Need some pelvic floor training, foam rolling, or more  flexibility in your life?

It’s ALL in there…

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….

Improve and Enhance Your Pelvic Floor Fitness
(why is this important? click here..)  


When:
Saturday February 8th, 2020 from 2-4:15pm
There was a time change- we will now start at 2pm!
(please arrive 10-15 mins early to get checked in)


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


Description:

Your pelvic floor health and fitness can (negatively or positively) affect efficient core activation, continence, sexual health, recovering from pregnancy, and more. It is possible to significantly improve symptoms quickly by learning and practicing these strategies. 


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.
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.


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:
$75 early bird-registration until January 7th, 2020.
$85 January 8-February 7th, 2020
$90 at the door


(If you have taken this workshop before, please contact me directly at pframe@cox.net for a discounted price)


Register now to guarantee your spot!  

What you get:
- 2 hour and 15 minute 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.


*All purchases are non-refundable. Credit may be applied to another workshop at Pippa's discretion.


Register now to guarantee your spot!  

Questions? click here 

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?​

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)

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

Hey guys!


So- I often get asked what kind of Pilates is “the best.”


As you can imagine, there are lots of differing opinions out there. 


Mine happens to be that “the best” kind of Pilates is the kind that you can do safely, pain-free, and consistently. If it also feels awesome and is fun or you are encouraged by your progress, then I endorse it even more fully! 


I have summarized some of the pros and cons below based upon my training, experience, and professional opinion. If you have some thoughts you’d like to share below in the comments, I’d love to see them!


Overall Benefits of Pilates

• can be modified to work for every body
• improved strength, mobility, and coordination
• Improved static and dynamic posture 
• improved balance & fall prevention
• increased confidence in movement ability 
• improved mood
• injury prevention
• increased mental focus & productivity
• improved breathing/lung fitness 
• stress management
• mind body connection
• a great supplement to other workouts or activities
• promotes active and healthy aging

The list goes on and on, but those are some of the highlights.


Benefits of Private Lessons:

• Everything is designed and taught to meet your unique needs.
• You will be able to learn and progress at your own pace.
• Avoid overwhelm & frustration, you can stop and ask as many questions as you need without feeling embarrassed or that you are slowing the class down
• Props that help you achieve the intent and “get the feeling” of each exercise will support you in having positive movement experiences
• The instructor will make sure you get the specific corrections you need, and can even modify the exercise on the spot to help you find a way to do it correctly. 
• The machines/apparatus are so amazing! and fun…
• It is a great way for people with significant health or physical challenges to safely exercise.
• You don’t have to be able to get up and down off of the floor.
• Create a smooth, safe transition back to full activity after an injury or illness. 

Benefits of Group Classes:

• Great social interaction & connection with like minded individuals
• You can ask questions that the instructor can answer immediately
• You will get corrections in addition to helpful cues 
• lower price point that private lessons

Benefits of Videos:

• convenience, no travel time
• can be done whenever it fits into your busy schedule
• you are still doing Pilates!
• can be a helpful option when traveling or to supplement the rest of your lessons or classes. 

Benefits of Mixing the Modalities:

• Variety will prevent boredom and encourage consistency
• Reduce the effects of our sedentary lifestyles by including more mindful or healthy movement
• It makes you feel empowered when you can adapt your practice to work for you

What works for you? 
Please feel free to comment or ask questions below.


If you are interested in trying some private lessons or need some guidance on adding some Pilates into your life, click here to contact me directly.

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. ​