Fall 2019 class registration for Tempe residents begins on Monday, August 12th.

Non-Resident registration begins on Monday, August 19th.

Online registration: www.tempe.gov/brochure
 
Exercise; Building Better Bones
Stop bone loss and restore bone mass. Pilates-based exercises strengthen muscles, increase flexibility and improve balance. Focus on reversal of bone loss, injury prevention and functional fitness to help avoid falls, alleviate pain and maintain independence. No class 11/27.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63567   16 yrs+           W        9/11-12/11     9:30-10:30 a.m.        KRC
 
Exercise; Introduction to Pilates
Pilates strengthens and tones your core, enhances balance and improves posture. Learn the concepts and fundamentals of the Pilates techniques while getting a full body workout. Class starts with a gentle warm-up, evolves into a challenging Pilates mat workout and finishes with a series of stretches. No class 11/11.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63602   16 yrs+           M         9/9-12/9          5:30-6:30 p.m.           KRC
 
Exercise; Pilates & Stretch
Join us for this multi-level class that combines Pilates exercises with effective stretching techniques to increase strength and flexibility for your entire body. Major areas of focus are the core, stability work, coordination, breathing and relaxation. Prior experience is not required. All levels welcome. No class 11/11.
Drop-in Fee: $7. Fee: $69. 480-350-5200
63601     16 yrs+           M         9/9-12/9          6:30-7:30 p.m.           KRC
 

Hope to see you there!

Classes didn't meet this week due to the Holiday (I missed you guys!) and everyone's schedules get a bit wonky in the summer. Since consistency is key, how can you adapt in order to keep moving and feeling as good as possible?

1. Give yourself options (self-practice, do a full length video, do a few shorter you tube videos put together, book a private lesson when you can't get to group class, attend a group class when you can't get to your usual weekly private lesson, etc etc)

2. Schedule it in! or it probably won't happen. What works best for your internal body clock and your life schedule? I suggest putting it in to your calendar and blocking the time out. 

3. Have a quick response to the "why" of it. Know your motivation and condense it into one sentence, as concisely as possible. This will quiet your inner critic, excuses, and any pushback you get from the outside world. Mine is "because it's important- I want to be strong, capable, and healthy enough to do everything I want to do." What's yours? You can always start with a rough draft and keep refining it. 

See you in class next week!

In the meantime, here's a link to a 25 minute workout.

and one of the first videos I made...

With the summer heat approaching, most of us try to get out of town a bit more. 

On my recent trip to California, I squeezed in some time between my 6ish hour drive and a Pilates lesson (with Diedra Manns) to roll out my feet, do some mat Pilates, and take a nice long walk. It not only helped clear my mind and feel grounded, it also balanced out my body after many hours sitting in the car. The driving is especially uncomfortable for my right ankle, making the foot rolling before the walk really important. 

You don’t need to bring tons of gear with you to take care of yourself while on the go. I usually bring a mat, foot kit, yoga tune up balls, and a resistance band. 


How do you feel about your self care, especially body care, while traveling?
Need some ideas or suggestions? 
I’m happy to help. 

- You can set up private mat Pilates lessons to create a program. We can video and strategize to maximize efficiency of your time. (click here)

or

 -  You can also use any of my you tube videos on their own or in addition to some of your favorites from class. (click here)

​(Keep an eye out for updates on a subscription channel with full length workout videos...)

​

Enjoyed the video, but have questions or need some help? Click here to contact me directly....

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.