STOTT PILATES December newsletter

.special offer for December
	STOTT PILATES Gift Packs combine light equipment with a video (VHS in English or French or bilingual DVD) and a bonus poster. 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
Pilates Style magazine’s Winter 2005 issue features several STOTT PILATES products. The Deluxe Pilates Mat is included in a list of perfect mats; the Split-Pedal Stability Chair is featured in the review of several chairs currently available; and The Secret to Flat Abs is recommended in DVD picks for a stronger core.” Healing Lifestyles & Spas’ November/December issue includes a “perfect holiday gifts” section, and STOTT PILATES’ Pilates Express Mat Gift Pack is included in the list of Gifts to support her active lifestyle.	Spa magazine’s World Wide Guide 2005 features the STOTT PILATES Stability Ball Gift Pack in its list of Spa Product Reviews. Can-Fit-Pro’s September/October 2004 issue features the STOTT PILATES Arc & Small Barrels along with the Arc Barrel video and brand-new manual in The Tool Box. Microsoft Home magazine’s Health & Wellness section includes the article “Quick yoga and pilates workouts,” with tips on how to practice these exercises at home. Read the article:	Recreational Sports & Fitness magazine’s November issue reports on the still growing popularity of pilates exercise. STOTT PILATES President & CEO Lindsay G. Merrithew was consulted for the article. Homemakers magazine’s latest issue includes the STOTT PILATES Stability Ball Gift Pack in its 2004 Healthy Gift Ideas. View their full Holiday Gift Guide	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.
CAN-FIT-PRO MONTREAL Hotel Sheraton Laval, Laval, Quebec January 21 to 23, 2005 Registration: www.canfitpro.com or call 1-800-667-5622 PRE-CONS: Friday, January 21 5pm-9pm Essential Matwork SESSIONS: Saturday, January 22 10am-11:30am Essential Matwork 3pm-4:30pm Pre-Natal Sunday, January 23 8am-9:15am Dynamic Balance (Stability Ball) 9:45am -11:15am Fitness Circle Challenge	BODY MIND SPIRIT Santa Clara Convention Center, Santa Clara, California April 27 to May 1, 2005 Registration: www.bodymindexpo.com or call 408-888-9600 or 1-888-499-1600 SESSIONS: Friday, April 29 9:30am-12:30pm Functional Fitness for Golf: Matwork 2pm-5pm Functional Fitness for Racquet Sports: Matwork Saturday, April 30 9:30am-11:30am Flex-Band, Level 4 3pm-5pm Pilates On A Roll, Level 2 Sunday, May 1 9:30am-11:30am Stabilization Principles TRADESHOW HALL HOURS: Fri 12pm-3pm & 5-7pm Sat 12pm-3pm & 5-8pm Sun 11am-3pm
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		.NEW Licensed Training Facilities
COMPREHENSIVE CERTIFICATION PROGRAM CMR Comprehensive Matwork & Reformer -- Jan 17 to Apr 28, 2005 CCCB Comprehensive Cadillac, Chair & Barrels -- Jan 3 to Feb 4, 2005 CONTINUING EDUCATION WORKSHOPS Dec 4 Ultimate Back Care Dec 4 Pre-Natal Workshop Dec 5 Anatomy Review Get more information on the certification program and course dates available in Toronto and elsewhere. See the complete list of workshops being offered both in Toronto .	INTENSIVE CERTIFICATION PROGRAM IMP Intensive Mat-Plus -- Feb 14 to Feb 25 (weekdays) -- Mar 18 to Apr 17 (weekdays) ISP Injury & Special Populations -- Dec 10 & 11, 8-hour update -- for those who took ISP before Sept. 2003 AM Advanced Matwork -- Nov 15 RMR1 Rehab: Lumbar & Shoulder Stabilization on Mat & Reformer -- Apr 13 to Apr 16 RMR2 Rehab: Peripheral Joint Rehabilitation on Mat & Reformer -- Dec 15 to 18	We welcome the newest studios to be recognized as STOTT PILATES Licensed Certification Centers: Victory Pilates Lincoln, NE Contact: Wendy Anderson Tel: 402-423-8472 Balance: Yoga & Pilates Richmond, Virginia Contact: Kimber McQueen Tel: 804-340-1203 Absolute Pilates Charlotte, NC Contact: Catherine Tait Tel: 704-442-8600 The Pilates Studio of Central Ohio Dublin, Ohio Contact: Jessica Guercio Tel: 614-336-9502 Click for a complete list of centers worlwide
To register for Toronto courses and workshops, please contact Sarah at ext. 246.
ATTENTION Certified Instructors: All CECs for 2003/2004 are due by Dec 31, 2004. Please send in your CEC Year End Submission forms for certification renewal.

.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

CLAREMONT, CALIFORNIA more info
-- Intensive Reformer starts Jan 14
-- Intensive Mat-Plus starts Mar 4

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
-- Intensive Reformer starts Mar 4

SAN FRANCISCO, CALIFORNIA more info
-- Intensive Reformer starts Jan 7

SAN JOSE, CALIFORNIA more info
-- Anatomy Workshop starts Dec 19
-- Intensive Mat-Plus starts Jan 7

SOUTHINGTON, CONNECTICUT more info
-- Intensive Mat-Plus starts Jan 8
-- Intensive Reformer starts Jan 15
-- Intensive Cadillac, Chair & Barrels starts Feb 5

MIAMI BEACH, FLORIDA more info
-- Intensive Reformer starts Jan 7
-- Intensive Mat-Plus starts Jan 14
-- Intensive Cadillac, Chair & Barrels starts Feb 18

CHICAGO, ILLINOIS more info
-- Intensive Mat-Plus starts Jan 27
-- Pre-natal workshop starts Feb 10
-- BOSU & Flex-Band workshops Feb 12

FAIRFIELD, IOWA more info
-- Advanced Cadillac, Chair & Barrels starts Dec 4
-- Intensive Reformer starts Feb 19

BLOOMFIELD HILLS, MICHIGAN more info
-- Intensive Mat-Plus starts Jan 14
-- Intensive Mat-Plus starts Feb 15
-- Advanced Matwork Feb 27

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

USA cont’d

SPRINGFIELD, MISSOURI more info
-- Intensive Mat-Plus starts Jan 8
-- Intensive Reformer starts Jan 15
-- Intensive Cadillac, Chair & Barrels starts Jan 22

LINCOLN, NEBRASKA more info
-- Advanced Matwork Dec 4
-- Intensive Mat-Plus starts Jan 28
-- Ball & Flex-Band workshops Feb 5

NEW YORK, NEW YORK more info
-- Intensive Mat-Plus starts Jan 3
-- Intensive Mat-Plus starts Jan 7
-- Intensive Reformer starts Jan 19

CHARLOTTE, NORTH CAROLINA more info
-- Intensive Mat-Plus starts Jan 3
-- Intensive Mat-Plus starts Jan 7
-- Intensive Reformer starts Jan 19

DAYTON, OHIO more info
-- Intensive Mat-Plus starts Jan 14

DUBLIN, OHIO more info
-- Intensive Mat-Plus starts Jan 7
-- Intensive Reformer starts Feb 26

PORTLAND, OREGON more info
-- Foam Roller workshop Dec 4
-- Pilates for Golf workshop Dec 5
-- Advanced Matwork Dec 18

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
-- Intensive Mat-Plus starts Jan 7
-- Intensive Cadillac, Chair & Barrels starts Jan 15
-- Intensive Reformer starts Jan 22

.job board:

Our online Job Board features Instructor & Coordinator positions available across the US and around the world. Click to view

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

CANADA

CALGARY, ALBERTA more info
-- Exam Prep: Matwork Jan 20

HALIFAX, NOVA SCOTIA more info
-- Intensive Mat-Plus starts Jan 28
-- Advanced Reformer starts Mar 21
-- Flex-Band & Fitness Circle workshops Mar 11

MONTREAL, QUEBEC more info
-- Intensive Mat-Plus starts Jan 4
-- Intensive Mat-Plus starts Feb 21
-- Advanced Matwork Mar 5

INTERNATIONAL

BRISBANE, AUSTRALIA more info
-- Intensified Mat workshop Jan 29
-- Intensive Mat-Plus starts Feb 4
-- Pre-natal workshop starts Feb 26

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

MUNICH, GERMANY more info
-- Intensive Mat-Plus starts Jan 14
-- Intensive Mat-Plus starts Mar 7
-- Intensive Reformer starts Mar 11

ATHENS, GREECE more info
-- Intensive Reformer starts Dec 10

TEL AVIV, ISRAEL more info
-- Intensive Reformer starts Dec 2
-- Intensive Mat-Plus starts Dec 26
-- Intensive Mat-Plus starts Dec 27

MAKATI CITY, PHILIPPINES more info
-- Intensive Reformer starts Jan 8
-- Intensive Mat-Plus starts Jan 10
-- Intensive Reformer starts Jan 17

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

PORT ELIZABETH, SOUTH AFRICA more info
-- Intensive Reformer starts Dec 11
-- Intensive Mat-Plus starts Feb 3

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 3, 4 & 5 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 3,
STAGGERED LEGS

INHALE point toes of top leg and lift leg upward as far as pelvic stability and parallel leg can be maintained.

EXHALE point toes of bottom leg and lift to meet top leg, then lower both legs together, squeezing gently.

Complete 5-10 repetitions on each side.

EXERCISE 4,
BOTH LEGS TOGETHER

To prepare, inhale…

EXHALE keep legs pressed together and reach them away from crown of head, lifting off mat as far as pelvic stability can be maintained.

INHALE lower legs down to mat.

Complete 5-10 repetitions on each side.

EXERCISE 5,
LATERAL FLEXION

To prepare, inhale…

EXHALE initiate by depressing top scapula, keep legs pressed together and reach them away from crown of head off mat. At the same time lift upper body laterally off the mat, reaching top arm along legs toward feet.

INHALE return to starting position, lengthening lower and upper body down to mat.

Complete 5-10 repetitions on each side.

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 3, STAGGERED LEGS

.1. starting position	.2. top leg abducted	.3. lift bottom leg to meet top leg	.4. lower legs
EXERCISE 4, BOTH LEGS TOGETHER

.1. starting position	.2. lift legs together	.3. .lower legs
EXERCISE 5, LATERAL FLEXION

.1. starting position	.2. lift upper and lower body	.2. lower down
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 also available 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.