We all know that warming up is a good idea before we engage in any big activity.

Have you ever considered adding in a quick warm up in the morning to prepare your body and mind for everyday life? Connecting to your body while moving and breathing with intention are powerful tools that can set you up for a successful, pain-free day. You don't have to have any fancy equipment or even do the same exact exercises every day to reap the benefits. 

I get feedback from many clients that they feel stiff or are in pain when they first get out of bed. I invariably as them if they are doing some specific movements (that they already know) to get their body moving, increase circulation, and ease any pain. The answer is usually no for a variety of reasons. The underlying issue is often that they aren't aware of their control of the situation. They aren't accessing the tools they posses to feel better and/or haven't made the conscious choice to use them.

I recently went through a quick warm up sequence with a client who came in feeling terrible, uncomfortable, and frustrated with her body. We focused on breathing deeply, engaging her core, and included 3 or 4 really simple movements in a quadruped position. She was amazed at how much better she felt. She was even more amazed that she already knew all these movements and could have done them as soon as she started to feel stiff & achy. I didn't want her to memorize the sequence we did, I encouraged her to try to remember that she has skills and could use them as needed. 

Now I'm not saying that a short warm up will fix or heal everything, but I can safely say that it will help you to feel better (on many levels.)  Try it and see!


Not sure where to start or what to include in your warm up? 
- come join us at Kiwanis for a group class (click here) 

​- book a private mat lesson with me (click here)

- check out my You Tube Channel (click here)

- buy a video (click here)

Happy Practicing!

Our feet don't often get the love and attention they need.
Try these 2 videos back to back, they are a powerful combo and a treat for your feet! 

Want to learn more?
 A pinky ball works fine, but if you want to delve deeper I suggest getting a set of yoga tune up balls.
Jill Miller also has some excellent videos for purchase. (click here)

Rather learn in person? Schedule a mat pilates session with me and we can create a personalized program. You can even video the sequence as we do it on your phone so that you can practice with visual aid and my cueing. You can contact me for at pframe@cox.net or 602-614-0675.

Improve your pelvic alignment, glute strength, core activation, and overall balance in under 3 minutes with this simple yet effective video. 


This video is designed to follow "Standing Hip Hikes"  and "Standing Hip Series- Part Two."
https://www.youtube.com/watch?v=rSWpmo-PbBc&t=4s


For some more quick fix videos, check out this link:
www.youtube.com/channel/UC_7oXpjsFXs_9BRxLN

Classes at Kiwanis Recreation Center
Classes start on Wednesday 1/17!
Registration is open….
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. 


Wednesdays 
9:30-10:30am Building Better Bones ($7 drop in)  1/17-3/28    #56504     $59


Mondays

5:30-6:30pm Intro to Pilates 1/22-3/26    #56514    $49
No Class: 2/19
 
6:30-7:30pm Pilates & Stretch 1/22-3/26    #56513    $49
No Class: 2/19
 

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

Classes at Kiwanis Recreation Center
Classes are ongoing through mid- December. Registration for next session started 12/4/17. 

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. 


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






Mondays
5:30-6:30pm Intro to Pilates 1/22-3/26    #56514    $49
No Class: 2/19
 
6:30-7:30pm Pilates & Stretch 1/22-3/26    #56513    $49
No Class: 2/19
 
Wednesdays 
9:30-10:30am Building Better Bones ($7 drop in)  1/17-3/28    #56504     $59

Gift Certificates Available
Do you want to give FST sessions, Pilates mat or equipment lessons, or some life-coaching to someone? Do you want to put any of those items on your wish list? Gift certificates are available! Contact me for details. 

Hi!

Hope your Fall Season is off to a great start! I just got back from Pasadena, CA where I attended the kickoff session for the Bulletproof Lifestyle Coaching training and their international conference. I really enjoyed myself, and not just because I got to sneak in a healthy amount of dancing at some of the amazing venues in L.A….

October is an exciting and busy month for me. First, I’ll be teaching an open group stretching class at the AZ Swing Jam event in Phoenix on Saturday, October 7th. If you’ve ever wanted to learn Lindy Hop and/or Balboa, this is a great place to start. If you just want to drop in for a relaxing stretch class, I’d love to see you there! (click here for more info)

I’ll be taking my yearly trip to Kauai, HI. Classes at Kiwanis will be held as usual, thanks to Liza and Sharla! I’ll post the schedule below in case you haven’t tried them and want to drop in. 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 Pilates Method Alliance Conference is here in Phoenix at the end of October. I’ll be attending the full weekend so I’ll get to take all kinds of workshops, try out new props and tools, as well as connect with my colleagues from all over the world. These conferences keep my skills current and my teaching inspired, in addition to feeling connected to my Pilates community. Hopefully, all this good stuff gets conveyed to my students in classes and one on one sessions! (click here for more info)

​
This month’s You Tube video is on how to safely do a forward fold, and some healthy options that may meet your needs even more efficiently. ​

Please feel free to contact me if you have any questions or need any more information.
​Wishing you a happy, healthy October!