2 Welcome to the World of Mindful Movement! What exactly is Mindful Movement? Simply put, it is exercise performed with awareness. It involves mental focus to train your body to move optimally through both athletic activities and everyday life. It is exercise that makes you move smarter. Isn t that Pilates? It sure is always will be. But we now have both new and re-engineered pieces of equipment that take mindful movement in a lot of different directions. Directions that include more cardio challenges, more strength training elements, and more balance work, to name a few. Just take a glance at the next page if you want to know more. So, welcome to the world of mindful movement. We think it is the next step in the evolution of fitness!
3 What s new at Balanced Body? Have you ever looked back at the passing year and said: Wow, a ton of major stuff happened? That s the kind of year we ve had. Here are highlights: MOTR Page 64 MOTR combines the balance and release exercises of a foam roller with the strength challenges of a variable resistance pulley system, in a 43 long cylinder that takes up minimal space. It provides a challenging and incredible diverse workout tool to focus on core, balance, cardio and strength. Old Friends Get New Looks Your input is always valuable to us and this time we used some of your suggestions to re-engineer three of our hallmark products the original Allegro Reformer (page 20), the CoreAlign (page 60), and the IQ Reformer (Page 39)! You ll love the new changes. Bodhi Suspension System Page 66 The Bodhi Suspension System has two independent ropes and four suspension points. No other single suspension system offers this. Each point adds fun and unique physical challenges. Exercise options include strength, stability, balance, proprioception, and flexibility. Begin Chair Page 115 Is it furniture? Is it an exercise apparatus? It s actually both! The Begin Chair promotes great posture while providing a mini gym at your desk. It looks cool, too. Konnector Page 27 Konnector is a one-rope pulley system with loops for all four limbs that enables independent, simultaneous movement of both arms and legs. Konnector Lite is a simplified version of the one-rope pulley system. Elastik Page 68 A personal and portable jungle gym you can hold in your hands! The Elastik emphasizes strengthen and balance while on your feet, but moves fluidly between floor and standing exercises. Balanced Body Education for 2015 Page 4 Our 2015 calendar continues our run of outstanding instructor training and continuing education opportunities, including Pilates, Anatomy in Three Dimensions, Balanced Body Barre, Bodhi Suspension System, CoreAlign and MOTR. See the full schedule online at pilates.com/education-finder. We Have a New Home! Page 70 This year we moved into a state-of-the-art, eco-friendly facility here in Sacramento. With 1000 solar panels on our new roof, we re on our way to be fully solar-powered soon!
4 Balanced Body Mindful of More than Movement Mindful movement isn t just an exercise for us. It is the foundation we build on in everything we do. We are also mindful of WHERE YOU CAME FROM We come from many different educational backgrounds and teaching styles. But we all keep our eyes on the singular prize for our clients and customers to leave our businesses feeling better and healthier than when they arrived.... THE TOOLS OF YOUR TRADE Balanced Body equipment is safe, beautiful and built to be totally inclusive of every body and all forms of teaching. A lot of thought and hard work goes into making our equipment this way, and we are proud of that. We think you ll be proud owners, too....the RESOURCES YOU NEED TO SUCEED If you succeed, we succeed and vice versa. Our goal is to help you develop vibrant and flourishing program. We offer: Marketing programs Business and return-on-investment planning Expert technical assistance... YOUR FUTURE Teaching Pilates and mindful movement is an extremely rewarding, inspirational and potentially profitable vocation. What do the most successful teachers all have in common? They keep learning. Our flexible training modules are taught by the world s top educators and let you progress at your own speed from a full comprehensive Pilates curriculum to CoreAlign, MOTR and more. Plus, all our programs are designed to meet your specific goals and budget. In addition, our Pilates on Tour and other programs provide continuing education in classical and contemporary techniques from master teachers. These are unique opportunities to learn from the best! For more information on our education offerings see pages 4 and 5. OUR PLANET Our mission is to leave this planet in better shape than we found it. In fact, this year we moved into a super eco-friendly facility. Read more about it on page 70. OUR CALIFORNIA ROOTS Our equipment is manufactured right here at our (new!) headquarters in Sacramento. California is one of the most diverse and innovative places in the world, and a reflection of the global community we work with. 2
5 TABLE OF CONTENTS Features 4 Balanced Body Education 7 Men: The X-Factor of Pilates 9 Reaching Out to the Community 11 From the Pilates Arc to a Full Studio 12 Nora s Corner: Where Science and Movement Collide 14 What is a Reformer? 29 A Q&A With I.C. Chuck Rapoport 38 Healing Myself, then Healing Others 70 Keeping it Green 78 Pilates in Afghanistan Pilates Equipment 16 Allegro 2 Reformer System 20 Allegro Reformer System 24 Studio Reformer 27 Konnector 30 Clinical Reformer 32 CenterLine Reformer 33 Ron Fletcher Reformer 34 Reformer with Tower 36 Reformer Trapeze Combination (RTC) 39 Pilates IQ Reformer 40 EXO Chair 42 Wunda Chair / CenterLine Chair 43 Combo Chair 44 Arm Chair 45 Ladder Barrel 46 Step Barrels and Arcs 47 Pilates Arc 48 Trapeze Table (Cadillac) 51 CenterLine Cadillac / Pole System 52 Incline Mat Table / Ped-o-Pull 53 Wall Tower 54 Tower on the Go 55 Pilates Springboard 56 Finishing Touch: Upholstery and Wood Choices 58 Tool Kit and Hanging Grid Mindful Movement Equipment 60 CoreAlign 63 Orbit 64 MOTR and MOTR Home 66 Bodhi Suspension System 68 Elastik and Balanced Body Barre 69 SmartBells and Hand Weights Accessories 72 Equipment Accessories 73 Balanced Body Signature Springs 74 Sitting Boxes and Foot Straps 75 Sitting Box Riser 76 Reformer Accessories 80 Foot Products 81 Circles and Rings 82 Mats and Mat Accessories 84 Positioning Products 85 Balance and Resistance Tools 86 Rollers and Releasing 88 Exercise Balls and Accessories 90 Pads, Poles and more DVDs 92 General Pilates and Mat 96 Mat with Accessories 98 Reformer 100 Tower 101 Cadillac / Multi-Apparatus 102 Chair / Barrel 103 Barre / Orbit / Pregnancy 104 Health Topics Books 106 General 109 Anatomy and Movement 110 Health Topics 111 Manuals Furnishings 114 Historical Posters and Photos 115 Begin Chair 116 Posters / Notecards / Gift Certificates 118 Apparel 120 Returns / Shipping / Warranties Pilates.com has more for you! New products all year long DVD and book samples Online Store specials Equipment and education podcasts Instructor training and continuing education See where we ll be in
6 Balanced Body Education Learn to be the best, at your own pace. Take the next step Balanced Body works with the best educators in Pilates and other mindful movement disciplines. Discover learning opportunities that are stimulating, personal and deeply rooted in the art and science of movement. Pilates Instructor Training Launch your career in mind-body fitness through our skilled teacher network. We have over 250 educators at 165 authorized training centers around the world, in a network that continues to grow. Choose from Mat, Reformer or full comprehensive training. Balanced Body s highly-regarded Pilates instructor training program delivers education to fit your goals, your budget and your schedule. Anatomy in Three Dimensions This is the best way to understand the musculoskeletal system and integrate anatomical knowledge into your teaching. In these courses you build the muscles out of clay on a specially designed skeleton helping you imprint the body s design deeply into your mind and body. Balanced Body Barre Instructor Training We have pulled from our 35+ years of mind-body experience to create a program that emphasizes safety and body awareness while still keeping the intensity and high energy of a Barre workout at the forefront. The only prerequisite is a passion for movement and the desire to share this with others. Bodhi Susupension System Bodhi adds standing, balance, and stability elements that bodies respond to and enjoy. Bodhi instructor training provides instructors with everything needed to teach a variety of formats, from small group personal training to circuit training to private sessions. CoreAlign Instructor Training Balanced Body s CoreAlign combines cardiovascular work with integrated, full-body exercises and a mind body approach a unique way to experience fitness and function. We offer comprehensive CoreAlign instructor training for fitness and rehabilitation. MOTR Combine Balanced Body Movement Principles, the power of aerobic conditioning and the balance and release exercises of a foam roller in this inspiring weekend workshop. You will learn key positions and exercises as well as sequences and programming for private and group sessions. 4
7 in developing your mind, your body and your career. Continuing Education Pilates on Tour Conferences for 2015 Discover what thousands of your peers already have Pilates on Tour is the premier continuing education learning experience featuring the industry s top presenters, tons of equipment and cool, intimate settings. See details at pilates.com/pilatesontour. Istanbul, TK Feb Sacramento, CA July Phoenix, AZ April Chicago, IL Oct London, UK April Italy Dec (TBD) Seoul, SK May Passing the Torch Pilates Mentorship Be inspired by an in-depth opportunity to study with the best teachers in the world. Perfect for any teacher who is ready to take his or her practice to the next level. Bridge Program Already a trained Pilates professional? Our Bridge program allows you to earn a Balanced Body certificate built on your existing knowledge. Whether you are starting your teaching journey or looking for inspiration along the path, Balanced Body s goal is to help you become a confident, creative and inspiring teacher. See all our education listings in the US and around the world, on our Education Finder at pilates.com/education-finder. 5
8 Mindful Movement & Studio Professionals For nearly 40 years we have worked with Pilates and mindful movement professionals like you with one goal in mind: changing people s lives for the better. There are many different ways to teach and practice mindful movement. Our mantra has always been this: if what you do is changing you and your clients lives for the better, then that s all that matters. And no matter what your background is, we know we have equipment you will be proud to own. Equipment Suggestions We encourage you to look through the entire catalog; it s packed with all kinds of great Pilates and mind-body equipment, big and small, that would make an excellent addition to any Pilates studio. However, here are a few suggestions we think you might be interested in. Studio Reformer There s nothing like the original, standard-setting Balanced Body Reformer. Effective, beautiful and built of solid Rock Maple, our Studio Reformer is the most smooth, quiet and durable machine on the market. Reformers we built 20 years ago are still hard at work today. Learn more about the Studio Reformer, p. 24, or the Clinical Reformer on p. 30. Allegro 2 Reformer The Allegro 2 takes ease of use to a whole new level. Its footbar adjusts easily and moves to many new positions along the frame. Its rope system adjusts even while lying on the carriage. All of this, and much more, adds up to a fluidity that maximizes every exercise session. It also stacks or stands for storage. Learn more about the Allegro 2 Reformer, p. 16. CoreAlign The CoreAlign combines cardiovascular work with strength training and mindbody exercise. Studio owners find integrating the CoreAlign into Pilates Studio sessions helps apply the Pilates principles to standing and gait. Learn more about the CoreAlign, p. 60. Balanced Body Barre A portable, easily assembled barre for your barre-based workouts. Constructed of aluminum with an anti-microbial, powder-coated satin gray finish, it s a great-looking addition to your studio or home workout area. Learn more about Balanced Body Barre on p. 68. MOTR MOTR combines the balance and release exercises of a foam roller with the strength challenges of a variable resistance pulley system, in a 43 long cylinder that takes up minimal space. It provides a challenging and incredible diverse workout tool to focus on core, balance, cardio and strength. Learn more about MOTR, p. 64. Bodhi Suspension System The Bodhi Suspension System has two independent ropes and four suspension points. No other single suspension system offers this. Each point adds fun and unique physical challenges. Exercise options include strength, stability, balance, proprioception, and flexibility. Learn more about Bodhi on p 66. Other Equipment: EXO Chair, p. 40. Orbit, p. 63. Trapeze Table, p. 48. Ladder Barrel, p. 45. Reformer with Tower, p. 34. Konnector, p. 27. Begin Chair, p Accessories, beginning p. 71. DVDs, Books and Manuals, beginning p Education Our flexible, modular program allows you to begin teaching quickly, then proceed with continuing your education at your own pace. Learn more about Balanced Body educational programs at pilates.com/education. Online Tools Check out pilates.com. We have some great online tools to help you make the best choice for your business, including a Space Planner and an ROI Calculator! 6
9 Men: The X-Factor of Pilates It s no secret that most Pilates participants around the globe are women. But the frustrating question is why? When you look at the origin of Pilates it really seems that this is an exercise that men should flock to. It was designed by a man who was a former boxer and gymnast in order to rehabilitate wounded internees during World War 1. How manly is that? The elite athlete factor How do you get your average guy to try Pilates? Well, just about every man wants to be an athlete, and Pilates can improve athletic ability. Runners shave seconds off their times, baseball players and golfers hit the ball farther, etc. and they can do this with less chance of injury. In fact, the one sector of the male population that is using Pilates is elite athletes. Many of Balanced Body s customers are teams from the NBA, NFL, MLB and NHL, as well as Olympic athletes. Any studio who markets this point stands a good chance of increasing their male clientele. One studio owner who realizes this is Page Sieffert, owner of Pilates Nosara in Nosara, Costa Rica. Page started group classes specifically for men. Their wives were all clients of mine and they were sick of hearing their husbands complaining about their backs, necks, etc. so they made them come to see me, says Page. There was some initial interest but also a bit of skepticism. One male client was a rugby player, and all of them were avid surfers. When I told them that this form of exercise could make them better surfers, I had their interest. Designing a class for men Page designed the class a little differently than her other women s classes. Cueing was more direct and verbal. She chose exercises that had more physicality and cardio elements. I think men are under the misconception that Pilates doesn t make you sweat, and if you aren t sweating you aren t working out. Well, I can tell you, at the end of each of my sessions these are guys are dripping. The other dynamic that Page had to get used to was that when the men arrived they were ready to go. There s a bit more socializing with women, she says. The guys are focused on getting a good workout. I have their undivided attention for the entire hour. Teaching them is a lot of fun because they work hard, want to constantly take it to the next level with proper form, and are enjoying the results. Once they do several rigorous workouts with me they see the benefits and intelligence in the Pilates Method and they re hooked. Word has gotten around and now Page is scheduling even more men s classes. Other guys are seeing the results and they want in. What kind of results are they seeing? Big differences in their bodies Iain Ross is one of Page s clients and an avid athlete. I am an ex-junior international rugby player who suffered serious back trauma and was told I would never run again, says Iain. The last 10 years I have been so stiff and felt about 60 years old. During the last 10 months I have focused on rehabbing my body and mind. Page s classes were the highlight of this, and now at 33 I surf better than I have ever before. Pilates will be part of my life forever. Adds Graham Swindell, another of Page s clients: Because I surf 350 days out of the year, my back takes a beating. After a Pilates class on the Reformer my back gets aligned again, allowing me to move painlessly in everyday routines, as well as out in the water. If I go a couple of weeks without doing a Pilates class the pain always comes back. So it has become a necessity if I want to continue my active lifestyle. Pilates just makes so much sense for guys says Page. If you think about it men need this type of exercise just as much as women because they tend to have less flexibility, and often unknowingly choose workouts that may lead to injury. Luckily some of the guys around here are catching on! 7
10 Mindful Movement and Physical Therapy Effectively assess and isolate the source of an injury. Enhance specialized corrective exercise. Give patients a new way to learn or re-learn movement in a safe, pain-free and functional way. That s the power of mindful movement and rehabilitation. And that s why thousands of clinicians use it to treat a wide variety of maladies from back pain to cancer to neuromuscular disorders. Not to mention that mind-body exercises like Pilates and CoreAlign can also be profitable post-rehab programs for your practice. Safe? Effective? Profitable? That s a win-win for you and your patients. Need help getting started or expanding your practice? We can do that we ve been working with rehabilitation professionals for nearly 40 years. Suggested Equipment Reformer Assist/resist movements. Patients can accomplish movement they are unable to do on their own. Great for working with older populations. Is low impact and easy on the joints. Effective diagnostic tool. Watch clients put spinal movements together in flexion, extension, rotation and lateral flexion, in combination with upper/ lower body movements. Check out: Clinical Reformer, p. 30; Studio Reformer, p. 24; and Allegro 2 Reformer, p. 16. Trapeze Table (Cadillac) Provides a wide array of exercises, from gentle, spring-assisted sit-ups to advanced acrobatics on the upper bars. Great for initial patient evaluations and teaching patients how to attain neutral spine. Very good for working with older adults easy on/off. Check out the Cadillac on p. 48. Chair Provides a challenging strength workout within a small footprint. Activates the core muscles in a variety of functional positions. Great value-add service for post-rehab patients. Check out: Combo Chair, p. 43, and EXO Chair, p. 40. CoreAlign Combines mind-body exercise with cardiovascular work and strength training. Powerful tool for gait therapy, balance and neuromuscular retraining. Exercises are easy for patients to learn and understand. Check out the CoreAlign on p. 60. Bodhi Suspension System Four-point system can suspend the entire body. Works with all populations Actually used by the inventor to rehabilitate from a brain trauma injury Check out the Bodhi Suspension System on p. 66. Other Equipment MOTR, p. 64 Ladder Barrel, p. 45. Reformer with Tower, p. 34. Begin Chair, p Accessories, beginning p. 71. Physical therapy DVDs, Books and Manuals, beginning p Education We have a flexible, modular program that allows clinicians to add Pilates as an adjunct to your practice quickly and easily. See more about our education at pilates.com/education. Online Tools Great online tools at pilates.com help you make the best choices for your business, including a Space Planner and ROI Calculator. 8 pilates.com
11 Reaching Out to the Community University of the Incarnate Word becomes the first model site for Heroes in Motion. The Pilates Method Alliance website lists Heroes in Motion as an international initiative founded by the Pilates Method Alliance, inspired by instructors who are dedicated to facilitating functional movement with comfort and ease for those who experience severe impediments to motor control. The initiative supports the development of an international network of Pilates teachers who offer movement instruction to eligible clients in their community. It serves clients with military and civilian affiliations. Conditions include but are not limited to polytrauma, vestibular disorders, prosthetic limb(s) and traumatic brain injury. Dr. Amy Wagner is a physical therapist who has incorporated Pilates into her practice at University of the Incarnate Word in San Antonio, TX. She first heard of the Heroes in Motion initiative in I saw a video on social media about the Heroes in Motion (HIM) program with Elizabeth Larkam, and knew right away that this was a project I wanted to be a part of, says Amy. There was something about the movements they were doing that seemed to tap into the nervous system in a different way to improve coordination, gait, and body awareness. I took the corresponding Movement Strategies course, and have incorporated the techniques in my work with patients and clients. Becoming a model site One of the initiatives for HIM is to get rehabilitative facilities to become model sites sites that can provide low-cost or pro bono therapeutic services to civilian and military patients in need within the community. Because University of the Incarnate Word is located near the San Antonio Military Medical Center, Amy saw a perfect opportunity to turn her program into the very first model site for HIM. I wanted to develop a model site for potential patients/clients to benefit from the movement re-education strategies. I also want to use the resources here to reach out to meet the needs of the community including potentially the San Antonio Military Medical Center, says Amy. Being an educational institution with a strong social justice mission, and an interest in pro bono work, it seemed to be a perfect fit. Serving the community The program is already seeing great results, predominantly treating local patients with complex orthopedic issues, using the principles of Movement Strategies. In particular she points out a patient who had been involved in a serious car accident a year earlier. She was still using a cane with a very slow gait pattern. We worked on the Wunda Chair exclusively, progressing as able, and incorporating Pilates mat exercises as homework. Her walking speed doubled, she no longer needed her cane by the end of her treatment, and she was participating much more in the community, says Amy. Doing full-body movements, as opposed to working isolated muscle groups, and improving the proximal stability enabled her whole gait pattern to improve significantly. She s just made amazing progress and it s been so rewarding to see her improve her quality of life. What will the future bring? Amy firmly believes in the powerful benefits that Pilates and mindful movement can have across the spectrum of health from rehab to wellness. She would like to do more outreach to her community in order to provide movement re-education and rehabilitation services to those who would benefit. I have a supportive institution, colleagues, and community therapists. I would like to see the program expand to include working with individuals with neurological injuries, soldiers, older adults, and others who could benefit from more efficient movement. I am working on reaching out to our veteran and military communities in particular. I hope to never stop growing and learning more about mindful movement, and assisting others in their journey of finding their fullest potential. 9
12 Mindful Movement and Fitness Facilities Members are the lifeblood of your business. Your ultimate goal is to retain members through healthy exercise and attract new ones with unique value-added services. Balanced Body s goal is to help you do just that. Pilates and mind-body programs are now proven revenue streams for fitness facilities all over the world. Correct implementation is key. That s where we come in. Balanced Body has the equipment, training and know-how to get your program off the ground and flourishing. Equipment Suggestions This annual catalog is packed with all kinds of great Pilates and mindful movement equipment big and small that would make an excellent addition to your fitness facility. We break out a few suggestions here that have a proven track record of success. MOTR Combines the balance and release exercises of a foam roller with the strength challenges of a variable resistance pulley system. MOTR provides a challenging and incredible diverse workout tool for group ex/ personal training, with an endless array of programming options that mix and match. All in a 43 long cylinder that takes up minimal space. Learn more about MOTR, p. 64. CoreAlign Get in on the ground floor with something that is going to be really big, as well as a powerful differentiator for your facility. The CoreAlign combines cardiovascular work with strength training and mind-body exercise. The exercises, though challenging, are easy for members to learn and understand. And they will feel a difference after one session! Learn more about the CoreAlign, p. 60. Bodhi Suspension System Has two independent ropes and four suspension points. No other single suspension system offers this. Each point adds fun and unique physical challenges. Exercise options include strength, stability, balance, proprioception, and flexibility. Perfect for group ex/personal training. Options include attachment anchors for a wall, ceiling or door. Learn more about Bodhi Suspension System, p. 66 Reformer The most popular and versatile piece of Pilates equipment. Private and group Reformer sessions are a major revenue stream for clubs and fitness centers. Our new Allegro 2 Reformer is engineered specifically for commercial fitness and designed to create a fluid, enhanced Pilates experience that will keep your members coming back for more. Learn more about the Allegro 2 Reformer, p. 16. Balanced Body Barre A Barre is a stationary handrail originally used during ballet warm-up exercises. Barre refers to group exercise programs to music performed at the Barre and on the floor. Now many fitness facilities are offering Barre classes as part of their group programming Learn more about Balanced Body Barre on p. 68. Other Products Orbit, p. 63. EXO Chair, p. 40. Pilates Arc, p. 47. Accessories, beginning p. 71. DVDs, Books and Manuals, beginning p Instructor Training Balanced Body s flexible, modular program allows instructors to begin teaching quickly, then proceed with additional training at their own speed. And we help keep them at the top of their game with world-renowned continuing education opportunities. Learn more about our education programs at pilates.com/education. Online Tools Check out pilates.com! We have great online tools to help club managers and instructors make the best choices for your facility including a Space Planner and ROI Calculator. 10
13 From the Pilates Arc to a Full Studio How the Athletic Club of Bend, Oregon used the Pilates Arc as a foundation to build a full-fledged Pilates program. Established in 1991 the Athletic Club of Bend (ACB), located in the city of Bend, Oregon, is one of the area s premier private health and fitness clubs. In 2010 Ashleigh Mitchell, a trained Pilates teacher, came to ACB to teach group mat classes. I came to ACB in 2010 to teach Pilates mat classes as part of the group exercise program. There was already interest in Pilates, thanks to other wonderful teachers at ACB, says Ashleigh. As the popularity of my class grew, there were requests by members for more mind-body learning opportunities. The next logical step was equipment-based classes. The trick was that, at the time, there simply wasn t room for major equipment pieces. Pilates Arc to the rescue However, the club did have a set of Pilates Arcs, so Ashleigh started some small group training classes. For the next year she taught an average of 10 Pilates sessions per week using the Pilates Arc and whatever accessory pieces she had, anywhere she could find space. At first it was frustrating to be so constrained by space and minimal equipment, says Ashleigh. But necessity is the mother of invention and it certainly inspired me to come up with creative methods to accomplish what I wanted out of the movement for each unique client. Although it was challenging, it really developed my problem-solving skills! She was also helped by the versatility and the space-saving economy of the Pilates Arc. The Pilates Arc is a great tool to expand an existing mat-focused program into the equipment realm. It is cost-effective, accessible for students of all levels, small and lightweight (which I love), and a wonderful way to develop a Pilates program beyond the mat. The Pilates Arc classes were met with great enthusiasm from the members. At the same time, Ashleigh was compiling and submitting ROI reports in support of Pilates training at the Club to her general manager. The members were embracing the educational experience and wanting more than a fitness event, she says. I knew demand was there and the additional revenue generated by the Pilates Arc sessions were now proof of concept. Finally, the timing was right and the Club responded with approval to grow. Springboarding to a full studio For the last year ACB now has had a dedicated space for a full Balanced Body studio with Reformers, Towers, Chairs, a Ladder Barrel and many small accessory tools for privates and duets. Word of mouth has been enough to keep all available Pilates sessions at capacity. Marketing your program is usually essential for growth, she says. But right now we are in the unique situation where if we marketed the studio, there would be more interest than we could service! It s a good problem to have. In fact, the program has been so popular ACB is now considering expanding again. That would mean we would add two more Reformers with Towers to allow for group classes of four, says Ashleigh. Adding the larger group classes will allow for more members to access Pilates due to the lower price point. And that s great for both the members and the Athletic Club of Bend. We ve been lucky because our members truly understand and appreciate how much Pilates can and has helped them. Unfortunately, most people seek out Pilates and movement education once they have reached a point of pain. But Pilates is an incredible foundation for working with people dealing with limitations and looking to return to an active, healthy, pain-free life. That s been a big factor in program retention. 11
14 Fascia has been a buzz word in the Pilates and fitness communities since the publication of Thomas Myers ground-breaking book, Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists, in The concept of myofascial meridians confirmed and reinforced our understanding of the body as an interconnected whole rather than a disconnected bunch of parts. Over the last several years I have attended several international congresses and workshops on Fascia and Fascial Fitness and have been intrigued by how the research can help us as Pilates teachers, fitness instructors and movement educators. Most recently I attended Fascia Summer School in Ulm, Germany with several other prominent Pilates educators and we had a great time reflecting on what all these studies mean for our practice. Here are a few key concepts for you to consider. Concept 1: Elastic recoil Evidence from the Achilles tendon in rats suggests that fascia has an elastic quality allowing energy to be rapidly stored and released to create power for running and jumping. In fact the fascia reacts faster than the muscles and nerves to release the calf muscle to push off the ground. This property of fascia accounts for the explosive power of running and jumping when performed by a trained athlete and perhaps explains the less dynamic or sluggish quality of any untrained jogger. In the study, regular jumping activities over a period of 6 months reorganized the fascia from a relatively chaotic structure into a more organized structure having a greater capacity for elastic recoil. Nora s Corner Where Science and Movement Collide: Reflections on how fascial research can influence our work as Pilates and movement teachers Implications for movement training: Add well-timed, repetitive jumping or running to your clients programs to remodel their fascia, enhance elastic recoil and improve speed and power. Timing is critical to the fascia storing and releasing energy. If the tempo is too slow, the fascia will release the stored energy and more muscle energy will be used instead. Concept 2: Fascial gliding, healing and hydration Fascia consists of both dense, highly organized layers like those that surround muscles, and loose connective tissue layers that contain water, nerves and blood vessels and the cells that create and reorganize fascia. This loose connective tissue layer contains a lot of water and this allows adjacent muscles to glide over each other without catching. Implications for movement training: Move in multiple planes and in all ranges of motion regularly in order to maintain the gliding between the muscle layers. When training for a new activity or recovering from an injury, train regularly in order to create the optimum fascial structure for the activity and to help scar tissue remodel in the direction of stress. It takes 6 to 24 months to make significant changes in fascial structure. Be patient. Myofascial release techniques such as foam rollers or balls push the water out of the tissues. As the tissue rehydrates, fresh water is drawn in, leading to increased nutrition for the cells. Concept 3: Stretching From the myofascial point of view, one does not stretch a muscle but instead stretches a chain of muscles. Implications for movement training: Engage long myofascial chains not isolated joints or areas. Stretch the tissues in multiple vectors and planes rather than a few. Stretch the tissues with active as well as passive stretching. Concept 4: Fascia as a sensory organ One of the most interesting findings to come out of fascial research is the remarkable innervation of fascia. Rather than being a casing like a suit of clothes with no connections to the muscles underneath, fascia is a rich source of information regarding proprioception, movement, speed, velocity and pain. Implications for movement training: Creating fascia that is healthy and well organized will help our bodies move better and will decrease pain and dysfunction. The more I learn, the more it confirms so many of the concepts that are inherent in Pilates, CoreAlign, MOTR, Bodhi, Barre and all of the mind-body training systems Balanced Body supports. To learn more or find resources on fascial research (suggested workshops and books), Nora St. John is Education Program Director for Balanced Body. The concept of myofascial meridians confirmed and reinforced our understanding of the body as an interconnected whole rather than a disconnected bunch of parts. 12
15 pilates equipment 16 Allegro 2 Reformer System 20 Allegro Reformer System 24 Studio Reformer 26 Studio Reformer Options & Upgrades 27 Konnector and Konnector Lite 30 Clinical Reformer 32 CenterLine Reformer & Tower 33 Ron Fletcher Reformer 34 Reformer with Tower 36 Reformer Trapeze Combination (RTC) 39 Pilates IQ Reformer 40 EXO Chair 42 Wunda Chair CenterLine Chair 43 Combo Chair 44 Arm Chair 45 Ladder Barrel 46 Step Barrels & Arcs 47 Pilates Arc 48 Trapeze Table (Cadillac) 51 CenterLine Cadillac Pole System 52 Incline Mat Table Ped-o-Pull 53 Wall Tower 54 Tower on the Go 55 Pilates Springboard 56 Finishing Touch: Upholstery 57 Finishing Touch: Wood Choices 58 Toolkit and Hanging Grid There are shortcuts to happiness and dancing is one of them. Vicki Baum 13
16 What is a Reformer? And what makes Balanced Body Reformers different? The most popular and versatile piece of Pilates equipment, the Reformer opens the door to hundreds of strengthening and stretching exercises. Add in variations on Joseph Pilates original exercises, and the Reformer is limitless in its possibilities. Mat vs. Reformer work In mat work, your body provides both resistance and assistance for Pilates exercises, affected only by gravity and your body weight. Reformers extend the exercise options much further, offering both extra challenge and support along with resistance, to improve overall strength. How does a Reformer work? Springs attached to the Reformer carriage provide resistance or assistance as you push on the footbar or pull on the ropes. How do Reformers differ? All Reformers share a same basic functionality. Balanced Body makes several styles of Reformers to meet differing needs. Balanced Body s classic wood Reformers are the recognized world standard for function, adjustability and beauty. While some prefer the easy storage capability of our portable Reformers, others need Reformers that adjust to a wide variety of body sizes, or can accommodate add-on towers for additional versatility. See our Reformer Comparison Chart at pilates.com. Footbar Pushing off the footbar initiates spring resistance at the start of an exercise. Buying Tip: The more vertical or horizontal adjustability your footbar has, the more accurately the Reformer adjusts to different body sizes and range of motion needs. Footbars that lock provide added safety and security, and offer additional exercise options. Ropes and Risers (or Leather Straps and Casters) Ropes connect the carriage to your hands or feet via pulleys at the head-end of the Reformer. Loops or handles attach the ropes to your hands or feet. Risers at the head-end of the Reformer change the angle of resistance and allow ropes to pass smoothly above the shoulder rests. Alternatively, more traditional Reformers use leather straps and casters. Buying Tip: Look for a rope system that allows quick, secure and easy adjustments between exercises. Springbar The springbar lies at the foot-end of the Reformer. Attaching or detaching springs to the bar changes how much resistance is created when the carriage moves. Buying Tip: An adjustable springbar allows greater accommodation of a user s size, range of motion and ability. 14
17 Springs Springs provide resistance for each exercise, and are color-coded to indicate resistance level. Safety is critical; always use high quality springs, and follow care and replacement guidelines. Buying Tip: Choose springs that have been thoroughly tested for precision, consistency and durability. Nickel-plating prevents corrosion and extends spring durability. Head and Shoulder Rests The headrest provides head and cervical support. Shoulder rests offer stability and comfort. Buying Tip: For effective positioning and maximum comfort, head and shoulder rests should be adjustable and padded. It is also convenient if shoulder rests can be removed for some exercises. Carriage Lie, sit, kneel or stand on the carriage, and move it by pushing against the footbar or pulling the ropes. Buying Tip: Your carriage should be covered with commercial-grade padding and durable upholstery, and the ride should be quiet, smooth and comfortable. Standing Platform The standing platform is aptly named; you stand with one foot on the platform while the other moves the carriage back and forth. Buying Tip: Bigger is better for standing platforms, and a large non-skid surface is an important safety feature. Frame The key to your Reformer s lifespan will be the strength and durability of the frame. The frame houses the other Reformer components; some frames are wood, others are metal. Buying Tip: Wood or metal, choose frames of the highest quality and construction methods, the most durable materials, and with an appropriate height for your needs. Wood frames should be smooth and finished. Sitting Box Placed on the carriage, a Sitting Box increases the exercise options, including seated and prone positions, side stretching and more. Buying Tip: Boxes should be extremely sturdy with durable upholstery and handles for easy lifting. Rounded edges make them more comfortable. Foot Plate Also called a jumpboard, the foot plate is a padded, upright platform that attaches to the foot-end of a Reformer. You can do cardio exercises like running and jumping while lying on the carriage and pushing off the foot plate with your feet. Buying Tip: Bigger is better. Foot plates should be padded and must install securely PILATES / (916) / pilates.com / EQUIPMENT 15
18 Allegro 2 Reformer The Allegro 2 Reformer is all about creating the best Pilates experience. Smoother transitions and seamless flow. Easier adjustments and maximized comfort. The result is an enhanced, effective session for clients, club members, rehabilitation patients and for you, the Pilates professional. How does the Allegro 2 do this? First, the EasySet Footbar and SoftTouch rope system will change the way you teach Pilates. The new universe of exercise possibilities will inspire you, along with smooth-as-silk transitions even while lying on the carriage. Smaller delights await, too, like Spring Collars for a better grip, pop-out shoulder rests, and a seamless carriage and headrest for nothinggets-caught comfort. The Allegro 2 also grows with your Pilates program. Start beautifully basic, then add legs, a tower and accessories, all without requiring additional space. If space is limited then your Allegro 2 rolls, stacks and stores on end. Quite simply, the Allegro 2 is the most intuitive, adjustable, easy-to-use Reformer on the market. Perfect for professional and home use. And did we mention it s incredibly beautiful? EasySet Footbar Fluid transitions, innovative exercise options. Adjust it vertically (3 positions plus down) by simply lifting the footbar and moving it to the next position Slide it horizontally to 9 locking positions along the frame. You ll discover a world of effective, innovative exercises and therapeutic possibilities! Accommodates different body sizes, including children. Streamlined and fully-padded, this innovative footbar is a smooth and grippy surface for both hands and feet. Footbar locators on frame precisely indicate the horizontal position of the footbar (great for instructors). SoftTouch Rope System Instant, accurate, no clips or cleats. Make instant rope adjustments even while lying on the carriage, with a simple-to-use lever tucked beneath the headrest. One pull releases ropes for adjustment, then locks them into place again when you release it. Revolutionary! Quick-change your loops and handles with unique soft attachment loops. No more metal components to create noise or impede flowing movement.»» No cleats or extra rope to manage, and rope adjustments no longer interrupt the flow of your class or session. 16 Allegro 2 Reformer shown next page with optional legs and transport wheels. Specifications: Height, 9 (22.5cm) or 15 (37.5cm) with legs; Length, 94 (238cm); width, 25.5 (65cm). Footbar width, 31 (79cm); Weight, 140 lbs (64kg) or 146 lbs (66kg) with legs.
19 Easy to use. Easier to teach. Easiest to love. More to love Strikingly beautiful design, with the durability you expect from Balanced Body. Frame is powder-coated aluminum, with warm maple accents. Choose standard/low height for easy stacking, or add legs for personal training and easy on-and-off. Integrated, seamless carriage and 3-position headrest no seams or crevices where hair can catch. Maximum comfort with custom stability padding. Smooth, quiet ride provided by precision carriage system. Shoulder rests adjust to narrow or wide, or remove quickly for a larger flat carriage helpful for so many exercises. Ergonomic risers feel great for Pull-Ups, and remove easily to allow stacking your Allegro 2. Built-in, stratified maple standing platform, pre-configured to accept padded foot plate. Five Balanced Body Signature Springs (p. 73), with Spring Collars for comfortable spring changes. Free DVD workout and introduction to the Allegro 2. Choice of upholstery color; see p. 57. Stock: Storm. CE approved medical device (Class 1). Take a video tour! See the Allegro 2 in action at pilates.com/allegro2. Pricing Allegro Allegro 2 with Legs Complete Allegro 2 System; Allegro 2 Reformer, Tower, Mat & Legs (see p. 18) Year Warranty / 30-day money-back guarantee. Training & equipment packages Reformer training and equipment packages are an economical and efficient way to launch a profitable Pilates program. For information, call PILATES or More Allegro 2 accessories, options and upgrades on next pages. Reformer DVDs, pp Reformer instructor training manuals, pp. #pilates Great workout and personal training session; thanks for these amazing and genial Allegro reformers! June 28, PILATES / (916) / pilates.com / EQUIPMENT 17
20 Allegro 2 Tower System When you re ready, expand your Allegro 2 system no additional space needed. Why add a tower? Gain 95% of the full Trapeze Table exercise repertoire, with no additional space required. Program mat workouts on either side of the Tower. Add integrated exercises using the Tower with the moving Reformer carriage. Remove Tower easily for storage if needed. Add Tower to any Allegro 2 Reformer. Your tower Includes Complete stability and security. Three-sided push through bar is extra wide (2.5 wider than the original Allegro) to accommodate larger or less flexible clients. Safety strap and carabiner included. Maple roll-down bar. Easy mat conversion just move carriage to the head-end and drop in the one-piece mat. Eight Balanced Body Signature Springs for arm and leg exercises (4 regular, 4 long). Simple, ingenious storage area for springs not in use. Keeps them quickly at hand yet out of the way. Pricing Complete Allegro 2 System with Tower includes: Allegro 2 Reformer with legs, plus Tower and Mat Conversion. Complete Allegro 2 System Tower and Mat Conversion Tower only Mat Conversion only Upholstery Nine colors (Stock: Storm). Custom upholstery in 42 colors. Included Add Add a F.I.T. Kit to your tower Get enhanced functional training with Balanced Body s Functional Integrated Trainer, an economical upgrade to your Allegro 2 Tower. Adjust the angle of resistance for Tower exercises. Pulleys quickly adjust the full height of the Tower, allowing effective workouts that target specific movement patterns, such as a baseball pitch or a golf or tennis swing. No other adjustable riser allows you to work from both sides of the Tower, integrated with the carriage for a stabilization challenge, or on the floor for a stable surface. Increase your ability to train effective, functional movement patterns for all body positions, including standing. F.I.T. Kit for Allegro 2 Tower Specifications: Tower height, 61 (155cm) from top of Reformer frame. Weight of tower with springs, 38.5 lbs (17.5kg). Weight of complete Allegro 2 system (Reformer and Tower), lbs (84kg).
ANKLE STRENGTHENING INTRODUCTION Welcome to your Ankle Strengthening exercise program. The exercises in the program are designed to improve your ankle strength, fitness, balance and dynamic control. The
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Mike s Top Ten Tips for Reducing Back Pain The following article explains ways of preventing, reducing or eliminating back pain. I have found them to be very useful to myself, my clients and my patients.
Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.
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Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
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