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When you train with Pilates instructors at APOGEE White Plains and Bedford Hills or Power Pilates in New York (both APOGEE Wellness companies), you’re experiencing the teaching of Susan Moran. In 1995, Susan and Howard Sichel started Power Pilates, which quickly grew to include teacher education as well as individual and group client training. Now, Power Pilates is the leading educator of classical Pilates in the world. All of the Pilates instructors at APOGEE are trained in Power Pilates; in all, 7,000 Pilates instructors around the world are trained graduates. Susan continues to teach weekly classes in Manhattan, as well as lead workshops and instruct at industry events.

Pilates is a trend that never goes away. Why is it so enduring?

Susan: People begin taking classes because Pilates will give them the flat abs, improved posture and increased flexibility that they want. But they keep coming because of the way Pilates makes them feel: I say 30 days of Pilates will change your life because it heals you from the inside out—from a cellular level. People are happier because they feel better—they have more energy and are healthier. Feeling good will never go out of style!

Pilates is known for developing core strength, so why is the motto at Power Pilates “Movement Heals”?

Susan: Pilates exercises build core strength, yes, but primarily Pilates improves the health of the spine. In my early years of teaching I saw people’s health improve because of Pilates. When I was 23 I had a client with a lung disease. After practicing Pilates she went to the doctor and her lung function had increased 20 to 30 percent. Now I know why: The nerves that enervate the muscles and organ systems come from your spine. When you improve the health of your spine, every body system benefits. People breathe better, have improved digestion, endocrine function and more. It’s just like Joseph Pilates said: We have the power to heal ourselves!

Related articles:
Susan Moran teaches The Hundred (video)
Who Was Joseph Pilates?
The Principles of Pilates: Linking Mind and Body

There’s no getting around it: It’s summer and you’re making appearances in a bathing suit. Whether you’re at the pool, beach, river or lake, there’s no hiding in this hot weather.

We asked APOGEE Bedford Hills Power Pilates instructor Lauren Karr what you can do to look your best when you’re barely dressed. “You want to relax and square your shoulders,“ Lauren says. “Your abs need to support your upper body.” With your head, neck and shoulders in alignment and supported by your abs, you will look taller, more elegant and graceful. The way to do this, says Lauren, is by practicing one basic Pilates move: The Hundred.

If you think you already know this exercise, take a minute to review it and be aware when you’re on the mat. Then, bring that same mental focus to your posture when you’re standing.

Position: Lie flat, arms relaxed at your sides, knees bent, feet flat on the floor. Feel where your shoulder blades are on the floor—how far from your ears are your shoulders, for example. As you engage your abs, glide your shoulder blades down your back, “as if you’re tucking them into the back pockets of your jeans,” says Lauren.

Lift: Lift your feet so your knees are over your hips and bent at 90 degrees; extend to 45 degrees. As you lift your head off the floor to look into your core, be certain the lower tips of your shoulder blades remain on the floor and your shoulders are square. “You should be folding up from the bra line,” says Lauren. “Don’t throw your neck off the spine.”

Move: When you begin to pump your arms and breathe, initiate the movement from your back, says Lauren. “Your abs are your powerhouse, but your shoulder blades must work to stabilize your upper torso,” says Lauren. “Your upper back is a secondary powerhouse.” Pump your arms up and down vigorously, inhaling for 5 counts and exhaling for 5 counts, until you reach 100 counts.

When your upper back and abs are working together, as they are during The Hundred, your trapezius and upper back will relax. Not only will you look taller, but you’ll appear calmer as well. Calm and relaxed? Now that looks good in a bathing suit!

Finding the time, energy and motivation to keep your body fit can be as challenging as completing the workouts themselves. That’s why APOGEE’s new Power Pilates OneShot class is quickly gaining a devoted following: In 55 minutes, you can raise your heart rate, burn off calories and work your core with Pilates moves. “It’s motivating because there’s so much variation,” says APOGEE OneShot instructor LucyAnn Doino.

The OneShot class alternates between Pilates mat work and ropeless jumping—think of a boxer’s workout, with foot shuffles, side-to-side footwork and hopping. The difference: You’re holding just the handles of a jump rope—there’s no actual rope to get tangled or miss. The Jump Snap handles make the noise of a rope so you know your pace. With feet, legs and arms moving, OneShot gives you an exhilarating total-body workout.

“In the 45-minute Intro class, we do a 25-minute Pilates mat warm-up, followed by 5-minute jump routines alternating with 5-minutes of Pilates mat work,” says LucyAnn. The Pilates moves are similar to those in a Beginning Mat class. The jumping routines are easy and anyone can revert to the basic side-to-side move if they need to lower their intensity. “We do 20-, 30- and 60-second jumping intervals,” says LucyAnn. “The choreography is simpler than a Zumba class.”

In the 55-minute Regular OneShot class, the Pilates mat warm-up is 10 minutes long, followed by 10-minute jumping intervals with mat breaks lasting 5 minutes.

“The music is really motivating,” says LucyAnn. “No one is bored!” With music, the snapping sound of the Jump Snaps and just enough footwork to keep you challenged, OneShot is 55-minutes of sweat you’ll look forward to.

OneShot is open to everyone. It is helpful to have taken Intro to Pilates Mat so you understand the instructions during the mat-work portions of the class. Find a  OneShot class in White Plains or Bedford Hills.

Zara Scribner had been a Pilates student for six years and loved everything about it: She felt taller and more focused than in the years before. The positive changes from Pilates made Zara wonder what would happen if she added strength work and  cardio to her regular Pilates workouts. The results, she says, are worth the extra work.

Zara had tried strength training once before and was a bit dismayed by the results. “I had worked with a trainer in high school and gotten really bulky,” Zara says. “I didn’t want that again.” This time, she asked for a recommendation from her APOGEE Pilates instructor and began personal training with Jane Nielsen at APOGEE Bedford Hills.

Jane started Zara with weight training and ab work based on Pilates moves. “I was kind of cocky going in,” Zara remembers. “But I could hardly lift the weights!” she says. Zara is now working out six days a week, mixing three or four different activities: Each week she sees Jane for personal training once, attends three Pilates classes, and Spins or runs once or twice. Zara works her abs daily.

The daily workouts are remodeling Zara’s physique. “Jane knows how to train women,” says Zara. “My muscles aren’t bulky and I’m getting the definition I wanted.” She also has more energy for daily tasks.

Zara needs mental and physical energy: She’s just starting her second year of law school. “I have long lectures, and even exams last four hours,” she says. Zara credits Pilates with helping her focus. “I need to be consistent and persistent and set tangible goals,” Zara says. “I’ve definitely learned that through Pilates.” Pilates even helps with the stress of sitting while studying—“I don’t cramp up from being in one position for so long,” says the Armonk resident.

Now, Pilates, cardio and strength training are part of Zara’s life—she’s even training to become a certified Pilates instructor. And while her newly defined muscles are nice, Zara says the benefits of her new exercise habit go deeper. “I’m healthier and happier because I’m working out,” she says.

Save up to 30 percent on private Pilates and personal training through August 31. Learn more about this special offer!

If you’ve been to the APOGEE Café in White Plains or Bedford Hills, you’re familiar with our fresh, convenient food: You can pick up a nutritious natural meal or snack after class and be home, at work or running errands with no worries about your diet or energy level. You know you’re eating fresh, natural whole foods.

This month, we’re revamping our smoothie menu: These new, cool drinks are packed with nutrition, providing a balance of macro-nutrients (protein, carbohydrates, fats) with the micro-nutrients your body needs for optimum health. We can’t think of an easier way to provide you with fast, portable, tasty nutrition and energy. Our menu will feature gluten-free and vegan smoothies, too, so everyone can find a drink to suit them.

How do we pack so much nutrition into 16- or 24-ounce cup? The key is quality ingredients.

Protein: Our smoothies contain rice protein powder, almond butter, almond milk, or kefir made from low-fat milk. These are easy to digest, gluten-free sources of protein. Protein is especially useful to aid recovery after exercise. Our signature smoothie, “The APOGEE,” contains rice protein; our Nutty Monkey has almond milk and butter; the Super Green Machine is mixed with almond milk.

Fats: Many of our smoothies contain coconut milk or flax seed oil, which are natural, heart-healthy fats. Both of these fats also have disease-fighting properties and they contribute to a creamy, satisfying smoothie. Flax seed oil and coconut milk give our Apogee smoothie a nutritional punch; the Calypso Colada gets its rich flavor from coconut milk.

Fruits and vegetables: We use fresh berries, kiwi and wheat grass, providing antioxidants that help with every aspect of health, including detox and repair. Some smoothies also contain Metagenics organic greens and berries powder, which delivers the benefits of fresh fruits and greens in a concentrated, whole food form. Our Super Green Machine, Anti-Oxidant Cleanse and Apogee smoothies are packed with powerful fruits.

Probiotics: Probiotics are cultured foods that contain the beneficial bacteria essential for digestive and detox system function. Our smoothies that contain the probiotic kefir deliver multiple strains of bacteria. We’re offering both low-fat dairy kefir and coconut kefir, for vegans. Jennifer’s Kiwi Pick-Me-Up is a vegan option, with coconut kefir and wheat grass juice; low-fat dairy kefir gives the Orange Creamsicle and Calypso Colada their creamy texture.

Filtered fresh and iced water: Your body needs water to function at its best! Our smoothies will help keep you hydrated.

Read more about probiotics and kefir here.