Welcome to week four of “Adore your Core”! We’re so thrilled to have you in our supportive Evergreen Pilates community as we embrace five weeks of adoring our core!

Did you know that Pilates is not just a fantastic whole-body workout, but it also enhances sports performance? Whether you’re nurturing your garden, swinging your racket in pickleball, teeing off in golf, or conquering the trails on your mountain bike, everything gets a boost when we truly adore our core!

This week’s invigorating “Adore your Core” video is all about 3D strength and stability for those essential core muscles: your abs, back, and hips! Get ready to move in all three planes of motion—sagittal (forward and backward), frontal (side to side), and transverse (rotational)—to build a strong and functional core that will not only improve your balance and stability but also prepare you for a vibrant, injury-free summer!

First, we have the Shoulder Bridge, a delightful way to awaken the backside of your body while simultaneously stretching and opening up the front. It’s perfect for strengthening your lower back and hips, setting a strong foundation for all your movements!

Second, let’s dive into the Can Can—this lively exercise challenges your core stability while adding a fun twist with hip and leg rotations. Not only does it fortify your core, but it also engages your upper body, making it a holistic workout!

Third, we have the Side Leg Kicks, a fantastic way to strengthen your legs and hips while keeping your core engaged for stability. This exercise is a solid for enhancing hip flexibility and range of motion, plus it activates those essential glute med. muscles for hip stability!

Forth, we introduce the Swan, an essential exercise that strengthens your back, enhances your posture, and improves your breathing—perfect for countering the effects of long hours in front of a screen! It also boosts spinal mobility and core strength, leaving you feeling revitalized.

Finally, with push-ups, the ultimate “lift-up” for your body and confidence! Not only do these powerhouse moves strengthen your core and stabilize your spine, but they also tone those fabulous arms, sculpt your chest, and give your shoulders the lift they deserve—talk about a total body workout!

At Evergreen Pilates, we believe in a holistic approach to fitness that nurtures not just your muscles but your entire well-being. So why wait? Join our supportive community at Evergreen Pilates, where we encourage you to explore these exercises together, making fitness a fun and transformative journey! Don’t miss out—come attend our classes or schedule a private session with our expert instructors, and experience the personalized attention that will help you thrive on your wellness journey!

Adore your Core – Inside & Out

At Evergreen Pilates, we believe that a truly healthy core starts from within, and that means embracing the power of nutrition! This week, we’re absolutely buzzing about the fabulous benefits of incorporating salmon into your diet. 🐟✨ So, let’s dive into the top five reasons why salmon should be your new best friend in the kitchen!

First off, it’s a protein powerhouse, packing 19 grams of high-quality protein in just a 3-ounce serving.

Second, its low-cal at only 175 calories! Talk about a win-win!

Third, it revs up your metabolism, helps your body burn fat like a champ, and is loaded with essential nutrients like vitamin B12. Did you know that a single serving of salmon gives you a whopping 82% of your daily vitamin B12 needs? That’s crucial for metabolism, folks!

Forth, let’s not forget about selenium, which is vital for thyroid function.

Fifth, with its omega-3 fatty acids and anti-inflammatory properties, salmon is a fantastic ally in your journey to a healthier, happier you!

Let’s celebrate our health together—grab some salmon, whip up a delicious dish, and let’s keep that core strong and thriving! 🌟💪

Mediterrianean Salmon

Get ready to sail into a sea of flavor and elevate your metabolic health in just 30 minutes with our Mediterranean Salmon!

This scrumptious dish isn’t just a mouthwatering treat; it’s a celebration of wellness.

Picture this: a delightful one-pan masterpiece that brings together the best of Mediterranean cuisine—think rice, chickpeas, tomatoes, olives, zesty lemon, fragrant oregano, and a sprinkle of feta cheese that will make your taste buds dance with joy!

It’s not just healthy and gluten-free; it’s the perfect blend of convenience and culinary flair, making it an absolute catch for busy weeknights or a fancy feast for your friends. So why not reel in this recipe and hook your family with a deliciously nutritious meal?

Class Spotlight: Jumpboard / Cardio

Get ready to bounce into a world of fitness fun with the jumpboard at Evergreen Pilates!

Whether you’re a seasoned pro or just dipping your toes into the world of Pilates, this dynamic piece of equipment brings a burst of energy and a whole lot of benefits to your workouts.

Picture this: safe, exhilarating jumps that not only amp up your heart rate but also engage your muscles like never before! It’s the perfect way to shake things up and keep your fitness journey fresh and exciting. So why wait? Let’s bounce our way to better health together—your body will thank you!

What is Jumpboard?

This fabulous flat, padded platform is like the cherry on top of your Reformer machine sundae, offering a spring-loaded surface that lets you leap with joy while reaping all the rewards of traditional Pilates! Think of it as a mini trampoline that’s all about control and precision—no wild bouncing here! With the gentle resistance of the Reformer, each jump is a treat for your joints, making it a perfect match for everyone, whether you’re looking to amp up your workouts or seeking a soft landing during recovery.

‍Benefits of Jumpboard

1. Helps Bone Density

At Evergreen Pilates, we know that building bone density is essential for your long-term health—especially as we get older and our bones might need a little extra love. That’s where the jumpboard comes in, providing a gentle yet effective impact that promotes bone-loading and stimulates growth. This is especially crucial for women navigating menopause or anyone looking to boost their bone strength! But wait, there’s more!

2. Great Cardio Workout

The jumpboard doesn’t just strengthen your bones; it cranks up the cardiovascular intensity, making your heart race and your body sweat! Say goodbye to boring workouts and hello to a heart-pumping, calorie-torching experience that’s easy on your joints.

3. Improves Joint Health & Mobility

This incredible piece of equipment is designed to absorb the impact of each jump, giving your knees, hips, and ankles the love they deserve while letting you move with total freedom and fluidity. Say goodbye to joint pain and hello to a fun, low-impact workout that not only stimulates the production of synovial fluid to keep those joints nourished but also makes getting fit a blast! Whether you’re looking to boost your coordination or enhance your balance, the jumpboard has got your back (and your joints)! You’ll be amazed at how your brain and body sync up for controlled, precise jumps that strengthen those key muscles around your joints.

Join us at Evergreen Pilates and take part in a jumpboard class that’s all about community, encouragement, and pushing your limits in a safe and friendly environment. Let’s bounce towards better health together—don’t miss out on this exhilarating journey; we can’t wait to see you there! 🌟

Tuesdays 4 pm

Wednedays 9 am

Fridays 11 am

Teacher Spotlight – Mandy Price

Fitness and health have always been an important part of Mandy’s lifestyle. She thrives on high-intensity aerobics, running, and weightlifting, but motherhood brought new challenges to her fitness routine. Balancing the demands of raising two children while addressing a family history of health concerns, Mandy sought out effective solutions for maintaining her well-being. Her journey led her to discover Pilates, a practice that has brought remarkable improvements to her health and fitness.

Mandy is proud to be part of the Pilates Institute of North America Training Program and studies directly under the mentorship of Evergreen Pilates’ senior teacher, Lauri Stricker. Mandy is passionate about sharing her Pilates experience and knowledge with others, guiding them on their own paths to wellness.

We love our clients!

Hear what others are saying about Evergreen Pilates!

“Extremely knowledgeable teachers who really know their craft. I have learned so much attending class there!”

Tracey L. 5/17/2025

“Evergreen Pilates is the best! So thankful that we have this studio in our community.”

Kristine O. 4/29/2025

“Excellent instructors, excellent communication, great facility great results.”

Connie N. 5/7/2025

Let someone know you care about them!  Invite them to class!

Check out our new to Evergreen Pilates specials! Download our App today!

This week at Evergreen Pilates, we’re thrilled to help you “adore your core” from the inside out by diving into the fantastic benefits of cruciferous vegetables! These powerhouse greens, like broccoli and cauliflower, are not just great for your plate; they’re your secret weapons in the quest to trim belly fat! Packed with both soluble and insoluble fiber, these veggies not only keep you feeling full and fabulous, but they also help regulate blood sugar levels—talk about a win-win for your core! With their low-calorie count, you can savor larger portions without any guilt, all while fueling your body with essential vitamins, minerals, and antioxidants. Plus, let’s not forget about those amazing phytochemicals that might just give inflammation and cancer a run for their money! So, let’s get excited about incorporating these nutrient-rich beauties into our fitness lifestyle because when you nourish your body, you’re on the path to holistic well-being. Join our supportive Evergreen Pilates community and share your healthy eating adventures as we all strive to lift each other up—one delicious bite at a time! Let’s crunch our way to a healthier, happier core together!

Prepare to elevate your snacking experience with our delightful Recipe Spotlight:

Cauliflower Chicken Nachos!

This scrumptious dish is more than just a flavorful indulgence; it embodies the essence of health and wellness that Evergreen Pilates champions. By incorporating nutrient-dense cauliflower and lean chicken, you’re not only treating your taste buds but also providing your body with essential nutrients that bolster core strength and support an active lifestyle. We wholeheartedly encourage you to embrace this recipe as a fantastic pre- or post-workout option, ensuring you’re energized and ready to conquer your favorite classes at Evergreen Pilates! We believe in the power of community, so we invite you to share your own healthy recipes or experiences with this nourishing dish, fostering inspiration among fellow fitness enthusiasts. Together, let’s cultivate a culture of well-being that nourishes both our bodies and spirits, as we savor this delicious recipe that reflects our commitment to personal growth and holistic health. Dive in, enjoy, and let’s thrive together!

Cauliflower Chicken Nachos

Active Time: 40 minutes Total Time: 40 minutes

Serves 4

• 3 tablespoons grapeseed oil or avocado oil
• 3/4 teaspoon chili powder
• 3/4 teaspoon ground cumin
• 3/4 teaspoon onion powder
• 1/4 teaspoon salt, divided
• 8 cups large cauliflower florets, cut into 1/2-inch-thick slices
• 1 cup chopped tomato
• 1 avocado, diced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons pickled jalapeño peppers or fresh jalapeño pepper slices
• 2 tablespoons finely chopped red onion
• 3/4 cup canned reduced-sodium refried black beans
• 2 cups shredded cooked chicken
• 3/4 cup shredded Mexican cheese blend
• 3/4 cup finely shredded cabbage

Preheat oven to 400 degrees F. Coat a large-rimmed baking sheet with cooking spray.

Combine oil, chili powder, cumin, onion powder, and 1/8 teaspoon salt in a large bowl. Add cauliflower and gently toss to coat. Spread the cauliflower in a single layer on the prepared pan. Bake until tender and starting to brown, 15 to 20 minutes.

Meanwhile, combine tomato, avocado, cilantro, jalapeños, onion, and remaining 1/8 teaspoon salt in a small bowl.

Top cauliflower with beans, chicken, and cheese. Bake until cheese is melted, about 5 minutes.

Serve the “nachos” topped with the salsa and cabbage.

Welcome to week three of our “Adore Your Core” journey! We’re thrilled to celebrate the core—the true powerhouse of your body! This week, get ready to experience an Adore Your Core Workout that will strengthen your body without a single crunch in sight!

Let’s talk about the powerhouse of your body – your core! This fabulous group of muscles includes everything from your pelvis to your lower back, hips, and abdominals. When these muscles work together in perfect harmony, the results are nothing short of magical: think better balance, stability, reduced risk of injuries, improved posture, and a boost in your sports performance!

Adore your Core Workout

This week, we’re diving into five effective exercises that’ll have you feeling like a core-crushing champion!

Click here to watch this week’s Adore your Core

First up, we have the Dead Bug – and trust us, it’s tougher than it sounds! Lying on your back, you’ll control the movement without straining your spine, getting all that delicious feedback from the mat to keep you aligned and safe.

Next, say hello to the Bird Dog! This one’s all about stability while engaging those spine-stabilizing muscles. Not only will you be strengthening your core, but you’ll also be leveling up your balance, stability, and coordination game.

Third, we have the Side Plank, a total superstar that not only tones your shoulders, hips, and core but also gives your spine some serious love – goodbye, back injuries! Plus, it’s like a balance-boosting party for your body!

Fourth, we’ll flow into Child’s Pose, where you can melt away the tightness in your lower back and hips while taking a deep breath in and letting it all go – it’s a cozy hug for your spine!

And finally, we’ll finish with the Mermaid! This graceful move stretches out those side muscles, giving your spine the flexibility it craves while opening up your chest for better breathing.

Are you ready to embrace your inner strength and feel revitalized while doing it? Join us at Evergreen Pilates and let’s embark on this empowering journey together! 🌟💪It’s all about feeling good and moving better, together!

Class Spotlight: Weekly Unwind with Jordan Dean

Ease away the stress of the work week through a series of exercises chosen for their ability to calm the mind and unwind stress carried within the body. This combination class includes Reformer, Mat, and Restorative Cadillac.

Weekly Unwind: Fridays at 5pm 

For Jordan Pilates is all about keeping her body and mind conditioned for whatever adventure is next. Whether it’s skiing, climbing a 14er, skating the lake, or taking a hut trip, Pilates allows her to be confident in strong muscles, limber joints, and a tuned-up sense of balance. She is grateful for the opportunity to share the joys and peace of Pilates with others.

This month, we’re absolutely thrilled to dive into “Adoring the Core” because, let’s face it, your core is the powerhouse of your body! A strong core is not just essential for spinal support, balance, and stability; it’s the secret sauce for enhancing your athletic performance and keeping those pesky injuries at bay! Plus, it’s a fantastic way to alleviate back pain.

This week, we’re shining the spotlight on the first FIVE invigorating exercises from Joseph Pilates’ Mat Work featured in his inspiring book, Return to Life. So, grab a mat and get ready to embark on this exciting journey with us—watch our video and let’s start building that strength together today! Join our warm and welcoming Evergreen Pilates community, where everyone, no matter their fitness level, can embrace the joy of cultivating a stronger core together!

Adore your Core from the Inside Out

Dive into the delightful world of our Chia Seed Elixir, your new best friend on the journey to shedding those pesky pounds and boosting your fat-burning potential! These tiny seeds pack a powerful punch, helping you feel full and satisfied while delivering a treasure trove of nutrients with minimal calories—talk about a superfood superstar! With their rich fiber content, antioxidants, and protein, chia seeds are here to support your wellness goals and keep you feeling fabulous! So why not sprinkle a little magic into your routine and give this elixir a whirl? Your taste buds—and your body—will thank you! Embrace the joy of nourishing your body and join our Evergreen Pilates community on this exciting path to health and happiness! 🌱✨

Watch the following video to learn more about the health benefits of Chia Seeds and also how to make a Nutritious Chia Seed Drink!

Adore Your Core as a Habit

🌟 So, when is the best time for YOU to exercise? Is it bright and early, during a mid-day pick-me-up, or perhaps winding down in the evening? Whether you’re a fan of hour-long workouts or love to sprinkle in quick 10-15 minute bursts of joy throughout your day, we want to cheer you on!

As you consider adding a delightful “Adore you Core” session to your weekend plans, think about when you can fit that in—before the day kicks off, during a mid-morning break, at lunch, or after work? But wait, why not right this very moment? ⏰

Dive into our video that’s less than 10 minutes long and let’s get that core glowing! You’ll feel fabulous in no time! 💖 Join the Evergreen Pilates community today, where personalized attention and expert guidance are just a stretch away! Let’s embrace fitness together, one playful moment at a time!

This month, we highlight a five-week focus titled “Adore Your Core”.  Each week, we’ll share a 5-minute core-strengthening video you can do at home, nutritional resources, and coaching support.

We’re focusing on Core because it is literally the center of everything you do. A strong core is critical for spinal support, balance, stability, and athletic performance, and it is also aesthetically pleasing. It is also the number one go-to for alleviating back pain and preventing injury. 

Whether gardening, playing pickleball or golf, mountain biking, or fill in the blank – everything is better when we adore our core.  Can you think of a compelling reason to love your core? 

The Stomach Series

 This week’s video focuses on the Stomach Series, a five-exercise core challenge from Joseph Pilates’ classical Mat work.  Before you know it, you’ll have all five weeks memorized!

Adore Your Core from the Inside Out

Also, since a healthy core requires a healthy gut, we’re including nutrition tips and resources that help you tune up your core from the inside out each week. Improving digestive health and reducing inflammation within the digestive tract will also help improve muscle strength and trim your waist. 

We also link Dr. Eric Berg’s video on How to Lose Belly Fat.

Make Adoring Your Core a Habit

Creating a new habit can be a challenge, no matter how beneficial. That’s why we will include resources and support to keep you focused for the next five weeks.   

This week’s tip leverages a concept known as “Habit Stacking”, made popular by James Clear in his bestselling book, Atomic Habits. 

In a nutshell, it says that the best way to make a habit stick is to link it to something you already do. For example, if you walk the dog every evening or have a daily stretch routine, do your Adore Your Core work before these activities.  Doing so will create the cue, craving, reward, and response that are necessary to build a solid habit loop.  

We’ll incorporate our video exercises into our regular classes for the next five weeks to support you in our Adore Your Core Focus.  As always, we look forward to helping you feel and look your best. 

Register for Classes Here

At Evergreen Pilates, we believe in the power of community.  By participating in our tailored classes, you will connect with others who share your journey towards intentional living and well-being. Strengthening your core is just the beginning; it paves the way for greater physical resilience and mental clarity. Come be a part of our welcoming environment, where your fitness goals are celebrated and supported.

Learn about our Membership Options 

Discover the empowering benefits of core workouts at Evergreen Pilates! Our expert instructors guide you in strengthening your core, which is essential for improved posture, balance, and overall well-being. By nurturing this central powerhouse, you not only enhance your physical capabilities but also cultivate a deeper sense of confidence and vitality in your everyday life. Join our supportive community and experience how a strong core can transform not just your body, but your mind and spirit as well.

“The seed of every habit is a single tiny decision.            – James Clear, Atomic Habits

Clear says that one of the most effective ways to build a new habit is by building “identity-based habits.  This month, I’d like to plant the tiny seed and suggest we choose to be the kind of people with excellent posture.

Follow these tips and let your new, taller identity take root. 

1. Distribute your weight evenly and point your knees and toes forward.
2. Legs are straight, yet the knees are soft.  
3. Level your hips and maintain the natural curves in your spine.  
4. The ribs are soft and recede naturally into your chest, yet your chest is open.
5. Shoulders are down and gently back, and your arms hang easily with your palms facing your thighs.  
6. The back of your neck is lengthened, and the chin is slightly heavy yet level.
7. The crow of your head floats up as if a stranger were pulling it up.  

We can help!

A few things that clients often ask when planning their schedule are: How often should I take class, and which classes should I take?

A few things to consider.
1. How fast do you want to make change happen in your body and how much time can you reasonably commit to classes? I always tell clients that maintaining consistency ultimately results in more success short term and long term, than sporatic bursts of attendance.

Enjoy Mary’s tasty and healthy Avocado Chicken Salad Recipe.

– As a main course salad over Bibb lettuce
– In sandwiches or pita pockets
– As a filling for lettuce wraps

Ingredients:

2 large cooked chicken breasts (Mary uses rotisserie chicken)
2 large avocados
1 cup corn or two cooked ears of corn cooked, chopped bacon
1/4 cup chives and /or green onion
1/4 cup chopped dill

Combine all these in a large bowl

Lemon Dressing:

Use at least:
3 TBS fresh lemon juice
3 TBS EVOO
Sea salt
Pepper

Toss into the salad. May need to add more dressing as salad absorbs. Cover with plastic wrap, and press down so avocados stay green. Garnish with hard-boiled egg wedges (optional).

Prep time: 5 minutes
Cook time: 20 minutes
Yield: Serves 3-4 as a side dish

INGREDIENTS
1 1/2 pounds (680g) broccoli, cut into florets of even size
1 small package of chopped Mushrooms
10 Cherry Tomatoes, halved
3-4 Tablespoons extra virgin olive oil
Juice from half a lemon, about 1 Tbsp
2-3 garlic cloves, minced
Freshly ground Black Pepper
1 inch of Ginger chopped
Splash of Tamari
Salt to taste

Preheat oven: Preheat oven to 425°F

1. TOSS
Toss broccoli and garlic with olive oil, lemon juice, Tamari, and salt: In a large bowl, toss the broccoli florets, mushrooms, tomatoes garlic, and ginger with olive oil. Sprinkle salt over the broccoli and toss to coat.
2. ARRANGE
Arrange florets in a single layer on a baking sheet: Arrange the broccoli florets in a single layer on a baking sheet that has been rubbed with some olive oil or lined with parchment paper or aluminum foil.
3. ROAST
Roast for 16-20 minutes: Roast at 425°F for 16-20 minutes until cooked through and lightly browned.
4. SQUEEZE
Remove from heat and squeeze with fresh lemon juice: Sprinkle with black pepper and toss. Enjoy immediately.

A client recently asked me, “How do I perform my favorite Pilates exercises at home when I don’t have a Reformer? Great question! You do it by adding what we call “Prop Magic” to your virtual class. Using a foam roller, a stretch band, and a ball, we transform an otherwise flat mat routine into an engaging and effective Pilates lesson.

If you’ve never done a virtual class, you can purchase your own “Prop Magic” from us on-line, set up a little space in your home about the size of a Reformer (3’x7′) and schedule a test call with us to help you get started.

Virtual lessons do more than strengthen and stretch you. They provide feedback, support, and loving encouragement. Virtual sessions are MAGIC!

So Lauri, if you’re missing your Pilates, join us for the magic of virtual! We’d love to see you!

How is your Pilates practice going? Have we seen you at the studio, or are you enjoying “take-out” virtual Pilates in your living room? What, you haven’t done either in a while? If this is true, all you need to know is that WE MISS YOU, and I’ll bet your core is missing us too!

Did you know that Pilates studios are considered “boutique” fitness”? Meaning we are custom, and appeal to a certain kind of person. Kind of like Tesla, we’re not your average sports car. We don’t need to rev people up and make them sweat and pant to be effective. Nope. Instead, we guide clients through smooth and intentional movements designed to balance the body. Don’t tell anyone, but at its “core,” Pilates is a body, mind, spirit practice. One day after a lesson, you know it’s true because you feel the difference.

If you can’t come to the studio, we’ll come to you. Seven days a week, we stream private and group Pilates classes. Feel skeptical? Take a test drive with us. Send me an email and we can set up a demo. Our commitment to you has not changed. You are part of our community, and we love you!

xoxo,

Lauri