Monthly Archives: April 2012

Tuesdays Together: Open House May 8th 5pm-7pm

With Mother’s Day right around the corner, our May Open House focus is “Gratitude”. Let us show you our appreciation with complimentary Massage and Paraffin Hand Wax treatments from “TallGrass Spa”, delicious food from “In Good Taste Catering”, savory coffee and tea from “EverBean”, and samples from Bella Vita. There will be fabulous Pilates door prizes and specials on classes. And, if you’d like to show your appreciation for someone you love, enjoy specials on Bella Vita’s exclusive Bed & Bath products, Terrariums from Nellybelle, and custom jewelry from Avella Designs. We hope to see you there!

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Come Hike with Us!

Today was our very first “Pilates Hiking Club” class, and what a perfect morning, sunny and 60. If you want to do Pilates, need a cardio workout, and love to be outdoors, this class is for you! Step outside the studio and enjoy some of the most beautiful trails in Evergreen!

Walking up gentle slopes, we found new mindfulness of our breathing, gait, and posture. We stopped along the way, making use of boulders and rocks for core, arm, and leg exercises. We biceps curled while listening to a babbling stream, and enjoyed core work with a cool breeze on our foreheads. Some 25 minutes into our hike we reached our summit and celebrated with Mountain Climbers, Planks, and Stepping Up & Down. As we made our descent to the studio, we partnered with Doug Firs and Ponderosa Pines for Leg Circles, and completed our trek with Leg and Hip stretches on an opportunistic fence. What a lovely way to workout and begin the day!

Join us for The Pilates Hiking Club: Tuesdays 9:15am / Friday 11:15am
Sign up on-line: www.evergreenpilates.com

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Evergreen Pilates in the Denver Post “Your Hub”

Interview with Lauri Stricker, owner. By Karen Groves of the Denver Post.

How did you get involved in this business?
I discovered Pilates when I was working in advertising sales and had a client named Richard Rossiter who owned a Pilates studio. He encouraged me to take classes. I was an avid rock climber and soon found Pilates to be excellent cross-training for my climbing. Without intending to do so, Pilates helped me to heal an injury, and I started climbing harder than ever. After almost a decade in marketing, I left my career and spent two years training before receiving my certification from The Pilates Institute of Boulder. Since then, I have become a Pilates Method Alliance certified teacher, and have completed the Masters Program at the Pilates Center in Boulder. In 2007 I published a book titled “Pilates for the Outdoor Athlete” (Fulcrum). I have also produced a DVD with my son titled “Pilates With Your Baby.”

What distinguishes you from other businesses in your category?
Evergreen Pilates is distinguished by its intimate and supportive culture. Every day I see friendships made and lives changed because of the support offered not only by teachers, but also from participants to each other. Because our classes are small (six to eight people at most), you are guaranteed to be supported. My vision for Evergreen Pilates is to maintain the integrity and excellence of Joseph Pilates’ method and to facilitate greater health and well-being in my clients. I have a long-term interest in developing relationships with my clients and helping them in their pursuit of health and happiness.

What do you like best about your line of work?
I like seeing people’s lives changed. Pilates empowers people. They learn how to move in their bodies in ways they never knew possible. Whether it’s a client who has lived with chronic pain for 15 years and is now enjoying pain-free lifestyle, or a grandmother who has regained her fitness to enjoy skiing with her grandkids — Pilates is more than exercise. Pilates restores strength, flexibility and balance.

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Pilates Cross-training for Cyclists

Posture, pedal cadence, and technical skill make the elite rider shine. Whether you are riding a century or tackling mountain-biking obstacles, physical and mental fitness contributes to better balance, agility, and handling skills. To maintain a low aerodynamic position and maximize pedaling efficiency, a rider must possess core strength, flexibility, and good alignment. Technical skills such as standing, sprinting, and hopping require upper-body strength. Dealing with obstacles and persevering when the going gets tough require mental fortitude. Improving your mind-body connection begins with improving your breathing.

Road cycling and mountain biking utilize the same major muscle groups yet build fitness slightly differently. Road cycling builds fitness by maintaining constant cruising speeds over long periods of time, whereas mountain biking builds fitness by placing variable demands on a cyclist’s energy and power. The cross-training needs of the two vary in that a mountain biker requires more upper-body strength, agility, and balance, while a road cyclist requires leg strength, cardiovascular fitness, and pedal technique. By participating in both types of riding, you can further improve your overall fitness and riding skills.

Whether you’re a roadie, dirt lovin’ mountain biker, or a recreational cyclist, Pilates will help you ride smoother, pedal longer, and avoid injury. While cycling improves cardiovascular fitness and lower-body endurance, Pilates boosts core strength, flexibility, and muscle balance. Core strength is essential to maintaining a still torso while the legs generate force by pedaling. If your core is weak, the force generated by your legs will be absorbed into your back. A strong core is key to achieving pedaling power and efficiency. By stretching your upper body, you will gain greater range of motion and health in your shoulders, arms, and torso. By improving flexibility and muscle balance, you’ll improve your alignment and overall enjoyment of your ride.

Here are three Pilates exercises that are sure to help you minimize energy expenditure, be less prone to injury, and experience a more comfortable ride. For best results, practice these exercises 3-5 times per week.

1. Mermaid (Pilates for the Outdoor Athlete, page 215)


Purpose: Stretches the obliques, shoulders, and hips.

Sit on your mat, bend your knees to the side. Stack your knees and ankles. Hold on to your top ankle with the hand closest. Bring the other arm up by your ear. INHALE; stretch your raised arm up over your head in the direction of your feet. EXHALE and come back up to center and bring the top hand down to the floor and the hand that helped the ankle up toward the sky. INHALE and side bend away from your feet. Repeat 3 times in each direction. Extra Challenge: To increase the hip stretch, cross your leg and place your top foot beside your knee.

2. Snake (Pilates for the Outdoor Athlete, page 190).

Purpose: Strengthens the back and muscles along the spine. Stretches the chest and the front of the shoulders. Improves balance.

Begin sitting on one hip, extend your legs out long with your top foot in front of your bottom foot. INHALE and rotate the back of your hips up toward the sky so your arms and legs are straight and you are on your toes. EXHALE and extend through your spine. Lift your sternum and draw your shoulders down, and knit your ribs together. Repeat 3-5 times and switch sides.

3. Pigeon Pose(Pilates for the Outdoor Athlete, page 216).
Purpose: Stretches your hip flexors and extensors, chest, shoulders, and abdominals.

Begin on your hands and knees with your shoulders slightly behind your hands. Bring your right knee toward your right wrist and angle your ankle toward your left wrist. Slide your left leg behind you back so the front of your thigh is on the floor. Press up with your arms, draw your shoulders down, and lift your sternum. You may also do this stretch by lowering your torso and resting it on your inner thigh Keep your core engaged. Switch sides.