• Happy Monday! The next time you pull out your mat for a workout- think about the shapes you are making with your body 🌈! . . Flex, Arc, Extend, Twist..... MOVE and create shapes! Side Bend + Side Plank will wake up your whole side body! . . This focus with shapes is a form of body awareness as you move. I always think about the space between my body and the mat which helps me feel the shapes I make! . . For FREE guides check out link in bio ⭐️ . . . . . #mindfulmover #mindfulaxis #bodyawareness #moveyourbody #pilates #pilatesmat #obliques #coreworkout #homeworkouts #crosstraining #pilateshomeworkout #strongwomen #enjoymovement #happybody #fitlife #moveeveryday
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    Happy Monday! The next time you pull out your mat for a workout- think about the shapes you are making with your body 🌈! . . Flex, Arc, Extend, Twist..... MOVE and create shapes! Side Bend + Side Plank will wake up your whole side body! . . This focus with shapes is a form of body awareness as you move. I always think about the space between my body and the mat which helps me feel the shapes I make! . . For FREE guides check out link in bio ⭐️ . . . . . #mindfulmover #mindfulaxis #bodyawareness #moveyourbody #pilates #pilatesmat #obliques #coreworkout #homeworkouts #crosstraining #pilateshomeworkout #strongwomen #enjoymovement #happybody #fitlife #moveeveryday
  • Just 2 weeks ago I completed my first Bikini Show. Wow what an experience! I began training on January 2nd and worked up until show day May 18th (Yes very short prep time). It was a lot of work and time. I learned so much about training, nutrition and discipline. I said “No” to many things besides food options. I said “Yes” to my commitment to my training. This was a constant practice of mind over matter. . . When I was tired I still got to the gym even if it wasn’t “perfect”. When my sister asked me to join her for wine I’d say no and instead had a water or tea. I prioritized my sleep over social activities and prepared all my meals. I had some bad days not “seeing” changes soon enough in my body. I felt insanely strong in the gym...never training this hard consistently ever. I tried to explain WHY I was doing this physical and mental challenge to my family- but they didn’t get it. That’s ok. They still don’t get it but I get it. I know what I’m capable of, what I can accomplish with consistency and what actual work is. That to me is GOLD! I will take that everywhere I go and apply those lessons and practices 🙏🏻. The day of the show I didn’t know what to expect. It was a lot of waiting for a short burst of adrenaline posing on stage for 10 seconds. But I had fun! The bikini competitors were so awesome! One woman was 57 next to me doing her first show too... I mean fuck yeah so inspiring! I have so much more respect for bodybuilding than I ever imagined! Incredible athletes! . . I’m still a work in progress. I’m still learning about my body and training. It’s a journey....nobody is the same and that’s what makes it uniquely yours! Tan: @sunlessattraction Makeup: @laurenannahmakeup Hair: @ldz28 . . . . . #bikinicompetition #bikinigirl #firstbikinicomp #bikinicompetitionprep #contracostachampionships2019 #hardwork #werkwerkwerk #crosstraining #strongwomen #npcbikinimasters #npcbikini #nevertooold #strongissexy #mindfulaxis #fitlife #bikinifitness
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    Just 2 weeks ago I completed my first Bikini Show. Wow what an experience! I began training on January 2nd and worked up until show day May 18th (Yes very short prep time). It was a lot of work and time. I learned so much about training, nutrition and discipline. I said “No” to many things besides food options. I said “Yes” to my commitment to my training. This was a constant practice of mind over matter. . . When I was tired I still got to the gym even if it wasn’t “perfect”. When my sister asked me to join her for wine I’d say no and instead had a water or tea. I prioritized my sleep over social activities and prepared all my meals. I had some bad days not “seeing” changes soon enough in my body. I felt insanely strong in the gym...never training this hard consistently ever. I tried to explain WHY I was doing this physical and mental challenge to my family- but they didn’t get it. That’s ok. They still don’t get it but I get it. I know what I’m capable of, what I can accomplish with consistency and what actual work is. That to me is GOLD! I will take that everywhere I go and apply those lessons and practices 🙏🏻. The day of the show I didn’t know what to expect. It was a lot of waiting for a short burst of adrenaline posing on stage for 10 seconds. But I had fun! The bikini competitors were so awesome! One woman was 57 next to me doing her first show too... I mean fuck yeah so inspiring! I have so much more respect for bodybuilding than I ever imagined! Incredible athletes! . . I’m still a work in progress. I’m still learning about my body and training. It’s a journey....nobody is the same and that’s what makes it uniquely yours! Tan: @sunlessattraction Makeup: @laurenannahmakeup Hair: @ldz28 . . . . . #bikinicompetition #bikinigirl #firstbikinicomp #bikinicompetitionprep #contracostachampionships2019 #hardwork #werkwerkwerk #crosstraining #strongwomen #npcbikinimasters #npcbikini #nevertooold #strongissexy #mindfulaxis #fitlife #bikinifitness
  • Shoulder pain or stiffness while using your arms overhead or even stiffness in and around the Shoulder joint- Scapular Mobility drills like these are GOLD💪🏻💪🏻! . . You can do them standing without bodyweight, or like this in a 4 point position. Elbows must stay locked so the movement comes from the shoulder. . . 1️⃣ Elevation: Upper Trapezius and Levator Scapulae glide the Shoulders upwards towards the ears. 2️⃣ Depression: Lower Trapezius glide the Shoulders downward. 3️⃣ Retraction: Rhomboids and Middle Trapezius pinch the Shoulder blades towards each other. 4️⃣ Protraction: Serratus Anterior round the Shoulders forward. 5️⃣ Circle though these 4 movements (not shown- upward and downward rotation of scapulae). . . 🔺 Your scapulae are the foundation of your shoulder joint and these flat wing like bones help to anchor your shoulder to your torso. 🔺 They are an incredibly mobile bone, tilting and rotating to accommodate the wide range of movement of the shoulder joint. 🔺 If they don’t move properly, the rotator cuff will have to try and compensate and move in ways that they are not designed to do so. This can result in rotator cuff tears, impingement, bursitis rotator cuff tendonitis/tendinosis and labrum injuries to name a few. 🔺 Any exercise where you move your upper arm utilises your scapulae in some way and any weakness in the 17 different muscles that connect to it will translate into weakness in the movement 😬. . . So we know why it’s important- but these actually feel GOOD! . . . . . #scapularmobility #mobilitytraining #shoulderjoint #shoulderpainrelief #shoulderpain #frcms #strongshoulders #homeworkout #healthyshoulders #mindfulaxis #bayareatrainer #pilatesinstructor #warmupexercise #sanjosecalifornia #armworkout #fitlife #crosstraining
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    Shoulder pain or stiffness while using your arms overhead or even stiffness in and around the Shoulder joint- Scapular Mobility drills like these are GOLD💪🏻💪🏻! . . You can do them standing without bodyweight, or like this in a 4 point position. Elbows must stay locked so the movement comes from the shoulder. . . 1️⃣ Elevation: Upper Trapezius and Levator Scapulae glide the Shoulders upwards towards the ears. 2️⃣ Depression: Lower Trapezius glide the Shoulders downward. 3️⃣ Retraction: Rhomboids and Middle Trapezius pinch the Shoulder blades towards each other. 4️⃣ Protraction: Serratus Anterior round the Shoulders forward. 5️⃣ Circle though these 4 movements (not shown- upward and downward rotation of scapulae). . . 🔺 Your scapulae are the foundation of your shoulder joint and these flat wing like bones help to anchor your shoulder to your torso. 🔺 They are an incredibly mobile bone, tilting and rotating to accommodate the wide range of movement of the shoulder joint. 🔺 If they don’t move properly, the rotator cuff will have to try and compensate and move in ways that they are not designed to do so. This can result in rotator cuff tears, impingement, bursitis rotator cuff tendonitis/tendinosis and labrum injuries to name a few. 🔺 Any exercise where you move your upper arm utilises your scapulae in some way and any weakness in the 17 different muscles that connect to it will translate into weakness in the movement 😬. . . So we know why it’s important- but these actually feel GOOD! . . . . . #scapularmobility #mobilitytraining #shoulderjoint #shoulderpainrelief #shoulderpain #frcms #strongshoulders #homeworkout #healthyshoulders #mindfulaxis #bayareatrainer #pilatesinstructor #warmupexercise #sanjosecalifornia #armworkout #fitlife #crosstraining
  • Bands are not just for your Bum 🍑! FREE guides in my link above 👆🏻! . . Using a light band will wake up your Rotator Cuff muscles, Lats and Deltoids! . . Pushing out and away from the body challenges the position of your Scapula and Shoulder joint. . . If you move without control, your arm would end up by your ear, or you will loose your form! The key is to move slow and set up your shape before you move! . . 1️⃣ Step Back Reach Out: Opposite limbs move which wakes up your deep core stabilizers so your form doesn’t collapse! . . 2️⃣ Plank Reach: Holding a Plank and reaching away from the body tests your CORE even more including your hip stability-no dipping in your low back! . . 3️⃣ Kneeling Push-ups: Keeping the Shoulders pressing out while you complete your push-up will again work on stabilizing the Scapula and give you more feedback for the Shoulder girdle position! . . . . . #resistancebandsworkout #resistancebands #stabilitytraining #shoulderrehab #rotatorcuffrehab #shoulderpain #mindfulaxis #mindfulmover #homeworkout #fitwomen #crosstraining #fitlife #moveyourbody #plankworkout #coreexercises #pushup
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    Bands are not just for your Bum 🍑! FREE guides in my link above 👆🏻! . . Using a light band will wake up your Rotator Cuff muscles, Lats and Deltoids! . . Pushing out and away from the body challenges the position of your Scapula and Shoulder joint. . . If you move without control, your arm would end up by your ear, or you will loose your form! The key is to move slow and set up your shape before you move! . . 1️⃣ Step Back Reach Out: Opposite limbs move which wakes up your deep core stabilizers so your form doesn’t collapse! . . 2️⃣ Plank Reach: Holding a Plank and reaching away from the body tests your CORE even more including your hip stability-no dipping in your low back! . . 3️⃣ Kneeling Push-ups: Keeping the Shoulders pressing out while you complete your push-up will again work on stabilizing the Scapula and give you more feedback for the Shoulder girdle position! . . . . . #resistancebandsworkout #resistancebands #stabilitytraining #shoulderrehab #rotatorcuffrehab #shoulderpain #mindfulaxis #mindfulmover #homeworkout #fitwomen #crosstraining #fitlife #moveyourbody #plankworkout #coreexercises #pushup
  • Recently one of my new clients asked me a very common question: . . ❓Client: Why do you not move fast with Pilates exercises? . . ❗️Me: Lifting without momentum is where you actually can utilize CONTROL with your MOVEMENT! Practicing CONTROL is everything as a carryover into all other forms of movement including daily living!🤗 . . 🔹Slowing down your movement isn’t easy! It may LOOK easy to others- but making something look effortless is actually work... hate to break it to ya! . . 🔹These Back Support variations use your Back and Posterior Chain to lift off the ground which is hard... but practice, practice, practice! . . ✔️Form head to toe: Keep head aligned with spine Shoulders away from ears Contract Abdominals in Tuck Pelvis Squeeze Glutes Squeeze hamstrings Anchor with heels . . . . . #mindfulaxis #mindfulmovement #mindfulmover #pilatesmat #pilatespractice #homeworkouts #strongwomen #crosstrainning #posteriorchain #backworkout #posture #fullbodyworkout #crosstrainning #healthyspine #coreworkout #workoutvideos #pilatesgirl #fitlife #fitwomen #mindfulmover
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    Recently one of my new clients asked me a very common question: . . ❓Client: Why do you not move fast with Pilates exercises? . . ❗️Me: Lifting without momentum is where you actually can utilize CONTROL with your MOVEMENT! Practicing CONTROL is everything as a carryover into all other forms of movement including daily living!🤗 . . 🔹Slowing down your movement isn’t easy! It may LOOK easy to others- but making something look effortless is actually work... hate to break it to ya! . . 🔹These Back Support variations use your Back and Posterior Chain to lift off the ground which is hard... but practice, practice, practice! . . ✔️Form head to toe: Keep head aligned with spine Shoulders away from ears Contract Abdominals in Tuck Pelvis Squeeze Glutes Squeeze hamstrings Anchor with heels . . . . . #mindfulaxis #mindfulmovement #mindfulmover #pilatesmat #pilatespractice #homeworkouts #strongwomen #crosstrainning #posteriorchain #backworkout #posture #fullbodyworkout #crosstrainning #healthyspine #coreworkout #workoutvideos #pilatesgirl #fitlife #fitwomen #mindfulmover
  • Taking care of your BACK? . . If you’re saying “Well I foam roll sometimes when I’m tight and get massages sometimes.”... Then you definitely would benefit with adding bodyweight back extension like this! . . Adding strength and awareness is just as important as adding stretching and mobility to our body! In fact, strengthening your posture muscles and spine extensors will help those with weak and tight backs! . . Especially all of the desk jockeys out there 🤓 who are suffering from poor posture and back pain- strengthening your back muscles and building awareness of your posture is crucial for a healthy spine! . . ❗️FREE GUIDE for BACK STRETCHES link in profile 👆🏻 . . Your CORE also includes your back extensors muscles (along your spine)! . . Your back is just as important as your front (abs)! Add in back extension 3x a week and see and feel the difference! . . . . . #pilatesbody #backextension #strongback #spinemobility #spinehealth #balancedbody #moveyourbody #strongwomen #workoutathome #homeworkouts #coreexercises #mindfulaxis #fitlife #sculptyourbody #crosstraining #womenwholift #backhealth #fullbodyworkouts
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    Taking care of your BACK? . . If you’re saying “Well I foam roll sometimes when I’m tight and get massages sometimes.”... Then you definitely would benefit with adding bodyweight back extension like this! . . Adding strength and awareness is just as important as adding stretching and mobility to our body! In fact, strengthening your posture muscles and spine extensors will help those with weak and tight backs! . . Especially all of the desk jockeys out there 🤓 who are suffering from poor posture and back pain- strengthening your back muscles and building awareness of your posture is crucial for a healthy spine! . . ❗️FREE GUIDE for BACK STRETCHES link in profile 👆🏻 . . Your CORE also includes your back extensors muscles (along your spine)! . . Your back is just as important as your front (abs)! Add in back extension 3x a week and see and feel the difference! . . . . . #pilatesbody #backextension #strongback #spinemobility #spinehealth #balancedbody #moveyourbody #strongwomen #workoutathome #homeworkouts #coreexercises #mindfulaxis #fitlife #sculptyourbody #crosstraining #womenwholift #backhealth #fullbodyworkouts