.
free video

During the month of December, choose any one Flex-Band* Pilates video plus order both Flex-Band exercisers (regular and extra-strength) and get a FREE Relaxation Workout video .

Stay relaxed and invigorated this holiday season.
The 20-min Relaxation Workout video is designed to bring you a deep sense of peaceful calm.

NOW ONLY: US $23.95 | $29.95 CDN ...save: US $14.95 | $19.95 CDN

Please order early in order to ensure delivery before Christmas.

choose any one of these three videos:
level 1
Sculpt & Tone
level 2
Total Body Sculpting
level 3
Ultimate Body Sculpting
plus, buy these two Flex-Bands: and get this video FREE:
The added resistance of the Flex-Band tones and sculpts your arms, legs, back and torso. Made of durable latex, Flex-Bands measure five feet in length. Available in two strengths, Green = regular strength; Blue = extra-strength.
Relaxation Workout,
yours FREE!
Some restrictions apply. Offer expires midnight, E.S.T., December 31, 2003. This offer applies to VHS only. May not be combined with other offers. For further details, please email or call us at 800-910-0001 ext. 250. To redeem please enter code RWD3.. Click to shop.
.in the news
STOTT PILATES has signed a long-term distribution agreement with Artisan Home Entertainment, a division of Artisan Entertainment Inc., the leading independent producer and distributor of theatrical, television and home entertainment products in the United States.

To spread the word about STOTT PILATES' benefits, Artisan plans to introduce the STOTT PILATES brand and videos to American retail consumers by way of a direct response television program, to be jointly produced by Artisan and Merrithew Corporation. The program is expected to launch in early 2004 with a retail rollout to begin in the spring.

A
big thank you to all of you who sent in your enthusiastic comments about the benefits of STOTT PILATES. 30 loyal STOTT PILATES fans were selected to appear in our program. Again, thank you!

The November/December issue of Active Woman Canada features STOTT PILATES videos and DVDs in its holiday gift guide.

Because WTSN is no longer broadcasting, our television program, STOTT PILATES with Moira, is currently off the air until further notice. But stay tuned, we'll be back!

The October issue of San Jose Magazine featured The Almaden Valley Athletic Club, a STOTT PILATES Licensed Certification center in California.
.events
Join us at the following tradeshows. Take advantage of our show specials and save up to 25% off the regular list price on demo equipment at selected shows. Pre-order your equipment by contacting sales@stottpilates.com. Plus, fill out a ballot for your chance to win a STOTT PILATES gift certificate. While at our booth, we'd be happy to offer you a complimentary workout*** ..........................
CAN-FIT-PRO, MONTREAL
Hotel Sheraton Laval Laval, QC
January 23-25, 2004
Registration & Info: www.canfitpro.com
1-800-667-5622 or 905-305-8450

PRE-CON:
Friday, January 23
Essential Matwork 5pm to 9pm
ECA NYC
New York Marriott Marquis New York, NY
March 11-14, 2004
Registration & Info: www.ecaworldfitness.com,
1-800-eca-expo OR 516-432-6877


PRE-CONS:
Thursday, March 11
Functional Pilates for Golf & Racquet Sports 8:30am to 12:30pm
Pre-Natal Pilates 1pm to 5pm
BODY MIND SPIRIT
Santa Clara Convention Center Santa Clara, CA
March 31 to April 4, 2004
Registration & Information: www.bodymindexpo.com OR 1-888-499-1600 or 408-286-5600

PRE-CON:
Thursday, April 1
Essential & Intermediate BOSU® 9am-1pm
.education
INTERNAL EDUCATION: upcoming courses at the STOTT PILATES International Certification Center in Toronto Canada
EXTERNAL EDUCATION: upcoming courses and workshops held at locations around the world. Locations with a star are STOTT PILATES Licenced Certification Centers. The rest are STOTT PILATES authorized hosted courses
CERTIFIFICATION COURSES

CMR Comprehensive Mat & Reformer
-- January 19 to April 29, 2004

CCCB Comprehensive Cadillac, Chair & Barrels
-- January 19 to March 11, 2004

IMP
Intensive Mat-Plus*
-- January 19 to 30, 2004
-- February 13 to March 14 [weekends]

IR Intensive Reformer
-- February 6 to March 21, 2004 [weekends]

ICCB Intensive Cadillac Chair & Barrels
-- December 1 to 17, 2003

ISP Injury & Special Populations
-- February 2 to 5, 2004

ACCB Advanced Cadillac, Chair & Barrels
-- December 18 to 19, 2003

AM,AR,ACCB Full Advanced Repertoire
-- February 9 to 14, 2004

Get more information on the certification program and course dates available in Toronto and elsewhere. or contact Sarah Jarvis at 1-800-910-0001 ext. 246 or email sarah


CONTINUING EDUCATION WORKSHOPS

-- Dec 12 Ultimate Back Care
-- Dec 13 Pre-Natal Workshop
-- Jan 16 Essential Reformer
-- Jan 17 Essential Cadillac Workshop
-- Jan 31 Stability Chair
-- Feb 1 Pre-Natal Workshop
-- Feb 24 Essential Mat-based Stability Ball

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
USA
SCOTTSDALE, ARIZONA more info
-- Injury & Special Populations – starts Dec 12
-- Intensive Reformer – starts Dec 28
LONG BEACH, CALIFORNIA more info
-- Intensive Mat-Plus – starts Jan 2, '04
-- Advanced Matwork Jan 9, '04
-- Injury & Special Populations – starts Jan 23, '04
LIVERMORE, CALIFORNIA more info
-- Intensive Reformer – starts Jan 23, '04
-- Intensive Mat-Plus – starts Mar 19, '04
SAN FRANCISCO, CALIFORNIA more info
-- Advanced Matwork Dec 14
-- Intensive Mat-Plus – starts Jan 10, '04
SAN JOSE, CALIFORNIA more info
-- Advanced Reformer starts Dec 12
MIAMI BEACH, FLORIDA more info
--
Intensive Mat-Plus (weekends) – starts Jan 16, '04
-- Intensive Mat-Plus (weekdays) – starts Jan 26, '04
-- Intensive Mat-Plus (weekdays) – starts Feb 9, '04
CHICAGO, ILLINOIS more info
--
Essential BOSU – Dec 13
-- Essential Stability Ball – Dec 13
FAIRFIELD, IOWA more info
-- Advanced Reformer – starts Feb 20, '04
-- Intensive Cadillac, Chair & Barrels – starts Mar 4, '04
BOSTON MASSACHUSETS more info
-- Advanced Reformer – starts Dec 6, '04
-- Postural Analysis – Dec 12
-- Prenatal Workshop – Dec 12
ST. PAUL, MINNESOTA more info
-- Intensive Mat-Plus – starts Feb 6, '04
-- Intensive Cadillac, Chair & Barrels – startsFeb 18
-- Intensive Reformer – starts Feb 27, '03
SPRINGFIELD, MISSOURI more info
-- Intensive Mat-Plus – starts Jan 17, '04
-- Peripheral Joint Rehabilitation – Jan 22, '04
-- Intensive Reformer – starts Mar 6, '04
LINCOLN, NEBRASKA more info
-- Intensive Mat-Plus – starts Jan 9, '04
MANLIUS, NEW YORK more info
-- Intensive Mat-Plus – starts Jan 16, '04
WILLIAMSBURG, NEW YORK more info
-- Intensive Mat-Plus – starts Jan 16, '04
USA cont'd
CHARLOTTE, NORTH CAROLINA more info
-- Intensive Reformer – starts Jan 16, '04
-- Advanced Matwork – Jan 23, '04
-- Advanced Reformer – starts Feb 20, '04
DUBLIN, OHIO more info
-- Intensive Mat-Plus – starts Feb 6, '04
-- Intensive Reformer – starts Mar 7, '04
YOUNGSTOWN, OHIO more info
-- Intensive Mat-Plus – starts Feb 20, '04
-- Advanced Matwork – Apr 3, '04
-- Advanced Reformer – starts Apr 4, '04
PORTLAND, OREGON more info
-- Rehab Level One – starts Jan 24, '04
CHESAPEAKE VIRGINIA more info
--
Intensive Reformer – starts Jan 23, '04
LYNCHBURG VIRGINIA more info
--
Intensive Mat-Plus – starts Feb 6, '04
RICHMOND VIRGINIA more info
--
Intensive Reformer – starts Mar 12, '04

CANADA
WINNIPEG, MANITOBA more info
--
Injury & Special Populations – starts Jan 17, '04
-- Intensive Reformer – starts Feb 23, '04
OTTAWA, ONTARIO more info
--
Intensive Mat-Plus – starts Jan 24, '04
-- Intensive Reformer – starts Feb 20, '04
-- Advanced Matwork – Mar 27, '04
MONTREAL, QUEBEC more info
--
Intensive Mat-Plus – weekends starting Jan 31, '04
-- Intensive Mat-Plus – weekdays starting Feb 2, '04
-- Intensive Reformer – starts Feb 16, '04

INTERNATIONAL
SANTIAGO, CHILE more info
-- Intensive Mat-Plus – starts Jan 5, '04
-- Advanced Matwork – Jan 14, '04
AARHUS, DENMARK more info
-- Intensive Mat-Plus – starts Jan 2, '04
MADRID, SPAIN more info
-- Intensive Mat-Plus – starts Dec 4
To register for these courses and workshops, please contact Andrea 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
HALF ROLL BACK .......... Be certain to warm up before exercising. Read these important cautions
. 1. starting position
. 2. roll back . 3. end position
STARTING POSITION
Sit with your knees slightly bent, legs together, feet flat on mat.

Pelvis is vertical. Spine is rounded or flexed forward over legs.

Arms are long, reaching parallel to floor, top of head toward fingers. Shoulders are stabilized.
EXERCISE
To prepare, INHALE...

EXHALE maintain flexion/roundness, initiate with abdominals and roll hips away from legs, back as far as flexion/roundness and flat abdominals can be maintained with feet on mat.

INHALE initiate with abdominals and roll forward to starting position.

Complete 5-8 repetitions
FOCUS
Articulate pelvis away from legs as roll down begins, giving sense of opening front of hip joint.

Roll pelvis only up to vertical, not further forward of sit-bones.

Maintain flexion/roundness and abdominal connection once pelvis reaches vertical to avoid collapsing over legs

Stabilize scapulae/shoulders. Avoid lifting shoulders throughout roll up and roll down.
Exercise excerpted from the STOTT PILATES Comprehensive Matwork manual. STOTT PILATES manuals include additional instructional information, and modifications, not included here.
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 .


...All rights reserved. This material, including photographs, may not be copied or used in any form without express permission from Merrithew Corporation.
...*TM/R Trademark or registered trademark of Merrithew Corporation, used under license. ...BOSU® Trademark and registered trademark of D.W. Fitness, LLC, used under license.


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