“In Joe’s studio the worst sin you could commit was to bang the carriage.

The 2nd worst sin you could commit was to make any noise with the clips.”

—Jay Grimes

The “clips” in the quote above refer to the double-ended clips that attach the two black straps inside the front of the Reformer for the short box series.

Some of you may know of my deep devotion to all-things Short Box. Nearly mid-way through Joe Pilates’ sequence of Reformer exercises, you can get a nice massage, do some exacting work and possibly make sparks shoot from your toes. More on that later.
or the Short Box series.

Only a few components assist you in this series of exercises:

The Box, the pole…

And the two black straps.

Yup. That’s all you get. But you do have your stomach.

There are two straps for safety, in case one should fail. While the failure of a strap may seem remote, worst-case scenario, it lands you abruptly onto your head, neck or back, so to me that second strap is Joe Pilates’ brilliant foresight. The “business” end of the clips should face up and away from the frame.

The pole should ideally be about three feet long. I, too, have some of those cute little ones that fit inside the Box, but well, it just ain’t natural, and there really is no need for them to fit in that Box. Jay Grimes would like to see all of those short poles disappear, to be lost forever inside the Box, never again to see the light of day.

The Short Box is one of the few times in Joe’s Reformer exercises where you do not have the luxury of springs. Ay, there’s the rub. Your connection to the apparatus is only through the proper use of the strap. It is your only hope, so best make the most of it.

Sit back far enough on the Box so that your legs can potentially be straight. Taller people or long-legged folks may have to bend their knees a bit, but according to Jay, “tall” does not really begin until about 6’3’’. Put your feet under the straps and reach your heels forward. Press the legs open to tighten the strap. The strap is on the ankles and should remain perfectly taut. The clips—as mentioned above—should be quiet. This is the goal, and it may not happen today, but the trying is what counts. And it’s great feedback as you work: If you hear any jangling of clips, you could probably work a little harder, increasing your lift and therefore your oppositional pull on the straps.

So now you’ve got the oppositional force of the upper body lifting you from the waist/low back upward. To work the strap well, the reach of the lower body—from the ribs/upper stomach all the way around the back of the legs and in this case to the heels—must be equal to the reach of the upper body. Therefore you secure your spot on the Box, keeping the straps tight and the clips quiet. I know, lots going on just to keep the strap tight, right?

Now to tackle the exercises…*grooooooaan*

1. Round
To use the strap to your best advantage in this first exercise, round back just as you would for the Roll-Up on the mat. It’s really the same exercise, right? Pay no attention to that Box underneath you, I say…Lift your curve to exert an inward and upward pull on the strap for help to get even more lift and length/height. No slouching or crunching backward, please. As you unroll and roll back up you can get a nice back massage and perhaps a stretch of the hip and thigh when you get all the way back there and you work the strap well.

2. Reach
Ah, now the real work begins. You still want to use lift to reach up and forward on the inside. Can you have both ends of your body reaching longer and taller as you stay connected in the middle like one solid piece of steel? Lift from the low back up and out the fingertips and reach from the scoop of your stomach all the way to your heels under the strap. Strive for quality above all. It is not about how far back you go, but how much you can grow your back tall to the ceiling as you reach away and, more importantly, as you return. Ooof.

3. Side
Let’s just call this one my nemesis…oh wait, that might be the Twist. Well, this week we’ll say it’s the Side. Truly unique in its lateral movement, I find the Side-Bend to be at once familiar and esoteric. Again, not a crunch of one side, not a lean out to the side, but a side bend: lifted in the waist with the sides of the body reaching ever upward—yes both of them. Now for the strap! You have to work the strap continually, consistently pressing the legs apart to secure the strap and therefore your hips into the Box. Make sure you don’t relax your oppositional pull. Keep your lift in and up as you stretch to the sides with hips anchoring into the Box and your back soaring to the ceiling.

4. Twist (and Reach)
Ach mein Gott. Well, now you’ve done it. You’ve gotten so good at the previous three exercises that we get really fancy and Twist. You still need that strap, your lift and the skills you learned in the Reach and the Side. No crunching of either side as you Twist and, of course, no side bending as you reach…uh oh, what is that strap doing? It is so far away. Now is the time when you may find out your feet/legs/hips are just sheep following your twist wherever it wants to take them. Remember that the effort exerted to press outward on the strap in the Twist and Reach is helping you to stay anchored and not fall off the Box. Continue your reach through the heels without locking the knees as that may only make you tippy on the Box. Be aware that one leg may totally abandon its task of keeping its side of the strap tight as you twist to the other. Uh-oh, one side may not wish to hold up its end of the bargain…

5. Around the World
This one is almost more fun than the plain ole Twist and Reach (did I really just say that?). Mainly because you now must suck it up and stay connected to your strap or you’ll never make it Around the World. You can get a wonderful, long, reaching feeling as you go from the first twist and through the Reach position on your way to the other side. I like to imagine that I am being lifted up from the waist higher and higher as I continue on my journey. I arrive at my tallest as I face front to begin the—oh no!—Return Trip (the other side)! The strap is your foundation: strong and solid so you can reach up and out forever to stretch and twist the sides in this exercise variation.

6. Tree
Whew, you made it. The Tree used to be my saving grace after the hot mess of those last few exercises. Take one leg out from under the strap, which will be slack for a bit as you limber up your leg. Once you tip back, “plant your tree” and again secure the strap. Reach your heel under it all the while if you can. Once you go all the way back in your tree don’t forget about that leg/foot in the strap—I know, again it’s so far away…hard to keep track of what’s going on way down there. Well, get ready on your climb back up to maintain the tightness of the strap and the reach upward of the top leg. Scoop your stomach in and up to exert even more oppositional pull.

7. Bonus: Leg Circles!
Ultimately go all the way back in the Tree, unrolling down into the well and rolling back up again. On the last one after unrolling all the way down, put your hands on the floor and push up as much as possible to extend the upper back and open the chest. Control your top leg with your stomach, and do 3 leg circles each way. Now for the sparks: See if you can have both legs reaching constantly from your super-strong center. Reach so much with your circling leg that you are nearly in danger of sparks shooting out of your toes and stretch the other leg just as fiercely to the strap. Keep steady pressure and push firmly into the floor as you do the Leg Circles to build stamina in this first taste of the High Bridge exercise.

Another testament to Joe’s genius: After all your hard work up, down and around you are ready to receive a wonderful and delicious treat, Short Spine. Enjoy!

Do you step on the scales when

you step off the mat? And then weep? You’re not alone. But it may not be all your fault, either. We tip the scales for a dizzying number of reasons.

Food allergies, especially to milk and wheat, for example, can cause tissue swelling and metabolic disturbances.

Other conditions that may come with unwanted pounds include hypothyroidism, stress, poor digestion, low levels of human growth hormone, estrogen-dominance-triggered water retention, even the weather.

If you put on the pounds during the winter, you maybe a SAD (Seasonal Affective Disorder) victim. One fifth of us fall into this category and find comfort in chocolate, starches and other waist-widening carbs. The cravings stem from seasonal changes in the brain’s serotonin levels but you can normalize them by eating healthy carbs such as fresh fruits and vegetables. And don’t neglect protein from such low-fat sources as yogurt and tofu, which also help quiet cravings.

Even NOT eating enough can cause weight gain. Fewer than 1,200 calories a day will stall your metabolism and slow weight loss. And that’s not good, especially if you aren’t a kid anymore. For example, if you’re 35, you’re burning 300 fewer calories a day than you did when you were 25.

Another reason a calorie-sensitive bowl of soup trumps a calorie-crazy can of soda or cone of fries? The heavier you are, the likelier you are to develop dementia later in life, concludes Swedish studies reported in the Annals of Internal Medicine. Excess body weight appears to impair memory.

Drugs can make you fatter or wider, too. There are 50 problematic medications, including steroids, antidepressants, blood pressure medications and diabetic drugs as well as some heartburn meds. Run your meds by your doctor or pharmacist to be sure.

Deficiencies can get you into the 5-x-5 club, too. Too little iodine (Do you avoid sources like fish, milk, salt?), for example, can depress the thyroid and encourage weight gain and feelings of sluggishness that encourage snacking.

Weight gain can be worsened by inadequate vitamin D because fat soaks up this vitamin-hormone and stores it, but doesn’t release it if you’re wider or heavier than you should be.

Shorting yourself on the whole-grain staff of life may contribute to this, too. In a Harvard study of 74,000 women, those who ate two or more servings of whole-grain bread daily were less likely to be overweight than those who snacked on white bread. High-fiber carbs burn more calories during digestion, satisfy hunger longer and trigger fewer cravings.

Those extra 20 pounds may be there because you’re shorting yourself on sleep.  Consistently getting less than six hours of sleep a night increases your risk of being overweight by 50 percent or more, according to the American Obesity Association.

And then there are environmental toxins that not only make us sicker, but fatter. According to the University of Rochester Medical Center, exposure to phthalates, chemicals found in everything from food packaging to shampoos, are linked to abdominal obesity and insulin resistance (as well as hormone disruption).

Here are a few ways to stave off those pesky cravings—and those extra pounds.

• Hydrate. Water or high-fluid foods like soup can help your body convert stored fat into burnable fat. Take in an extra eight ounces for each five pounds of excess weight you’re sporting.

•  Nix the cake. Sugary desserts will stimulate the appetite, add pounds and maybe bring on an addiction to sugar. Sugar may even elevate your blood pressure if you’re already tipping the scales. Sugar is converted into fat in the bloodstream two to five times more rapidly than starch, and this can slow down adrenal function. Sugar also encourages fluid retention. Remember: Honey and maple syrup, although they contain some nutrients, impact the blood sugar just like sugar.

•  Retrain your sweet tooth. Eating something sweet to end a meal or for comfort leads to excess weight and diminishes your ability to appreciate other foods. Switch to whole raw foods instead when the urge strikes, and drink water instead of soda or juice to quench thirst.

• Get good fat. Prep your body to convert food into cellular energy rather than fat by eating small amounts of good fat throughout the day (think a pat of omega-3- enriched margarine in your soup), which can help normalize or suppress the appetite.

• Check your protein. Protein maximizes fat loss while minimizing muscle loss.  Protein should be 20 percent of your total calories, roughly speaking. More if you’re very active.

• Eat more almonds. According to the American Heart Association, an almonds-augmented diet can boost your loss of inches and pounds and help normalize blood pressure to boot.

• Choose foods with a better after-meal burn. Plant-based foods, not animal products, increase insulin sensitivity and provide a better and faster conversion of calories into energy.

• Know your trigger foods. If you’re typical, it’s not cookies or chocolate, but cheese. We put away close to 30 pounds a year with trigger foods (mozzarella and cheddar lead the list). And instead of soft drinks, the number one source of calories in the diet, switch to water and make your own juiced tea (half sparking water, half herb tea, then add ice cubes).

• A cup of soup can cap your appetite. Begin a meal with a little soup can reduce your overall calorie intake by 20 percent.

“That’s great,” says Dr. Eudene Harry, author of Live Younger in 8 Simple Steps, “but the benefits of exercise go far beyond fitting into those skinny jeans.”

Here are five hidden benefits of a good workout:

Younger looking, more blemish-free skin The increase in circulation and perspiration that occurs with exercise delivers more nutrients to your skin while allowing impurities and waste to be removed. The result—a healthier complexion!

Natural “feel-good” chemicals Exercise releases endorphins, the brain chemicals that boost your mood and make you feel happy, as well as relieve stress, and enhance your self-esteem and self-confidence. Exercise has also been shown to increase neurotransmitters, such as serotonin and dopamine, which gives us a natural high and allows us to sleep better.

Constipation prevention Exercise increases the contractions of the wall of the intestines, helping to move things along through the intestinal tract more easily, and decreasing the time it takes to pass through the large intestine. But wait an hour or two after eating before exerting yourself: Exercising too soon after a meal can divert blood flow away from the gut and toward the muscles and slow down the digestion process.

Prevents brittle bones Walking, jogging, dancing, Pilates and yoga are all weight-bearing exercises that help strengthen bones. During weight-bearing exercises, bones adapt to the impact of the weight and the pull of muscles by building more bone cells, increasing strength and density and decreasing the risk of fractures and osteoporosis.

Enhanced immunity Physical exertion increases the rate at which antibodies flow through the blood stream, resulting in better immunity against sickness. The increased temperature generated during moderate exercise makes it difficult for certain infectious organisms to survive.

Dr. Eudene Harry holds a bachelor’s in biology from New York University and completed both her medical degree and residency training at Thomas Jefferson University. She has practiced medicine for nearly 20 years, is board certified in both emergency and holistic medicine (www.LivingHealthyLookingYounger.com). 

1. Stop Smoking. Apps such as Smoke Reducer for Android, and iQuit for iPhone can help you wean off tobacco. You can also use the Firefox add-on Quitomzilla, which shows you how much money you save by not smoking, the number of cigarettes not smoked and the overall time since your last smoke.

2. Stay Within a Healthy Weight Range. Make it easier to monitor your weight-loss progress with the iHealth Wireless Scale. You can track your weight over time, and see results in relation to daily activity, time of day, diet, exercise and more. The scale lets you set a milestone and share your results with doctors, fitness buddies and family. The free companion iHealth Scale app works with iPod touch, iPhone and iPad. Learn more at www.ihealth99.com.

3. Limit Alcohol and Caffeine. Keep track of how much you’re drinking with the DrinkControl or Alcohol Monitor apps for iPhone, or the SoberApp for Android. They estimate your blood alcohol content and let you know whether or not you should drive. To monitor your caffeine intake, try the Caffeine Zone 2 for iPhone and iPad, or the Caffeine Monitor app for Android.

4. Take Care of Your Teeth. Research suggests that there may be a link between periodontal disease and heart disease. Go online and check the American Dental Association’s database at www.ADA.org to find oral health care products that have the ADA seal of approval. At the ADA website, you can also watch videos on a variety of oral health care topics.

5. Keep Tabs on Your Blood Pressure. The Mayo Clinic recommends you monitor your blood pressure at home and visit your doctor regularly. With the iHealth Blood Pressure Dock, (www.ihealth99.com), you can accurately measure your blood pressure, track your readings over time, and share that information with healthcare providers, friends and family members. The Dock comes with a blood pressure arm cuff and doubles as a charging station for your iPod touch, iPhone and iPad. The companion iHealth app is available for free.

6. Reduce Stress. Try a portable biofeedback device, like the StressEraser, to help you relax by synchronizing your breathing and your heart rate. If having too much on your plate and too many interruptions causes you stress, try Quiet Hours. It lets you shut down your computer’s communication apps, like instant messaging, for a specified period of time.

7. Exercise Regularly. The Online Activity Tracker from the American Heart Health Association lets you create a personalized walking plan, log time or distance traveled, plot and save walking routes and more. Check it out at www.startwalkingnow.org. You can also use the AHA Walking Paths app for Android and iPhone.

8. Eat Right. Tracking the foods you consume helps you better understand your caloric and nutritional intake. The Lose It! app for the iPhone allows you to enter and track your meals and snacks, and keep track of your weight loss progress and goals via the app, as well as access your account online. Visit www.loseit.com for more information. Offering many of the same capabilities, Android phone users can use the Diet Assistant app at www.dietassistantapp.com.

9. Make Sleep a Priority. Not getting enough sleep can raise your blood pressure and make it more likely you’ll have a stroke or heart attack. Learn more about your sleep patterns with a sleep monitor. You can try a headband monitor, such as the Zeo, (www.myzeo.com), or an armband monitor such as the SleepTracker, (www.sleeptracker.com). Each keeps track of your sleep cycle and helps you wake up at the optimal time.

10. Know Your Family History. Knowing your family’s medical history can help you identify patterns that might be relevant to your own heart health. There are a number of online tools such as My Family Health Portrait at https://FamilyHistory.hhs.gov to help you gather and store the information.

courtesy of Family Features

Yield 2 servings
Prep Time 10 minutes
Cook Time 10 minutes

6-8 Collard leaves
1 tablespoon Cajun seasoning
1/2 tablespoon olive oil
Sea salt to taste

1. Preheat oven to 350°F. Wash the collard greens, pat dry with a towel, and remove from stems. Tear the leaves into 3-inch pieces.

2. You will need to cook these in batches or on at least two baking pans. Line the pans with parchment paper. Mix the seasoning with the oil and coat the dry leaves. Place the leaves on the pans, taking care not to overlap them.

3. Bake for 5 minutes, then flip. Continue to bake for another 5 minutes. Remove leaves that are crispy and bake any limp ones for an additional minute or so. Do not overcook or allow the leaves to brown, as they will taste bitter. Sprinkle with salt to taste and serve immediately.

by Sharon Goldman

One of the unique things about the method is the apparatus that Joseph Pilates created to add both support and challenge to his exercises. With the rise in Pilates’ popularity over the past 20 years, new pieces of equipment, props and accessories have been introduced and refined. This means there are almost endless ways to add variety to your Pilates practice, whether you’re a beginner looking for support while you learn the basic principles, or an advanced student looking for new variations.
Here, we reveal some of the newest offerings as well as the latest improvements on old favorites.

1. Protecting Teachers, Challenging Students:

Balanced Body Incline Mat Table
Working on the floor can be tough for both teacher and student—older or injured clients, for instance, may have a hard time getting all the way down to the ground, while instructors may want to prevent wear and tear on their backs while teaching. Balanced Body’s new Incline Mat Table solves that problem with a padded, upholstered mat surface that’s raised 19 inches off the floor. The table features the added boost of a tilt, which allows beginner clients to get an assist from gravity while also adding a challenge for advanced students.

Price: $1,195
Where to Buy: www.pilates.com
Pro’s Review: “Balanced Body first made a custom Incline Mat Table for me about 20 years ago, and since then the company has continued to manufacture them for me. It is absolutely the one piece of apparatus I could not do without in a studio. Rather than my having to bend down to the floor, it helps protect my body against fatigue and unnecessary wear and tear. I am able to cue more effectively with the client on the Mat Table, especially when teaching the elderly and those restricted in movement; it is so much more user-friendly having them work on this raised surface. I commend Balanced Body for making it widely available.” —Rael Isacowitz, founder, BASI Pilates and On Center Conditioning, Costa Mesa, CA

2. A Revolutionary Reformer:

Balanced Body Allegro 2 Reformer
Balanced Body’s original Allegro was created to be appropriate for both home and commercial use, with a user-friendly and stackable design. The company’s sleek new Allegro 2 Reformer is even more effortless, thanks to an EasySet Footbar and SoftTouch Rope System that makes it easier for practitioners to transition from exercise to exercise while lying on the carriage (instead of sitting up) to adjust the footbar or straps.

Price: from $2,895
Where to Buy: www.pilates.com
Pro’s Review: “I chose the Allegro 2 with the ‘Tower of Power’ because of its versatility and sleek design. The new adjustable footbar is amazing. We can teach lat pulls off the back of the bed and chest press off the front all by simply moving the footbar! Clients are constantly complimenting the beautiful design.” —Kristin Moses, co-founder, Bodybar Studios, Dallas, TX

3. Back Care Essential:

OPTP Michael King Soft Roller & DVD Package
The 44-inch Soft Roller is ideal for improving spinal mobility and resolving other back problems and releasing everyday tension. This package includes the roller and a 40-minute DVD led by Pilates Institute UK founder Michael King that includes both standing and floor moves.

Price: $46
Where to Buy: www.optp.com
Pro’s Review: Because this product was recently launched, we were unable to obtain a review prior to press time.

4. Designed to be Durable:

OPTP Posture Balls
These sturdy and lightweight balls with a marble-green design help to release muscle tension and improve alignment. Made from heat-sealed EVA foam, the durable non-porous design allows the Posture Balls to maintain their shape, even with heavy use, while preventing moisture and bacteria from penetrating the surface. Available in six- and eight-inch sizes.

Price: 6” is $23; 8” is $30
Where to Buy: www.optp.com
Pro’s Review: Because this product was recently launched, we were unable to obtain a review prior to press time.

5. Hard-Wearing Apparatus:

Rocky Mountain Pilates Aspen Chair
Rocky Mountain Pilates’ newest Chair has thicker, stronger wood to support its handles so it’s better able to withstand the rigors of everyday use by studios or high-use clients. With a traditional single pedal including two springs, it has extra hooks on the pedal to allow for a three- or four-spring system option. Handles are available as an extra option.

Price: $495; with handles, $740
Where to Purchase: www.rockymountainpilateschairs.com
Pro’s Review: “The Aspen Chair exceeded all my expectations. It has the best durability, highest quality and can take high-volume traffic each day without skipping a beat, functioning fluently for each exercise. The Aspen Chair is a true winner for top Pilates performance and is amazing for all client sizes, ages and weights.” —Michelle Dumovich, owner, MD Complete Fitness Pilates, Trinity, FL

6.A Pro’s Secret Prop:

Merrithew Health & Fitness™ Tower Trainer
Like the Cadillac, the Tower uses springs and bars as attachments to add resistance, but the Tower is more compact, so it works particularly well for group classes and home gyms. This brand-new, portable and foldable Tower Trainer allows clients to perform most of the movements done on a Cadillac as well as the full matwork repertoire. It features a sturdy Tower as well as a cushioned mat surface and accessories, including springs, straps, handles and bars.

Price: $1,499
Where to Buy: www.merrithew.com
Pro’s Review: “The Tower Trainers are so versatile in terms of exercise options. Most of my clients struggle with matwork due to lack of core strength. Using the frame’s various apparatus for assistance allows them to execute each exercise correctly and with the right muscles. I can also [use it to] teach the Cadillac curriculum. Nothing feels better than working out with springs and a roll-down bar. The client feels empowered, giving them more confidence that they can achieve their fitness goals.”
—Monique Lavoie, Pilates Certification Manitoba, Winnipeg, Manitoba

7. A Pro’s Secret Prop:

Gratz Push-Up Device
Joe Pilates invented a number of small pieces of equipment that aren’t widely known but many professionals believe they should be. One of them is the Gratz Push-Up Device, a simple yet challenging prop, which is prized for allowing a full range of motion when doing push-ups, dips and handstands.

Price: $375
Where to Buy: www.pilates-gratz.com
Pro’s Review: “The Gratz Push-Up Devices are a crucial part of my training program for my clients and me. It is difficult for women to develop the correct musculature of their arms, especially as they age. The Gratz Push-Up Device encourages a full and functional range of motion, which creates uniform and balanced muscle development. I am frequently asked if I lift weights. My reply is, ‘No, never!’ I just do Pilates and thank goodness for my Gratz Push-Up Device.” —Kathryn Ross-Nash, American Body Tech, Allendale, NJ

8. Inspired by a Teacher’s Fervor:

Balanced Body Arm Chair

Master teacher Julian Littleford has long been a passionate advocate of the Arm Chair, one of the lesser-known pieces of apparatus that Joe designed. Balanced Body has just reintroduced this portable, versatile apparatus, which allows students to focus on the upper body, including developing scapular stability. Clients who work at a desk all day will love it, as will seniors who want to maintain strong bones and professional athletes who are looking to increase strength and flexibility.

Price: $1,145
Where to Buy: www.pilates.com
Pro’s review: “I love this piece of apparatus. It has been an invaluable part of my teaching for the past 37 years. The depth of work that one can obtain from this simple piece is remarkable—it’s a must for every serious Pilates studio.” —Julian Littleford, owner, J.L. Body Conditioning Inc. Pilates, Del Mar, CA

9. Physical-Therapist Designed:

OPTP Bod-Chi Body Therapy Ball
In recent years, many teachers and therapists have expanded their work in self-massage to help clients care for their spine, joints, connective tissue and muscles, which all contribute to being able to sustain healthy posture in standing and sitting. Designed especially for OPTP by Canadian physical therapist Cheryl Soleway, these five-inch balls offer comfortable support and steady counter-pressure while doing targeted self-myofascial release work. They are easily adjustable for various client needs and include an inflation tool.

Price: $15
Where to Buy: www.optp.com
Pro’s Review: Because this product was recently launched, we were unable to obtain a review prior to press time.

10. A King-Size Roller:

Balanced Body 6” by 40” Foam Rollers
If you’re tall, have a long torso or just want to really stretch out, you’ll appreciate the extra length of these foam rollers when doing roller-based exercises or self-massage work. The company says they are slightly firmer than traditional foam rollers, but still soft enough to be comfortable.

Price: $25
Where to Buy: www.pilates.com
Pro’s review: Because this product was recently launched, we were unable to obtain a review prior to press time.

11. Better than Barefoot:

Bella Toesox With Grip
Anyone who suffers for fashion, wearing tight shoes and high heels, knows that scrunched toes and squished feet are no fun. The ballet-inspired Bella ToeSox with Grip help keep your toes spread—which increases blood circulation and helps strengthen small, lesser-used foot muscles. They also support your body while you work on the equipment or mat. The nonslip grip keeps you secure.

Price: $16
Where to Buy:www.toesox.com
Pro’s Review: “As a teacher trainer for a ballet barre/Pilates workout, I adore the Bella ToeSox not only for their sleek and elegant design but for their functionality. They combine the best of being in bare feet and wearing a non-slip sock. It’s the only sock that provides a non-slip bottom without the added bulk of a traditional sock or dance shoe, allowing me to really feel my feet as I move through class. They have a feminine and graceful aesthetic that makes me feel like I’m a true ballerina, which really helps to motivate me to get just a little deeper in my pliés!” —Courtney Miller, STOTT PILATES® trainer and master trainer, Xtend Barre, Encinitas, CA

12. For Perfect Alignment:

CTL Spine Align Sling System

The Spine Align Sling System was designed to help clients achieve perfect posture and spinal alignment and was created by Mary Ascension Saulnier, Pilates instructor and an inventor of the SmartSpine System, and Katherine Thackston, formerly vice president, marketing, for SmartSpine Works Co. It’s made with 100 percent organic, hypoallergenic ingredients and is covered in hemp fabric.

Price: $175 (includes a sling and set of herbal inserts with your choice of scent; additional herbal inserts are $40)
Where to Buy: The product will be available beginning March 2013; to preorder, email info@CTLCoreDesign.com.
Pro’s review: Because this product doesn’t launch until March, we were unable to obtain a review prior to press time.

13. Expanding Your Options:

Merrithew Health & Fitness Vinyasa Triangle™
Sometimes the simplest accessory can really expand your movement options: When placed across the Stott Pilates Reformer (with the shoulder rests removed), the Vinyasa Triangle becomes a sturdy, comfortable place to rest the wrists while doing all-fours work or stretches facing the back. Featuring metal handles covered with padded grips, it can also be combined with other Stott Pilates pieces, such as the Jumpboard and Padded Platform Extender.

Price: $250
Where to Buy: www.merrithew.com
Pro’s review: “The Vinyasa Triangle is a versatile, easy-to-use piece of equipment that transforms the Reformer into a new platform for yoga and Pilates practice. The comfortable surface and three-sided shape allow for modified hand, wrist and foot positions, making movement more accessible for those needing a kinder, gentler experience for their joints. Advanced practitioners can deepen their Pilates and yoga practice with more dynamic poses and movements with the addition of the spring weight resistance on the Reformer, which challenges balance, stability and mind/body focus.” —Debra Hunt, Stott Pilates Instructor Trainer, The SweatShop Health Club, St. Paul

by Elizabeth Larkam; Modeled with Norris Tomlinson

Laptop neck and computer shoulders are an epidemic in our society. If your gaze is fixed on a screen—no matter if you’re standing in the subway, gaming at Starbucks, running through the airport or seated motionless in a cubicle—your eyes are the advance team of the spine, drawing the upper thoracic spine into flexion and the cervical spine into hyperextension. The shoulders follow the lead of the spine, hiking up to the ears and rounding forward.
How can Pilates counter this postural blight that decreases full-lung breathing, interferes with circulation and contributes to premature aging?
When the gorgeous Balanced Body Allegro 2 came on the scene in the fall of 2011, I was inspired to create this Reformer program, using two, new engineering innovations—the EasySet Footbar and SoftTouch rope system—to arrest the onset of computer posture. My study of the structure and function of fascia and the myofascial meridians led me to the understanding that side-bending and rotation of the spine are the gateways to spine extension. I knew I could create a Reformer sequence that would gradually, gently and safely coax the spine into extension.
In addition to freeing your posture from the fascial adhesions that tether your spine into forward flexion, this Allegro 2 program will mentally lift your heart and your spirits; engaging in spine extension has been found to counter depression.
This program offers two tracks: Begin your practice with Norris, becoming familiar with the patterns of breath and movement. When you feel ready for more degrees of freedom, progress with me. No matter which track you choose, always move slowly and accurately, allowing your fascia to hydrate and glide smoothly, without tearing.
If you have osteoporosis, omit the exercise variations with rotation and focus on spine extension. If you have a condition for which spine extension is contraindicated, alter the exercises to keep your spine in neutral. Even this modified program will improve your ability to stand upright, breathing freely.
Although you may practice this program daily, even once a week will give you more room to breathe. I recommend doing it at least twice a week to stand your ground against the creep of computer posture.

Supine Knee Circles

Reformer Setup: 3 red springs
Purpose: counters the effects of prolonged periods of sitting; develops hip joint mobility and pelvic floor elasticity
Setup: Lie on the carriage with your head on the headrest, and place the loops around your bent knees. Your feet will be in the air, not on the footbar. Extend your arms alongside your body, palms facing down. Maintain a neutral pelvis and lumbar spine.

1. Exhale as you aim your knees toward each other and flex your ankles, moving your heels down toward the springs.
2. Inhale as you point your feet, opening your knees to the sides and circling them around to meet at the midline.
3. Circle 15 times in one direction and 15 times in the other direction.

Tips: Close your eyes and move slowly, feeling the articulation in your hip joints and the gradual increase in range of motion.

Pick up the January/February issue of Pilates Style today for the whole story and exercise routine!

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 of exercise science at Auburn University Montgomery and lead research investigator at the Auburn-Montgomery Human Performance Laboratory:

“Pilates can help you lose weight, but it all boils down to expending more calories than you are taking in. Some forms of Pilates burn more calories than others. For instance, research I have done at the Auburn University Montgomery Human Performance Laboratory shows that an intermediate-level mat class burns about 225 calories while a faster-paced, advanced mat class torches about 300 calories. Reformer workouts that use jump- or springboards burn more calories: In a study done with a Stamina Aeropilates Reformer Rebounder, the subjects did 40-minute workouts three times a week, which resulted in a 15 percent reduction in body fat and more calories burned than with a treadmill workout.

“The guidelines for successful weight loss are to accumulate about 1,500 calories of exercise per week. So, if you undertake an hour-long Pilates workout on most days of the week, you will be close to expending the minimum number of recommended calories. If you vary the modalities, such as doing a mat routine four to five 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, it is still wise to do a cardio-based bout of at least 20 minutes, three times a week. Research has also shown Pilates increases core strength, flexibility and balance.”

Do calories really count? Are organic foods just a rip-off? Is exercise more important than what you eat? Our Rogue Nutritionist sets us straight about some popular weight-loss legends.

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

Before we get to the myths, a quick word about me. The reason I’m called “The Rogue Nutritionist” is that I’m the one in the crowd pointing an unimpressed finger at boneheaded notions about nutrition, weight loss, diet and health. So as you might imagine, myth-busting is one of my favorite activities. In this column, I’ve chosen 10 of my favorite doozies. Some are new; some are old but still around despite being past their expiration dates; and some are enjoying an undeserved resurrection from the graveyard of bad ideas.

Myth #1:

As long as you eat healthy foods, you’ll lose weight.
I learned the hard way that this myth is just wishful thinking when I spent a week at a macrobiotic resort in Jamaica eating nothing but “healthy” food and wound up gaining almost six pounds! Sure, if you substitute broccoli and carrots for Death By Chocolate, you’ll lose weight, all other things being equal. But weight gain is caused by an array of factors including, but not limited to, calories and hormones. If you eat too much, even of nutritionist-approved foods like beans, fish, fruits and vegetables, you’ll eventually stimulate high levels of the fat-storing hormones and end up gaining weight. So before you scarf down an extra-large bag of veggie chips or raw almonds, keep in mind that healthy foods have calories, too.

Myth #2:

Having a Body Mass Index (BMI) over 25 means you’re overweight and should drop a few pounds.
BMI—or as it’s sometimes called by health professionals, the “Baloney Mass Index”—is at best an imprecise mathematical estimate of obesity. It’s just as inaccurate a measure of health as the bathroom scale. What really matters in health is adiposity, or body fat, and the BMI does not take into account how much of your body weight is muscle and how much of it is fat. A football player with nine percent body fat and excellent aerobic fitness might tip the scales into BMI “obese” territory, just as a 5’5” non-exercising woman who weighs 125 pounds but has 35 percent body fat would rate as “healthy”. Don’t give the BMI more power than it deserves, which is no more and no less than the ordinary bathroom scale. This means if you’re muscular, don’t freak out if your BMI is high; and if you’re thin but inactive, don’t fool yourself into believing you’re healthy.

Myth #3:

A vegetarian diet is always healthy.
When I was a trainer at Equinox gym back in the day, we had an expression: “Twinkie Vegetarians.” These were people who were adamant about “not eating anything with a face,” so they essentially lived on Cap’n Crunch and spaghetti—which yes, is technically a vegetarian diet, but probably the worst one in the world.
Vegetarian diets tend to be very high-carb diets, often including tons of starches and high-glycemic grains that can exacerbate problems related to insulin resistance, metabolic syndrome and diabetes. And even the best vegetarian diets can have significant nutritional deficits. For instance, there’s no vitamin B-12 in the plant kingdom (despite a huge amount of propaganda to the contrary). Vegetarian doesn’t automatically equal healthy, just as meat-eating doesn’t automatically equal unhealthy. As the saying goes, the devil is in the details.
What’s most important when it comes to nutrition are patterns of eating. Some healthy patterns can be primarily vegetarian, but others can be equally healthy and be Paleolithic (aka the Caveman Diet). Those patterns should almost definitely include a ton of vegetables, but healthy patterns can also include animal products such as grass-fed beef and wild salmon.
The point isn’t that vegetarian diets are bad, just that they’re not always good. Healthy patterns 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 true that gluten-free products are automatically better than ones containing gluten. Unfortunately, a lot of gluten-free products substitute equally unhealthy ingredients for gluten. As William Davis, MD, points out in his brilliant book, Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health (Rodale Books, 2011), modern-day dwarf wheat—which is what we’re all eating—contains all sorts of components in addition to gluten that can cause problems. For example, there’s amylopectin A, which triggers the formation of small, dense LDL-B particles that are a key culprit in heart disease. (LDL-B particles are the true bad cholesterol; the other type of LDL, LDL-A, is harmless.)
That said, I believe grains and gluten cause a lot more problems for a lot more people than we’ve previously believed. If you’re one of those folks—or suspect you might be—by all means go gluten-free or even grain-free; you may see some major improvements. If, however, you have no unexplained inability to lose weight, no brain fog, bloat or other reactions to grains (particularly wheat, barley, rice and oats), there’s no reason to assume that you’re going to reap great health benefits from going gluten-free. Gluten-free isn’t the whole picture and 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 recent study that compared the vitamin and mineral content of organic and non-organic foods and concluded that organic food didn’t have any more of these elements than non-organic food. That assertion totally obscures the real reason we eat organic food, namely because of what it doesn’t have: pesticides, chemicals, carcinogens, hormones, antibiotics, steroids and other garden-variety toxins.
In fact, the same study showed that only seven percent of the organic produce contained detectable residues of pesticides compared with 38 percent of conventional produce—something the media also conveniently neglected to mention. Also overlooked were the findings that organic produce contained more compounds known as phenols (which are believed to have cancer-fighting properties), that organic meat contained considerably lower levels of antibiotic-resistant bacteria, and that organic milk was higher in omega-3 fatty acids than conventional milk.
So even if it’s true that organic and non-organic produce have similar amounts of certain vitamins, that hardly makes them identical when it comes to many other nutritional issues.

Myth #6:

The number of calories you eat is what determines weight loss.
This is another myth that has been perpetrated by the Diet Establishment for years, but that has recently been disproven. In a small study published in the JAMA: Journal of the American Medical Association, researchers compared three diets containing an 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 number of calories consumed that matters, it’s also where those calories come from. “The low-fat diet that has been the primary approach for more than a generation is actually the worst for most outcomes, with the worst effects on insulin resistance, triglycerides and HDL, or good cholesterol,” said David Ludwig, MD, PhD, one of the researchers involved in the study.

Myth #7:

Having a glass or two of wine a day will help prevent cancer.
On the one hand, moderate consumption of alcohol has been shown to be associated with a reduction in cardiovascular risk. On the other, it raises the risk of breast cancer. (The latter finding was only true in women who were deficient in folic acid, however, so make sure you’ve got that covered—nearly all good 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 idea that eating “boosts” your metabolism. Unfortunately, that’s a misinterpretation of the facts. Yes, a few extra calories are burned by digesting food (called the Thermal Effect of Food, or TEF), but that accounts for only about 10 percent of calories consumed, and is not affected by how often you eat. Another theory behind this myth is that smaller, frequent meals prevent you from getting ravenously hungry, thereby reducing the risk that you’ll pig out at your next meal. But Americans have demonstrated time and again that they don’t know what small 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 breakfasts, giant lunches and oversized dinners and thus they wind up consuming many more calories at the end of the day.
Furthermore, mounting research is pointing to the fact that intermittent fasting—i.e., going without food for 12 hours or so at a time—has a lot of health benefits, including lowering the risks for cardiovascular disease and diabetes. Bottom line: Eat when you’re hungry and stop before you’re completely full.

Myth #9:

When it comes to losing weight, exercise is more important than diet.
Actually, it’s exactly the opposite. The research on this is very clear, and also very disheartening for those of us who once believed this particular myth. Truth is, exercise is a terrible way to lose weight. (It is, however, absolutely necessary for keeping it off. And is good for a hundred other health reasons, but right now we’re talking about weight.) As fitness pros say, “You can’t out-train a bad diet.”
When it comes to weight loss, diet trumps exercise every time.

Myth #10:

Taking raspberry ketones will speed weight loss.
Ever since raspberry ketones were featured on The Dr. Oz Show, you can’t walk into a GNC or Vitamin Shoppe without seeing signs, ads and big displays extolling their benefits as the latest and greatest miracle weight-loss supplement. But the only miraculous thing about raspberry ketones is their genius publicist. Because in truth, there have only been three small studies on raspberry ketones, all done on rodents and all done in Asia. One of the studies did show that the ketones—which are natural compounds found in raspberries that give the berries their pleasant smell—increased secretion of a hormone called adiponectin, which helps break down fat. The other studies showed that high amounts of ketones protected the rats from fat gain and increased fat burning slightly. Okay, maybe that’s promising enough to justify a decent human study, but it’s hardly enough to make raspberry ketones a super-miracle weight-loss pill. Ah, that it were. Alas, it’s not.

The bottom line about myths: The next time you hear about research claiming that a well-studied substance like omega-3s or vitamin D “doesn’t do anything,” raise an eyebrow over a skeptical eye. Remember, one study never proves anything. And the next time you hear about a study claiming that a substance delivers miraculous results, view it with the same skepticism. Remember: If it sounds too good to be true, it probably is.

Nutrition editor Jonny Bowden is, among other things, the co-author of The Great Cholesterol Myth: Why Lowering Cholesterol Won’t Prevent Heart Disease and the Statin-Free Plan That Will and The 150 Healthiest Slow Cooker Recipes on Earth (Fair Winds, 2012).

When making a difference in our clients’ lives with the elite tools of Pilates, we’re typically teaching adults, not the younger population. I have to say that, as teachers, we should be using our education to make sure the next generation becomes familiar with Pilates and the benefits—for years to come.

I started a quest to find kids from ages seven to 12 and see what reactions I would get teaching them Pilates on Balanced Body ARCs. I found that after three months, each and every student was having fun and building his or her core muscles. Making 10 kids do the Stomach Series isn’t easy but in the end, I can say that they now have a clue as to how important their core and flexibility are to their overall health and muscle development.

If Pilates teachers offer a fitness class for the youth it would keep our Pilates community growing stronger for years to come. Education for the young is also very vital today since obesity is growing every year in children as well as in adults.

Some tips for you to start a youth program in your community or Pilates center are listed below. It’s a boost for your Pilates soul when teaching kids the method  They feel important as well as privileged to be a part of such elite training.

Simple Tips for Youth Pilates:

1. Make sure the teacher is certified in Pilates for at least a year and has a clean background with the law. You must know the teacher well enough and trust them with children and with the parents.  Having CPR and AED certifications are a must as well.

2. Make sure the teacher or your facility has liability insurance. Some personal trainers do not feel the need to invest in this but, of course, it’s better to be safe rather than sorry.

3. Create an easy, kid-friendly format with verbiage children can understand. Use matwork and/or Pilates props that kids can hold like Pilates rings. I like using the ARCs.

4. Choose a time slot that coincides with the school schedule. I hold my class on Wednesday at 4:15 p.m. for 45 minutes. This allows time for the child to have a snack and get dressed for the class. Look into when school lets out and allow a window for fueling and changing.

5. Don’t worry if a child has a Pilates meltdown. Just as some adults go through their moments during an exercise, kids can have those same feelings; but in their case, a child may cry or cause a scene. Be professional and courteous to the child and make sure you have access to the parent.

6. Lastly, if your policy is to have a parent drop off the child, please make sure you have a sign-in sheet that forces all parents to sign their children in and out. Make sure you know who is coming to pick up the child and who is not allowed to pick up the child. Waivers to sign off on the minors to participate are a must, too.

I hope these simple tips can help you lead the next generation of future Pilates teachers. Do not let that passion you have as a teacher stop with you. Branch out to the next so we can ensure our current methods as teachers are passed down from the well educated and highly trained.

Here, my Youth Fitness Pilates Class is holding Plank. How cute and strong?!