Live life fully.

Fuel your
passions. Commit to the highest
standards. Be extraordinary.
Preserve tradition. Embrace
innovation. Celebrate your
uniqueness, while knowing we
->19;>1?5958->@4-:05Ŋ1>1:@
Discover your power within.

Education. Equipment. e-Encyclopedia.

Mentor Program 2014, BASI Pilates® Academy
California, USA
TABLE OF CONTENTS
features in each issue ON THE COVER Wendy’s own clothes; shoes
by The Wendy Williams Collection on HSN.
Photographed by Daphne Borowski at Studio 26.

48 THINK ON TOP OF
THE BOX
10 EDITOR’S NOTE
Sharing is caring.
Jillian Hessel has trained
with some of the greats— 12 CONTRIBUTORS
36 BEAUTY
The latest kits and treatments
like Carola Trier and Ron See the faces behind the to whiten your teeth, at home
Fletcher—and weaves their stories and the pictures. and at the dentist.
teachings, along with her own,
into a challenging workout
using just the Reformer Box.
14 ON YOUR MIND
You love us, you’re mad at us.
38 STYLE
Accessories to take your
Well, at least you message us. practice anywhere you want
56 SWEAT BAND to go.
Get your cardio on with the
resistance band! Kristin McGee
16 READER PLATFORM
The surprising mental
gives the matwork a heart- benefits of good posture; departments
pumping makeover. Spotlight on the 16th Annual
Meeting of the PMA; Pilates

64 KONNECT LIKE
NEVER BEFORE
in Brazil 40 EAT SMART
Diets are dead! The new way to
Viktor Uygan’s Konnector,
a device you can add to
20 Q &A
How to find balance in your
lose and manage weight is by
listening to the smartest expert
your Reformer, will connect practice; Navigating continuing around you: you.
your limbs to your core in education; Why you should
profound new ways. have a “YOLO” treat; Best eats
for menopause
44 SUCCESS STORY
Years after suffering a traumatic
72 FIND YOUR CENTER, rape, a journalist discovers the
CENTER YOUR LIFE
Larkin Barnett’s five-step
160 LAST LESSONS
Get inspired!
method and a better way to heal.

process will help you tap into

your deepest abs to help you
86 COMPLEMENTS
Four instructors spill the
gain a newfound sense of teasers anything-but-boring activities
inner and outer strength. that help them burn calories
while having a blast.
80 REFORMED FOR LIFE 26 ON THE GO
TV personality Wendy
Williams is a self-proclaimed
Rockettes-turned-Pilates-
teachers return to the stage.
90 PRO ZONE
Seasoned studio owners offer
Pilates devotee for life, and tips for making the January
spills how she dropped more
than 100 pounds—and why
28 CORE
Tips to make your apparatus
crowd stay put for the long haul.

she thinks everyone should

be doing Pilates.
last; The secret to finding
that perfect duet partner;
94 POWERHOUSE
Suzanne Gutterson, a protégée
Eric Franklin’s new book, of Eve Gentry, is 90 years old
84 BREAKFAST IN BED
Easy-to-make eggs,
plus one on the Pilates
Arm Chair
and still going strong.

pancakes and a new take 98 MOVES OF THE

on avocado toast are tray-
worthy (and will fuel your
32 WELLNESS
A new gizmo to strengthen
MONTH
For cross-country skiing!
workouts, too). the feet and ankles;
Another science-backed
103 2017 RESOURCE
GUIDE
reason to do Pilates; DIY
dry shampoo
The scoop on what’s new in
the industry, from equipment
and continuing education to
34 FOOD
Lighter bites and mini
the year’s best apparel and bars pack the protein—
advice for studio owners. not the calories.

Pilates Style Vol. 14, No. 1 (ISSN 1549-6937) is a trademark of and is published bimonthly (Jan/Feb, Mar/Apr, May/June, July/Aug, Sept/Oct, Nov/Dec) by McAby Media LLC, 12829 Trinity Street, Stafford, TX 77477. Subscriptions $34.94 per year
(6 issues), Canada (price includes GST) $44.94 – U.S. funds only. Foreign prices available upon request. Please visit our web site, www.pilatesstyle.com, for additional details on pricing and options. Single copies $4.95 plus $3.00 postage and
handling, the Annual Resource Guide (Jan/Feb) single copy price is $9.99 plus $3.00 postage and handling. Visa, MasterCard and Discover accepted. Periodicals postage paid at New York, NY, and additional mailing offices. POSTMASTER: send
address changes to Pilates Style, P.O. Box 334 Stafford, TX 77497. No material in this issue may be reprinted without written permission of the publisher. Entire contents copyright 2012 by McAby Media, LLC. All rights reserved. McAby Media,
LLC assumes no responsibility for the advertisements, nor any representation made herein, nor the quality or deliverability of the products themselves. Opinions of contributing authors do not necessarily reflect those of the publisher. Articles
and photographs are welcome, but cannot be considered unless exclusive publishing rights are given, affording the publisher full ownership of content. Publisher assumes no responsibility for accuracy of unsolicited manuscripts and any material
accepted is subject to possible revision at the discretion of the publisher. Printed in the U.S.A.

6

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 pilatesstyle live life to the core
®

editorial first-generation teachers

BAMBI ABERNATHY MARY BOWEN
Editor in Chief Killingworth, CT; Northampton, MA
JAY GRIMES
AMANDA ALTMAN Los Angeles, CA
Managing Editor
LOLITA SAN MIGUEL
ANNE MARIE O’CONNOR Palm Beach Gardens, FL
Executive Editor

BETH GILLETTE
Editorial Intern advisory board
BRENT D. ANDERSON, PhD, PT, OCS
art/photography Physiotherapist, Founder/Director,
Polestar Pilates, Miami, FL
RICK MCMILLEN JOAN BREIBART
Senior Creative Director
Founder, PhysicalMind Institute,
NICHOLAS NGUYEN New York, NY
Creative Director KATHY COREY
Owner and Director, Kathy Corey
RIMA JEAN Pilates, Del Mar, CA
KRISTIN LIU
Graphic Designers SUZANNE GUTTERSON
Owner/Director/Teacher, Suzanne
ALAN COX Gutterson Pilates Body Conditioning,
ROD FOSTER Albuquerque, NM
Contributing Photographers
JILLIAN HESSEL
Author of Pilates Basics,
advertising West Hollywood, CA
MATTHEW ABERNATHY DAWN-MARIE ICKES, MPT
Executive Advertising Director Evolve Integrative Wellness,
832-768-7999 Orange County, CA
[email protected] RAEL ISACOWITZ
Founder/Director, BASI Pilates™,
Costa Mesa, CA
executive
MOIRA MERRITHEW
BAMBI ABERNATHY Executive Director of Education,
President/Publisher MERRITHEW™, Toronto, Canada;
Premier brand STOTT PILATES®
SIR MCMILLEN
Vice President FRAN MICHELMAN
Board Member, PILATESfoundation
UK Ltd., London, England
staff
CHRISTIANE NORTHRUP, MD
MARNA MCMILLEN Holistic OB/GYN, Best-selling Author,
Accounting Manager Lecturer, Yarmouth, ME

JACKIE MAGANA KYRIA SABIN WAUGAMAN

Customer Service Representative Director, Fletcher Pilates®,
International
Director, Body Works Pilates,
Pilates Style is published by Tucson, AZ
McAby Media, LLC
12829 Trinity Street RISA SHEPPARD
Stafford, Texas 77477 Creator of the Sheppard Method
832-886-1120
www.pilatesstyle.com
Pilates, Los Angeles, CA
MARI WINSOR
Owner/Director, Winsor Pilates,
Los Angeles, CA

Not all fitness exercises featured in Pilates Style are suitable for everyone, and these or any other exercise program may result in injury. To reduce
the risk of injury in your case, consult your doctor before beginning any exercise program. You should be in good physical condition and be able
to participate in the exercises. The instructions and advice presented are in no way intended as a substitute for medical counseling. If you engage
in any exercise or exercise program featured therein, you agree that you do so at your own risk, are voluntarily participating in these activities,
and assume all risk of injury to yourself. McAby Media, LLC disclaims any liabilities or loss in connection with the exercises and advice herein.

All advertising is subject to approval before acceptance. McAby Media, LLC reserves the right to refuse any ad for any reason whatsoever.
Actual publication does not constitute any agreement for continued publication in any form. Advertisers warrantand represent that the de-
scription of the products or services advertised are true in all respects, and McAby Media, LLC assumes no responsibility for the content of
the advertising, promises made, or the quality/reliability of the products or services offered in such advertisements. Information provided by
advertisers is provided on an “as is” basis without warranty of any kind, either express or implied, including but not limited to the implied war-
ranties of merchantability and fitness for a particular purpose. McAby Media, LLC expressly disclaims any and all liabilities for any and all direct,
indirect and consequential loss or damage, including but not limited to loss or damage to property or for loss of profit, business, revenue,
goodwill or anticipated savings resulting or arising from the information contained in the advertisements appearing herein.
 Caring
SHARING IS
EDITOR’S LETTER

FOR ABOUT THREE WEEKS BEFORE EACH ISSUE

GOES TO PRESS , we go into what the magazine
industry refers to as “production mode,” when
all the Word documents go from editors’
hands to the hands of the design team.
Deadlines go from “looming” to “for real,”
as the pages of this magazine come to life.
Although this “crunch time” can be stressful,
it’s also exciting, since it’s when I get to read
the book, cover to cover, for the first time.
It’s no longer about pieces of a puzzle—the
puzzle is coming together.
This issue, I was struck by the openness of
our contributors, who quite frankly, moved me
to my core. Each one of them gave us a piece
of themselves, and had the courage to put
something out there, for the sake of helping
you and me in our own Pilates journeys. A BEHIND-THE-SCENE LOOK AT WENDY GETTING
At our photo shoot at Studio 26 in CAMERA READY WITH HER TRAINER JARED KAPLAN.
NYC, we got to meet this issue’s cover girl,
Wendy Williams. Exuding confidence and
vulnerability at the same time, she posed on but her story has a happy ending—and it’s one
the apparatus—and even got a mini workout that can change your life, too.
from trainer Jared Kaplan. Her candid story, In “Recovering My Body” (page 44), Joanna
“Reformed for Life” (page 82), is honest and Connors, a journalist, courageously tells the
funny, just what we’d expect from the talk terrifying story of her own rape. It wasn’t
show icon, who now until 25 years later that she discovered the
swears by Pilates as method—which turned out to be a way to take
This issue, I was struck much as you do. back control of her body, both physically and
We’ve worked with mentally. Fair warning: This story is intense, but

BAMBI PHOTO BY ROD FOSTER; WENDY PHOTO BY DAPHNE BOROWSKI

by the openness of our Jillian Hessel, a Pilates speaks to the incredible powers of Pilates.
master who needs no In the spirit of sharing, we’ve decided to
contributors, who quite introduction, many give you 64 pages of bonus content! Don’t miss
times. But in “Think our “2017 Resource Guide,” which delivers the
frankly, moved me to On Top of the Box” scoop on the spanking-new apparatus and
(page 48), in particular, props you need to get, tons of tips to help you
my core. Each one of she showed ingenuity freshen up your practice, invaluable advice for
while sharing pieces of teachers and studio owners, and so much more.
them gave us a piece of her past. We picked up Before we went into that aforementioned
some invaluable tips, production mode, we attended the 16th
themselves…for the sake historical information Annual Meeting of the Pilates Method Alliance,
and new insight into where we shot some brilliant Pilates instructors
of helping you and me in Jillian (flip to page 54 for this year. We
for the exercise that can’t wait to share
See ya on the mat,
our own Pilates journeys. makes her feel like soon, but in the
a pin-up girl!) in her meantime, visit us
creative workout on the Reformer Box. On page IRL—that is, in real
72, Larkin Barnett reveals the story behind her time—on Facebook Bambi Abernathy
Barnett Formula; at just 14, she lost her parents, and Instagram! Editor–in–Chief

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 CONTRIBUTORS
JILLIAN HESSEL KRISTIN MCGEE
W R OTE : “Think On Top of the Box” on W R OTE :“Sweat Band” on page 56
page 48 I got certified
P I L ATE S P E D I G R E E :
Lauren Roxburgh P I L ATE S P E D I G R E E : I started Pilates with Kelly Kane at the Core School
with Kathy Grant, then simultaneously of Integration, and studied with
trained to teach with Carola Trier. When I Brooke Siler, Mari Winsor, Carey
moved to L.A., I taught at Ron Fletcher’s. Macaleer and Lori Head.

Roll. Align. When the Institute for the Pilates Method

formed, I worked with Eve Gentry. I also
briefly studied with Romana.
YO U S H O U L D D O M Y W O R K O U T
YO U S H O U L D D O M Y W O R K O U T
B E C A U S E : You’ll stretch and
strengthen your muscles from head
to toe.

Strengthen.
The unique LoRox Aligned Roller™
B E C A U S E : I seek purity of form in
motion, for every body!
H O W I ’ D D E S C R I B E M YS E LF I N T H R E E
WORDS: Accessible, precise, nuanced
H O W I ’ D D E S C R I B E M YS E LF I N
T H R E E W O R D S : Compassionate,
optimistic, hard-working
F AV O R I T E E X E R C I S E TO T E A C H :
F AV O R I T E E X E R C I S E TO T E A C H : Pilates Push-Ups
features raised, circular bumps Backstroke Swimming Forward and U O N : To
N E W YEAR ’ S R E S O LUTI o get
Backward on the Reformer Long Box back in shape after I give birth to my
and a moderate density that make
N E W Y E A R ’ S R E S O LU T I O N : Mentor and twin boys!
it the perfect foam roller for fascia inspire more Pilates teachers!
release and Pilates movements.
Use the roller to improve core
strength, postural alignment and
flexibility with the Pilates exercises
in Lauren Roxburgh’s book;
Taller, Slimmer, Younger.

LARKIN BARNETT
LA
W R OTE : “Find Your Center, Center
Your Life” on page 72
Y
VIKTOR UYGAN P I L ATE S P E D I G R E E : Polestar and
W R OTE : “Konnect Like Never Before” All American certified with two golf
on page 64 specializations. I’ve also been fortunate
P I L ATE S P E D I G R E E : Dolly Kelepecz to learn from Lolita San Miguel.
taught me the foundation, and Nora St. YO U S H O U L D D O M Y W O R K O U T
Available in full-length and travel size. John gave me the most essential push. B E C A U S E : It plugs directly into any
YO U S H O U L D D O M Y W O R K O U T activity to help you get into “the
B ECAUSE: It is fun but effective, and zone.” It’s a quick, convenient way
new but built on existing repertoire. to center yourself anytime.
H O W I ’ D D E S C R I B E MYS E LF I N TH R E E H O W I ’ D D E S C R I B E MYS E LF I N
WORDS: Creative, compassionate, TH R E E W O R D S : Vibrant, resilient,
comical intuitive
FAVO R ITE EXE R C I S E TO TEAC H : FAVO R ITE EXE R C I S E TO TEAC H :
Hanging Pull-Up variations on the My Formula!
Cadillac Spend
N E W Y E A R ’ S R E S O LU T I O N :

OPTP.com | 800.367.7393 N E W Y E A R ’ S R E S O LU T I O N F O R 2 017: even more time enjoying friends and

Tame my monkey mind. nature…and eat fewer doughnuts.

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Learn. Connect. Belong.
PILATES ON TOUR® 2017

It doesn’t matter where you’ve trained or how long you’ve taught. What does matter is being
inspired and returning to your clients renewed. You belong here.

Pilates on Tour ................ Istanbul, TR ......................................................................................... March 24-26

Pilates on Tour ................ Phoenix, AZ ................................................................................................. April 7-9
Pilates on Tour ................ London, UK .............................................................................................. April 21-23
Pilates on Tour ................ Seoul, SK ....................................................................................................... May 5-7
Pilates on Tour ................ Moscow, RU ............................................................................................. May 26-28
Studio Tours .................... Mountain View, CA .................................................................................July 29-30
Studio Tours .................... Boston, MA .............................................................................................August 5-6
Pilates on Tour ................ Chicago, IL .......................................................................................... October 13-15
Pilates on Tour ................ Italy ............................................................................................................ December

ENTER TO WIN A FREE CONFERENCE REGISTRATION

Details at pilates.com/trainfree | pilates.com | 1-800-PILATES (745-2837)
 WE WANT TO KNOW:
Start capitalizing

ON YOUR MIND
on the explosive popularity What’s your favorite cardio activity that complements your
of barre workouts Pilates regimen?

“Running!” —Kirsten Harder

“At Vitality Pilates, we add cardio bursts to our Pilates group classes by
doing a planking series or Box step-ups.” —Vera Esotera

“Walking, hiking, sailing.” —Laura Davis

“Bushwalking. Although the classical Pilates advanced mat and Reformer

[repertoire] certainly make me huff and puff.” —Suzanne McCarty

“Tennis.” —Iva Bugarin

“My preferred cardio is ballet! I try to take class two to three times a week to
supplement my daily Pilates.” —Jennifer Marguerite

GET BARRE CERTIFIED “HIIT and barre.” —Annett Brown

Flip to page 86 to read
BY EXHALE “At our studio, we have clients meet
how four Pilates teachers
for rowing or kettlebell workouts to
Led by barre aficionados include cardio...they can’t wait to get get their heart rates
Elisabeth Halfpapp back to their Pilates!” —Katy Kass
pumping!
+ Fred DeVito
“Running to catch the school bus
when one of the children has made us late!” —Samantha Starr

YOU’LL LEARN TO: “Spin!” —Michelle Kagan Sandler

&
 

 
 
&
!
 

$
SOCIAL MEDIA SNIPPETS
set up positions
On Sally Anderson’s wedge- On “Moves of the Month: for
&
 
!
based workout, “It’s Time for a Driving” [Sept/Oct]:
#
  Pilates Intervention” [Nov/Dec],
&

!
"
  which gives you the tools to “Awesome Amy Teter! Thanks for
restore proper alignment of the sharing.” —Lisa Marie
pelvis and hips:
“Love that idea.” —Crystal Pacheco
2017 CALENDAR “Do we have wedges? Can we get
a few sets?” —Colleen Harding
January 2017
%

LAST LESSONS

March 2017 | LA On our Nov/Dec “Last Lessons”:

June 2017 %

“Exactly!” —@plexus_scottsdale_az
September 2017
%

“Way cool!” —@sourcestudiola
October 2017 | BOS
“Absolutely.” —@olivia.pash "We should take at least as
good care of our body as we do
“Cool!” —@zzlmartinez our car—don't you think?"

"Like us" on Facebook at —First-generation teacher Eve Gentry, taken

from a letter she wrote to friends, circa 1963
www.facebook.com/pilatesstyle.
Tweet us at
EXHALESPA.COM/BTT www.twitter.com/pilatesstyle.
Follow us on Instagram
(@pilatestylemag), and share
your pics!
@BARRECERTIFIED /BARRECERTIFIED

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 DELICIOUS, HEALTHY MEDITERRANEAN
“AWARD WINNING RECIPES”
First place winner at 17th annual gourmand cookbook awards for
“Best Health and Nutrition Book” in the world

MERINGUE WITH FRESH BERRIES

Ingredients Preparation
SERVES 6 1 Preheat the oven to 300°F (150°C) for 10 minutes.
4 egg whites 2 Whisk the egg whites until they turn white, then add sugar
1 cup granulated and whisk until white and foamy.
sugar 3 Add the corn flour and vanilla, whisk for a few more minutes
1 teaspoon corn
4 Spoon each meringue onto parchment paper in 15-20 cm
flour
(6-8 in) diameter circles.
1 cup raspberries
5 Bake the meringues at 300°F (150°C) for 40 minutes.
½ cup strawberries
½ cup blackberries 6 Turn off oven, do not remove the meringues. Let them coo
½ cup blueberries in the oven for 20 minutes, with the oven door left slightly
1 teaspoon vanilla open.
extract 7 Top with fresh berries and serve.

FOR MORE INFORMATION AND FREE RECIPES,

VISIT www.a s liha nsabanci.c om
READER PLATFORM
BULLETIN BOARD
Q. Can good posture affect your mental state?
A. ALICE ANN DAILEY, PILATES TEACHER, EXERCISE
PHYSIOLOGIST AND AUTHOR OF DAILEY STRENGTHENING: SIX
KEYS TO BALANCE CORE MUSCLES FOR OPTIMAL HEALTH (CROWN
BOOKS PUBLISHING GROUP, 2015), RESPONDS: A person
with good, upright posture tends to have a balanced
emotional state and a positive attitude. In fact, studies pelvic tilts, pelvic lifts
have shown that when you’re in a bad mood, if you stand and Bridges to create
up straight, open your eyes widely and put a smile on a balance between all of
your face, your positive mental attitude will improve. the muscle pairs that line the
Furthermore, research published in the European Journal spine. These movements strengthen
of Social Psychology found that alpha posture positively weak muscles of the vertebrae lining your spine on the
affects confidence levels. Amy Cuddy recently brought anterior side of your waist and neck, and lengthen tense
this correlation into mainstream conversation with her muscles lining your spine on the posterior side of your
TED Talk on the “power pose.” waist and neck, lengthening the spine from one end to
To develop erect posture, you need to balance the the other. Pelvic movements strengthen the abdominals,
body from bottom to top, front to back, and right side to narrow the hips and tone your glutes.
left side, so that all movements spiral upward. Practice Practice Cat positions to create a balance of surface
and core muscles between the anterior and posterior
sides, and between both ends of your spine. Structural
support from your hands, arms and shoulders, along with
your knees, feet, legs and hips, will activate all the joints
of your body, decompress spinal discs and correct or
minimize irregular lumbar curvatures.
Finally, do Roll-Downs to balance the structural
support of your anterior and posterior surfaces and inner
core muscles between both ends of the spine.

8.04%
BULLETIN BOARD PHOTOS COURTESY OF ALICE ANN DAILEY AND BY BIGSTOCK; PHOTOS BY BIGSTOCK.
The average annual growth
rate from 2016–2020 for the
Pilates equipment industry,
according to a new report. FRIENDS WITH BENEFITS
Too much screen time can lead to a host of
Pilates is on the rise, people, physical ailments—forward head syndrome,
back pain, you get the point—but there
and it’s expanding to more might be an upside: A new study published
in the journal PNAS found that Facebookers
global markets. might have a major life advantage. The more
“friends” you accept, and better yet, the more
Source: Research and Markets “Global Pilates Equipment photos you post, the lower your mortality
Market 2016-2020” report risk. Just make sure to supplement your social
media schedule with some studio time (see
“forward head syndrome”).
—Beth Gillette

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 PILATES POSTCARD
TO: Pilates Style
FROM: Fernando Sadir, co-owner of Studio Cidade Jardim - The Pilates Studio
Brasil Authentic Pilates

HOW HE GOT TO SÃO SÃ

ÃO PAULO: II’m ’m
m from Argentina and came to Brazil to o
study
d Pil
Pilates in
i 2005.
2005 At
A this
hi time,
i Romana
R Kryzanowska
K k was coming
i regularly
l l
to São Paulo to teach the certification program with Inelia Garcia at The Pilates
Studio Brasil Authentic Pilates. My plan was to go back to Argentina to open my
own studio, but the economy there wasn’t so good at the time, so after almost
three years of total dedication to my Pilates studies, I had the opportunity to
open my studio in São Paulo as a co-owner with Inelia.

TRAINING BACKGROUND: I’m certified by Romana and Inelia. I’ve been working
exclusively with Pilates for the past 11 years. I participate in Pilates conferences in
Argentina and Brazil, and just finished the master program, The Work, with Jay
Grimes and Sandy Shimoda at Vintage Pilates in Los Angeles.

TEACHING STYLE: I’m focused more on the process and not the results.
I observe how the clients understand their bodies when executing a simple
exercise, and from there, I can go deeper or not; my goal is to encourage them
no matter their physical condition so they can improve their knowledge about
their own body and grow stronger. I think the most important thing is to see your
client and their needs. I’m also strongly committed to my own practice; I think
the more you know about how Pilates works in your own body, the more you can
help your clients.

HIS TYPICAL CLIENT: Basically, I have four types of clients: Older clients
who seek life quality; clients with spine, shoulder or knee issues that need
correction to go on with their daily activities; athletes who need Pilates to make
them stronger and to support their other practices; and clients who see Pilates as
a strong exercise method and want to go deeper.

HOW HIS STUDENTS DIFFER FROM THOSE IN THE U.S.:

The clients in the U.S. are more independent; here, I think most of the clients

THIS PHOTO COURTESY OF FERNANDO SADIR; OPPOSITE PHOTO COURTESY OF PILATES METHOD ALLIANCE.
come to the studio looking to be taken care of. I think it’s very cultural, and that
changes the optics of everything.

BRAZIL’S PILATES “CULTURE”: We are very young with the practice

compared to the U.S., but we are very passionate about it. Pilates became a big
thing here about 10 years ago, not only in São Paulo, but in Brazil. Our franchise
is almost 20 years old, and we are the pioneers in Pilates here. I think the
tendency is to grow more and more.

FOR MORE INFO: www.pilates.com.br/unidades/cidade-jardim; @pilatesbyfersadir

ABOVE: SADIR DOES CRISS-CROSS AT IBIRAPUERA´S PARK, THE LARGEST IN SÃO PAULO.
BUFF-BONES.COM
SPOTLIGHT

THE 16TH ANNUAL

MEETING OF THE PILATES
METHOD ALLIANCE O
BO
OUNCEO
O

W H AT: Industry leaders, Pilates teachers and method

enthusiasts from all over the world (812 to be exact) convened
for four days of continuing-education workshops, lectures and
panels led by a brilliant group of Pilates experts—Lolita San
Miguel, Irene Dowd, Kyria Sabin Waugaman, Mary Bowen,
Alan Herdman, Rael Isacowitz, Madeline Black and so many
more. Mat classes taught by Pat Guyton, Brett Howard, Kathy
Corey, Michele Larsson, to name a few, gave everyone a
much-needed workout and a dose of inspiration. (We snuck
into one of Nora St. John’s packed classes and the energy
was palpable!) More than 50 vendors lined a large expo hall,
promoting new and existing Pilates products and services. created by
Suzanne Bowen
WHEN/WHERE: This past October 27–30 in Phoenix, AZ
COMING JANUARY 2017

T H E S C I E N C E O F P I L A T E S : The PMA’s Research

Committee drew a crowd, when Sherri Betz, PT, GCS,
presented their findings, and Rebecca Hess, PhD, showed
attendees how they could begin research of their own.

POWERFUL SCREENING: Tribute to Joseph Pilates

The Movie aired on Saturday night, and made everyone
watching realize the greatness of the method they’ve
devoted their lives to. (To snag yourself a copy, visit
www.josephpilatestribute.com.)

A Halloween-themed party
S P O O K TA C U L A R S H I N D I G :
on Friday night brought out the crazy side of the Pilates
community. Two standout costumes: Patricia Friberg, who
took home “best costume,” wore a big barrel around her
body and a small ladder in her hair—she was a Ladder Barrel,
duh!—and David Freeman came as Joseph Pilates in his
skivvies. (You can’t make this stuff up!) * Online BarreAmped Bounce Certification *

BEST IN CLASS: The conference culminated with the annual * Online BarreAmped Bounce Streaming Workouts *
Matapalooza class, taught by James D’Silva, Nora St. John, * BarreAmped Bounce DVD and Digital Download *
Benjamin Degenhardt and Kathy Corey, with 200 participants.

M I S S E D T H E M E E T I N G ? You can get a complete set of

audio recordings ($99.95; www.pilatesmethodalliance.org). For more information, visit

ABOVE: METHOD DEVOTEES GATHER IN PHOENIX TO FURTHER THEIR barreampedbounce.com

PILATES EDUCATION.
Q&A ASK THE EXPERTS

ASK THE EXPERTS

why “feeling the burn” shouldn’t be your goal t
how to “cheat” and still lose weight t
keys to continuing education t
foods to eat and avoid during menopause
by Brandon Gamb
Gamble and Leslie Dantchik, MS

Brandon Gamble is a senior Nutrition expert Leslie Dantchik,

faculty member for BASI Pilates. MS, is the author of the health blog
Gamble owns Pilates Bodies in www.alphabitesnyc.com. The longtime
Motion in Tacoma, WA, where Pilates and exercise enthusiast has
he continues to teach the BASI a master’s in applied physiology and
Pilates method and is always nutrition from Teachers College,
working toward higher education. Columbia University.

Q. I like to work hard, but sometimes find myself pushing

my body too much in class, aggravating my lower
back. Any advice to help curb my grit?

A.
Without watching you in person, it’s difficult to to overcome, because it takes time to understand the
determine whether your lower-back pain is the Pilates method, and how to get deep enough into the
result of poor execution of the movements or work to make it challenging enough to “feel the burn.”
overexertion. It sounds like you might not be engaging My advice: Try to find the balance between efficiency
the balancing principles of Pilates. It’s these principles and harmony. If you make the movement too efficient,
that make Pilates a mind/body form of conditioning rather tension might develop. But if you’re too relaxed when you
than just a physical process. I applaud your efforts to push move, the exercise will not reach its full potential. Rael
hard and feel the vigorous challenge of Pilates as I do, but Isacowitz sums this up perfectly in his book, Pilates (second
ultimately, we must embrace the mind as well to draw edition: Human Kinetics, 2014): “…we focus the work where
into the harmony of the work. it is needed, exerting the required amount of energy, no
Many times, clients come into the Pilates studio more and no less. The remainder of the body is relaxed and
from gyms, or other workout facilities, and bring with calm.” Here are some tips to help you get there.
them a “feel the burn” mentality. This can be difficult
Breathing helps create a rhythm for
U S E YO U R B R E ATH .
the movement. It also calms the body and mind, and even
provides a focus for the muscle group you’re working on.

F I N D B A L A N C E W ITH I N TH E P I L ATE S P R I N C I P LE S .
It’s the principles that distinguish this work from any
other form of physical fitness. Most of my “feel the burn”
clients take a year or so before they can draw deeply
enough into the principles to feel the full effect, and even
then, it’s a continuous journey to fully grasp the many
intricacies involved.

(with,
P U R C H A S E A PAC K AG E O F P R I VATE S E S S I O N S
perhaps, different instructors). A Pilates instructor with a
PHOTO BY BIGSTOCK

trained set of eyes will be able to draw you deeply enough

into the work to feel its full effects, training your body
hard, yet teaching you to move with a balance of grace
and power. It’s only within this balance that we reach our
ultimate goal and full potential. —B.G.

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Lolita’s Corner Q. What’s the best time of day to
“cheat” without sidelining my
weight-loss efforts?

Pilates Retreat A.
The more you deprive yourself of “cheat
foods,” the more you intensify your desire

in Bali
to eat them, which can lead to binging and
overeating. That’s why giving yourself permission to
enjoy these foods occasionally may in fact help your
Jan. 20-22 & Jan. 27-29, 2017 weight-loss efforts. Here are a few strategies for
avoiding the common pitfalls when allowing for
these indulgences.

T R Y T H E 9 0 / 1 0 P L A N …where you eat “healthy” 90

percent of the day with 10 percent of your daily calories
set aside for your guilty pleasures, like an ounce of
antioxidant-rich dark chocolate or ½ cup ice cream. That
means you can have that small slice of cake and eat it,
too, since you’ve already allotted for it.

P L A N A H E A D …when you have a special occasion

and want to indulge. But never skip meals to “save”
calories for later to the point where you’re famished, a
sure-fire recipe for a diet disaster. Start your day with
Are you looking for an exotic Pilates a nutritious breakfast, such as whole-grain cereal or
retreat? Then let yourself be guided by oatmeal topped with berries or bananas, full of fiber and
Lolita San Miguel, 1st Generation Pilates vitamins A, B, C, folate and potassium, and then try a
Elder in inspiring Ubud, Bali. satisfying leafy green salad topped with omega-3-rich
salmon for lunch, plus fruit for a midday snack.
For information: www.lolitapilates.com

Pilates Mentor
Master
Program 2017
I will start two
Pilates Master
Mentor Program
groups, both to
be held in Palm
Beach Gardens. W A T C H P O R T I O N S I Z E …when choosing your treat.
The first one For example, pasta can still be part of your diet, but try
starts Feb. 28- the appetizer portion as your main dish instead. And
Mar. 4 and the balance your meal with a heaping side of steamed or
sautéed veggies in heart-healthy olive oil or lean protein
second one on Jun. 20-24. Secure like chicken or fish to keep you feeling satisfied.
your place by filling out the application
at www.lolitapilates.com as I accept a There’s no set rule regarding the best time of day to
maximum of 12 persons per group. incorporate your “cheat” meal. But if you’re finding your
weight-loss efforts have stalled by too many of these
PHOTO BY BIGSTOCK

meals or snacks, keep a daily food journal to help hold

Lolita San Miguel Pilates Center
yourself accountable and see where you can improve
4100 PGA Boulevard and make adjustments. If you go overboard, don’t beat
Palm Beach Gardens, FL 33418 yourself up and throw in the towel. No one is perfect;
[email protected] just get back on track the very next meal or day. —L.D.
www.lolitaslegacy.com
Q.
How often should teachers do
continuing education? Also,
any tips for choosing the right
$
workshop for me? 10 off any
order of $2
5 or
A.
I’m always amazed at how the learning never
stops—learning from my mentors, learning from more throu
my clients and even learning from my students.
gh

P ro
As with life in general, the moment we stop learning, we March 31
stop growing. Even when we feel we’ve reached a higher

m
plane of teaching and practice, we need to take a step back
co

o
to revisit and relearn the basics. I’m still exploring the
de S E10
most fundamental of movements and how to achieve the
utmost depth of the work. Continuing education is key to
AV
a fulfilling Pilates journey.
There is a fine line between pursuing enough
continuing education and getting too much. “Knowledge
in all, master of none” is my favorite saying. I see too
many teachers pursuing certifications in everything under
the sun, without acknowledging the true potential of the
work they already know. They care more about how many
credentials they can acquire, rather than how well they
teach what they already know. Joseph Pilates refers to
mastering the introductory lesson before proceeding
progressively with the following exercises. This principle
holds true in continuing education, too.
I think one or two workshops a year would be a
beneficial goal. Find an area of interest, or one you’re
passionate about, and go from there. I’ve met many
students who are getting into Pilates or beginning a
certification course due to a life experience. For them,
following up with a specialty course or workshop is a
natural fit.
But, when do you begin your continuing education? I
would advise committing to a few years of studying your
initial certification to build a solid foundation. Some,
but not all, Pilates training programs require CECs
(continuing-education credits); the number of CECs reflects
the minimum amount needed to help you stay current
for your education goals.
Choosing the right workshop can be a challenge if you
don’t have a specific field of interest or direction. Most
of us have one or two things we really want to explore,
but finding the right teacher, location and class can be
exhausting. I recommend going back to your roots and
asking the advice of your first mentor (or any seasoned
teacher) for recommendations. These people will have
insight into skilled presenters and specialty teachers. You
can always take “something” away from any workshop or
class, but seeking exceptional instructors and studios
is worth the effort. With the magic of the internet and
social networking, we now have bountiful access to forums,
reviews, feedback, and blogs about Pilates workshops and
specialty courses.
As a faculty teacher for BASI Pilates, I stand in the true
BASI principle that we are all one big Pilates family striving
toward the ultimate goal of sharing our gift of Pilates, and
the knowledge therein, with others. So please feel free
to contact me anytime if you’re looking for advice or my
recommendations on conferences, workshops or CEC
800.647.0859 r toetalkmindful.com
courses. Continuing the Pilates journey is our ultimate goal,
and I’m here to help. —B.G.
Q. Are there any foods I can eat to help me cope with symptoms of menopause?

A.
Menopause is a fact of life that every woman has to face, and with the decrease in the
hormones estrogen and progesterone, it can wreak havoc on your body, both physically
and mentally. The good news? What you eat on a daily basis can help minimize or even
prevent many of the common symptoms that come with this change of life. As a bonus, these bloat-
busting foods can also help lower and stabilize blood sugar.

A D D TH E S E TO YO U R D I ET:

CALCIUM
This essential nutrient becomes even
more crucial for peri-, menopausal and
post-menopausal women, since there is MEDITERRANEAN -STYLE MEALS
a link between low levels of estrogen A study in the American Journal of
and increased bone loss. Clinical Nutrition found that women who
followed a Mediterranean diet were 20
How much you need: 1,200 mg a day V ITA M I N D percent less likely to experience typical
for women over the age of 50 Ensuring you’re reaching optimal D menopausal symptoms.
intake is critical for calcium absorption.
What to eat: low-fat dairy (yogurt, What to eat: fruits (berries,
cheese and milk); leafy green How much you need: 600 IU a day pineapple, mango, melon); vegetables
vegetables (kale, spinach, bok choy, (bell peppers, mushrooms, garlic);
broccoli); omega-3-rich lean protein What to eat: fortified orange juice; fiber-rich whole grains (quinoa, brown
(salmon, sardines); almonds; and fruit whole-grain cereals; eggs; and fish rice); legumes (lentils); and even the
(oranges, raisins, dried apricots) (tuna, trout and mackerel) occasional glass of red wine.

A N D M AY B E TH I S :

Soy, which contains estrogen-like compounds, has

long been touted as a way to combat these symptoms.
Research, however, has been mixed. But soy-based
foods, like tofu, tempeh, edamame and soymilk, have
shown no known adverse health risks and contain many
of the vitamins and minerals that may help provide relief.

AVO I D TH E S E :

Foods high in saturated fats, caffeine, spicy foods

and excessive alcohol intake can trigger hot flashes and
night sweats. Choose chicken or fish over steak, trade
your cup of joe for green tea, and steer clear of “hot”
takeout and too many rounds at the bar.
PHOTOS BY BIGSTOCK

The onset of menopause usually occurs in your late 40s to early 50s. And unfortunately other
disadvantages that come with aging include a slower metabolism, muscle loss and weight gain,
which can lead to long-term health repercussions, such as diabetes, osteoporosis and heart
disease. Your best defense is a good offense with a balanced diet and plenty of sleep. The earlier
you start making healthy choices, the easier the transition will be. —L.D.

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 PILATES

Reach Your Teaching Potential

Comprehensive Program • Continuing Education • Licensing Courses • PMA CEC Provider

888.732.8884 . FLETCHERPILATES.COM
Arizona • California • Colorado • Florida • Illinois • Indianan • Louisiana • New York • Nevada • Ohio • Pennsylvania •
Texas Virginia • Washington • Brazil • Canada • Colombia • Great Britain • Japan • Korea • Mexico • Philippines • Spain
TEASER ON THE GO

A Pilates
Spectacular
Rockettes-turned-
Pilates-teachers get their
kicks on again.
by Anne Marie O’Connor

Last summer, 22 former hoofers, including 10 more than 25 former Rockettes have completed Pilates
ex-Rockettes, danced in perfect precision across the on Fifth’s teacher-training program alone and are now
stage at Hunter College in New York City. The show, working at studios all over the country.
called Legacy on the Line: The The Legacy on the Line show
Road to Becoming a Rockette, was was organized, produced and
the fourth reunion of the Radio choreographed by Mary Six
City vets, five of whom now pursue The Pilates teachers Rupert, a former Rockette who’s
second careers as Pilates teachers. now a Pilates fan. “The mission
“I can name 40 former Rockettes in the show “are of my company, Legacy 36, is
just off the top of my head who’ve to promote precision dance,”
become Pilates teachers, and I’m very aware of how Rupert says. The Pilates teachers
fairly certain the number is much in the show “are very aware of
greater!” says Kimberly Corp, their bodies work how their bodies work and are
co-owner of Pilates on Fifth, who in great shape—Pilates is great
along with her sister, Katherine, is and are in great for building core strength and
a former Rockette herself. maintaining flexibility.”
“Pilates is a great career shape—Pilates is The Corp sisters got involved
choice for former dancers with the Legacy Dancers the
of any style,” says Katherine great for building first year they formed and have
PHOTOS COURTESY OF KIMBERLY AND KATHERINE CORP

Corp. “But I think Rockettes in performed in every Legacy

particular gravitate to Pilates for core strength Dancer event since, which has
two reasons. One, the focus on included four full-length shows
alignment and body placement and maintaining and various smaller special events.
is exactly what precision dance “There are so many great things
requires. It gives a Rockette an flexibility.” about being a part of the Legacy
innate understanding of body Dancers,” says Kimberly. “Mary
awareness as well as a leg up Six’s choreography truly does
(bad pun intended!) in teaching preserve the legacy of the Radio
body awareness and alignment to others. City Rockettes, which of course, is an American tradition.
“Secondly, despite the illusion, Rockettes are not Her routines are unique with imaginative formations,
holding onto one another in a kick line!” she adds. “You beautiful, classic tap and of course, wonderful kick lines!
must stay exactly on your lineup spot and not waver Performing with other former Rockettes is a wonderful
back and forth. Thus, core strength is a must.” In fact, way to experience the full joy of dancing.” PS

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 STARTING IN APRIL 2017

School Approval
Program
For seven years, the Pilates Method Alliance has been working with the Pilates teacher training
commXnity in the identi¿cation of minimXm edXcational 6tandards for comprehensive Pilates
teacher training. The development of edXcational 6tandards for the Pilates method represents
a watershed for the industry and highlights the sophistication, complexity, and uniqueness that
set Pilates apart from other movement, strengthening, and post-rehabilitative forms of exercise.

The 6tandards have been established, and an obMective approval process will be launched in
$pril 7. 6chools that provide evidence that they are in compliance with the 6tandards will
receive recognition as a P0$ $pproved 6chool. The program will provide transparency and
validation for the general public, the ¿tness community, and the Pilates industry itself.

April 1, 2017
The School Approval Program will be open for online applications.

Questions? Write to [email protected]

Sustaining Sponsor Media Sponsor CONTACT US

Toll Free 866 573 4945
pilatesstyle ® [email protected]
live life to the core www.pilatesmethodalliance.org
 HOMEWORK

NO MORE EXCUSES!
TEASER CORE

Cultivate your cueing skills with Eric Franklin’s latest

book, and explore the often-neglected Pilates Arm Chair
with a new guidebook.

THE PILATES ARM CHAIR THE ART & SCIENCE

OF CUEING
LEVEL all
EQUIPMENT Arm Chair LEVEL instructors
WHO Reiner Grootenhuis EQUIPMENT a
is BASI Pilates–certified willing student
in the comprehensive W H O Eric Franklin
apparatus program is the founder and
and the owner of Pilates- director of the
Powers in Töenisvorst, Franklin Method®,
Germany; sports a mind/body
physician Dr. Ingo Barck interactive fitness
is based in Kempen, program that
Germany. combines imagery
W H A T A guide to using and movement.
the Arm Chair with color Franklin teaches
photographs, detailed setups and exercises, plus the workshops all over the world.
Chair’s history, a glossary, types of Chairs and handles, W H A T A book on the types of cueing for movement
and the many benefits it offers. modalities such as Pilates, yoga and dance, with
T A R G E T Although many of the exercises are done photographs, anatomical illustrations and expert tips
from a sitting or kneeling position, the Chair addresses on how to cue students of various levels.
balance, muscle interaction and functional stabilization B U Y T H I S B E C A U S E Every teacher has probably
of the joints. It’s especially beneficial for elderly had a moment when a cue doesn’t work. Cueing,
students and those with neck or shoulder injuries. like Pilates, is an art, and this book teaches the
B U Y T H I S B E C A U S E Not much has been written basics: timing, imagery, metaphors, rhythm, touch
about this often-forgotten yet highly versatile piece of and keywords.
equipment, which can complement any Pilates program. S P E C I A L F E A T U R E S Know an instructor that can’t
S P E C I A L F E A T U R E S A special section details the stop yapping? Or one that never says enough? Find
manufacturers and companies that sell the two types of out how to gauge whether a cue offers too much or
available Chairs. too little information.

PAGESs#REATE3PACE)NDEPENDENT0UBLISHING PAGESs/040swww.optp.com

0LATFORMswww.amazon.com
—Heidi Dvorak

The Perfect Duet Partner

is one who’s emotionally supportive and encouraging—
“Your Teaser is looking amazing!”—not just one who
will show up on time or won’t talk your ear off.
Source: the British Journal of Health Psychology

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A natomy
of the Apparatus
You can probably change the springs in your
Regina’s
TOP (GUN)
Tips
sleep, but have you ever thought about how
and why the Reformer actually works?
Before you crawl under the Cadillac from embarrassment, you’re not
alone, says Regina Arras, a Pilates teacher and an aerospace engineer. But the
bad news is that, if you don’t understand the mechanics of the machines, and
why maintenance is of the utmost importance, you’re putting your (and your
clients’) safety at risk.
“Pilates teacher-training programs rarely speak about the equipment
separate from how we are supposed to teach on it,” says Arras, who decided
to get certified while designing airplanes for the Boeing Company. “We
aren’t taught how it works or why it’s designed the way it is, so for some,
maintenance is a totally foreign concept.”
In 2013, after Arras had a “lightbulb moment” during Alycea Ungaro’s IN BETWEEN CHECKUPS, HERE ARE
Synthesis Mentor Program, she launched Top Gun Pilates Engineering A FEW THINGS YOU CAN DO TO
(www.topgunpilatesengineering.com), which MAKE SURE YOUR STUFF STAYS IN
offers everything from equipment moving, GOOD SHAPE.
assembly and installation to maintenance
packages to emergency service repairs to their AW, SNAP! Check your double
own line of cleaning wipes. Arras has since snap hooks regularly, since these
expanded her business from the New York tri- guys are especially prone to wear
state area to all over the country (which, as a and tear.
bonus, has given her the opportunity to guest-
teach all over the U.S.) and even worldwide via BEWARE OF “KINKY” SPRINGS.
Skype consultations. If you ever see a kink in your
So why the need for professional spring, it’s time to trade it in
maintenance? “Routinely inspected, cleaned and for a new one. And it could

X
serviced equipment is safer and more reliable,” happen at any age, so check
explains Arras, who recommends quarterly them periodically.
service. “I’ve been involved in lawsuits as an
expert where clients have gotten seriously injured QUICKIES CAN SAVE LIVES.
from poorly maintained equipment that was You know those things that attach
improperly set up. Springs, clips and hardware your safety chains and push-
can break at any time. People think that it won’t through springs to your wall unit
happen to them, but it can.” and Cadillac? Make sure these
Another huge pro: “Setting up a routine quick links are closed and tight,
maintenance plan will stave off costly repairs and and they’ll make sure your clients
keep your budget on track. I can’t stress how are safe and sound.
important it is for new studio owners to budget
for maintenance from the beginning, and for BAN ZIPPERS (AND JEWELRY).
established studios, now is the perfect time to Reupholstery jobs became so
configure these costs into your 2017 budgets. popular about two years ago, and
“Once you become familiar with the equipment I believe part of it is from the new
and ‘get under the carriage,’ you’ll have a new trend of zippers on exercise pants.
respect for it,” adds Arras. “You’ll understand that Say no to the zipper, and ask your
it needs to be looked after and cared for, too—just clients to leave their jewelry in
like our clients and our bodies.” their locker.

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PILATES ISN’T TRENDY—it’s always in fashion!

$28

GEAR UP
WITH OUR
NEW MATS
AND TANKS
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pilatesstyle.com 31
TEASER WELLNESS

(Healthy)

Foot Fetish
addicts,
ddi t b butt ffor professionals,
f i l moms, Alth
Although h you’re
’ working
ki th
the
On your feet all day? athletes, dancers and more. “My High feet, the exercises have an effect
Heel Rescue workout prioritizes the on the entire body, says Cavagna,
Add Manolos to the needs of women wearing high heels, who’s worked with celebrities
but it’s valuable for anyone with like Allison Williams and Hannah
mix, and you’re paving foot issues, like bunions, Morton’s Williams. “As you work the feet,
neuroma, plantar fasciitis, flat feet, you allow them to have better
the way for all sorts of etc.,” she says. range of motion and increased
The workout is designed around stability; this translates to better
foot problems. And Cavagna’s Rescue Loop™, which helps posture, and whenever your gravity
to strengthen, boost circulation and line is efficient, the whole body
they ain’t pretty. increase range of motion of the feet benefits,” she says. “Additionally,
and ankles. The small tool features the Rescue Loop prioritizes the
But these issues extend far beyond two double leather loops attached by connection of the feet to the
just the feet, says Ilaria Cavagna, a a spring; the smaller loop is the toe pelvis. This will increase your
Romana’s Pilates teacher. “Very few strap, mostly placed between the big body awareness, and help you
people realize how important our and second toes, and the larger loop access the right muscles when
feet are,” she says. “When something is the foot strap. “The two different you stand and walk.”
goes wrong in our feet, it’s reflected settings allow you to work both the But who has time to work their
in the body, and vice versa.” small muscles of the foot and also the feet? You do, says Cavagna, who
About three years ago, after her bigger muscles that connect the foot says all you need is 10 minutes twice
New York City clients, many of whom to the leg,” Cavagna explains. a week to keep your tootsies in
work in the entertainment industry or “What I like about Rescue Loop is tip-top shape—and wearing Jimmy
have high-powered corporate jobs, that I was able to include the spring Choos, if you’re so inclined. For more
kept complaining of foot pain from resistance of the Toe Corrector that we information and to pre-order Rescue
high-heel wearing, Cavagna started all know, and add a new function,” she Loop (available February–March),
to develop a system of exercises for adds. The result: “a more complete visit www.highheelrescue.com.
the feet to benefit not just stiletto workout for the foot-ankle complex.” —Amanda Altman

A NE W
STRESS WREAKS HAVOC ON THE BODY, BUT A NEW STUDY PUBLISHED IN THE JOURNAL
MOLECULAR PSYCHIATRY FOUND THAT IT MIGHT EVEN INTERFERE WITH OUR METABOLISM.
Researchers out of Ohio State University gave 58 women two meals with the
same amount of calories, fat, carbs and protein—the only difference was the

REASON TO type of fat. The first meal was high in saturated, and the second, consumed one

CHILL OUT
to two weeks later, was low in those fats, which are typically found in animal
products like steak and butter. For women who were identified as having
low levels of stress, inflammation markers were more elevated after the high-
saturated-fat meal. But for those who were stressed out, the inflammation was
increased, regardless of the fat type. Stress is scarier than we thought; better buy
another pack of classes to keep you centered! —A.A.

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SVB
SV
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SZ

Z



 
PRO SECRET: DRY SHAMPOO
WHAT TO DO WITH YOUR HAIR WHEN YOU L AVENDER MINT NO - POO This all-natural
DON’T HAVE TIME TO SHOWER—LET ALONE This DIY dry shampoo recipe will sop up solution for
A BLOW DRY—AFTER YOUR SESSION? any excess scalp oil between scrubs. This oily strands is
Instead of throwing it into yet another formula is good for all hair colors, but taken from The
messy bun, whip up this amazing- you can dress it up if you have brown, Compassionate
smelling dry shampoo from vegan red or pink hair (like me!). Store at room Chick’s Guide
beauty blogger Sunny Submaranian temperature for up to six months. to DIY Beauty
that’s free of any icky additives by Sunny
whatsoever, to keep your mane 5 TEASPOONS ARROWROOT POWDER Submaranian and
looking sane in between washes. OR CORNSTARCH Chrystle Fiedler
2 TEASPOONS KAOLIN CLAY* © 2016 www.
(AVAILABLE AT VITAMIN STORES robertrose.ca.
AND WWW.AMAZON.COM) Photography by Michelle Cehn. Reprinted
5 DROPS LAVENDER ESSENTIAL OIL with publisher permission. Available
5 DROPS PEPPERMINT ESSENTIAL OIL wherever books are sold.

In a blender, combine all the *Kaolin clay is a natural, gentle

ingredients. Pour into a jar. Shake type of earth commonly used in
the mixture or apply with a clean beauty products. It contains tons of
makeup brush onto roots of dry, silica, which helps to remove dry,
unwashed hair. Let stand on hair for dead skin cells. Other minerals and
a few minutes. Brush hair until all phytonutrients in this clay wipe away
powder is removed. toxins and absorb excess oil.

pilatesstyle.com 33
TEASER FOOD

We love energy bars for their

convenience, and ability to
stabilize our blood sugar stat,
but sometimes we’re just looking
for a little something to tide
us over, to take us from an
afternoon Tower class through
rush-hour traffic. These lighter
bites and mini bars still offer that
PROTEIN PUCK “THE MINI”
grab-and-go factor—and protein
Void of gluten and GMOs, this chewy
hit—but come in a smaller vegan snack has three kinds of seeds:
flax, sunflower and pumpkin ($1.49 for
180-calories-or-less package. 1.34-ounces; www.myproteinpuck.com).

by Beth Gillette PER PUCK:180 calories; 11g fat;

3g fiber; 6g protein

ZING DARK CHOCOLATE

COCONUT MINI BARS
Created by four registered dieticians, the
amazing-tasting Zing bars now come in a
smaller-scaled version. The vegan, GMO-free e
Chocolate Coconut is the standout
($8.99 for 8; www.zingbars.com).

PER .88-OUNCE: 100 calories; 5g fat;

3g fiber; 5g protein

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 NOURISH SNACKS
MONKEY LOVE
CHOCOLATE BANANA
GRANOLA BITES
These sweet, crispy nuggets feature
oats, ’nanas and chocolate chips at
the forefront, not to mention zero
GMOs, gluten or dairy ($10 for 5;
www.nourishsnacks.com).

PER 1.4-OUNCES: 150 calories; 6g fat;

3g fiber; 3g protein

SOUL SPROUT ALMOND

BUTTER GREEN TEA VIKI’S MAPLE
VANILLA TRUFFLES CRANBERRY
Savor these organic, non-GMO
GRANOLA
bites, made with sprouted almonds Snack on this sodium-free, omega-
(the sprouting helps with nutrient 3-packed granola solo, or add it
absorption) and raw cacao powder, to yogurt or a smoothie bowl for a
rich in vitamins A and K ($4 for satisfying, gluten-free crunch ($5.99
2 ounces; www.soulsprout.com). for 12 ounces; www.vikisfoods.com).

PER 2 PIECES: 140 calories; 10g fat; 150 calories; 10g fat;
PER 1.2 OUNCES:
3g fiber; 4g protein 3g fiber; 4g protein

SIMPLYPROTEIN CHIPS
BBQ AND TOMATO
Prefer a saltier snack? Dig into this bag of GMO-free
ee
crisps, made with pea protein and without any soy or
gluten
g ($2.49 per 1.2-ounce bag; www.simplyprotein.com).m)).

PER BAG: 140 calories; 4g fat; 1g fiber; 15g protein

ein

THE PROTEIN BAKERY PEANUT

BUTTER BROWNIE MINI
This fudgy, soft treat tastes like dessert, but contains hidden oats
ats
and whey protein ($1.50 per ounce; www.proteinbakery.com).

PER BROWNIE: 130 calories; 8g fat; 1g fiber; 4g protein

pilatesstyle.com 35
TEASER BEAUTY

Can your pearlies use a polish?

There’s a whitening solution to fit
every budget (and time frame).
by Nicole Grippo Ruotolo

AT-HOME PRODUCTS
Though they’re not as potent as what you can get at a dentist’s office
(which can be up to 40 percent stronger than over-the-counter options),
these products will have your smile sparkling for a fraction of the cost
and time commitment.

1. THE PEN
The AuraGlow Professional On-The-Go Teeth Whitening Pen contains
44 percent carbamide peroxide gel to remove stains and whiten teeth.

TI M E CO M M ITM E NT: one minute a day

B UY IT: $28.99 for .06 fl. ounces; www.myauraglow.com

2. NEW, IMPROVED STRIPS

With Crest 3D White Whitestrips with 4. TOOTHPASTE
Light, you still apply the sticky strips to All natural and gluten-free
both top and bottom teeth once a day Go Smile Professional Clean
for an hour. The new, improved part: Luxury Toothpaste contains
You place a high-intensity blue LED light vitamins A, C and E to keep your
(which boosts the strips’ stain-fighting teeth their whitest.
powers) against the top strip for five
minutes, then repeat on the bottom. TI M E CO M M ITM E NT:
two minutes, twice daily
T I M E C O M M I T M E N T : 70 minutes B U Y I T : $8 for 3.4 ounces;
for 10 days www.gosmile.com
B U Y I T : $119.99 for 20 strips and
1 light device; www.amazon.com

3. PEN + FILM
The APA White Duo contains a high percentage of the
active ingredient carbamide peroxide (18 percent in
the gel, which is dispensed from a special pen, and 20
percent in the whitening films). To use, apply a thin layer
of the gel to teeth, then cover with whitening film.

T I M E C O M M I T M E N T : 90 minutes for five days

B UY IT: $150 for pen and 10 films; www.net-a-porter.com

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 6. GEL + MOUTHPIECE
The Glo Brilliant Personal Teeth
Whitening Device includes a heated
mouthpiece and 7 percent hydrogen
peroxide gel that’s applied with a
special applicator. Squeeze the gel
on teeth, add the mouthpiece and
leave in place for eight minutes.
Repeat four times.

TI M E CO M M ITM E NT: 32 minutes

for five to 10 days
B U Y I T : $220 for GLO Control,
mouthpiece, 10 vials of whitener,
protective lip treatment, power
cord and storage case;
www.gloscience.com 7. AN OUNCE OF
PREVENTION
Red wine, coffee, berries
and tomato sauce are the
worst teeth-staining culprits,
says Stephen M. Miller,
5. GUM DMD, MAGD, a dentist in
Pop in a piece of sugar-free Pittsburgh. Minimize their
Supersmile Professional Whitening effects by having a glass of
Gum after drinking coffee or wine; its water or brushing your teeth
proprietary form of calcium peroxide, after eating or drinking one
Calprox, attacks plaque and stains. of them.

TI M E CO M M ITM E NT:a few minutes

B UY IT:$5 for 12 pieces;
www.supersmile.com

8. SUBSCRIPTION SERVICE FOR YOUR SMILE

Well-cared-for teeth are the key to a brighter smile. Step one: replacing your
toothbrush every three months. But if you’re like us, it often slips your mind.
That’s where Boka comes in: This service delivers a new soft-bristle toothbrush,
natural toothpaste and mint floss every three months—an automatic reminder to
toss the old brush ($14.50 per shipment; www.boka.com).

OPTIONS AT THE DENTIST’S OFFICE

“In-office solutions are much more effective because they have higher
concentrations of peroxide, and you get faster results,” says Dr. Miller. Plus they
remove both extrinsic and extrinsic stains, while OTC options only help with the
extrinsic stains. Two of his favorites:

9. KöR ULTRA at home every night for three to four

Whitening System weeks. The final step is a 34 percent
Custom-made whitening trays (fitted hydremide peroxide treatment at the
by your dentist) and refrigerated dentist’s office ($700 for both in-office
whitening gels make KöR Dr. Miller’s and at-home kit; www.korwhitening.com who want quick results, thanks to a
choice for patients 50 and above for participating dentists). 24 or 30 percent hydrogen peroxide
or those whose teeth are inherently formula. A take-home kit lets you touch
darker (from smoking or drinking wine). 10. GLO Science up teeth after three or six months
You start with an in-office 16 percent Tooth Whitening (approximately $525 for both in-office
carbamide peroxide pre-treatment. GLO Science is recommended for and at-home kit; www.gloscience.com
Then you wear the whitening trays people with tooth sensitivity and those for participating dentists).

pilatesstyle.com 37
 ANYWHERE ACCESSORIES
TEASER STYLE

Take your practice outside—or walk to the

studio—with these essentials in tow.
by Robin Villalobos

PO CAMPO MIDWAY LA VIE BOHEME

WEEKENDER GYM BAG ZION YOGA MAT
Great for glamping, this bag is If an adventure isn’t in the
made with vegan, waterproof cards for you anytime soon,
fabric and has a separate take a piece of nature with you
compartment for shoes; a mat wherever you practice with this
easily slides under the straps. latex-free, ¼-inch-thick mat that
As a bonus, a portion of the draws upon imagery from Zion
proceeds benefits the World National Park ($86;
Bicycle Relief organization www.laviebohemeyoga.com).
($95; www.pocampo.com).

FLIGHT 001
F1 GO CLEAN SET
Keep smelly odors out of your
gym bag and dirty clothes
away from your clean ones
with this packing system.
Constructed from heavy nylon,
the set includes a laundry bag,
two shoe bags and a small bag
for odds and ends ($52;
www.flight001.com).

WORN  WOUND
WATCH ROLL
While this waxed canvas case is
billed as a way to store watches,
the interior pockets can also
stash lip balm, hair ties and other
small grooming essentials ($150;
www.wornandwound.com).

ROCKY ATHLETIC MOBILITY LEVEL 1

INSULATED CAMP MEN’S MOCCASIN
These lightweight shoes, featuring a comfy fleece insole, are for
guys on the go, since they’re easy to slip on and also to pack
($42.99; www.thewesterncompany.com).

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 DARN TOUGH VERTEX TAB
NO SHOW ULTRA-LIGHT
CUSHION SOCK
These supportive Merino wool
socks keep your toes cool in the
summer and warm in the winter with
moisture-wicking technology
($17; www.darntough.com).

THE NORTH FACE WOMEN’S

DENALI THERMAL EAR GEAR ROLL SLOUCHY STRIPE HAT
Perfect for a brisk outdoor Each hat is handmade by artisans in
workout, this fuzzy headband does Peru. We love the relaxed, slouchy fit
double duty to keep your hair out that keeps your head warm without
of the way and your ears warm that uncomfortable tight feeling
($25; www.thenorthface.com). ($30; www.uncommongoods.com).

AHNU WOMEN’S TULLIA

Made with nubuck leather, these ballet flats hug your feet
with an ergonomic sole while keeping stink at bay with an
antimicrobial footbed ($95; www.ahnu.com).

YOGA SAK
It’s all about the mat with this backpack and mat carrier
combo. The main compartment features two flaps with
multiple pockets for your keys, wallet, smartphone and
more ($50; www.yogasak.com).

TIMEX WEEKENDER LULULEMON

This classic timepiece has THE (SMALL) TOWEL
interchangeable straps to match any Super absorbent and lightweight,
outfit. Plus, the straps are durable this microfiber towel fits in almost
enough for long wear and the great any bag, whether you’re on your way
outdoors ($45; www.target.com). to a rigorous Reformer class or spin
session ($22; www.lululemon.com).

LIVE LOVE PILATES

WATER BOTTLE
This stainless-steel bottle, which holds
a full liter of liquid, has a wide mouth
to make staying hydrated even easier
($15; www.cafepress.com).

pilatesstyle.com 39
 2016 2017
EAT SMART

Why Diets
Are So
Last Year
This January, make a resolution to not go
on a diet. Research shows that it might
be your best shot at weighing less in
time for next New Year’s.
by Anne Marie O’Connor

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Year after year, “going on a diet” and “losing was helpful when humans were living in caves
weight” top the lists of the most popular New and needed to find dinner grazing nearby, it’s
Year’s resolutions. And just as inevitably, most not so great if there’s always birthday cake or
people have ditched the green-smoothie leftover pizza in the office kitchen. “If you’re
cleanses and carb-free meals like chicken constantly thinking about food, it makes it that
breast and broccoli way before Super Bowl much harder to resist,” Mann notes.
Sunday. While they may drop a few pounds,
many of them will have regained the weight— GIVING UP THE DIETING HABIT
and a few bonus pounds to boot—by the end “It’s human nature to want to have a start
of the year. date to something and an end goal,” says
A 2016 study in Obesity that followed Wesley Delbridge, RDN, a spokesperson
14 Biggest Loser contestants identified the for the Academy of Nutrition and Dietetics.
probable cause: Not only had 13 of them “But if I do a detox or cleanse and don’t eat
regained the weight six years after being on anything for four days and lose 10 pounds,
the show, but their metabolisms had slowed that will not result in long-term weight loss.
significantly, so they were burning fewer It’s actually worse for your body and worse
calories than before they went on the show. for your metabolism.”
The study confirmed the findings of “Anytime you restrict your food intake, it
previous research, including a 2012 study boomerangs,” points out Kimberly Gomer, MS,
in the International Journal of Obesity that RD, director of nutrition at Pritikin Longevity
followed more than 4,000 sets of identical Center + Spa in Miami. You're likely to regain
twins; those who had gone on a diet were the weight—and then some.
more likely to be heavier than their twin who
had never tried to lose weight. Researchers MAKE SMARTER RESOLUTIONS
also discovered that women who had dieted Sadly, the answer isn’t cheeseburgers and
more than twice were five times as likely to chips and ice cream at every meal. And it
end up overweight as their twin. definitely doesn’t mean starving yourself.
More and more, experts are realizing that
WHY DIETS MAKE YOU GAIN WEIGHT the better resolution to make is to “become
“The problem with diets in the long term is an intuitive eater” versus “go on a diet.” Also
that our bodies are really known as mindful eating,

Sadly, the
good at protecting us intuitive eating is a long-
from starving to death,” term—in fact, lifelong—

answer isn’t
explains Traci Mann, a solution. It means learning
professor of psychology at to listen to your body’s

cheeseburgers
the University of Minnesota signals, eating only when
and the author of Secrets you’re hungry, stopping

and chips and ice

from the Eating Lab: The when you’re comfortably
Science of Weight Loss, full and focusing mainly

cream at every
the Myth of Willpower, and on nutritious foods that
Why You Should Never fuel and energize you. (But

meal. And it
Diet Again (Harper Wave, no foods are off limits,
2015). “So if not enough either, so you’re never

deƓnitely doesn’t
calories are coming in, craving something you’re
or we’ve lost a bunch of not “allowed” to have,

mean starving
weight, our bodies switch like sugar or chocolate.)
into starvation mode, and “Intuitive eating is the only

yourself.
all these changes happen way to have long-term
that are designed to keep weight loss, because it’s a
us alive.” slow and steady process
One of the most significant changes: your that changes your body’s homeostasis” (aka
metabolism slows way down, which means its equilibrium), says Delbridge.
you must eat fewer calories than you did
before losing weight just to keep from gaining, MIND. BLOWN.
Mann points out. “In addition, your levels Eat what you want, without obsessing about
of various hormones change. For example, calories, carbs, forbidden foods? Many chronic
food that used to make you feel full won’t dieters may start to panic, imagining their
make you feel full anymore, so you feel even weight ballooning as a result.
hungrier than you felt on the diet. There are But you can still drop pounds when you
also neurological changes that make you stop dieting, Mann insists. Eating intuitively
much more likely to notice 'signs' of food. So will allow you to end up at a healthy size, by
if there’s food around you, you’re more likely which she means you’ll be at the low end of
to become preoccupied with it.” While this what she calls your “set weight range.”

pilatesstyle.com 41
 “There’s a certain weight your body
days from now, you’re going to be so glad you
made them, because they really all add up.”

likes to be at,” agrees Delbridge. “You

2
DON’T RELY ON WILLPOWER.
have to get your body used to it.” That Willpower is a wimp when it comes to

means avoiding crash dieting and

the tough job of saying no to cookies,
doughnuts and French fries. “The

instead, making small, sustainable

trouble with depending on willpower is that
we’re surrounded by food too often,” says

changes over a long period.

Mann. Saying no to something “is not about
resisting it just one time. If you’re sitting in
a room with a box of doughnuts, that’s not
one act of resistance; every minute you have
Your set range is the weight range “that to resist all over again. Because you have to
your body is meant to be in,” she explains. constantly resist, willpower ends up failing
“When you lose weight and you’re below for just about everybody—you have to be
that range, that’s when all those (metabolic, practically perfect to succeed that many
hormonal and neurological) changes happen.” times over.” A better strategy: not having
Like being ravenous all the time and having to temptation around you at all (see #3).
exercise up to two hours a day just to stay at
your current weight. “I encourage people to
try and live within their set range, but at the
low end.”
While there’s no scientific way to determine
your set weight range, “I think people have a
sense of it in their own bodies,” she continues.
“It’s where you keep seeming to end up after
gaining or losing weight.”
“There’s a certain weight your body likes
to be at,” agrees Delbridge. Unlike Mann, he
believes it is possible to shift that—if you allow
plenty of time. “You have to get your body
used to it.”
That means avoiding crash dieting and
instead, making small, sustainable changes
over a long period. “Say you’re a woman who
weighs 150 pounds and you want to weigh 120,
but you’ve been 150 for the past 10 years. Your
body is going to want to stay at 150. But if you
make slow changes, then you’ll be 145 for a
little bit, then maybe you’ll get down to 140 and
stay there a while and eventually to 120.”

GETTING INTUITIVE
Intuitive eating takes time to learn, Gomer
points out. “Mindfulness takes practice and
discipline.” Here, she and other experts share
the 10 key points to make it happen.

1 3
PUT OBSTACLES BETWEEN
TWEAK, DON’T TRANSFORM. YOURSELF AND UNHEALTHY FOOD.
Instead of vowing to only drink green “If you have a bowl of M&Ms right next
juice for 10 days or run on a treadmill for to where you’re sitting, you’ll eat a lot
90 minutes every morning at 5 a.m., opt of them,” Mann says. “If you move it across
to make small changes, one at a time. “Maybe the room, you’ll eat about half as many.
the first week, you fit in walking a mile, three to That’s an obstacle, because you have to get
five times a week,” says Delbridge. “And then up to eat them. That’s why I recommend
maybe the next week, you sit down on Sunday putting obstacles between yourself and
and plan your meals. Then the following week, unhealthy food.”
you may say, ‘I’m going to try to walk two Besides not keeping candy at your desk,
miles.’ These may seem like small changes, that can mean not going past the food court
but 30 days from now, 60 days from now, 90 at the mall or not driving past your favorite

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bakery or take-out burger place on the way servings of vegetables when they had them
home from work. first, but they also ate fewer calories overall,
Many people find it easier to not have any junk because the vegetable starts to fill you up.”

5
food—whether it’s chips, ice cream or candy—in
the house, in their cars or at their workplace. Out EAT AT A THREE, STOP AT A SIX.
of sight, out of mind, out of mouth! Gomer teaches her clients to eat
using the Hunger Scale. “A one

4
on the Hunger Scale is you’re so
REMOVE OBSTACLES BETWEEN hungry you could eat your own arm. A 10
YOU AND HEALTHY FOOD. is Thanksgiving-dinner full.” But you want
Besides maintaining a “clean” kitchen, to avoid those extremes, and instead start
without junk around, you also want to eating when you’re at a three, she says.
create an environment that encourages eating “That means you’re very hungry and ready
more healthy foods—fruits, vegetables, to eat. And you want to stop when you get
beans, whole grains and lean protein. to six, when you feel satisfied and light.”
“Practically everybody needs to be Recognizing when you’re at each stage “is
eating more vegetables,” Mann says. One a skill you have to learn,” she says. Which is
of her favorite strategies is what she calls why the next step is key.
“get alone with a vegetable.” That means

6
eating vegetables first. “Before you put any
other food on the table, and before you put GIVE YOURSELF 20 MINUTES.
any other food on your plate, you eat your It takes 20 minutes for your body to
vegetable. When you have a vegetable on feel full, Delbridge says. That’s why it’s
your plate with the other food, there’s an important to eat slowly, then wait 20
obstacle between yourself and eating that minutes to see if you feel full before having
vegetable—that is, most people prefer more. “Maybe there was a delay in your
the other food.” But if you start with just a stomach telling your brain that you feel full,
vegetable, you’re more likely to eat it, and eat which there is for most people,” he says.
more of it, because you’re hungry. “In my lab,
we found that not only did people eat more continued on page 100

Gomer teaches her clients to eat using the Hunger

Scale. “A one on the Hunger Scale is you’re so
hungry you could eat your own arm. A 10 is
Thanksgiving-dinner full.”

HUNGER SCALE

EAT IN THIS RANGE

0 5 10
pilatesstyle.com 43
SUCCESS STORY

recovering
my body
 In 1984, Joanna Connors was the victim of a brutal
rape. For the next 25 years, she suppressed the mental
and physical trauma. When she discovered Pilates, she
regained autonomy of her mind, body and spirit.
by Joanna Connors

Until it happened to me, I didn’t believe out-of-

body stories were true. But on a hot July day
in 1984, I floated, high and higher, until I was
looking down at myself. I was 30 and kneeling
on the stage of a small theater on a university
campus in Cleveland. A man stood above me,
pushing my head to his crotch, while holding a
long, pointed blade to my neck.
“Suck on it,” he ordered. I watched from
above, detached, the connection between my
mind and my body broken.
I was a reporter for the Plain Dealer,
Cleveland’s only daily newspaper, and Ohio’s
largest, and I was new to the city. Just a few
months before, my husband and I had moved
there from Minneapolis.

10 MINUTES LATE
That day, I had gone to the theater to interview
a playwright, who had come to Cleveland from
Peru to oversee a production of his play. I was
running late. Ten minutes late. In the years that “I think I’ll wait outside,” I said. Too late. He
followed, I blamed myself for everything that grabbed me from behind, covered my mouth.
was about to unfold. A knife appeared, from where I didn’t know.
When I rushed into the lobby, the theater He put it to my throat. “Now, I can kill you,” he
was quiet and empty. “Oh, no, they’re gone,” I said. “But I won’t kill you if you do what I say.”
said aloud, adding a swearword for emphasis. I touched my neck and felt something warm
I hadn’t noticed that one guy was still there, and sticky. My hand came away smeared with
leaning against the wall across the tiny lobby, blood. My blood.
smoking a Kool. In that moment, I knew I would die that day.
“They said to wait a few minutes,” he said, I knew that the last face I would see on this
as cool as the smoke curling from his cigarette. earth was the face of the man who poked the
“They’ll be back.” point of the knife at me when he ordered me to
I waited from my spot across the lobby. take off my clothes. For the next hour, I watched
A minute passed. Two. Three. I turned to the from above as the man raped me.
stairs to leave.
“I’m working on the lights,” he said, his THE NAME I’LL NEVER FORGET
voice casual. “Do you want to see what I’m When he took me outside—knife at my
doing while you wait?” he asked. back—I saw for the first time that he had a
name tattooed on his arm. “DAVE,” in all
IGNORING MY INSTINCTS capital letters.
I ignored a flash of caution—he was a “DAVE” let me go with a kiss and a
stranger—and walked into the theater. I warning: If I went to the cops, maybe he’d go OPPOSITE PAGE:
climbed the two steps to the stage, with the to jail. But when he got out, he would find me.
PHOTOS BY ALLISON CAREY

CONNORS PERFORMS THE

guy right behind me. The theater was dim; the I did go to the cops, right away, and they SWAN ON THE CHAIR.
only illumination came from the house lights. took me to the nearest emergency room.
As we stood there, the guy gestured vaguely The next day, they caught him. He had ABOVE: IN THE
to the stage lights in the fly space above us. “I returned to the same part of the campus, NEWSROOM OF THE
should turn them on,” he said. He didn’t move. wearing the same clothes. Three months later, CLEVELAND PLAIN DEALER,
At once, I knew two things: He was clueless a jury convicted him, and because he was a WHERE SHE'S BEEN A
about lighting, and I had to get out of there. repeat offender, the judge sentenced him to REPORTER SINCE 1984.

pilatesstyle.com 45
 30 to 75 years. He had follow a student walking backwards through
raped me one week after a lovely campus, thinking only about the
he’d been let out of prison college’s tuition fees. The blue light jolted
on parole. me out of my financial calculations.
With “DAVE” locked “This is the blue emergency light,” the
up, I told myself it was all guide said. “If you ever feel you’re in danger,
over. My inner voice spoke find one of these lights and use the phone to
to me like a particularly call. Help will be there in five minutes.”
severe Marine drill I looked at my beloved daughter, my
sergeant: “You survived. panic rising. “Five minutes?” I said to her.
You’re fine. Don’t think “In five minutes you could be dead.”
about it, don’t play the Not exactly Parenting 101. But the
victim, don’t be a baby. sweaty, shaking, dizzy panic attack that
Just get on with it.” followed made me realize I would never
make it through her college years, or her
REFUSING TO PLAY adulthood, if I did not deal with my rape.
THE VICTIM It had been lying in wait, all those years,
So I did. I stopped talking buried in the core of my being.
about the rape, and so
did my husband and DEALING WITH THE PAIN
family. I stopped going to My strategy was haphazard. My first
therapy after three sessions. I went back to thought was to write about the rape, and
work, and a year after the trial ended, I gave about the rapist, in order to understand
birth to my first child, a son. Two years later, I what had brought us to that intersection
had my second baby, a girl. With the endless of violence. I realized that if I made a list
to-do list of a working of the people who had
mother, it was easy to most influenced my
never have to truly deal
with the rape.
i discovered life, “DAVE” would
be near the top. Yet I
But here’s what I
discovered: I might have
pilates by knew almost nothing
about him.
buried the horror, but
it was not dead. I had chance, not My employer, the
Cleveland Plain Dealer,
buried it alive, and it
grew in that deep place knowing how liked my idea and
allowed me to write
I put it, like a vine from
some mutant weed, all
twisted and ugly and
much it would about it for the paper.
After the story was
published, I expanded
tenacious as kudzu. As it
grew, it strangled a lot
help me. it into a book, I Will
Find You: A Reporter
of other stuff in me that should have been Investigates the Life of the Man Who Raped
growing: It killed my courage and joy. It Her (Atlantic Monthly Press, 2016).
killed my trust in the world. It made panic But I needed more than that to come to
attacks a regular occurrence. Worse, the vine terms with the rape. I saw a therapist who
reached out to entangle my children. They diagnosed me with post-traumatic stress
lived in its twisted grip with me. disorder and prescribed an antidepressant.
I was always waiting for something
ABOVE: THE COVER OF terrible to happen to them: Kidnappers.
CONNORS’ 2016 BOOK, Pedophiles. Murderers. Car accidents.
I WILL FIND YOU: A Freak playground accidents. Drowning.
REPORTER INVESTIGATES They filled my brain like the inventory of a
THE LIFE OF THE MAN torture chamber.
WHO RAPED HER. I hovered over them. But I was far, far
more vigilant than the average helicopter
AT RIGHT: AFTER parent. I was a Black Hawk chopper parent,
on constant surveillance. When I finally
PHOTOS BY ALLISON CAREY

HER TEACHER,
DEBBIE AXELROD, told my children about the rape, 20 years
BECAME CERTIFIED IN later, my daughter said, “So that’s why I’ve
ANTIGRAVITY PILATES, always felt like you’re stalking me.”
CONNORS STARTED
DOING AERIAL WORK A SUDDEN FLASHBACK
IN ADDITION TO I told my daughter after taking her on one
TRADITIONAL PILATES. of her college visits, the ones where you

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 pilates gave me
a strong, stable
core. but more
than that, it
gave me my sense
of self back.
I resisted both the medication and the
diagnosis, which I thought should only
apply to soldiers who had been in combat.
But she persuaded me of both, and the
antidepressant, along with talk therapy,
did help.

RESTORING THE MINDI BODY CONNECTION

Something was still missing in my healing, CONNECTING THROUGH PILATES ABOVE: CONNORS DOES
though. Everything I was doing worked on I was a convert from the very first Reformer ANTIGRAVITY PILATES
my mind. “DAVE” had also hit, cut, pushed, class. I’m sure my form was terrible, and WITH AXELROD.
entered, violated and controlled my body would continue to be for quite a while. But I
for an hour. Yet my body was, in an odd immediately “got” the idea of working from BELOW: DOING
way, an afterthought in all of the writing my core, and I could feel my shoulder pain INVERSIONS RESTORED
and therapy and medication. dissipating and my posture improving as my CONNORS' CONFIDENCE.
The mind/body connection was broken spine almost sighed in relief while I focused
when I dissociated—the formal term for on lengthening and flexibility.
what we call out-of-body experiences— I loved it so much, I signed up to take a
and I felt, profoundly, that it had never second Learn Pilates sequence during the
reconnected. I realized I had dissociated for same six-week period, so I could go to the
much of my children’s lives, observing from studio twice a week. When I completed
a distance. I detected extreme danger in those classes, I signed
the most ordinary activities, from sledding up for group classes.
after a big snowstorm (they could get When Lisa offered
a head injury!) to watching my son play an unlimited-class
hockey (he could be paralyzed!). package, I started going
to the studio almost
A METHOD FOR THE MADNESS every day.
I discovered Pilates by chance, not I found my perfect
knowing how much it would help me. teacher there, Debbie
I had always had a slight slump to my Axelrod, and when she
posture. I walked and sat with my shoulders decided to open her
curved forward and up, and my neck own studio in her home,
thrust into tension. I was also a swimmer, I followed her. My
doing laps at least four days a week. The favorite move was Short
combination led to chronic neck and Spine—it’s better than a
shoulder pain. I went to chiropractors and massage! It always feels
tried acupuncture, but nothing helped. like the dessert after
When I moved to Shaker Heights, a the workout. I also liked
suburb of Cleveland, I noticed a Pilates Pull-Ups on the Chair,
studio, Inspiral Motion, just three blocks and the Long Stretch
away. I’d heard Pilates could help with Series and Elephant on
postural issues, but I was too shy to venture the Reformer. Pilates
in until I saw that the owner, Lisa Lansing, made my body feel
offered a six-week Learn Pilates class. I agile and strong.
figured everyone in the class would be a
beginner like me, so I signed up. continue on page 100

pilatesstyle.com 47
Think On Top of the

BOX
Leave it to
Jillian Hessel
to make the
matwork feel
new again.

Her ingenious workout using just the Reformer Box

will challenge your strength and stability, and thanks to
the flowing exercises, your endurance, too. Plus, don’t
miss her insights on how two of her mentors, Carola
Trier and Ron Fletcher, taught some of the classics.
#Z
+JMMJBO
)FTTFM
t
&EJUFE
CZ
"NBOEB
"MUNBO

48
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 About a year ago, I got an email from PS managing editor workout using the Reformer Box. There isn’t enough space
Amanda Altman. She said that Pilates Style would be in Los here to show all the moves I dreamed up because the sky’s
Angeles—my stomping ground—the first week of February, the limit! We start with Fletcher Percussive Breathing™,
and would I like to shoot a story for the magazine? Of course, I combined with Carola’s posture check before activating
would! The challenge was, Amanda relayed, they were shooting Romana’s concept of the powerhouse. We progress into
on a soundstage, so no Pilates apparatus was available for the squats to get the heart rate up, and then move into more
shoot. I thought to myself, I don’t really want to do another mat classical Pilates, adding some innovative twists.
workout for the magazine. What can I do that’s a bit different? Here are some tips before you embark on your own home
Then, I had an epiphany: The Reformer Box is a workout: Reformer Boxes come in different heights, shapes
sophisticated, stand-alone prop that can transform any mat and sizes. In my studio, I have both 10- and 12-inch boxes, and
routine into a uniquely challenging workout. It’s portable one with overhanging lips. For this workout, I chose the 12-inch
and lightweight enough to throw into my car, so I can Box; I have very long legs, so squatting down to the 10-inch
bring it along to my house-call client who lacks equipment. would have been difficult for me, but 12 inches proved to be
Using the Box and the floor creates two different surface an excellent strength-builder in the leg muscles for a woman
levels, and there are many challenging Box exercises on who has endured three knee surgeries. However, if you have
the Reformer we often neglect. So, why not practice those a longer torso with shorter legs, you should be fine using the
classic moves and create some fun new ones? 10-inch box. And if you feel more comfortable using a slightly
I decided to draw upon my hybrid background in larger platform, use a Box with extended lips. Once you’ve
dance, weight training and Pilates to create a full-body selected your Box, you’re ready to start your workout! PS

STANDING BREATHING (WITH TOE RAISES AND CENTERING)

As with all Pilates workouts, the first goal here is to start with focused breathing, and since we’re
beginning this workout standing, we need to get centered in our vertical alignment. First, you’ll focus on
finding your “foot centers” with “percussive breathing,” both Ron Fletcher concepts. Then, you’ll continue
the percussive breathing and locate your powerhouse (a Romana Kryzanowska term, now supplanted by
“core”), consisting of your abdominals, back extensors, glutes and pelvic floor muscles.
PHOTOGRAPHY BY ROD FOSTER; HAIR AND MAKEUP BY TIFFANY LEE; JILLIAN’S OWN TOP; BOTTOMS BY ZOBHA

SETUP STEP 1 STEP 2 STEP 3

PROP: none 1. Inhale through your nose, “wrapping” the top of only your big toes as you
PURPOSE: promotes lifting all 10 toes off the your outer thighs to inhale; exhale, lowering
proper alignment in floor; exhale, placing your narrow your hips, exactly your toes, focusing on
standing; helps access the toes back on the floor, and as you would when “growing taller” from the
powerhouse drawing your front hand performing leg work and soles of your feet through
S E T U P : Stand with your into your back hand while Footwork on the Reformer. the top of your head.
feet hip-width apart or breathing percussively in Do 5 more sets of toe lifts
together in parallel (more through your nose and with percussive breathing, T I P S : Maintain a neutral
challenging). Place the out through your mouth. but lift only your four neck position without
palm of one hand on Do 5 reps. smaller toes up and down straining. Focus your eyes
the front of your lower (no big toe). straight ahead; often our
abdomen, and the back 2. Move the palms to eye focus is underrated,
of your opposite hand on your upper thighs, and 3. Place your hands by your but it’s very important
your lower back. activate your inner thighs, sides, palms in, and lift for balance!

pilatesstyle.com 49
STANDING PLIÉS AND SQUATS
PROP: Box
PURPOSE: pliés warm up and work the ankles, legs and
hips while challenging the body to remain in proper
vertical alignment; squats challenge the torso to remain
in neutral spine while flexed forward at the hips; both
develop lower-body strength, coordination, balance
and proprioception
S E T U P : Stand tall, about 6–8 inches in front of the Long
Box, with your arms by your sides, palms facing back, and
feet parallel, either hip-width
p apart
p or legs g ppressed together.
g

PLIÉS
1. Inhale, bending
ding your knees SETUP & STEP 1
and reaching your arms forward,
palms down, to chest height,
keeping your heels down. ROLL-DOWN
2. Exhale, returning
urning to standing, PROP: Box
driving your heels
eels down into the PURPOSE: teaches spinal articulation, abdominal control
floor to engagege your hamstrings. and imprinting
Do 5–10 reps. S E T U P : From the final upright seated position with arms
overhead, slowly float your arms down to shoulder height,
palms down. Inhale to prepare.
SETUP & STEP 1
SQUATS 1. Exhale, slowly rolling down, vertebra by vertebra, until
the top of your shoulder blades touch the Box.
1. Inhale as you plié deeper, hinging your torso forward
from your hips, maintaining your neutral spine while 2. Inhale, returning to the starting position. Do 5 reps.
reaching your arms forward and up. Continue squatting
until you come to a vertical, seated position on the Box, TIP: Keep your arms at shoulder height throughout. Return
arms reaching overhead, palms in. to the upright seated position, sitting tall out of your hips
each time, with your eyes focused straight ahead.
2. Exhale, returning to standing, swinging your arms
down for a counterbalance. Do 5 squats, then remain Sit on additional Boxes or folded
M O D I F I C ATI O N :
seated after the last rep. mats, if the seat is too low. (The standard Reformer
carriage height averages about 14 inches—the Reformer
T I P S : Maintain a neutral spine throughout, and visualize Box is lower.)
yourself growing taller through the crown of your head,
even as you bend your knees. Track the center of your ADVAN CE D : Carola Trier used to add an upper-back
kneecaps directly over the center of your toes, and keep extension with “port de bras” arms, for her dancers:
your heels pressed into the floor at all times. Keep your As you roll down, draw your arms alongside the Box,
posture vertical with your shoulders balanced over your palms up. As your shoulder blades touch the box,
hips in the seated position. hyperextend your head and neck, bringing your arms
overhead to frame your head in ballet fifth position.
Return to seated with your arms framing your face. Do
3 reps in each direction. (Note: This variation is not safe
for anyone with a cervical spine issue or high blood
pressure. Be sure to spot your client, and be ready to
support the head, if necessary.)

STEP 1 ADVANCED

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 BACK ARM PRESS
BACK ARM PRESS/LATERALS
TERALS
Carola Trier always spoke of how w Pilates
exercises are sequenced purposely ely to “roll
and unroll the spine.” The Back Arm Press/
Lateral exercises come from Ron n Fletcher,
sequenced exactly as Mr. Pilatess told
Carola they should be. At Ron’s studio,
they were performed seated upright,ight,
straddling the Reformer bed, directly
rectly after
Stomach Massage. Since most Stomachtomach
Massage exercises employ a flexed xed spine,
it’s logical that Back Arm Press/Laterals
/Laterals SETUP STEP 1
now work to unfurl the spine, lengthening
ngthening
the torso to its full potential and
d opening
up rounded shoulders.

PROP: Box
PURPOSE: strengthens all the
abdominal groups, as well as the
back; opens the chest, stretching
the pectorals and the inner thighs;
strengthens and stretches the
obliques; challenges the body to keep p
the sit bones on the Box PALMS PALMS PALMS
UP BACKWARD FORWARD
S E T U P : Straddle the Long Box, with
your torso in a upright neutral position n
and your arms out to your sides es in a T
position, palms down.

LATERALS
BACK ARM PRESS WANT MORE
FROM JILLIAN?
1. Pulse your arms behind you u for 4 Don't miss
reps, each with a percussive in-in,
n-in, out- our upcoming
out breath, returning to the “T”
T” after e-newsletter for
each pulse. Do 4 sets. bonus moves! Sign
up for free at
2. Repeat the pulses with yourr palms www.pilatesstyle.com.
up, then backward and finally,, forward.
Bring your arms overhead, palms
lms in.

LATERALS
1. Lean up and out laterally to
o one
side, continuing with the percussive
ussive
in-in, out-out breath pattern.

2. Return to a neutral uprightt

position, then repeat to your other
side. Do 2–4 sets.

T I P S : In Back Arm Press, keep your

eyes focused straight ahead, and nd
actively lift your floating ribs away
way from
your hips. Avoid over-rotating your feet
beyond the opening from your hips;
your kneecaps should be directly tly
rals, keep
over your center toes. For Laterals,
the frame of your arms alongside de your
head. Concentrate on lengthening ning both STEP 1

sides of your torso—don’t side-bend!

-bend!

pilatesstyle.com 51
CAROLA’S DOUBLE-LEG STRETCH/TEASER
This is a spectacular exercise, first taught to me by Carola Trier. Carola had little room in her New York City apartment
studio for her clients to do matwork. So, she combined the Double-Leg Stretch, Teaser and Rolling Like a Ball into one GEAR GUIDE
flowing exercise performed on the Long Box; she had just about everyone in her studio do it! Even though Carola taught Jillian’s own custom
this exercise with the Long Box placed up on the Reformer, it was done free form—no springs were used. upholstered
A note for teachers: In Carola’s studio, the trick for this exercise was for the teacher to learn to partner it, physically 12-inch Reformer
supporting and verbally cajoling the client at all times. For example, if you hold the feet of the client while they tip Box, originally
their head and arms backward, there is no way they can fall off the Box. When this exercise was done correctly for the manufactured by
first time by a client, the entire studio would break out into spontaneous applause! As the client gained confidence, we Balanced Body.
would back off the physical support and help, but always remain close by, spotting the client.

PROP: Box 2. Hold your inhale as you 5. Do 3 reps of the entire upper-body Teasers, lowering
PURPOSE: works extend your arms overhead, sequence. your back ribs to the Box
coordination, balance and extending your upper body on an inhale and rising back
total-body control; teaches over the edge of the Box. TIP: If you choose to add up to Teaser on an exhale.
the client to “attack the Release your hands as you this exercise to your Reformer Then, perform 10 leg lowers,
movement,” rather than circle your arms down and routine, make sure to secure inhaling as you lower your
“creep up” on it to the sides of the Box. all of the springs to hold the legs and exhaling to return
S E T U P : Lie on your back on carriage stable throughout. to Teaser. Finally, perform
the Long Box, with your knees 3. Exhale, rising up to 10 simultaneous upper- and
slightly open and drawn into Teaser, gazing at your Clients
M O D I F I C ATI O N : lower-body lowers as you
your chest, hands near your fingers and keeping your with cervical or vertigo issues inhale, then exhale to return
ankles and shoulder blades arms parallel to your legs. can extend the neck to to Teaser. Once you’ve
clearing the edge of the Box. neutral, rather than dropping completed the entire series,
4. Inhale, rolling into a it below the level of the Box. inhale to the rolling position,
1. Inhale deeply, raising your Rolling Like a Ball shape; Teachers should stand by to and finish by exhaling to
upper body while extending exhale, slowly rolling support the client, or limit return to start. Give yourself a
your arms and legs in front down to the starting their range of motion. hand if you’re able to perform
of you. Interlock one thumb position, using as much this sequence back to back
with the other, and gaze out full-body control as you ADVAN CE D : Hold your last with the previous exercise, as
overr your hands. can muster. Teaser, and perform 10 mini we used to do at Carola’s!
Carola s!

SETUP & STEP 1 STEP 2

STEP 3 STEP 4

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FLOWER/ARM SWIMS
PROP: Box
PURPOSE: builds upper-back strength
(especially great for clients with kyphosis/
lordosis)
S E T U P : Lie facedown on the Long Box, with
your upper back and neck extended over
SETUP
the front edge and legs pressed together in
parallel or Pilates stance. Round your upper
back, with your fingers interlaced at the nape
of your neck, to create your flower “bud.” FLOWER

FLOWER
1. Inhale, and begin to lift your upper
body off the Box by drawing your front
ribs in and up.

2. Exhale, opening your upper back and

elbows, like a flower budding open in the STEP 1
morning light, but just to neutral spine.

3. Inhale, returning to the high contraction in

your upper back, keeping your ribs off the Box.

4. Exhale, return to the starting position.

Do 3–5 reps, holding the last extension for
Arm Swims.

ARM SWIMS
1. Inhale, opening your arms to a T position, STEP 2
palms down.

2. Exhale, “swimming” one arm by your ARM SWIMS

ear and your other arm by your hip, palms

in. Repeat on your other side. Do 3 sets
without disturbing your torso position.

3. To finish, inhale, returning to the T position

and then hands to the high-contracted flower
bud, then exhale back to the starting position.

T I P S : Activate your hip extensors, glutes and

abdominals to ground your lower body into the
Box. Think of lifting not just your upper back, STEP 1
but from your lower-front ribs. Make sure re to
stabilize your upper traps during Arm Swims.
wims.

If your client suffers

M O D I F I C ATI O N : rs
from mild to moderate lordosis, place a
pillow under the pelvis to limit hyperextension
xtension
of the low back during extension.

ADVAN CE D : Come up in Flower (contracted

tracted
upper body) on an inhale, then exhale to open
out your bud. Inhale to open to a T. Exhale
hale to
swim both arms by your ears, and inhalee to
swim your arms by your hips. Do 3 sets,, return
to the T, then the bud lower to start. STEP 2

pilatesstyle.com 53
 Carola Trier HIP SWIVELS, CAN-CAN
performing Star on her AND PELVIC PRESS WITH
Universal Reformer, HEEL LIFTS
custom built for her by
Joseph Pilates. Romana called Can-Can a “waist winnower,”
and it definitely works the lateral obliques.
SETUP When you extend the knees out to a diagonal
Teaser, you have a complete workout for the
entire front of the body. I love this exercise,
as it makes me feel like a 1940s pin-up girl!

PROP: Box
PURPOSE: works the front body,
back of the thighs, buttocks (including
that “bathing suit line”), upper arms
(especially the triceps) and shoulders
S E T U P : Sit on the front edge of the
Short Box, with your hands behind you
STEP 1.1 on the back corners. Press your thighs
together, imagining that you have only
one leg, and point your toes, hovering
them just above the floor and twisting
your lower half to one side. Turn your
head to the opposite side.

HIP SWIVELS
1. Inhale, bringing your knees to center.

2. Exhale, rotating your legs and head

to the opposite sides. Do 3 reps.

CAROLA SHINES
Love the poster above as
much as we do? Order
STEP 1.2 your own set for $54.95 at
www.jillianhessel.com.
STAR
I was extremely inspired when I first saw this exercise performed on the Reformer by
Romana (on film), and also by Carola Trier in the still photos that hung in her studio. SETUP STEP 2
I was so impressed that I actually commissioned a beautiful triptych poster of Carola
doing this exercise (see above). It hangs in my studio to motivate me, and my clients,
every single day. Inspirational or not, this exercise has proved next to impossible for me CAN-CAN
to perform on the Reformer. The result: I’ve created an easier version of Star on the Box.
I hope you enjoy it as much as I do! 1. Repeat steps 1–2 of Hip Swivels,
but extend your legs into a Teaser
PROP: Box sweep your leg from back to side, shape on your exhale. Do 3 reps.
PURPOSE: works the obliques, back and then bring both toward the
and legs (and it’s fun!) ceiling; follow your arm movement
S E T U P : Lie on your side on the Long with your eyes, so you end up gazing
Box, with both knees bent and your over your top fingertips.
bottom forearm resting on the floor,
directly underneath your shoulder. 2. Inhale, returning to the starting
Round your top arm overhead, and position. Do 3–5 reps, then repeat
bend your top leg in attitude behind on your other side.
you. Twist your upper body toward
the floor, focusing your gaze on your T I P S : Drive your forearm strongly into
back foot. Inhale to prepare. the floor, so you don’t collapse into
your shoulder girdle. Lift your bottom
1. Exhale, swinging your top arm rib up into your torso, so it doesn’t
around in front of your body, as you hang toward to the floor. STEP 1

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 LEG PULLS AND PUSH-UPS
PURPOSE: works the entire body; LEG PULL FRONT
allows for a greater range of motion on
Leg Pulls compared to the mat exercises 1. From the Push-Up position, inhale,
and makes Push-Ups a bit easier lifting one leg, pointing your foot.
S E T U P : Place your hands on the front
edge of the Box, with your legs extended 2. Exhale, returning your foot to the floor.
and pressed together, and lift your hips.
3. Repeat with your other leg. Do 5 sets.

LEG PULL BACK T I P S : For Leg Pulls, avoid locking

backward on your knees, especially
STEPS 1 & 2 1. Inhale, lifting one leg with a flexed foot. if your knees tend to hyperextend;
it may help to slightly laterally or
PELVIC
PELV
L IC PRESS 2. Exhale, pointing your foot, reaching medially rotate your hips. Continue
outward and away from your hip socket to press upward with your supporting
1. From Can-Can, inhale, as you lower your leg. hip as you raise your gesture leg, and
coming to center, and lower don’t collapse into your shoulders.
your heels, bringing your feet 3. Repeat on your other leg. Do 5 sets. From Leg Pull Front, make sure not to
and legs together. raise your lifted leg too high and lose
your long Plank position. Use your abs
2. Exhale, rolling your pelvis up PUSH-UPS and glutes to control your leg as you
off the Box. lower it.
1. Flip over to Plank, and do 10 Pilates
3. Inhale, slowly lowering your Push-Ups, keeping your elbows close M O DIFICATION: Hold either the front or
body with control, to return to to your body; inhale as you lower with back Plank, without doing the leg lifts,
the seated position. Do 5 reps, control, and exhale as you press your and strive for excellent form as you
holding the last pelvic lift. elbows straight. breathe in and out.

4. Inhale, lifting your heels, then LEG PULL

BACK
exhale to lower, holding the
Pelvic Press. Do 5–10 reps, then
roll back to seated.

T I P S : Keep your chest lifted, and

think of showing your face in its
best profile, as you rotate to each
side during Can Can. Lift out of STEP 1 STEP 2
your shoulders during Pelvic Press.

Allow your
M O D I F I C ATI O N : PUSH-UPS LEG PULL
toes to touch the floor during FRONT
Hip Swivels.

ADVAN CE D : Add a set of tricep

dips with your hands on the front
edge of the Box, either with your
knees bent or legs
egs st
straight.
ag

STEP 1 STEP 1

JILLIAN HESSEL has been teaching Pilates for 35 years. She is a “Hybrid of the Masters,”
who names Kathy Grant, Carola Trier and Ron Fletcher as her Pilates mentors. Known for her concise
verbal instruction and crystal-clear imagery, Jillian is the author of Pilates Basics, and is featured
in many Gaiam DVDs, as well as her own line of DVDs and handbooks for Pilates teachers. She
mentors Pilates teachers through Balanced Body’s “Passing the Torch” program, and you can take
her online classes on Pilates Anytime. For more information, visit www.jillianhessel.com or email
studio @jillianhessel.com.

pilatesstyle.com 55
SUMO SQUAT WITH LAT PULL
PROP: resistance band
PURPOSE: works the inner thighs,
hips, buttocks, abdominals, arms
and back
S E T U P : Stand with your toes turned
out wider than hip-width apart,
while holding the band wider than
shoulder-width overhead.

1. Squat down as you pull the

band open using the backs of your
shoulders and your lats.

2. Return to the starting position.

Do 15–20 reps.

3. On the last rep, stay low and

do mini side-bends for 20 reps,
alternating sides.

T I P S : Keep your pelvic floor and

abdominals engaged throughout. STEP 3

M O D I F I C ATI O N : Skip the side-

bends.

ADVAN CE D : Squat as low as you

can, really working your knees open,
and do 30 side-bends.

SIDE-LYING LEG LIFT

PROP: resistance band
PURPOSE: works the powerhouse;
use; SETUP & STEP 1
strengthens the outer hips, thighshs
and buttocks
S E T U P : Lie on your side propped
ed
up on your elbow, with your bottomttom
knee bent and top leg straight and
parallel. Loop the band around your
top flexed foot, and hold onto the
ends with your bottom hand. Place ace
your top palm on the floor in frontont
of you for support.

1. Lift your leg slightly above hip

p
height.

2. Lower your leg without resting

g
it completely. Do 20–30 reps, then
hen
repeat on your other side.

T I P S : Keep your abdominals

engaged, hips stacked (the top
hip likes to roll back), shoulders
down the back, and your underside side
obliques engaged. Lengthen
through your leg, leading with your Decrease your range
M O D I F I C ATI O N : ADVAN CE D : Increase your reps and
outer heel as you lift your leg. of motion and/or reps. end with little pulses up.

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ROWS
PROP: resistance band T I P S : Keep your shoulders relaxed, and imagine that
PURPOSE: sculpts the arms, shoulders and back; trains the you’re squeezing a grapefruit between your shoulder
powerhouse to stay engaged while seated blades as you pull the band. Don’t let your ribs
S E T U P : Sit tall, with your legs sit bone–width apart in splay open when you pull the band back; keep your
front of you, feet parallel and flexed. Loop the band powerhouse engaged throughout.
around your feet, holding onto the ends, with your
elbows bent by your sides. M O D I F I C ATI O N : Give the band some slack.

1. Pull the band back, squeezing your shoulder blades V A R I A T I O N : Do One-Arm Row with Twist. From
together and keeping your elbows close to your sides. the starting position, pull the band back as you twist
your torso to the right. Do 20 reps, then repeat to your
2. Return to the starting position. Do 20 reps. other side.

SEE IT IN ACTION!
Watch Kristin demonstrate
this move at
www.pilatesstyle.com.

SETUP STEP 1

VARIATION, STEP 1 VARIATION, STEP 2

pilatesstyle.com 59
THE ROLL-UP This workout delivers the extra toning,
PROP: resistance band conditioning and intensity you’d get
PURPOSE: strengthens the entire abdominal region as well
as the triceps from using resistance, say on the
S E T U P : Same as Rows, but your arms are long.
Reformer, in the exercises.
1. Slowly begin to roll down, scooping your abdominals in
and keeping
p g your
y arms long.
g

2. Come all the way down to your back, pause for a second,
then roll back up slowly, peeling up your spine one vertebra
at a time.

3. Round up and over your legs, pressing your arms open

and around behind you, squeezing the backs of your arms
and lifting them as high as you can. Do 8–10 reps.

Bend your knees. Press your hands

M O D I F I C ATI O N S :
straight back as you round forward instead of trying to lift
them high.

ADVAN CE D : Increase your pace.

STEP 1

STEP 2

STEP 3

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FOOTWORK
PROP: resistance band

STEPS 1 & 2
HEEL PRESSES
PURPOSE: tones the abdominals and legs; mimics
work done with the leg springs
S E T U P : Lie on your back, with the band looped
around your feet while holding onto the ends, elbowss
bent by your sides.

1. Lift your legs to tabletop (or slightly toward your

chest), feet together and flexed.

2. Press the band out to about 75 degrees, squeezing

your glutes.

3. Resist your legs to return to the starting position. Do

20–30 reps.

T I P S : Pull your abdominals in as you press your legs out.

ut.
Keep your back pressed into the floor and your ribs soft. ft.

STEPS 1 & 2
FROG
PURPOSE: strengthens the thighs, hips,
buttocks a and powerhouse; mimics work done
with the le leg springs
S E T U P : Sa
Same as Heel Presses.

1. Same as heel presses, but position your feet

in Pilates stance,
st flexing through your feet.

2. Press the
th band out to about 75 degrees,
then pause.
pause

3. Resist your
yo legs to return to the starting
position. D
Do 20–30 reps.

T I P S : Kee
Keep your spine neutral, abdominals
in, and shoshoulders down your back. Press your
elbows int into the floor. Engage your pelvic
floor throughout.
throu

M O D I F I C ATI O N : Go higher than 75

degrees.

ADVAN CE D : Go lower than 75 degrees.

pilatesstyle.com 61
DONKEY KICKS
PROP: resistance band 1. Press your right leg straight back to abdominals engaged and shoulders
PURPOSE: works the glutes, hip height, keeping your back flat and down your back. To seamlessly
hamstrings and core hips square, squeezing your glutes. transition to your other leg, place your
S E T U P : Get into a quadruped left foot into the band before releasing
position, with the band looped around 2. Release your leg back to the starting your right leg.
your right flexed foot. Hold an end of position. Do 20 reps, then repeat on
the band in each hand, and anchor your other side. M O D I F I C ATI O N : Drop to your elbows.
them down under your shoulders,
allowing your right foot to come off T I P S : Imagine that you’re balancing ADVAN CE D :Add leg lifts at the top
the floor. a tea cup on your back; keep your of the movement for 20–30 reps.

SETUP & STEP 1

ADVANCED

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SETUP

STEP 1

SWAN
PROP: resistance band 2. Exhale, returning to the starting position. Do 10–12 reps.
PURPOSE: strengthens the back, abdominals and upper body
S E T U P : Lie facedown with the band looped around TIP:Keep your abdominals lifted in and up, and your
your hands, arms shoulder-width apart overhead and shoulders away from your ears.
legs together.
M O D I F I C ATI O N : Lift only your upper body.
1. Inhale, lifting your entire body while bringing the band
toward your thighs, keeping your shoulders away from ADVAN CE D : On your last rep, rock your body back and
your ears. forth a few times.

KRISTIN McGEE has been teaching Pilates and yoga since the ’90s. She holds a Pilates
certification from the Kane School of Core Integration, as well as certifications from Om Yoga and ACE.
McGee first discovered Pilates and yoga at New York University, where she received her BFA in acting
from Tisch School of the Arts. Combining her love of acting and fitness, she went on to host, choreograph
and star in the first MTV yoga video as well as three more titles for MTV. To this day, McGee has created
more than 100 DVDs and online workout programs. Her Weight Loss Pilates and Pilates for Beginners
DVDs (Acacia, 2009) both made top-10 lists by Fitness magazine and others. She has graced the cover of
Pilates Style twice, and is the contributing yoga and wellness editor for Health magazine.
McGee has appeared on Good Morning America, CNN Headline News, Fox’s Good Day New
York, Tyra Banks Show, HSN and NBC’s Today Show as a fitness consultant. Her clients have included
celebrities like Steve Martin, Tina Fey, LeAnn Rimes, Ben and Christine Stiller, Bethenny Frankel, Emilia
Clarke and Savannah Guthrie, to name a few. McGee has contributed to magazines such as Shape,
Fitness, Self, In Style, Women’s Health, Body & Soul and Prevention, and websites such as Yahoo
Health and Huffington Post. She is an avid spokesperson for companies and causes that promote health
and wellness, including the Pilates Power Gym on HSN. Her first book, Chair Yoga: Sit, Stretch and
Strengthen Your Way to a Happier, Healthier You (Harper Collins) just came out in January. For more
information, visit www.kristinmcgee.com.

pilatesstyle.com 63
KONNECT
LIKE NEVER
BEFORE

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 Meet the Konnector, the Reformer greater freedom of motion on the Reformer while staying
true to the core philosophy and principles of Pilates.
innovation that connects your arms In collaboration with Balanced Body, it took me more
than three years to perfect the design and obtain the
and legs as they move independently correct patents to produce the Konnector, a single-rope
pulley system with loops for all four limbs that enables
at the same time—and will change independent, simultaneous movement of both the arms and
the legs. Even though the limbs are moving independently,
the way you work out for good. your whole body is connected thanks to the single-rope
system in place of the traditional spring mechanism.
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Movement is my passion, and while Pilates has helped me elegance of Pilates, the Konnector adds reciprocal movement,
to fulfill that, I always felt something was missing from my proprioceptive feedback as well as support and coordination for
work on the Reformer. The fixed straps inhibited my ability an improved range of motion. Exercises that were once limited
to move, and I knew there had to be a better way to connect to a small movement due to the nature of the straps can now be
the body. I was searching for something to help the body done with greater ranges without the carriage bottoming out.
heal itself by reestablishing natural movement patterns, Ultimately, the beauty of the Konnector is that it is an
rather than being forced into the movements the straps addition to Pilates, making the experience we all love so
would allow. Being an inventor by nature, in 2007, I began much broader and even more beneficial. Move yourself, so
to experiment with a new approach, one that would give far people can be moved by you! PS

SUPPORTED SWAN SEE IT IN ACTION!

Watch Viktor
SETTING: light resistance; gray straps on demonstrate
the risers this move at
P R O P : small mat (optional) www.pilatesstyle.com.
P U R P O S E : provides extra support for the
PHOTOGRAPHY BY ALAN COX; MAKEUP BY JESSICA CHYNOWETH AND HAIR BY SARA COLLEY; CLOTHES BY UNDER ARMOUR

spine when rocking; strengthens the back

and hip extensors
S E T U P : Facing the footbar, lie facedown STEP 2
(on the floor or a mat) beside the
Reformer, with your arms completely
in the gray straps and your body on a
diagonal. Place your hands on the floor
under your shoulders, and bring your
legs together.

1. Bring your torso into extension by

pressing your hands into the floor and KONNECTOR KLOSE-UP:
straightening your elbows. Inhale, holding Look at that
the position. extension! It's the
support of the
2. Exhale, rocking forward, reaching your straps that allows
arms in front of your body, palms in. Viktor to get so
much range.
3. Exhale, rocking backward, lifting your
torso into extension. Do 6 reps.

TIP: Focus on connecting through the entire

back chain of your muscles, from head to toe,
to create a “rocking chair” effect.

Catch yourself in between

M O D I F I C ATI O N : STEP 3
each rocking motion using your arms.

ADVAN CE D : Add an arm circle as you

dive forward, extending your spine
a moment longer as you open your
arms out to your sides. Keep your legs
squeezed together.

pilatesstyle.com 65
 SETUP

KONNECTOR KLOSE-UP:
The extra gray loop
provides support for all
the foot positions. The
shoulders are free to move
in a much greater range.
STEP 1.1

KONNECTOR KLOSE-UP:
Spotting by a trainer isn’t
necessary; when secured
under the Box, the straps
are supportive enough on
their own. STEP 1.2

ASSISTED PULLING STRAPS

S E T T I N G : light resistance; facing the straps, place the while extending your spine Limit the
M O D I F I C ATI O N :
all four straps on the risers, gray straps on your feet in one smooth movement. range of motion in spinal
with the gray straps on top (you may need assistance), extension, or keep the spine
of the black straps and then lie facedown on 2. Exhale, returning to the in a prone neutral.
P R O P : Long Box the Box with your body in a starting position. Do 6 reps.
P U R P O S E : increases arm, straight line. Squeeze your ADVAN CE D : Slow down
back and hip extensor legs together, and hold onto TIP: Notice how the support your breath. For example,
strength the black straps. of the leg straps facilitates inhale and extend for 5
S E T U P : For more support, a greater range of motion counts and lower for 5 more.
place the leg straps under 1. Inhale, pulling the black and keeps the carriage from
the Box. Sit on the Box straps toward your feet hitting the stoppers.

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SKYWALKER
S E T T I N G : medium resistance; all four 1. Inhale, bringing your legs to T I P S : Focus on keeping your legs over
straps on the risers, with the black straps 90 degrees. your hips, and keeping equal distance
on top of the gray straps between your feet. Reach your feet
P R O P : none 2. Exhale, pressing your legs up, toward the ceiling as you walk.
P U R P O S E : promotes the stabilization of rolling your back off the carriage
the upper body and the mobilization while keeping your feet over your Place your hands
M O D I F I C ATI O N S :
of the spine in flexion; strengthens the hips, until your body weight is on your back for support before you
torso while increasing the torso-leg supported by your shoulders—not start walking. Start with small walks
connection your neck. and increase your range once you feel
S E T U P : Lie on the carriage, and slide comfortable with the movement.
your feet through the black straps, 3. Inhale to “walk,” moving one leg
placing the straps on your thighs just forward and the other leg back; switch ADVAN CE D : Lift your arms off the
above your knees. Place the gray straps legs. Do 5 sets. carriage, but don’t shift your weight
on your feet, with the tri-loop straps toward your neck.
behind your heels. Press your arms into 4. Exhale, bringing your legs together
the carriage, and extend your legs to 45 and then rolling down to return to the V A R I A T I O N : Instead of walking,
degrees, feet in Pilates stance. starting position. Do 3 reps. bicycle your legs while mid-air.

SETUP STEP 2

KONNECTOR KLOSE-UP:
The reciprocal
movement allowed
by the Konnector
promotes greater
core activation while
moving the legs.

STEP 3 VARIATION

SEE IT IN ACTION!
Watch Viktor demonstrate this
variation at www.pilatesstyle.com.

pilatesstyle.com 67
 WHILE REINFORCING THE BEAUTIFUL
ARMS VS. LEGS ELEGANCE OF PILATES, THE
KONNECTOR ADDS RECIPROCAL
MOVEMENT, PROPRIOCEPTIVE
SETUP
FEEDBACK AS WELL AS
SUPPORT AND COORDINATION
FOR AN IMPROVED RANGE
OF MOTION.

STEP 1

SEE IT IN ACTION!
Watch Viktor
demonstrate
this move at
www.pilatesstyle.com.

CROSS ARMS VS. LEGS STEP 2

STEP 2 KONNECTOR KLOSE-UP:

“Every movement
of the arms creates
a reaction of the
legs,” says Uygan.
Translation: If
you struggle with
coordination, you’ll
fall in love with the
Konnector.

GEAR GUIDE
Balanced Body
STEP 3
Konnector Reformer
($4,095; www.pilates.com); also
available is the Konnector Kit,
which can be attached to the
Balanced Body Studio Reformer
($699; www.pilates.com).

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PUPPET SERIES HAMSTRINGS
SETTING: same as Skywalker SETTING: same as Skywalker 3. Exhale, returning to the starting
PROP: none PROP: Long Box position. Repeat on your other side.
P U R P O S E : connects the upper and P U R P O S E : strengthens the arms,
lower body; strengthens the arms back and legs, especially the 4. Do a total of 6 sets.
while stretching the legs; improves hamstrings
coordination and flow; activates the S E T U P : Sit on the Box facing the T I P S : Support your back by
posterior and anterior oblique slings footbar. Place the black straps on engaging your abdominals and
(front and back of the waist) your feet, hold onto the gray straps, pressing your hips into the Box.
and lie facedown on the Box. Bend Keep your knees slightly lifted to
your elbows to 90 degrees, with your prevent hip flexion.
ARMS VS. LEGS palms up, and reach your legs long
and together. Decrease your
M O D I F I C ATI O N :
SETUP: Lie on the carriage, with range of motion and/or skip the
the black straps on your feet and tri- 1. Exhale, reaching your arms oppositional movement.
loop straps behind your heels, while overhead while bending your knees
holding the gray straps with your to 90 degrees. ADVAN CE D : Make the motion
hands at 45 degrees. Extend your continuous, using a sniffing
legs to 90 degrees, feet parallel. 2. Inhale, bending one elbow and breath pattern of 2 inhalations and
straightening your opposite knee. 2 exhalations.
1. Inhale, bringing your hands to
90 degrees directly above your
shoulders while lowering your legs
to 45 degrees.

2. Exhale, pressing your arms down

by your sides while returning your legs
to 90 degrees, flexing through your
feet for a deeper stretch. Do 6 reps.
SETUP

CROSS ARMS VS. LEGS

SETUP: Same as Arms vs. Legs.

1. Repeat step 1 of Arms vs. Legs.

2. Exhale, pressing your left

arm down toward your hip while
bringing your left leg to 90
degrees, flexing through your foot
for a greater stretch.

3. Inhale, switching the position of STEP 1

your arms and legs. Do 6 reps.

T I P S : Don’t let the gray straps pull

your hands past shoulder height.
Focus on bringing all four limbs to KONNECTOR KLOSE-UP:
the starting and ending positions Viktor can completely
at the same time. extend his leg,
unlike when using a
If you have
M O D I F I C ATI O N S : traditional Reformer.
tight hamstrings, bend your knee(s)
to tabletop instead of 90 degrees.
For wrist issues, hold the thin part
of the gray tri-loop in your hands,
and place the thick black part of the
strap on your wrists.
STEP 2
ADVAN CE D : Focus on keeping the
carriage steady throughout.

pilatesstyle.com 69
CROSS KICKS ROTATION SEE IT IN ACTION!
Watch Viktor
SETTING: same as Skywalker demonstrate
P R O P : Long Box this move at
P U R P O S E : helps to establish a www.pilatesstyle.com.
connection between the upper
and lower body; activates the
posterior and anterior oblique
slings; promotes torso rotation
S E T U P : Sit on the Long Box
facing the footbar. Place the
black straps on your feet,
and hold the gray straps in
STEP 1
your hands. Bend your knees,
straddling the Box, and bend
your elbows by your sides.

1. Exhale, straightening your

opposing arm and leg while
rotating toward the side of your
extended knee.
KONNECTOR KLOSE-UP:
2. Inhale, bending your knee and Because it’s a
elbow to return to the starting one-rope pulley
position, keeping your spine system, there’s a
straight. constant connection
between the arms
3. Repeat the sequence to your and the legs, Uygan
other side. Do 6 reps. explains.

TIP: Maintain equal weight on

both sit bones as you extend your
arm and leg.

Limit the
M O D I F I C ATI O N : STEP 2
rotation of your spine, along with the
extension of your arms and knees.

ADVAN CE D : Keep a continuous

movement pattern without
pausing. Add a sniffing breath
pattern of 2 inhalations and 2
exhalations for a total of 6 sets.

ULTIMATELY, THE
BEAUTY OF THE
KONNECTOR IS THAT
IT IS AN ADDITION
TO PILATES, MAKING
THE EXPERIENCE WE STEP 3

ALL LOVE SO MUCH

BROADER AND EVEN
MORE BENEFICIAL.
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 KONNECTOR KLOSE-UP:
The upper and
lower limbs
remain connected
throughout.

SETUP STEP 1

HORSEBACK STAR As a 15-year-old dancer growing up

in Turkey, VIKTOR UYGAN
SETTING: same as Skywalker had a problem with his back that
P R O P : Long Box could have led to paralysis. Instead of
P U R P O S E : activates the core; strengthens the arms; opting for spinal fusion surgery, Viktor
challenges balance and proprioception rehabilitated with a lot of work and
S E T U P : Same as Cross Kicks Rotation. effort. That experience launched his
journey as a professional ballet dancer,
1. Exhale, extending your arms and legs, squeezing the first with Ankara State Ballet in Turkey, and culminating with several
Box with your inner thighs to lift your hips and torso off years as the principal dancer for Hartford Ballet, where he met and married
the Box. his wife, also a former dancer and now a Pilates teacher. After completing
his career as a professional dancer, Viktor transitioned into a life as a
2. Inhale and keeping your spine long, bend your elbows and Pilates and BodyCode System instructor, training with Pino Carbone, the
knees before returning to the starting position. Do 6 reps. creator of the BodyCode System, before obtaining his Pilates certification
with Dolly Kelepecz of DK Body Balance.
TIP: Maintain equal pressure on both your hands and feet. Together with his wife, 14 years ago, Viktor opened Konnect Pilates in
Mission Viejo, CA. Viktor has been a Balanced Body master instructor for
Decrease the range of your knee
M O D I F I C ATI O N S : the past seven years, teaching the entire comprehensive Pilates teacher
extension without changing the arm extension. For more training, Anatomy in 3D, BODHI, MOTR, CoreAlign and Konnector. He
padding, place a mat over the Box. has taught and modeled in many Balanced Body DVDs and podcasts,
and is a distributor for BodyCode products though his company, Body
ADVAN CE D : Flex your spine as you reach your arms Mind E. Viktor regularly travels abroad with Balanced Body’s Pilates on
overhead and extend your legs. Return to neutral as you Tour, teaching workshops and classes, and has also appeared on Pilates
bring your arms and knees back to the starting position. Anytime. For more information, visit www.konnectpilates.com.

pilatesstyle.com 71
 CENTER
FIND YOUR
YOUTERR LIFE
CEN

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 Larkin Barnett’s inward centering technique, “inward-shaping capabilities” of your
deep core muscles to elastically “fill
which can be done anytime, anywhere, up” spaces created inside your body
through expansive breathing and trunk
requires just your breath and your core to elongation. It helps you dynamically
interweave the muscle fibers in specific
help make you more fully present, face stress directions—all while moving them into
the spine.
head-on, and take control of your body and When the Formula becomes part
of your daily regimen and you’re
mind for anything life throws at you. faced with a sudden crisis, fear or
pain, you’ll instinctively shift inward
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This active inward centering can
When I was 14, I lost my parents and through, challenges, therapy, help everything from severe pain
my house, and had to move away performance and life by choosing to and fear, to test-taking, speaking
from my hometown. My parents died mentally activate their deepest core engagements and airplane jitters
independently, each at the age of 40, potential. They inspire me. all the way to athletic performance.
due to stress-related circumstances. So, how does it work? The (For real-life examples, see “A Core
As you can imagine, their deaths Formula teaches you to see, feel Awakening” on page 75.)
were extremely traumatic events in and believe that your abdominals I’m often asked if this breathing
PHOTOGRAPHY BY ALAN COX; MAKEUP BY JESSICA CHYNOWETH AND HAIR BY SARA COLLEY; LARKIN’S TOP BY LULULEMON, BOTTOMS BY UNDER ARMOUR

my life. The wind was literally and can secure themselves to your and ab work eventually becomes
figuratively knocked out of me. spine to provide protection for your second nature. The answer is a
It wasn’t until later, as I pursued a whole body. While the abdominal resounding no. You don’t want it
dance major in college, that it became muscle group contracts as a unit to to be automatic—it’s important to
clear I had developed an unhealthy, produce movement, you’ll learn to stay aware and clear. We have the
unconscious habit of shallow chest “isolate” each of the four layers. The power to manipulate breathing and
breathing. Unlike the other dancers, I contractions build layer-upon-layer core contractions to our advantage.
couldn’t catch my breath, and I didn’t because you’re also tightening the I’d like to argue that breath is our
have the same muscular endurance. muscles between the steps. untapped health resource, as well as
That’s when I said to myself, This isn’t Visualizing the distinct layers the bridge between our involuntary
going to take me down. I was going to having a unique directional course is and voluntary systems. Most of us
figure out a way to take care of my true where your complete concentration operate primarily from our stressed-
home—my body. must go and stay. To really move the out sympathetic fight or flight nervous
After graduation, long before core deep abdominals takes a “constant” system, which contributes to many
training became popular, I started razor-like, inward focus; cultivating the health problems; conscious breathing
working in the fitness industry. I ability to “look deep within” the body has been proven to boost our
discovered that my students were is the key to experiencing your full parasympathetic calming response.
moving primarily from their limbs, not core potential. You can build a sound structure along
from their center, like I learned to do In Pilates, we learn that the “scoop” with a centering strategy, which can
during my dance training. How could of the abs goes into the spine and fill even the most stressful moment
I help them move from their center in toward the crown of the head, but with a sense that “all is well.”
class and in life? the Formula goes deeper. Yes, the Practice the Formula while stuck in
My late father, a physician, left abs go in and up, and there is a traffic or at your desk, at the gym or
behind anatomy transparencies of squeezing sensation, but the Formula, during sports, even while doing chores
the layers of the human body, which which I developed 18 years before and errands. The more you use it to
allowed me to begin researching the discovering Pilates, allows access to awaken and cultivate a powerful core,
contractile ability of the abdominal the full contractile ability of the abs. the more you’ll learn to live a life that’s
muscle group. And when I went back My approach cultivates the ultimate truly centered. PS
to school for my master’s degree, my

THE FORMULA TEACHES YOU

professors insisted upon anatomy-
based visual imagery, which reinforced

TO SEE, FEEL AND BELIEVE THAT

my knowledge. Soon, the Barnett
Formula™ —a five-step internal core

YOUR ABDOMINALS CAN SECURE

practice—was born.
After 34 years of research,

THEMSELVES TO YOUR SPINE

development and teaching
my Formula, I’ve observed

TO PROVIDE PROTECTION FOR

transformation at every level, from
the hospital bed to the Olympic

YOUR WHOLE BODY.

athlete. I often say that my clients
move through, instead of get

pilatesstyle.com 73
THE BARNETT FORMULA
PURPOSE: isolates each abdominal layer to help access the B R E ATH I N G G U I D E LI N E S :
predominantly dormant deep structural core muscles; helps t
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mobility of the spine; enhances conscious efficient breathing; feel the expansion along your shoulder blades/
reduces inflammation while improving circulation; sculpts the middle/lower back and chest. (No air enters your
trunk, waistline and hips; increases endurance and strength belly because your abdominal muscles are inwardly
to move heavy objects; serves as a habitual tool to promote shaping and tightening.)
calmness and mental clarity; enhances practical centering to t
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help you be more fully present anytime, anywhere wringing them out on the inhale and on the exhale.

STEP 1 STEP 2
This first step addresses all four layers of the abdominals Explore layer four, the deepest transverse abdominals.
and the hip flexors.
W H AT TO D O : Inhale, then exhale, picturing and feeling your
W H AT TO D O : Inhale, then exhale, picturing and feeling abdominals wringing out and braiding together horizontally to
your four abdominal muscle layers, and the stabilizers encase your trunk. Don’t relax your abs. (Optional: Allow your
behind them, inwardly spiral onto your spine. Don’t arms to mimic hugging toward the midline of your body.)
relax your abs. (Optional: Allow your arms to mimic this
corkscrewing of your abs onto your spine.) W H AT TO I M AG I N E :
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bones to your spine.

STEP 3 STEP 4
Layer three delves into the internal oblique abdominals. Now, on to layer two, the external obliques.

W H AT TO D O : Inhale, then exhale, picturing and feeling W H AT TO D O : Inhale, then exhale, picturing and feeling
your abdominals diagonally interlinking from the base of your abdominal contraction diagonally wrapping around
your hips—and then in, back and up along your ribs—into a your ribs and downward into your hips in a V shape. Don’t
V shape. Don’t relax your abs. (Optional: Allow your arms to relax your abs. (Optional: Allow your arms to mimic your abs
mimic your abs moving upward into a V shape.) by bending your elbows into your waist in a V shape.)

W H AT TO I M AG I N E : W H AT TO I M AG I N E :
SKELETON ILLUSTRATIONS BY JACOB RASELY

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zipper inside your body; your pubic bone lifts into your your body); it wrings out snuggly around your rib cage and
hip bones, and your rib cage closes and then compresses then your hip bones.
backward toward your shoulder blades.

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STEP 5
Finally, hone in on the superficial
outermost rectus abdominals.
A CORE AWAKENING
Barnett’s clients reflect on the effects
W H AT TO D O : Inhale, then
exhale, picturing and feeling your of her Formula.
abdominals vertically interlocking
your ribs and hips together into
your waistline. Don’t relax your abs. WORLD TENSION
(Optional: Allow your arms to mimic “I found myself in the airport in a turbulent country under extensive
a padlock closing.) construction. I had to move through multiple obstacles, broken
cement, heaving heavy luggage. Due to armed guards and throngs
W H AT TO I M AG I N E : of people, this situation would require far more than reliance on my
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routine Pilates’ benefits. I calmed my insides, repeating the Formula
your body. process of anchoring my abs to my “backbone.” Oxygen energized
me. My anxiety settled. My decisions were strong and appropriate. I
didn’t relax my core when I settled in the plane. We weren’t leaving
each other!”—Graceanne C., 64

CORE BREATHING AND LUNG DISEASE

“Larkin’s internal core/breathing techniques have been transformational
for many of my patients with lung disease. She has helped patients recover
from surgery, radiation and chemotherapy—some with underlying lung
diseases like COPD. Implementing the Barnett Formula alone or using
the Pilates equipment has helped to manage anxiety and discomfort,
and I believe this supports the immune system. Daily practice of her core
breathing techniques helps with panic attacks, shallow breathing, dizziness
and low energy. Anecdotally, I have witnessed some of the remarkable
clinical results, such as a patient with tracheal stenosis (a narrow area in
their windpipe), which was only 6 millimeters wide on a CT scan of the
chest. After several months of using only Larkin’s Foundation Formula,
the narrow area expanded to 12 millimeters on a repeat CT, with dramatic
improvement in symptoms.
I have also personally experienced the effect of her Foundation
Formula on my own health. After an emergency room chest X-ray
for pleurisy, I discovered that my right diaphragm was paralyzed. I
T I P S : Repeat this series often spent three months with her integrating her Foundation Formula into
throughout your daily life to my Pilates equipment workouts. I have to admit that I was surprised
memorize and cultivate the inward and happy when my subsequent chest X-rays revealed recovery of
carving feeling of each abdominal diaphragm function! I still integrate the sequential five steps of her
contraction. Here’s a shortcut to Formula into EVERY repetition of my own Pilates.”—Dr. Gregory
memorizing the contractions: Loewen, pulmonary oncologist and associate professor of medicine at
Step 1: tornado rotates inward; Washington State University
Step 2: rope intertwines horizontally;
Step 3: tight jeans pull on and draw ATHLETIC ZONE
zipper upward; Step 4: Lifejacket “I’m a competitive golfer. Before I get to the first hole, I warm up with
cinches downward; and Step 5: the Barnett Formula. In seconds, I use it to prepare for my drive. The
padlock interlocks vertically. golf swing is complex, and my competitors are unaware of my internal
The innermost layer of the centering tool. It’s made my drives consistently long and far—and my back
abdominals are linked to the never hurts. With all the waiting in golf, I use it to my advantage to keep
deepest postural stabilizers: the hip my focus and stamina up.”—Don H., age 54
flexors, pelvic floor and diaphragm.
Consecutively draw your outer ALONE
abs in from Step 1 to nourish your “It was dark, the temperatures were below freezing, and I was alone at my
fascia and enhance the malleability lake house. I was heading to the outdoor hot tub—usually the highlight
of your supportive breathing of my day. All of a sudden, my old hip replacement gave out and the hip
muscles. As you integrate the joint dislocated. My body collapsed to the ground, breaking my pelvis—
Formula into your Pilates practice, the pain was searing. My body was going into shock. I added screams to
focus on maintaining efficient core my engrained core Formula to override my fear of passing out or freezing
contractions, a neutral pelvis, etc. to death in the snow. It allowed me to slide on my back, inch by inch, 40
feet to phone for emergency help. I could have been left alone for hours
V A R I A T I O N : Reverse the in severe cold and isolation—in a life-threatening situation. Thanks to the
Foundation Formula. Barnett Formula, I am thriving.”—John H.

pilatesstyle.com 75
 Now that you’ve learned BARNETT FORMULA WITH ARMS
none
the Formula, let’s add PROP:
PURPOSE: builds awareness of center-driven movements;
helps with memorization of the abdominal layers; allows
you to feel the unique physical sensation of each abdominal
some movement and apply directional line of force; serves as an outward representation
of the internal pathway of the abdominal contraction;

it to your Pilates work. focuses the mind/body to stabilize, “center” and move
efficiently; strengthens the deep core, hips and waistline

STEP 1 STEP 2 S T E P 3 .1 STEP 3.2

FOR STEP 1 1. Transfer your body weight 2. Step back with your left 3. Clasp your hands behind
SETUP: Stand with your forward, lifting your left leg leg, “spiraling” your arms— your body, and then open your
left leg back and right leg off the floor and reaching allowing your hands to trace arms, stretching them behind
forward. Stretch your arms your arms forward. a coiling pathway—and you as you simultaneously
forward, with your hands bringing your clasped hands “spiral” (or “tornado”) your
clasped at shoulder height. toward your navel. abdominals toward your spine.

S T E P 1 .1 STEP 1.2 STEP 1.3 STEP 2

FOR STEP 2 1. Sweep your arms from drawing your hands toward then stretch them behind
SETUP: Keeping your behind your body to your navel. you (like pressing your abs
abdominals tight, turn your the front of your body, backward).
body to face front, with interlacing your fingers 2. Turn your body to your
your right leg turned out in together (like the ab left, clasp your hands at
front of your left leg. contraction) and then the back of your waist, and

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 SEE IT IN ACTION!
Watch Larkin perform her entire sequence
at www.pilatesstyle.com.

FOR STEP 3
SETUP: Same as step 2.

1. Slowly bend and straighten your knees, as you point

yyour elbows into your navel, creating a V shape, which
tthen continues diagonally overhead (like the diagonally
upward direction of the ab contraction).
u
S T E P 1 .1 STEP 1.2 STEP 1.3

S T E P 1 .1 STEP 1.2 S T E P 2 .1 STEP 2.2

FOR STEP 4 your navel in a V shape, (like “crisscrossing” and the back of your waist, then
SETUP: Same as step 2. then crossing your arms grounding the abs into unclasp and stretch them
with your palms facing the floor). behind you (like pressing
1. Continue to bend and your body; your arms turn your abs backward).
straighten your knees, inward and downward until 2. Turn your body to your
returning your elbows to your palms press together left, clasp your hands at

STEP 1 S T E P 2 .1 STEP 2.2 S T E P 3 .1 STEP 3.2

FOR STEP 5
SETUP: Turn toward your left, stretching your body up and back. Switch the position of your legs and
repeat the entire series. Do 3 sets.
1. Scissor your arms apart, with your right arm above your head and your left arm
by your side, palm facing forward. T I P S : Stay focused by “seeing”
the direction of the ab contraction.
2. Clasp your hands vertically together in front of you, and then move them to Feel the difference between each
your navel (mimicking the vertical padlocking of your abs). direction.

3. Clasp your hands behind you, then unclasp and stretch them back (like the abs VA R I ATI O N : Reverse the steps.
moving to the spine), transferring your body weight back.

pilatesstyle.com 77
BARNETT FORMULA WITH LEG
PRESS ON CHAIR
SPRING SETTING: 2 springs on low
PROP: Magic Circle
P U R P O S E : improves the mind/body connection;
strengthens the abdominals, buttocks, pelvic floor, back,
legs and arms; improves stability and mobility while
decompressing the spine
SETUP STEP 1
S E T U P : Stand tall with your left foot turned out, knee
slightly bent, and your right foot turned out on the pedal.
Gently place the Circle pad on your navel, holding onto
the opposite pad with your hands.

1. Inhale, then exhale, pressing the pedal down,

while gently squeezing the ring toward you; feel your
abdominals “tornado” onto your spine. Slowly return the
pedal up, maintaining your abdominal contraction.

2. Place the Circle pad on your right waistline, “holding”

it with your right forearm, elbow bent; round your left
arm at shoulder height. Inhale, then exhale, pressing
the pedal down, while gently squeezing the Circle and
feeling your abdominals horizontally interweave (like
tightening a rope inside your trunk) as you bring your
fists together in front of you. Slowy return the pedal up.

3. Slightly reposition the Circle, moving it at an upward

angle along your right-side ribs, and extend your left
arm behind you, palm in. Inhale, then exhale, pressing
the pedal down, while gently squeezing the Circle and
feeling your abdominals wrapping diagonally inward
S T E P 3 .1 STEP 3.2
and upward toward your head (like tightening shoelacess
inside your trunk), as you bend your left elbow at
shoulder height and then extend your arm toward the
ceiling, palm in. Slowy return the pedal up.

4. Angle the Circle downward along the right-side

of your body. Inhale, then exhale, pressing the pedal
down, while gently squeezing the Circle and imagining
that you’re drawing your abdominals together and
downward at a diagonal angle to create a V shape (like
cinching a lifejacket inside your torso), as you bend your
elbow at shoulder height and then cross your hands in
front of you. Slowy return the pedal up.

5. Hold the Circle in front of your face in an underhand

grip, with your right hand on the top pad and your left
hand on the bottom pad. Inhale, then exhale, pressing
the pedal down, while squeezing the Circle and imagining
clamping your abdominals vertically together, while
interlocking your ribs and hips together at the waistline
(like a padlock). Slowy return the pedal up.

6. Repeat the entire sequence on your opposite side. Do STEP 4.2 STEP 4.3
3 sets.

T I P S : You’re working step by step from the deepest layer

of your abdominals to the outermost layer. The Circle
placement and pressure helps you feel which direction the
abdominal muscle fibers are contracting.

VA R I ATI O N : Reverse the order of the steps.

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 SEE IT IN ACTION!
Watch Larkin perform this
entire sequence
at www.pilatesstyle.com
www.pilatesstyle.com.
m.

S T E P 2 .1 STEP 2.2

STEP 3.3 S T E P 4 .1
LARKIN
N BARNETT
BAR
RN , BA, MA,
is a Polestar-certified Pilates instructor.
Larkin invented the Barnett Formula™ 18
years before being introduced to the Pilates
method. Her passion is to help the world
center and breathe better. Larkin has been
a movement educator for four decades,
including at several universities and Canyon
Ranch Spa, where she taught celebrities and
Olympic athletes. The Pilates Method Alliance
granted 60 PMA CECs for instructors to learn
Larkin’s approach to Pilates for athletes and
seasoned practitioners. She is on the faculty
for Balanced Body’s Pilates on Tour.
Larkin is the author of six award-
winning books and a Pilates DVD that
incorporate her Formula, including:
Practical Centering (Quest Books,
2012), which won the Nautilus Book
Award, as well as five titles with Lorenz
Educational Press—Practical Pilates
Using Imagery (2009), with Miami City
S T E P 5 .1 STEP 5.2 Ballet models; AthleticKinetics: Pilates
and Performing Arts Aesthetic, which is
both a manual and a DVD (2013); Pilates
and Calisthenics for Children (2010);
Creative Yoga for Children (2010); and
On a Lark! Creative Movement for
Children (2008). For more information,
visit www.larkinbarnett.com and
www.facebook.com/larkinbarnettpilates.
 How’s Wendy Williams doin’? Happy, energetic
and fit—and 50 pounds lighter—thanks to Pilates
and a healthy lifestyle.
#Z
5FTT
(IJMBHB
t
4IPU
CZ
%BQIOF
#PSPXTLJ
BU
4UVEJP


When the opening music plays, Wendy Williams dashes hare-brained diets made up
through the double doors on the set of her eponymous by mother from the time I was
show, now in its eighth season, to greet her studio audience in first grade. Like, I’d have
and her 2 million at-home viewers. At 52, Williams looks and tuna fish and mustard instead
feels better than ever, thanks in large part to a healthy diet of mayonnaise, or yogurt
and a fitness regimen that includes Pilates. Here, she talks and a half-sandwich with no
about how she went from being an overweight, reluctant cheese on whole wheat. It
exerciser to a fit and fabulous method fan. didn’t work.

SHE HATED EXERCISE.

My interest level in physical
activity was zero. Zero.
I was always last to be
picked for the kickball and
softball teams. But I had
to do something, because
my parents made me. I
learned to swim when I was
three years old, and I swam
competitively. I didn’t love it,
but I liked it enough. I would
THIS PAGE, TOP TO always undo any weight- SHOW PHOTOS COURTESY OF THE WENDY WILLIAMS SHOW
BOTTOM: WILLIAMS IN loss benefit by going to the
HER EPONYMOUS CHAIR vending machine and buying
ON THE WENDY WILLIAMS Scooter Pies while waiting for
SHOW; INTERACTING my parents to pick me up.
WITH HER AUDIENCE— In college, at Northeastern
AKA HER “COHOSTS” University, I did no sports.
And after graduation, I started
OPPOSITE PAGE: JARED SHE WAS ALWAYS age and I’ve got big bones, a career in radio, which was
KAPLAN LIKES THE “FAT GIRL.” but I will never forget how perfect for a lazy person.
MOUNTAIN CLIMBER ON When I was in sixth grade, I devastated I was.
THE CHAIR FOR WILLIAMS remember my gym teacher SHE GAINED MORE
BECAUSE IT WORKS THE weighing all the kids at the SHE STARTED THAN 100 POUNDS
CORE, GLUTES AND beginning of the school year. DIETING WHEN SHE WHEN EXPECTING
HAMSTRINGS, WHILE She screamed across the gym WAS SIX. HER SON.
CHALLENGING BALANCE that I weighed 149 pounds. Because I was the “big one” Prior to getting pregnant
AND STRENGTH. I was always very tall for my in my family, I’ve been on with my son Kevin in 2000, I

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 “When I
discovered
Pilates,
I wasn’t
crickety
yet—but
Pilates
came just
in time. I
feel like I
move like
a gazelle
now.”
“I’m interested
in maintaining
overall
happiness and
wellness, which
also goes back
to Pilates.”
weighed approximately 197
pounds. I didn’t look bad
because I’m 5’11” and can
carry more weight—it’s one of
the joys of being tall.
I had had two previous
miscarriages, so our son was
my husband Kevin’s and my
third shot. I was on bed rest
for nine months. I was nervous
that I might have another
miscarriage, so I ate myself
silly and gained 103 pounds.
So when my son, also named
Kevin, was born in 2000, I
weighed 300 pounds. When
you’re tall and big, you’re not a
refrigerator, you’re a Sub-Zero!

BUT SHE DIDN’T

WANT TO BE THE
“FAT MOM.”
At 300 pounds, I didn’t feel like
myself. Everyone knows that
mom who comes to school you heard were grunts and
pickup and is embarrassing to weights dropping. It wasn’t
the kid because she’s the “fat really my kind of place and I
mom.” I couldn’t do that to never felt comfortable.
my son—I wanted him to be So I got a great trainer in
proud, and I wanted to be sexy a private studio 20 minutes
for my husband. And I wanted away from my house. She was
to get back into my career in her 40s, so she knew how to
game and rule the airwaves. work me as opposed to those
But I was like, How do I do this? 22-year-olds. And she was a
mom, so we could have light
SHE GOT PLASTIC conversation about things we
SURGERY. had in common.
I got a “mommy makeover” in
2000, including a tummy tuck SHE FIRST SAW
and liposuction. (I got breast PILATES ON AN
implants in 1994.) My son calls INFOMERCIAL.
plastic surgery cheating, but I I first discovered Pilates years
call it cheating with a purpose, before on those infomercials
because for me, it was a jump- with Susan Lucci. The first
off to a whole new lifestyle. time I did Pilates was four
And once you pay all that years ago with my trainer. I
money for something, you look enjoyed it much more than
like a fool if you gain it back. cross-training. I loved lying
down on the Reformer and
THEN SHE HIT stretching. Pilates is very
THE GYM. elegant, and it makes me feel OPPOSITE PAGE: WILLIAMS DOES HINGE WITH TWIST
After I got the mommy young and accomplished. TO ENHANCE HER TRUNK ROTATION, POSTERIOR CHAIN
makeover, my husband Kevin I want to stay limber, and ACTIVATION, AND HIP STABILITY AND MOBILITY.
and I started working out I don’t want to be bent over.
together. But he’s a real beast There’s nothing worse than a THIS PAGE, TOP TO BOTTOM: KAPLAN GUIDES WILLIAMS AS
in the gym, and it was torture hunched-over tall person. I’ll SHE DOES STANDING ROWS, WHICH TARGETS THE TRAPEZIUS,
working out with him. Number never forget I had a science DELTOIDS, BICEPS AND CORE; THE LAT-TRAP-DRAG, A MOVE
one: At that gym, there were teacher who was an older KAPLAN BORROWED FROM THE KANE SCHOOL, STRENGTHENS
men in there and it looked a woman who was a tall Sally THE GLUTEUS MEDIUS, OBLIQUES, LATISSIMI DORSI AND
little like a pickup place, so like me, and her back was TRAPEZIUS MUSCLES. WILLIAMS LOVES TO END WITH THIS ONE
it became about the fashion rounded and hunched. And I BECAUSE IT FEELS REALLY GOOD.
and keeping my makeup on. thought, Oh my God, is that
Number two: The only things my future? continued on page 101

pilatesstyle.com 83
Breakfast
IN BED , In honor of Valentine’s Day this February, or really, anytime

m
you feel like it, we tapped holistic nutritionist and New York
Times best-selling author Diane Sanfilippo for special morning
meals to grace that tray. As a bonus, they’re filled with
nutrient-dense foods and the right balance of carbohydrates
to boost athletic performance. What’s not to love?
Recipes by Diane Sanfilippo · Photography by Bill Staley and Diane Sanfilippo

PALEO AVOCADO TOAST

Avocado toast has become one of the “it” breakfasts these days. Avoiding
bread has meant missing out, until now! Here, thin potato slices replace
the toast, and the flavor is reminiscent of loaded potato skins once it’s all
stacked up—and it’s to die for. Prep some potatoes ahead to reheat in a
toaster oven for a quick and easy weekday breakfast.
(Makes 4 servings)

2 LARGE YUKON GOLD OR the “toasts” are crispy and

RUSSET POTATOES golden brown.
1 TEASPOON EXTRA-VIRGIN 4. Lay the avocado slices on
OLIVE OIL the “toasts” and mash the
2 AVOCADOS, SLICED (1⁄4 avocado with a fork, then
AVOCADO PER “TOAST”) season with salt and pepper.
SEA SALT AND BLACK PEPPER TO
TASTE OTHER AVOCADO TOPPING
SUGGESTIONS: fried or
1. Preheat the oven to 400°F. poached eggs (1 per “toast”),
Line a rimmed baking sheet salt, pepper and hot sauce or
with parchment paper. sliced fresh chives; smoked
2. Using the center portion salmon (2 ounces per “toast”),
of each potato (to create the salt, pepper, sliced red
largest "toasts" possible), onions, capers and chopped
slice each potato lengthwise fresh dill; sliced cucumber,
into four 1⁄8 -inch-thick smoked salmon (2 ounces
planks, for a total of 8 slices, per “toast”), salt, pepper
reserving the ends for and sliced fresh chives; sliced
another use. Toss with the tomatoes, crispy fried bacon
olive oil so that each potato (2–3 slices per “toast”) and
slice is lightly coated. sliced green onions
3. Place the potato slices on
the prepared baking sheet. Per serving (without toppings): 252
Bake for 30–35 minutes, until calories; 12g fat; 36g carbs; 4g protein
84

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 PESTO SCRAMBLED EGGS
In this recipe, basic scrambled eggs are spruced up with some pesto.
(Makes 2 servings)

For the pesto:

1
⁄2 CUP MACADAMIA OR PINE NUTS
1
⁄2 CUP EXTRA-VIRGIN OLIVE OR MACADAMIA NUT OIL
2 CUPS LOOSELY PACKED FRESH BASIL OR CILANTRO LEAVES
2 TABLESPOONS NUTRITIONAL YEAST (OPTIONAL)
1 CLOVE GARLIC
SEA SALT AND BLACK PEPPER TO TASTE

For the eggs:

1 TABLESPOON BUTTER, GHEE OR COCONUT OIL
4 LARGE EGGS
1–2 TABLESPOONS PESTO, PLUS EXTRA FOR SERVING

1. Make the pesto: Place the nuts, oil, herbs, nutritional

yeast (if using), garlic and a generous pinch each of salt
and pepper in a food processor and blend until smooth.
PUMPKIN PANCAKES Taste and add more seasoning if desired.
2. Make the eggs: Melt the butter in a skillet over
This is a quick and easy way to take an inexpensive ingredient medium heat.
(canned pumpkin) and turn it into something delicious. 3. Crack the eggs directly into the pan, then scramble
(Makes about 8 small pancakes) them slowly—combining the yolks and whites loosely so
that the color variation is still visible between the two. I
4 LARGE EGGS recommend a heat-resistant silicone spatula for this task.
1
⁄2 CUP CANNED PUMPKIN 4. About 1 minute into cooking, add the pesto and
2 TABLESPOONS PURE MAPLE SYRUP continue to scramble the eggs, gently mixing in the pesto.
1 TEASPOON PURE VANILLA EXTRACT 5. Once the eggs are no longer runny, they are done.
1 TEASPOON GROUND CINNAMON Serve with extra pesto.
1 TEASPOON PUMPKIN PIE SPICE
1
⁄2 TEASPOON BAKING SODA NOTE: Use the leftover pesto on fried or hard-boiled
PINCH SEA SALT eggs—yum!
2 TABLESPOONS COCONUT FLOUR OR 3 TABLESPOONS ALMOND
FLOUR (IF NEEDED) Per serving: 254 calories; 22g fat; 1g carbs; 13g protein
1 TABLESPOON BUTTER, GHEE OR COCONUT OIL, PLUS EXTRA
FOR THE PAN AND FOR SERVING
GROUND CINNAMON OR BERRIES, FOR SERVING

1. In a large mixing bowl, whisk together the eggs, pumpkin,

maple syrup and vanilla. Sift the cinnamon, pumpkin pie spice,
baking soda and salt into the wet ingredients and stir together
until smooth. If the batter seems runny, sift in the flour (either
coconut or almond), stir well to combine, then allow the batter
to sit for 10 minutes to thicken. Note that these pancakes
have a slightly thinner texture than others you may make that
contain more starch.
2. Melt the butter in a large skillet over medium-low heat.
Pour the melted butter into the batter and stir to combine.
3. Grease the skillet and return it to the heat. Spoon the
batter into the skillet to make pancakes of your desired
size. When a few bubbles appear on top, flip the pancakes
once to finish cooking. Repeat with the remaining batter,
regreasing the skillet between batches.
These made-with-love
4. Serve with butter and a dusting of cinnamon or berries.
recipes were taken from
Practical Paleo by Diane
CHANGE IT UP: Instead of using maple syrup to sweeten
Sanfilippo, copyright
the batter, try adding a mashed ripe banana. If you add a
© 2016. Published by
banana, the yield will increase.
Victory Belt Publishing.
Per serving: 322 calories; 17g fat; 29g carbs; 14g protein
pilatesstyle.com 85
 From kettlebells to resistance of jumping is thought to help flush
toxins from the lymphatic system; in fact, many
rebounding, six Pilates cancer patients use it as part of their alternative
therapy. But best of all is the lightness I feel
instructors share their when jumping on the trampoline while playing
my favorite playlist. My clients and I find it to be
favorite heart-pumping lots of fun—which makes us want to jump for a
long time.
activities—and how
these anything-but- GOING BALLISTIC
J E S S I C A M A R C U S S E N , 31, Pilates teacher
boring workouts improve at Equinox Union Street in San Francisco, CA
Y E A R S TE AC H I N G P I L ATE S : 2
their practice. F A V O R I T E C A R D I O : Kettlebells

by Joanna Powell HOW SHE GOT STARTED

I started training with kettlebells six months ago
because I wanted a quick way to get my heart
rate up between Pilates clients when time is
ON THE REBOUND short. The workout, which involves a series of
G L O R I A S A N T I A G O , 44, Pilates teacher at squats, lunges, lifts and shoulder presses while
East Bank Club in Chicago wielding a round weight that looks like a cannon
Y E A R S TE AC H I N G P I L ATE S : 7 ball, is nothing if not efficient. You can burn
F A V O R I T E C A R D I O : Rebounding on 400 calories in just 20 minutes! Plus it’s a full-
the trampoline body workout that tones the arms, legs, core,
glutes and even the back muscles. I train with
HOW SHE GOT STARTED an instructor at Equinox (where I also teach)
I discovered the trampoline at a Cardiolates for an hour twice a week and also squeeze in
class four years ago at the Harmony Mind Body short sessions on my own at least twice a week.
Fitness club in Chicago. The 55-minute class— It’s unbelievably effective!
done completely on a small rebounder—was an
OPPOSITE PAGE PHOTO COURTESY OF GLORIA SANTIAGO; THIS PAGE PHOTO COURTESY OF JESSICA MARCUSSEN.

effective way to strengthen my cardiovascular

system while still focusing on alignment and
core conditioning. I now do it on my own at
Pilates teaches us
the East Bank Club, where I’ve also taught
some classes on it. You can purchase a mini to stabilize before
trampoline for your own home or office use, but
it’s a good idea to take a class first to learn the we mobilize.
correct form.

THE PILATES CONNECTION

My Pilates practice made me immediately
comfortable with rebounding because I’m
so aware of where my body is in space—I OPPOSITE PAGE: IN
instinctively grasped how evenly balanced THE FOUR YEARS SHE’S
I was while jumping and landing. I enjoy BEEN REBOUNDING ON
better stamina and increased cardiovascular THE MINI-TRAMPOLINE,
endurance, core strength and balance while GLORIA SANTIAGO OF
doing exercises such as jumping jacks with hand CHICAGO’S EAST BANK
weights or jumping and spinning full circle in CLUB HAS INCREASED
the air. These moves have given me palpable HER STAMINA AND
added strength on the Pilates equipment. STRENGTHENED HER
Rebounding also engages my pelvic floor and MUSCULOSKELETAL
builds abdominal muscles—so essential to SYSTEM.
good Pilates form. It has also strengthened
my ankles, quads and hamstrings, which have THIS PAGE: JESSICA
added power to my Pilates moves. MARCUSSEN COMBINES
PILATES PRINCIPLES WITH
THE PAYOFF BALLISTIC KETTLEBELL
Besides the amazing benefits for your heart MOVEMENTS AT EQUINOX
and musculoskeletal system, the G-force IN SAN FRANCISCO.

pilatesstyle.com 87
 THE PILATES CONNECTION times. Then I hike another mile or so. It usually
I was able to pick up the takes one to one-and-a-half hours. I love it
kettlebells quickly because because it presents a completely different
they require a strong sense challenge from anything I’ve ever done. When
of proprioception, which I’ve you’re on a StairMaster, you can just stop. But
developed through years of when you’re actually out there on the stairs,
Pilates training. Pilates teaches you have to finish the workout. I get a sense of
us to stabilize before we accomplishment every time I do it.
mobilize, and the same is true
with kettlebells: The core must THE PILATES CONNECTION
be fully engaged, the shoulder Pilates teaches you how to move in your
girdle stabilized and the hips body—which can prevent injuries and improve
strong to successfully execute balance. I think if I’d never done Pilates and ran
the exercises without injury. those stairs, my knees would be completely
The high level of mind/body messed up. But from Pilates I know how to
control required is similar to move with the core always engaged.
the method and has crossed
over to heighten my mental- THE PAYOFF
to-physical connection in my Climbing stairs is so empowering! I used to
Pilates practice. I also find the be winded at six flights, and now I can make it
bells have helped fine-tune up 10 easily. My endurance level in Pilates has

TOP PHOTO COURTESY OF JENNIFER MCNEELY; BOTTOM PHOTO COURTESY OF HOLLY FURGASON; OPPOSITE PHOTO COURTESY OF CHELSEA STREIFENEDER.
ABOVE: JENNIFER my postural awareness, breathing, strength, also gotten far better when it comes to Planks
MCNEELY EMBRACES coordination and dexterity when I’m on the and Push-Ups. And with the Short Box Series,
NATURE WHILE GOING Reformer and other apparatus. I can push myself much further because of my
FOR THE BURN BY increased staying power.
RUNNING STAIRS IN THE PAYOFF In Pilates, I used to find Snake especially
A PARK NEAR HER Besides improved endurance and all-over difficult, and I would give up on it. Now, I
DETROIT-AREA HOME strength, I notice the biggest difference the think, If I can conquer the stairs, I can conquer
AND PILATES BUSINESS. bells have made in my Pilates practice is my this exercise!
ability to engage my lats. If the lats are not It has changed how my body looks, too. It
AT RIGHT: AS PART OF engaged during kettlebell swings, it is jarringly has thinned out my legs, tightened my tush,
HER 20-MINUTE HIIT obvious how much I feel it in my neck and and I lost 15 pounds.
WORKOUTS, HOLLY shoulders. That has helped me “find” my lats
FURGASON OF SAN in exercises like Arm Circles on the Reformer,
FRANCISCO’S BLUE which sometimes go right into my traps. I also HIITING HER STRIDE
SPARROW PILATES USES love the physical release—letting some steam H O L L Y F U R G A S O N , 37, CEO of Blue Sparrow
HAND WEIGHTS AND loose by slinging these macho-looking bells Pilates in San Francisco and Oakland, CA
OTHER PROPS TO UP through the air! Y E A R S T E A C H I N G P I L A T E S : 17
THE INTENSITY. F A V O R I T E C A R D I O : High Intensity Interval
Training (HIIT)
CHANNELING ROCKY BALBOA
J E N N I F E R M C N E E LY , 38, owner of Soulful HOW SHE GOT STARTED
Pilates in Birmingham, MI I first started doing HIIT five years ago while
Y E A R S T E A C H I N G P I L A T E S : 18 training for a long-distance bike race. I
F A V O R I T E C A R D I O : Running stairs began with CORE Athletic Conditioning +
combined with hiking

HOW SHE GOT STARTED

Last year at the end of winter, I was looking
for a new approach to cardio. I was bored
on the treadmill and I wanted to get outside
more, so I looked into running stairs. Through
a Google search, I found that Bloomer Park
near my home outside of Detroit had two sets
of serious stairs—10 stories each—set into the
hillside. Plus it had mountain-biking trails so I
could mix in walking on the trails through the
woods to bring down my heart rate between
circuits. Before long, I was doing the hiking-
stairs combo two to three times a week. I start
off with a mile-long hike, then run the stairs for
two rounds, hike for a mile to get my heart rate
back down before doing the stairs two more

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Performance Training classes, which involve
interval training using body-weight moves,
medicine balls, hand weights, stability balls and
resistance tubing. I really fell in love with them.
In a very short time, the explosive and athletic
movements boosted my endurance, speed,
power and agility. There’s a lot of new research
on how HIIT, which switches between bouts
of all-out effort and short periods of active
recovery, is more effective than long, steady-
state cardio, but that isn’t what drew me to it;
like most former dancers, I just had so much fun
moving at higher intensity to music again.

THE PILATES CONNECTION

My background helps me push toward my limit
without losing good form and risking structural
integrity. Like Pilates, I can do HIIT on my own, I find that after jumpboarding,
which is one of the things I like best about it.
I have a 20-minute workout that can be done my brain is cued to think about
all-over coordination.
anywhere from a hotel room to living room
using just a flex-band and my body weight.
After a quick active warm-up like marching or
jogging in place, I do two 10-minute sets of
three exercises each that focus on the upper from California 10 years ago and it was too
body (arm raises with flex-band, squat bicep cold to walk outside in the winter, I took up
curls with flex-band), core (sledgehammer jumpboarding to keep my heart healthy. I love
swings, planks with arm reach) and lower body how the jumpboard—a padded plate that
(squat jumps, jumping lunges). replaces the footbar on the Reformer—not
only makes you sweat like crazy, but it also
THE PAYOFF fires your legs and core at the same time. For
After I started cross-training with HIIT, I felt someone who often forgets to schedule “me
more able to perform some of the advanced time” and workouts, it’s perfect for fitting in
Pilates exercises—especially Snake or Twist in five- to 10-minute bursts between clients.
on the Reformer—which require upper- By the end of the day I’ve done 30 minutes of
body strength as well as good integration of cardio! Another perk? I get to do cardio while
the entire body. Plyometric HIIT workouts, lying down! No elliptical for me, thanks.
which focus on speed, agility and explosive
movement, gave me a way to safely and THE PILATES CONNECTION
quickly engage larger muscle groups and build Even though jumpboard work is done on the
strength with the goal of doing those more Reformer, it is different than regular Pilates
challenging Pilates exercises. Within a couple movements—and quickly puts your heart rate
weeks of doing HIIT workouts two to three in the cardio target zone. (Bring a heart-rate
times per week, I felt I could do moves that monitor to track it.) By using a variety of
once seemed out of reach. springs, I can completely change the work.
I enjoy interval training so much that I For a quick workout, I do three sets at varying
became an instructor for CORE. Not only have tension levels. On heavy springs, I’ll do 30
I increased my overall tone and created a more seconds each of: parallel, turned out in Pilates
sculpted physique, but I enjoy the unexpected stance, wide second, seated tuck and single
bonus of feeling more capable in my body and leg (non-working leg in tabletop). On medium
more resilient overall. springs, I do a side-lying set on each side:
top leg jumping with tiny lift, circles front and
circles back. On light springs: Criss Cross,
JUMPING FOR JOY Scissors, Leg Circles in each direction and
C H E L S E A S T R E I F E N E D E R , 32, owner Teaser. I often place the (Balanced Body foam)
of Body Be Well Pilates in Red Hook and ARC onto the Reformer to keep from lifting my ABOVE: AT BODY BE
Catskill, NY head, neck and shoulders. WELL PILATES IN UPSTATE
Y E A R S TE AC H I N G P I L ATE S : 8 NEW YORK, CHELSEA
F A V O R I T E C A R D I O : Jumpboard THE PAYOFF STREIFENEDER UTILIZES
For me, the bottom line is that jumping is THE (BALANCED BODY
HOW SHE GOT STARTED: great fun—it can feel like you’re actually flying! FOAM) ARC TO ENSURE
I’ve never been a gym rat. Studio rat? Yes! GOOD FORM WHILE
So when I moved back to upstate New York continue on page 101 JUMPBOARDING.

pilatesstyle.com 89
 RETHINKING
5(62/87,216
PROZONE

How can you help clients stick with their practice and
achieve their New Year’s goals? Five experienced
instructors share what works for them.
by Jeanine Detz

When the holiday season—and all the stress, eating and drinking that go with it—ends, people
are often inspired to make health-related changes. And so begins the flood of new people into
your studio, many of them fueled by New Year’s resolutions. Private sessions are booked solid
and group classes are filled to capacity, but by March, the crowd has thinned out considerably.
Research backs up the drop-off: In a 2016 study at the University of Scranton, psychologist John
C. Norcross, PhD, found that only half of the people who make resolutions stick with them for
three months. The secret to getting clients to stay into April, May and beyond boils down to
motivation, expectations and support. Here, experienced instructors share how they help clients
overcome the top resolution-sabotaging mistakes—so you can, too.

CLI E NT M I STAKE : Going all out…then says Clarissa Smirnov, an independent Pilates
losing steam instructor in the San Francisco area. “Once they
enjoy movement, keeping up with it continues to
If only you could bottle client enthusiasm during be something they look forward to.”
the first two weeks of the year. Eager students Lesley Logan, the founder of Profitable
start a new program fueled by excitement and Pilates in Los Angeles, looks to other students
the hope of change—they take multiple sessions to help keep clients motivated. “I like to
a week and go all out in each one. But soon their point out someone in the room doing a move
motivation fizzles and attendance wanes. that’s in my student’s future,” she says. “For
example, if my client is just learning Twist
P R O F I X: Help them maintain their motivation and Reach on the Short Box, and someone is
doing Snake on the Reformer next to them,
When the initial buzz about Pilates wears I’d say, ‘One day, the Twist and Reach you’re
off, enjoyment and engagement will keep doing will be part of that exercise.’”
people continuing. To foster these feelings, Despite all your efforts, you will have clients
make a check-in part of the routine. “Before who view studio sessions as a temporary
every private session and group class, I ask endeavor—and the best thing you can do is
questions like, ‘How do you feel today?’ support them. “If I know a new client doesn’t
‘How did you feel after your last session?’ want to invest in a lot of private training or
and ‘Is there anything I need to know?’” says classes, I focus on a home program that they
Aliesa George, PMA-CPT and founder of can learn and do independently,” says George.
www.centerworks.com. Use the information “I make it clear that I’m here for them when
to modify the exercises you planned, and they’re ready to learn more or progress—and
highlight why you’re doing specific moves the people who want to do that will continue.”
throughout the session.
Another tactic that boosts concentration and
pleasure: positive cueing. “I guide my clients CLI E NT M I STAKE : Not having fun
toward feeling good in every movement, so
sometimes I shift the focus from what’s working The “no pain, no gain” mind-set is ingrained in
to what’s stretching—or from the muscle that’s us, so many people approach fitness with the
contracting to the muscle that’s lengthening—in assumption that it’s not supposed to be fun.
order to keep them in that feel-good zone,” And while the super-serious approach may not

90
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 be a hindrance in the beginning of an exercise ´%HIRUHHYHU\SULYDWHVHVVLRQDQGJURXSFODVV,
regimen, eventually it can lead to its end.
DVNTXHVWLRQVOLNH¶+RZGR\RXIHHOWRGD\"·¶+RZ
P R O F I X: Lighten it up
GLG\RXIHHODIWHU\RXUODVWVHVVLRQ"·DQG¶,VWKHUH
You don’t have to make clients laugh to keep
them happy (although it probably won’t DQ\WKLQJ,QHHGWRNQRZ"·µVD\V*HRUJH
hurt)—simply having a good time yourself and
mixing things up will go a long way. “If you’re effective tool for increasing enjoyment. ABOVE: ALIESA GEORGE
having fun with your Pilates practice, it will What’s more, music makes intense exercise KEEPS CLIENTS ENGAGED BY
show in your teaching,” says Logan. “Find new feel easier, according to a 2010 study by EXPLAINING WHY THEY’RE
ways to say the same cues; mix up how you the American Council on Exercise. “I love DOING SPECIFIC MOVES.
transition or set up exercises; and play with the playing upbeat, energizing music—there’s
tempo, or try changing the breath.” nothing like it to help students keep going,”
Don’t forget about props: “Rollers, balls says Smirnov. “I also include sequences
and bands challenge and support clients, but of exercises that involve a certain rhythm,
they can also add playfulness to a session,” pace and flow so everybody can do them
says Joy Puleo, education programming together—it almost feels like you’re dancing.”
manager at Balanced Body in Sacramento, CA. To try it, she suggests having students do
PHOTO COURTESY OF ALIESA GEORGE

Teaching a group class? Remember that Side Splits and Skater variations to the beat
you set the mood for the room. “Smile, laugh of the song.
and stay ahead of your students to keep them
moving,” says Logan. “It’s your stage, so take
control of it from the first inhale, and remember CLI E NT M I STAKE : Focusing only on weight
that classes are not workshops—keep your loss or flat abs
students moving, and focus on connecting
them to the purpose of the exercise.” Short-term goals like slimming down for a
If you find music during sessions to wedding or after having a baby can be a
be beneficial, your playlist can also be an motivating push to start a practice. But when

pilatesstyle.com 91
 the important date comes, or the milestone
is reached, many people ditch their Pilates
sessions and stop exercising altogether.

P R O F I X: Switch the emphasis

Even though the method clearly has many

long-term health benefits, many people
start doing it only to get a flat belly, drop
weight or achieve a “Pilates body.” How do
you help someone erase that mental end

LOGAN PHOTO COURTESY OF PILATES ANYTIME; COYLE PHOTO COURTESY OF KATHRYN COYLE; PULEO PHOTO COURTESY OF BALANCED BODY; SMIRNOV PHOTO COURTESY OF CLARISSA SMIRNOV
date and make practicing part of a lifestyle?
“I’ve always taught with this mantra in mind:
Give the client what they want, but infuse it
with what they need,” says Puleo. “I tailor ´$VWKHZHLJKWFRPHVRII\RX
workouts to help someone reach their initial
goals, but then I start making exercise choices FDQSRLQWRXWDOOWKHRWKHU
that will help them function at a higher level
physically. Once clients understand that EHQHILWVWKH\DUHJDLQLQJµ
the practice can keep them be healthier,
pain-free, strong and mobile, they become VD\V/RJDQ
dedicated to doing it.”
Logan uses a similar strategy: “Weight loss
might be the reason clients come in, but if CLI E NT M I STAKE : Going at it alone
their shoulders are rounded forward and their
back is weak, giving them an effective Pilates Achieving a fitness goal is a major undertaking,
workout will help them hit both their goal and yet many people embark on the journey by
their body’s needs,” she says. “As the weight themselves, or keep their resolutions a secret.
comes off, you can point out all the other This lack of support can make it difficult to
benefits they are gaining.” stick with a practice.

P R O F I X: Create a sense of community for them

´)ULHQGVKLSVDUHPDGHLQ3LODWHVVWXGLRVDQGWKH
Community builds accountability: People
FDPDUDGHULHWKDWJURZVIURPIHHOLQJOLNH\RX·UHD are more likely to show up when they know
someone is expecting them. To encourage
SDUWRIDWHDPIRVWHUVDFRPPLWPHQWµVD\V&R\OH this, acknowledge every student by name
throughout class and introduce newbies to
THIS PAGE, TOP TO regulars. “Friendships are made in Pilates
BOTTOM: LOGAN, HERE studios, and the camaraderie that grows
SEEN IN A PILATES from feeling like you’re a part of a team
ANYTIME VIDEO, fosters a commitment,” says Kathryn Coyle,
URGES STUDENTS TO senior Peak Pilates master instructor and
SCHEDULE PILATES regional Pilates coordinator for Life Time
SESSIONS BEFORE THEIR Fitness. “And when one student asks another
CALENDAR FILLS UP WITH why he missed class, it encourages them
OTHER COMMITMENTS; both to come.”
KATHRYN COYLE FINDS Coyle finds that broadcasting individual
THAT HAVING CLIENTS achievements to the studio population also
REEVALUATE THEIR boosts the sense of community. “Whether it’s
GOALS EVERY THREE a shout-out in class the first time someone
MONTHS KEEPS THEM does a Roll-Up or posting an accomplishment
EXCITED ABOUT THEIR like running a marathon in the studio
PRACTICE. newsletter, I celebrate my students’ victories,”
she says. Those little high-fives can add up to
big-time pride.

CLI E NT M I STAKE : Not having a back-up plan

Even the most dedicated students have a

tough time practicing on the road or when
their schedules get jam-packed. And if a client

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travels frequently or works on time-intensive ´,ORYHSOD\LQJXSEHDWHQHUJL]LQJPXVLF³
projects, a week out of the studio can quickly
turn into a month (and then a year). WKHUH·VQRWKLQJOLNHLWWRKHOSVWXGHQWVNHHS
P R O F I X: Go-anywhere workouts JRLQJµVD\V6PLUQRY´,DOVRLQFOXGHVHTXHQFHV
While there’s no replacement for one-on-one RIH[HUFLVHVWKDWLQYROYHDFHUWDLQUK\WKP
instruction, websites can help clients stick with
a routine when they can’t get to the studio. SDFHDQGIORZVRHYHU\ERG\FDQGRWKHP
Many instructors recommend Pilates Anytime
(www.pilatesanytime.com). “It has full classes WRJHWKHU³LWDOPRVWIHHOVOLNH\RX·UHGDQFLQJµ
that you can search and filter by duration,
equipment, level and style,” explains Smirnov.
You can help your students weed through the
options by previewing the offerings ahead of
time, and suggesting teachers and sessions
that the site offers.
Want to give clients the ultimate Pilates
instruction on the road? Consider going digital
yourself. You can upload videos of exercises or
entire workouts to YouTube, creating a channel
that your students can access anywhere. And
even if you’re not comfortable being in front
of the camera, you can still be “portable”: “I
recorded a few mat classes that my clients can
download as MP3 audio files,” says George.
“Because the files are on their phones, they
can easily do the workouts in hotel rooms.”

CLI E NT M I STAKE : Not having clear goals

Resolutions like, “firm up” and “lose weight”

are too general, so there’s no clear markers—
or plans—for success.

Focus on the “what,” “why”

P R O F I X: clear objectives, she has them fill out a THIS PAGE, TOP TO
and “when” questionnaire when they begin, and every BOTTOM: SMIRNOV,
quarter thereafter. “They set a couple of SHOWN HERE DOING
“Setting specific, measurable goals keeps goals, rate their energy and pain levels, assess HANGING BACKBEND
students motivated and committed,” their posture, and write down exercises and ON THE CADILLAC, USES
says Coyle. To ensure her clients have activities they find challenging as well as ones “POSITIVE CUEING,”
they enjoy,” says Coyle. “Three months later, HELPING CLIENTS FOCUS
we look at the information, see where they’re ON WHAT FEELS GOOD
at and set new goals.” The method not only DURING A MOVE; JOY
helps students stick with a practice, it reminds PULEO, SHOWN TEACHING
them of how much they’ve progressed. A BODHI WORKSHOP
Even when a client has a specific reason DURING BALANCED
for doing Pilates, he or she still has to figure BODY'S PILATES ON TOUR,
out “when.” “Many people stop an exercise LIKES TO ADD FUN—AND
program because they don’t know how to CHALLENGE—TO SESSIONS
make the time,” says Logan. Her solution: Have WITH PROPS.
clients make a “Pilates appointment”—and
mark it in their schedule—as soon as possible,
´,·YHDOZD\VWDXJKWZLWK and work the rest of their commitments around
it, instead of the other way around. “Tell them
WKLVPDQWUDLQPLQG*LYH how often you need to see them if they want
to hit their goals and then offer them the
WKHFOLHQWZKDWWKH\ZDQW times you have available,” she says. “They
can always reschedule, but they’re more likely
EXWLQIXVHLWZLWKZKDWWKH\ to get in their session if it's already on their
calendar than if they have to make room for it
QHHGµVD\V3XOHR after their schedule is booked.” PS

pilatesstyle.com 93
improvisation. With good luck, I found exactly
what I wanted at the 92nd Street Y with classes
in creative movement for children, taught by
the best in the business—Bonnie Bird and
Virginia Tanner.
So I moved into Manhattan and commuted
to my studios on Long Island for a couple of
years. In 1969, I moved to Santa Fe, NM.

PS: How did you meet Eve Gentry?

Suzanne: In Santa Fe, Eve taught dance
classes utilizing the Hanya Holm Technique
at one studio. She also had a Pilates studio
in a building behind her house; she had
brought the equipment from the original
Pilates gym in New York. I enrolled my
daughter in one of her dance classes and
then joined one myself. After a short time,
she invited me to guest-teach a children’s
modern-creative class and an adult modern-
jazz class. Eve observed my teaching and
then asked me to teach on a permanent
basis. We worked together harmoniously for

IN 1979. I DECIDED TO OPEN MY

five wonderful years.
After I had been teaching for Eve for

OWN STUDIO, T HOUGH IT WAS

a while, I asked her if she would teach me
Pilates. She told me, “You know half of it
already!” as she had used a lot of Pilates
matwork for warm-ups in her dance classes. BEFORE T HE EXPLOSION OF
PS: What was Eve’s corrective work? PILATES’ POPULARITY. PEOPLE
Suzanne: Eve had a very impressive
background. She had been a member of the CALLED IT “PILOTS,” BUT MOSTLY
pioneering Hanya Holm Dance Company, and
had also studied with Imgard Bartenieff and T HEY ASKED,“WHAT’S T HAT?”
Rudolf von Laban (with whom she helped
develop dance labanotation and was a
founding member of the Dance Notation PS: And then you started teaching ABOVE: GUTTERSON
Bureau). Out of this rich background came Pilates beside her? (RIGHT) DANCING WITH
her own system of corrective work. Suzanne: Yes, my mat was about two feet EVE GENTRY AT HER 65TH
This system could also be utilized as from hers. While she was working with one BIRTHDAY PARTY IN 1991.
“pre-Pilates,” to prepare students for Joseph person, I would be working on another client,
Pilates’ more challenging body of work. It is teaching either corrective work or Pilates. I
more passive than Pilates, progressing more could observe firsthand how skillful she was.
slowly toward a mind/body awareness and Besides an impressive amount of knowledge,
connection. If I could give it another name, Eve was very intuitive. She sensed what the
I would call it, “Learning How To Let Go” client needed with unfailing accuracy. She
of stress—of holding patterns that inhibit took copious notes on each student’s lesson.
the body. Eve realized that one has to be At noon, we would have lunch and discuss
guided into an awareness that fosters a our students and where we needed to go
body change. with them next time.
Pre-Pilates transfers seamlessly into
classical Pilates. After pre-Pilates, I'll tell PS: What was she like?
people, “Now you’re doing Pilates,“ and Suzanne: Eve’s twinkling eyes and sense of
they’ll say, “Wow, I am?” humor made it a joy to be around her. She
Eve’s work has been incorporated into generously shared her knowledge, and her
many Pilates classes, too often without kindness with animals and all manner of
teachers knowing where it came from, how it people. But Eve also had a strong backbone
should be executed or what is was designed and was no pushover.
to accomplish. Kevin Bowen of Core She was always open to new ideas and
Dynamics is doing a lot to educate teachers never thought she “knew it all.” For example,
about Eve’s work through numerous study one day I showed her something I had learned
programs and workshops. from a Feldenkrais class. It involved side-lying

pilatesstyle.com 95
 AT RIGHT: GUTTERSON and circling one arm around
TEACHING A BEGINNER your body, while the body
JAZZ CLASS AT EVE moved in harmony with the
GENTRY’S STUDIO IN arm. I nicknamed it “Angel
THE 1970s. Wings in the Snow,” as it
felt like something I’d done
BELOW: GUTTERSON as a kid lying down in the
DOING AN IMPROV snow. She thought it was
DANCE AT GENTRY’S great and began to use it in
STUDIO, ALSO IN her own way, adding pillow
THE 1970s. support. When Michele
Larsson joined the studio,
she also added something
else to it. We learned from
each other, and as a matter
of fact, the three of us even
traded giving each other a
class a couple of times.
PS: When did you move to Albuquerque?
PS: You and Eve wrote a booklet together? Suzanne: In 1979. I decided to open my
Suzanne: Yes. We always gave our corrective own studio here, though it was before the
students homework, so to save writing out explosion of Pilates’ popularity. People called
the instructions, we wrote a booklet entitled it “Pilots,” but mostly they asked,“What’s
“The First Guide to Your Daily Practice of that?” I enrolled in a massage school and
Therapeutic and Corrective Exercise for Our hoped that along with Pilates, it would help
Students.” It was copyrighted in 1982. The pay the rent. I also taught a class through
booklet categorizes the enormous volume of the University of New Mexico Continuing
Eve’s work, and includes space for variations Education and commuted to Santa Fe to
and teacher’s notes. Teachers need to be assist Eve with an increasing workload of
familiar with her work for the booklet to be corrective clients, mostly sent to her by a
of value because it doesn’t spell out how to neurosurgeon whose back pain she had
execute each exercise. relieved. And once a week, I worked with the
patients of a chiropractor.
PS: You’re teaching a workshop on Eve’s
work in February? PS: I know finding equipment was a
Suzanne: Yes. The weekend of February 3 challenge back then. How did you manage?
to 5 at Core Dynamics, in Santa Fe, Michele Suzanne: We went to a cabinet maker; he
Larsson, Deborah Kolwey and I are giving a measured Eve’s Reformer. (She wanted mine
two-and-a-half-day workshop on Eve’s to be longer to better accommodate taller
body of work, organized by Kevin Bowen. men.) Romana [Kryzanowska] sent springs
Hopefully, we can give teachers and from New York. It was amazing how well the
students a deeper understanding of her equipment he made worked because I’ve
work, which can add enormously to one’s seen more than enough attempts that didn’t
teaching skills. For more information, go to work well—even by professionals.
www.coredynamicspilates.com.
PS: When did the Pilates part of the studio
finally take off?
Suzanne: Joan Breibart, who had done
marketing for gyms in New York, came to
Santa Fe. She was an admirer of Eve and a
fan of Pilates, which she’d practiced in New
PHOTOS COURTESY OF SUZANNE GUTTERSON.

York. One day, she told me, ”I’m going to put

you on the map.” I said, “Oh, that’s nice,”
and went on my merry way. The next thing I
knew, we were in Cooking Light, and then in
more and more magazines and newspapers.
I think the time was ripe for Pilates, but Joan
certainly gave it the boost it needed in areas
outside of New York and California.

PS: So did clients come pouring in?

Suzanne: Not initially. But as the word got
out and people tried “the hot new fad,” all of

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us began to grow as its integrity and value
e
became more recognized.

PS: What are your classes like?

Suzanne: They aren’t the same each
week. Sometimes I’ll start with a jazz Five Minutes with
Suzanne
or ballet barre warm-up. I emphasize
Footwork, as that’s one’s base. Placement
needs to be precise and students need to

Gutterson
understand what the placement is designed ed
to accomplish. I think it’s important to do
standing movements that are not Pilates
moves in order to emphasize that what they ey
are learning is not a bunch of set exercises,,
but a system—a method of movement thatt FAVORITE
FAVOR
FA VOOR
OR APPARATUS: Whichever
fosters awareness and control and is readilyy one
o ne I’m
ne m discovering something new
transferable to other forms of movement on
on.
n. It
It may be a deeper perception
(ice skating, golf and ballroom dance). abo
abou
boou something familiar or
about
One of Eve’s famous quotes was, ssomething
so
some
som
ome
om
me new I develop. The one I
“Don’t be a conveyer belt.” Looking and use
u se
em most is the Reformer.
listening to students often causes me to
vary my lesson plan in order to address FAVORITE EXERCISE: I think
F
certain issues. Sometimes I’ll take them offf a
almost everyone’s favorite is
a piece of equipment and have them go to o th
the Short Spine. I include it in
the mat so they better understand what I a
almost every lesson.
would like corrected.
HARDEST MOVE TO MASTER: I think the most complicated
PS: Do you have a brick-and-mortar studio? move in the entire Pilates vocabulary is the One Hundred. It’s
Suzanne: Yes, though I sold my longtime kind of like patting your head and rubbing your stomach at the
studio a number of years ago because I same time. The breath coordinating with the expansion and
thought I wanted to retire. I traveled around contraction of the rib cage, the arms beating downward as the
a bit, and after I returned home, I thought breath is expanding outward, the placement of the body so as
about what I really wanted to do. My answer to fully engage the abdominals and put less stress on the neck...
was teach because that’s what I love...but on and all of it done with ease. That’s a lot! For beginners, I teach it
a less intense basis with more free time. in segments.
As Eve did, I have a small backyard I once asked Michele Larsson why she thought Pilates began
studio with three Reformers, two Chairs, his lessons with the One Hundred. Her answer was that people
four Barrels, rings, rollers, Therabands, balls walked to the gym and up a flight of stairs, so they were warmed
and a Wall Tower. up before they arrived. They didn’t just pop out of a car and walk
a few steps.
PS: Do you teach group and/or privates?
Suzanne: Both. I teach on a limited basis, FAVORITE CLOT HING BRAND: Whatever is on sale at T.J. Maxx.
as, at my age, it seems [like the] time to
allow more time to expand my life beyond MOST SATISFYING MOMENT AS A TEACHER: When a client’s
teaching. I do enjoy teaching enormously. pain is relieved, and they can return to doing things they haven’t
My students are great and they teach me a been able to do. It’s also very satisfying to see a class moving
lot, too. through one level and ready for more challenging work.

PS: Tell us about your personal life. FAVORITE MAT MOVE: I like to roll because it’s fun. Sometimes
Suzanne: I have a daughter and a son. we make sounds as we roll. As students feel more at home in
My daughter, and her husband and two their bodies, they are less inhibited about making sounds.
children, live nearby. My son lives in London
with his partner. We’ll all meet in Europe, or TEACHERS WHO INSPIRE YOUR WORK: The list is endless. Ron
they’ll come here. The whole family loves Fletcher—I love his approach and towel work—Kathy Corey in
the beach, so often we’ll get a little house anything she teaches, same for Rael Isacowitz, just watching him
and be together in the summertime. As for move is a delight. And so many others.
hobbies, I love ballroom dance—it's a lot I took an awesome class once from Kathy Grant. It was slow
of fun. I also belong to two book groups, and subtle in the beginning, and I saw some of the younger
an international-film club and a Spanish teachers walk out. I suppose they wanted to learn “stuff.” Oh,
conversion class. I enjoy visiting friends, what they were missing!
going to the theater, swimming, and I do the And, of course, Eve, Eve, Eve is a constant inspiration.
Bodhi Suspension System at Somos Pilates,
which keeps me, so far, alive and well. PS

pilatesstyle.com 97
MOVES OF THE MONTH
for
Cross-Country Skiing
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Cross-country skiing, also referred to as Nordic skiing, just as hard. Too often skiers rely on their legs to do all of
can be a grueling workout, or it can be a wonderful the work, as their upper body lacks the strength to help; to
afternoon spent in the great outdoors. It uses your legs, become a more efficient skier, learning how to power your
arms and abdominals in combined ways that few other limbs with the support of your tummy is a must.
sports do, not to mention the way your heart and lungs The following classical exercises offer your body a
have to work to keep everything moving. Nordic skiing is variety of stretch and strength, balance and control, and
arguably one of the best full-body cardiovascular sports. of course, the zest and vigour that Joe Pilates wanted us
Pilates is excellent cross-training for cross-country skiing, to experience in every day life. Add them to your regular
whether you ski in the classic or skate style. Your legs need workout, or get busy with them on the chalet floor before
to be strong and flexible, and your arms have to be working and after a day out in the snow.

THIGH STRETCH WITH CRISS-CROSS WITH EXTENDED

CHEST EXPANSION STEP 1 ARMS AND LEGS
P U R P O S E : stratches
the PURPOSE: strengthens the abdominals for the
thighs, hips and chest; works oppositional arm and leg movements during skiing;
the glutes and hamstrings; enhances coordination; lengthens the limbs from
targets all the major lower- the torso
body muscles that work hard
in a day out skiing S E T U P : Lie on your back, and extend your legs
toward the ceiling, with your arms out to your sides
S E T U P : Kneel in an upright in a T position. Lift your head, neck and tips of your
position, with your arms shoulder blades, and look toward your belly.
stretched forward at shoulder
height, and focus your gaze 1. Inhale, twisting toward your right, reaching your
toward your knees. left hand toward your right ankle, while extending
your right arm back and stretching your left leg
1. Keeping your body long.
straight like a steel rod, lean
back from your knees; return 2. Exhale, switching sides while staying lifted
upright with control. through center and not allowing your arms and legs
to flop. Do 5–10 reps.
2. Inhale and looking STEP 2
straight ahead, pull both TIP: Keep pulling in your gut to anchor and stabilize
arms down to your sides your back against the mat while using your tush to
and press them backward pull your legs long and low.
into an imaginary wall while
squeezing your shoulder
STEP 1
blades together. Continue
inhaling as you turn your
head to the right, and then
to the left.

3. Exhale, returning your

gaze to center and your arms
to shoulder height. Do 4
reps of the entire sequence.

TIP:Really use your tush to get

more stretch in your thighs.

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NECK PULL
PURPOSE: strengthens the abdominals; stretches the spine 2. Articulate your spine to a tall seated position, lifting up
and legs; supports the double-poling movement often used off your tush as though you’re sitting on cold snow and
in cross-country skiing pulling your tummy in tight.

S E T U P : Lie on your back, with your legs parallel and 3. Curl your tail under, rolling down while pressing through
shoulder-width apart, and stack your fingers behind your your heels to lengthen the front of your body. Articulate
head, elbows wide. back to the starting position, pressing your head into your
hands. Do 5 reps, breathing naturally throughout.
1. Roll up, pressing
ressing your legs into the mat and flexing
strongly through
ough your feet, aiming to reach the top of your To begin, reach your arms in front of you
M O D I F I C ATI O N :
head between en your knees. instead of behind your head, but bring them behind
be your
head while you roll down.
down
STEP 1

LEG PULL BACK

STEP 1
PURPOSE: strengthens the upper back and
arms; opens the chest; stretches the body,
especially the legs; prepares the body for the
back “kick” of the pole during skate-style skiing,
and for using poles to get up hills and over
obstacles like fallen trees

S E T U P : Sit tall, with your legs straight in front of

you and “glued” together. Reach back and place
your hands on the mat, fingertips facing your body
or out to your sides.

1. Pressing down evenly into your hands and feet,

lift your body in a straight line, opening your chest
STEP 2
and looking toward your feet.

2. Reaching forward through your feet to maintain

the lift of your hips, kick one leg to the ceiling, then
return it to the mat. Repeat with your other leg.
Do 3 reps, breathing naturally throughout, before
returning to the seated position.

Keep both feet on the floor, and

M O D I F I C ATI O N :
work to open your chest and press your feet forward
into the mat.

Having grown up in Nova Scotia, Canada, season, and downhill skiing with her a teacher trainer for Authentic Pilates
CARA HAZELTON has been family is a “favourite” activity! She owns Canada, which offers the New York
cross-country skiing since she was a Precision Pilates in Fredericton, New Pilates Studio teacher-training program
child. Winter may well be her “favourite” Brunswick, Canada, and is the owner and in Canada.

pilatesstyle.com 99
continued from page 43 continued from page 47

7
DON’T MULTI-TASK. UNBURYING THE PAST can do this, when faced with
A key part of intuitive eating It took a while for me to see that a challenge.
is tuning into your body so Pilates was doing something When I decided to write a
you know when you’ve had else for me. I don’t think it’s a book about my rape, I was so
enough to eat. “But you can’t coincidence that when I spoke scared I kept putting it off. I
listen to the signals when you about how I had “buried” the felt fearful of facing that past,
are multi-tasking,” Gomer points rape inside, I always gestured to and exposing to public view the
out. That means eating without my core. The rape had resided intimate truths that are essential
distractions, concentrating on there for two decades, taking to memoirs. What would people
your food—not watching TV, up more and more space in my think of me? Worse, what would
staring at the computer or sitting body’s powerhouse. No wonder critics say? Debbie encouraged
with your phone. Take slow bites, I felt withdrawn and distant so me every step if the way,
don’t just wolf your food down. much of the time. showing me that yes, “I can do
Stop to take inventory once in a I had done what so many this.”
while; are you still hungry or have people who have experienced Before I started Pilates, I felt
you had enough? Knowing you’ve trauma do. I had denied it and so disconnected from my body
reached a six on the Hunger Scale avoided dealing with it because that I didn’t truly have feeling in
requires focusing on your food, I was afraid—afraid that if I my core. I slouched as though
not Facebook. actually took those feelings I had to hide and protect my
out from their burial place, and body and my soul. The phrase “I

8
confronted them, they would felt it to my core” never applied
DON’T LET HUNGER be too powerful to bear. They to me. But working hard in
SABOTAGE YOU. would destroy me. Pilates class, I felt my muscles
If you let yourself get too I learned from Debbie to grow stronger and my spine
hungry, you’re much more face my fears; it took me a long lengthen. I felt some of my
susceptible to overeating, says time to master Tendon Stretch, muscles, like my serratus, for the
Gomer. “If you have a dinner but Debbie kept returning to it first time ever. As my core grew
reservation at 7, that means you until I had the courage to keep stronger, I stood taller because I
may not eat till 8, by which time my legs straight and go for it. actually felt more courageous.
you may be starving,” says Gomer. When she became certified to Pilates gave me a strong,
“So have a healthy snack around teach AntiGravity Fitness two stable core. But more than that,
4 or 5,” so you’re not so hungry years ago, I had more fears to it gave me my sense of self
you’re wolfing down the bread and overcome, with the inversions back. My whole self: body,
tempted to order the mozzarella and suspensions. But I did it, mind and spirit. I’ll never stop
sticks and potato skins. and I learned to say to myself, I doing it. PS

9
REMEMBER THE TIMES
YOU OVERATE.
it took a while for me
“You’re driving home from
your grandma’s house, and
you’re like, ‘I am so full, I went
to see that pilates
back for two plates and then had
dessert,’” says Delbridge. Don’t beat
yourself up, but keep the memory
was doing something
of that uncomfortable, over-stuffed
feeling in mind—it will help you say
no to seconds next time.
else for me.

10
ONE MISTAKE
DOESN’T MEAN
GAME OVER.
“A lot of people will say,
‘Oh no, I had two plates, cookies,
my diet’s all over,’” says Delbridge.
“They’re filled with guilt and shame,
and tell themselves, I might as well
just eat crap.” Instead, figure out
what went wrong, and what you can
do differently next time. PS

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continued from page 83

THEN SHE DISCOVERED A STUDIO ACROSS lived enough life to understand that some of my best times
THE STREET. as an adult are by myself. I have a “mom cave” at home. No
When I was working with my trainer in New Jersey, I would phone, no company, not even my Kevins.
lose my motivation to go because of the commute. I work
in the city, then would have to go home to New Jersey to HEALTHY EATING IS A FAMILY AFFAIR.
change into my Pilates clothes. But once I got home, I’d start After my mommy makeover, I started taking care of me, eating
watching TMZ and then Judge Judy. And then I’m like, I’m healthy, lots of salads. My husband exercises like crazy, my son
not going to my Pilates session. is a huge Shaun T workout fiend, so we all eat really well. I love
So, that’s when I discovered Studio 26, which was a that we do it together. There’s never any, “Salad again!?”
new Pilates studio across the street from work that was We went vegan last year because we wanted a better
run by Jared Kaplan. The first time I went over there, I was life for ourselves, but more importantly, for our son. We eat
in love with the space. There were beautiful skylights, a a lot of mushrooms in place of meat and a lot of tomatoes.
green wall, exposed brick and a very civilized sandalwood After Pilates, I love cold-pressed watermelon juice, orange
floor. Jared is a consummate professional and a walking juice or vegan chocolate–covered goji berries.
billboard for Pilates, which I appreciate. Like I once had a
dentist who had terrible teeth—it’s like having a wardrobe SHE THINKS EVERYONE SHOULD TRY PILATES.
stylist who dresses like, horrible! I think everyone can benefit from Pilates. Women of color
Jared understands how a 52-year-old can benefit from seem to be a little late in the game when it comes to Pilates,
Pilates without breaking my wrist or my hamstrings. And I but it’s never too late to get on board. As I have said on TV,
just have to walk across the street. The way I look at it, it’s it is my exercise of choice. I had a Pilates instructor come on
a win-win for both of us. the show, so I imagine I’ve inspired people to try it.

SHE LIKES PILATES BECAUSE YOU CAN DO AND SHE PLANS ON DOING IT FOREVER.
IT LYING DOWN. When I discovered Pilates, I wasn’t crickety yet—but Pilates
People think of working out as being an arduous thing where came just in time. I feel like I move like a gazelle now. It keeps
you sweat in a gym where people grunt, or it’s a pickup joint your body long, lean and flexible. I want to stay limber for my
where girls wear full makeup to go work out. Been there, son. He doesn’t want to see his mom with her back creaking
done that. I like the Cadillac because I can lie down—I like as she bends over to pick something up. Your kids want to see
any move where I’m lying on my back! You’re not doing sit- you run and jump. And when you don’t, that worries them.
ups, but you’re getting your core done and legs and arms. I’m interested in maintaining overall happiness and
wellness, which also goes back to Pilates. It helps eliminate
SHE SWEARS BY HER SOLO TIME. stress—I always have pep in my step now. I’m joyful. I may
Even though I have a great team, being a talk-show host can not be able to maintain this weight all of my life, but I feel
get hectic at points—I like to have some alone time to reflect. like I’m too young to let these 145 pounds go back to 195
I’m not on the phone all the time yip-yapping with a bunch pounds. It truly is my favorite exercise in the world, and I
of girls. I go out once a month for a girlfriend lunch. But I’ve think I will do Pilates forever. PS

continued from page 89

But it has also made me more focused in my regular Pilates paced and fun to do. They require coordination, timing and
practice. I find that after jumpboarding, my brain is cued to multitasking—just like Pilates.
think about all-over coordination. And because it involves
zero gravity, I’m increasing stamina and building stronger THE PILATES CONNECTION
bones without jarring my knees and back. When I’m done Coming to dance from a Pilates background means that
jumping, I feel energized and refreshed. I have the strong core and back muscles that ensure that
the swivel hip motion required in social dancing doesn’t
leave you vulnerable to injury. The mental focus of Pilates
DANCING QUEEN translates directly to dancing. Romana [Kryzanowska]
A LY C E A U N G A R O , 48, owner of Real Pilates in New always used to tell her students to “dance with the
York City apparatus—the Reformer is your partner.” I think she
Y E A R S TE AC H I N G P I L ATE S :23 would approve of this form of non-Pilates workout as a
FAVO R ITE CA R D I O : Latin dance supplemental exercise regimen.

HOW SHE GOT STARTED THE PAYOFF

As a former dancer, I missed the marriage of music and Dancing has become my favorite winter sport! I recommend
movement, but was too scared to return to the ballet studio. using the cold-weather season to go indoors and learn Latin
I tried a few floor barre classes, but I wasn’t getting the or ballroom dance—or take up hip-hop. You will sweat,
good sweat I wanted. After watching Dancing with the Stars swing and have a blast while fighting off the winter blahs:
for several seasons, I started to think about Latin dancing. A 2007 study in The Arts of Psychotherapy showed that just
Last year, I tried it out and loved it. Salsa and bachata [a one energetic dance session can reduce depression more
style of social dance from the Dominican Republic] are quick than strenuous exercise alone. PS

pilatesstyle.com 101
PILATES IS...EMPOWERING
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Get it any way you'd like— INSIDE:

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 2017
resource guide
apparel
p. 104 4 NEW ACTIVEWEAR BRANDS
WORTH GETTING TO KNOW

education 20 THINGS YOUR PILATES

p. 112 TEACHER WISHES YOU KNEW
equipment
p. 128 TOP GEAR

health + wellness SPLURGE OR SAVE?

p. 136 THE SMART SHOPPER'S GUIDE
TO HEALTH ESSENTIALS

media resources
p. 144 A WEALTH OF
RESOURCES

studio
p. 152 BALANCING ACT
pilatesstyle.com 103
 new activewear Athletic wear keeps
getting more and more

brands worth fashion-conscious. Four

new lines—from fashion
designers and fitness

getting to know fanatics alike—offer

high-quality pieces that
are chic enough to wear
out and about while
Up your style quotient—and allowing you to perform
at your peak in the
performance—with these new workout- studio. A bonus: You
won’t see them coming
wear lines, no matter your budget. and going. PS

by Amy Schlinger

VIE ACTIVE
1. www.vieactivewear.com

This Australian line was created by a mother-slash-fitness-

fanatic who wanted to design a line that didn’t sacrifice fashion
APPAREL

for fit. We love the brand’s slogan—“Be Flawsome”—which

encourages body positivity.

1. Sasha Muscle Tank in Heather Grey, $72

The elongated armholes provide major breathability
and also let you show off that cute sports bra. The
2. merino fabric is naturally cooling and antimicrobial to
keep stink at bay.

2. Rockwell Black Cherry 2.

Painted Ombre 7/8
Tight, $98
Compression fabric and
a wide waistband mean
these stay put even while
TORY SPORT performing the advanced
www.torysport.com repertoire.

Fashion designer Tory Burch’s

activewear line doesn’t just
look pretty—it has serious
performance cred as well.

1. Performance Graphic
Top, $110
Made from the company’s
COOLMAX fabric, this
long-sleeved top wicks
moisture and regulates
body temperature during
warm-ups or when the
studio is chilly.

2. Seamless Crop Leggings, $95

Thanks to a special knitting technique, these
seamless capris have compression in all the 1.
right places and won’t cause chafing.

104

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 FOR MEN: VIMMIA
www.vimmia.com

1. While Vimmia has been making women’s workout wear for

years, its men’s line is only a year old. The vision behind it:
to make more luxurious, high-tech workout wear that’s as
fashionable as it is functional. All the pieces are designed and
produced in the United States.

1. Renegade Short Sleeve Crew Neck Tee, $124

Its nylon-blend, four-way-stretch performance
fabric allows total freedom of movement.

2. VIMMIAX Leggings, $138

These tights are made with technical yarn designed
to promote thermoregulation, balancing heat
gained with heat lost during a workout, so your core
temperature stays the same.

2.

APPAREL
1.
NOLI YOGA
www.noliyoga.com

Founded in 2015, Noli

combines fun prints,
technical fabrics and
superior functionality
so you can perform
at your best while
looking your best, too. 2.

1. Aria Bra in
Lotus, $46
This fully lined
bra top provides
maximum coverage
so you feel both
secure and
supported while
you sweat.

2. Ivory Space Dye

Leggings, $68
You’ll want to live in
these, thanks to the
extremely soft yet
moisture-wicking
poly/spandex
fabric. The thick
waistband flatters
the midsection and
won’t stray.

pilatesstyle.com 105
 a workout wardrobe for less
You don’t have to shell out major dough to
get quality activewear. Here are some of our
favorite options from budget-friendly brands.

C9 CHAMPION 1.
www.target.com

1. Women’s Athleisure Colorblock

Tank, $19.99
Not only can this poly/spandex/jersey
blend tank perform during Pilates, the
stylish colorblocked pattern means it
can transition to a coffee or dinner date.

2. Women’s Freedom Fashion

Legging, $27.99
Move without restrictions in these
2.
poly/spandex leggings. They’re
APPAREL

also breathable, so they’ll stay

comfortable even during the most
grueling of workouts.

3. Men’s Tech Tee, $12.99

Stay cool and dry as you work out
in this top that wicks away moisture 4.
from your body. Plus, the comfort
seams prevent chafing.

4. Men’s 5” Cross-Train Short, $24.99

These shorts do double-duty: They’re
made for running, but thanks to a
moisture-zapping inner liner, they
work well for Pilates, too.

3.

1. CALIA
www.caliastudio.com

1. Women’s Strappy Back Tank Top, $35

This tank from Carrie Underwood’s line has a higher
neckline to keep the girls covered, while strappy
details let you show off your back muscles.

2. Women’s Pieces Moto Tight, $70

These four-way stretch, mid-rise leggings scream
fashion, but flatlock seams and a wide waistband
2. make them workout workhorses.

106

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SAXX
www.saxxunderwear.com

1. Men’s Pro Elite 2.0 Modern

Fit Boxer, $29.95 1.
Made for exercise, these poly/
spandex underwear have a
performance waistband that
lies flat under shorts without
causing bulk. Plus, they’re quick-
drying for comfort.

2. Men’s 3Six Five Crew

Neck T-Shirt, $44.95
If you’re looking for a more
relaxed fit, this cotton/spandex
tapered tee won’t shrink (or
stink) no matter how many
2.
times you wash it.

APPAREL
2. UNDER ARMOUR
www.underarmour.com

1. Men’s Under Armour Core

Tank Top, $20
Lightweight and comfortable,
this tank is form-fitting without
being constricting, plus it has
anti-odor technology.

2. Men’s HeatGear Armour

1. CoolSwitch Supervent 3/4
Leggings, $59.99
You’ll barely even notice
you’re wearing these four-
way-stretch, breathable
leggings that actually pull
3. heat away from your body to
keep you cool.

3. Women’s StudioLux Shine

Studio Tank Top, $39.99
The shiny look of this fitted tank
gives it a luxe feel. The four-way
stretch fabric moves with your
body while wicking away sweat.

4. Women’s Mirror Color Block

Crop Studio Capris, $64.99
Strategically placed mesh
panels allow for ventilation and
up the fashion factor of these
4. poly-elastane leggings.

pilatesstyle.com 107
APPAREL

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BALANCED BODY®

BALANCED BODY®
PILATES.COM
1-800-PILATES OR 916-388-2838
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See our brand new apparel for 2017.

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Pilates Studio is open 7 days a
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pilatesstyle.com 111
 “Approaching Pilates with
an ‘I can!’ attitude makes
all the difference in the
world.“—Monica Wilson

20 things
your pilates
EDUC ATION

teacher
wishes you
knew
Want to get the most out of yyour
sessions? We polled instructors
tructors from
around the country for their advice.
by Anne Marie O’Connor
nor

“Working out together and getting

to know your fellow classmates
can be a gift and a social outlet for
many.“—Patricia Friberg

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1
REALIZE THAT PILATES IS important job is to take the best I can’t wait to come again! But you
FOR EVERYONE. possible care of it. Everything comes need to come into it with the ideal
“I want my students to know after that.”—Marcia Polas, owner of mind-set.”—Monica Wilson, teacher
that Pilates is for everyone. polaspilates in New York City at The Studio at Padaro Beach in
It’s for old people, young people, Carpinteria, CA

4
women, men, athletes, nonathletic

5
people, healthy individuals and COME IN WITH THE
people recovering from illness or RIGHT MIND-SET. MAKE YOUR PILATES
injury. It should always be a part of “Approaching Pilates with PRACTICE MORE
everyone’s health program, whether an ‘I can!’ attitude makes all AFFORDABLE.
(and I would say, ‘especially if’) you the difference in the world. I went “Take advantage of
do other forms of fitness or are through the certification program ‘introductory specials’—some studios
involved in other sports and activities in 1997 with my great aunt, Romana have a three-session introduction
or not. What you learn in Pilates you Kryzanowska. When we had a price or the first session free. Also,
take into all other parts of your life. Pilates lesson with Romana, we ask if they are running any other
So don’t ever stop. Try to practice at were expected to be fully present, specials. During the last week of the
least twice per week, but anything connecting our mind with our month (and at the end of the year),
is better than nothing. And spread body, and boy were we rewarded! some studios may offer an incentive
the word so everyone can benefit You felt intellectually stimulated to patrons in order to help boost their
from the incredible experience of and challenged because you were monthly sales. Also, check if there are
Pilates.”—John Garey, owner of John willing to do any exercise she threw any Groupon specials for your studio.
Garey Fitness & Pilates and a STOTT your way. You were able to keep up “If taking private lessons is out
PILATES® licensed training center in a quick, invigorating pace because of your price range, see if you can

EDUC ATION
Long Beach, CA, and creator of John you took ownership of your Pilates partner up with someone to do
Garey TV routine and remembered the a duet or trio to bring down the
exercises, their order and how to individual price. Another way to reap

2
set up your apparatus. the benefits of Pilates at a lower rate
OUR BODIES ARE “We used imagery and our is with small group Reformer classes
HIGHLY CHANGEABLE. imagination to tap into muscles we or mat classes.
“Many clients, especially never knew we had, stretch in ways “Many studios and fitness facilities
those who have not we didn’t think possible and turn off offer a lower price per session if you
previously been active or body- overdeveloped muscles. The result purchase your sessions in bulk (i.e.,
aware, tell me, ‘Oh, my arm doesn’t was a beautiful body that had been five-, 10- and 20-class packages). The
do that,’ or ‘my back doesn’t bend sculpted, challenged, strengthened, 20-session package would be the
because...’ I try to explain how stimulated, energized and balanced most economical, though you will
changeable our bodies are by from the inside out. The session was have to pay more up front.”
encouraging movement (without well worth the focus, and well worth —Patricia Friberg, Equinox group
discomfort or pain). Then next time, the time because it made you think, fitness manager in Los Angeles
we’ll see if there is a little more
range there. Then two months
later, can we move that arm a
little further? A year later, they’ll “I want my students
reminisce, ‘Remember when I
couldn’t lift my arm by my ear?’ I to know that Pilates
think clients are often surprised by
how much change they can create is for everyone. It’s
in their own bodies.”—Sharon
Gallagher-Rivera, owner of Internal for old people, young
Fire Pilates in Mill Valley, CA
people, women,

3
AGE DOES NOT EQUAL men, athletes, non-
LESS STRENGTH/
FLEXIBILITY/ athletic people,
ENDURANCE.
“Fascial and movement patterns healthy individuals
are to blame for the aches and
pains we blame on age. Bodies and people recovering
are amazing things and capable of
almost anything…if we take care from illness or injury.“
of them. It's never too late to undo
the ‘damage’ life has done. You —John Garey
get exactly one body. Your most

pilatesstyle.com 113
 11
PILATES IS NOT A
MAGIC PILL.
“Pilates is a key “Pilates is a key part of
the fitness equation,
part of the Ɠtness but it needs to be a supplement
and complement to other activities,
equation, but i.e., cardiovascular work (cycling,
running, hiking, swimming, etc.)
it needs to be a and perhaps other cross-training
activities such as dance, sports
supplement and and even weight training.”—Gina
Jackson, owner and teacher at
complement to Pilates4Fitness Movement Space in
Guttenberg, NJ
other activities.“

12
—Gina Jackson TAKE AT LEAST
TWO SESSIONS A
WEEK.
“We try to price our

6
sessions so our clients will come
BUT RESPECT THE specific injuries and how to modify two or more times per week. It’s
STUDIO’S PRICE exercises appropriately. A seasoned important to move every day and
STRUCTURE.
EDUC ATION

teacher can help you work around to move in a variety of ways, so

“We all want to get a and possibly rehabilitate injuries, our programs are diverse and we
deal every once in a while, but but you have to tell us they exist! If encourage people to do many
understand that the studio has you prefer, take the teacher aside different classes.”—PJ O’Clair
many hidden costs that must be before class begins and tell him or

13
paid, whether you show up or not, her privately.”—Carrie Campbell,
i.e., rent, temperature control, owner of Positively Pilates, LLC, in DON’T SAY,
liability insurance, education, New York City and Hoboken, NJ “WHERE SHOULD I
equipment upkeep, marketing and BE FEELING THIS?”

9
website maintenance. All are critical “I’m sure this is one
to the success of a studio, and we TURN OFF YOUR CELL that drives us all crazy. [Pilates
need to have a price point that PHONE. Elder] Kathy Grant would say
allows for success.”—PJ O’Clair, “In order to get the most something like, ‘I don’t know. It’s
owner of Northeast Pilates and a out of your Pilates practice, your body. Where do you feel it?’
MERRITHEW™ master instructor you must unplug. After all, I try to add something like, ‘Your
trainer, specializing in Stott Pilates, concentration is one of the guiding whole body is one continuous
in Manchester by-the-Sea, MA principles of Pilates. So before organism moving through space.
class, turn off you phone, take off See that in your mind’s eye, and

7
your Apple Watch, and get ready feel that your whole body is on
KNOW YOUR STUDIO’S to focus for an hour. I personally board.”—Sharon Gallagher-Rivera
CANCELLATION POLICY. always feel better when I make

14
“Most require you to the time to tune out from my busy
cancel 24 hours in advance. life and tune into improving my …AND DON’T ASK,
Because trainers are paid by the mind, body and spirit! If there is an “AM I DOING THIS
session—this is important for their emergency situation (Instagram is RIGHT?"
livelihood.”—Patricia Friberg not an emergency!), let your teacher “This tells me those
know before class starts, put your clients are not having an internal

8
phone on silent, and if you must experience. They are worried about
DISCLOSE INJURIES TO take a call, step outside of the performing the exercises correctly
THE TEACHER BEFORE classroom so as not to bother other or pleasing me. I have these giant
CLASS STARTS. clients.”—Carrie Campbell letters in my studio that say ‘YES.’
“Before class begins, I Pilates needs to be a positive

10
always ask my clients if there are movement experience, not one
any injuries or limitations I should RESPECT THE where clients are constantly flooded
know about. Most of the time, STUDIO’S with negative self-talk. It also
no one says a word, yet halfway FOOTWEAR needs to be an experience where
through class, I see people rubbing POLICY. they trust their own guidance.”
their neck or massaging their back. “We ask our clients to not wear —Sharon Gallagher-Rivera
Pilates instructors invest a lot of outside shoes inside for sanitary
time and energy learning about reasons.”—PJ O’Clair continued on page 126

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 continued on page 114

15
CAROLYNE ANTHONY’S
SMALL, SLOW, was going through my teacher- WOMEN’S HEALTH AND
EXERCISE CERTIFICATION
DISTINCT training program,’ rings true.
MOVES ARE While teaching a private or group
BETTER THAN class, I will demonstrate two or
BIG, FAST, SLOPPY ONES. three repetitions of an exercise
“Large, flailing movements are and the students are consistently
common with new students. They impressed. Little do they know
want to get to their goal by any that I always demonstrate on
means necessary, often with eyes my good side…actually, maybe
closed and without using their I don’t want them to know! I say
breath. I let that happen for a bit, this in jest as I am blessed with
and then teach them that small, incredibly dedicated clients who
finite movements are actually felt inspire me to live up to their ideal!”
deeper and more consciously. —Laure Felton, instructor at Myra
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And my goodness gracious, how & Company in Miami
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19
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16
THE STUDIO TO offers teacher training programs in
BE DISCREET YOUR LIFE. pre and postnatal, menopause, pelvic
WHEN LEAVING “There is no amount of Pilates that floor and diastasis recti recovery as
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EDUC ATION

can combat the ‘workout’ that is well as the women’s health issues of
“If you need to slip your daily life. If you aren’t changing osteoporosis and breast cancer. The
specialist program offers a deeper
out before class is over, notify how you use your body in your
understanding of infertility, scoliosis,
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would like you to put the props from falling apart. I spend time emotions, body awareness and pain.
away or just leave them to minimize watching the patterns clients use
disruptions.”—Patricia Friberg in their daily lives, and we work on
fascial release (which I teach and

17
insist they do for themselves), and I
DO YOUR choose exercises that will strengthen
PHYSIO LOGIC
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day. This is the simplest form of studio.”—Marcia Polas
a ‘Pilates practice,’ but it ends up

20
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 A new generation of
top gear equipment, props and teaching
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A.
understanding of the method.
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W H E R E T O B U Y: www.physicalmindinstitute.com

EQUIPMENT
G. THE POWER OF PULL
E. A GREAT TWIST BASI Systems® Ped A Pull delivers control in spring
With its shifting center of sand, the MERRITHEW™ Twist settings, with variable height and width adjustability for
Ball™ - 6lbs challenges you to control a moving center all of the standing and seated arm-work choreography.
of gravity while performing a variety of exercises. Soft, Its base is ergonomically designed to accommodate a
neoprene-covered handles allow for double- and single- variety of body positions. The optional seat expands
handed swinging, and can also be fitted over an ankle for accessibility and repertoire possibilities and can rotate
leg extensions and lifts. A vinyl surface and a removable, out of the way when not in use.
washable handle cover make for easy maintenance.
Looking for that
H O W I T C A N A D D T O YO U R W O R KO U T:
A Pilates-based
H O W I T C A N A D D T O YO U R W O R KO U T: combination of arm strengthening, standing core work and
alternative to kettlebells, the Twist Ball can provide balance challenges? The Ped A Pull allows you to explore
endlessly changing and challenging loads close to the pulling, pushing and twisting in both seated and standing
ground. Equestrians, surfers, dancers and gymnasts will exercises. Particularly good for clients whose shoulder
benefit from the spinal challenge of supporting unequal girdle is broader or narrower than average, it has the added
weight in unconventional positions. Facing a long benefit of having a minimal footprint in the studio.
winter? The Twist Ball will prepare you to keep your P R I C E : $965
balance in icy, unstable conditions by challenging your W H E R E T O B U Y: www.basisystems.com

E.

F.

D. G.
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 H. J.

K.
I.

H. SUPERIOR MAT and Pro gloves (a supportive style without a wrist

The Gratz Low Folding Mat is a thick, padded mat wrap) that provide grip and wrist support during lifting
that makes Pilates matwork more comfortable. It folds or weight-bearing exercises. It also comes with two
in half for convenient storage and can be accessorized Eggsercizers® —squeezable latex-free “eggs” designed
with wooden hand bars and foot boxes to completely for finger, thumb and grip strengthening; Topercin,
EQUIPMENT

support traditional mat choreography. It’s available in a homeopathic pain relief and healing cream to
85 colors to fit aesthetically into your home or studio. soothe joint pain and muscle strains; and two carrying
cases. This kit will promote hand health during your
This solidly
H O W I T C A N A D D T O YO U R W O R KO U T: workouts—and your life.
constructed, beautiful surface can be used for Pilates,
stretching, releasing and working on the mind/body The gloves
H O W I T C A N A D D T O YO U R W O R KO U T:
connection. The thick padding supports the spine for provide extra traction for safety and perspiration
those with sensitive spinous processes. Use the hand absorption, especially during intense sessions. They
bars to assist in supine choreography such as Corkscrew allow users to move easily from hanging to weight
and Rollover; the foot boxes support the feet in split bearing to weight lifting without compromising the flow
positions without having to change directions on the mat. of a workout and give a sense of security when hanging
P R I C E : from $670 from the Cadillac without slipping. For people with
W H E R E T O B U Y: www.pilates-gratz.com mobility challenges or those who do a lot of fine-motor
work with their fingers and hands, a home exercise
program can relieve pain and increase strength.
I. A NEW CURVE BALL P R I C E : $136.49
A new take on the “squishy” ball, the io-ball is elliptical- W H E R E T O B U Y: www.wristassuredgloves.com
shaped, and can be used both horizontally and
vertically for movements in every plane to challenge
core strength, balance and flexibility. The inflatable ball K. RAIL BLAZER
is made of sturdy yet lightweight vinyl, free of latex and Pure Pilates 8th Avenue Rail is a solution to an age-
phthalates. A tactile surface helps with grip, especially old studio problem: too many springs and no efficient
when using it under the hands or feet. or attractive way to organize them. Compact and easily
installed on the wall, a single unit holds springs for one
H O W I T C A N A D D T O YO U R W O R KO U T:Use it to amp Trapeze or two Towers; a double unit holds springs for
up Pilates basics or to add versatility to group classes and two Trapezes or three Towers. The unit is made of solid
individual sessions. Start with the io-ball under one or maple and steel.
both hands in a quadruped position to challenge shoulder
stabilization as the client (or you) performs alternate H O W I T C A N A D D T O YO U R W O R KO U T:The Rail allows
leg lifts. Move into a Jackrabbit, by lifting and lowering clients to take responsibility for manipulating their
both knees together for a fierce core series. From there, own springs. For group equipment classes, this
rise into Plank, and then release into a child’s pose for a space- and time-saving option frees the machines
flowing variation on standard matwork. from having to double as storage devices. Instructors
P R I C E : $24.95 will be much more inclined to use interesting spring
W H E R E T O B U Y: www.optp.com settings and placements if the grommets are open
and available. It will also reduce intimidation for
newer students, as it makes it easier to figure out
J. HAND HELPERS which spring goes where.
The WAGs Ultra-Pro Pain Relief Kit includes Ultra P R I C E : $175 for single unit; $250 for double unit
gloves (a supportive model with adjustable wrist wrap) W H E R E T O B U Y: www.8thavenuerail.com

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L. MODEL SKELETON N. A WHOLE NEW BALL GAME
The Anatomy + Movement™ Skeleton lets you build Challenge your core and intensify your workouts with
muscles in clay on a specially designed skeleton for a the MERRITHEW™ Stability Ball™ family. Made of
rich tactile and intellectual learning experience. This anti-burst polyvinyl in a broad range of sizes, these
anatomically precise model, which is based on scans of versatile props will complement a full-body exercise
actual bones, shows major tendons and ligaments on routine. Use the 55cm Stability Ball as an office chair to
one side for advanced explorations. Arms and legs are subtly challenge deep stabilizing muscles, or build your
moveable and removable to illustrate variations of muscle core with a round of supported push-ups during work
lengths in a variety of positions. The skull is also removable breaks. The Mini Stability Ball™ will help you engage
for ease of layering clay on the bony structures below. your paraspinal muscles in mat workouts.

Whether
H O W I T C A N A D D T O YO U R W O R KO U T: Post pictures
H O W I T C A N A D D T O YO U R W O R KO U T:
conducting a personal exploration of anatomy or of a psoas release, a footwork sequence or seated
teaching in a group setting, this allows you to put the stabilizing exercises on the ball on your studio wall
coloring book aside and venture into the world of to encourage clients to warm up independently
anatomy in three dimensions. The Skeleton increases before their Pilates sessions. The balls are also great
both your intellectual understanding of how the body for warmups before walking, hiking, running or
works, improves proprioception in your own practice, gym workouts. Small balls make excellent traveling
and clarifies the giving and receiving of Pilates cues. You companions to release tight muscles after long flights or
can explore a specific area, such as the muscles of the car rides. And yes, kids can play with them, too.
shoulder complex, or set forth globally into the kinetic P R I C E : $8.99–$44.99
patterns required to execute a Pull-Up. W H E R E T O B U Y: www.merrithew.com
P R I C E : from $549

EQUIPMENT
W H E R E T O B U Y: www.pilates.com
O. GOING HALF-SIES
Designed to stand up to studio use, OPTP PRO
M. RAISING THE BAR ROLLER™ Soft Half Foam Roller is gentler on the
The Arcus Bar from McEntire Pilates is a remix of the body but still firm enough to support it, thanks to a
roll-down bar; with its modified width, curves and cross-linked, closed-cell construction and heat-molded
various attachment sites, it provides more movement foam technology. The mini measures in at 36 inches
solutions for rehabilitation and conditioning. This long and three inches in diameter and has two sides—
handmade bar has an open, flexible design ready one that’s flat and one that’s rounded—making its uses
to accommodate your current spring and strap virtually endless.
attachments and is suitable for all sizes of bodies.
Place the half
H O W I T C A N A D D T O YO U R W O R KO U T:
Haven’t you
H O W I T C A N A D D T O YO U R W O R KO U T: roller on the Reformer to increase proprioception of the
always wanted to throw your legs over the roll-down bar spine and sacrum. Use the curved side to help clients
and not have it awkwardly pinch the back of your knees? find and maintain a neutral position as they explore
Or throw only one leg over the bar without it slipping variations in single- and double-leg Footwork, the leg
and squeezing your skin? The Arcus Bar finally allows for straps and Bridging. Flip it to the flat side to experience
innovation in roll-down-bar choreography. Clients with a core challenge on both the Reformer and Cadillac.
broad shoulders no longer have to squeeze themselves in Half rollers are particularly useful for clients who are new
to hold the bar. Curvilinear movement is supported by The to Pilates—they allow them to safely challenge the core
Bar’s beveled shape, more so if straps are added to it. without the risk of a precarious dismount.
P R I C E : $549 P R I C E : $23.95
W H E R E T O B U Y: www.mcentirepilates.com W H E R E T O B U Y: www.optp.com

M.
N.

L.

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pilatesstyle.com 135
 THE SMART SHOPPERS’ GUIDE
TO HEALTH ESSENTIALS
HEALTH + WELLNESS

We asked the experts which When it comes to our health, we hesitate to buy
anything short of the best. But is there really any
wellness products are worth extra value in a $200 body-fat scale that talks to your
smartphone when a $20 drugstore model seems to
the investment—and which do the job? Are super-sonic toothbrushes with all the
bells and whistles necessary for dental hygiene? And
you can get away with do you need a humidifier that spews aromatic clouds of
sandalwood mist and looks like a museum sculpture?
buying on the cheap. Conquer these conundrums with this clear-eyed guide
to being the smartest shopper in the wellness aisle. PS
by Joanna Powell

FOOD SCALES
When it comes to shedding $$$
unwanted pounds—and
maintaining when you do—a
kitchen scale can be a game
changer. “For weight loss, weighing
food is the best way to ensure that
you’re counting calories accurately,”
insists Lisa Lillien, creator of the
Hungry Girl franchise and author of
six cookbooks about healthy eating.
“Whether you’re making recipes or $
weighing packaged foods to check
that the information on the package
is correct, scales are super helpful.”
Case in point: The serving sizes
for chips, nuts and even frozen
dinners are usually listed in ounces; weigh in at about eight ounces, SPLURGE: A longtime favorite
to ensure you’re not blithely which are more like 200 calories. of the staff at Cooks magazine,
downing a diet-busting 800 calories To truly take control of your the OXO Good Grips 11lb Food
instead of the 160-per-serving food intake, try a digital scale. “I Scale with Pull Out Display has
listed on the package, a scale is the like digital scales best because a removable food platform that
way to go. they are more exact,” says Lillien. makes cleanup a breeze ($49.99;
What’s more, calorie counts for For most of us, moderately priced, www.oxo.com).
staple foods can be misleading. all-purpose models ($20 to $70)
Take a baked sweet potato (yes, will do the job. But if you’re an STEAL: EatSmart Precision Pro
please!): “You may have read that avid baker or artisanal coffee Digital Kitchen Scale, which is
a medium sweet potato is 100 lover who needs to measure tiny the Hungry Girl kitchen’s model of
calories,” explains Lillien. “But portions, you may want to shell out choice, provides precise readings
that’s based on a four-ounce for a precision gram scale like the down to .05 ounces ($19.95;
serving.” In fact, most sweet spuds Edlund Resolution ($274). www.eatsmartproducts.com).

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BATHROOM SCALES
After years of diet gurus telling us to stop weighing in
more than once a week—or not at all!—a 2015 study
at Duke University showed that hitting the scales
on a daily basis can actually result in almost double
the weight loss. Participants in the study were given
so-called smart scales (up to $200), which connect
wirelessly to smart phones and FitBits so you can track
your progress. But Los Angeles-area dietitian Lisa
$$$
DeFazio, MS, RD, says that many more basic, lower-
priced digital scales are also highly precise, which is all
you need for tracking a healthy weight.
“Small measurement increments are the primary
thing to look for,” notes DeFazio. “Digital scales
offering increments of at least 0.2 pound provide $
the highest accuracy.” Old-school analog scales,

HEALTH + WELLNESS
she cautions, make it difficult to decipher exact
weight—plus they’re big and bulky. In addition, she
recommends choosing a digital scale with a clear,
readable display and a platform of 13 inches or more,
which is easier to stand on. You may also want to
opt for one with a memory function that will store
previous weigh-ins. As for expensive “body fat” scales
that measure fat mass and lean-mass percentages? THERMOMETERS
“Someone who is very detail oriented might want Fever patrol has gotten a whole lot safer since the
this type of scale,” says DeFazio. “You may be losing demise of the old-school mercury thermometer. But
weight slowly but gaining muscle and decreasing today’s models still present a bit of a dilemma when
body fat, so this is good to know.” But she cautions choosing between digital sticks and models with infrared
that home scales that track body mass index (BMI) are sensors that measure heat radiation when swiped over
not always reliable. “Most people should just focus on an artery in the forehead or inserted in the ear.
weight,” she says. “With both types of thermometers, what’s most
important is consistency and accuracy,” says Leslie
SPLURGE: The Tanita Model BF-684W Body Fat Hall, a registered nurse at PinnacleHealth Harrisburg
and Body Water Scale has sophisticated electrodes Hospital in Harrisburg, PA. But if speed is a concern—
in tempered glass that provide in-depth body think squirmy babies and toddlers—it’s important to
composition info for optimum weight monitoring note that the cheaper stick models can take from 10
($79.99; www.amazon.com). to 80 seconds for a reading under the tongue while
the infrared types require only one to three seconds
S T E A L : Taylor Model 7506 Glass Electronic Scale without actual contact. “We use the temporal models
is Consumer Reports’ top pick for accuracy and [ones that are used on the forehead] in the hospital,
repeatability, is easy to read and has a gentle price as they are easier, faster and more sanitary,” Hall says.
($26.75; www.walmart.com). But she cautions that they need to be used correctly.
“There’s a certain way you need to trace over the
forehead artery so that you get an accurate number.”
She suggests watching a quick training video online
to avoid operator error. Look for a large, backlit LCD
$$$ screen so numbers can be easily read at night or in
low light, and an automatic shut off, which preserves
battery life.
With a basic digital model, a soft or curved tip is
considered more comfortable. In either case, notes
Hall, be aware that if the sensor gets dirty, it can read
a lower temp.

SPLURGE: iProven Medical Forehead and Ear

Thermometer DMT-489 is an FDA-approved head-and-
ear model that reads temps in one second flat and is a
sanitary choice for families ($33.20; www.amazon.com).
$
STEAL: The Generation Guard Clinical Digital
Thermometer MT-4320 in green and white is well-
reviewed, relatively fast (results in 10 seconds) and
accurate ($11.90; www.amazon.com).

pilatesstyle.com 137
HEALTH + WELLNESS

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HEALTH + WELLNESS

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 HEALTH + WELLNESS
WITH A STROKE,
T I M E L O S T I S B R A I N L O S T.

If you suddenly have or see any of these symptoms, call 9-1-1 immediately:
Numbness or weakness of the face, arm or leg, especially on one side
of '
#+
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ficulty
seeing in one #%
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Learn more at StrokeAssociation.org or 1-888-4-STROKE.

©2004 American Heart Association


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The thing about Pilates is that there’s always more to learn. It’s a Bartenieff. She studied with Rudolf
lifelong pursuit. Fortunately, there’s no shortage of books, videos and Laban and brought his ideas to
streaming channels that offer instruction and inspiration (when you're the United States. They focus
done reading Pilates Style, that is!). But how can you sort through them on connecting parts of the body
all to choose the best ones? We asked 13 highly experienced Pilates efficiently. For example, how do
teachers from across the nation to share their go-to resources. Whether we connect our fingertips to our
you’re looking for guidance on a certain technique, information about center? How do we get from the
a special population or just want some fresh new ideas for your next ground to standing? What does
session, their picks are destined to become your favorites, too. PS our expressive life have to do
with functional movement? All
of these ideas provide the basis
through which I see movement.
It never fails to amaze me that They’ve had a profound impact
they’ve managed to capture on my practice. It’s more than
so many diverse viewpoints just exercise—it’s an avenue
and backgrounds in one place. for change.”—Katrina Hawley,
My favorite classes are from director of education at The

MEDIA RESOURCES
Amy Havens and Courtney Pilates Studio in Hadley, MA;
Miller because they’re creative Polestar Educator; and adjunct
yet doable.”—Portia Page, professor at the University of
Balanced Body’s Education Hartford dance division
Project Manager in San Diego

WISDOM OF THE ELDERS

“I love all of the videos from
Pilates Anytime’s Pilates Legacy
Project (www.pilatesanytime.com),
but especially Deborah Lessen’s
perspective on Carola Trier’s
work. She shares how it feels to
be a dancer who is getting older,
and how to care for her body at
SOURCE MATERIAL every age. She also shows how she
“My copy of A Pilates’ Primer: The works with a person who’s aging
Millennium Edition by Joseph by noticing subtle changes and
H. Pilates and William J. Miller responding to them appropriately.
(now available as an e-book, Deborah drives home Joseph
Presentation Dynamics, 2000; Pilates’ and Carola Trier’s point
www.bookmasters.com) is dog- that Pilates is movement with a
eared because I refer to it so often. purpose: It’s meant to make our
What better source than Joseph lives and the lives of our clients
Pilates himself? When in doubt, I better.”—Sherri Betz, chair of the
always go back to see what he says Pilates Method Alliance’s research
about an exercise or concept. Then committee and certification board;
I can factor in what I have learned and owner of TheraPilates Physical
and seen, and what the research Therapy Clinic in Santa Cruz, CA ALL ABOUT ANATOMY
shows, to make an informed “My husband gave me Pilates
decision on how I want to approach Anatomy by Rael Isacowitz and
something. I’m also struck by how Karen Clippinger (Human Kinetics,
poetic his language can be. Truly, 2011; www.basipilates.com) as a gift
every time I pick it up, I learn back when I was flirting with the
something new.”—Zoey Trap, Peak idea of being a Pilates teacher. This
Pilates master trainer and team book helped me realize the science
leader in Fort Mill, SC behind the method. From then on,
I was no longer able to practice
MULTI-DISCIPLINARY Pilates as a form of fitness, but as
ON-THE-ROAD GUIDES APPROACH TO MOVEMENT a very intelligent and corrective
“Because I travel for half of the “In Making Connections: Total Body exercise method. Now, as an
year, I’m a big fan of the mat Integration Through Bartenieff instructor myself, I believe it’s my
workouts on Pilates Anytime Fundamentals (Routledge, 2015; responsibility to teach my clients
(www.pilatesanytime.com). I can www.amazon.com), Peggy Hackney not only the performance of the
do them at home or on the road. writes about dance theorist Irmgard exercises, but also the anatomy of

pilatesstyle.com 145
 our bodies and how they function. Pilates studio in Wilmington, NC] all types of students, from
I use and quote the book often, Carrie Pagès’ Instagram account beginner to advanced.”—Diane
especially to explain the science (@carrie_pages_pilates). She’s Hennigan, owner of Tree House
behind breathing and the alignment creative in finding movement, and Pilates in The Woodlands, TX
of the body. I always say in class does it in a safe, controlled way. Her
before the movements, ‘Please, posts inspire me to play around with
position yourself for success!’” the work. For example, she recently
—Emily Bench-Lahrssen, founder posted a short video of herself
of Pilathon Pilates and Health doing the Stomach Series on top
Center in Miami of the High Barrel. I tried it with an
advanced client, and we both had
a blast.”—Krista McCarthy, owner
of Krista McCarthy Studio in Delray
Beach, FL
MEDIA RESOURCES

THE WAY BACK

“After my pregnancy, backbends
became work for me. Niedra A MOVING DOCUMENTARY
Gabriel’s Back Extensions on Pilates “A Movement of Movement by Mark
Anytime (www.pilatesanytime.com) Pedri (www.movementofmovement.
and Lori Coleman-Brown’s Better com) makes me want to scream
Backbends on Pilatesology ‘do Pilates’ from the rooftops to
(www.pilatesology.com) allowed the whole world. This well-done
me to conquer the moves I needed documentary film captures the
to get into the position again. philosophy, lifestyle and movement
They are two master instructors. of Pilates as told through the
Their instruction showed me that eyes of students, instructors and
gentleness gives great mobility. elders. It really highlights Joe
For someone who likes to push Pilates’ brilliance, and how Pilates
boundaries on what I can do, it’s a can change lives—no matter your
valuable reminder that sometimes background or physical condition.
the body responds better to a It’s solidified my conviction that
whisper than a shout.”—Kara Wily, Pilates is a wonderful thing.”
owner of Kara Wily Pilates in Beverly —Colleen Dachille, owner of The
Hills, CA Pilates Body in Pittsburgh, PA

GETTING PROPS FOCUS ON FASCIA

“In my practice, I love to “Bones have compliance and
SOURCES OF INSPIRATION incorporate props with exercises. elasticity. They’re connected
“I often turn to The Pilates Edge: That’s why I’m a big fan of with the periosteum, a dense
An Athlete’s Guide to Strength and Courtney Miller’s ABC – Abs, Back, layer of connective tissue. This
Performance by Daniel Loigerot Core video on Pilates Anytime makes our ‘soft’ and ‘hard’ fascia
(Avery, 2004; www.amazon.com). (www.pilatesanytime.com). continuous. When trauma causes
This book details the muscles She uses the Roll-Down Bar in bone to lose flexibility, the body
used for different sports, and the a workout that’s creative—but compensates with either excessive
appropriate exercises for each. It’s doesn’t dismiss the basic Pilates tension or excessive slackening of
a great go-to resource. If I train a principles. It’s remarkable how the soft tissues. That’s why Living
client who’s a swimmer, I can refer to one standard prop can adapt to Biotensegrity: Interplay of Tension
what areas they’re using and how to so many variations and exercises. and Compression by Danièle-
strengthen them. When I’m looking I always go back to the video to Claude Martin (Christl Kiener,
for new ideas, I scroll through [Pilates get ideas for client workouts. It 2016; www.kiener-press.com) has
teacher and owner of In Balance helps me modify and challenge expanded my understanding

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of Pilates. The principles of the best teachers in the world. It keeps unprecedented. I use them to
method align with those of fascia- me fresh and makes me want to be educate all of my students about
focused movement. I’m inspired by the best instructor that I can be.” their heritage. I very much enjoyed
phrases that reflect biotensegral —Jill Hinson, owner of Core Studio the John Steel interview. He spent
body awareness, such as dynamic Pilates & Yoga in Indian Trail, NC time with Joseph and Clara Pilates
equilibrium, intrinsic spaciousness during their transition from a small
and omnidirectionality. The focus off-the-beaten-track studio to an
of my practice now includes industry. He’s one of the few still
more specificity of the timing of left to tell that story.”—Amy Taylor
movement relationships during Alpers, owner and director of
an exercise. My challenge is to The Pilates Center of Boulder and
provide clients with clear cues Pilates Center Teacher Training
that communicate this complexity Programs in Boulder, CO
in order to make their Pilates
experience more fulfilling.”
—Elizabeth Larkam, Balanced
Body faculty member and mentor

MEDIA RESOURCES
in San Francisco “As an athlete, I enjoy the
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Pilates: Your Complete Guide
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their routines helps keep both
the student and the instructor “At this stage of my work, I
interested and enjoying the gravitate toward poetry for
movement.”—Erin Garvin, owner inspiration, especially New
of EmPower Pilates and Yoga and and Selected Poems by Mary
Balanced Body Pilates educator in Oliver (Beacon Press, 2004;
MULTIPLICITY OF METHODS Roanoke, VA www.amazon.com). Teaching
another person to move and bring
their consciousness into their
body demands that I have a broad
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to give a client the best possible
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“As a historian myself, I feel awareness and fills my creative
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“I love to learn from Benjamin should know where they come reading to enhances my ability
Degenhardt on Pilates Anytime from. That’s why I love the to perceive, coach and assist a
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taught me so much about exercises (www.pilatesanytime.com). their body.”—Madeline Black,
as Joseph Pilates intended them Pilates history has been plagued author of Centered: Organizing
to be, which helps to keep me with myths and misinformation the Body Through Kinesiology,
rooted physically and mentally. I for decades. Now, finally, the Movement Theory and Pilates
love the different classes on Pilates truth is available to be heard Techniques (Handspring
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 balancing
STUDIOS

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ac t
 When Pilates pros become MEET THE PROS
J U L I E D R I V E R , teacher at Body Control Pilates
parents, life shifts into Centre in London, England, and winner of the 2014
Next Pilates Anytime Instructor Competition
overdrive. How do method M O T H E R O F : Twins Georgina and Thomas, 4

moms and dads manage M AT T M C C U L L O C Hand C A R R I E M C C U L L O C H , M D ,

owners of Kinected Pilates and founders of the FAMI
the mix? Workshop in New York City
P A R E N T S O F : Jules, 4, and Reece, 2
By Joanna Powell
K Y RIA SAB IN WAUGAMAN, owner of Body Works
While everyone has individual hurdles when Pilates in Tucson, AZ, and director of Fletcher Pilates
transitioning to family life, Pilates professionals tend M O T H E R O F : Clara, 16, and Alexander, 14
to be innovators. Often, like London instructor Julie
Driver, they discover yet another reason to love K A H L E Y S C H I L L E R , owner of Pilates by Kahley,
their chosen work. “Pilates is a wonderful career Overland Park, KS
for a mom because you can fit it in around your M O T H E R O F : Mason, 18 months
children with flexible hours,” she says. Here, she and
other powerhouse parents share their solutions for A M Y C A D Y, owner of AC Pilates Training Program,
juggling kids and clients—and carving out time to Orange County, CA
stay sane and in shape themselves. M O T H E R O F : Aiden, 13, and Ashlyn,12

STUDIOS
SET UP A SCHEDULE THAT SUITS YOUR PRIORITIES
JULIE DRIVER: When I had my twins in 2012, it took
me nine months to return to teaching at London’s Body
Control Pilates because my son was ill for a bit and
it took time to figure out child care. Because of the
prohibitive cost of daycare in London, an in-home nanny
was our best financial path—and we found someone to
work from 8 a.m. to 8 p.m. three days a week. I returned
to work those days for three to four hours a day. I set it
up from the start that I wouldn’t teach early mornings,
evenings or weekends because I felt my children and
K AHLEY SCHILLER PHOTO BY RHOBBIN ROSENTHAL; PHOTO COURTESY OF JULIE DRIVER

husband needed me during those times.

Now the children are in school from 9 a.m. until 3:30
in the afternoon, so I teach at the studio every day for
four to five hours and have a few at-home private clients
when the kids are at school.

GET CREATIVE WITH CHILD CARE

KAHLEY SCHILLER: I opened my studio [Pilates by
Kahley in Overland Park, KS] when I was 25 and had
my son, Mason, 10 years later. In order to return from
maternity leave when Mason was six weeks old (he’s
now 18 months), I set up child care at the studio—
something I’d never offered before. It’s run by my mom, OPPOSITE PAGE: KAHLEY SCHILLER AND HER 18-MONTH-OLD
who’s also the business manager and an instructor. SON, MASON, ARE OFTEN TOGETHER IN THE STUDIO. “HE’S
When she’s sick or out of town, one of my interns takes BEEN DOING THE ELEPHANT FOR WEEKS,” SHE REPORTS.
over. We offer child care four days a week, only during
large group glasses; I charge four dollars per class. I’ve ABOVE: AT HOME IN LONDON, JULIE DRIVER’S DAUGHTER
actually made money on it because I have many new GEORGINA, 4, SHOWS OFF HER REFORMER SKILLS WHILE TWIN
clients who would have never walked through my doors BROTHER, THOMAS, CATCHES UP ON HIS ANATOMY STUDIES.
if I didn’t offer child care.
Mason also stays with his dad or other family before I got pregnant. Overall, clients are excited that
members while I work; this combination allows me to I finally have a child, and they’ve rallied around me.
teach five to six sessions a day six days a week—a mix Many love it that Mason sometimes runs around the
of private and group classes during the day (9:30 to 2) studio and brings clients their water and their three-
and some evenings. I’m actually teaching more than pound weights. I believe if you’re trying to make both

pilatesstyle.com 153
 things improved enormously. By the time they were in
preschool, I had a studio. They were gone from 8 until
4 or 5. Financially, it was tough at first. You could say
that what I earned teaching Pilates paid for daycare and
some extra spending money.
Now my kids (who are 12 and 13) are in school full
time, so I can work more and still pick them up after
school. Fortunately, over the years, I’ve had the luxury
of a flexible schedule along with very understanding
clients. That’s the beauty of Pilates.

BRING THE KIDS TO WORK

K Y R I A S A B I N W A U G A M A N : I started my studio in
“Fortunately, over the 1993 and began offering in-house teacher training
in 1999. In 2003, we initiated The Ron Fletcher
years, I’ve had the luxury Program of Study (later renamed Fletcher Pilates ®)
with Ron’s blessing.
of a flexible schedule along When my daughter, Clara, was born in 2000, and
my son, Alexander, came along in 2002, I taught right
with very understanding up until the day both of them were born. From the
beginning, Clara grew up in the studio. I didn’t have a
clients. That’s the beauty of dedicated play area for her, but she was with me when
I was doing administrative work, and at other times,
Pilates.“—Amy Cady our staff would take care of her. Occasionally she
would run through a class, but she also understood
worlds work—if you want to be successful as a Pilates
STUDIOS

instructor and as a mom—you do whatever you need

to do to make it happen. I say, be creative, and if it
doesn’t work, go to Plan B.

RETHINK THE PLAN AGAIN!

A M Y C A DY: From the time I began teaching Pilates in
2003, I intentionally chose to work from home because I
knew I wanted to be there when my husband and I had
kids. I set up a small studio on the lower floor of our
condo, which was designed as a loft space. A year later,
Aidan, my first child, was born. I returned to teaching
in two months, and scheduled my clients around him
and his naps on Tuesdays and Thursdays between the
hours of 8:30 to 5. It didn’t always work out, but I could
hold him and bounce him or breastfeed while I taught
(I had all female clients). I also taught at night when my
husband would watch him.
When Aidan started to walk at about seven months,
we sent him to daycare two days a week—and I taught
those two days, plus some Saturdays between 9 and 12,
and occasionally on Monday and Wednesday evenings.
Daycare was a great solution, but at the same time,
I found out I was expecting my daughter, Ashlyn. With
that pregnancy, I was so sick during the first trimester
that I ended up going to the emergency room because
I could not stop throwing up. That day, I was scheduled
to start a 10-week mat class—and I had to cancel
it. Twenty-five people were paying $100 each. I was
devastated! Of course, my baby girl is worth more than TOP LEFT: AMY CADY, CENTER, ENJOYS SOME DOWNTIME WITH
the $2,500 I could have earned, but it was a setback. HER DAUGHTER, ASHLYN, 12, AND SON, AIDEN, 13.
Once Ashlyn arrived, I took two months off. Then
I tried to teach when my husband was around, but it ABOVE, TOP TO BOTTOM: KYRIA SABIN WAUGAMAN’S
was crazy stressful. I was out of shape and nursing, DAUGHTER CLARA, 16 (FAR LEFT), DEMONSTRATES GOOD FORM;
pumping, exhausted from lack of sleep and trying to KYRIA (CENTER) WITH CLARA, LEFT, AND SON, ALEXANDER, 14.
juggle two babies.
When Ashlyn was about six months old, though, she OPPOSITE PAGE: CARRIE MCCULLOCH INCLUDES SON REECE, 2,
went to daycare with her brother two days a week and IN HER DAILY WORKOUTS.

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 That is priceless. I think more value should be put on
“I couldn’t be there for him that for women.

as much as I wanted. He PRIORITIZE WHAT (REALLY!) MATTERS

M AT T M CC U L L O C H : We’ve wanted to update our
said, ’Mom, you should really website forever, but had to put that on the back-
burner. For several years, it drove us crazy, as we
be grateful that you get to simply did not have the time to tackle it. For any small-
business owner, there are things you get frustrated
do what you do. You get to about on any given day: There is human error, an
instructor gets sick and has to cancel a client, the toilet
help so many people. Don’t breaks. One of the things parenting teaches you is to
roll with it, prioritize what you can address and let go
worry if you’re not always of what’s not so important.

there.’ I burst into tears.“

—Kyria Sabin Waugaman
that it was a place of concentration. I think an
occasional kid or baby is welcome in the studio, and
I’ve never had any complaints. By the time Xander was
in the picture, we had really good help from a nearby
family who provided child care, cooking and, later,
transportation for the children.

STUDIOS
STAGGER YOUR SCHEDULE
Before she even got pregnant,
M AT T M CC U L L O C H :
Carrie, who is a physician, decided to focus on our
business instead of clinical medicine so that she could
be home much of the time once we had children. After
our two boys were born, she continued overseeing the
studio’s business operations and developing our clinical
education programs, like FAMI, part time from our
home in Westchester and coming into New York City
once or twice a week for meetings.
As for me, once Jules and Reece (now four and
two) arrived, I changed my schedule and prioritized
projects so I could be home more. Two days a week, I
PHOTOS COURTESY OF AMY CADY, KYRIA SABIN WAUGAMAN AND CARRIE MCCULLOCH

don’t leave until 11:30 a.m., returning around 10 p.m.

Two other days, I leave around 5:30 a.m. and get home
around 4:30 p.m. Fridays are the McCulloch boys’ days.
I pick them up from school, and we go to lunch and “Getting in at least 30
enjoy time together. I think it’s important to figure out
when to pass off the baton. minutes of movement a day
DON’T THINK THAT OLDER KIDS ARE LESS is essential to my life as a
TIME-CONSUMING
WAUGAMAN: In some ways, now that my son and mom. When I was pregnant
daughter are teenagers, they need me more. Not
only do I need to be there for their sports and school and afterward, I did a lot of
activities, it also takes more time to listen (often
between the lines) to understand their lives and at-home streaming online
concerns, and to determine when and where to set
boundaries and when to loosen the reins. I find my job workouts.“—Carrie McCulloch
as a parent is much less clear-cut now.
SKIP THE GUILT TRIP
FLOUT FRUSTRATIONS WAUGAMAN: I’ve had many regrets over the years
DRIVER: I had always been financially independent and in terms of not being able to be in two places at the
found it hard to allow myself to be supported by my same time, so I could do both family and my business
husband when I stayed home after having the twins. It better. The other night, I was driving Xander (a state-
was my own personal issue, and I needed to recognize
that my contribution was, and still is, being a mother. continued on page 159

pilatesstyle.com 155
 BODY WORKS BASI PILATES KATHY COREY
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[email protected] | WWW.V.COM PITTSBURGH, PA 15234 WWW.EXCELPILATESANNAPOLIS.COM
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EXCEL PILATES DC
A fully equipped Pilates studio located WASHINGTON, DC
Specializing in the “The Study 202-269-3020
at the original site of Joe and Clara of Movement” visit Dr. Christine WWW.EXCELPILATES.COM
Pilates’ New York studio. Romani-Ruby in the south hills of EXCEL PILATES NORTHERN VIRGINIA
MCLEAN, VA
Pittsburgh. 703-623-8100
Director Roberta Rose Kirschenbaum, WWW.EXCELPILATESNOVA.COM
M.A., LMT, has taught for over 25 years
Our mission is to preserve and share the life's work
in the authentic way she learned from of Joseph Pilates with the integrity and spirit in
Pilates Elders Carola Trier, Kathy Grant,
STUDIOS

which it was taught to us as second generation

Naja Cori, and Romana Kryzanowska. teachers. Our program est. in 2001, is a high-caliber,
700-hour comprehensive program.

We offer Teacher Training and Program Faculty: Kerry De Vivo, Lesa

apprenticeships following the PMA McLaughlin, Peter Fiasca, Alexandra Adams,
guidelines for Certification. Amanda Smith Breon

EXHALE SPA MERRITHEW™ 1618 PILATES &

USA INTL IND MOVEMENT CENTER

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JL. SETIABUDI NO 438
WWW.MERRITHEW.COM/INSTRUCTOR-
BANDUNG, WEST JAVA, INDONESIA
GET BARRE CERTIFIED BY EXHALE TRAINING [email protected]
+628112282211
The mission of exhale’s Barre With more than 100 MERRITHEW At 1618 Pilates & Movement Center—the
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entry-level training to aspiring Barre access to a wealth of educational experienced Pilates teachers combine with
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level swimming competitor)

home from swim classes
and expressing regret that I

STUDIOS
couldn’t be there for him as
much as I wanted. He said,
“Mom, you should really be
grateful that you get to do
MCCULLOCH PHOTO BY LEILA SUTTON; K AHLEY PHOTO BY RHOBBIN ROSENTHAL; PHOTO COURTESY OF JULIE DRIVER

what you do. You get to help

so many people. Don’t worry
if you’re not always there.” I
burst into tears.

SEIZE NEW INSPIRATION

CARRIE MCCULLOCH:
Getting in at least 30
minutes of movement a day
is essential to my life as a
mom. When I was pregnant
and afterward, I did a lot of
at-home streaming online
workouts, but had to go to
different sites to find all the disciplines I needed. That instructor overseeing the progress of a client becoming
has inspired a new company I’ve cofounded, to be familiar with and better at the technique of Pilates. They
launched in 2017. It’s called Nestfit, an online studio go hand in hand.
specifically for pre/postnatal workouts in a variety of
disciplines, including Pilates and yoga. I’m hoping this TRY SOMETHING NEW TO ENERGIZE YOUR CAREER
will fill a somewhat neglected niche. DRIVER: To further regain a sense of myself, I entered
the Pilates Anytime Instructor of the Year competition in
SHARE PILATES WITH YOUR CHILDREN 2014 when the children were about 18 months old—and
WAUGAMAN: My daughter, Clara, was a level-eight won! It’s important to keep in touch with your career
gymnast before suffering a knee injury. For a long and developments within the industry so that you are
time, she thought Pilates was boring. But she took up to date. Interestingly, I had put off having children
privates while recovering from her injury and then because of my career. But in fact, having children
really saw the benefits of Pilates. It’s still a big part has been a taking-off point. It has boosted my career
of her life. beyond anything I could have dreamed. PS

REALIZE WHAT PARENTHOOD IS TEACHING YOU CLOCKWISE FROM TOP: MATT AND CARRIE MCCULLOCH WITH
SCHILLER: I believe Pilates has made me a better SONS REECE, 2, AND JULES, 4; JULIE DRIVER’S TWINS, GEORGINA
mom by far because it teaches you patience. Being AND THOMAS, TRY OUT THE FOOT CORRECTOR; KAHLEY
patient with Mason as he develops is similar to being an SCHILLER AND SON, MASON

pilatesstyle.com 159
LAST LESSONS

“Change Happens
Through
Movement And
Movement Heals.”
—Joseph H. Pilates (1883–1967)
ILLUSTRATION BY KRISTIN LIU.
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