tell you a story of how i found out about these back in the eighty's my girlfriend and i there were no big jim zor studios in l l a at the time there was just a few little things and my girlfriend and i would drive del a in hollywood and west wouldn't go to all these classes and you would line up pay like five dollars walk in they take so many and then done you know kind of like pop ups are now so my girlfriend says i'm picking you up we're going to go to this well all of a sudden i start seeing jane fonda walks in the room and then couple of other like movie stars walk in the room like that maybe it's our right so we get down on th reformers and i think i called it a form or something and we started doing what they're telling us to do now mind you both my girlfriend and i are extremely fit we've been jim this we we've just done we're horseback riders so we're used to hard work outs why you know that's that's what we want to do so they go ok all right everybody lay down here and we're going to make a mind body connection or everything and so i lay down on the ground and they up and under right i look over at my girlfriend i'm sweating because i'm concentrating on trying to make this connection of this move that doesn't even move me i'm not even moving so we do it all right how many times i have no idea all right that's over we go on to the rest of the workout we get out of there we get in the car i'm told my friend what a waste let's go see if we can get an hour of racquetball in so we get some exercise ok the next morning my stomach was so sore i my girlfriend calls me she's like my dummy i sneezed i think i'm going to die there is something to this we were fit but we weren't fit there's just there's a different thing about thinking about your muscle curling in and tightening and doing stuff oh and when we play racquetball that night we were like we were like heroes from like you know cartoon characters we were running up to last year we we played better than we've ever played before so we kind of got the idea and that's how i got into so colleen how you doing i'm good how are you i'm good ok so you have this studio here and pull obvious has changed a lot from the eighty's and you have a special way that you do it so want you to know what you offer here well honestly he says not changed since  thirty's you know this is was all developed by an man named joseph he was born in the late eighty's hundreds and he eventually made his way to new york city from germany and he developed qualities so he invented the reformers the cadillac the chairs the big tall things the electric chair mini gets you on that later but it's all developed to strengthen your core every movement that you make initiates with the scoop of your core pull your abs in up on your you keep your rib cage types you keep your pelvic stable you keep your shoulders back and over been through the chest and then you start moving your body when you are in in alignment so we walk around all day on our phones on our computer driving our car we're slouching or slouching and you know it's technology is wreaking havoc on our bodies right how do we some people can't even sit up straight let alone stay that way so you really need to retrain your muscles need to open up your shoulders need to strengthen your back bloodies is the only exercise method that actually lesson is exercising your spine making it not only more flexible but stronger ok it's then your core becomes what makes you a better racquetball player which which makes you have the ability to get on the floor with your grandkids exercise it's exercise really using your brain and your connection with your brain with your body and and movement becomes more graceful and easier and balanced you know we're all in balance with put our pants on same leg you know we brush our teeth with one hand you know about brushing your teeth by on one leg right that you know it we don't we just don't do enough of that so this helps with our society's ailments today but also you know it's just good core work and it's not like what i was saying in the beginning in the eighty's it was all aerobics and  versa but breath is important because we all need to breathe but we sometimes when we're doing vigorous exercise which this can be very vigorous we forget to breathe we hold our breath and i deliver on the breath you know and then so that becomes something that you work on breathing through your exercises and it gives you more productivity maximizes your effort ok well maybe you could demonstrate a few other things that are  like the best moves well i would like to have you demonstrate some day ok so what you're going to put so this is called the electric chair lovely it's actually a chair right but you can see how primitive this design is it was  spot for me here come forward or yep and as you do that that pedals going to lift to be prepared yeah right ok so where does it tell you that right you do now something to keep in mind keep your hips level your right hip is now a little other foot quickly with the other foot so ok so toes there engage level and try to go up to one or two just to your balance only don't like sheep walking away oh yeah beginners because it there's a lot of structure to it and they help to help you line up the right way before you start working ok so right  a put your feet up on the mat and you get it's going to lay back some kind of you know concentrate on your shoulders being open yeah don't worry about any space back here that's natural curvature of your spine we don't want to mess with something your bellybutton hands pointed down towards your feet good now rotate your pole this so that the bottom of your fingers tilt up towards your face so actually curl your t attached now go the other way make your thumbs higher than your fingers you know you're going to arch the an opposite way yeah but then my back come up yes absolutely so you're warming up your lumber your lumbar spine ok ok that movement you know we really don't do that in life at all we're not working we're not even thinking about that no you know so when i first started doing pull out if i couldn't do that at all it's had no flexibility in my lower spine so had a bowl of water on here could sit there so move your hands away i'm going to put this here we're going to balance it right oh so lift your right foot up just ever so slightly off the mat without letting this move  ok now colleen is going to do some demonstrating now calmly what's this move called this is called hanging on the cadillac and what is it good or work yes this is good for their arm strength and a lot of is generally the least flexible this is your lumbar spine ok sir sir belial or you know cerebellum whatever so ok so watch this so this is really it's not that big of a deal but you come up onto rack so he's going to begin by picking down so you're letting your hips be heavy you're stretching out your spine feels really really good and then you come up into a reverse plank and then you go into extension which this is not my strong suit i really struggle with this personally it's a good thing i don't have that cold because i would be like and then you'll come back to  more really good and then morrow's aright come down then you can go this way and do it as well this is wow a little more challenging but which oh yeah i don't know if i'm lined up but and i don't know what to tell you not only on my arms working but yeah there there is your look and cut everything to now a fight so i was never anybody could do pullups so that's some fun stuff to do on the all right so this is the reformer reforms your body which is why it's called that and this is a warm up that's called foot work this is what you generally the first thing you do when you'll get on a reformer for class toes or a part your heels are together and shoulders are back and open that natural curve is here and your pelvis is stable just like what we did with kerry over there so arms down by your side to push the carriage out bank come back in and just work your body in and out in and out ten ten times this way then you go to a different foot position third a position and they're all such little i mean those interesting because this is supposed to be like an internal organ massage which whatever i don't really know maybe if you're somebody that you want to be almost like a ball shape your feet your toes or on your bottom of the close to the edge of this carriage is as possible and your heels stay stay in one spot you're not going to because you're pushing the carriage you want to keep this in in alignment my shoulders should be over my hips hopefully and i'm a little bit rounded like a seam curve rate space here keep keep this space up as much as you can push the carriage out lower your heels come up and so this is massaging my internal organs because i'm pulling the carriage back and like tilting republican under me then you take a spring off go to a different a position with your arm so now my house is more open and then you'll do it finally no hands and i can't do this because i'm sliding but he gets more and more complex the better you're good deal like a monkey stretch in the nose or some reform or things quickly you can do things this is called nice stretches because it focuses on this muscle that's above your knee you know when we get older ladies get that little saggy creepiness they're good for that so you're basically grounded and you're pushing this carriage in and out that one kills my stomach i don't like my style yeah it's really the only thing moving freedoms yeah you think it's so easy but it is not you things standing you know so your own mess in all positions you can do things on here where your feet are in to introduce one of my vital vital part of the studio this is a millisecond tar she's a registered dietitian nutritionist she is currently getting her masters degree in nutritional integrated function nutrition ok integrative functional nutrition and i actually knew the list so when she was in kindergarten because she was the same age as my oldest son and they were in kindergarten class together and she looks the same that she did when she was five years old to say green eyes and she just made it so when i heard from melissa when she graduated from college she was teaching some fitness classes for me and incorporate the genetic test as part of my traditional nutrition counseling the specific test that i use essentially looks at differences among everyone's genes that might increase or decrease their need for certain nutrients or increase or decrease their risk of sort of like a cardiovascular disease risk factors like caffeine sensitivity sodium sensitivity sort of risk of blood sugar issues as well and that it does look at food intolerances too so anyone that's kind of wondering you know do they have issues with gluten or anything right does look at i go gluten free or a ery free act kind of gives you like a little comforting to know that i don't need to be on all these crazy fad diets they've got to such a straight a little bit and i work with people would incorporate the tests it was a while as their life factors and their histories and everything else so we kind of merge this new cycle it takes the guesswork out of what's the best diet for me exactly our diet but healthy eating habits exactly there is actually a whole portion for weight management things that involves you know are you a snack or do you would you do better with with certain meals or small frequent meals throughout the her to make sure that she is not overdoing it on sodium because over time that could increase our risk of high blood pressure and heart disease so we'd work with her and her diet plan to make sure she's meeting along the lines of probably around fifteen hundred milligrams of sodium a day and how often do you need to come in and talk to you usually with our comprehensive plan we have over six sessions so it could be over a year or longer your hands it depends on how the client and i work together and their progress in the raising there and how much is