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june 2002 newsletter
keep up on our latest news, promotions, events and tips |
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| .Special this Month |
In celebration of Father’s Day and National Men’s Health Week, we’re offering a very special package for men this month!
From the 10th to 16th of this month, order a 14" Fitness Circle* and the Power Fitness Circle video AND we’ll add a STOTT t-shirt, FREE ! Normally, you would pay $86.95 US ($117.95 CDN) for these effective workout tools – but until June 16 this great set is available for only $42.95 US ($57.95 CDN).
Entire package for only US $42.95 | $57.95 CDN
For more information, click here
Shipping, handling and applicable taxes are additional.
Offer expires midnight, E.S.T., June 16, 2002.
Click to purchase. To validate offer, please input code: FDJN
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| .In the News |
 Once again, and for the third year in a row, STOTT PILATES has been recognized by Profit Magazine as one of Canada's 100 fastest-growing companies, ranking an impressive #46 in this year's list.
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The June issue of The Health Journal, a Canadian publication, features an article on STOTT PILATES. As part of her research, journalist Sue Mah took private sessions at the STOTT Studio in Toronto, and shared an in-depth interview with Moira Merrithew.
The current issue of Energy for Women magazine contains an article entitled "Turn Your Ab Workout Inside Out," in which STOTT PILATES is featured and several STOTT videos reviewed.
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| .Education |
.Events |
INTERNAL EDUCATION: upcoming courses at the International Certification Center in Toronto, Canada
Upcoming Certification Courses...
IMP Intensive Mat-Plus weekdays
July 8 to 19 OR Aug 19 to 30, OR Sept 30 to Oct 11, 2002
IMP Intensive Mat-Plus in 4 weekends
Sept 20,21,22; Oct 11,12,13; Oct 25,26,27 & Nov 22,23,24
IR Intensive Reformer weekdays
July 22 to Aug 9, OR Sept 5 to 25, 2002
IR Intensive Reformer in 5 weekends
Oct 12, 13; Oct 26, 27; Nov 23, 24; Dec 7, 8; & Jan 18, 19
ICCB Intensive Cadillac, Chair & Barrels weekdays
July 2 to 19, 2002 OR Sept 30 to Oct 21, 2002
ICCB Intensive Cadillac, Chair & Barrels in 4 weekends
Sept 13, 14, 15; Oct 4, 5, 6; Nov 16, 17; December 7, 8
CMR Comprehensive Mat & Reformer
Sept 23, 2002 to Jan 16, 2003
AM, AR, ACCB Advanced Repertoire
July 28 to August 2, 2002
RMR1 Rehab Series (for licensed health professionals)
September 4 to 7, 2002
Get more information on the certification program and course dates available in Toronto and elsewhere.
Upcoming Workshops...
Power Matwork June 7, 2002, 3-5pm
Stability Ball June 7, 2002, 11am-1pm
Power Reformer June 8, 2002, 10-12pm
Fitness Circle* & Flex-Band July 26, 2002, 4-8pm
Stability Chair* July 27, 2002, 10am-2pm
Power Fitness Circle Sept 20, 2002, 4-6pm
Intermediate Reformer Sept 21, 2002, 10am-1pm
Please contact Michelle Kahya at ext. 246 to register for these courses and workshops, or email education@stottpilates.com
See the complete list of 2002 Workshops being offered both in Toronto and elsewhere.
EXTERNAL EDUCATION: upcoming courses and workshops being held at locations around the world
Denmark
Intensive Mat-Plus July 22 to Aug 2, 2002
For location, regstration and more info click here
Central London, England
Intensive Mat-Plus July 22 to Aug 2 | Advanced Matwork Aug 3
Flex-Band & Fitness Circle Workshop Aug 2
For location, regstration and more info click here
Essex England
Intensive Mat-Plus Aug 5 to 16 | Advanced Matwork Aug 17
Intensive Reformer Aug 5 to 23 | Workshops TBA Aug 11 & 18
For location, regstration and more info click here
STOTT PILATES Training and Certification courses and workshops are also available at STOTT licensed certification centers throughout North America. Click for details and the center nearest you
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Join us at World Fitness IDEA and take advantage of our featured show specials...
1. SAVE $300* off the STOTT Stability Chair* and pay no shipping on demonstration chairs picked up at the show. BONUS: Order now and receive a complimentary Split-Pedal Stability Chair Video and Complete Stability Chair Wall Chart, a regular value of $59.90.
Quantities are limited. E-mail or call us 1-800-910-0001 ext. 223 to reserve yours. *Some conditions apply. May not be combined with other offers.
2. SAVE ON EQUIPMENT get 25% off* equipment demonstrated at the show. For example save over $700* OFF the STOTT Professional Reformer. BONUS: Pay no shipping when you pick equipment up at the end of the trade show on Monday, July 1 at 3pm.
E-mail or call us 1-800-910-0001 ext. 223 to reserve yours. *Discount off regular list prices. Some conditions apply. May not be combined with other offers.
3. WIN $250 STOTT DOLLARS for STOTT PILATES training, videos or equipment! Fill out a ballot at our booth.
4. RECEIVE a free t-shirt when you sign up for any complimentary STOTT PILATES workout. Test glide our Reformers or try a Stability Chair Workout for example! Drop by the STOTT PILATES booth to book your session. Quantities are limited.
5. SAVE UP TO 25% on STOTT Videos, Manuals, Workout Charts & Client Sheets, Small Equipment and Clothing.
.World Fitness IDEA
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June 28 – July 2, 2002 at the San Diego Convention Center, CA Information: www.ideafit.com or 1-800-999-4332 or 858-535-8979
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| PRECONS |
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Mat-Plus*
Friday, June 8
8:30am to 11:40am
Earn 0.4CECs
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Stability Chair*
Friday, June 8
1:30pm-5:45pm
Earn 0.4CECs
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| SESSIONS |
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Power Fitness Circle*
Sunday, June 30
10:20am-12:10pm
Earn 0.15 CEC
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Flex-Band Matwork*
Monday, July 1
2:30pm to 4:20pm
Earn 0.15 CEC
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.DCAC 2002
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August 1 – 4, 2002 at the Hyatt Regency at Reston Town Center
Reston, VA. Information: www.dcacinc.com or 1-800-322-2551 or 610-408-9627
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| PRECONS |
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Essential Matwork
Thursday, August 1
8am-12noon
up to 4 CEC hours |
Mat-Plus
Thursday, August 1,
1pm-5pm
up to 4 CEC hours |
| SESSIONS |
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Matwork-Based Flex-Band
Friday, August 2
9am-10:30am
up to 1.5 CEC hours
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Reformer-Based Stability Ball
Saturday, August 3,
4pm-6pm
up to 2 CEC hours
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Ultimate Back Care
Sunday, August 4
9am-10:30am
up to 1.5 CEC hours |
Power Mat
Friday, August 2,
4pm-6pm
up to 2 CEC hours
Sunday, August 4,
10:45am-12pm
up to 1.5 CEC hours |
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| .Featured Exercises |
| These exercises challenge the abdominals through greater range of motion. |
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| 1. starting position |
2. arms to ceiling |
3. thoracic flexion |
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| 4. reaching parallel to floor |
5. roll down |
6. arms to ceiling |
7. end position |
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ROLL UP Matwork
find photos above
STARTING POSITION
Lie flat on your back, with pelvis and spine neutral. Your legs should be extended along the mat in a parallel position, feet flexed. Hold a pole in your hands and reach arms overhead, keeping your shoulders down.
EXERCISE
INHALE slide the scapulae (shoulder blades) down the back to stabilize the arms as you reach them toward the ceiling.
EXHALE lengthen the back of the neck, continue to stabilize scapulae and initiating from the head, sequentially curling the spine off the mat, one vertebra at a time (passing through imprint), until the pelvis is vertical (sitting upright), spine flexed, arms reaching parallel to floor, top of head toward fingers.
INHALE maintain spinal flexion and initiating with abdominals start
rolling back, moving the hipbones away from the front thighs.
EXHALE continue rolling the spine through flexion, one vertebra at a time, onto mat (passing through imprint). Allow the pelvis to return to neutral once the lower back reaches the mat. Once the head is on the mat, stabilize the torso in neutral and maintain scapular stability as arms return overhead.
Complete 5-8 repetitions.
FOCUS
--Roll the front of your hips away from your legs as you roll your spine down to the mat
--Roll through your spine sequentially from the head to tail so each vertebra peels off the mat separately while rolling up, and again while rolling down
--Stabilize your shoulders, by keeping them away from your ears and feel width across the front of your chest throughout the roll up and roll down
--When rolling up, try to stop when you are sitting on top of your sit-bones, do not hinge forward at your hips.
--Maintain a c-curve through the spine and keep the abdominal contraction to avoid collapsing over the legs
--Reach your heels away from your body to help anchor the legs during the movement
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BACK ROWING PREPS -- ROLL-DOWN Reformer
photos below -- footbar position #1, 1 or 2 springs, headrest flat
STARTING POSITION
Seated upright, pelvis and spine neutral. Legs straight and adducted between shoulder rests, ankles plantar flexed (ankles may be crossed). Arms held out in front of body just below shoulder level, arms gently rounded, holding straps in fists, palms facing torso. Scapulae stabilized.
NOTE: Be careful not to sit back against edge of carriage; allow enough room for sacrum area to roll onto carriage and not off it.
EXERCISE
TO PREPARE... INHALE
EXHALE initiate by rolling ASIS away from front of femurs and flex lumbar spine as low as abdominals remain flat (upper spine will flex in response to lumbar spine). Simultaneously, keep scapulae stabilized, flex elbows and pull hands toward sternum to move carriage out.
INHALE maintain flexion and breathe into sides of rib cage.
EXHALE initiate with abdominals and flex torso forward over legs bringing weight on top of sit-bones, controlling return
of carriage. Keep hands facing sternum.
INHALE sequentially lengthen spine from tail to head, returning to neutral. Simultaneously, reach hands away, controlling return of carriage and releasing tension on ropes.
Complete 5–10 repetitions.
FOCUS
--Keep the abdominal contraction to flex the spine and maintain the c-curve through the spine
--Try to keep the shoulder blades in a stable position on the rib cage,
particularly not allowing shoulders to round forward or elevate towards the ears when pulling the straps back
--Try to keep the entire spine in line, avoid jamming the chin into the chest
--Initiate the movement by rolling the front of your hips away from your legs as you flex your lower spine, careful not to hinge backwards with a straight back
--Keep a slight bend in your elbows to avoid overextending your arms
--Maintain wrists in a strong long position so they don't bend or flex |
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| 1. starting position |
2. roll down |
3. flex forward |
4. return |
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Exercises excerpted from the new STOTT PILATES Essential Reformer manual and the Comprehensive Matwork manual.
STOTT PILATES manuals also include additional instructional information, and modifications, not published here.
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...All rights reserved. This material, including photographs, may not be copied or used in any form without express permission from Merrithew Corporation.
...TM/R - STOTT PILATES, Fitness Circle, Matwork, Essential, Mat-Plus, Flex-Band are trademarks or registered trademarks of Merrithew Corporation.
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