Pilates Style - 2017 Nov Dec PDF

DO PILATES PRACTITIONERS NEED TO DO STRENGTH TRAINING?
SEE PAGE 72
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BUT FIRST...
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Table of Contents
FEATURES DEPARTMENTS
42 Have Ball, 16 Q&A
Will Travel The ups and downs of the Reformer head rest; Tricks
Cover girl Zola for turning off gripping hip flexors; Decoding the
Williams swears by myths of MCT oil; Healthy baking tips; For the pros:
the Pilates ball for a When to demo and when to supervise your class
challenging head-to-
toe workout, no matter 23 Teasers
where life takes her. Special: holiday gift guide!
48 But First… 38 34 Eat Smart

Warm Up Is meat your main squeeze, or are plants your
Connect to your core prerogative? Here’s why experts say carnivores might
and get your spine have the upper hand.
ready for action with
one of Nora St. John’s 38 Success Story
favorite workouts. After the sudden death of her college-age son, one
SUCCESS STORY PHOTO BY RHEA EITMANN PHOTOGRAPHY; ZOLA PHOTO BY AL MIDA; NORA AND PORTIA PHOTO BY ALAN COX; BROWNIE PHOTO BY LAURA EDWARDS
reader discovered Pilates’ ability to help her cope.
54 Reformer #goals
Alisa Wyatt shares 70 Get Cooking
her smart technique The secret to a stress-free season? It might be what’s
gleaned from her on your menu.
teacher Romana
42
Kryzanowska to 72 Complements
help catapult your We’re tackling this heavy debate: Do Pilates
carriage skills to the practitioners need to strength-train?
advanced level.
76 Pro Zone
60 Swing into Your Pilates teachers share the inspiring words they live by.
Strongest Self
The Cadillac swing is 80 Powerhouse
more versatile than Elizabeth Jones-Boswell used lessons she learned
you’d think. Lariesa from Ron Fletcher and Alan Herdman to help her beat
Bell shows you how back pain, do the “impossible” and leave her mark on
to use it in body- the industry.
altering new ways.
84 Moves of the Month
66 I’m Thankful For travel!
For…
Thinking in terms of
gratitude has the power
48 70
to transform every
aspect of your life. IN EVERY ISSUE
8 Editor’s Note
What I’m thankful for.
10 Contributors
See the people behind this issue’s workouts.
12 Stay Connected
The latest in our digital community.
ON THE COVER On 14 Bulletin Board

Zola Williams: Top and bottom Bust stress in 10 minutes; Pilates in Zürich,
by Lorna Jane, leg warmers by Switzerland; Saying goodbye to PS photographer and
ToeSox. Photographed by Al friend, Arthur Cohen
Mida. Hair by Annie Cavanagh,
makeup by Autumn Abrams. 96 Last Lessons
Get inspired!
Pilates Style Vol. 14, No. 6 (ISSN 1549-6937) is a trademark of and is published bimonthly (Jan/Feb, Mar/Apr, May/June, July/Aug, Sept/Oct, Nov/Dec) by McAby Media LLC, 12829 Trinity Street, Stafford, TX 77477. Subscriptions $34.94 per year
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4 NOV EMBER • D ECEMBER 2017

A-5100AB ™/® Trademark or registered trademark of Merrithew Corporation, used under license. All rights reserved.
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editorial first-generation teachers
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Editor’s Letter
“ P I L AT E S S AV E D M Y power breaker, relegating This November through

L I F E .” That’s the title us to a mattress in our December and beyond,
of the story told by living room and feeling let’s make a pact to
JoAnn Smith for this helpless. However, as appreciate life—from the
issue’s “Success Story” we were told by our trivial parts to the most
column (page 38). In electrician, among precious—and to always
her heartbreaking tale, others, our breaker did its make time for Pilates,
It’s so important JoAnn recalls tragically job; being without power, since it really is so much
to take the time losing her son, Brian, even in the Houston more than just a system
then a college student, heat, seems minor of exercise. You in?
to reflect on and how she and her compared to what could
all the good family coped with the have transpired. S E E YA O N T H E M AT,
seemingly endless Then, in the midst of
in our lives, stream of tear-drenched the chaos on a Sunday
which probably days. JoAnn credits her evening in September,
Pilates practice, which my husband, Matthew,
includes a evolved into a career was transported by
B A M B I A B E R N AT H Y
regular Pilates as a Pilates teacher at ambulance to the
E D I T O R- I N - C H I E F
the Pilates Center of hospital’s cardiac unit.
practice if you’re Omaha in the aftermath We couldn’t believe it
reading this. of Brian’s death, for when the doctors told
A Few Things
helping her get through us he had had a heart
the unimaginable. “Every attack—he had been
time I teach a Pilates eating right and doing
I’m Grateful For...

class,” she writes, “my life regular Pilates and more.
is brightened. That is an When Matthew was
incredible gift.” discharged and things
We all have struggles started to return to
in life—some of us, like “normal”—which
MY HUSBAND, HIS HEALTH AND HIS
JoAnn, face them every included me being able
PERSEVERANCE. Genetics play a large part
day. That’s why it’s so to go to Pilates class—I
in his heart diseases, and the silver lining
important to take the was able to step back,
to his recent heart attack is that we now
time to reflect on all the breathe and reflect on
know how to better take care of him.
good in our lives, which everything, especially
probably includes a on those things I’d
MY SUPPORTIVE FAMILY, WHICH ALSO
regular Pilates practice if taken for granted. Our
INCLUDES MY WORK FAMILY. The PS staff—
you’re reading this. “I’m lives are fragile, and too
or family, as I like to call them—is a part of
Thankful For…” on page often we find ourselves
my everyday life, and I truly appreciate and
66 advocates reframing in situations where
love each and every one of them.
your mind-set—and we’re powerless.
always thinking in terms With the holidays
LIVING IN THE GREAT STATE OF TEXAS. It
of thanks—to better approaching, it’s easy
was nothing short of amazing to see the
every single aspect of to get caught up in the
Houston community and surrounding
your life. stress of it all. Let us help
areas come together to help and support
Before press time, two you make the best of this
those in need during Harvey and beyond.
events occurred that season, and stay feeling
shook my universe to the good from the inside out.
OUR READERS. Last but certainly not least,
core. First was courtesy To that end, don’t miss
I’d like to thank you, someone I’ve never
EDITOR PHOTO BY ROD FOSTER
of Mother Nature: On our workouts that you

taken for granted, for all your support
August 17, Hurricane can do anywhere (see
this year. Want to see more or less of
Harvey came to Houston, pages 42 and 84), stress-
something in the new year? Drop me at
where I live. My family busting techniques (see:
line at editor@pilatesstyle.com.
was forced to evacuate, the entire magazine),
possibly leaving behind healthy eating tips (pages
everything we’ve ever 16 and 70), plus our
worked for. The storm special holiday gift guide
knocked out our main (page 23).

Contributors
The People Behind the Workouts
ZOLA WILLIAMS
W R O T E : “Have Ball, Will Travel” on page 42
P I L AT E S P E D I G R E E : Trained at Equinox Pilates Training Institute in Westwood, CA
D O M Y W O R KO U T B E C AU S E : You can get this workout done when you’re
crunched for time!
M O S T H I L A R I O U S M O M E N T I N T H E S T U D I O : Having the most inappropriate
music playing loudly when the bluetooth speaker connects to my phone in the studio.
W H AT I W I S H E V E RY P E R S O N K N E W A B O U T P I L AT E S : You don’t have to be
“good at Pilates” to start a practice.
H O W I S E E T H E P I L AT E S I N D U S T RY I N 1 0 Y E A R S : As a diverse and more
accessible workout for all people. Pilates shouldn’t be just for the privileged.
B E S T A N D W O R S T PA R T A B O U T T H E H O L I D AY S E A S O N : Food and food!
NORA ST. JOHN

W R O T E : “But First…Warm Up” on page 48
P I L AT E S P E D I G R E E : I originally trained at St. Francis Memorial Hospital with
Elizabeth Larkam and Patrice Whiteside. Ron Fletcher was my initial influence,
ZOLA, ALISA AND LARIESA PHOTOS BY AL MIDA; NORA PHOTO BY ALAN COX
but I also learned from Eve Gentry, Michele Larsson, Alan Herdman, Romana
Kryzanowska, Carola Trier, Marie Jose Blom and Karen Clippinger. When
certifications came along, I completed one through Core Dynamics with Michele.
D O M Y W O R KO U T B E C AU S E : It feels good.
M O S T H I L A R I O U S M O M E N T I N T H E S T U D I O : Watching my dear friend and
20-year-plus teacher Julie Lushington attempt to teach Running in Place to a
brilliant but not body-aware client. It took about 20 minutes, and every possible
thing that could go wrong (only one knee bends, only one ankle dorsiflexes,
rhythm doesn’t work) went wrong. The client, bless her, would not give up!
The true challenge of teaching is not learning or teaching the exercises, it’s
communicating effectively with each client.
W H AT I W I S H E V E RY P E R S O N K N E W A B O U T P I L AT E S : It can make a positive
difference for almost everyone. It is about the most genuinely beneficial and non-
injurious exercise method on the planet.
H O W I S E E T H E P I L AT E S I N D U S T RY I N 1 0 Y E A R S : Pilates is reaching into the
younger demographic with franchised group classes, it is hybridizing with more
traditional fitness in the Megaformer classes, high-level athletes of all kinds are
doing it which may (finally!) bring in more men, and there is a renewed interest in
“classical” Pilates. So, the main message I see is that Pilates is expanding.
B E S T A N D W O R S T PA R T A B O U T T H E H O L I D AY S E A S O N : Too much of
everything! Fun, family, food, parties and cold weather!

ALISA WYATT
W R O T E : “Reformer #Goals” on page 54
P I L AT E S P E D I G R E E : Highlights of my training include my
apprenticeship with Romana Kryzanowska. Lessons with
Kathy Grant were some of the most memorable of my
career, and the few workshops I did with Ron Fletcher were
as well. Over the past nine years, I’ve had the great pleasure
of weekly sessions with Jay Grimes.
D O M Y W O R KO U T B E C AU S E : You’ll be doing the exercises
more effectively when you know the goal that Joe Pilates
intended. That means better results!
M O S T H I L A R I O U S M O M E N T I N T H E S T U D I O : My
husband Jack’s April Fools’ videos on Pilatesology.
W H AT I W I S H E V E RY P E R S O N K N E W A B O U T P I L AT E S :
It’s better than any anti-aging serum!
H O W I S E E T H E P I L AT E S I N D U S T RY I N 1 0 Y E A R S :
Thriving.
B E S T A N D W O R S T PA R T A B O U T T H E H O L I D AY S E A S O N :
The holiday fireworks show in my town is one of my favorite
things to do with friends; driving anywhere is probably one
of the worst things, no matter where you live.
LARIESA BELL
W R O T E : “Swing into Your Strongest Self” on page 50
P I L AT E S P E D I G R E E : I became certified as a mat instructor
in Washington D.C., and eventually moved to San Diego to
become a fully certified Balanced Body instructor.
D O M Y W O R KO U T B E C AU S E : It’s fun, challenging
and unique!
M O S T H I L A R I O U S M O M E N T I N T H E S T U D I O : On a hot
and dry California day, we had the door open for a breeze
when a lizard ran inside, creating a circus as all of us tried to
catch it!
W H AT I W I S H E V E RY P E R S O N K N E W A B O U T P I L AT E S :
You will feel 10 years younger!
H O W I S E E T H E P I L AT E S I N D U S T RY I N 1 0 Y E A R S : New
equipment that creates a different spin on classic Pilates
exercises will continue to be invented and utilized in both
studios and gyms.
B E S T A N D W O R S T PA R T A B O U T T H E H O L I D AY S E A S O N :
The change in people’s diet and routines during the holiday
season may cause stress, but fitting in Pilates (even at home
on a mat!) and spending time with loved ones can keep our
bodies on track and our minds focused on what’s important
during the season.
Stay Connected
The Latest in Our Digital Community
ON OUR FIRST-EVER GROUP COVER,

KEEP US POSTED FEATURING MADELINE BLACK, BRETT
HOWARD, ANULA MAIBERG AND
/pilatesstyle
ANDREA SPEIR:
Lauren Roxburgh @pilatesstylemag
“This picture makes me FEELING ANXIOUS? 12+ WAYS TO DE-STRESS ANYTIME, ANYWHERE
pilatesstyle
pilatesst yle
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@pilatesstyle
se pte mbe r • oc tobe r 2017 vol . 14 no. 5

—@Heather O’Donnell www.pilatesstyle.com
Roll. Align.
GET SWEATYIO
AT THE STUD
ON BRETT “Pilates for every body THE REFOR MER

WORKOUT
WITH A MEGA
CARDI O HIT
HOWARD’S “THE
THE BEST
is something I live NEW CLASS ES
TO ROUND OUT
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PASSING OVER”: that put me off [from]
Strengthen.
becoming a Pilates
PUT DOWN THAT
THE HUNDRED instructor was that
abdominals; helps to
THE #1
SAFEST
SMAR TPHON E!
WHY IT’S COSTING
YOU IQ POINTS
P U R P O S E strengthens the
circulate air and blood thoughout
the body AND MOST
with my average body, EFFECTIVE
S E T U P Lie on your back with
your knees bent into
apart
your chest, holding the bar shoulder-width
THE directly above your shoulders.
1 . Roll your head, neck and shoulders

up as you
STEP 2
EXERCISE
PR O P
to a position
mummy tummy and

simultaneously extend your legs
about 2 inches
R
you can control and hover the bar
PI LATES IS FO
above your legs.
and down, in a small
2 . Begin to pump your arms up
inhaling for
range above your legs, while slowly
EVERY BO DY
5 counts.
w w w. pilatesst yle .com

scoliosis I wasn’t the
while slowly
3 . Continue to pump your arms
exhaling for 5 counts.
4 . Repeat for 9 more sets.
YO U ’ R E
allow it
N!
T I P Keep the bar square throughout—don’t
The unique LoRox Aligned Roller™ EN D OF DISCUSSIO

to twist or tilt.
typical Pilates instructor

the bar above your VA R I AT I O N
VA R I AT I O N Instead of lowering
you can control
legs, bring it as far overhead as
PA S S I N G and pump here.

A DVA N C E D Begin with your
legs extended on the
mat, instead of your knees bent
into your chest.
features raised, circular bumps OVER STEP 1 shape. [It’s] something I THE ROLL-UP
P U R P O S E improves
These days, you abdominal control;
regret, as I could have been doing my dream job a lot

helps to limber the spine
might see more S E T U P Lie on your back

with your legs together
and a moderate density that make barres than bars at the and extended, feet
either parallel or in
studio. But the Pilates

sooner. Big thumbs up from across the pond for this.”
Pilates stance. Holding
OWN CLOTHES
the bar shoulder-width
dowel, an invaluable device

apart, extend your arms
to the ceiling.
for facilitating proper alignment
it the perfect foam roller for fascia

1 . Inhale and initiating the
BY AUTUMN ABRAMS; BRETT’S
and better control, will make over

—@Pilates Essence
movement from the
crown of your head,
your matwork in a major way.

start to roll your spine
forward one vertebra at
a time.
Altman
By Brett Howard • Edited by Amanda 2 . Exhale, continuing to
LPS TO roll forward, ending in a
N D A CQ U I R E , T H E B A R H E
release and Pilates movements.

A SIMPLE TOOL TO USE A U R B O DY C curve.
AWA R E N E S S F O R H O W YO
HAIR BY ANNIE CAVANAGH, MAKEUP
P R OV I D E F E E D B A C K A N D 3 . Inhale and starting from

C E . This workout was co-developed your tailbone, roll down
I S M OV I N G T H R O U G H S PA to help
studio, Tetsuo Yoshida, STEP 2
with my partner at the Pilates Haus one vertebra at a time.
strategies. The bar instantly
clients develop autonomous learning 4 Exhale, continuing to
.
correctly, giving you the
reveals whether or not you’re moving roll down, until you
in your movement execution
ability to make informed decisions return to the starting
right away. position. Do 3–5 reps.
eight of the exercises, the
Use the roller to improve core

Although the following series addresses
majority of the matwork, to help
bar can be used throughout the T I P Keep the bar square
body, initiate the movements
encourage you to maintain a square throughout—don’t allow
and to work with better control. Bar none. PS it to twist or tilt.
PHOTOGRAPHY BY AL MIDA;
properly
GENERAL GUIDELINES
strength, postural alignment and

P R O P S mat; bar/dowel
B R E AT H Varies
R E P S Varies 51
PIL AT E SS T YLE .COM
T I P Don’t over-grip the bar.
flexibility with the Pilates exercises

in Lauren Roxburgh’s book; “Love using props in my
classes.” —@Wendy Ellis
Taller, Slimmer, Younger.
“A must read.” —@Sue Horwitz
ON ANDREA
SPEIR’S “PILATES
IS MY CARDIO”:
Pilates The Makings

We preach the same thing. Love this!” —@Liz Toppan
SIDE ARM WORK
of the
Perfect Jump
SPRING SET TING
is My
1 light–medium
P U R P O S E improves TRICEP PRESS
posture while
strengthening the upper 1 . With your arm by your
body side, bend
S E T U P Lie on your your elbow, bringing
Before you hop on board, side onthe carriage your knuckles
“Thank you! It is refreshing to see diverse bodies on the

make sure with your knees bent, toward your face.
your technique is plyo-perfect and hips and 2. Return your arm by
with shoulders stacked. Bend your hip. Do 10 reps.
Andrea’s tips. your bottom
elbow, wrapping your
hand around the Repeat the entire sequence
shoulder rest peg. Holding on your
A R T I C U L AT E , A R a handle
T I C U L AT E . When
you in your top hand, reach other side.
jump, make sure to land “toe-ball-heel. your arm
toward the ceiling directly
cover!” —@Mary Ann Briggs

You never want to land ” above your
flat-footed—roll shoulder, palm facing T I P S Engage your
down through your foot. the jumpboard. lats and traps to find
the proper form—imagine
that you’re
SCOOP A
UP/DOWN cracking a walnut between
your
N D L E N G T H E N . To 1 . Reach your arm straight shoulder blades. Actively
avoid engage
crashing the carriage down to
in, engage your core your hip. your abdominals to keep
muscles deeply and think your back
about length. 2 . Lift your arm to return from swaying.
The plyometric action to the starting M O D I F I C AT I O N S
of jumpboard work position. Do 10 reps. Decrease the
focuses more on the
“out” versus the springs to 1 light, especially
“in.” By controlling the if you
your abdominals and
movement with FRONT/BACK have a shoulder injury
or feel like your
getting that great 1 . Extend your arm straight shoulder is being pulled
length in your jump, you forward in forward. If
won’t be landing line with your shoulder. you feel pressure on your
“My favorite cover to date!” —@Trifecta Pilates

aggressively and banging hip, place a
the carriage on 2 . Press your arm back pad underneath.
the stoppers. toward your A DVA N C E D Increase
thigh. Do 10 reps. the springs to 1
medium–heav y.
GET PRECISE . The best placement for
Cardio
your feet on the board
is approximately
2 inches from the top.
Avoid landing with
your feet too low (which
is easy, especially
when you’re nervous
about missing the
board by going too high).
If you
your back is more susceptible aim low,
to arching
and your abs to releasing.
“Absolutely in love with this cover.” —@Monica Perez

SETUP
CLOTHES BY LULULEMON
GENERAL GUIDELINE
S
A P PA R AT U S S E T U
P Keep the
jumpboard in place and
the
headrest up for the entire
Kick your heart rate into workout.
high gear—and give your P R O P S jumpboard;
strength, flexibility and Sitting Box;
endurance a major boost—wit
BY AUTUMN ABRAMS;
set of 2- to 3-pound
Available in full-length and travel size.

weights;
“Hooray, @pilatesstylemag! I have noticed since your

this joint-safe jumpboard h mat
series that uses the principles B R E AT H For the Reformer
U P/D OWN
of high-intensity interval work,
training to make sure breath naturally. For the
your sweat on. Treadmill, you get cardio fusion moves,
eat your dust. exhale
on the exertion.
CAVANAGH, MAKEUP
R E P S 10 (unless otherwise
Cassey Ho issue a continued effort to emphasize ability

By Andrea Speir • Edited
by Amanda Altman indicated)
TIPS
• Work at your own
WHILE TE ACHING
P R I VAT E LY OV E R pace—this
T H E PA S T 1 0 Y E A some of the beloved series is about safely
RS, I’ VE HAD CLIE elements from and
W H O LOV E D T H E NTS Pilates and bringing heart rate going, adding effectively strengthening
some more modern a new dimension
and accessibility over mere aesthetics, and for this I

I R P I L AT E S S E S S I
AL MIDA; HAIR BY ANNIE
but went to the gym ONS, ideas into play, our to a prop we all love. your body.
afterward to sit on “all in one” class • During the cardio F R O N T/ B A C K
a bike for a bit of cardio. style was created. This workout, which segments,
That’s a lot of is a sequence
time to carve out for The jumpboard is a major we often perform in take a break if needed,
your daily workout! player in our our classes, is safe and
I became inspired to classes—I love the plyometric for anyone of any level. then jump back in when
incorporate element! It In fact, I shot you’re ready.
cardiovascula r elements helps to safely stretch the photos here while
like HIIT (High and build muscle, I was pregnant! • Aim to get this routine
Intensity Interval Training) while going easy on the If you’re up for getting
applaud you!” —@teammona

joints; it’s fantastic your sweat on, in
into the for athletes, or anyone these moves will spike three times a week for
elongating and sculpting who wants to work your heart rate to
PHOTOGRAPHY BY
Reformer out like one. In addition improve heart health, increased strength and
work, and soon, my to the Reformer boost endurance tone,
group class fusion and leave you smiling. and improved endurance
studio, Speir Pilates, jumping, some of the You can forget
was born. By taking exercises that follow and heart health.
use the Sitting Box on feeling like you want
the floor to get your to hit the gym • Smile, breathe and
44 SEP T EMBER • O C TO
BER 2017
post-Pilates! PS work it!
TRICEP PRESS
PIL AT E SS T YLE .COM

45
“Some interesting variations “Best. Cover. Ever.” —@alwynntaylor

here that we should try.”
—@Danielle Linneweber Morgan “Love this! I’ve had many people walk into my studio
for the first time and comment that I didn’t look
the way they’d expected. Why? Because I’m curvy?
Because I don’t have a six-pack? Because I’m middle
aged? I always respond that looks can be deceiving!”
OPTP.COM | 800.367.7393 —@Lisa Johnson Wirtz
WE ASKED: WHAT’S NEW ON PILATESSTYLE.COM
DO YOU REMEMBER YOUR FIRST PILATES
“BREAKTHROUGH” MOMENT? If you haven’t had
a chance to see
“I think each session or workshop I’m in, I have a our mobile-friendly
‘breakthrough’ moment. That’s the beauty of Pilates—it’s a website makeover,
never-ending cycle of aha moments. Some moments make make sure to stop
me excited about the discovery I’ve made, some give me on by! While you’re
goosebumps about the feelings I feel, and some frustrate there, don’t miss new
the [bleep] out of me because I can’t believe I’m just figuring posts from Pilates
something out after all this time, and yet, I fall more in love with experts, including
the system!” —@Tanya Swayze Miller Courtney Miller,
Kevin Bowen, Laura
“So many breakthroughs [that] it’s hard to pick the first! Browning Grant,
Pilates breakthroughs are compounding. But I think my Zayna Gold, Portia
favorite is when you finally get that you will always be Page, Anula Maiberg
learning, there is no perfect, and every day your practice is and Sara Colquhoun.
different.” —@Lesley Logan Crowell
“Beautifully written and fantastic point made! 100% with
“I hurt my neck snow tubing and had whiplash. I was in PT for you!—@Claire Sparrow, on Kevin Bowen’s Keeping Up with
six weeks. Script ran out, and a friend told me to come to her Kevin blog
Pilates [studio] to continue my rehab. Oh, was she correct.
[I’m now a] certified instructor [going on] 13 years! Don’t be a “Wow, I thought I was inventive and had come up with every
prisoner in your own body!” —@Carla Cuevas Baran combo of Reformer with equipment. That’s what I love
about this page—never-ending inspiration. Thank you!”
“After one of my first classes, I was driving home and realized —@Ruth Gibbons on Courtney Miller’s Reinventing the
that I pressed my gas pedal ‘from the core.’ In that moment, I Reformer vlog
realized any and every action could truly be initiated from the
center of the body!” —@Christine Nolette Findlay “Such a good one for me…and most of my clients. Thanks!”
—@Alex Hegarty on Sara Colquhoun’s The Alignment
Makeover vlog
PIL AT E SS T YLE .COM 13

Bulletin Board What’s New, What’s Happening
You Q. The holiday season is so

busy that sometimes I
A Pilates teacher
shares how the
method is making
Asked: don’t have time for even a quick

workout. Any tips to zap stress
waves abroad.
without unrolling my mat?
A. Taking what I like to call “just for me” time

Pilates
Postcard
can absolutely help to move energy, alleviate
stress and get you back to feeling clear, open and
ready for the energy of the holidays. Here are my
go-to’s when I have just 10 minutes.
BREATHE. Closing your eyes and centering

through a light meditation can shift your energy
immensely. During the first few minutes, you may
still feel restless or stressed, but committing to the
entire 10 minutes to simply breathe can bring a
whole new level of clarity and expansion to your
body and mind.
D O I T: Place your right hand underneath your

left armpit and your left hand underneath your DOMINIQUE DOES
right armpit so your arms are crossed in front of CONTROL BALANCE BY
your body. Do several rounds of deep inhales and THE GROSSMÜNSTER,
PHOTOS COURTESY OF DIAMOND PILATES STUDIO; WENDY SATIN RAPAPORT AND SANDA NESHIN BERNSTEIN; WEEKEND AT BERNIE’S
exhales to allow your body to open up and relax, A HISTORICAL
and your mind to calm down. LANDMARK IN ZÜRICH.
STRETCH. So often people want to use the F R O M : Dominique Bandi, co-owner of Corepilates
short time they have as an excuse not to move the Zürich in Zürich, Switzerland
body at all.
H O W S H E G O T T O Z Ü R I C H : I was born and raised
D O I T: Wherever you are, set your timer for 10 in a small suburb of Zürich. After living abroad for
minutes, and move your body the entire time. It can several years, I returned to Zürich in 2002. The
be dancing to your favorite three songs, or doing quality of living in Zürich is great—I wouldn’t want to
some simple standing stretches while breathing move elsewhere again. It offers so much to do, with
deeply to release any tension. (See page 86 for four the lake and the mountains so close by.
stretches you can do anywhere.)
P I L AT E S T R A I N I N G B A C KG R O U N D : I have
NAP. While it may seem impossible, the simple been doing Pilates for several years. I started with
act of lying down, resting your eyes and turning off contemporary Pilates before I found my passion for
technology is sometimes just what the mind and classical Pilates. In 2015, I received my certification
body need to slow down, release stress and start with The Pilates Standard in Switzerland.
fresh. And yes, 10 minutes can do the trick!
T E A C H I N G S T Y L E : I keep to my roots in teaching
D O I T: Try putting your legs up on a wall to reverse classical Pilates.
blood flow and refresh the body.
H E R T Y P I C A L C L I E N T: Our studio is located
MASSAGE. Using your favorite essential oil or downtown, right in the financial district of Zürich.
cream, give your muscles a light massage. I love My clients range from working women and
arnica cream for any neck or back tension. housewives to athletes and businessmen.
D O I T: As you rub the product in, connect to the Z Ü R I C H ’ S P I L AT E S “ C U LT U R E ”: I am not sure

energy you want to put into your body. Allow how much different it is from Pilates in the U.S.
yourself to use the scent to refresh your mind, There are still more contemporary-trained teachers
release stress and open your body. and studios compared to the classical ones. The
interest in classical Pilates has increased a lot over
» Kelsey J. Patel is one of Hollywood’s leading wellness the past few years.
and Reiki experts. She’s not only a sought-after spiritual
empowerment coach, Reiki healer and meditation teacher, F O R M O R E I N F O : corepilates.ch;
but also a multifaceted entrepreneur. For more information, instagram.com/corepilates_zuerich;
visit kelseyjpatel.com or follow @kelseyjpatel on Instagram. facebook.com/corepilateszuerich`

Remembering Arthur Cohen
This past August 10, we here at Pilates Style lost someone
near and dear to our hearts. Managing Editor Amanda Altman
reflects on the time she spent with the mag’s photographer,
friend and life of the party.
I F I R S T S TA R T E D W O R K I N G AT P I L AT E S model fell through at the last minute, and

S T Y L E I N 2 0 0 6 A S A N A S S I S TA N T before we knew it, Arthur had volunteered
E D I T O R I N O U R T H E N M A N H AT TA N – to fill in (see photo at right). Seeing him
B A S E D O F F I C E . Once a month, we “model” was hilarious. He had no trouble
got to spend the day at Arthur’s studio making fun of himself to get a good laugh—
downtown. While the nature of the photo and a good shot. He saved the day, as he
shoot changed every issue, there was did so many other times.
one constant, even on the dreariest of Arthur was such a genuinely kind and
NYC days: Arthur’s unwavering, palpable generous soul and talent, who had a huge
excitement, which you could feel as soon personality. When he was diagnosed with
as the elevator door opened on his floor. ALS four years ago at age 57, one can only
He always had a wide grin on his face, imagine his devastation, though you’d
accented by squinty eyes under his never know it. Together with his wife Janet
trademark thick black glasses. He would do Coviello, whom he loved dearly, he turned
anything to make you laugh; I can still hear something awful into something good: His
his goofy giggle. He embodied a “people line of pickles called PickALS aims to raise
person,” making even the most timid awareness and funds for ALS. For more
subject feel confident—and making me and information and to snag a jar, visit pickals.org.
my fellow staff members feel like family. We like to think his work with us helped him
One time, Pilates teacher Daria Pace as he faced this terrible illness: He did Pilates
flew in to shoot a story about working at Align Wellness Studio in Millburn, NJ, even
with “real” Pilates students. (Arthur had after he needed to use a wheelchair.
also photographed her mother, Romana Arthur, thanks for making this world a better,
Kryzaowska, before her death in 2013.) Our more beautiful and more fun place to be.
Amp Up
Your Mind-Body Connection With
Super Soft & Strong Grippy Socks
With Rayon Made From Bamboo
Reach Beyond Holiday Gift Sets!

toetalkmindful.com
Mindful
Th
is Moment
Live
Your Happy
Q+A Answers to Your Pilates + Nutrition Q’s
Q. When do we work
with the Reformer
headrest down, and when
should it be up? When is
using a pillow helpful?
A. The quick response to this question is

that the headrest must always be down
when weight is being placed on the head and
shoulders. For all other exercises, the position
will depend on the comfort and the alignment
of the neck.
Traditionally, Footwork was performed with
the headrest up. I use this position with the
majority of my cliens whenever they’re on their
back unless the hips are lifting high. The lifted
position puts slight flexion on the cervical
spine to prevent compression in the back of
PHOTOS BY BIGSTOCK; RAEL HEADSHOT COURTESY OF RAEL ISACOWITZ; STEFANIA HEADSHOT COURTESY OF STAFANIA MICHAS
the neck. Some clients don’t feel comfortable
this way. Another option is to keep the headrest
down, and/or to place a small pillow or towel
under the neck to fill the space between the
neck and the mat. Anytime the head looks like
it’s tipping back, with the throat opening to the
sky, the headrest must be lifted—and this is often
enhanced with a small cushion under the head.
CAUTION!
Some Reformers have
multiple settings on the
headrest; make sure your
headrest is all the way down
before performing any
inversions, advises Leone.
» The owner of Bodyline in Beverly Hills, Maria

Leone has been
teaching Pilates since
1989 and training
teachers for almost two
decades. Maria is triply
certified through the
Pilates Method Alliance,
Balanced Body and
PhysicalMind Institute.
For more information,
visit bodylinela.com.

PILATES
Q. Certain exercises
make my hip flexors
feel like they’re gripping.
Comprehensive Program
Bridge Program
Does that mean I need Licensing Courses
to work on abdominal Continuing Education
strength? Any tips to “turn Private Immersion
them off”?

A. Yes, you need to strengthen your abdominal muscles

to turn off your hip flexors—which, by the way, are likely
to be weak, too. To do this, pull your abdominals in and up,
stressing the “up” part. Also, less is more: Roll back instead of
up, decrease your range of motion, and bend your knees when
doing anything involving leg extension, or even work with one
leg extended at a time. Finally, if it doesn’t bother your back,
when in supine with extended legs, work in neutral spine to
create length in the front of your hips.
» Randi Stone is the founder and owner

of NYC Pilates, LLC, on Manhattan’s
Upper West Side. Randi has personally
used Pilates to rebalance her length and
strength, which was affected by scoliosis,
and started Pilates after a discectomy in
1999. She’s classically trained but infuses
knowledge and experience from other
modalities into her teachings. For more
information, visit nyc-pilates.com.
www.fletcherpilates.com
Q+A
It’s FUN, it feels GOOD

and gets RESULTS! Q. I find myself baking more often during the
holiday season. Do you have any tips for
lightening things up (and not licking the bowl)?!
A. If you find yourself in the kitchen more around the holidays, where temptations abound,
it can be a source of stress, especially to your waistline. The good news is that you can
easily turn family-favorite desserts healthier without sacrificing taste by thinking outside of the
box. Here’s how, plus ideas for steering clear of inhaling one two many cookies.
Pour on the puree. offer the sweetness

Unsweetened you need in half
applesauce is a the amount.
versatile substitute
for recipe staples Don’t be afraid
such as oil, butter of add-ins.
and eggs. (For Antioxidant-rich
whole eggs, you cranberries or dark
Bring bootybarre to your studio can also try using chocolate will up
and boost your revenue—contact just the whites.) Not the nutritional value
only will it lower of your dessert.
us about hosting a course! the fat, calories
and cholesterol Spritz, spritz. Don’t
created by TRACEY MALLET
content, but it forget to use a
world-renowned fitness and wellness expert adds a dose of calorie-free nonstick
potassium to your cooking spray to
The bootybarre® is built on a strong foundation diet. Not a fan? grease your pan.
of Pilates and fused with elements from Banana puree
works, too. Bake in the
Dance, Yoga & Fitness resulting in a well-
morning. You’re
designed, structured program with sound
Time for a little less likely to indulge
biomechanics. You will experience a method flour power. in the a.m. Start
that incorporates small isometric movements, Experiment with your day with a
counter balanced with controlled full range whole-wheat, filling breakfast
of motion choreography that translates into white whole-wheat such as whole-
functional strength, and a beautiful body! or almond flour, grain oatmeal
which is high in topped with berries
why bring the bootybarre to protein and fiber, in or an egg-white
lieu of all-purpose veggie omelet, and
your club? white flour. then brush your
• Continued support with NEW online teeth. Resist licking
These are dairy the spoon by
programs
do’s. Use calcium- dipping a chopstick
• On-going continuing choreography
rich low-fat or fat- into the batter
• Global presence free Greek or vanilla instead to satisfy
• Over 5,000 Instructors yogurt instead of your craving.
• AFAA, ACE, PMA CEC’s
PHOTOS BY BIGSTOCK; HEADSHOT COURTESY OF LESLIE DANTCHIK
sour cream.
Get moving.
Be smart about When your treats
as featured in… your sweetener. are in the oven or
Replace or reduce cooling, get out of
refined white sugar the kitchen and go
with alternatives for a walk to check
such as honey or out the holiday
molasses, which decorations.
www.bootybarre.com It’s okay to indulge every now and then, but in moderation. So go ahead—eat, bake and
be merry!—L.D.
1 POUND
That’s the average weight gain between Thanksgiving
and New Year’s. Might not sound like much, but it can
add up over time if you’re not careful.
Lolita’s Corner
by Lolita San Miguel, First Generation Pilates Teacher
Q. What’s MCT oil? Does

it live up to the hype?
A. In recent years,
medium-chain
triglycerides (MCTs), a type
of saturated fat, have been
shown to have purported Lolita San Miguel’s
health benefits, as they seem Pilates Master Mentor Program
to be easier to digest, more
readily absorbed by the LAST ONE FOR 2017
body and used as a quick Session One: Nov. 30–Dec. 4
energy source, compared Palm Beach Gardens, FL
to other fats. As a result,
coconut oil, the best source For more information visit www.LolitaPilates.com.
of MCTs, has been hyped to
help with everything from
losing weight, increasing THE 2018 PILATES DAY CELEBRATION IN NEW YORK!
metabolism and lowering This year’s Pilates Day celebration in
cholesterol to even the Big Apple promises to be a fun
preventing Alzheimer’s experience! Top teachers, a Broadway
disease. But if saturated fats
show, conferences on fitness,
are bad for us, how can MCTs
rehabilitation and wellness, a trip to
be the next superfood?
Ferncliff Cemetery where the ashes of
In a scientific review of
Joseph and Clara Pilates are kept, and
past research, the American
Heart Association advised much more. For more information email
LolitaPilates@yahoo.com.
against the consumption of
coconut oil. It reaffirmed
The
that diets high in saturated
fats negatively impact your
Healthiest
health, regardless of the
source, and can increase the
Oils Are…
Olive, canola, flaxseed Pilates Comprehensive Training Program
risk of heart disease, stroke,
and avocado. “Our
obesity and diabetes. The US
bodies need fat for
researchers also noted that
energy, warmth, organ
the study results touting San Diego, CA Chicago, IL
protection, cell growth,
the wonders of coconut
hormone production,
oil may have been taken Atlanta, GA San Juan, PR
healthy skin and hair, and
out of context, in that what
brain power. For optimal
you buy commercially West Palm Beach and Spokane, WA
health, steer clear of trans
might not contain the same Palm Beach Gardens, FL
fats and limit saturated
concentration of MCTs used
fats to no more than 5 to
in the research. Further, in International
6 percent of your total
order to replicate these
calories,” says Dantchik.
effects, you would have Sidney, Australia Chisinau, Moldova
to consume at least 10
teaspoons of coconut oil
Brasilia, Brazil Asunción, Paraguay
a day. Nutritionally, one tablespoon contains 11 grams of
saturated fat alone, almost the recommended daily amount.
San José, Costa Rica Moscow, Russia
Bottom line? Save your money. It’s clear that additional
studies are needed. But if you still crave a taste of the
tropics, have a small piece of real Strasbourg, France Perth, Scotland
coconut and benefit from a dose of
vitamins B, C, fiber, iron, manganese Munich, Germany La Chaux-de-Fonds,
and potassium. Geneva, Lausanne, Lutry,
Numazu and Tokyo, Japan and Paudex, Switzerland
» Nutrition expert Leslie Dantchik, MS,
is the author of the health blog Riga, Latvia Istanbul and Mersin, Turkey
alphabitesnyc.com. The longtime Pilates
and exercise enthusiast has a master’s in Kiev, Ukraine
applied physiology and nutrition from
Teachers College, Columbia University. WWW.LOLITASLEGACY.COM
Q+A
for the PROS
Q. When teaching a class,

do you mostly demo
the exercises, or walk around
and offer corrections?
A. First, I would like to say that there is no

right or wrong when it comes to teaching
style. It’s all about what works and what achieves
my body for work. Jumping on the equipment
cold will inevitably lead to aches and pains and
possibly even injury.
the best results. Different teachers are more To sum it up based on percentages, in a mat class
comfortable with certain ways of teaching. Plus, I demonstrate 85 to 100 percent of the time; in an
every circumstance is different and varies based on equipment class I demonstrate five to 15 percent
the level, size and pace of the class type. of the time. Either way, I try to never compromise
PHOTO BY BIGSTOCK; HEADSHOT COURTESY OF KATHERINE AND KIMBERYLY CORP

When teaching mat classes, I often like to do the quality and precision of the movement. Underlying
class with the participants. This way, I can offer every class is the philosophy and the principles
general and specific cues without interrupting the of the method itself. Also, very importantly, I
flow of the class, and think three or more steps recognize that the class is for the student and not a
ahead. That is not to say that I never stop the class personal workout for myself. So whatever method
to reiterate a point or demonstrate a movement—I of cueing serves the purpose best, that’s what you
do. However, there is a general flow that I like to should do.
achieve to reap benefits such as cardiovascular
training, increased body temperature, heightened » Rael Isacowitz, MA, has been practicing Pilates for
focus and awareness, and a meditative quality, more than 35 years, and is the founder and director
which is difficult to accomplish when the class of BASI Pilates, a comprehensive Pilates education
stops and starts. Again, if a teacher prefers walking organization established in 1989 that spans the globe.
around and correcting, and teaching each exercise Rael designed the concepts for BASI Systems equipment
individually, there is certainly nothing wrong with and was a driving force in
that and it has its benefits. founding the company.
For equipment classes, I demonstrate less He also created Pilates
and try and keep the clients moving as much as Interactive, the one-of-a-
possible. But I’m always ready to jump on and kind e-learning software, and
demonstrate when I think it’s appropriate and has authored two best-selling
will make the teaching process smoother and the books, Pilates and Pilates
information clearer. This means that I need to be Anatomy (Human Kinetics),
in prime physical condition. It also means that I the latter co-authored with
need to make time before the session to prepare Karen Clippinger.

Photo courtesy of Balanced Body
Establishing
Establishing Standards
Standards For
For Pilates
Pilates Schools
Schools
The
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a neutral party that students can call in the case of
any misunderstanding related to any aspects of the
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SHIPPING IS FREE!
Teasers Holiday Special
24 THE PILATES STYLE GIFT GUIDE 2017

It’s hard enough to hit the studio during the hectic holiday season, let alone tackle that daunting gift list.
We’ve done the work for you—and even made sure that everything is just a click away. If you do decide to
brave the mall, you’re braver than us—and see below.
HOLIDAY ALL IN THE DETAILS:
SHOPPING EDITION
Keep your body in tiptop shape—so you don’t literally shop till you drop—
with these exercises and tips from Brandon Gamble.
SHOPPING SETBACK #1: SHOPPING SETBACK #3:

LUGGING AROUND TOO MUCH ONLINE
HEAPS OF BAGS SHOPPING
T H E F I X : Focus on proper shoulder T H E F I X : Offset forward head and
mechanics during Circles Up and round shoulder syndrome with
Circles Down on the Arm Chair (or Shoulder Stretch and Overhead
standing at the end of a Cadillac). Stretch with a band, keeping your
scapula from excessively rising
throughout.
CIRCLES
DOWN
SHOULDER
STRETCH
SHOPPING SETBACK #2:
STANDING IN LINE FOR
WHAT FEELS LIKE HOURS SHOPPING SETBACK #4:
T H E F I X : Maximize abdominal BEING ON YOUR FEET
engagement with Chest Lift and FOR TOO LONG
Chest Lift with Rotation on the mat T H E F I X : Keep your feet and
with a double breath pattern. ankles healthy with a band series
PHOTOS COURTESY OF BRANDON GAMBLE; ILLUSTRATION BY BIGSTOCK
consisting of Point and Flex, Circles

CHEST LIFT Clockwise and Counterclockwise,
Inversion and Eversion, working to
stabilize your leg and moving only
through your ankle and foot.
CIRCLES
CLOCKWISE
» Brandon Gamble is a senior faculty member for BASI Pilates and the
studio owner of Pilates Bodies in Motion, Inc., in Tacoma, WA. Brandon
is known throughout the Pilates community for his attention to detail
and innovative technique. His passion for teaching Pilates workshops
and courses has been recognized worldwide for more than 15 years.

Gift Guide
Core Get Fit
GET THE HIPSTER… 1.
1. Balanced Body Precision

Rotator Discs
These unstable spheres in two different sizes and
resistance levels—or without any at all—instantly
reveal imbalances (from $29.99; pilates.com).
1.
2. SPRI Smart
Rope with
2.
Bluetooth
This upgraded
jump rope synchs
to an app so you
can track your
progress—and prep
for an impromptu GET THE TECHIE…
round of double
Dutch ($59.99; 2. 1. BASI Systems Ped A Pull
target.com). This reimagined apparatus—with more spring
settings, adjustable height and width options, and
3. Merrithew™ a stowable seat—can accommodate just about
3.
Twist Ball™ everyone ($965; basisystems.com).
with Pump
The sand in this 2. Three-Pound ActivMotion Bar
six-pound ball with Weighted ball bearings shift with your every
adjustable neoprene move in this hollow device clinically shown to
handles moves with recruit your powerhouse up to 173 percent more
you, making for one than an average weighted bar or ball ($99.99;
shaking core as you activmotionbar.com).
work to stabilize
($69.99; merrithew.com). 3. Peak Pilates Ugi Fitness
At Home Kit
When you can’t get
to class, do an entire
workout with this
bouncy, squishy ball
in your choice of
weight; also comes
with five DVDs,
a workout guide
and an app ($169;
peakpilates.com). 3.

1.
GET THE JETSETTER…

1. OPTP Stretch Out Strap Pilates
Essentials Package
Use occupational therapist and Pilates teacher
Angela Kneale’s loopy strap and 40-plus
exercises to boost strength and stability while
taming any tightness ($20.95; optp.com).
3.
2. YEVO Labs Yevo 1
These wireless headphones have all the bells
and whistles and then some—think pro-grade
acoustics, optional noise cancellation and up to
20 hours of battery life ($249; yevolabs.com).
3. Corpore Wear Posture Enhancing

Undershirt
With versions for both men and women, this
shell features two active compression zones to 2.
provide tactile cues when your posture starts to
sag ($44.95; corporewear.us).
GET THE MINIMALIST…

2. 1. Go Dash Dot Infinity Bag
Bag lady, be gone, thanks to this mesh carryall with
separate compartments for your laptop, lunch,
1. laundry, mat and more ($198; godashdot.com).
2. PhysicalMind Lean™ Holster

and Minis™
Create space in your spine, increase circulation
and promote proper shoulder mechanics at your
3.
desk with this warming neoprene holster that
secures a set of wedged platforms to any chair
($40; physicalmindinstitute.com).
3. WAGs Flex
The sleekest model in the Wrist Assured Gloves
line, these gel-padded gloves provide light wrist
and thumb support for Planks and more ($29.99;
wristassuredgloves.com).
2.
GET EVERYONE ELSE…
1. Return to Life
Joseph Pilates’ book is the ultimate must-have
($9.95; pilatesstyle.com).
2. Merrithew™ Eco Mat for Kids in

Pixel the Robot
When you’re stuck inside, this toxin-free nonslip
mat will help your ’lil one burn off some energy
($27.99; merrithew.com).
3.
3. Gratz Studio Wall Unit
If you can’t fit a Cadillac in your home studio,
this is an amazing stand-in (from $1,595;
pilates-gratz.com)? —Amanda Altman 1.

Gift Guide
Wellness Get Healthy
GOING TO TRAIN SMART.

GOING TO LISTEN MY BODY. GET THE HIPSTER…
GOING TO BE PATIENT.
NEVER GOING TO STOP LEARNING. 1. GlobeIn The Artisan Box Club
GOING TO DO...
Get a curated mix of goods from artisans and farmers around
the globe based on your theme of choice every one, three,
six or 12 months (from $33 per month; globein.com).
,
2. Experimental Jewellery Club Adjustable
pilates style
Colored Custom Message Seed Bracelet
Personalize her arm candy with a motivational mantra; choose
1. 3. from five colors ($39; experimentaljewelleryclub.com).
3. Pilates Style Posters

2. Our original wallart—available in three designs—adds
inspiration to any space ($15; pilatesstyle.com).
GET THE TECHIE…

1. Sheex Original 1. 3.
Performance 2.
Sheets
Stay cool and dry with this
technical set that couldn’t
be any cozier (from $159;
sheex.com).
2. Vionic Men’s Adler

Slipper
Wear these podiatrist-
designed orthotic loafers
with layers of support and
cushioning ’round the
house or even outdoors ($99.95; vionicshoes.com).
Casabella I Clean EyeBall

3.
This squishy microfiber ball will help disinfect any device with
ease—it’s machine washable, too ($7.99; casabella.com).
1. Framebridge
Gallery Wall 1.
Consulation
A framing expert will
help you create a cool
compilation of your travel
photos ($90—includes
$50 toward framing;
2.
framebridge.com).
2. Curaprox CS 5460 Sensitive Toothbrush

This Swiss-made brush is jam-packed with super-soft
bristles that effectively rid plaque without damaging gums
($6.95; curaprox.com).
3. 21 Drops Immunity Essential Oil Blend

Eucalyptus, lavender, ravintsara and ho wood oils—and
nothing else—help bolster your system against icky plane
germs ($33 for 8 ml; 21drops.com).
3.

1. GET EVERYONE ELSE…
1. Bookroo Picture Book Box
Two hardcover stories aimed at kiddos between
two and six—that come wrapped like presents
every month—is the gift that keeps on giving
(starts at $15.99 per month; bookroo.com).
1.
2. 2. Meridian the Rwanda Collection

Woven Basket Ornament Set
These fairly traded ornaments are handcrafted in
Rwanda with local sisal and sweetgrass ($26 per
set of three; meridianny.com).
3. Naturopathica Muscle and

Joint Tea
Hibiscus meets yerba mate to provide a
dose of vitamins A and C, as well as calcium,
magnesium and potassium; turmeric, ginger
and anise lend a spicy flavor ($19 for 16
sachets; naturopathica.com). —A.A.
3. 2.

1. Comphy Spa Robe Download Gumdrop by
Roomy, breathable and spa-grade soft, this Goodshop, a browser
unisex coverall is loungewear gold ($80; button that automatically
comphy.com). finds and applies
coupons at more than
2. X-Doria Defense Clear 30,000 online shopping
Outfit your new iPhone 8, 8 Plus or X with destinations like Amazon,
triple-layer shock protection that’s anything Target and Sephora.
but bulky ($24.99; amazon.com). Even better, whenever
you use a coupon at one
3. Tse and Tse Thirsty Coffee Cup of these shops, you can
This handmade stunner, available in Gold choose a cause for that
or Platinum, will help make even Monday store to donate to. For
morning seem more bearable ($49–$54; 3. more information, visit
shophorne.com). goodsearch.com/gumdrop.

Gift Guide
Food Get Fed
1.
GET THE TECHIE…
1. Runamok Maple Gift Box
Three gorgeous glass bottles filled with
organic syrup that’s either been barrel-aged
or infused—we’re addicted to the Cinnamon-
Vanilla—will elevate your breakfast (from
$64.95; runamokmaple.com).
2. Drinkmate Spritzer
This mini carbonation system measuring at just
12 inches adds bubbles to any beverage ($89.99–
$94.99; idrinkproducts.com).
3. The Oak Tumbler

Infuse wine, beer or straight-up liquor with
complex notes of aged oak in just 30 minutes
2. ($49.95; oakbottle.com).
1.
GET THE HIPSTER…

1. Daily Harvest Sundaes
Just add milk to these ready-to-blend “nice
cream” in flavors like Cacao Cookie Dough
and Salted Caramel made with organic fruits,
veggies and superfoods ($7.99 each for 6 cups;
dailyharvest.com).
2. Fourth and Heart Five Piece

2.
Ghee Set
This shelf-stable, dairy-free spread—in Original, 3.
Himalayan Pink Salt, Madagascar Vanilla Bean,
California Garlic and White Truffle Salt varieties—
is an Instagram darling for good reason: It’s
butter tasting ($69.99; fourthandheart.com)!
3. Urban Remedy Metta-Morphosis

Plant-based organic food and juices are delivered
to your door, plus you get access to online
movement and meditation classes and support
(from $210 for three days; urbanremedy.com).
3.

1. 2.

1. Sakara Beauty Chocolates
Raw cacao sweetened with coconut sugar is
supplemented with 10 billion active cultures,
plus prebiotic fiber from yacon root ($30 for 30;
sakara.com).
2. Vie Healing Huanhe Calm Tea

Help him or her stay grounded with this fruity
blend of orchids, goji berries and marigold ($21;
viehealing.com).
3. 3. The Blue Bottle Toolbox

This slim study box has everything you need to
brew and enjoy a cup anywhere, anytime ($73
for Blue Bottle Coffee Dripper, coffee filters and
three packs of Blue Bottle Perfectly Ground;
bluebottlecoffee.com).

1. Soupure Variety Pack
Stay warm with 12 organic, non-GMO bottled
broths, gently cooked soups and raw “Southies”;
Split Pea Chlorophyll and Beef Bone Broth are two
of your sip-worthy choices ($136; soupure.com).
1.
2. Takenaka Bento Bowl
Hop on the bowl-lunch bandwagon with this 3.
BPA-free airtight container available in eight
hues ($32; designedstore.com).
2.
3. Oxo 3 Blade Hand-Held Spiralizer
This compact BPA-free contraption whips
up veggie noodles in three different sizes
($24.99; oxo.com).
1. GET EVERYONE ELSE…

1. Antidote Chocolate the Complete
Collection
A dozen bars come in a variety of chocolate types
(think: high-intensity dark and low-sugar milk)
and exotic flavors like Coffee + Cardamom and
Rose Salt + Lemon ($85; antidotechoco.com).
2. Pure Spoon Create Your Own

3. 10 Pack
2.
Formulated with a pediatric dietician, these cold-
pressed blends like Butternut Squash, Apples
and Oats are a gift for mom and baby alike ($29;
purespoon.com).
3. Philosophie Superfood Addict Pack

The brand’s three raw, organic and fairly traded
blends—Green Dream, Cacao Magic and Berry
Bliss—make for the most heavenly smoothies
($127; thephilosophie.com). —A.A.

Gift Guide
Beauty Get Groomed
2.
GET THE HIPSTER…
1. Vernon François Dazzling Spritz Shine Spray
Mongongo and baobab oils add heaps of moisture and a
hint of shimmer for a festive ’do ($24 for 1.7 fluid ounces;
net-a-porter.com). 1.
2. Jane Iredale Dream Luminizer Trio

Finish off your look with these pearlescent highlighters for the 3.
cheekbones, eyes and lips infused with protective antioxidants
from pine bark to pomegranate ($45; janeiredale.com).
3. Bulldog Skincare for Men Beard Care Kit

Tame your facial forest with this set that includes a beard
comb and specialty products with aloe vera and camelina
oil to condition facial hair ($15 for 1–fluid ounce Beard Oil,
6.7–fluid ounce Beard Shampoo and Conditioner, and beard
comb; us.bulldogskincare.com).
1.
GET THE TECHIE…
1. Tweezerman LED Lighted Slant Tweezer
No stray hair or splinter will ever be left behind when the
award-winning tweezer is paired with an LED light ($27;
tweezerman.com).
2. Clarisonic Smart Profile Uplift

This cult-favorite device features three massage heads that
deliver spa-worthy skin-firming and wrinkle-minimizing
3. benefits ($349 for device, three brush heads, 1-ounce facial
2. cleanser, USB charger and wall plug; clarisonic.com).
3. Hydropeptide Nimni Cream

This rich, research-backed night moisturizer works at the
epigenetic level, switching off genes that contribute to aging
and stimulating those that promote collagen production and
cell renewal ($220 for 1.7 ounces; hydropeptide.com).

1. Native Deodorant Women’s and Men’s
Sample Packs
Formulated with baking and arrowroot powders instead
of aluminum, these paraben-free sticks are enriched with 1.
hydrating shea butter, jojoba and coconut oils ($30 for 3;
nativecos.com).
3.
2. Gaffer&Child SignatureSet
This unisex set comes with the brand’s hand-crafted Facial
Scrub (2 fluid ounces), Shaving Butter (4 fluid ounces),
Face Cleanser (2 fluid ounces) and Hydrating Serum 2.
(1 fluid ounce) that are so natural, you could eat ’em ($142;
gafferandchild.com).
3. Goop Fragrance Edition 01, Winter

Notes of cypress and frankincense aim to promote inner
peace in this all-natural sophisticated scent ($165 for
1.7 fluid ounces; goop.com).

1.
1. Surya Brasil Vegan Tinted Lip Balm
Each stick has a hint of color plus vegan
hydrating ingredients like castor oil, Brazil nut
oil and cocoa seed butter ($4.99 each for .15
ounces; suryabrasilproducts.com)
2. Lather Mile High Skin Saver

Stay supple no matter the altitude with this
travel-sized collection, which includes Cucumber
and Ginseng Facial Mist (2 fluid ounces), Moisture
Magnet serum (1 fluid ounce), Hand Therapy
(2.65 ounces), Lip Conditioning Balm (.25 ounce),
plus a pair of slipper socks and an eye mask for
good measure ($49; lather.com).
3. Elemis The Adventurer 2.

He’ll fly through security with this kit of grooming
essentials in TSA-friendly sizes from the cult
British brand (1.6–fluid ounce each Deep Cleanse
Facial Wash, Skin Soothe Shave Gel and Daily
Moisture Boost; 3.3–fluid ounce Active Hair and
Body Wash; .6–fluid ounce Instant Refreshing
Gel for $67.50; elemis.com).
3.
1.
GET EVERYONE ELSE…

1. Sephora Collection La Piñata
Hang this beauty-product-filled piñata at your
next girlfriend gathering, or give it to a makeup-
2. and skin-care-obsessed secret Santa ($30;
sephora.com).
2. Sophie La Girafe Baby Starter Set

Holidays can be hectic for babies as well as
everyone else, so soothe them with products
packed with gentle organic ingredients like
sunflower seed oil and shea butter ($26.96 for
.7–fluid ounce each Baby Face Cream, Baby
Body Lotion, Baby Oil, Baby Hair and Body
Wash; jet.com).
3.
3. Parfums de Marly Pegasus Perfume
Named for the fabled winged stallion, this
bergamot, almond and sandalwood fragrance
comes in a mythic heavy platinum bottle that’s fit
for a god who has everything ($290 for 4.2 fluid
ounces; pmarly.com).
—Nicole Grippo Ruotolo and Amanda Altman

Gift Guide
Style Get Functionable + Fashionable
GET THE HIPSTER…

1.
1. OHHIO Oversized
Bubblegum Scarf
Get noticed in this
oversized merino wool
scarf for both men and
women, available in 14
hues ($169; ohhio.com).
3.
2. Pilates Nerd Pilates
Has Your Back 1.
Men’s T-Shirt and
Women’s Pink Cadillac Long Sleeve
Make the ultimate statement with these cool
graphic tops ($38 and $48, respectively;
pilatesnerd.com).
3. Style Reform Bling Edition Black

Legging with Monogram
2.
Personalize her high-tech tights—and even add a
metallic graphic like a heart, cherries, an avocado
or a cheetah ($75; stylereform.fashion).
GET THE JETSETTER...
1. CashSafe Anti-Theft Travel Belt
Wallet
Give your world-wanderer a safe place to stash
their cash ($14.95; pacsafe.com).
3. 2. Uncommon Goods Traveler’s

Agenda
This leather journal includes maps, checklists
and budgeting advice to help plan your next
adventure ($38; uncommongoods.com).
2.
3. Jet Set Candy Luggage Tags
You can opt for an engraved message on this 14K
gold or sterling silver frequent-flyer must-have
($68–$98; jetsetcandy.com).
“SOCKING” STUFFERS
1. ToeSox 3. Tucketts Men’s
Leg Warmers Charcoal
Thigh High Macho Anklet 3.
Seamlessly transition With built-in arch support,
your fashion-forward the guy in your life will
studio look to the street stand tall for Pilates and
($35; toesox.com) more ($16; tucketts.com). 1.
2. Toe Talk Inhale 4. SHASHI

Exhale Socks Sweet Sweet
When you need a Regular Toe
reminder during Perfect to pair with
Hundreds, look any Pilates look, these
to these grippy sparkly socks feature
socks adorned with moisture-wicking
dandelion seeds ($10; fabric and grips ($18; 2.
4.
toetalkmindful.com). shashionline.com).

3.
1. Pilates Style Racerback Tank 1.
This lightweight cotton top is a reminder to always
work with oppositional energy—and reach for the
stars while you’re at it ($28; pilatesstyle.com).
2. Transience Small Yoga Bag

Chic minimalism meets function in this lined bag
with a carrying strap for your mat or roller ($275;
carbon38.com).
2.
3. Healthy Human Stein Vacuum
Insulated Stainless Steel Bottle
Add a subtle pattern or pop of color to your
ensemble with this wide-mouthed sipper ($35 for
32-ounce bottle; healthyhumanlife.com).
2. GET THE TECHIE...

1. Lechal Smart Navigation and
Fitness Tracking Insoles and
1. Buckles
These trim-to-fit inserts are like a GPS on your
feet—and they automatically synch with an app
to relay data like steps taken and calories burned
($149.99; bestbuy.com).
2. Ztylus Lite Series Camera Kit for

3. iPhone 6s
For the Instagram-obsessed, this lens kit comes
with a durable case and four interchangeable
lenses to make your next #teasertuesday video
look high-def ($50; ztylus.com).
3. Kate Spade Crystal Earbuds

Let her sparkle her way into the studio with rose
gold ‘buds ($40; katespade.com).
FOR EVERYONE ELSE...

1. Mini Flexi Lexi Coral Pink Flexi 2.
Dancer Leggings
Let the little lady in your life work out with
you in these adorable lace-up tights ($65;
flexilexi-fitness.com).
3.
2. Joy Octopus Kids Habit
Tracking Watch
Help your young one feel independent—but not
overly so—by sending gentle reminders from
your phone ($100; target.com).
3. Puppia Mountainner II Vest

Keep your pup warm with this puffer vest 1.
that features a built-in harness ($74;
chic-dog-boutique.com). —Robin Villalobos

NUTRITION NEWS
Eat Smart
7 Healthy
REASONS
TO PUT
MEAT
ON YOUR
MENU
With the holidays approaching, it’s
time to talk turkey—and roasts and
prime rib. Does meat deserve its bad
rap? We asked health and medical
experts to break it down. Hint: Don’t
pick up that Tofurky just yet!
by Joanna Powell

CO N F U S E D A B O U T W H E T H E R protein results in muscle
M E AT I S G O O D O R B A D? shrinkage, weakness and a host
IS THE GRASS
Welcome to the club. Veganism of other maladies.
has increased an astonishing There are nine “essential” amino
500 percent in three years; acids that the body does not
meanwhile, meat-loving paleo
followers (those who eat only
produce and needs to acquire
through diet. Meat provides all of REALLY
GREENER?
foods prehistoric man supposedly these life-sustaining components,
could have hunted or gathered) while most plant sources do
are equally vocal. So the meat not. Moreover, at an average of
debate can be a head spinner. 30 grams of protein per four-
On one hand, carnivores ounce serving (chicken is one the Most of the beef Americans consume
preach that eating animal highest at 36 grams), meat is the
protein is essential to vigor and protein king.
has been raised on a diet consisting
longevity. They point to the “Meat is a complete protein mainly of corn and soy, which can be
Plains Indians, who survived containing all the amino acids,”
on bison meat—and had the notes Los Angeles–area dietician
inflammatory, breed E. coli bacteria
highest number of centenarians Lisa DeFazio, MS, RD, “and the and take a heavy toll on the planet.
in history. Yet vegetarians hold body can utilize it immediately.”
up the Seventh Day Adventists,
Even though grass-fed meat can be
who eschew meat and are some twice as expensive, many experts say
2. END YOUR
of the longest-living people in
the world.
it’s worth ponying up for. It contains
The discussion intensified in ENERGY CRISIS less total fat, which means fewer
2015 when a red flag was raised Feeling sluggish and drained?
by the World Health Organization Maybe you need a burger, not
calories ounce for ounce, as well as
(WHO), which released a report another cup of coffee. Some more antioxidants, vitamins, minerals
linking processed meats such as studies indicate that up to 39
sausage, bacon, ham and certain percent of the U.S. population
and heart-healthy, anti-inflammatory
deli varieties to cancer. may be suffering from a B12 omega-3 fatty acids, notes NYC
Even scientific studies don’t deficiency. Meat is the only
offer clarity. While some research significant food source of vitamin
dietician Lauren Kelly.
suggests that carnivores risk B12, which plays a leading role in
increased heart disease and the body’s strength and vitality. In
cancer, other experts point fact, B12 provides such an energy
your breath,” notes Lily Nichols,
out that many of these studies punch that injections of it have
a registered dietitian and the
included people who smoke, become trendy among celebrities
owner of PilatesNutritionist.com
drink too much, eat too much and sleep-starved executives.
in Port Angeles, WA. As a Pilates
sugar and processed foods, or “Vitamin B12—found primarily in
instructor herself, Nichols notes,
don’t exercise. animal foods—is a crucial nutrient
“This has obvious implications
No doubt, there are very for energy production,” says
for those of us who practice
real risks involving meat, not nutritionist Lauren Kelly, MS, RD,
Pilates!” To bring your A-game to
the least of which are health CDN, founder of the NYC-based
the studio, pair lean cuts of meat
concerns as well as the ethical nutrition practice, Kelly Wellness.
with high-fiber, low-glycemic
issues regarding the treatment “If you aren’t consuming enough
vegetables to feel the power
of animals raised in feedlots. of it, you may feel more fatigued
boost. Foods containing vitamin
And climate scientists have long and listless.” People who follow a
C (like citrus fruits, red bell
warned of the harmful effects vegan or egg-free vegetarian diet,
peppers, kale and broccoli) help
of livestock farming on the she adds, should consider adding
your body absorb iron.
environment. a vitamin B12 supplement.
But from a medical and The best food sources of B12?
wellness perspective, substantial Beef liver, which contains nearly
arguments exist for a diet that 1,200 times the Recommended
contains meat—in moderation, of Daily Value, comes in second
course! Let us count the ways. (clams, with 1,400 times the DV,
are the winner).
1. PACK A PROTEIN
PUNCH
Known as the “building blocks” 3. IRON IT
OUT
of life, proteins (which break Animal foods are also a rich
down into amino acids) affect source of the mineral iron,
every cell of your body. We another major energy stoker
need relatively large quantities that can be heightened by
of it to stay healthy. And unlike eating meat. “Since iron is
carbs and fat, the body doesn’t necessary for transporting
store protein, so it has no “tank” oxygen in your bloodstream,
to draw from when it’s running signs of a deficiency could be
low. Not getting enough fatigue and difficulty catching

poultry are some of the best Yes, thanks to its high B12
Can eating meat make the modern- sources of protein around. content, which in addition to
day brain sharper? Yes, thanks helping energize you (see #2),
also increases brain power.
to its high B12 content, which in
5. CRUSH “Animal protein is the main

addition to helping energize you, food source of vitamin B12,
also increases brain power. CRAVINGS which is an important nutrient
Along with a feeling of satiety for neurological function,”
not provided by grains and says Kelly. Plus meat is filled
4. SPEED vegetables, animal protein can with omega-3 fats, which have
also put the brakes on hunger for anti-aging effects on the brain,
WEIGHT LOSS longer periods between meals, from cognition and memory to
High-protein, low-carb diets reducing cravings for sugar and mental health and Alzheimer’s
have been repeatedly proven other unhealthy foods. prevention, according to a 2015
to be one of the most effective “Protein foods are naturally study published in Frontiers in
means of losing weight and very filling and help regulate the Aging Neuroscience.
keeping it off. In the 2010 Diet, appetite,” says Nichols. “If you’re Although the best source of
Obesity and Genes (DIOGenes) the type of person who is hungry omega-3 fatty acids is oily, wild
study, regarded as the world’s very soon after eating, you may fish, such as salmon and tuna,
largest diet study, a high- not be getting enough protein (or they’re also found in pasture-
protein, low-glycemic diet came fat, for that matter).” raised animals.
out on top—and had the lowest Protein also targets our
dropout rate. Why so efficient? neurological reward system,
7. GET GORGEOUS
“Protein facilitates weight loss thwarting brain chemicals that
because it increases satiety and make us feel good and want to eat
boosts our metabolism,” says more food, even when we’re not HAIR AND NAILS
Dr. Loren Cordain, PhD, who’s hungry, explains nutrition expert Yes, meat can help make you slim
considered the founder of the JJ Virgin, author of The Sugar and healthy, but the benefits don’t
paleo movement. Impact Diet (Grand Central Life stop there. Experts say getting
Protein can also promote and Style, 2014). “When we’re low more animal foods in your diet
lean muscle mass and fire up in protein, cravings take over and might even save on salon visits.
thermogenesis, according to crack the whip in search of a quick “Protein is important for your
a 2008 study in the American fix,” she says. Including protein— hair, nails and skin,” says DeFazio.
Journal of Clinical Nutrition. such as meat and poultry—at “In fact, hair and nails are mostly
In fact, about 30 percent of every meal will help increase made of protein, which your body
protein calories are burned satiety and keep cravings at bay. uses to build and repair tissue.”
off during digestion alone! When someone’s hair
Digesting carbohydrates changes, it is often linked to
6. BUILD
torches only five to 10 percent diet, notes DeFazio. “Meat and
of the calories. fish will arm the body to make
“We know that Americans BRAINPOWER keratin, a fibrous protein that
consume too much carbohydrate, Researchers think humans builds hair and nails,” she says.
which not only can promote developed bigger brains than “Omega-3 fats in the diet help
hunger and weight gain, but also our cavemen ancestors because make hair shine.” Beautiful! PS
inflammation and increased risk of meat. It’s believed that our
for chronic diseases like heart carnivorous diet with its extra
disease and diabetes,” says Kelly. calories and fat contributed to Meat shouldn’t be the only
“Protein, along with fiber, helps the evolution of more complex, thing on your plate! Flip to page
you feel satiated for longer and smarter brains. 93 for the best plant-based
this combination can promote a Can eating meat make the foods for a well-rounded diet.
healthy weight.” And meat and modern-day brain sharper?

A CUT ABOVE:
These are the MEATS TO AVOID?
healthiest “Among the worst would be
meats processed meats (i.e, deli meat,

hot dogs, bacon, sausage),”
H I G H - P R O T E I N F O O D S O F T E N CO M E W I T H warns Lauren Kelly. “They
U N WA N T E D FAT A N D C A LO R I E S R I D I N G T H E I R
CO AT TA I L S . But it doesn’t have to be that way. Making
have been associated with an
smart choices will allow welcome nutrients while increased risk for cancer as well
shutting out fatty hangers-on. As a rule of thumb, the
lowest calorie animal foods are also the leanest. You
as heart disease.”
can also make the meat you choose leaner by trimming
off visible fat before you cook it and using low-fat
cooking methods like baking, broiling, grilling and
roasting. Otherwise, here are the butcher’s best bets.
Organic turkey
Thanksgiving guilt? Not required! One of the
leanest meats on the market, white-meat turkey
sans skin has only 152 calories and 36 grams of
protein per four-ounce serving. “But you can
have a little dark meat, too,” says dietician Lauren
Kelly. “Dark meat has higher levels of nutrients
such as iron, and while it’s a little more caloric
and higher in fat, the difference isn’t significant
enough to avoid it, if you enjoy it. Choose
skinless, though, to stay away from unhealthy
fats.” Go for organic, which doesn’t contain
hormones and antibiotics, and tastes better.
Ditto for chicken and other poultry.
Bison
According to the USDA, four ounces of lean
bison contains only 124 calories and two grams
of fat, while the same amount of beef chuck has
260 calories and 16 grams of fat. Bison, which is
more often grass-fed than cattle, packs optimum
nutritional benefits and is high in heart-healthy
omega-3 fats.
Beef
No need to ditch the occasional juicy steak!
Just swap T-bone and prime rib for leaner cuts.
Nutritionists recommend (in order of leanness)
sirloin tip, top round, eye of round, bottom
round or top sirloin. Choose cuts that are graded
“choice” or “select” instead of “prime,” which
usually have more fat. “Stay away from cuts with
white marbling, such as that found in porterhouse,
prime rib and rib eye,” advises Kelly. “Stick with
leaner sirloin or filet mignon. and try to get grass-
fed for a healthier fat and overall nutrition profile.”
Pork
Six cuts of pork meet the USDA guidelines for
“lean,” which translates to less than 10 grams
of fat per serving. In fact, pork tenderloin is
actually leaner than skinless chicken breast. The
healthiest cuts are all taken from the loin or leg
(usually made into ham); look for “loin” or “chop”
in the name.

THE POWER OF PILATES
Success Story
When JoAnn
Smith, 65, suffered
an unimaginable
loss, Pilates provided
a lifeline.
by JoAnn Smith, as told to Beth Johnson
I GREW UP IN movements instead of
PAT E R S O N , N J , B U T my usual flailing about
A F T E R CO L L E G E I trying to burn calories.
M OV E D T O O M A H A , I started going twice a
NE , FOR A TE ACHING week, and my back pain
J O B . I’ve been here improved with every
ever since. I taught class. Within a year,
special ed, married my after taking a weekend
husband John, gained certification class, I
two stepchildren and became a mat teacher
raised our two kids, at the Y. It was the
Brian and Molly. After perfect balance to work
15 years of teaching, and family, and it even
I decided to switch helped get me through
careers and started the empty-nest sadness
working for a large when the kids headed
hotel chain, first as a off to college.
sales rep, and later in its
group commmissions AN EVENING TO
department, where I REMEMBER
still work. About 10 years ago, in
One constant in my March 2008, our son
life has been that, in Brian came home for
addition to whatever the weekend from the
job I’ve had, I’ve always University of Nebraska-
taught fitness. Right Lincoln, where he
out of college, I taught was a junior studying
at Elaine Powers. Then wildlife management.
it was water aerobics He was about to take
for the Arthritis an ecology trip to
I showed Brian a whole bunch of core
Foundation, and later Puerto Rico with some exercises. He then showed me some of
I taught folks with classmates. I remember
muscular dystrophy at it was a Saturday night,
the crazy things that he liked doing with
the College of St. Mary. and before he went dumbbells while jumping on and off the
Exercise has always out for the evening, he
been how I centered asked me to show him
mat. It was so much fun to share our fitness
routines and impress each other.
OPENING PHOTO AND PILATES PHOTOS BY RHEA EITMANN PHOTOGRAPHY; FAMILY PHOTOS COURTESY OF JOANN SMITH
myself and cleared my some Pilates moves for

mind. I’d go stir-crazy if his abs.
I couldn’t move. He and his girlfriend night. I kept waiting, the midst of our OPP OSI T E PAGE: SMITH
had taken some Pilates but never heard unbearable heartbreak, WITH A CLIENT AT THE
DISCOVERING classes at school, and from him. I figured, we had to deal with PILATES CENTER OF OMAHA.
PILATES he was surprised at “He’s with friends on the many rules and
In 2002, I did something how hard they were. a Saturday night in regulations that delayed A BOV E , L EF T TO R IGH T:
to my back, and it just I had a mat and a few Puerto Rico. Why would the return of his SMITH WITH HER SON
kept getting worse and accessories in the he call his mom?” So I body. On the night he BRIAN AT A HIGH SCHOOL
worse. I felt enormous basement, so I showed went to bed. finally came home, BAND CONCERT IN 2006; AT
pain down the side of him a whole bunch of Two hours later the on Holy Thursday, I A FAMILY PARTY IN 1997.
my leg. I was finally core exercises. He then phone rang. “Are you headed out the door. I
sent for an MRI, and the showed me some of the Brian Smith’s mother?” had to move. I walked
doctor told me I had crazy things that he liked “Yes.” “Is he in Puerto a mile super-fast,
the spine of an 80-year- doing with dumbbells Rico with the University without stopping.
old—even though I was while jumping on and off of Nebraska-Lincoln?” This is how I’m going
only 45! I remember he the mat. It was so much “Yes! Yes!”—by this time to get through this, I
said that some people fun to share our fitness I’m yelling—“What’s thought. Movement.
just age differently and routines and impress wrong?? What Action. I knew that if
that I may never walk each other. happened??” “I’m so things were reversed,
normally again. There sorry to tell you this— my son would be out
was no way I was going A CALL AT your son collapsed and jogging to get over
to accept that! NIGHT he didn’t make it.” Brian his grief. But initially,
Within a week, both A few days later, he had died of cardiac John and I were so
my physical therapist headed off on his trip. arrest at 20 years old. overwhelmed that we
and my physician’s On his first day there, I We had no idea that just cried all the time.
assistant recommended missed a call from him he had a lifelong heart It was about getting
Pilates to relieve my by a minute. When I condition. through the next hour.
back pain. Clearly it tried to call him back,
was something I had his phone was busy TRYING TO BREATHE IN,
to try. After one mat because he was talking OUTPACE GRIEF BREATHE OUT
class at the local Y, I was to his sister. She told me To say we were Everyone is different
hooked. I was intrigued he was going to call devastated barely when it comes to
by the deliberate me back at 10:30 that scratches the surface. In dealing with grief. It

I firmly believe that engaging
in purposeful movement, such
as Pilates, can provide a way
through grief. I believe in this
so strongly that last year at
the Pilates Center, we offered a
six-week class for mothers and
grandmothers who are living
with the loss of a child.

There was a OPP OSI T E PAGE , TOP TO
BOT TOM , L EF T TO R IGH T:
room in the SMITH DOING ROLL-DOWN
basement WITH OBLIQUES ON THE

REFORMER; TEACHING
where Brian’s THE SIDE TWIST WITH THE
drums were MAGIC CIRCLE; DOING

ARMS FORWARD FRONT
set up, and ROWING PREPS ON THE
where he REFORMER; WITH PILATES

CENTER OF OMAHA STAFF,
practiced FRONT ROW FROM LEFT:
with his high- CO-OWNER WENDY

ANDERSEN, STUDIO
school band. MANAGER NANCY BABE
After years AND CO-OWNER ASHLEE

RICHARDSON; BACK ROW
of not being FROM LEFT: BETH CUTSOR,
able to face JENNIFER BERTUCCI,

MONAE JOHNSON, MEGAN
it, we finally FREEMAN, CATHY JEWELL
cleared it out AND SMITH.
and turned it AT L EF T: BRIAN WITH HIS
into a Pilates DRUMS IN 2006, HIS SENIOR

YEAR OF HIGH SCHOOL.
studio for me.
sure is tempting to just I felt most connected out in public that long, months later. Everyone in
crawl into a bottle, take to him. but I made it through my family got sick except
some pills or hide from So two weeks after his that first class without me, and I attribute it to
the world. I understand death, I went down to the breaking down. And doing Pilates.
anything a parent does basement, put on a DVD after a few months, I My practice helped
to withstand such a loss. and did some matwork. worked myself up to me become grounded
There were so many The physical movement teaching again. It was again. The exercises and
days when I thought, was really soothing. I my respite. verbal cues required
I’m not getting up. I would try to banish the At the same time, concentration and
can’t face anyone. But awful loop in my head I was riding my bike staying in the moment.
I’d make myself get out of that phone call, and more than 100 miles a But I’ll be honest: The
of bed and move. instead think about week, and I also walked, grief had control of me
Even in those sharing our exercise jogged and ran to for a long time. I cried
nightmarish early days, routines and laughing. push away the intense every day the first two
breathing exercises But I couldn’t control my emotions. I was crazed years after Brian’s death.
from Pilates saved me. crying—I’d cry all the way with the need to move.
I started having panic through the Hundred. But as the months FEELING BRAVE
attacks, so I’d focus on On top of my grief passed, practicing Then in 2010, a fitness
my breathing. It calmed for Brian, I was also Pilates also helped me friend of mine started
down my constant worried about my frail to shift from the intense nudging me to sign
emotional chaos and mother. She adored biking and running that up for further Pilates
softened my anxiety. her only grandson, and that I been doing. No certification through
When you feel totally at his service she told amount of pounding STOTT PILATES®. For
out of control, anything the funeral director, into the ground for years I had wanted
that helps is a gift. “You’ll see me in a days, weeks and months to study with them
couple of months…” could take away the and learn more about
SOOTHING THE She was right. She died pain, nor was it good for anatomy and to dig
PAIN WITH two months and five my body. The more I got deeper into my Pilates
PILATES days after Brian. There into Pilates, the calmer training…but then I’d
Shortly after Brian died, were times I wished I I became. It helped chicken out. After Brian
his girlfriend’s mother could join them both. me release muscular died, I reached the
told me that he was tension and calm the point where I thought,
so proud of me for CHOOSING TO physical symptoms of What do I have to be
teaching Pilates. I knew FIGHT deep grief. afraid of? After what
then that Pilates would In order to battle the What was interesting is I’ve survived, I’m going
be my lifeline to crawl overwhelming grief, that I didn’t get physically to get scared or feel
out of this grief. It would I decided to build my sick in the aftermath bad if I can’t do a move
be my way of honoring strength up. Shortly of Brian’s death. It’s perfectly? I felt I had to
him. Brian would want after my mother died, I common for those be perfect since I was
me to take that path decided to get back to suffering severe grief to doing this to honor
because we both loved my Pilates class at the come down with some Brian and spread the
exercise. That was how Y. It was so hard to be sort of ailment six to eight message about Pilates. continued on page 93

Have
Ball,
Will
Travel
Leaving on a jet plane for the
holidays? Here’s the prop to pack in
your carry-on—plus how to use it to
work the entire body in 20 minutes
or less.
By Zola Williams • Edited by Amanda Altman

A S A DA N C E R , I ’ V E B E E N F O R T U N AT E T O
T R AV E L T H E W O R L D. The only downside is not
knowing whether I’ll have time to get in a Pilates
workout between long flights, rehearsals and
shows. Since 100 percent of my job requires
strenuous movement, sometimes it can be hard
to convince myself to make the extra effort to
travel to a facility for a full hour of working out.
Also, who knows if there will be a reputable
Pilates studio in the city I’m visiting?
That’s why a small Pilates ball comes in handy!
GENERAL GUIDELINES
Not only is it practically weightless (unlike hand
P R O P small ball that’s been slightly deflated
weights), but it can fit anywhere once deflated
R E P S 3–5
(a Magic Circle’s odd shape can be tricky to fit
B R E AT H Varies.
into your luggage!). More importantly, the ball
T I P Want more challenge? Up the reps.
helps me find a connection to muscles that tend
to get overlooked. If I want to up the ante on my
normal mat routine, adding the small ball lends
just the right amount of instability. THE HUNDRED
I think the classical mat system works
wonders, especially if you’re time-crunched; P U R P O S E warms the body; challenges the core
the full advanced repertoire can be done in S E T U P Lie on your back with your legs together
about 20 minutes! You can still reap the benefits and your heels on the ball. Curl up to the tips
if you subtract some of the exercises you’re not of your shoulder blades, hovering your arms
particularly “feeling” that day. Read on for a few off the floor with your palms down.
simple ways the small ball can add challenge to
some of the foundational exercises, no matter 1 . Inhale slowly for 5 counts as you pump your
where life takes you. Safe travels! PS arms up above thigh height, and then back
down; repeat as you exhale for 5 counts. Do
10 sets.
T I P S Press your heels into the ball to engage

your hamstrings—don’t let the ball bounce up
and down, or roll from side to side! Feel free
to experiment with flexed feet, which might
offer more stability. As you pump your arms,
imagine that you’re splashing through water.
A DVA N C E D Hover one leg off the ball, and then
PHOTOGRAPHY BY AL MIDA; HAIR BY ANNIE CAVANAGH, MAKEUP BY AUTUMN ABRAMS; CLOTHES BY LULULEMON
switch legs midway.
SETUP
STEP 1

THE ROLL-UP
P U R P O S E promotes articulation of the
spine and openness in the back body
while working the abdominals
S E T U P Same as the Hundred, but
extend your arms toward the ceiling.
1 . Begin to roll up, peeling your spine

off the floor one vertebra at a time.
2 . Keep your spine in a C curve as you
reach your fingers toward your toes.
3 . Roll back down with control.
STEP 1
T I P S Press your heels into the ball.
Breathe naturally throughout.
M O D I F I C AT I O N Place your hands
behind your thighs, or let them slide
on the floor alongside your body.
A DVA N C E D Begin with your arms by
your ears, and keep them there
throughout.
GEAR GUIDE
Franklin Air Ball ($9.70; optp.com)
STEP 2
SINGLE-LEG
CIRCLES
P U R P O S E teaches stability with a
moving leg
S E T U P Lie on your back with your
palms down by your sides. Place one
SETUP flexed foot on the ball, and extend
your other slightly turned out leg
toward the ceiling.
1 . Start to move your leg across the

midline of your body, and then
down toward your opposite leg and
away from your midline, making a
large circle. Do 3–5 reps in both
directions. Repeat on your other
side, breathing naturally.
STEP 1.1
T I P S This exercise is not about the
moving leg—it’s about the rest of the
body staying as still as possible. The
ball is going to want to move all over
the place, but your job is to keep it
stable by pressing your entire back
body into the floor.
M O D I F I C AT I O N Make smaller circles.
A DVA N C E D Make larger, more
dynamic circles.
STEP 1.2

ROLLING
LIKE A
BALL
P U R P O S E challenges
the abdominals;
works the inner
thighs
S E T U P Sit in a rounded
position with the ball
between your legs,
right below your
knees, and heels
together. Hold onto
your ankles with your
hands, hover your
feet off the floor
and direct your gaze
toward your navel.
1 . Inhale as you roll

to the tips of your
shoulder blades.
2 . Exhale as you roll
back to the seated
position.
T I P S Your head and feet

should never touch
the floor—keep your
abdominals scooped SETUP
and engaged to
control the roll. If you
lose your ball, you’ve
lost the engagement
of your inner thighs.
Keep squeezing!
A DVA N C E D Place your
hands behind your
head with your
elbows touching your
knees throughout.
STEP 1

DOUBLE STRAIGHT-LEG
STRETCH
P U R P O S E challenges abdominal strength
S E T U P Lie on your back with the ball under your sacrum, palms
down by your sides and legs together and extended toward
the ceiling. Your legs can be parallel or slightly turned out
with your heels together.
1 . Inhale as you lower both legs without allowing your pelvis or

spine to shift.
2 . Exhale as you lift both legs to the starting position.
T I P Note that your legs will probably not go as low as they

would without the ball.
VA R I AT I O N Try switching the breath pattern.
STEP 1
STEP 3
SETUP
SPINE-STRETCH FORWARD
P U R P O S E creates more space between the vertebrae and
openness in the back body
S E T U P Sit tall with your legs extended a little wider than hip
width and feet flexed. Place the ball on the floor between
your legs, hands stacked on top with your arms straight.
1 . Inhale as you sit even taller.

2 . Exhale as you press both hands into the ball, and then curl
your chin to your chest to begin rounding forward, allowing
the ball to roll forward.
3 . Reach the top of your head toward the floor right between
your knees; the ball may roll up toward your forearms.
4 . Inhale as you roll back up, making sure your head is the last
thing to lift.
T I P Push your hands into the ball to keep your spine from
STEP 1 collapsing; the resistance should help you create more space.

The ball helps me find a connection
to muscles that tend to get
overlooked. If I want to up the ante
on my normal mat routine adding ,
the small ball lends just the right
amount of instability.
SWAN
P U R P O S E works the back extensors
S E T U P Lie facedown with your legs together. Extend your arms overhead, and
stack your hands on top of the ball.
1 . Inhale as you push your hands into the ball and lift your chest off the floor.
2 . Exhale as you lower.
T I P S There should not be an arch in your low back—feel your hip points pull
upward toward your low ribs to maintain length in your lower back. Keep
your shoulders away from your ears, gliding your blades down your back,
especially as you lift your chest.
SETUP
STEP 1
ZOLA WILLIAMS, PMA-CPT, received her

comprehensive Pilates teaching certificate
from the Equinox Pilates Training Institute in
Westwood, CA. As a freelance dancer who often
travels, she’s been lucky to be able to teach Pilates
in many cities throughout the U.S. Currently, Zola
resides in Hollywood, CA, where she continues
to freelance and teach Pilates around the city. For
more information, follow Zola on Instagram
(@pilatesbyzola), Facebook (/PilatesbyZola) and
Twitter (@PilatesbyZola).

But First…
Warm
Up
Start your session on the
Pilates Arc to boost spinal
mobility, warm the core and
connect to your breath.
By Nora St. John • Modeled with Portia Page
T H E S P I N E CO R R E C T O R WA S A P T LY N A M E D BY J O S E P H
P I L AT E S— CO R R E C T I N G T H E S P I N E I S W H AT I T D O E S
B E S T ! Mr. Pilates designed and built differently shaped Spine
Correctors to match the curves of his clients. I like Balanced
Body’s Pilates Arc because it works well with clients of different
sizes and levels of flexibility, and because you can flip it over to
add new exercises and challenges to the original repertoire.
This workout, one of my personal favorites, is designed
to move and stretch the spine in flexion (forward bending),
extension (back bending), lateral flexion (side bending) and
PHOTOGRAPHY BY ALAN COX; MAKEUP BY JESSICA CHYNOWETH AND HAIR BY SARA COLLEY; NORA’S TOP BY SOYBU, HER OWN BOTTOMS; PORTIA’S OWN CLOTHES
Edited by Amanda Altman

rotation. The curve of the barrel provides excellent feedback
for the body, helping you to feel where your spine is moving
well and where it may be lacking mobility. The Side-Lying Arm
Circles open the chest and help to increase spinal mobility by
loosening the front of the hips; when that area is tight, it can
limit the range of motion in spinal flexion and make the whole
body feel tense. This workout shouldn’t take more than 15 to 20
minutes, and is a great way to get your day or your class started
(teachers, see tips throughout). Let’s get moving! PS

GENERAL GUIDELINES
P R O P S Pilates Arc; sticky mat;
padding (optional)
B R E AT H Breathing is an excellent tool
for enhancing spinal mobility. In
general, exhale with flexion, inhale
with extension, and use one-lung
breathing to focus the breath on
the expanding side in lateral flexion.
R E P S Many of these exercises can
be intense, so I like to keep the
reps moderate. Do only as many
as you can while keeping your
form in tact! Remember what Joe
wrote: “Concentrate on the correct
movement each time you exercise,
lest you do them improperly and
thus lose all the vital benefits.
Correctly executed and mastered to
the point of subconscious reaction,
these exercises will reflect grace and
balance in your routine activities.”
TIPS
• This is a great routine to do every
day. It deepens the breath, warms
the trunk and invigorates the senses.
• Add padding if the spine is sensitive.
• All of the exercises that don’t use
the bottom of the Arc can be done
on any Spine Corrector you may
already have.
LIP ABDOMINALS
P U R P O S E teaches integration of the
lumbar spine (lower back) and pelvis to SETUP
promote lumbar flexion; strengthens
the abdominals
S E T U P Sit in neutral at the edge of the
Arc’s lip (the edge of the step) with
your knees bent and feet sit bone–
width apart on the floor. Extend your
arms in front of you at shoulder height,
palms in.
1 . Exhale as you engage your abdominals

and posteriorly tilt your pelvis to round
your lumbar spine without sliding off
the lip.
2 . Inhale as you return to the starting
position. Do 4–8 reps.
T E A C H E R T I P Place the tips of your

middle three fingers on the spinous
processes of the lumbar vertebrae to
make sure your client is moving into
slight flexion. Many clients will focus on
thoracic flexion and miss activating the
lumbar spine.
A DVA N C E D For additional inner-thigh
and core activation, externally rotate
your hips with the heels of your feet
together; press your heels together
throughout. Or keep your legs parallel,
and place a small (4–5-inch) ball above
STEP 1
your knees; squeeze it as you roll back.

WELL ABDOMINALS
P U R P O S E increases abdominal strength and spinal mobility in
both flexion and extension
S E T U P Sit on the step of the Arc with your knees bent and heels
together (as shown) or in parallel; feel the support of the
barrel behind your lumbar spine. Place your hands behind
your head.
1 . Exhale as you press your lower back into the barrel and begin
to roll down, keeping your back connected to the barrel
throughout.
2 . Inhale as you move your torso into extension over the barrel,
rolling back only as far as you feel comfortable and you can
keep you lower back connected to the barrel.
3 . Exhale as you roll up to the starting position, peeling one
vertebra at a time from the barrel.
4 . Inhale as you feel the length of your spine. Do 6–10 reps.
T I P S Focus on feeling each vertebra as you roll down and up,

and use the feedback of the barrel to help identify tight STEP 1
spots. Breathe into these tight spots to enhance mobility.
T E A C H E R T I P S Limit the range of motion to what is
comfortable and safe. Some clients will easily roll all the
way onto the barrel while others will stay off it, as Portia is
demonstrating here.
A DVA N C E D Lift one leg off the floor with your knee bent,
both legs with your knees bent, or extend your legs into a
Teaser position.
STEP 2
MINI SIDE SIT-UPS

P U R P O S E targets lateral flexion in different areas of the spine
to boost mobility in the thorax; helps to pinpoint and correct
imbalances between the two sides
SETUP S E T U P Sit sideways with your bottom hip and thigh in the valley
between the step and the barrel and your knee bent. Extend
your top leg in parallel. Place your hands behind your head.
1 . Inhale as you lean over the barrel with your bottom elbow
pointing forward.
2 . Exhale as you press your bottom ribs into the barrel to lift
your torso into lateral flexion.
3 . Inhale as you return your torso to the barrel. Do 4–6 reps on
both sides.
T I P S Keep your bottom elbow forward so the range of motion in

the side-bend begins below a neutral position of your torso.
Use the pressure against the barrel to mobilize your ribs.
T E A C H E R T I P Be cautious doing this exercise when lateral
flexion is painful or inappropriate.
A DVA N C E D Reach both hands overhead.
STEP 2
GEAR GUIDE
Balanced Body Pilates Arc® ($159—includes DVD
and booklet; pilates.com)

MERMAID
P U R P O S E strengthens the whole side body, from the abductors
through the lateral torso to the shoulder; balances the lateral
torso; creates three-dimensional core strength
S E T U P Same as step 1 of Mini Side Sit-Ups, but extend your top
arm by your ear.
1 . Exhale as you reach your top arm toward your feet and roll
your torso off the barrel.
2 . Inhale as you reach your arms to a T position and straighten
your torso.
3 . Exhale as you laterally flex your torso toward your top leg SETUP
while reaching your top arm overhead.
4 . Inhale as you return to the starting position. Do 4–10 reps on
both sides.
T E A C H E R T I P S Notice how different this exercise is with each

client. The lateral system can be very uneven, so work on
balancing it with more work on the weaker or less on the
coordinated side.
M O D I F I C AT I O N Limit the range of motion.
A DVA N C E D Add rotation in the seated position.
STEP 1
SETUP
STEP 2
SIDE-LYING ARM CIRCLES

P U R P O S E opens the chest; stretches the abdomen and
possibly the hip flexors
S E T U P Lie sideways with your bottom hip and thigh in the valley
between the step and the barrel, and both knees bent. Rest
your head in your bottom hand with your elbow forward, and
extend your top arm by your ear.
1 . Inhale as you circle your top arm and rotate your torso
STEP 2
toward the back, only going as far as you can comfortably go
in your shoulder.
2 . Exhale as you circle your arm to your hip and then
forward, rotating your torso as you move. Do 3–6 circles
on both sides.
T E A C H E R T I P This is an opportunity for the client to find and

work the stretch in any way that feels comfortable. Let the
client explore to find their stretch.
M O D I F I C AT I O N Limit the range of motion in the shoulder by
placing your top hand on your shoulder and focusing on the
torso rotation.
A DVA N C E D Make the movement big! Reach your top leg
back into hip extension and keep your pelvis perpendicular
to the floor as you circle your arm backward to the
STEP 3 maximize the stretch.

SWAN ON THE BOTTOM
OF THE ARC
P U R P O S E activates the back muscles
to facilitate extension; adds dynamic
movement to Swan exercises
S E T U P Detach the step and turn the
Arc over, so it’s curved side down. Lie
facedown on the flat side with your
STEP 1
pelvis aligned with the peak of the barrel.
1 . Place your hands shoulder-width apart

in front of you on the floor, and gently
rock the Arc back and forth, finding
your center of balance.
2 . Once that’s comfortable, rock back as
you reach your arms forward, and then
rock forward and bring your arms back
to the floor. Do 6 reps.
3 . Reach your arms overhead and extend
your spine as you rock the Arc back; try
not to let your feet hit the floor. Do 6
more reps.
T I P Start slow and build up as you

become more comfortable in
the position.
M O D I F I C AT I O N Omit step 3.
A DVA N C E D Try to control the rock of the
Arc to create a moment of suspension
at the peak of your back extension.
STEP 2
SIDE LEGS ON THE

BOTTOM OF THE ARC
P U R P O S E adds a significant balance
challenge while making it more
comfortable for the greater trochanter
S E T U P Lie sideways on the flat side of the
Arc with your hips over the peak of
the barrel, legs stacked, and bottom
SETUP forearm on the floor underneath your
shoulder. Extend your top arm overhead
(as shown), place your hand on the top
of the Arc or behind your head.
1 . Inhale as you lift your top leg toward

the ceiling in parallel, reaching your
top arm toward your leg.
2 . Exhale as you return to the starting
position. Do 8–10 reps.
3 . Add side-lying variations, such as side
legs lifts with your thighs turned out, leg
circles, side leg kicks, etc. Do 8–10 reps
of each variation.
T I P Doing side leg lifts is easier on the

bottom of the Arc, but any exercise that
moves the leg forward and back makes
STEP 1 for a major balance challenge.
A DVA N C E D Place both hands behind
your head with your lower elbow on
the floor.

ROLLOVER
P U R P O S E provides support during the rolling
S E T U P Turn the Arc back over, so it’s flat side down. Sit on top of the barrel, and slowly roll
down the low slope using your abdominals (or assisting the roll-down with your hands),
until your shoulders are on the floor. Press your upper arms into the floor to keep the
pressure off your neck, and hold onto the sides of the barrel. Extend your legs toward
the ceiling.
1 . Exhale as you engage your abdominals, and then reach your legs overhead and peel
your back off the barrel, until your legs are parallel to the floor.
2 . Inhale as you open your legs to shoulder width, and then flex your feet and roll back
down one vertebra at a time. Do 3 reps.
3 . Reverse the movement by rolling up with your legs shoulder-width apart and feet
flexed, and then rolling down with your legs together and feet pointed for 3 more reps.
T E A C H E R T I P This can be a good way to help clients learn how to control a Roll-Up. The
Arc provides support for beginners, and can be gradually moved farther away as the
client progresses.
M O D I F I C AT I O N S Pull the Arc under your shoulders so your spine has support
throughout the roll-down. Or simply roll up a little, and then roll back down, rather
than going into the full inversion. This exercise is not recommended for anyone with
spinal injuries or other conditions where inversions are contraindicated.
Having taught Pilates since 1988,
A DVA N C E D Push the Arc farther away. Or add Jackknife or Corkscrew to increase the core
NORA ST. JOHN creates teacher-
and coordination challenge.
training courses in Pilates, CoreAlign,
Barre, Bodhi, Anatomy in Three
Dimensions and MOTR for Balanced
Body. Nora has studied dance, Chinese
medicine, massage, The Franklin
Method, Anatomy in Clay and personal
training to enhance her understanding
of the body in motion. She is currently
focused on creating educational
experiences that are innovative,
enlightening and effective. Nora
holds degrees in biology, dance and
traditional Chinese medicine, and is the
author of 11 teacher-training manuals
and several magazine articles.
SETUP
PORTIA PAGE has been in the

fitness industry for more than 25 years
as a teacher, a program and fitness
director, an international presenter and
an author. She is the education project
manager for Balanced Body and the
author of Pilates Illustrated (Human
STEP 1 Kinetics). Portia has a bachelor’s in
cognitive science from UCSD, and is
PMA-, ACE- and AFAA-certified.

REFORMER
#goals
Romana Kryzanowska’s
simple tip is the key
to advancing your
workout—and to
bringing deep and
lasting results.
By Alisa Wyatt • Edited by Amanda Altman

DURING MY APPRENTICESHIP TO
B E CO M E A N I N S T R U C T O R , I W R O T E
D O W N E V E RY T H I N G M Y T E A C H E R # G OA L S to stretch and
R O M A N A K RY Z A N O W S K A S A I D massage the spine
A B O U T P I L AT E S . Sometimes the
meaning of her words took me years
to figure out. Like the correction she
gave me one day after I told a client to
“lay down on the mat.” Barely breaking
stride on her way to the Cadillac, she
whispered in my ear, “chickens lay
eggs, and people lie down.” I kept on
teaching while thinking, Huh? Did I hear
that right? Much, much later in life, I
saw myself in a video saying “lay down
on the mat” and giggled when I finally STEP 1.1
realized what Romana had meant. It was
one of her great gifts as a teacher, to say
something simple and let you figure out
the rest on your own.
If you’re like me, it’s easy to get
overwhelmed by all the little things
you’re supposed to be doing in
Pilates. One of Romana’s sayings that
helped: “Pay attention to the purpose
of the exercise, and you’ll know how
to teach it.” This one tip is just as
helpful during a workout as it is when
teaching clients. It makes amazing
things happen to the body! When you
keep the goal in mind, your body can
actually respond more effectively and
results happen faster.
I chose these eight key Reformer
exercises because they set you up
for the advanced work. Try practicing
PHOTOGRAPHY BY AL MIDA; HAIR BY ANNIE CAVANAGH, MAKEUP BY AUTUMN ABRAMS; ALISA’S CLOTHES BY LORNA JANE
STEP 2
them with just one of the goals I’ve
listed in mind and discover how
quickly your practice improves. Want
more challenge for your brain? Here’s
another Romana quote to apply:
“Mouths are for kissing, and noses are
for breathing.” PS
# GENERAL GUIDELINES
A P PA R AT U S S E T T I N G 1–2
medium springs STEP 3
P R O P S Sitting Box, sticky pad
R E P S Varies
B R E AT H See cues throughout.
#
T I P Start every exercise by
lengthening your spine SHORT SPINE MASSAGE
from head to tail. When
you create opposition in A P PA R AT U S S E T T I N G 2 medium springs; headrest and footbar down
the spine, the exercise’s S E T U P Lie on the carriage with your feet in the short straps, knees bent and together,
goals magically become and palms down by your sides.
more attainable!
1 . Inhale as you extend your legs to a 45 degree angle, and then lift your hips while
pressing your arms down.
2 . Bring your legs overhead.
3 . Exhale as you bend your knees toward your shoulders and roll your spine down. Do
5 reps.
B E A G OA L G E T T E R As you extend and lift, imagine that you’re stretching your spine
longer; as you roll down, envision a rolling pin massaging your body into the mat.
M O D I F I C AT I O N If your back feels tight, roll down with your feet close to your bottom.

# PULL STRAPS
A P PA R AT U S S E T T I N G 1 medium
spring; footbar down
S E T U P Lie facedown on the Long Box
facing away from the footbar with
your legs together. Holding onto the
straps, reach your arms forward by the
Reformer frame. Keep your neck long.
SETUP 1 . Inhale as you pull your arms back

to your hips and open your chest
and shoulders.
position. Do 3 reps.
# G O A L S to
open the lungs B E A G OA L G E T T E R Draw your
and chest shoulder blades onto your back,
imagining that you’re pulling an
arrow in a bow without jutting your
ribs out.
M O D I F I C AT I O N If you have an injury,
practice the movement without
the straps.
STEP 1
#
BACKSTROKE
SWIMMING
# G OA L S to strengthen
A P PA R AT U S S E T T I N G 2 medium the upper abdominals
springs; footbar down and coordinate
S E T U P Facing the footbar, lie on the the breath with the
Long Box with your tail at the edge. movement
Holding the handles over your
forehead with your knuckles together,
curl your body into a ball, lifting
your head, neck and shoulders and
bending your knees into your chest.
1 . Inhale as you reach your arms and

legs straight up.
2 . Exhale as you open your arms and
legs into a V position.
3 . Inhale as you reach your arms and
legs forward to a low diagonal,
bending at your rib cage as you lift SETUP STEP 1
the top of your head toward the
ceiling. Hold for 3 counts.
position. Do 5 reps.
B E A G OA L G E T T E R Don’t let your

head fall back as you return to the
starting position. Imagine that you’re
swimming through the water as you
circle your limbs.
A DVA N C E D Inhale continuously until
you reach step 3, and then hold your
breath for 3 counts; exhale as you
return to the starting position. Add
more challenge by reversing the
movement pattern.
STEP 2 STEP 3

# LONG STRETCH
# G OA L S to form one
straight line and a long
springs; headrest and footbar up powerhouse
S E T U P Get into Plank with your hands
shoulder-width apart on the footbar,
and toes over your heels on a sticky
pad on the headrest.
1 . Inhale as you move the carriage out,

imagining that your body is a piece
of steel.
2 . Exhale as you return the carriage. Do
5 reps.
B E A G OA L G E T T E R Pretend that
there’s barbed wire behind your
heels—focus on keeping them over
your toes as the carriage moves.
A DVA N C E D After 2 reps, lift 1 leg
without shifting anywhere else; do 2
more reps, and then switch legs.
SETUP & STEP 1
# G OA L S to isolate
the abdominals
while stretching the
calves, hamstrings
and spine
# ELEPHANT
springs; footbar up
S E T U P Stand with your heels against
the shoulder blocks, and your hands
shoulder-width apart on the footbar.
Round your back, and bring your
shoulders over the spring well.
1 . Inhale as you push the carriage out

3 inches.
2 . Exhale as you dig your heels into the
carriage, and then draw it back with
control. Do 8 reps.
B E A G OA L G E T T E R Think of stretching
the back of your legs by lifting your
stomach.
A DVA N C E D Extend one leg behind you
for 3 reps while keeping your stomach
lifted, and then switch legs and repeat.
STEP 1 # GEAR GUIDE

Gratz Classic Reformer (from
$4,545—includes Sitting Box;
pilates-gratz.com)

#
STOMACH
MASSAGE TWIST
springs; footbar up # G OA L S to open
S E T U P Sit facing the footbar with your and strengthen the
hips on a sticky pad close to the side body with a
carriage edge, feet in Pilates stance focus on the lungs
and toes on the footbar. Reach your
arms forward on an upward diagonal.
SETUP
1 . Inhale as you extend your legs and
simultaneously twist your torso,
opening your arms to a T position;
exhale to return.
2 . Repeat to your other side. Do 3 sets.
B E A G OA L G E T T E R Imagine that your

rib cage is a wet towel—twist to
wring it out.
STEP 1
SETUP STEP 1
# G OA L S to stretch
the spine and back
of the leg
STEP 2 STEP 3
# TREE
A P PA R AT U S S E T T I N G 2 medium springs; then lean back to bring your lifted leg
footbar down to vertical.
S E T U P Sit tall on the Short Box with 3 . Exhale as you climb down your leg with
one foot in the strap near the springs. your hands to bring your torso level
Bend your other knee toward your with the Box.
chest with your hands behind 4 . Inhale as you climb back up. Do 3 reps
your thigh. on each leg.
1. Extend and bend your knee 3 times, and B E A G OA L G E T T E R Imagine that your
then “climb” with your hands to reach spine is a spring and you’re opening the
your ankle. coils to sit tall against your leg.
2 . Inhale as you lift your upper body and A DVA N C E D Extend slowly into a backbend ADVANCED
bow your head toward your knee, and before climbing back up.

# SIDE SPLIT
A P PA R AT U S S E T T I N G 2 medium springs; footbar down
S E T U P Get into a standing position on the Reformer with one foot
on a sticky pad on the frame, and the side of your other foot
against the shoulder block. Stretch your arms to a T position.
1 . Inhale as you press the carriage out.

2 . Exhale as you draw it home. Do 3 reps, and then repeat while
facing the other way.
B E A G OA L G E T T E R For perfect alignment, start by placing one

hand on your belly and your other hand on your lower back,
and pull up between your hands. Keep the lift as you move # G OA L S to improve
the carriage. posture, “tighten” the
A DVA N C E D Decrease the springs to 1. On the third rep, keep the internal organs and
carriage out as you bend forward with a flat back, roll up with strengthen the inner/
your arms extended in front of you, and then open your chest outer thighs
to the sky; open your arms as you pull the carriage home.
Repeat with the carriage closed.
STEP 1
ALISA WYATT has been teaching Pilates since 1999, when she left her high-powered
publishing job to spread her passion for Pilates. Realizing there was a need to preserve Joseph
Pilates’ original style of teaching, she and her husband Jack created pilatesology.com, the only
website offering streaming video instruction solely dedicated to classical Pilates. Alisa was trained
by Pilates legend Romana Kryzanowska, and has studied extensively with Jay Grimes and Kathy
Grant. A featured expert for publications like Departures, Glamour, Self, Family Circle and Pilates
Style, Alisa teaches a range of clients from Olympic athletes to “real” people who want to look and
perform at their absolute best. For more information, visit pilatesology.com; connect with Alisa on
Instagram (@pilatesology and #pilatesology).

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E V E R S I N C E I S TA R T E D M Y C A R E E R returns while working multiple muscles principles of the Pilates method that lead
I N T H E F I T N E S S I N D U S T RY 1 6 Y E A R S at once, all in a unique way. However, to a better posture, proprioception and
A G O, I ’ V E B E E N O N T H E H U N T F O R it’s a piece of equipment that tends to alignment to prevent aches and pains.
E X E R C I S E S T H AT A R E P H Y S I C A L LY be underused in a lot of studios. I want Although not for the faint of heart, once
CHALLENGING , YET SAFE AND to inspire instructors to dust off this you get into the swing of things these
B I O M E C H A N I C A L LY CO R R E C T. The awesome device and put it to good use in exercises are actually fun!
only problem: I noticed a large gap a new and refreshing way! I genuinely enjoy a challenging workout,
between “challenging” and “correct” in This series will strengthen your muscles but more importantly, a workout that
most exercises. That is, until I found the with an emphasis on the core while will lead to better alignment and more
Pilates method. It’s the perfect blend working in multiple planes of motion. It balanced muscles. Isn’t that why we love
of strength, mobility and flexibility with will promote flexibility and mobility in the Pilates? PS
proper alignment at the forefront. muscles and joints, and challenge the
I’ve always loved using the Cadillac deep muscles that stabilize the shoulder
swing, an unstable, moving device with so girdle and pelvic floor. This exercise
many benefits. It maximizes neurological program is consistent with the important
GENERAL GUIDELINES
A P PA R AT U S S E T T I N G Hang the swing about a third
of the way from the end of the Cadillac; the strap
should be hanging below the seat when applicable.
P R O P None
R E P S Varies
B R E AT H Exhale on exertion in a manner that flows
with the motion.
TIPS
• Use the modifications to build your way into these
challenging variations. It’s more important to do
the exercises correctly than to force them.
• Focus on pulling your naval toward your spine to
support your torso and align your spine.
• Keep your shoulders away from your ears.
• Remember to have fun! These exercises will inspire
your senses as you move with your breath while
challenging your muscles in new ways. The goal is to
SETUP
get to a point where your body can work efficiently
PHOTOGRAPHY BY AL MIDA; HAIR BY ANNIE CAVANAGH, MAKEUP BY AUTUMN ABRAMS; CLOTHES BY NOLI YOGA
with less effort as you perform each exercise.
CORE PLANK HINGES TO

CHILD'S POSE
P U R P O S E warms the body; works core, shoulder and lower-
body stability; stretches the back, chest and shoulders
S E T U P Get into a kneeling position with your knees sit bone–
width apart, hands shoulder-width apart on the swing’s seat
and arms straight.
1 . Hinge back from your knees while keeping your arms straight
and abdominals active; inhale.
2 . Exhale as you lean forward into Plank and stretch your arms
in front of you.
3 . Keeping your arms straight, relax down into Child’s Pose for
a breath.
4 . Return to the kneeling position. Do 4 reps.
G E T I N T O T H E S W I N G O F T H I N G S Maintain a straight line

from your shoulders to your hips to your knees until you
get to Child’s Pose—avoid arching your back. During the
Plank phase, if you’re unable to avoid flexing at the hip STEPS 1 & 2
joint, then you have gone too far forward; only go to the
point where you can maintain proper alignment. Feel your
arms and core work to stabilize your body.

SINGLE-LEG JACKRABBIT SETUP
P U R P O S E challenges the core and shoulder girdle; promotes
strength and agility in the lower body and hips; boosts the
heart rate while promoting circulation
S E T U P Facing away from the swing, get into a quadruped
position with your forearms on the mat. Extend one leg
behind you, placing your ankle in the strap. Inhale to prepare.
1 . Exhale as you push up into a forearm Plank, lifting your

bent knee.
2 . Exhale as you extend your bent knee behind and bend your
opposite knee toward your chest.
3 . Inhale as you alternate pulling your knee in toward the chest
and extending your leg. Do 10 reps on both sides.
G E T I N T O T H E S W I N G O F T H I N G S Once you begin, your

knees should not touch the mat. Keep your elbows right under
your shoulders, and your hips stable and centered throughout.
Remember, it’s not about speed—it’s about quality.
M O D I F I C AT I O N S Decrease the reps. Instead of moving your
legs, try an isometric hold by lifting your knee and holding STEP 1
for 5 seconds.
SETUP
SIDE PLANK WITH ADDUCTION

STEP 1
P U R P O S E strengthens the core and inner thighs; enhances
strength and stability in the shoulders and lower body
S E T U P Get into a Side Forearm Plank with your top ankle in the
strap. Reach your top arm toward the ceiling.
1 . Lift your bottom leg to hip level, and hold as you take an inhale.
2 . Exhale as you lift your bottom leg a few inches.
3 . Inhale as you return your leg to hip level. Do 2 sets of 5 reps
on both sides, resting between sets.
G E T I N T O T H E S W I N G O F T H I N G S Make sure your spine

is neutral and your elbow is directly under your shoulder
throughout. Focus on keeping your hips stacked and
lengthening through your thoracic spine (rib cage). Pay
STEP 2 attention to your ankle alignment—don’t allow your joints to
buckle. Actively extend your bottom leg from your midline.
M O D I F I C AT I O N S Instead of moving your leg, just lift and hold
for 5 seconds. Feel free to use a fuzzy cover for the strap to
make things more comfortable.
GEAR GUIDE
Balanced Body Pilates Trapeze Table
($3,895—swing included; pilates.com)

LEANING TRICEP PRESS
P U R P O S E targets the core and triceps while working on pelvic stability and
neutral spine
STEP 1
S E T U P Facing away from the swing, kneel with your knees sit bone–width apart.
Hold onto the strap with your arms extended overhead. Pitch your body forward
at an angle—you should be able to draw a straight line from your knees to your
hips and to your shoulders.
1 . Inhale as you hinge forward from your knees and bend your elbows while keeping
your abdominals engaged.
2 . Exhale as you straighten your arms into a tricep press to return to the starting
position. Do 2 sets of 10 reps.
G E T I N T O T H E S W I N G O F T H I N G S Stabilize your core and maintain length in your

torso throughout—you should only be moving at your elbow joint. Engage your lats
by widening your shoulders and pulling your abdominals in and up.
M O D I F I C AT I O N Decrease your range of motion. STEP 2
A DVA N C E D Do the exercise with one arm in the strap; extend your other arm in front of
you at shoulder height. Do 10 reps per arm.
SETUP & STEP 1
REACH TO
MERMAID
P U R P O S E stretches the waist in a
supported position; stabilizes the
wrists, hands and shoulders
S E T U P Sit sideways to the swing with
both legs bent in a Mermaid position.
Hold onto the swing seat with your
inner hand, and reach your opposite
arm by your ear.
1 . Lean in the direction of your

outstretched arm, reaching as far
as you can; exhale at the farthest
point of the stretch, with both arms
fully extended.
2 . Inhale as you press into the swing
to slowly glide your torso into the
opposite direction; exhale as you
stretch your free arm overhead and
bend your opposite elbow to use the
ADVANCED
swing for support. Do 2–3 reps on
both sides.
GET INTO THE SWING OF THINGS

Moving with your breath will
enhance your ability to stretch in
each direction. Pause at the end
of each stretch to allow your body
to lengthen and settle into the
stretch. Think about growing longer,
especially as you extend both arms.
Imagine that you’re trying to reach
the wall closest to your free arm.
M O D I F I C AT I O N If the counter stretch
triggers a cramp in your hip, extend
that leg over the table in a natural
sitting position.

SWINGING FROGS
P U R P O S E strengthens the hamstrings 3 . Inhale as you extend your legs. Do 10 keep your knees pointing in the same
while increasing pelvic stability; reps. direction as your toes. When your feet
engages the inner thighs; enhances 4 . Roll down one vertebra at a time to the are in Pilates stance, your knees should
lower-body alignment starting position. be equally turned out.
S E T U P Lie on your back with your feet 5 . Repeat the sequence with your feet in M O D I F I C AT I O N S If you feel any pain in
parallel and hip-width apart in the strap. Pilates stance. your lower back or knees, omit the knee
Gently press your palms into the mat by flexion and just practice pelvic lifts for
your sides. GET INTO THE SWING OF THINGS 10 reps. Use a fuzzy cover for strap if
Be aware of your knees—avoid needed for comfort.
1 . Lift your hips off the mat with your legs hyperextension by keeping your
extended. muscles active and your knees
2 . Exhale as you pull your knees toward comfortably straight. Your knee joints
your chest, to a 90 degree angle. should be aligned with your feet, so
SETUP STEPS 2 & 3
STEPS 1 & 2
PARAKEET ON SWING
P U R P O S E boosts hamstring strength and flexibility along with
pelvic stability
S E T U P Lie on your back with one foot in the strap, and your
other leg extended toward the ceiling. Press your palms into
the mat by your sides.
1 . Roll your hips off the mat into Bridge, bringing your free leg
to a 45 degree angle with your hips centered and stable.
2 . Exhale as you kick your free leg toward your head.
3 . Inhale as you return your leg to 45 degrees. Do 10 kicks.
4 . Roll down to the starting position. Repeat on your other side.
G E T I N T O T H E S W I N G O F T H I N G S The greatest challenge

here is to keep your pelvis stabilized and centered
throughout. Point the toes of your kicking leg as you stretch,
moving with precision and length rather than momentum.
M O D I F I C AT I O N Instead of extending your leg toward the
ceiling, bend your knee into tabletop and omit the kicking.

MODIFIED SAW
FOR SWING SETUP-STEP 2
P U R P O S E increases hamstring and

spinal flexibility
S E T U P Sit tall facing the swing
with your legs straight and feet
flexed against the poles. Place
one hand on the strap, and bend
your opposite elbow to the side
at shoulder height.
1 . Exhale as you push the swing

directly forward and lean into a
hamstring stretch with a flat back.
2 . Rotate slightly in your spine to
thread your free arm toward your
opposite ankle; keep your palm
open and facing outward, aiming
for the outside of the pole.
3 . Inhale as you return to an
upright position. Do 8 reps,
alternating sides.
GET INTO THE SWING OF

T H I N G S Push down into the
strap as you stretch forward. The
support of the strap will enhance
the stretch and also facilitate a
deeper stretch in the shoulders
and back. Do your best to hinge
forward from the hips into a
hamstring stretch rather than
rounding the back to force the
stretch. Think about coaxing
the body in the direction you
want to go. The exercise should
be done in a smooth and slow
manner, pausing at the end
of the movement for several
seconds to allow the body to
relax into the position.
M O D I F I C AT I O N Keep both hands
on the strap and simplify the
movement by stretching directly
forward into a hamstring stretch.
Both hands will press down into
the strap as you gently glide
forward into the stretch.
LARIESA BELL has been a teaching professional in the fitness industry for more than 16
years. She’s the owner of Pilates of Eastlake and Aerial Fit Academy in Southern San Diego.
The author of Your Beautiful Body: Using Pilates to Overcome Weight Loss Obstacles, she also
co-authored What You Need to Know About Getting In Shape. Lariesa is featured in two fitness
DVDs and was an expert guest speaker on Comcast Cable television. She earned her bachelor’s
at the University of Washington, is a certified Balanced Body Pilates instructor, an ACE-certified
personal trainer and an ACE-certified group fitness Instructor. She and her husband, Dr. Bruce
Bell, have developed a highly successful multidisciplinary approach to physical rehabilitation and
fitness. Lariesa’s passion for fitness developed during her reign as Miss Teen Washington State.
Known for her energetic, gregarious personality and ability to motivate her students, she’s now one
of the most sought-after trainers in the nation. For more information, visit pilatesofeastlake.com, or
follow Lariesa on Facebook (/PilatesofEastlake and /AerialFitAcademy).

I’m
Thankful
For…
Shifting your mind-set to one of
gratitude has the power to transform
every aspect of your life.
by Stacy Baker Masand

GIVING THANKS House, 2007), which
ISN’ T JUST FOR talked about starting a
THANKSGIVING daily gratitude practice.
A N Y M O R E— it’s one So each morning,
of the trendiest and Chang started waking
most effective ways to up and naming 10 things
improve your health, she was grateful for,
your relationships a habit she continues
and your outlook on today. “At first, I thought
life. Unlike some health it was silly and would
fads, this one has roots never work,” she says.
in science and has “But I started feeling
been shown to actually the effects within a
change how our brains week. I began to see a
are wired. lot of things change,
“Gratitude enhances especially inside me.
performance in
every domain that’s
I became aware of
feelings such as deep
“ Gratitude is medicine! It’s
been examined— compassion, love and like fertilizer for the mind,
psychological, relational, a calm that soothed
emotional, physical,” my soul. The negative
spreading connections and
says Robert Emmons, mind shifted to seeing improving brain function
PhD, professor of things in the light.” She
psychology at the likens it to finally putting
in nearly every realm of
University of California, on a pair of glasses experience,” says Dr. Emmons.
Davis and author of The and beginning to see a
Little Book of Gratitude positive world. brains. “Rest your mind pumps up the volume
(Gaia, 2016). Now she still uses upon worry, sadness on the good in our
Stacy Chang, a Pilates gratitude when and annoyance, and it lives,” says Dr. Emmons.
teacher at Pilates on experiencing flare- will begin to neurally “The good that we see
Purpose in Costa Mesa, ups, blocks or physical take the shape of in ourselves, the good
CA, turned to a daily pain. “I know that anxiety, depression that we see in others,
gratitude practice after even pain can be and anger,” he adds. and the good that
she hit rock bottom transformed,” she “Ask your brain to give we see in the world
following a number of says. “I’ve experienced thanks, and it will get are multiplied and
life-changing upheavals: excruciating knee better at finding things magnified through a
In the span of a week, pain that has been to be grateful for and grateful outlook.”
she quit her job, broke transmuted into begin to take the shape
up with her boyfriend complete blissful of gratitude.” IT CAN RESCUE
and moved from energy. The mind is so Read on for a few of YOU FROM A
Northern to Southern powerful and capable of the ways that a gratitude RABBIT HOLE
California. “I was so much more than we practice—or even just a OF NEGATIVITY.
devastated, heartbroken can fathom.” grateful mind-set—can “Left to their own
and terrified, as I was “Gratitude is medicine! change your life. devices, our minds
blind to what the future It’s like fertilizer for tend to hijack each and
would look like with all the mind, spreading IT MAKES THE every opportunity for
these changes,” recalls connections and GOOD IN YOUR happiness,” says Dr.
Chang, who’s also a improving brain function LIFE EVEN Emmons. “Whether
Reiki master. in nearly every realm BETTER. The more stemming from our
Shortly after her of experience,” says Dr. grateful you are, the own internal thoughts
move, her sister gave Emmons. He says that’s more you have to be or the daily news
her Wayne Dyer’s because the thoughts grateful about. “Like headlines, we are
book, Inspiration: Your that flow through a microphone or exposed to a constant
Ultimate Calling (Hay our minds sculpt our amplifier, gratitude drip of negativity.” The
PHOTOS BY BIGSTOCK

a life-threatening neurotransmitters
illness. This makes and weakens those
sense, explains Todd old thought patterns,”
Keeley, a life coach explains Keeley. You
and founder of worry less because
Miami-based Fruition you’re living in the
Strategies, because moment.
apathy, anger, fear
and grief can break IT ENHANCES
down the body on a YOUR LONG-TERM
cellular level. “A mind- RELATIONSHIPS.
set that focuses on “Gratitude is the
New research from Northwestern University moving through these moral cement, the
found that gratitude can improve the quality limiting emotions and all-purpose glue, the
breaking through these emotional spackle
of life even for those faced with a life- mental states involves that squeezes into
threatening illness. reframing one’s life the cracks between
and circumstances,” he people, strengthening
says. “And one of the and solidifying
best weapon for this ones, you’ll be able to
fastest ways to reframe these relationships,”
barrage of gloom? appreciate the good in
is gratitude.” says Dr. Emmons.
Remembering your your life.
A 2017 article in
own good fortune.
IT EASES The Review of
Say you’re listening IT INCREASES
ANXIETY. Being Communication backs
to the news about a YOUR LONGEVITY
thankful also reduces him up: It found that
natural disaster; shift AND QUALITY OF
stress, experts say. expressing gratitude
PHOTOS BY BIGSTOCK
your focus to feeling LIFE. New research

“Instead of running for your partner has
grateful that you’re safe from Northwestern
loops in the mind of surprisingly long-
and in a position to University found that
what’s wrong or fear of lasting effects—up to
donate. By constantly gratitude can improve
the future, practicing six months. Another
replacing negative the quality of life even
gratitude builds new study published in
thoughts with grateful for those faced with

the journal Emotion their appointments and shifting your mind-set around you, you can
in 2013 showed that show up on time. to something you’re pivot from being stuck
loved ones who happy about rather in challenges and
received thanks were IT CAN HELP YOU than a painful or tough adversity. “Gratitude
more responsive to GET THROUGH A moment. If you’re is a shift in mind-set
their partner’s needs TOUGH WORKOUT. having a hard time, that produces physical
and happier in their Melissa Engelland, tell yourself, I can do energy, mental clarity
relationships. Lauren a Pilates teacher at anything for five more and a more open
Thompson, owner of Core Pilates Studios seconds.” Besides mind,” he explains.
Thrive Pilates and a Las Vegas, starts all of having a healthier body, “Motivation, inspired
counselor in Kansas her classes by giving “you’ll be better able thought and creativity
City, agrees that gratitude to students for to work through things follow. Working
showing gratitude showing up and giving beyond Pilates.” towards reaching
is a game-changer their best. “Your mind is goals becomes easier,
in relationships. “My the most amazing tool— IT HELPS YOU and you overcome
husband and I both it can help you through ACHIEVE YOUR obstacles at a more
journal every night on anything,” To help GOALS. Making rapid pace.” PS
the topic of gratitude them persist through gratitude a habit is key
and what we are the tougher exercises, to a more productive,
grateful for about each she recommends they successful life, says Flip to page 94 for
other,” says Thompson. focus on someone Keeley. By taking stock some easy ways to
“In all honesty, there or something they’re of what’s working in practice gratitude.
are some nights that grateful for. “It’s about your life and the gifts
it’s really challenging
to go to a place of
gratitude. However,
once we get ourselves
there, it helps
deescalate whatever
disagreement we’re
having at the time.”
IT SPEEDS
RECOVERY FROM
INJURY. When
patients and doctors
show gratitude
toward each other,
the recuperation
process can be
shorter, according
to Karena Wu, DPT,
a Pilates instructor,
physical therapist and
owner of ActiveCare
Physical Therapy in
New York. She makes
a point of expressing
thankfulness to
her clients when
they follow her
recommended exercise
prescription. “I find
that it helps them
“ Gratitude is the moral cement, the all-
physically as well as purpose glue, the emotional spackle that
psychologically in
understanding their
squeezes into the cracks between people,
injury and their course strengthening and solidifying these
of care,” she says. “It
can help them progress
relationships,” says Dr. Emmons.
more efficiently and
more quickly when
we demonstrate
gratitude in the dual
participation in their
rehabilitation.” She also
says gratitude helps
patients comply with
treatments—and they
are more likely to keep

NUTRITIOUS + DELICIOUS RECIPES
Get Cooking
Eat to Beat
the Holiday
Blues
Sure, Grandma’s sugar cookies make you smile

as they go down, but afterwards? Not so much.
These recipes from The Happiness Diet not
only taste special occasion–worthy, but they’re
specifically designed to help keep the cheer
going long after you’ve had your fill.
Recipes by Rachel Kelly with Alice Mackintosh

Copyright © 2017 by Rachel Kelly
from The Happiness Diet published
by Atria Books, a division of Simon
& Schuster, Inc. Photo copyright ©
Laura Edwards.
DARK CHOCOLATE BRAZIL NUT BROWNIES

(Makes about 15 squares)
OMEGA-3 KEDGEREE
We spent ages perfecting these, ensuring (Makes 3–4 servings)
that they were soft, rich and gooey in the
This traditional Indian dish of fish and rice became popular in
center. Though they are still a treat, you have England in the Victorian era, when British colonials returned home
more control over the ingredients when and started having it for breakfast. This version works at all times of
day, and is filled with omega-3 fats, zinc and B vitamins. It can be
you are making them yourself. Spelt flour is reheated a day later and served for breakfast: those Victorians were
whole-grain, meaning that it won’t lead to on to something.
a sugar spike as white flour does, and Brazil 4 EGGS

nuts contain selenium, which, as we have ½ CUP LOW-FAT MILK
2 BAY LEAVES
seen, plays an important role in the immune 3 MACKEREL OR SALMON FILLETS
system. Cacao is a rich source of magnesium 2 CUPS LONG-GRAIN BROWN RICE
2 TABLESPOONS OLIVE OIL
and antioxidants. 1 LARGE ONION, FINELY DICED
2 GARLIC CLOVES, FINELY SLICED
10 BRAZIL NUTS
1 TEASPOON GROUND CORIANDER
4 OUNCES DARK CHOCOLATE (IDEALLY 100 PERCENT COCOA, OR
1 TEASPOON GROUND CUMIN
USE 85 PERCENT)
1 TEASPOON GROUND TURMERIC
½ CUP ALMOND MILK
2 HEAPING TABLESPOONS CURRY POWDER OR TO TASTE
2/3 CUP COCONUT OIL, PLUS EXTRA FOR GREASING THE PAN
1 RED CHILI, SEEDED AND FINELY SLICED
1 CUP MAPLE SYRUP
4 TOMATOES, SEEDED AND CHOPPED
SEEDS FROM ½ VANILLA BEAN OR 1 TABLESPOON VANILLA EXTRACT
JUICE OF 1 LIME
2 OUNCES RAW CACAO POWDER, SIFTED
4 TABLESPOONS GREEK YOGURT
3 EGGS
1 OUNCE FRESH CILANTRO, CHOPPED
¾ CUP PLUS 1 TABLESPOON SPELT FLOUR
1 OUNCE FRESH PARSLEY, CHOPPED
1 TEASPOON BAKING POWDER
1 . Boil the eggs for 10 minutes, and then run them under cold
1 . Preheat the oven to 375°F. Grease a 12-x-8-inch brownie pan
water to stop them from cooking. Set aside.
and line it with parchment paper. Leave the paper sticking up
2 . Put the milk, bay leaves and fish fillets in a pan and add
at the sides to make it easier to lift the brownies out when
enough water to cover the fish. Bring to a boil, and then
they are cooked.
reduce to a simmer for roughly 5 minutes. Remove the pan
2 . Roast the nuts in the oven for 15 minutes, turning them once
from the heat and set aside.
halfway through. They should be slightly browned. Let them
3 . Cook the rice according to the package instructions, drain it,
cool, and then chop them coarsely.
rinse it in cold water, and then drain it again. Refrigerate until
3 . Put the chocolate, almond milk, coconut oil, maple syrup
it is needed.
and vanilla in a saucepan over very gentle heat, stirring
4 . Meanwhile, heat the olive oil in a large pan and add the
regularly, until everything has melted and you have a rich,
onions, garlic, coriander, cumin, turmeric, curry powder and
glossy-looking batter.
chili. Let the mixture soften for about 10 minutes on low,
4. Remove the pan from the heat and whisk in the cacao powder.
adding a little water to the pan to keep the temperature low.
5 . Allow the mixture to cool for 10–15 minutes, and then beat
Stir occasionally to make sure it doesn’t burn. Then add the
in the eggs. Add the flour, baking powder and nuts.
tomatoes and lime juice and simmer for 5 minutes.
6 . Pour the mixture into the prepared pan and bake for about
5 . Flake the fish into the pan; peel and quarter the eggs and add
12 minutes. Insert a toothpick; it should come out with a
them and the rice too, and gently heat through.
little chocolate residue. If you like your brownies less gooey,
6 . Serve each portion with a dollop of Greek yogurt, a generous
put the pan back in the oven for 3–5 minutes, but take it out
sprinkle of cilantro and parsley, and freshly ground black
before the top starts to crack, otherwise the consistency will
pepper (this may help you absorb the curcumin, the bright
be more like cake.
yellow chemical in the turmeric).
7. Remove the pan from the oven, and use the parchment
paper to help you slide the whole brownie onto a cooling
Flip to page 95 for a quick, delish lunch recipe!
rack. Cut it into squares once it has cooled completely.

BALANCE OUT YOUR PRACTICE
Complements
F TH ES E
I DO PILATES. W IS ONE O
H
DO I NEEDO T N E
TO HITWTHE
ORK U?O UTS
WEIGHT FO R YO
ROOM, TOO?
We asked Pilates teachers with
experience in a variety of other
modalities if method fans should
also strength-train.
by Anne Marie O’Connor

So in your opinion, do
Pilates practitioners also “Pilates is a strength-training program, but there are limits
need to do strength to what you can do with it. Its primary benefit is for core
training? strengthening, but it’s also great for strengthening the
muscles and bones. If you’re just looking for general fitness,
M I C H E L E O L S O N , P H D, FA C S M , A D J U N C T
P R O F E S S O R O F S P O R T S C I E N C E AT
for most people Pilates is enough,” says John Garey.
H U N T I N G D O N C O L L E G E I N M O N T G O M E RY, A L ,
A N D A P I L AT E S T E A C H E R : Yes! As we also know
from decades of research, it takes a weight heavy
enough to exhaust a muscle in about four to eight
reps to evoke noticeable changes in pure strength.
If you have not been working out at all, Pilates will
help you to develop some strength at first. But after
a few weeks, that may not be possible anymore.
So it is recommended that you start to include
resistance training in your routine.
J O H N G A R E Y, S T O T T P I L AT E S ® M A S T E R
T R A I N E R , C R E AT O R O F J O H N G A R E Y T V
AND NSCA CERTIFIED STRENGTH AND
C O N D I T I O N I N G S P E C I A L I S T: It depends on
your goals. Pilates is a strength-training program,
but there are limits to what you can do with it. Its
primary benefit is for core strengthening, but it’s
also great for strengthening the muscles and bones.
If you’re just looking for general fitness, for most
people Pilates is enough.
J E N N I F E R P R I C E , P E A K P I L AT E S ®
COMPREHENSIVE CERTIFIED INSTRUCTOR ,
S E N I O R E X E R C I S E P H YS I O L O G I S T A N D
ACE GOLD- CERTIFIED MEDICAL EXERCISE
S P E C I A L I S T AT T H E P E N N S TAT E H E A LT H
P R I C E : If you don’t have access to Pilates
U N I V E R S I T Y F I T N E S S C E N T E R I N H E R S H E Y, PA :
equipment every day, you may need to do strength
It depends on the definition of “regular Pilates
training. Also, if you have a medical condition (i.e.,
practice” and on the client. Since Pilates is done
osteoporosis) or an occupation where you could
in multiple planes, with exercises performed
benefit from specific strength-training exercises
kneeling, lying, seated and standing, you are
(such as people who do manual labor or a lot of
getting a total-body/functional workout. Obviously
lifting, including moms and teachers of young
the springs on the Pilates equipment provide
children and nurses, as well as professional athletes;
resistance. So someone who does matwork and the
in other words, anyone who doesn’t sit at a desk all
various equipment most days of the week doesn’t
day), you should consider adding strength training
absolutely need to do strength training.
to your routine.
LY N D A S A L E R N O G E H R M A N , F O U N D E R A N D
O W N E R O F P H YS I O L O G I C P I L AT E S A N D
M OV E M E N T I N N E W YO R K C I T Y: I don’t think you Why do you need to do
necessarily have to do weight training if you’re doing
Pilates—I think you can get the strength component
Pilates if you do strength
you need from Pilates because the springs act like training?
weights. In fact, each spring has a pound conversion
equivalent; you’re increasing the weight as the G A R E Y: No one form of exercise can give you
spring extends. everything, but Pilates can give you a lot—mobility,
balance, coordination and strength. I’ve been
in the fitness industry a long time—working out
What can strength training with weights, running, even teaching aerobics
back in the ’80s. In the early ’90s, I wanted to
give you that Pilates can’t? increase my flexibility and someone introduced
me to Pilates. Not only did I get more flexible, but
P R I C E : If a person’s goal is strength gains, the I also developed core strength, flexibility, body
spring resistance on the equipment might not be awareness and proper alignment. I also noticed
PHOTOS BY BIGSTOCK
[heavy] enough to work the overload principle. that everything else I was doing—cardio, strength
training with weights—got better.
G A R E Y: I do weight training because I want much
better than average strength and I like the look of O L S O N : I know, both from doing and teaching
larger muscles, and that’s difficult to accomplish Pilates and from the results of research I’ve
with Pilates. published on the method that Pilates is a terrific

core developer and excellent for improving G A R E Y: My clients who do the best use the TRX,
posture and flexibility as well as developing because it’s all about being able to stabilize so they get
muscular endurance. proper form. TRX and Pilates go together really well.
P R I C E : It’s good for increasing flexibility/stretching,

and working in multiple planes of movement.
Does the type of Pilates you
S A L E R N O G E H R M A N : I can’t think of an activity do affect whether you
Pilates can’t help because it teaches your body
better movement patterns. For instance, my husband
should strength-train?
applies Pilates principles to his weight training.
O L S O N : If you are doing only mat and Reformer,
you will limit yourself to their muscular-endurance
benefits. More advanced Chair and Cadillac moves
What’s the best type of are great, but not as functional for developing
strength training? strength as functional strength moves [such as
lunges and squats with barbells].
O L S O N : Weight-bearing functional moves, starting

with body weight, then adding dumbbells, Smith
machines and barbells. Some examples: barbell or
Can strength training injure
dumbbell squats, dumbbell lunges and dumbbell your joints?
step-ups, which can be coupled with overhead
weighted presses or curls. O L S O N : Strength training actually strengthens
the joints. Squat moves, for instance, improve the
G A R E Y: If you’re just starting strength of the all-important
out, weight machines are a ACL ligament that holds the
good way to go. It’s harder
to get it wrong on a machine
“I can’t think of an activity knee together. The muscles
that surround the joints
because it positions you. But Pilates can’t help because actually help to keep the
there’s nothing like working
with free weights and doing
it teaches your body better joint more open; with more
space the stronger they get.
body-weight exercises, such as movement patterns,” says For instance, strong thigh
squats with weights, push-ups
and chest presses, where you
Linda Salerno Gehrman. muscles help to support
the end of the femur that
gradually increase the amount interfaces at the knee joint.
of weight; these exercises are more like what we do in Strength training for the quads is specifically
real life. It has to be done with proper form, though, so recommended by orthopedists, physical therapists
you really need to work with a qualified trainer. and exercise physiologists to improve the knee
joint preventively and when one has a soft tissue
P R I C E : I like using the TRX for my strength-training impairment such as a compromised meniscus.
exercises, because it works multiple planes of
movement. I also use props like the BOSU ball and continued on page 95
medicine ball.
PHOTOS BY BIGSTOCK

SIX REASONS PILATES
PEOPLE DON’T NEED TO DO
STRENGTH TRAINING
by Kathryn Ross-Nash
1. YOU CAN BUILD whole body, they’re as your DNA. If I’m muscles. [If they
MUSCLE WITH actually just focusing training a woman who don’t learn to stabilize
PILATES. on one muscle group. wants to reduce her their powerhouse],
“You need resistance Whereas in Pilates, every size or lengthen, I’m not they’re not going to
to build muscles. That exercise is a whole- going to have her do be able to build the
means, though, that body workout. We don’t the same workout as a other muscles.”
you need to have target a muscle group, boxer or football player
heavy enough springs. we target function. The who’s trying to build 6.YOU DON’T
People think Pilates body is a symphony of more mass. You have NEED TO LIFT
isn’t enough because muscles—we want to to have a teacher who WEIGHTS TO
they don’t know the get everything front, is well versed enough, HAVE A STRONG,
complete method—they back and inside working so they can apply the LEAN, FLEXIBLE
only know the Reformer in harmony.” method to you and BODY.
and the mat. But there your goals.” “I’m 53, and I’ve never
are all these other 3. WEIGHT touched a weight!”
pieces of equipment LIFTERS ARE 5. BUT YOU
[that are essential]. I TOO PRONE TO CAN’T GET THE » Kathryn Ross-Nash is a
wouldn’t try to make INJURY. DESIRED RESULTS distinguished instructor
a gourmet dinner in “When I first started WITHOUT and owner of Kathryn Ross-
a hot pot in a college teaching Pilates, the STARTING WITH Nash New York Pilates LLC.
dorm, and that’s what I majority of my clients THE ESSENTIALS. in Allandale, NJ.
think we try to do when had injured themselves “When I look at
we only work on the with weight lifting.” someone, the first thing
Reformer and the mat.” I’m going to ask is, can
4. PILATES they stabilize their spine.
2. PILATES IS A CAN HELP YOU They have to be able to
WHOLE-BODY ACHIEVE ALL OF stabilize it in order to
EXERCISE. YOUR FITNESS move. If not, I’ll take
“Even if [weight lifters] GOALS. them to the High Chair
say they’re working the “Pilates is as individual to build their stability

TIPS FOR TEACHERS
Pro Zone
Words of
We asked Pilates
teachers around
the country for
the mantras that
most resonate
Wisdom
with them to help
their clients, their
businesses and
their practice.
RACHAEL LIECK BRYCE

Owner of Pilates Methodology in Dallas
W H Y I T ’ S MY M A N T R A : “This quote means

so many things to me—it’s my mantra in my
business, practice and teaching! When you CHRISTINE BINNENDYK
do Pilates regularly, you literally develop Owner of Effortless Movement Pilates in
a strong and hard core. If you are truly Portland, OR
executing the moves with all of Joseph
Pilates’ principles, remaining focused and
breathing with proper form, it’s hard-core W H Y I T ’ S MY M A N T R A : “It’s a common
exercise! One of the most important reasons mantra in my classes and in my own practice.
that my Pilates studio is successful is that we It means, draw your armpits toward your
teach real Pilates, not inspired by, based on, hips. When I say it, I can see everyone lower
fused with anything. Just straight-up Pilates, and square off those shoulders. Functionally,
no twist necessary. To me, keeping it real is it reminds us all to turn on the serratus
the essence of hard core.” anterior to stabilize the shoulder girdle.”

LESLEY LOGAN
Coach, author and owner of Profitable Pilates
PETER ROËL
W H Y I T ’ S MY M A N T R A : “I keep this quote by
Owner of Pilates Shop/Yoga Garage in
Theodore Roosevelt from Brene Brown’s book,
New York City
Daring Greatly, close to me at all times. The
quote reads, ‘It is not the critic who counts, not
the man who points out how the strong man
W H Y I T ’ S M Y M A N T R A : “Pilates is a system
stumbles, or where the doer of deeds could
of thought and emotion towards movement
have done them better. The credit belongs to
that creates intention, function, form and
the man who is actually in the arena, whose
our experience.”
face is marred by dust and sweat and blood;
who strives valiantly; who errs, who comes
short again and again, because there is no
effort without error and shortcoming…’ To me
this means to be extremely aware of who is in
the cheap seats and who is buying front-row
seats. Anyone can buy the cheap seats and
scream from the top. But those who buy front
row are the ones who matter. When I coach
teachers I ask them, ‘Who are the people
whose opinions of you matter?’ Write them
down, let them know, and if you ever get (and
you will) a nasty comment look at this list. Are
they on it? If not scroll on by and brush it off.”
MARIA LEONE
Owner of Bodyline in Beverly Hills, CA
W H Y I T ’ S M Y M A N T R A : “I don’t know
exactly how this entered my consciousness,
but I think it came from my martial arts
training. I hear it often in my mind as I flow
through Pilates, tae kwon do and yoga.
It is the perfect cue for Pilates because it
puts clients right into their powerhouse.
You will see their upper traps relax and the
scapulae slide down into their home. It CARLA VERCOE
also encourages the quality of movement Owner of Studio BE Pilates in Fairfax, VA
we want them to have. When the rest of
the form is perfect, it puts the icing on the
proverbial cake. I give this cue so often to my W H Y I T ’ S MY M A N T R A : “It’s so important
students that I am sure they hear my voice today to keep moving. Walk, dance, do
reciting it when I am not with them.” Pilates! Stay young.”

CHRISTINE ROMANI-RUBY PT, DED
owner and founder of PHI Pilates in Pittsburgh
CARRIE COHN
W H Y I T ’ S MY M A N T R A : “This quote from
Co-Owner of Personal Best Pilates Studio and
Joe Pilates really resonates with me. I witness
Pilates Instructor Academy in Kansas City
it every day with my patients and clients.”
W H Y I T ’ S M Y M A N T R A : “No business ever

succeeded without a great team of people to
carry out its vision and mission. As a business
owner, I have placed my very livelihood in
the hands of my staff. I trust them completely
to take care of our clients! They are the most
important part of my business, and I strive to
honor them every chance I get.”
CONNIE BORHO
Director of Balance Pilates and Yoga Centers in
Bradenton, FL
W H Y I T ’ S MY M A N T R A : “My first mentor,

Sylvia Klein Olkin, author of Positive
JAMES CRADER Pregnancy Fitness and Positive Parenting
Owner of Evolved Body Studio in Gold River, CA Fitness, said this to me when I first became
a teacher trainer for her program. What she
meant was that everything we ‘know’ should
W H Y I T ’ S M Y M A N T R A : “As a fresh instructor, be filtered through the heart to make sure that
my primary Pilates educator, Rob Kopitzke, it is for the betterment of the student both
taught me this brilliant lesson. Whether it’s emotionally and physically, before it comes
within an exercise, business or life, I’ve found out verbally. This has profoundly affected my
that learning to soften and let go is often more teaching. I always examine my teaching and
beneficial than forcing something more.” coaching and cueing through this lens.”

SUNNI ALMOND
Owner of Studio S Pilates in Las Vegas and
Temecula, CA, and founder of Going More Joe
W H Y I T ’ S M Y M A N T R A : “Because even
though something may not happen in this
moment, if the intention is there, work
and change are occurring. And soon, the
intention will have manifested itself into the
fullest expression of the move that the body
can manage at that time...so success! Just
because it doesn’t ‘look’ like it (or anything
close) that’s no reason not to keep working
on the skills that get you there.”
ERIKA BLOOM
Owner of Erika Bloom Pilates studios
in New York (Manhattan, Water Mill and East
Hampton); Greenwich, CT; Los Angeles; and
Turks and Caicos
W H Y I T ’ S MY M A N T R A : “I teach with this

in mind, by focusing on form, alignment,
proper muscle activation and continuous
breath in every repetition. By lightening the
weight or lowering the number of reps to
allow each movement to be biomechanically
correct, you get better results.
“Quality over quantity has also guided my

business. We commit to the best teachers,
the most beautiful spaces, minimal marketing
and making sure each thing that we do is
done to the best of our ability.
KEVIN A. BOWEN
Owner of Core Dynamics Pilates in Santa Fe, NM “I live by this concept as well. I commit to
being truly present during my time with my
friends and my children, and savoring whole,
W H Y I T ’ S M Y M A N T R A : “When I think of delicious, organic foods.”
all the craziness in our world today and all
of the unnecessary dialogue that goes on
in my head, I realize that putting things into
perspective is key to my true happiness.
Because this is the place where we can
begin to help others improve their health
and well-being.”

A CHAT WITH A METHOD MASTER
Powerhouse
Don’t Ever Tell

Elizabeth
Jones-Boswell
What She Can’t Do
After a serious back injury, doctors told
her she would never dance again or be
able to have children. She proved them
wrong with Pilates on her side.

P I L AT E S S T Y L E Tell us about your childhood. Houston Ballet’s “body conditioning” program. A OPP OSI T E PAGE ,
E L I Z A B E T H J O N E S - B O S W E L L I was born in Tulsa, week later, I was learning Pilates on equipment CLO CK W ISE F ROM TOP
OK. My father worked for Shell Oil, so we moved made by Houston Ballet’s stage-set carpenters. L EF T: HER LAST TUESDAY
around a lot and finally settled in Houston when I My teacher was Richard Ballantine. He made many MORNING CLASS IN
entered middle school. When I was two, my knees modifications for me because of the nerve damage SPOKANE; GIVING A
would give out when I ran. A forward-thinking in my back. I loved Pilates right away. It was the first MASTER CLASS AT THE
physician suggested I take ballet to strengthen my time I could feel my back muscles working! MET DANCE COMPANY IN
legs. I loved dance, and my father also taught me to But it was humbling. I had just finished my master’s HOUSTON IN 2017; WITH
throw, kick and bat—I still have a mean arm. In high degree. I thought I knew my muscles; I thought I HER 91-YEAR-OLD FATHER;
school, I continued dancing and was on the varsity knew their function, and there I was being asked DOING ARABESQUE ON
volleyball and track teams and studied violin. to breathe, move and focus. Simultaneously! It was THE REFORMER WHILE
I got really serious about dance when I enrolled definitely a challenge. PREGNANT WITH LILY;
at the University of Houston. There wasn’t a dance TEACHING HER FATHER
major, but the head of the department, Joanna P S How did you end up becoming a teacher? THE SPINE STRETCH—“HE
Friesen, would bring in choreographers like Freddie E L I Z A B E T H Richard asked me to apprentice with FELT SO MUCH BETTER,
Franklin and Bill Evans. I even took a master class him, and I agreed! Six months later, he announced AND YOU SHOULD HAVE
with the Graham Company—Martha Graham liked he was leaving and suggested I study with Alan SEEN HIS POSTURE AFTER
my plié! I got a degree in physical education with a Herdman, who had originally set up the Houston HIS SESSION!”; WITH SAN
focus on dance and kinesiology. Ballet’s program. Alan was coming back to Houston FRANCISCO GIANT HUNTER
to open another studio. We hit it off immediately, PENCE, WHOM SHE WORKED
P S What did you want to do after college? and I ended up going to London to study with WITH AFTER HE TORE
E L I Z A B E T H I wanted to dance, teach dance and him. I learned so much: Alan taught me how to HIS OBLIQUE; TEACHING
work with dancers who were injured. I married look at a body and modify any exercise to fit that AN AIRLINE PILOT IN HER
my first husband during college, when I was 21. body, instead of making that body fit the exercise. I SPOKANE STUDIO IN 2015;
We moved to South Carolina, and I joined a small studied with him for four months. ASSISTING AT A WORKSHOP
company, the Robert Ivey WITH RON FLETCHER AND
Ballet. Shortly afterward, P S What did you do when DIANE DIEFENDERFER
though, I seriously injured you got back? HANLON; TEACHING
my back. I tried drugs; E L I Z A B E T H I taught FLETCHER’S RED TOWEL
I tried exercise; I tried Pilates in churches. About WORK; WITH FLETCHER
physical therapy, but in a year later, I decided to DURING A WORKSHOP IN
those days, they didn’t open my own studio. I THE ’90S AT HER FIREHOUSE
know what they know had some backers, but it STUDIO—“I MISS HIM, AND
now. So I ended up having wasn’t a good fit, so after YET HE IS IN EVERY FIBER OF
my first back surgery six months, I decided I MY BEING.”
when I was 21, but it didn’t needed to be on my own.
help. In fact, it got worse, In late 1984, I borrowed L EF T: FLETCHER GRANTING
especially after an auto $10,000 and rented JONES-BOSWELL THE
accident six months later. half a duplex in Central DISTINCTION OF MASTER
My cousin, a neurologist, Ron was definitely a character! Houston. One of my TEACHER IN 2000.
thought a piece of colleagues gave me the
chipped bone was causing
My grandmother used to call plans for equipment,
the problem. An EMG me a spitfire—and that was and I had some made.
showed I was losing A client introduced me
function in my right leg,
Ron. He was complex and to someone who had
and I needed to have wonderful to work with. worked for Ron Fletcher,
another surgery. The and she loaned me two
surgeon removed it just in Fletcher Reformers. I also
time—it was severing a nerve. I did my own rehab, mounted some springs on the wall since I didn’t
exercising three times a day, walking and swimming. have a Cadillac.
After the second surgery, I was told I wouldn’t be
able to have children or dance ever again. Hearing that P S Did the business take off?
was devastating, because those were the two things E L I Z A B E T H Yes. I began training teachers and soon
I wanted to do in my life. But I don’t like being told I outgrew my half-duplex because I was getting many
can’t do something, so I began visualizing my strong referrals from my clients, as well as from health
back. I eventually had four children. All were delivered professionals for outpatient exercise—especially
by nurse midwives and without medication. And my Rebecca Clearman, MD, a physiatrist (a physical
last performance was when I was 36! medicine and rehabilitation specialist) and James
Butler, MD, an orthopedic surgeon. Dr. Clearman is
P S What did you do after the second surgery? still a mentor and dear friend.
E L I Z A B E T H I called Joanna Friesen at the University
of Houston, hoping for a teaching job. She hired me P S And around this time you got remarried?
but also suggested I get my master’s. My degree was E L I Z A B E T H Yes, I married Sam Boswell in February
in education with an emphasis in dance, kinesiology, of 1986. We rented a two-story house that we
injury prevention and rehabilitation. During grad lived and worked in. Sam taught music and built
school, my husband and I divorced. several pieces of equipment. In the fall of 1986,
while pregnant with our first child, I appeared in a
P S How did you discover Pilates? newspaper article about Pilates and the outpatient
E L I Z A B E T H As I was finishing my master’s, an restorative work I was doing. We grew quickly after
academic advisor suggested I check out the that article. I had my first child, Marie, in 1987. I only

So many people! Alan, Ron, Eve
and Michele. They inspire me
because of their commitment to
the work. As Ron used to say, the
more you know, the more you
don’t know. We keep learning
and growing.
ABOVE, CLOCKWISE FROM LEFT: took two weeks off, which was really tough. But my back through imprinting, which was hard for
DOING A SIDE-BEND ON the business was growing and my clients and staff me because of my back injury. I couldn’t do it at
THE MAT; TEACHING A anxiously awaited my return. Lucas was born in 1990. first, and I’d push instead. She’d smack me and say,
SPINE CORRECTOR CLASS We quickly outgrew that place, too. We had been “Stop pushing!” I remember sitting in my minivan,
AND USING FLETCHER’S eyeing an old firehouse that was for sale. We bought practicing breathing into my back, trying to get it to
RED TOWEL; FIGHTING it and lived upstairs and worked downstairs until open up without pushing. It finally did, but it took
A DUEL WITH ZUCCHINI 2001. Lily was born in 1994. I was only in labor for me three days.
FROM HER SPOKANE an hour and a half with her; it was a homebirth and Eve was so gentle; I loved her rehabilitative work.
GARDEN WITH HER clients were downstairs. I had my last baby, Joseph, I studied with her until her death. It was a privilege
HUSBAND SAM BOSWELL. in 2002, when I was 44. working with her and with Michele Larsson, whom I
also love.
P S How did you end up working with so many first- I took a workshop with Carola Trier in 1989. She
and second-generation teachers? taught me the full Cadillac repertoire. She was a
E L I Z A B E T H After I finished training in London, I fabulous presenter and very caring.
would take classes with Diane Severino and Michael
Podwal in Los Angeles for several days at a time over P S How did you come to work with Ron Fletcher?
the years. I didn’t know all the Pilates matwork until I E L I Z A B E T H In 1991, I wanted Eve to teach a
learned it from them. workshop at my studio, but she was not well
In 1989, there was a Pilates conference at St. Francis enough, so Michele suggested that I ask Ron. I
Hospital in San Francisco, where I met Ron Fletcher. gathered up my courage and called him. He was
At the time, he scared the crap out of me, though he wonderful! After that, I brought him to my studio
later became a dear friend, and I studied with him for once or twice a year until 2001. He granted me the
11 years. I also met Eve Gentry and Michele Larsson distinction of Master Teacher in 2000.
there. For several years after that, I would go to Santa Ron showed me the importance of breathing
Fe, NM, every year for a week to study with them. deeply and the breath’s connection to movement
The first time I met with Eve, she looked at me during the entire range of each exercise. Ron’s Spine
and asked, “Can we work for two hours every day?” Corrector work is what helped heal my back.
She saw my desire to understand the work on a Ron was definitely a character, though! My
deeper level. One of the things I did poorly was grandmother used to call me a spitfire—and that was
the breath, so she worked with me a lot on that. Ron. He was complex and wonderful to work with.
She’d say, “Pucker up and blow, honey!” She also The Elders taught me the classical repertoire in
taught me how to profoundly feel the muscles in various workshops and privately. Each taught it in

FIVE MINUTES WITH
ELIZABETH JONES-BOSWELL
F AVO R I T E A P P A R AT U S conspired! But I finally M O S T S AT I S F Y I N G
Spine Corrector. Diane mastered it. Now I love it. MOMENT AS A
Severino was the first T E A C H E R In 35 years,
to put me on it. She W H O I N S P I R E S YO U there have been so
said, “Go backwards.” I A S A T E A C H E R So many many. Seeing teachers
trusted her, and I heard people! Alan, Ron, Eve I’ve trained open their
all this cracking I hadn’t and Michele. They inspire own studios. Teaching
heard in years. The Spine me because of their my daughter to teach
Corrector has become commitment to the work. Pilates. Seeing people
my favorite piece of As Ron used to say, the who’ve been in pain
equipment. It truly helped more you know, the more find a pain-free life.
my back problems and is you don’t know. We keep Watching a man who
so versatile. learning and growing. wanted to walk take his
first two steps. Working
F AVO R I T E M AT F AVO R I T E B R A N D with a woman who had
E X E R C I S E Teaser and O F C LO T H I N G F O R been sexually abused
Swan Dive. P I L AT E S Anything as a child—it was too
formfitting. I like Athleta. traumatizing for her to
HARDEST MOVE TO lie down to do any of the
M A S T E R Teaser. It took HER 15 MINUTES OF work, so I developed a
me 15 years to be able to F A M E I worked on seated program for her.
do a Teaser! I just didn’t Jaclyn Smith’s 1994 My clients are my heroes.
have the strength to do it. video, Workout for To this day, I love this
Once when I was in Santa Beauty and Balance. I work and am privileged
Fe, I worked for an hour did the floor work, and to make a difference in
with Eve on Teaser. Later Mari Winsor did the others’ lives.
that day, Michele decided aerobics section. Jaclyn For more information,
we would also work on is so beautiful, gracious visit Elizabeth’s website,
the Teaser. They had and kind. pilatesrehab.org.
their own way, which suggests they made it their People heard I was a Pilates teacher, and I started
own. When they worked with me individually, they teaching again—clients and teachers. I also taught
modified the exercise if needed. and hosted workshops, bringing in Toni Beck and
Michele Larsson, among others.
P S You’ve run a number of teacher-training
programs over the years, right? P S You moved back to Houston in 2015?
E L I Z A B E T H In 1990, I developed a teacher-training E L I Z A B E T H Yes. After the Great Recession, our
program for Texas Woman’s University. At the end businesses never really recovered. The kids had
of the program, those students would come to my grown up; the youngest was 12. My mother had
studio for a four-week summer intensive. passed, and I wanted to spend more time with
In the mid ’90s, I worked with the Institute for the my dad and Sam’s family in Texas. I had clients
Pilates Method (now the PhysicalMind Institute). begging for me to come back. I started teaching
I realized I couldn’t train people in only three at Pilates Houston and quickly had a waitlist. That
months. So I began codifying my own program, was pretty incredible.
which was around 800 hours, and included both
written and practical exams. An outside teacher P S What’s next for your career?
graded the practical. E L I Z A B E T H I am in the process of opening my
own studio this fall. I like the challenge of growing
P S What are your favorite workshops? and developing a program. Alan Herdman is
E L I Z A B E T H My favorites include any that deal presenting a workshop in Houston on February
with low-back and sacroiliac dysfunction, and 9–11. Without Pilates and Alan Herdman’s work
especially prenatal and postnatal. I also wrote in particular, I could not have achieved my
a book with a companion DVD, Exercise for goals of having children or helping others. I
Pregnancy and Beyond. am also teaching at The Women and a Certain
Man workshop in Santa Fe on February 2–4. It’s
P S How did you end up moving to Spokane, WA? about the various lineages—Eve, Carola, Romana
E L I Z A B E T H By 2001, I was getting lost—I wanted to Kryzanowska, Kathleen Stanford Grant and Ron. P S
develop my creative side and focus on my children.
I consulted a friend who does astrocartography,
and we decided on Spokane. I wasn’t planning
on teaching, but the house we bought had a
perfect studio space, so Sam built me a studio.

BE BETTER AT ANYTHING
Moves of the Month
FOR TRAVEL!
By Michelle Morton • Photos taken by Marcus Forman at Centurion Physical Therapy
legs, neck and/or
shoulders. To make
matters worse, you
may even experience
abnormal bowel
function or fatigue.
better circulation
and increase energy
throughout your body.
Even if you’re not
at the airport or a pit
stop, make sure that
Doing these simple stretching is a part of
WHETHER IT’S negatively impact stretches either before your daily routine. It’s as
BY P L A N E , T R A I N your spine, muscles or after takeoff, or necessary as brushing
OR AUTOMOBILE , and joints, and it can even while en route, your teeth! Developing
T R AV E L I N G , even take a toll on can help to offset the habit now will
E S P E C I A L LY D U R I N G the functioning of these aches and decrease stiffness over
T H E H O L I DAY S E A S O N , your internal organs. pains. Stretching time, increase mobility
C A N B E P H Y S I C A L LY Symptoms you might decompresses the and prevent age-related
DEMANDING ON THE experience include spine, elongates your shrinking. Stretching
B O DY. Sitting for long pain or tightness in muscles and stimulates costs nothing but a little
stretches of time can your lower back, hips, blood flow to promote time. You’re worth it! PS
STEP 1 STANDING CHEST STRETCH

P U R P O S E loosens the shoulder girdle and creates
space across the upper chest, stretching the
pectoral muscles and front of the shoulders
S E T U P Stand tall with your feet parallel and hip-
width apart (or wider), and the palm of one hand,
forearm and inside of your elbow against the
edge of a wall, doorframe or pole. Place your
opposite hand on the small of your back, or rest
your arm by your side.
1 . Begin shuffling your feet a few baby steps

forward to increase the stretch. Hold for 2–3
breaths, inhaling through your nose and exhaling
through your mouth. Repeat on your other side.
T I P S Picture holding a grapefruit under your chin to

help stabilize your neck and keep your head aligned
with your spine. Imagine that you’re lifting the sides
of your waist up away from your hips—try to avoid
any twisting in your spine as you shuffle.
STANDING SIDE STRETCH WITH HEAD CRADLE
SETUP
P U R P O S E decompresses the spine while increasing
elasticity of its muscles to alleviate tightness in
the neck, lower back, shoulders and hips
S E T U P Stand against a wall. Inhale, interlacing your
fingers behind your head with your elbows bent.
Exhale fully, allowing your shoulders to gently
glide down toward the floor.
1 . Press your elbows into the wall, and then inhale

as you side-bend from your waist, sliding against
the wall to one side.
2 . Exhale to return to center. Do 6 reps,
alternating sides.
T I P As you side-bend, keep your head gently

pressing back, with your chin slightly dropped;
allow your head to follow your spine as you move.
M O D I F I C AT I O N If your shoulders feel tight, let your
elbows come forward from the wall, or stretch
your interlaced fingers overhead.

STEP 1 STANDING INNER-THIGH STRETCH WITH A
SIDE-BEND
P U R P O S E stretches the lumbar (lower back) and
thoracic (middle back) muscles responsible for
balance and coordination; loosens the muscles
surrounding the hips, promoting better mobility
and posture
S E T U P Same as Standing Hamstring Stretch, but
turn your body so it’s sideways to the platform
and rest your arms by your sides.
1 . Lift your outer arm by your ear, and then lean

toward your lifted leg; hold for 2–3 breaths,
inhaling through your nose and exhaling through
your mouth. Repeat on your other side.
T I P S Keep your legs straight but your knees soft. If

you don’t feel much of a stretch, lift your leg to
a higher platform, or try leaning back a little or
tilting your pelvis forward or backward.
STEP 1
STANDING HAMSTRING STRETCH

P U R P O S E increases flexibility in the hamstrings to
relieve and prevent tension in the legs and lower
back; stimulates blood flow from the lower half
of the body to the heart
S E T U P Prop the ball or heel of one foot onto a
sturdy platform (such as a bench, step or low
sidewalk) that’s no higher than your hips with
your leg fully extended. Keep your standing leg in
parallel, and square off your hips and shoulders.
Rest your hands on your lower back, or place
them on your hips.
1 . Slowly hinge forward from your hips; hold the

stretch for 2–3 breaths, inhaling through your
nose and exhaling through your mouth. Repeat
on your other side.
M O D I F I C AT I O N S If your hamstrings are tight and

you feel your back or hips twisting as you move,
slightly bend your elevated knee and avoid
leaning forward. If you find it difficult to have
your standing leg in parallel, allow your foot to
turn slightly out from your hip.
VA R I AT I O N Try adding a gentle point and flex of
your foot for an additional stretch in your calf.
» Michelle Morton has been teaching classical Pilates with an extensive

background and training in Kathy Grant work since 2004. Her acute ability
and awareness to understand and see the body in its entirety has allowed
her great success in helping people change their bodies and thinking
surrounding movement, posture and injury prevention regardless of age,
size and limitations. For more information, visit pilatesgirlnyc.com.

BE BETTER AT ANYTHING
Moves of the Month

for Breast GENERAL GUIDELINES
Cancer P R O P S chair without armrests; light
Recovery
resistance band; pillow (optional);
SCAPULA PROTRACTION
medium ball (optional)
AND RETRACTION
R E P S Start with two sets of 3–5 and
S A F E T O P E R F O R M 6–8 weeks post-
gradually increase to three sets of
surgery and beyond
5–8.
P U R P O S E brings awareness to
by Naomi Aaronson, MA, OTR/L, CET M O D I F I C AT I O N S If you have back
the scapula musculature while
issues, work with your spine
strengthening the core
OC TOBER IS BRE AST CANCER imprinted, and/or place a bed pillow
S E T U P Sit at the front edge of a chair
AWA R E N E S S M O N T H , and Pilates behind your back (not your neck) for
with your feet parallel and hip-width
instructors can play a great role in support. Place a ball between your
apart on the floor and pelvis neutral.
helping to restore both mind and knees to activate your pelvic floor.
Extend your arms at shoulder height,
body for the 3.1 million breast cancer TIPS
palms facing in. Keep your shoulders
survivors in the U.S. today. • Make sure that you’re wearing a
stabilized, neck long and chest open.
Surgery, radiation and systemic lymphedema sleeve if you have
(Optional: Place a pillow behind your
treatments wreak havoc on the lymphedema, and have received a
back, as shown.)
body after a breast cancer diagnosis. DEXA for bone density screening
Some of the issues breast cancer after systemic treatment, since
1 . Inhale, moving your shoulder blades
survivors face include pain, limited osteoporosis is a risk factor after
forward a few inches, imagining that
range of motion in the shoulder systemic treatment.
you’re hugging a child.
and chest area, scars, lymphedema, • Do these exercises 3–4 times per
2 . Exhale, gently retracting your
fatigue, weight gain, osteoporosis week, or as recommended by your
shoulder blades to return to the
and peripheral neuropathy. Pilates physician, gradually increasing your
starting position.
is an excellent modality to help range of motion and reps.
survivors regain mobility, strength • Work in conjunction with your
T E A C H E R T I P Place your hands on
and endurance, facilitate whole-body rehabilitation professional to ensure
the rhomboids/middle trapezius to
integration and improve self-image. that you’re on the right track.
make sure your client activates these
There are several ways in which
muscles and not the biceps.
Pilates can help with restoration. For
one, the deep breathing involved
promotes the return of lymphatic
fluid to the thoracic duct, thereby
decreasing the lymphedema risk.
Of course, the method also helps
to build strength in the core, as well
SETUP
as the middle trapezius, serratus
anterior, latissimus dorsi, rhomboids
and rotator cuff to foster better
posture. Scapula stability and the
stretching of the tight pectoralis
major are also big benefits for
STEP 1
survivors. Last but not least, a
Pilates program serves as a gentle
introduction or reintroduction
to exercise, which can gradually
increase endurance due to fatigue—
the number-one complaint
after treatment.
The following
sequence uses a regular
chair, which is not only
accessible, it’s also
wonderful if you can’t
get down on the floor
or suffer from fatigue.
Pull up a chair, and let
Pilates make you feel
empowered! PS
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continued from page 37 continued from page 41
WHAT TO KNOW BEFORE So I contacted the owners of the Pilates Center of Omaha,
Wendy Andersen and Ashlee Richardson, and they were
so welcoming. As I progressed through the classes and
YOU GO WHOLE HOG certifications, they were always offering me opportunities
with various instructors and encouraging me. I don’t think
anyone knew how damaged I felt. Working hard at learning
M E AT M AY B E B A C K O N T H E M E N U, B U T T H AT D O E S N ’ T
Pilates in a new way fueled me and helped soothe my
M E A N YO U S H O U L D E S C H E W YO U R S A L A D S A N D G R A I N
near-constant anxiety. In 2011, I finished the Stott Pilates
B O W L S F O R B U R G E R S , B A CO N A N D S T E A K . For one thing,
Comprehensive training program.
studies have shown that vegetarians generally eat fewer calories,
When Wendy and Ashlee asked me to teach classes at
weigh less and have a lower risk of cardiovascular disease than
the Pilates Center of Omaha, I was thrilled to make the
carnivores. Even if you don’t go cold turkey on meat, eating less
transition from student to teacher. It was life-affirming for
of it is associated with a reduced risk of cardiovascular disease,
me to see clients coming in stressed and then having them
obesity, type 2 diabetes and some types of cancer, according to
leaving relaxed.
the U.S. government’s Dietary Guidelines for Americans.
While paleo fans and barbecue buffs may disagree, the
mainstream American Heart Association recommends consuming
A ROOM OF MY OWN I want people to
Three years ago (and five
no more than six ounces of lean meat, poultry and seafood per
after Brian’s death), my
take inspiration
day. The Dietary Guidelines for Americans suggests shifting from
protein sources such as meat, poultry and eggs (which men and
husband John and I crossed from me if they
another hurdle. There was a
teen boys in particular consume in excess), to more seafood and
room in the basement where
can, because
plant sources like the ones here. Note: Quinoa, soy and hemp are
complete proteins, containing all the essential amino acids.
Brian’s drums were set up, we will all
and where he practiced with
his high-school band. After
experience the
EDAMAME One cup contains 17 grams of protein—about
the same as ¾ cup cottage cheese.
years of not being able to loss of a loved
face it, we finally cleared
it out and turned it into a
one at some
TOFU One-half cup of this bean-curd food contains 10
grams of protein—about the same as a serving of Greek yogurt.
Pilates studio for me. So point. It’s taken
now I have a Tower wall unit,
a Reformer, weights and my
10 years, and
QUINOA One cup contains 8.14 grams of protein—about
the same as a large piece of beef jerky.
various Pilates props all in some days it’s
one place. I can work out
whenever I want. It keeps
still brutal. But I
BEANS One cup contains 16 grams of protein—about the
same as two slices of Swiss cheese. But note: Green beans have
me sane. know that Pilates
As the years pass, John
far less protein than other legumes—just 1.8 grams per cup.
and I are better able to
enables me to
GREEN PEAS One cup contains 7.9 grams of protein— remember our many happy be present and
times with Brian. We also
about the same as a cup of milk.
started kayaking together
joyful with our
HEMP SEEDS Two tablespoons contain about 7 grams of
again—something John and children and four
Brian loved doing together.
protein—about the same as two pieces of smoked salmon. Tip:
Pilates has even helped me
grandchildren.
Sprinkle hemp hearts on cereal, salad or smoothies.
with that: Before I had a
consistent Pilates Reformer practice, I needed a helping hand
NUTS One ounce (24 almonds, 18 cashews or 14 walnut to stand up and get out of the boat. Now that I have strong
halves) contains 4 to 9 grams of protein—about the same as an
glutes and hamstrings, I can get back on land all by myself! I
extra-large egg.
also have the muscle strength and endurance to paddle a lot
longer without getting tired.
NUT BUTTER Two tablespoons contain 8 grams of
protein—about the same as a shrimp. —Joanna Powell
LEARNING FROM MY GRIEF
I firmly believe that engaging in purposeful movement, such
as Pilates, can provide a way through grief. I believe in this so
strongly that last year at the Pilates Center, we offered a six-
week class for mothers and grandmothers who are living with
the loss of a child. Currently I’m teaching a Reformer class
for moms who have a child affected by autism. I think my
life journey makes me a good fit to teach this special group
of women as well. It means so much to me that I can help
others in some small way.
I want people to take inspiration from me if they can,
because we will all experience the loss of a loved one at
some point. It’s taken 10 years, and some days it’s still brutal.
But I know that Pilates enables me to be present and joyful
with our children and four grandchildren. Every time I teach
PHOTO BY BIGSTOCK
a Pilates class, my life is brightened and I know that Brian is

proud of me. That is an incredible gift. PS

continued from page 69
8 Ways to
Practice
Gratitude
Incorporating thankfulness
into your life is easy—and fun.
OF COURSE, YOUR ULTIMATE GOAL IS TO
MAKE IT A LIFESTYLE, like Dr. Emmons,
a psychology professor, does.
“Asking about my gratitude practice
is like asking if I have a breathing or
a walking practice. Every moment
is an opportunity for gratitude,” he
explains. “When I started to live this
way, everything changed. I began
to see opportunities where I once
saw problems and began to see
abundance where I once saw deficits.
Looking at life through a grateful lens
1. Make a list of what you typically take
for granted, suggests Dr. Emmons.
Instead of thinking of them as “for granted,”
have a major impact and help overcome
doubt and bring a cohesiveness to our
fractured world,” says Dr. Wu.
shapes our reality.”
think of them as “as granted,” to remind “When we are givers, we reflect more
If you’re new to being thankful, try
yourself that most people in the world clearly on what it is like to be a receiver,”
these small ways to show thanks.
don’t have as much as we do. Repeat every adds Dr. Emmons. “Also, we are grateful for
month or so to make sure you stay on track. the opportunity to give, knowing that giving
brings happiness to ourself and others.”
2. Substitute positive for negative

thoughts. “Identify nongrateful
thoughts, for example, thinking you deserve

6. Write an old-school thank-you
note. “There’s something very intimate
better circumstances, that other people are and powerful about hand-writing a letter to
better off…that things have not turned out the someone,” says Lauren Thompson. “How
way you wanted,” Dr. Emmons says. Instead, often do you get a letter or a card in the
reframe using language that expresses mail? I’m guessing not very often, but when
thankfulness, like “gifts, givers, receivers, you do get one, it’s an exciting moment.”
favor, fortune, fortunate, blessed, lucky.” For It can be someone who’s done something
instance, if someone else gets a promotion nice for you recently—or someone from
you think you deserved, rather than complain, your past whom you never had a chance to
be grateful that you will have more personal thank properly. In a 2005 study in American
time you can devote to friends and family. Psychologist, subjects who wrote gratitude

3. Try what Dr. Emmons calls the
“George Bailey effect,” and imagine
letters to people who’d helped them at a key
moment in their lives experienced a positive
glow for a month afterward.
how different your life would be if
a certain person wasn’t in it, or if a
specific event or circumstance had never
occurred. When you subtract something
7. Express gratitude in the a.m. Pilates
teacher Melissa Engellard sets the tone
for her family’s day by showing them she’s
good from your life, it triggers feelings of thankful for them. “I used to be stressed
thankfulness for what you have. and in a hurry most mornings, which wasn’t

4. Create a gratitude board. “I cut out
pictures or words of gratitude I feel
good for anyone,” she explains. “Now I
choose to be grateful for each day, by
starting with ‘good morning,’ asking how
from magazines or online, and put them everyone is, and letting them know I’m
all together,” says Pilates teacher Stacy happy to see them. Everything is so much
Chang. “This way I can see all the things smoother now.”
I’m grateful for and be reminded of how
sweet life truly is.”
8. Get yourself in nature, recommends

life coach Todd Keeley. Observe the
5. Go back to the basics of manners beauty around you, and breathe in the
PHOTOS BY BIGSTOCK
and kindness, suggests Dr. Karena gratitude. “Shout, ‘thank you’ aloud toward a
Wu, a physical therapist. “Taking the time lake, river, mountain or tree,” he says. “Be a
to ask someone how they are doing and freak in nature, not a freak of nature.”
actually attend to the person’s answer, —Stacy Baker Masand
saying thank you, holding a door or elevator
open, or asking if someone needs help…can

continued from page 71 continued from page 74
SPELT AND SPINACH CREPES WITH AVOCADO So it sounds like Pilates

(Makes 2 servings)
and strength training really
These crepes take about 15 minutes to make, so they’re great if you’re complement each other, and it’s
starving and want something quick and fresh for lunch or a light
dinner. Spinach is a source of iron—remember Popeye. Spelt provides
good to do both?
steady energy and, though once a rarity, is now widely stocked in
S A L E R N O G E H R M A N : Yes. Pilates teaches you to access your
supermarkets. Other whole-grain flours work well, too. This recipe is
stabilizing muscles before a movement.
filling, and keeps you going all morning.
G A R E Y: They actually go together really well. I gain strength

¾ CUP PLUS 2 TABLESPOONS WHOLE-GRAIN FLOUR, SUCH AS
doing strength training, which I then transfer back to Pilates,
SPELT, BUCKWHEAT OR BROWN RICE
so I can do a lot of the more advanced moves because I can
2 EGGS
support my own body weight. For people who are looking
2 OUNCES SPINACH LEAVES
to work on bone density.
1¼ CUPS COW’S MILK OR A DAIRY-FREE OPTION—UNSWEETENED
ALMOND MILK WORKS WELL
P R I C E : Yes. It allows people to diversify their training and
½ TEASPOON WASABI (OPTIONAL)
challenge their muscles differently.
4 TEASPOONS OIL (SUCH AS OLIVE OR COCONUT)
1 RIPE AVOCADO
5 OUNCES SMOKED SALMON
How often should you do Pilates,
1 . Put the flour, eggs, spinach, milk and wasabi in a food
processor, and blend for 1–2 minutes to make the batter. It
and how often should you do
should be slightly green from the spinach, and the color may strength training?
intensify over time. If you don’t have a food processor, leave
the spinach out and add it to the dish later, and blend the O L S O N : Pilates four to five days
mixture using a hand whisk. a week, strength training at least “If you are
2 . Heat 1 teaspoon oil in a medium nonstick pan and add a
quarter of the batter, shaking the pan so the batter evens out.
twice a week.
doing only mat
Cook for 2–4 minutes on each side. It should be obvious G A R E Y: Pilates should be a and Reformer,
when the crepe is ready to be flipped, as it will start to come
away from the pan. Repeat the process to make 3 more.
primary part of your fitness
regimen, because it supports all
you will limit
3. Mash or slice the avocado and place some on each crepe along your other activities and teaches yourself to
with a slice or two of salmon. If you left the spinach out of the
batter, put it on top, and then fold the crepe in half.
you body awareness. Do Pilates
five to six days a week—though
their muscular
that might be on the fanatic side! endurance
For the average person, I would
say three times a week for strength
benefits,”
training with recovery in between, says Olson.
then Pilates on the other days plus
cardio three days a week.
P R I C E : For me, it depends on my schedule, but Pilates four to

five times a week on average, cardio most days and strength
training on the equipment once a week.
Are there any people who shouldn’t

do strength training?
P R I C E : Joint compression is a concern in older adults who
work to complete fatigue/failure, but that is specifically referring
to older adults.
What is the latest thinking on the

optimal number of reps and sets
when you’re strength training?
O L S O N : You need a weight heavy enough to fatigue individual
muscle groups in four to eight reps. You should build from two
sets to three to four sets.
P R I C E : Sets and reps can really be varied based on the goals of

the individual. For a beginner, I usually recommend one to two
sets of 12 to 15 reps with moderate weight. PS

Last Lesson Get Inspired
Generally speaking,
THE LESS THE AVERAGE PERSON
MERELY TALKS ABOUT HEALTH,
THE BETTER IT IS
FOR HIS HEALTH. “
—Joseph H. Pilates in his book, Your Health: A Corrective System of
Exercising that Revolutionizes the Entire Field of Physical Education

It’s a P i l a t e s P a
of
rW
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or
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shops
A Weekend
SPONSORED BY:
WHO:
Can't get to Boston? Want to save the

workshops on your device? Live stream the
weekend with Pilates to Go! Subscribe today
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A portion of the live stream proceeds will

benefit Hurricanes Harvey, Irma and Maria
relief through oneamericaappeal.org.
WHERE:
BOSTON Boston Body Pilates
BODY
PILATES
14 Newbury St.
Boston, MA 02116
WHEN & WHAT:
November 10-12, 2017
Friday, November 10
6 p.m. Happy Hour Class with Jessica Latshaw
7 p.m. Welcome Reception
Saturday & Sunday, November 11-12

Workshops with some of your favorite
presenters. All levels are welcome—enrich
LEFT TO RIGHT, TOP TO BOTTOM:
your mind, body and spirit.
Zayna Gold (back), Cariń Lenox,
Jill Harris and Nancy Castiglioni; For more details and to register, visit
Anula Maiberg; Sian Marshall; www.bostonbody.com/teachertraining.
Jessica Latshaw; Melissa Connolly

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