2014 Archives - Johns Creek Pilates | Private, Duet and Group Pilates sessions in Suwanee, Alpharetta, Cumming, Johns Creek


Category Archives for "2014"

Christmas “Adult Beverages” on the Light Side:

Happy Holidays to you and your family!

Refreshing cocktail
Tis’ the season to reward yourself for your hard work this year. Enjoy these light beverages during your holiday celebrations!



6 tablespoons unsweetened cocoa powder
4 cups eggnog, divided
1 pint rum
1 pint brandy

Garnish: Grated bittersweet chocolate
Whisk together cocoa powder and 1/3 cup eggnog until smooth. In a pitcher, whisk cocoa mixture into remaining eggnog. Add rum and brandy. Pour 4 ounces into small glasses; top with grated bittersweet chocolate.



3/4 cup elderflower liqueur, such as St. Germain
3 cups cubed watermelon
1/3 cup coarsely chopped fresh mint leaves
1 750-mL bottle sparkling rosé



Combine liqueur, watermelon and mint in a large pitcher. Refrigerate until cold, 3 to 4 hours. Just before serving, stir in
rosé. Serve over ice.



1 (750 ml) bottle sparkling wine, chilled
1 (750 ml) bottle Riesling, chilled
1 1/2 cups light white cranberry juice, chilled
1 orange, thinly sliced
1 cup fresh cranberries
15 strips orange peel


1. Combine first 3 ingredients in a large pitcher or punch bowl.
2. Stir in oranges and cranberries.
3. Ladle punch and 2 or 3 cranberries into decorative cups or glasses.
4. Garnish each glass with a twist of orange peel and serve.

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 atinfo@johnscreekpilates.com. 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!

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.

Johns Creek Pilates Open House on August the 14th!

It was a great success, and we are so happy that the Johns Creek Chamber of Commerce was there to support us! For all of our attendees, please remember to redeem your “gift” as soon as you can! Our group classes are filling up fast!
Picture-2I also want to send a special “Thank You” to Erin Baker of Erin Baker Photography and Mark Mandel at Big Head Cartoons for helping make our night very memorable!

Johns Creek Pilates will be extending our Open House Special until the end of September! If you are new to Pilates, mention this month’s newsletter and receive three Private sessions for $120* ($210 value). If you refer a friend to this month’s special, you will receive a referral gift of a free group session*.

*Both specials will expire on September 30, 2014.

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