STUDIO SPOTLIGHT: LSF PILATES

"It is a shame we all started standing upright! Our asses and abs would have been looking real good if we hadn't! But I would probably be out of business." Liz McKee, Owner of LSF Pilates in Wayne, PA.

I was 38 years old and pregnant with my third. I was feeling more tired and more uncomfortable than with any of my other (and younger) pregnancies. I was developing an addiction to Netflix and gummy worms. I didn't think it was a good idea to resign to that lifestyle while gestating. So I asked around for the best place to work out for a gal of "advanced maternal age" and Liz McKee's name kept coming up. I was told she was the best around for prenatal and postpartum training. And the word on the street was true. With Liz, I was always in good hands and getting my workouts in at LSF Pilates a few times a week. I have never trained with anyone who is more knowledgeable about the interconnections of the human body than Liz. She is devoted to Pilates training but her passion goes deeper and is really rooted in the human body and making sure each client is using proper breath and form to get maximum results. Now that my last pregnancy is a distant memory and my son just turned 2 years old, I decided to revisit Liz's beautiful studio to get back on track with my form, alignment, and breath after a year of working out alone in my home gym.

The focus of LSF Pilates  ("Lengthen, Strengthen, Flow") in Wayne is on Pilates (obvi). Liz also does one-on-one physical therapy and pre and postnatal evaluations, which I totally recommend for someone returning to exercise after having a baby. There are six reformers in the studio so the 1:6 instructor to client ratio allows for a lot of personalized attention, which is key to making sure everyone is using proper form.

What makes LSF different? Liz and her instructors start with teaching proper breath.  "Most people don't know how badly they are breathing. Once we get your breathing on board, we open up so many doors in terms of building strength, stamina, coordination and flexibility." 

LSF houses six Balanced Body Allegro 2 Reformers in the studio. If you are a Pilates head, this is the "it" reformer, making every "best of" Pilates equipment list. Behind the reformer, mounted on the wall, is the Springboard. The Springboard uses springs and levers for a more direct pull. The classes at LSF will use one or both of these devices, depending on the class type and/or the instructor's plan for the class that day.

After learning what Liz is doing for Covid safety, her studio is the first one that I am going to this spring. Masks are required and temperature checks are done at the door. Liz installed an air scrubber system before she reopened the studio after the initial shut down. This system kills any airborne pathogens with UV light as the air circulates through the HVAC system. She also added a second round of disinfecting between classes and added stations at each reformer to eliminate the lobby area.

LSF offers 4 kinds of Pilates classes so there really is something for everyone. 

👍piLENGTH is best for anyone new to pilates or recovering from an injury. This class focuses on stability, stretching, gaining flexibility and breath and is the slowest pace class of the bunch. When I was pregnant, this was what I took.

💪piSTRENGTH is a more athletic reformer class. If you know and love the megaformer classes, this is the class for you. Can you say Jello legs? This is one of the most challenging classes. In the picture below, it may look like I am not doing much, but in that balancing stance, the front of my leg, my booty and my core were all engaged. See how my front heel is hanging off the front ledge-- that's the killer move right there!

👣piJUMP, uses the Jumpboards, which I absolutely love. This class is great for all levels if you are looking to get your heart rate up. Jumpboards are attached to the front of the reformer for a full body workout. If you have never done a Pilates Jumpboard class before, I encourage you to try it! It's fun, it's different, and it is insanely effective. 

👌piFLOW is what Liz calls "the LSF signature class" because it's a good balance of the strengthening exercises in piSTRENGTH and the stretchy, feel good exercises in piLENGTH.

Liz recently did a live virtual class for an event that I was hosting so I sat down with her to understand where her deep knowledge comes from.

Brooke: What is your background?

Liz:  My background is my body. I've studied all types of movement therapies and corrective exercises but what I know has all come from self body-awareness! 

Brooke:  Why did you chose Pilates?

Liz: I was drawn to Pilates because of the cool equipment. Joseph Pilates was a f-ing genius engineer. I also loved the slow controlled movements. Unlike yoga, you aren't holding poses. You are constantly in motion. Movement is medicine! By moving slowly, you are able to consciously correct dysfunctional movement patterns that would creep up during fast paced uncontrolled movement.

Brooke: What is your training?

Liz: My training is ever-evolving. Right now I am really into studying the spine from a stability standpoint in our most primitive position-- on all fours. It is amazing the activation and balance we gain when our spine is running perpendicular against gravity. It is a shame we all started standing upright! Our asses and abs would have been looking real good if we hadn't! But I would probably be out of business...

Brooke: What is your focus as a trainer?

Liz: My focus is always on getting bodies to perform better by moving smarter. If you leave my studio with a little more self awareness- something you can take into your everyday that will help keep your body moving better- then my job is well done!

Brooke: What is your speciality?

Liz: The word on the street is that I have the secret sauce when it comes to glute and lower ab activation. I like to say my specialty is corrective movement and breathe work.

Brooke: What is your favorite Pilates move and why?

Liz: Good question--side lying butt work. It's step number one in getting your glutes to fire independently. If you can't do it right, your squats are shit. You might as well just sit on the couch all day. But .... you have to learn how to do it correctly! I once had a physical therapist in my class and when I showed her how to do a proper clamshell (an exercise she prescribed patients in rehab for years), she literally quit her job at the rehab facility, got Pilates certified, and now teaches with me. And she now has a strong booty!

Brooke: What is a Pilates position that people often do wrong and why?

Liz: Most people don't plank and squat correctly. And it's a shame because they are wonderful exercises when done correctly.

In life and with fitness, I am all about trying something new or taking a different approach to an old favorite. That's exactly where I am right now with my love for Pilates but my desire to refocus on my form and breath to gain strength and flexibility. I find Pilates to be the most effective and transformative workout, but as Liz would say, only if done correctly with proper form and breath. LSF is the best place to start or revisit Pilates.

To try out a class or schedule a private with Liz or any of the wonderful professionals at LSF, go to www.lsfpilates.com to sign up. (And your first class is only $15!). I look forward to seeing you in class!