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 email@example.com or comment below.
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.
For those of us that live and love Florida, Hurricane IRMA created quite a scare. Not only for our personal safety and for the safety of those around us, but also for our homes, businesses, and belongings. For some of us it threatened to take our lives and/or livelihood, and for others it actually did just that.
I’ve read posts asking for and offering assistance. I’ve heard about the “go fund me” pages, read about the outpouring of donations coming from businesses and individuals near and far, and have reached out with the help of many others to support our community with personal care goodie bags. The “human connection” I’m witnessing touches my heart, and makes me feel even more connected to Naples. For me and Rick this has been our home for more than 13 years.
As I’ve read the FaceBook posts and talk to many people around town, I keep reminding myself of the countless lessons I have learned over the past few weeks. (And although it seems like life has been interrupted for many months, it really has only been a few weeks.) I realized that while IRMA was scary, destructive and horrible, it was also AMAZING! Yes, I said AMAZING… and here’s why.
It brought people together. People talked to each other. Neighbors are now friends. We had a chance to connect with old friends, contact family that maybe we haven’t talked to in a while. Met new friends, and so on.
We spent “quality time” (albeit, in homes or shelters, lit by beautiful candle light, bright lanterns, and flashlights of all kinds) playing card and board games, re-introducing ourselves (and children that only know electronic based games) to charades, reading actual books, coloring, and did I mention talking without the TV, ipad, and every internet based distraction possible.You may have prayed, laughed, cried, consoled, joked, and shared your thoughts, not only on social media, but in person… to one another… like the old days.
The aftermath of destruction, has been even more enlightening. Our beautiful Naples suffered pretty significant damage in some areas. One of the best descriptions I have heard was from my friend Donna; “Cosmetically Naples is without make-up right now…. looking a little rough and worn out from the storm but its authentic heart, soul and spirit, are shining bright and glistening through in the light.” Donna is one of the most positive people I have EVER met, but she is right. We’re all tired and feel slightly haggard. One minute we may feel happy that many of us are ok and it wasn’t worse, and the next minute feel horrible for someone living only a few minutes away that lost everything. The emotions of it all are exhausting and confusing.
But as I said in the very beginning, IRMA is also positive… think of “her” this way…
I= Intelligence– We have all gained a sense of intelligence from this experience. How to prepare, what to do and not to do. New phone apps to help us stay connected, what insurance we need, papers are important, evacuation plans, etc. We’re learning if what we did to prepare was good, or not good enough. We’ve gained insight and inspiration that we as a community can and will come together to rebuild our homes, our city, our spirits, our businesses, and our lives.
R= Respect-We have gained a deeper respect for one another, for our planet, for our bodies, for our property. We can look into someone’s eyes and offer a smile, a nod, a hello, and know we have all experienced something much greater than ourselves. Even if our own lives and livelihoods are “ok”, our “normal” is definitely not the same today as it was a few short weeks ago.
M= Motivation- Many of us are motivated to get our own lives back on track. To make sure things are where we need them to be. Whether dealing with business or personal things, we are motivated to get through the “clean up” and move forward. Some of us are motivated to help those that need something, anything, everything. Whether it’s offering assistance to clean up a yard, or offering a home cooked meal, a place to stay, helping to pack up donations, or collect funds, we are motivated more than ever to connect and stay connected.
A= Awareness-With Mother Nature’s cruel- life altering storms we have become acutely aware that we can’t control everything. We can control our responses, our reactions, and our behaviors before and after situations occur. We have become even more aware of our limitations and our strengths. Finding out what we are truly made of, and what is important to each of us. We are more aware of our neighbors and surroundings, maybe even seeing things through “new eyes”.
The question is, what happens next? What happens when most of the trees are carted away, school is open again, and the news stations find somethings else to talk about? Will we still keep the intelligence? Will we loose the respect? Will our motivation continue? Will we still be aware? I for one will work to continue these things. While I am BEYOND grateful that our home, business, friends and clients are safe and accounted for, I am humbled and in awe of this new “normal” and know that I can
never go back. I hope you join me on this journey… there’s too much to do and a short time to get it all done.
MASSAGE THERAPY: OCCASIONAL SPLURGE OR PART OF YOUR PREVENTION PROGRAM?
Do you remember your last Massage Therapy session?!
How did you feel after?!
Most of my clients would say “I do feel so much better!”, ”My muscles and joints feel so much looser! I am sooooo relaxed!” (Personally this is THE BEST part of being a manual therapist!!! – Seeing my clients relaxed and having less discomfort and pain after their session is my biggest motivation!!)
Massage Therapy, according to the Mayo Clinic, has a myriad of benefits, ranging from a reduction of stress to help manage pain. Research has shown that massage therapy promotes better sleep and improves mental health and wellness. It is furthermore proven to help manage low-back and neck pain, headaches, Carpal Tunnel Syndrome and more.Elite and recreational athletes alike can benefit from massage therapy by increasing range of motion, a reduction of muscle tension, improvement of exercise performance and prevention of injuries.
Well, let’s be honest. We all do use and abuse our bodies on a regular basis. There are the clients who spend hours sitting, with less than perfect posture, in front of their computer –straining their necks and lower backs; there are the avid golfers and tennis players – asking their bodies to perform at the highest possible level while forgetting about how soft tissue work could help them improve their performance and prevent injuries, or there are the stressed out parents – who only want to do the best for their families without taking the time to care of themselves as well. We ALL would highly benefit from massage therapy.
From my personal as well as professional experience, being a Licensed Massage Therapist as well as a Doctoral Student of Physical Therapy, I know that regular massages are an essential part of preventative and rehabilitative care for our bodies. Of course, life happens and regular massages are sometimes not high on your priority list. However, please take care of your body and try to get in as much exercise and soft tissue work as you possibly can. I believe that regular massage sessions, besides regular exercise and good nutrition, are your best long-term investment for your body to function optimally. Soft tissue work should be an integral part of cultivating a healthy body and a healthy mind.
My massage practice is centered on blending preventative maintenance and rehabilitation with relaxation and stress relief. While considering each client’s individual goals, reassessing their needs and communicating with their bodies, it is my compassion to offer my clients a massage that is infused with deeply therapeutic as well as relaxing elements. Blending various therapeutic massage modalities into one effective treatment is the ultimate goal of mine.
Let me help you to return and maintain your body at an optimal level of functioning – either as a special treat or as part of your personal prevention program.
Anja Rottig, LMT, SPT
I just wanted to thank you for recommending the massage I had last week with Anja. It was superb!!! Anja was excellent and so receptive to what I needed for a therapeutic massage. I have always been hesitant to getting massages but will definitely add them to my wellness regimen especially when I am here in Naples. I would definitely recommend Anja for an awesome therapeutic massage!
Massage appointments at BEYOND MOTION® are by appointment. Call 239-254-9300 to book yours today . See you soon!
Over the last decade, Pilates has grown in popularity with everyone from athletes, to celebrities, as well all of us just looking to create and maintain a healthy, fit body. This HUGE amount of popularity has created a need for highly educated Pilates teachers.
Unfortunately, this need for instructors has led to fly-by-night teacher training schools popping up all over. Historically, as a Pilates teacher we needed to undergo 400 – 600 hours of lecture, observation, and self practice, in order to safely teach clients and understand their needs. Now we see companies advertising that they “certify” Pilates teachers in as little as just 8-16 hours… (oh please…)
BEYOND MOTION® does NOT offer one of those “quickie” teacher training programs. Our comprehensive teacher training course requires over 450 hours of lecture, observation, self practice and exams, as well as apprenticing at the BEYOND MOTION® studio. Graduates of the program will be fully qualified to sit for the Pilates Method Alliance Certification Exam (Which is the ONLY NCAA accredited Pilates Teacher Certification in the world.)
I started this program because of what I was seeing during interviews. Many instructors had great energy, but little knowledge. They learned how to regurgitate choreography, but didn’t understand how to pull the exercises apart, or why to teach some exercises to some students, and not to others. So here we are…. BEYOND MOTION® PILATES TEACHER TRAINING.
While there are many amazing and reputable companies around the globe, you may need to travel quite far and pay HUGE amounts of money for the training. I wanted people to be able to study in SW Florida, learn more than just choreography and truly understand the practice. Join us and learn the amazing power that Pilates has to truly transform your body, and your life.
If you or someone you know is interested in learning more, we invite you to follow the links below.. Trust us it’s one of the MOST rewarding training programs you can experience!
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.
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 firstname.lastname@example.org. Thank you in advance!
Our last blog talked about the benefits of the SexyFit Nutrition Challenge and what the possibilities are for you, as you take 1 month to explore what IS actually possible in terms of developing vitality, health, and wellness. Well rather than me standing on a soap box promoting all of the amazing success stories and telling you that I KNOW you will feel better after your 30 (well actually it ends up being 33 days of lessons, tips, pointers, recored video calls, videos, hand outs, new friends, new foods, and more…) challenge I thought you would rather hear from some of our recent SF Grads… I am so so proud of everyone for going through their journey, and taking the time to truly explore what’s possible, when you stop dieting and start living!
So Join me and Carmen as we lead you through a journey of self discovery, education and fun!
I thought I’d take a few minutes to put in to words how things have changed for me since doing the SexyFit Nutrition Challenge. Here goes….
I decided to do Sexy Fit because I felt bloated and was slowly creeping up on the scale. I had been diagnosed with Celiac disease a year prior and had taken to eating unhealthy gluten free food. I was not sure of what to eat and wasn’t taking the time to prepare healthy meals for myself. I had no energy – was taking naps and just didn’t feel great. I was working out but not enough. I was attracted to the Sexy Fit program because 1. I had confidence that if you recommended it it must be pretty good; 2. I was hoping it would help me get on a program of healthy eating and of course and 3. I needed to lose about 8 pounds.
I followed the program “to a t” and enjoyed every bit of it – except for the first week when I had a headache for pretty much the whole time. As I
mentioned before I was a HUGE coffee drinker and I am sure that the caffeine withdrawal contributed to the headache. I felt a tremendous boost in energy from the get go. I started to wonder if the health pack nutrients had speed in them! I felt so much better getting up in the morning and taking in nutrition instead of loading my body with coffee. As the time went on I tried the recommended recipes and found them very satisfactory and I have continued to eat the Sexy Fit way to this day. I can’t imagine eating any differently. I have found that when we go out with friends it isn’t difficult to eat healthy and I just don’t have the desire to eat the junk I used to eat. I love vegetables and can’t get enough – they are all I really want. I do eat chicken and fish but keep the “meat” portion of my meals pretty small. NO MORE SUGAR CRAVINGS! Hooray!
I lost a good 10 – 11 pounds and am holding. I lost inches in my waist, hips and thighs and actually do feel a little sexy! I thought that at 58 I would just have dimply looking legs and abs but found that isn’t true. I feel healthy, happy and strong – strength coming from the wonderful Barre Motion classes.
One of these days I will go back and work on the “me” part of the program a little more…I mostly focused on the food part and definitely learned how to create healthy meals throughout the day – focusing on low glycemic carbs, healthy fats, good fiber and clean protein.
Hopefully I won’t ever stop following the Sexy Fit lifestyle. I can’t imagine I would.
Thanks for encouraging me to do the program – I feel like a new person (a much younger new person!)
My sexy fit journey started one year before I actually started the diet. I walked into Beyond motion overworked and tired and started a new exercise regiment. One of my dive buddies had strongly suggested that I try “Barre class”. So I did YOURS. It took me one year before I realized it would take my body more than just a new exercise routine so “Sexy Fit” was the next step. I lost about 12/15 pounds during the 30 day program. I have continued throughout the year and am down 35 pounds so far. This has been an easy adjustment for me as I love fresh veggies and healthy food. It’s how I was combining them that has made all the difference! I feel more energized and my mussels don’t hurt all the time and I sleep much better.
As I continue on this journey I am now shopping for a new wardrobe 3 sizes smaller. That makes me happy! I now think twice when I am ordering out. For example… In a week moment, I went to Publix for a sub. While waiting in line, I noticed that they make a Mediterranean veggie wrap, it was fantastic. A better choice.
This program is slowly but surely changing my life. And I love it.
Thank you for everything.
Thanks Amy for reaching out.
I am on the road…just got back from Brasilia and left a day and half later for work in Pennsylvania. Home for 5 days then off to Guatemala…..its been a very busy start to the year. I have been trying to keep up with the videos managing to see them a few days late. That said, I have been experiencing great results from the program…I feel entirely different, I have “learned” a completely different way to travel. I had felt soooo bloated and stuck before I started with the program and now I feel entirely different from the inside out. I literally feel like I deflated…so the inflammation has subsided. The shakes have been great in the morning. Salads have been the savior because I am eating with clients all the time for lunch. All in all, it has been a great investment and I have seen good results. My exercise routine is now what needs help as when I travel I have to get a good routine for the hotel room before and after the 12-14 hour work days.
I think I have lost about 3 inches all around and about 5lbs in the first 18 days of the program.
I’m doing well and feeling good. Good energy and better sleep. I lost 8-9 lbs over the month. I didn’t eliminate coffee, just
cut it down to 1 cup in the morning. I just couldn’t do the headache thing for a week. I think the program is great. For me, the reset week was the best. Absolutely no decisions. Loved it. I found the water consumption tough. I couldn’t do it if I was still working. I like the vitamin packs too. Much easier than hauling bottles around.
Nutrition, diet, and weight loss programs are advertised everywhere. No matter what you read, or where you look you can find a program with the “perfect” quick tips, suggestions, and solutions. And if you’re like many of us, you’ve tried lots of things to look and feel your best. From Vegan to Paleo and everything in between, each eating style and program claims to be perfect… But are they really, perfect for you???
When selecting a new program to help you loose weight and change your lifestyle forever, I highly suggest using a system that offers you the education, support, and information you will need to really set yourself up for success. For more than a decade I have been teaching people about low-glycemic eating, portion control, nutrient timing, proper supplementation, and so much more. BEYOND MOTION’s SexyFit Nutrition Challenge is one of my favorite education programs, because it works. The science, education, ongoing support, and complete system set you up for long-term success. NO GUESS WORK. NO GAMES. NO FADS. JUST SUCCESS! And better yet, the program is ideal for your entire family.
Just to give you an idea of what others are saying about BEYOND MOTION’s SexyFit Nutrition Challenge, watch this interview from a mother and daughter truly working to not only support one another – but to help the rest of their family too.
What are Others Saying About the SexyFit Nutrition Challenge with BEYOND MOTION®?
“I have been experiencing great results from the SexyFit Nutrition program…I feel entirely different, I have “learned” a completely different way to travel. I had felt so bloated and stuck before I started with the program and now I feel entirely different from the inside out. I literally feel like I deflated…so the inflammation has subsided. The shakes have been great in the morning. Salads have been the savior because I am eating with clients all the time for lunch. All in all, it has been a great investment and I have seen good results. I think I have lost about 3 inches all around and about 5lbs in the first 18 days.” Thanks again. Mina
Are you a SexyFit candidate?
Are you tired of the yoyo diets?
Are you tired of the latest fads that work for a week and are too hard to stick too?
Are you tired of not fitting into your favorite clothes?
Are you ready for more energy?
Are you ready for a program that your ENTIRE house can agree on?
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!
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!
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?”
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.)
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”…