How to do a Pilates roll-up!

Try a Pilates roll-up! Start by lying on your back with your legs extended long on the mat and your feet flexed.  Initiate the roll-up with the top of your skull.  Nod and curl your head and shoulders off of the mat continuing by peeling up one vertebrae at a time while reaching your arms long along the ground until you are fully seated and reaching long over your legs.  Engage your transverse abdominus (your deepest abs) by pulling your belly button back towards your spine throughout the entire exercise (especially when it feels most difficult).  Reverse the motion to roll back down, laying down one vertebrae at a time back on to the mat until your head finally reaches the ground. Repeat 6-8 times. Enjoy!

Celebrate St Patricks Day
with a Healthy Cleanse

Spring is just around the corner, and what better way to celebrate the Lion turning into the Lamb than through a Detox? This March 17th, say “no thanks” to the toxic green beer and “yes please” to the extra helpings of leafy greens. Let’s start a Sanctuary tradition of filling our bodies with nourishing foods and giving our bodies the cleanse they deserve to jump-start a healthy eating regimen for spring.

Recipe Challenge of the Month: Go RAW For A Day. 

 Fill your lunch bag with Broccoli, Cauliflower, Berries, Almonds, Walnuts, Spinach, Lemons, etc. And plenty of water! Try to go a day without coffee sweets or breads.
This challenge is inspired by Discovery Health Channel’s Dr. Oz who experimented with 9 people who had high blood pressure. By encouraging the group to eat 11 lbs of raw fruits, nuts and veggies every day for 12 days, the group on average lowered their cholesterol by 25 points, lost 10 lbs each and reduced individual waist size by 2.5 inches. Amazing!

Pose of the Month: Wind Relieving Pose

All that raw food may slightly upset bellies accustomed to a low-fiber diet. This pose will help move things more naturally.
Lie on your back on a yoga mat or your bed. Pull one knee into your chest and allow the other leg to stretch out along the floor. Hold for a 5-8 breaths, release and switch legs. Repeat as needed.

Media News:

Check out this blog from one of our postnatal Moms, Missa Goehring-Plosky!
http://newyork.nearsay.com/nyc/upper-east-side/family-postnatal-pilates-studios-sanctuary-pilates

Thanks to all of you for reviewing Sanctuary on City Search, Google and Yelp! If you haven’t gotten around to it yet, there’s no time like the present. It’s a huge help for the studio’s city-wide recognition and reputation.

• http://newyork.citysearch.com/profile/44541269/new_york_ny/sanctuary_pilates.html
• http://maps.google.com/maps/place?hl=en&georestrict=input_srcid:75abf8a7be177b70
• http://www.yelp.com/writeareview/biz/b8uzrCo7aZruVMhi60KaYg?return_url=%2Fbiz%2Fb8uzrCo7aZruVMhi60KaYg

See you at Sanctuary!

xo Kate

Kate is in Pilates Style Magazine!

Check out the November/December 2010 issue of Pilates Style Magazine for a great article featuring Sanctuary Pilates owner Kate Artibee! You can pick up some great tips for perfecting some of your favorite exercises!

Teacher Training in Mexico!

Interested in becoming a Pilates Mat teacher?

Love warm weather and beautiful scenery?

Our Merida, Mexico Retreat is calling your name! This 5 day trip will certify you in Pilates Mat by studio owner Kate Artibee. Enjoy vegetarian meals, gorgeous accommodations, and local excursions! For more details and to be notified about final plans please email info@sanctuarypilates.com, we look forward to seeing you there!

Earth Day Party

Come celebrate Earth Day and the re-opening of Sanctuary tomorrow, April 22nd from 6pm-9pm.

We are featuring Hyde Organic Yoga Clothing, New York Absinthe, Vegetarian Snacks and much more!

View the invite HERE.

See you then!

-Kate

April Newsletter

Happy Spring Equinox!

With spring finally here and warm weather on its way, Sanctuary is bringing back our newsletter offering wellness tips, ideas and inspiration. Read, enjoy and as always, email Kate with requests or comments.

Pose of the month:

Side Leg Series

All of us can agree this winter has been a tough one. With spring here and summer on its way, let’s return to an old standby: leg series. You can follow along with Kate on our new YouTube channel ‘sanctuarypilates’, or you may visit our website’s media page. You may even notice some other videos you would like to follow. I hope you enjoy watching them as much as I enjoyed making them!

Recipe of the month:

Blood Orange Spritzer

I recently received a juicer as a gift and I have been juicing just about everything in sight. There really is no comparison to the taste of fresh juice. If you don’t have a juicer, you can squeeze the fruit by hand.

Ingredients: 3 blood oranges, 1 lime, unflavored seltzer water.

Squeeze the oranges and lime into a cup, add a third of seltzer to the mixture. Pour over ice, garnish with a spearmint leaf and enjoy! This simple beverage is nuitritous, refreshing and a perfect compliment to a bright spring day.

New classes:

Looking for an economical way to supplement your private or duet sessions? Try a trio mat class with Haley on Sundays! At 9:30am every Sunday, Haley leads three Sanctuary guests through the best ab, arm, leg back workout in the world. At 11am it’s our youth class for dancers. Drop your adolescent or teen dancer at our studio for an hour of core work and image-based cueing to improve focus, balance and strength. Their dance teachers will notice the difference!

Teacher spotlight:

Julia Young Edwards, our newest addition to the Sanctuary team joins us on Wednesdays and Fridays. To view her full bio, check out her page on our website: www.sanctuarypilates.com follow the link for ‘staff’.

What are we listening to at Sanctuary?

Lots of you wonder what is shuffling through our iPod and how you can listen to these obscure recordings when you’re not at Sanctuary. Thus our ‘what are we listening to’ segment was born. This month, we’re listening to Max Gabriel. A Brooklyn songwriter and film maker who’s new record The Exile of Saint Christopher is available on iTunes through sonaBLAST records.

Media News:

Thanks to all of you for reviewing Sanctuary on City Search and Google! If you haven’t gotten around to it yet, there’s no time like the present. It’s a huge help for the studio’s city-wide recognition and reputation.

See you at Sanctuary!

Kate

Sanctuary Pilates Blog- Bringing Sanctuary to Your Computer!

Pose of the month:

Arms!!! All of us are wanting to keep the tone of our arms through the coming winter season. I have designed a fun arm weight series to supplement our traditional reformer workout. Best of all-- it really works!! Look out Jack La Lanne!

Recipe of the Month:

Sweet Potato Soup

This is one of my favorite soups. It’s low fat, high in vitamins and so delicious and simple.

Media News:

Sanctuary is now listed on City Search and Google

Other people need to know what you think about Sanctuary. Please rate the studio by clicking the hyperlink for each site.