If you've found yourself wondering what's safe, smart, and actually helpful when it comes to pre/postnatal exercise, I've shared two free videos on IGTV. Find The Whens and Whats to Exercise after Baby and To Crunch or Not to Crunch here. It's important to me to make good information more accessible and help more mamas find the answers you're looking for.
Music has always been such an interconnected part of movement for me. I blame a life of dance. The right music really can take the clients' experience to the next level. I know it's not always easy to stay on top new music and to be constantly creating new playlists. If you're not already, follow me on Spotify for the playlists to set the right mood for your studio or workout. STUDIO is 5+ hours of eclectic, cool, feel good tunes. Check out INHALE | EXHALE, CLASS CLASS CLASS, and more (including playlists to accompany Postpartum Essentials & Core Essentials).
After immersing myself in as much Postpartum Education as possible, I decided to complete a more comprehensive program and am happy to say I finished this month. It was a wonderful experience that enhanced and broadened what I've learned and practiced so far. I'm thrilled to have a few more tools to support and facilitate change for the postpartum community.
I only offer special pricing one time of year and that time is now. From now until January 31, 2018 purchase any of the following jumpstart packages to get your year started right. Email to schedule and purchase (in-person only).
30 DAY PROGRAM
Twelve private studio sessions in a thirty day period to get the ball rolling and start the year putting your health first. $700
12 WEEK PROGRAM
One private studio session per week for twelve weeks. Receive a full alignment assessment and guidance to support your home routine and other ways you move. $750
Have you seen the new music page? The LIFESTYLE page now takes you to my new shop, the blog, and brand new music page. I just added two new playlists - One for hours of play in the studio and one to set a great rhythm for class or home workouts. Check them out & follow me on Spotify to stay inspired.
We are so thrilled to announce the dates for The Teachers Collective Workshop in Solana Beach California. Join us February 10 + 11 for movement, collaboration, renewal, and an amazing growing community. For the detailed info, join our Teacher's Collective Community list and stay up on future Teachers Collective Events.
Have you seen the new lifestyle page? I wanted to provide more resources to support your active life and inspired movement. Visit the shop for my most essential staples & unique finds. Find a good beat and good vibes assembled in playlists on the music page. And stay up on exclusive content, events, and updates on the blog. Make sure to subscribe to my monthly newsletter to stay up on shop, music, and blog updates.
It was four days of movement, sharing, and growth in Roscoe Village, Chicago. We started day one with Essentrics, Breathwork, and amazing Mexican Food from Antique Tacos. Day two we were treated by Lululemon to a morning fit session and later, some goal setting. We moved through the Fletcher floorwork and Jacquelyn and I led a perinatal workshop and finished the day with an unreal vegetarian meal from an in-home chef. Day three was filled with business discussion, a tactile workshop, some casual play on the equipment, and dinner courtesy of Sweet Green. Our final day we enjoyed some Yamuna instruction and a group class with some hands on adjustments, rotating teachers. We were so lucky, again, to have such a stellar group of teachers. The weather was beautiful and the studio was a dream. If you haven't joined our list to join us next time, you can do it here.
PPE was designed to build a healthy foundation to progress you back into your active life. It is a three phase series, intended to be done daily and includes bonus material to educate and enable progression.
What you'll need
Phases one and two don't require any props or equipment beyond a mat. For phase three, you'll need a small 4-8 inch stability ball. You can find them here from theraband, here from amazon, and if you'd like one that also does myofascial massage I recommend this Yamuna ball.
Each phase comes with two audio options to enhance your experience. In addition to the three phases, the bonus material offers essential tutorials to enable progression. I've also created three playlists especially for each phase. Follow me on Spotify (HELLOBODYPILATES) and get playlists O N E , T W O , & T H R E E .
I just returned from our second Teachers Collective in Chicago, hosted by the beautiful Pilates + Coffee in Roscoe Village. It was, once again, a great time and so renewing to be surrounded by inspiring teachers and human beings while taking the time to focus on what I love doing most. I'll have a more complete recap soon.
So you need a movement ritual, something you do everyday; something that makes everyday better and keeps movement a part of your life. You need a sport, something you love to do; this is something that drives your daily ritual and what keeps you moving forward. And you need a friend; someone who shares a love for your sport or who has a similar schedule to join in your ritual. Movement should and can be a part of your regular social life rather than a way to isolate yourself from friends and fun. It's important to remember you're not doing the work alone and it's important that we don't take ourselves to seriously. The purpose of a movement-filled life is better quality of life. And that includes actual living, all the good, joyful stuff.
I'm so excited to be co-teaching/curating this unique event with my friend Jamie McDaniel, in collaboration with Primal Pastures, Do or Dine Catering, and Primally Pure Skincare. We have come together with locally + sustainably sourced fare/gifts and Brooklyn chef, Nicoletta Grippo for a Pilates mat class followed by mimosas and a three course brunch cooked over an open fire. Come move, renew, and enjoy!
Part two of three // First I suggested a movement ritual, something you do everyday, whether it's sun salutations or the Pilates series of five or a walk around your neighborhood after dinner. No matter what, it is how you do your day. The next ties right into it. Having a sport is having a "thing" that's yours. You do it every day, week, or month; it doesn't matter so much how often you are able to do it, because your ritual (what you can do everyday) supports your progress. So biking may be your sport, but maybe you can only get out once a week. Maybe you do 30 minutes on an indoor bike everyday and one hour a week of Pilates to balance your body. This becomes your ritual. Your sport drives you, keeps you excited, invested, gives you a focus. Your ritual gets you where you want to be. Choosing a sport doesn't need to be an actual sport. It just has to be something you really, sincerely like doing. And as I mentioned above, it doesn't have to be something you're able to do everyday; just often enough to keep the momentum. If Pilates is what I love to do but can only make it to reformer class once a week, I create a movement ritual of mat Pilates at home everyday to support my progress. If yoga is what I love, maybe I go to class several times a week and then supplement at home with Pilates. yoga and specific home exercises like handstands with the wall to support my goals. The point is that you are moving forward and you are doing something you enjoy. You are thinking about movement and work in a new framework; how it relates to what you love, rather than checking the box. It's never about the reps, it's about doing, playing, moving forward.
It's an I can't start my day without out coffee and a hot shower kind of thing. Like a routine, but without the monotony, a ritual has a deeper motivation. Instead of something in the external space, what you simply "do". A ritual exists in the internal, what you want and who you are. Instead of something you know you "should" do, it's something you make a point to do -- for you. And it's really all perspective. It's seeing what you're adding to your life, the value in the consistency. It's recognizing the power in building a practice and the inherent satisfaction in the commitment.
Creating a movement ritual doesn't have to be complicated or take over your life. The most important part of creating it is that it's something you do very regularly and that it aligns with what you want out of life. Whether it is how you like to start your day, end your day, or take your lunch breaks, your ritual is unique to you and your life. It will not always feel easy, but the consistency will carry you forward. Every system in the body benefits from and needs regular movement to thrive. And just like any nutritional supplement you would take, the consistency is where all the benefits are. For longevity, disease prevention, mental/emotional health and improved quality of life, beginning a ritual today has lifelong benefits.
There's no denying movement is emotional. For many, the act of daily movement is largely emotional self care. When I teach, it's important for me to recognize the energy we hold and release through movement and breath. Therapeutic movement is when we specifically address the needs of the body. This can often be simple, basic movement to create balance in the body or to address a problem area. And we get into the cathartic movement by creating moments of flow or challenge. We get the blood pumping and the breath flowing. It is as much about the mental and emotional challenge of "I can" as it is about the physical challenge and progression. We will work from both ends of the spectrum and in-between to challenge both the mind and body to work in different ways. We work different muscle fibers as well as sending different messages to the brain. As always, the goal is whole-body health.
Whether you sit bent over a bike or a computer, chances are your spine needs some love. Strengthening the spinal extensors and opening the front of the body is necessary to create balance throughout the entire body. When the body is balanced, we're able to move within our healthiest possible alignment and maintain our ideal posture with as little "work" as possible. Balance allows us to avoid many of the chronic aches and pains because when we move, the work is spread out as efficiently as possible. We experience greater range of motion and safer motion with the support of the entire body working together.