6-Week Online Pilates Programs Start May 8

6-week Online Pilates Programs Start May 8, 2017 – Register Now for Bye Bye Back Pain or Restore Your Core Diastasis Repair!

Register Today and Receive All Four of My Pilates Audios and a Travel Set of Komega6 Sport Essential Oils Free (a $90 value)

Bye Bye Back Pain!

You do not have to suffer from back pain that limits your activities and your enjoyment of life.

Is back pain dragging you down? Do you have to constantly be careful of how you move and what you do because of your back? Have you been doing ab exercises but still feel like your back is weak? Are you losing sleep, and unable to do what you like?

This program is for you!

Learn how to find a neutral pelvis and strengthen your functional core. Gain more usable strength through proper breathing, correct form, and full body exercises including Pilates and bodyweight training. No equipment needed!

Click here for more information on Bye Bye Back Pain

Here’s how it works:

  • Six-week on line training program starting on May 8.
  • You will be expected to follow a 15-30 minute, 4 day day per week workout plan that may include written workouts and hyperlinked videos.
  • Exercises are appropriate for all levels with modified options for beginners. The workouts include breathing exercises, pilates fundamentals and mat exercises, and bodyweight training.
  • Participants will be required to pay in advance and fill out all health forms and waivers before the program begins.
  • Participants will be required to do daily check-ins with me via email or Facebook group.
  • The training program is payable via cash, check, or PayPal ($199 total).

Please pay and register for the training program using the button below. Just $199.


Restore Your Core Diastasis Repair!

Since Diastasis repair surgery is generally not covered by health insurance, so many women just learn to live with it. But you don’t have to live with a Diastasis!

Learn how to pull your abdominal muscles back together and gain more usable strength through proper breathing, correct form, and full body exercises including Pilates and bodyweight training. No equipment needed!

Click here for more information on Restore Your Core Diastasis Repair

Here’s how it works:

  • Six-week on line training program starting on May 8.
  • You will be expected to follow a 15-30 minutes per day, 4 day per week workout plan that may include written workouts and hyperlinked videos.
  • Exercises are appropriate for all levels with modified options for beginners. The workouts will include breathing exercises, pilates, and bodyweight training.
  • Participants will be required to pay in advance and fill out all health forms and waivers before the program begins.
  • Participants will be required to do daily check-ins with me via email or Facebook group.
  • The training program is payable via PayPal ($199 total).

Use the button below to pay and register. Just $199


Register Today and Receive All Four of My Pilates Audios and a Travel Set of Komega6 Sport Essential Oils Free (a $90 value)

And here is a bit more about what you can expect:


Happy Spring! I Have Lots of News

Happy Spring! I have lots of news to share…

I don’t know about you, but to me this winter has felt unending and difficult to endure. I am so happy that Spring appears to be here to stay. Happy Spring, everyone!

To celebrate the season, I went for my eye exam and have new glasses on order. I never wear green, but these green tortoiseshell cat’s eyes were the the first pair I tried on and turned out to be the winner!

Transitioning from Pilates Studio to Online

With all this new Spring energy, I decided to take on a few projects that will enable me to work from my laptop and offer my Pilates, Fitness, and Reiki services to more and more people around the world. To that end I joined Amanda Tress’ Business Accelerator Workshop, and am working to increase my online engagement, Skype/Facetime teaching, and online Pilates workshops and groups.

I have some special pricing options on all of this for you that I will announce later today!

FASTer Way To Fat Loss

I have been accepted into and have started the first round of the FASTer Way to Fat Loss certification. This program combines science-backed Intermittent Fasting protocols, tracking Macro nutrients based on what your activity levels will be in a given day, and solid, effective workouts into an easy-to-follow and continue 6-week format. Be on the lookout for more information.

Live Videos

Facebook Live is a new medium for me, but I am enjoying connecting with friends and followers in a new way. I try to address topics of interest to both Pilates Teachers and clients, including osteoporosis, back pain, diastasis, and more. Follow me on Facebook to see my Live Videos.

See you later on today with some special spring Pilates options! I look forward to helping you.

Skype FaceTime Pilates Testimonial

Skype Pilates

A Skype FaceTime Pilates Testimonial from Toronto Pilates Teacher Laura Lynn Harry

I love to teach Pilates, and love all of my Pilates clients for allowing me to teach them! I am especially enjoying connecting with new clients all over the place via Skype and FaceTime.

My biggest expanding client base for remote teaching is Pilates Teachers. I currently teach Pilates teachers in CA, Canada, and Long Island, and we are all having a great time!

Laura Lynn Harry’s Testimonial

Laura Lynn Harry owns Beach Pilates in Toronto, a BASI host studio. She teaches Pilates (both Stott and BASI certified), Barre, Spin, and TRX. Laura contacted me via this very website and we started working together last month.

We have done a mat session in her living room, as well as reformer and tower sessions at the studio.

Laura just sent me this FaceTime Pilates Testimonial (and encouraged me to share):

Hi Lynda

I just wanted to reach out to thank you & to let you know how much I’m loving our sessions over FaceTime!!   

I would have NEVER believed it was possible to get a good Pilates session  (let alone an AMAZING session!)  by only having you see me from a camera on my laptop!!!  BUT… it IS possible and each session has been absolutely fantastic… and my body is So happy 🙂

Your eyes see everything (again – I never would have believed it, with only my laptop… WHAT??!!! )  and I love that I can use any of my equipment to get in an amazing hour session with you… even though we’re in different countries.   Who woulda thunk?!!!

I’m seriously considering trying to squeeze in 2 sessions a week with you — that’s how much I’m enjoying our sessions.  *and I LOVE how I can hear your smile in your voice as I’m sweating and shaking – it’s reassuring to know how much joy you’re getting out of my torture.. LOL!  (Seriously though, I know it’s because you truly love what you do…. it’s VERY evident and you are an inspirational teacher.)

See you soon Lynda,

Sincerely, 

Laura Lynn Harry

How to Set Up A Remote Pilates Session

Setting up a remote Pilates session is super easy! All you need are some basic hardware and software and a good streaming data connection.

Hardware

You need a device with a video camera – laptop, tablet, or phone, and a place to set it up near your mat or apparatus. I have clients who use their iPhone, some an iPad or other tablet, and some a laptop.

The internal device microphone is fine! You can also use a bluetooth headset/microphone if you want to limit outside noise.

You don’t even need a tripod. I have clients who just prop their phone up on a shelf or pillow.

And if you don’t own apparatus or a studio, remote sessions are HALF the price of a studio session with me, so if you can rent studio space for an hour you will still make out well!

Software

For software, either FaceTime, which works on any Mac or iOS device, or Skype, which is free and cross-platform.

Once we connect, I will tell you exactly where to position your device so I can best see you.

That’s it!

Benefits of Remote Pilates Training

There are so many benefits to remote Pilates training!

  • You get to train with a master teacher without having to travel to NYC.
  • You can train in the comfort of your home or studio.
  • I can teach you from anywhere, even if I am traveling or away from home and studio.
  • I am available via email and social media for any questions you have in between sessions.

What Is the Cost of Remote Pilates Sessions?

I like to keep the cost on these down to make remote Pilates sessions more accessible.

For Pilates professionals, a single 55-minute Skype/FaceTime Pilates session is $80, or 5 @ $360, payable via PayPal.

For everyone else, a single Pilates session is $90, or 5 @ $405, payable via PayPal.

Interested? Contact me!

 

Pilates Cues

pilates cues

Clarity in Pilates Cues Sets You Up for Success

Lately I am having a lot of discussions about language and Pilates cues. Pilates teachers are asking me how to cue the spine, and clients are sharing with me how confusing they often find other teacher’s cuing.

Verbal Cues Should be Clear

Communication is always best when it is clear, short, and to the point. For example, say I am teaching someone to squat. Once they are set up standing with feet at hip width or a little wider with a bench or chair behind them, I say, “You are going to sit down on a bench, which is behind you. All I ask is that you keep your heels down and that you don’t move your spine. Just sit down and stand right back up.”

Then I move the bench away. “Now, pretend the bench is there and do the same thing. Go to sit, and then stand right back up. Spine doesn’t move.” Now I can layer in breathing if necessary, I can introduce weights, and/or different leg positions.

Note that at no point did I discuss “differentiated movement at the hips” or “pressing your abs into your back” or even knee alignment. I didn’t have to, because the original cues were clear and simple.

Because We Work With the Spine, Pilates Cues Should be Super Clear!

Most people, myself included, tend to compress their spines to stabilize. We push the lower back down, shove our shoulder blades together, tuck the pelvis, and wonder why everything is so hard!

I find that spine cuing can be easy if we just remember that in everything we do, we want to lengthen and decompress the spine. No matter where we are, in any position, we want a heavy sacrum and a long, lifted spine. I always say, “The trajectory of your spine from the sacrum should always be forward and up towards your skull!” Shoving the spine down is the exact opposite of what we want it to do.

This is how we maintain length without compression, which is a hallmark of Pilates. And yes, this concept works for flexion, extension, side-bending, and rotation!

How does cuing effect your workout? If you teach, how do your Pilates cues effect your clients’ workout?

Hear more of my cues in my videos here.

My Online Pilates Business

Online Pilates Business

I Am Growing My Online Pilates Business in 2017

I do quite a bit in the online space. For years I have sold Pilates audio downloads, my Pilates for Back Pain eCourse, my 6-Week Programs, and Skype/Facetime Sessions.

But this has always been my side business, secondary to in-studio training.

This year I am committed to taking my online Pilates business to new heights, and ultimately replacing ALL of my studio income online.

That’s right, I said ALL of my income!

This will allow us to travel and live wherever we want. It will allow us the financial and physical freedom to leave the US once and for all.

I can reach so many more people this way, spreading the love of spine-safe, good for you Pilates exercise.

To reach this goal, I have enrolled in my friend Amanda Tress’ Online Business Accelerator Workshop, which starts next Monday! 6 weeks of immersion, systems creation, and business growing in a supportive group.

I cannot wait to get started!

Neutral Spine Is A Myth

neutral spine pelvis

Neutral Spine Is Not A Thing! Neutral Pelvis Is.

I am not sure when I started hearing the phrase “neutral spine” popping up from clients and other Pilates pros, but it has been quite awhile. For whatever reason, I am hearing it a lot lately.

But when I ask people to define the phrase, they cannot. I have been told that neutral spine is the spine’s natural curve, but we know that looks different between individuals. My client with severe scoliosis certainly has a different neutral than I do. Her neutral is not necessarily one that works for me, and vice versa!

Most fitness and pilates professionals conflate Neutral Spine with Neutral Pelvis, much to the detriment of themselves and their clients.

Neutral Pelvis Is A Thing

I have been teaching exercise for over 27 years, and in that time the most useful concept I learned was Neutral Pelvis. Seriously!

So what is a Neutral Pelvis? Neutral Pelvis is defined as when the hip bones or ASIS (anterior superior iliac spines) are in line with the pubic bones or PS (pubis symphysis). They are in the same horizontal plane.

Pelvic Tilt

Pelvic tilt is then defined from neutral.

A Posterior Pelvic Tilt is when the hip bones are behind the pubic bones, which will flatten out the lower back and push the ribs back, make the upper back rounder. This is also known as a Tuck.

An Anterior Pelvic Tilt is when the hip bones are in front of the pubic bones, which will arch the lower back and thrust the ribs forward, making the upper back flatter. This is called an arch.

neutral spine myth

The pelvis can also rotate a bit, with one hip bone being more forward than the other, and shift laterally, with one hip bone being closer to the ribcage than the other.

Pelvic Stability = Healthier Movement

When the pelvis is stable in a neutral position, the spine will be in as close to a “Neutral” position as possible. But this will look and feel different on everybody. The hallmarks or bony landmarks, however, will stay the same. It is easiest to feel them when our lying down supine, on your back with knees bent and feet on the mat.

neutral spine neutral pelvis

When the hip bones and pubic bones are in alignment, you will feel your sacrum and tail very heavy, with even weight on both sides of your sacrum (the large, triangular bone at the bottom of your spine). Your lower back will probably not be on the ground, and that is OK! Your ribs will be on the mat, with more connection at the upper ribs and shoulder blades. Your neck will not be down, but your skull will be.

The degree to which parts of your spine are on the mat or not depends on your structure and your muscle tension. Once my clients find neutral pelvis, I then cue them to have a long spine, with the trajectory of their spines always being “forward and up” from the sacrum to the skull, no matter what their relationship to the ground (gravity). This allows for maximum length and minimum compression, which will ultimately allow for healthier flexion, hyperextension, rotation, and side bending (yes, I am looking at you, golfers and tennis players).

And when you move your pelvis and spine, you will be able to do it with intention for a specific movement or reason, but you won’t have to live there!

Plus, being able to stabilize the spine in this pelvic position and hold it allows for healthier weight training, including hip lifts, squats, planks, and most upper body exercises. Neutral pelvis and long, lifted spine leads to healthier movement, period!

How To Find Neutral Pelvis

Here is a video I did a few years ago on Neutral Pelvis – let me know if it helps you!

Komega6 Sport Essential Oil Giveaway

Komega6 sport oils

Win A Komega6 Sport Essential Oil Travel Kit

Oh yes, I have another awesome giveaway for you this week! This time our giveaway is from my friends at Komega6 Sport Essential Oil.

As you know, I love these oils, which is not typical for me. I generally dislike the smell of most essential oils, and the fact that so many are long-lasting doesn’t help. I also find that having to blend them with a carrier oil is annoying, but is necessary to avoid burns and other reactions.

[If your essential oils say that you can use them straight, or ingest them straight, run away quickly! Imagine how a strong lemon or orange oil could burn your skin and the inside of your throat. Plus, carrier oils aid absorption. ]

Komega6 Carrier Supreme

Every Komega6 sport essential oil blend comes ready to apply with their trademarked Carrier Supreme blend featuring coconut oil, avocado oil, flax seed oil, and kenaf seed oil. This carrier blend delivers an all-natural transport vehicle for topical oil use. Carrier Supreme also aids the absorption of potent essential oils to the skin for various sport and health related uses, all without the risk of unwanted side effects. Here is more info:

Right now, you will receive kenaf seeds in every Komega6 order as part of their #GrowTogether initiative.

 

Four Targeted Sport Essential Oil Formulas

Instead of having many bottles of essential oils around, with Komega6 there are four blends: Focus Factor, Metabolic Lift, Recover, and Rest Easy.

I use the oils in my day – Focus Factor before I leave for work and later if I feel scattered, Metabolic Lift on my muscles before a workout, Recover both on sore muscles and in a hot epsom salt bath, and Rest Easy an hour or so before bed, or at any time when I need to chill and relax. Here is more information about the oils generally, and each formula specifically.

komega6 sport

The Komega6 Sport Essential Oil Giveaway

This giveaway will have TWO winners! Each winner will receive a Komega6 Sport Essential Oil Traveler Kit ($49.95 value), giving you all four oils in a handy travel bag. I have this kit and I love it! Come back daily to share on Twitter and up your chances of winning!

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