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Take Class with Me this Week!

11/20/2020

Movement Breaks: Why, When, & How

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Why? 
Here are just a few solid reasons...

1. They reduce stiffness and tension in your body from being “sedentary” i.e. not moving, or in one position for a period of time like sitting or standing at your desk, driving, even resting on your couch

2. It increases productivity! (not sure about this one? check out the Pomodoro technique, it’s real thing!)

3. Physical movement can get you out of the stress cycle, even if the actual stressor isn’t going away! (helloooo covid!) Here’s a great podcast on that topic. brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress-cycle/



When? 
According to the Pomodoro method, it’s ideal to take a 5 minute break after every 25 minute block of work and then after about 4 of those cycles you take a full 15-20 minute break. There’s loads of free apps that you can set the timers on, I just use the timer in my phone. 

I encourage you to play around with that timing to make it work for you! Depending on the day, the task, and my focus I might need to do longer or shorter work periods and/or breaks. 

The important thing is to actually take the (relatively) frequent movement breaks!


How?


5 easy & free ways to take a movement break 

    1. Make a list of small, short mindless tasks that take 5 minutes or less that require getting up, changing where your eyes are focusing, and moving around. 
    
    2. Try some HIIT style intervals using simple movements like Squats, Jumping Jacks, or Leg Kicks for 30 seconds then 10 seconds of walking or marching in place. In 5 minutes, you should be able to get through about 7 cycles with a short cool down. (don’t forget to hydrate!)

    3. Do a standing version of the hundred series breaths. Pulse your arms with each breath as you inhale for 5 breaths and exhale for 5 breaths. Try lifting one foot off for the the first half, then the other for the second half. 

    4. Have a dance party! Play a song you love and get dancing…or at least away from your desk and moving your body. 
    
    5. Do my neck & shoulder video on you tube. If you’ve been sitting, try it standing. If you’ve been standing, try it seated! 


or keep trying different ideas until you find your faves! 

I promise you’ll feel better on so many levels and your body will love you for it. 

I’d love to hear how it goes! (email me)


11/6/2020

November Community Roll Out!

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Let’s talk about the upcoming Community Roll Out!


We’re going to do some Saturday afternoon foam rolling together (via zoom) and then donate all the profits to St. Mary’s Food Bank here in Phoenix  💫 


If you don’t know much about all the wonderful work they do, please check them out @stmarysfoodbank or https://www.firstfoodbank.org/give/


Can’t attend live? You’ll have access to the recording for a full week afterwards.
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How many of these can raise the funds for? As you can see from the pic, every $100 we send in provides 700 meals this Thanksgiving. 

​Every person counts!
Please feel free to invite friends, family, workout buddies, or your social media community to join us. 

Tip: the easiest way to do that is to save and share the graphic below with all the info on it. 

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Sign Me Up!

7/27/2020

Foam Roller Master Class!

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Foam rolling can help restore balance to your whole body, and potentially become an essential aspect of your self-care.  


Saturday 9/19/20  
 1-2:30pm  via Zoom 

$25-35 sliding scale
Register Now! 
(you must use this link and buy only this class to access the sliding scale option,
otherwise it will show up as the averaged price of $30)




In this master class, you will explore and learn how to use your foam roller as an effective self-myofascial release tool. When done mindfully and strategically, it can help relieve chronic muscle tightness or pain, increase circulation to reduce soreness, and improve your overall mobility.



Things we will cover:
- General strategies & tips on how to approach using the foam roller effectively
- How to avoid common mistakes and avoid injuries or preventable soreness 
- Specific exercises with lots of options or modifications for a full body experience
- Question & answer time at the end of the class

*You will have access to a recording of the class for 1 week after it meets live so that you can focus on feeling and learning as we go, then review the information afterwards.*



What You’ll Need:
- Plenty of open floor space
- I suggest a thin yoga mat, especially if you’ll be on a hard floor. 
- Some other padding or supportive surfaces around like a few towels, blankets, or blocks.

- 1 Moderate Foam Roller (definitely not firm, and soft may not give you enough resistance)
Here’s my favorite:
Optp Foam Roller- comes in blue or green

Here's a solid choice at a lower price point:
AXIS Standard Foam Roller- silver


Questions? click here to contact me 

Want to Register Now? click here 

9/14/2018

Why is Pelvic Floor Training Important?

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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?​

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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)
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9/7/2018 0 Comments

Fall Group Classes Start Soon!

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Classes start on Monday 9/10! 

Registration is still open.
All the classes have made minimum enrollment, so all the options below are available. 



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
0 Comments

8/17/2018 0 Comments

Fall Classes at Kiwanis Recreation Center

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

0 Comments

8/3/2018 1 Comment

Pelvic Floor Training Workshop

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When:
Saturday September 29th 1-3pm
(please arrive 10-15 mins early to get checked in)


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

(parking details will be included in your confirmation email)

​Description:

Your pelvic floor health and fitness can (negatively or positively) affect efficient core activation, continence, sexual health, recovering from pregnancy, and more. 

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. (which will increase the efficacy and results of your exercises)

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. (click here for more info on Pfilates)  

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:
$65 early bird-registration until September 1st, 2018.
$75 September 2nd- September 28th
$80 at the door

Register now to guarantee your spot! (click here)


What you get:
-2 hour 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.
- Access to an online forum for workshop participants where you can interact with other people to share your experiences, post results, motivate each other, and ask Pippa questions directly!

How to register:
Click on this link.
Once you register, please keep an eye out for a confirmation email with some helpful details. 



Hope to see you there! ​

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1 Comment

7/6/2018 0 Comments

Breathing...

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. 
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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
0 Comments

6/22/2018 0 Comments

Pfilates!

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)

0 Comments

5/18/2018 0 Comments

Summer Group Classes at KRC

Classes start on Monday June 4th!
Registration is now open for everyone….
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  6/4-8/20/18     #58114  
 6:30-7:30pm Pilates & Stretch 6/4-8/20/18    #58113


Wednesdays 
        9:30-10:30am Building Better Bones 6/6-8/22/18    #58112    




No classes 7/2 or 7/4/18
All classes $59 to register for the entire session.
($7 drop in available, only if classes meet minimum enrollment)
 
Register Online Today!
         www.tempe.gov/brochure
      For More Information: 480-350-5200
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3131 E. Clarendon Ave
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