PILATES STYLE JULY / AUGUST 2016
Welcome to the Pilates Style Newsletter

Six times a year, we bring you Pilates-related news, original feature articles, bonus material from the current issue of Pilates Style magazine and more.
 
We want to hear from you! If you know of a Pilates event, or have news to share with your community, email us at editor@pilatesstyle.com.
 
In this issue
 

Gold-Medal Moves

For most people, winning an Olympic gold medal is a once-in-a-lifetime achievement. But not for Kerri Walsh Jennings: The beach-volleyball legend has won three successive gold medals with her teammate, Misty May-Treanor. And she's gunning for a fourth at Rio this year—all while raising her three children.

Walsh Jenning's busy life means making the most out of every workout. “I'm all about training smart,” she says. “I want to spend time with my family, and make sure I'm being a good mom and wife, especially when I'm home, so my trainers and I are all very good about being efficient.” Along with hitting the sand, this Pilates devotee makes a point of spending time on the mat and Reformer. “I'm obsessed,” she says. “It's helped me so much in my career.” Here, Walsh Jennings shares her favorite moves, workout snacks and time-management advice.

PS: How often do you practice Pilates when you're in training?
KWJ: I've been doing Pilates for about 10 to 15 years now. It completely transforms your body—everything from your core to your legs to your back. You realize you have all these new muscles you didn't know you had. I practice about three times a week with my trainer, Kerry Wachtfogle, on the Reformer, the mat and on the beach.

PS: How do you think Pilates benefits your volleyball?
KWJ: In so many ways! After having three kids and breastfeeding, I had to work really hard to get the strength back in my core and upper back. Pilates played a huge role in that. It keeps me strong and flexible, which are key to preventing injury. On top of that, it's great for metabolism, confidence, posture and bone density—important for volleyball, but also good perks for women in general.

PS: What are some of your favorite moves?
KWJ: I love the Hundred and the Frog Stretch. That's where you start on your knees and hands, and walk your hands in front of you. You come to your forearms and move your knees out wider than your hips, and then dip your pelvis to the floor. It really opens your hip flexors and inner thighs.

PS: What does a typical training day look like?
KWJ: It varies day to day, but usually I do about three hours of beach-volleyball practice in the morning. Then I'm either in the gym doing cardio or weightlifting, or doing Pilates. My cardio includes fast-twitch workouts and plyometrics to keep up my agility and endurance. It adds up to about 20 to 30 hours of training per work out. On top of that, there's brain-training, physical therapy, meeting with my sports psychologist—that's all very important, too.

PS: What are some of your favorite workout snacks?
KWJ: Before my morning workouts, my go-to snack is a shake. My kids like them, so it works for the whole family. I usually use unsweetened vanilla almond milk, like Almond Breeze, French Vanilla Designer Whey protein, kale or spinach, chia seeds, oats and honey. If I have more time, I make oatmeal with almond milk, and almond butter and banana. Post-workout, it's important I get protein, so I like to do another shake or a protein bar, or turkey sandwich on Paleo bread with mustard and avocado. I'm a creature of habit—those are my staples!

PS: You obviously have a crazy-busy schedule. Do you have any advice on how you manage the juggle?
KWJ: It's organized chaos for the most part! While I don't feel like I've perfected the balance by any means, my first piece of advice is to prioritize. I want to be the best mom, wife and athlete I can be, so when I'm feeling overwhelmed, I re-evaluate what's on my plate and try to get rid of what's not helping with any of those things. Being present and mindful is really important. So when I'm training, I am 100 percent focused on that. Then when I'm with my family, I'm really there and making the most of that time. Last, but definitely not least, a solid support system makes all the difference. My husband, Casey, and I are a team with our kids, and we're surrounded my amazing people who support us.

PS: How do you stay motivated?
KWJ: I really love what I do. I love working hard and getting better—and I love winning! I put my full self into everything I do, and I know I have more in me. That's usually enough motivation for me. I also have incredible family and friends who inspire me and push me to keep going.

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Expert Q & A with Rael Isacowitz

Q: I signed up for a pass that lets me try out the Pilates studios in my area. Is it okay to visit a number of different classes, or should I try to find one instructor?

A. Buying passes is a relatively new concept and one that we participate in at the BASI Academy (www.basipilates.com). My experience is that it is a double-edged sword, from both the consumer and the Pilates professional's point of view.

The positive is that you can experience many styles and instructors. I always say that the method is only as good as the teacher. It doesn't only come down to knowledge, but also how relatable the instructor is and how the teacher and client connect on a personal level. Certainly take advantage of this ability to “shop” around to find the right fit.

The downside is that it's harder to commit with so many choices available. (I read a great book on this exact phenomenon called The Paradox of Choice.) Don't fall into this trap. Once you feel good, go to at least 10 sessions before reassessing. Finding a good instructor is very individual. There are so many different approaches and styles today that it's all the more important to invest the time to explore and discover the right fit for you.

For the Pilates professional, the upside is that this pass system makes promoting the studio and yourself easier. By making sessions affordable for all, it helps bring in traffic and expand your business. The obstacle is that you may find yourself investing energy, time and money for little return if people don't commit. Being an optimist, I prefer to see the positive. But it's up to you to make the most of this form of marketing.

Rael Isacowitz, MA, has been practicing Pilates for more than 35 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. Rael has authored two books, Pilates and Pilates Anatomy (co-authored with Karen Clippinger), as well as a series of training manuals. He has been featured in a DVD series, created the groundbreaking software, Pilates Interactive, and designed a line of Pilates equipment, the AVALON System. For more information, visit www.basipilates.com.


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Go Camping!

When most people think of summer camp, arts and crafts, hikes, and s'mores usually come to mind. But, for some Pilates practitioners, it means more time in the studio, interesting new classes and history lessons. “Summer is usually a time when people have a little more wiggle room in their schedules,” says Erika Groff, an instructor and owner of The Pilates Workshop in San Francisco. “It's an excellent time for people to dive a little deeper and get more out of their Pilates.” That's why she created a summer camp intensive. During the eight-day course, practitioners spend up to three hours a day in the studio. They learn about the different apparatus, as well as the Magic Circle and Foot Corrector, and the history behind each one. “Our camp is so popular that we're considering adding more in late summer and fall,” says Groff.

Other Pilates studios offer camps that focus on camaraderie. “About seven years ago, I noticed one of my clients showing up at my weekday classes,” says Laurie Johnson, co-owner of The Pilates Studio in Hadley, MA. “She explained that she was giving herself a summer camp to do something she enjoyed every day, and I loved that idea!” That inspired Johnson to create weeklong camps where clients bundle their classes and attend one a day for five days. “Our clients get really excited, because they get to know each other and hold each other accountable,” says Johnson. “It's all about good feelings and fun—just like summer camp when you were a kid!”

Photos © Laurie Johnson of The Pilates Studio in Hadley.

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Close-Up: Backward Stretch with Shoulder Stand

by Clare Dunphy Hemani

In the July/August issue of Pilates Style, world-renowned teacher of teachers Clare Dunphy Hemani shared her secret weapon for better posture: the Ladder Barrel. Here, she shares a multitasking bonus move to stretch and strengthen.

Purpose: opens the chest and shoulders while stretching the abdominals, hips and spine; strengthens the upper body; improves balance

Setup: Facing away from the Barrel, stand with your feet Barrel-width apart, and your lower back against the front of the Barrel.

1. Inhale, stretching both arms up, lengthening your spine as you arch over the Barrel. Grab onto the top rung. Exhale and take a few breaths to stretch.

2. Inhale, circling your arms around sideways, bringing your chin to your chest and rolling forward. Keeping your hips against the Barrel, stretch forward. Roll up to standing. Do 3 reps.

3. Inhale, stretching both arms up, lengthening your spine as you arch over the Barrel. Grab the third rung, then draw your knees toward your chest until your feet land on the outside of the top rung. Flex and point your feet, keeping your arms straight and your weight across your shoulders as you breathe naturally and fully.

4. Bring both legs together. Flex and point your feet, breathing naturally and fully.

5. Stretch both legs toward the ceiling into a shoulder stand. Find your balance, breathing naturally and fully.

6. To come out of the stand, bend both knees toward your chest. Roll your spine down with control until your legs are low toward the floor.

7. Walk your hands back up the rungs until your feet land on the floor. Then roll up and stretch forward. Always finish with a forward stretch; do this whole series once.

Tip: Work in stages, taking your time to progress into the full series.

Bio: Clare Dunphy Hemani is a world-renowned workshop presenter and teacher of teachers. Her studio, Progressive Bodyworks in Newburyport, MA, is a unique space where students and teachers around the world come to hone their technique and study the art of teaching. For more information, visit www.progressivebodyworksinc.com, or follow Hemani on Facebook, Instagram, Pinterest and Tumblr.

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A Meat-Free Way to Grill

Barbecue season has arrived, but that doesn't mean you need to choose between hot dogs or hamburgers. Grilling infuses flavor into tofu and vegetables, making it the perfect opportunity to whip up meat-free dishes. Both the vegetarians and meat-eaters in your life will love the following mouthwatering recipes from 101 Vegetarian Grill & BBQ Recipes ($19.95, Ryland Peters & Small). So what are you waiting for? Fire up that grill!

Sticky BBQ Tofu Skewers
Inspired by Thai street food, these Asian tofu skewers pair perfectly with a spicy peanut-cucumber dipping sauce. (Serves 4–6)

For the tofu skewers:
6 large red chili peppers, seeded and finely chopped
6 cloves garlic, finely chopped
1-inch piece root ginger, peeled and finely chopped
½ teaspoon ground white pepper
2 tablespoons cooking sherry or rice wine
2 tablespoons vegan fish sauce (optional)
2 tablespoons dark soy sauce
4 tablespoons agave syrup
1 tablespoon soft brown sugar
½ bunch cilantro, leaves and stems chopped
36 tofu puffs (deep-fried cubes of firm tofu, available at specialty stores)
Sea salt
12 bamboo skewers, soaked in water for 30 minutes
Sticky rice (optional)

For the dipping sauce:
¼ cucumber, peeled and halved lengthways
1 teaspoon light soy sauce
3 tablespoons freshly squeezed lime juice
2–3 teaspoons soft brown sugar, to taste
1 tablespoon peanuts, lightly toasted
2 tablespoons rice vinegar
1 red shallot, finely chopped
1 green chili pepper, seeded and finely chopped
1 red chili pepper, seeded and finely chopped
Pinch salt

1. To make the marinade, combine all of the skewer ingredients except the tofu puffs and skewers in a large bowl. Mix until the sugar dissolves; season to taste.
2. Add the tofu puffs and stir until well coated. Set in the fridge overnight, or at least 1 hour.
3. To make the dipping sauce, use a teaspoon to scrape out the seeds from the center of the cucumber, and slice the flesh into crescents. In a medium bowl, mix together the soy sauce, lime juice and sugar; stir until dissolved. Using a pestle and mortar, grind or crush the peanuts to a rough powder. Add the peanut powder and the remaining ingredients to the soy sauce mixture; stir well. Pour over the prepared cucumber and toss to coat.
4. Preheat the grill. Skewer 3 pieces of puff onto each skewer. Grill, turning occasionally, for 10–12 minutes, or until golden brown and crispy on the outside. Serve 2–3 skewers per person with dipping sauce and sticky rice.

Quinoa Burgers With Portobello Mushroom “Buns”
Forget those bland frozen veggie burgers: This version combines quinoa, sweet potato and black beans with a grilled mushroom “bun.” (Serves 5)

3 tablespoons olive oil, divided
2 cloves garlic, crushed
1 onion, finely chopped
½ cup black beans
1 cup cooked quinoa
½ cup cooked sweet potato
1 carrot, shredded
½ teaspoon ground cumin
½ teaspoon ground coriander
2 tablespoons chopped flat-leaf parsley
⅛ cup breadcrumbs
5 portobello mushrooms
Pinch sea salt
Freshly ground black pepper
Avocado, sliced
Tomato, sliced
Gherkin pickles, chopped
Red onion, sliced
Fresh cilantro
Freshly squeezed lime juice

1. Preheat the oven to 350°F. Heat 1 tablespoon olive oil in a saucepan over medium heat. Sauté the onions until softened, about 3 minutes. Add the garlic and cook for another minute. Stir in the black beans and cook another few minutes. Remove from heat; transfer to large bowl.
2. Lightly mash the beans with a fork until semi-crushed. Add the quinoa, sweet potato, carrot, cumin, coriander, parsley and breadcrumbs and mix well. Form patties with your hands and place on a baking sheet lined with parchment paper.
3. Bake for 20–25 minutes, turning once at around 15 minutes.
4. Preheat the grill. Remove the burgers from the oven and place on grill for a few minutes.
5. Clean the mushrooms with a damp cloth. Remove the stems and drizzle with the remaining 2 tablespoons olive oil. Season with salt and pepper; grill for 5 minutes on each side.
6. To serve, place each burger on top of a roasted mushroom. Garnish with avocado, tomato, pickles, red onion, cilantro and lime juice.

Grilled Pears With Spiced Honey, Walnuts and Blue Cheese
Take the classic combo of pears and blue cheese to the next level with this elegant dessert. For the best results, choose ripe but firm pears. (Serves 4)

2 ounces walnuts (about 28 halves)
2 tablespoons honey
¼ teaspoon ground cardamom
4 pears
2 tablespoons sugar
4 ounces blue cheese (such as Dolcelatte, Stilton or Danish)
4 slices toast, optional
Dessert wine, optional

1. In a medium skillet, add the walnuts, honey and cardamom. Cook over high heat until the honey bubbles furiously and starts to darken. Immediately pour the mixture onto a sheet of wax paper; let cool. Peel the nuts from paper and set aside.
2. Preheat the grill. Using a sharp knife, cut the pears into quarters. Remove and discard the cores. Slice the pears into thick wedges. Dust lightly with sugar and grill for 1½ minutes on each side, until lightly charred.
3. Pile the pears onto slices of toast. Sprinkle with walnuts and serve with crumbled blue cheese and a glass of dessert wine.

Recipes and photos copyright 101 Vegetarian Grill & BBQ Recipes ($19.95, Ryland Peters & Small).

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Calendar of Events

July 22–24
What: BASI Pilates Anatomy
Where: BASI Pilates Studio, Costa Mesa, CA
BASI Pilates

July 23–24
What: Peak Pilates Basic Mat
Where: Jessica Schultz Pilates, Portland, OR
Peak Pilates

July 23
What: Conscious Movement Myofascial Stretch and Release Workshop
Where: The Source, Cape Town
Conscious Movement

July 25–31
What: Polestar Transition Series with Brent Anderson, Shelly Power, and Christi Idavoy
Where: Polestar Education Studio, Miami, FL
Polestar Pilates

July 29–30
What: Pilates Instructor Academy Reformer Teacher Training
Where: Corpus Christi, TX
Pilates Instructor Academy

July 29–30
What: Peak Pilates Basic Mat
Where: Movement Continuum Studio, Bozeman, MT
Peak Pilates

July 29–31
What: Peak Pilates Comprehensive Level I/Module 1
Where: Core Concepts Pilates Studio, Jupiter, FL
Peak Pilates

July 30–31
What: Peak Pilates Basic Mat
Where: The Good Space, Houston, TX
Peak Pilates

July 30–31
What: Peak Pilates Basic Mat
Where: Aussie Fitness, Fort Lauderdale, FL
Peak Pilates

July 30–31
What: Polestar Oov Level I with Amy Broekemeier
Where: Chicago, IL
Part 1
Part 2

July 30–November 6
What: BASI Comprehensive Teacher Training Program
Where: Framework Pilates, Los Angeles, CA
BASI Pilates

July 30–August 14
What: BASI Mat Teacher Training Program
Where: Pilates House, Munich, Germany
BASI Pilates

August 1
What: Physical Mind Institute Parasetter Class
Where: Online at Physical Mind Institute

August 4
What: Peak Pilates Props Shop
Where:DCAC International Fitness Conference, Reston, VA
Peak Pilates

August 4
What: RavenHouse Retreats: Reclaiming Your Power and Loving Your Life
Where: San Diego, CA
Jennifer Kries

August 12–14
What: Peak Pilates Comprehensive Level I/Module 1
Where: Pilates of Greenville, Greenville, SC
Peak Pilates

August 12–14
What: Peak Pilates Comprehensive Level I/Module 3
Where: Aussie Fitness, Fort Lauderdale, FL
Peak Pilates

August 12–14
What: Pilates Instructor Academy
Cadillac/Trapeze Table Teacher Training
Where: Corpus Christi, TX
Personal Best Pilates

August 12–14
What: BASI Pilates for Injuries and Pathologies
Where: BASI Pilates Studio, Costa Mesa, CA
BASI Pilates

August 13
What: Conscious Movement Foundation and Basic Pilates Mat Course
Where: The Source, Cape Town
Conscious Movement

August 13–14
What: BASI Fit Reformer Course
Where: Southern Oregon Pilates, Medford, OR
BASI Fit

August 16–20
What: Mat Teacher Training Program
Where: AASFP, Beijing, China
AASFP

August 18–Sept 30
What: BASI Comprehensive Teacher Training Program
Where: Body Mechanix, Johannesburg, South Africa
BASI Pilates

August 19
What: Peak Pilates Comprehensive Level I/Module 1
Where: The Good Space, Houston, TX
Peak Pilates

August 19
What: Peak Pilates Comprehensive Level I/Module 1
Where: Jessica Schultz Pilates, Portland, OR
Peak Pilates

August 19
What: Peak Pilates Comprehensive Level I/Module 1
Where: Pilates of Greenville, Greenville, SC
Peak Pilates

August 19
What: Peak Pilates Comprehensive Level I/Module 1
Where: Body Dynamics Pilates, Ennis, MO
Peak Pilates

August 19
What: Peak Pilates Comprehensive Level II/Module 1 (LTA)
Where: Life Time Fitness, Colorado Springs, CA
Peak Pilates

August 25–26
What: Peak Pilates Comprehensive Level I/Module 1
Where: Greenwood Athletic and Tennis Club, Greenwood Village, CO
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1
Where: Life Time Athletic—Vaughan, Ontario
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Atlanta, Sandy Springs, GA
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Reston, VA
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Burr Ridge, IL
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Colorado Springs, CO
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—San Antonio, TX
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Ellisville, MO
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness – Eden Prairie, MO
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Columbus, OH
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Phoenix, AZ
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Laguna Niguel, CA
Peak Pilates

August 26–28
What: Peak Pilates Comprehensive Level I/Module 1 (LTA)
Where: Life Time Fitness—Troy, MI
Peak Pilates

August 27
What: Conscious Movement Special Populations Workshop
Where: The Source, Cape Town
Conscious Movement

August 27–October 8
What: BASI Mat Teacher Training Program
Where: AASFP, Hong Kong, China
AASFP

August 31–September 2
What: Peak Pilates Comprehensive Level III/Module 1
Where: Austin Pilates Barn, Austin, TX
Peak Pilates

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In this issue
Gold-Medal Moves
Expert Q & A with Rael Isacowitz
Go Camping!
Close-Up: Backward Stretch with Shoulder Stand
A Meat-Free Way to Grill
Calendar of Events
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