Alleviate back pain, build strength, and increase flexibility with Pilates

In recent years, Pilates has gained widespread recognition as an effective exercise method for improving overall health and wellbeing. Its unique approach to physical fitness, which emphasizes core strength, body alignment, and controlled movements, has proven particularly beneficial for alleviating back pain, building strength, and increasing flexibility. Here's a closer look at how Pilates addresses these key areas.

Alleviate Back Pain

One of the most compelling reasons people turn to Pilates is its ability to alleviate back pain. Back pain, particularly lower back pain, is a common complaint and can result from poor posture, muscle imbalances, or lack of core strength. Pilates addresses these issues in following ways.

Core Strengthening: Pilates focuses heavily on strengthening the core muscles, which include the abdominals, obliques, lower back, and pelvic floor. A strong core provides better support for the spine, reducing strain on the back and helping to prevent or alleviate pain.

Improved Posture: Pilates exercises promote proper alignment of the spine and pelvis. By encouraging a neutral spine position and correct posture, Pilates helps to reduce the risk of developing back pain due to poor posture.

Muscle Imbalance Correction: Many back pain issues stem from imbalances in muscle strength and flexibility. Pilates exercises target both the deep stabilizing muscles and the larger muscle groups, helping to address these imbalances and provide better support for the spine.

Build Strength

Strength is a fundamental component of physical fitness, and Pilates offers a comprehensive approach to building and maintaining it.

Functional Strength: Unlike traditional strength training, which often isolates muscles, Pilates emphasizes functional strength through controlled, multi-dimensional movements. This type of strength is practical and translates well into everyday activities.

Balanced Muscle Development: Pilates promotes balanced muscle development by working both the major and minor muscle groups. This helps to prevent overuse injuries and ensures that all muscle groups are equally developed.

Resistance Training: Many Pilates exercises use resistance equipment, such as springs on a reformer, to provide an added challenge. This resistance training enhances muscle strength and endurance while also promoting flexibility and coordination.

Increase Flexibility

Flexibility is another key benefit of Pilates. Many people find that their flexibility improves significantly with regular practice.

Lengthening Muscles: Pilates exercises often involve slow, controlled movements that stretch and lengthen the muscles. This helps to increase the range of motion and improve overall flexibility.

Improved Joint Mobility: Pilates exercises often involve the full range of motion for the joints, which helps to maintain or increase joint mobility. This can be particularly beneficial for individuals with stiff or restricted joints.

Postural Awareness: Pilates encourages mindfulness and awareness of body alignment. This heightened awareness helps individuals to identify and address areas of tension or tightness, leading to improved flexibility over time.

Pilates offers a multifaceted approach to fitness that is particularly effective for alleviating back pain, building strength, and increasing flexibility. Its focus on core strength, proper alignment, and balanced muscle development makes it an excellent choice for individuals seeking to improve their physical health and overall well-being. Whether you're dealing with back pain, looking to enhance your strength, or aiming to boost your flexibility, incorporating Pilates into your routine can provide significant and lasting benefits.

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Take the first step

Are you a busy professional woman struggling to stay consistent with your workout routine? You’re not alone. Balancing a demanding career with personal wellness can feel like an impossible task. When you finally find a moment for yourself, the idea of hitting the gym or attending a class might seem overwhelming, especially if you're not sure where to start.

This ongoing struggle to maintain a consistent workout routine isn’t just a minor inconvenience—it’s a significant barrier to your health and wellbeing. Stress, fatigue, and a lack of physical activity can lead to burnout, reduced productivity, and even health issues in the long run. Your wellness should be a priority, not an afterthought. It’s time to address this problem before it escalates further.

Here’s a practical and accessible solution: explore the benefits of yoga and Pilates. These low-impact exercises are perfect for busy schedules, improved posture, stress relief, and increased strength without requiring extensive time commitments. To help you get started, I invite you to check out my YouTube channel. It’s packed with answers to frequently asked questions and provides clear, concise guidance. Whether you’re looking for quick routines or general advice, you’ll find valuable resources to help integrate yoga and Pilates into your routine effortlessly.

With consistent yoga and Pilates practices, you’ll experience reduced stress, improved posture, and enhanced overall wellbeing. Your workdays will become more productive, and you’ll approach each challenge with a renewed sense of vigor. By making a small commitment to your wellness now, you’re setting yourself up for a healthier, more fulfilling future.

Take the first step towards a consistent workout routine by exploring the resources available on my YouTube channel.

Here are a few frequently asked questions:

• Is a 3mm or 5mm yoga mat better?

• Why can’t I do roll up in Pilates?

• Which is better: yoga or Pilates?

Got a question for me? Ask me.

Let’s make wellness a seamless part of your life —because you deserve to thrive, not just survive.

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10 common myths about Pilates

Pilates is a low-impact exercise system that has gained widespread popularity for its focus on core strength, flexibility, and overall body alignment. Despite its benefits and growing acceptance, several myths about Pilates persist. Let’s dive into ten common myths about Pilates and set the record straight.

1. Pilates is just for women.

A common myth is that Pilates is an exercise for women. In reality, Pilates is suitable for everyone. Many male athletes and fitness enthusiasts use Pilates to improve their strength, flexibility, and overall performance. The practice’s focus on core strength and alignment benefits everyone.

2. Pilates is only for the super fit.

Pilates is often perceived as a workout for only the fit and flexible, but this couldn’t be further from the truth. Pilates exercises can be modified to suit various fitness levels and abilities. Whether you’re a beginner or an advanced practitioner, there are exercises and modifications that can help you progress at your own pace.

3. You need special equipment to do Pilates.

While Pilates is well-known for its use of specialized equipment like the Reformer, it can also be practiced using just a mat and your body weight. Many effective Pilates exercises are performed on the floor and can be done at home or in a gym setting. The equipment enhances the practice but is not a requirement.

4. Pilates is just a fancier way to do crunches.

Contrary to popular belief, Pilates is much more than just an elaborate form of crunches. While Pilates does focus on core strength, it also emphasizes overall body alignment, flexibility, and coordination. The exercises work on stabilizing and strengthening the entire body, not just the abdominal muscles.

5. Pilates is too easy and doesn’t provide a good workout.

Some people perceive Pilates as too gentle to be an effective workout. However, Pilates can be highly challenging, especially when performed correctly and with proper form. Pilates can also build strength, improve balance, and increase flexibility, making it a comprehensive workout.

6. Pilates is only for flexibility.

Although flexibility is one of the benefits of Pilates, it is not the sole focus. Pilates also enhances core strength, muscular endurance, balance, and coordination. The practice addresses various aspects of fitness and helps create a well-rounded exercise routine.

7. Pilates is not a good workout for weight loss.

Pilates alone may not be the most intense calorie-burning workout, but it can be an effective part of a comprehensive fitness program. When combined with cardiovascular exercise and a balanced diet, Pilates can contribute to overall weight loss and body conditioning by building lean muscle and improving posture.

8. Pilates is a new fitness trend.

While Pilates has gained modern popularity, it is not a new fitness trend. Developed by Joseph Pilates in the early 20th century, this exercise method has a long history. Its principles and techniques have stood the test of time and continue to be relevant in today’s fitness world.

9. Pilates is only for people with back pain.

While Pilates is known for its benefits in relieving and preventing back pain, it is not limited to those with back issues. Pilates is beneficial for a wide range of individuals, including those looking to improve their athletic performance, enhance posture, or simply engage in a balanced exercise routine.

10. You have to be perfectly coordinated to do Pilates.

Pilates requires focus and precision, but you don’t need to be a coordination expert to start. Like any physical practice, Pilates takes time to master. Beginners may find some exercises challenging at first, but with practice and proper instruction, coordination and technique will improve.

Pilates is an effective exercise method that offers a range of benefits, from improved core strength and flexibility to better posture and overall body awareness. By dispelling these common myths, we hope to encourage more people to explore and enjoy the many advantages of Pilates. Whether you’re a seasoned athlete or new to fitness, Pilates has something to offer for everyone. So, roll out your mat and give it a try—you might find that it’s exactly what you’ve been looking for in your fitness journey.

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Pilates vs. yoga

If you’ve ever wondered about the difference between Pilates and yoga, you’re not alone. Both are popular fitness practices that emphasize body awareness and overall wellbeing, but they have distinct approaches and benefits. Here’s a straightforward look at what each practice involves and how they compare.

What Is Pilates?

Pilates is a form of exercise developed by Joseph Pilates in the early 20th century. It focuses on strengthening the core muscles—those in your abdomen, lower back, and hips—to improve your posture, balance, and flexibility. Pilates exercises can be done on a mat or with specialized equipment. The exercises emphasize controlled movements and proper alignment to build strength and stability.

Key Features of Pilates

• Core Focus: Strengthens your abdominal and lower back muscles.

• Controlled Movements: Emphasizes precise, controlled motions to engage the muscles effectively.

• Equipment: Uses specialized equipment like the reformer, which uses springs and pulleys to add resistance, though many exercises can be done on a mat.

• Muscle Balance: Aims to develop balanced muscle strength and flexibility.

What Is Yoga?

Yoga is an ancient practice that originated in India thousands of years ago. It combines physical postures (asanas), breathing exercises (pranayama), and meditation to promote overall health and wellbeing. Yoga is not just about physical fitness but also about achieving a sense of mental clarity and relaxation.

There are many styles of yoga, ranging from gentle practices like Hatha yoga to more vigorous styles like Vinyasa or Ashtanga. Each style has its focus, but all involve stretching, breathing, and mindfulness.

Key Features of Yoga

• Mind-Body Connection: Integrates physical postures with breath control and meditation.

• Variety of Styles: Includes many different approaches, from gentle and restorative to dynamic and challenging.

• Flexibility and Strength: Enhances overall flexibility, balance, and strength.

• Mental Wellness: Focuses on relaxation, stress reduction, and mental clarity.

Comparing Pilates and Yoga

Focus and Goals

Pilates primarily targets the core muscles and aims to improve strength, stability, and posture.

Yoga encompasses a broader approach, including physical postures, breathing techniques, and meditation for overall wellbeing and mental calm.

Approach to Movement

Pilates emphasizes controlled, precise movements and often uses equipment to add resistance.

Yoga includes a wide range of postures and styles, focusing on flow and breathing, with less emphasis on resistance equipment.

Equipment

Pilates often involves specialized equipment like the reformer, though mat-based exercises are also common.

Yoga primarily uses a mat and sometimes props like blocks or straps to assist with poses.

Mental Component

Pilates has a minimal focus on meditation or mindfulness, concentrating more on physical conditioning.

Yoga integrates meditation and breathwork, aiming to connect the body and mind and promote mental relaxation.

Intensity and Adaptability

Pilates can be highly effective and challenging, especially with advanced exercises and equipment.

Yoga offers a range of intensity levels, from gentle and restorative to vigorous, making it adaptable to different fitness levels and goals.

Which Is Right for You?

Choosing between Pilates and yoga depends on your personal fitness goals and preferences. If you’re looking for a practice that focuses on core strength, stability, and controlled movements, Pilates might be your best fit. On the other hand, if you want a practice that combines physical exercise with relaxation and mindfulness, yoga could be a better choice.

Many people find that incorporating both Pilates and yoga into their routines provides a balanced approach to fitness and wellbeing. Ultimately, the best way to determine what works for you is to try each practice and see which resonates with your goals and lifestyle.

Whether you choose Pilates, yoga, or both, you’re investing in your health and wellbeing. Each practice offers unique benefits and can complement your overall fitness journey.

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Five things guys need to know about Pilates

Despite its slow, careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing Pilates. Pilates is a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility to prevent injury and improve athletic performance. Many men will be surprised at how sore they are after a Pilates session. Pilates is one of the most challenging and rewarding workouts given how it can transform your body.

Here are five things guys need to know about Pilates right now.

1. Pilates was developed by a man for men. It was designed by Joseph Pilates, a former boxer and gymnast to rehabilitate wounded internees during World War I. When Joseph Pilates first opened his New York studio, many of his clients were boxers, wrestlers and other athletes of varying disciplines. Despite its subtle, careful movements, Pilates isn’t just for women. Many men including professional athletes benefit from practicing Pilates.

2. It’s a challenging workout that emphasizes the importance of core stability, strength, balance and flexibility to prevent injury and improve athletic performance. Many men will be surprised how sore they are after a Pilates session.

3. Pilates is great for developing smaller, supporting muscles that are often neglected in daily life and weightlifting. Developing these areas increases strength, flexibility and range of motion. Many men who have tight shoulders, backs, hips and hamstrings will find welcome relief in these areas.

4. You’ll never skip leg day. Pilates is a full-body workout that will work everything from the top of your head to your tips of your toes.

5. With consistent practice, the benefits of Pilates include increased strength and flexibility, improved posture and balance, an overall toned body, and reduced stress. 

Flat Belly Pilates offers private classes and tailors each session to the client’s individual needs. During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical adjustments specifically for your needs whether you are a beginner who wants an introduction to the practice, someone hoping to learn new poses at your own pace, or and advanced student seeking to develop their skills.

Since many men have tight shoulder, backs, hips and legs, we take time to properly warm up the body. The first part of the session is spent warming up in preparation for the deep stretching, strengthening and balancing poses where clients are encouraged to work up a sweat and find their edge. As they advance in their practice, clients are challenged with various Pilates equipment including weighted balls, fitness rings and resistance bands so that they continue to make progress towards their fitness goals.

Ready to transform your health? Book a a session to workout with me.

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Do this to reach your goals quickly

I woke up this morning thinking about a job that I used to have but quickly stopped myself. It doesn’t serve me to continue thinking about a job I used to have, the people I used to work with, and the tasks I was assigned. 

I wanted to give my energy to my current priorities. When I made that choice and continued to make that choice throughout the day I was showing up as the person I want to be. I had one of the best days by making that seemingly small commitment not to give my energy to things that no longer serve me.

Want to give it a try? Ask yourself “Who are you throughout the day? What is the most successful version of you doing?” and do what the most successful version of you would do.

You have to release the anchor of your past self that is no longer serving you and show up as the person you want to be.

It’s the same with your health and fitness. You’ll need to release the past version of yourself that puts off your health and fitness until next week, next month, or the new year. You’ll need to release the past version of yourself that struggled to workout consistently. You’ll need to release the past version of yourself that doesn’t take rest days seriously.

Think about what you allow into your life. If you want a healthy life, make sure that the people and things you allow into your life support that. What can you release from your life that no longer serves you? Maybe there are certain people, shows, music, books, Instagram accounts?

Who are you? What do you need to cast aside to fully embody the healthiest version of yourself? Who is the version of yourself that works out consistently?

Ready to transform your health? Book a a session to workout with me.

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How to Shrink Your Fibroids Naturally

Ok, let’s talk about a common condition that affects many women.

In December 2022, I was diagnosed with uterine fibroids.

Did you know that up to 77% of women will develop uterine fibroids sometime during their childbearing years? It’s estimated that 20-50% of women of reproductive age currently have fibroids. Uterine fibroids are a common condition in which solid tumors develop in the uterus. Symptoms can include heavy and prolonged periods, bleeding between periods, pressure in the abdomen, and pelvic pain. These symptoms are often painful and interrupt your daily life. 

A friend of mine had been also diagnosed with fibroids a few years ago. She had chronic pain related to her fibroids and decided to have a hysterectomy. Many doctors recommend this surgery because fibroids can be painful and, even if surgically removed, they can return.

I decided that I wanted to explore natural treatments and alternatives to surgery especially since my fibroids were too large for minimally invasive surgery. I saw a drastic reduction in the size of my fibroids with three natural alternatives. I am very happy with the changes that I have seen so far and am looking forward to continued improved health.

If you also have fibroids and would like to know about my health plan, join my four-week group coaching program called How to Shrink Your Fibroids Naturally. It’s designed to help you shrink your fibroids naturally and reclaim your health with ease in just one month!

This group program is for you if you want to wake up everyday knowing exactly what you need to do and get crystal clear about what needs to happen and when.

When you sign up for this course, you'll learn how to:

Prepare

• Set realistic health goals

• Set boundaries and establish good habits to support your health goals

• Prepare for your next appointment with your health care provider

Practice

• Use proven natural methods to reduce the size of your fibroids

• Learn how to stay motivated and workout consistently

• Develop a diet based on your lifestyle

Pause

• Be patient in achieving your goals

• Handle setbacks

• Maintain lasting success

The group program also includes four weekly meetings, 1 one-on-one health coaching with me, and a 28-day fitness plan.

It all begins on Wednesday, March 6. Learn more at http://www.ivoryhoward.com/group.

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Recommended Supplies for Home Yoga Practice

It’s a new year! This is the perfect opportunity to save money on fitness mats, equipment, and accessories.

To help you cut through the noise, I've curated a list of my top deals for fitness enthusiasts including:

• Activewear

• Fitness mats

• Yoga blocks and straps

• Meditation accessories

• Water bottles

• Sauna blankets

🧘🏾‍♀️Blogilates (15% off)

• Activewear

• Yoga mats

• Yoga blocks and straps

💪 Yoga Design Lab

• Premium mats

• Travel mats

• Yoga towels

• Bolsters

• Yoga props

🤸🏾‍♀️ Ostrich Pillow (10% off)

• Eye pillow

• Versatile pillow

• Self-care journals

🔥 Higher Dose (Save up to $715)

• Infrared Sauna Blankets

• Wellness tech

Feel free to ask if you need any last minute advice about new year’s deals. I'm always here. Cheers to saving.

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Drama at the grocery store

I was grocery shopping recently and, as I made my way through the aisles, an older woman passed me and said, “Are you getting too much?” 🙄

I couldn’t believe she said that but I casually said, “I’m good.” And I was good because I was minding my own business. 😜

She didn’t know what I needed. She doesn’t know why I’m buying these things. What I put into my shopping cart is my business. It’s no one else’s business. Let’s stay focused on our own carts.

And it’s the same way in yoga class. There’s no need to look around and see what others are doing on their mats. They are in a different place in their yoga journey. They have different bodies. They’re working on different pose progressions.

Stay focused on the work you’re doing on your mat. Listen to your instructor. She’ll give you plenty of options. Choose the best one for where you are in your practice today.

Want more practice tips? Grab a ten-class package for $498 and see how to stop struggling, make time for yourself, and workout regularly.

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Kisses, coworkers and courses

In Washington, DC area where I live we have Kiss and Ride, a spot at a subway station that allows for brief stops to drop off or pick up a loved one. At the Kiss and Ride spot, you kiss your loved ones goodbye and then they take the train to work.

When commuting to work, I would often wait at a shuttle stand and see these sweet kiss and ride drop offs. One guy I saw almost everyday would kiss his wife, kiss his kids in the back seat, and then kiss his dog! One after another, those that got dropped off would kiss their loved ones and then take the train to work.

One day, another guy got out of the car without kissing his wife. 😮 As soon as he got out of the car, his coworker ran up to him asked, “Why didn’t you kiss your wife? WHY DIDN’T YOU KISS YOUR WIFE?!”

Seriously, it’s kiss and ride. You kiss your loved ones and then you take the train.

Even if you forgot to brush your teeth …

Even if you don’t feel like it …

Even if you only kinda like your spouse that day, you kiss and THEN ride.

You’re not here to hear about mass transit. I mention this because there’s a way to do things so that you can move forward with ease.

It’s the same when it comes to your health and fitness goals. There’s a way to set goals so that you can achieve them and maintain lasting success.

So, how do you set a health and fitness goal? I talk all about it in my bestselling course Couch to Consistent. Learn how to set goals so that you can stop struggling, make time for yourself, and workout regularly.

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I hate sit ups.

I hate sit ups. 

I bet you hate them too.

Sit ups give me flashbacks to high school gym class and the dreaded sit up test we had to take every year.

Sit ups aren’t the only way to strengthen your abs. 

When I discovered Pilates, I remember falling in love with it because it helped me maintain a strong core in a new way.

I was officially over sit ups and only here for Pilates.

It only takes a few minutes of practice a day to produce results. 

You don’t need any equipment and you practice anywhere.

It’s also a low-impact, weight-bearing activity. 

Pilates provides many other ab-strengthening exercises without the monotony, boredom, or gym class flashbacks.

According to new research published in the British Journal of Sports Medicine, wall squats and planks are an effective tool to prevent and treat high blood pressure.

Exercises that engage muscles without movement may be best for lowering blood pressure. This type of training is known as isometric, or static, exercise.

Isometric training programs usually involve four two-minute bouts of activity, separated by rest intervals of one to four minutes, done three times per week, according to the study.

Existing guidelines on exercise for blood pressure management emphasize aerobic or cardio exercises such as running or cycling. These are effective but also based on old research. The authors said their findings should inform future guidelines about exercise for blood pressure.

Consult your health care provider. Pilates is not suited for everyone. Before engaging in these exercises, please discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health. 

Ready to give it a try?

Try this Pilates workout with me.

This exercise is great for your shoulders, chest, triceps, hamstrings and core!

From a standing position with your feet hip distance apart, fold forward from the hips into a full forward bend and place your hands on the floor. Bend your knees, if necessary, to place your hands on the floor. Walk your hands out to a plank position. Check to make sure that your hands are directly under your shoulders so that they are close to your body. Keep your neck in line with your spine. Glide your shoulder blades down your back.

Pull in your powerhouse and hold for two minutes.

Inhale and lower for a Pilates pushup. Repeat for two more times. Exhale fully to return to the plank position. Complete two more pushups. Walk your hands back to an inverted Pilates V (aka downward facing dog). Take a deep stretch and continue walking your hands towards your feet and slowly roll up to a standing position. Finish by rolling your shoulders back three times and standing tall.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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Hate crunches? Here are 4 other ab exercises to try.

Crunches aren’t the only way to build a core. Since your core is comprised of 29 pairs of muscles, it takes more than a few crunches to build a strong core.

As a yoga and Pilates instructor for more 16 years, I would like to share four bodyweight ab exercises to help your readers build a strong core, prevent injuries, and improve athletic performance without a single crunch.

Hundred

1. To warm up your body, lie on your back with your legs in tabletop position, maintaining a 90-degree angle at the hip and knee.

2. Lift your head and shoulders, reaching your arms towards your feet.

3. Pump your arms above the abdominal wall.

4. Inhale for five counts and exhale for five counts.

5. Repeat for nine more cycles until you have reached ten inhales and ten exhales.

6. For a challenge, extend your legs out to a 45-degree angle.

Roll up

1. From the Hundred, lie on your back with your legs on the mat and toes pointed towards the ceiling.

2. Float your arms above your head.

3. As you inhale, peel your head, shoulders, and upper body off the mat bone by bone.

4. Exhale over your body.

5. Inhale and exhale roll down with control to the starting position.

6. Complete 5-7 repetitions.

7. Remember to use full inhalations and exhalations as you move through this pose.

Lower lift

1. From Criss Cross, keep your head up and place your hands at the base of your neck.

2. Extend both legs up to the ceiling.

3. Slowly lower legs to a 45-degree angle.

4. Then, return legs to a 90-degree angle.

5. Aim for 5-7 repetitions.

Front support

1. This exercise is great for your shoulders, chest, triceps, hamstrings, and core!

2. From a standing position with your feet hip-distance apart, fold forward from the hips into a full forward bend and place your hands on the floor.

3. Bend your knees, if necessary, to place your hands on the floor.

4. Walk your hands out to a plank position.

5. Check to make sure that your hands are directly under your shoulders so that they are close to your body.

6. Keep your neck in line with your spine.

7. Glide your shoulder blades down your back.

8. Pull in your powerhouse.

9. Inhale and lower for a Pilates pushup.

10. Repeat for two more times.

11. Exhale fully to return to the plank position.

12. Complete two more pushups.

13. Walk your hands back to an inverted Pilates V (aka downward facing dog).

14. Take a deep stretch, continue walking your hands towards your feet, and slowly roll up to a standing position. That's one rep.

15. Attempt to complete three repetitions to end this Pilates routine.

16. Finish by rolling your shoulders back three times and standing tall.

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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You're minutes from a better bottom

Summer's long gone and fall is nearing its end but that's no reason to let your fitness routine fall by the wayside. Try these variations of Shoulder Bridge for a toned backside. With this pose, you'll begin to feel confident even when baring it all. 

Begin by lying on your back with your knees bent, your feet flat on the floor and your arms alongside your body. Inhaling, slowly lift your hips up towards the ceiling forming a straight line from your shoulders to your knees, activating your glutes. Hold for five seconds. Exhaling, slowly roll down bone by bone like you're laying down a string of pearls. Repeat eight times. 

For a challenge, lift your hips and bring your right knee into your chest. Then, lift your right foot towards the ceiling and slowly lower until your foot is just hovering above the mat. Repeat eight times on both sides. Make sure your hips don't dip and your bottom doesn't sag!

Learn more in the Couch to Consistent course where you’ll see how to stop struggling, make time for yourself, and workout regularly.

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How to prepare for your first Pilates session

I hate sit ups. I bet you hate them too. Sit ups give me flashbacks to high school gym class and the dreaded sit up test we had to take every year.

Sit ups aren’t the only way to strengthen your abs.

When I discovered Pilates, I remember falling in love with it because it helped me maintain a strong core in a new way. I was officially over sit ups and only here for Pilates. It only takes a few minutes of practice a day to produce results. You don’t need any equipment and you practice anywhere. It’s also a low-impact, weight-bearing activity. Pilates provides many other ab-strengthening exercises without the monotony, boredom, or gym class flashbacks.

New to Pilates? Keep reading to find out exactly what you need to know for your first session.

WHAT IS PILATES?

Pilates is a form of exercise that was developed in the early 20th century by Joseph Pilates. He called his method Contrology which refers to the way the exercises encourage the use of the mind to control the muscles. These exercises focus on awareness of breath, alignment of the spine, and strength of the core postural muscles.

WHAT ARE THE BENEFITS OF PILATES?

There are many benefits to Pilates that may include improved core strength; increased flexibility and strength; and improved posture, balance and stability; flatten belly and toned body; and increased well-being and state of mind.

WHAT SHOULD I WEAR?

During your Pilates practice, you should wear activewear that feels comfortable and allows you to move easily such as a tank top and a pair of leggings.

WHAT DO I NEED?

You’ll need a great “sticky” mat for practice. A sticky mat is an exercise mat with non-stick grip that prevents you from sliding during practice. These roll-up mats are also available with extra padding for individuals who have back issues or prefer more cushion during rolling exercises.

WHAT'S A PILATES SESSION LIKE?

During your session, your instructor will guide you through a series of 20-25 poses with verbal cues and physical adjustments. During your sessions, feel free to speak up and ask questions like “Where should I feel the work?” or “How can I relieve the tension in my neck?” You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your instructor for a modification. She should have multiple options that are safe and effective.

SHOULD I TALK TO MY INSTRUCTOR ABOUT MY HEALTH?

Do you have an injury or a physical condition such as pregnancy, high blood pressure or recent surgery that might affect your ability to practice? You may feel that those issues are private but your teacher needs to know to guide you through a session safely by offering modifications to avoid putting stress on the affected area.

HOW MANY TIMES PER WEEK SHOULD I PRACTICE PILATES?

Two to three times per week is recommended. When practiced consistently, benefits of Pilates may include a refreshing mind-body workout, development of strong core muscles, improved posture, increased flexibility, and decreased stress.

WHAT IF I NEED TO RESCHEDULE?

In honor of your time and your instructor’s, please be on time and ready to workout at the time of the appointment. If you need to reschedule an appointment, please do so as soon as you can.

WHAT ELSE DO I NEED TO KNOW?

Pilates is not suited for everyone. Before practicing Pilates, discuss your medical history and fitness goals with your physician so that you can make an informed decision about your health.

If you choose to practice Pilates, remember these tips for practicing safely.

First, breath is an important part of your Pilates practice. It involves inhaling through your nose and exhaling through your mouth. Full inhalations and exhalations are important because they aid in movement control during difficult abdominal exercises. Avoid holding your breath at any point during your workout. As you inhale, breathe in slowly and allow the air to fill the upper part of your chest to your ribs to your lower back. Take care to inhale without allowing your chest or shoulders to rise. As you exhale, let go of the breath with control. You can also try to practice this breathing exercise off the mat when you have a moment while driving in traffic, working at your desk or taking the dog for a walk.

Many beginners unknowingly limit their breathing when they become tense in their upper body and face. Shoulder and facial tension can limit complete exhalations, preventing you from expelling carbon dioxide. You'll be less efficient and tire much faster. Holding your breath can also raise blood pressure and, as a result, you may feel lightheaded or even pass out.

Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that's your cue to back off and try a modification. Ask your instructor for a modification if you feel a pose is too strenuous. She should have multiple options that are safe and effective.

Second, neutral spine is the natural position of the spine when the body is in proper alignment. To find neutral spine, lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and as you exhale push every back bone into the mat. Inhale and as you exhale and arch your back allowing for enough room to place your hands under your back. Again, exhale and imprint every bone into the mat. Inhale and arch your back. You will find neutral spine somewhere between these poses. When you’re in neutral spine, there will be only enough space for a grape or two or three fingers in the hollow space (also known as the “grape space”) under your lower back. Try to maintain neutral spine throughout your practice.

Third, the powerhouse primarily consists of your core postural muscles including your abdominal and back muscles. Lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and allow your belly button to drop towards your spine. Then, pull in your abdominal muscles and breathe normally. Your powerhouse should always be pulled in and up, in this way, like you’re trying to pull on a tight pair of jeans.

Finally, move only in a range of motion that you can control. For example, if you find that it is difficult to make large circles during the One Leg Circle exercise, try drawing small circles the size of a dinner plate on the ceiling.

You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your Pilates instructor for a modification. She should have several options for safe and effective practice.

That’s it! Follow these tips for safe and effective Pilates practice. If you have any other questions, feel free to reach out to me anytime.

Or let me know if you have gym class flashbacks too. Comment below or connect on Instagram and tell me all about it. I’d love to know!

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3 Genius Hacks For A Healthier Week

Do you struggle with staying on track with your workout routine? Are you looking for ways to be consistent or get support with reaching your fitness goals?

I have a unique perspective that other fitness instructors don’t offer. I’m also a health educator and offer science-backed programs, methods, and tools to help you develop a plan, accomplish your goals, and maintain success.

Let’s work together if you are a woman who isn’t the “typical” yoga size. Let’s work together if you have ever been intimidated in “traditional” Pilates classes with women who didn’t look like you.

There are other ways. You can feel confident in your skin and enjoy your practice with body as it is.

When we work together, you’ll practice regularly without feeling lost, out of place or bored.

Here are a few new ways to connect with me:

1. Join me on Threads.

Threads is Meta’s new text-based social media app. It’s like Twitter but not so angry. Join me there and ask me anything! I’d love to chat with you about all things health, fitness, wellness, Pilates and yoga on Threads. Scan the QR code below to get started.

2. Book a private session with me.

Sign up for a four-week yoga program with me and maintain a consistent workout routine with ease. You’ll also have access to live private instruction every week and pre-recorded sessions. Purchase of this program includes access to the Learn to Fly: Yoga Arm Balances course too.

3. Sign up for the Couch to Consistent course.

Missed enrollment for the Couch to Consistent group coaching program? Try my self-paced course option available now. 🚨 Get 30% off with promo code YOGAYAY for a limited time. Hurry, this code expires soon.

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