Nicolecalvinopilates

Saturday Stretch

Using a pilates ball and a big fit ball, we stretch the body to relax the muscles.

Hold your stretches up to 30 seconds if you can. This will help them feel more relaxed. Be mindful of your body and use the range of stretch and time that suits you.

Friday 5

Here are 5 ways to build abdominal endurance which will help you create a stronger torso, improve posture and give you more strength to stand, walk and get through each day.

I suggest 10 reps of each, but do what suits you at the time of practice.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Use the amount of reps that suits you. Add these to a program for an all over body workout. Use the right resistance, range and reps that suits you at the time of practice.

Enjoy

Wednesday’s Workout
Using nothing but the mat and gravity, today’s workout focuses on supine exercises that help build abdominal endurance as we finish in the hundred.

Grab your mat and enjoy.

Use the correct resistance/weights/range for you. Use the amount of reps suitable for you (I suggest 10).

Add these to another workout and build a workout that’s suits you.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Always use the range, resistance and amount of reps that is right for you at the time of practice.

Enjoy.

Tuesday’s Tips
The 100 or the hundred

Recognised as a very challenging pilates exercise. The hundred challenges more than just the abs. But it is definitely a great ab challenge.

Here are some tips on how to build your hundred.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Monday’s Mindfulness

Today’s mindfulness is about something I’m working on and know others are too.

Accepting and asking for help.

As I talk about how a pillar of a building does not hold the building up alone, it is an analogy of how we in life are also a part of one society, one community, one tribe as a whole.

We can not hold up these things alone. And when we are struggling we definitely can not hold up what we could when times were smoother.

Like the pillars that work together to hold up the buildings, we too can work together to support those around us.

And for those that need support, we don’t let them crumble. We surround them with care, love, gentleness and kindness to help them recover strength for as long as they need.

And for those who are needing support accepting and understanding that this isn’t failure. That accepting and asking for support is what it is to be a part of a community, tribe, society.

And that is truly a beautiful thing.

End note: I believe in one world, one race, a single expression of human-ness. We have more in common than we know. And we must strive to spread the love rather than fall into division, otherness and hate.

I hope you enjoy this mindfulness practice. With loving kindness

Saturday Stretch

Using the leg weights and magic circle to help add resistance to stretch your legs, and hips will be stretched with the assistance of added weight.

Only Isr the weights if it is ok for you and you have the strength to do so. If this doesn’t feel right, remove the weights.

Hold your stretches up to 30 seconds if you can. This will help them feel more relaxed. Be mindful of your body and use the range of stretch and time that suits you.

Friday 5

Here are 5 more exercises using this week’s props.

These challenge balance, control, strength & mobility.

I suggest 10 reps of each, but do what suits you at the time of practice.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Use the amount of reps that suits you. Add these to a program for an all over body workout. Use the right resistance, range and reps that suits you at the time of practice.

Enjoy

Wednesday’s Workout
Using a magic circle and leg weights these exercises challenge the muscles of the sides (obliques), legs, glutes and hips. These exercises will help you gain strength of these muscles and help you gain control and mobility.

Use the correct resistance/weights for you. Use the amount of reps suitable for you (I suggest 10).

Add these to another workout for other body parts to create a program for the whole body.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Always use the range, resistance and amount of reps that is right for you at the time of practice.

Enjoy.