Stress has become an all too common companion as we work to meet the demands of work, relationships, and personal responsibilities. Stress can affect our health in a negative way, leaving us feeling depressed and overwhemed. It can also lead to increased cortisol, which produces inflammation in t...

This Barre workout incorporates dumbbells in a circuit training format. Transition from one exercise to the next in this to elevate the heart rate and drive up the intensity! We begin with a warm-up, then the workout is broken up into two sections.

Using a heavier dumbbells practice lower body,...

Joseph Pilates, the founder and creator of the Pilates system, knew that there was a mind-body-spirit connection to properly execute the original 34 exercises. "Contrology" is the name that is associated with classic Pilates. The movements were based on the principles of Breathing, Control, Con...

As we age, the spine is subject to everyday stresses that eventually wear down its structures over time. Specifically, the discs that act as cushions between the spine’s vertebrae begin to shrink and get worn down as their moisture content declines. As a result, the vertebral bones begin to rub a...

Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening.

The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body. ...

Working with the stability ball can help develop overall control and strength of the core, increase balance and stability, improve spinal mobility, and enhance postural awareness. See how the stability ball, originally used for spinal rehab, can enhance many classic Pilates Mat exercises. A Pil...

Mobility issues are often caused by muscle weakness. In this quick 30-minute routine, we will be looking at the four motions of the trunk and spine using bodyweight as resistance to strengthen muscles and improve mobility.

The four positions we will examine are:
1. Trunk Flexion
2. Trunk Ext...

Mobility issues are often caused by muscle weakness. In this quick 30-minute routine, we will be looking at five different positions of the hip joint using bodyweight as resistance to strengthen muscles and improve mobility.

The five positions we will examine are:
1. Hip Flexion
2. Hip Exten...

This barre workout will target the lower body muscles that attach to the hip and pelvis. We will perform standing exercises using a support for balance as well as floor exercises that are sure to activate, tone, and tighten the hips, glutes, and thighs.

The workout begins with a brief bodywei...

Pain originating from spasms in your piriformis muscle, a large muscle located deep in the buttock, is called piriformis syndrome. Even though this condition is very common, it is a complex problem to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regu...

I call this a "Triple Threat" for the upper body because this workout is comprised of some of the best hypertrophy exercises for Biceps, Triceps, and shoulders. After a short mobility warm-up, we dive right into the upper body workout with dumbbells. Experience several combinations of each musc...

This Barre workout focuses on standing and floor exercises workout using a sponge ball, dumbbells, and bodyweight to provide resistance to the hips and thighs while performing motions of hip extension, flexion, abduction, and rotation using the core muscles to maintain the positions. Work on mus...

In this Yoga practice, experience Yoga poses designed to strengthen hip and gluteal muscles that work to extend, flex, abduct, adduct, and rotate the hip. These powerful muscles also assist the lower back in creating a strong, stable core. When they are weak, we tend to have low energy and join...

I call this a "Triple Threat" for the upper body because this workout is comprised of some of the best hypertrophy exercises for back, chest, and shoulders. After a short mobility warm-up, we dive right into the upper body workout with dumbbells. Static full-body positions will be held while mo...

Pelvic Floor Dysfunction is often classified as urologic, gynecologic, colorectal, and other causes. It affects over 32% of women and 16% of men. The core and the deep core are the target of this therapeutic routine.

In this workout, work the lumbo pelvic-hip complex, which includes deeper mu...

In this class, we are focusing on many of the muscles that attach to the hip and pelvic regions. This class begins on the floor with some dumbbell and bodyweight exercises, then transitions to standing with some lower body exercises done in a way to emphasize the core. The mini ball will add so...

Life can become hectic and stressful, leaving us feeling depressed and overwhelmed. This instinctual physiological stress response can serve us well in life-threatening situations. (Such as the often-cited running-from-a-tiger scenario.) Yet these days, even stressors that aren’t life-threatenin...

If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that move and stabilize the ankle joint (talorcrural) in dorsiflexion and plantar flexion. No euipment is needed for this workout except for a chair in a few of the standing exercises.

Weakness in these...

This workout is designed to strengthen muscles of the upper, middle, and lower chest muscles plus the triceps (back of the arms) using dumbbells. Experience sequences that will challenge similar joint actions, designed with a logical progression. This "pushing" strength workout is appropriate f...

The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.

In this workout,...

Compound lifts are any strengthening exercise where you’re using more than one muscle group at the same time. These exercises are efficient for building strength, since they work several areas at once. In this way you can get great strength benefits in a shorter period of time. The lower body e...

This flowing routine uses a stability ball as a resistance platform for muscle growth. The ball can act as an amazing tool to help support the joints, add resistance, and cause us to have to react to the moving surface. It is considered to be an unstable surface, but it can also make exercise ...

This workout is designed to strengthen muscles of the upper, middle, and lower back muscles plus the biceps using a TheraBand. Experience sequences that will challenge similar joint actions, designed with a logical progression. This "pulling" strength workout is appropriate for all fitness leve...