New Mobility Group Class in Person!
Neck & shoulders stiff after a long week?
Let’s roll it out together!
Mobility class on Saturdays @ Helix gym in Sherman Oaks. 11:30am
Pilates Leg Series on the Half Roller
In under 10 minutes, challenge your core, increase your hip strength, and increase your mobility.
I’m using a half roller in the video, but you could also use a coregeous ball, yoga block, full foam roller etc etc…
If you feel any discomfort, try reducing your range of motion or adjusting the placement of whichever prop you are using under your pelvis.
You can check out the video here, it can be rented on it’s own or included in your monthly membership. https://momence.com/p/119071
My video library is extensive and there’s a handy search tool to help you find whatever you need. Foam rolling, stretching sequences, Pilates workouts, and more. Every class recording from the last few years is also included. It’s ALL in there....
You get a FREE 7 day trial for the All Access Pilates Pass, so you can try it risk free.
March 2022 Group Classes
Show yourself some 💞 and join us for an hour of feel good, healthy movement & sneak in all the benefits of unwinding your tension while getting a full body workout.
All bodies welcome💗
We’d love to “see you” there! (6pm Mondays MST-AZ)
All levels welcome, I take requests and lots of modifications or options are given.
Interested, but can’t take the live class? You get access to the recording for a full week.
Hellooo February! 💗
Need some stretching and maybe a little more movement in your life?
Join us for a live group class on Zoom.
All bodies and levels of experience are welcome, I offer lots of options and modifications. It’s a great group of regulars and we love to welcome new faces.
Did you know you can make requests, ask questions, and even get corrections during live classes? Yup….if you aren’t comfortable asking in front of everyone you can let me know before class or talk to me afterwards.
Interested, but can’t attend live? No worries, when you register you get the recording for a full week afterwards.
Not sure which class is a good fit for you? Ask me, I’m happy to help.
Here’s this month’s schedule....
NEW! Video Library Subscription
Noticed anything different lately?
After months of work, the website update is up & running!
I hope you’ll have a look, there are lots of fun new pics and other things to check out.
One of those new things is the video library subscription….
The 7 day free trial is still available through the rest of this month,
so please head over and check it out!
Click here for all the details and options.
January Group Classes on Zoom
Classes resume this evening!
Not sure which class is the right fit for you? I'm happy to help! Click here.
Movement Breaks: Why, When, & How
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/
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!
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)
November Community Roll Out!
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.
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.
Foam Roller Master Class!
Foam rolling can help restore balance to your whole body, and potentially become an essential aspect of your self-care.
1-2:30pm via Zoom
$25-35 sliding scale
(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
4/9/2020 0 Comments
Group Classes Via Zoom
I received an email from the City of Tempe where they notified us that all events and classes are officially canceled until the end of May. (at the very least)
In the meantime, why not try group class with me via Zoom?
Current Zoom Class Offerings as of 5/27/20
Mixed Level Pilates & Stretch
For full class descriptions or to register: bit.ly/pps-classes
All Absorbent Products Active Aging Addiction Aerobic And Strength Training Arthritis Balance Beach Body Biohacking Biomat Black Friday Bladder Symptoms Body Image Bone Density Boundaries Breathing BUILDING BETTER BONES Bulletproof Bulletproof Coffee Bulletproof Human Potential Coaching Bulletproof Vibration Plate Bunions By Donation Calves Cardio Childbirth Chronic Pelvic Pain Community Consistency Continuing Education Contrology Core Strength Covid Cryotherapy Current Mask Guidelines Current Pricing Cyber Monday Diaphragm Dynamic Aging Eating Disorders Emotional Agility Falling Arches Fall Prevention Fascia Fascial Research Fascial Stretch Therapy Feet Fitness Flexibility Flip Flops Flow Foam Rolling Foot Health Foot Pain Foot Rolling Free Gift FREE TRIAL! Frequent Urination Fst Full Body Fundraiser Gift Certificates Gratitude Group Classes Half Foam Roller Hamstrings Happy Feet Heart Attack & Stroke Prevention Heel Pain Hip Hinge Hit Play Not Pause Holiday Deals Human Potential Coaching Hundred Series Hydration Hyperbaric Oxygen Chamber Incontinence Inflammation Infra Red Sauna Infra-red Sauna Inner Thigh In-person Intermittent Fasting Interval Training Joe Pilates Journaling Joy Keto Kiwanis Recreation Center Knee Health Labor Languishing Leaking Life Coaching Life Hacks Lower Back Pain Lower Legs Manual Stretch Therapy Mat Pilates Meal Planning Meditation Membership Menopause Mental Health Mindfulness Mind Management Mobility Movement Breaks Muse Headband Name That Workshop Competition Neck And Shoulder Tension NeuroMyoFascia Therapy New Clients New Prices Newsletter Nourishing Movement October 2020 Osteoporosis Oura Ring Overactibe Bladder Paleo Parkinson's Pelvic Floor Pelvic Organ Prolapse Pelvic Stability Peri-Menopause Pfilates Pilates Pilates Apparatus Pilates On Tour Pilates Principles Plantar Fasciitis Podcast Pomodoro Method Post Natal Posture Preganan Pregnancy Prenatal Pricing Information Productivity Props PWR! Exercise Group Red Light Therapy Reiki Resilience Resolutions Resources Retreat Rib Flare Scapular Glide Self Care Self-care Self Coaching Self-coaching Self Myofascial Release Self-myofascial Release Self Talk Self-talk Sherman Oaks Shoulder Mobility Sleep Sleep Hygiene Spirit Of Yoga Sprints Standing St. Mary's Food Bank Stress Cycle Stress Management Stress Urinary Incontinence Stretch Stretching Subscription Sunscreen Susan Treadway Swan Rehab Thought Patterns Travel Updates Urinary Urgency Videos Virtual Sessions Vulnerability Warm Up Weight Loss Wellness Workshop Zoom Zoom Classes
13425 Ventura Blvd.
Sherman Oaks, CA 91423