Four Graces Pilates Studio

Sarah's Blog

Sarah Malloy

Come here to find inspiration for healthy living, in and outside of the studio! 

Green Juice!

I have been enjoying the multi-faceted health benefits of my new favorite breakfast, the green juice!  This drink is jam-packed with vitamins & fiber and is low-calorie to boot!  Oh, and did I mention it's DELICIOUS?!? I like to add MINT to cool things off even more on these hot summer days!  What would you do to make this recipe your own?  Have fun!

  • 2 cups Spinach (or any greens!)
  • 2 cups Cucumber
  • 1 head of Celery
  • 1 bunch parsley
  • 2 Apples
  • 1/2 Avovado
  • 1 Lime
  • 1/2 Lemon
  • optional 1/2 inch ginger root




Did you know that Pilates as we know it today (named after Joseph Pilates, or Joe as we like to call him :), the originator of the method) was originally called "Contrology"? Why?  In his book , Joe explains that "the Pilates Method teaches you to be in control of your body and not at its mercy."  A huge part of this control is working from your CORE, your POWERHOUSE, your CENTER.  When these deep muscles are properly engaged we are able to thoughtfully engage specific muscle groups all the while feeling supported and in control of our movements.  This is just one of the many reasons Pilates is such an amazing method of exercise!  Interested in learning more about Pilates, taking a class or private, and gaining more graceful control of your body and life?  Call the studio or talk to a Four Graces instructor today!



These are the principles of Pilates established by Joseph Pilates in the 1920s and these same principles still resonate today.  Over the next 6 weeks, we'll take the time to focus on one principle at a time, examining it's importance in our Pilates practice.  So, let's get started shall we?!?  Here we go!


Often when I'm teaching the room is WAY TOO QUIET!  I want to hear that breathing...deep inhales, equally deep exhales...think oxygen factory.  So, how can just "breathing" help improve your Pilates workout? 

1. Lateral (or intercostal) breathing in Pilates encourages the ribcage to expand sideways on the inhale, therefore keeping your deep abdominal muscles activated and pulled in.  This "pulling in" sensation is increased on the exhale breath.

2. Your breath creates a sort of rhythm to the class.  Certain exercises require more dynamic force and a fluid breath pattern can recruit certain muscle groups while encouraging others to relax.

3.  Constant, fluid breath can relax rigid muscles, increase circulation and release stress.

So come on, breathe with us!!!

Happy 4th of July!

Independence Day makes me so grateful for all of the men and women who bravely serve our country and protect our freedom.  Did you know that the Four Graces offers a 20% discount to all members of our military?  It's our little way of saying thank you throughout the year.  The studio will be closed on Thursday to celebrate our nation (GO AMERICA!) and we hope you all have wonderful celebrations and enjoy yourselves immensely!  In this month's newsletter, you'll find some great tips to encourage you on your journey to health and wellness.  Small things like preparing your snacks before hand and drinking lots of water can make all the difference.  Stay cool and see you at the studio!!!


To give one more hour of your time to your well-being and the attainment of your fitness goals?

Research shows that when we take care of ourselves, mind/body/spirit, we are able to better take care of others.

Yes, this may seem like a very "self-serving" idea on our part, you come to class, we bring in the dough.  But, as you know, that's not what we're about!  We want you to have the fullest, healthiest, happiest life!   So, set that goal and get to the Barre, Reformer or TRX once more a week :) 


Hi everyone!  I cannot believe it's June!  It's almost officially summer.  But really, don't we all count this as the start of summer anyway?  I sure do!  We all tend to get busy in the summer - trips to the lake, kids on vacation, more daytime hours to spend doing all those things we put off in the winter.  We hope you'll find time to fit us into your summertime schedule!  As I got to thinking about that, I decided a little coaxing couldn't hurt Wink so, we are offering 2-FOR-1 Duets during June and July.  Take a peek at our "Specials" page to learn more.  See ya soon! 

Memorial Day

Happy Memorial Day, friends!  On behalf of all of us here at Four Graces, I'd like to thank all of the service men and women who have given so much of themselves in the name of maintaining all of our freedoms.  Please remember, we have a military discount of 20% off all of the time as our way of saying "thanks" year round!

Mother's Day

With Mother's Day just around the corner, we got to thinking about all of the special women in our lives.  As a Pilates instructor, I get the opportunity to get to know AMAZING women each and every day.  Part of what makes Pilates so unique and special is that it is so personalized.  In order to get the most out of it you have to put all of yourself into the process, Mind, Body, and Spirit and it is a great gift to get to know clients in this way.  So, to say thank you to the women in our lives, we are running a Mother's Day Special - 20% off of all packages through Sunday. We hope that you have a wonderful weekend (we're open Sunday if you want to treat yourself to a great class!) and we'll see ya soon!


What a beautiful day!  It's days like today, when the sun is shining and the tulips are awakening, that I really feel SPRING IS HERE!  Spring is a wonderful time of renewal.  It's like a fresh start - so why don't we us this time as an opportunity to freshen up, liven up, invigorate!  S.P.R.I.N.G   C.L.E.A.N.I.N.G.  It isn't just about flipping the mattress and cleaning the windows.  It's about re-awakening your spirit and mind.  For me, Pilates is the ultimate way to do this.  Your core/center/powerhouse warms and your limbs feel freer, longer, stronger after a good Pilates class.  So, join us!  Choose a class (they all have a Pilates foundation) and welcome in SPRING!

Drink Lots of Water

Water is essential to your health. It is a major part of the body's cells and it also cushions  and lubricates the brain and joints.  Drink more water, stay smart and come to class. We'd love to see you.

Have you tried TRX?

Clients are loving the results and the amazing and thorough instruction in their TRX classes!  When TRX came onto my radar a few months ago I knew that Four Graces clients would love it.  This workout will give you the a sleek physique and lots of energy, so come find out what all the talk is about by taking your first class!

Our New Website is Live!

It's finally here and we're excited about it! Our new website is live and is easier than ever to navigate.  Let us know what you think and come back soon.