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.
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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....
4/12/2019 0 Comments Dynamic AgingI'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 :) 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 1/25/2019 0 Comments Jumpstart PackagesDo 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. 12/21/2018 0 Comments Winter Classes at KRCRegistration is still open or you can drop in.
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.) Mondays 5:30-6:30pm Intro to Pilates 1/7-3/25 #60608 $53 No Class: 1/21, 2/18 6:30-7:30pm Pilates & Stretch 1/7-3/25 #60607 $53 No Class: 1/21, 2/18 Wednesdays 9:30-10:30am Building Better Bones 1/16-3/27 #60606 $58 ($7 drop in) Register Online Today! www.tempe.gov/brochure For More Information: 480-350-5200 9/14/2018 Why is Pelvic Floor Training Important?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) 9/7/2018 0 Comments Fall Group Classes Start Soon!Classes start on Monday 9/10!
Registration is still open. All the classes have made minimum enrollment, so all the options below are available. 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 8/24/2018 0 Comments Who is walking who?“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. Try it! 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?
or Do I get curious and/or kind with myself?
or 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. 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 |
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