Blog - Page 2 of 4 - Johns Creek Pilates | Private, Duet and Group Pilates sessions in Suwanee, Alpharetta, Cumming, Johns Creek

Tis the Season to be Healthy with our Beginner Mat Series in January!

Johns Creek Pilates would like to announce our 10-week beginner mat series starting in January! If you or your friends would like to try Pilates and see results in a 10-week period, email us There are only four spots available in this class.

How does this series work? There will be four clients in this class who will all be beginners. They will meet every Tuesday and Thursday evening for 10 weeks. There will be a flat fee of $360 to join this series (a $140 savings). We will have a make up class on week 11 for anyone who misses a session.

What type of expectations should I have? After this 10-week series, you should know the fundamentals and the basic mat series of the Classical Pilates teachings and be prepared to enter into Intermediate level training.

As Joseph Pilates states,

In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely new body.

Meet Our Newest Team Member!

Sally-McRaeJohns Creek Pilates is happy to welcome our newest team member, Sally McRae, to the studio! Sally has been a leader in the fitness industry for over 30 years and has multiple fitness certifications through American College of Sports Medicine (ACSM), Aerobics and Fitness Association of America (AFAA), IDEA, and most recently PEAK Pilates.

Sally has used her knowledge and experience to successfully operate her own aerobic and Pilates studios in the Atlanta area, as well as teach in corporate fitness centers for Coca-Cola, Kimberley Clark and Georgia Pacific. Since the early 80’s, Sally has been practicing classical.

Please help us welcome Sally to the studio when you come in and check her out on the website!

How Pilates Benefits Runners

Since 2000 the number of half-marathon finishers has tripled, growing 24 percent from 2009 to 2010, and has become the fastest growing road race distance in the United States (1). There’s no surprise that competitive ex-runners seem to be on the rise at Johns Creek Pilates lately!

While running is a great form of cardiovascular exercise, it could also create huge potential for injury due to its repetitive nature. Any weakness or imbalances in your body could potentially surface certain muscles are overused while other muscles are underused.

When I see new clients who are runners or ex-marathoners, there seem to be three consistent complaints: knee pain, back pain and/or a weak core. Due to these, many runners have had to either back off on their running, or stop running completely.

For both injured and non-injured runners, Pilates presents a functional workout routine that incorporates many components of physical therapy and strengthening and directly impacts running form and strength. Lying supine

The fundamentals of Pilates emphasize balance, mobility and breathing, while strengthening the core muscles that support running. Breathing patterns and body mechanics are essential to performing Pilates movements correctly, which easily translate into a runner’s breathing patterns and posture to improve form and efficiency.

For injured runners or athletes, Pilates has the potential to aid in recovery by building a stronger core, improving your balance, and creating a more flexible and toned body. Orthopedic Surgeons, Chiropractors and Physical therapists often use Pilates equipment to help rehabilitate patients after running injuries.

Pilates also encourages proper movement patterns, which prevent against future injuries.

(1) Running USA’s Annual Half-Marathon Report. (2011).

Pilates for Breast Cancer Survivors

October is Breast Cancer Awareness Month, which is an annual campaign to increase awareness of the disease. Unfortunately breast cancer rates are on the rise, but thanks to modern technology, society is fortunate to catch many of these cases during the early stages. In recent news we hear of many individuals getting a double mastectomy for pre-cancerous genes as well.

Recently, breast cancer survivors have been benefiting from Pilates. Survivors face many physical challenges after undergoing breast cancer surgery and treatment, which are often compounded by the emotional stress that results from living with a life-threatening condition. Pilates provides an exercise technique that can help both mind and body recover and rehabilitate slowly

 Fatigue, both during and after cancer treatment, is the biggest issue many breast cancer survivors face. Many women feel unable to function and perform daily activities while undergoing chemotherapy or radiation treatments, and this fatigue can be overwhelming as treatments are combined and surgery is added to the mix.

Pilates offers a gentle, low-impact reintroduction or first-time introduction to regular exercise that can help one regain strength and endurance. To perform Pilates exercises correctly, you must concentrate. The benefits will be obvious if you keep at it and gradually build up by performing the exercises at least two days a week.

Pain/Range of Motion: 
Pain and loss of range of motion in the shoulder and the chest are other common issues for survivors who are considering exercise after treatment. Because many Pilates exercises are performed in the supine position, the neck and the back are supported, making it easier to feel which muscles are working in the back and to ensure that you’re using the right ones (trapezius and rhomboids). In addition, the exercises help return strength to the shoulder girdle in a safe, comfortable manner, which helps in regaining correct muscular balance.

 Posture is another area of concern for many survivors after surgery. Often a woman’s back will become rounded following surgery, and her shoulders and head will be flexed forward. Pilates teaches you to resume an erect posture with a neutral spine and then works on restoring strength. Because the exercises demand that you concentrate on how your body feels when it is correctly aligned, each exercise is performed efficiently and with control.

There are also specific Pilates exercises—such as body extension and “swimming”—that can help stretch the tight chest muscles while strengthening the back. These exercises help in regaining proper muscle balance and strength in the back. Many Pilates practitioners use mental imagery to help you connect your mind and body to the exercise. For instance, an instructor might suggest that it is helpful to bring your shoulders down and press those “wing bones into your back pocket” while performing an exercise. This unique approach is used to help students perform the exercises correctly.

Lymphedema is another concern. Many women who have had lymph nodes removed as part of their breast cancer treatment are warned about not exercising the arm vigorously and told to protect the arm from trauma and repetitive use. They may also be told not to lift heavy weights. Consequently, the arm becomes weaker, and survivors are often unable to perform daily activities or engage in previously enjoyed leisure pursuits.

It is important to strengthen the arm gradually. Because many Pilates exercises are abdominal, they are a natural fit for women concerned about lymphedema. In addition, muscular contractions performed in a specific sequence help propel lymphatic fluid into an area where it can more easily drain. You use inhalation to prepare for the exercise and exhalation as you perform it. This emphasis on breathing works the deep transverse rectus abdominal muscles, ensures that the body is stable, and promotes relaxation.

Healthy Fall Smoothie Recipes

Fall Cranberry Pear SmoothieCapture


1 cup frozen cranberries
2 medjool dates, pitted
1 pear
1 cup unsweetened almond, or milk of choice
½ teaspoon vanilla
¼ teaspoon all spice

Banana-Nut Smoothie

2 medium bananas
1 1/3 cups plain almond milk, or milk of choice
1 Tbs natural peanut or almond butter
1 ½ teaspoons honey
¼ teaspoon pure vanilla extract
1/8 teaspoon pure almond extract

Kale and Pear Green Smoothie

½ cup water
1 cup green grapes
1 orange, peeled, halved
½ ripe pear
1 small to medium size banana
1 cup kale
2 cups ice cubes