Dorothy Leung
As featured in Canadian Living Magazine , June ...

Pilates for Elite Soccer Athletes

Brenda Murillo, 4th year Kinesiology student at UofT & Soccer Varsity Athlete.  

Brenda Murillo, 4th year Kinesiology student at UofT & Soccer Varsity Athlete.  

Before this past week I had never really known much about Pilates. If I could sum up my thoughts about it, Pilates was for dancers and for older people who wanted to get back into fitness. I was aware of my ignorance on the topic and was excited to learn more about it. As I began working with Dorothy and observing clients, I quickly could tell that it was more challenging than I had previously thought. Although I knew it was good for core, the first thing that became apparent was just how great it is for core - literally every exercise includes core engagement. The question of if my core was strong enough was a thought passed through my mind many times in the days leading up to my first session. I went back and forth between thinking that it was going to be extremely hard, to convincing myself that it wouldn’t be too hard since there is quite a bit of core work included in my workouts for soccer. Then came time for the actual session, excited and nervous I took off my socks and shoes and stepped into the Pilates room. Right from the warm up, being on the reformer with the springs providing resistance was a much different feeling than I imagined it being. Just as I was becoming acquainted to the feeling and settling my emotions a bit so I could focus on the movements, I started to notice that my quads were burning already…. My QUADS. I did not expect that, being a soccer player I work my quads pretty frequently and so for them to be the first thing that was feeling fatigued, and for it to be during warm up, was quite surprising. Then we moved on to the bulk of the exercises. Something that right away was pretty surprising to me, was the amount of mental effort required. In the sessions that I had observed, the client was pretty proficient with the exercises and made things look fairly simple. In my session, I learned otherwise; there was a lot of coordination involved in most of the movements, so it took a little time to get the hang of it. It was really neat to gain an understanding about my body in a way that I hadn’t really had before. The control needed for the movements was very precise and caused me to focus on using the smaller (accessory) muscles in conjunction with the major muscles that generally just overpower my movements. Adding on to that, it was way more than just my core that was worked. My Pilates session was perhaps the most ‘full body’ workout that I have ever actually done. During the session I could feel many of my muscles working, and even immediately afterwards I felt sore, and knew that I definitely made gains in not only my core, but also my quads, glutes, inner-thighs, triceps and shoulders. It was such a well-rounded workout that I asked my strength and conditioning coach for the night off of our lift, and she happily complied. I walked around that day and the next feeling the satisfactory soreness that is always a sign of a good workout. What was even better was that at practice that night, my core was extremely engaged. I was definitely more solid - I didn’t move in tackles that were comparable to once that typically would knock me off balance a bit. This is a HUGE benefit that I experienced. Not only is being solid and balanced beneficial for performance and ball control, but also for injury prevention. This is probably the primary reason that I would continue doing Pilates as an athlete. The core engagement training and the amount of focus on knee movement combined with strengthening the muscles that primarily protect your knees (glutes and inner thighs), would definitely help decrease the chance that I might suffer from a knee injury - an injury that is quite common to female soccer players as well as many other athletes. Overall, while Pilates is quite different than any other training that I’ve ever done, it is something that I definitely see great value in, especially for athletes looking to improve performance and decrease injury risk, as well as for anyone else interested in gaining strength and overall fitness.

Student-Intern on Board

I am excited to be affiliated with the University of Toronto's Faculty of Kinesiology and Physical Education professional placement course. I welcome Brenda, my student intern, who will be under my mentorship for the next several months. She will get to observe, participate, and learn the many aspects of working as a Kinesiologist. Brenda has already proven to be a bright and enthusiastic young lady who keeps me on my toes! I am so happy to have her on board and for her to meet my clients. 

Brenda Murillo is a fourth year Kinesiology student-athlete at the University of Toronto. She is a member of the varsity women’s soccer team. Being a high performance athlete, she’s had lots of training both on field and in the weight room. She expanded her knowledge in the gym by working as a strength and conditioning coach intern at the Canadian Sport Institute Ontario. Passionate for sport, health and fitness, she is excited to work with myself to broaden her experience and add Pilates to her fitness repertoire. Aside from school and soccer, Brenda has always loved to give back to her community and help others. As a result of this, she was awarded the U of T Women’s Soccer Award of Merit in her first two years as well as the OUA East Community Service Award this past year. Looking forward, Brenda is interested in a career that will allow her to help others enhance their everyday lives.

Welcome, Brenda Murillo! 

As featured in Canadian Living Magazine , June 2016

Hi Everyone! I am excited to announce my photo and video shoot for Canadian Living magazine that I had to keep under wraps for the past 4 months until it was published. I'm so excited, this is my first magazine coverage. I hope you get to do some of the exercises at home. 

CoreWorkout_0616 (1) (1) (1).jpg

Here are some behind the scenes action:

13 Habits of Self Made Millionaires

Spring is around the corner and what a great time to fluff out the winter dust and renew yourself with vibrant, fresh energy. Mimicking is the greatest form of flattery and also a smart move! Finding yourself? Well according to Business Insider, all self-made millionaires had to start somewhere.

Much of their transformation from ordinary to seven-figure status can attributed to "rich habits," a term coined by Thomas C. Corley, who spent five years researching the daily habits of 177 self-made millionaires.

"From my research, I discovered that daily habits dictate how successful or unsuccessful you will be in life," he writes in his upcoming book "Change Your Habits, Change Your Life." "There is a cause and effect associated with habits. Habits are the cause of wealth, poverty, happiness, sadness, stress, good relationships, bad relationships, good health, or bad health."

The good news is all habits can be changed, Corley notes. Here are a few "rich habits" of self-made millionaires that you can start developing today:

 

1. They read consistently.

Bill Gates is an avid reader.The rich would rather be educated than entertained. As Corley writes, "Eighty-eight percent of the rich devote thirty minutes or more each day to self-education or self-improvement reading ... Most did not read for enter…

Bill Gates is an avid reader.

The rich would rather be educated than entertained. As Corley writes, "Eighty-eight percent of the rich devote thirty minutes or more each day to self-education or self-improvement reading ... Most did not read for entertainment ... The rich read to acquire or maintain knowledge."

Corley found that they tend to read three types of books: biographies of successful people, self-help or personal development, and history.

 

2. They exercise.

 "Seventy-six percent of the rich aerobically exercise 30 minutes or more every day," Corley reports. Aerobic exercise includes anything cardio, such as running, jogging, walking, or biking."Cardio is not only good for the body, but it's good for th…

 

"Seventy-six percent of the rich aerobically exercise 30 minutes or more every day," Corley reports. Aerobic exercise includes anything cardio, such as running, jogging, walking, or biking.

"Cardio is not only good for the body, but it's good for the brain," he writes. "It grows the neurons (brain cells) in the brain ... Exercise also increases the production of glucose. Glucose is brain fuel. The more fuel you feed your brain, the more it grows and the smarter you become."

 

3. They hang out with other successful people.

 "You are only as successful as those you frequently associate with," Corley writes. "The rich are always on the lookout for individuals who are goal-oriented, optimistic, enthusiastic, and who have an overall positive mental outlook."It's equally i…

 

"You are only as successful as those you frequently associate with," Corley writes. "The rich are always on the lookout for individuals who are goal-oriented, optimistic, enthusiastic, and who have an overall positive mental outlook."

It's equally important to avoid negative people and influences, Corley emphasizes: "Negative, destructive criticism will derail you from pursing success."

 

4. They pursue their own goals.

Spanx founder and self-made billionaire Sara Blakely."Pursuing your own dreams and goals creates the greatest long-term happiness and results in the greatest accumulation of wealth," Corley writes.While too many people make the mistake of chasing so…

Spanx founder and self-made billionaire Sara Blakely.

"Pursuing your own dreams and goals creates the greatest long-term happiness and results in the greatest accumulation of wealth," Corley writes.

While too many people make the mistake of chasing someone else's dream — such as their parents' — rich people define their own goals and pursue them relentlessly and passionately.

"Passion makes work fun," writes Corley. "Passion gives you the energy, persistence, and focus needed to overcome failures, mistakes, and rejection."

 

5. They get up early.

 Nearly 50% of the self-made millionaires in Corley's study woke up at least three hours before their workday actually began.It's a strategy to deal with inevitable daily disruptions, such as a meeting that went too long, egregious traffic, or havin…

 

Nearly 50% of the self-made millionaires in Corley's study woke up at least three hours before their workday actually began.

It's a strategy to deal with inevitable daily disruptions, such as a meeting that went too long, egregious traffic, or having to pick up your sick kid from school.

"These disruptions have a psychological effect on us. They can drip into our subconscious and eventually form the belief that we have no control over our life," Corley writes. "Getting up at five in the morning to tackle the top three things you want to accomplish in your day allows you to regain control of your life. It gives you a sense of confidence that you, indeed, direct your life."

6. They have multiple sources of income.

 "Self-made millionaires do not rely on one singular source of income," Corley states. "They develop multiple streams. Three seemed to be the magic number in my study ... Sixty-five percent had at least three streams of income that they created prio…

 

"Self-made millionaires do not rely on one singular source of income," Corley states. "They develop multiple streams. Three seemed to be the magic number in my study ... Sixty-five percent had at least three streams of income that they created prior to making their first million dollars."

Examples of these additional streams are real-estate rentals, stock market investments, and part-ownership in a side business.

 

7. They find and check in with mentors.

 "Finding a mentor puts you on the fast track to wealth accumulation," Corley writes."Success mentors do more than simply influence your life in some positive way," he continues. "They regularly and actively participate in your success by teaching y…

 

"Finding a mentor puts you on the fast track to wealth accumulation," Corley writes.

"Success mentors do more than simply influence your life in some positive way," he continues. "They regularly and actively participate in your success by teaching you what to do and what not to do. They share with you valuable life lessons they learned either from their own mentors or from the school of hard knocks."

 

8. They're positive.

Self-made billionaire Mark Cuban."Long-term success is only possible when you have a positive mental outlook," Corley states. "In my research, positivity was a hallmark of all the self-made millionaires."The problem for most people is that they're c…

Self-made billionaire Mark Cuban.

"Long-term success is only possible when you have a positive mental outlook," Corley states. "In my research, positivity was a hallmark of all the self-made millionaires."

The problem for most people is that they're completely unaware of their thoughts, positive or negative, he explains: "If you stop to listen to your thoughts, to be aware of them, you'd find most of them are negative. But you only realize you are having these negative thoughts when you force yourself to be aware of them. Awareness is the key."

 

9. They don't follow the herd.

"We so desire to blend in, to acclimate to society, to be a part of the herd, that we will do almost anything to avoid standing out in a crowd," Corley writes. Yet "failure to separate yourself from the herd is why most people never achieve success.…

"We so desire to blend in, to acclimate to society, to be a part of the herd, that we will do almost anything to avoid standing out in a crowd," Corley writes. Yet "failure to separate yourself from the herd is why most people never achieve success."

Successful people create their own new herd and then pull others into it, Corley says: "You want to separate yourself from the herd, create your own herd, and then get others to join it."

 

10. They have good etiquette.

 "Self-made millionaires have mastered certain rules of etiquette principles you have to master if you want to be a success," Corley writes.These include sending thank-you notes, acknowledging important life events, such as a wedding or birthday, ea…

 

"Self-made millionaires have mastered certain rules of etiquette principles you have to master if you want to be a success," Corley writes.

These include sending thank-you notes, acknowledging important life events, such as a wedding or birthday, eating politely and using table manners, and dressing properly for various social events.

 

11. They help others succeed.

 "Helping other success-minded people move forward in achieving their goals and dreams helps you succeed," Corley writes. "No one realizes success without a team of other success-minded people. The best way to create your team is to offer help to ot…

 

"Helping other success-minded people move forward in achieving their goals and dreams helps you succeed," Corley writes. "No one realizes success without a team of other success-minded people. The best way to create your team is to offer help to other success-minded people first."

You don't want to give help to anyone and everyone, Corley notes: "You want to focus on helping only those who are pursuing success, are optimistic, goal-oriented, positive, and uplifting."

 

12. They dedicate 15 to 30 minutes a day to just thinking.

 "Thinking is key to their success," Corley observes. The rich tend to think in isolation, in the mornings, and for at least 15 minutes every day."They spent time every day brainstorming with themselves about numerous things," he explains. The topic…

 

"Thinking is key to their success," Corley observes. The rich tend to think in isolation, in the mornings, and for at least 15 minutes every day.

"They spent time every day brainstorming with themselves about numerous things," he explains. The topics range from careers and finances to health and charity.

They ask questions such as, "What can I do to make more money? Does my job make me happy? Am I exercising enough? What other charities can I get involved in?"

13. They seek feedback.

 "Fear of criticism is the reason we do not seek feedback from others," Corley writes. "But feedback is essential to learning what is working and what isn't working. Feedback helps you understand if you are on the right track. Feedback criticism, go…

 

"Fear of criticism is the reason we do not seek feedback from others," Corley writes. "But feedback is essential to learning what is working and what isn't working. Feedback helps you understand if you are on the right track. Feedback criticism, good or bad, is a crucial element for learning and growth."

Additionally, it allows you to change course and experiment with a new career or business. As Corley says, "Feedback provides you with the information you will need in order to succeed in any venture."

March MATness begins. Get Creative- Get Selfied- Get Noticed!

So you fell off the January get-fit goals huh. Not to worry! Friends from all over the world will participate in the annual March MATness. Hosted by renowned instructor, Benjamin Degenhardt-this project grew in popularity and all levels are welcome to participate. You and your international squad will do the exercises, take the perfect photo, and upload onto social media. Walk away if I lost you at social media [kidding!].

Every day in March, participants across the global Pilates community share content related to Joseph Pilates’ traditional Mat exercises. IT’S NOT A CHALLENGE. IT’S NOT A CONTEST. IT’S A CELEBRATION OF UNIVERSAL PASSION.  

Be an active participants and observer by using the corresponding hashtags listed below. Here‘s how:

1. Pick an exercise from the list

You can pick as many exercises as you like… why not all 34?

1. #hundred
2. #rollup
3. #rollover
4. #onelegcircle
5. #rollingback
6. #onelegstretch
7. #doublelegstretch
8. #spinestretch
9. #rockerwithopenlegs
10. #corkscrew
11. #saw
12. #swandive
13. #onelegkick
14. #doublelegkick
15. #neckpull
16. #scissors and #bicycle
17. #shoulderbridge
18. #spinetwist
19. #jackknife
20. #sidekick
21. #teaser
22. #hiptwist
23. #swimming
24. #legpulls (front and back)
25. #kneelingsidekick
26. #sidebend
27. #boomerang
28. #seal and #crab
29. #rocking
30. #controlbalance
31. #pushup

2. Create something worth sharing

It could be a photograph, a video, musings, practice tips, a drawing… any form of creative expression is welcome!

3. Note the date(s) for each exercise

To synchronize the campaign, the number on the list above corresponds with the day of the exercise’s turn; March 15 is The Neck Pull, for example.

4. Add hashtags

To connect with everyone participating, use the corresponding hashtag as listed above with each exercise. HINT: add #marchmatness2016 and your public social media post will appear on this website!

5. Spread the word!

Post on Facebook, Twitter, Instagram, Vine, YouTube, your blog, tell your friends, offer a free Mat class… Be ready for a whole new audience to find you as they will be searching for the hashtag of the day!

6. Practice!

Simply search the hashtags to get inspired for your daily movement practice! Teachers of #thesix   R E P R E S E N T! See you on the Gram!

What does NBA All Stars and Pilates have in common? They do it!

What an exciting weekend it will be in Toronto with the NBA All-Star weekend starting Feb 12-14th! Here are some athletes that have amped up their routine by incorporating Pilates into their cross training. Because the looser you are, the more agile and less injury prone you will be. 

 

 

 

Workplace Pilates

       Jaime

       Jaime

What if your boss invested in your health by setting up a pilates studio in your workplace gym? And then flys a instructor over to give you private one on one lessons during work? Doesn't this sound like a place you would love to wake up to! To a lucky bunch, this really did happen.  

 In November 2015 I had the pleasure of meeting Jaime MacGillivray from Stellarton while he was in Toronto briefly. Jaime was new to pilates but had read about the benefits of Pilates and spine health over the years. And just after three sessions- he was hooked! Jaime thought it would be a great idea to introduce pilates to his staff and trusted me to help him outfit his gym with the pilates apparatus. Fast forward a month later, I helped him order a reformer tower unit , stability chair, jump board, and all the bells and whistles to keep him and his staff healthy.  Once all the equipment arrived just before the Christmas holidays, I flew out to the beautiful town of New Glasglow, Nova Scotia to help train Team Jaime. Everything about this was so exciting for me! 

New Glasgow, is a town in Pictou County, in the province of Nova Scotia, Canada

New Glasgow, is a town in Pictou County, in the province of Nova Scotia, Canada

Jaime is the founder of MacGillivray Insurance and Injury Law firm and runs a successful practice. When a tenant moved out of the building, he decided to transform that space into a gym for him and his staff. This provided both the convenience and the privacy for his staff to take advantage of. Everyone was enthusiastic about this. Jaime went all out with high end equipment. 

The common sentiment was that Jaime has one speed- full throttle. He's got the Oprah wow factor. This was not what I had imagine from injury lawyers. This place is cool- from elaborate Christmas company parties-car giveaway and designers bags full of cash to finer touches in the office like art pieces , Apple t.v., and vintage figurines. The best part were the people I met, so genuine and hospitable and welcomed me just like a cousin!

My three days in Nova Scotia were jammed packed with 7 people a day. The response and feedback were incredible. Everyone really enjoyed it and most importantly were excited to continue with it. I was asked to move there. Although my time was brief, I left so happy and fulfilled.  

 

To MacGillivray Law, you set a great example for all other employers to follow. I hope to see you guys again. Pilates on! 

 

Dorothy 2.0 website

I am so excited to relaunch my new and improved website. Dorothy 2.0! It is very true what they say about writer's block. It happens, and if you do not do something [anything] about it, it will drag on. Ernest Hemingway once said, 'writing is easy, just sit down at a typewriter and bleed'. Okay maybe its not that dramatic. But there is some truth to documentation- if its not written, it never happened. I have had a pretty incredible journey so far and it would be a disservice to not write about it! 

Beautiful Bermuda helping me [not] focus on my relaunch. November 2015.

Beautiful Bermuda helping me [not] focus on my relaunch. November 2015.

Heroes in Motion

After returning from Cambodia, I shared my work with the international community in hopes of inspiring more teachers to join this initiative, especially in Canada. I am honoured to be featured in this video prepared by Elizabeth Larkam. Here, you will see modified exercises and sequences to serve our clients. 

Prepared by Elizabeth Larkam, PMA®-CPT, for the November 2014 Annual Meeting - Heroes in Motion Panel Discussion, this film gives an overview of work being done around the world to assist clients who are facing profound physical challenges. The practitioners and clients featured here are associated with Elizabeth Larkam, and their work is identified as representative of the PMA’s Heroes in Motion initiative. Grateful thanks to Balanced Body for the editing and audio production of this video.

Heroes in Motion® is an international initiative founded by the Pilates Method Alliance, in recognition of Pilates instructors who are dedicated to facilitating functional movement with comfort and ease for those who experience severe impediments to motor control.

Notable Entrepreneur : Cakes + Pilates

 I had the pleasure of interviewing Ms. Lan Hee Hong, successful Cake Designer of her company in Hong Kong, Flour . From running design workshops to celebrity clienteles such as Harry Winston, she shares what success means and how she flourishes and keeps Pilates as her fitness secret.  

 

Before becoming a Cake Master, Lanhee was a International Primary School Teacher in Hong Kong for 20 years. A new chapter began when she decided to work for herself and pursue her passion for designing cakes. Fast forward a year later and this busy mom of two young boys runs a successful baking business and finds time to fit 3 workouts a week in the mornings. She defines success as being able to do what she loves with passion and determination. She is happy and grateful to spend quality time with her family on days off. It is about helping and inspiring young children to develop their self confidence and self esteem to achieve their own goals. It is also about earning the amount of money you had longed for with a great team that supports and believes in what she does.  

 'When I incorporated Pilates into my weekly schedule, it was a break away from my work, to get me into a different mode of thinking. The Pilates workout was always intense, i.e. teasers but doing it together with a small group of friends made it more fun. I always felt better after my workout, physically, mentally, and emotionally." 

Pursue your passion. Feed your mind and body. Find your tribe.