It seems like it should be so simple and easy. Right?
But, most of us struggle to really get the hang of healthy, effective breathing mechanics. There are so many different ways to do it and cue it, it can get really confusing.
This is an image that I find very helpful. You see the person inhaling and exhaling. The trampoline represents the pelvic floor, where our core originates, and the bell is the ribcage.
In Pilates, we want to find some synchronicity or coordination between our breathing and our core activation. The idea of the diaphragm drawing down towards the floor as we inhale, then drawing up towards the sky as we exhale can facilitate activation of the pelvic floor and internal lift. It can also help us steer clear of unnecessary neck and shoulder tension.
Want more help with this?
Check out these videos…click here
Now that we are fully in summer mode, let's talk sunscreen. There's a lot of conflicting information about sunscreen as well as sun exposure out there. No matter who you trust, or what you believe - you probably want to avoid a sunburn.
Here is the link to the Environmental Working Group's 2018 Guide to Sunscreens. (click here)
It is free. In addition to their guide, they have some helpful tips as well as useful search tools.
Do you feel good about the sunscreen you use? Last year, I used their list to try a few brands for my trip to Hawaii. Even though I live in AZ, I'm pretty pale, burn easily, and have very sensitive skin. I found some great products, I especially liked those by Goddess Garden. Luckily, I timed it right and got them during the 25% off sale at Sprouts.
Do you have a favorite sunscreen? Feel free to share below!
I became a Pfilates certified instructor in April 2018. I really love the concepts and the results they are giving my clients and myself! I have been using the Pfilates repertoire as well as applying the principles to many other exercises in my group classes and private lessons.
I’m getting awesome feedback and look forward to exploring new ways to share and integrate the work.
What is Pfilates?
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)
Last month, I sent some info about a possible retreat in November. Due to construction at the resort, we have moved it to May 2019.
I am so excited to share this exciting opportunity with you!
This Biohacking & Nourishing Movement Retreat in May 2019 is a chance to rest, renew, and upgrade your life with me in paradise.
For more info, click below:
Registration is now open! There’s even an early bird discount, payment plan available, and a special treat for the first 4 reservations. We only have room for 12 participants max, so act now if you’re interested….
For those of you who don’t know- my sweet, old boy Winnie passed away in early April. It was sudden & swift, but I was there with him.
He was such a wonderful presence in my life and taught me so much about unconditional love, living fully in the moment, & pure joy in the simple things. Here is a picture of him expertly demonstrating pandiculation, which I highly encourage you to try right now!
Click here for a great article on it.
Do you believe that there is no joy without gratitude?
Do you find joy terrifying?
Then you will love this video.
“When we lose our tolerance for vulnerability, joy becomes foreboding.”
Vulnerability is terrifying for most of us.
How do we soften into it so that we get to feel all the good stuff?
In the video, they suggest an active gratitude practice. (here’s a post on gratitude)
What have you tried? and what has worked for you?
Need some help getting into gratitude or vulnerability?
Bulletproof Life Coaching might help.
Contact me for a complimentary first session at firstname.lastname@example.org or 602-614-0675.
I am considering hosting a retreat in early November in Punta Mita, Mexico. The location and services offered would be an amazing way to get ourselves ready for the holidays and the new year. Click the link below to check it out, the pictures are fantastic!
For more info, click below:
Want to join me?
I’d love to get an idea of who might be interested.
If this exact description or timing doesn’t work for you,
please feel free to let me know what might.
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.
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
9:30-10:30am Building Better Bones ($7 drop in) 4/4-5/23/18 #56567
Register Online Today!
For More Information: 480-350-5200
Want to Know More About Fascia?
One of my favorite experts just did a 2 part interview about fascia. It is very interesting- she covers a lot of ground and answers some very common questions in a clear, palatable manner.
Here are the Links:
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)