STOTT PILATES November newsletter

.special offer for November
	STOTT PILATES Gift Packs combine light equipment with a bonus poster and a video (VHS in English or French or bilingual DVD). Combinations include: Pilates Express* Mat & Sunrise Workout video, Fitness Circle* Lite resistance ring & Fitness Circle Workout Stability Ball & Core Balance Workout Flex-Band* exerciser & Sculpt & Tone Workout. Purchase any of these great Gift Packs and get FREE gift wrapping. Your gift will be wrapped in either a two-tone red stripe or tone-on-tone green "presents" pattern and satin ribbon in white or green. ... Some restrictions apply. Offer expires midnight EST December 20, 2004. May not be combined with any other offer. Please order early to allow sufficient time for shipping. For further details, email or call us at 800-910-0001 ext. 250. To redeem offer enter code GWH4..Click to shop.

..in the news		..new products
Find tips on dealing with stress in Work it Out in the November issue of Flare. Pilates is included as one of six stress-busting workout options. Read the article	Bring Pilates Style into your life with innovative workout tips and information on leading a healthy, active lifestyle. Click to get the current issue FREE!	Matwork* Manual now in French STOTT PILATES’ Comprehensive Matwork Manual is now available in French. It is the same high quality book as the English educational manual, providing a precise breakdown of more than 200 photo-illustrated exercises and modifications in the STOTT PILATES Matwork repertoire, including breathing, muscular emphasis and variations. US$50 \| $67CDN	Six New DVD Titles We're releasing more of our popular STOTT PILATES workout videos on DVD. The following six titles will be available for purchase by mid-December: Fitness Fun, Pilates for Kids Standing Tall, Back Care Pilates level 3 Pure Vitality, Pilates-Infused* Yoga level 2 Body & Soul, Pilates-Infused Yoga level 3. Armchair Pilates Workout Armchair Pilates Plus with a regular strength Flex-Band included

.events

Join us at the following tradeshows. Take advantage of show specials to save up to 25% off regular list prices on demo equipment at selected shows. Pre-order by contacting sales@stottpilates.com. Plus, fill out a ballot for a chance to win a STOTT PILATES gift certificate. While there, enjoy a complimentary workout and receive a FREE Sports Cap (at selected shows). For information on other upcoming trade shows please click here.
ECA MIAMI Deauville Beach Resort Miami Beach, FL November 11-14 Registration & Info: www.ecaworldfitness.com 1-800-eca-expo or 516-432-6877 PRE-CONS: Thursday, November 11 8am-12pm Functional Fitness for Golf & Racquet Sports, Matwork 1pm-5pm Functional Fitness for Golf & Racquet Sports, Reformer SESSIONS: Friday, November 12 9am-10:30am Essential Reformer 1:30pm-3pm Essential Reformer 3:30pm-5pm Fitness Circle Challenge Saturday, October 23 7am-8:15am Armchair Pilates 11:15am-12:30pm Ultimate Balance 1:45pm-3:45pm 3-D Balance Sunday, October 24 8:30am-10am Essential Matwork 10:15am-11:15am Total Body Sculpting TRADESHOW HALL HOURS Fri & Sat: 1pm-7pm Sun 10am-3pm	THE YOGA SHOW Metro Toronto Convention Centre Toronto, ON November 19-21 Registration & Info: www.theyogashow.com or 1-866-573-4945 SESSIONS: Saturday, November 20 10:30am Matwork TRADESHOW HALL HOURS Fri, Nov 19 10am-10pm Sat, Nov 20 10am-8pm Sun, Nov 21 10am-7pm	CAN-FIT-PRO ST. JOHN’S HGR Mews Community Centre 40 Mundy Pond Road, St. John’s, ND November 26-27 Registration: www.canfitpro.com or call 1-800-667-5622 PRE-CONS: Friday, November 26 5pm-9pm Fitness Circle Workshop & Fitness Circle Challenge Workshop Saturday, November 27 8am-9:30am Essential Matwork 10am-11:30am Total Body Sculpting, Flex-Band 2:30pm-4pm Core Balance, Stability Ball

Pre-cons, sessions, dates, times and locations are subject to change. Please confirm with the respective organizing associations.

.education

.INTERNAL EDUCATION: upcoming courses at the STOTT PILATES International Certification Center in Toronto Canada		.safety first:
COMPREHENSIVE CERTIFICATION PROGRAM CMR Comprehensive Matwork & Reformer -- Jan 17 to April 28, 2005 Get more information on the certification program and course dates available in Toronto and elsewhere. Or email Sarah Jarvis or call her at 1-800-910-0001 ext. 246. CONTINUING EDUCATION WORKSHOPS Nov 20 Core Balance: Mat-based Stability Ball Nov 20 Dynamic Balance: Reformer-based Ball Nov 27 Exam Prep: General Overview Nov 27 Exam Prep: Matwork Nov 28 Exam Prep: Reformer Nov 28 Exam Prep: Cadillac, Chair & Barrels Dec 4 Ultimate Back Care Dec 4 Pre-Natal Workshop Dec 5 Anatomy Review	INTENSIVE CERTIFICATION PROGRAM IR Intensive Reformer -- Nov 8 to Nov 26 ICCB Intensive Cadillac, Chair & Barrels -- Nov 29 to Dec 17 ISP Injury & Special Populations -- Dec 10 & 11, 8-hour update -- for those who took ISP before Sept. 2003 AM Advanced Matwork -- Nov 15 RCCB1 Rehab: Lumbar & Shoulder Stabilization on Cadillac, Chair & Barrels -- Nov 3 to 6 RMR2 Rehab: Peripheral Joint Rehabilitation on Mat & Reformer -- Dec 15 to 18	Protect yourself and your clients by conducting regular safety checks of your pilates equipment. Proper maintenance will ensure your equipment lasts a lifetime. Ensure all springs and screws are fastened securely, all pieces move smoothly and there are no functional signs of wear. As instructors and studio owners it is your responsibility to ensure your clients are aware of safety precautions. Each piece of STOTT PILATES equipment is affixed with a caution sticker. If this has worn off on your equipment or is in any way illegible please contact us and we'll be happy to send you a replacement. STOTT PILATES offers a full line of replacement parts to refresh your machines as needed and keep them next to new -- simply contact the sales dept for assistance. email the sales department
See the complete list of workshops being offered both in Toronto and elsewhere. To register for Toronto courses and workshops, please contact Sarah at ext. 246.

.EXTERNAL EDUCATION: upcoming courses and workshops held at locations around the world.
Locations with a star indicate STOTT PILATES Licensed Certification Centers. All others are STOTT PILATES authorized hosted courses.

USA

LIVERMORE, CALIFORNIA more info
-- Advanced Cadillac, Chair & Barrels starts Nov 13

LONG BEACH, CALIFORNIA more info
-- Intensive Reformer starts Jan 14

MARINA DEL REY, CALIFORNIA more info
-- Intensive Mat-Plus starts Jan 7
-- Intensive Mat-Plus starts Jan 10
-- Intensive Reformer starts Jan 24

ROSEVILLE, CALIFORNIA more info
-- Intensive Mat-Plus starts Jan 8

SAN DIEGO, CALIFORNIA more info
-- Intensive Mat-Plus starts Jan 14

SAN FRANCISCO, CALIFORNIA more info
-- Intensive Reformer starts Nov 5
-- Advanced Matwork Dec 11
-- Intensive Reformer starts Jan 7

SAN JOSE, CALIFORNIA more info
-- Intensive Mat-Plus starts Nov 12
-- Advanced Reformer starts Dec 10
-- Intensive Mat-Plus starts Jan 7

SOUTHINGTON, CONNECTICUT more info
-- Stability Ball workshop Dec 3
-- Intensive Cadillac, Chair & Barrels starts Dec 4
-- Intensive Mat-Plus starts Jan 8

MIAMI BEACH, FLORIDA more info
-- Intensive Reformer starts Dec 10

CHICAGO, ILLINOIS more info
-- Intensive Mat-Plus starts Jan 27
-- Three workshops Feb 12

FAIRFIELD, IOWA more info
-- Advanced Cadillac, Chair & Barrels starts Dec 4

BOSTON, MASSACHUSETTS more info
-- Intensive Mat-Plus starts Nov 5
-- Intensive Reformer starts Nov 8
-- Injury & Special Populations starts Nov 18

BLOOMFIELD HILLS, MICHIGAN more info
-- Arc Barrel Workshop Nov 5
-- Fitness Circle Workshop Nov 5
-- Pilates on a Roll Dec 3

SAINT PAUL, MINNESOTA more info
-- Intensive Mat-Plus starts Jan 7
-- Intensive Cadillac, Chair & Barrels starts Feb 9
-- Intensive Reformer starts Feb 18

SPRINGFIELD, MISSOURI more info
-- Stability Ball level 1 & 2 workshops Nov 13
-- Stability Ball level 3 workshop Nov 14
-- Advanced Matwork Nov 20

USA cont’d

LINCOLN, NEBRASKA more info
-- Intensive Reformer starts Nov 19
-- Advanced Matwork Dec 4
-- Intensive Mat-Plus starts Jan 28

NEW YORK, NEW YORK more info
-- Advanced Cadillac, Chair & Barrels starts Nov 10
-- Injury & Special Populations starts Nov 15
-- Intensive Mat-Plus starts Nov 29

DUBLIN, OHIO more info
-- Core Balance: Stability Ball workshop Dec 3
-- Exam Review workshop Dec 4
-- Intensive Mat-Plus starts Jan 7

PORTLAND, OREGON more info
-- Advanced Matwork Nov 13
-- Advanced Postural Analysis Nov 19
-- Anatomy Review / Exam Prep Nov 20

DALLAS, TEXAS more info
-- Intensive Mat-Plus starts Jan 13
-- Advanced Reformer starts Jan 21
-- Injury & Special Populations starts Feb 3

RICHMOND, VIRGINIA more info
-- Intensive Mat-Plus starts Jan 7
-- Advanced Matwork Feb 6
-- Intensive Reformer starts Feb 18

SEATTLE, WASHINGTON more info
-- Injury & Special Populations starts Nov 18
-- Advanced Cadillac, Chair & Barrels starts Dec 4
-- Intensive Mat-Plus starts Jan 7

CANADA

CALGARY, ALBERTA more info
-- Intensive Reformer starts Nov 4
-- Injury & Special Populations starts Nov 25
-- Intensive Mat-Plus starts Feb 15

VICTORIA, BRITISH COLUMBIA more info
-- Intensive Cadillac, Chair & Barrels starts Nov 18
-- Advanced Matwork Dec 3

WINNIPEG, MANITOBA more info
-- Advanced Matwork Nov 7
-- Intensive Mat-Plus starts Dec 3

OTTAWA, ONTARIO more info
-- Intensive Mat-Plus starts Nov 8
-- Advanced Matwork Dec 4

MONTREAL, QUEBEC more info
-- Intensive Cadillac, Chair & Barrels starts Nov 1
-- Intensive Reformer starts Nov 5
-- Intensive Mat-Plus starts Nov 22

INTERNATIONAL

BRISBANE, AUSTRALIA more info
-- Fitness Circle Workshop Nov 27
-- Advanced Matwork Nov 28
-- Mat & Reformer Refresher workshops starts Dec 4

SYDNEY, AUSTRALIA more info
-- Intensive Mat-Plus starts Feb 4

ARHUS, DENMARK more info
-- Intro to Pilates workshop Nov 4
-- Advanced Reformer starts Nov 5
-- Foam Roller workshop Nov 11

LONDON, ENGLAND more info
-- Intensive Reformer starts Jan 25
-- Intensive Mat-Plus starts Jan 31

OXFORD, ENGLAND more info
-- Intensive Mat-Plus starts Jan 14
-- Intensive Mat-Plus starts Feb 18
-- Intensive Cadillac, Chair & Barrels starts Feb 28

MUNICH, GERMANY more info
-- Intensive Mat-Plus starts Jan 14

TEL AVIV, ISRAEL more info
-- Intensive Mat-Plus starts Nov 12
-- Intensive Reformer starts Nov 30
-- Intensive Cadillac, Chair & Barrels starts Dec 2

TOKYO, JAPAN more info
-- Intensive Mat-Plus starts Nov 1
-- Roll into Shape workshop Nov 6
-- Essential BOSU workshop Nov 7

ATIZAPAN, EDO. DE MEXICO more info
-- Intensive Mat-Plus starts Nov 17
-- Exam Prep workshop Nov 27

PORT ELIZABETH, SOUTH AFRICA more info
-- Intensive Mat-Plus starts Nov 17
-- Intensive Cadillac, Chair & Barrels starts Nov 17
-- Advanced Cadillac, Chair & Barrels starts Dec 3

HALMSTAD, SWEDEN more info
-- Intensive Mat-Plus starts Feb 17

STOCKHOLM, SWEDEN more info
-- Intensive Reformer starts Dec 11
-- Intensive Mat-Plus starts Feb 3

.job board:

This month our online Job Board features positions available across the U.S., Canada, Australia, Indonesia and United Arab Emirates. Click to view

Training facilities looking for STOTT PILATES instructors, may fill out a Job Board submission form by clicking here.

To register for these courses and workshops, please contact the Education Dept at ext. 299. STOTT PILATES Training and Certification courses and workshops are also available at STOTT PILATES Licensed Certification Centers throughout North America. Click for details and a center near you

.exercise of the month

Side Leg Lift Series, exercises 1 & 2 Be certain to warm up before exercising. Read these important cautions

STARTING POSITION
Lying on your side, pelvis and spine are neutral. Legs are stacked, parallel and extended in line with torso, bottom ankle is somewhat flexed for balance. Bottom arm is extended along floor to support head, palm down. Rest top hand in front of chest on mat for stability, scapulae/shoulders are stabilized.

EXERCISE 1, TOP LEG ABDUCTION
INHALE point top ankle and lift top leg as far as pelvic stability and parallel leg can be maintained.

EXHALE flex top ankle and bring top leg down.

Complete 5-10 repetitions on each side.

EXERCISE 2, TOP LEG CIRCLES
To begin…
INHALE point top ankle and lift top leg as far as pelvic stability and parallel leg can be maintained.

Then…
EXHALE begin circling top leg, maintaining parallel and extending at hip.

INHALE complete circle.

Complete 5-10 repetitions. Then reverse circle for 5-10 repetitions.

To finish…
EXHALE Return top leg to bottom leg.

FOCUS

maintain abdominal contraction to avoid extension of lumbar spine

avoid excessive tension in upper trapezius

avoid lateral tilt of pelvis

maintain legs in parallel alignment throughout all variations

maintain neutral spine and pelvis to avoid flexion or extension of the spine

lift legs only as high as neutral alignment through torso can be maintained

EXERCISE 1, TOP LEG ABDUCTION

.1. starting position	..2. top leg abducted	3. flex ankle to lower leg	.4. end position
EXERCISE 2, TOP LEG CIRCLES

.1. starting position	.2. top leg abducted	.3. .end position	.GET THE ENTIRE SERIES
This exercise excerpted from the STOTT PILATES Comprehensive Matwork manual. All STOTT PILATES manuals include additional instructional information and modifications, not included here.		The STOTT PILATES teaching manual library includes ten titles documenting the entire STOTT PILATES exercise repertoire. Three volumes are now available in Japanese and the first is now also in French.

I N T E L L I G E N T ..E X E R C I S E.......P R O F O U N D ..R E S U L T S .*

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..*	Trademarks or registered trademarks of Merrithew Corporation, used under license. All material copyright Merrithew Corporation, 2004. All rights reserved. This material may not be copied or used in any form without express permission from Merrithew Corporation.
**	Trademark and registered trademark of D.W. Fitness, LLC, used under license.