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Pilates Style Vol. 10, No. 2 (ISSN 1549-6937) is a trademark of and is published bimonthly (Jan/Feb, Mar/Apr, May/June, July/Aug, Sept/Oct, Nov/Dec) by McAby Media LLC, 12829 Trinity Street, Stafford, TX 77477. Subscriptions $34.94 per year (6 issues), Canada
(price includes GST) $44.94 U.S. funds only. Foreign prices available upon request. Please visit our web site, www.pilatesstyle.com, for additional details on pricing and options. Single copies $4.95 plus $3.00 postage and handling, the Annual Resource Guide (Jan/
Feb) single copy price is $9.99 plus $3.00 postage and handling. Visa, MasterCard and Discover accepted. Periodicals postage paid at New York, NY, and additional mailing offces. POSTMASTER: send address changes to Pilates Style, P.O. Box 334 Stafford, TX 77497.
No material in this issue may be reprinted without written permission of the publisher. Entire contents copyright 2012 by McAby Media, LLC. All rights reserved. McAby Media, LLC assumes no responsibility for the advertisements, nor any representation made herein, nor
the quality or deliverability of the products themselves. Opinions of contributing authors do not necessarily refect those of the publisher. Articles and photographs are welcome, but cannot be considered unless exclusive publishing rights are given, affording the publisher
full ownership of content. Publisher assumes no responsibility for accuracy of unsolicited manuscripts and any material accepted is subject to possible revision at the discretion of the publisher. Printed in the U.S.A.
SPRING SHAPEUP
Get ready for bikini season with a
toning and strengthening workout
by our cover girl Melanie Hawkins
using one of our favorite props,
the Magic Circle!
BEST FOOT FORWARD
We often forget about the oh-so-
important feet. Kara Wily has the
perfect Foot Corrector routine to
work out those vital appendages.
GET STRONG ARMED
Have a seat! Julian Littleford shares
his favorite Arm Chair workout for
strength, stability and balance.
JUMP FOR JOY
Spring into action with Amy
Havens and her whole-body,
jumpboard workout. Not only will
it get your metabolism going, but
its fun to boot!
PILATES AROUND
THE WORLD
As Pilates makes its way around
the globe, Anthony Lett takes a
peek at how other countries are
practicing the method.
MADE TO ORDER
Fast food tastes delicious, but
it usually doesnt t in with your
diet. Cybele Pascal, author of
Allergy Free and Easy Cooking,
delivers three, quick and easy-
to-make recipes for some of your
favorite take-out dishes.
features
in each issue
departments
46
20
42
76
80
84
28
26
30
32
34
36
38
54
58
62
74
70
10
14
12
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96
EDITORS NOTE
New beginnings!
CONTRIBUTORS
See the faces behind the stories
and the pictures.
ON YOUR MIND
You love us, youre mad at us.
Well, at least you write.
READER PLATFORM
Identifying the differences between
Pilates and yoga, clock-stopping
advice for any age and a new
Vbarre program combines Pilates
with ballet and resistance training
for an intense workout. Plus, why
smiling can get you through a
tough workout and more.
LAST LESSON
Jay Grimes leaves us with inspiring
words to push just a little further
through the workout.
Q & A
Parallel vs. Pilates stance; Nutrition tips
for all ages; Teaching in a strictly classical
setting; Snooze-inducing foods
ON THE GO
Working with clients traumatized by the
horrors of sexual abuse, one studio uses
Pilates to help release emotions and begin
the healing process both inside and out.
CORE
Moves for paddlers; Environmentally
conscious water bottles for everyone; A
new germ-ghting mat.
WELLNESS
Trying to work your way out of the
winter blues? Were here to help with
some great tips on how to ease your
stress level, work out your kinks and get
your house back in order.
FOOD
Does a crazy schedule keep you from
eating? Try one of our favorite on-the-go
bars for a satisfying protein x.
BEAUTY
Keep your face in tip top shape with
these paraben-free products. Plus,
weve got a great DIY facial mask just
for you.
STYLE
As you head from the ofce to the
studio, look chic with a gym bag that
does double duty, holding work and
gym essentials.
EAT SMART
Shedding those last 10 pounds can
be a nightmare. Nutritionist Jonny
Bowden outlines two easy strategies
to help you make it happen.
SUCCESS STORY
When a benign brain tumor
caused hearing, balance and other
debilitating health issues, teacher
trainer Risa Sheppard turned to her
old friend, Pilates, to help her regain
her equilibrium.
COMPLEMENTS
The Trager

Approach uses
bodywork and exercises to release
tension from muscles and joints
and is a great addition to any
Pilates workout.
PRO ZONE
Running a studio takes more than
just holding great Pilates sessions.
Studio owners from across the
country ll you in on what it takes to
make your studio successful.
POWERHOUSE
Having studied with several Pilates
elders, cofounder of United States
Pilates Association Brett Howard is a
master at the method!
ON THE COVER Melanie Hawkins is wearing
an outt by Elisabetta Rogiani (www.rogiani.com).
Photographed by Rod Foster. Hair and makeup
by Amelia C & Co.
teasers
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GERMANY | USA | CHI NA | J APAN | AUSTRALI A | SPAI N | MEXI CO | BRAZI L | UK | CANADA
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For Fitness Professionals wanting
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editorial
BAMBI ABERNATHY
Editor in Chief
AMANDA ALTMAN
Managing Editor
ANNE MARIE OCONNOR
Executive Editor
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Copy Editor
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Contributing Photographer
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www.pilatesstyle.com
ITS A
BOY!
We are thrilled
to announce
the birth of a
healthy, beautiful
baby boy to our
managing editor
Amanda Altman
and her husband,
Menachem.
Congratulations
from your
PS family!
pilatesstyle.com 7
rst-generation teachers
MARY BOWEN
Killingworth, CT; Northampton, MA
JAY GRIMES
Los Angeles, CA
ROMANA KRYZANOWSKA
New York, NY; Fort Worth, TX
LOLITA SAN MIGUEL
San Juan, Puerto Rico
advisory board
BRENT D. ANDERSON, PhD, PT, OCS
Physiotherapist, Founder/Director, Polestar Pilates, Miami, FL
GERIE BAUER
President, Great Spas of the World, New York, NY
KATHY COREY
Owner and Director, Kathy Corey Pilates, Del Mar, CA
SUZANNE GUTTERSON
Owner/Director/Teacher, Suzanne Gutterson Pilates
Body Conditioning, Albuquerque, NM
JILLIAN HESSEL
Author of Pilates Basics, West Hollywood, CA
DAWN-MARIE ICKES, MPT
Evolve Integrative Wellness, Orange County, CA
RAEL ISACOWITZ
Founder/Director, BASI Pilates

, Costa Mesa, CA
MOIRA MERRITHEW
Executive Director of Education, Merrithew Health & Fitness
Toronto, Canada | Premier brand STOTT PILATES

FRAN MICHELMAN
Board Member, PILATESfoundation UK Ltd., London, England
CHRISTIANE NORTHRUP, MD
Holistic OB/GYN, Best-selling Author, Lecturer, Yarmouth, ME
KYRIA SABIN
Director, Fletcher Pilates

, International
Director, Body Works Pilates, Tucson, AZ
MARI WINSOR
Owner/Director, Winsor Pilates, Los Angeles, CA
Not all tness exercises featured in Pilates Style are suitable for everyone, and these or any other exercise program may result in injury. To
reduce the risk of injury in your case, consult your doctor before beginning any exercise program. You should be in good physical condi-
tion and be able to participate in the exercises. The instructions and advice presented are in no way intended as a substitute for medical
counseling. If you engage in any exercise or exercise program featured therein, you agree that you do so at your own risk, are voluntarily
participating in these activities, and assume all risk of injury to yourself. McAby Media, LLC disclaims any liabilities or loss in connection
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Study anatomy in relationship
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Prepare for an internationally
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Instruction in current
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One-year membership to
pilatesology.com
tes ser act [tes-uh-rakt]
a four dimensional cube
Empower students to make
the physical connections
to improve imbalances,
injuries and idiosyncrasies.
Encourage them to reach
out. Provide the support to
go deeper in.
Tesseractive Pilates

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Daylight savings is almost
over, the weather is warming up and new life
is beginning to emerge all around. In fact,
the Pilates Style family has added a new
member to our own family tree. We are
thrilled to announce the birth of a healthy,
beautiful baby boy to our managing editor Amanda Altman and
her husband, Menachem. Im sure she has already started him
on a Pilates for babies workout regime!
Some more exciting news, wellat least on a personal
note, Ive lost eight pounds over the past six weeks! Of course,
I give all the credit to our wonderful nutritional experts and
practitioners; how could I not be inspired to eat better and
move more every time I read their insightful articles! Since the
dreary days of winter are almost a thing of the past, Matthew (my
loving husband) and I are going to walk our 5K route through
the neighborhood each morning. And I will absolutely continue
to eat healthfully as well as give Jonny Bowdens (aka the Rogue
Nutritionist) strategies for losing The Last 10 Pounds a try
(page 38).
Weve got a lot of great things packed into this issue for you.
Among them, Risa Sheppards Success Story on page 42. Ive
had a chance to get to know this inspiring woman personally
and had no idea she had overcome so much in her life. Ive
always admired her, but after reading her story, I have even more
respect for her strength and perseverance. As youve come to
expect, weve also lined up several great exercise stories to
incorporate into your practice including three specic to our
favorite props and apparatus: the Magic Circle (Spring Shape-
Up, page 46), the Foot Corrector (Best Foot Forward, page
54) and the Arm Chair (Get Strong Armed, page 58).
Finally, I know I mentioned this last issue, but now it is
ofcial we have a Pilates Style app available for iPhones and
iPads through the Apple App Store. How cool is it that you can
check out the latest Pilates routines, successes and expert advice
any time and just about anywhere? We think very!
See ya on the mat,

Bambi Abernathy
Editor-in-Chief
Spring is
always my
favorite time
of year.
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pilatesstyle.com 55
h
Have you ever felt like there is a trafc
jam going on in your body? After jumping
rope, I feel like I have a four-car pileup on
the bottom of my left foot. That tension is
the pits, but it reminds me of
something I learned from
ballet, that balance starts
from the feet. Like Newton
said in his third law of action-
reaction, the more force I use
to stand on the oor, the greater the
support I will derive from the pressure of the oor
pushing back up on me.
Since we all hold tension from the ground up, we
should all be using the Foot Corrector, no matter our age
or level. Its one of my favorite tools because the exercises
lay the foundation for more advanced exercises. Take
Single-Leg Stretch: If its just too tough on your knees at
rst, you can work the same muscles on the Foot Corrector
with less range of motion and more resistance to keep the
joints safe, and then progress to doing it on the mat later.
The following exercises on the Foot Corrector not
only amplify imbalances in your body, but they give you
resistance with which you can test your boundaries in
small ranges of motion. Even tiny movements have a
great impact on how you experience your body and your
strength. Youll learn to carry these lessons into how you
practice your Pilates, as well as how you stand, walk, climb
and play.
While doing the routine, you can either place your
hands behind your head, extend your arms out to your
sides, or stack your arms in a genie position in front of
P UR P OS E : wakes up the
connection of the back of the
leg to the foot; helps to treat
bunions
S ET UP : Stand tall in front
of the Foot Corrector with
your knees soft. Wrap your
right arch around the pedal,
keeping your toes long and place your
heel down on the long side of the base.
1. Press down on the pedal and hold for
3 counts. Release. Do 35 repetitions.
Repeat with your other foot.
T I P S : When holding the pedal down
at rst, just become aware. Notice
what sensations occur in your foot,
knee and hip, maybe even your
abdomen, as the pressure is placed
down through your foot.
P UR P OS E : strengthens the muscles of the arches; pumps
circulation to the rest of the body
S ET UP : Same as in Variation 1, but turn the Foot Corrector around,
and place the ball of your foot on the long side of the base, and
your heel and arch on top of the pedal.
1. Press down on the pedal and hold for 3 counts. Release. Do 35
repetitions. Repeat with your other foot.
T I P S : Watch that the large metatarsal joints (toe pads) of your third, fourth
and fth toes remain on the Foot Corrector. These points correspond mostly
to the back of the thigh and the foot tends to pronate away from the use of
this side of the foot.
The Foot Corrector might
be smalland often
overlookedbut it can make
a big difference in your
practice and everyday life.
by Kara Wily
The Foot Corrector might
be smalland often
overlookedbut it can make
a big difference in your
practice and everyday life.
by Kara Wily
P UR P OS E : increases the
demand of the muscles used in
Variation 1
S ET UP : Same as in Variation 1.
1. Press down on the pedal and
hold for 3 counts, then press
even deeper for 3 more counts.
Release. Do 35 repetitions. Repeat with
your other foot.
S H O T B Y R O D F O S T E R ; H A I R A N D M A K E U P B Y A M E L I A C . A N D C O . ; T O P A N D B O T T O M S B Y M P G ; M O D E L S O W N J A C K E T
your chest. For older clients, or those with balance issues,
hold onto the end of a Cadillac or a wall for balance.
After youve done the rst two exercises a couple of
times for two weeks, pay attention to how the energy going
down into the Foot Corrector travels back up your legs and
all the way to your abdomen; youll eventually notice that
your abdomen is entirely engaged when pressing the pedal.
Thats the ultimate goal of the work on the Foot Corrector
to open up those lines of communication, exchange of
energy, or the connection of your body parts.
In Return to Life, Joseph Pilates wrote that, Contrology
is not a system of haphazard exercises designed to produce
bulging muscles and nothing else. On the contrary, it was
conceivedin order to improve blood circulation...to every
ber and tissue of your body. These exercises will improve
blood circulation and denitely put that spring in your step! PS
Variation 1
Variation 2
T I P S : Pay attention to how your
entire body feels. Frequently,
there are two mistakes the body
will make: one of your hips will
rise up, or one of your knees
will roll inward. Correct your hip
alignment by squaring off your
hips, and make sure there is a
straight line between your hip
and ankle.
Variation 3 b
e
s
t fo
o
t
fo
rw
a
rd
fo
rw
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rd
correct
correct
incorrect
examples of bad alignment
54 march april 2013
THE HIP
IS RAISED.
THE KNEE IS
ROLLED IN.
38 march april 2013
pilatesstyle.com 39
EAT SM
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The nal 10 pounds of a weight loss journey
is like the last frontierits the hardest
territory to cross. Heres how to do it.
By Jonny Bowden, PhD, CNS, aka The Rogue Nutritionist
P
o
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s
Strategy Number One: Jump-
Starting Your Weight Loss
This rst program works like a charm,
but its a bit challenging to stay with. Ive
included it for those of you who want to
lose those 10 pounds in the quickest (yet
safest) way. If it seems too tough, worry
notIve also included a second strategy
that that will work just as well, but theyll
take a bit more time. Before I tell you the specics of what
to eat for this fat burning plan, I want to
introduce a technical term: glycogen.
Glycogen is just the storage form of
carbohydrates. Heres why it matters:
When you eat foodespecially
carbsmuch of it breaks down into sugar
(technically glucose); that sugar oats
around in your bloodstream and serves as
fuel for the muscles. Glucose molecules
are like coins in your pocketconvenient
for immediate use, but how many do you
really need? Its a pain in the neck to carry
around dozens of dimes and quarters, so
most of us convert them into paper money.
And the same thing happens in your body.
You have a certain amount of sugar in your
bloodstreamwhich the body uses as
immediate fuel, just as you use quarters
for a parking meterbut the excess gets
stored as something called glycogen.
When we frequently eat high-carb
meals, which provide more than enough
glucose for our bodys immediate energy
needs, the rest turns into glycogen and
storage fat. (You can store approximately
1,800 calories of glycogen in the body.)
When and if we run out of glucose,
theres always that extra glycogen waiting
to be mobilized and reconverted back
to glucose, so dipping into the fat stores
becomes quite a challenge.
So the rst order of business for this
plan is to stop loading up on glucose and
to begin to deplete our stores of glycogen,
so the body has no choice but to use fat as
its main source of energy. Adding exercise
to the mix accelerates the process even
further because it further depletes the
glucose and glycogen thats available and
forces your body to burn fat. And now, the plan.
So, heres the plan. Day one, eat nothing
but protein. Day two, protein and
vegetables. Day three, its back to protein
alone. And then on the fourth day, were
going to add one serving of a slow-
burning (i.e. low-sugar) carbohydrate
like brown rice, sweet potatoes or even
al dente pasta. And then were going to
repeat days one through three to round
out the week.
So you want to nally lose that last 10 pounds? They may be the most
difcult of your weight-loss journey. Think about it. When you see a
400-pound guy on The Biggest Loser drop 10 pounds in a week, hes
actually losing 2 percent of his weight, which isnt all that difcult,
relatively speaking. But 10 pounds for a 150-pound woman represents
about 7 percent of her total weight, which is much harderand not just
because the percentage is larger. Its also harder because that 150-pound
woman is way closer to her ideal weight than our 400-pound Biggest Loser
contestant. But very, very far from impossible.
Facing Reality You denitely shouldnt expect progress to come as quickly as it did in the
beginning. Youre battling an array of hormones like ghrelin, resistin, leptin,
adiponectin, insulin, cortisol and glucagon, all of which are involved in the
regulation and deregulation of appetite, and in the storage or release of fat.
Working together, they tend to keep you at your weight set point, which is
difcultbut not impossibleto break through.
Despite the double-digit weight loss you see on reality shows, most
people can only drop about one to three pounds a week, especially when
theyre as close to their ideal weight as 10 pounds. So gure this journey
is going to last at least three to ve weeks, if you go with the Jump-Start
strategy, or up to 10 weeks if you choose the slower route.
Do not try to do a low-fat
version of this program. Fat
is not your enemy hereits
actually your friend.
pilatesstyle.com 11
Copyright 2013 Mad Dogg Athletics, Inc. All rights reserved. Peak Pilates

is a registered trademark of Mad Dogg Athletics, Inc.

The Peak Pilates Comprehensive Certication program
trains instructors to lead Pilates sessions based on the
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C L A S S I C A L R O O T S
C O M P R E H E N S I V E E D U C A T I O N
/peakpilates /peakpilates
PeakPilates20138x10.indd 1 1/28/13 4:34 PM
12 march april 2013
I consider my training with Pat Guyton my super power because
she always gives me the strength to discover more of my potential
as a teacher. Upon meeting her and waiting on test-out results for
my then-limited license for Fletcher Spine Corrector, Pat
didnt want to pass me at rst. She said, I dont think
youre strong enough. This was an honest response
and one I took to heart. I got busy, studied and
proved to her and myself that I was strong enough!
Pat pushes her students in just the right way, with love
and honesty, in a way for them to discover and create
their own super power! PhysicalMind Institutecertied
Amy Havens, owner of Center Point Pilates Inc., who created a
super-fun, 30-minute workout with the jumpboard (Jump for Joy,
page 62) that will send your energy levels through the roof.
My Pilates super power would most likely be mind reading like
Professor X. I can tell when a client walks in upset, pissed off, or just
really ready to concentrate. I can tell when they are thinking about
just one part of the body or are thinking of the whole movement
in unison. If I couldnt teach Pilates, I would love to study the
connection of how our movements affect our thoughts more; I
would love to research, observe and write about how the body
affects the mind. Kara Wiley, a trainee of rst-generation teacher
Romana Kryzanowska and owner of Kara Wiley Pilates, is shedding light
on how one often-overlooked Pilates toolthe Foot Correctorcan
further your every move in Best Foot Forward (page 54).
I have an extensive knowledge of body mechanics, which comes from
my personal experience of rehabilitating from surgeries, both small
and large, and exercising every muscle in my body for many years as
a professional dancer. A keen sense of moving from the center of the
body, joint movement and skeletal support came from my nine years
working in the Martha Graham Company. After I retired from dance,
my work with really great people in the elds of physical therapy
and body mechanics has expanded my understanding of the body
as a whole. Simply having the years under my belt in bodywork has
deepened my understanding of the work.
Master trainer Julian Littleford, who recently helped to champion the rerelease of
Balanced Bodys Pilates Arm Chair, shares a routine on the apparatus that challenges
strength, stability and balance in a major way (Get Strong Armed, page 58).
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Whats your Pilates
super power?
I am really great at getting my clients to feel their
lower abdominals. These muscles are very tricky
for most people to feel, and its hard to isolate
only the abdominals without engaging the legs
or lower back. I love that I have gured out
multiple ways of getting people to discover
their abdominals. Its life-changing.
Los Angelesbased cover girl Melanie Hawkins, who
studied under the tutelage of Maria Leone, works magic
on your entire body in Spring Shape-Up (page 46), which
employs the handy Magic Circle to help you look and feel
amazing well before beach season hits.
Whats your Pilates
super power?
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More Muscle Confusion
In the Q&A Ask the Experts department of your
January/February 2013 issue, Mr. Isacowitz
states that the foot is made up of more
than 100 muscles. Actually, there are
20 intrinsic muscles (mostly residing
in the sole of each foot) and about 12
extrinsic muscles. Your readers may refer to
an anatomy text for a more indepth study. Mr.
Isacowitz may have been thinking of muscles, tendons
and ligaments of the foot combined which would bring
us closer to his estimate.
Joseph M. Camp, Pilates Athletic Center, Los Altos, CA
Rael Isacowitz, founder and director of BASI
Pilates responds: Please accept my sincerest apologies
for the error. You are correct in saying that there are 20
intrinsic muscles of the foot (sometimes 19 depending on
if the extensor hallucis brevis is considered an individual
muscle, or a part of the extensor digitorum brevis). I did
indeed intend to write: The foot is made up of 26 bones,
We want to know: What do YOU
think is the biggest benet of Pilates?
33 joints and more than 100 muscles, tendons and
ligaments; that in itself speaks to the complexity of
achieving good alignment.
I am sorry that this may have caused confusion. I
appreciate you reading the Q&A and taking the
time to write in.
14 march april 2013
Its a discipline that can be practiced by
people of all ages and levels of tness.
Tara Roscioli
Learning more about the cues my body
is sending me, thereby learning more
about my body, and better adapting
workouts and goals for myself!
Brooke E. Yool
It has helped me to heal faster and
not injure easily. Amazing!
Marisa Birdy Morgan
Control, awareness, living Pilates
every day with every movement you
makewalking, standing, etc!
Ginger Purkey
Ultimately, self condence!
Keri Raley Feldman
Wellness and pain relief.
Letcia Ortiz
How every time I leave a session I feel
fantastic inside out!
Kara Hyatt
Awareness! When we are aware, we can
make changes and receive the gifts.
Z-Susie Kidd
Posture! I have the strength to
stand up and sit down straight with a
strong core.
April Leigh
An amazing revival of condence in a
body with MS!
Cathy Finnis
Posture! Dened by the lengthened
muscles, better self awareness of your
body in space, and the condence
gained in and outside of the body!
BarSculpt
The adaptogenic nature of the method
and each exercise. It always works and
never stops working no matter how
many times youve done a Roll Up or the
Hundredit just keeps getting better!
Stacy Shakti Oliver-Skaggs
Pilates is a lifesaver for me any way!
Ellen Bergsma
Body awareness and from that learning
that I am much stronger because of
Pilates than I ever dreamt possible. I
heart Pilates...it has changed me!
Chelsea Lasater-Patton
Strength, exibility, balance and the
gift of health.
Dolly Kimbro
Other than the obvious strength,
centeredness and grace in movement,
it is the release in emotional stressors
that allow me to feel my spirit, that I
crave the most.
Serena Smith
The ownership you attain over your
body, thereby not being dependent on
others to x you on a regular basis.
Karen Pershall-Wilder
Learning to love me for who I am.
April Sauer
Muscle tone, strength, posture,
condence, exibilityALL OF THEM!
Miranda Spencer
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16 march april 2013
Celebrity Pilates and yoga teacher Kristin
McGee (www.kristinmcgee.com) responds:
Although Joseph Pilates studied some yoga
and incorporated a few moves similar to yoga
postures in his work, Pilates and yoga are
completely different methods.
Yoga originated more than 5,000 years ago in
India and includes an entire system of breathing,
cleansing techniques, asanas (yoga postures),
meditation and service. The yoga we mostly practice
today in America stems from Hatha yoga, which is the
physical aspect of yoga and the poses. Yoga postures
include inversions, standing postures, seated
postures, forward bends, backward bends, hip
openers, arm balances and breath work. In yoga, we
breathe in and out through the nose the entire time.
Yoga is a meditation in movement and each posture
is linked with the breath. There are many styles of
yoga: vinyasa (ow), bikram (hot), kundalini (spiritual
breath work), iyenger (held postures) and ashtanga
(set system of postures that ow like vinyasa).
BULLETIN BOARD
Please set the record straight: What are the differences between
Pilates and yoga? My non-practicing friends are always assuming
the methods are the same and it drives me crazy! R
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Age is just a number for us women, as
long as you know how to keep up with
your changing bodys demands, says
Jennifer Ashton, MD, Ob/Gyn, ABC
Medical Correspondent and author
of Your Body Beautiful (The Penguin
Group, 2012). Here, she shares her
tips for staying strong and healthy
throughout the years.
30s: Hit the weights. Building muscle
mass is key since your body is still
making plenty of testosterone. You can
do this either by lifting free weights, or
by doing resistance-training exercises
like Pilates or yoga. Also, pregnancy
may occur in this decade; lifting weights
is helpful in getting your body back to
its pre-baby shape.
40s: Add high-intensity cardio.
Boosting your metabolism will help
keep you feeling young. Being in the
best shape possible before you go
through menopause can help assure
a smooth transition. High-intensity
cardio has been proven to be most
effective in increasing endurance,
aerobic tness and capacity and even
muscular strength. This means doing
short, hard bursts of cardio rather than
one long, steady workout. Its also a
better use of your time.
50s and beyond: Focus on balance
and exibility. Nothing says
older like instability or poor range
of motion. Pilates is excellent for
developing these features that are
especially
important
in your
50s. Also,
working on
balance and
exibility
(especially in
a 3-D eld of
movement)
while doing resistance and cardio
helps to lean out the muscles,
improve posture and core strength.
For all ages: Get moving. Move your
body six days a week; respect your
bodys need to rest and recover by
taking one day off each week.
Amanda Altman
Stop-the-Clock Fitness
Pilates is a method created by Joseph Pilates,
brought to the U.S. in the early 1920s, with an
emphasis on the powerhouse muscles, which
include our pelvic oor, transverse abdominals,
internal and external obliques, rectus abdominals,
erector spinae, hip exors, back and buttocks. The
goal of Pilates is to strengthen the core and move
primarily from the powerhouse. Pilates can be done
on a mat or on equipment specically designed by
Joe that helps users connect to their cores while
also working all areas of the body.
Both methods are mind/body exercises. It
takes concentration and awareness to practice
Pilates and yoga. But dont expect to do too
many similar things if you were to take each
class. Pilates core work helps yoga students
stay strong and balanced while yogas emphasis
on flexibility helps Pilates practitioners
move through the exercises more fluidly. I
personally love them both and find them to be
complementary disciplines.
18 march april 2013
Turns out the simple act of turning that frown upside
down has some real benets. Heres why you should grin
and bear it, according to Laurel House, aka the Quickie
Chick and a columnist for both Yahoo Shines Fitness and
the Healthy Food channel.
Youll enhance your practice. Think about what your
face naturally does during a very hard workoutwhen
youre pushing the last ve repsyour mouth stretches
out into a smile. Smiling during Pilates, even if you dont
feel like it, is almost like tricking yourself; your brain
actually believes that youre happy. So youre getting
through the tough moments and enjoying them!
Youll stress less. A study published in the journal
Psychological Science shows that smilingand especially
genuine smiling (where your eyes and mouth muscles are
engaged)may play a part in lowering heart rate. Study
researcher Sarah Pressman of the University of Kansas
said that it psychologically helps calm your nerves.
Youll breathe easier. One study on emotions showed
that when people mimic different emotional expressions,
their bodies produce physiological changes that reect the
emotion, such as changes in breathing rate.
Youll stand taller. When it comes to alignment, we
tend to stand a little straighter, taller and more aligned
when we smile. So during your Pilates sessionsmile,
extend your neck away from your shoulders and
have fun!
Carrie Stevens
Put a Smile
on your Face
Created by Veronica Combs, regional
director and master level teacher
trainer for Power Pilates at Classic
Pilates in Dallas, TX, Vbarre fuses
ballet, Pilates and resistance training
into a barre workout for all levels that
pairs dynamic movement with cardio
to whittle your middle while targeting
the hips, thighs and glutes. Aside
from a barre, the moves incorporate
other propsresistance bands, balls,
hand weights and glide boardsand
work multiple muscle groups at once.
The creation of Vbarre came
about through my love of movement
and dedication to helping my clients
reach their tness goals. Vbarre is
the culmination of my lifelong love
of dance paired with my passion
for tness, says Combs. Vbarre is
about body awareness and healthy
movement; once we start we dont
stop. People love this workout
because it is functional, fun and yields
real results.
Vbarre also offers the following
classes: Vbarre BURN with an
emphasis on cardio; interval-based
Spotlight: Vbarre
Vbarre BOOTCAMP; and Vbarre BLEND, which combines Vbarre and
Pilates moves.
For more information on Vbarre, the certication process, and how to nd a
class near you, visit www.vbarre.com, where you can also download and stream
Vbarre video workouts onto your iPad, laptop or smart phone.
Amanda Altman
Can't wait another second to sculpt your Pilates body, get insider info
on the latest trends and products, and connect with your community?
Now you can access our digital edition, lled with all-things-Pilates,
including workouts for all levels from the industry's top pros and real
Pilates success stories, instantly on your very own smartphone or
tablet with the Pilates Style app!
For Android and Kindle devices, please visit
www.magzter.com/US/McAby-Media/Pilates-Style/Health.
INTRODUCING:
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Download a year's subscription or just the current issue now, for
the iPhone and iPad from the Apple App Store.
Never before has going mobile been so amazing for your practice!
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PS House App Ad.indd 1 2/7/13 11:52 AM
20 march april 2013
ASK THE EXPERTS
by Rael Isacowitz and Leslie Dantchik, MS
Rael Isacowitz, MA, has been practicing
Pilates for more than 30 years and is
recognized internationally as an expert
in the eld. In 1989, Rael founded
BASI Pilates

, a comprehensive Pilates
education organization represented
throughout the world.
Nutrition expert Leslie Dantchik, MS,
is the author of the health blog
www.alphabitesnyc.com. The
longtime Pilates and exercise enthusiast
has a Masters in Applied Physiology
and Nutrition from Teachers College,
Columbia University.
Q.
When are you supposed to work with your feet in parallel and when
should you work in Pilates stance (heel together, toes apart)? What is
the biomechanical diference between the two positions?
parallel vs. Pilates stance nutrition tips for all ages
snooze-inducing foods teaching in a strictly classical setting
Q
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The difference between parallel and Pilates
stance is in the rotation of the hip joint. Pilates
stance requires external rotation of the hip joint, but
its not the same as rst position in classical ballet, where the
external rotation of the hip joint is maximized. Pilates stance
is a more moderate external rotation. (First-generation
teacher Kathy Grant compared it to the position of a soldiers
legs when standing at attention.) Of course, when the legs are
externally rotated, the actions of the muscles acting on the
hip joints are different from when the legs are parallel.
I like to compare movements and positions to words
and sentences. We wouldnt want to limit our vocabulary
when talking and writing, and similarly we shouldnt limit our
movement vocabulary. I believe that the more varied
our movement training is, the more functional it will be and
the better it will prepare us for the hugely varied activities
we perform each and every day. Plus, it will enhance the
performance of specic skills.
I practice the Pilates repertoire in both parallel and
Pilates stance, and often Ill intentionally mix it up; an
exercise that I typically perform in parallel, Ill do in Pilates
stance and vice versa. However, there are instances
when the position does make a signicant difference.
For example, if youre doing one of the methods many
hip exor stretches, youll feel the stretch of the hip
exors, quadriceps and hamstrings more profoundly if the
stretching leg is in a parallel position.
Conversely, in exercises where the hip exors are being
used to keep the legs up off the ground, as in many of
the abdominal exercises, it may prove benecial to work
in Pilates stance. With the hip in external rotation, certain
hip adductors can assist the hip exors with hip exion,
keeping the legs elevated. Try it in the Teasers, when your
body is fatigued at the end of an intense two-hour mat
classit may just be your saving grace!
I have always believed, and it is the underlying
philosophy of BASI Pilates, that there needs to be
scientic and artistic reasoning for everything we do. I
believe parallel and Pilates stance are both legitimate,
valuable and interchangeable positions, as long as you
understand the reasoning behind your choices. R.I.
WORLD TOUR 2013
merrithewmindfulmovement
WORLD TOUR 2013
For more info or to register:
merrithew.com/worldtour2013
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This year were going around the world to celebrate the power of mindful exercise. The Merrithew Mindful
Movement World Tour is designed for all members of the ftness communityfrom STOTT PILATES

trained instructors, to individuals who want to incorporate mindful exercise in their practice.
Work directly with our world-renowned Master Instructor Trainers:
Join the Mindful Movement

COLOGNE, GERMANY
April 12 14
Marriott Cologne
NEW YORK CITY, USA
April 26 28
Baryshnikov Arts Center
LOS ANGELES, USA
May 17 19
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PJ OCLAIR
KIM KRAUSHAR
JOHN GAREY
MOIRA MERRITHEW
GERMANY | USA | CHI NA | J APAN | AUSTRALI A | SPAI N | MEXI CO | BRAZI L | UK | CANADA
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22 march april 2013
Q.
Are there any foods
that might help me
sleep better?
A.
Just as a toddler has certain
nutrition requirements, so
do adults, and those needs
change from decade to decade.
Throughout your life, a number of
factors and events will determine the
foods youll need. Establishing a
healthy-eating regimen early on will
enable you to lay the groundwork
for the years to come.
As you enter your 20s, although
youve reached your growth
maturity, its crucial to build up
bone strength and density. To
achieve this, aim for foods high
in calcium (low- or nonfat dairy,
spinach, kale), vitamin D (wild
salmon, sardines, fortied eggs),
magnesium (quinoa, Swiss chard,
pumpkin seeds) and lean protein
(chicken, sh), which all help to
increase bone mass. Women,
on average, lose more iron than
men as a result of Mother Nature
knocking on the door every month.
Adding lean beef, poultry, beans
and lentils to your diet will keep
levels up and give you a boost of
energy, too.
Heading into your 30s, especially
if youre thinking of getting pregnant,
folate becomes increasingly
important. This B vitamin, which
can be found in fortied whole
grains, dark leafy greens, broccoli
and oranges, supports a healthy
pregnancy in helping to prevent
neural tube defects. Along with
folate, incorporating cholesterol-
lowering monounsaturated fats
(avocados, olive oil, almonds)
and omega-3s (halibut, sardines,
axseed) will help decrease the risk
of heart disease.
In your 40s, 50s and beyond,
your calcium and vitamin D
needs are higher. Hormonal
changes occur, perhaps causing
an increase in abdominal fat and
bone loss that can lead to diabetes,
osteoporosis and other age-related
chronic diseases. To counteract
these effects, eat a variety of
antioxidant-rich fruits (blueberries,
grapes, apples) and vegetables
(dark leafy greens, artichokes, red
peppers, eggplant), which are not
only loaded with ber to promote a
healthy heart, but have been shown
to improve memory and have
cancer-ghting properties.
No matter your age, maintaining
a healthy weight by eating a balanced
diet while staying active are key
components to ensuring a stronger
you. Early prevention is the key to
success. Falter now and youll feel the
repercussions later. L.D.
Q.
Should you eat
diferently in
your 20s, 30s,
40s and beyond?
A.
Research has shown that not
getting enough sleep on a regular
basis can contribute to a number
of health concerns, including weight gain.
While stress and illness are two common
causes, if you nd yourself tossing and
turning, your diet may also be to blame.
Knowing which foods to eat and avoid
can be your best defense against a
sleepless night.
Historically thought of as the answer to
insomnia, your mom may have been on to
something when she suggested a glass of
warm milk at bedtime. Tryptophan, found
in dairy, is necessary for the production
of serotonin (promotes relaxation) and
melatonin (regulates sleep). However,
what your mom probably didnt know is
that in order for this sleep-inducing amino
acid to work effectively, you need to pair it
with carbohydrates to ensure accessibility
to the brain. Add a cup of whole-grain
cereal or oatmeal to your non-fat milk
for a late-night snack.
Other foods that boost the availability
of these important chemicals include
brown rice, turkey, wild salmon,
Brussels sprouts, spinach, baked potato
and garbanzo beans. Still having trouble
catching zzzs? Snack on a cup of tart
cherries, one of the few foods out there
that naturally contains melatonin.
Magnesium and potassium are
two additional natural muscle relaxers.
Deciencies of these essential minerals
have also been linked to insomnia,
so incorporating foods like bananas,
almonds and sweet potatoes into your
diet can contribute to a peaceful slumber.
While it may seem obvious to swap the
late-night latt for herbal tea, remember that
caffeine can also be found in chocolate,
soda and even in some medications. And if
youre looking to rest easy, limit the amount
of alcohol you drink each week (one
beverage for women, two for men), since it
can disrupt sleep patterns.
Finally, dont end your day with a
large, high-fat meal. Although you may feel
sleepy right after, there is a greater chance
of developing acid reux or heartburn, which
makes it harder to stay asleep.
In addition to choosing the right foods,
develop a routine that includes regular
exercise and a consistent sleep schedule
that you can stick to, and youll dream
easier in no time. L.D.
20s
40s
30s

pilatesstyle
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Programming Pilates
for Youth Course
3rd Pilates Teacher
Training Summit
June 7 9, 2013
Miami Beach Resort and Spa
Miami Beach, FL
June 6 7, 2013
Miami Beach Resort and Spa
Miami Beach, FL
The 2013 Summit continues the work begun at the 2011
Summit, specifcally the exploration of the components of
teacher training programs. Our intention is to agree upon
a template delineating the minimum essential components
required for comprehensive Pilates teacher training by
the end of June 8.This template will later be presented
to a larger audience for further validation. On June 9, Mr.
Pat Sweeney, School Administration Consultant from the
Wisconsin Educational Approval Board will speak about
the processes involved in obtaining state licensure as a
school, as well as the value school regulation has for the
school itself, and for the development of an industry.
There is no charge to attend this event, however delegates
must register. Everyone who is involved in Pilates teacher
training from around the world is
invited to attend whether or not they
are a PMA member. PMA CECs = 12
This course has been created by the PMA Pilates Youth
Program Committee for teacher trainers, to facilitate the growing
interest and need for teaching material and safety guidelines to
appropriately work with the youth of our communities.
By participating in this course attendees will:
learn how to work with specifc age groups and why
each group needs to be worked in specifc ways
understand how to work with the youth population safely
learn how to develop a program in a number of
different settings (school, studio, youth center)
experience what it is like to be a participant in a youth class
practice teaching a sample class
develop sample lesson plans
There is no charge to attend this event, however in order
to attend delegates must be working as a Pilates teacher
trainer and/or developing curriculum for a Pilates training
school. Application required. PMA CECs = 12
www.pilatesmethodalliance.org
24 march april 2013
Q.
I recently moved to an area that ofers mostly classical Pilates, and nd myself
not only having to explain my training (which I am very proud of) but I am
often asked to conform to the classical repertoire. When growing your
company and programs, did this come up for you? How did you handle it?
A.
This is an exceptional question and one that
touches on some very sensitive subject matter.
I will try to tread cautiously as I answer your
question, and hope I do not offend anyone in the process as
that is not my intention.
I think it is very unfortunate that the Pilates industry
became so politically charged at some point. I certainly
dont remember it that way in the early years (pre-1995).
Yet, it is part of the growth process, and I suppose it is to
be expected from an industry that has grown literally by
millions in the past decade.
First, I would like to differentiate between the terms
classical and authentic (or true). Classical denes
a style of Pilates, which is as close as it can be to the
original work created and performed by Joseph
Pilates. Authentic and true, imply that any style that is
different from this form is therefore not authentic and
not true to the method. In my opinion, this is judgmental
and absolutely unacceptable. We know that all of the
rst-generation teachers who studied with Joseph Pilates
himself (referred to as Elders) wereand arequite
different from each other in their styles and approaches. Is
one elder truer or more authentic than another? Absolutely
not! They are all authentic and are all true.
The person who probably stayed closest to the classical
repertoire and the sequencing in which it is performed is
Romana Kryzanowska. While its the right of classical
teachers, who perhaps studied under her tutelage
to ask you to conform, it is also your right to say no.
I cannot speak for other educational organizations, but I
can speak for BASI Pilates in saying that BASI has always
remained true to the work, to the philosophy, to the
intentions and to the repertoire of Joseph and Clara Pilates.
This is in our mission statement, it is in the course material,
and it is an underlying theme in everything we do and
teach. I myself am classically trained and spent many years
mastering the classical repertoire.
At the same time, I would not be true to myself if I
ignored the process of evolution, modern science and,
very importantly, contemporary society and its unique
needs. I have spent my career navigating this very delicate
line of staying true to the work and true to myself. I take
this responsibility very, very seriously, as thousands of
people have put their trust in me to give them the best
education available in Pilates and
steer them in a positive direction.
If I deviate too far, then it is no
longer Pilates. If I remain too rigid,
then I am not honoring evolution,
and in some cases, what is best for
the body, as we know it today.
Judging from the outcome,
25 years of offering high-quality
education to thousands of students
from around the globe, and having
recently visited eight countries
this year alone and many more in
previous years, I would say we have
struck a good balance.
It comes down to respect and
being open-minded and open-
hearted. There are many Pilates
education organizations, and I am
certain most are doing a great job.
Those that are not are the ones
that are simply not providing well-
rounded and thorough education.
This statement is not based on
whether the feet are positioned exactly as Joseph Pilates
had them in 1945, or whether the Reformer features the
exact dimensions and is made of the same materials
as Joseph Pilates used in 1955. It is based on integrity,
intention and curriculum.
Organizations like the Pilates Method Alliance (PMA),
and similar ones in other countries, have done a great deal
to bring the community together and to establish standards
within the industry. But, of course, not everyone belongs
to the PMA. Each person will make his or her own choice
whether or not to become a member of such organizations.
However, whether they belong or not, or whether they
teach exactly as Joseph Pilates did or not, misses the point.
The point is that we need to accept and embrace our
colleagues. Their work should be evaluated not only on
the basis of where they were trained but how they teach
and whether they embody the philosophy of Pilates and
incorporate it into their lives. Claiming to be authentic or
true is not in keeping with the Pilates philosophy, as I know
it. Pilates has no place for such judgmental and exclusive
comments. You are probably a teacher who is true and
authentic. Keep it up! R.I.
STYLE 1 STYLE 2 STYLE 3 STYLE 4
x +
JOES TEACHINGS
YOU
How add up:
=
A style
TRUE
to you!






A comprehensive Pilates Teacher Training Program
Created by First Generation Pilates Elder
Certified by Joseph H. Pilates
LOLITA SAN MIGUEL
Taught by Lolitas Disciples, Graduates of her
2-year Pilates Master Mentor Program
Domestic and International Education locations
www.lolitaslegacy.com email info@lolitaslegacy.com
Tel. 561-626-1032
For Lolitas Pilates Master Mentor Program for experienced Pilates teachers only,
Visit www.lolitapilates.com
To register for
courses or fnd
out more visit
PilatesInstructorAcademy.com
ONLINE CONTINUING
EDUCATION COURSES!
We are so pleased to now ofer our exercise
science-based Pilates Teacher Training certifcate
and continuing education courses in webinar format.
Find Personal Best Pilates Instructor Academy on Facebook | Follow Us on Twitter.com/pilatesPBPIA
Now you can have the most detailed and high quality
Pilates teacher training classes, developed by a
team of Master Pilates Instructor with over 60 years
of combined experience in the industry, delivered
directly to your computer or mobile device. Our
webinars will allow you to learn at your convenience,
anywhere in the world 24/7/365. Earn PMA and
ACE CEUs from home!
Taught by Amanda Jessee, MA, PMA-CPT, CSCS, a 25 year
veteran in the feld of exercise science and health & ftness,
national conference presenter
26 march april 2013
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With its open airy feeling, calm
atmosphere and eclectic client
mix, Elixir Pilates & Wellness studio
in Wheat Ridge, CO, looks like a
regular studio. But Elixir is also
the home of the Body Talk/Body
Trauma program, a specialized
therapeutic Pilates program for
clients who seek healing from
trauma and abuse. Six years
ago, I developed the program
after recognizing the relationship
between physical symptoms and
unresolved emotional issues, says
Elixir owner, Mary Jo Tyman, who is
a trained psychotherapist as well as
a Peak Pilatescertied instructor.
Most of her clientele have
suffered some sort of traumatic
experience, including sexual
assault, domestic violence and
physical injuries that have resulted
in chronic physical conditions like
The Healing
Power of Pilates
How one studio uses the method to help clients recover
from sexual abuse and trauma. by Anne Marie OConnor
bromyalgia, pelvic instabilities and
weight issues. She works with them
in private sessions, which lets her
bring her therapeutic skills into the
Pilates training environment.
Tymans training allows her to
listen to the body talk of her
clients. She watches for dissociative
processes, a coping mechanism
many survivors rely on that allows
them to remove themselves from
difcult situations by detaching
from their physical bodies. As
a body trauma therapist, I have
to be acutely attuned to clients
discomfort and encourage them
to stay present, face the pain and
release the emotions, she says.
When Lindsey* came to work with
Tyman a year and a half ago, she was
overweight, out of shape and anxious
about beginning an exercise program.
Having survived abuse, her body was
full of painful memories; not only did
she hate the thought of exercise, she
despised her own body. After her
third Pilates session, she wept with
delight and exclaimed how for the
rst time she was loving exercising,
Tyman reports. It has now been 18
months and Lindsey continues to do
privates twice a week because she
loves the way Pilates makes her look
and feel. Certain touches or exercises
can still trigger painful memories and
emotional release, but she has come a
long way from the woman who hated
everything about herself.
FROM THE TOP: TYMAN GUIDES A BODY
TRAUMA STUDENT DOING SINGLE LEG
BRIDGE ON THE REFORMER; MANY
BODY TRAUMA STUDENTS EVENTUALLY
TRANSITION INTO REGULAR GROUP
CLASSES.
*not her real name
After her third Pilates
session, she wept
with delight and
exclaimed how for
the rst time she was
loving exercising.
After her third Pilates
session, she wept
with delight and
exclaimed how for
the rst time she was
loving exercising.
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EMoves of the Month:
For Canoeing and Kayaking!
Mermaid to help increase exibility in the side body,
including the obliques, intercostal muscles and hips.
1. Sit on your left butt cheek with your knees bent, your
top shin in front of your bottom shin and your heels toward
your butt.
2. Grab your right ankle with your right hand and inhale as
you bring your left arm up to your ear. Exhale as you reach up
and over to a high diagonal, keeping your arm close to your
ear. Hold for 3 seconds. Inhale as you come back up to center.
Do 2 more repetitions, reaching a little lower each time.
3. After your last rep of step 2, inhale as you come back
up to center, and make a T with your arms. Bring your left
hand to the mat as you extend your right arm by your ear.
As you exhale, bend your left elbow toward the mat and lift
your underside, reaching toward your left side. Hold for 3
seconds. Switch to your opposite butt cheek, and repeat
entire exercise.
T I P S : Pull your low ribs toward your spine to prevent arching
in your lower back. Work your lifted butt cheek toward the mat.
Keep the shoulder of your arm on the mat away from your ear.
Its okay to slightly lift your opposite shoulder.
MODI F I CAT I ON: If you have tight hips, separate your legs
so that they look more like a Z.
Whether youre a serious kayaker braving class IV rapids or a casual canoer paddling around for fun,
use the benets of Pilates to increase your strength, stability and endurance on the water. Practice
these exercises three times a week on non-consecutive days.
Side-Bend to strengthen the side body, especially the
obliques, and work on shoulder stability, both of which help
with power and preventing injuries while paddling.
1. Sit on your left hip with your legs stacked and knees
slightly bent to your right side, feet hard-exed and in line
with your body.
2. Keeping your left arm straight, align it with your hip on the
mat a few inches away from your shoulder, ngertips facing
away from your body. Lean into your left arm and place your
right arm long on top of your legs, palm facing up.
3. Pressing rmly into your left hand, inhale as you lift your
hips as high as you can as you simultaneously reach your
right arm up and over your head.
4. Exhale as you lower your left hip back to the mat and
your right arm to your legs. Do 48 repetitions, then switch
sides and repeat.
T I P S : Work your low ribs toward your spine, and keep your
hips stacked the entire time, while actively pressing your
legs together. Make sure your shoulder doesnt pass your
wrist. Press all ve knuckles in the pad of your hand into
the mat. As you lift, keep the shoulder of your working arm
drawn onto your back.
MODI F I CAT I ON: Place one foot in front of the other
instead of stacking them.
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Kristen Matthews, a Los Angelesbased instructor, received her certication with Power Pilates in 2003 and is currently a teacher trainer for the Equinox
Pilates training program. Kristen views Pilates as more than just a form of exercise, but also a way to enhance strength, exibility and movement in all aspects
of life. For more information, visit www.kristen4pilates.com, or check out Kristens twitter (@kristen4pilates) and Facebook (Kristen 4 Pilates) pages.
For another exercise geared toward paddlers, see page 90.
by Kristen Matthews
pilatesstyle.com 29
First-generation teacher Lolita San Miguel,
the only living instructor to have studied
under the tutelage of Joseph Pilates himself, will be leading a
group of practitioners and enthusiasts to Monchengladbach,
Germany, for the 2013 Monchengladbach Annual Pilates Day
Celebration and International Congress. Back in 2011, San Miguel
erected a monument of Joseph Pilates at the very site where he
was born and held the rst International Conference there.
On May 10, world-renowned teachers from the world over
San Miguel, Kathy Corey, Kevin Bowen, Brett Howard, Dr. Aaron
Spector, Kristi Cooper from the U.S.; Verena Geweniger, Ute
Weiler from Germany; Alan Herdman, Amit Younger from the
U.K.; Suus Wilms, Becky Reijs from Hollandalong with other
top instructors from BASI, Peak, Polestar and Balanced Body
and PMMP Pilates Masters will gather for three days of mat and
apparatus workshops, classes and seminars. To learn more and to
book your spot, visit www.lolitapilates.com.
Third-Annual
Pilates
Pilgrimage
Stop germs dead in their tracks with AIREXs
ingenious new mats. The Switzerland-based brand,
known for their Pilates-perfect props, recently
added a revolutionary antibacterial agent to
their signature closed-cell foam material. Both
the Coronella 200 and Corona 200 models now
contain the improved hygiene formula, which
kills the antibiotic-resistant and highly
aggressive CA-MRSA, increasing
the durability and longevity of
the mats. Were ready to (un)
roll ours! ($121.29 for
Coronella 200 and
$177.86 for Corona;
www.airex-mats.com
for stores).
Pristine
Practice
These reusable bottles will help you stay
hydrated while doing some good for
the planet at the same time. Talk about
drinking responsibly!
FOR THE COFFEE AND TEA DRINKER:
BOBBLE BREW BY BOBBLE
This multipurpose bottle brews loose tea
and tea bags, plus coarse ground coffee,
with its dangling tea ball. Double
insulation ensures your drink of choice
stays warm or cold ($14.99 per 15-ounce
bottle; www.waterbobble.com).
FOR THE DO-GOODER:
STANDARD MOUTH STAINLESS STEEL
WATER BOTTLE BY HYDRO FLASK
Thanks to its BPA- and aluminum-free,
double-wall vacuum insulation, this bottle
keeps warm drinks piping hot for up to
12 hours and icy drinks chilled for up to 24
hours. Five percent of the proceeds are
donated to a charity of your choice ($19.99
per 12-ounce bottle; www.hydroask.com).
Drinking Green
FOR A CLEAN BOTTLE:
CLEAN ETHICS
BOTTLE BRIGHT
Carrie Stevens
FOR THE CONTROL FREAK:
SIGG ACTIVE TOP
Implemented for the rst time on a SIGG
bottle, this rotary slide valve control
system contains open/close, air and clean
functions ($28.99 per 1-liter bottle;
www.mysigg.com).
FOR THE TRAVELER:
CONTIGO GRACE AUTOSEAL
With its patented technology, this
bottle automatically seals between sips,
preventing spills and leaks when youre
on the go ($12.99 per 24-ounce bottle;
www.gocontigo.com).
FOR THE TIME-CRUNCHED:
HYDROS SIDE FILL BOTTLE
Filtered tap water in less than 20 seconds?
You bet! Not only does H2O get puried
as it enters the container, the charcoal lter
contains an antimicrobial coating, which
helps to prevent bacteria build-up ($27.99
per 16-ounce bottle; www.hydrosbottle.com).
Since drinking ltered water
out of a dirty bottle pretty
much defeats the purpose, we
love these effervescent tablets,
made from a non-toxic formula
thats biodegradable and chlorine-
free. They dissolve in water,
cleaning all types of drinking
containers and removing stains
($11.95; www.cleanethics.com)
Carrie Stevens Amanda Altman
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STRESSFUL SITUATION: I feel
pressure to lose those last 10
pounds.
SOLUTION: Although change is
often challenging, it shouldnt feel
like pressure; it should feel fun
and natural. Enjoy creating healthy
change in your life by adopting
good mood foods, including:
apples and beans for dopamine
production; strawberries and nuts
for endorphin; almonds and leafy
greens for epinephrine; sh and
spinach for norepinephrine; and
turkey and bananas for seratonin.
Avoid caffeine, rened sugars and
substitutes, alcohol and processed
food and drinks.
STRESSFUL SITUATION: Im feeling
overwhelmed balancing my family,
friends, work and me time.
SOLUTION: Your physical and
psychological health form the basis
of being able to put time and energy
into these other areas, so the rst
priority must be your health. Put some
time aside for your own well-being.
Learn to say no, and commit to taking
charge of your life.
STRESSFUL SITUATION: My
business is booming and I cant nd
time to t lunch in, much less
a workout.
SOLUTION: The best time to make
time for yourself is rst thing in the
morning, since as the day progresses,
it may become difcult to nd
time for yourself. Or, block out one
appointment during your workday to
allow yourself some uninterrupted
you time. If this is not possible,
then the reality is that you simply
have taken on too much work. In
this case, it would be a good idea to
limit the number of new clients you
accept until you have established
balance. You could refer new clients
to a colleague whose work you trust,
and in doing so, you help to build a
supportive community.
STRESSFUL SITUATION: My boss is
giving me more work than Ill ever be
able to complete.
SOLUTION: Approach your boss
in the morning; the bloods cortisol
levels are typically higher in the
mornings (peaking at around 8
a.m.), and therefore people are
often more able to cope with stress
at this time of the day. Be calm but
sincere. Emphasize your love for
your job and how important it is for
you to perform at your best, and
explain how the workload youre
experiencing is preventing you from
performing as optimally as you
would like to. There may be times
when staff members naturally end
up receiving a heavier workload, and
emphasize that you are happy to do
so, but that on a long-term basis,
you dont want to get out of balance
and in doing so lose any of your
enthusiasm or edge in giving your
best at work.
STRESSFUL SITUATION: I got off
track with my diet for the past
few days and now Im tempted to
forget it.
SOLUTION: Find a diet that is
integrated into your whole way of
liferather than a short-term strategy
to achieve a particular resultthat
allows you to eat a wide variety of
foods and still enjoy less healthy foods
in moderation.
Torre Puckett
Squash Stress
Formulated with plant-based cleaners,
J.R. WATKINS GRAPEFRUIT ALL
PURPOSE CLEANER can be used
on everything from appliances to walls.
We love the leak-proof sprayer and old-
school labels, printed with soy ink ($4.99
per 24 uid ounces; www.jrwatkins.com).
Enzyme-based, fragrance-free
EARTHWORM MOLD STAIN &
MILDEW STAIN TREATMENT
breaks down the nasty stuff like
a pro ($8.19 per 22 uid ounces;
www.acleanearth.com).

Spring
Cleaning
This season, tidy up the house
without any harmful ingredients.
These fresh-smelling, all-natural
cleaners will get just about any
dirty job done.
30 march april 2013
Stress ishow should we put it?the worst. Even though Pilates helps us stay sane, there are still scenarios
where we succumb to nail biting, teeth clenching and hair pulling. We dont know about you, but were sick
of it! We turned to world-renowned stress expert, Paul Huljich, author of Stress Pandemic: The Lifestyle
Solution (Mwella Publishing, 2012), for his best coping strategies for some of our more stressful situations.
Soothe Your Sore Spot
HEAD, NECK AND SHOULDERS: IGNATIA
Discovered by a Jesuit missionary serving in the Philippines in the late 1600s, this plant
has been found to calm nerves and reduce the stress that can lead to a tight upper
body and tension headaches. Youll nd it in pill form in stores.
KNEES, ELBOWS AND WRISTS: CETYL MYRISTOLEATE (CMO)
CMO acts as a moisturizer on dry and brittle joints, cushioning the joints and
repairing cell membranes, says Cannone. Some researchers have been so
impressed with CMO they say it may be an alternative to the use of non-steroidal
anti-inammatory drugs for treatment of osteoarthritis. Cannone says researchers at
the University of Connecticut have used CMO to alleviate pain in 100 percent of their
patients with joint and muscle pain in one or both knees, and a double-blind study at
the Joint European Studies Program conrms these ndings, revealing that subjects
who took CMO experienced up to 87 percent improvement in pain relief. In addition,
The Journal of Rheumatology reported on a double-blind study of patients with
chronic knee osteoarthritis where the CMO group saw signicant improvement while
the placebo group saw none. CMO is available in capsule form.
BACK: RHUS TOX
Rhus Tox, another ancient natural pain remedy, helps to eliminate stiffness and aches
caused by inammation in both muscles and joints, says Cannone. Its good for sprains
and back aches, too. Rhus Tox comes in both tablet and pellet forms.
LEGS, ANKLES AND FEET: BELLADONNA
For centuries, healers have used the Belladonna plant as a powerful anesthetic for surgeries,
since it helps to reduce swelling, eliminate muscle twitches (hello, calf cramps!), relieve nerve
pain, soothe muscle aches and stop shooting pains. As a bonus, it also helps relieve nasal
congestion, perfect for allergy season. Belladonna retails as both pellets and tablets.
ALL-OVER RELIEF: MENTHOL
Menthol is an ancient herbal pain-relief medicine used by the Greeks, Romans and
Egyptians to rapidly cool painful are-ups in muscles and tendons, says Cannone. As
a stick, spray or body lotion, menthol tricks the body by sending a cooling, pleasing
sensation to your brain that thwarts the stinging heat of inammation.
Carrie Stevens
KISS MY FACE LAVENDER MANDARIN
PEACE SOAP kills germs on 101 surfaces,
from your hands to your dishes to your Pilates
mat! Ten percent of the prots are donated
to Seeds of Peace, an organization that works
to foster teenage leaders ($8.99 per 17 uid
ounces; www.kissmyface.com).
Concentrated, USDA certied organic
VERMONT SOAP NATURAL PINE
FLOOR CLEANER works wonders on
wood oors, thanks to a combination of
pine, coconut, olive and jojoba oils, aloe
vera and rosemary extract ($9.98 per 16
uid ounces; www.vermontsoap.com).
THE HONEST CO. HONEST
BATHROOM CLEANER IN
EUCALYPTUS MINT, formulated
with tea tree oil, gets out tough
stains on tubs, tiles, counters and
more ($7.95 per 24 uid ounces;
www.honest.com).
Amanda Altman
For the most part,
working out makes us
feel exhilarated, but
sometimes a tough
session can lead to
tight muscles or achy
joints. To help you tame
tension the natural way,
we called on Jesse
Cannone, CPT, author of
The 7-Day Back Pain Cure
(Bush Street Press, 2011)
and co-founder of The
Healthy Back Institute in
Burlington, VT. Cannones
study, published in the
Journal of Alternative
and Complementary
Medicine, showed that
nearly 71 percent of
chronic pain patients he
treated with homeopathic
pain remedies felt better
for the long-termand
with no harmful side
effects. Here are the
remedies, available at
your local vitamin shop,
that Cannone found
worked best for the
different areas of the
body. As always, consult
with your physician
before adding any new
supplement to your diet.
32 march april 2013
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A dip in energy can strike at any time
when youre running to and from the
ofce, the studio and everywhere in
between. But with these delicious, all-
natural bars, youll have the power to
stay fueled all day long. Say buh-bye to
the low blood sugar blues!
Shake Things Up
Keep it interesting with
these on-the-go, all-natural
protein drinks.
Nutty and fruity, PURE NAT URAL S bars come in three vegan and
gluten-free varieties: Peanut Raisin Crunch, Chocolate Almond and
Superfruit Nutty Crunch ($1.69 per bar; www.thepurebar.com).
Per bar ( Peanut Raisin Crunch): 200 calories; 12g fat; 18g carbs; 7g protein
Made from 70 percent organic ingredients, LUNA F I BER bars have
seven grams of ber, plus calcium, iron, folic acid and vitamin D to
boot. Available in Chocolate Raspberry, Peanut Butter Strawberry and
Vanilla Blueberry ($1.39 per bar; www.lunabar.com).
Per bar ( Chocolate Raspberry): 110 calories; 3.5g fat; 25g carbs; 2g protein
BY THE BAR
Thick and decadent CALNATURALE
SVELTE, made with organic soy milk,
makes a great pre- or post-workout
refresher. Available in Chocolate,
French Vanilla, Spiced Chai and
Cappuccino ($2.99 per 15.9-ounce
bottle; www.sveltebrand.com).
Per serving (Chocolate): 260 calories; 10g
fat; 35g carbs; 16g protein
ORGAIN blends organic ingredients
brown rice, whey protein and green
tea extractto make a delicious,
portable meal. Choose from Creamy
Chocolate Fudge, Sweet Vanilla Bean
and Iced Caf Mocha ($3.50 per
bottle; www.drinkorgain.com).
Per serving (Chocolate Fudge): 255
calories; 7g fat; 32g carbs; 16g protein
Organic, gluten-free NUWI QUINOA
SMOOTHIE WI TH NATURAL BLUEBERRY
FLAVOR contains vegan protein
derived from quinoa ($17.50 for 6;
www.nuwi.us).
Per serving: 160 calories; 1.5g fat, 36g
carbs, 3g protein
MI X 1 ENHANCED PROTEIN SHAKES pack
the protein, plus 23 vitamins and
minerals. Flavors include Blueberry-
Vanilla, Mixed Berry, Mango, Key Lime
and Tangerine ($3.29 per bottle;
www.wholefoodsmarket.com).
Per serving (Blueberry-Vanilla): 200
calories, 2.5g fat, 29g carbs,
15g protein
pilatesstyle.com 33
Split organic, three-ounce PROBAR ME AL bars, lled with fruits and
seeds, in half for a snack. Choose from 12 smooth, dense avors like
Chocolate Coconut, Koka Moka and Oatmeal Raisin ($3.35 per bar;
www.theprobar.com).
Per bar ( Chocolate Coconut): 370 calories; 18g fat; 48g carbs; 8g protein

RI SE ENERGY
+
BARS, with all-organic ingredients like
antioxidant-rich goji and acai berries and almonds, are
available in ve avors. We love the Coconut Acai
($1.89 per bar; www.risebar.com).
Per bar ( Coconut Acai ): 210 calories; 12g fat; 23g carbs; 4g protein
Perfect for picky eaters, E ARNE ST E AT S CHE WY GRANOL A BARS
feature a heart-healthy mix of whole grains, such as amaranth,
oats and quinoa. Available in Superfood Trail Mix, Dark
Chocolate Almond and Power Grain & Flax ($3.89$5.99 for 5;
www.earnesteats.com).
Per bar ( Superfood Trail Mix): 140 calories; 3.5g fat; 25g carbs; 3g protein
RI CKL AND ORCHARDS GREEK YOGURT BARS combine a drizzle
of sweet yogurt with chewy oats. Choose from eight varieties
like Cherry Almond, Toasted Coconut and Peanut Butter ($12.99
for 12; www.ricklandorchards.com).
Per bar ( Cherry Almond): 160 calories; 6g fat; 22g carbs; 7g protein
CORA Z ONA S OAT ME AL SQUARE S contain a full serving of plant
sterols (from fruits and whole grains), which have been shown to
help reduce cholesterol absorption. Available in seven avors,
ranging from Chocolate Brownie & Almonds to Cranberry Flax
($13.99 per 12-pack; www.corazonas.com).
Per serving ( Chocolate Brownie & Almonds): 180 calories; 7g fat; 27g carbs; 6g protein
Low in sugar, T HI NK T HI N CRUNCH F RUI T & NUT bars are
a gluten-free treat. Available in Blueberry, Cherry and
Cranberry Apple ($1.99 per bar; www.thinkproducts.com).
Per bar ( Blueberry): 180 calories; 11g fat; 16g carbs; 8g protein
Valentina Palladino
34 march april 2013
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FACIAL
FITNESS
Because you dont get a second chance to make a rst
impressioneven in the wee hours of the morning
weve rounded up some stellar, paraben-free products
to make your most important asset glow even brighter.
Plus, a mask you can make in your own kitchen!
POST-WORKOUT
SPRITZ
DAY GLOW
ALL EYES ON YOU
Reduce pufness and redness with
Repchage Eye Rescue
Pads, infused with antioxidant-rich
green and black teas. They helped
widen our peepers, even at 6 a.m.
($38 for 60; www.repechage.com).
SAUNA IN SECONDS
La Bella Figura Healing Facial Steam
Tea, formulated for sensitive skin with organic,
soothing jasmine and anti-inammatory
cardamom, mimics a steam room experience
($20 for 4 bags; www.labellagurabeauty.com)
MASK MIRACLE
Tata Harper Resurfacing
Mask, with pore-minimizing pink
clay, exfoliating white willow extract
and skin-plumping beet extract, works
wonders while you shower ($55 for 1
uid ounce; www.tataharperskincare.com).
Oil-free, lightweight
Fairiche Radiance
Day Moisturizer
noticeably brightens skin
with anti-aging vitamin C
and hydrates with beet root
extract ($55 for 1.7 uid
ounces; www.fairiche.com).
Jurlique Herbal Recovery
Night Mist feels divine after an
evening mat class, thanks to deeply
penetrating and softening rose,
marshmallow and calendula
($49 for 30 mL; www.jurlique.com).
by Amanda Altman
pilatesstyle.com 35
Formulated by Repchage CEO and founder Lydia
Sarfati, this DIY honey and almond scrub, designed
for oily or combination skin, is just the thing for
banishing blackheads and leaving your skin with that
oh-so-silky, smooth feel.
Honey is a natural humectant with soothing and
antiseptic properties, and ground almonds, soft in
texture, make excellent, gentle exfoliators. Oatmeal
is known for its soothing and conditioning effect on
the skin, says Sarfati.
HONEY AND ALMOND SCRUB
1
4 CUP PLAIN OATMEAL
2 TABLESPOONS PURE HONEY
2 TABLESPOONS BUTTERMILK
1
2 CUP ALMONDS
Combine oatmeal, honey and buttermilk
in a blender, then pour into a bowl.
Blend almonds for one minute, then
reincorporate oatmeal mixture,
blending until smooth.
Draw a bubble bath or shower,
allowing the bathroom to get steamy,
and apply mask to your cleansed face
and neck. Hop into the tub/shower,
leaving the mask on for 10 minutes. Then
rinse for a smooth, silky feeling.
GET BUFF
Vegan suki Exfoliate
Foaming Cleanser
works double duty, cleansing
with lemongrass extract and
exfoliating with a super-
effective combo of alpha
hydroxy acid, natural sugars
and rice ower ($32.95 for
30 mL; www.sukiskincare.com).
JETSETTER SKIN
Elemental Herbology Moisture Replenish
kit includes ultra-smoothing, travel-size goods
Purify & Soothe Cleansing Balm, Cell Plumping Facial
Moisturiser, Facial Glow Radiance Peel and Facial
Soufe Cremas well as a cotton cleansing cloth
($60; www.elementalherbologyus.com).
GOLDEN GIRL
Orogold 24K Vitamin C
Booster Serum contains real
ecks of 24K gold, along with
vitamins E and C, for glowing skin
pretty much on contact ($198 for
30 mL; www.orogoldcosmetics.com).
SLEEP TIGHT
CUT THE LINES
Part of the new Hypoallergenic Collection,
Perricone MD Firming Eye Cream
employs antioxidants from olives and
neuropeptides to keep ne lines, crows feet
and dark circles at bay ($65 for .5 uid ounce;
www.perriconemd.com).
BLACKHEADS,
BE GONE!
Before bed, slather on John
Masters Organics
Mandarin Moisture
Revitalizer, with anti-aging
mandarin extract and cell-
renewing glycoproteins, to
reveal a radiant complexion
come morning ($48 for 1 uid
ounce; www.johnmasters.com).
36 march april 2013
T
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DOUBLE-DUTY
PUMA WOMENS TRAINING GLOSS TOTE
The ruched design and space-age silver polyester fabric looks
ultra-cool paired with jeans and high-tops on the weekend
($60; Dr. Jays stores, www.drjays.com for locations).
WOMENS ADIDAS BY STELLA MCCARTNEY
YOGA MEDIUM DUFFEL BAG
The taffeta fabric lends a dressed-up look and features adjustable straps which can
be cinched tight to minimize bulk, makes it super-practical ($70; www.adidas.com).
MZ WALLACE QUILTED SMALL METRO TOTE
No one will even suspect youre toting your gym stuff,
thanks to the chic quilted styling and the understated
color. Water- and stain-resistant, it can be folded, packed
and even crushed without losing its shape. Six interior
pockets keep all your other necessities organized ($175;
The Shop at Equinox, www.equinox.com for locations).
NIKE BUCKET SLING BAG
More sophisticated than a backpack, but just
as easy to carry, thanks to a strap that easily
adjusts from a cross-body style to a tote
version. A ventilated shoe storage section
keeps clothing odor-free ($70; www.nike.com).
pilatesstyle.com 37
Streamline your look with a bag that
can go from work to Pilates to out
on the town.
REEBOK NORTH SOUTH TOTE
This vibrant shopper-style hold-all can t all your
workout essentials, with room left over for les or
produce from the farmers market ($30; Reebok
stores nationwide, www.reebok.com for locations).
NEW BALANCE WELLNESS TOTE
Stash work essentials in one of the dual
compartments (one is padded to protect your
laptop) and your exercise clothes in the other.
A removable, washable cinch sack holds
smaller items ($65; www.newbalance.com).
WORKOUT
BAGS
Claire Coghlan
ATHLETA SPRING TOTE
The gray color is subtle enough for work and so on-trend for spring. Two internal
compartments plus a removable shoe bag keep workout and work gear separate
($79; www.athleta.com).
LIEBESKIND NAOMI NYLON TOTE
Two handlesand the feminine pink nylon fabricmake it easy to transition
from the ofce to Pilates class to cocktails! Also works great as a plane carry-
on ($110; The Shop at Equinox, www.equinox.com for locations).
38 march april 2013
E
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10
S
The Last
The nal 10 pounds of a weight loss journey
is like the last frontierits the hardest
territory to cross. Heres how to do it.
By Jonny Bowden, PhD, CNS, aka The Rogue Nutritionist
Pounds
So you want to nally lose that last 10 pounds? They may be the most
difcult of your weight-loss journey. Think about it. When you see a
400-pound guy on The Biggest Loser drop 10 pounds in a week, hes
actually losing 2 percent of his weight, which isnt all that difcult,
relatively speaking. But 10 pounds for a 150-pound woman represents
about 7 percent of her total weight, which is much harderand not just
because the percentage is larger. Its also harder because that 150-pound
woman is way closer to her ideal weight than our 400-pound Biggest Loser
contestant. But very, very far from impossible.
Facing Reality
You denitely shouldnt expect progress to come as quickly as it did in the
beginning. Youre battling an array of hormones like ghrelin, resistin, leptin,
adiponectin, insulin, cortisol and glucagon, all of which are involved in the
regulation and deregulation of appetite, and in the storage or release of fat.
Working together, they tend to keep you at your weight set point, which is
difcultbut not impossibleto break through.
Despite the double-digit weight loss you see on reality shows, most
people can only drop about one to three pounds a week, especially when
theyre as close to their ideal weight as 10 pounds. So gure this journey
is going to last at least three to ve weeks, if you go with the Jump-Start
strategy, or up to 10 weeks if you choose the slower route.
pilatesstyle.com 39
Strategy Number One: Jump-
Starting Your Weight Loss
This rst program works like a charm,
but its a bit challenging to stay with. Ive
included it for those of you who want to
lose those 10 pounds in the quickest (yet
safest) way. If it seems too tough, worry
notIve also included a second strategy
that that will work just as well, but theyll
take a bit more time.
Before I tell you the specics of what
to eat for this fat burning plan, I want to
introduce a technical term: glycogen.
Glycogen is just the storage form of
carbohydrates. Heres why it matters:
When you eat foodespecially
carbsmuch of it breaks down into sugar
(technically glucose); that sugar oats
around in your bloodstream and serves as
fuel for the muscles. Glucose molecules
are like coins in your pocketconvenient
for immediate use, but how many do you
really need? Its a pain in the neck to carry
around dozens of dimes and quarters, so
most of us convert them into paper money.
And the same thing happens in your body.
You have a certain amount of sugar in your
bloodstreamwhich the body uses as
immediate fuel, just as you use quarters
for a parking meterbut the excess gets
stored as something called glycogen.
When we frequently eat high-carb
meals, which provide more than enough
glucose for our bodys immediate energy
needs, the rest turns into glycogen and
storage fat. (You can store approximately
1,800 calories of glycogen in the body.)
When and if we run out of glucose,
theres always that extra glycogen waiting
to be mobilized and reconverted back
to glucose, so dipping into the fat stores
becomes quite a challenge.
So the rst order of business for this
plan is to stop loading up on glucose and
to begin to deplete our stores of glycogen,
so the body has no choice but to use fat as
its main source of energy. Adding exercise
to the mix accelerates the process even
further because it further depletes the
glucose and glycogen thats available and
forces your body to burn fat.
And now, the plan.
So, heres the plan. Day one, eat nothing
but protein. Day two, protein and
vegetables. Day three, its back to protein
alone. And then on the fourth day, were
going to add one serving of a slow-
burning (i.e. low-sugar) carbohydrate
like brown rice, sweet potatoes or even
al dente pasta. And then were going to
repeat days one through three to round
out the week.
Do not try to do a low-fat
version of this program. Fat
is not your enemy hereits
actually your friend.
40 march april 2013
Despite the double-digit
weight loss you see on reality
shows, most people can
only drop about one to three
pounds a week, especially
when theyre as close to their
ideal weight as 10 pounds.
So for the rst three days, youll be
depleting your glucose and glycogen
stores. Now its pure fat burningyour
body will actually be burning by-products
of fat metabolism called ketones, which
the body just loves to use for energy. But
then on the fourth day youre going to give
your body something it hasnt been used to
gettingcarbs!
The reason for eating this carb-containing
meal on the fourth day is to prevent your
bodys metabolism from fully adjusting to
using ketonesfatas an energy source.
You frustrate that adaptation response, which
keeps your body guessing (metaphorically
speaking) and keeps all your fat burning
hormones working at optimal levels.
For the second week and beyond, theres
a slight modication. Add vegetables to
all the protein days except for one day a
week, which will continue to be protein
only. (It doesnt matter which day is protein
only, as long as you do it one day a week,
consistently.) So, for example, week two
might look like this:
DAY 1: Protein only
DAY 2 and 3: Protein and vegetables
DAY 4: Protein and vegetables plus one
serving of carbs
DAY 5, 6 and 7: Protein and vegetables
This creates a perfect situation for fat
burning; glucose isnt being poured into
your bloodstream from the food you eat,
so your body is going to just have to open
up those formerly locked fat cells and
begin releasing fatty acids which will be
used, ultimately, for fuel.
You can continue in this manner till youve
lost that 10 pounds, or you can follow the
plan for a week, then move onto strategy #2.
Low-fat? No way!
Do not try to do a low-fat version of this
program. Fat is not your enemy hereits
actually your friend. You should eat whatever
fat comes along with the protein (whether
its wild salmon, grass-fed beef or whole
eggs) plus use whatever reasonable amounts
of fat you like to prepare your food. Saut
vegetables (you can choose kale, broccoli,
lettuce, cabbage, cauliower, mushrooms,
green beans, onions, asparagus, cucumber,
spinach, any kind of peppers or zucchini)
in butter, coconut oil, olive oil or Malaysian
palm oil. Or feel free to put some butter on
top of your vegetables.
Brilliant, right? This will denitely force
your body to start to access fat stores
for energymeaning they get burned
because you wont be feeding the glycogen
beast, and you certainly wont be driving
your blood sugar or your insulin levels
through the roof.
Strategy Number Two: Easy Diet
Tweaks to Melt the Last 10 Pounds
Okay, now lets suppose youre already
eating a really great diet, low in sugar, high
in omega-3s, moderate in calories but youd
just like to lose the last few pounds standing
between you and your goal weight. Try
these easy tips to ne-tune your existing diet
so that you can nally drop the nal 10.
EAT APPLES. Eat an apple 30 minutes
before every meal, or at least before
lunch and dinner. Heres why: An applein
addition to being one of natures
healthiest foodsis a natural weight-loss
aid. Its mostly water, it has a high amount
of ber (which slows the rate at which
sugar enters the bloodstream) and its
whats known in nutrition as a high-
volume food, meaning it takes up a lot of
space in the tummy while providing
relatively few calories. Its a remarkable,
all-natural appetite suppressor.
START EVERY MEAL WITH EITHER
A SMALL GREEN SALAD OR A
BOWL OF CONSOMM. Studies by
Barbara Rolls, Ph.D., professor of nutritional
sciences at Penn State University and the
author of The Volumetrics Weight-Control Plan:
Feel Full on Fewer Calories, show that people
who eat a healthy appetizer like a salad or a
bowl of non-cream soup naturally consume
about 10 percent fewer calories at their meal.
A bowl should contain about 100 calories per
serving; examples include vegetable broth or
soup, consomm, minestrone, tomato and
chunky soups like chicken.
PUT VINEGAR ON YOUR SALAD.
According to Jeff Volek, Ph.D., associate
professor of kinesiology at the University of
Connecticut, vinegar helps regulate blood
sugar, thus reducing the secretion of insulin
Nutrition editor Jonny
Bowden is, among other
things, the co-author
of Living Low Carb:
Controlled-Carbohydrate
Eating for Long-Term
Weight Loss (Sterling,
2013) and The Great
Cholesterol Myth: Why
Lowering Cholesterol
Wont Prevent Heart
Disease and the Statin-
Free Plan That Will (Fair
Winds, 2012).
Day 1: Protein only
Day 2: Protein and vegetables
Day 3: Protein only
Day 4: Protein and vegetables plus
one serving of carbs at any one meal
Day 5: Protein only
Day 6: Protein and vegetables
Day 7: Protein only
Protein suggestions: Grass-fed
beef, wild salmon (or any other
sh), buffalo burgers, turkey, tuna,
tofu and free-range whole eggs are
preferable choices.
Vegetables: All vegetables are
acceptable in any amount, except
corn and potatoes.
Carbs for carb day: One serving
of sweet potato, yams, baked
potato, brown or basmati rice, whole
grain pasta al dente. You may also
substitute a portion of legumes
(beans or lentils) for any of the listed
carbs, even though these foods are
part protein.
(the fat-storing hormone). Any white vinegar
will do, but for extra nutrients, use apple
cider vinegar.

ALLOW THREE HOURS BETWEEN
DINNER AND BEDTIME. Trainers
have been telling clients not to eat after 7
p.m. for eons, but thats just not realistic for
many people (although if you can do it, go
for itit works!). But the actual time of your
last meal is less important than the number
of hours you wait before going to bed.
Ideally, try to stay up at least three, and
even better four hours, between the last
time you ate and the time your head hits the
pillow. This prevents your body from being
in fat storage mode when you go to bed.
LEARN TO LOVE WASABI PEAS.
When stuck in an airport recently and
looking for a damage-control snack, I found
wasabi peas at a fruit and nut stand. I had
forgotten how good they are and what a
perfect snack they make. With only 80
calories and 4 grams of sugar, they are
crunchy, lling and so wildly spicy theyre
impossible to eat them mindlessly. (But stick
to one serving.)
GET MORE SLEEP. The connection
between poor sleep and weight gain
has been shown in countless studies. The
reason? Lack of sleep is a stressor, and
stress puts on weight. Try going to bed a
half an hour earlier. Keep the room cool and
dark, and turn off the television. Volumes
have been written about the importance of
sleep for health, but its also critical for
weight loss.
NEVER SKIP BREAKFAST.
Grandmother was rightits the most
important meal of the day. People who skip
breakfast tend to overeat at the next meal,
with a resultant surge in insulin, the fat
storage hormone. Whats more, their blood
sugar is destabilized, leading to a greater
likelihood of cravings and snacking. Bonus
points for focusing on protein at breakfast
and skipping the potatoes, toast and juice.
GO NUTS. Nuts are another great snack,
and one that can actually lead to weight
loss. Several large epidemiological studies
have found that people who consume about
ve one-ounce portions of nuts per week have
signicantly lower body mass indexes than
those who dont indulge.
So there you have it. Two plans, one
goal: to banish the last 10 pounds, once
and for all. Choose the plan that suits you
best, and give it a try. I think youll be very
pleased with the results. PS
Program
10
The Last
Pounds
42 march april 2013
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After doctors removed a large tumor near her brain, Risa Sheppard
was unable to walk or talk. Today, shes back running her teacher-
training business, thanks in part to Pilates.
After doctors removed a large tumor near her brain, Risa Sheppard
was unable to walk or talk. Today, shes back running her teacher-
training business, thanks in part to Pilates.
Finding
It was a sunny Saturday in March of 2006. I was meeting my
longtime friend and client, Katherine, for lunch. As I stood
outside the restaurant, my head was spinning. I was seeing
stars and had difculty standing up. I made it through part
of lunch but then had to excuse myself, explaining, I need
to go home as I think I have food poisoning. (The fact that I
had these symptoms before lunch should have been a clue!)
In fact, for the past three months, I had been feeling
dizzy, had a pounding headache and had been throwing up
almost daily.
I had been to my ear, nose and throat doctor with
complaints of losing hearing in my right ear. Oh, you just
dont want to listen to your husband, he said. I went to my
internist. Its all in your head. Your mother complained of
the same thing, he added.
As I drove down the Ventura Freeway after lunch, I
started vomiting into a bag. Enough was enough. I needed
an answer.
DEMAND FOR A DIAGNOSIS
I went back to the ENT doctor. I want a picture, I insisted.
I knew something was wrong and three months had already
passed. Reluctantly the doctor sent me for an X-ray and an
MRI that afternoon.
The following morning, he had an answer for me. Risa,
you have a benign tumor in your right ear. Its called an
acoustic neuromaits a growth in your right inner ear that
is pressing against your brain. You have to have it taken out
or it will be fatal.
Acoustic neuroma is a noncancerous growth that
develops on the eighth cranial nerve, which connects the
inner ear with the brain. The nerve had two tasks: one is
involved in transmitting sound; the other helps send balance
information from the inner ear to the brain. When they get
large enough to press on the brain stem or cerebellum,
they can be deadly. Although the acoustic neuroma I had
was large, the prognosis was good, but I would have loss of
hearing in my right ear and loss of the balance nerve.
Despite the dire diagnosis, I actually felt better. An answer!
We can x it! A week later, I had surgery at St. Vincents Hospital.
I was told I would be up and about in ve days.
UNEXPECTED COMPLICATIONS
After my initial surgery, I did not wake up. It turned out
the area of the surgery was not draining. The surgeon
explained to my husband and father, If we dont put a
drain in she may die. So I had to have a second surgery to
put in a shunt.
by Risa Sheppard by Risa Sheppard
Balance
my
pilatesstyle.com 43
d = v
0
t + a t
2
c
2
=a
2
+b
2
-2ab cos C
E=mc
2
Na
2
B
4
O
7
10H
2
O
Finding
Balance
my
Although the second operation, which took about four
hours, was successful, I did not wake up for another day.
It was touch and go for several days and I was in intensive
care for two weeks. During this time, I was later told I had a
tremendous headache and kept screaming, I want to cut
my head off!
When I nally did awake, my head was bandaged, I had
IVs coming out of my arms, and I didnt recognize anyone
around me. I could barely talk or eat and needed assistance
even drinking a glass of water.
LOST WEEKS
I do not recall a moment of this time. I do remember
waking up one night and seeing my father sleeping on
the oor next to me! He slept on the oor each night to
make sure I had somebody I knew there in the mornings
when I awoke. Having him there was a great comfort and
somehow helped me feel safe.
My husband tells me he performed simple Pilates
moves on my body, such as stretching my hamstrings,
back, neck and shoulders. He knew how important it was
since my body was so used to it. He made sure my back
stayed in alignment by adjusting my hips so they lined
up properly!
I dont remember seeing my staff at the hospital, but I
know they came. My assistant at the time visited me daily
and played Scrabble with me to help my brain synapses.
Eventually, I was moved out of the ICU and could start
walking, but I had to have a belt around my waist to help
hold me up. I was dizzy at rst; however, as days went by,
I became more stable. My ve-day hospital stay ended up
lasting for three and a half weeks! Worse yet, I had little
control over my body, and for an active Pilates teacher, that
was very hard to accept.
ALWAYS IN MOTION
I was born and raised in Los Angeles; my father was an
editor at the Los Angeles Examiner and my mother was a
Donna Reed type who was overprotective and nurturing.
My mother always told me I could achieve anything I set my
mind to and taught me to be honest, loving and forgiving of
myself and others. Most importantly, she taught me to rise
above all things, words I would remember as I recovered.
Even as a child, I was very activebike riding, tree
climbing and swimming were my favorites. I also had the
acting bug from a young age; I attended Hollywood High
and then UCLA, graduating with a degree in Theatre Arts.
At UCLA, I taught creative dramatics to autistic children. I
F
c
= ma
c
= mv
2
/r
44 march april 2013
discovered I loved teaching and gured I could
always be a therapeutic movement teacher if
acting did not work out.
INTRODUCTION TO CONTROLOGY
A few years later, in the mid-1970s, I was divinely
guided to a little-known movement teacher named
Ron Fletcher, who ran the Ron Fletcher School of
Body Contrology in Beverly Hills. Ron had studied
with Joseph Pilates and Martha Graham in New
York. After Joe died, Clara Pilates gave Ron her
blessing to take the work of her late husband out
west. I fell in love with the work. I loved the feeling
of being a dancer without being a dancer. It
answered my longing to use my body correctly.
I taught at Rons studio for ve years before
embarking on my own. I took the work of the
machine to the oor, combined it with Rons
oorwork and Joes matwork and what I had
learned from Jack LaLanne, dance masters and
several physical therapists I knew. From that
conglomerate of learning, I created The Sheppard
Method, which I call classic Pilates with a
personal touch. For the next 20 years, I taught it
to clients in their homes.
When Pilates started to get popular, a physical
therapist/chiropractor named Fred Lerner at the
Beverly Hills Orthopedic Back Institute hired me
to teach his therapists this brand new way to
exercise. They [the therapists] were not happy that
a non-therapist was showing them another way
to exercise. But soon, after I transferred my home
clients to the orthopedic studio, we all started
to learn from each other and we are friends and
colleagues to this day.
My dream was to have my own studio; however,
nances always kept me from taking the plunge.
When the Orthopedic Back Institute closed in
2003, I remember saying, If not now, when? So I
opened my studio in West Los Angeles, CA.
NO TIME TO BE SICK
The studio was an instant success. I had to
hire extra trainers to accommodate all the new
clientele. I established a successful teacher-
training program. The summer of 2006 was
going to be especially busy. A friends wedding
was coming up and there was another Sheppard
Method certication in August. A lot of clients
depended on me. I had no time to be sick.
But, as the saying goes, life happens when
youre busy making other plans. So I scheduled the
operation, thinking Id be back in six weeks max.
But I wasnt even released from the hospital
until ve and a half weeks later, and was in no
condition to even consider returning to the studio.
I could barely sit up. I couldnt even bathe myself.
I had no appetite and had lost so much weight I
looked anorexic.
MIND POWER
Some people thought I would never work or be
active again, but I refused to believe them. I was
determined. My years of spiritual and mental
practice gave me the skills to use my mind in a
positive and healthy way to achieve the healing
my body now craved. As Joseph Pilates said, It is
the mind which shapes the body.
A physical therapist and an occupational
therapist helped me to learn to walk and talk
again and to perform simple household chores.
A speech therapist helped me regain my speech
ability and word pronunciation.
My dear friend and 25-year Sheppard Method
teacher Anne Grimaldo would also come to the
house twice a week to perform Pilates moves with
me. She had me do the Hundreds, modied Roll-
Ups and simple Leg Lifts and stretched my lower
back. I remember looking up at her one day and
saying, Gosh, were great!
Those simple moves and the care with which
Anne instructed helped me feel psychologically
and physically like there was a light at the end of
the tunnel. Anne and my other teachers realized
it would take discipline, gentleness and time to
see me through. But see me through they did. I
credit Pilates for my physical and mental recovery,
knowing it accelerated the healing process and
allowed me to get back to work full time faster
than the doctors had anticipated.
After about three months, I was able to stand
up in the shower without my husband holding
me up, stay up past 6 p.m. and perform everyday
tasks with greater ease. But it was slow. And I
missed work, missed the studio and missed my
clients and teachers.
FROM TOP:
SHEPPARD WITH HER
STROKE PATIENT
KATHERINE WOLF;
SHEPPARD GETTING
BACK TO WORK IN
THE STUDIO.
pilatesstyle.com 45
BACK TO WORK
One day, a long-term client of mine called and
said, I miss you and Pilates. I dont care what you
do, just sit there and tell me what to do. So I did.
I went to the studio and sat next to her, telling her
to use the blue spring, take off the red spring
and watched as she performed the leg and
footwork and other moves. I was back. Sort of.
A week later, I decided to try the Reformer for
the rst time since my surgery, using one spring
only. The next time I graduated to two. At rst I
could only work for ve minutes, then 10. Soon I
got it up to a half hour. I would start with just the
leg and footwork on the Reformer, then move to
modied abdominals. I remember how good the
Short Spine felt to me, how good it was to stretch.
Whenever I was able to perform a new move, I felt
as though I had won a million dollars.
AN UNEXPECTED SETBACK
The challenge came when I went back to
teaching, about four months after surgery. I
started with one client a day, though I was used
to teaching up to 10 in a day. Then I decided
to do two. Unfortunately, I couldnt make it
through the second session. I started to cry. Irv,
my wonderful client, couldnt have been more
understanding. Gradually, though, over the
next three months, I was able to increase my
clientele from one or two a day, up to four and
ve by the next month. It wasnt until January
2007, six months later, that I felt able to take on
a full schedule of clients.
I would say it took me a good two years to
fully regain my strength. I am so grateful to my
wonderful teachers, my fabulous family and
generous friends for all their help in seeing me
through this life experience.
Today, almost seven years later, life is good
and getting better. Though I cant hear out of
my right ear, and I may not have a balance nerve
(which means I cant do super-advanced Pilates
moves), my studio is going strong. I am back
doing teacher training, workshops and working
out up to 10 clients in a day! I also did a DVD,
A Gentle Formula for a Strong Body (Sheppard
Method, 2010).

A NEW SENSE OF EMPATHY
My experience has enabled me to have more
empathy for others with brain trauma. Ive been
teaching Pilates to Katherine Wolf, a 30-year-old
stroke patient, who was hospitalized for a year and
a half. She couldnt walk or talk well and had little
balance. Weve been working together twice a
week for almost a year; her balance is much better
and her strength is improving.
I intend on becoming more and more
involved with brain trauma and its recovery
through Pilates. In fact, I gave a talk on my
research at the PMA convention in Las Vegas last
November with physical therapist and Pilates
instructor Sherri Betz.
Since the surgery, I have traveled to Europe
twice, and am looking forward to a spring trip to
Ireland, my dear mothers ancestors homeland.
Ten years ago, I promised to take her there.
Unfortunately, she passed away before we could
go. But now I intend to keep it. I know that I
would not have recovered if it were not for the
lessons of faith passed on from her, and the life
movements I have learned from Pilates. PS
CLOCKWISE FROM LEFT:
SHEPPARD PICTURED HERE WITH
PILATES INSTRUCTOR RINI STARKEY
(LEFT) AND JANINE DEZARN,
CO-DIRECTOR OF THE SHEPPARD
METHOD CERTIFICATION PILATES
PROGRAM (RIGHT); SHEPPARD HAS
REGAINED HER ABILITY TO WORK
ON ALL APPARATUSES; STRETCHING
OUT THE TEACHER IS STARKEY.
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SPRING
Target tough-to-tone areas while
lengthening, strengthening and stretching
your entire body with this perfectly
portable Magic Circle workout.
workout by Melanie Hawkins edited by Amanda Altman
SHAPE
-
UP
46 march april 2013
T I P S : Make sure to keep your lower
abdominals engaged by maintaining
the pelvic tilt. Imagine that your legs
are oatingput all of your weight into
your abdominals and keep your upper
body still.
MODI F I CAT I ON: Make the
movement smaller: Bring your knees
up and only lower halfway down
instead of lowering your feet back to
the oor.
VAR I AT I ON: Repeat steps 12. Then,
maintaining your pelvic tilt, keeping
your legs turned out and abdominals
engaged, extend your legs in line
with your knee joints. Making sure not
to lower or lift your legs so that you
maintain your abdominal connection,
bend your knees back to the starting
position. Do 810 repetitions, ending
with your legs extended straight and
squeezing the Circle 10 times.
If winters left you with a case of love handles, droopy arms or
a less-than-lifted bottom, its time to get to work, stat! Were
calling on one of our favorite props, the Magic Circle, to help
whip your entire body into shape long before bikini season.
One of the many things I love about Pilates is that you
only need a body and a mat to do it. However, adding a
prop like the Magic Circle can take your workout to another
level, says cover girl and Pilates teacher Melanie Hawkins,
who created this total-body routine.
The Circle is nothing short of Magicit will leave your
muscles feeling all red up! The Magic Circle will help
challenge your balance and stability while targeting such
problem areas as the waist, inner thighs, glutes and the
back of the arms, says Hawkins. As an added bonus, this
prop is easy to bring with you anywhere.
Although this routine is designed for intermediate and
advanced practitioners, there are plenty of modications
to choose from, making this workout perfect for anyone
up to three times a week, explains Hawkins. Feel free to
ow through each exercise at your own pace. A speedier
rhythm will get your heart rate up while a slower pace will
challenge your strength and technique.
Dont wait till summer to start looking your best. Tote
your Circle to the park and get started! PS
L E VE L : all
P R OP : Magic Circle
P UR P OS E : strengthens the lower abdominals and hip exors; develops
scapular stabilization
S ET UP : Sit with your tailbone tucked under, making a C shape with your
lower abdominals and pointing your pubic bone toward the ceiling, knees
bent and shoulder-width apart, legs and feet slightly turned out. Place the Circle
between your legs above your ankles. Your forearms are at your sides pressing
into the oor, palms at, and elbows parallel and squeezing toward each other.
1. Inhale and deepen your pelvic tilt so that your pubic bone faces the ceiling and
your lower abdominals are engaged while keeping your shoulder blades pulling
down your back and toes on the oor.
2. Exhale and using your lower abdominals, lift the Circle and your knees up to
almost a 90 degree angle, maintaining the posterior pelvic tilt (C shape).
3. Inhale and lower your knees and the Magic Circle back to the starting position.
Do 610 repetitions.
Double Knee Lift
GEAR GUIDE STOTT PILATES

Fitness Circle Pro, 14 ($65; www.merrithew.com/stottpilates)

pilatesstyle.com 47
Variation 1: Half Roll-Up With Rib Cage Arms
L E VE L : intermediate/advanced
P R OP : Magic Circle
P UR P OS E : strengthens the abdominals; promotes
shoulder stabilization
S ET UP : Sit tall with your legs together straight out in
front of you, toes pointed, spine long and shoulders
down. Extend your arms straight in front of you at shoulder
level, holding the outer Circle pads with your palms facing
each other.
1. Inhale as you sit even taller, drawing your abdominals in
and up as you lengthen your spine.
2. Exhale as you tuck your tailbone under and rock back
into a Half Roll-Up position, with your pubic bone facing the
ceiling, keeping your arms straight and parallel to the oor.
3. Inhale as you lift the Circle above the crown of your
head, keeping your shoulders down and trunk still.
4. Exhale as you lower your arms and the Circle back down
to the starting position. Do 510 repetitions of steps 34.
5. Roll back up to return to the starting position.
L E VE L : intermediate
P R OP : Magic Circle
P UR P OS E : strengthens the
powerhouse (rectus abdominis
and external and internal oblique);
develops spinal articulation;
enhances spinal exibility
S ET UP : Lie on your back with your legs
long and together, toes pointed. Extend
your arms straight overhead on the oor,
holding the outside pads of the Magic
Circle with your palms facing each other,
ngertips long and together. Keep your
shoulders down, ribcage closed and
abdominals engaged.
1. Inhale as you lift the Circle above
your shoulders to a 90 degree angle
with straight arms.
2. Exhale as you nod your chin toward
your chest and curl your head and
shoulders off the oor, keeping the
Circle in line with the crown of your
head. Continue to peel your spine off
of the oor one vertebra at a time,
deepening the scoop of your abs.
Roll-Up
3. Continue to roll up and over your legs, articulating through your spine and
keeping your abdominals scooped and your shoulders down, until your arms are
parallel to the oor over your legs. Do 810 repetitions.
T I P S : Imagine that you are rolling up and over a large beach ball while keeping your
abdominals in a tight contraction or C shape to keep your spine from attening.
Keep your palms slightly squeezing on the Circle and your shoulders down.
MODI F I CAT I ON: Do the exercise with bent knees.
T I P S : Imagine that there are strings attached to the top
of your ears, pulling them up toward the ceiling as you roll
back to your position while keeping your neck long. Keep
your shoulder blades down and wide on your back the
entire time. The only things that should move are your arms;
keep your body still without rocking forward or backward as
you lift the Circle up and down.
MODI F I CAT I ON: Do steps 1 and 2 with bent knees. Hold
the step 2 position and then roll back up to the starting
position. Do not lift the ring up and downkeep it still and
in front of you. Do 510 repetitions.
48 march april 2013
L E VE L : advanced
P R OP : Magic Circle
P UR P OS E : strengthens the abdominals and hip
exors; promotes shoulder stabilization; develops
coordination and control
S ET UP : Same as in Variation 1.
1. Repeat Steps 1 and 2 of Variation 1.
2. Inhale as you lift the Circle above the crown of your head
while simultaneously extending your left leg out at a 45
degree angle, keeping your shoulders down, trunk still and
abdominals engaged.
3. Exhale as you lower your arms and leg back down. Repeat
with your other leg. Do 35 repetitions on each side.
4. Roll back up to the starting position.
Variation 3: Half Roll-Up
with Figure-Eight Rotation
L E VE L : intermediate/advanced
P R OP : Magic Circle
P UR P OS E : strengthens the
obliques (waist) while maintaining
scapular and pelvic stabilization
S ET UP : Same as in Variation 1.
1. Repeat Steps 1 and 2 of Variation 1.
2. Keeping equal weight on both of
your hips, twist your torso to your right
side, initiating the movement from
your obliques while keeping your arms
straight.
3. Maintain the torso twist, and bring
your arms down on a diagonal line
outside of your hips and then upward
on a diagonal line toward the ceiling,
keeping your shoulders down.
4. Immediately return to center and
repeat steps 23 on the other side.
5. Do 810 repetitions, keeping the
movement owing.
T I P S : Keep your arms straight and your
pelvis and legs still. Your arms should
continuously ow from side to side,
making a gure eight, while keeping
your shoulders down throughout.
Variation 2: Half Roll-Up with Ribcage Arms
and Alternating Leg Lift
T I P : Only lift your leg as high as you can stay connected to
your abdominals.
1
2
3
4.A
4.B
4.C
pilatesstyle.com 49
Rolling Like a Ball
L EVE L : intermediate
P R OP : Magic Circle
P UR P OS E : strengthens the powerhouse;
stretches the back; challenges balance
S ET UP : Sit with your knees bent holding the
Circle in your hands with the balls of your feet
on the inside pad of the Circle. Extend your elbows
wide to your sides while keeping your shoulders
down and abdominals tight, and rock back slightly to
balance on your sitz bones, immediately engaging
your lower abdominals. Bring your thighs in tight
toward your chest and round your body into a ball.
1. Rock back on your sitz bones, nding your balance.
2. Inhale as you roll back onto your upper back,
keeping your shoulders down and legs curled tightly
into your chest.
3. Exhale as you roll forward to return to the starting
position. Do 10 repetitions.
T I P S : Make sure that you roll back onto your shoulders,
not your head or neck. Maintain your C shape the entire
time. Allow the Circle to help you maintain your position,
holding your legs with your arms.
VAR I AT I ON: After
completing step 3, hold
your end position and do
10 pulses, pulling your
knees in an inch toward
your chest using your lower
abdominals, feeling a burn
in the abs, not your thighs.
After the pulses, extend your
legs out in front of you while
holding the Circle for a nice
hamstring stretch.
L E VE L : all
P R OP : Magic Circle
P UR P OS E : strengthens and tones the
hamstrings, glutes and inner thighs; stretches
the tops of the thighs
S ET UP : Lie on your back with your knees bent
and shoulder-width apart, feet at on the oor. Place
the Circle between your thighs, with your arms by
your sides, palms at on the oor.
1. Exhale as you press your hips toward the ceiling,
maintaining a neutral spine, and squeeze the Circle
tightly to engage your inner thighs and glutes.
2. Inhale as you lower your hips back to the starting
position, keeping your spine long and neutral (like a
plank of wood). Releasing the squeeze on the Circle.
Do 810 repetitions.
T I P : Make sure to keep your spine long and
straightnot roundedand bridge up and down in
one piece.
ADVANCE D: After you come into Bridge, extend
your right leg out in line with your left knee, while
keeping your hips still. Hold the position for 1 full
breath. Lower your right leg and repeat on your
other side. Do 10 repetitions, alternating sides, (5
reps for each leg) and on your last rep, hold your
right leg straight and squeeze the Circle 6 times.
Repeat on your left side.
Neutral Bridge with Inner Thigh Squeeze
Check out our e-newsletter for a bonus exercise from Melanie.
Sign up for free at www.pilatesstyle.com.
WANT MORE MAGIC
CIRCLE MOVES?
50 march april 2013
Swimming
L E VE L : intermediate
P R OP : Magic Circle
P UR P OS E : strengthens the back,
spinal extensors and rotators, triceps,
glutes and hamstrings
S ET UP : Lie on your stomach with your
arms behind you, holding the outer pads of
the Circle in between your palms with long
ngers and elbows bent at a 90 angle and
squeezing in toward each other. Keep your
legs straight and slightly apart.
1. Inhale as you straighten your arms
and lift your chest and legs off the oor,
keeping your knees straight and toes
slightly pointed and your arms gently
squeezing in on the Circle.
2. Flutter your straight legs up and down
like you are swimming, alternating legs and
breathing in through your nose and out
through your mouth for 10 breath cycles.
T I P S : Make sure that you reach through the
crown of your head, keeping your neck long.
Reach as long as you can through your legs.
Pull your abdominals in and up to your spine
so that they are engaged, protecting your
lower back and stabilizing your pelvis.
Chest Expansion with Tricep Press
L E VE L : all
P R OP : Magic Circle
P UR P OS E : stretches the chest
muscles; strengthens the upper back
and triceps
S ET UP : Kneel with your legs parallel,
on the balls of your feet and toes, while
holding the Circle behind you with straight
arms and long ngers. (Youll feel your
triceps engage right away.)
1. Inhale as you lift the Circle up, keeping
your arms straight and your chest open.
2. Exhale as you lower your arms back to
the starting position. Do 10 repetitions.
3. On your last rep, keep your arms up
instead of lowering them back down and
pulse the arms up 1 inch, 10 times, moving
from your triceps.
T I P S : Keep your arms straight and elbows
back. Try not to round your shoulders forward.
SETUP
1
2
SETUP 1
pilatesstyle.com 51
L E VE L : all
P R OP : Magic Circle
P UR P OS E : strengthens the inner
thighs and external rotators
S ET UP : Lie on your right side with
your legs straight and turned out in
line with your trunk. Place the Circle in
between your legs with your top leg on
the outer pad of the Circle just above
your ankle bone and your bottom leg
turned out on the bottom, inside pad
of the Circle. Rest your head on your
bottom hand, propping yourself up on
your elbow, and place your top palm
at on the oor in front of your body.
Leg Pull Side Press Down
L E VE L : all
P R OP : Magic Circle
P UR P OS E : strengthens the
inner thighs, hamstrings and
external rotators
S ET UP : Same as above.
1. Exhale as you press your top leg
down on the Circle and hold the
squeeze for a breath, keeping your
legs straight and turned out and your
bottom leg still.
Leg Lift Side
L E VE L : all
P R OP : Magic Circle
P UR P OS E : strengthens the
obliques and outer thighs;
challenges balance
S ET UP : Lie on your right side with
your legs straight, parallel and in line
with your trunk. Place the Circle just
above your ankle bones so that your legs
are both inside the Circle; press your top
leg up and your bottom leg down.
1. Inhale as you press your legs on the
Circle so that your outer thighs are
engaged and the Circle feels tight on
the outsides of your ankles.
Leg Pull Side
1. Exhale as you lift your bottom leg off the oor, squeezing your inner thighs
close together.
2. Inhale as you lower your leg back to the starting position. Do 10 repetitions
on each side.
T I P : Make sure you maintain a straight line with your trunk, engaging your
abdominals so that you dont lean forward or back.
2. Inhale as you release the squeeze to return back to the starting position. Do
10 repetitions on each side.
T I P : Make sure you maintain a straight line with your trunk, engaging your
abdominals so that you dont lean forward or back.
2. Exhale, engaging your obliques, lengthen your legs and lift them off the oor
while holding the Circle, moving as though your legs and the Circle are one unit.
3. Return to the starting position. Do 10 repetitions on each side.
T I P S : Make sure you really press your legs open against the Circle so that you can
isolate your obliques. Think of the movement as an abdominal exercise rather than
using too much leg strength.
52 march april 2013
Hamstring Stretch
L E VE L : all
P R OP : Magic Circle
P UR P OS E : stretches the hamstrings and calves
S ET UP : Lie on your back and place the right
ball of your foot on the inside pad of the Circle,
holding the opposite pad of the Circle with your
hands. Bend your right knee and extend your left leg
straight on the oor.
1. Inhale as you bend your knee into your chest.
2. Exhale as you extend your right leg to a straight
position toward the ceiling while exing your foot and
holding the Circle. Hold the position for a few breaths.
Repeat on your other leg.
T I P S : Make sure that you keep your working leg
straight to get the most benet from the stretchit
doesnt matter how high your leg goes. For an easier
transition, follow up with the IT Band Stretch on your
right side (see below), then repeat the sequence on
your left side.
MODI F I CAT I ON: Bend your bottom knee for a less
intense stretch.
IT Band Stretch
L E VE L : all
P R OP : Magic Circle
P UR P OS E : stretches the IT bands (outer part of
the thighs)
S ET UP : Lie on your back with your left leg
extended long, and place the ball of your right
foot on the inside pad of the Circle, holding the Circle
with your left hand. Extend your right arm straight out
to your side at shoulder level, palm facing up.
1. Exhale as you gently pull your right leg across your
body to your left side, keeping your right leg straight
and your right hip down. Hold for a few breaths. Repeat
on your other side.
As a professional ballerina, Melanie Hawkins fell in love with the method while rehabbing a dance
injury and has been teaching Pilates ever since. Trained by Maria Leone of the PhysicalMind Institute,
she teaches at Bodyline Pilates Studio in Beverly Hills and also works privately with home clients and at
other studios in the Los Angeles area. After dancing for The Sarasota Ballet Company and Ballet Eddy
Toussaint, Melanie went on to receive her BFA in Theater at the Hartt School in Connecticut. She currently
lives in Los Angeles, where she also works as an actress. Melanie loves what she does and is inspired by
her clients while helping them to reach their own personal goals. She believes that the Pilates
method is one of the key ways to sustain the mind/body/spirit connection for both herself and
her clients. For more information, visit www.melaniepilates.com.
T I P : This is not a big movementmake sure your hip
stays down.
MODI F I CAT I ON: Bend your bottom knee for a less
intense stretch.
1
2
pilatesstyle.com 53
h
Have you ever felt like there is a trafc
jam going on in your body? After jumping
rope, I feel like I have a four-car pileup on
the bottom of my left foot. That tension is
the pits, but it reminds me of
something I learned from
ballet, that balance starts
from the feet. Like Newton
said in his third law of action-
reaction, the more force I use
to stand on the oor, the greater the
support I will derive from the pressure of the oor
pushing back up on me.
Since we all hold tension from the ground up, we
should all be using the Foot Corrector, no matter our age
or level. Its one of my favorite tools because the exercises
lay the foundation for more advanced exercises. Take
Single-Leg Stretch: If its just too tough on your knees at
rst, you can work the same muscles on the Foot Corrector
with less range of motion and more resistance to keep the
joints safe, and then progress to doing it on the mat later.
The following exercises on the Foot Corrector not
only amplify imbalances in your body, but they give you
resistance with which you can test your boundaries in
small ranges of motion. Even tiny movements have a
great impact on how you experience your body and your
strength. Youll learn to carry these lessons into how you
practice your Pilates, as well as how you stand, walk, climb
and play.
While doing the routine, you can either place your
hands behind your head, extend your arms out to your
sides, or stack your arms in a genie position in front of
The Foot Corrector might
be smalland often
overlookedbut it can make
a big difference in your
practice and everyday life.
by Kara Wily
The Foot Corrector might
be smalland often
overlookedbut it can make
a big difference in your
practice and everyday life.
by Kara Wily
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your chest. For older clients, or those with balance issues,
hold onto the end of a Cadillac or a wall for balance.
After youve done the rst two exercises a couple of
times for two weeks, pay attention to how the energy going
down into the Foot Corrector travels back up your legs and
all the way to your abdomen; youll eventually notice that
your abdomen is entirely engaged when pressing the pedal.
Thats the ultimate goal of the work on the Foot Corrector
to open up those lines of communication, exchange of
energy, or the connection of your body parts.
In Return to Life, Joseph Pilates wrote that, Contrology
is not a system of haphazard exercises designed to produce
bulging muscles and nothing else. On the contrary, it was
conceivedin order to improve blood circulation...to every
ber and tissue of your body. These exercises will improve
blood circulation and denitely put that spring in your step! PS
best foot
forward forward
54 march april 2013
pilatesstyle.com 55
P UR P OS E : wakes up the
connection of the back of the
leg to the foot; helps to treat
bunions
S ET UP : Stand tall in front
of the Foot Corrector with
your knees soft. Wrap your
right arch around the pedal,
keeping your toes long and place your
heel down on the long side of the base.
1. Press down on the pedal and hold for
3 counts. Release. Do 35 repetitions.
Repeat with your other foot.
T I P S : When holding the pedal down
at rst, just become aware. Notice
what sensations occur in your foot,
knee and hip, maybe even your
abdomen, as the pressure is placed
down through your foot.
P UR P OS E : strengthens the muscles of the arches; pumps
circulation to the rest of the body
S ET UP : Same as in Variation 1, but turn the Foot Corrector around,
and place the ball of your foot on the long side of the base, and
your heel and arch on top of the pedal.
1. Press down on the pedal and hold for 3 counts. Release. Do 35
repetitions. Repeat with your other foot.
T I P S : Watch that the large metatarsal joints (toe pads) of your third, fourth
and fth toes remain on the Foot Corrector. These points correspond mostly
to the back of the thigh and the foot tends to pronate away from the use of
this side of the foot.
P UR P OS E : increases the
demand of the muscles used in
Variation 1
S ET UP : Same as in Variation 1.
1. Press down on the pedal and
hold for 3 counts, then press
even deeper for 3 more counts.
Release. Do 35 repetitions. Repeat with
your other foot.
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Variation 1 Variation 2
T I P S : Pay attention to how your
entire body feels. Frequently,
there are two mistakes the body
will make: one of your hips will
rise up, or one of your knees
will roll inward. Correct your hip
alignment by squaring off your
hips, and make sure there is a
straight line between your hip
and ankle.
Variation 3
correct
correct incorrect
examples of bad alignment
THE HIP
IS RAISED.
THE KNEE IS
ROLLED IN.
56 march april 2013
P UR P OS E : increases the demand of the
muscles used in Variation 2
S ET UP : Same as in Variation 2.
1. Press down on the pedal, and hold for
3 counts, then press even deeper for 3
more counts. Release. Do 35 repetitions.
Repeat with your other foot.
T I P : I use the image of a Flamenco dancer beating
his or her heels into the ground with vigorand they
have great butts!
P UR P OS E : combines the
rst 4 moves; provides a
great release for the fascia on
the bottom of the foot
S ET UP : Stand tall in front
of the Foot Corrector with
your knees soft. Wrap your
right arch around the pedal,
keeping your toes long and
place your heel down on the short side
of the base.
1. Press down on the pedal, and hold it
down as you rub your foot forward until
the pads of your toes touch the long
side of the base, and then release the
pedal back up.
2. Press down on the pedal, and hold
it down to rub your foot backward
over the pedal, then place your heel
back down on the short end of the
base. Release the pedal up. Repeat
steps 12.
3. On the last repetition, hold the
pedal down while you rub your foot
back and forth.
4. Repeat sequence on your other foot.
T I P S : Gradually work up to placing
more pressure on the pedal as your
foot tolerates it. Those with very tight
Achilles tendons or calf muscles may
have a tough time getting the heel to
touch, so do what you can to start; your
muscles will start to give way soon.
Variation 4
Variation 5
setup
step 1a
step 1b
step 2a
step 2b
pilatesstyle.com 57
P UR P OS E : replaces more aggressive exercises like Going
Up on the Chair
S ET UP : Stand tall in front of the Foot Corrector with your
knees soft. Place your right toes on top of the pedal and
lift your heel very high.
1. Press down on the pedal, pumping for 1020
repetitions. Repeat with your other foot.
T I P S : Try to keep the pedal parallel to the ground. At times,
one side of the foot is stronger than the otheryou can see this
happening if 1 spring is being depressed more than the other.
Experiment with different levels of the heel to get different results.
Kara Wily is the owner of Kara Wily Pilates in
Los Angeles (www.karawilypilates.com),
where she runs her Tesseractive Pilates

Teacher Training program. Trained by rst-
generation teacher Romana Kryzanowska, she
continues her studies with Jay Grimes, Karen
Frischmann and Sandy Shimoda at Vintage
Pilates. Kara has contributed to LA Yoga, The
Hufngton Post, www.pilatesology.com
and www.pilatesanytime.com, and she is
the creator of Tesseractive Pilates Mat 1 App,
available on iTunes.
Variation 6
tips setup
Gear Guide
Gratz Pilates Foot Corrector
($195; www.pilates-gratz.com)
The Foot Corrector not
only amplies imbalances
in your body, but it
gives you resistance
with which you can test
your boundaries in small
ranges of motion.
Step on over to page 90 for more
Foot Corrector exercises.
step 3a
step 3b
step 3c
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Its not often that a Pilates teacher helps to inspire the launch
of a piece of apparatus. But when youre as passionate
as Julian Littleford, its par for the course; recently, his
efforts toward continuing education led Balanced Body to
reintroduce the Pilates Arm Chair.
Although Balanced Body has been selling the Chair since
the late 80s, after Pilates master Carola Trier brought the
idea of constructing it to founder and CEO Ken Endelman
(she sent him original drawings and everything), recently
there's been renewed interest in it, championed especially by
Littleford. So, of course, we just had to get him to ll us in on
why we should receive the apparatus with, well, open arms.
I feel the Arm Chair is one of the most underused pieces of
apparatus and has tremendous potential for full-body exercise,
says Littleford, whos been teaching on the Chair for 34 years. I
prefer the Balanced Body design to the original because of the
seat back. The original seat back moves, while this design is in a
xed position. I nd the xed position is helpful since it provides
a solid base to work from and the length of the back is long
enough to accommodate the longest of torsos.
Over my many years of teaching, rehabilitating myself
from dance injuries and working with clients recovering
from weaknesses and surgeries, I have developed a
syllabus of exercises that work the complete body, in
varying degrees of challenge and involving many physical
meridians, he adds. Many of the exercises can engage
and challenge balance and stability on both or one leg.
At my studio, I always include the Arm Chair and new
sensations are always discovered!
The following exercises target some of the more
common areas that Littlefords clients usually want
and need to work: the shoulders, arms, abdominals,
hamstrings and glutes. Littleford recommends
starting with the lighter, yellow springs and
then progressing to the purple ones. Do two
to three sets of 10 repetitions a few times a
week, and you will notice a positive change
fairly quickly, he says. PS
GET STRONG ARMED
Julian Littleford is on a mission to spread
his love of working on Balanced Body's
Pilates Arm Chair, which helps to enhance
strength, stability and balance like nothing
else. Pull up your Chair for his challenging
but super-effective routine.
workout by Julian Littleford edited by Amanda Altman
GET STRONG ARMED
58 march april 2013
Seated Swimming Arms
S P R I NG S ET T I NG: 2 yellow
P UR P OS E : works the entire shoulder girdle,
along with the back, abdominals, abductors and
hamstrings; encourages stabilization of the torso
S ET UP : Sit with your spinal column completely
against the seat back, in a neutral spine
position. Bring your feet forward, making sure
your heels are directly below your knees, which are
hip-width apart, and activate your inner thighs. Push
down into your heels, and prepare to work from your
core and buttocks. Pull your abdominal wall back to
your spine without posterially tilting your sacrum or
griping with your quads. Holding the handles, extend
your arms by your ears, palms facing forward and
ngertips together.
1. Maintaining your setup position, pitch your body
forward at a 45 degree angle, drawing in your bottom
ribs to keep your spine at.
2. Moving as you would in the classical Swimming
exercise, pumping your left arm to shoulder level, then
switch arms, pumping your right arm to shoulder level as
you simultaneously pump your left arm back to ear level.
Nothing should move in the torso! Do 50 repetitions of
these movements, pumping vigorously throughout.
T I P S : This is a tough series. Try not to take it into the
trapezius, if possible. The position of your arms and the
relationship between your arms and torso should not
changeall that changes is the position of your arms. It's
more important to hold the correct posture throughout
than to get through a full 50 reps.
MODI F I CAT I ON: Place a small ball between your
knees to keep your leg alignment correct. Try not to
pronate through your feet.
Standing Torso Rotation
S P R I NG S ET T I NG: 1 yellow
P UR P OS E : allows for maximum rotation of the
torso while keeping the hips stable
S ET UP : Stand with your left leg level with the
end of the seat, and place your right foot against
the back of the seat. Holding the handle closest
to your body with both hands, ngers wrapped
around it, lift your hands to about sternum height, about
12 inches in front of your body. Your elbows should be
lifted and level with your hands.
1. Inhale to lengthen up, then exhale, twisting toward
the direction of your supporting leg while maintaining
your alignment.
2. Inhale to return to the starting position. Do 10
repetitions, then repeat on your other side.
T I P S : Keep both sides of your torso lengthened. Make sure
your side closest to the direction you're twisiting to doesn't
shorten, and avoid dropping your elbows as you twist.
MODI F I CAT I ON: Use a small ball or Magic Circle to even
out the relationship between your chest, elbows and hands.
ADVANCE D: Lift the heel of your standing leg, but do
not allow your leg to rotate during the twist.
GEAR GUIDE
Balanced Body Pilates Arm Chair
($1,145; www.pilates.com)
pilatesstyle.com 59
Back Kick Parallel
S P R I NG S ET T I NG: 1 yellow
P UR P OS E : strengthens and
tones the hamstrings, the
attachment to the glutial fold,
buttocks and inner thighs;
promotes activation of the
abdominals and shoulders for a
more total-body exercise
S ET UP : Stand with your right calf level
with the front of the seat and your left
foot hooked under the spring handle,
both feet in parallel. Pitch your body
forward, creating a diagonal line with
your torso. Your body is in one straight
line, from heel to head. Place your
right hand on the top right of the Chair
and your left around the left-hand
spring support bar.
1. Bend your left leg, keeping it in
parallel, lifting the inner side of your
foot to the level of the inner side of
your right knee. Keep your knee in line
with your hip.
2. Drawing all of your muscles into
the midline, exhale and push your
left heel back behind you, without
letting your leg externally rotate. Do
10 repetitions, then repeat on your
other leg.
Assisted Abdominal
100 Preparation
S P R I NG S ET T I NG: 2 yellow
P UR P OS E : activates the lower
abdominals during forward exion
while the sacrum is on the oor
and uses the springs to eliminate
neck tension; strengthens the
abdominals; increases exibilty in
the spine; helps prepare the body for
the Teaser exercise
S ET UP : Lie on your back with your
tailbone approximately 1 feet
away from the seat. Place your feet
together and in parallel on the seat
back of the Chair, knees slightly bent,
while holding the handles level with
your knees. Lift your head, neck and
tips of shoulder blades off the oor,
allowing the springs to support your
body. Keep your sacrum down and
bring your back as far forward as
possible without lifting your sacrum
off the ground.
1. Squeeze your knees together and slowly roll your spine down.
2. Use the springs to pull yourself forward back to the starting position.
Do 50 repetitions.
T I P : Allow the weight of the springs to let you focus just on keeping your
abdominals tight against your spine.
ADVANCE D: Extend your legs to increase the intensity.
T I P S : You will feel the exercise best if you squeeze abductor to abductor and
push your heel away as far as you can, to a 45 degree angle with the oor.
ADVANCE D: Extend your hands overhead. Raise your standing heel to a relev
position. (Note: This is highly challenging!)
60 march april 2013
Pilates master teacher Julian Littleford, owner of J.L. Body Conditioning
Inc. Pilates in San Diego, is world renowned for his energetic approach to
Pilates. The British native originally studied the method in England with Alan
Herdman, and served as one of Mr. Herdmans original teachers in his London
studio during the late 1970s. Julians professional dance career led him to New
York City, where, for eight years, he worked as a principal dancer with the
Martha Graham Dance Company alongside Mikhail Baryshnikov and the late
Rudolf Nureyev, and also had the opportunity to train with Deborah Lessen at
Greene Street Studio, Robert Fitzgerald and Carola Trier.
In 2010, Julian, a founding member of the PhysicalMind Institute and a PMA
Gold Certied Teacher, was chosen as a mentor for the Passing the Torch Mentor
Program by Balanced Body University. He directs the Pilates training at Pilates
de Mexico in Mexico City and is the former director of Pilates for the San Diego
Padres baseball team as well as the athletic trainer for Cirque du Soleils Dralion
touring show in Southern California. Julian continues to present and guest teach
throughout the world, and is a regular presenter for Balanced Body Universitys
Pilates on Tour, Pilates Method Alliance, Pilates Anytime and Dance Teacher
conferences. For more information, visit www.jlbodyconditioning.com.
S P R I NG S ET T I NG: 2 yellow
P UR P OS E : strengthens and
lengthens the abdominals, chest
and arms
S ET UP : Sit on the seat with your
buttocks against the seat back, with
your knees slightly apart and directly
over your heels, inner thighs activated.
Holding onto the handles, engage your
abdominals and pitch your body forward
at a 45 degree angle. Extend your arms
straight in front of your shoulders, elbows
bent at a 90 degree angle and hands
facing away from your body.
1. Pull your abdominals toward your
spine, and exhale to push your heels into
the oor while extending your forearms
forward slightly above shoulder level. Do
3 sets of 30 repetitions, taking a short
rest between sets.
T I P : Make sure your torso is stable and
remains at a 45 degree angle.
MODI F I CAT I ON: Decrease the
number of sets.
Seated Front 45 Degree Lat and Triceps Extension
LEARN MORE! LEARN MORE!
Check out Julian's manual on the
Pilates Arm Chair, which starts
with beginner exercises set on a
foam roller and then progresses
to moves done seated on the
Chair facing out (still using the
roller), facing in, lying supine and
prone, and nally to standing and
intermediate exercises.
While the manual stands alone,
says Julian, he advises interested
participants to do a structured
workshop to fully understand the
ner points of the Chair. Don't
miss the upcoming Balanced Body
and J.L. Body Conditioning, Inc.,
Pilates ofcial Arm Chair teacher
training on April 20 from 126
p.m. For more information, to
register, or to order the manual,
visit www.pilates.com.
And if thats not enough, check
out The Arm Chair class on
Pilates Anytime.
Getting strong does not end here! Flip over to page 90 for the last two exercsies.
pilatesstyle.com 61
This 30-minute jumpboard
workout, designed to energize
your entire body and get your
metabolism going, is a blast!
Workout by Amy Havens
Edited by Amanda Altman
If youre a clock watcher, watching the minutes tick by during a
solo session or class (you know who you are!), youll fall in love
with this jumpboard-based workout that delivers a mega shot of energy
and cardio to boot.
This workout will really get you moving! says Pilates pro Amy Havens, who
created the routine to, well, get a jump on her own practice and does the workout
twice a week.
The routine will not only wake you up, but it will strengthen your feet, legs
and abdominals while leaving you feeling lengthened, strong and balanced, says
Havens. Plus, the repetitive jumping, in combination with using the stability
ball, provides an extra cardio burst, challenges coordination skills, enhances
concentration and builds endurance.
While jumping, its important to keep your abdominals engaged to support
your back and overall posture. And, pay attention to how your lower extremity
joints feel, especially your knees, says Havens. If you begin to feel pain or
sensitivity, slow down, do fewer repetitions, change the spring tension, or just do
leg presses instead.
Jumping helps support the natural rebound quality our bodies are
engineered for, making the workout perfect for all levels (but check with your
doc or Pilates teacher rst). A few words from the wise: Dont forget to
stretch, breathe and, most importantly, remember that movement is meant to
be fun! PS
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62 march april 2013
T I P S :
* Be mindful to work in proper alignment, with
your hips, knees and second and third metatarsals
(toe pads) in line in both parallel and externally
rotated positions.
* For the externally rotated positions, make sure to rst
focus on your rotation coming from your hip joint, then
make sure your knees and feet are in alignment.
Foot Positions
Working in the different foot positions not only helps
to vary your workout, but it promotes proper alignment
from the hips to the knees to the feet while allowing
you to strengthen and tone the entire lower body.
Heres how the ve positions should look.
Second Position
Skiing
Third Position
S P R I NG S ET T I NG: 1 light spring
P UR P OS E : challenges abdominal
connection and strength; enhances hip
joint exibility; strengthens the glutes
S ET UP : Sit near the front edge of the
carriage with your spine slightly rounded,
and lightly hold onto the carriage edge
while placing your feet on the jumpboard in a
Pilates V position at the height of your knees.
Engage your abdominals and relax your shoulders.
1. Keeping your abdominals pulled in and your
legs rmly squeezed together, initiate the jump
from your glutes, jumping off the board and
aiming your feet straight toward it.
2. Land on the board with control. Do 10
repetitions. Pause, then do 10 more.
T I P S : This is a fairly difcult jump, so make sure
to keep your abdominals engaged and your body
slightly rounded forwarded to support your spine
with the mild impact.
Jumping Stomach Massage

Pilates V
Parallel
Setup
Step 1
pilatesstyle.com 63
P R OP S : 2 small balls
P UR P OS E : wakes up the
proprioceptors in the
feet; gently stretches and
lengthens the foot muscles,
ligaments, tendons and
fascia; prepares the body for
impact and rebounding by stimulating
circulation and hydration of the tissues
of the feet
S ET UP : Stand tall with your arms
relaxed by your sides, feet in parallel.
Wake Up Feet
1. Lift all 10 of your toes off the oor as evenly as possible,
engaging the ligaments and tendons of the feet and the
anterior tibiali (muscle in front of your shin).
2. Intentionally shift your weight forward and backward on
your feet, then shift to the outside edges (supination) and
then to the inside edges (pronation). Do 23 repetitions of
these movements.
3. Place a small ball just under the center of each arch. Shift
your weight onto the balls of your feet, then shift it back to
your center arches, then to your heels, followed by your lateral
(back) arches and nally to your medial (middle) arches.
4. Shift your weight onto your toes, and squeeze and
release the ball with your toes 5 times.
T I P : Keep the movements uid to really spread and open
the feet.
MODI F I CAT I ON: If your feet are too tender, omit the use
of the balls.
S P R I NG S ET T I NG: medium to light
P R OP : medium stability ball
P UR P OS E : promotes proper sitting posture and
spinal rotation; strengthens the hip exors and
back extensors; stretches the shoulders and chest
S ET UP : Place the ball just in front of the shoulder
rests, and sit with your back snuggly against the
ball, feet in the middle of the jumpboard in the Pilates
V position and knees bent at about a 90 degree angle.
Firmly hold onto the backs of your thighs to help you to
begin in a very upright position. Hold this position for 5
breath cycles.
1. Gently press away from the board while reaching your
arms straight in front of you, keeping them long and
energized and your shoulders relaxed. Bend your knees to
return to the board as close as you can while maintaining
this upright posture. Do 510 repetitions, focusing on the
upward length of your spine and staying evenly weighted
on your sitz bones.
2. Interlace your hands behind your head, lightly pressing
your head into your hands and slightly pulling up on your
skull to release tension and elongate your sub-occiptal
muscles (back of your neck). Do 510 more leg presses.
3. Press away from the board, engaging your leg muscles
for support, and add an upper-back extension over the
ball. Hold this Swan posture for 510 breath cycles. Trust
the support of the ball, and lift your chest up and over it
for a wonderful chest stretch.
4. Return to sitting tall and add a gentle spinal rotation to
your right side, making sure to keep sitting tall, with even
weight on your sitz bones and relaxed ribs and shoulders.
Repeat the twist to your left side. Do 35 rotations on
each side.
T I P S : Use the ball for support, lean into it and allow it to
help support your posture. It should act as an imaginary
wall. Stay evenly weighted on your sitz bones throughout.
Lend Me Support
Step 1 Step 2
Supination
64 march april 2013
Step 2
Pronation
Step 3 Step 4
Setup
Step 1
Step 2
Step 3
Gear Guide
Balanced Body Studio Reformer

and Jumpus Maximus ($3,295 and $195,
respectively; www.pilates.com)
Thera-Band Pro Series SCP Exercise Ball
($27.49; www.performancehealth.com)
Small balls (purchased at a local pet store!)
pilatesstyle.com 65
S P R I NG S ET T I NG:
2 medium springs for
2-leg jumps; 1
springs for single-leg
jumps (lower the spring
tension to decrease leg
muscle focus and
increase abdominal challenge)
P R OP : medium stability ball
P UR P OS E : provides a
cardio challenge; increases
coordination, concentration,
stamina and endurance
S ET UP : Lie on the carriage
with your head on the headrest,
shoulders against the shoulder
blocks, and hold the ball in
your hands just above your
chest, elbows bent at a 90
degree angle. Place your feet in
parallel on the top center of the
jumpboard, knees bent at a 90
degree angle.
1. Jump back away from
the board, straightening
your legs completely, as you
simultaneously toss the ball into
the air and catch it on the way
back to your foot landing.
2. Get creative and experiment with
soft tosses, strong tosses, or just
holding the ball and swaying it from
right to left over your body as you
jump. Do 1020 jumps.
3. Do single-leg jumps, with
your left foot on the jumpboard
in parallel and your right foot
either extended straight to the
ceiling (or in tabletop position).
Jump off with your left foot, and
land with your right in parallel
on the board and your left
extended toward the ceiling.
Or, scissor your legs instead.
T I P S : This exercise might take
some practice and initially you
may drop the ball while youre
guring out the timing. Toss the
Jumping Variations with Ball
S P R I NG S ET T I NG: same as above
P UR P OS E : strengthens and targets the
quadriceps, calves, feet, hamstrings, glutes and
abdominals; focuses on articulation and mobility
of the bones and joints of the lower extremities;
enhances alignment from the hips to the feet;
allows for gentle impact and bone-loading
qualities for increased balance and strength; tones and
lengthens the legs
S ET UP : Lie on the carriage with your head on the headrest,
shoulders against the shoulder blocks, and arms by your
sides, palms facing down. Place your feet in parallel on the
top center of the jumpboard and straighten your legs.
1. Engage your abdominals to support your spine and
bend your knees to begin the jump. Jump off the board,
initiating with your glutes, then quads and then feet.
2. Land by rolling through your feetrst your toes, then
on the balls of your feet, then on your arches and nally on
your heels. Be diligent about getting your heels down at
on the board. Do 1020 jumps.
Rebounding Jumps
Setup
Step 1
Setup
Step 1
Step 2
Step 3
ball lightly to start and not too far behind you because
youll be catching it on the way down to your landing.
MODI F I CAT I ON: Omit the use of the ball.
66 march april 2013
3. Repeat steps 12 in each of the remaining 4 foot
positionsPilates V, Second, Skiing and Thirdgoing
through the series of foot positions for 1920 jumps
each. Alternatively, do intervals: Choose 2 positions you
enjoy most, and jump in them for 3060 seconds each,
alternating positions.
T I P S : Land quietly as if you were landing on a cloud, or
were a cat pouncing on a mouseshhh! Only return as
close to the bumper as you can with your heels at, and
be careful not to pop your heels back up. Its more
important to get your heels down than to come all the
way to the bumper!
MODI F I CAT I ON: Do fewer repetitions or shorter intervals.
ADVANCE D: Do more repetitions or longer intervals,
and/or use a heavier spring tension.
Step 3
Step 3
Variation
The routine will not only wake you up,
but it will strengthen your feet, legs and
abdominals while leaving you feeling
lengthened, strong and balanced.
pilatesstyle.com 67
S P R I NG S ET T I NG: medium to light
P UR P OS E : emphasizes length and strength;
targets the hamstrings, back extensors and
shoulder stabilizers; challenges spine stabilization;
enhances trunk rotation; stretches the front line of
the body, including the shoulders, abdominals and
hip exors, as well as the back extensors, lateral
muscles and obliques
S ET UP : Kneel on the carriage with your heels against the
shoulder rests and your toes curled under. Place your palms
at on top of the jumpboard shoulder-width apart, arms
extended straight and shoulders relaxed. Open your hips
and slightly extend your spine.
1. Press away from the board, engaging your abs and
glutes to support your lower back while keeping your
shoulders stable, hips open and spine elongated. Return to
the starting position. Do 35 repetitions.
2. On your last repetition, press away from the board
and hold the position. Flex at your hips to 90 degrees
into a modied Plank position, and then lower your
upper body between your arms until your back is at.
Hold for 35 breaths.
Elongate and Rotate
3. Release your right arm from the board and Saw your
ngers toward the left edge of carriage, aiming your
hand to the outside of the wood frame. Make sure to
maintain a stable carriage and elongated spine. Hold for
35 breaths. Repeat on your other side.
T I P : Keep your abdominals engaged for spinal support.
MODI F I CAT I ON: Do the exercise in a standing position
on the outside of the carriage.
ADVANCE D: Use very light spring tension.
Step 1
Step 3
Step 2a
Step 2b
Setup
68 march april 2013
S P R I NG S ET T I NG: 1 medium spring
P UR P OS E : enhances exibility of the hamstrings and
hip exors; challenges balance and concentration
S ET UP : Kneel on the carriage with your right foot
against the right shoulder rest, toes curled under,
and your hands (or ngers) on top of the jumpboard.
Place your left foot (either the ball or arch) on top
of jumpboard. Keep your hips in extension and your spine
elongated. You can either hold this position or press slightly
away from the board.
1. Keeping your hip extended, spine long and your
abdominals enagaged, press away from the board, going
out as far as you need to receive the best stretch for you.
Maintain a sense of up in this stretch, rather than sinking
down into your hips and pelvis.
2. For a balance challenge, lift your back knee off the carriage.
3. For even more of a challenge, let go with your hands and
bring your body more upright. Now youre more up in the
splits. Hold for 35 breaths.
4. Repeat entire sequence on your other side.
T I P S : If you have sensitive knees, use a knee pad under your
back knee. Move into the stretches slowly and be careful not to
lock your front knee.
MODI F I CAT I ON: Do Eves Lunge stretch instead: Stand on
the oor at the side of the Reformer with a slightly bent knee
and place your hands lightly on top of the jumpboard. Your
standing foot is near the front leg of the Reformer and the
other with its toes tucked down and heel against the shoulder
rest. Gently move the carriage back to open your hip joint and
stretch your hip exors, keeping your abdominals engaged and
spine long.
ADVANCE D: Open all the way into a full split, either with
your hands on the board or with them off while your body is
upright. Add an upper-back extension and/or spinal rotation.
Amy Havens is the owner of CenterPoint Pilates Inc, a premier studio in
Santa Barbara, CA, awarded Best Pilates Studio 2011 and 2012 in the SB
Independents Readers Poll. The Colorado State University grad discovered the
method after suffering a performance-related injury and immediately recognized
its benets. Amy studied under the tutelage of Madeline Black and Jean Sullivan
and completed her rst Comprehensive Teacher Training Program through The
PhysicalMind Institute. Since then, Amy has earned additional certications
through the PMA, CORE Conditioning pre/postnatal training, Booty Barre and
Pilates for Buff Bones. She has also completed BASI Pilates rigorous Mentor and
Master Programs with Rael Isacowitz, is a proud graduate of Pat Guytons Pilates
Conservatory Teacher Training Program, has completed Gil Hedleys 6-Day Intensive
Hands-On Human Dissection Workshop, and is a founding teacher for Pilates
Anytime. In her spare time, Amy enjoys traveling, cooking and listening to music
with her husband, Bob, and caring for their two dogs, Maddie and Boomer.
Stretch and Balance Setup
Step 1
Step 2
Step 3
pilatesstyle.com 69
70 march april 2013
When Joseph Pilates wrote in 1965 that the whole world
should be doing my exercises, he could easily have been
mistaken for another crazed eccentric, overzealously
pushing his rather bizarre (for the time) tness method. But
as Pilates studios spring up on every corner of the globe, its
clear that his ideas had more than just a little merit.
In the past two years, Ive taught in countries around the
world, including India, Russia, Israel, Turkey, France, Greece,
Italy, South America, Indonesia and the United States as well
as my home country of Australia.
No doubt Joe would be proud of the popularity his work
has achieved, but of course it has had to become modied,
watered down according to some, for a variety of reasons.
My work, too, is a modern adaptation and necessary
evolution of Joes original work. One observation Ive
made is that although the method is emerging in all kinds
of cultural contexts, one overriding theme seems global:
The original work is often too difcult for todays average
citizen and requires forms of pre-Pilates work (including
stretching) before it can be correctly performed.
To give a little perspective on how Pilates is being
adapted according to local culture and needs, Im sharing
my impressions of three very different studios, in Venezuela,
Indonesia and Russia.
A globe-trotting teacher trainer reports on Pilates
progress on three continents. by Anthony Lett
A globe-trotting teacher trainer reports on Pilates
progress on three continents. by Anthony Lett
A globe-trotting teacher trainer reports on Pilates
progress on three continents. by Anthony Lett
Pilates Pilates Pilates
around around around
the the the
World World World
pilatesstyle.com 71
Venezuela
Kenyi Diaz is the principal instructor at Zona
Pilates studio in Caracas. I met her when visiting
the studio to teach a workshop on the integration
of stretching and Pilates. The audience of
30 teachers was incredibly enthusiastic, well
informed and grateful to be able to soak up
whatever additional knowledge they could. This
was in stark contrast to what I had read about
Venezuela, with various travel websites now
listing Caracas as the worlds most dangerous
city. Indeed, most of the bustling, noisy, hot and
sweaty city seemed to be on lockdown, with
bars on literally every window and doorway.
When I asked a student why he began practicing
and then teaching Pilates, he told me it was
to recover from a gunshot wound to his thigh!
Many of the students that I spoke with seemed
happy to be stretching and relaxing, rather than
contemplating their countrys woes.
Zona Pilates is not what one expects to see in
this impoverished, crime-ridden city: It is perhaps
the most opulent studio Ive ever seen. It opened
in 2005 and is now the biggest in Venezuela. It
has two open-plan studio spaces with beautiful
timber oors, state-of-the-art equipment
(including some 20 Reformers and 10 Cadillacs),
an indoor pool for water Pilates and numerous
treatment rooms, all of which create a luxurious
exercise experience.
The studio has a very large clientele, offering
around 400 group and private classes every week,
according to its owner. Diaz herself teaches 25
classes per week, including group mat classes
and apparatus and rehabilitation classes, along
with private lessons. There are an additional
14 instructors who work with her, with various
backgrounds in dance, tness and physiotherapy.
Sixty to 70 percent of Zona Pilates clients
are wealthy women, most of whom are in
need of a corrective form of Pilates exercise,
Diaz says. It is only in the group Pilates
sessions, which make up about 30 percent of
the studios work, that the traditional Pilates
technique is able to be taught. Modication of
the work has had to become the norm.
Because of the difcult political climate in her
country, Diaz also notes that Pilates has become a
form of stress management for her clientele, who
seem to appreciate a slow, meditative approach.
In the hour-long classes she teaches, the emphasis
on breathing, embodiment and stretching leaves
students ready to face the turbulence of the city
outside the sanctuary of Zona Pilates. This contrasts
to Diazs experience in the U.S., where the classes
were faster paced and more tness oriented.
around around around
World World World
Caracas,
V
e
n
e
z
u
e
l
a
ABOVE: THE WELLEQUIPED ZONA PILATES
STUDIO SEES 400 GROUP AND PRIVATE
CLASSES EVERY WEEK.
Venezuelans are a tactile
culture, too, and Diaz feels
that they are more open
to a hands-on teaching
approach, compared to
what she describes as the
more distant manner of her
Mexican and U.S. students.
SIX DEGREES OF
JOE PILATES
Diaz rst discovered Pilates
in Miami, where as a modern
dancer and athlete, she
was drawn to the methods
connection of mind and
body, and its control,
strength, coordination and
elasticity. Having found
her passion, she decided
she wanted to share it with
others. So she headed to
Mexico in 2009 to train with
Tita Ortega of J.L. Body
Conditioning. J.L. is of
course the Julian Littleford,
who studied with Alan
Herdman who, in turn,
trained with Carola Trier, a
student of Joseph Pilates.
Diaz chose Tita
specically because she
wanted to learn from
someone close to the
source, who could pass on
the original work to her. She
is excited that in a length
of just 50 years, there is a
direct link between herself
in modern-day Caracas and
Joseph himself.
Thanks in large part
to her efforts (and at
considerable expense), Diaz says that Venezuelans have embraced
the Pilates method. Two years worth of weekly magazine, TV and
radio commercials have ensured that Pilates has found a market there.
She still appears in a weekly TV segment, and often grants magazine
interviews to keep Zona Pilates in the spotlight.
Her job was made easier because Venezuelans are an open-
minded people, who put a strong cultural emphasis on health, beauty
and the physical, Diaz says. She reminds me of the reputation that her
country has for having the worlds most beautiful women!
Convinced that Pilates is here to stay in Venezuela, Diaz is also
branching into teacher training; she wants to be able to provide a
quality education to the next generation of teachers.
In the hour-long
classes Diaz teaches,
the emphasis on
breathing, embodiment
and stretching leaves
students ready to face
the turbulence of the city.
72 march april 2013
Russia
more of a Mayberry atmosphere than the War of the Worlds one as
perceived the night before.
It was a slippery ve-minute drive to her studio in the center of
the town, which has a population of about 120,000. The beautifully
appointed studio has 2,100 square feet of working space, divided
into a fully equipped room for privates and small groups and another
space for up to 10 mat clients.
Pilyugina discovered Pilates when she was pregnant and
experiencing severe back pain. Fortunately, once she decided to
become a teacher, Polestar Pilates, STOTT PILATES

, Michael King,
Romanas Pilates and Peak Pilates all have training programs available
in Russia. (Pilyugina herself has studied with King, Stott, Kathi Ross-
Nash and Polestar and has just completed a masters degree in exercise
science.) There are about 10 specialist studios in Moscow, according to
Polina, and many more that exist within gyms, where the costs and red
tape involved in setting up an independent studio can be avoided. Her
studio is the rst in Obninsk.
Pilyugina reports that her studio clientele consists mostly of wealthy
professionals, non-working moms, teachers, doctors, accountants,
embassy staff and foreigners and celebrities. Pilyugina is a bit glum
about her efforts to bring Pilates to a wider audience in Obninsk,
however. The rst problem is money, she reports. Clients want to
pay the same as they do for yoga or aerobics, where the ratio of staff
to student is often around one to 30. With four to a session, and an
emphasis on technique that requires close supervision, Pilyugina cant
balance the books. There seems to be a lack of understanding of the
Jakarta, the capital city of Indonesia, is another hot, sweaty, bustling
metropolis. Within the ofcial city limits, the population is close to
11 million. Beyond these boundaries, the city swells to include more than 28
million people, according to estimates, making it the worlds second-largest
city. Getting around is one of the biggest challenges here: The two-mile trip
from my hotel to the studio took approximately 40 minutes by car. (Walking is
not an option, because the citys eight million motor bikes seem to have taken
over most of the sidewalks.)
Aviatie (Vivi) Agustina owns Vie Pilates Studio,
which is located in an afuent part of central Jakarta.
Her studio, which is on the top oor of an upscale
shopping mall, is cozy and boutique-like. Women
make up 90 percent of her clients, divided between
well-to-do locals and expats. I visited the studio in
January to teach a group of very enthusiastic teachers
about the integration of stretching and Pilates.
Indonesia
Polina Pilyugina named her studio in Obninsk,
Russia, Pilates Studio because hardly
anyone knows the name [Pilates] at all. I
travelled to Obninsk, about 75 miles from
Moscow, in January 2013, to teach yet another
group of very enthusiastic teachers about the
integration of stretching and Pilates.
Arriving late at night, we were greeted by
an icy temperature of just -22 F and had to
drive through what seemed like walls of snow.
It was more than a little eerie, bringing to mind
end-of-world scenearios.
The next morning, the sun nally appeared
around 9 a.m. to reveal an entirely different
picture. Pilyuginas neighborhood was a new,
middle-class development located in a
suburb of Obninsk with lovely, well-
kept stone-and-wood
homes creating
Jakarta,
Obninsk,
Agustina rst heard about Pilates in 2005,
when she decided to giveit a try, hoping to
nd a remedy for severe back pain. After 10
sessions, it worked like a miracle on me, she
says. (Joseph Pilates did say youll feel the
difference in 10 sessions!) The combination
of strength, shape, peace of mind and
The combination of strength, shape,
peace of mind and self-esteem, won
Agustina over, and she decided she wanted
to share this with others as a teacher.
pilatesstyle.com 73
Russia
Anthony Lett is a Pilates studio owner, writer and teacher educator based in Melbourne, Australia. He has recently joined BASI Pilates as an Associate Faculty
member and will teach his Innovations in Pilates advanced education Certicate Course under the BASI umbrella. He is the author of the book (and eBook)
Innovations in Pilates, which details the integration of Therapeutic Muscle Stretching with the Pilates method.
need for such close monitoring, too. She says
that many of her clients, though sometimes
dangerously out of condition, do not perceive
themselves as in need of rehabilitation, as long
as they are alive!
The common western standard of health
and disease seem to have a different set of
scales here and perhaps does not t into the
more afuent western clinical Pilates model.
Whereas in Australia, for example, a frozen
shoulder may be viewed as a clinical case
in need of medical intervention, it would
warrant far less attention in Russia, according
to Pilyugina.
Right now, it certainly seems that the
emerging materialism of the new Russia is
winning out to self-care approaches and mind/
body practices such as Pilates. Cinemas,
restaurants and cafes seem to be doing a roaring
trade, but there seems to be a lack of will to
engage in the hard business of personal change,
Pilyugina reports. It may be that the population
needs a chance to experience the material
comforts that many of us Pilates practitioners
have become accustomed to before they are
ready to acknowledge the limitations of just what
that materialism can provide.
MY INTERNATIONAL PERSPECTIVE
As Pilates spreads around the globe, the challenge will be to
enable a diversity of styles for the sake of growth, while honoring
the traditional work. Well also need to be able to balance
suitable instruction with nancial reality, so that the whole
world really is able to experience the benets. I dont think
there is a formula for the management of this issue other than
respectful communication.
As Joe himself
said, My aim is more
or less altruistic and
philanthropic. To
spread my doctrines
on the subject
of tension and
relaxation as related
to the attainment of
normal health, so that
the world at large
may benet. As long
as this remains the
driving force of those
like Kenyi, Vivi and
Pilyugina, it would
seem that the future of
the method is in very
good hands. PS
self-esteem, won her over, and she decided she
wanted to share this with others as a teacher.
Though Return to Life was indeed one of
Joseph Pilates goals, Agustina feels that Pilates
here is still viewed only as a rehabilitation tool, and
even then, only as a last resort. She laments that
her students are not learning and experiencing the
entire Pilates repertoire, and that once they feel
well again, they discontinue their practice. Because
of this rehabilitation mind-set, the Pilates that
Agustina teaches is mostly a modied form. The
pure or traditional form is reserved only for healthy
students and they make up only a small percentage
of her clientele. Agustina says that the method is
growing fast, though, with studios springing up
everywhere. This is both a positive and negative
development, she reects. The quality of teaching
is less than desirable, but getting people moving is
better than nothing.
As Pilates spreads
around the globe,
the challenge will
be to enable a
diversity of styles for
the sake of growth,
while honoring the
traditional work.
OPPOSITE PAGE: A CHALLENGE FOR POLINA PILYUGINA IS
TEACHING HER CLIENTS WHY PILATES SESSIONS ARE MORE
EXPENSIVE THAN OTHER GROUP EXERCISE CLASSES.
THIS PAGE: AGUSTINA IN HER STUDIO ON THE WUNDA CHAIR.
74 march april 2013
Recipes by Cybele Pascal Photos by Chugrad McAndrews
CHICKEN MOLE SOFT TACOS
Mole is a chocolate-based sauce from Oaxaca, Mexico. It
is traditionally dependent on peanuts or tree nuts, and
sometimes sesame seeds, making this dish off-limits to those
with nut and/or sesame allergies. But with the advent of
sunower seed butter, it is no longer forbidden. This recipe
was taste-tested by my kids, who couldnt believe their
luck at actually being allowed to eat chocolate for dinner! If
you cant eat corn, use brown rice tortillas instead of corn
tortillas. Use rotisserie chicken for super-speedy prep.
(Makes 46 servings)
2 TABLESPOONS CANOLA OIL
CUP YELLOW ONIONS, DICED
1 CLOVE GARLIC, MINCED OR PRESSED
2 TABLESPOONS CHILI POWDER
TEASPOON GROUND CINNAMON
1 TEASPOON GROUND CUMIN
1 TEASPOON ANCHO CHILE POWDER
1 CUP CHICKEN BROTH
1 (15-OUNCE) CAN FIRE-ROASTED TOMATOES
3 TABLESPOONS RAISINS
2 TABLESPOONS SUNFLOWER SEED BUTTER (SUCH AS SUNBUTTER
BRAND)
TEASPOON SALT
OUNCE DARK ALLERGY-FREE CHOCOLATE (SUCH AS ENJOY LIFE
DARK BOOM CHOCO BOOM BAR)
3 CUPS SHREDDED COOKED CHICKEN
16 SMALL (4
1
2-INCH) SOFT CORN TORTILLAS
TOMATOES, DICED (OPTIONAL)
ONIONS, CHOPPED (OPTIONAL)
AVOCADO, DICED (OPTIONAL)
CILANTRO, CHOPPED
1. Heat the oil in a large heavy saut pan over medium heat.
Add the onions and garlic and cook, stirring often, for 2
minutes, or until slightly tender.
2. Add the chili powder, cinnamon, cumin and ancho
Made to Order
Phoning in takeout is
tempting, even though
its tough to nd
dishes that t in
with your diet.
These recipes,
from Allergy-Free
and Easy Cooking,
are free of nine
allergensgluten,
dairy, eggs, soy,
peanuts, tree nuts, sh,
shellsh and sesame
and take just 30 minutes to
prepare. No tip required!
Phoning in takeout is
tempting, even though
its tough to nd
dishes that t in
with your diet.
These recipes,
from Allergy-Free
and Easy Cooking,
are free of nine
allergensgluten,
dairy, eggs, soy,
peanuts, tree nuts, sh,
shellsh and sesame
and take just 30 minutes to
prepare. No tip required!
pilatesstyle.com 75
Reprinted with permission from Allergy-Free and Easy
Cooking: 30-Minute Meals Without Gluten, Wheat, Dairy,
Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellsh, and Sesame
by Cybele Pascal, copyright 2012. Published by Ten Speed
Press, an imprint of the Crown Publishing Group. Available
wherever books are sold. Photo credit: Chugrad McAndrews.
Get your burger x with Pascals recipe for meaty, juicy
Out-N-In Burgers, inspired by a popular So Cal fast food
chain. For the recipe, ip to page 91.
VEGETABLE LO MEIN
This is a simple, healthy, colorful vegan version of
a dish usually loaded with allergens, from gluten,
to eggs, to soy, to peanuts, to sesame. Look for
precut stir-fry vegetables in the produce section
or in the frozen foods aisle. If you want, you can
reduce the heat by cutting back on the red pepper
akes. The hemp seeds are a great nishing
touch, but if you dont have them, no worries.
(Makes 4 servings)
8 OUNCES THIN GLUTEN-FREE SPAGHETTI (I LIKE
ANCIENT HARVEST BRAND FOR THIS)
1 TABLESPOON SHELLED HEMP SEEDS
(OPTIONAL)
1 CUP MUSHROOM BROTH
2 TABLESPOONS COCONUT AMINO ACIDS (SUCH
AS COCONUT SECRET BRAND)
2 TEASPOONS HONEY
1 TABLESPOON CORNSTARCH OR TAPIOCA
STARCH
TEASPOON RED PEPPER FLAKES
1 TABLESPOON CANOLA OIL
1 (16-OUNCE) BAG FRESH OR FROZEN MIXED STIR-
FRY VEGGIES
2 CUPS MUNG BEAN SPROUTS
3 GREEN ONIONS, WHITE AND GREEN PARTS,
CHOPPED
4 CLOVES GARLIC, MINCED OR PRESSED
1 TABLESPOON FINELY MINCED GINGER
TEASPOON KOSHER SALT
1. Bring a pot of water to a boil over high
heat. Cook the pasta according per package
instructions until it is al dente. You want it
a bit underdone, so keep a close eye on it.
Drain and set aside.
2. Meanwhile, toast the hemp seeds: Heat a
small frying pan or skillet over medium heat,
and add the seeds, stirring often, for 2 to 3
minutes, until golden and aromatic.
3. In a bowl, combine the mushroom
broth, coconut amino acids and
honey. Whisk well to really dissolve
the honey. Add the cornstarch and
whisk until completely dissolved. Stir
in the red pepper akes. Set aside.
4. Heat a nonstick wok or large
skillet over high heat. Add the oil,
swirl it around, and heat until its
almost smoking. Add the mixed
vegetables, bean sprouts and
green onions and cook, stirring,
for 2 minutes. Add the garlic and
ginger and cook, stirring, for 2
more minutes. Add the noodles
and toss well with tongs. Sprinkle
with the salt and cook a minute or
so more, until heated through. Add
the mushroom broth mixture and
cook, stirring often, for 4 minutes,
until the sauce has thickened.
5. Transfer the lo mein to a serving
platter and serve topped with a
sprinkling of toasted hemp seeds.
chile powder and cook for about 30
seconds more. Add the chicken broth,
tomatoes, raisins, sunflower seed butter
and salt, and simmer for about 15 minutes
over medium heat, stirring often. Add the
chocolate, stir a few times to dissolve it,
then transfer the sauce to a food processor
and puree. Return the sauce to the pan.
Add the chicken and stir, then bring to a
simmer over medium heat, reduce the heat
to low, and simmer for about 5 minutes, or
until heated through.
3. Stack the tortillas between 2 paper towels
and microwave for about 30 seconds to
warm them.
4. To assemble, take a warmed tortilla, put
about 2 tablespoons of chicken mole in the
center, top with the garnishes of your choice,
and add a sprinkle of cilantro.
Note: Leftover chicken mole makes delicious burritos. Use large corn
or brown rice tortillas. Fill each along the center horizontally with 2
tablespoons of warm rice and beans, then top with 2 tablespoons of
warmed chicken mole and a little guacamole. Fold in both the left and right
sides, fold up halfway from the bottom, roll up once more from the bottom
to the top, and ip. The steam will seal the burrito.
76 march april 2013
C
O
M
P
L
E
M
E
N
T
S
A form of movement education, the
Trager Approach incorporates gentle bodywork
with soothing exercises to relieve tension,
encourage exibility and fend off injury. Find out
how this mind/body practice pairs with Pilates.
by Sharon Liao

& ROLLING
P
H
O
T
O

B
Y

R
I
C
H
A
R
D

S
A
L
A
S
pilatesstyle.com 77
When Renee Orona notices that one of her
Pilates clients is stressed out, she wont
start off the session on the mat or Reformer.
Instead, shell have the person lie face-up
on a padded table and use her hands to
softly rock, shake and stretch various parts
of the body. This practice, called the Trager

Approach, is meant to release tension in
the muscles and joints. Beginning with 10
or 15 minutes of Trager can make a huge
difference in a Pilates practice, says Orona,
a Pilates instructor and Trager practitioner
in New York City. It helps people tune in to
their bodies.
Also known as psychophysical integration
therapy, the Trager Approach incorporates
gentle bodywork and exercises to create a
deep state of relaxation. This introduces the
body to a feeling of effortlessness, explains
Roger Tolle, a Charlottesville, Virginia-based
instructor who teaches the Trager Approach
around the world. By learning this sensation,
people eventually recognize that some of
their everyday behaviorssay, hunching over
a computer or tightening the neck during
the Hundredarent ideal. As a society,
weve become so disconnected from our
bodies, explains Tolle. Trager is a form of
reprogramming patterns; you remember how
to move in a comfortable, natural way thats
free of tension.
Traditionally, this mind/body practice is
used to ease aches and improve balance,
exibility and strength in people suffering
from chronic pain or musculoskeletal diseases.
But some practitioners are also pairing it with
Pilates. I incorporate Trager-like moves, like
a swing of the arms or legs, to release tension
between exercises, says Ruth Alpert, a Pilates
instructor and Trager practitioner based in
Santa Barbara, CA. This leads to greater
freedom of movement and better form. You
cant do a proper Roll-Up if your joints lock
up, says Alpert. Integrating the principles
of Trager also encourages a more uid, easy
practice, she adds.
A GRASSROOTS BEGINNING
For method devotees, the origin of the Trager
Approach may sound strikingly familiar:
Milton Trager, MD, created the practice
through intuition and experience. Born in
1908 with health problemsTrager had a
congenital spinal deformityhe spent much
of his childhood committed to improving
his health. Also like Joseph Pilates, Trager
studied gymnastics and boxing. One day
in his late teens, he volunteered to give his
boxing trainer a post-workout rub down; the
trainer was very impressed by his technique.
Trager went on to perform this bodywork on
his father and reportedly relieved his sciatica
after just two sessions.
This accomplishment drove Trager to
spend the rest of his life honing his method.
After treating hundreds of people for
problems like back pain, asthma and multiple
sclerosis, he went on to pursue a medical
degree at age 42. According to the United
States Trager Association, Trager said that
one of his goals of obtaining his MD was to
teach registered physical therapists my work,
because of the results I was getting compared
to the results they were getting.
Today, the Trager Approach has a
devoted following. There are an estimated
500 practitioners in the United States
and another 100 to 200 spread across 20
countries. Trager practitioners typically focus
on the Approach, but some incorporate
it into other styles of bodywork, such as
massage or the Alexander Technique.
TRAGER 101
The Trager Approach consists of two practices:
table work and gentle exercises, called
Mentastics

(short for mental gymnastics).

During the hands-on session, the practitioner
enters an attentive, meditative frame of mind
called Hook-Up, which is projected onto
the client. The practitioner then uses his or
her hands to rhythmically rock, jiggle and
stretch parts of the body. Its a completely
pleasurable experience, says Ellen Terry
Kessler, a Trager practitioner and medical
massage therapist
in New York City.
People often say that
it reminds them of
being rocked as baby.
A full Trager
session generally lasts
60 to 90 minutes,
with about 10 to 15
minutes devoted to
Mentastics. These
simple movements
like a drop of the
leg or soft swoop
of an arm, either
done on your own or
with a practitioners
guidanceare meant to explore that feeling of
openness. For instance, the practitioner may
encourage paying attention to how the body
feels when your knees slope from side to side
instead of relying on the muscle. Mentastics
is a way for people to recreate that sensation
from the table work on their own, says
Alpert. She recommends that her clients apply
Mentastics to their everyday routines, honing
in on how a particular muscle feels when, say,
walking or typing. Its a tune-up, she says.
Focusing on how you feel helps to interrupt
your bodys unconscious patterns, so you can
nd a better way of moving.
With Trager, people
eventually recognize that
some of their everyday
behaviorssay, hunching
over a computer or
tightening the neck during
the Hundredarent ideal.
ABOVE: THE TRAGER
APPROACH LOGO WAS
DRAWN BY A TAI CHI
MASTER, WHO SAID THAT
HIS SESSION WITH MILTON
TRAGER MADE HIM FEEL
LIKE "A DANCING CLOUD."
OPPOSITE PAGE: RUTH
ALPERT GENTLY GUIDING
A RELAXED CLIENT'S LEG
ON THE TABLE.
Like other
mind/body
practices, the
Trager Approach
is difficult to
quantify in
scientific terms.
But research
proves that
the practice
is beneficial:
One study
published in the journal Alternative
Therapies in Health & Medicine showed
that chronic headache patients experienced
fewer episodes and required 44 percent
less medication after receiving Trager
for six weeks. And a study from McGill
University in Quebec found that the Trager
Approach can improve symptoms in those
with Parkinsons disease. As a massage
therapist, my theory is that each Trager
session strengthens the connections, or
a memory, in the neuromuscular system,
explains Kessler. Over time, she says,
conjuring up that feeling of lightness and
pleasure becomes easierwhich brings on
those mind/body benefits.
MOVING WITH EASE
Since the Trager Approach wipes away
bodily tension and clears the mind, its an
ideal complement to Pilates. Trager helps
the muscles become loose and receptive,
which sets the stage for strengthening
Pilates work, says Orona. Most people dont
understand what it truly feels like to relax,
she says, and table work illustrates that
feeling. Ive found that Trager is particularly
helpful for clients who are recovering from
an injury or stroke, or who suffer from
chronic pain or stress.
Trager can also have a dramatic effect
on healthy people. In a workshop that
Alpert did with Michele Larsson of Core
Dynamics Pilates in Sante Fe, one woman
did both Pilates and Trager daily for a
week. After two days, her body changed
remarkably, says Alpert. Once she was
able to release that excess tension in her
glutes, abs and upper body with Trager, the
Pilates movements owed through her joints
more easily. In fact, elite athletes, such as
runners, triathletes and professional golfers
and tennis players, use Trager to improve
their performance and prevent injury.
Another benet: With the Trager
Approach, people learn to use their bodies
more efciently. It teaches you to move with
the least amount of tension, explains Alpert.
For instance, I dont recommend that my
students full-out work their abs during Pilates
footwork. I ask for a two or three instead
of a 10 since theyre not lifting anything.
This principle encourages ease in every
movementan important lesson for students
and teachers alike. Trager has taught me to
pay attention to how I hold my body while
teaching Pilates sessions, says Orona. Its
helped me avoid burnout.
THE PILATES CONNECTION
Although the Trager Approach can benefit
anyone, people with a Pilates base may
be particularly receptive. Those who do
Pilates already know how to pay attention
to their bodies, says Alpert. The volume
is turned up on the ability to sense and feel,
which is beneficial.
The majority of Trager clients notice a
positive change after their rst experience,
but practitioners recommend a series for
the most benet. Each persons body
and budget are different, says Kessler.
Some people need it more than once a
week, while others can go once a month
or every few months. Because of the
individual bodywork, Trager prices tend to
be consistent with those of a massage
anywhere from $75 to $150 for a 60- to
90-minute session. If I could wave a magic
wand and money and time wasnt an issue,
I would recommend one Trager and two or
three Pilates sessions a week, says Alpert.
MY TIME ON THE TABLE
Even after all Ive learned about Tragers
benets, Im still a little skeptical heading
into my rst session with Kessler. After all,
Im the kind of person who always opts for a
deep-tissue massagethe rmer, the better.
Would this gentle practice really have a
noticeable effect? Kessler begins by asking
me if Im experiencing any injuries (other than
a garden-variety neck crick, no). She explains
the principles of Trager and what to expect
before I climb onto the massage table, fully
clothed. (Its best to wear light, comfortable
clothes, like a tank top and thin pants, shorts
or leggings.)
I lie on my back as she dims the lights
and starts on my right side. Her hand slips
beneath my shoulder, gently lifting and
lowering it less than an inch off the table; the
pace quickens until my shoulder reaches a
rhythmic, rocking motion. Kesslers touch is
soft and soothing, and Im lulled into a sleepy,
peaceful state as she strokes and jiggles my
shoulder. How does your right shoulder
feel compared to your left? asks Kessler, as
I drift back into full consciousness. I do an
internal check and realize, to my surprise,
that my right shoulder is noticeably looser. It
feels like all of my muscle bers have relaxed
completely; I hadnt even realized that they
were contracted.
After leaving Kesslers
ofce, my body feels
energized and light, as if
Ive changed from a heavy
overcoat into a gauzy outt.
ABOVE: KESSLER SOFTLY
ROCKS A CLIENT TO CREATE
A FEELING OF RELEASE AND
RELAXATION.
78 march april 2013
pilatesstyle.com 79
Kessler works her way to my left side. She
alternates between jiggling my left hip and
touching my right shoulder. Just seeing if theres a
connection between your hip and the tightness in
your shoulder, says Kessler. Theres not, but I was
just curious. She moves to my legs, where she lifts
one slightly and allows it to drop. Oh, wow, that
felt good, I murmur. Its funny how that one simple
movement seemed to release all of the pressure
out of my calf and Achilles tendon. Kessler tells
me to turn over, facedown on the table, and does
Trager on my back. I zone out again; I almost feel
weightless, as if Im oating in a pool.
Before long, Kessler tells me that were done.
How do you feel? she asks. I rack my brain for
the right word. Finally, I respond, Reallyopen.
And relaxed! My body feels refreshed and limber.
Kessler suggests that we do some Mentastics. I
wait for her to lead me through some tai chilike
motions. Instead, she simply asks, What does your
body want to do right now? I jokingly respond
that I kind of feel like slumping, but that doesnt
seem like the best tension-relieving posture.
No, try this, she says, instructing me to let my
shoulders drop and arms hang for a few seconds.
Its a nice stretch for my upper back. Next, Kessler
suggests I try dropping my leg, demonstrating a
standing step. How does that weight feel? I focus
on gravitys effect on my limb as I take a few slow
steps, allowing my leg to fall without my muscles
supporting it. Just play around with that later,
she says.
After leaving Kesslers ofce, my body feels
energized and light, as if Ive changed from a
heavy overcoat into a gauzy outt. My boyfriend
also remarks on my good moodand I sleep
particularly soundly for the next two nights. Its
enough to convince me that a gentle touch is just
as powerful as a rm one.
FIND THE RIGHT PRACTITIONER
Want to try Trager? First, seek out a certied
practitioner who has completed both coursework
and eldwork in the approach. To nd someone in
your area, visit the United States Trager Associations
website, www.tragerus.org, and click on nd a
practitioner. Then, schedule a phone call to get a
feel of the practitioners point of view and personality.
You can determine if its a t, says Alpert. Its similar
to nding the right Pilates instructor. PS
Sharon Liao is a freelance writer and editor in Brooklyn, New York.
Her work has appeared in Shape, Real Simple and Spa magazines.
LEARN
WITH
ROMANA
THE ART OF CONTROLOGY
Romana on
pilates
SPECIAL BONUS OFFER
ONLY $99.95!
Suggested retail price $149.95
BONUS FEATURES:
Keeper of the Flame and Force of Nature: A personal
documentary between friends Romana and Jay Grimes in which
they refect on the life and work of Joseph and Clara Pilates
3 bonus exercises designed to complement your daily
Pilates practice, including: Matwork, Wall Exercises and
Wall Work
To order, call 866-378-2952
or visit www.pilatesstyle.com
* Plus Shipping & Handling $14.95 in USA/
International Shipping $29.95
the legacy edition
A comprehensive approach to apparatus work from
Romana Krysanowska, as taught to her by Joseph Pilates.
*
Since the Trager Approach
wipes away bodily tension
and clears the mind, its an
ideal complement to Pilates.
80 march april 2013
e
SECRETS
m
Teir
SUCCESS
P
R
O

Z
O
N
E
Owners share their
best advice about the
business of running a
studio, from money matters
to employee management to
lease negotiations and
everything in between.
by Dani Alpert
Opening and running a Pilates studio is no easy task.
Its a super-demanding, 24/7 joband disaster lurks
at every step. As Carrie Cohn, MBA, PMA-CPT, owner
of Personal Best Pilates Studio in Overland Park,
KS, explains, You are responsible for everything:
pricing, marketing, hiring, ring, bookkeeping and
xing toilets. You are the person who gets a call in the
middle of the night when the alarm is going off at the
studio. You are the one who has to deal with unhappy
clients and staff. But even so, the worst day of owning
a Pilates studio is better than the best day of any other
job Ive held.
We polled successful Pilates studio owners from
around the country to get their top tips and words
of caution on what you should know about running a
Pilates business. Whether you currently own a studio
or dream of opening your own place, youll nd their
experiences and insights enlightening. PS
e
SECRETS
m
Teir
SUCCESS
Know what you dont know.
I have a background in business, so
I do my own bookkeeping, though I
have an accounting rm prepare my
annual taxes. If you dont have an
accounting or business background,
nd someone that you trust to manage
your money. Start by asking family and
friends, and then move out to friends
of friends. If that fails, compose a list of
questions and interview accountants as
you would a potential employee. After
all, the accountant will work for you!
Always get references.
Carrie Cohn, Personal Best Pilates
Studio, Overland Park, KS
Farm it out. Outsource whatever you
hate or arent good at. Its worth it!
Lindsay Lopez, Form Pilates, New
York City
Consider hiring a CPA.
An accounting rm frees up a lot of
time and helps us put our energies
where we can make money. It has
been a good source for nding out
information quickly and to help us
identify where to spend marketing
dollars and where our
true prots are.
Zoey Trap, The
InnerSpace, Avon, CT
Simplify payroll.
We use a payroll
company. The
advantage of this
is that workmans
compensation
and payroll are
automatically
taken care of so
you can avoid
expensive late fees and penalties if
you forget or dont understand what
fees you are supposed
to be paying.
Zayna Gold, Boston
Body, Boston, MA
The Numbers Game: The ABCs of Accounting
pilatesstyle.com 81
Do some comparison shopping.
Picking equipment comes down to personal
preference, but it is important to try each brand
out rst whenever possible, so you can assess the
pros and cons of each option.
Dana Auriemma, former owner of Pilates by the Bay,
Toms River, NJ
Start slowly.
I started out with a few pieces and then over
a two to three year period, I added more.
Hayley Hobson, NoBo Pilates, Boulder, CO
Get the bare necessities.
Start with the basics: Reformer, Cadillac and
Chair and grow from there.
Kathryn Brannan, Center For Pilates, Red Bank, NJ
To splurge or save?
I bought both new and used pieces. I knew who
I was buying from and they were barely used. I
bought a number of props like balls, weights and
towels from discount sources like TJ Maxx, which
helped reduce costs.
Rebekah Rotstein, Incorporating Movement, New
York City
Consider the materials.
I prefer the look and feel of wood over
the metal equipment. I like supporting Ken
[Endelman] at Balanced Body, as he was one
of the rst manufacturers. Lisa Robertson, On
Balance Studio, Kailua, HI
Be matchy-matchy.
If you offer classes, it is nice to have the same
equipment, so it is easier to direct the clients
to change settings on the equipment in a
uniform way.
Katrina Foe, Personalized Pilates, Scottsdale, AZ
Think about space savers.
I purchased new equipment because I wanted
a custom color that went with the decor and
vibe of my studio. I chose the Balanced Body
Tower/Reformer Combo Unit to give me more
options in my small space. Three instructors
can teach at one time without it getting too
crowded or uncomfortable.
Leah Stewart, LiveLife Pilates, Costa Mesa, CA
Know that second hand can be rst rate.
The majority of my equipment is used but
pristine. I hunted on Craigslist and Pilates
Connection on a daily basis for nearly a year and
was able to furnish a full studio for a fraction of
the price of new pieces.
April Silverman, April Nicole Studios, Brooklyn, NY
Buying Equipment
Know what you need.
Pilates studios and Pilates instructors need their own
insurance. The studio needs to be insured if someone
injures themselves in the studio, as well as the hallways,
stairwell or lobby. The instructor will need his or her own
liability insurance to cover any injuries sustained while
exercising the clients, sexual harassment suits, etc. Studio
liability prices vary based on square footage, the number
of instructors (mine is $800 per year for 850 square feet
for 10 instructors). Personal liability is about $150 a year
and it covers the instructor at any studio where he or she
teaches. I strongly recommend creating an LLC (limited
liability company) for your business to separate your personal
nances and liability from your business.
Lindsay Lopez
Find a provider that knows your business.
IDEA has insurance that is suitable for fitness
businesses. They ask a series of questions that
determine the actual cost based on whether childcare
is offered, the amount of equipment, the number of
employees, etc. You will need property, liability and
business interruption insurance. Do your homework
and read the policy all the way through. Insurance is
expensive but most programs offer payment plans.
Zayna Gold
Find a full-service company.
I went through IDEA. They were great, I told them I was
switching from independent to studio, and they did the rest.
Alicia Reese, The Pilates Perspective, Wall, NJ
Insurance Basics
82 march april 2013
Connect with a host site.
Get to know the program director of a
well-respected teacher-training program
in your area. They can refer some of the
most promising people in their courses
to you. This also provides a support
community for you to lean on when you
have questions or challenges.
Zayna Gold
Communicate clearly.
We train our own instructors, and
require that they all pass the PMA-CPT
exam in order to work at our studio.
Make sure that the job expectations are
clear and that any communication about
job performance is documented.
Carrie Cohn
Give employees feedback.
If someone is not following our
studio policies, we talk to them and
write them up. Usually that resolves
the situation; if not, we will take them
off the calendar. The main reason that
we have let people go is dishonesty.
Katrina Foe
Go co-op.
I structured my business as a
cooperative, specically because I didnt
want to tell anyone how to teach. I also
dont have the expense of employees or
the headache of managing their clients.
Lindsay Lopez
Think before you terminate.
When put in the situation of having to
re someone, imagine how you would
feel if you had already red the person.
Ask yourself, Do I feel relaxed? Relieved?
Happy at the idea? That is your inner
guidance system telling you what to do.
Allison Beardsley, Club Pilates Global, San
Diego, CA
Build a client base rst.
I encourage instructors to incubate their
business within other studios, so when you
actually open a brick and mortar space, you
already have clients and income.
Lindsay Lopez
Scout out the perfect location.
I own three Pilates studios and I always look
for safe, high-end residential areas that have
good visibility from the street.
Stefanie Ellis, Xtend Barre, West Palm Beach, FL
Keep costs down.
I had a thriving practice in my in-home studio
and was exploring ways to expand. I decided
on a small studio space for a very reasonable
price. This allowed me to purchase extra
equipment out of pocket and stay out of debt.
Staying small and focusing on intimate, high-
quality instruction has helped my studio stay
aoat within a highly saturated market.
Leah Stewart
Think about parking.
With clients coming in two or three times a
week, I did not want them to have to search for
a meter, especially for my older clients. Ceiling
height was another factor, because I wanted
clients to be able to do exercises standing on
the Cadillac (Ballet Stretches, Pull-Ups, etc.).
Kathryn Brannan
Cut the commute.
I wanted to be close to home, so that
traveling to and from the studio at random
times wouldnt be too trying on my sanity.
Alicia Reese
Get fresh air.
I wanted windows to open for fresh air and
high ceilings, so we can do Walk-Over Splits
on the Cadillac at last!
Lisa Robertson
Take over another studio.
My current space was already an existing
studio. The bonus in taking over an existing
business is that you get a great location and an
existing clientele.
Lindsay Lopez
Know noise restrictions.
If you will be using music, you must address this
before getting into lease negotiations. Are the
neighbors amenable to music? Is there a clause in
the lease that allows eviction if there is too much
noise? If not, these are often deal breakers.
Zayna Gold
Location, Location, Location: What to Lok For
Youre Hired! Youre Fired! Dealing with Employes
pilatesstyle.com 83
Negotiating Rent
Insist on a non-compete clause.
Make sure that your landlord or management
company gives you an exclusivity clause that
restricts another tness, dance, personal
training or Pilates-related business from being
leased in the same domain as your studio.
Rebecca Leone, Rebecca Leone Education
Conspiracy, Saint Petersburg, FL
Learn a new skill set.
Negotiating was one of the hardest things
Ive ever done. Come into the negotiations
knowing all your facts and what youre willing
to compromise on and what you arent. Have
a lawyer who knows commercial real estate
review your lease; its worth the fee and its a
tax write-off. You might be able to negotiate
free rent in exchange for updates that you
make to the space or have them do the work at
no charge to you. No matter what, remember
that its business and dont take it personally.
Lindsay Lopez
Use a broker.
Club Pilates locations always uses a broker,
which is standard in commercial real estate;
most landlords are accustomed to doing
business that way.
Allison Beardsley
Request a long lease.
I started on a very tight budget so
negotiating the proper lease was important.
Being in a very sought-after location, I tried to
get a lease for as long a time period as they
would agree to.
April Silverman
Loans: Necesary
Evil or Not?
Avoid loans.
I opted out of taking out a business loan. I
didnt want to have a huge debt over my head,
which could have swayed my business decisions
in ways that I didn't necessarily want, or could
have had a profound effect on my family and
personal life, which I was not willing to sacrice.
Leah Stewart
Use personal connections.
Avoid taking out a loan if at all possible!
Borrow from your savings or a family member.
Carrie Cohn
Consider an in-kind loan.
I got a loan from one of my clients and traded
them for their Pilates. It worked out very well
and they were excited to help me out.
Katrina Foe
Use a home-equity loan.
I was able to take out a home equity
mortgage. If you have a relationship with a
bank, that is ideal. Make sure you pay back the
loan as quickly as possible.
Risa Sheppard, The Sheppard Method, Los Angeles
Dani Alpert is a freelance writer and Pilates instructor in Belmar, New Jersey.
Her work can be seen on www.danialpert.com.
The Perks of Being
an Owner
You get to stay local.
Being able to open in the same area that I
reside makes me feel good about being able to
provide health and wellness to the people in my
own neighborhood.
April Silverman
You make the rules.
I get free workouts and I can wear Lululemon
to work seven days a week!
Stefanie Ellis
You can be choosy.
I get to choose the people I work with
every day. I surround myself with intelligent,
kind and gifted teachers whose company I
honestly enjoy. It would be painful for me
to work alongside someone whom I did not
respect or did not have a talent for teaching.
Maria Leone, Bodyline Pilates, Los Angeles
P
O
W
E
R
H
O
U
S
E
METHOD
MAN
A student of many
elders, Brett Howard
went on to co-found
the United States
Pilates Association.
by Anne Marie OConnor
Pilates Style: WHAT WAS YOUR CHILDHOOD LIKE?
Brett Howard: I had a great childhood. I grew up
in Pittsburgh. I was very active, I did many sports; I
especially loved gymnastics and I swam for 12 years.
When I was about 16, I took a liking to musical theater,
which later turned to a focus in dance. I loved dance and
immersed myself in it. I studied it for hours after school
and became a dance major my last year of high school,
spending half my time at my regular high school and the
other half at the performing arts high school.
PS: SO AFTER HIGH SCHOOL, DID YOU DECIDE TO PURSUE IT
FULL TIME?
BH: Yes, I trained at the National Ballet School of
Hungary in Budapest and Alvin Ailey School of
American Dance in New York City a little bit before
college. Then I went to the State University of New
ABOVE: HOWARD SHOWS OFF HIS
PROWESS AND POWER PERFORMING
STAR ON THE REFORMER.
84 march april 2013
York at Purchase Conservatory of Dance,
where I majored in dance performance.
The teachers were very good and I learned
a great deal. Another bonus of attending
Purchase was that I became involved more
intensely with Pilates. I had done Pilates
before but there was a Pilates training center
at Purchase, which was part of the New York
Pilates Teacher Certication Center.
All the dance majors could take mat classes
for free and private apparatus sessions were
highly discounted. I was really focused on my
dance and Pilates helped me so much.
PS: DID YOU DO PILATES JUST TO COMPLEMENT
YOUR DANCE TRAINING?
BH: Yes, mainly. I have a slight form of
muscular dystrophy so its very helpful for
me to do Pilates to stay strong and prevent
injuries. My sophomore year, I developed a
stress fracture in my tibia and I had to stop
dancing for about three months. At the time,
there were two other dancers who also had
developed stress fractures in their tibias. I was
the only one of the three of us who rehabbed
myself through Pilates, and I was the only one
who didnt have it recur again. I know I owe
that to Pilates. And I actually got certied
while I was still a college student.
PS: THAT WAS VERY UN-COLLEGE-KID OF YOU TO BE
SO PRACTICAL TO GET CERTIFIED!
BH: I was thinking ahead. Unless you got
into a major company, you probably had to
wait tables or do something like that on the
side. I didnt want to wait tables, and I love
Pilates. So it was a win-win situation.
PS: AFTER SCHOOL, DID YOU DANCE PROFESSIONALLY?
BH: Yes, I danced for a couple of small modern
companies and one small, ballet company in
New York. I was able to travel globally with
many of these companies, which I loved.
PS: HOW LONG DID YOU DANCE PROFESSIONALLY?
BH: For four years. I stopped dancing when I
decided to go for a masters in dance education
from Steinhardt School of Culture, Education,
and Human Development at New York University,
which was one of the most phenomenal
experiences I ever had. I learned so much there.
PS: HAS IT BEEN A HUGE INFLUENCE ON YOUR
CAREER AS A PILATES EDUCATOR?
BH: Most denitely. I pull from what I learned
at NYU all the time. I apply many of the
educational theories that I studied to all of my
teachings, in particular, Experiential Learning,
Multiple Levels of Intelligence and The Zone of
Proximal Development. The program focused
more on education as applied to dance than
dance itself, and with many of my projects I
decided to focus on Pilates instead of dance.
PS: AND YOU NEVER STOPPED TEACHING PILATES?
BH: No, Ive never stopped teaching. I was
certied in 1998 and have been teaching since
1997. I taught at Dragos, which was run by
Romana Kryzanowska, and at The New York
Studio, which was run by Sean Gallagher. At
that time they were partners, though they
worked in separate studios.
At the end of 2002, I was asked if I would
be interested in becoming a teacher trainer.
I started training teachers in 2003, which was
the same year that Romana and Sean broke
away from one another.
Though I trained mainly with Romana, I
ended up staying at the
New York Pilates Studio.
I loved my years working
there. There were so many
other amazing teachers who
worked at the studio, who I
learned from and became
friends with. I also had the
opportunity to work on the
performing arts/physical
therapy side. That was really
great because I had the
chance to to work a lot under
the physical therapists. They
would see the client and tell
you, this is what you want to
do, and then I would work
with the clients. That was a
great education.
PS: WHY DID YOU DECIDE TO
OPEN YOUR OWN STUDIO?
BH: I had been working
at Seans for a long time
but eventually decided I
wanted my own studio. I
was already living in Jersey
City and there wasnt
anything really over there in
terms of Pilates. So in 2004,
I opened The Pilates Haus,
which was the rst Pilates
studio in Jersey City. The rst year was slow,
but then it caught on. I chose the name The
Pilates Haus because when I was a dancer
we would say things like, Im going to take
class at Marthas house or Merces house, so I
thought Joseph Pilates should have his house.
I decided to use the German spelling for
house (haus) since Joe was German.
PS: WHAT INSPIRED YOU TO START YOUR OWN
TRAINING PROGRAM, THE UNITED STATES PILATES
ASSOCIATION?
BH: In 2004, my two friends who are now
my business partnersDavid Freeman and
Catherine Cuzzoneand I felt the teacher-
training program at the New York Pilates
Studio wasnt going in the right direction. We
TWO OTHER
DANCERS ALSO
HAD STRESS
FRACTURES...
I was the only one
who rehabbed myself
through Pilates, and
the only one who
didnt have it recur.
ABOVE: HOWARD
MAJORED IN DANCE
AT SUNY PURCHASE
AND THEN DANCED
PROFESSIONALLY
FOR SEVERAL YEARS.
SINCE BECOMING A
CERTIFIED PILATES
TEACHER IN COLLEGE,
HE HAS TAUGHT PILATES
CONTINUALLY.
D
A
N
C
E

P
H
O
T
O
S

B
Y

N
A
N

M
E
L
V
I
L
L
E
pilatesstyle.com 85
really didnt want the certication we received
to wither away to nothing; we felt it was very
important to try and keep it strong.
We approached Sean Gallagher and asked
him if he would be willing to give us the
license to the New York Pilates Studio Teachers
Certication Program. He agreed. It has really
grown since. It was a great decision. Our larger
umbrella organization is called the United
States Pilates Association and the New York
Pilates Studio teacher-certication program is
the program that we offer.
PS: YOU HAD A FRONT-ROW SEAT TO THE LAWSUIT
THAT RULED THAT PILATES WAS NOT A TRADEMARK IN
2000. WHAT ARE YOUR THOUGHTS ON IT?
BH: For me, I think there were valid points on
both sides. I can understand Sean Gallaghers
side, for sure, and I also can understand the
other side as well. In my opinion, in regards to
the outcome of the case, there are both good
and not so good things that have happened. I
am pretty neutral on it all. Everyone is entitled
to their opinion and beliefs and we must
respect the beliefs that differ from our own.
PS: WHAT DO YOU THINK ARE SOME OF THE
HURDLES OF THE PILATES INDUSTRY NOW THAT IT
HAS BECOME MAINSTREAM?
BH: There is a sense of community, but not a
sense of togetherness.
PS: DID IT HAVE THAT BEFORE THE TRADEMARK ISSUE?
BH: There has always been a Pilates
community, even though I think there were
many smaller, independent sub-communities
that made up this community. I think there
was a sense of togetherness within the sub-
communities, but not the community as a
whole. I feel this is still the case today. Before,
I think the Pilates community was still trying
to nd a clear identity. We are still on that
path of self-identity but we have so many
personalities that comprise this identity.
I feel like there is a big misunderstanding
between people who teach different types
of Pilates. We as a community tend to divide
ourselves into two camps, the classical camp
and the contemporary camp, and often the
camps dont understand one another. There
are misconceptions on both sides. We also
get so hung up on labels.
Ive been with both classical and
contemporary instructors who have poor
sentiments about the other. I feel many of the
conclusions that are made about the other are
unsuitable, and that if people on both sides
took a little more time to try and understand
each other, there would be a better sense of
togetherness in our Pilates community.
I think this needs to be addressed in some
way to allow us to grow as a Pilates community.
I dont think there ever will be only one Pilates
identity, but we do need to have a respect for
the many wonderful facets there are in order
to allow for a functioning community.
PS: SO WHAT SETS YOUR TEACHER-TRAINING
PROGRAM APART?
BH: I believe every teacher-training program
has a clear mission, but those missions differ
from one another and place emphasis on
different things.
WE TRY TO STAY AS TRUE AS
POSSIBLE TO WHAT WE BELIEVE
JOSEPH PILATES TAUGHT.
This doesnt mean that we think our
approach is the
only way, but
we do believe it
is important to
know and honor
Pilates history.
BELOW: HOWARD, WHO
HAS A MILD FORM OF
MUSCULAR DYSTROPHY,
SAYS PILATES HELPS
HIM STAY HEALTHY.
HERE HE DOES TEASER
ON THE REFORMER.
86 march april 2013
The United States Pilates Association is
classical in its approach. We pull from what
has been passed down by the master teachers
who trained with Joseph Pilates, with a heavy
emphasis from the Romana Kryzanowksa
lineage. The New York Pilates Studio Teacher
certication program was an intellectual
partnership between Sean and Romana.
So the program is heavily inuenced from
Romanas perspective. We have exclusive
access to the archival material that Sean owns,
which also inuences how we see and teach
Pilates. We try to stay as true as possible to
what we believe Joseph Pilates taught. This
doesnt mean that we think our approach is the
only way, but we do believe it is important to
know and honor Pilatess history.
We try to facilitate learning and help to
produce teachers who can see a body in front
of them and understand what that body is
telling them. Most of all we try to create a
positive experience and a love and passion for
the Pilates work.
PS: HOW IS THE TEACHER-TRAINING PROGRAM SET UP?
BH: Its a 675-hour program. Its 75 hours
of System Seminars plus 600 hours of
apprenticeship, which is a combination of
observation, practice, assisting and teaching.
We divide their System Seminars into
a Basic Module, Intermediate Module and
Advanced Module, so there is a mastery of
skills before new skills are introduced.
PS: WHEN YOU TAKE CLASSES, WHO DO YOU TAKE
THEM WITH?
BH: Its important to learn from many people. I
feel very blessed to have studied with Romana,
Jay Grimes, Mary Bowen and Lolita San Miguel.
I still see Lolita often, which is wonderful. She
has been such a great teacher, but also a valued
friend and mentor. I love her so much. I think
its important for a teacher to be a student and
constantly put themselves in a students shoes.
Lately, Ive been doing the majority of my classes
with Blossom Crawford, who was a protg of
Kathy Grant. She is a phenomenal teacher. I also
have my apprentices teach me, so I can give them
feedback. I learn a great deal from them as well.
PS: SO YOU ARE THE ETERNAL STUDENT AS WELL AS
THE TEACHER?
BH: Yes, I am an eternal student. This is one
reason why I love being one of the directors of
the United States Pilates Association. It allows
me to bring in people Id like to study with and
have them teach continuing education courses
for the organization.
PS: DO YOU STILL WORK WITH REGULAR CLIENTS
AS WELL AS YOUR TEACHER-TRAINING STUDENTS?
BH: Yes, I make it a point to always have
clientele who are not instructors or apprentices.
I need it for growth. I learn so much from my
clients every day. I especially enjoy working with
the ones who have challenges.
PS: TELL US ABOUT YOUR PERSONAL LIFE.
BH: I live near my studio in Jersey City. My
partner, Tetsuo Yoshida, is also a Pilates
instructor. I certied him. We have civil union
here in New Jersey, so we are partners in life
and in the business. My sister, Tiffani Branch,
is also a partner in the studio; she is training
to be a Pilates teacher. Its great, but as you
can imagine, it can be difcult at times as
well, but I wouldnt have it any other way.
PS: YOURE ALSO VERY ACTIVE IN
INTRODUCING PILATES TO KIDS.
BH: Yes, this is a passion of
mine. My masters thesis at NYU
involved developing a Pilates
curriculum for children ages
four through 10 that could be
implemented in a school setting
as well as in the private sector.
I am currently a committee member of the
PMAs Pilates Youth Program. I love the work
that we are doing. I also teach classes at my
studio and do outreach programs.
PS: IT CAN BE HARD TO TEACH A SMALL GROUP
CLASS OF ADULTS; HOW DO YOU DEAL WITH A CLASS
OF KIDS?
BH: Its actually really manageable. Children
give so much and have no inhibitions; they
really are a pleasure to teach. You cant teach
them like you would an adult; you have to
teach to the way that children learn. I use a
great deal of imagination as well as props,
games and activities. Its actually really fun for
them, they love it; they are like, I am doing
Pilates! And its very rewarding for me. PS
I REALLY THINK ITS
IMPORTANT TO LEARN FROM
MANY PEOPLE.
I also think its
important for a
teacher to be
a student and
constantly put
themselves in a
students shoes.
ABOVE: HOWARD
CELEBRATED PILATES DAY
IN JOES HOMETOWN,
MONCHENGLADBACH,
GERMANY, WITH LOLITA
SAN MIGUEL (CENTER)
AND HIS PARTNER TETSUO
YOSHIDA (LEFT).
pilatesstyle.com 87
88 march april 2013
AGELESS PILATES WITH
ETHEL LABRANCHE
LEVEL beginner
EQUIPMENT strap or long towel, mat
WHO Eighty-three-year-old Ethel
LaBranche teaches at Texas Health
Presbyterian Hospital and earned her
Pilates certication from the Oasis
Physical Conditioning Center in Dallas.
WHAT A student recovering from back
surgery and another with bromyalgia
perform 30 minutes of classical
Pilates taught by an inspiring and t
octogenarian who moves with grace,
precision and control. The standing
and oorwork routines include
Forward Bend, Torso Twist, Frog,
Rollover and Teaser.
TARGET Total-body functionality with
an emphasis on exibility and balance.
INTENSITY Mild.
BUY THIS BECAUSE Aside from the
obvious fact that her physical ability
would inspire anyone at any age,
LaBranche gives worthy tips such
as dont sit on your pockets and
practice extension without tension.
SPECIAL FEATURES Included are three
CDs of LaBranches recorded live
classes.
30 minutes, $14.95
Et
www.ethelt.com
H
O
M
E
W
O
R
K
No Excuses:
PILATES EXPANDED
STAND UP PADDLE BOARD
LEVEL all levels but basic prociency on
the paddleboard might be helpful
EQUIPMENT stand-up paddleboard,
paddle, ball, ankle leash, otation
device, anchor, body of water
WHO Author Eme Cole earned her
Pilates certication through PhysicalMind
Institute and is the owner of Pilates Plus
Cross-Training Studio in Chicago.
WHAT This is a one-of-a-kind
instructional guide, covering 170
exercises on how to improve your
stand-up paddleboard technique with
Pilates.
TARGET A very concentrated total-body
workout with particular emphasis on
the small muscles, since balancing the
board on water activates them.
INTENSITY Moderate to intense.
BUY THIS BECAUSE It doesnt matter
if you paddleboard or not, this is an
exceedingly fun way to get a great
summer workout on the water.
SPECIAL FEATURES For days when you
cant get to a body of water, a cross-
training section is included using the
BOSU and Reformer. Theres also
a page to cut out photos of each
exercise for handy reference.
100 pages, $24
CreateSpace Independent
Publishing Platform
www.amazon.com
Pilates Expanded
stand up paddle board

Written and demonstrated by: Eme Cole
Photos & editing by: Maureen cole
Copyright 2012 Pilates Expanded
Contains 100 pages, 179 exercises, 376 photos
KRISTIN MCGEES
STRONG SEXY SVELTE
LEVEL intermediate and advanced
EQUIPMENT mat, light hand weights
WHO Kristin McGee is certied in mat
Pilates with the Kane School of Core
Integration (now called Kinected).
In New York City, she teaches at
Equinox,Reebok, Clay Health Club
& Spa and The Jewish Community
Center and leads yoga and Pilates
retreats worldwide.
WHAT This three-parter has 25 minutes
of power yoga paired with light hand
weights, 25 minutes of classic Pilates
done right and 25 minutes of a vinyasa
(yoga ow).
TARGET The program zeros in on every
muscle in the body, from your top to
your toes, and expertly aims to improve
strength, balance and exibility.
INTENSITY Its a sweat-inducing,
moderate to intense workout.
BUY THIS BECAUSE This is jaw-droppingly
exceptional. McGee redenes what it is
to be the best. Bravo!
SPECIAL FEATURES A ve-minute bonus
cardio blast recalls the old days of
aerobics, but if performed barefoot
as McGee does, it can be easy on the
joints, not to mention enjoyable.
80 minutes, $16.99
Appcession
www.kristinmcgee.com
pilatesstyle.com 89
Fit in some extra spring training with the latest crop of DVDs
and a book, designed to help you tone up and stretch out in
the privacy of your living room. by Heidi Dvorak
PILATES TOWEL WORKOUT
FOR STRENGTH & MOBILITY
LEVEL beginner
EQUIPMENT 3- to 4-foot long towel,
mat
WHO Instructor Moira Merrithew is
the cofounder and executive director
of Education at Merrithew Health
& Fitness

and a master instructor

trainer.
WHAT Standing and oor routines that
incorporate 34 basic Pilates exercises
with the use of a towelalternately
placed behind the knees, behind
the back, overhead, underfootto
activate muscles, increase resistance,
mobilize joints, lengthen fascia and
provide support.
TARGET This is a subtle, overall
strengthener and wakes up sleepy,
underused muscles and joints.
INTENSITY Mild to moderate.
BUY THIS BECAUSE It feels great. The
towel helps to gently ease tightness
in the shoulders, hamstrings, hips
and lower back, making it more like a
deluxe stretch session than a workout.
SPECIAL FEATURES The beauty of this
program is that you can easily do
it anywhereat home or in a hotel
roomsince all you need is a towel.
75 minutes (35-minute workout), $15.95
Merrithew Health and Fitness
www.merrithew.com
PHIIT PILATES HIGH
INTENSITY INTERVAL
TRAINING
LEVEL intermediate
EQUIPMENT mat
WHO Joshua Smith is an instructor at
Pilates Sports Center in Encino, CA,
and is certied by the Pilates Method
Alliance.
WHAT Four segments of classical
and progressive Pilates moves are
incorporated into three rounds of
taxing moves lasting for 75 seconds
and alternating with easier exercises for
60 seconds each: Criss-Cross with Roll-
Up, Boomerang with Buttery Bridge,
Swimming with Childs Pose Push-Up
and Standing Criss-Cross with Roll-Up.
TARGET This total-body strengthening
program contains a strong cardio
component.
INTENSITY Moderate to high.
BUY THIS BECAUSE The unique
groupings of exercises, coupled with
higher- and lower-energy expenditures
will keep you moving and engaged.
SPECIAL FEATURES Two trainers
simultaneously demonstrate easy and
advanced variations so you can pick
and choose moves from each.
60 minutes, $19.99
Pilates Sports Center
www.collagevideo.com
JUST B LIVE!
AB BLAST WORKOUT
LEVEL all
EQUIPMENT 1- to 2-pound hand
weights or a weighted ball (both
optional), mat
WHO Certied by Balanced Body
and the Fletcher Method, Bernadette
Giorgi is the director of Pilates at
The Sporting Club at The Bellevue in
Philadelphia and also teaches Pilates
at Aquatics & Fitness Center in Bala
Cynwyd, PA.
WHAT Traditional Pilates exercises
are combined with unique placement
of light weights (between the feet,
behind the knees, behind the head),
adding a powerful prop for overall
abdominal strengthening.
TARGET Lower body with particular
emphasis on the abdominals.
INTENSITY Moderate to intense,
depending on the amount of weight used.
BUY THIS BECAUSE Giorgi carefully
articulates how to execute these
well-crafted moves that engage the
abdominals in new ways, which can be
tricky to perform without her expert
instruction.
SPECIAL FEATURES Ballet buffs will love
the bonus 20-minute barre segment
that shows off Giorgis training at
Philadelphias Academy of Dance.
This addition makes the DVD like
getting two diverse workouts for the
price of one.
83 minutes (60-minute workout), $14.99
BayView Entertainment LLC
www.amazon.com
Supine Rowing
S P R I NG S ET T I NG: 2 yellow
P UR P OS E : works the entire upper body while in forward
exion; activates the legs and torso
S ET UP : Lie on your back on the oor with your feet
together and against the seat back, keeping your legs
as straight as possible. Holding the handles, bring your
knuckles together in front of your chest, elbows wide
to your sides, and lift your chest into forward exion.
1. Inhale as you open your arms out to your sides at shoulder
height, with your arms still in your peripheral vision.
2. Exhale, bringing your arms to shoulder-width apart and
to just above your knees.
3. Inhale, bringing your hands back to the starting position
with your knuckles together in front of your chest.
4. Exhale and rest. Do 10 repetitions, then reverse the
movement for another 10 reps.
T I P : This exercise is very difcultconcentrate on the breath.
MODI F I CAT I ON: Bend your knees and keep your buttocks
against the Chair's base.
...continued from Get Strong Armed on page 61
P UR P OS E : corresponds to
the neck and heart muscles;
helps to signal the support
of the pelvis; alleviates
undo tension
S ET UP : Stand tall in front
of the Foot Corrector with
your hands behind your
head, elbows pointed
wide to your sides and your knees
soft. Place your right arch on top of
the pedal, keeping your toes long.
1. Press down on the pedal, pumping
for 1020 repetitions. Repeat with
your other foot.
T I P S : Look for the piece of your foot
that wants to work the least, or where
the biggest pile-up exists, and
massage it out.
Variation 7
...continued from Best Foot Forward on page 57 ...continued from Move of the Month on page 28
1. Start in a forearm plank, with your
elbows directly underneath your
shoulders, and your legs pressed
rmly together (or, make it easier with
your legs apart). Make a st with one
hand and wrap the other around it.
Keep your shoulders away from your
ears, your gaze toward your sts, and
your abdominals engaged.
2. Inhale as you melt your heart toward
the ground and as your shoulder
blades work toward one another,
keeping your butt and legs still.
3. Exhale as you press into your
forearms and engage your core to
work your heart away from the ground
and your shoulders away from one
another. Do 58 repetitions.
T I P S : Work your tailbone toward your
heels and pull your belly button to
your spine. Keep your thighs lifted to
prevent sinking into your lower back.
Imagine that your body is being pulled
in two different directions with your
head going one way and your heels
the other. Pull your heart forward.
VAR I AT I ON: After your last rep,
hold the forearm plank with your legs
together. Twist your waist to touch
your right hip to the ground then lift
back to plank, then repeat on your
left side. Do 3 repetitions.
Serratus Push-Ups to strengthen the core for stability while working
the entire body, especially the arms, upper back and shoulder stabilizers.
90 march april 2013
Standing Abductors
S P R I NG S ET T I NG: 1 yellow
P UR P OS E : promotes balance
and inner thigh stength
S ET UP : Stand to the side of
the Chair, with your left foot
in line with the front of the
seat and your right foot in the
handle out to your side, legs
and feet in parallel. Place your right
arm on the top of the Chair and your
left arm in a ''hug'' position.
1. Pull your right leg toward your
midline, hold for 1 full breath, then
slowly release your leg back to the
starting position. Do 3 sets of 10
repetitions. Repeat on your other side.
T I P : Pull up very strongly on your
standing leg.
ADVANCE D: Don't hold onto the
Chair topextend both arms out to
second position. Do the exercise with
your standing leg in relev.
OUTNIN BURGER

One of the highlights of living in Southern
California is In-N-Out Burger. These
famous fast food burgers are known for
their delicious special sauce and combo of
tomato, iceberg lettuce and sweet onion.
But they are off-limits for those with
dairy, egg, soy or wheat/gluten allergies.
I decided to remedy that for you, so that
those with allergies (and those in other
parts of the world) could still enjoy this
awesome savory treat. This allergy-free
burger is sure to make you feel out while
youre in. Sliced Daiya vegan cheeses are
available at the Whole Foods deli counter,
and they are also now selling it in wedges.
(Makes 4 servings)
6 TABLESPOONS VEGAN SOY-FREE
MAYONNAISE
2 TABLESPOONS KETCHUP
4 TEASPOONS SWEET RELISH
1 TEASPOON SUGAR
1 TEASPOON CIDER VINEGAR
1 POUND 85 PERCENT LEAN GROUND BEEF
4 ALLERGY-FRIENDLY HAMBURGER BUNS
(SUCH AS ENER-G FOODS BRAND)
4 BUN-SIZE PIECES ICEBERG LETTUCE
4 (-INCH-THICK) SLICES RIPE BUT FIRM
TOMATO (PREFERABLY BEEFSTEAK)
4 (-INCH-THICK) ROUND SLICES SWEET
ONION
SALT AND FRESHLY GROUND PEPPER
2 TEASPOONS CANOLA OIL, DIVIDED
4 OUNCES DAIYA BRAND VEGAN
CHEDDAR, THINLY SLICED
1. Preheat the oven to 400F.
2. In a small bowl, combine the rst
ve ingredients. Stir well until smooth
and set aside.
3. Mold the hamburger meat into four
patties, each 4 inches in diameter and
-inch thick.
4. Bake the buns whole for about 2
minutes, until starting to brown on
the outside.
5. Meanwhile, lay out the lettuce,
tomatoes and onions for easy burger
assembly.
6. Season the burger patties with salt
and pepper.
7. Heat a large nonstick skillet over
medium-high heat, add teaspoon
of the canola oil, and heat until
shimmering. Split 2 of the buns and
add them to the pan cut-side down.
Cook the buns for 1 minute, until
they are golden brown on the cut
sides. Transfer them to a plate, add
another teaspoon of canola oil to
the pan, and repeat with the other
2 buns.
8. Heat teaspoon more of the
canola oil in the skillet. Add 2 of the
burgers and cook for 2 minutes
without moving them, pressing down
on them a few times with a spatula to
press out some of the juices. Flip the
burgers, press down rmly on each
burger, and cook for 30 seconds. Top
with 1 slice of cheese per burger, and
cook for 2 minutes more. Transfer to a
plate. Add the remaining teaspoon
canola oil to the pan and repeat with
the remaining 2 burgers.
9. To assemble, spoon 1 heaping
tablespoon of the special sauce onto
each of the bottom buns, top with the
tomato slices, iceberg lettuce, then
burgers and sweet onion slices. Then,
top with buns.
...continued from Made to Order on page 75
pilatesstyle.com 91
92 march april 2013
C
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Raise the Barre for your studio
with a BarreAmped certification
Dramatically improve your studios
revenue while introducing your clients
to the most current and dynamic
barre workout available. Created by
international tness DVD star and former
Lotte Berk Method instructor, Suzanne
Bowen, BarreAmped updates classic
barre approaches by focusing on form,
technique and a neutral spine alignment.
A fusion of modern and classical dance,
Pilates and Yoga, Bowens BarreAmped
method allows you to supplement your
schedule with an updated and proven
barre workout that guarantees body
changing results.
Why BarreAmped?
Learn more at barreamped.com
Drives additional revenue for your
studio or practice
Delivers extreme results your
clients can see and feel quickly
National DVD Launch on Home
Shopping Network 2013
Licensing program gets you
started at a low cost
Burn at the Barre
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Raise the Barre for your studio
with a BarreAmped certification
Dramatically improve your studios
revenue while introducing your clients
to the most current and dynamic
barre workout available. Created by
international tness DVD star and former
Lotte Berk Method instructor, Suzanne
Bowen, BarreAmped updates classic
barre approaches by focusing on form,
technique and a neutral spine alignment.
A fusion of modern and classical dance,
Pilates and Yoga, Bowens BarreAmped
method allows you to supplement your
schedule with an updated and proven
barre workout that guarantees body
changing results.
Why BarreAmped?
Learn more at barreamped.com
Drives additional revenue for your
studio or practice
Delivers extreme results your
clients can see and feel quickly
National DVD Launch on Home
Shopping Network 2013
Licensing program gets you
started at a low cost
C
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pilatesstyle.com 93
800.367.7393 | optp.com
The Essential
STRETCH OUT

Strap
With the right tool, like the
patented STRETCH OUT

Strap,
youll fnd new and motivating
ways to explore Pilates
movements. Discover how to
creatively lengthen, strengthen,
de-stress and align in 40 mind-
body exercises from STRETCH
OUT

Strap Pilates Essentials,

by Angela Kneale, OTR.
www. anat omyi ncl ay. com
(800)950-5025
30 Years and Building
Created by Jon Zahourek
ANATOMY IN CLAY
LEARNING SYSTEM
Introducing our New
MidiMANIKEN
TM
FEMALE
PELVIS Model
The mind cannot forget what
the hands have learned.
TM
2013 Zahourek Systems, Inc. All Rights Reserved.
www. anat omyi ncl ay. com
(800)950-5025
30 Years and Building
Created by Jon Zahourek
ANATOMY IN CLAY
LEARNING SYSTEM
Introducing our New
MidiMANIKEN
TM
FEMALE
PELVIS Model
The mind cannot forget what
the hands have learned.
TM
2013 Zahourek Systems, Inc. All Rights Reserved.
Introducing our
New MidiMANIKEN

Female Pelvis Model
The Mind
Cannot Forget
What the Hands
Have Learned.

www.anatomyinclay.com
(800) 950-5025
2013 Zahourek Systems, Inc. and afliates. All Rights Reserved.
94 march april 2013
Raise the Barre for your studio
with a BarreAmped certification
Dramatically improve your studios
revenue while introducing your clients
to the most current and dynamic
barre workout available. Created by
international tness DVD star and former
Lotte Berk Method instructor, Suzanne
Bowen, BarreAmped updates classic
barre approaches by focusing on form,
technique and a neutral spine alignment.
A fusion of modern and classical dance,
Pilates and Yoga, Bowens BarreAmped
method allows you to supplement your
schedule with an updated and proven
barre workout that guarantees body
changing results.
Why BarreAmped?
Learn more at barreamped.com
Drives additional revenue for your
studio or practice
Delivers extreme results your
clients can see and feel quickly
National DVD Launch on Home
Shopping Network 2013
Licensing program gets you
started at a low cost
C
O
R
E
N
E
R

S
T
O
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E
pilatesstyle.com 95
Excellence in
Education
Graduate School
for Certied
Pilates Instructors
Advanced
Teacher Training
for Mat and
All Apparatuses

Full 2-Year
Program,
Philadelphia
Weekend
Workshops for
Professional
Development
Classical and
Expanded Exercise
Vocabularies
Problem Solving,
Skill Building,
Biomechanical
Analyses
p
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p
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CONTACT:
Karen H. Carlson, Director
@ (215) 545-2212 or
karenhcarlson@verizon.net
For information & calendar
pinelandpilates.com
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:

L
e
a

Y
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P I L A T E S
Evolved from the Source
Announcing
the
Fletcher Pilates

Ped-i-pul DVD
Now available
at
fetcherpilates.com
This DVD provides
a full range of Ped-i-
Pul movements, from
simple stabilization
and range of motion
exercises to several
of Ron Fletchers
signature patterns.
L
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S
T

L
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S
S
O
N
Most of the
work happens in
the last 2 inches
of the exercise.
}
First generation teacher Jay Grimes,
director of Vintage Pilates in Los Angeles
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