Contact Us

1-239-254-9300
11985 Tamiami Trail North,
Naples, FL 34110, US

 

Category Archives: movement

Cut Your 5K Time With Pilates

Rick found this article in July’s edition of Men’s Health magazine that may be helpful for runners and tri-athletes. Actually, the benefits of Pilates are great for everyone, athlete or not.

We use Pilates in our athlete’s training programs and always notice HUGE benefits in their overall performance. From high school to the pros, everyone always comments about how they feel after their Pilates sessions. There’s truly no better workout to incorporate into your weekly program if you are looking to improve your core strength, flexibility, endurance, body awareness, breath control, and posture.

Ready to try some Mat Pilates at home or on the road?? Check out BEYONDMOTION.TV for some great Pilates workouts for all levels. Have questions? Email us at info@go2beyondmotion.com or comment below.

Baseball Pitching Coach – Greg Dombrowski now at BEYOND MOTION®

We are very fortunate to have Coach Dombrowski join Beyond Motion® this summer for #pitching lessons. Between the analytics, we can offer within the facility and the pro-style mound outside, it’s the perfect set-up for our pitching coach.

As a player, Greg led Rome Free Academy to 2 sectional championships and a trip to the State Final Four in 2003. He was named the Central New York Pitcher of the Year after the 2003 season as well as a 3 time all league, all Central New York and All-State player each of his 3 seasons at RFA. After graduation, he attended the University of Kentucky for four years playing in the Southeastern Conference (SEC) leading UK to their first-ever SEC championship in 2006. In 2006, he led the pitching staff with a 10-2 record and a 2.83 ERA. That year he beat five top 25 nationally ranked teams including a complete game in the NCAA regional over Notre Dame.

Greg played on 3 nationally ranked teams before leaving Kentucky with the second most wins in school history and is still the school record holder in career winning percentage with a 23-5 career record. He was named a 3rd team pre-season All-American his Junior season, an All-South Region performer, and was on the Roger Clemens Award Watch List 3 years, a list comprised of the top 50 pitchers in college baseball and given to the nation’s best.

 

After graduating from Kentucky with a degree in Kinesiology and Health Education, Greg played in the Cincinnati Reds Minor League System before succumbing to a career-ending shoulder injury requiring surgery.

For lessons call
239-254-9300 
ages 10 & up

Suspension Training with Bodhi

The Bodhi Suspension System: A Brief Review

Watch out TRX, there’s a new suspension system out on the fitness scene. The Bodhi suspension system is suspension training with a Pilates twist. Suspension training is a form of resistance training which uses a series of ropes along with your body weight. The ropes are attached to what is referred to as the anchor- a pipe, beam, or ring, either mounted to the wall or suspended from the ceiling. By using handles and/or straps attached to the ropes, you can perform an array of different dynamic movements. You’re basically working against gravity with the goal of developing strength, balance, flexibility, and joint mobility. Bodhi provides two anchor points and four possible points of suspension, whereas the TRX system has only a single anchor and two points of suspension. The additional points of suspension make more variations available and can provide a deeper movement experience.

In this humble Pilates teacher’s opinion; double the suspension, double the fun! 

The creator of the system is a woman named Khita Whyatt. When a car accident left her with significant paralysis to her left side, Khita took control and began conceptualizing her return to health. The shearing injury, which had damaged the connections between the two hemispheres of her brain, impeded communication between the right and left side and made it feel as though her brain could not find the left side and get it to function voluntarily. Along with the disconnect from her left side, she also could no longer contract her deeper muscles, including the transverse abdominals. Because of her strong understanding of the body (Khita was a Rolfer and longtime Pilates practitioner), she knew she would have to develop a system that would re-engage the non-responsive deep and mid layer muscles without being able to consciously feel or contract them. The way, she discovered, was through an anchor and a couple of ropes. Enter Bodhi.

Bodhi means “awaken” in Sanskrit. It was an aptly named system. When your body moves in and out of alignment with gravity, it stimulates a reaction in the deepest muscles; that of “hugging into the bone”. The body has something called the righting reflex, also known as the Labyrinthine righting reflex, for all you nerds out there. It refers to your body’s reflex to correct its orientation when taken out of the upright position. So when you lean into the ropes, it is your body’s reflexive reaction to contract even some of the deepest muscles which also provides support for your joints. You can also modify the intensity of the movement by adjusting your center of gravity, or by deepening the lean. The deeper the lean, the more the stabilizing muscles of the body, including the deep core, spinal erectors, and shoulder girdle have to work. Through her training on the Bodhi, Khita was able to re-educate her neuromuscular system to fire in a coordinated fashion and re-stimulate her sense of stability, mobility, and proper alignment. She has experienced a full recovery and I have been told if you met her, you’d never be able to tell she was partially paralyzed.

The fact that the Bodhi is suspended from two anchor points means you have a more anatomically correct set up which is more kinesthetically pleasing and allows for a greater variety of movement patterns. The Bodhi’s two suspension points also allow for a lot of creativity. When I participated in a Bodhi teacher training, I was amazed at the scope and diversity of the exercises that can be performed on this most simple of designs. Exercises can be done standing, lying face down and on your back (supine and prone, respectively, if you want to get technical) and even lying on your side.  Different points of suspension can be added to each exercise. For example, a row (an exercise where, leaning away from your anchor, you pull your arms toward you body retracting your shoulders together) with both feet planted of the floor feels very different from a row with one leg suspended by a strap. So, regardless of your fitness level, the Bodhi can accommodate your individual needs. An exercise can be of a beginner to an intermediate level or can be more advanced and athletic. As with any session you’ll experience at Beyond Motion, the difficulty level will be adjusted to be appropriate for you.

The Bodhi is a very intuitive system and provides a unique movement experience. We have had a lot of success implementing it into Pilates sessions with all of our clients. It’s a very cool experience that we recommend to anyone looking for a fun, innovative workout that challenges your body in an entirely new way. 

 

 

 

 

 

 

 

 

For more information and to book a session call 239-254-9300 or email us at: info@go2beyondmotion.com

Jamie

Beyond Motion Staff Personal Jamie

Pilates Day Celebration – Workouts

Every year on the first Saturday of May people around the world celebrate International Pilates Day. Knowing this year Pilates Day also falls on the same day as Cinco De Mayo and the Kentucky Derby, we decided to celebrate with everyone online… allowing you to participate in some of our favorite Pilates moves from the comfort of your own home.

 

 

And stay tuned for more videos and workouts by subscribing to our youtube channel BEYONDMOTION.TV

 

 

Need stronger glutes? Try this glute series and let us know if you’re feeling the burn…

 

 

Looking to build endurance and challenge your core? Try this series of 5… a secret weapon to help develop your six pack.

Developmental Windows of Training for Young Athletes

Developmental Windows of Training for Young Athletes

There’s a lot of debate in the training world on when young athletes should start training programs. As our athletes reach the pre-pubescent years there is something called the developmental window, which starts around age 10 but can vary depending on physical and mental maturity, in which a certain type of training program is extremely beneficial for the athlete. Much like teaching a child to walk, read, or ride a bike, there is a method in which you teach the proper techniques and movements so that they are successful later on with those tasks. Training is much like that, in the sense that you want your athlete’s movement patterns to be engrained the correct way from the start. So by having our younger athlete’s develop strong, stable moves early on in their training years and understanding why they are doing each exercise, they have a strong, stable base to build off of once they are old enough to start the big lifts and the compound movements.

As the younger athletes start coming into us, it is our duty to explain to them that while they may be a specifically a tennis player, or specifically a baseball player, that their training needs to be comprehensive rather than sport specific. At such a young age for the athlete it is paramount that the athlete, as well as the parents, understand that sport specific training may lead to overuse injury as the athlete is continuously repeating the same motion over and over again while ignoring other moves that may aid in strengthening the sport specific move. Training athletes of any age, especially the younger athletes in the developmental window, should be a 100% complete training program and should teach the athlete the importance of each individual move and how they work synergistically to improve their game. As the athlete matures chronologically and training-wise and shows a complete understanding of the reasons, techniques, and importance of each move then we can start teaching sport specific movements and focuses on certain areas of their game.

The developmental window for young athletes is one of the most crucial times during their playing careers. Having the athlete understand and perfect exercises will help them immensely in the future as they will have a strong base to build off of as they mature.

Nick

Don’t Get Left Out! See What’s Going On At Beyond Motion – May 2016

Are you SEXYFIT and Ready for Summer?
Join the SexyFit Nutrition Challenge 
  • Are you ready to feel GREAT?
  • Do you want to learn how to be healthy and love the food you eat?
  • Are you looking to lose weight and look great for swimsuit season?
  • Do you want to create a healthy lifestyle you love and feel good about?
  • Register Now for our next SexyFit Nutrition Challenge! Ask us how!
The next SexyFit Nutrition Challenge runs May 16th-June 17th.  It will change your life.
Click Here To Learn More
Welcome Christina to BEYOND MOTION!

We are excited to add Christina to our summer line up. While some of you may know that for the past 12 years Christina has been Gulf Coast High Schools Head Athletic Trainer, working with your athletes, you may not know she is also a certified Personal Trainer. Christina works with women and men from all kinds of backgrounds and fitness levels. She enjoys being able to combine her athletic training and personal training experience to create unique workouts for each of her clients.

Christina will be working with us on Tuesday, Thursday, and Saturday mornings starting this May. She will be working with our athletes and be available for personal training sessions for anyone that may be interested. Please call 239-254-9300 to schedule your session today.
Summer D1 For Young Athletes

We’re gearing up for summer and the BEYOND MOTION D1 Program is going to take your young athletes’ training to the next level.  Give them the head start they need for next season.

D1 is a multi-faceted approach to training that is specifically designed with seven key components to enhance athletic performance level.  D1 athletes will work on their strength, speed, agility, flexibility, mobility, power and stability.  When these components are addressed progressively, they become innate characteristics of a D1 athlete.
We suggest D1 athletes attend 2-3x’s a week consistently.  While this may vary for each individual, 2-3x’s a week creates an ideal balance between the athlete’s team training, practices, and sports games. As we tell all of our athletes, preparation is the key to success. You can’t just play the game, you have to train for it.
For more information on Beyond Motion’s Athlete Training Programs click here.    Make sure you pick up a copy of the current D1 schedule at Beyond Motion.
Virtual Training

Take your training with you, any time, any place.

No more excuses.

BEYOND MOTION now offers Virtual Training to provide you, and your athletes with the most accessible, progressive, and results driven programs.

BEYOND MOTION‘s Virtual Training allows you to have the most comprehensive online personal training and athlete strength and conditioning programs available. Now you can train with the best Coaches 24 hours a day, 7 days a week, at your school, local gym, or when you are on the road.     Click here for more information, and to register.
 

We are updating our database and need your help!  We are asking everyone to send us your headshot (nothing fancy, we just want to see your smiling face) to input into our system.  As we continue to grow, we want all of our staff to know who you are.  These pictures will not be shared for media, print, or anything else, except for the sole purpose of helping our staff verify who you are when you walk in our doors.  Our goal is to have everyone in our system by the end of July.  Some of you have already uploaded your own picture through the MindBody App.  Thank you for being one step ahead!  If you have not yet submitted your picture you can do so online at our website www.go2beyondmotion.com and login to your account.  Or you can simply email us your picture at  info@go2beyondmotion.com.  Thank you in advance!

3 Exercises + 5 Minutes = A Strong Core & Sleek Abs

I’ve been teaching fitness for more than twenty years and Pilates for about 15, and no matter what part of the country I’ve taught in the most commonly asked question is “how do I create a 6 pack?”   While there are tons of awesome ab exercises, (and part of creating a “6 pack may be related to your eating habits) I want to take you through some basic moves, done in not such a basic way. Join me as I show Sherry from GirlTalkTV (girltalktv.com) some of my favorite tips and tricks on strengthening your core, eliminating neck pain, and creating those infamous 6 pack abs.

For the 3 exercises you’ll be doing today, you’ll need a soft playground ball about 10” in diameter.  We are going to kick off your routine by starting with a basic crunch otherwise known as an “ab curl”. Then you’ll move onto your obliques with your “c curl and twist”. Start with the basic option by keeping your feet on the floor and then move onto the advanced move by adding the leg lift. From there you’ll add in another one of my favorite Pilates ab exercises the “single leg stretch”.

Ready for a 6 pack?

 

While these are simple moves to get you started, they are definitely not easy. Make sure to coordinate your breath with your movement, so your moves are fluid and not rigid.  Remember if you’re feeling neck pain, make sure that your chin is slightly tucked and that your looking towards your knees or thighs vs the ceiling.

Try these moves 3 times a week for a month and let me know if you’re noticing any changes….

Be well,

Amy

 

Bodyweight Workout for anytime- anyplace

One of the most common questions I get from clients and friends on the go is, “How can I keep up my workouts if I don’t have access to a gym when I travel?”  Now if you’re a runner that can run anywhere you’re golden… but for the rest of us non runners (and runners looking to add some strength training to their program) here are some of my favorite bodyweight exercises…

This entire series is from our recent trip to St Martin. While the community we stayed in has a tiny gym, I really wanted to do something outside… Obviously I’m using a fairly low wall, but a bench could work as well. This bodyweight workout will strengthen your chest, back, arms, core, legs, and glutes. Try my add-ons and you’ll have a complete bodyweight workout for anytime and anyplace, no props required.

 

P.S.Try each move for 20 repetitions and do the complete series for 3 sets. I actually started this workout with a slight jog, just enough to warm up (about 10 minutes) and then added some Pilates ab work at the end.   If you’re new to this workout begin with 10 reps and go through the series one time. As you progress increase the number of repetitions before increasing your sets. If you’re taking a break between exercises try to take no more than 1-2 minutes. Make sure your focus is on your form, not your time. Oh and if you’re feeling your knees on the first 2 exercises make sure you’re knee and ankle are aligned correctly and that you are pressing through your heel to straightening your base leg. If you’re pressing more through the ball of your foot or toes, you’ll feel more pressure in your knee and quad. If you’re pressing through your heel, you’ll actually find your hamstrings and glutes.

 

1) (top left) “Bulgarian Split Squat”- Keep the top of your foot resting on the wall and make sure your front leg lines up so that your knee and ankle are perpendicular. Lower yourself as far down as you can to make your hip and knee parallel while keeping your spine completely straight and core engaged. Press through your front foot to straighten your leg.  Do up to 20 on each leg. (P.S. the lower you go the bigger the hip flexor and quad stretch you’ll feel in your elevated leg.)

2) (top right) “Elevated Lateral Lunge” – Begin by standing with your feet shoulder width and then place your foot level to the back of the bench or top of the wall, so that leg is straight and foot is safe and flat.  Squat to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your torso as upright as possible. Make sure to push through your entire base foot so that you can feel your hamstring and glutes engage. Keep your back lengthened and your core engaged. Do up to 20 on each leg.

3) (bottom left) “Incline Push Ups”- I actually did 2 variations here. One was a wider grip allowing my elbows to bend outward away from my body and really working my chest, shoulders, and core. The picture below is a closer hand position to incorporate my triceps. Place your hands at the top of your bench or wall and walk your body back until you’re in an inclined plank position. In the tricep variation make sure your torso is forward enough that your thumbs align with your arm pits and your elbows become “glued” to your rib cage. Inhale and lower yourself down so that your elbows continue to graze your ribs. Exhale and press up making sure to keep your elbows close to your body.  P.S. If you separate your legs about hip distance apart while pressing your heals back, you will decrease the challenge. By squeezing your inner thighs together and pressing your heals back away from your body, you’re creating a bigger challenge. Do up to 20 of each variation.

4) (bottom right) “Dips” – Place your hands on your bench seat or wall with your fingers facing you. Walk your legs out until your heels are down and toes up. Inhale as your bend your elbows and lower your body down as far as you can while maintaining a tight core and completely erect spine. Exhale to press yourself up, while keeping your shoulders, traps and neck relaxed. Do up to 20.

 

Have fun and let me know how you did!
Amy

Oh and since I am totally obsessed with Pharrell Williams new album I had the song “Freedom” playing during this bodyweight workout. Here’s it is if you’re looking for something fun!

 

IMG_4669

Say good bye to back fat

About a month ago Sherry Bryant from GirlTalkTV (http://girltalktv.com) and I got together to brainstorm the best ways to share some amazing heath, fitness, and wellness tips with women everywhere. We chatted about her fitness goals, and many of the questions that are sent to me each week by women around the country. So…. to begin our awesome health video series we decided to talk about one area that I hear about all the time…  BACK FAT… You know, the area around your bra strap that prevents you from wearing that sexy sundress or tank top. The spot that can creep up on you and one day out of the corner of your eye you catch a glimpse of something in the mirror and yell, “When did that get there?”

Musculature_Superficial_Upper_Back
Let’s talk about this area that I affectionally refer to as the bra strap muscles (otherwise known as: deltoid, rhomboids, and latissimus dorsi). When you work to strengthen these muscles you will notice significant improvements in your posture, breath control, shoulder stability, range of motion, strength, and fewer injuries in your shoulder joint and shoulder girdle.

 

 

 

Click below to join us for one of my favorite sequences.We are using Slastix toner resistance bands in the video (available at BEYOND MOTION or through our website.)  imgres

 

 

 

 

Do each exercise 20 times and if you can complete the series with ease, do a total of 3 sets. Complete this program 2-3 times a week and let us know if you’re getting your “sexy back”…

Connect for the Cause- Ovarian Cancer Event was a great success!

Thank you, thank you, thank you! It’s all because of you!  We had such a great time at the BEYOND MOTION “Connect for the Cause” Pickleball Fundraiser on June 13th.  There were some intense matches in the beginners and advanced divisions.  Check out the highlight pics below.  Many of you were able to try Pickleball for the first time and loved it.  We hope you enjoyed it as much as we do and look forward to future games!   There were some extremely happy raffle winners that took home some very sought after prizes.
With all of your contributions, we were able to raise almost $3,000 for the Betty Allen Ovarian Cancer Foundation. 

And if you did not get your “Connect for the Cause” t-shirt or tank there are still some available for purchase at BEYOND MOTION.  Stop in and get yours and support “Connect for the Cause.” Not in Naples, call us and we can ship one to you!

Highlights from the “Connect for the Cause” Pickleball Fundraiser
         
A HUGE Thank You!

LOGO BUD BLUE

BEYOND MOTION would like to thank the following businesses for their participation and donations to the “Connect for the Cause” Pickleball Fundraiser Raffle.   All pictures are “clickable.” So click on one to learn more about their business!

DMA cosmetics