What is the best foam roller?

Where do I buy a foam roller?

What size should I buy?

These are common questions I receive and I want to help you find the best foam roller! Foam rollers have amazing benefits and are a great addition to your Pilates routine.

A few benefits of foam rolling:

• improved circulation
• increased flexibility
• reduced muscle tension
• reduced chance of injury
• quicker post-workout recovery
• improved range of motion

I always recommend the 36″ length foam roller – this is what I use in all my foam roller workouts and it’s the best way to get the most out of your foam roller exercises.

And without further ado, my favorite foam rollers are listed below:

• From Balanced Body: The Balanced Body Foam Roller
• From Amazon: OPTP PRO-ROLLER Standard Density Foam Roller
• From Target: Gaiam Restore Total Body 36″ Foam Roller

You can also visit your local sporting goods store or Target to see what options they have in store – just make sure it’s supportive enough (you don’t want it too soft) and that it is 36″ long and about 6″ wide.

I hope this helps you find the best foam roller so you can enjoy the great stretches and exercises that come with it!

xo,

PS – Looking for foam roller exercises? Check out my previous blog posts for some stretches and exercises: Foam Roller for Tight Muscles // Foam Roller for Shoulder Tension // Foam Roller for Sitting at a Computer

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6 Tips for Buying Used Apparatus #GRATZ!

Posted by Andrea Maida on February 18, 2016 in The Apparatus Revealed

The purchase of your Pilates apparatus is one of the major investments you will make as a Pilates instructor/studio owner. Regardless of the equipment manufacturer, one option isto seek out used apparatus to outfit your Pilates space. New upholstery and accessories can be added and still bring the cost well under the purchase of new equipment.

Two of my colleagues, Barbara Stamis and Nicole Marcione, have perfected the art of securing a screaming deal on the Gratz apparatus in particular, often scarce in the used market. I have gathered some tips and strategies that my lovely ladies were so gracious to share with me and I wish you luck on your quest.

I did some poking around myself on these websites for just a few minutes and found some Gratz goodies right away even though I am not technically “in need” of additional equipment. Although the price of a used Gratz Wunda Chair did turn my head for a moment… And a Cadillac made me pause for a hot minute as it was the very same color as mine: espresso.

Note to self: there is not room for another Cadillac…

OMG Team Half-Hanging! How fun would that be?

This forum is constantly updated with various people selling all kinds of equipment, especially Gratz. Barbara connects with Max Panther (a regular in the forum and it seems, a legitimate dealer of used Pilates equipment. Barbara’s not sure how he gets his hands on things, but he does and he frequently updates on the forum). She found Max to be extremely helpful and almost bought an old OLD school Gratz Reformer for $1500.

“[The Reformer] needed to be refurbished, but it was such a deal, and quickly snatched up by another teacher. Gratz moves fast!”

Plus they have a new Community Shopper feature with better search ability:

I found lots of Gratz goodies in my specific search area on this site. There was so much for sale in the Los Angeles area.

Barbara’s expert advice:

“I have the most amount of luck looking for Gratz on Pilates Connections, and Max Panther is super helpful. He would be my go-to when I need another piece.”

Nicole also bought her Reformer from Max Panther on Pilates Connections. Once in a while she’ll email him directly to let him know if she’s looking for something in particular.

This is such an easy sight to check out to find out what’s for sale nationwide. Barbara found her Gratz Reformer and Arm Chair via the Pilates Guy. Bonus: he’s also a great contact for the maintenance of your studio apparatus. I think my Reformer needs him 🙂

Not associated with Craigslist, onegraigs.com works in the same way. This site trolls the craigslist databases (all of them) to find what you are looking for. From Barbara: “It’s like a national Craigslist. It’s so great.”

This is a Facebook forum dedicated solely to the selling and purchasing of equipment. It is easy to scroll through and you can write a post if you are seeking something specific in your area. There are tons of people on this forum who help to get the word out, or possibly even have what you want.

Nicole has bought most of her equipment from Craigslist posts. Her best deal/steal was a Gratz Cadillac for $2000. She looks on Craigslist almost daily in search of Gratz.

Nicole’s expert advice:

“I think that [searching daily] is key, know what you want and start to look everyday online. Don’t be afraid to look far away, shipping isn’t too much if you get a great deal. Also, don’t be afraid to negotiate. BUT! You do need to know what a good price is on a piece, so you will know when not to negotiate and snatch it up. I’ve negotiated on everything except my 80″ reformer, it was already a great deal at $2700.”

6. Your local network of Pilates instructors!
Put the word out.

Many times teachers know someone (another teacher, studio or client) who wants to get rid of some piece of equipment. Lucky you if they really want it “to be gone.”

Just like the Pilates Method, “patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.”

Bonne Chance!

About Andrea Maida

A native of Pittsburgh, Andrea began her study of the Pilates method in 2000. She holds two comprehensive certifications from Romana’s Pilates in New York and Excel Movement Studios in Washington, DC. Andrea continues to study with numerous world-class instructors including Romana Kryzanowska, Jay Grimes, Sari Mejia-Santo, Junghee Kallander, Cynthia Lochard, and Kathryn Ross-Nash whenever possible. Andrea was privileged to be in the inaugural class of The Work at Vintage Pilates under the direction of Jay Grimes, 1st Generation Master Teacher and student of Joseph Pilates.

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Hi Beauties,

A new relaxing Pilates stretching video is up on my YouTube channel!

I filmed this workout when I was a few months postpartum with twins. It was at the end of a very stressful day and I didn’t have it in me to workout, but I knew I needed to move my body.

It was just one of those days where the babies needed to be held constantly (which is really hard when there are two of them!), I wasn’t feeling well, I missed an appointment on my calendar, and everything felt out of control.

I needed to breathe, stretch, and relax.

This routine is a perfect little routine to sneak in at the beginning of your day to get your body moving – or mid-day when you need a break for your body or your mood.

Click here to view the workout directly on YouTube.

I hope you find it helpful. Give it a try and let me know how it goes!

xo,

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3 Quick Tips for Awesome Video Watching

Get familiar with our website and learn how to maximize your time to find what you want

Tip #1: The Quality Selector

Change depending on the strength of your internet connection.

Tip #2: Jump Forward or Back 10 Seconds

These will show when you mouse over the video

Tip #3 Chapters!

Skip to the section you want

Enjoy!

Thanks! Gracias! Obrigado! Grazie! 고맙습니다!

Jack

About Alisa Wyatt

Alisa has been teaching Pilates since 1999 when she left her high-powered publishing job to spread her passion for Pilates. Realizing there was a need to preserve Joseph Pilates’ original style of teaching, Alisa and her husband Jack Coble, created Pilatesology in 2011 and have since dedicated themselves to recording the work with instructors who remain close to the source.A Pilates purist, Alisa was trained and certified by Pilates legend, Romana Kryzanowska in New York City where she ran her own private studio for a decade before moving home to California. She’s an often-featured expert for Pilates Style Magazine and creator of a series of acclaimed Pilates videos: Beginner, Intermediate, and Advanced Pilates Workout, and Pilates for Men, as well as a sought-after workshop presenter at fitness conferences.When she’s not traveling the globe filming classes with world-renowned instructors for Pilatesology, Alisa spends her time in Hermosa Beach, CA, where she and Jack get outside as much as possible, surfing, hiking and playing. Alisa and Jack believe that Pilates is what allows them to lead active, healthy lives.Alisa’s client list includes Olympic athletes, supermodels and real people who want to look and perform at their absolute best.
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Hi Beauties!

Do you have 5-10 minutes?

That’s all it takes to squeeze in my new Pilates ab workout! In less than 10 minutes, you’ll work your entire core and feel so accomplished by taking this time for yourself.

If you follow me on Instagram, you’ve probably seen that I’ve committed to a minimum of 10 minutes of exercise EVERY day in April. So far, I’m on a roll and I’m loving the way it feels. Some days I’ve barely made my 10 minute minimum, other days I’ve been able to go longer.

Regardless, it just feels good to know I’m building strength. It’s been quite the postpartum journey, but I’m still plugging along, trusting the process, and knowing that strength will come with consistency and steady movement forward.

This workout is one you can come back to again and again when you want a little extra ab work. This workout targets your entire core with popular Pilates ab exercises. It’s a great workout on its own or a great addition to another Pilates workout, a walk, or after a run.

CLICK HERE to view the workout directly on YouTube.

Take this time for yourself today and let me know how it goes in the comments!

xo,

PS – Looking for more quick workouts? Check out my Pilates for Tight Hamstrings workout or Relaxing Pilates Stretching Routine!

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“Bite your hips, not your lips” – Romana-isms to live by

We loved this piece that Pilatesology member Christl Marcontell wrote for her blog. So in honor of Romana’s birthday, we’ve reposted it here. Visit Christl at her lovely studio in Seattle at Kinesia Pilates.

I teach Romana’s Pilates. When I tell people that I teach Pilates they never ask what style. In the mind of the general public Pilates has become a generic term – “such as yoga or karate”. However within the Pilates community it is sometimes a bilious issue. Is it Classical? Is it Contemporary? Which is better? Is one “dangerous”? I think it is fair to say that other physical disciplines with a lineage (such as Yoga and Karate) have the same lines of discord.

First Generation

Romana on the Swedish Bars (photo credit: unknown)

Romana Kryzanowska started training with Joe Pilates as a teenage dancer from Balanchine’s School of American Ballet. When I met her she had been teaching for over six decades. She was in her 80’s, a tawny-maned Lioness with a throaty voice who punctuated her teaching with dynamic humor and playful teasing. She was a feisty, insightful healer. When she walked into a room everyone grew two inches, no-one would dare slouch in her presence. If you were sloppy she would let you know, and when you showed control and mastery she would give you a sweet smile and teach you something new.

I have met very few people as passionate about their mission. Romana’s was to preserve Joe Pilates life-work, and she is credited with keeping it alive after he passed away. To me, she was a healer – body and spirit.

Romana did not like people haphazardly changing The Work, which she viewed as a complete work of genius. As a trained dancer she valued the role of the choreographer, and considered Pilates teachers Rehearsal Directors (Repetiteurs) who can remember the compositions, and keep the spirit and the intent of the Choreographer’s vision.

She said; “if you change it then give it your own name.”

“Body-to-Body Training”

In 2011 Pacific Northwest Ballet presented a re-staging of the haunting fairytale ballet “Giselle.” This ballet originally premiered over 175 years ago, and Artistic Director Peter Boal had restaged it using recently discovered notation of the ballet, combined with other historical notation from choreographers Coralli & Perrot, and Pepita’s original version.

At the Q&A after the ballet I asked Peter Boal if he found many differences between the new notations, and the dance preserved in the repertoire. He said, “as far as the actual choreography goes, the steps and the dynamic, the body-to-body training was exceptionally accurate”. This was a huge affirmation to me that it is effective to preserve original compositions through methodical training.

“The Work”

Romana’s Pilates teacher training remains a personalized apprentice/mentor program. During the apprenticeship our bodies are transformed. Romana said that Joe believed that the teachers of Pilates had to be the example of The Work. Our bodies are our manuals. Our bodies become our memories of the method, and the memories of our teachers are trained into us.

2nd Generation

Stephanie and myself had the great fortune to have been certified by Romana herself. Stephanie apprenticed further with Romana at Drago’s Gym in Manhattan. Gay and Ian were also trained by Romana and certified by her daughter, Sari Mejia Santo.

When she certified us, Romana asked us to keep it pure. She wanted us to match her for integrity, passion, and intensity, and it is something that we strive to do every time we teach.

A few things Romana taught me:

Breath deeply, it improves your posture and makes you healthier and happier.

Never phone it in. Be all the way present or go home and take a nap.

Change the rhythm, the dynamic, the spring settings, to suit the individual.

Each exercise is a pearl, string them together to a beautiful necklace.

Sometimes it’s fun to pick out the all raisins. (Just do your favorites.)

“Bite your hips, not your lips.”

When she came to work depressed once, Joe made her eat pickled Herring from a barrel he kept in the teacher’s lounge. She never pulled a long face again.

Wear a scarf around your throat to alleviate neck-pain. (It worked.)

Learn how to do the Grasshopper on the 2nd Long-Box with the straps. (Still working on that one.)

If you aren’t sweating when you teach the “Rowing Series” you aren’t trying hard enough.

Always have some Champagne on hand.

Cheers Romana, thank you for passing us the torch!

About Alisa Wyatt

Alisa has been teaching Pilates since 1999 when she left her high-powered publishing job to spread her passion for Pilates. Realizing there was a need to preserve Joseph Pilates’ original style of teaching, Alisa and her husband Jack Coble, created Pilatesology in 2011 and have since dedicated themselves to recording the work with instructors who remain close to the source.A Pilates purist, Alisa was trained and certified by Pilates legend, Romana Kryzanowska in New York City where she ran her own private studio for a decade before moving home to California. She’s an often-featured expert for Pilates Style Magazine and creator of a series of acclaimed Pilates videos: Beginner, Intermediate, and Advanced Pilates Workout, and Pilates for Men, as well as a sought-after workshop presenter at fitness conferences.When she’s not traveling the globe filming classes with world-renowned instructors for Pilatesology, Alisa spends her time in Hermosa Beach, CA, where she and Jack get outside as much as possible, surfing, hiking and playing. Alisa and Jack believe that Pilates is what allows them to lead active, healthy lives.Alisa’s client list includes Olympic athletes, supermodels and real people who want to look and perform at their absolute best.
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Hi Beauties!

Start your day off with some gentle exercises with my new Gentle Morning Pilates Routine!

While this might not be something I can fit in during this season of life (after-bedtime workouts all the way!), I love the idea of sneaking in some quick stretches or a short walk in the morning to help start the day on a healthy, energized note!

This Gentle Morning Pilates routine will help warm up your body and create some energy first thing in your day! It’s a quick + effective workout that you can come back to on a daily basis. It’s great on its own or tagged on to a longer workout as a warm up to get your blood pumping and wake those muscles up!

CLICK HERE to view the workout directly on YouTube!

Give it a try this morning and let me know how it goes in the comments.

xo,

PS – This routine is a great addition to my Quick Pilates Ab Workout!

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What can Pilates do for your mind?

As fellow pilates peeps, you know how amazing Pilates is at rehabilitating injuries, keeping aches and pains at bay and staying supple and agile.

But Pilates is more than that.

“You can say what Pilates is in three words. Stretch with Strength and Control. And the control part is the most important because that makes you use your mind.” – Romana Kryzanowska

Pilates is a mind-body method.

It challenges not only your body, but also your mind.

That’s where the magic lies.

It takes every part of your mind to be aware of where your body is in space.

Of breathing intentionally

Of slowing down and speeding up

Of being fully present.

(Just try thinking about the grocery list when you are doing the Swan on the barrel!)

At the end of your Pilates session, you say hello to a calm & mindful you.

When we are mindful, we experience life as we live it. It is complete awareness of experiences in the present moment

Studies show that an increased sense of mindfulness boosts optimism and decreases stress and anxiety. It enhances mental and physical wellbeing and reduces chronic pain.

Pilates forces you to focus inward, on executing each movement to the best of your ability, to accept what your are capable of that day and celebrating your ability.

Pilates centers you, it puts you back in touch with your body. It provides relief from muscle tension and a relaxed, clear focus.

The perfect mindful exercise.

Joe knew this when he said:

“Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit.” – Joseph Pilates

Pilates is more than just a workout!

Your to-do list can wait. These 3 workouts will center you and prepare you for whatever life throws at you!

Silence is Golden Mat with Alisa Wyatt

Stretchy Wake Up Mat with Victoria Torrie Capan

Small Barrel Bliss with Brett Howard

About Alisa Wyatt

Alisa has been teaching Pilates since 1999 when she left her high-powered publishing job to spread her passion for Pilates. Realizing there was a need to preserve Joseph Pilates’ original style of teaching, Alisa and her husband Jack Coble, created Pilatesology in 2011 and have since dedicated themselves to recording the work with instructors who remain close to the source.A Pilates purist, Alisa was trained and certified by Pilates legend, Romana Kryzanowska in New York City where she ran her own private studio for a decade before moving home to California. She’s an often-featured expert for Pilates Style Magazine and creator of a series of acclaimed Pilates videos: Beginner, Intermediate, and Advanced Pilates Workout, and Pilates for Men, as well as a sought-after workshop presenter at fitness conferences.When she’s not traveling the globe filming classes with world-renowned instructors for Pilatesology, Alisa spends her time in Hermosa Beach, CA, where she and Jack get outside as much as possible, surfing, hiking and playing. Alisa and Jack believe that Pilates is what allows them to lead active, healthy lives.Alisa’s client list includes Olympic athletes, supermodels and real people who want to look and perform at their absolute best.
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And here’s what happened…

Full disclosure: finding time for exercise since having the twins has been a challenge.

Nearly every minute of every day is filled with taking care of others. The four little people in our home have a steady stream of needs throughout the day and if I’m not giving them my full attention, then I’m focused on all we’re doing here at The Balanced Life.

Don’t get me wrong, I’m deeply grateful for all of this…I feel like the luckiest lady in the world! But it certainly makes it challenging to find time for myself.

I started getting excited about longer workouts, hour-long Pilates classes…I was feeling motivated and it felt good to feel like myself again! But guess what happened?

Even though I was aiming for 3-4 classes per week, I found myself going ONE time per week, max. Sometimes even less! That’s all I could realistically manage.

ONE hour-long class once per week (or less) is not going to bring the results I’m looking for. I will not rebuild strength quickly taking that approach.

But you know what will? CONSISTENCY.

Even if it’s just a few exercises per day. It’s the consistency that leads to results. Whether it’s an hour per day or 10 minutes per day, results come from regular repetition, day after day, week after week.

“Long-term consistency trumps short-term intensity” – Bruce Lee

So, for the month of April I went back to what I KNOW works and re-committed to a minimum of 10 minutes of exercise per day.

Since my #1 goal is to build strength (still re-building after my last doozy of a pregnancy), my one requirement was that it had to be strength-building. So Pilates, light weights, or HIIT.

I decided I’d listen to my body each day to see what sounded best.

Surprise, surprise! 25/30 workouts ended up being Pilates! It’s the perfect mix of strength-building, energizing, and stress-reducing.

I can always trust Pilates to leave me feeling BETTER than when I started.

Since 10 minutes a day is something I’ve been preaching and teaching for the last 6 years, it shouldn’t come as a surprise to me that the results from my commitment were SIGNIFICANT…but it blows me away every time!

After doing 10 minutes of Pilates per day for 30 days, here’s what happened:

1. My strength improved more this month than any other month since having the twins.

I filmed a few workouts for The Balanced Life Sisterhood at the end of the month and I noticed a significant improvement in my core strength, core stability, endurance, and overall muscular control. It felt good to feel like myself again!

2. I established a consistent routine that I can easily continue with (and I genuinely want to).

Since I didn’t over-commit, I didn’t end the month feeling exhausted and ready to throw in the towel and take a break. Instead, I proved to myself that I CAN find 10 minutes a day (sometimes more) and it doesn’t take away from time with my family, my work, my friendships, or my relaxation time (dark chocolate on the couch after bedtime is kind of a big deal in my life).

3. The scale finally budged!

You know that I don’t work out for a number on the scale, but after 5 months of stagnancy in releasing some of this extra weight from my twin pregnancy, the scale finally shifted. The number on the scale is the LEAST important factor for me, but I do see it as data that can be helpful in certain situations.

After years of internal work, I have a very healthy relationship with the scale (meaning it doesn’t define my progress, reflect my worth, or affect my mood) and for me, seeing that my body started releasing extra weight again (5 lbs. total), let me know that my metabolism was firing and my body was responding.

Overall, it was an incredibly successful month and I share this with you in case you can relate to how I was feeling 30 days ago:

• Wanting to build strength
• Needing to improve consistency
• But struggling to find (or make) time for exercise

Does this sound like you?

The physical results of 10 minutes per day have been SIGNIFICANT, but what’s more incredible is how I feel:

• Strong
• Energized
• Healthy
• Proud
• Motivated
• Successful

And I want this for you too.

So if you’re struggling with consistency, I invite you to give this a try.

If you’re a member of The Sisterhood, just follow your calendar this month and commit to a minimum of 10 minutes per day. I’ve selected all the workouts for you, all you have to do is follow along.

If you’re not a member yet, check out my YouTube channel and get started on your own today.

I am excited for you to see just how good this approach can make you feel.

“Every moment of our life can be the beginning of great things.” – Joseph Pilates

Dedicate 10 minutes to your health today and let me know how it goes!

xo,

P.S. Check out a few of my favorite short workouts: Pilates-Inspired HIIT workout and Quick Pilates Abs!

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Don’t move more, move better

Many of you are starting 2018 with resolutions to workout. If health is your goal, please don’t “just move more,” move better.

This phrase stuck out for me in a post by Dallas Hartwig, one of the founders of the Whole 30, a month-long way of eating which changed the way look at food in the same way that Pilates changed the way I move. In both cases the common denominator comes down to: being present for what you’re doing.

Which is hard to do in a fast-paced electronic society where we are being pushed to pay attention to many things at the same time.

For me, that means I’m going to look at my workouts as an opportunity for self-care; as a way to move in a way that makes me feel good now and gives my body what it needs for longevity.

When I Roll Like a Ball, if my neck is stiff one morning, I’ll be paying attention to how I can achieve the goal (massaging the spine) while letting go of the tension in my neck.

By moving better you will – over time – keep all of your parts in working order and, to paraphrase Joe Pilates, 60 with a flexible spine is young. Because the ultimate goal is a body that can take on any adventure you choose no matter what your age.

What does moving better mean for you?

I’d love to hear your thoughts in the comments below…

About Alisa Wyatt

Alisa has been teaching Pilates since 1999 when she left her high-powered publishing job to spread her passion for Pilates. Realizing there was a need to preserve Joseph Pilates’ original style of teaching, Alisa and her husband Jack Coble, created Pilatesology in 2011 and have since dedicated themselves to recording the work with instructors who remain close to the source.A Pilates purist, Alisa was trained and certified by Pilates legend, Romana Kryzanowska in New York City where she ran her own private studio for a decade before moving home to California. She’s an often-featured expert for Pilates Style Magazine and creator of a series of acclaimed Pilates videos: Beginner, Intermediate, and Advanced Pilates Workout, and Pilates for Men, as well as a sought-after workshop presenter at fitness conferences.When she’s not traveling the globe filming classes with world-renowned instructors for Pilatesology, Alisa spends her time in Hermosa Beach, CA, where she and Jack get outside as much as possible, surfing, hiking and playing. Alisa and Jack believe that Pilates is what allows them to lead active, healthy lives.Alisa’s client list includes Olympic athletes, supermodels and real people who want to look and perform at their absolute best.
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