During the month of April purchase the STOTT PILATES At Home Matwork* series on VHS or DVD and receive a Core Balance Stability Ball workout video FREE.

free video
Core Balance: level 1 of the Stability Ball Pilates series helps engage the deep abdominal muscles as the body works to rebalance itself.

The Pilates Matwork Series presents four progressively demanding workouts to strengthen, stretch and streamline your entire body. Series includes:
level 1
Secret to Flat Abs
level 2
Firm & Fit
level 3
Core Challenge
level 4
Strong & Streamlined

VHS: US $49.80 | $69.80 CDN ...save: US $19.95 | $24.95 CDN
DVD: US $69.80 | $89.80 CDN ...save: US $24.95 | $29.95 CDN
Some restrictions apply. Offer expires midnight, E.S.T., April 30, 2004. May not be combined with any other offer.
For further details, please email or call us at 800-910-0001 ext. 250. To redeem please enter code CBA4.. Click to shop.
.news

STOTT PILATES program director, Beth Evans was interviewed on live television by Toronto 1 at the recent LIFEfest tradeshow in Toronto. Beth conducted a demonstration by putting the early morning news anchor through a STOTT PILATES workout.

Look for STOTT PILATES promotional DVD giveaways in the next issue of Good Housekeeping magazine and on CityTV's Cityline with Marilyn Denis.
.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, 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.***
BODY MIND SPIRIT
Santa Clara Convention Ctr, Santa Clara, California
March 31-April 4
Registration & Info: www.bodymindexpo.com
1-800-228-4772

PRE-CON:
Thursday, April 1
Essential & Intermediate
BOSU 9am to 1pm
FIT-PRO UK
Loughborough University,
Loughborough, UK
April 16-18
Registration & Info: www.fitpro.com/education
+(44) (0) 8705 133 434

SESSIONS:
Friday. April 16
Essential to Intermediate Matwork 3pm to 4:30pm
Saturday. April 17
Total Body Sculpting
1pm to 2:30pm
Sunday. April 18
Fitness Circle Workshop
9:30am to 11:30am
IDEA FITNESS FUSION
Hyatt Regency O’Hare,
Rosemont, Illinois
April 22-25
Registration & Info: www.IDEAfit.com
1-800-999-4332

PRE-CONS:
Thursday, April 22
Mat-Plus
9:30am to 12:30pm
Core&Dynamic Balance
1:30pm to 4:30pm
CLUB INDUSTRY EAST
Baltimore Convention Ctr,
Baltimore, Maryland
May 12-14
Registration & Info: www.clubindustry.com
1-800-927-5007

EARLY MORNING WORKOUT:
Wednesday May 12
Radisson Lord
Baltimore Plaza
7am to 7:45am
CAN-FIT-PRO HALIFAX
World Trade & Convention Ctr, Halifax, Nova Scotia
May 15-16
Registration & Info: www.canfitpro.com
1-800-927-5007

PRE-CON:
Saturday May 15
Essential Matwork
5pm to 9pm
SESSIONS:
Sunday May 16
Core Balance 8-9:30am
Total Body Sculpting
10am-11:30am
Fitness Circle 2:30-4:30pm
***At selected shows. For information on other upcoming trade shows please click here
.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
CERTIFICATION COURSES

CMR Comprehensive Mat & Reformer
-- May 3 to Aug 12
-- Sept 8 to Dec 16

CMR
Comprehensive Cadillac, Chair & Barrels
-- May 3 to June 24
-- Aug 16 to Oct 7

IMP
Intensive Mat-Plus*
-- Apr 19 to 30
-- May 10 to 21
-- May 11 to June 10
-- July 5 to 16

IR Intensive Reformer
--
April 19 to May 7
-- June 7 to 25
-- July 12 to 30
-- May 28 to July 4 weekends

ICCB Intensive Cadillac, Chair & Barrels
--
July 9 to Aug 29 weekends

ISP Injury & Special Populations
-- June 28 to July 2

AM,AR,ACCB Full Advanced Repertoire
-- July 5 to 13

RMR1 Rehab: Lumbar & Shoulder Girdle Stabilization on Mat & Rehab Reformer
-- Apr 14 to Apr 17

RMR2 Rehab: Peripheral Joint Mobility
on Mat & Rehab Reformer

-- Dec 15 to 18

RCCB2 Rehab: Peripheral Joint Mobility
on Cadillac, Chair & Barrels

-- Aug 11 to 14

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

-- Apr 6 Functional Fitness, Golf & Racquet Sports
-- Apr 23 Fitness Circle
-- Apr 24 Essential/Intermediate BOSU**
-- Apr 24 Mat-based Flex-Band*

-- May 15 Pre-Natal Workshop
-- May 15 Challenging Clients Safely
-- May 16 Foam Roller

-- June 19 Circuit Training
-- June 19 3-D Balance Mat-based Stability Ball
-- June 30 Ultimate Balance Intermediate
--------------- Reformer-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
--
Advanced Cadillac, Chair & Barrels starts Apr 27
-- Injury and Special Populations Apr 29
-- Pilates for Golf workshop starts May 3
CLAREMONT, CALIFORNIA more info
--
Advanced Matwork June 18
-- Advanced Cadillac, Chair & Barrels starts June 19
-- Advanced Reformer June 25
LIVERMORE, CALIFORNIA more info
--
Injury & Special Populations starts May 15
-- Intensive Cadillac, Chair & Barrels starts July 23
LONG BEACH, CALIFORNIA more info
--
Flex-band* Level 3 Workshop Apr 17
-- Intermediate BOSU** Workshop starts Apr 17
-- Intensive Mat-Plus starts Apr 23
MARINA DEL REY more info
--
Flex-band* Level 3 Workshop Apr 17
-- Intermediate BOSU** Workshop starts Apr 17
-- Intensive Mat-Plus starts Apr 23
ROSEVILLE, CALIFORNIA more info
--
Intensive Reformer starts June 12
SAN FRANCISCO, CALIFORNIA more info
--
Intensive Reformer starts May 15
-- Advanced Matwork June 26
SAN JOSE, CALIFORNIA more info
--
Intensive Matwork starts June 26
BOULDER, COLORADO more info
--
Intensive Matwork Apr 3
-- Intensive Reformer starts July 16
SOUTHINGTON, CONNECTICUT more info
--
Intensive Cadillac, Chair & Barrels starts May 1
-- Intensive Mat-Plus starts May 22
-- Intensive Reformer starts May 22
LAKELAND, FLORIDA more info
--
Intensive Reformer starts June 4
MIAMI BEACH, FLORIDA more info
--
Intensive Reformer starts April 2
-- Intensive Cadillac, Chair & Barrels starts April 23
-- Injury & Special Populations starts June 10
CHICAGO, ILLINOIS more info
-- Intensive Mat-Plus starts Apr 16
-- Intensive Reformer starts Apr 17
-- Injury & Special Populations starts May 20
FAIRFIELD, IOWA more info
-- Intensive Mat-Plus starts June 10
-- Intensive Cadillac, Chair & Barrels starts June 24
-- Intensive Reformer starts July 22
BOSTON, MASSACHUSETTS more info
-- Intensive Reformer starts April 16
-- Intensive Mat-Plus starts April 24
-- Advanced Cadillac, Chair & Barrels starts May 7
BLOOMFIELD HILLS, MICHIGAN more info
-- Injury & Special Populations starts May 6
-- Ess & Int BOSU** Workshop May 13 & 20
-- Anatomy Workshop May 27 & June 3
SPRINGFIELD, MISSOURI more info
-- Intermediate BOSU** Workshop April 24
-- Injuries & Special Populations starts June 3
-- Intensive Mat-Plus starts June 14
MANCHESTER, NEW HAMPSHIRE more info
-- Advanced Reformer starts June 19
NEW YORK, NEW YORK more info
-- Intensive Reformer starts April 30
-- Intensive Mat-Plus starts May 3
CHARLOTTE, NORTH CAROLINA more info
-- Intensive Cadillac, Chair & Barrels starts Apr 16
-- Advanced Cadillac, Chair & Barrels starts May 8
-- Injury & Special Populations starts May 27
COLUMBUS, OHIO more info
-- Advanced Matwork May 20
-- Advanced Reformer starts May 21
USA cont'd
YOUNGSTOWN, OHIO more info
-- Intensive Cadillac, Chair & Barrels starts May 7
-- Advanced Cadillac, Chair & Barrels starts Aug 28
PORTLAND, OREGON more info
--
Pre-Natal Pilates Workshop starts Apr 23
EAST GREENWICH, RHODE ISLAND more info
--
Intensive Mat-Plus starts Apr 30
-- Intensive Reformer starts June 25
MEMPHIS, TENNESSEE more info
--
Intensive Mat-Plus starts Apr 16
-- Advanced Reformer starts June 4
-- Advanced Reformer starts June 15
DALLAS, TEXAS more info
-- Intensive Cadillac, Chair & Barrels starts May 6
-- Intensive Mat-Plus starts June 24
LYNCHBURG VIRGINIA more info
--
Intensive Mat-Plus starts June 4
SEATTLE, WASHINGTON more info
--
Advanced Matwork Apr 24
-- Intensive Mat-Plus starts May 1
-- Intensive Reformer starts May 15
VANCOUVER, WASHINGTON more info
--
Intensive Mat-Plus – starts May 14
-- Rehab: Peripheral Joint Stabilization
-- on Mat & Reformer starts June 5

CANADA
CALGARY, ALBERTA more info
-- Intensive Reformer starts Apr 15
-- Mat-based Stability Ball Workshop Apr 24
-- Advanced Matwork – May 16
VICTORIA, BRITISH COLUMBIA more info
--
Intensive Reformer April 23
-- Advanced Reformer April 30
WINNIPEG, MANITOBA more info
--
Intensive Mat-Plus starts Apr 13
MISSISSAUGA, ONTARIO more info
-- Intensive Reformer starts Apr 2
OTTAWA, ONTARIO more info
--
Intensive Mat-Plus starts Apr 23
-- Advanced Matwork starts May 29
-- Intensive Mat-Plus starts July 12
MONTREAL, QUEBEC more info
--
Intensive Mat-Plus starts Apr 24
-- Intensive Mat-Plus starts May 10
-- Intensive Reformer starts May 31

INTERNATIONAL
QUEENSLAND, AUSTRALIA more info
-- Advanced Matwork Apr 26
-- Intensive Reformer starts May 7
-- Injury & Special Populations starts June 7
OXFORD, ENGLAND more info
--
Intensive Mat-Plus starts May 17
-- Advanced Matwork May 29
MUNICH, GERMANY more info
--
Intensive Mat-Plus starts Apr 23
-- Intensive Reformer starts Apr 26
-- Advanced Matwork June 18
DUBLIN, IRELAND more info
--
Intensive Mat-Plus starts May 10
ABERDEEN, SCOTLAND more info
--
Intensive Mat-Plus starts June 1
-- Advanced Matwork June 26
PORT ELIZABETH, SOUTH AFRICA more info
--
Intensive Mat-Plus starts Apr 19
-- Intensive Reformer starts Apr 29
-- Advanced Matwork May 13
MADRID, SPAIN more info
--
Intensive Mat-Plus starts Apr 15
-- Intensive Reformer starts Apr 29
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
Control Balance...... Be certain to warm up before exercising. Read these important cautions
STARTING POSITION
Lie on your back in imprinted position. Legs parallel and adducted, extended on the diagonal as low as imprint can be maintained, ankles plantar flexed, toes gently pointed. Arms extended overhead, palms facing up.

EXERCISE
to begin...

INHALE flex at hips to hinge legs toward torso, then sequentially articulate spine off mat from tailbone to upper thoracic area, and reach legs overhead, parallel to mat.

EXHALE extend hips and reach legs to ceiling (weight remains on upper thoracic area, with whole spine somewhat flexed)

INHALE stay and reach legs toward ceiling.

then...
EXHALE reach one leg into flexion at hip and lower foot toward mat (over head). If possible, gently grasp ankle. Reach other leg further into extension at hip.
INHALE switch legs, passing in mid-air.

REPEAT lowering the opposite leg. Complete 3-5 repetitions with each leg.

to finish...
INHALE reach both legs together toward ceiling.

EXHALE sequentially articulate spine down to mat, one vertebra at a time, maintaining imprint as legs return to diagonal.

FOCUS
Articulate sequentially. Peel each vertebra off separately during roll over. Make contact separately during roll down.
Roll weight only as far as upper thoracic area, not onto cervical spine; avoid pressure, tension or pain in cervical spine.
Maintain contraction of abdominals to avoid losing balance and/or rotation of pelvis as one leg reaches down.
Maintain scapular stabilization.
Engage transversus abdominis to flatten and support spine and avoid popping abdominals.
. 1. starting position . 2. reach legs overhead . 3. extend legs to ceiling
. 4. one leg down . 5. switch legs . 6. reach feet to ceiling
. 7. roll down
Exercise excerpted from the STOTT PILATES Comprehensive Matwork manual. All 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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