pilates style - january-february 2013

8/9/2019 Pilates Style - January-February 2013

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pilatesstyle

®

www.pilatesstyle.com

SPECIAL ISSUE!

DEBUNKED: THE

BIGGEST

HEALTHMYTHS 8

PILATES, BACK IN THE DAY…

JOE’S STUDENTS

TELL ALL

CTRESS LINDSEY MORGAN:

“PILATES MAKES ME FEELSTRONG AND SEXY.”

+ HER FAT-BLASTING BUTTAND LEG WORKOUT!

OUR GUIDE FOR ALL-THINGS-PILATES (IT’S OUR BEST YET!

64PAGE 42

PAGE 52

PAGE 80

Latest trends inworkout wear

Brand-newapparatus & props

Best workshops,classes & more

The year’s mostgroundbreaking

research

Our fav DVDs

Pilates destinations

Pros’ best-ever advice


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pilates.com | 1-800-PILATES (745-2837) |


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We believe mindful movement changes people. We're diverse yet united in finding a betterway to move through life. We are a community. Come join us. Learn more at pilates.com.

Equipment. Community. Education.


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This year we’re going around theworld to celebrate the work we’ve

done together to change lives throughthe power of mindful exercise.

Let’s change lives together.Join the Mindful Movement.™

merrithew.com/worldtour2013


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merrithewmindfulmovement

USA | GERMANY | CHINA | JAPAN | AUSTRALI A | SPAIN | MEXICO | BRAZIL | U K | CANADA

Work directly with ourworld-renowned Instructor Trainers! MOIRA MERRITHEW PJ O’CLAIR JOHN GAREY KIM KRAUSHAR

WORLD TOUR 2013

“While much has changed in the 25 years sincefounding STOTT PILATES®, our commitment tothe philosophy that effective and responsibleexercise is the foundation to a better lifestyle,

remains the same.”

Lindsay & Moira MerrithewCo-founders, Merrithew Health & Fitness™

Recipients of the 2012 Inner IDEA Inspiration Award


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4 january • february 2013

T A

B L E O F C O N T E N T S

Pilates Style Vol. 10, No. 1 (ISSN 1549-6937) is a trademark of and is published b imonthly (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 ofces. 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 t he 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, northe quality or deliverability of the products themselves. Opinions of contributing authors do not necessarily reect those of the publisher. Articles and photographs are welcome, but cannot be considered unless exclusive publishing rights are given, affording the publisherfull 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.

UP FOR THE CHALLENGEWith actress Lindsey Morgan’spassion for Pilates and down-to-earth personality, it’s no wondershe feels as good as her long,lean silhouette looks. Plus, hergo-to mat workout!

GET OVER THE SLUMPIf hours sitting in front of acomputer screen have yourneck and shoulders achin’ andyour posture less-than-Pilates-perfect, flip to Elizabeth Larkam’srestorative routine.

MIX UP YOURMATWORK!Sick of doing the same-old matroutine? PMA-certified AmandaJessee’s creative combinationswill liven up the work!

FINDING LIFT

2012’s The Next Pilates AnytimeInstructor Sharon Gallagher is ona mission to help you grow incheswith a challenging Wunda Chairworkout!

WORKING WITH JOEAND CLARA Get an inside peek into what it waslike to be one of Joseph Pilates’actual students! We talk to four“regular” people who frequentedthe Eighth Avenue studio—long before the method wentmainstream.

FOOD FOR THOUGHTWhat happens when a renownedneurologist and a spa chef gettogether? Three delicious, easyrecipes with ingredients toprevent debilitating diseases.

features

in each issue

departments

52

20

22

48

86

90

94

101

28

32

34

36

38

40

42

58

66

72

84

80

10

14

12

16

160

EDITOR’S NOTEHere’s to a Pilates-filled year!

CONTRIBUTORSSee the faces behind the storiesand the pictures.

ON YOUR MIND You love us, you’re mad at us.Well, at least you write.

READER PLATFORMThe verdict on Pilates for weightloss, plus a foolproof techniquefor beating stress.

LAST LESSONA special Pilates crossword!

ON THE RED CARPET

See fun pics from our recent soireé.

Q & AHow to boost foot and ankle strength;

Tips for working with very pregnant

clients; The best non-dairy calcium

sources; Money-saving meal.

ON THE GOJay Grimes’ The Men’s Workshop proves

that Pilates can be grueling, even for the

most active guys around.

COREPilates for mixed martial arts; A new device

for achieving neutral spine; Romana

Kryzanowska’s everyday question.

WELLNESSWinter’s best produce + a warming

soup recipe; Sweet chocolate news;

Tools to boost hand and wrist strength;

Cancer-prevention tips.

FOODWe’re dishing on what exactly to eat

before and after your workout.

BEAUTY Take a whiff of these all-natural

fragrances to match your mood.

STYLEWarm up with winter’s coziest, cutest

sweaters.

EAT SMART

Should you go organic? Nutritionexpert Jonny Bowden debunks eight

weight-loss myths once and for all.

SUCCESS STORY The inspiring tale of how a former

Broadway dancer, now a Pilates

teacher, suffered the loss of her leg

but persevered with Pilates.

COMPLEMENTSRev your heart rate with one of the

hottest fitness trends right now,

TRX suspension training, which

utilizes your own body weight for

resistance.

PRO ZONEA Pilates pro/physical therapist

reveals smart strategies for

bringing in post-rehab clientele to

your studio, and why you’re more

qualified to teach them than you

might think.

POWERHOUSESari Mejia-Santo, whose mother is no

other than legendary first-generation

teacher Romana Kryzanowska, on

growing up with Joe Pilates, beingraised by a master, her Pilates

philosophy and more.

2013 RESOURCE GUIDEOur invaluable tool to everything

Pilates. You’ll want to save it for

years to come!

ON THE COVER Lindsey Morgan is wearing an ou tfit by Athleta (www.athleta.com). Photographed by

Rod Foster at Pilates Platinum in Los Angeles. Hair and makeup by Jamie Dorman (www.jamiedorman.com).

teasers


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6 november • december 2012

editorial

BAMBI ABERNATHY Editor in Chief

AMANDA ALTMANManaging Editor

ANNE MARIE O’CONNORExecutive Editor

SUE-ELLA MUELLERCopy Editor

VALENTINA PALLADINOCARRIE STEVENS

Editorial Interns

art/photography

RICK MCMILLENSenior Creative Director

NICHOLAS NGUYENCreative Director

DAMISI J. DELANEY DIANA MCGROARY

Graphic Designers

ROD FOSTER

Contributing Photographer

advertising

MATTHEW ABERNATHY Executive Advertising Director

[email protected]

executive

BAMBI ABERNATHY President/Publisher

SIR MCMILLEN Vice President

staff

MARNA MCMILLENAccounting Manager

CASANDRA COMOJACKIE MAGANA

Customer Service Representatives

Pilates Style is published byMcAby Media, LLC12829 Trinity Street

Stafford, Texas 77477

832-886-1120www.pilatesstyle.com

What activity do you want to try in 2013?

“I took ballet lessons as a

little girl, but had a hard

time even learning to skip!

Now that I’m a Pilates

student, I’m curious to

revisit my pink slippers.”“I’d like to belly up to

the barre! The challenge

will be finding a studio

near me that offers BootyBarre classes.”

“Actually, I need to learn

how to ride a bike, for one.

Plus, I want to learn how to

properly stretch.”

“I want to do more cardio

kickboxing to improve my

coordination and rhythm.”

“Any! I simply need a

personal trainer to kick

me into gear.”

“I’m planning to get my

dance moves on with

hip-hop aerobics!”

“I’ve always been thin,

but I’m ready to tone

up. The Reformer

seems like the most

ideal apparatus for me.”

“I want to fly in the air and

try an aerial fitness class.”


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first-generation teachersMARY BOWEN

Killingworth, CT; Northampton, MA JAY GRIMES Los Angeles, CA

ROMANA KRYZANOWSKANew York, NY; Fort Worth, TX

LOLITA SAN MIGUELSan Juan, Puerto Rico

advisory boardBRENT D. ANDERSON, PhD, PT, OCS

Physiotherapist, Founder/Director, Polestar Pilates, Miami, FL

GERIE BAUERPresident, Great Spas of the World, New York, NY

KATHY COREYOwner and Director, Kathy Corey Pilates, Del Mar, CA

SUZANNE GUTTERSONOwner/Director/Teacher, Suzanne Gutterson Pilates

Body Conditioning, Albuquerque, NM

JILLIAN HESSELAuthor of Pilates Basics , West Hollywood, CA

DAWN-MARIE ICKES, MPTEvolve Integrative Wellness, Orange County, CA

RAEL ISACOWITZFounder/Director, BASI Pilates™, Costa Mesa, CA

MOIRA MERRITHEWExecutive Director of Education, Merrithew Health & Fitness™

Toronto, Canada | Premier brand STOTT PILATES®

FRAN MICHELMANBoard Member, PILATESfoundation UK Ltd., London, England

CHRISTIANE NORTHRUP, MDHolistic OB/GYN, Best-selling Author, Lecturer, Yarmouth, ME

KYRIA SABINDirector, Fletcher Pilates®, International

Director, Body Works Pilates, Tucson, AZ

MARI WINSOROwner/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. Toreduce the risk of injury in your case, consult your doctor before beginning any exercise program. You should be in good physical condi-tion and be able to participate in the exercises. The instructions and advice presented are in no way intended as a substitute for medicalcounseling. If you engage in any exercise or exercise program featured therein, you agree that you do so at your own risk, are voluntarilyparticipating in these activities, and assume all risk of injury to yourself. McAby Media, LLC disclaims any liabilities or loss in connectionwith 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 thatthe description of the products or services advertised are tr ue in all respects, and McAby Media, LLC assumes no responsibility for thecontent of the advertising, promises made, or the quality/reliability of the products or ser vices offered in such advertisements. Informa-tion provided by advertisers is provided on an “as is” basis without warranty of any kind, either express or implied, including but notlimited to the implied warranties of merchantability and fitness for a particular purpose. McAby Media, LLC expressly disclaims any andall liabilities for any and all direct, indirect and consequential loss or damage, including but not limited to loss or damage to property orfor loss of profit, business, revenue, goodwill or anticipated savings resulting or arising from the information contained in the advertise-ments appearing herein.


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Introducing a new bridging program from BASI that grants full

teacher qualification while recognizing your professional credentials and

experience. Reach the pinnacle of your profession! www.basipilates.com

The Professional Bridging Program

Add BASI Pilates® to your résumé with ProBridge

UPGRADE YOUR

CAREER


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13/164Copyright 2012 Mad Dogg Athletics, Inc. All rights reserved. Peak Pilates® is a registered trademark of Mad Dogg Athletics, Inc.

The Peak Pilates® Comprehensive Certification program

trains instructors to lead Pilates sessions based on the

systematic, integrative, classical approach. Supported by

a full range of carefully-crafted wood, bamboo and metal

equipment, Peak Pilates delivers superior comprehensive

programs. Call Peak Pilates today at 800.925.3674 to get

on your path to success!

www.peakpilates.com

E Q U I P M E N T • E D U C A T I O N • I N N O V A T I O N


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“Never stop learning. It’s a huge drive for me,professionally and personally, to continuously studyand seek new and enlightening information. I think it

helps to keep the creative juices flowing, which addsa nice spark to life.” —The Next Pilates Anytime Instructor contest

winner Sharon Gallagher, co-developer of the Sanchez Street Pilates

Teacher Training Program, shares a Wunda Chair routine (“Finding

Lift,” page 72) that will help you achieve better alignment, from

your head to your toes.

“Realizing my true dreams and goals and actuallydeveloping a plan to reach them. Running in theopposite direction seemed a lot safer, but I knew I

had to embrace the risk and convince myself thatI wasn’t going to achieve anything if I didn’t takesome chances. Being open-minded to ideasand opinions was so important and staying ona positive course was imperative.” —Cover girlLindsey Morgan’s Pilates teacher, Heather Dorak, owner

of four locations of Pilates Platinum in the greater Los

Angeles area, spills the workout that has the star looking

so toned (“Lindsey’s Lower-Body Blast, page 54).

“As a highly sensitive person (yes, ‘HSP’ is a real label),I have almost lived long enough to learn to managemyself. As a HSP, processing stimuli in depth comesnaturally. However, with that gift comes the downsideof being easily overwhelmed. So I have developedenormous discipline in terms of nutrition, movementpractice, work ethic and spiritual practice. I’m stillworking toward scheduling enough time for sleep.” —Balanced Body master teacher Elizabeth Larkam,

co-founder of the amazing, international Heroes

in Motion organization, helps you correct that

hunched-over computer posture in “Get Over the

Slump” on page 58.

“I take Pilates very seriously but I donot take myself seriously; you have

to be able to laugh at yourself.”—PMA-certified Amanda Jessee, founder of

Personal Best Pilates Studio and Pilates Instructor

Academy in Overland Park, KS, who brings new life

to your mat routine in “Mix Up Your Matwork” on

page 66.

C O N T R I B U T O R S

What are your secretsfor success?

LARKAM WITH STORY MODELAND FELLOW TEACHER

NORRIS TOMLINSON

DORAK (RIGHT) WITHSTUDENT LINDSEY MORGAN


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O

N Y O U R M I N D Muscle Confusion

I started practicing Pilates about 21 ⁄ 2 years ago and recentlydiscovered your publication. I must say, it has quicklybecome my favorite fitness magazine! In the most recentissue, I especially enjoyed the gift ideas (which I will betearing out and tucking into my husband’s computer bag asa hint) and the cover story on McKenzie Westmore. . —Jana J. Pruet-Whitson, Dallas, TX

PS Newbie

More of your thoughts on page 98!

I would like to respond to Dr. Anderson’s article, fromyour Sept/Oct issue, regarding muscle soreness. Irecently picked up Pilates Style for the first time and wasexcited to read a magazine that speaks directly to Pilatesenthusiasts and educates our community. I would like to

inform you of an inaccuracy in Dr. Anderson’s article.The theory that lactic acid causes soreness was

refuted in the late 1970s and later disproven. It has beenshown that delayed onset muscle soreness (DOMS),which occurs 24 to 48 hours after exercise, is caused byeccentric muscle contraction that the body is not yetaccustomed to. The eccentric muscle contraction may

disrupt myofibers and extracellularmatrix, which can lead to swellingand soreness. Although variousmodalities to treat DOMShave been studied, such as ice,

stretching, massage, ultrasound

and anti-inflammatories, nosingle treatment has beenproven to be unequivocallyeffective at reducing DOMSsymptoms. However, it hasbeen shown that prior exposureto the same movement doesreduce DOMS. Therefore, itwould be advisable that Pilatesinstructors introduce newmovements—especially those

that involve a significant amountof eccentric loading—with light weight, encourage a

full and controlled range of motion, and then graduallyadd weight as the client becomes comfortable withthe movement (sources: The New York Times, SportsMedicine, International SportMed Journal, InternationalJournal of Rehabilitation and Health and Journal ofStrength & Conditioning Research).

—Elizabeth DeVera, Lotus Studio, Campbell, CA

Brent D. Anderson, PhD, PT, PMA® -Cert,responds: I want to thank Ms. DeVera for bringing thispoint to our attention. It is true that the theory of lacticacid soreness has been refuted on several occasions.

Lactic acid, a normal by-product of muscle contractionthat causes an acute inflammatory response, resides in themuscle for up to a couple of hours, according to severalstudies. The new term for muscle soreness after exerciseis delayed onset muscle soreness (DOMS), which appears

to be due to micro trauma to muscle filaments and insome cases to the muscle fibers themselves. I would liketo formally retract the second line of what causes musclessoreness in my previous response. We can replace thelactic acid theory as a cause for muscle soreness withDOMS and continue with the same interventions.

The most crucial point is not specifically what causesmuscle soreness, but more importantly, what we doabout it as Pilates teachers. Studies do support the use ofmovement, especially gentle movement to the affectedmuscles to help speed up the process of healing andprovide blood and nutrition to the damaged tissues.

The literature is conflicting as it per tains to the

applications of pre- and post-stretching, heat, ice andhydration to reduce DOMS.

After my attention has been drawn to this DMOSphenomenon and the unsupported research for thetreatment of DOMS, I would like to redirect our attentionto appropriate training techniques. Below are a few tipsto improve training as it pertains to Pilates teachers.

Create a positive movement experience withoutpain.Create programs that are graded based onclients capacity.As the client tolerates more, increase the load,

difficulty, coordination and endurance.Focus attention on quality of movement and notquantity of movement.In cases where deconditioning is so extremethat some muscle soreness is inevitable,we should instill hope and motivation, andencourage the client to continue with regularexercise, good nutrition and rest to prevent theseverity of muscle soreness.

1.

2.

3.

4.

5.



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Tucson, Arizona

May 3-5, 2013Register at fletcherpilates.com

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To give us the skinny on this often-asked question(we get it all the time!), we turned to Pilates-certified

Michele Olson, PhD, FACSM, CSCS, professor ofexercise science at Auburn University Montgomeryand lead research investigator at the Auburn-Montgomery Human Performance Laboratory:

“Pilates can help you lose weight, but it all boils down toexpending more calories than you are taking in. Someforms of Pilates burn more calories than others. Forinstance, research I have done at the Auburn UniversityMontgomery Human Performance Laboratory showsthat an intermediate-level mat class burns about 225calories while a faster-paced, advanced mat class torchesabout 300 calories. Reformer workouts that use jump- or

springboards burn more calories: In a study done with aStamina Aeropilates Reformer Rebounder, the subjectsdid 40-minute workouts three times a week, whichresulted in a 15 percent reduction in body fat and morecalories burned than with a treadmill workout.

“The guidelines for successful weight loss are toaccumulate about 1,500 calories of exercise per week.So, if you undertake an hour-long Pilates workout onmost days of the week, you will be close to expendingthe minimum number of recommended calories. If youvary the modalities, such as doing a mat routine four tofive times a week and a Reformer or Cadillac workout

two to three times a week, you can do Pilates every day.Since Pilates is more of a muscular endurance activity,

BULLETIN BOARDWill Pilates help me lose weight?

it is still wise to do a cardio-based bout ofat least 20 minutes, three times a week.

Research has also shown Pilates increasescore strength, flexibility and balance.”

…to the co-foundersof Merrithew Health &

Fitness™, Lindsay andMoira Merrithew, who wererecently honored with the

Inner IDEA InspirationAward, given out annually

to individuals who havedemonstrated outstandingleadership in the health andwellness field. Kudos to theSTOTT PILATES® founders,who have surely furthered

our Pilates lifestyles!

In the “Pilates Style Gift Guide” [Nov/Dec],we accidentally priced the Balanced Body

Pilates Arc®

at $39.95; it actually costs$159 at www.pilates.com. It’sworth every penny, since ittriples as an Arc, SpineCorrector and Wedgefor the Reformer.

CongratsWoops!

To Do: Book an extraReformer class this week!

Speed up weight-loss efforts by book ing an extraapparatus class th is week.

R E A D E R P L A T F O R M

We incorrectly cited Molly Tittle as being the owner of InvokeStudio and Re-Form Movement Pilates in “Homework” [Nov/Dec].Amy Peddycord is the proud owner of Invoke and Teresa Hunt of

Re-Form, two locations where Tittle teaches.


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Now that the holidays are over, chances are the workplace has returned to itschaotic pace. Avoid burning out and feeling overwhelmed with David Magone’s15-minute meditation for relaxation sequence. “Body scanning meditationsprovide a great way to consciously relax when you’re stressed out,” says thefounder of PranaVayu Yoga. “The exercise itself is relatively basic—you simply laydown in a comfortable position and methodically scan your entire body for areasof blockage or tension. When you find a spot that feels tense, you simply imaginethe tension melting away until you actually feel the area softening.” Here’s how

to start the year on a stress-free note.

Preparation: Begin by coming to a comfortable reclining position. Lay downon your back with both eyes closed. Make sure your whole body is in alignment,your head is in line with the rest of your spine, and your arms and legs rest acomfortable distance away from your sides. If it’s uncomfortable to rest your headon the floor, cushion your head with a blanket or small pillow. Your palms can faceeither up or down. Try both and see which of the two works the best for you.

Once you have found a comfortable position, relax and let go. Cast your awarenessto the crown of your head. Scan the crown of your head from the inside out.Mentally relax any areas of tension that you might encounter. Ask those areas torelax or imagine the tension melting and softening. Once you have relaxed your

crown, scan downward from the crown of your head to the third eye (space inbetween your eyebrows) and the intervening space in between and in the front andback. Allow every space your gaze touches to become softer and more relaxed.

Then, reverse the process, ending with the crown of your head. At the end ofthe exercise, redirect your focus to the sound of your exhales for five minutes.Whenever your mind wanders elsewhere, mentally redirect awareness to your

breath and begin all over again.

Third eye to the centerthroatCenter throat to tips of

shouldersShoulders to elbowsElbows to wristsWrists to fingertipsFingertips to wristsWrists to elbowsElbows to shoulders

Shoulders to center throatCenter throat to centerchest

Center chest to navelNavel to low bellyLow belly to hipsHips to kneesKnees to anklesAnkles to the tips of yourtoes

Banish Stress inthe New Year

—Carrie Stevens

Continue to scan downwardfrom your:

From crown

to toes!


Excellence inEducation

Graduate Schoolfor Certified

Pilates Instructors

AdvancedTeacher Training

for Mat andAll Apparatuses

Full 2-Year

Program,Philadelphia

WeekendWorkshops for

ProfessionalDevelopment

Classical andExpanded Exercise

Vocabularies

Problem Solving,Skill Building,

BiomechanicalAnalyses

p i n e l a

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CONTACT:

Karen H. Carlson, Director@ (215) 545-2212 [email protected]

For information & calendar

pinelandpilates.com

I n s t r u c t o r : L e a Y

e a g e r


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Enter to win a free conference registration.Details at pilates.com/trainfree | pilates.com | 1-877-PILATES (745-2837)

Pilates on Tour

®

2013CONTINUING EDUCATION FOR PILATES PROFESSIONALSAtlanta, GADenver, CO

Phoenix, AZ

Washington, DC

London, UK

Chicago, IL

be inspired


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O

N

T H E R E D C A R P E T

This past November, at the 12th Annual Meeting of the PilatesMethod Alliance in Sin City, there was one rockin’ party. We’re,of course, referring to the Pilates Style/Pilates Anytime event,held at the Mirage’s swanky Revolution Lounge on the Las

Vegas Strip, where the Pilates community united to celebrateour contest winner, the lovely Sharon Gallagher (check out herexercise story on page 72), and let off some serious steam.The dance floor, brimming withsome not-so-pro dancers,

(now Pilates pros) and some was a platform for constantchatter and plenty of shakin’. We had a blast partying thenight away with co-hosts Kristi Cooper, John Marston and TedJohnson, co-founders of Pilates Anytime, and Pilates mastersand accomplished teachers from all over. Thanks to all theattendees for making it a night to remember!

For the second year in a row, we joined forces with Pilates

Anytime to roll out the red carpet—literally—in celebration of

all–things–Pilates and The Next Pilates Anytime Contest winner,Sharon Gallagher.

Party at the PMA!


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OPPOSITE PAGE, FROM TOP, LEFT TO RIGHT: FROM LEFT:

PILATES STYLE ’S OWN GOLDEN COUPLE MATTHEW AND

BAMBI ABERNATHY, WITH BROTHER-IN-LAW AL ALLEN AND

SISTER TIFFANY ALLEN; LAST YEAR’S CONTEST WINNER,

ZAYNA GOLD WITH PS MANAGING EDITOR AMANDA

ALTMAN; FROM LEFT: BLOSSOM LEILIANI CRAWFORD,

BRETT HOWARD, NICOLE SINOFF AND KYRIA SABIN; THE

AMAZING JULIAN LITTLEFORD WITH RED CARPET HOSTESS

TRACEY MALLETT; FROM LEFT: CHERRY HERZOG, KEVIN

BOWEN AND CHRISTY ANDERSON OF PEAK PILATES; KENENDLEMAN, BALANCED BODY FOUNDER AND CEO, WITH

JILLIAN HESSEL, “THE TEACHER’S TEACHER”; CHRISSY RUBY

AND HER HUSBAND CRAIG RUBY FROM PHI PILATES WITH

SUZANNE MARTIN, PT, DPT; ALAN HERDMAN (THIRD FROM

LEFT) AND MAURO OSSOLA, WHO WE SHOT EARLIER THAT

DAY FOR AN EXERCISE STORY, ARE SURROUNDED BY SOME

PILATES BEAUTIES; TOM MYERS OF ANATOMY TRAINS WITH

ELIZABETH LARKAM.

THIS PAGE, FROM TOP: TEAM FLETCHER PILATES!; PMA

BOARD MEMBER TRENT MCENTIRE AND EXECUTIVE

DIRECTOR ELIZABETH ANDERSON; KRISTI COOPER

SHOWERS THE NEXT PILATES ANYTIME INSTRUCTOR

CONTEST WINNER SHARON GALLAGHER WITH FLOWERS;

MATTHEW AND BAMBI WITH FELLOW PARTY HOST JOHN

MARSTON, CEO AND CO-FOUNDER OF PILATES ANYTIME;STELLA LAMPKIN FROM BASI PILATES AND BRANDON

DOUGLAS GAMBLE, BASI FACULTY AND HOST.

EVENTS 2013:

ARIZONA

FEB. 1ST-3RDwww.thepilatescore.com

MEXICO CITY

APRIL 5TH-7THwww.truepilatesny.com

CHICAGO

MAY 3RD-5THwww.thepilatescore.com

NEW YORK CITY

JUNE 7TH-9THwww.artofcontrol.com

VALENCIA

JULY 5TH-7THwww.valenciaclassicalpilates.com

WWW.PILATES-GRATZ.COMKathryn Ross-Nash

Want more? Visit our Facebook page,www.facebook.com/pilatesstyle, for anextra dose of Red Carpet–worthy photos!


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ASK THE EXPERTS

by Rael Isacowitz and Leslie Dantchik, MS

Rael Isacowitz, MA, has been practicing

Pilates for more than 30 years and is

recognized internationally as an expert

in the field. In 1989, Rael founded

BASI Pilates®, a comprehensive Pilates

education organization represented

throughout the world.

Nutrition expert Leslie Dantchik, MS,

is the author of the health blog

www.alphabitesnyc.com. The

longtime Pilates and exercise enthusiast

has a Masters in Applied Physiology

and Nutrition from Teachers College,

Columbia University.

Q. My prenatal Pilates client, who’s almost 20 weeks, mentioned her doctor saidshe could continue doing many Pilates exercises lying on her back. This goesagainst my training. Will you set the record straight?

working with second- and third-trimester prenatal clients •boosting ankle and foot strength • calcium sources for non-milkdrinkers • time- and money-saving meal ideas

Q

& A A S K

T H E E X P E R T S

A. I have worked with manypregnant women over theyears, and I have always found

it particularly gratifying. However,I decided to turn to BASI® Pilatespregnancy specialist Leah Stewart, whoteaches internationally for BASI and hassuccessfully introduced the Pre-andPost-Natal Certificate course to oureducational offering. Her views echomine on the topic.

“After 20 weeks gestation, it isrecommended that pregnant womenshould not lie flat on their backs forany extended period of time. Afterthat 20-week mark (give or take), the

weight of the baby, uterus and extra fluidcan compress the inferior vena cavaand lower aorta when lying supine,potentially resulting in a disruptionof blood flow and ultimately oxygenexchange from mother to baby,” saysStewart. “Yet, many teachers tend tooverreact to this guideline, and inthe process eliminate much ofthe repertoire.”

Stewart continues,“Chances arethat if a pregnant

woman lies supinefor too long, she

will feel the effects long before thebaby will be affected. She may feellightheaded, dizzy, short of breath

and uncomfortable in that position,especially in the third trimester.“The concern is really when a

woman lies supine for an extendedperiod of time—extended beingthe key word. Typically, we do notlie supine for that long during Pilates(during footwork, perhaps, but thatcan be adapted). Lying flat on theback late in pregnancy is more of anuncomfortable position to get intoand out of than a ‘dangerous’ one.This is why making the necessary

modifications to the movement orutilizing accessories and props to alterthe supine position is commonly used

and recommended.” By modifying thepositions for the pregnant client wenot only make it safer, but we make hercomfortable and still able to performthe exercises effectively and correctly,which is essential.

“Simple supine exercises likepelvic tilts or the Pelvic Curl are fineto perform after 20 weeks. With slightmodifications to supine positions—such as using a prop to raise the head,neck and chest to elevate the heartand alleviate any pressure—

continued on page 24


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A structured program for every Pilates professional to ensure that

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Q.

Why are foot and ankle

strength and flexibility

important? How can I work

these areas?

A. No one can argue that the foot is the foundationof the body, certainly when we’re upright. Thefoot and ankle are key components in many

everyday activities, particularly for the gait cycle,which we perform hundreds, if not thousands, oftimes a day. As such, we need to pay particular attentionto the alignment of the foot-ankle complex and addressits strength and flexibility. Any deviations from correctalignment will cause undue stress on the body’sstructure and compromise the integrity of the body’salignment all the way up the kinetic chain, potentiallyleading to chronic ailments and injuries.

The foot is made up of 26 bones, 33 joints andmore than 100 muscles; that in itself speaks to thecomplexity of achieving good alignment. Yet, a jointthat must be singled out is the subtalar joint, whichsits between the talus and calcaneous and is a gliding

joint, responsible for inversion and eversion of the foot(these movements facilitate pronation or supination).Excessive movement —or restriction—in either thedirection of pronation or supination will greatly affectgait and the entire body’s movement.

In terms of working this area, every Pilates sessionshould have an entire section dedicated to it. In theBASI® Block System, we simply call it Foot Work. Of

course, theentire lower body,and in fact the entirebody, is involved in all Pilates movements, but in FootWork, the focus is on the foundation of the body—thefeet. I suggest doing the footwork with relatively highresistance within a person’s maximal functional strengthload, meaning the maximum load that a person canwork with while maintaining the integrity of the body’salignment (including, very importantly, the feet).

There are many muscles that both stabilize and areresponsible for movement of the foot-ankle complex,

both intrinsic (within the foot) and extrinsic (outsideof the foot but which control the movement of thefoot). The key is achieving a balance of strength andflexibility between the many muscles. When thereis balance within the complex, good alignment andefficient movement can be achieved. Speaking ofbalance, some of the best closed kinetic chain exercisesfor the foot-ankle complex involve balance, such assome of the upright exercises on the Wunda Chair. These address strength, flexibility and alignment, butalso the proprioceptors, which are abundant in thisregion. Ultimately, it is about synching the mind andbody—the essence of Pilates! —R.I.

many of these Pilates exercises canbe performed safely, effectively andcomfortably. I modify many exercisesby doing them on the elbows, seated,lying on the side or in a quadrupedposition. I also add support, especiallyfor footwork on the Reformer, witha cushion, ball or my favorite, the

Jumpboard,” Stewart adds. Years ago, I regarded pregnant

women as being limited in ability andtaught them as I would a person whois injured or recovering from surgery.But after working with many fit,

driven and incredibly strong pregnantwomen, I started viewing them asathletes with specific needs, as if I wastraining them for the “Super Bowl”—giving birth!

“Certainly there are drasticchanges in a woman’s bodyduring pregnancy that require

attention, sensitivity and wise, safechoices, but the physical, mentaland emotional strength that theycould potentially acquire throughPilates has the ability to helpthem experience labor, birth and

motherhood with grace, strengthand confidence,” agrees Stewart.

In short, some supine positions canbe used after 20 weeks gestation.They should last no longer than fiveminutes, and the pregnant client mustfeel comfortable getting in, staying inand getting out of the position. Please

also note that each woman is differentand every pregnancy is different. Whenin doubt, err on the side of cautionand certainly if there is any history ofprior difficulties, seek advice from thewoman’s OB/GYN. —R.I.

continued from page 22

subtalar joint


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Q. What are some healthy ways ofincorporating calcium into your diet aftercutting out products that contain lactose?A.

It’s no secret that calcium, an essential nutrient, is critical formaintaining strong bones and teeth, as well as playing akey role in muscle and nerve function and blood pressure.

But while milk, yogurt and cheese are usually the go-to calciumsources, these foods are off limits when you’re lactose intolerant.

With the Recommended Daily Allowance (RDA) of calcium foradult men and women set at 1,000 mg, you might feel that this willbe hard to achieve if you eliminate dairy foods. Fear not! There are avariety of other healthy options from almost every food group that canhelp you reach your daily calcium goal.

Start by searching the vegetable aisle. Dark leafy greens,including kale, broccoli, bok choy, and collard and mustard greens,

are great sources of calcium. For example, onecup of chopped kale provides about 10

percent of your daily total. Althoughtechnically spinach, Swiss chard

and rhubarb are high in calcium,they also contain compounds

that make it hard for our bodiesto absorb it. Cooking them may help

slightly, but don’t let that stop you fromincluding them as part of your diet—they

are also loaded with other valuable nutrients.Protein-rich foods like tofu, soybeans, salmon

and sardines (with bones in) are also good sourcesof calcium, as are sesame seeds, flaxseed and

almonds. And while fruits are not generally thought ofas calcium-rich, a few exceptions include oranges, driedfigs, dates and olives.

Nowadays many whole-grain products (oatmeal,cereal), juices (orange juice) and non-dairy milk

alternatives (soy, almond or rice milks) arefortified with calcium as well. Even dried herbs, such as basil, thyme, rosemary and oregano,can provide a little bit of calcium plus enhancethe flavor of any dish.

Remember to also get the necessary RDAfor vitamin D (15 mcg), since it’s crucial forcalcium absorption. If you’re still having troublereaching your goal, a multivitaminwill supplement your body withthe calcium it needs. —L.D.

Q.I’m looking for dishes

I can make for dinner

and pack for lunch the

next day. Will you spill

some of your all-time favorite, no-frills

ideas that fit the bill?

A. Leftovers don’t have to mean day-old takeout anymore. All it takes issome planning and tonight’s dinner

can easily become tomorrow’s lunch. If you’re

looking for simple, no-fuss dishes, why nottry one-pot meals? Two of my favorite recipesare not only nutritious, but taste even betterthe next day.

As the weather turns colder, there is nothingmore warming or filling than a bowl of chili. Inplace of beef, I substitute lean ground turkey orchicken, which lowers the overall fat content. Ialso add kidney or garbanzo beans, tomatoes and spices, which makes this a protein-packedmeal loaded with fiber as well as vitamins A and C. Keep in mind, though, if you want to usetoppings like sour cream or shredded cheese,

opt for the low-fat versions instead.Short on time? Another go-to meal I loveis stir-fry. By making a few adjustments, thisotherwise high-calorie meal can be a healthyoption for dinner or lunch. For starters itrequires very little preparation, and it’s a greatway to meet your daily serving of vegetablesin one meal. Just add a lean protein—likeskinless, boneless chicken breast or shrimp—to your favorite fresh or frozen vegetables—likebroccoli, peppers and mushrooms. Using asmall amount of canola oil, which has a highsmoke point and is lower in saturated fat, along

with low-sodium soy sauce, will cut the fat andsodium content without sacrificing taste. Alsoswap brown rice for the white stuff to increasethe fiber content.

When it comes to leftovers, practicingproper food safety rules is a must to protectyou from foodborne illness. Make sureleftovers are refrigerated within two hours ofcooking and store your food in small, shallowairtight containers. This will help it cool quicklyand make it easier to reheat the next day.

Whether you follow an existing recipe orcreate your own, one-pot meals will not only

stretch one meal into two, but they’ll save youmoney, too! —L.D.

UNEXPECTED FOOD SOURCES, LIKE

KALE, TOFU, OLIVES, SALMON AND

BOK CHOY, WILL HELP BOOST YOUR

DAILY CALCIUM INTAKE.


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When you love what you do enough that it drives your Pilates passion to become your Pilates profession, we

can help you take it to the next level. Whether you are at the very beginning of that profession, or seasoned,

The Pilates Center Teacher Training Program (TPCTTP) has a course of study that will challenge you,

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Established as a studio in 1990 and as a Pilates teacher training program in 1991, we have born witness

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Photos from TPC’s past.


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T E

A S E R

O N T H E G O

A Few

Good MenIf you’ve ever doubted thatPilates is for guys, too, readon for an inside look at

Pilates master Jay Grimes’grueling Men’s Workshop,which left some of theworld’s most talented maleinstructors, well, breathless.

by Heidi Dvorak

In early October, 40 instructors from the world overgathered at Vintage Pilates in West Los Angelesfor The Men’s Exercises Workshop taught by first-generation Pilates teacher Jay Grimes. All eyes wereon 10 men—all top-notch instructors themselves—who were in the midst of a grueling “warm-up” thatlasted more than 45 minutes and included threereps of more than 25 exercises: Leg Circles, RollingLike a Ball, Single- and Double-Leg Pulls, Criss-Cross, Corkscrew, Rollover, Scissors, Bicycle, Bridge,Jackknife, Boomerang, Crab, Saw, Swan, Swimming,Bridge and more.

There were no breaks during the four-hourworkshop, which focused on some of the mostdifficult of the classic exercises, as evidenced by thesweat dripping from the all-male demonstrators, whoincluded Chris Robinson from San Diego; FredrikPrag of Stockholm; Elio Dalla Giovanna of Zurich; andRick Morris and Chris Blackburn from Seattle as wellas locals Ken Heizman, Ken Krech, Tom Oksner andAdam Checchi.

Grimes’ “encouraging” words were more drillsergeant than nurturing teacher: “What are youlaughing at, soldier?” he barked at Dalla Giovanna.“Faster, Fredrik, faster,” he hissed, although smiling, at

Prag. “No fidgeting. Prove you’re under control.”

P H O T O G R A P H Y B Y K A Y L A N L I B B Y @ E

D I T . P H O T O G R A P H Y

THE MASTER, JAY GRIMES HIMSELF, AT WORK


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CLOCKWISE FROM TOP LEFT:

GRIMES SUPPORTS FREDRIK PRAG

ON THE REFORMER; GUIDING A

VERTICAL RICK MORRIS; CHRIS

ROBINSON SHOWS INTENSE FOCUS;

CHRIS BLACKBURN ON THE CADILLAC,

UNDER GRIMES’ WATCHFUL EYE

Grimes makes no apologies to women forreviving the “Men’s Exercises.” “The worldwas different back when Joe taught,” saysGrimes, who began his studies with Pilatesin the mid-’60s. “Pilates was developedby a man, for men. Joe created exercisesspecifically for boxers, gymnasts, any kind ofathlete—nobody else exercised back then.Joe’s exercises emphasized upper-bodystrength. Boxers needed to take and give

a punch. The only women who showed upwere dancers.”But why revive this old-school way of

teaching now? “A terrible thing has happenedto Pilates,” Grimes explains. “Many of Joe’soriginal exercises have been lost becausethey’re incredibly difficult and Pilates has beendumbed down. There was none of this, ‘Doyou need a pillow?’ or ‘Do you need a break?’These guys are going to be sore,” he notes asthe men press on through the second, thirdand fourth hours of the workshop, tacklingbrutal pushups with claps in between, and

complicated versions of Headstand, Bridgewith straps, and Swakatee on the Reformer,Cadillac and Neck Stretcher as well as otherrarely seen moves.

“The truth is that men’s bodies aredifferent from women’s,” he says. “Mendon’t care about the pelvic floor. They wantto sweat.” Women, however, can take heart.Grimes points out that even though this is“elite stuff,” these exercises can be performedby any dedicated client who’s willing to workhard. As he puts it: “Joe kicked ass.” PS

For more information on Grimes’ upcoming workshops,visit www.vintagepilates.com.


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Call us toll free at

866 573 4945

[email protected]

www.pilatesmethodalliance.org

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We recommend that club operators and studio managers

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T E

A S E R

C O R E

by M. Lindsay Smith; Modeled with Ariel Abreu

Mixed Martial Arts (MMA) fighters put their bodies through the gauntlet ofmovement and physical exertion. They require strength and flexibility in almostevery position imaginable, so Pilates makes the perfect supplement to theirtraining. Do the following mat exercises three times per week to up your game.

Moves of the Month:For Mixed Martial Arts!

P H O T O

S B Y A N D R E W O

’ B E I R N E / A O B S T U D I O

Criss-Cross Turn to increasestrength and control for rolling BJJmovements.

1. Lie on your back with both

knees into your chest, and placeyour hands behind your head,elbows pointed out to your sides.

2. Curl your head off the floorand twist your left elbow towardyour right knee with bothshoulders off the floor whilesimultaneously extending yourleft leg away from you.

3. Slowly begin to extend yourright leg in line with your left

while rolling to balance on theright side of your hip and waist,keeping your shoulder and legsoff the floor.

4. Just as slowly, start to re-bendyour right leg and return yourhips to the traditional Criss-Crossposition, then repeat on your otherside without dropping your head.Do 2–3 sets.

Kneeling Side-Kicks tochallenge and increase stability forkickboxing and Muay Thai kicks.

1. Start by kneeling with both hands

behind your head, elbows pointed outto your sides. Lean to your right side,placing your right hand (or fist) on thefloor in line with your shoulder andlifting your left knee to hip height whilekeeping it bent at a 90 degree angle.

2. Extend your left leg out from yourknee, then return to a bent position.Do 3–5 reps.

3. Extend your left leg out again, thenkick your leg forward and backward for

3–5 more reps.

4. Do front pushes: Flex your left footat a 90 degree angle to your front andthen bend and straighten your leg foranother 3–5 reps.

5. Bring your left leg back to itsoriginal bent position and lift off yourright hand to return to the kneelingposition. Repeat on your other side.

T I P S : Movements of the leg

should mimic those of kicks. Do notoverextend your tailbone back.

Rolling Like a Ball toStanding to perfect Brazilian

Jiu Jitsu (BJJ) movementsrequiring the ability to movefreely from mat to standing whilekeeping the limbs free for MuayThai strikes.

1. Sit with your feet together andknees apart and curled tightlyinto your chest, hands on yourankles. Lean back slightly on yourtailbone, balancing your feet offthe mat.

2. Roll back and forth, balancing atthe top of the movement for 1 or

2 reps.

3. Then, continue rolling and endby standing at the end of the roll.Squat back down with control tostart the next roll, keeping flow withthe movement. Do 4–6 repetitions.

VAR IAT IONS : Your arms canbe extended straight forward,crossed in “genie position,” or

your elbows bent with your handsbehind the head.

STEP 3 PICTURED

STEP 3 PICTURED

LINDSAY DEMONSTRATES STEP 2,

ARIEL DEMONSTRATES STEP 3


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pilatesstyle.com 33

On Neutral GroundFor beginner practitioners—and sometimes advanced ones, too!—workingin neutral spine can be a difficult task. That’s why we love Neu Spine, asoft pad made of eco-friendly foam that lets you practice Pilates effectivelyanywhere without sacrificing technique. This multitasking tool facilitates aslew of positions—think hip extensions on the mat, Stomach Massage on theReformer, and footwork on the Chair—and helps you relax into neutral whileyou move, prompting deeper connection to core muscles, safer stretchingand optimal breathing and circulation. With three sizes available based onyour lower back’s natural arch (small, 1 ⁄ 2”; medium 3 ⁄ 4”; and large 1”), Neu Spinefeatures a no-slip base grip, perfect for using on the mat, Reformer or Trap

Table ($39.99; www.neuspine.com). —Carrie Stevens

During Pilates teacher training, first-generation teacher Romana Kryzanowskahas famously asked her students, “What did you learn today?” Even thoughshe questioned us apprentices nearly every day, it wasn’t until I started my ownPilates business that the words finally hit home.

My schedule was slowly growing and my finances were limited. Nearly all of

my workouts were simply me working out, and I didn’t have access to anotherinstructor for regular lessons. So I vowed to maintain my own fitness regimenuntil I could find a teacher and commit to weekly privates.

That’s what led me to an “aha! moment,” when I realized what Romana hadreally been asking us all along: “What did you learn today?” From that dayforward, each workout became a way to tune in, to unveil at least one pieceof new information about my body and therefore the exercise I was doing—orvice versa. I was finding depth, my friends!

I am not advocating just working out solo as a substitute for regular lessonswith another teacher by any means. However, I propose that every day weaccess the knowledge we currently possess to further hone our understanding

of the method. It costs nothing and only takes an hour, three times per week.

With that in mind, we challenged a few top instructors to answer Romana’squestion. Here’s what they said.

“Every morning when crossing the Golden Gate Bridge, I envision my auraas a living tree grounded with a vast root structure, flourishing aboveground with well-ordered branches filled with leaves bearing fruit. Thedaily ritual of tending to this tree includes solo movement practice to tunemy structure (fertilizing the root system) and exploration of movementsequences for clients (preparing the fruit for giving).”

—Balanced Body master teacher Elizabeth Larkam

“How to do the Control Push-Up Reverse correctly by connecting the feetand legs to the powerhouse. Jay Grimes initially guided me to find thisvaluable connection. The Control Push-Up Reverse is such a hard exercise.I feel if I can get the connection here I can use it whenever I have to liftone leg or both legs throughout the Pilates system. When I do it properlyand maintain this connection to the lower body, I find tremendousstrength and control.” —Chris Robinson, owner of Core Coach Center in

La Jolla, CA, and Chicago, IL

Single-Leg Russian Squats to strengthen the legs using a fullrange of motion.

1. Stand with one leg extendedforward off the ground and your armscrossed in a “genie” position.

2. Squat straight down on yourstanding leg, then return to standing.Repeat on your other leg. Do 3–5sets, alternating legs.

VAR IA T ION : Extend your armsforward and have a teacher or partnerassist in leveraging the squat.

Romana Kryzanowska–trained M.

Lindsay Smith regularly works with

Muay Thai and MMA fighters

( www.knockoutpilates.com ) and is

also the Regional Pilates Manager for

Equinox in NYC, the largest Pilates program

in the world ( www.equinox.com ). Ariel

Abreu is a champion Muay Thai fighter

with Take on Productions in NYC and

trains with Camp Undefeated

( www.campundefeated.com ).

For more answers continue to page 98.

VARIATION PICTURED ABOVE

Self Study by Andrea Maida


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T E

A S E R

W E L L N E S S

NORTHEASTWinter Squash

Fascinating Fact: Squash lasts about a month on acool, dark shelf but only about two weeks in the

refrigerator.Get Creative! Make a quick veggie soup: Roastsquash, split in half and place face-down, on a

cookie sheet with about one inch of water for30 minutes. Scoop out the flesh and blend with

veggie broth and cinnamon.

BroccoliFascinating Fact: A cup of broccoli has more than half thecalcium as a cup of milk.Get Creative! Broccoli is delicious roasted on a cookiesheet, with coconut oil spread thinly on top, which helpsto deliver a deep, warm flavor.

SOUTHEASTSweet Potatoes

Fascinating Fact: The sweet potato is not actually apotato—it’s a member of the Morning Glory family.Get Creative! Make baked sweet potato fries: Slice spudsinto thin strips and bake on a parchment-lined cookiesheet until crispy.

CabbageFascinating Fact: High-fiber cabbage is anexcellent stomach sweeper.Get Creative! Place sliced red cabbageinto a zipper bag with sea salt and allowit to sit overnight in the refrigerator. Thissoftens the cabbage, making it easier to digest, plus it

tastes great in salads and stir-fries.

MIDWESTSugar Snap Peas

Fascinating Fact: The peas, filled withcalcium, iron and vitamins A and C, will

last longer in the refrigerator if youdon’t wash them first.Get Creative! Slice the peas thinly

and eat ’em raw in a salad.

LettuceFascinating Fact: The darker the lettuce leaf, the higher

the nutritional value.

ROASTED ONION AND PARSNIP SOUP WITHCURRY AND HOT CHILE

This thick and creamy soup tastes extra delicious whentopped with cheese or chopped parsley, arugulaor spinach.Serves 4–6

1 POUND RED AND WHITE ONIONS, ROUGHLY CHOPPED½ POUND PARSNIPS, ROUGHLY CHOPPED2 TABLESPOONS OLIVE OIL2 TABLESPOONS COCONUT OIL1 TABLESPOON CURRY POWDER3–4 CUPS VEGETABLE BROTH

½ TEASPOON CHILI POWDERSALT AND PEPPER TO TASTE

1. Preheat oven to 400°F. 2. Toss the onions, parsnips, oliveoil, coconut oil and curry powder into a Dutch oven or roastingpan and place in the oven for about 40 minutes or until soft,stirring occasionally.3. Remove the pot from the oven andplace on the stove over medium heat. 4. Add the broth andchili powder. Let the soup cook for at least 20 minutes. 5. Season with salt and pepper to taste.

Recipe excerpted from Veggies for Carnivores: Moving Vegetables

to the Center of the Plate by Lora Krulak (September 2012, Changing

Lives Press, $21.99). For more information and to purchase a copy visitwww.LoraKrulak.com .

Get Creative! Use romaine lettuce leaves as sandwich boats.Fill the leaves with avocado and veggies or your favoritesalad, like tuna, egg or tofu salad.

WEST COASTOnionsFascinating Fact: The best way to avoid

tears while chopping an onion? Use a verysharp knife.Get Creative! Make Roasted Onion andParsnip Soup with Curry and Hot Chile! (See recipe below.)

CeleryFascinating Fact: Celery can stay fresh in the refrigerator forup to a week if packed properly: Wrap it in a paper towel andthen place it into a zipper bag.Get Creative! Add chopped celery to mashed avocado orguacamole for extra crunch, a lighter taste and to lower thefat content.

Just because farmer’s stands arein hibernation, that doesn’t meanyou can’t get your fresh-veggie fix.We turned to nutritional chef andlifestyle coach Lora Krulak, author ofVeggies for Carnivores , for the low–

down on winter’s best produce, nomatter where you live. F a r m

e r’s Mar k e t


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pilatesstyle.com 35

—Christina Jaenicke

cancers, heart attacks and otherdiseases. While the body cannot

absorb natural citrus pectin (themolecules are too large for thedigestive tract), a modification inmolecular size and structure, viasupplement form, allows it to beabsorbed through the body’s GItract, eventually helping to blocksuch diseases associated withgalectin-3, including melanomaand prostate cancer. So pairyour next orange with a dose ofmodified citrus pectin—it couldhelp save your life.

Great news for chocoholics: You don’t have to feelguilty about your addiction anymore! In one ofthe largest studies ever completed on the health

benefits of chocolate, reported by The CochraneLibrary, researchers found that the sweet stuffplays a significant role in lowering blood pressure.

But before you down an entire pan of fudge,there is one catch: The health benefits were onlyfound in products containing significant amountsof the antioxidant molecule flavanol, whichcomes from the cocoa plant itself. Researchersfound that flavanol helped the body to producemore nitric oxide, causing blood vessels to relax,which lowers blood pressure.

Unfortunately, these healthy flavanols are oftendestroyed while processing cocoa seeds, so your

average chocolate bar might not do the trick. Optfor 70 percent cocoa or higher dark chocolate andcocoa powders instead of milk chocolate varieties.

With Valentine’s Day around the corner, werounded up our favorite picks to deliver thatcocoa fix. Here’s to a happy, healthy February 14for you and your sweetie!

Cocoa For Your (Sweet) Heart

Oranges contain more than just your daily boost of vitamin

C, according to a recent studyconducted by Dr. Isaac Eliaz,MD, founder and medicaldirector of the AmitabhaMedical Clinic in California.Researchers observed nearly8,000 people over the courseof a number of clinical trialsand discovered that citruspectin, found in the white pithof oranges and other citrusfruits, could help reduce thenegative effects of galectin-3,

a blood protein linked toan increased risk of certain

An Orange aDay to KeepCancer Away

Godiva ChocolateChunk Brownies Each batch, made from70 percent deep darkchocolate, arrives straight

in a pan to slice and sliveras you desire —moderationis key! ($25 for 1.5 pounds;www.godiva.com).

While we’re busy working out our abs, legs, butts and more,we tend to forget about two of the most important areas of ourbodies—the hands and wrists. Here’s a roundup of some of thebest tools to keep these parts, well, handy.

Put Your Hands Up!

Available in soft, medium,or firm resistances, OPTPHandmaster Plus helpsbuild muscle balance andstamina by working all the

muscles in your hand ($15.95per ball; www.optp.com).

bends, rotates and manipulatesto help you build and regainpower in your hands, wristsand arms; plus it helps relievehand soreness ($19.99 per bar;www.rejuvenationrehab.com).

Great for textile and fine motorskills, Aaron’s ThinkingPutty improves hand strength

and can help relieve carpaltunnel syndrome ($12.99 pertin; www.puttyworld.com).

—Valentina Palladino

ChocovedaGoddessBox Gift thegod(dess) in yourlife with these allnatural, dairy-free, 72 percent

dark chocolate truffles ($35 per 12-piece box;www.chocoveda.com).

Dove Promises Silky SmoothDark Chocolate Satisfy alate-night sweet tooth with oneof these decadent squares,which comes with a specialmessage under the wrapper like,“Be fearless” or “Dare to lovecompletely” ($4.79 per 8.5-ouncebag; www.walgreens.com ).

Natural Fitness Wrist and Arm Recovery

—Valentina Palladino


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pilatesstyle.com 37

POST–WORKOUT

STRING CHEESE

THE EXPERT SAYS: “String cheese is a great portableoption; when combined with crackers and grapes, itmakes a suitable meal.”

TRY: Organic Valley Organic Stringles, full of calciumand great for your busiest, on-the-go days. Choose fromMozzarella, Mild Cheddar and Colby Jack ($4.29 per6-ounce bag; www.organicvalley.coop ).

NUTRITION FACTS: Per piece (Mozzarella): 80 calories;

6g fat; 0g carbs; 7g protein —Valentina Palladino

GREEK YOGURT

THE EXPERT SAYS: “Greek yogurt is a high-protein yogurtwith calcium that also delivers adequate carbohydrates whenpaired with fruit.”

TRY: Fage Total 0% Greek Yogurt, which is so thickand decadent that it tastes almost too good to be sohealthy ($1.59 per 6-ounce container; www.fageusa.com).

NUTRITION FACTS: Per 6 ounces: 100 calories; 0g fat;7g carbs; 18g protein

WRAP

THE

EXPERT

SAYS: “Youcould paira high-fiber wrapwith TribeHummusfor a tasty,balanced

snack.”

TRY: La Tortilla Factory Fiber & Flax CornTortillas are versatile and packedwith 200mg of omega-3s ($5.38 per10.58-ounce bag;www.latortillafactory.com).

NUTRITION FACTS: Per 2 tortillas:90 calories; 1.5g fat; 21g carbs; 2g protein

HUMMUS

THE EXPERT SAYS: “Hummus witha pita or wrap is a tasty way to balanceprotein and carbohydrates for musclerecovery.”

TRY: Tribe Hummus, availablein creamy, all natural and organicvarieties like Garlic and Sweet RoastedRed Pepper ($2.99 per 8-ouncecontainer; www.tribehummus.com).

NUTRITION

FACTS: Per 2tablespoons(Classic): 60calories; 5gfat; 4g carbs;

2g protein

“Try to consume these foods within an hour after

your workout for the best results,” says Schmitt.


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5 6

89

10

7

Clean-smelling, musky Tsi-LaMisaki has refreshing notesof mint and French lavender.

The unisex scent also containsactive extracts like antioxidant-rich goji berry and rooibos ($95 for 1.69 fluid ounces;www.tsilaorganics.com).

Tsi-La Fiori D’Arancio features tones of caramelizedvanilla beans, making it a playfultake on a woodsy scent ($95 for1.69 fluid ounces;www.tsilaorganics.com).

7

8

OUTDOORSY

Pacifca SpanishAmber, made with corn-sourced alcohol, combines

amber with sandalwood andbergamont for a light take on asensuous scent ($22 for 1 fluidounce; www.pacificaperfume.com).

Made in small batches thatcontinue to evolve with age,each batch of TallulahJane Natural Eau De

Parfum, a woodsy, amberscent spiked with rose andorange, is unique ($48 for 1 fluidounce; www.tallulahjanenyc.com ).

—Savannah Garrett

FEMME FATAL

9

10


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T E

A S E R

S T Y L E Sweaters for

Every Style

C OLOR B LOCK P ranc i ng Leopa r d O rgan ics K u ray

H i gh Low Swea t sh i r t , ma de f rom h igh-pe r f o rma nce Ze ugma o rgan ic co t t on, comes i n t wo h ues: B l

ue w i t h

T u r q uo ise (sh own), C l o u d G rey w i t h Re d an d Cha rcoa l

B l ack ($12 9; w w w.prancingleopard.com).

ME S H W e l ov e t he e y e -c a t c hi n g b a c k i n or g a ni c

c ot t on S t e w a r t + B r ow n La p B a c k P u l l ov e r ,

a v a i l a b l e i n na t u r a l ( show n) , se a m i st a nd b l a c k

( $ 224 ; w w w .s t e w ar t b r o w n.c o m) .

P A T T E R N T h ree Do t s Lo ng S lee ve C he v

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i la b le i n 1 0

na v y- lace d s ha des, l i k

e T ea l S u r f , s ho w n he re

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W H I M S I C A L S t a n d ou t w i t h c ot t on - b l e n d

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e m b r oi d e r e d w i t h a n i r r e si st i b l y sp a r k l y se q u i n

ow l ( $ 1 28 ; u s a.f r e n c h c o n n e c t i o n .c o m ) .



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The latest crop of knitwear is not justcomfy-cozy—it’s anything but boring!Here are our picks for sweater weather’scutest finds. Layer up!

—Amanda Altman F R I N G E F r e

e P e o p l e C l o u d B l u e F r i ng

e T u n i c

f e a t u r e s f u n k y b e l l s l e

e v e s a n d j u s t

e n o ug h s t r i ng s t o m a k e

i t i n t e r e s t i ng ( $ 1 6 8 ;

w w w. freepeop le.com ).

F A IR ISL E Wa r m up in Ve lve t by

g ra ha m spence r Ja leesa F a i r Is le ¾

S leeve Swea t e r, w h ic h con t a ins t oas t y

la m bswoo l ($ 15 8; w w w. vel ve t- tees.com).T W EED Q i H or i z on S c oop nec k S w ea t er ,

w i t h a n ul t r a -f a t t er i n g nec k l i ne , p ut s a mod er n t w i st on a p r ep p y w i nt er c l a

ssi c

( $ 1 88 ; w w w .qi new y or k .c om) .

ST R I P ES W ear all-c o t t on SUSS Nora B oa t nec k t hrough spring. A vaila ble in Korn blue/W hi t e (show n) C amel/I vory and B lac k /C harc oal($264; w w w .sussdesign.com) .

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E A T S M A R T


Urban Health Legends

Do calories really count? Are organic foods justa rip-off? Is exercise more important than whatyou eat? Our Rogue Nutritionist sets us straightabout some popular weight-loss legends.

by Jonny Bowden, PhD, CNS, aka “The Rogue Nutritionist

TM

”

Debunked


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pilatesstyle.com 43

Myth #1:AS LONG AS YOU EAT HEALTHYFOODS, YOU’LL LOSE WEIGHT.I learned the hard way that this myth is

just wishful thinking when I spent a weekat a macrobiotic resort in Jamaica eatingnothing but “healthy” food and woundup gaining almost six pounds! Sure, if yousubstitute broccoli and carrots for Death

By Chocolate, you’ll lose weight, all otherthings being equal. But weight gain iscaused by an array of factors including, butnot limited to, calories and hormones. If youeat too much, even of nutritionist-approvedfoods like beans, fish, fruits and vegetables,you’ll eventually stimulate high levels of thefat-storing hormones and end up gainingweight. So before you scarf down an extra-large bag of veggie chips or raw almonds,keep in mind that healthy foods havecalories, too.

Myth #2: HAVING A BODY MASS INDEX(BMI) OVER 25 MEANS YOU’REOVERWEIGHT AND SHOULD DROP AFEW POUNDS.BMI—or as it’s sometimes called by healthprofessionals, the “Baloney Mass Index”—isat best an imprecise mathematical estimateof obesity. It’s just as inaccurate a measureof health as the bathroom scale. What reallymatters in health is adiposity, or body fat,and the BMI does not take into account

how much of your body weight is muscleand how much of it is fat. A football playerwith nine percent body fat and excellentaerobic fitness might tip the scales intoBMI “obese” territory, just as a 5’5” non-exercising woman who weighs 125 poundsbut has 35 percent body fat would rate as“healthy”. Don’t give the BMI more powerthan it deserves, which is no more and noless than the ordinary bathroom scale. Thismeans if you’re muscular, don’t freak outif your BMI is high; and if you’re thin butinactive, don’t fool yourself into believing

you’re healthy.

Before we get to the myths, a quick word about me. Thereason I’m called “The Rogue Nutritionist” is that I’m the onein the crowd pointing an unimpressed finger at boneheadednotions about nutrition, weight loss, diet and health. So as youmight imagine, myth-busting is one of my favorite activities.In this column, I’ve chosen 10 of my favorite doozies. Someare new; some are old but still around despite being pasttheir expiration dates; and some are enjoying an undeserved

resurrection from the graveyard of bad ideas.


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Myth #3:A VEGETARIAN DIET IS ALWAYS

HEALTHY.

When I was a trainer at Equinox gym backin the day, we had an expression: “Twinkie

Vegetarians.” These were people whowere adamant about “not eating anythingwith a face,” so they essentially lived on

Cap’n Crunch and spaghetti—which yes, istechnically a vegetarian diet, but probably theworst one in the world.

Vegetarian diets tend to be very high-carb diets, often including tons of starchesand high-glycemic grains that can exacerbateproblems related to insulin resistance,metabolic syndrome and diabetes. Andeven the best vegetarian diets can havesignificant nutritional deficits. For instance,there’s no vitamin B-12 in the plant kingdom(despite a huge amount of propaganda to thecontrary). Vegetarian doesn’t automatically

equal healthy, just as meat-eating doesn’tautomatically equal unhealthy. As the sayinggoes, the devil is in the details.

What’s most important when it comesto nutrition are patterns of eating. Somehealthy patterns can be primarily vegetarian,but others can be equally healthy and bePaleolithic (aka the Caveman Diet). Thosepatterns should almost definitely include aton of vegetables, but healthy patterns canalso include animal products such as grass-fedbeef and wild salmon.

The point isn’t that vegetarian diets are

bad, just that they’re not always good. Healthypatterns of eating come in all flavors.

Myth #4: PEOPLE WOULD BE MUCH HEALTHIER

IF THEY WENT GLUTEN-FREE.

I’m no fan of gluten but it’s simply not truethat gluten-free products are automaticallybetter than ones containing gluten.Unfortunately, a lot of gluten-free productssubstitute equally unhealthy ingredientsfor gluten. As William Davis, MD, points

out in his brilliant book, Wheat Belly: Losethe Wheat, Lose the Weight, and FindYour Path Back to Health (Rodale Books,2011), modern-day dwar f wheat—which iswhat we’re all eating—contains all sor tsof components in addition to gluten thatcan cause problems. For example, there’samylopectin A, which triggers the formationof small, dense LDL-B particles that are a keyculprit in hear t disease. (LDL-B particles arethe true bad cholesterol; the other type ofLDL, LDL-A, is harmless.)

That said, I believe grains and gluten

cause a lot more problems for a lot morepeople than we’ve previously believed. If

you’re one of those folks—or suspect youmight be—by all means go gluten-free oreven grain-free; you may see some majorimprovements. If, however, you have nounexplained inability to lose weight, nobrain fog, bloat or other reactions to grains(particularly wheat, barley, rice and oats),there’s no reason to assume that you’re goingto reap great health benefits from going

gluten-free. Gluten-free isn’t the whole pictureand it’s not necessary for every single person.

Myth #5:ORGANIC FOOD IS NO HEALTHIER

THAN NON-ORGANIC FOOD.

This myth was given a big boost by a recentstudy that compared the vitamin and mineralcontent of organic and non-organic foodsand concluded that organic food didn’t haveany more of these elements than non-organicfood. That assertion totally obscures the real

reason we eat organic food, namely becauseof what it doesn’t have: pesticides, chemicals,carcinogens, hormones, antibiotics, steroidsand other garden-variety toxins.

In fact, the same study showed thatonly seven percent of the organic producecontained detectable residues of pesticidescompared with 38 percent of conventionalproduce—something the media alsoconveniently neglected to mention. Alsooverlooked were the findings that organicproduce contained more compounds knownas phenols (which are believed to have

cancer-fighting properties), that organicmeat contained considerably lower levels ofantibiotic-resistant bacteria, and that organicmilk was higher in omega-3 fatty acids thanconventional milk.

So even if it’s true that organic andnon-organic produce have similar amountsof certain vitamins, that hardly makes themidentical when it comes to many othernutritional issues.

Myth #6: THE NUMBER OF CALORIES YOU EAT

IS WHAT DETERMINES WEIGHT LOSS.

This is another myth that has beenperpetrated by the Diet Establishment foryears, but that has recently been disproven.In a small study published in the JAMA:Journal of the American Medical Association,researchers compared three diets containingan equal number of calories—a low-fat diet,a low-carb diet and a low-glycemic diet—and then tracked how many calories people“burned up” on the three different regimes.The low-fat dieters burned the fewest calories

and the low-carb dieters burned the most.This demonstrated that it’s not just the


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number of calories consumed that

matters, it’s also where those caloriescome from. “The low-fat diet thathas been the primary approach formore than a generation is actually theworst for most outcomes, with theworst effects on insulin resistance,triglycerides and HDL, or goodcholesterol,” said David Ludwig, MD,PhD, one of the researchers involvedin the study.

Myth #7: HAVING A GLASS OR TWO

OF WINE A DAY WILL HELP

PREVENT CANCER.

On the one hand, moderateconsumption of alcohol has beenshown to be associated with areduction in cardiovascular risk. Onthe other, it raises the risk of breastcancer. (The latter finding was onlytrue in women who were deficientin folic acid, however, so make sureyou’ve got that covered—nearly allgood multivitamins contain 400 to

800 mcg.) Keep in mind: “Moderate”consumption of alcohol means one

to two drinks a day for men and one

drink a day for women.

Myth #8: YOU SHOULD EAT FIVE TO SIX

SMALL MEALS EVERY TWO

TO THREE HOURS.

This myth came from the ideathat eating “boosts” yourmetabolism. Unfortunately, that’s amisinterpretation of the facts. Yes,a few extra calories are burned bydigesting food (called the Thermal

Effect of Food, or TEF), but thataccounts for only about 10 percentof calories consumed, and is notaffected by how often you eat.Another theory behind this myth isthat smaller, frequent meals preventyou from getting ravenously hungry,thereby reducing the risk that you’llpig out at your next meal. ButAmericans have demonstrated timeand again that they don’t know whatsmall means when it comes to food.So you have people scarfing down

200- to 400-calorie “mini-meals”all day long in addition to their big


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pilatesstyle.com 47


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by Jacki Garland as told to Joanna Powellby Jacki Garland as told to Joanna Powell

When Broadway dancer–turned–Pilates instructor Jacki

Garland lost her leg, a future without movement seemed

unthinkable. But thanks to her method training—and a will

of steel—she’s healthy, mobile and still has the powerhouseof a leading lady!

The Sho Mus

G On!

S U C C E S S S T O R Y


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pilatesstyle.com 49

When I first met Romana Kryzanowska inthe early 1980s, I didn’t even know she wasinvolved with Pilates. My daughters, Jessicaand Samantha Gazzola, along with Romana’sgranddaughter, Daria Pace, began to take balletfrom Romana in a small class she taught at theiconic Ansonia Hotel on Manhattan’s UpperWest Side. From the start, I was aware that I wasin the presence of an extraordinary woman. But

little did I know then that Romana and I woulddevelop a decades-long friendship and thatshe would ultimately rescue me from financialwoes, life-threatening health problems and theamputation of my right leg.

Born to DanceGrowing up in Lawrence, Kansas, I lovedmovement. I studied ballet, tap, jazz andacrobatics. My mother went overboard trying tohelp me and my sister, Trish Garland, becomedancers. To pay for lessons, Mother did thedance teacher’s laundry and we cleaned the

studio. I came to New York City at 19 primed tomake it on stage. Four months after arriving, Ilanded my first part on Broadway, as a semi-soloist in Zizi with the French ballet star ZiziJeanmarie; I later toured with the companyin South Africa, which was wildly exciting andworldly beyond my dreams.

A wealth of roles followed: My first TVappearance was dancing with Tom Jones onThe Ed Sullivan Show . In 1970, I was cast as areplacement in Promises, Promises with JerryOrbach and then played Lizette in the originalBroadway production of The Happy Time with

Robert Goulet. I also toured with a number ofcompanies, including Applause, Applause. Iwas thrilled to be working with marquee actorsand top choreographers, doing what I loved.In 1973, my sister Trish and I participatedin the first taped sessions of what wouldbecome the basis for the landmark Broadwaymusical A Chorus Line, which was directedand choreographed by Michael Bennett. Trishand I both auditioned for the production. Shesnagged the role of Judy Turner, but I didn’tmake the cut—not then. It wasn’t my time.

The Next ActInstead, my life went in a different directionwhen in, 1976, I married my longtime beau PeterGazzola in a magical wedding in Central Park’sConservatory Garden. I believe I may have beenthe first bride to get married in the park. Twoyears later, I had my first daughter, Jessica, andwhen she was two, my daughter, Samantha, wasborn. As a dancer myself, I wanted my childrento experience dance at a young age and theywere lucky to have Romana as their teacher. Itwasn’t just a ballet class; it was so imaginative.They did traditional moves, but they also ran

and jumped over rivers made from scarves andplayed Little Red Riding Hood and the Big Bad

Wolf. There was alwaysa live pianist. Romanalived in a fifth-floor

walk up, which fit withher quest to be healthyand active. It wasn’t ahuge apartment, buther mother had beena painter so it was anartistic environment. Sheloved sharing, cookingand throwing partieswith lots of storytelling.

New Challenges When I was 40, I

finally got my shot atA Chorus Line. I wentto Los Angeles to playthe part of Christine ina production that mysister was directing.Unfortunately, that’salso when I got thefirst inkling that troublewas brewing in my body. I developed an ulceron my finger that wouldn’t heal; wheneverI

pilates style - january-february 2013

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