Improve and Enhance Your Pelvic Floor Fitness
(why is this important? click here..)  


When:
Saturday February 8th, 2020 from 2-4:15pm
There was a time change- we will now start at 2pm!
(please arrive 10-15 mins early to get checked in)


Where:
Spirit of Yoga
1420 E Southern Ave, Tempe, AZ 85282


Description:

Your pelvic floor health and fitness can (negatively or positively) affect efficient core activation, continence, sexual health, recovering from pregnancy, and more. It is possible to significantly improve symptoms quickly by learning and practicing these strategies. 


We will explore a general idea of relevant anatomical landmarks without getting too mired up in the details.
With that information in mind, we will explore and create successful ways for you to engage your pelvic floor.
Once you get the hang of that, we will start developing and enhancing the coordination of your pelvic floor, core, and breathing.
You will learn specific exercises to work on at home, and these new skills will translate easily into many everyday movements.


Men and women are welcome! This workshop is open to a variety of fitness levels, but please make sure that you can get up & down off the floor unassisted.


Registration is capped at 20 participants to allow for individualized attention.


Price:
$75 early bird-registration until January 7th, 2020.
$85 January 8-February 7th, 2020
$90 at the door


(If you have taken this workshop before, please contact me directly at pframe@cox.net for a discounted price)


Register now to guarantee your spot!  

What you get:
- 2 hour and 15 minute workshop.
- A coreageous ball that you will use in the workshop and take home with you to allow for continuity in your practice.
- Access to online videos to supplement and support you after the workshop.


*All purchases are non-refundable. Credit may be applied to another workshop at Pippa's discretion.


Register now to guarantee your spot!  

Questions? click here 

New faces are always welcome, returning ones too! 

(If you’re in the group classes and need some extra help, please bear in mind that you can always book a private mat lesson to get some one on one attention and personal corrections. )


The next session starts on 4/3….
Registration is still open!
(There is no class 4/1 for Cesar Chavez Day, there may be some confusion because it is listed differently in a few places.)


Wednesdays 
9:30-10:30am Building Better Bones  4/3-5/22    #60609     $42
($7 drop in)


Mondays
5:30-6:30pm Intro to Pilates 4/8-5/20    #60611    $42
 
6:30-7:30pm Pilates & Stretch 4/8-5/20    #60610    $42
 
 Register Online Today!
www.tempe.gov/brochure
For More Information: 480-350-5200



Current Classes:
Mondays
5:30-6:30pm Intro to Pilates 1/7-3/25    #60608    
 
6:30-7:30pm Pilates & Stretch 1/7-3/25    #60607    
 
Wednesdays 
9:30-10:30am Building Better Bones 1/16-3/27    #60606    
$7 drop in


Have some questions? Click here to contact me directly

Most of us understand the importance or benefits of training for exercise, especially specific practices such as Pilates, Yoga, running, jumping or lifting. We see the direct correlation between good or ideal form and alignment with athletic abilities as well as injury prevention. 


We work our full body movements (squats)  as well as isolated areas. (biceps, quads, abs etc.)


What about the pelvic floor?


How do you feel when you laugh, cough, or sneeze? Is anything else happening?​

Where or what is my pelvic floor?
Imagine the area between your pubic bone and tailbone, then your two sitbones. Then, visualize those 4 points coming in towards center and up towards the sky. That area is your pelvic floor or diaphragm.  Want more detail? Watch this you tube video, it is an anatomically correct 3D tutorial. 


Why is it important? 
This area is responsible for bladder control. bowel control, sexual function, support of the reproductive organs, and is often seen as the foundation or deepest layer of our core. 


Some pelvic floor disorders are overactive bladder (OAB) or urinary urgency, stress urinary incontinence (leaking), pelvic organ prolapse (POP), and chronic pelvic pain. 


Are there other parts of our body or activities we could improve by training this area? Yes! Posture, SI dysfunction, chronic lower back pain, gait, and more. 


Do I have to isolate it in order to work or strengthen it? No! In fact when we use facilitated muscular contraction by recruiting other areas such as the glutes, transverses abdominus, or hip muscles we get a much stronger connection. 


Why do we need to add different forms of training?
The pelvic floor muscles are composed of both fast twitch (fast contraction time, fast fatigue) and slow twitch (endurance) fibers. They require different types of challenges to improve fitness, and we ideally want balance in the ability of these fibers. Traditional plyometric training can hypertrophy or enlarge the fast twitch fibers. Too much bracing or static training isn’t ideal either. We want a dynamic, strong, and adaptable pelvic floor so we train for endurance, coordination, and strength. 


How can I tell if I’m doing it correctly?
There are specific ways to measure contraction or activation of this area, but they aren’t always necessary. When we try different exercises (in different relationships to gravity) and work that idea of facilitated muscular contraction (getting other areas involved to feel more of an action) you can usually start to develop a more fine tuned awareness. 


Once you find your most successful exercises to practice, consistency is key.
Just a few minutes every or most days will have a huge impact! 


Want to learn more?
Register for my pelvic floor training workshop. (click here)
Read my blog post on my Pfilates training. (click here)
Contact me to set up a one on one Pilates session. (click here)

Classes start on Monday 9/10! 

Registration opens 8/13 for residents and 8/20 for non-residents. 



Mondays
5:30-6:30pm      Intro to Pilates      9/10-12/10/18    #58571    $70
No Class: 11/12
 
6:30-7:30pm      Pilates & Stretch      9/10-12/10    #58570    $70
No Class: 11/12
 
Wednesdays 
9:30-10:30am      Building Better Bones  9/12-12/12    #59569     $74
($7 drop in) 


 
Register Online Today!
www.tempe.gov/brochure
For More Information: 480-350-5200



Interested in trying a group class but feel a bit intimidated? or not sure it will work for you?
Click here to connect with me and we can figure it out together

Hey guys!


So- I often get asked what kind of Pilates is “the best.”


As you can imagine, there are lots of differing opinions out there. 


Mine happens to be that “the best” kind of Pilates is the kind that you can do safely, pain-free, and consistently. If it also feels awesome and is fun or you are encouraged by your progress, then I endorse it even more fully! 


I have summarized some of the pros and cons below based upon my training, experience, and professional opinion. If you have some thoughts you’d like to share below in the comments, I’d love to see them!


Overall Benefits of Pilates

• can be modified to work for every body
• improved strength, mobility, and coordination
• Improved static and dynamic posture 
• improved balance & fall prevention
• increased confidence in movement ability 
• improved mood
• injury prevention
• increased mental focus & productivity
• improved breathing/lung fitness 
• stress management
• mind body connection
• a great supplement to other workouts or activities
• promotes active and healthy aging

The list goes on and on, but those are some of the highlights.


Benefits of Private Lessons:

• Everything is designed and taught to meet your unique needs.
• You will be able to learn and progress at your own pace.
• Avoid overwhelm & frustration, you can stop and ask as many questions as you need without feeling embarrassed or that you are slowing the class down
• Props that help you achieve the intent and “get the feeling” of each exercise will support you in having positive movement experiences
• The instructor will make sure you get the specific corrections you need, and can even modify the exercise on the spot to help you find a way to do it correctly. 
• The machines/apparatus are so amazing! and fun…
• It is a great way for people with significant health or physical challenges to safely exercise.
• You don’t have to be able to get up and down off of the floor.
• Create a smooth, safe transition back to full activity after an injury or illness. 

Benefits of Group Classes:

• Great social interaction & connection with like minded individuals
• You can ask questions that the instructor can answer immediately
• You will get corrections in addition to helpful cues 
• lower price point that private lessons

Benefits of Videos:

• convenience, no travel time
• can be done whenever it fits into your busy schedule
• you are still doing Pilates!
• can be a helpful option when traveling or to supplement the rest of your lessons or classes. 

Benefits of Mixing the Modalities:

• Variety will prevent boredom and encourage consistency
• Reduce the effects of our sedentary lifestyles by including more mindful or healthy movement
• It makes you feel empowered when you can adapt your practice to work for you

What works for you? 
Please feel free to comment or ask questions below.


If you are interested in trying some private lessons or need some guidance on adding some Pilates into your life, click here to contact me directly.

The Pfilates program was created by Dr Bruce Crawford to provide a more effective alternative to current options for pelvic floor conditioning. Like any other fitness program, success relies upon consistency and ongoing attention.


How can it help me?
Dr. Crawford asserts that bladder control is a fitness issue. His respected research and documented results prove the success of this method. Check out his website by clicking here. 


Are you experiencing incontinence, increased frequency, or urgency to urinate? Do you feel like you’d like to get up fewer times at night to urinate? Do you find yourself constantly making sure you know where the restrooms are? Do you want some help, but feel like these symptoms are just part of aging or you’re too embarrassed to ask? Have you tried other methods and been left disappointed or frustrated?


What are the statistics for improvement? There has been a documented 74% improvement in subjective bladder symptoms (urgency, frequency, incontinence) within a 4-6 week period. 


Once you get the coordination and awareness to effectively & efficiently recruit your pelvic floor and the appropriate co-contractors, it can improve your overall fitness level. Many of my students have been responding very positively and feeling like they are getting more bang for their buck in their workouts. Our sessions or classes seem more intense, and they are experiencing obvious gains in their strength, balance, and coordination. 


What are the benefits of doing Pfilates focused private lessons with Pippa?
We will assess your beginning point and strategize your plan. There are many options, it is simply a matter of deciding what will work best for you.  


- You could start taking private Pilates sessions with me where we integrate the Pfilates work into each session in order to review, fine tune, and adapt your home practice as needed. You’ll receive consistent feedback, encouragement, and opportunities to ask questions. 


- You could also come in once at the beginning of your program. You would receive specialized cueing, pick the 3 Pfilates exercises for your daily practice, and create some accountability measures to ensure your success. You would then work on your daily practice for few weeks on your own, and we'd re-check and adjust as needed every 4-6 weeks. 


- You could buy the official Pfilates kit with helpful tools & resources, or simply add exercises as a daily practice and track symptoms or improvement on your own. (click here)


Want to try it?
Contact me (click here)

Check out the official Pfilates site (click here)