Fusion Pilates

Merry Christmas Eve

I am thankful for all of my clients, friends, and family. I wish you all a day filled with blessings.. Be well and stay safe -Happy Thanksgiving

I am super excited to be back in the studio I have been working on some new flows.. this one is for stability and hip mobility if you need to up the challenge ...factor I have you covered I am always ready to modify to meet your needs. Hope to see you soon.. stay healthy and fit. Love and light to all See more

This is a real challenge many of us are facing at the moment which mask is best for exercise/ what are the best practices during a workout. Hopefully, this article gives you a little more insight into which mask may be better suited for your needs and how to prepare yourself for the best exercise experience in a mask.

Here is some great information on why Reformer Pilates is such an amazing practice..If you haven’t experienced it.. you should your life won’t be the same after.. once you feel and see the difference.. your a lifer.

Today seems to be a hard one...I guess some of them just are.. these words are simple and true.. my choice is to Rise.. No matter how many times I may fall..sending light, love, kindness and good vibes to all

Revisiting an oldie but goodie..This exercise builds strength and stamina in the gluteals and hamstrings while stretching the lumbar spine, by adding in the flex band to the series .. it definitely ups the challenge factor..

When you see this prop come out.. know it’s about to get really spicy.. by adding this prop into the mix it’s a gamer changer.. I was inspired by Johanna_pilates..

Working on a new addition to this flow in class adding the flex band to the mix.. definitely bumps up .. it’s a practice.. we are working on keep it tight an...d right.. as I like to say..I am so proud to watch the progression of the practice. This flow is spicy to begin with.. In this flow the dynamic use of angles is used to deepen the work of the movement/exercise.. it definitely ups the challenge and it’s a ..one of my new favorites See more

Simple and true... sending love and light to all

He meant the world to me.. I tried to capture the man he was.. anyone who had the opportunity to know him was fortunate.. I miss you already

Last night my dad passed and went home and found peace.. for this I am grateful.. the words I wish to speak.. won’t come at the moment.. I know time passes diff...erently.. one thing I do know is I will see you again.. I am forever grateful that God gave you to me as my dad.. I am glad I was there to see you home .. I miss you already .. and I will do my best to celebrate your life and honor you..you are nothing less than amazing.. See more

You never know when someone needs a little kindness.. sprinkle it everywhere you go and always.. it can make a world of difference

This flow deepens the work of the movement with the use of angles.. we also added in some arm work with the tone-y-bands.. this is .. but so darn fun..

This really resonated with me and I wanted to share it Love and light to all

Note to myself and a reminder for 2020

Pilates is for everybody.. need I say more

A strong back helps to keep you active and pain-free. Wide rows and close rows both strengthen the back muscles, but they differ enough to consider which to use... when working out. While both rows involve sitting and pulling back against resistance, you keep your arms high and wide to target the trapezius and rhomboid muscles of your upper back during a wide row... See more

Spine Stretch.. this is one of my favorite movements to teach the segmental articulation of the spine to clients..This is an incredibly supported posture to w...ork in, but it just feels so amazing. From the gentle pull of the springs to the contrast that it creates, it allows the clients to slow down and really understand the idea of one vertebrae at a time See more

The Swan... the truth is, it's all about the length. How Long can you get in your Swan? .

Wishing you and yours a blessed day

The Jack Rabbit is a great exercise that is a full body.. kick your booty exercise that will challenge your stability.. it focuses on core strength, pelvic & s...capular stability and hip disassociation..the challenge factor can be upped by adding a ball between the knees..spicy goodness .. plus it’s just so darn fun See more

Working on a new flow in class.. this is a real bum .. one light spring used.. there is definitely more to come woohoo

Working on a new flow in class.. so proud of these ladies this flow deepens the work of the movement with the use of angles.. we also added in some arm work with the tone-y-bands.. this is .. but so darn fun..

This is my kind of Elf....I had to post this after seeing it on a post from Pilates Netds..I really need one of these.. Santa is it too late to add this to my list ..

I must admit I have a love love relationship with planks.. this new plank flow we are working on is spicy the spring tension used here was one blue spring..... you are able to up the challenge factor by adding additional movements or changing spring tension used..did I say how much I love planks.. I would love to know some of your fave plank flows.. See more

In this flow the dynamic use of angles is used to deepen the work of the movement/exercise.. it definitely ups the challenge and it’s a ..one of my new favorites

This exercise builds strength and stamina in the gluteals and hamstrings while stretching the lumbar spine, by adding in the flex band to the series .. it definitely ups the challenge factor..

Note to self mindset is everything Treat every challenge as an opportunity to grow. Stop wishing for an easier life and welcome the obstacles

I love this flow for Tricep work.. you are not only working the tricep.. you are also working on stability as well .. combining and maximizing movements.. that ...is what it’s all about.. believe me these movements can be very challenging.. pilates looks easy.. remember that sayinglooks can be Deceiving Need I say more.. I would love to know some of your fav tricep combo flows.. See more

I love this .. words to remember.. happiness and peace comes from within .. wishing everyone a great start to the weekend

More information on building that booty .. we know how I feel about this

Planks & Pikes on the Bosu this definitely ups the challenge factor... I absolutely love this flow, very easily modified by changing up the spring tension being used as well as adding or taking away additional movements.. what are some of your favorite plank & pike variations?

I definitely couldn’t go without using my Bosu as a prop.. it’s amazing, you can up the challenge factor immediately and there are so many variations..what are some of your fav can’t live without props???

Look within to find your peace

The start of the week can be challenging add on the holiday with shopping, parties etc.. it can be hectic.. remembering to take time to care for yourself is important.. so go ahead and get your Pilates on!

Love this ab series.. you are not only working the core.. your also working on stabilization and strengthening the upper body.. this movement can easily be modified..so, there is something for everybody

Current mood looking for rays and rainbows in a rainstorm ....

Making the most out of our movements is essential ... what is your favorite Long Box Series...? This exercise strengthens the back extensors of the spine while ...challenging the Triceps, Posterior Deltoid, Latissimus Doris and Tres muscle groups..I Red, 1 Blue Spring used...making sure to try not to arch the back or lift hips off the box.. keeping the arms straight but not locked in both directions of the movement.. keep the shoulder blades drawing down the back and together slightly together.. while watching wrist and neck alignment See more

Yep.. it’s true.. we even have a class called Bro’lates.. let me tell you there is nothing girlie about the workout.. Read on..

What better way to start the week off than a Bosu & Flex Band Flow.. spicy goodness..at it’s finest.. you will definitely feel the .. and it’s a total body workout ..

Simple and true.. wishing everyone a day filled with love and light

Dynamic Flow Reformer... building bodies from the inside out.. this is a very unique modality of exercise lengthening and strengthening.. challenging.. oh yeah ... and no joint pressure.. the results are beyond amazing.. and it can be done daily.. let me tell you after a session.. you are definitely ready to take on whatever the day may bring See more

Working on a new flow series for class.. this movement focuses on gluteals, inner thighs while providing a nice challenge with stabilization adding in some arm movements total body goodness..Spring Tension used 1 Red to 1 Blue..

Happy Friday.. sending positive thoughts and energy to all..

Here are some great options for times when you can’t make the class or are traveling...

Kneeling Inner Thigh Work with Arm Movement added in.. I love to maximize movements ( just Incase you wanted to spicy it up , I have you covered.... try ad...ding in the toney-y-bands.. for the extra .. I have a love love relationship with Pilates props.. I admit it) this increases the challenge..good times for all woohoo Spring Tension used ~ no spring to 1 Yellow Spring.. What are some of the Kneeling Inner Thigh Work with props that you are loving right now?? See more

This exercises work the glutminimus and glutmedius, these are the muscles on the upper side section of the bum and will give your bum a more rounded shape. Plac...e one foot on the carriage and one foot on the grate/edge of the reformer. In a squat position, body centralised over the springs, place your hands on your waist and push out the leg that is on the carriage. As you push out, exhale and draw in your tummy. Repeat 30 times, then switch to the other side. To pump up the exercise use resistance bands and tone-y-bands.. See more

Kneeling Arm Work.. Hug a Tree.. this is a fabulous exercise/movement that hits all the right spots... one of my favs

Happy Sunday!!! Sending love and light to all

Quadruped Tricep Kickback.. this movement strengthens and tones the triceps, while working on scapular stabilization, and core stabilization. This movement can ...be modified to increase the challenge factor by extending the opposite leg. The spring tension used is 1 yellow to 1 blue. Technical tips-you want to avoid winging scapula of the supporting side by pressing down into the palm to engage activation of the serrated interior lower trapezius and latissimus dorsi. You want to keep the core muscles engaged but keep the neck muscles relaxed. Trying to keep the shoulders of the moving arm pulled back and up not allowing them to dip forward. The advance version, you hold the extended leg and hip height without change in the position of the pelvis and make the leg as long as possible.. See more

Pilates and CrossFit??? How can adding Pilates to your workout schedule improve your CrossFit performance.. Here are my top 5 reasons to include a Pilates Refo...rmer session in your weekly exercise routine. * Flexibility As you build muscle you tend to lose flexibility because building muscle tends to shorten the muscle length (particularly if you aren’t doing your mobility exercises). Pilates, especially if done on the reformer, can help to place your body into positions that it may not be able to otherwise achieve. This allows you to stretch dynamically. Stretching and creating flexibility will improve your CrossFit performance. * Body Awareness A good Pilates class should move your spine in all directions (flexion, extension, lateral flexion and rotation). Moving your spine in all directions improves proprioception (awareness of your body’s position). Improving proprioception will help you perform exercises better and improve your awareness of which muscles you are working during each exercise. Improved body awareness will help you perform CrossFit exercises better, more effectively, and minimise the chance of injury. * Technique Pilates has a strong focus on technique and alignment of the body, while training the body to move efficiently. Learning where your knee should be positioned as you bend it, or how to flex your hips without moving the spine will help prevent injury. Repetition of these concepts results in motor learning, and these benefits carry over to other activities. A great example of a benefit from Pilates would be an increase in the maximum weight you can safely lift & squat. * Mind-body connection This is at the top of my list for the number one reason that everyone should do Pilates! Pilates teaches awareness to feel when muscles are working correctly, firing in the right sequence and with the correct alignment. There is a difference between just doing an exercise and understanding which muscles are working during an exercise, and why. Pilates is Intelligent Movement, which is perfect for cross-fitters who want to build deep stabilizing muscles and ensure their muscles fire in the correct order so that they are constantly improving and achieving maximum results with reduction in injury. * Strong core Core is a word that is used often when discussing fitness and rehabilitation..But what does it really mean? The core is..the transverse abdominus, the mutifiduls, the pelvic floor and the diaphragm. Pilates focuses on strengthening the core during every exercise! Having a strong core helps prevent injury, especially helpful in reducing back pain, because the core muscles support the back. CrossFit exercises are performed better when you have a strong core, Pilates reformer will ensure you are constantly improving your bodies efficiency in movements and increasing your mind/body awareness and feeling better after each session, ready to take on whatever challenge that may come. Hope to see you soon! See more