An Interview with Sally Cohen / Written by Alexandra Kahn
Most of you are familiar with Yoga and its benefits for flexibility, breathwork, balance, and mental strength. However, another similar form of exercise has been around for over 100 years, thanks to Joseph Pilates. In the early 1900s, German-born Joseph Pilates began developing a system of exercise he called Contrology. The original methodology behind what is now known as Pilates consisted of using the mind to control muscles and to focus on core muscles and breathing work to aid in balance and spinal support. While Pilates originated with only the mat method, it has evolved to include the Reformer and a variety of props to increase the difficulty and variety of exercise.
For surfers, the ability to hold one’s breath and stay calm underwater is essential. There is a need to balance, control the core, and stabilize both large and small muscles, factors which directly influence surf performance. We travel the world to surf in new places and spend endless hours in the ocean because it brings a sense of peace and a connection to nature. However, we can get injured when we attempt new tricks, get hit by someone’s board, or have an unfortunate freak accident. When these injuries take us out of the water, rehabilitation through exercise and flexibility helps us to return to the ocean. If you’ve used physical therapy, especially for leg, foot, or ankle injuries- you’ve probably done Pilates exercises or something similar!
I spoke with North Shore surfing native Sally Cohen about falling in love with Pilates. Sally’s sister Tina, also a surfer and fitness enthusiast, along with neighbor and owner of The Den, Chelsey, encouraged Sally to try Pilates when she was struggling with some injuries two years ago. Not keen on group workouts, she felt hesitant but reluctantly tried it. After one class, she never looked back and used Pilates to rehab her injury and get herself more fit than ever. Sally quickly saw the similarities to physical therapy but with a fun and challenging twist. She loved “the music, the supportive atmosphere, and knowing that everyone else is also working hard.” She realized she loved and needed to “have someone encouraging her to push a little further when her brain said stop.” She is now such a believer that she pursued her teaching certification to strengthen her practice and maybe one day teach at The Den, the studio she frequents.
FSM: Was it love at first class?
Sally: “Yes! I think the challenge is what makes it so addictive. You can always push yourself in class, and honestly, I don’t get as sore as I used to, which is a good sign. The best part is that it never gets easier—it’s always a challenge. It’s like surfing in that way: there’s always something to work on and improve.”
FSM: Do you have a favorite move?
Sally: “Yes! I absolutely love doing the reverse crunches. Basically, you’re pulling the Reformer in, and it creates weight resistance so that you’re really getting a crunch in your abs. But I honestly just love it all!”
FSM: Have you seen a correlation between your Pilates workouts and an improvement in your surfing?
Sally: “Pilates has helped a lot with balance, especially strengthening my legs and core. Balance is key in surfing, and Pilates has improved that for me. I love doing drop-knee cross-step turns, and the lunges in Pilates have helped with that.”
FSM: Which parts of Pilates specifically translate into helping your surfing the most?
Sally: “All of it! The balance, strength, and coordination you build in Pilates translate perfectly to surfing. My legs now have the strength and control to help me balance and push through more challenging moves on the wave, especially with cross-stepping.”
FSM: Has Pilates helped you identify imbalances or weaknesses in your fitness and allowed you to be more strategic with your training for surfing?
Sally: “Yeah, teaching Pilates has helped me become much more aware of how I exercise and distribute my weight. Since my foot injury, I have noticed that my body tends to compensate on one leg. I can feel my legs shaking, and that’s when I know I’m working on that imbalance. My left leg will always be weaker than my right, but that motivates me to keep working harder on it.”
FSM: Are there parts of surfing that make you better at certain moves in Pilates?
Sally: “Definitely. I find it’s easier for me to work with the arm straps in Pilates—especially when focusing on bicep, tricep, and rotator cuff strengthening because of the paddle power I’ve built through surfing. I notice other people struggle with those exercises more, but they come a lot more naturally for me.”
FSM: You practice mostly at The Den, but do you also take mat Pilates and practice in your hotel rooms or hotels while you travel?
Sally: “Yes, I definitely practice independently when traveling. Working out has been a huge part of my life, so I am motivated to do it anywhere. Sometimes, I use a foam roller or even a skateboard, which works as a prop for certain exercises! For anyone new to Pilates, I recommend having an instructor who can monitor and adjust your form so you get the most out of your workout.”
FSM: Have you tried Yoga or similar studio workouts before Pilates?
Sally: “Yes, I was already into HIIT workouts a lot, but Pilates has made me more mindful of my body and how I move. It has actually encouraged me to dive more into Yoga, which used to feel like a chore but now feels like a “practice.” I ran a lot before I broke my foot, but after the injury, I have focused more on strengthening my entire leg. Pilates is now a huge part of my weekly routine. I also attend DBACH Fitness on the North Shore for HIIT workouts.”
We discussed why HIIT classes were often a mixture of men and women and usually air on the male-dominated side, while the average Pilates class was usually all female. As a fitness modality started by a German man and used as a rehabilitation method for male soldiers, it’s interesting to note how the audience has changed over time.
Sally: “I think it’s female-dominated just because males undermine it. There is not one guy I’ve taken to class who doesn’t admit it’s the hardest class they’ve ever taken. I also think it is tailored a little more toward a woman’s body because there are a lot of inner thigh and leg or glute workouts, and women often seek out these body parts as areas for improvement. It’s all the workout moves that men avoid but should do. If anything, I think it’s better for men!”
Pilates is for anyone and will benefit everyone. It’s the type of exercise you can never master because there is always another exercise to try- more resistance, weight, flexibility, etc. One thing that makes Pilates so unique is the ability to modify exercises based on various body types, ages, injuries, handicaps, and skills. “HIIT workouts may seem more effective,” Sally said, “but it takes a toll on your body if you aren’t careful. It’s hard on your joints and highly impacts your body; I think lower-impact workouts are best for everyone- especially if you have any joints and weak areas.”
We all have those friends who say they do not want to go to a workout class because everyone is so fit or because they won’t be good enough. However, in a class like Pilates or Yoga, everyone is there to compete physically and mentally with themselves. We each show up to the studio, shut off the noise, remove the clutter, and focus on the task. We try as hard as we can in that moment, thinking of nothing but our posture or exercise. The only person we can disappoint is ourselves when we fail to show up because our ego or insecurity gets in the way. “I always tell my friends that no one will pay attention or look at them because it’s such a hard class. They’re only going to focus on themselves! It might look complicated, and the equipment and moves can initially be intimidating. However, doing anything for the first time is always a little scary.”
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