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Upper Arm Classes


Upper Arm Classes

Schedule: Upper Arm Classes on the endangered list! 


Upper Arm Classes are in danger of becoming extinct! The Monday 9am-10am class and Friday 11am-12pm class both are on the endangered list due to lack of participation. Please let us know if you are interested in these classes and unable to attend for any reason (i.e. time conflict) and we will try to make adjustments.

For the rest of the schedule, if there are any other changes you'd like to see (time, instructor, instruction) please let us know either in person or through an email and again we will try to accommodate any requests made. 

A few updates have been made to the schedule so be sure to take a look below! 



Schedule Update

Class Cancelation:

Mat Class on Tuesday January 13th is CANCELLED

There will be classes that pm. 


Steve & Sonia will be on vacation February 17th-20th. Please check to see what classes will be covered by other instructors during that time. 

Stay active and warm out there! 



Food for Thought

//The Pilates Studio aims to educate and support those in their search for wellness. We offer these articles and viewpoints as a means for discussion and thought, not strictly held principles.//


Watching television and eating are a deadly duo for people seeking good health. Not only is TV viewing sedentary, but eating while watching tends to be mindless and we consume more without really knowing it.

Now, new research shows there may well be a TV-watching-and-eating triple threat. The type of television programming you choose may also be impacting your waistline, say authors of a research letter published September 1 in JAMA Internal Medicine (doi:10.1001/jamainternmed.2014.4098).

Researchers found that participants who watched an excerpt from a Hollywood action film on television ate a greater volume of snacks than those who watched an interview program.

The authors wanted to know how objective technical characteristics, such as the frequency of visual camera cuts or variations in sound, might influence food consumption. The study included 94 undergraduate students (57 female; mean age nearly 20). The young women gathered in groups to watch 20 minutes of TV and were randomly assigned to one of three different programs: an excerpt from The Island, a Hollywood action movie; the interview program Charlie Rose; or the identical excerpt from The Island, but with no sound.

Viewers snacked on M&Ms, cookies, carrots and grapes while watching. The snacks were weighed before and after the program to track how much viewers had eaten.

Students watching the more distracting program, The Island, with its high number of camera cuts and sound variations, ate 98% more grams of food and 65% more calories than viewers who watched Charlie Rose. Even viewers of the silent version of The Island ate 36% more grams of food and 46% more calories than Charlie Rose viewers.

“More distracting TV content appears to increase food consumption: action and sound variation are bad for one’s diet. The more distracting a TV show, the less attention people appear to pay to eating, and the more they eat,” wrote authors Aner Tal, PhD, MBA, Scott Zuckerman, MD, and Brian Wansink, PhD.



Learn 15 Pilates Exercises!

Equipment area

Did you know there is a wealth of information on WebMD?  Just by searching on Pilates in their site 232 articles and mentions came up.  This one is great and shows several Pilates exercises that we do every day in The Studio and that will work the entire body.  Click Here For Slideshow . We think, experiencing Pilates with a trained instructor and in a class setting, is so much more beneficial than doing it alone.  Our classes are small and you get individual attention from all of our instructors!  Besides working out in group is so much more fun!  You learn how to do each exercise properly and each instructor knows how to modify if you have any issues or injury.   Offering personalized attention in small classes insures that you will get the most benefit from your workout!  Check out our class schedule or come by and see what we are offering for the summer!



Last week to sign up for Revamp Your Life Course!

Are you looking for balance in your life?Have you been trying on your own, but you need some accountability and guidance? Your answer is here!  

Last week to sign up

Advertise Photo 3

Each week will discuss a key topic that I find most of my health coaching clients have concerns about! 

Week 1   Stress Management:  In this module, we will explore and understand what stress is and what happens in the body when stress occurs. Understand how and why we each handle stress differently.  Finally we will learn how to combat stress naturally and get better sleep.

Week 2   Nutrition:  In this module, we will explore cravings,  improving our health naturally, the benefits of greens, along with understanding and stopping emotional eating. 

Week 3   Abundance and Financial Health:  In this module, we will explore how abundance and having an abundant attitude towards our lives, will increase our financial health.  We will learn about how to create a healthy relationship with money, reduce our stress around money and heal your relationship with money.

Week 4   Setting and Reaching Our Goals:  In this module, we will put everything we learned into concrete ways to set realistic goals, ways to stay on track and be accountable and understanding your "why"  to help encourage you to in reaching your goals.

Any of these sound familiar to you? Are you nodding your head along with each of these key issues, but thinking in the back of your mind that you can’t combat these alone?

The beauty of a group setting is you will find others who support you and the cost is a third of what I charge for my one to one clients!

You don’t have to do this alone. I am here to help you become the person you want to be and achieve the most optimal levels health possible.

Join myself and other amazing women on Wednesday evenings from 6:00 pm to 7:15 pm, starting May 21.

The dates will be May 21st, 28th and June 4th and 11th

Cost will be $99

Yes Please Sign Me Up Now! Just fill out the form below and let you know you are attending.

PS I know we are getting close to summer and vacation time, so if those dates and times don't work for you and you would like to attend this course, let me know on the form below and we can figure out another time or dates that will work.

PPS, just to sweeten the pot, I will give you an extra bonus session of a one to one 1/2 hour coaching with me to help you dig even deeper in achieving the changes you want to make.

[contact-form][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Phone Number' type='text' required='1'/][contact-field label='Comment' type='textarea' required='1'/][/contact-form]

With this course you will get:

  • It’s a great value, cost will be 1/2 of my normal fee for a 1 to 1 program. Get the same quality coaching and guidance!
  • The magic of a group setting and group support. You have your own personal support system. Everyone there wants you to succeed.
  • Higher likelihood of achieving your goals in a group setting.
  • Turn Work into Play! It’s more fun to go out to dinner with friends than by yourself, right?
  • 4 sessions, each focusing on one area in our lives that are always a concern, Stress Management, Nutrition, Abundance and Finances, Setting and reaching your goals
  • PLUS you as an added bonus you get a session with me to help flesh out those area's you feel like you need more work on.

To make it even easier, pay with your credit card here via PayPal and be ready to start on May 21st.  

Lisa Bova, Certified Holistic Health Coach and Intuitive Strategist 

"Your apparent compassion and deep listening during your sessions provide a safe container for your clients to open up and receive the gifts of your integrity and knowledge."

For more information call Lisa Bova  970-390-0649 or email lisa(at) or check out my website at



May Vacations

After a busy winter at the studio, a few instructors are taking some vacation time.  Please check with the studio to make sure your class or private is still be held while your instructor is away.  With all our summer activities starting, hiking, biking, boating, now is the perfect time to add an extra class in so you are fit and ready to be outside.  We all want to remain strong for our sports and an extra session a week will get you there.  Check out the schedule in the studio or here and find a class that fits your needs! Steve is aways May 12 to 16th

Sonia is away May 14 to 16th

Helen is away May 16 to 23rd



Latest Schedule Posted

Equipment area

It's spring and everyone is starting to see signs in their gardens, at their bird feeders and around town.  Everyone at the studio is happy to see these signs.  We just wanted to let you know that our latest schedule has been posted on the website.  There are plenty of opportunities for equipment classes and mat classes to get you revved up and ready to tackle all those spring projects and outdoor activities.  Here are the links to those schedules, take a peek!  We are sure there is class just right for YOU!

Remember to contact the studio in advance to reserve a space in equipment classes.



Happy Holiday's!

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From everyone at the studio, we want to wish you a wonderful holiday!  From our family to yours,

Steve, Sonia, Helen and Kyanne

Remember that the Studio is closed for the rest of the week!  We are open Monday and Tuesday until noon.  Closed New Years Day and open Thursday and Friday with our normal schedule!



Why come to a Mat Pilates Class and what does it focus on?

mat pilates

It's Thursday January 2nd, you are looking at your New Year resolutions to get more exercise and get back into the studio.  Guess what we have a 9am mat class to start you on your way.  If you haven't done a mat class before here are some reasons why.  If you have here are some reminders.  The cost of mat classes are less, especially with a punch pass and Sonia is great about changing them up.  A few weeks ago we even did some TRX in one of the classes.  It is never boring and always a great core workout.  Many think it get's the core, your powerhouse, even better than equipment.  Plus you can target specific area's like upper body or arms! Mat Pilates is a form of exercise that is done on the floor. It utilizes the core (which helps with stability and teaches you control), lengthens your muscles and strengthens you from the inside out. It focuses on internal obliques, stablizers in your spine and is very flowing, it’s a non stop (work out). It targets every single muscle in your body and aligns muscles and joints. It focuses on core control. Joseph Pilates called it ‘contrology’. You teach your mind to control your body instead of your body controlling your mind. In Mat Pilates you use your weight as resistance, on equipment you have the springs and pulleys to help guide you.

“In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you’ll be on your way to having a whole new body.”

– Joseph Pilates

We hope to see you there bright and early, Thursday morning to start your year off right!  Remember, 9am mat class, put it on you schedule NOW!



Announcements and Holiday Schedule.

Steve still has coffee for sell for the Salida Sunrise Rotary Club. Stop  by the studio,  get a bag and support our local students.  Cost is $10 per pound for this special roast, done by  Brown Dog Roasters. The Studio is closed from noon on December 24th thru the remainder of the week.  We will also be closed from noon on New Years Eve and New Years day.  We will be open the January 2nd and 3rd with our normal schedule.

After January 1st, Thursday 5:30 Mat Class will be cancelled.




Today is Joseph Pilates Birthday


Joseph Pilates, know as the father of Pilates, was a true visionary.  Here are a few of his most famous quotes: “The acquirement and enjoyment of physical well-being, mental calm and spiritual peace are priceless to their possessors if there be any such so fortunate living among us today. However, it is the ideal to strive for, and in our opinion, it is only through Contrology that this unique trinity of a balanced body, mind, and spirit can ever be attained.”

Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure."

“Physical fitness is: “the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure”

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.”

“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.”Joe said this one year before he died at the age of 87.

Happy Birthday Joseph!



Holiday Schedule

The Studio will be closed for the Thanksgiving holiday, on Thursday the 28th and Friday the 29th.  We wish everyone a wonderful holiday weekend with friends and family!



It's Coffee Time Again! Nothing Like a Good Cup of Joe!

Cup of Coffee

Steve has Rotary Holiday Blend at the Studio for sale.  The money raise benefits the students studying environmental education via the Scholarship Fund from the Sunrise Rotary Club!  Cost is $11 per pound.  Roasted by Brown Dog Coffee, specifically for the holiday season!  Come get your bag today.  Makes a great stocking stuffer or hostess gift!



Free California King Bed.

Mary Stroupe has a Cal king mattress, box springs (two twins) and frame available to anyone who will come get it at their Cotopaxi home. Excellent condition and not too firm or too soft. She says "our guests have frequently commented how comfortable it is."   Cal king is 4" narrower and 4" LONGER than a standard king. Please send email to her at, no landline yet and poor cell service at new house.  



Steve's article on preparing for surgery!

If you haven't seen it, Steve wrote and article in the Mountain Mail's Health section on MP900341649Tuesday, September 24th, called Surgery:going in strong, coming out strong to heal.  It's a great article on how being prepared for your surgery can help you heal faster afterwards and how Pilates can help with that preparation.  If you want to read the article online you will need to subscribe to The Mountain Mail.  They have different subscription rates, just click on links to the article and it will direct on subscribing.  If you are current subscriber of the paper, you can view the article as part of your subscription.  Contact them to get your number to login. If you have a surgery coming up be sure and get with our qualified instructors to make sure you as prepared as you can be and to discuss your recovery afterwards.




Vacation Schedule For October 2-11

Just a reminder that Steve and Sonia are taking some time off from October 2-11th.  Here is a list of  the following classes that will NOT be covered:  Sonia's Monday 4pm; Tuesday 9am and 5pm mat classes and Steve's Tuesday 8:30am and Thursday 8am equipment classes.  The rest of the classes are covered! There is a mat class on Thursday at 5:30 if you want to attend a mat class that week.





Steve and Sonia will be out of the studio October 2 to October 11th.  We will try to post here on the blog which classes will be covered and not, but please also check at the studio with Steve or Sonia on you classes and private lessons!


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15 Minute Pilates Mat Workout!

So, you only make a mat class once a week or you only work on the equipment.  What are some mat exercises you can do at home in 15 minutes to keep your core strong and you instructors happy? ;-)

  • Pelvic Curl/Bridge
  • Spine Twist Supine
  • Chest Lift
  • Roll-up
  • Spin Stretch
  • Side Leg Lifts
  • Basic Swan

Many times we set unrealistic goals for our at home practice, like doing at least an hour of Pilates a day.  Then if you don't find that hour or are not motivated to exercise that long you do nothing.  A 15 minute time slot is perfect for doing a brief, full body session touching all the primary ranges of motion and working the key muscle groups.  This is great for a maintenance program to use between your sessions in the studio.  It is an excellent way of staying connect to the work and in shape while traveling.  If you don't know these exercises, ask one of our instructors to show you them or write down the steps for you!  There are also many instructional video on the internet on each of these exercises.  

(part of this sequence was taken from Pilates Style Magazine, by Rael Isacowitz)

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Labor Day Weekend!

We want to wish everyone a wonderful Labor Day weekend holiday!  The last long weekend of the summer, so get out and have some fun!  With that said, the Studio will also be closed Friday August 30th and Monday September 2nd. With the kids back in school and everything returning to a more normal schedule, we want to remind to you look at our schedule and see if there is something you are interested in.  We have a lot of fun classes going offered and are always adding new things.  If you haven't check out the schedule recently here are the links to our schedule:

Mat Classes                          Equipment Classes                          Spin Classes

Maybe you need a little than just a class.  Check out our punch pass for private lessons!  It never expires and you can get that one on one coaching you may be needing to take things to the next level, work out a kink or two or refine you Pilates technique.




Upcoming Vacations!

Kyanne will be leaving August 22nd to September 3rd and Helen is out from August 30th to September 8th.  Please check with the studio regarding your classes and private lessons.