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11/20/2020 Movement Breaks: Why, When, & How 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! 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.  10/23/2020 It's not too late!!!There's still time to register & join us for 2 awesome events tomorrow.   Can't attend live? You'll have access to the video for a full week afterwards.
Interested, but unsure? Click here to let me know how I can help. 7/27/2020 Foam Roller Master Class! 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 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 Mondays 6-7pm Mixed Level Pilates & Stretch For full class descriptions or to register: bit.ly/pps-classes 8/16/2019 0 Comments Just a Few Spots Left! Bessy is excited to announce that there are just 2 spots left for my “Neck and Shoulders Reset Workshop!" . Only two spots still open then we’ll start a waiting list. . Neck & Shoulder Reset Workshop . Neck & shoulders feeling tight and tense? . Is your posture less than ideal, but you don’t know how to fix it? . Work at a desk? In front of a computer? Driving a lot? Texting? Lifting heavy? All of the above? . Trying to stretch or roll out your neck, but not feeling any better? . Come reset your neck and shoulders with us! . . When: Saturday September 14th, 2019 1-3:15 pm (please arrive 10-15 mins early to get checked in) . . Where: Spirit of Yoga, Mandala Studio 1420 E Southern Ave, Tempe, AZ 85282 . . . Description: You will learn key strategies and practical exercises to reset your neck & shoulders in order to relieve pain, stiffness, tension, and ineffective movement patterns. . We will start with a full body Pilates-based workout, incorporating all the specific exercises and strategies in your manual. Then we will review your manual and take time to answer any remaining questions. . Registration is capped at 20 participants to allow for individualized attention. . Sound good? Click here to register now. . Register now to guarantee your spot! . . . What you get: -2 hour & 15 minute workshop. - 2 therabands (different resistances) - A thorough handout with pictures, directions, and room for your notes to help keep your memory fresh long after the workshop. . How to register: Click on this link to register. Once you have paid, that spot is yours! After you register, please keep an eye out for a confirmation email with some helpful details. . . . Want to know more about me? https://www.pippaspilatesstretch.com/pippa-frame-mfa.html . . . #pippaspilatesstretch #neckandshoulders #workshop #earlybirdspecial #pilatesdog  7/19/2019 0 Comments Neck & Shoulder Reset Workshop Neck & shoulders feeling tight and tense?
Is your posture less than ideal, but you don’t know how to fix it? Work at a desk? In front of a computer? Driving a lot? Texting? Lifting heavy? All of the above? Trying to stretch or roll out your neck, but not feeling any better? Come reset your neck and shoulders with us! When: Saturday September 14th, 2019 1-3:15 pm (please arrive 10-15 mins early to get checked in) Where: Spirit of Yoga, Mandala Studio 1420 E Southern Ave, Tempe, AZ 85282 Description: You will learn key strategies and practical exercises to reset your neck & shoulders in order to relieve pain, stiffness, tension, and ineffective movement patterns. We will start with a full body Pilates-based workout, incorporating all the specific exercises and strategies in your manual. Then we will review your manual and take time to answer any remaining questions. Registration is capped at 20 participants to allow for individualized attention. Sound good? Click here to register now. Price: $75 early bird-registration until August 14th, 2019 $85 August 15th- September 13th, 2019 $95 September 14th / at the door Register now to guarantee your spot! What you get: -2 hour & 15 minute workshop. - 2 therabands (different resistances) - A thorough handout with pictures, directions, and room for your notes to help keep your memory fresh long after the workshop. How to register: Click here After you register, please keep an eye out for a confirmation email with some helpful details. Hope to see you there! Want to know more about me? 6/21/2019 0 Comments Name That Workshop….. I need your help! I’m planning on developing a neck and shoulder workshop, the plan is to be able to offer it this Fall. I have tons of information to share, but I feel like I’m stuck when it comes to thinking of a catchy and accurate name. Titles we can’t use: Unwreck Your Neck Liberate Your Neck & Shoulders Free Your Neck or anything you’ve already seen someone else offer… Have an Idea? Email me your suggested name or names. If I pick yours, you get to attend the workshop for free! (If you can’t attend this one due to schedule conflicts, then you can apply to it any other workshops in 2020) In the meantime, here’s my good old 5 minute neck and shoulder video. Maybe it will get you inspired! I know your neck, shoulders, and wrists will thank you… 4/26/2019 0 Comments Windshield Wiper ArmsHere’s an oldie but a goodie! We did these the other day in class, and I think we all felt the better for it. Our Scapula, or shoulder blades, are designed to glide freely! Laying on your side and focusing on one side at a time can make it a lot easier to get some glide, initiate from the shoulder blade, and keep your neck as relaxed as possible. Enjoyed the video, but have questions or need some help? Click here to contact me directly....
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