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)
Info Current as of 5/27/2020
(I’ll keep adding the dates for new info as things are changing quite frequently and rapidly for all of us)
Exercise and healthy movement are even more critical during these turbulent times. It boosts your immune system and helps manage stress on many levels.
Click here for a great article from the Mayo.
Since our world and our lives are in a very fluid and adaptive state, I have tried to create some workable options for maintaining a movement or self-care practice with me. I truly hope we can all stay safe, healthy, and agile during this time. If you have any specific requests, suggestions, or need any more information- please feel free to contact me.
Are you missing your usual dose of healthy, feel good movement? Do you miss connecting, talking, and moving with another human being? (I’m definitely missing interacting with everyone I don’t get to see right now)
Are you having a hard time figuring out how to incorporate the movement or stretching you need & want into your current disrupted schedule?
Are you adapting to a new working station or set up at home and noticing that it may be creating some new challenges and postural imbalances?
I’m here to help!
We can use FaceTime or Zoom for private sessions. You can even record our session for future reference and use. I’ve created some new options in terms of length of sessions, scheduling, payment etc. for you to try. Please scroll down for details.
What is FaceTime?
Facetime is an app on apple products for video chatting. If you have any apple device, it is on there! Click here to check out a tutorial from apple on how to use FaceTime.
What is Zoom?
Zoom is a video conferencing app/website that you can use at a basic level free of charge. Click here to check it out and see how easy it is to join a meeting.
Feeling unsure about using the technology? Connect with me and let's see if we can figure it out. Just like a lot of like skills, using these resources or tools can feel way more comfortable after you walk through it or try it a few times.
What can you do in a Session?
For my Fst clients:
For my Pilates peeps:
Why invest in private sessions?
Here’s a testimonial from a client who has tried using a virtual approach:
“I was in a serious car accident (5 broken ribs, whiplash, back pain, seatbelt trauma) in the Fall of 2019. After my hospital stay, I was home and knew that I needed to begin moving in healthy ways or risk further injury and certainly delay my recovery. I had been a client of Pippa’s for several years and knew she was conservative and uniquely talented in understanding injury rehab and body mechanics. So after a phone call, we set up a remote session where I used my iPad. She modeled for me the exercises I should do and then corrected me as I performed those for her. I repeated those exercises daily which helped speed my recovery. This was certainly important for my broken body, but just as important, Pippa’s video session helped me in my mental recovery! Instead of focusing on my pain and getting discouraged, Pippa gave me positive movements to focus on while I was home alone - and the confidence that I would get better!”
60 mins $74
Scheduling: Please contact me directly to schedule sessions.
Feel like you can’t book in advance? No problem, feel free to text me (602-614-0675) as close as the day before or morning of to request a session. (texting is better than emailing) As usual, I will have more options to offer with more notice but I truly understand how crazy everything is right now!
How it Works: Once we schedule a session, you’ll receive an email confirmation and an invoice via square. You can pay securely online in advance. I will initiate the facetime call or we both log in to our zoom meeting at our scheduled day & time.
What you need: What do you have at your disposal? It’s ideal for you to let me know what you have ahead of time, but it’s ok to let me know at the beginning of the session. I can also make some suggestions of household items that we can get creative with. This can be done in a chair, on the floor, standing, at your desk- whatever you need! The only requirements are a device that allows you to connect to zoom or facetime and an internet connection.
Have some questions?
Click here to contact me directly. I'm happy to connect and figure out how to make this work as optimally as possible for you.
One More Thing...
Here’s a link that explains why and how Pilates boosts the Immune System.
Interested in virtual Pilates, but not one on one sessions?
There’s a wide variety of options, from short you tube videos for free to full workout length videos for purchase, as well as easy ways to join group classes with me.
Get more info on virtual options with me- click here
Want to help support my small, independent business?
These are very challenging times.
The sessions and classes you take now will help ensure the survival and viability of this company and its services.
Please help spread the word!
- Forward this info to anyone you think might find it helpful or relevant.
- Word of Mouth is powerful! Tell anyone you think might benefit from my services.
- Help me stay connected. Please feel free to reach out to say hi! and let me know how you're doing.
Thanks for checking out this blog post. Click here if you want to connect with me!
I'm reading a fantastic book by Katy Bowman, and I wanted to share it with you all. Who doesn't want to age dynamically and gracefully, right?
You can get the book on amazon, and here's a podcast where she covers the topic.
I find her writing to be very clear, insightful, and easy to apply.
I hope you do too!
If you ever want to discuss, come find me after class or in your next lesson.
or click here :)
I recently read this article through the NPR app on my phone. The overall takeaway is that the risk is still safer than being sedentary. I totally agree!
However, while I think it is awesome that they are doing the research and finding the correlations between who is likely to get a fracture and how it may impact their lives……
I completely disagree with their advice.
“recognize the limits of your strength, he advises, and maybe work on training the dog not to pull on the leash.”
I mean, yes- train your dog, but recognize the limits of your strength?
How about any or all of the following:
- improve your balance
- focus on fall prevention
- roll out your feet and do some exercises to improve awareness in your feet
- learn how to safely increase strength and mobility
I could go on and on, but you get the drift.
Balance is a skill. It gets better with practice.
You can improve your bone density, strength, and gait.
Want to know more? Click here
Want to try a one on one Pilates lesson on the apparatus? Click here
or scroll down to my last post for info on group classes...
Do you need some help in getting some SMART goals in motion?
Hoping to lose some weight, start exercising, or eat healthier but feeling overwhelmed by all the conflicting information out there?
Do you want to feel like you're living your life with purpose, emotional wellness, and productive habits?
Then you will love this new coaching format.
3 Sessions with me
One on One Coaching
You pick the topic, we set the goals together, we make a focused plan, and you jump right on in!
$195 total, $65 a session
Click here to contact me for more info or the get started
What is Bulletproof Human Potential Coaching? Click here for more info.
What is Biohacking?
Although this may seem like a simple question, there are a lot of aspects to this movement of people taking charge of their own unique biology.
There are some people on the cutting edge of this movement. While what they are doing is very interesting and will probably influence how we look at self care in the future, it can make it seem like you need to invest a huge amount of time, money, and energy to get any results. That simply isn’t true.
If you break it down, it really does mean that you are hacking your own biology. You are finding different ways to improve your human experience by tweaking your environment, daily habits, nutrition, movement practices, and thought patterns- just to name a few.
You can go with the high tech route, using technical gadgets and testing as well as smart drugs or new treatments. Some examples would be the oura ring, the muse headband , or cryotherapy.
You can also start with a simpler (cheaper) route by improving their sleep habits, adopting a meditation practice, becoming fat adapted (keto), adding in some Bulletproof coffee, or trying some intermittent fasting- then tracking their results and personalizing it as they go for optimal effects.
Or- you can mix and match!
Who does it?
I think on some level, everyone who is interested in feeling better or living a healthy lifestyle is doing to some extent. You don’t need a huge budget or the latest gizmo to make small, incremental changes that ultimately enhance your health and overall well being.
How do I do it?
You can try changing some of your habits one at a time, and tracking your results. See what gives you the most effective changes and then keep adapting different things until you get to what you might feel is an ideal balance of effort, results, and practicality.
For example, if you were to focus on your sleep hygiene or habits you might start by deciding how much sleep you want to get every night. Then, try setting and ideal bedtime (10pm) and an ideal wake time (6am.) Do that for a week, keeping a journal of how it goes. After about a week, look at how it is going and adjust it so that it works a bit better for you. Once you get that pretty set you might want to look at screen time, how you wind down or get ready for sleep, eating times etc. etc.
If that sounds interesting but daunting to do on your own, you can hire a life-coach. Our job is to understand your goals, facilitate strategies to achieve them, provide accountability when desired, and adapt or reroute when needed. Usually, you commit to a minimum of 6 sessions and meet on a consistent basis in order to get the most out of your investment.
Want to know more about how that could work for you?
Click here to connect with me.
I offer everyone a free introductory life coaching session. It gives you a feel for what the process is like and if we might be a good fit.
“Are you walking the dog, or is the dog walking you?”
I used to have a yoga teacher that would often ask us that question in class. Of course, he was really asking how our mind management was going.
Asking myself that question usually makes me laugh at myself a little, and then get back on track if I am getting into negative thought patterns or nasty self-talk.
What comes up?
There are lots of different ways to approach this topic, but I am going to try to break it down just like I would for myself (self-coaching) or with a life coaching client.
Mind management means that we are managing our thought patterns consciously, feeling our feelings, and working on re-training any old thought patterns that no longer serve us.
Our thoughts create our feelings, which drive our actions (or lack thereof.) Those actions determine our results, or next set of circumstances.
If we break that down a little or make it really practical, it is when we attach a thought or determination to anything that usually leads us into how we feel. For example, if I am back in that yoga class and I am finding balancing on one foot challenging that day I have a myriad of thoughts that could come along.
Do I unconsciously let the negative lead me into a nasty place I don’t want to be?
Do I get curious and/or kind with myself?
Do I find a way to be neutral if I can’t get to positive?
Do you see how this approach can be applied to most areas of our lives?
I suggest trying to be aware of your thought choices and their effects for a few days. You may even want to journal or take some quick notes about what you are noticing.
It can be really eye opening and life changing.
Do you feel like you need some help with your mind management, thought patterns, and self talk?
Click here to connect with me.
I offer everyone a free introductory life coaching session. It gives you a feel for what the process is like and if we might be a good fit.
What is it and how can it help you?
Reiki is an incredibly simple yet powerful method that can enhance your life in many ways.
According to the International Center for Reiki Training, “Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.”
To read the full overview of Reiki from this source, please click here.
Here are just a few possible benefits:
You can get a Reiki session from a practitioner and/or learn how to perform Reiki on yourself.
It isn’t a religion, and is very accessible even if you’re not familiar with or a believer in energy work.
Although you may feel skeptical, I whole heartedly encourage you to remain open minded and give it a try!
I was regularly practiced reiki many years ago when I was working as a massage therapist, but it somehow disappeared from my life as I was focused other things. I recently revisited and re-certified in this technique. I continue to be amazed by the subtle effects in my life and body as well as the massive improvement in my ability to meditate.
Want to learn more or try it?
Contact me and we can go from there!
Saturday September 29th 1-3pm
(please arrive 10-15 mins early to get checked in)
Spirit of Yoga
1420 E Southern Ave, Tempe, AZ 85282
(parking details will be included in your confirmation email)
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.
$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!
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!