This exercise helps strengthen the muscles around your patella (kneecap) while also improving how the kneecap glides, the knee folds, how far you can straighten your knee, and your foot/ankle alignment all at the same time.


You can do this as a rehab exercise on it’s own, or as a warm up for other activities where you need to be stable & confident with your knees.


Adjust your reps & intensity as needed, add more reps than shown here or a resistance loop/band around your thighs for more of a challenge. Reduce the height of the ball or number of reps if it feels like too much.



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Classes at Kiwanis Recreation Center
Classes start on Tuesday 4/2/18 
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. 

Mondays

5:30-6:30pm Intro to Pilates 4/2-5/21/18    #56569    
 
6:30-7:30pm Pilates & Stretch 4/2-5/21/18    #56568    


Wednesdays 
9:30-10:30am Building Better Bones ($7 drop in) 4/4-5/23/18    #56567    

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

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.

When I was training to be a professional dancer, the focus on cardio outside the dance studio to stay lean was pretty intense. We were instructed to stay in the “fat burning zone” which translated to moderate intensity for longer workouts. As a result of my Bulletproof Life Coach training, I learned about a lot of new science which has helped inform some new strategies for myself as well as my clients. Everything I do for my cardio training seems more efficient, and my body feels better! At times, it still blows my mind that it can really be this effective in a relatively short duration. 


Mark Sisson’s article “A Case Against Cardio (from a Former Mileage King)” is a great resource if you want to know a bit more of the science and delve a bit deeper. He sums up the effects of his approach, “Something “primal” was happening and it made total sense in the context of the DNA blueprint. I was training like my hunter-gatherer ancestors, building my aerobic capacity slowly and steadily without overstressing my adrenals or my immune system, training my body to derive more energy from fats (and not glucose), requiring far fewer carbohydrate calories from my diet, and building muscle with occasional quick bursts of speed and intensity. I was suddenly both fit AND healthy. My Primal Health system was kicking in and it all made perfect sense.” 


What is Bulletproof Life Coaching? It is upgraded and highly efficient life-coaching, solid presence based techniques enhanced and informed by cutting edge life and health hacks (short cuts to minimize time or effort and maximize effects) 




Interested learning more? Contact me for a complimentary first session at pframe@cox.net or 602-614-0675.



To check out Mark's full article:
https://www.marksdailyapple.com/case-against-cardio/

​

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.