Low Impact Full Body Barre: All About the Routine!

Low Impact Full Body Barre: All About the Routine!

A little preview of our brand new 33 minute Pilates & Barre combo workout with free weights. Just published for your Fittbe Pilates & Fittbe Barre Apps. This one feels so good! We are hitting play with you right now!  And, if you don’t have your app yet, grab the link here ✨ I have freebies in there too, and am always here for workouts by request!

Here’s what you can expect from the workout. We start with some nice hip loosening moves in a standing position. Plus, we stretch out our arms and activate our backs. I just love a slow and luxurious warm up where we get to hold these beautifully placed positions.

Up next we work the downward dog position and give ourselves some releve exercises! This section is really great for helping us stretch and elongate the backs of those legs, stretching the achilles and calf muscles.

We then do a section where we face the mat. Single leg kicks are a super exercise to activate the backs of our legs while stretching our quads. Lastly for this section, I have some exercises to hit your “so called” Swimsuit muscles! You are soooo welcome for this! Ha. The key to get even more out of this section is to activate your upper back while you are facing your mat. Keep sending your shoulders down and back, almost reaching for a V position on your back.

A plank section with elbow to knee reaches follows, and I think you are going to love it! It is going to get you engaging your arms, waists/obliques, legs, and core. How about that for a multifunctional exercise.

Pick up those light free weights next, for some simple lifting. Keep that engagement as active on the way down as on the way up and you’ll earn a gold star! We finish this section with variations on bridges to target our glutes, and core.

Accomplish this with an intensity and a sense of calmness! I can’t wait for you to join me for this 33 minute session in your Fittbe app! Keep sending in requests so I can design more workouts especially for you all! And, if you haven’t signed up for my free newsletter yet, be sure to sign up here! 

xx, 😘 Kira

 

Simple Ways to Stand Taller

Simple Ways to Stand Taller

Good posture looks great and feels great. It enhances that balanced body and is habit-forming! 

Keep your spine tall

Keep your spine tall when you are sitting and standing as well. When you slouch, you really put strain on your back, and you throw the balance of your body out of wack!

Work your Core and Abs

Your core is more than your abs. It’s the full array of wrap around muscles supporting your back. Having strong abdominals and a strong core is vital for great posture and preventing back pain too!

Align your ears with your shoulders

Make sure your head isn’t reaching forward. This is awful for your neck, and it looks poor too. Instead, make sure you align your ears with your shoulders. Keep your head up. Always!

Select a Firm Mattress

Choose a firm mattress that won’t have you sinking in! If you’re a napper, try napping on something more firm than an easy chair!

It's Time to Take a Moment for Yourself!

Tone, strengthen, stretch, and earn a functional body that feels amazing! Download your copy of Fittbe Pilates!

What are the Benefits of Pilates?

What are the Benefits of Pilates?

A method of exercise with staying power…

With so many methods of exercise from which to choose these days, here’s one with the ultimate staying power. Tap into the past with Pilates. It’s proven and time tested, and far from a fad. It was created in the 1920’s by Joseph Pilates, and was actually originally developed for rehabilitation. Athletes and dancers have been long time practitioners, and now it’s quite mainstream! The benefits are many, but here are some points that will hopefully get you inspired to give it a try, or re-investigate if you’ve tried it once or twice. It’s just good. Really, really good.

It’s vitamins for your mind

It’s not just about the Physical benefits! Pilates boosts mental well-being.

Pilates gets you balanced!

Pilates helps remediate muscle imbalance – a major reason people experience injuries & pain. Pilates is preventative in a sense, as it helps you form balanced musculature which helps 

It can help you reduce stress and anxiety

The release of tension in your body can help dramatically with the release of tension in your mind! Breathing through your practice also helps you to be in the moment.

Boosts muscular control

The control your body learns through Pilates will serve you well in a variety of other sports and activities. 

It’s a major core workout

Show your core some love! Pilates is famous for being an amazing core workout. You core is so much more than your abs, and you absolutely have to have a strong core in order to have a balanced physique! 

It’s all about that “good energy”

Many people find peace as they breath through a session with energy and positivity! Fittbe’s pretty famous for this positivity piece! 

Improves flexibility

Flexibility is essential for good fitness. I’ve heard so many times – “I hate to stretch.” Guess what… you need to! If you don’t stretch, you are opening yourself up to many potential problems and injuries. If you hate to stretch, or you don’t know what stretches to do, Pilates is the perfect choice because it’s built into the flow for you!

Can Help Reduce Pain

Originally built for rehab, Pilates can help reduce pain. Many times, people experience lower back pain as a result of a weak core.  The stretch and strength delivered by pilates can be just what the doctor ordered!

Increases muscle strength and tone

You get major strength benefits from practicing Pilates! Not only will you feel better, you will look better too. Now, that’s not our main focus, because we don’t want to be shallow. But, in all honestly, yes. You will look like more of a babe of you do Pilates 😉 

Pilates helps you to feel more centered

There is so much beauty in the practice of Pilates. Movement originates from your core, and as you focus on Joseph Pilates’ foundational principles, you will find that you feel more centered 

Improves posture and spine health

Pilates improves your posture and helps to prevent upper back curvature! As you work through your Pilates sessions, you will practice lifting from the crown of your head, having a neutral spine, a strong core as you think of pulling your abs in and up, along with relaxed chest.

Helps you to relax and create a balanced body

 Did you know that one of the best ways to feel more relaxed in your day to day life is to workout, and Pilates is the ideal method as you breath deeply, engage deep muscles, and find a simple beauty across all movement, conducive to less pain, more range and balanced muscles!

 

Let Pilates improve your life and health!

We’re having some fun on the Fittbe Apps! Check them out today ~ Cancel anytime, though we don’t think you’ll want to!

Put Joseph Pilates’ Principles to Work!

Put Joseph Pilates’ Principles to Work!

Put Joseph Pilates’ Principles to Work!

Improve your Pilates practice and get better results with Joseph Pilates' principles!

Win your Next Pilates Workout with Guidance from Joseph Pilates Himself!

A little guidance from “uncle Joe” can help you crush get more out out of your next session. Let’s make sure we understand the principles of Pilates as designed by Joseph Pilates himself!

 

Are you kicking off a practice of Pilates for Beginners? Are you an advanced Pilates practitioner? Whether you are in the beginning of your journey with this amazing method of exercise, developed by Joseph Pilates, or you’ve been working on it for years, you can always enjoy a refresh of the core Principles of Pilates as designed by Joseph Pilates himself.

 

Control:

In Pilates, what does this really mean? Every single movement is a conscious choice. Let’s say a particular muscle is not the immediate focus of an exercise. It’s not the “star.”  Does this mean it takes a break? Not at all. Pilates is all about control. It is all deliberate. Mindful movement is the name of the game. If Deepak Chopra has taught us anything about mindfulness, it’s that “is the opposite of acting out of habit, old conditioning, and automatic reflexes. You no longer are a brain puppet reacting.”  Mindfulness applies to movement too. No muscle ever falls by the wayside. Today let’s all focus on controlling the way our bodies move and engage!

Centering:

We talked about control, but what is centering? Is it the same? While definitely linked, it’s actually not the same. Centering is the act of physically and mentally bringing our focus to the center of our bodies. If you thought, core, you guessed it! That’s why in Fittbe Pilates, we’re always talking about how even if it feels like a leg exercise, it’s a core exercise. Even if it’s an arm exercise, it’s a core exercise. So stay centered in mind, body, and spirit! Don’t forget, we said it is physical focus too, and you can even engage your core when you’re sitting at your desk, stuck in traffic, or having a phone chat with a friend. Try to tighten your abdominal muscles and pull them toward your spine as you exhale. Talk about a multitasking method that can change your life for the better!

 

Concentration:

What is concentration in Pilates? It’s all about the mind-body connection. We must concentrate on the quality of each movement in order to get the most out of each exercise and session. We are paying attention to how we are moving our bodies – are we rolling through our spine as we tighten our abdominals? Are we twisting and tightening our waist with each exhale? Are we doing leg circles and focusing on the extension off our leg, lengthening with every circle as we stabilize our core with the rest of our body?  It’s my hope that everyone tries this amazing method of exercise, it’s preventative, practical, and perfect!

Precision:

I have this habit of mentally commenting on people’s form when they walk or run. Sometimes I see runners and I think, ouch, their knees are really going to hurt later in life. Or maybe just tomorrow! The knowledge that my Pilates training has given me with regard to precise movement translates through my life and I hope it does for you too!

The point of this principle is that each movement performed in a Pilates session must be precise. No floppy arms. No “going through the motions.” It just won’t work. It won’t give you the results, and it won’t feel right in your body. So, always keep focus on making precise movements. If our arms are 3/4 up, that’s exactly where they are placed. Focus on precision! Do you best and know where your body is headed – be accurate – be exact!

Breathing:

People are often confused on this one. Usually in Pilates we coordinate breathing out with exertion. Proper breathing allows you to center yourself in the moment and supports mind body awareness. So for example, as you curl up and engage your abs, you want to tighten and engage! It also helps to support a beautiful flowing session!

Flow:

We just talked about breathing and how it supports flow. Everything is linked! When grace and ease are applied to the exercises, we end up with a smooth and continuous sequence of beautiful movement like the choreographed sessions we all enjoy in the Fittbe Pilates App!

Pilates

Barre

Yogalates

How to Work your Lower Abs

How to Work your Lower Abs

How to target your lower abs!

We get requests all of the time about this problem area!

 

 Simple Curl and Lifts

 Begin with your arms over your head, lying on your back. As you exhale, you want to roll up while pressing your lower back toward the mat. Hold this for a few seconds, then slowly roll down, floating your arms back up overhead! 

Plank w Knee Lowers 

It’s not good to just to “sit ups” in order to work your abs. You want to take a nice variety of body positions in order to target them in a balanced way. Thank you Pilates! We love a low plank with dual knee lowers in order to activate middle and lower abdominal muscles! It’s perfect sandwiched in between exercises with different body positions!

Feet to the Sky Lifts

 

Reach your feet up to the sky, stretching your legs. We might barely be able to see it, but you’ll be getting to those deep lower abs! 

Reach your feet up to the sky, stretching your legs. Go for a 90 degree angle, but if they aren’t totally straight today, that’s ok, keep working toward it!  

 Activate you lower abs as you try to lift your hips up off of the mat about an inch! These are quite subtle, but they REALLY get the job done. This is probably the very best exercise to make get those lower ab muscles engaged and working!  

We have amazing full length workouts that are choreographed and ready for you in the Fittbe Pilates App! Join our amazing community for ~ 23 cents per day. Try some sessions FREE too!

 

 

Tone, Stretch, Elongate. FEEL AMAZING!

We invite you to join a community who loves active living, Hygge, great recipes, and best of all, Unlimited Pilates!

 

Boost your mood, focus, and improve your sleep!

Boost your mood, focus, and improve your sleep!

Can Exercise Reduce Stress & Tiredness?

So you’re feeling stressed, unfocused, a little tired… We’ve all been there! Rather than reaching for the remote to stream another series on Netflix or head to the couch for a nap, instead try a complete 360 and go for a little workout instead!

 

I’m already tired and you want me to workout to be more wakeful?

YES! You heard right, friend!

When you are feeling a little tired, a nice workout session will get both your circulation and endorphins going! You will enjoy a good mood boost, and much less tired. It doesn’t have to be anything too crazy. From at at home Pilates workout to a nice walk or a jog, it’s a great way to say to you body, “hey, wakie wakie, we have things to do!”

A mood booster!

We talked about endorphins, get ready for good feelings!

Endorphins are hormones that when simply put, make you feel good. When you exercise, your body releases  chemicals that give you a positive feeling! According to webmd, “that feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” That sounds good to us! 

Getting Exercise also improves sleep!

Workout to sleep better!

Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep explains that  “moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep.”

Feeling stuck? 

Use exercise to refocus!

According to the Harvard Medicine blog, exercise can help your brain to focus! Several studies have demonstrated that exercise that gets your heart pumping also can help your brain function. It may also improve memory! 

Get ready to THINK more clearly, sleep more soundly, and be in a better mood. Who wouldn’t love that!?

 

Get your Copy of Fittbe Pilates!

Enjoy an upbeat session of Fittbe Pilates today + your achievement diary, favorites, fun and balanced wellness activities & more!