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 

Fall 2019 class registration for Tempe residents begins on Monday, August 12th.

Non-Resident registration begins on Monday, August 19th.

Online registration: www.tempe.gov/brochure
 
Exercise; Building Better Bones
Stop bone loss and restore bone mass. Pilates-based exercises strengthen muscles, increase flexibility and improve balance. Focus on reversal of bone loss, injury prevention and functional fitness to help avoid falls, alleviate pain and maintain independence. No class 11/27.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63567   16 yrs+           W        9/11-12/11     9:30-10:30 a.m.        KRC
 
Exercise; Introduction to Pilates
Pilates strengthens and tones your core, enhances balance and improves posture. Learn the concepts and fundamentals of the Pilates techniques while getting a full body workout. Class starts with a gentle warm-up, evolves into a challenging Pilates mat workout and finishes with a series of stretches. No class 11/11.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63602   16 yrs+           M         9/9-12/9          5:30-6:30 p.m.           KRC
 
Exercise; Pilates & Stretch
Join us for this multi-level class that combines Pilates exercises with effective stretching techniques to increase strength and flexibility for your entire body. Major areas of focus are the core, stability work, coordination, breathing and relaxation. Prior experience is not required. All levels welcome. No class 11/11.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63601     16 yrs+           M         9/9-12/9          6:30-7:30 p.m.           KRC
 

Hope to see you there!

Classes didn't meet this week due to the Holiday (I missed you guys!) and everyone's schedules get a bit wonky in the summer. Since consistency is key, how can you adapt in order to keep moving and feeling as good as possible?

1. Give yourself options (self-practice, do a full length video, do a few shorter you tube videos put together, book a private lesson when you can't get to group class, attend a group class when you can't get to your usual weekly private lesson, etc etc)

2. Schedule it in! or it probably won't happen. What works best for your internal body clock and your life schedule? I suggest putting it in to your calendar and blocking the time out. 

3. Have a quick response to the "why" of it. Know your motivation and condense it into one sentence, as concisely as possible. This will quiet your inner critic, excuses, and any pushback you get from the outside world. Mine is "because it's important- I want to be strong, capable, and healthy enough to do everything I want to do." What's yours? You can always start with a rough draft and keep refining it. 

See you in class next week!

In the meantime, here's a link to a 25 minute workout.

and one of the first videos I made...

I recently read this article through the NPR app on my phone. The overall takeaway is that the risk is still safer than being sedentary. I totally agree!

However, while I think it is awesome that they are doing the research and finding the correlations between who is likely to get a fracture and how it may impact their lives……
I completely disagree with their advice. 


“recognize the limits of your strength, he advises, and maybe work on training the dog not to pull on the leash.”


What?????


I mean, yes- train your dog, but recognize the limits of your strength?


How about any or all of the following:
- improve your balance
- focus on fall prevention
- roll out your feet and do some exercises to improve awareness in your feet
- learn how to safely increase strength and mobility 



I could go on and on, but you get the drift.
Balance is a skill. It gets better with practice.
You can improve your bone density, strength, and gait. 


How?


Pilates! 


Want to know more? Click here
Want to try a one on one Pilates lesson on the apparatus? Click here 
or scroll down to my last post for info on group classes...

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