I was disappointed with Post-Pregnancy Pilates by Karrie Adamany.  My biggest concerns are (1) the claims she makes about what her “Pilates” program will do and (2) the safety of her program as she encourages new mothers to not only be independent in learning “Pilates” but also to self treat pains.  I did not feel she made it clear as to when a Pilates instructor or a health care professional should be consulted.  Also, she makes what I feel are unreasonable claims regarding what doing Pilates “a few minutes a day” can do.  The quote found at the end of this review includes a list of claims she made early in her book.  Although I agree that Pilates may and can provide those results when done correctly, it is unlikely to result from “a few minutes a day” much less the program presented in the book.

The book seems to be an attempt of the author to share information she wished she had following her pregnancy. Interspersed throughout the book are stories and insecurities of her post-pregnancy journey and tips of general advice for new mothers.  My favorite feature in the book is an index which has page numbers for reference.

The post-pregnancy Pilates program is broken down into the following sections:  (1) Weeks 1-2:  Baby steps workout (2) Weeks 2-6:  Core strength workout  (3)  After 6 weeks:  Getting your body back workout  (4)Targeting trouble zones (sections include abdominals, butt, legs, arms)  (5)  Healing your body (sections include neck pain, upper back pain, lower back pain, wrist pain)  (6)  Mommy maintenance.  Following these chapters are charts summarizing three different options for routines.  The final chapter of the book discusses applying Pilates principles to carrying the baby, doing chores, driving a car, getting up off of the floor, etc.  Unfortunately, there are no pictures in this final chapter.

Many of the pictures for the exercises only depict one part of the movement.  I feel it would be hard to follow without prior experience with Pilates.  Some of the exercises are not what I consider to be traditional “Pilates.”  For example, there is a section of stretches in the book.  Even though there is nothing wrong with stretches, I don’t know it should be in a “Pilates” specific book.

Quote:  …Say good-bye to your fatigued and flabby figure because with Post-Pregnancy Pilates you will:

-recover from the physical pain and strain of childbirth

-get rid of your post-pregnancy belly and added weight

-become more toned and fit than you were before you had your baby

-build physical strength and mental stamina

-gain vital energy you will need to keep up with our new little one

-change the way you stand, sit, sleep, enjoy sex, walk, and carry things, all the while protecting you from injuring your already weary body

And best of all, it is time- and cost-efficient.  It takes only a few minutes a day in your own home and without equipment.

Adamany K.  Post-pregnancy Pilates:  an essential guide for a fit body after baby. New York, NY:  Penguin Group; 2005.

In Pilates- Your Complete Guide to Mat Work and Apparatus Exercises, Isacowitz presents a beginner and intermediate repertoire of 210 exercises on various pieces of Pilates equipment.  He indicates when there are differences in the “traditional” version of Pilates (or how Joseph Pilates taught the work) to his personal modifications to the exercises.

Isacowitz begins with several chapters covering topics such as history of Pilates, what Pilates is, Pilates principles, alignment and posture, and how to structure a Pilates class or workout.  Following the introductory chapters are chapters on Mat, Reformer, Cadillac, Wundar Chair, Ladder and Step Barrel, Arm Chair, and Magic Circle exercises.  The final chapter includes examples of well -rounded Pilates routines.

Each of the exercises presented includes step-by-step pictures with captions and directions for how to perform the exercise.  Each exercise has an explanation, includes descriptions of possible imagery, lists muscles of focus, lists the objectives, and indicates the amount of resistance.  He categorizes each exercise into one of the following categories:  warm-up, foot work, abdominal work, hip work, spine articulation, stretches, full body integration I and II, arm work, leg work, lateral flexion and rotation, and back extension.   He calls his categorization a “block system” and feels that any good Pilates routine will include a balance of each of his categories.  Even though I agree balanced and well rounded Pilates routine are important, it is also important to recognize that every Pilates exercise should incorporate the entire body and cannot be so easily categorized.

Although the book is a well organized reference I plan to keep on my shelf for years, the book is not a comprehensive collection of Pilates exercises.  Only a small repertoire of exercises on each piece of equipment is presented.  I was also disappointed that there were few advanced exercises in the book.  Furthermore, most of the exercises are simplified to just one movement which loses some of the potential flow of movement between body positions within each exercise.  I would love to see another edition published that includes even more exercises.

Quote:  With the aim of finding a useful structure for Pilates practice, I have developed a system for organizing a comprehensive program.  The block system is the nucleus of my approach to Pilates.  It is the result of many years of practicing and teaching the method and directing Pilates programs around the world.  It is solidly grounded in Pilates method and, at the same time, it adheres to the principles of exercise physiology.  Its structure ensures that practitioners address the whole body, simultaneously providing a framework for individual development and creativity, and offering clear guidelines and flexibility.  This filing system organizes the vast Pilates repertoire in a way that each exercise has a home, a block it belongs to.  It can be likened to a family tree; all the exercises are related to each other, some more closely than others, all emanating from the same roots.  Familiarity with the intricacies of the whole tree is essential in order to implement the block system successfully; this familiarity can them be used to compile programs that are individualized according to level, personal needs, restrictions, and goals.

Isacowitz R.  Pilates- your complete guide to mat work and apparatus exercises. Champaign, IL:  Human Kinetics; 2006.

In The Pilates Promise, Ungaro bases her routines on the following quote from Joseph Pilates:  “In 10 sessions you will feel the difference, in 20 sessions you will see the difference, and in 30 sessions you will have a whole new body.”  The book starts with a short introduction which includes a review of anatomy and Pilates principles.  Then, the book introduces three individuals used as “models” for the three Pilates programs.  The three programs are an upper body, lower body, and flexibility and posture program.  All the programs are to be done three times a week for 10 weeks.  After those 30 sessions, the thought is that the person doing the program will have a “whole new body.”

Equipment required for the programs include free weights, exercise bands, a mat, a pole, and either a magic circle or a rubber ball.  All three programs start with the same basic program of seven exercises for the first week.  These exercises are the same seven exercises as the introductory program in another one of Ungaro’s books called Pilates Body in Motion. Week two, week five, and week eight add exercises or progressions for the exercises for each of the three programs.  The “Program at a Glance” pages have a picture of each exercise which are color coded by the week the exercise is added to the program.  The end of the book has a complete whole body workout and mini-workouts.

Ungaro suggests that the book is great for beginners, experienced Pilates clients, and Pilates instructors.  However, I would not recommend this book to a Pilates beginner as I am not confident the correct way to complete the exercise is fully depicted.  Even though Ungaro includes check points for assessment before progressing the routine, I do not feel everyone will progress as quickly as the program is designed.  It is also important to note that Ungaro was providing Pilates instruction to the models throughout the program.  Therefore, I feel the book is more appropriate for someone familiar with Pilates or who is a Pilates instructor.  That said, the book could also be a good resource for a Pilates beginner to go through with a Pilates instructor to ensure the exercises are performed properly.

Ungaro A.  The Pilates promise. New York, NY:  DK Publishing; 2004.

Why Zebras Don’t Get Ulcers starts out humorously in the first chapter with Sapolsky equating balancing stressors to two elephants balancing on a seesaw.  Although there are bits of humor spread throughout the book, most of the book recounts work of researchers, including some of Sapolsky’s own work as a researcher.   Sapolsky provides a realistic and critical evaluation of possible theories and evaluates the truth in the theories based on research done with animals and humans as well as common sense.

I did not learn much the first half of the book which recounts how we learned about and what we know about the changes in various body systems when under stress.  That said, the first half of the book would be educational for someone who does not have an extensive knowledge in physiology or pathology.

I did find the second half of the book more interesting as it covered topics I am less familiar with including psychoneuroimmunology, stress-induced analgesia, psychological stress, stress and depression, aging, and managing stress.  One of the most interesting parts of the book for me was his 3.5 page critical critique of Bernie Seigel’s  Love, Medicine and Miracles (which I now plan to read at some point).  At the end of the book is a 62 page annotated bibliography to back up statements made throughout the book.  This bibliography is an excellent resource for anyone wanted to look up further information.

After reading the book, I am left asking myself, “What action am I supposed to take?” and “What did I get out of reading this book?” .  The book seems to be more of a general summary of information with critical evaluation and comments instead of a presentation of new ideas of how to implement change or solve a problem.  Granted, Sapolsky does briefly comment on some general stress management strategies in the last chapter such as being able to identify when you are under stress, having an outlet for frustration, or having a social support network.  However, the reader is left to determine how to implement these general suggestions without much guidance.

Quote:  To summarize, stress-responses can be modulated or even caused by psychological factors, including loss of outlets for frustration and of social support, a perception of things worsening, and under some circumstances, a loss of control and of predictability.  These ideas have vastly expanded our ability to answer the question, “Why do only some of us get stress-related diseases?”  Obviously we differ as to the number of stressors that befall us.  And after all the chapters on physiology, you can guess that we differ in how fast our adrenals make glucocorticoids, how many insulin receptors we have in our fat cells, the thickness of our stomach walls, and so on.  But in addition to those physiological differences, we can now add another dimension.  We differ in the psychological filters through which we perceive the stressors in our world.

Sapolsky RM.  Why zebras don’t get ulcers:  a guide to stress, stress-related diseases, and coping. New York, NY:  W.H.  Freeman and Company; 1994.

Cousens has developed a theory about the diet and lifestyle needed to reverse diabetes.  Currently, his program is based on rather weak evidence of his personal experience and case studies.  He begins his book, There is a Cure for Diabetes, with a chapter of global statistics about diabetes.  In his second chapter, he summaries how lifestyle and dietary habits are related to diabetes.  The third chapter introduces Cousens’ theory followed by a couple chapters about his radical program.  The diet he proposes is vegan and includes fresh vegetables, some fruits, spices, nuts, beans, and oils.  His sixth and final chapter has recipes and food preparation tips and guidelines.

I agree with Cousens that diabetes, at least type II diabetes, is a result of mostly lifestyle choices and diet.  I also agree with the idea that type II diabetes could be “cured” or reversed with permanent changes in lifestyle and diet.  That said, I am unsure about the safety and legitimacy of his particular diet.  It will be interesting to see if any substantial research and evidence comes from his ideas in the next several decades.

In my opinion, the most useful part of the book is the chapter on food preparation and recipes.  The recipes are full of healthy, fresh ingredients and sound delicious.  I plan to look into some of his other books for more of his recipes!

Quote:  Genesis 1:29 says very specifically, “Behold, I have given you every plant yielding seed that is upon the face of all the earth, and every tree with seed in its fruit; you should have them for food.”  In other words, we have already been given the optimal diet for a healthy lifestyle.  But that doesn’t mean that everyone chooses to follow it.  The pandemic of diabetes has given us a chance to reconsider that this is advice worth following.  Choosing to heal oneself from diabetes is a major diet and lifestyle choice.

Cousens G.  There is a cure for diabetes: the tree of life 21-day+ program. Berkeley, CA: North Atlantic Books; 2008.