Shake up your at-home Pilates workouts with this fun and challenging routine that will make your core burn, get your arms toned and loosen up your lower body. During this 30-min workout you will work your entire body while also incorporating stretching techniques to improve hamstring flexibility. You will need: sFera Stretching Strap OR Long resistance band (not a loop!)
Tired of tight muscles after a run? Do you want to improve flexibility and minimize soreness? These MUST-DO exercises will leave you feeling light on your feet and ready for your next big run! Even more, they will help you prevent (or find lasting relief for) plantar fasciitis, relieve lower back pain/stiffness after a run and loosen tight hamstrings. This workout combines essential stretches for runners with self-myofascial release to target muscle knots and improve your performance. You will stretch/release calf muscles, hamstrings, hip flexors and flexors – all major lower body muscle groups that are used during running. YOU WILL NEED: 1. Double/peanut massage roller – I recommend sFera RLZ2 massage balls (available in our store) 2. Stretching strap
Summary: Learn simple 3-step process to treat plantar fasciitis heel pain. In this video you will learn effective exercises to fix plantar fasciitis pain for good. Plantar fasciitis is a common condition that many active people face. It causes heel pain that makes you feel as if someone is stabbing you with a knife in your foot. If you’ve ever experienced this extreme discomfort then you know exactly what I am talking about. Heel pain is usually at its worst in the morning when you first get out of bed. Plantar fasciitis affects many runners and athletes. Being on your feet often (for example working as a waiter or in a factory) is another risk factor. Women who wear high
Do you feel tight and stiff after a long drive or a flight? All of those hours of sitting create tension and tightness in the back , hips, hamstrings and chest. Spend only 10 minutes to do these essential stretches and releases that will make you feel awesome and ready for all the fun that you have planned for the day. I always bring a small sFera peanut roller (2 firm massage balls in a mesh bag) with me when traveling to give my back and hips a quick massage and release the tension built up after driving. The massage balls will improve blood circulation in the area (a necessity after you’ve been sitting still for hours!) and will massage
Do you need a simple workout that you can truly do anywhere? Something that will work your entire body, improve your flexibility and leave you feeling full of energy? This workouts is just the right thing for you. This is a low impact standing Pilates workout that will challenge your core, strengthen your legs, improve your balance and work your back. You can do this workout when traveling or on vacation if you don’t have enough room for a mat workout. You can use it for cross-training between cardio or HIIT workouts. Or you can do it as part of your regular Pilates routine (listen up for my tips that will help you improve your Pilates practice, especially your Roll-Up!)
Does your lower back ever tighten up? Are you trying to get rid of painful muscles knots in your upper back and hips? Do you feel stiff all over? Would you like to improve your posture? If you answered “yes” to either one of these questions then I have a perfect video workout for you today. This is a mobility workout that I do every time that I sit for long periods of time (working behind a computer, driving or traveling) and need to release muscle knots in major muscle groups. Last week I shared with you a video of 3 essentials that I always take with me when traveling. One of my things that I always bring with me
Can you keep up your exercise routine when you are on vacation? Should you pack any exercise essentials on vacation with you? Honestly, when you are going on vacation the last thing that you want to think about is planning workouts. But if you’ve worked really hard to establish healthy exercise habits and get toned muscles you don’t want to lose all the progress. This progress is literally marked by your sweat and blood (well, maybe not blood so much but definitely some pain!) If you are going on vacation for a couple of days it’s not a big deal of course. Just take the time off and enjoy relaxing and unplugging. Take this time to forget about responsibilities and
What do you do when you don’t have enough time to work out? You carve out 30 min for this video. You can find this time in the morning, during lunch or before going to bed. Give your body just 30 min to get stronger and healthier. The truth is that you don’t need long exhausting workouts that leave you feeling wiped out in order to stay in shape. You need consistency to stay on track and proper nutrition to fuel your body. Just 20-30 min of functional exercise 5-6 days a week will build the muscle while good clean eating will give you the energy throughout the day. However, if we have ONLY 30 minutes to work out we
This is not your ordinary Pilates workout. Get ready to have some fun with this 12 Days of Christmas Cardio Pilates workout. It features classical Pilates exercises in a modern flow with heart-pumping cardio blasts. This workout will help you strengthen your core, work your upper body and tone your legs all in under 40 min. You will work every muscle in your body while also perfecting your technique of each movement. It’s a perfect workout for the days when you do not have a lot of time but would like to get a full body workout that will leave you feeling energized and refreshed. But before you get started with the workout take a few seconds to read the
There are two major reason why most people decide to strengthen their core: Get strong core to flatten stomach. Strengthen core to prevent or eliminate back pain. Regardless of which camp of core “enthusiasts” you fall in, we can all benefit from some gentle release for our lower and upper back. In fact we often work so much to strengthen all of our muscles that we forget that we need to give them rest and learn to RELEASE them. Lower back often suffers the most from long hours of sitting OR hours of ab exercises done with poor form. When we learn to release the tightness built up in the back of our bodies we can improve our form during