential student questions
about where they should go
for training?
I N FA N T E : These calls are
common. I would use the
approved schools first. If
there is a school that they’re
interested in that is not
approved, I would give them
general guidelines to assist
them in determining whether
or not they should consider
that school. These guidelines
are based on standard
practices and transparency,
and take into account PMA
certification exam eligibility.
IN FAVOR: WHY
WE THINK
THE PSAP
WILL BENEFIT
THE PILATES
COMMUNITY
Many leaders in the Pilates
community believe the PSAP is
a beneficial development. We
asked them for their feedback.
K Y R I A S A B I N WAU G A M A N ,
DIRECTOR OF FLETCHER
P I L AT E S I N T U C S O N , A Z : I
am 100 percent in support of
the Pilates School Approval
Program. While the Registry
PIL AT E SS T YLE .COM 79

“The PSAP is based on
common state-licensure
criteria; going through this
process will enable schools
to more readily become state
licensed. It will take work, but
it’s a necessary and positive
next step,” says Waugaman.
was a necessary step in the
evolution of our profession,
it was misconstrued as a
PMA stamp of approval.
The PSAP provides a much
more objective measure for
reviewing both comprehensive
curriculum content and
standard practices.
A M Y TAY L O R A L P E R S , C O -
D I R E C T O R , T H E P I L AT E S
CENTER TE ACHER TR AINING
PROGR AMS IN BOULDER ,
C O : We have been longtime
staunch supporters of
raising the bar on Pilates
teacher-training programs
everywhere. National third-
party certification exams
and minimum standards for
schools are a great start.
The new, much stricter
requirements that the
PSAP has set will protect
the consumer from being
sold an unacceptably low
standard of teaching and
protect student-teachers
financially from having fly-
by-night operations suddenly
disappear with their tuition.
BRENT ANDERSON, CEO AND
F O U N D E R O F P O L E S TA R
P I L AT E S I N M I A M I : Going
from the Registry to the PSAP
is a huge step. There’s always
going to be a little resistance,
but I think for the most part,
the PMA did the right thing by
getting people from a number
of schools—Balanced Body,
Fletcher, Polestar, among
others—together to create the
criteria for approved schools.
We looked at the physical
therapy and medical models
to try to understand what
was necessary for us to be
a profession. If you look at
them, the university that is
offering the program must
be accredited by a national
accrediting organization so its
students can sit for licensure
with their states.
KEN ENDELMAN, FOUNDER
AND CEO OF BAL ANCED
B O DY I N S A C R A M E N T O,
C A : Most, if not all, of these
requirements should be in
place whether or not PSAP is in
effect. These are simply sound
business practices and policies
our students are entitled to.
My concerns revolve around
timing, bandwidth and
resources. This is a lot of work,
but it is a good idea, and if we
need to do this eventually, why
not do it now?
The most positive aspect of
the PSAP is that it contributes
to our need to professionalize
our profession. There are not
enough Pilates teachers out
there working to grow our
community. This is one way we
can all help.
A N D E R S O N : The PMA has
been clear that school
approval and [instructor]
certification are two different
things. We’re going to
recommend that people go
to approved schools because
if someone goes to a bogus
school, they are less likely
to pass the PMA certification
exam. But the PMA is not
going to penalize someone
from a school with a great
program, like STOTT, that
doesn’t participate with the
PMA from sitting for the PMA
exam. But someone who’s
had two years of practicing
Pilates should not be
teaching someone else to be
a Pilates teacher.
THE PSAP WILL AID STATE
LICENSING
A L P E R S : We were the very first
school in the nation to become
state licensed—in 2003—
and since then, have been
following and exceeding all the
legal, professional guidelines
and pushing for the PMA to do
so as well. All of this helps raise
our industry up to national
levels of professionalism.
WAU G A M A N : Our program
has been state licensed for
over a decade. It has taken
significant work, as we have
to ensure that our school
is maintaining the highest
possible teaching standards.
Ultimately, this has led us
to examine every aspect
of what we do, which has
professionalized our school.
The PSAP is based on common
state-licensure criteria; going
through this process will
enable schools to more readily
become state licensed. It will
take work, but it’s a necessary
and positive next step.
A N D E R S O N : If states start
requiring schools to be
certified, we’d like them to draw
from the PSAP as the criteria to
be qualified by the state.
E N D E L M A N : I am hoping
that the states see licensing
as somewhat of a headache
rather than a revenue steam,
and decide that it would be
easier to just conform to
the standards and protocols
already created by the PMA.
A L P E R S : Going through the
state process should make
the PSAP process easier.
Hopefully, they’ll be very
much the same, as the
PMA is using several states’
current processes.
COUNTERPOINT:
WHY WE THINK
THE PSAP
WON’T BENEFIT
THE PILATES
COMMUNITY
CARRIE J. COHN, OWNER
AND FOUNDER , PERSONAL
B E S T F I T N E S S I N OV E R L A N D
PA R K , K S : I have great
respect for Ray Infante
and his team. That said,
the hard costs to schools
of the PSAP will be more
than double those of the
Registry in the first year, and
there will be a double-digit
cost increase over 10 years.
This does not include the
additional administrative and
opportunity costs for schools
to participate, which are
significant.
Our Pilates teacher-training
business has been listed on
the Registry of Schools since
its inception. We’ve found the
benefits of a listing on the

80 M A RCH • A PRIL 2017

Registry to be in line with the
moderate associated cost.
K AT H E R I N E C O R P, C O -
F O U N D E R , P I L AT E S
A C A D E M Y I N T E R N AT I O N A L
I N N E W YO R K : On a
philosophical level, we
completely understand the
objectives of the PMA and the
potential long-term benefits
of a more rigorous school
approval program. However,
we are concerned about the
cost of compliance—and not
just the monetary costs.
The annual cost per year
of the main school and each
affiliate school to be approved
will go up dramatically.
Headquarters of the school
will most likely pass that on
to each affiliate, but it may or
may not be feasible. At the
same time, the headquarters
of each program may not be
able to support the annual cost
per year of each and every
one of its licensees (satellites,
branches, affiliates, etc.).
In addition, there’s the
opportunity cost of losing a great
deal of time to a non-revenue-
generating endeavor. (In other
words, the studio owner is
losing time on tasks they could
be performing that are directly
linked to revenue generation.)
KEVIN A . BOWEN, OWNER
O F C O R E DY N A M I C S P I L AT E S
I N S A N TA F E , N M : I do not
think that the PSAP will have
any positive effects for our
teacher-training program.
The PMA is correct that the
Registry of Schools created
confusion, but this new
process will, in my opinion,
create more confusion and
allow those approved schools
to pit themselves against
those schools that choose not
to get approval.
I also find it concerning
that the PMA is establishing
this type of school approval
program in addition to its
certification exam. I feel it is
overreaching its mission. It
may further prove to confuse
the industry, since some may
interpret this with regard to
education as an accreditation.
CONSUMERS WON’T
UNDERSTAND
C O H N : We do not see any
indication from our customers
that the PSAP would influence
their decision on whether or
not to train with us. Our clients
weigh factors such as cost,
convenience and the content
of a teacher-training program
over whether a program is
associated with the PMA.
C O R P : Schools that are not
approved by the new process
will still be able to allow their
students to sit for the PMA
exam and offer PMA-approved
continuing-education courses.
This begs the question, what
special benefit is there to
being “an approved school” of
the PMA?
B O W E N : I would also call
into question the blurred
lines when speaking to or
recommending training
programs either via an
approved list or personal
consultation, by the
association or certification
commission. The public
will not understand that the
association is different from
the certification commission,
as they share the same office.
POSSIBLE NEGATIVE
EFFECTS ON STATE “The PMA is correct that the
LICENSING
B O W E N : If the Pilates training Registry of Schools created
schools move toward licensure
by states, they may be tied confusion, but this new
into additional regulation.
For example, in Colorado, process will, in my opinion,
once a school is licensed,
then any type of educational create more confusion and
programming offered by
that school, including two- allow those approved schools
to four-hour continuing-
education workshops by to pit themselves against those
traveling educators, must also
be filed with the State, and schools that choose not to get
the appropriate fees paid and
paperwork completed. approval,” says Bowen.
C O H N : While I respect the
PMA’s intent, adding more
costs and restrictions may not
be the best way for the PMA to
A FINAL WORD
serve the industry.
E N D E L M A N : The creation of PSAP is predicated upon
numerous assumptions or best guesses. We cannot
A NEED FOR ADDITIONAL
foresee the future of Pilates, but at some point, various
STANDARDS
regulators will take aim. When and to whom are still
B O W E N : If the PMA truly
unanswered questions, but if the PSAP precludes
wants to establish didactic
additional regulation, it would be a major plus. To me, the
standards for schools,
opportunity here outweighs the risk.
shouldn’t those standards
include safe and effective
C O H N : Perhaps the PSAP can diminish poor-quality
Pilates teaching protocols,
training programs to some extent, but it’s questionable
and an actual definition and
whether it’s worth the monetary and time investment
white paper about the Pilates
required from schools. PS
method in addition to the other
information being requested?
PIL AT E SS T YLE .COM 81
 A CHAT WITH A METHOD MASTER

Powerhouse

Dancing
To Her
Own
Tune
Debora Kolwey’s eclectic
background—including
studies with Eve Gentry
and Stephan Frease and
a passion for dance and
yoga—has influenced
her 25-plus years of
teaching at the Pilates
Center of Boulder.
by Anne Marie O'Connor

82 M A RCH • A PRIL 2017

 P I L AT E S S T Y L E : Tell us about
your childhood.
D E B O R A KO LW E Y: I grew up
in Providence, RI. As a young
girl, I wanted to be a ballerina.
Education and music were
more important to my parents,
so I didn’t take ballet classes
until I was 14 and used my
babysitting money to pay for
them. I showed up for my
first lesson wearing a purple
leotard and tights and black
shoes—no one had told me
about black and pink. I was
out of place but determined to
make up for lost time.
Then I was introduced
to modern dance when I
attended the Rhode Island
School for Youth in the Arts
summer program held at the
University of Rhode Island.
It was a José Limón class,
and after the first moments,
I realized I wasn’t really the
princess-ballerina type; this
was “real” dancing. After that,
there was no turning back.
P S : And you also started
taking yoga long before it was
popular?
D E B O R A : Yes, I took my first
yoga class when I was 13. It
was still a novelty in 1969, but
my mom started taking a yoga
class in the basement of a
library, and I asked if I could go
with her. This was the start of
a life of yoga and meditation. I
found so much peace and joy
in the discipline, and practiced
every day on my orange shag
carpet to a record album.
P S : What did you do after high
school?
D E B O R A : I attended New
York University/Tisch School
of the Arts, where I majored in
dance. After college, I danced
in several small companies,
and eventually, I landed at
the Nikolais-Louis School.
Hanya Holm taught a weekly
PHOTOS BY LISA HIGGINBOTHAM
class—little did I know then
that I would be linked to her in
the future through Eve Gentry,
who had been in her company.
When I was 26, I got invited to
join the Nancy Spanier Dance
Company, so I packed up
and left my beloved NYC for
Boulder, CO.
P S : How did you first get
introduced to Pilates?
D E B O R A : I was teaching
aerobics at a gym here in
Boulder in 1984. One day,
Robert Farentinos, the gym
owner, said, “Hey, I have a
friend who teaches this ‘stuff’—
you’d like it because you’re a
dancer.” I said, “What is this
stuff?” He said, “It’s called
Pilates.” Ironically, I had never
done Pilates in New York. But
when I heard him say “Pilates,”
I had one of those epiphanies
and said to myself, This is what
I’m going to do.
Dr. Farentinos set up a lovely
studio with 10 Reformers and
invited his friend, Stephan
Frease, to teach me and
another woman. Stephan was
from Boulder, but had moved
out to Beverly Hills and opened
a studio there. His wife and
16-year-old son, who was very
ill with a rare disease, were still
living in Boulder, so he came
back and forth.
He taught us every morning
for a month. It was a mix of
“classical” and what I would
later call California-style
Pilates. Stephan taught the
stars and had developed a way
to get them in shape fast. If
someone said the work was
too easy (our clients were very
athletic and used to weights),
he would just take off springs
to make it more challenging.
P S : Did the gym’s Pilates
business take off?
D E B O R A : We had a lot of
clients the first couple of
months, but a lot of them were
women who mostly came
For me, Pilates is an exploration of
our humanity. It’s not, “Can I do High
Bridge?” It’s, “Let’s learn to do High
Bridge, but let’s be fascinated by what
comes up for you along the way.”
because they were attracted to
Stephan. Once he went back to
California, however, business
dropped off.
After about a year, in the
spring of 1985, I heard Dr.
Farentinos was going to sell
some of the Reformers to make
back some of his investment;
he reluctantly agreed to sell
me two Reformers for $1,200
each. I put them in an extra
bedroom in my house, and
then thought, Okay, now what?
But after several days, the
phone started to ring, and I
“opened” my first home studio.
L EF T TO R IGH T: DEBORA KOLWEY
P S : How did you end up IN 2015, AT THE PILATES CENTER IN
meeting Romana Kryzanowska? BOULDER, WHERE SHE BEGAN
D E B O R A : I found a copy of TEACHING IN 1991; DEBORA
The Pilates Method of Physical ASSISTING KELLI HUTCHINS, TPC’S
and Mental Conditioning by DIRECTOR OF EDUCATION, WITH
Philip Friedman and Gail Eisen, SINGLE-LEG CIRCLE ON THE
in a used bookstore. I taught CADILLAC IN 2013; DEBORA DOING
myself the matwork in my living STAR ON THE REFORMER.
PIL AT E SS T YLE .COM 83
 L EF T TO R IGH T: DEBORA, WHO
WAS UNDERGOING CHEMO
TREATMENT FOR BREAST CANCER
AT THE TIME, DANCING WITH HER
HUSBAND NEIL AT RACHEL SEGEL'S
60TH BIRTHDAY CELEBRATION;
DEBORA IN 1992 DURING THE FIRST
TEACHER TRAINING AT THE PILATES
CENTER OF BOULDER, WITH
ROMANA KRYZANOWSKA (CENTER).
84 M A RCH • A PRIL 2017
room. The book mentioned the
New York studio.
I knew I needed more
training, so when I went back
to New York for a week in the
fall of 1985, I went there.
Back then, you booked a time
and whoever was on the floor
taught you. I remember you
had to buy five sessions upfront
for $100. The teacher took me
to a Reformer and taught me
exercises I’d never done before.
I began to understand that
Pilates was a bigger thing than
what I had learned. (I knew not
to tell anyone I was a teacher—I
just let them tell me what to
do.) After the Reformer, she
sent me over to do mat with a
small group, and later showed
me a few things on the Cadillac
and High Chair. I specifically
remember she taught me Up
and Down/Side, “because I was
a dancer.”
I went to the studio every
day I was in town. I eventually
met Romana—she was so
lovely. She took me into her
office and showed me pictures
on her wall of various Pilates
personalities and explained
who everyone was. She also
told me about all the health
benefits of Pilates and all the
conditions the method could
cure. She suggested I stay and
watch her teach—for free—but
I had to go home to work.
P S : When did you meet Eve
Gentry?
D E B O R A : In July of 1988, I
went to San Francisco for the
the opening of Saint Francis
Memorial Hospital’s dance
medicine program. Eve was one
of the presenters. I remember
watching her teach Marianna
Amicarella, who had scoliosis,
sideline imprinting. Right before
my eyes, Marianna’s body
opened up and changed under
Eve’s gentle guidance. I didn’t
know what was happening, but
I knew I needed to learn how to
do that.
P S : How did you end up
training with Eve?
D E B O R A : Donna McLean, who
also had a private practice in
Boulder, and I invited Eve to
come to Boulder to teach a
workshop. She was not well
enough to travel, but sent her
assistant, Michele Larsson,
in her stead. I was equally
impressed with Michele’s
style and approach, and after
months of procrastination, I
finally wrote to Eve to ask her
to take me on as an apprentice.
She agreed, and I moved to
Santa Fe in the fall of 1989.
She wasn’t strong enough to
work with me as much as she
originally intended, so Michele
taught me as well. Once a
week, they sent me to work
with Suzanne Gutterson, in
Albuquerque.
My time with Eve was
priceless. Our lessons were
a combination of “classical
Pilates” and her own approach
to the method. Eve and I
had amazing, philosophical
conversations. She was both
incredibly supportive and at
times brought me humbly to
my knees. I had a huge range
of motion, but often didn’t
have the strength to support
it. In one lesson, I remember
her insisting I bring my Single-
Leg Circle down to the most
minute “knee stir” because
it was only at that level that I
didn’t “clunk” my hip. There
was no faking it with her...ever!
P S : When did Amy Taylor
Alpers and Rachel Taylor Segel
come into the picture?
D E B O R A : After I returned from
Santa Fe, I taught Pilates at an
innovative place called Rocky
Mountain Human Performance
Center in Boulder. Then about
a year later, a client told me
she had seen a Reformer at
someone’s open house. It was
Amy’s. So I called her and said,
“I hear you teach Pilates, I do,
too.” She said, “Would you like
to have a lesson?” I went to her
house, and she put me through
a very traditional Reformer
series, like I remembered from
New York. I was immediately
impressed with her teaching.
Also, when I asked a question
she couldn’t answer, she pulled
a book or a notebook off her
shelf to find the answer. I was
touched that she did not feel
she had to pretend with me.
P S : So how did you end up
working for Amy and Rachel at
the Pilates Center of Boulder?
D E B O R A : In the summer of
1991, the Rocky Mountain
Human Performance Center
was closing, and I had to
decide where to work next.
Amy was pregnant, so I asked
her, could I fill in for you on a
trial basis? After six months, we
realized we made a good team,
and I went to work for them.
P S : And you did their teacher-
training program?
D E B O R A : Although I had been
teaching Pilates for six years,
I knew my knowledge of the
classical repertoire was lacking;
it was very important to Amy
and Rachel that we all were on
the same page. Anyway, I was
thrilled to have the opportunity
 FIVE MINUTES WITH DEBORA KOLWEY
F AVO R I T E A P P A R AT U S : Thanks to Eve and modern
dance, I love rolling around on the mat and making
things up. I could spend hours doing that.

H A R D E S T M O V E F O R YO U T O M A S T E R : There’s
not really one. But the first time I did Teaser, I was
lying on my back at the studio in New York, and the
teacher said, put your feet up on my legs. Now roll up
and reach for my shoulders. It seemed so impossible.
I have such appreciation for my students because of
that moment.

FAVO R I T E M AT M OV E : Shoulder Bridge/Full Wheel.

When I can do it, I feel really open and powerful!

FAVO R I T E B R A N D O F C LOT H I N G F O R P I L AT E S :
I love Verve pants, which are a favorite of the rock-
climbing community here.
L EF T TO R IGH T: DEBORA WITH EVE
M O S T M E M O R A B L E M O M E N T O F YO U R C A R E E R : When I was studying with Eve, she wasn’t doing GENTRY, WHOM SHE APPRENTICED
well. But she was very conscientious, so she’d make these lesson plans, and they’d happen or not. WITH, IN 1989; TEACHING A
But one day, she said, today we’re going to go through the Long Stretches. She hopped on the CONTINUING-EDUCATION
Reformer to demonstrate, but she was having a hard time, and I sensed that she was really annoyed WORKSHOP IN 2012. “I LIKE
with herself for not being able to do it. TEACHING GROUPS OF OUR GRADS
I just remember saying to myself, Debora, this is such an important lesson about how hard we are BECAUSE I APPRECIATE BEING ABLE
on ourselves and how important it is to help people be able to appreciate life at whatever age we are. TO CONTINUE TO SUPPORT THEIR
I felt so sad that she was apologizing for herself. GROWTH,” SHE SAYS.

My time with Eve was priceless. Our lessons were a combination

of “classical Pilates” and her own approach to the method. Eve
and I had amazing, philosophical conversations.

to study with Romana and
Steve Giordano, who came out
to teach. When you work in a
studio that’s a teacher-training
center, the level goes up a notch.
The trainees are watching you all
the time, so I really have to stay
open to learning.
P S : How did you start
PHOTOS BY LISA HIGGINBOTHAM; PHOTOS COURTESY OF DEBORA KOLWEY
P S : You mentioned the Pilates
Center is updating its teacher-
training program?
D E B O R A : Yes, people used to
have to come to Boulder for
lectures; now the entire program
is available online (though
we still host the lectures “live”
once a year). We also have host
advisors and graduates of our
P S : What’s your most satisfying
moment as a teacher?
D E B O R A : When you see this
look on a student’s face,
when they realize that after
all the struggle and pain and
frustration that the thing they
thought was so solid isn’t. For
me, Pilates is an exploration
of our humanity. It’s not,

teaching Core Dynamics?
D E B O R A : After Eve died,
in 1994, Michele came to
Boulder, and we sat on my
bedroom floor and hammered
out the details of the first
Core Dynamics workshop,
which focuses on Eve’s basic
movement principles. I have
taught that initial workshop
and multitudes of variations
dozens of times, both in the
U.S. and internationally.
Michele and I have also
taught together over the years,
including making a series of
therapeutic videos; a highlight
for me was participating in the
DVD, Eve Gentry: The Power
of Pilates, that Michele and
Marion Kessel produced.
programs all over the country
who support people going
through the apprenticeship
segment of the teacher-training
program, so people don’t have
to travel so much.
P S : How did being diagnosed
with breast cancer in 2011
change your outlook?
D E B O R A : When you go
through something like that,
you look at your life differently. I
just think it’s imperative if one is
going to have less suffering, you
have to be flexible and open. As
this applies to my Pilates career,
I’m more interested in working
with people on a deeper level,
in terms of movement and
expression.
“Can I do High Bridge?” It’s,
“Let’s learn to do High Bridge,
but let’s be fascinated by
what comes up for you along
the way.”
P S : Tell us about your
personal life.
D E B O R A : I just celebrated my
25th wedding anniversary on
November 30th! My husband,
Neil Kolwey, and I have a
daughter, Frederica, who just
turned 22 and is a senior at
Western Washington University.
I enjoy hiking and cycling—I
ride to work in good weather.
I tend to say my running days
are over, but you never know.
As I grew up in Rhode Island,
heaven is the beach! P S :

PIL AT E SS T YLE .COM 85

 BE BETTER AT ANYTHING

Moves of the Month:

for Marathon Training!

By Mary Bange • Photos by Tricia Sweeney

M A N Y R U N N E R S T R A I N I N G F O R A M A R AT H O N D I S COV E R
T H AT A S T H E Y R U N LO N G E R D I S TA N C E S , their body tiress
and their form collapses. Often the core is not strong enough
to support proper running form, which can lead to injury and
muscular imbalances. These imbalances can cause wear and tear
that inhibits performance, possibly even sidelining the runner.
Pilates is an excellent form of cross-training for marathoners.
It effectively develops muscles that stabilize the pelvis and
strengthens the core to keep the body properly aligned. The
method also improves flexibility. A strong, flexible core protects
the back and absorbs the impact that comes from every step.
The following exercises blend stability and flexibility. Add them
to your workout to help you run those 26.2 miles with less effort
and risk of injury. See you at the finish line! PS
STEP 1
SIDE LEG LIFT
P U R P O S E increases core stability; strengthens the lateral hip
S E T U P Lie on your side, propped on your bottom elbow with
your body stacked in one long line. Place the palm of your
top hand in front of your body.
1 . Lift and lower your top leg, keeping your leg straight, foot flexed,
and pelvis and shoulders stable. Do 15–20 reps on each side.
A DVA N C E D Get into a Side Plank with your bottom knee bent,
and lift and lower your leg for 15–20 more reps.

TABLE WITH MARCHING

P U R P O S E strengthens the
spinal extensors, glutes and
hamstrings; improves upper-
body flexibility by opening
the chest and shoulders
S E T U P Sit tall with your knees
bent and feet hip-width apart
on the floor. Place your hands
shoulder-width apart about 6
inches behind your hips; your
fingers can either be facing
forward or to your sides.

1 . Lift your hips toward the SETUP

ceiling, creating a straight
line from your shoulders
to your hips to your knees, s,
keeping your neck long.
2 . Lift one leg to tabletop.
Hold for 8 counts, keepingng
your hips even and your
weight centered over both th
hands. Repeat with your
other leg.
3 . Alternate single-leg knee
lifts while keeping your torso
orso
stable. Do 4 sets of 8 reps.
s.

M O D I F I C AT I O N From step 1,
lower your hips to the floor,
oor,
then return to tabletop.

S T E P S 1-2

86 M A RCH • A PRIL 2017

ELEPHANT
SETUP STEP 1
P U R P O S E enhances flexibility of the calves, hamstrings and
lower back; challenges the core to stabilize the spine during
limb movement
S E T U P Stand with your feet hip-width apart, and place your
palms about 8–12 inches in front of your feet (bend your
knees as needed), fingertips together and forward, and head
relaxed between your arms. Try to round your whole spine
by lifting up with your abdominals.

1 . Keeping your shoulders, spine and pelvis still, lift your toes,
and step your right foot back and then your left. Return your
right foot in and then your left.
2 . Repeat, leading with your left leg. Do 8–10 reps.

M O D I F I C AT I O N If your muscles are tight, place your hands on

yoga blocks or a bench.

STEP 2.1 STEP 2.2

SETUP

STAND AND TWIST

P U R P O S E stretches the entire body, especially the hips and
outer legs; challenges balance
S E T U P Stand with your legs shoulder-width apart and turned
out, arms hanging naturally by your sides.

1 . Lift your heels as you raise your arms overhead.

2 . Twist and turn your body 180 degrees to face the opposite
direction. Deeply bend your front knee and wrap both hands
around the ankle of your back leg, reaching your head
toward your back knee.
3 . Twist and spiral back to center with your arms reaching
toward the ceiling.
4 . Twist to your other side, then lower your heels. Do 3 more reps.

T I P Keep your feet parallel when you twist, and reach for your
back ankle.

» Mary Bange is a former Olympic Marathon Trials qualifier

STEP 1 and world-record holder at 50 kilometers. The PMA- and Peak
Pilates–certified instructor teaches Pilates in Houston. For
more information, visit www.marybange.com.

PIL AT E SS T YLE .COM 87

 COREner Store

Looking for Great

Pilates Teachers & More

Avail
Revenue for Your Business?

ab
e
M

l
Pilates Education Institute offers a fully developed, id-
turn key teacher training customized for your studio M arch!
including:
•
Over 500 Pages of Pilates Exercises
•
Teacher Training Curriculum
•
Enrollment Agreements, Tests and
Answer Keys
•
Modules covering Pilates Anatomy,
Principles, Ethics & Scope of Practice



 


 



  











Live .
Your Happy

Get started for just $999

Br e.
ea
th l ance. B
e . Ba

Inspired new
designs to refresh
and recharge.



 








 
#!


"!
 












1-866-545-2496
www.pilateseducationinstitute.com
info@pilateseducationinstitute.com

800.647.0859
toetalkmindful.com
 COREner Store

Pilates
O
with
BO
OUNCEO Brandon
O

NOW BOOKING

created by
Suzanne Bowen
2017!
BARRE MEETS BOUNCE Book a workshop and a
day of private sessions
with Brandon Gamble.

Generate studio recognition

and income.

• Pilates for Men

• Pilates for Golf
• Pilates Cross Training
• and MORE!

(Workshops booked through BASI Pilates.)

* Online BarreAmped Bounce Certification *

* Online BarreAmped Bounce Streaming Workouts *
* BarreAmped Bounce DVD and Digital Download *

For more information, visit www.pilateswithbrandon.com

barreampedbounce.com (253)606-7429
COREner Store

Welcome Spring
 COREner Store

Train your own Pilates teachers

and GROW your business!
Personal Best Pilates Instructor Academy offers modern solutions for Pilates
teacher training. Learn more about how you can make money by offering PBPIA
programs at your studio or gym! Details at www.PilatesInstructorAcademy.com.

Benefits of the PBPIA Licensee Program:

• Affordable licensing of • PBPIA curriculum

comprehensive, high- components meet current
quality contemporary national requirements for
Pilates instructor PMA Certification exam
education
• No need to “recreate the
• Substantially increased wheel” – all instructor
revenue potential for and student materials
Licensee Studio – you can and marketing materials
begin earning revenue are provided.
immediately
• Brand identity – PBPIA is
• Very generous revenue known throughout the
sharing structure midwest for small class
sizes, rigorous standards
• Opportunity to teach and affordable pricing
workshops in your own
studio, in your own market • And central scheduling
for students from a
• Complete control – As a single website.
PBPIA Licensee, you set the
schedule and pricing for your
own workshops

TM

PilatesInstructorAcademy.com

DREAM STRIVE ACHIEVE

Like Personal Visit Our Follow

Best Pilates Instructor YouTube Channel Us on Twitter.com/
Academy on Facebook pilatesPBPIA
 COREner Store

Rebekah Rotstein’s

Recommended by
Dr. Christiane Northrup, M.D.




Earn PMA CECs

New Courses



BONE AND JOINT HEALTH

For 2017



FUNCTIONAL ANATOMY
ADVANCED TEACHING SKILLS
BUSINESS & MARKETING SUPPORT
- Neuro-Movement
ONGOING CONTINUING ED




- Arcus 3



Now available ONLINE!

- Instructor Training


“Rebekah has provided us

with an excellent resource to

continue to improve

America’s bone health.”

—Richard Carmona, M.D.,

17th U.S. Surgeon General









Use promo code PS2017
and save $50!

MORE THAN 500 INSTRUCTORS McEntirePilates.com
AROUND THE WORLD
COREner Store
 xner Store

Did you know that

20% of people age 60
years and older have
lumbar spinal stenosis?

There is no one surgery that is

2017 effective and the right exercise
Pilates on Tour®
program is the best treatment.
Istanbul, TR ................Mar 24-26
Phoenix, AZ ...................April 7-9
London, UK............... April 21-23 The
Seoul, KR ....................... May 5-7
program can stop the debilitation
Moscow, RU ...............May 27-28
Mountain View, CA ..July 29-30 caused by this disease. Learn all
Boston, MA ....................Aug 5-6
Chicago, IL ................... Oct 13-15 about it in this online course by
Venice, Italy....................Dec 7-10
Christine Romani-Ruby
PT, D.Ed., MPT, ATC, PMA® CPT.
Studio Tours are smaller events held
at Pilates studios.
Visit
Continue your Pilates
education with a weekend of shop.phipilates.com
learning, networking and fun.

Register early and save!

online courses to sign up
PILATES.COM/PILATESONTOUR
and learn from the comfort
of your own home!
 COREner Store

 


 


of free

tesarticlesandvideos.
Tons Pila
To
FusionPilatesEDU.com
FusionPilatesEDU com
FusionPilatesEDU.com

PILATES STYLE
brings you the latest
workouts for a longer,
leaner you, as well as
nutrition advice and
wellness tips!
HIT REFRESH ON THE MAT HOW TO MAKE THE WORK FEEL NEW AGAIN

pilatesstyle ®
www.pilatesstyle.com

TALK SHOW HOST

W ENDYY CA RDIO
THAT’S ACTUALLY

WILLIAMS::
“I think
everyone e
FUN
5 CALORIE-BURNER
S
BY
PILATES TRAIN ERS SWEARILL!)
can benefit
TREADM
TO YOU NEVER,
(TALK

from Pilat es.

It’s never
too lateoato
.”
d.”
get on bo rd
ar
IT’S OUR
SPECIAL
EDITION!
PILATES 2017’S BE ST
TEACHER ENT AND
EQUIPM
TIPS
APPAREL, PLUS IO
PAREN TS: STUD
FOR TEACHERS, MORE
OWNERS AND
Y FIND
HOW THE BALANCE
WORK-LIFE
 Last Lesson Get Inspired

Just
Get them moving!
Don’t
Don’t stop
stop for
for details!
details!

Move!
Move! “ PHOTOS BY ROD FOSTER

—Romana Kryzanowska to her then-student, Mari Winsor

96 M A RCH • A PRIL 2017

Stream 2,500+ Pilates Videos, Anytime
FREE FOR 30 DAYS

P R E N ATA L REFORMER P I L AT E S F O R DA N C E R S

COURTNEY MILLER V I K TO R U YG A N DIANE DIEFENDERFER

OSTEOPOROSIS R E S T O R AT I V E B AC K C A R E

MARIKA MOLNAR LISA HUBBARD BRENT ANDERSON

N E U RO LO G I C A L D I S O R D E RS P I L AT E S F O R R U N N E R S AC T I V E AG I N G

MARI WINSOR MYRIAM KANE SHERRI BETZ

BARRE FUSION W U N DA C H A I R COMPETITION WINNER*

TRACEY MALLETT A L YC E A U N G A R O C A R R I E PA G E S
*2016 NEXT Pilates Anytime Instructor Winner

Join us Free for 30 days with code SPRING