Seriously though, I think we could all use a reminder to love & appreciate the body we have. It is doing the best it can, I promise. I work with all kinds of bodies, with all levels of fitness, all day- and have for years. The human body always responds better to a positive, nurturing approach rather than negative, punitive, and impatient thoughts or feedback. 

Aging, chronic pain, and the desire to change can be strong motivators, but sometimes they push us too hard. Feel free to take a moment to reset with some self-care. (need some help with this? click here)


Still Feeling Frustrated or Discouraged?
1. Make a list of all the amazing things your body does that you might be taking for granted.

2. Focus on a part of your body that feels good today.
If more than one appears, keep acknowledging them. 
​
3. Recognize any unrealistic expectations you might be harboring and let them go! You could talk about them, write them out, or try whatever helps you see them for the nasty tricks that they are. Once you see them for the garbage that they are, it’ll be easier to throw them away. 

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. 

​

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

New faces are always welcome, returning ones too! 

(If you’re in the group classes and need some extra help, please bear in mind that you can always book a private mat lesson to get some one on one attention and personal corrections. )


The next session starts on 4/3….
Registration is still open!
(There is no class 4/1 for Cesar Chavez Day, there may be some confusion because it is listed differently in a few places.)


Wednesdays 
9:30-10:30am Building Better Bones  4/3-5/22    #60609     $42
($7 drop in)


Mondays
5:30-6:30pm Intro to Pilates 4/8-5/20    #60611    $42
 
6:30-7:30pm Pilates & Stretch 4/8-5/20    #60610    $42
 
 Register Online Today!
www.tempe.gov/brochure
For More Information: 480-350-5200



Current Classes:
Mondays
5:30-6:30pm Intro to Pilates 1/7-3/25    #60608    
 
6:30-7:30pm Pilates & Stretch 1/7-3/25    #60607    
 
Wednesdays 
9:30-10:30am Building Better Bones 1/16-3/27    #60606    
$7 drop in


Have some questions? Click here to contact me directly

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