Sonje Mayo

You're never too old to look and feel better

"As we age, we need to eat and exercise wisely," says Sonje Mayo, former professional dancer/choreographer/physical therapist and 65-year old Pilates instructor. 

Sonje's tips for eating and exercising:

1. Get your heartbeat up for 21 minutes max several times each week. Getting on a machine for 45 minutes is pointless. You want minimal wear and tear on your joints. 
2. Your core is everything, not only to protect your back, but to take the weight off your legs as we age. 
3. Martha Graham used to say, "Don't come with a bald face" to class. Hair is very important. If you look good, you feel good.
4. Don't eat HUGE portions. Protein the size of your palm, that's all you need at a serving.
5. Worst food someone can eat is sugar. 
6. Eat the fat, just don't eat this low fat nonsense. If you're going to eat butter or eat cheese, eat the real thing. BUT eat less!
7. Eat fruits and vegetables. Any kind. Whatever's seasonal. 

Sonje's Story

At first, Sonje Mayo's charming South African accent is a tad distracting. The same is true of her physique. At 65-years old, she has some wrinkles, but she moves like a 20-something ballet dancer. No lie. No exaggeration. Honest-to-God truth.

"Hello, my darling. Come in, sit down. Let's get to know each other," she said, during my initial consultation. A friend/yoga instructor suggested I meet her. For nearly a year, my back was causing all sorts of pain. After a series of x-rays, a Cat Scan, several cortisone shots and months of chiropractic adjustments and treatments - all covered by medical insurance - I wasn't any better.

So I scheduled a series of Pilates classes with Sonje Mayo, some private, some "duo" classes using the equipment and a series of group mat classes. It was during my first mat class that I had, let's call it, my "wake-up call."

Lying on my back with my legs at a 45-degree angle, I listened to Sonje count. At any moment, I thought she would complement me on my form. Instead, I glanced down to find her French manicured finger nail pointing an inch above my navel.

"Pull it eein, eein and up!" she cried. "Tuck your ribs, elongate your tail bone. Come on now! I don't want to see any sausage rolls! Pull it eein! Pull it eein and UP!"

In that split second, I realized that behind the proper accent and inside that sculpted body was a perfectionist who expects her clients to stay focused and not just go through the motions. I was there to work hard, get stronger and hopefully eliminate the pain in my back.

Truth be known, Sonje hates slackers. If you're hurt, that's different. If you're lazy, no excuse. And if you whine? Well, take my word, just don't. In hindsight, it's what I should have expected from an acclaimed internationally known choreographer.

Talk about a core workout!
The black platform is attached by springs below the bar that Sonje Mayo's feet are resting on. Using her core strength, she moves the black platform to the left then slides it back carefully so the springs don't slam. 

It's also what I'd expect of a former Alvin Ailey dancer and physical therapist. She's focused on one thing and that's to make her clients' cores stronger and in so doing, protect their backs and knees.