Pilates Equipment Classes Seattle

Another Benefit of Mini-Workouts

by

Exercising can be really intimidating, especially for populations that have poor health habits, lack of exercise aside. However more research is showing that even a little exercise can improve health outcomes for these populations. One such population are smokers. A study that followed nearly half a million Taiwainese smokers over 12 years found that smokers who exercised for just 15 minutes per day were 55% more successful at quitting smoking and 44% less likely to relapse. Just 15 minutes!!

Other similar studies have found:

  • Smokers who are exercises 30-minutes per day increased their life expectancy by 3.7 years
  • Ex-smokers who exercised 30-minutes per day increased their life expectancy by 5.6 years and reduced their risk of death by 43%

Read more details here

30 minutes sessions at Bodytonic range from $40-45 per session.

The Power of 30-minute Work Outs

by

“We were surprised when we found out that the 71 minutes a week not only prevented a loss of fitness,” Church says, “but it actually resulted in an increase in fitness.”

One of the biggest obstacles to exercise adherence is lack of time. Now that I am mother to an on-the-go toddler I understand this so much more than ever. Juggling family time, work obligations, your children’s health and education needs, plus your own health and self-care needs can sometimes seem like an impossible scheduling dilemma. However there is good news; some researchers have found that your workouts don’t necessarily need to be an hour plus in duration to receive health benefits. The study referenced here followed a group of women who exercised for 25 minutes, 3 times per week.  At the end of this study all of these women saw improved cardiovascular fitness and decreased blood pressure.

Are you among the many people who have a hard time fitting in your work outs. If so, consider trying 30-minute Private Training Sessions at Bodytonic! Not only are these sessions easier to fit into your busy lives, they are also easier on your wallets.

30 minutes sessions at Bodytonic range from $40-45 per session.

Bridging Then and Now

by

3 of My Favorite Arm Exercies

by

Shave the Head, Forward Reach, and Boxing with Rotation are 3 of my favorite arm exercises. They are nothing new or terribly innovative, but they are dynamic and they feel great. Shave and Forward reach are especially great because they really challenge your back extensors and Boxing will provided a surprisingly good workout for your quadriceps and gluteals. The finger flip I incorporate during Forward Reach is not a component of the classical choreography, but rather hints at my early gymnastics background, muscle memory ya’ know.

Trapeze Table Origination

by

Vintage Pilates Video

by

Advanced Short Spine Variation

by

This video is of an advanced variation of a crowd favorite Pilates exercise, Short Spine. I think Pilates practitioners love this exercise because it allows for a deep stretch and elongation of the back muscles. Like many classic Pilates exercises, the movement in this exercise involves vertebral column loading while in flexion. It should be noted that loading in flexion IS NOT the safest position for your spine. Therefore, exercises that involve loading in flexion should not be performed by everyone, and when performed they should be practiced sparingly, cautiously, and with focus. Furthermore, exercises in vertebral column flexion should be balanced with those performed in extension. During your next workout, note how many exercises involve vertebral column loading.

P.S – Please forgive my fly-aways and early 2000s workout attire. This video was made in 2014 and was originally produced for my eyes only so that I could check out my own form from various angles.

Holiday Special! $50 off all Intro Packages!

by

More Arabesque!

by

Yes, I am a dancer. Yes, I have an affinity for exercises that incorporate lengthening one’s self and balancing in odd positions. With that said, here is another arabesque variation, this time on the Stability Chair. This variation can be easily modified with increased/decreased resistance and repetitions to make for either an intermediation or advanced exercise.

Arabesque/Bicycle Mashup

by

This vlog is sort of an extension of my previous vlog post on Upstretch. Arabesque is a dynamic exercise and one of my favorites because you achieve both strengthening and stretching during practice of it. Also the dynamics of the movement provide tons of areas where one’s alignment can go wrong, so there is always a lot to focus on. Bicycle is also one of my favorites simply because it is challenging and can get your heart rate up. For those of you who are familiar with conventional gym exercises, Pilates Bicycle on the reformer, is kind of like a really ramped up mountain climber. We see a bit more Arabesque in this mashup than Bicycle, so I’ll have to make a post of Bicycle and some fun variations of it in the future.

1 2 3 4