PILATES STYLE MAY / JUNE 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
 

The Mother-Daughter Bond

Whether you act like best friends or squabbling sisters (or both at times), nothing can match the relationship between a mother and daughter. For many women, Pilates is a way to get fit while spending quality time together.

And then there’s duos who take it one step further: Diane Henningan and her daughter, Kelley, own and teach Pilates at Tree House Pilates in The Woodlands, Texas. In honor of Mother’s Day, we asked the pair how working and teaching together has affected their family dynamic.

PS: Did you have any hesitation working together as mother and daughter, or did it seem like a natural fit?

DH: At first, I was concerned that Kelley would not be sensitive to clients’ needs and biomechanics. But she was a natural and so capable of tailoring workouts. It always makes me so happy to say to new clients: “Come meet another instructor, Kelley. She’s my daughter.”

KH: The fear was that business might get in the way of our relationship. But it felt natural, because we have an open communication and always discuss any concerns.

PS: How do you maintain a good working relationship?

DH: It was important to be open-minded and let Kelley put her personality into her teaching style. I knew she could offer another dimension to inspire and excite.

KH: Communication is crucial, but so is having lots of fun!

PS: How has Pilates affected your mother-daughter relationship?

DH: Pilates has allowed me to be an involved mother. I never wanted to be sitting on the sidelines. It’s so fun to work out together. Pilates has kept me in great shape to share similar interests, such as shopping for workout clothes and tasting new nutrition products.

KH: It’s been incredible to see my mom set a goal of opening a new studio and watch her work toward it through the years. Now she’s running a successful business. It’s an incredible example, and I’m super proud.


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Expert Q & A with Rael Isacowitz

Q. When I’m practicing at home, I like to put on some soft tunes in the background. What are your thoughts on playing music during Pilates?

A. The essence of a Pilates practice is creating an environment that’s conducive to enhancing the mind/body connection. It should inspire concentration, focus and maximum awareness. Each person has his or her individual way of reaching this state of mindfulness. For some people, having minimal sound is best, while soft background music may work for others. But you might be like my teenage son, and loud music blocks out thoughts and allows you to focus.

When it comes to Pilates and music, there are no set rules. I will say that, contrary to a dance class, I don’t want the music to dictate the pace or rhythm. Some exercises I like doing slower and others more brisk. I don’t want to think of changing the music throughout the session. I believe music is secondary to the movement and shouldn’t dictate it.

Sometimes I enjoy just the sound of my breath and the springs, if I am using apparatus, and other times, I like soft, calming music. I choose the music based on my mood and setting. Of course, we also need to be considerate to those around us (the reason why my son wears headphones).

In short, if no one else needs to be considered, feel free to put on some music that makes you feel good—the ultimate goal of Pilates—and enjoy your session.

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 most recently, designed a line of innovative Pilates equipment, BASI Systems. For more information, visit www.basipilates.com.


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Natural Ways to Beat Seasonal Allergies

April showers bring May flowers—and the sniffles. But don’t let them stand in the way of your workouts or life. The following strategies can help ease the sneezes, watery eyes and itchiness of seasonal allergies, so you can finally enjoy the spring.

1. Slip off your shoes. Avoid spreading pollen and dust throughout your home by taking off your shoes and jacket as soon as you come inside, suggests Joyce Rabbat, MD, the division director for pediatric allergy at Loyola University Medical Center in Maywood, IL.

2. Take an omega-3. This healthy fatty acid helps to reduce some of the inflammation that triggers those wheezes and sneezes, according to a German study. Eat foods high in omega-3s, such as enriched eggs, walnuts and fatty fish, or consider taking a supplement.

3. Clear the air. That spring breeze is refreshing, but open windows also leave room for allergens to enter. Rabbat recommends shutting your doors and windows, especially during the hours of five to 10 a.m. “That’s when pollen counts are the highest,” she says. You may also want to invest in a HEPA air purifier, which filters out those tiny pollen and dust particles.

4. Take time to decompress. According to a study published in the journal Annals of Allergy, Asthma & Immunology, feeling stressed out can make allergy symptoms more frequent and bothersome. Make sure to carve time out of your schedule for your Pilates practice and relaxation—so you can breathe easier.

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Close-Up: Attitude Pulse

In the May/June issue of Pilates Style, YouTube fitness personality and Pilates instructor Cassey Ho shared a workout from her POP Pilates class. The goal: strengthening your lower body while challenging your balance—and having fun.

Purpose: works the glutes, thighs and lower back

Setup: Stand on your right leg, with and your left knee behind you, opening up your inner thigh. With your chin up and chest open, place your arms in front of your body as if you’re hugging a tree.

1. Lift your left knee up and lower it slightly. This is one mini-pulse. Do 15 reps.

2. Repeat the sequence on your other leg.

Tip: Engage your abdominals and relax your shoulders throughout.

Bio: Cassey Ho is an award-winning Pilates and fitness instructor, entrepreneur and online personality. She’s the creator of Blogilates, the number-one female fitness channel on YouTube with more than 300 million video views and 3 million subscribers. In a revolutionary partnership, Ho’s unique format, POP Pilates©, which launched on YouTube in 2009, has become a live class at every 24 Hour Fitness gym in the U.S. She’s the author of the best-selling book, Hot Body Year Round (Harmony, 2015) and the designer of her own activewear line, POPFLEX. For more information, visit www.blogilates.com and www.popflexactive.com.

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Morning Glories

Whether or not breakfast is really the most important meal of the day is debatable. But there’s no doubt that what you put on your plate shapes your energy level—and waistline. “A growing body of research shows that eating protein for breakfast can curb your cravings throughout the day,” says Kristin Kirkpatrick, MS, RD, the manager of wellness nutrition services at the Cleveland Clinic. “That encourages weight loss.” Case in point: One study published in the journal Obesity found that people who loaded up on protein at breakfast gained less body fat and felt less hungry than those who didn’t.

But that doesn’t mean you have to sip protein shakes for breakfast. The following three recipes are packed with both protein and deliciousness, so you can make every morning a good one!

Shakshuka with Greens
Shauksuka is a Middle Eastern breakfast dish of eggs poached in a spicy tomato sauce. This hearty version uses collard greens for an extra dose of flavor and nutrition.

(Serves 3)

2 tablespoons ghee (or butter)
1 small onion, diced
2–4 jalapeño peppers, seeded and minced
5 garlic cloves, minced
1 bunch collard greens (8–10 leaves), stemmed and cut into ¼-inch-thick ribbons
1 teaspoon ground cumin
½ teaspoon ground sumac
½ teaspoon ground coriander
½ teaspoon flaky sea salt, or more to taste
¼ teaspoon bittersweet smoked paprika
¼ teaspoon ground turmeric
Pinch or two of cayenne pepper
1 (28-ounce) can whole peeled tomatoes, undrained
¼ cup water
6 large eggs
Freshly ground black pepper
Chopped fresh flat-leaf parsley

1. Heat the ghee over medium-high heat in a large skillet with a tight-fitting lid. Add the onion and jalapeños and cook, stirring occasionally, until softened and browned, about 8 minutes.
2. Stir in the garlic and cook until fragrant, about 1 minute. Add the collards and toss well to combine. Let the collards cook until reduced, about 5 minutes. Stir in the cumin, sumac, coriander, salt, paprika, turmeric and cayenne pepper.
3. Crush the tomatoes by hand, and add them to the skillet. Swish the water with the juices in the can, and add the liquid to the skillet. Stir well and reduce the heat to medium. Let the sauce simmer, stirring occasionally, for 15–20 minutes.
4. Use a spoon to make a little well in the sauce, and crack an egg into it. Repeat the process until all the eggs have been added. Cover the skillet and cook until the egg whites are just set, about 12 minutes, or until cooked to your liking. Season to taste with salt and black pepper, and top with chopped parsley.
5. Spoon some sauce onto each plate, scoop up 1 or 2 eggs per serving, place them on top of the sauce, and serve hot.

Recipe excerpted from Paleo Planetby Becky Winkler (Harvard Common Press, 2015)

Banana Porridge
This subtly sweet porridge is made with coconut flour and eggs, so it’s free of grains and full of protein.

(Serves 2)

½ cup coconut milk (or other milk)
½ cup water
¼ cup coconut flour
1 very ripe banana, mashed
½ teaspoon ground cinnamon
¼ teaspoon salt
2 large eggs, lightly beaten

1. Place the coconut milk and water in a saucepan over medium-low heat. Add the coconut flour to the saucepan and stir to blend.
2. Add the mashed banana to the saucepan and stir to blend. Stir in the cinnamon and salt.
3. Add the eggs to the saucepan and blend. Stir occasionally for a few minutes, until the porridge becomes thick and a bit lumpy.
4. Serve warm or at room temperature. Leftovers may be stored in a sealed container in the refrigerator for a few days and reheated before serving.

Recipe excerpted from The Healthy Coconut Flour Cookbook by Erica Kerwein (Fair Winds Press, 2014)

Mini Quiches with Mushrooms and Baby Broccoli
Whip up a batch of these mini quiches on the weekend, and you’ll have a nutritious grab-and-go meal every morning.

(Makes 12)

2 tablespoons ghee (or butter)
2 medium shallots, minced
2 garlic cloves, minced
1 cup minced mushroom caps and/or stems
Flaky sea salt
Freshly ground black pepper
1 bunch baby broccoli, ends trimmed, stalks and buds finely chopped (or 2 cups finely chopped broccoli florets)
8 large eggs
½ cup coconut milk
½ teaspoon flaky sea salt, or more to taste

1. Preheat the oven to 350°F, and grease a 12-cup muffin pan with olive oil.
2. Melt the ghee in a medium skillet over low heat. Add the shallots and garlic and sauté, stirring frequently, until softened but not browned, 3–4 minutes. Add the mushrooms and raise the heat to medium. Cook, stirring frequently, until the mushrooms have released their liquid and most of it is gone, about 10 minutes. Season liberally with salt and pepper; transfer to a plate to cool.
3. Return the skillet to medium heat, and add the chopped broccoli. Cook, stirring frequently, until bright green and crisp-tender, about 5 minutes. Set aside to cool.
4. Whisk together the eggs, coconut milk and salt in a large bowl. Stir in the mushrooms and broccoli. Divide the batter among the 12 muffin cups, filling each one about three-quarters full. (A ⅓-cup measure is helpful for portioning out the batter.)
5. Bake until just set in the middle, about 15–20 minutes. Gently run a knife around the edge of each quiche, and carefully scoop them out with a spoon. Enjoy hot or warm. Leftover quiches can be wrapped in foil and stored in the fridge for up to 4 days and then reheated, uncovered, in the microwave.

Recipe excerpted from Paleo Planet by Becky Winkler (Harvard Common Press, 2015)

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Calendar of Events

May/June (dates ongoing)
What: Exhale Spa’s Barre Teacher Training
Where: locations nationwide
Exhale Spa

May 2
What: BASI Pilates for the Mature Client
Where: The Pilates Clinic, Wimbledon, London, United Kingdom
BASI Pilates UK

May 5–Sept. 18
What: BASI Comprehensive Teacher Training Program
Where: Pilates in Tuscany, Prato, Florence, Italy
BASI Pilates Italy

May 5–7
What: Lolita Pilates
Pilates Day Memorial Celebration to honor Joe and Clara Pilates
Where: Ferncliff Cemetary Chapel; Hartsdale, New York
Pilates Memorial Celebration | Lolita Pilates

May 6–7
What: Pilates Instructor Academy
Intermediate and Advanced Pilates Teacher Training with Stacey Jacob, PMA-CPT
Where: Jewish Community Center of St. Louis; Chesterfield, Missouri
Pilates Instructor Academy

May 6–7
What: BASI: Innovations in Pilates Reformer
Where: Breathe Pilates Studio, The Woodlands, TX
BASI Pilates

May 6–Aug. 14
What: BASI Comprehensive Teacher Training Program
Where: Expression Pilates, Terrebonne, Quebec, Canada
BASI Pilates Canada

May 7–Aug. 21
What: BASI Comprehensive Teacher Training Program
Where: The Pilates Body, Gig Harbor, WA
BASI Pilates

May 7–8
What: Pilates Instructor Academy
Pilates Teacher Training with Patty Baiano, PMA-CPT
Where: Pilates by the Bay; Tom's River, New Jersey
Pilates Instructor Academy

May 8–12
What: BASI Mat Teacher Training Program
Where: AAFSP, Beijing, China
AASFP

May 12–15
What: BASI Mat Teacher Training Program
Where: The Dynamic Body Studio, East London, South Africa
BASI Pilates South Africa

May 12–Oct. 18
What: BASI Comprehensive Teacher Training Program
Where: Live & Breathe Pilates, Dublin, Ireland
BASI Pilates UK

May 13–July 3
What: BASI ProBridge Program
Where: Live & Breathe Pilates, Dublin, Ireland
BASI Pilates UK

May 14–July 30
What: BASI Comprehensive Teacher Training Program
Where: BASI Pilates Nakameguro, Tokyo, Japan
BASI Pilates Japan

May 14
What: BASI Enhancing Athletic Performance
Where: Healthy Changes Pilates, Reading, MA
BASI Pilates

May 14–15
What: Pilates Instructor Academy
Reformer - Pilates Teacher Training with Stacey Jacob, PMA-CPT
Where: Jewish Community Center of St. Louis; Chesterfield, Missouri
Pilates Instructor Academy

May 14–15
What: John Garey Fitness & Pilates Spring Conference
Where: Long Beach, CA
John Garey Fitness

May 17–22
What: BASI Mat Teacher Training Program
Where: AASFP, Beijing, China
AASFP

May 19
What: Exhale Spa’s FusionFest
Where: 13 locations nationwide
Exhale Spa

May 19–June 12
What: BASI Comprehensive Teacher Training Program
Where: Pilates Synergy, Bogota, Colombia
BASI Pilates

May 20–Sept. 11
What:BASI Comprehensive Teacher Training Program
Where: Darte Pilates, Marbella, Spain
Darte Pilates

May 20–Aug. 7
What: BASI Comprehensive Teacher Training Program
Where: Coastal Core Fit, Virginia Beach, VA
BASI Pilates

May 21–Aug. 6
What: BASI Mat Teacher Training Program
Where: AASFP, Hong Kong, China
AASFP

May 21–Sept. 18
What: BASI Comprehensive Teacher Training Program
Where: Evolve Rehabilitation and Pilates, Rancho Palos Verdes, CA
BASI Pilates

May 21–Sept. 25
What: BASI Comprehensive Teacher Training Program
Where: La Playa Pilates, Santa Barbara, CA
BASI Pilates

May 21
What: Jennifer Kries
The Advanced Pilates Reformer: Fancy Tricks!
Where: San Diego, California
The Advanced Pilates Reformer: Fancy Tricks!

May 26–Nov. 27
What: BASI Comprehensive Teacher Training Program
Where: Equilibrium Me, Al Markh, Bahrain
BASI Pilates

May 27–29
What: BASI Pilates for Injuries and Pathologies
Where: The Movement Practice, Amsterdam, Netherlands
BASI Pilates

May 27–July 3 What: BASI Mat Teacher Training Program
Where: Studio Twoj Ruch, Warsaw, Poland
BASI Pilates

May 27–Aug. 21 What: BASI Comprehensive Teacher Training Program Where: Synergy, Avon, CO
BASI Pilates

June 2–3
What: Pilates Empowerment Summit
Miami, Florida
Pilates Empowerment Summit

June 2–4
What: BASI Pilates for Injuries and Pathologies
Where:Pilates in Tuscany, Prato, Florence, Italy
BASI Pilates Italy

June 2–5
What: BASI Mat Teacher Training Program
Where: Core Control Centre, Klein Windhoek, Namibia
BASI Pilates South Africa

June 3–July 10
What: BASI Comprehensive Teacher Training Program
Where: White Mountain Pilates, Mt. Shasta, CA
BASI Pilates

June 10–12
What: BASI Pilates for Injuries and Pathologies
Where: Beach Pilates, Toronto, Canada
BASI Pilates Canada

June 10–Sept. 18 What: BASI Comprehensive Teacher Training Program
Where: Breathe Pilates Studio, The Woodlands, TX
BASI Pilates

June 10–Jan. 8
What: BASI Comprehensive Teacher Training Program
Where: Dynamic Arts, Freiburg, Germany
BASI Pilates Germany

June 11
What: BASI Unwinding Scoliosis with Pilates
Where: Physio Logic, Brooklyn, NY
BASI Pilates

June 12
What: BASI The Scapulohumeral Rhythm, Rotator Cuff, Shoulder Impingement and Pilates
Where: Physio Logic, Brooklyn, NY
BASI Pilates

June 17–19
What: BASI Pilates Through Pregnancy
Where: The Pilates Clinic, Wimbledon, London, United Kingdom
BASI Pilates UK

June 17–19
What: Atlas Pilates Intermediate Workshop
Where: Seattle Washington
Atlas Pilates Seattle: Intermediate Workshop

June 18
What: BASI Pilates for the Mature Client
Where: BASI Pilates Studio, Costa Mesa, CA
BASI Pilates

June 22–Aug. 19
What: BASI ProBridge Program
Where: Body Intellect, Pretoria, South Africa
BASI Pilates South Africa

June 24–Sept. 18
What: BASI Comprehensive Teacher Training Program
Where: Flow Studios, Chicago, IL
BASI Pilates

June 25–Nov. 6
What: BASI Comprehensive Teacher Training Program
Where: Balanced Bodies, Herndon, VA
BASI Pilates

June 25–Sept. 11
What: BASI Comprehensive Teacher Training Program
Where: Balance Point Pilates, Davis, CA
BASI Pilates

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In this issue
The Mother-Daughter Bond
Expert Q & A with Rael Isacowitz
Natural Ways to Beat Seasonal Allergies
Close-Up: Attitude Pulse
Morning Glories
Calendar of Events
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