• Everyday Pilates
• New Class in Scarsdale!
• Facebook Raffle Winner
• Open Workout
• Jess's Hip Series
• Green Goodies

"With body, mind, and spirit functioning perfectly as a coordinated whole, what else could reasonably be expected other than an active, alert, disciplined person." - Joseph Pilates

Joseph Pilates devised his Pilates method to achieve more than looking good, but rather as a way to improve overall quality of daily existence. So how can you implement these methods throughout the day? For one, don’t let your session end when you walk out our studio door. Take a moment to think about the principles that are stressed in your sessions. By simply being aware of how you hold your posture you will look and feel better. Posture keeps you sitting and standing straight throughout the day and relieves the day’s superfluous pressure on your back. Rooting this idea into your awareness and practice is one of the most important aspects when venturing out to attain a better physical and ultimately mental self. So remember you’ve invested in a technique that can be done anywhere and applied to your everyday life. You look better when you feel better and you feel better when you look better.

As always we want to thank all of our loyal clients for continuing to make Center for Movement the best in Pilates and Gyrotonic training!

Best in Health,

Donna Singer and Elle Jardim

Center for Movement
www.centerformovement.com

Pilates Cross Trainer Comes To Scarsdale
Due to the overwhelming success of our Pilates Cross Trainer classes in our NYC studio, we are excited to add this class to our Scarsdale schedule on Monday nights at 7:15pm. Get maximum results using both Tower Mat and Reformer. With only 4 students in each class you'll get personal attention at a great price! Reserve your spot now by calling the studio or scheduling online. Stay tuned for more Cross Trainer classes. Introductory price: $42

CFM on Facebook
Congratulations to Cathy G. for winning a FREE PILATES SESSION in our first bi-monthly Facebook Fan Raffle. Be automatically entered into our bi-monthly raffle drawings simply by becoming a fan of Center for Movement on Facebook! Center for Movement offers special promotions and deals for our Facebook Fans. Log on now to find out! www.facebook.com/CenterforMovement .

Open Workout
Did you know that if you are Intermediate or Advanced in your Pilates practice, you are welcome to schedule open workouts at Center for Movement? Take advantage of our special limited time only deal of $15 for an Open Workout. Please call ahead to make sure equipment is available. You must be a client at Center for Movement. Call or Email us at pilates@centerformovement.com to find out more!

Instructor Exercise Tip
Compliments of our talented Pilates instructor Jess Sandberg (pictured).
Jess can be found teaching group classes at our 2nd Ave studio and private lessons at the Lexington studio.

Hip and Powerhouse series:

Begin these exercises in the Frog position: lying down with knees bent into your chest shoulder-width apart, heels together toes apart. This exercise should be done with your hips elevated off the floor and a firm object beneath your hips, such as a foam roller or firm pillow. If you don’t have anything, you can simply place hand over hand underneath your tailbone, but the lower you are to the ground the more difficult the exercise is on your abs. The elevation of your hips will help alleviate stress in the lower back. Engage the abdominals and maintain that powerhouse support throughout the series.

1. Frog: Extend the legs out forward at a 45 degree angle until they are straight, tighten the core, then bend back to your frog position. Don’t let the legs get so low that you release your stomach and arch your back. Repeat the motion for a set of 10.

2. Leg Circles: Lengthen the legs straight up to the ceiling at a ninety degree angle, heels together and toes open. Open the legs shoulder distance, circle them together and back to the start position. Repeat the circle for a set of 5, and then reverse the direction.

3. Hip Stretch: To finish, hug your right knee into your chest and lengthen the left leg onto the floor. Relax, breathe, and enjoy the stretch. Repeat on the left side.

Stay tuned for more great workouts and on-the-go tips for in between your studio visits.

To read more about Jess, or any of our talented instructors, check out the Staff Bio Page of our website.

Celebrate St. Patty’s Day all month by reaching for any of these leprechaun-approved snacks:

Pumpkin Seeds – A great source of omega-6 fatty acids, these seeds add a great crunch to your day. Crucial for brain function, growth and development, omega-6’s also improve skin and hair, help maintain bone health and regulate your metabolism.

Pistachios – Heart protective and packed with protein, the small, green nut has high levels of fiber, phytosterols (help lower cholesterol) and antioxidants, while only containing three calories per pistachio.

Granny Smith Apples – The perfect on-the-go snack, this tart fruit is full of fiber and boasts a healthful dose of Vitamin C. At only 100 calories per medium apple, you can think of this refreshing granny as natural portion control.

Green Grapes – Consistently refreshing, green grapes provide polyphenols, an antioxidant shown to inhibit plaque formation in brain cells.

String Beans – Eaten hot or cold, this long thin vegetable provides Vitamins A, C, K and Folic Acid to your diet. So whether you want to improve your bone health (Vitamin K) or your immune system (Vitamin C) munch on a cup drizzled with lemon juice or tossed with slivered almonds.