There is no time like right now. You’ve thought about, but need to make the move. Now is your time to start resistance training and you won’t regret it! But you need guidance. It’s ok that’s what coaches like myself are there for- helping you learn and practice resistance training to build a stronger version of you! 💪🏻☺️ #strongwomen #theclublosgatos #strongerversionofyourself #womenwholift #mindfulaxis #fullbodyworkouts #strongerover40 #womenwhotrain #losgatos

More spring does not equal more difficulty with Pilates. Remember Pilates is different than strength training - adding tension with our springs can change the exercise to a point we miss the opportunity to stabilize depending on the orientation or position of our bodies and demands of executing the movement. I teach and practice both Pilates and Strength training because there are values and contrast to both practices! Pilates can be as challenging going as you make it but its focus can be different than just increasing tension. #pilates #mindfulaxis #mindfulmovement #pilatesquestions #tipoftheday #pilatestip #pilateslovers💕 #pilatesanytime #balancedbody #balancedbodypilates

Why would you use Stick Mobility Training Sticks? By gripping the training stick and engaging in either static or active stretches you can target muscle groups and surrounding areas, creating a comprehensive network of muscle activation which can help you connect to areas that are lacking. ⤵️ The arrow represents the effort and direction that I’m pressing into the training stick. The stick is used to create tension, which further enhances muscle engagement and irradiation - it’s a very different way to “warm up”, I see it more as a way to connect to lines of tension around the body as a system to improve overall movement. @stickmobility #mindfulaxis #stickmobility #mobilitytraining #warmupexercise #activestretching #moveeveryday #losgatos #mobilitywork #mobilityexercises #stretching

Your base of support matters on every exercise- however in Pilates it’s often overlooked because sometimes what is “harder” is misunderstood as “better”. Let this be a reminder for all of you- wider base is easier and split stance or single leg is more challenging. When you are struggling to even perform the exercise consider regressing it to a more stable base of support and still get the most out of it without compromising your form or muscle focus. #mindfulaxis #mindfulmovement #pilateslosgatos #pilatesbayarea #pilateseveryday #blancedbody #balancedbodypilates #pilatesinstructor #exerciseforlife #pilateslovers #balancedbodypilates #pilatesreformer

Your Mindset matters. Especially when you’re on your way to building strength. If you don’t love every second of the process that’s ok, but to appreciate and understand its value- that’s where the magic happens. Patience. We all have to start somewhere and take it one rep, one set and one workout at a time. #theclublg #theclubatlosgatos #mindfulaxis #pullups #exercisemotivation #womenwholift #losgatos #onerepatatime #mindfullness #strengthtraining #mindsetiseverything

The BEST part about Pilates is that you have a lot of movement opportunities in one practice! There are so many variations but I love focusing on ways to challenge stability. Single Arm Overhead Reach in a half kneeling position is very challenging to move slow and controlled while maintaining a neutral spine! I love my #allegro2reformer from @balanced_body If you’re looking for Pilates equipment make sure to check out @balanced_body For 5% off your order you can call and use my full name Serene Wilken to help you out with such a large investment! I’ve had my Allegro 2 for nearly 12 years! It’s still in amazing shape 🤍 #balancedbodypilates #balancedbody #mindfulaxis #pilates #pilatesreformer #pilatesinstructor #pilatesbody #pilatesstudio #pilatesteacher #pilatescore #pilatesreformerexercises #pilatesexercises

💥Tempo: Don’t underestimate the power of slowing down an exercise to establish better muscle recruitment, mind muscle connection and overall improved movement patterns. Tempo is such a powerful tool to use in your training and should not be ignored! Want to get better? Practice! Every workout is a chance to practice your movement patterns. It’s not a race, it’s about building up the weak links and exposing your form to see what you can focus on. You got one body, move it… fall in love with the practice. Need Coaching and advice? 📩 DM. 💪🏻 #temposquats #womenwholift #strengthtraining #mindfulaxis #squattechnique #eccentric #losgatos #exercisetips #squattips #exercisetechnique #squats

Stop focusing on everything being perfect or feeling the right amount of energy to move your body. If I purely acted out of “feeling” then I wouldn’t be consistent at all I would operate and be dictated my emotions. But showing up when you don’t feel like it drives consistency and taking it one exercise at a time is part of the process. This creates evidence that you have done the work and you then create more momentum towards being consistent. You can show how much you can invest in yourself just by changing your mindset. It starts with you. 🤍 #mindfulaxis #losgatos #theclubatlosgatos #personaltrainer #mindset #mindfullness #mindfulmovement #showupeveryday #mindbodyspirit

In September of last year, I had a back injury which gave me the opportunity to rehab myself which I believe is a very valuable experience. Sometimes there is opportunity to grow and learn when you are rehabbing an injury. I was able to slowly increase the weight of the high box squat to help me stabilize my core and practice bracing, as well as increasing the strength of my posterior chain without pain. This was nuts because I got this specific exercise all way up to 205lbs. If you have not tried this exercise and you’re someone that deals with a lot of low back pain-This is a game changer! #mindfulaxis #highboxsquats #boxsquats #personaltrainer #posteriorchain #lowbackpain #lowbackrehab #backrehab #onerepatatime #stongback #spinestabilityexercises #rehabinjury #strongwomen #losgatos

There is a lot of carryover between doing both of these modalities while respecting their environments. I do traditional resistance training because it improves my metabolism, my overall strength and has improved other areas of my life and terms of resilience. I practice Pilates because it slows me down, brings me into the present moment, and I can really tap into positions that are outside my normal planes of moving which can be fun and challenging as well as meditative. I practice and teach both traditional resistance training as well as Pilates. Most people live in one camp or the other, but I see value and doing both on different days. Just because someone says Pilates won’t give you anything and it’s a waste of time probably means they haven’t tried it before. And for those that have told you that resistance training is going to make you bulky and look like a man probably hasn’t tried it before either and is saying that out of fear and lack of understanding. Honestly, the mind-body benefits of Pilates on my off days helps me a lot with my challenging resistance training days and it’s helped a lot of my clients over the years of training. Just a reminder to not shut something down just because you haven’t tried it before- remember we are always learning and movement modalities can teach us more if we are open to trying something new! #mindfulaxis #mindfulmovement #openmind #strongwomen #pilates #pilatesinstructor #pilatesreformer #strengthandconditioning #womenwholift #expandyourawareness #losgatos #pilatesreformer #allegro2reformer #balancedbody #balancedbodyreformer

This is an incredible shifting opportunity for those of you who are so focused on aesthetics and it messes with your consistency: focus on strength! Your mindset matters! 🤯 It’s a game changer in terms of consistency. When you track your progress with strength it’s motivating and creates momentum towards becoming stronger versus what we should look like after a single workout putting aesthetics first. It all adds up every rep and every workout! Guess what? Aesthetics end up being a byproduct of consistent strength training! That’s why I love custom programming for those of you who need guidance! ✉️😁🫶🏻 send me a message let me know how I can guide you towards having a long lasting relationship with exercise towards strength! #mindfulaxis #mindfulmovement #strengthtraining #strongwomen #agewithgrace #consistency #losgatos #personaltrainerlosgatos #womensupportingwomen #beginnerworkouts #strengthtrainingwomen #mindfulness #mindsetmatters #theclubatlosgatos

Step 1: Show up Step 2: Do the work Step 3: Watch yourself get stronger one rep, one set and one workout at a time because they all add up with consistency. Without consistency there is less opportunity to improve. Each time you show up you can increase the amount of time actively invested in becoming stronger- the workouts all add up! But you must have a plan…that’s what I do: I custom design training programs for women who want to become stronger DM me for more 🤍🤍 #mindfulaxis #strengthtraining #selfimprovement #strongwomen #bodyweighttraining #investinyourself #womeninspiringwomen #consistency #onerepatatime #losgatos #womenempowerment

✔️ Yes mobility movements feel good! Practicing movement sequences with your body in various planes has incredible carryover into other forms of exercise like resistance training-being able to move in different ranges of motion and incorporate breathing techniques can help immensely with your physical state outside your workouts- sometimes slowing it down moving differently is also good for the brain as well. It helps me reconnect and feel more centered outside my heavy lifts- and does not “replace” resistance training! Know the difference. ✔️ Not every movement has to be intense we can incorporate mobility training also as a means to help add more balance to our training. It can be used as a tool in your toolbox. #mindfulaxis #mobilitytraining #mobility #mobilizerecovery #spinemobility #spinemobilityexercise #theclublosgatos #mindfulness #mindbodysoul #mindfulmovement #balancedtraining #losgatos

Pilates is a UNIQUE practice that takes you outside your comfort zone one exercise at a time! Pilates provides many movement opportunities that help people slowly build the confidence in moving and gaining more mind muscle connection, mind body awareness, and feeling like they’re capable! We all have to start somewhere and for many people Pilates provides a safe controlled environment to build a foundation of movement. 📍 I love my #allegro2reformer and Tower! I’ve had it for over 10 years and it’s in great shape 😊 For 5% off your purchase with @balanced_body use my full name for phone orders: Serene Wilken @balanced_body #balancedbody #allegro2reformer #allegro2 #pilates #pilatesreformer #pilateslovers #pilatesstudio #pilatesequipment #pilatesteacher #balancedbodypilates #pilatesstudioowner #pilateslife

Attention ladies who love high intensity all the time: Change your mindset and everything changes 😊 especially for strength training and btw the aesthetics will be a great side effect of consistency. 1) Focus on the long game - fitness is more than short term aesthetic changes 2) Do one day at a time and even better one workout, set and rep at a time which all add up 3) Don’t rush enjoy the adaptation process because that is where the real work is 4) Show yourself you CAN be consistent and not push so hard that you don’t come back to the gym because you’re too sore! 5) Follow a well balanced and realistic program that focuses on form, progressive overload and appropriate exercise selection! Many programs focus on intensity only with excessive supersets which will make you sore and exhausted depleting your efforts to return to the gym and killing your consistency. The steady and consistent route is where the big gains are! #strengthtraining #womenwholift #strongwomen #resistancetraining #mindsetmatters #mindfulness #consistency #exerciseconsistency #moveyourbody #strongereveryday #strengthtrainingforwomen #onerepatatime #atomichabits #habitstacking #mindfulaxis

If you go to Florence Italy look for the #winewindows all over the city 🍷 Planning your next vacation? Make sure to pack @zbiotics if you’re up for exploring after great night of food and vino! When I vacation I enjoy it as it’s a time to try new foods and libations. I love my daily healthy habits and the contrast of being on a trip trying new food and new things. It makes me appreciate the culture and the change of environment of traveling. It also makes me appreciate being mindful when consuming any alcohol and my routine back home. Thanks @zbiotics I won’t travel without it. 20% Code: SERENE20 #zbiotics #traveltips #italytrip #foodandwine #traveltoitaly #lakecomo #florence #winewindows #capri #italytravel #italyhoneymoon #packingtips #traveling #rome

There are many variations of rotation based exercises in Pilates to express thoracic mobility. 🎯 This is a great variation to challenge both your hip stability in half kneeling & pressing through resistance as you rotate. 😉 Pilates exercises like this are similar to cable rotation exercises but- using a spring that recoils as you move demands a lot of balance on a moving Reformer surface versus the fixed floor. Move slow and feel the challenge to keep your balance. ⛳️ This exercise is also great for golfers to express thoracic spine mobility while maintaining the hips in the half kneeling. This is not the complete golf swing but focusing on an element of that (rotation) can help people slow down and connect. Pilates can help you focus on where your body is in space! 🫁 Breath pattern: exhale press the arm and rotate, inhale slowly back to start. @balanced_body Allegro 2 Reformer Tower #balancedbody #balancedbodypilates #balancedbodyreformer #pilatesrotation #thorascicmobility #spinemobility #spineflexibility #pilatesforgolf #spinepilates #reformer #reformerworkout #reformerexercises #pilateslife #pilatestime #pilatesinstructor #losgatos #mindfulaxis

Sled Push & Pull is one of my favorite ways to engage the posterior chain both by pushing and pulling directions. You can do it often for the lower body because it’s less eccentric focus and more concentric tension on the muscles used. ✔️ While pushing the sled the quads are trained through hip flexion and knee extension- and you get a lot of the power from the sled push by powerfully extending the hips, and this occurs thanks to your glutes and hamstrings. ✔️ When you’re walking backward pulling the sled your hamstrings are flexing your knee and extending your thighs and hips. So, with backward pulls, the hamstrings are the primary target 🎯😉 #sledpush #kneerehab #lowerbodyworkout #conditioningtraining #sledpull #legworkout #womenwhoworkout #hamstringworkout #hamstringexercise #quadworkout #quadexercise #kneeexercises #hipstabilityexercises #strengthtraining #strengthandconditioning #onerepatatime #oneworkoutatatime #posteriorchain #losgatos #theclublosgatos

Pilates is extremely unique because you can slow down focus on controlling your body in space and creating isometric holds like this Control Front variation on the Allegro 2 Reformer by @balancedbody 🎯 This is what makes Pilates extremely unique you can change the orientation, spring tension, range of motion and challenge your body to hold its position in space without changing the spine’s position. I love my Allegro 2 Reformer by @balancedbody For 5% off Balanced Body Pilates equipment use my full name phone orders Serene Wilken #balancedbody #balancedbodypilates #balancedbodyallegro2 #balancedbodyreformer #reformerpilates #pilatesreformer #pilateslovers #pilatestips #pilatesbenefits #pilateslife #pilatesinstructor #allegro2reformer #pilatesworkout #mindfulmovement #pilateslovers #advancedpilates #pilatesexercises #pilatestime

In 2023 I progressed this Barbell Hip Thrust over time up to 360lbs and noticed a lot more connection and control of my pelvis in glute exercises! It’s not the only exercise you can do because it’s a shortened exercise for the glutes- But it really helped me gain more awareness and control of my glutes in other mid range and lengthened exercises! Why? 🧠 My brain was able to have more practice connecting to the glutes under load contracted and shortened and being able to feel that helped me in other exercises adding more awareness of where my pelvis was! 💕 But I have to say I love this exercise it’s helped me feel so different in my posterior chain and it’s a staple for me. ✔️ Do it all: shortened, mid range and lengthened exercises because they all have their benefits and it’s all about training with balance. #hipthrust #mindfulaxis #hipthrusts #fittip #hipthrustisamust #barbellhipthrust #gluteactivation #glutesworkout #hipthrustglutes #gluteworkouts #gluteworkout #mindmuscleconnection #movewithpurpose #moveyourbody #theclublosgatos

Show up, practice exercises and get stronger one rep at a time. Pull-ups are an exercise that is a great example of this. Frequency matters and so does focusing on using proper form. You can start with a band and then progress to no band. But listen up: you can’t get better by complaining about how weak you are - you have to show up and practice. Your mindset around exercise matters. So many women I talk to just complain about the process of working out. But complaining only makes the process a negative experience. Just practice the exercises and make it a priority to do them frequently. #pullup #mindfulaxis #getstronger #pullupseveryday #pullups #strongwomen #onerepatatime #mindfulmovement #bodyweightexercise #bodyweighttraining #losgatos #healthyhabits #healthymindset #postivemindset #growthmindset

Follow these quick tips to prevent wrist pain with full body exercises on the Pilates Reformer! Take notes for your next full body Pilates class. Make your shape active versus dumping into your wrist and shoulder joints. Keep the active position as you move through the exercise! Your joints need support from your muscles with proper form and structure. This is the Allegro 2 Reformer from Balanced Body. I’ve had mine for over 10 years and it still is in excellent condition! For 5% off your @balanced_body order use my full name for phone orders: Serene Wilken #mindfulaxis #pilatestips #allegro2 #allegro2reformer #balancedbody #balancedbodypilates #balancedbodyreformer #pilateslovers #pilatesinstructor #pilatesteacher #pilatesteachingtips #losgatos #pilatesbody #pilateslife #pilateseveryday #mindfulmovement #plankreformer #fullbodyreformer

Every workout is an opportunity to build strength but if you overtrain your progress slows down and then consistency takes a hit. But if you respect the process of getting stronger then consistency becomes part of the process. One rep, one set and one workout at a time. #workout #strengthtraining #strongwomen #workoutmotivation #mindset #fitnessmindset #postivemindset #progressiveoverload #workouttips #mindsettips #mindfulaxis #rdls #workouttips #losgatos #theclublosgatos

Pilates has many movement opportunities that are all about creating mind body awareness as you control your body in various orientations. Not all are pure full range of motion functional movements - some are all about challenging one part to remain stable as the other area moves. It’s very different and I believe has a huge carryover into functional resistance training because of what it teaches you about mind body awareness. Working on the Tower of Power on the Allegro 2 @balanced_body has many orientations that challenge pelvic stability without a moving surface or too much support. Breaking movement patters starts with awareness and being able to access active ranges of motion in various orientations. 🎯For @balanced_body 5% off use my full name (Serene Wilken) for phone orders on all Balanced Body Equipment. #mindfulaxis #balancedbodypilates #balancedbody #balancedbodyreformer #allegro2reformer #allegro2 #allegro2tower #pilatestower #pilatesinstructor #pilatesbody #pilatesstudio #pilateslife #pilatescommunity #pilatesteacher #pilateslovers #pilates #towerofpower #balancedbodyallegro2 #losgatospilates #allegro2balancedbody

The farmer’s carry is a straightforward, underrated, and extremely effective movement to work on grip strength, full body strength, posture and stability. There are many variations but all can be done with appropriate weight selection for any fitness level. Farmer’s carry and variations of translate to carrying anything in real life such as little kiddos or even a bag of groceries. A Highly underrated exercise! #mindfulaxis #functionaltraining #functionalfitness #functionalmovement #farmerscarry #farmerscarryvariation #trunkstability #overheadstability #strongwomen #over40fitness #mindfulmovement #workoutforlife #moveyourbody #functionalstrength

We can stretch hip flexors all day BUT that does t make them stronger. We need to add isolated engagement which adds stimulus to weak hip flexors! Try these 3 Lift Off variations. Use the hands behind your hips or to the side of your body and make sure your spine stays tall as you lift the leg. Beginners: use hands behind you and lean slightly back to execute a Lift Off and really feel those hip flexors! #mobility #mindfulaxis #mobilitytraining #hipflexors #hipflexorstrength #lowbackpain #lowbackpainrelief #frcms #functionalmobility #mobilitytraining #isometricexercise #theclublosgatos #losgatos #bodyweightexercises #mindfulmovement #mobilitywork

Isometrics is a powerful way to increase connection to a weaker side of your body. The Wall Sit March is a great exercise to help you connect to both your quads and especially your posterior chain using your glutes and hamstrings of the working leg while pushing into the wall with level hips. Use these cues the next time you practice the Wall Sit March to help keep you honest about your form and focus on that isomeric hold using one leg! #wallsitmarch #mindfulaxis #mindfulmovement #moveyourbodyeveryday #bodyweightexercises #hipstabilityexercises #hipstability #happyhips #bodyweightworkout #losgatos #isometricexercise #isometrics #workoutanywhere #workouttips #exercisetips #exercisedaily

Here are 5 simple Mobility moves you can do anywhere. The key with CARs or any Mobility exercise is moving with control and focusing on the joint or joints as you move through the ranges of motion! The amount of intensity or effort that you put into each movement still matters you don’t have to go 100% right out of the gate! Start slow and aim for control first! You can perform anywhere from 5-10 reps of each and do them anytime. Try these 5 and see and feel the difference in your body. #mindfulaxis #mobilitytraining #mobilitydrills #mobilitywork #mobilityexercises #moveeveryday #mindfulmovement #happybody #warmupexercise #bayarea #losgatos #frcms #exerciseroutine #movedaily

If you are trying to eat more Whole Foods for the majority of your cooking at home- use this mindful and intentional trick the next time you’re in the grocery store! ▫️Stick to the perimeter of the grocery store, where the refrigeration is. This is where the majority of fresh single ingredient items are. ▫️Use this as a guide if you find yourself easily distracted my marketing and advertisements of food packaging. Stick to your fresh whole food ingredients and enjoy! #mindfulaxis #mindfulthinking #intentionalliving #eathealthy #eatwholefoods #cookathome #mealprep #healthylifestyle #healthyeating #nutrientdensefood #eatfresh #heathyhabits #losgatos #mealpreplife #nutritiontips #fittips #healthytipoftheday #healthytips #mindfulness #mindfulnesspractice #mindfuleating

The Short Box Series on the Reformer is amazing for isolating core engagement and lower body connection try these tips to get more out of this exercise series! 💫 Receive 5% off your @balanced_body phone order using my full name Serene Wilken for all Pilates related equipment including the Allegro 2 Reformer! #balancedbody #balancedbodypilates #balancedbodyreformer #allegro2reformer #allegro2 #allegro2tower #reformershortbox #pilatesabs #pilatesreformer #pilateslovers #mindfulaxis #pilatesinstructor #pilateslife #pilatescommunity #pilatesteacher #pilatescore #pilatestips #pilatestraining #pilatesbody #allegro2balancedbody

If you go hard every time you exercise chances are your body needs more time to recover and you lack consistency which doesn’t help you get stronger. Every workout is an opportunity to practice the skills of discipline and enjoy the process. It’s making small investments over time into your health savings account 😁versus going all out every workout. #mindsetmatters #mindfulaxis #mindfulliving #mindfulmovement #workoutmotivation #workoutroutine #consistency #strongwomen #resistancetraining #hipthrust #losgatos #investinyourself #healthiswealth #healthandwellness #fittip #exercisedaily #exerciseforlife

Time to challenge your Plank if you can hold it on the mat for long periods of time! I use both of these exercises with my clients as progressions. ▫️Use a Stability Ball: Stir The Pot or Body Saw are Anti-Rotation and Anti-Flexion/Extension exercises that challenge you to maintain that solid plank position! Both are great options to practice more stability and are challenging. Make sure your stance is wider than hip distance with both variations as they can be challenging with balancing. #mindfulaxis #stabilitytraining #stabilityballworkouts #stabilityworkout #corestrength #plankchallenge #plankworkout #plankvariation #stabilityballworkout #antirotation #corestabilitytraining #corestability #losgatos #workoutanywhere #coreexercises #spinestability #strongwomen #strongcore

Practice hip hinging! The key to reaping the various benefits of the hip hinge is performing the movement correctly - the hip hinge is one of the most effective movements for producing functional strength and hypertrophy throughout the entire backside including the glutes, and hamstrings as well as the lower, middle, and upper back…The Dumbbell RDL is a great option to practice! ▫️Knowing how to hinge from the hips rather then bending at the spine is something any human being should be capable of- including you! ▫️Not only does this save the spine but it allows more efficient movement as the hips are involved in nearly all physical activities including both lower and upper body dominant exercises. ▫️You can use a band or weights or just bodyweight! It’s all about hinging from the hips! #hiphinge #mindfulaxis #rdl #hamstrings #glutesworkout #posteriorchain #postureexercises #functionaltraining #functionalfitness #workoutanywhere #functionalmovement #lowerbodyworkout #strongwomen #womenwholift #weightliftingwomen #bestrongnotskinny #longevity #losgatos

Poor posture? Forward shoulders? Text neck? Don’t neglect your mid back! TRX W’s & T’s are some of the best priming exercises to focus on shoulder rotation, mid back engagement and help you get your shoulders out of your ears! 🎯 Cues: Keep a plank position. Get more upright if leaning back is too difficult. Keep your ribs down and focus on the rotation of your shoulder as you pull your hands apart. These are bodyweight but perform these with control and limit momentum! Enjoy! #trxtraining #posturecorrection #postureexercises #upperback #trxworkout #bodyweightworkout #mindfulaxis #exercisemotivation #exercisedaily #workoutanywhere #trxbackworkout #reardelt #posturematters #mindmuscleconnection #poorposture #mindfulmovement

Back Extension exercises like the Pilates Breaststroke can be fantastic for coordination of the spine and arms while going into back extension! If you are looking to add any @balanced_body equipment to your home studio or Pilates studio use my full name Serene Wilken for phone orders for 5% off your order from @balanced_body #balancedbody #allegro2 #allegro2tower #discountbalancedbody #pilatesequipment #pilatesreformer #pilatestowerworkout #pilatesbackextension #pilatesbreaststroke #mindfulaxis #pilateslovers #postureexercises #mindfulmovement #pilatesbody #pilateslifestyle #pilatesinstructor

Adding Dark Leafy Greens is not complicated you just need to add them to what you’re eating. Mixing them into a smoothie with fruit is a great way to mask the bitter “plant” taste of the greens. Dark green leafy vegetables are an excellent source of fiber, folate, and carotenoids. These vegetables also contain vitamins C and K and the minerals iron and calcium. In addition, dark green leafy vegetables act as antioxidants in the body. I really enjoy mixing my greens with Vegan Protein from @legion and adding my Recharge creatine monohydrate sneaking in the good stuff! Link in bio for 20% off @legion products for new customers. #darkleafygreens #legionathletics #creatinemonohydrate #eatmoregreens #veganprotein #veganrecipes #eatmoreplants #postworkoutsmoothie #fittips #fitnessmotivation #fittipfriday #mindfulaxis #smoothies #postworkout #eathealthy #eatrealfood #dailyroutine #fitover40 #dinokale #eattherainbow

Copenhagen Planks are brutal but amazing for building Adductor and Oblique strength. Here are a few progressions towards the full Copenhagen Plank to build stronger Adductors & Obliques. 1) Start with Isometric holds up to 30 seconds. 2) Apply Hip Lifts adding reps 3) Hold & Hover bottom leg 4) Try long leg progressions as you get stronger ISO->Lifts->Hover Holds Remember start slow and work your way up! #copenhagenplank #adductor #adductorstrength #obliques #obliqueworkout #plankworkout #coreworkout #corestrength #pelvicstability #mindfulaxis #bodyweightexercises #plankprogression #sideplank #coreexercises #bodyweightfitness

YES you can use the Tower Springs with your Reformer work! It’s a creative way to work with both spring settings depending on your objective. I love to challenge my stability with the help of the Tower springs! 🤍 If you are looking to add @balanced_body Pilates equipment to your studio or home gym, and love Pilates-make sure that you use my full name Serene Wilken for 5% off your phone order! #pilatesreformer #pilateslovers #pilatesbody #pilateslife #allegro2 #allegro2reformer #reformerpilates #reformerworkout #pilatesstudio #pilatesbreathing #breathislife #mindfulaxis #mindfulmovement #mindfulliving #pilatesinstructor #balancedbody #pilatesbody #pilateslovers #pilateseveryday #reformertowercombo #towerpilates #pilatesfundamentals #allegro2balancedbody

Dry run for backyard pizza nights with @zbiotics a staple for any night when you consume alcohol. I don’t consume without it. Thanks @zbiotics 20% Off Code: SERENE20 Yes you can buy in bulk and get ready for summer. #zbiotics #backyardpizza #alfapizzaoven #woodfiredpizza #woodfiredpizza #pizzaandwine #dobiesofinstagram #outdoorliving #summeriscoming

A fun fact: We take roughly 20,000 breaths per day! Pilates helps deepen your connection to your breath through movement. Some of my clients come to my sessions and say “wow I feel like I haven’t been breathing all day until now”! We are all busy…but breathing is a part of life. It’s always a good time to connect to your breath as it centers us, and practicing Pilates is an excellent way to do just that. 🤍 If you are looking to add @balanced_body Pilates equipment to your studio or home gym, and love Pilates-make sure that you use my full name Serene Wilken for 5% off your phone order! #pilatesreformer #pilateslovers #pilatesbody #pilateslife #allegro2 #allegro2reformer #reformerpilates #reformerworkout #infinitybar #pilatesstudio #pilatesbreathing #breathislife #mindfulaxis #mindfulmovement #mindfulliving #pilatesinstructor #balancedbody

Italy 2022 two epic trips! I’m so grateful for health, love and family. Always remember life is for living, laughing enjoying everything we work for. Each year can be hard with work, giving back, achieving more, or sometimes it can be like Groundhog Day. We must celebrate and embrace what the world has to offer and break the daily grind. Traveling helps to remind us of that. The food, culture and especially people of far away places can awaken our senses and appreciation for living. Thank you to my sister for our trip to Capri/Amalfi coast in April and meeting Holly & Gianluca @michelangelo_capri having a blast with their private cooking class. I had to go back and do it again. Such a memorable time I knew the next time would be epic. A few months later Oliver and I got engaged and I thought it would be great to go back and elope/honeymoon in Capri, Rome and Florence. We did and it was a great experience thanks to Holly’s helpful elopement resources. We are so blessed and happy we got to get married in such a magical place. More adventures to come and life is what you make of it. #italytrip #mindfulaxis #capri #capriitaly #florenceitaly #romeitaly #elopment #italytravel #travelgram #2022recap #gratefullness #italycooking #travelreels #amalficoast #lifeisforliving #hotelmamela #youonlyliveonce #bluegrotto #ilsanpietrodipositano #villabrunella

Showing up and being consistent with moving your body is a daily effort. It’s not overnight. It is not perfect. But everyday is an opportunity to show up and move your body, feel alive, build muscle and invest in your long term health. Consistency happens by making your workout a priority. We all can struggle at times with consistency, even myself. What works for me is having a non negotiable time to train, practice Pilates or get into my mobility work. Treat it like an appointment you can’t miss. Respect it like something in your life that means more to you. You only have one body, investing in your health matters long term. ✌🏻 it’s almost a new year… make yourself a priority. #mindfulaxis #pilatesbody #consistency #workouttips #mindset #resistancetraining #hipthrusts #allegro2 #balancedbody #losgatos #healthylifestyle #workoutmotivation #practicepracticepractice #fitnessjourney #mobilitytraining

Pilates is magic. It’s controlled mind body exercise which helps you check in, restore and slow things down. I love my strength training 5x a week, but Pilates allows me to restore and balance out my week. Equipment Pilates is incredibly controlled and all about alignment. @balanced_body makes the Allegro 2 Reformer which is my favorite for home use. My clients use this reformer for our virtual Pilates sessions. For any Balanced Body order get 5% off using my name SERENE WILKEN for phone orders. #mindfulaxis #mindfulliving #pilateslovers #pilatesreformerexercises #pilateslife #pilatesfit #pilatesworkout #pilatesbody #pilateseveryday #mindfulmovement #reformerpilates #pilatesreformer #allegro2 #balancedbody #balancedbodypilates

Creating new healthy habits is challenging, but using awareness as a tool is only going to help you! Without awareness it’s hard to know when to implement new behavior changes, or thought processes, or tools to help you along your journey. Using awareness helps you understand and see for yourself what is working versus what is not working for you. If changes are too much at once, take a step back. Use your awareness and try to remain objective. We can learn a lot about what is needed just by observing and being aware. Small steps add up and being aware is only going to help you get to where you want to go. #mindfulaxis #mindfulliving #mindfuleating #mindfullife #mindfulnesspractice #awareness #healthyhabits #healthychanges #tinysteps #atomichabits #jamesclear #behaviorchange #healthytips #fittips #healthyfood

Thoracic rotation is often overlooked! More videos like this on my YouTube (link in bio) Don’t forget to mobilize your spine in flexion, extension, rotation and side bending! Enjoy this quadruped variation using your feet on a wall and keeping your hips from rotating. Breathing IN as you open will help expand the intercostal muscles and open the chest. As you breathe OUT return back to neutral. Adding the overhead reach will help open the chest and shoulder for overhead exercises. ✌🏻 enjoy! #mindfulaxis #mindfulmovement #mobility #mobilitytraining #thoracicmobility #backpainrelief #backpaintips #healthytips #warmupexercise #flexibilitytraining #lowerbackpain #mobilityflow #mindbodyconnection #trainertips #fittips #flow

Hanging spine articulation using the @balanced_body Allegro 2 with 1 blue spring. Keep arms straight and move one vertebrae at a time as you flex and extend the spine focusing mostly on the lumbar from this set up. 🤍 5% off all @balanced_body phone orders using my full name: Serene Wilken 🤍 I love my Allegro 2! Pilates is an incredible mind body movement practice. Focusing on spine mobility and articulation is so helpful for lumbar back pain due to tightness and posture. Adding traction and abdominal engagement helps to support and create more lumbar movement. I highly suggest trying this on your Allegro 2 reformer tower combo! #allegro2reformer #balancedbody #balancedbodypilates #reformerpilates #reformerworkout #mindfulaxis #spinearticulation #spinestretch #spinemobility #pilatesmobility #reformerworkout #lowerbackpain #moveeveryday #allegro2

The Allegro 2 is such a versatile Reformer! I’ve had mine for almost 10 years and I love the infinity footbar option. It’s high quality, easy to use and great for home use. 🔶 You can receive a 5% discount on any Balanced Body Oder over the phone using my full name: Serene Wilken Enjoy! #balancedbodypilates #balancedbody #pilatesreformer #reformerpilates #mindfulaxis #reformerdiscount #discountcodepilates #pilatesdiscount #balancedbodyequipment #infinityfootbar #pilatesexercises #reformerexercises #allegro2 #allegro2pilates #pilatesathome #reformerworkout #losgatos #pilatesinstructor #pilatesequipment #reformerstudio #reformerpilatesinstructor

Mobility exercises help you maintain and increase your joint ranges of motion! Think of mobility as a practice similar to flossing your teeth and maintaining the usable ranges of your joints over time! Every client of mine learns mobility exercises to maintain their ranges and works on increasing them. For mobility flows check out my YouTube channel (link in bio) 💛 #mobility #mobilitytraining #mindfulaxis #losgatos #workoutmotivation #mobilitywork #cossacksquat #controlledarticularrotations #hipexercises #healthyhips #hipmobility #mobilityexercises #mobilitywork #hipstretch #hipflexibility #hipjointmobility

Here are 2 effective exercises for improving posture as well as overhead positions. 1)Prone Goal Post Reach: challenges your body and back extension while fighting gravity reaching overhead. 2)Seated Wall Press: challenges your postural muscles while reaching overhead and maintaining anchor points. You can definitely have a little bit of space in your lower back but you have to keep your tail connected to the wall. It’s challenging! if you’re unable to connect your elbows and your shoulders and maintain that- start further away from the wall or perform the same movement standing with legs about a foot from the wall. Both of these exercises are excellent to do as active mobility primers before you begin your upper body workout! #mobility #mobilitytraining #wallpress #shouldermobility #shouldermobilityexercise #postureexercises #improveposture #backexercise #posturecorrection #mindfulaxis #activemobility #overheadpress #pilatesbackextension #backextension #losgatos

Mobility exercises teach you how to isolate and control your body! The more control you have in your body then you will be better at exercise. Mobility work is worth it! This is a Lift Off hip abduction in quadruped isolating glutes and external rotators of the hip without using the lower back to lift the leg. You will feel your glutes on fire lifting only to your ability off the ground. After more practice you can challenge the end range hip abduction with other techniques. Remember keep it clean, keep it precise and be honest with your ability. #mobilitytraining #mobility #hipmobility #mindfulaxis #mindfulmovement #hipmobilitywork #hipstrengthening #weakglutes #stronghips #liftoff #healthyhabits #healthytips #exercisedemo #formiseverything #hipjointmobility #functionalrangeconditioning #workoutanywhere #pilates

The Weighted Dead Bug is highly underrated 🔥. This exercise will challenge your core stability. Choose a weighted ball and perform reps preventing your back from arching by engaging your transverse abdominis which is your inner corset muscle! Hold for 2-3 counts and aim for 8-10 reps 🔥! #deadbug #corestrength #corestabilization #corestrengthening #coreworkout #absworkout #stabilityworkout #wallball #mindfulaxis #losgatos #coretraining #mindfulmovement #workoutanywhere #gymworkout #exercisetips #workoutvideos

All exercise requires body awareness and body control! Learn how to control your body FIRST then build on that. Focus on controlling that spine! #mindfulaxis #mindfulmovement #bodycontrol #pilatesmat #pilatesanywhere #spinalarticulation #pelvicstability #flexiblespine #spinemobility #mobilityandstability #exerciseanywhere #correctiveexercise #losgatos

How I Vacation: Full body workouts, local cuisine, views, cocktails and lots of steps! Vacation necessity: @zbiotics 20% off with CODE: SERENE20 (New Code Oct 2022) Positano: @ilsanpietrodipositano @palazzomuratpositano Ravello: @ilflautodipan @villacimbrone Mama Netta: Cumpa Cosimo Ravello Amalfi: @santamarialuxuryvilla #ravello #positano #amalficoast #zbiotics #italyvacation #travelworkout #workoutanywhere #workoutroutine #vacationworkout #pilatesanywhere #pilateseveryday #mindfulaxis #vacationvibes #italyvibes

Goal: get the most out of your workout. Solution: prime and mobilize your body for the specific lifts that you are practicing! Adding mobility and priming movements before you workout is going to not only improve your lifts but also improve your connection to the specific muscles involved in each movement. Remember to pair movements that prime the body for what you’re doing! #bentoverrow #backmobility #spinemobility #mobilitytraining #mobilitywork #mobilityexercises #warmup #mindfulaxis #mindfulmovement #thorascicmobility #postureworkout #posturecorrection #losgatos #warmupexercise

Eating in Italy: Enjoy your company, eat slow, taste every bit, stop when you’re satiated and then take a walk and explore. A good reminder for us all. Create a healthy relationship with food, discover new places and don’t feel guilty about doing nothing but observing. Cheers 😁🥂! #roma #romeitaly #spanishsteps #trevifountain #vacationmode #explorerome #mindfulliving #offtheclock #takemeback #italyvacation #europetravel #carbonarapasta #slowdown #mindfulaxis

Mobility flows help you enjoy movement and get you to the next step of doing specific mobility exercises (which is work), and then the next step which is doing your actual workout. I call mobility flows the gateway drug to mobility training 😁. If you start doing something you enjoy like a mobility flow, you are more inclined to go further into specific mobility work and discover what your body needs. Then apply mobility work to further your goals with your workout! It has to start somewhere sometimes it starts with something you actually enjoy! For more mobility flows check out my YouTube channel link in bio. #mobilityflows #mobilitytraining #mobilitywork #mobilityexercises #mindfulaxis #flexibilitytraining #warmupexercise #mobilitymonday #mobilityfirst #bayareatrainer #moveyourbodyeveryday

Before you workout make sure that you prime your body specifically for the lift you’re going to do! For more videos like this check out my YouTube Channel link in bio before your next workout! #youtubeworkout #mobilityworkout #mobilitytraining #flexibility #mindfulaxis #mobilitywork #hipthrust #hipthrusts #gluteworkout #gluteactivation #sleepyglutes #mobilityexercises #mobilityworkoutroutine #followalongworkout #followalong #bayareatrainer #mobilityflow

One of the best investments is getting a great resistance band set to travel with! There are many out there just make sure the one that you have has lots of options with varied resistance! I have a full body program called Foundations link in bio for more to use on your next vacation ☀️! Resistance bands help you stay consistent when you’re traveling, build muscle and are kind on your joints! The best thing is you can do a work out literally anywhere you are in the world 🌏! Get packed and ready for a workout on your next vacation. Loved this workout on the Amalfi coast. #amalficoast #amalfi #travelworkout #resistancebandsworkout #travelitaly #italyvacation #workoutanywhere #mindfulaxis #fullbodyworkouts #healthylifestyle #travelblogger

Isolated shoulder capsule articular rotations help you not only connect more to your shoulder joint but also build more range of motion through external and internal rotation. These three variations are excellent to do as primers for overhead press or chest press as part of your warmup! You can sit like this in a bear sit or you can do them standing as long as you keep your spine very still your rib cage pulled in and don’t let your shoulders lift it by your ears! Isolate your shoulder joint! #shouldercars #shouldermobility #mindfulaxis #shoulderpain #jointhealth #mobility #mobilitytraining #moveyourbody #mindfulmovement #mobilitywork #mobilityexercises #shouldermobilityexercise

This is a great mobility drill for Thoracic Spine Rotation with a Lift Off. You can do this by using a wall and a half kneeling position windmilling the arm overhead and coming to your end range of rotation. Doing a lift off from here is challenging! It takes practice engaging the rear shoulder and upper back. This specific drill is more advanced than the typical half kneeling spine rotation. But this is a great drill for any golfer or primer before you do single leg exercises or rotational exercises! Enjoy! #mindfulmovement #mindfulaxis #thoracicmobility #thoracicspine #spinerotation #tightupperback #spinestretch #hipflexors #hipflexorstretch #mobilitytraining #mobility #mobilitywork #mobilityexercises

Stop hinging from your hips with your ab exercises! To make your abdominal exercises effective you will need to learn how to articulate your spine! This means moving one vertebrae at a time. Practice the Pilates Roll Down and tips in this video which will help you improve active spine mobility and control, only making your ab work more effective!! #pilatesmobility #pilatesstretch #pilates #mobility #mobilitytraining #mobilityexercises #mindfulaxis #mindfulmovement #backpainexercises #pilatesabs #spinemobility #fittip #fitnesstip

New ZBiotics Discount Code: SERENE20 If you want to enjoy cocktails and wines of different regions while you’re traveling but also want to seize the next day and enjoy a workout while on vacation, I highly suggest trying Zbiotics. You can get 20% off (upgraded for y’all) your order with the link in my bio. Cheers! @zbiotics AND, if you are visiting Positano (Italy) make sure to book Il San Pietro di Positano for this incredible view, gorgeous aperitivo and delicious meal! Incredible 🤍 @ilsanpietrodipositano #zbiotics #travelitaly #positano #healthylifestyle #vacationmode #mindfulliving #cocktails #travelpositano #packzbiotics #zbioticsworks #zbioticsreview

If you don’t use it, you lose it! Same applies to your joints ability to move in ranges of motion and own them. Active controlled articular rotations CARs like this are fundamental in establishing usable ranges of motion. #frcms #mindfulaxis #mindfulmovement #dailymobility #mobilityflow #moveyourbodyeveryday

If you’re not connected to your feet it’s hard for you to really feel balanced in many exercises especially without shoes on! Weaker feet are more prone to injuries such as plantar fasciitis, bunions, neuromas, and stress fractures. No bueno! That big toe is also important. When you walk or run, the big toe plays an essential role in arch stabilization during mid-stance, and during the take-off phase of the normal gait cycle. Try these three exercises to add more awareness and strength to the muscles within your foot as well as your ability to control your toes. Once you walk around after doing these exercises your feet will feel more connected to you than ever before. You can repeat each of these 10x daily! #footpain #footexercises #pianotoes #bigtoeexercises #footmobility #footmobilityexercise #bigtoemobility #mobilitytraining #mobility #mindfulaxis

If you keep putting off working out- this program is for you! You’re ready to learn PILATES and refine your movement skills- check out Foundations! Just for New Years 20% off with CODE: NEWYEAR20 at checkout! Link in bio 💪🏻😉 #pilates #workoutathome #workoutprogram #sculptyourbody #newyearnewyou #moveyourbody #mindfulaxis #pilatesanywhere #resistancebandexercises #mindfulmovement

It’s simple: MOVE YOUR BODY DAILY. Steps are an easy one to add increased movement to your day! You will notice a subtle boost in many areas of your life just taking an extra 20 min walk daily! Enjoy ☺️ #moveyourbody #dailymovement #dailyhabits #healthyhabits #mindfulaxis #dailysteps #getoutside #mindfulminutes #mindfulmovement #healthylifestyle

All of my clients own a Better Band! It has 3 levels of resistance in 1 band to ramp up your bodyweight exercises. Discount code in bio 💛

Hey y’all do your hip flexors take over and your low back start to hurt as you do any Ab work? Starting with a pelvic tuck and arch can help add awareness to your pelvis before you begin your exercises! Your pelvic position can make or break the exercise 😬. For this sequence you can perform 10-12 quality reps of each 2-3x. The reverse crunch (hands by the sides) is hard because it demands this initiated pelvic tuck to articulate your spine! This is where mobility matters. The remaining 3 Pilates Ab (leg lower holds, down up leg circles, criss cross lift) movements require you to maintain a neutral pelvis so you don’t rely on your hip flexors to hold your legs out. What works for me is if tense my legs and my abs the whole body moves with more control, and the effort to keep the pelvis neutral is easier. In Pilates your whole body is working to keep the form as your exercise. Enjoy 💛

What's the difference between basic stretching to become more flexible and Mobility drills? Are they the same? What actually works? Well it’s common to see both of the terms used interchangeably in the fitness space. Ironically, they do not mean the same thing. This perpetually makes it confusing for anyone seeking to be more flexible without understanding how to make their efforts stick and feel great after they workout without increasing risk of injury. Stretching refers to a muscle's ability to lengthen, whereas Mobility refers to the ability of a joint to move through its full range of motion without restriction or discomfort. Here is what matters- you need to have flexibility in your muscle tissue as well as mobility in your joints to achieve greater range of motion. Everything is connected and they work together if you’re doing the right stuff that sticks! What should you do before as a warm-up? Remember, the goal of any warm-up is to aid in what will increase the effectiveness of your exercise choice. Think about what positions you’re going to be in for your exercises. Bottom line: Mobility drills are far more important to focus on as a priming modality prior to exercise rather than static stretching. Static stretching alone won't provide lasting flexibility or help with stabilizing your joints before exercise and adding actual load. Try my free mobility flows-Click on the link in my bio for Free Mobility Flows on my website, enjoy! 📷 @ruvimnogaphoto

Hey y’all! If you WANT to step up your PLANK try these challenging variations. Static PLANKS are great but these 3 incorporate MORE STABILITY challenge for your shoulders as you move other parts of your body! •Some key FORM points: stack your hands under shoulders, grip the floor with your hands, engage your abs, push the floor away! • You can perform these Plank variations ANYWHERE, with proper form and add sets as you progress! Enjoy!

To the exercise newbie: If you have daily aches and pains and are you blaming it on your age or circumstance, you’re not alone. Sometimes it’s hard not to. I get it. Especially if you are new to moving your body, things will not always be “comfortable.” I’ve coached hundreds of clients through this stage of understanding that applying stress through exercise will be challenging and damn right uncomfortable when applied correctly and appropriately. Feeling muscular effort versus pain can be confusing for the newbie. It’s effort, and it causes temporary pain in our muscles! But the sensations and challenges that we feel while performing an exercise are directly related to our current state of mobility, exercise applied, mind-body experience, and mindset. It’s a process, and people who are new to exercise often have to be reminded that it takes time. It’s a JOURNEY! Mobility is a practice, exercise is a practice as well as improving our mindset around health and longevity. One of my favorite clients told me the other day, “I finally understand that exercise and nutrition is a lifestyle; it’s not about the short-term fat loss goals. I have to put in the work daily, and wow, it pays off. I feel so capable, and I still am learning about my body!” The more you put into a healthy lifestyle over time, the more you get out of it. Just start moving your body daily. Track it and make small changes daily. If you’d like a program you can do anywhere, check out the Foundations link in my bio.

REAL TIME MOBILITY can be intense, hard and frankly uncomfortable. Breathe, I’m a little bit of a loud breather 🤣. It’s worth every second of it. Here I’ve got some 90/90 trail leg lift offs to see what range I’m working with. Next slide is showing a passive rage hold for roughly 5 seconds really feeling the isometric work! Both focus on internal hip rotation and can be included in a WARM UP, yes a warm up prior to a lower body workout! For more demos check out my FOUNDATIONS program link in bio ✌🏻

Effective Full-Body workouts DON’T have to be HIGH IMPACT! Be kind to your joints- move with CONTROL and focus on your FORM. Full-Body exercises that produce greater balance, awareness and precision will only help you be a better mover. Shown here: Push-up Rotation (Chest, Shoulder Mobility, Abs), Reverse Lunge Pulse (Legs, Glutes) , Reverse Plank alternating Leg Lift (Glutes, Shoulders, Hamstrings, Abs) you can complete 4-5 sets of each with AMRAP staying controlled and not compromising your form. ✌🏻 Enjoy Mindful Movers

I love it when a new client says “I CAN’T do that” when it comes to doing an exercise! “I have a bad knee so I CAN’T do that.” “Oh there is no way I can do that with my bad ankle, I CAN’T.” These instances are an opportunity to LEARN to move around an injury, mobility issue or just clean up the technique of the exercise! The language of “I CAN’T” is so strong its a total barrier that promotes fear and anxiety around movement supported by not having enough information or skill to work around it. If clients learns to move their body with control, efficiency and begin to identify and work on mobility issues majority of the time the “I CAN’T” is debunked. In order to inculcate “I CAN do that now I know how without my knee bothering me”, it starts with moving more mindfully and being open to learning what your individual body needs. If you’re saying I CAN’T for any reason, open yourself up to learning new techniques to moving your body. For more step-by-step instructions with fundamental exercises you can do at home check out FOUNDATIONS- full body at home program you can do anywhere. Link in bio ☝🏻

It’s common to get neck pain during Ab exercises traditionally done on the floor. I have been there too! I had one amazing teacher actually show me how to place my hands on my head so my neck would not hurt and I could feel my abs rather than my neck- BLISS! It’s simple really ☝🏻 but you know it’s all about the details when it comes to form while exercising. Hope that helps you! For more workouts and a full body program - link in my bio FOUNDATIONS program.

🔈Sound On 👆🏻📍Save 📩 Share 💭 Comment below with Hip Thrust questions. If you feel your low back as you perform a hip thrust and minimal Glute engagement - make sure your set up is on point. A few set up cues: Aim for vertical shins, flexed upper spine, move from the hips by pushing upward and scooping your pelvis, and push through both feet. These cues help if you tend to arch your back and then feel most of the work on the lower part of your back versus your Glutes. Practicing this movement before you add weight can really help you feel your Glutes working without your low back taking over and arching ☺️. For more exercises in a complete program check out my FOUNDATIONS program (link in bio) including bodyweight, Pilates and resistance band exercises to help you understand proper form and move better!

I remember being seventeen and stepping into a big gym being too shy to ask for instruction,so I tried group exercise classes as well as the normal cardio equipment. This is such a common start for so many people new to exercise and not knowing what they actually need for their body. Attending different styles of group classes at the time gave me limited understanding of how to exercise but gave me a lesson in how I felt after the workout. As some of you know, most group training classes leave you feeling fatigued, depleted and frankly lost of how to execute proper form. Even now with virtual online group classes it’s even harder to know if your form is correct. However, because I had this experience I was searching for something that would really help me gain more control so I could learn how to move properly. One day I saw there was only one space left in a Pilates mat class. I signed up, walked into a very intimidating room of Pilates students who all looked so serious. There was no gossip or talking amongst the students, they were there to learn. Placing my mat in the back of the class out of view from the instructor, I followed as best I could. The instructor came over multiple times to help me find the position in each exercise, and I felt a whole new way of moving. I found it! This is what my body needed. After stopping gymnastics as a teenager I was left hyper mobile yearning for more control and overall awareness. After the class I felt so much more connected to my body, and I was hooked after that. You never know how you’re going to feel after you try something, but trying something can give you more information that not doing anything at all. I encourage everyone to try Pilates no matter how intimidating it can be to try something new. In today’s world of virtual classes it’s hard, I get it. If you need more detailed instruction I have program I designed for this reason- FOUNDATIONS -Link is in Bio and I take you through Pilates exercises and more in a step by step manner with the virtual student in mind. Enjoy! 📷 @dtr.photo

Hey y’all have you slowed down you Cat Cow with the Segmental Cat Cow or Spine Waves? Yeah it looks cool but it feels even better! If parts of your spine feel rigid from lack of movement and not accessing ranges of motion- try it! This is 2x faster than real life but you can practice controlling your spine like a wave which feels amazing for spine mobility! More mobility flows you can check out on my website.✌🏻 Cheers y’all

"Take care of your body. It's the only place you have to live." - John Rohn Ok ok so I love fitness and health and sharing my love of exercise with you, but there are some seriously problematic areas in this fitness industry. The number one issue with this diet and exercise culture breeds the self-hate, punish yourself in workouts and only focus on achieving aesthetic goals. That is what is fed to us over and over again without teaching people how to care for themselves enough so that the aesthetic results happen without the self-hate. Yes, I set physical goals for myself as a way to become stronger but changing my physique is merely a side effect of taking these positive steps to care for my body. Your body is the only home you have to live with on this earth. By nourishing your body, moving mindfully, getting enough sleep, hydrating, and emphasizing overall wellbeing, you’ll be improving your energy, shifting into a happier mindset, and living more joyfully. All of this has NOTHING to do with losing weight or changing how you look. The more you focus on creating a happier and more grateful attitude and relationship with your body, the more it can change, progress, and show you what it’s capable of. Get the basics down and the better you treat yourself it will start to show from the inside out.

Can you do a V sit without momentum? In Pilates it’s called a Teaser, and is by far the most humbling Pilates mat exercise because it will put you in check with your mind body connection status! It tests your balance and connection like no other. If you use momentum to get up into the V sit position, you will miss the full-body elements of it and just briefly be able to hold it for a hot second..... before it all falls apart 😆. There are many variations and yet it still fascinates me every time I do it. Pilates demands a full-body effort and when done with precision it can look easy... but it takes practice. The best part about Pilates is that you can do it at any age and the modifications and variations are endless 👌🏻.

☝🏻Sound On 📍Save, 📩 Share and 💭 Comment below with any questions about Rows or feeling your mid back during a Row. One of the best things about working with bands is that you can anchor the bands at multiple angles allowing you to pull or push with many set ups! This Supinated Row is by far one of my favorites as it helps me feel my Lats at the top of the exercise as I squeeze my back. The lengthening of the band forward becomes a controlled movement rather than a fast pumping Row often done with free weights. Love this exercise to identity the muscles of my mid back 🎯!

Pilates Teasers are a full body exercise that some cheat with momentum! But if you don’t, then you will feel every single muscle in your body working to maintain your shape! #mindfulaxis #pilates #pilateslovers #matpilates #workoutanywhere #wfhlife #pilatesathome

☝🏻Sound ON📍Save 📩 Share & 💭 Comment below if you have questions about Ankle Mobility! •New FREE Mobility Flows on my website (sign up with link at bottom of page 📍 mindful-axis.com) There are many set ups for working on your ankle mobility- but one rule should always apply: MAKE IT ACTIVE not just Passive. You can still make any position active in a flow sequence (like this ☝🏻 4x faster than real life) Be clear with your intention and pause in a position to focus on that isomeric contraction. It’s like speaking a new language at first but it gets better the more frequent you do it. You can practice isometrics in a combat stretch position, squat, or an ankle dorsiflexion position just to name a few. Create more connection to each position by using isomeric contraction and focusing on expanding those ranges ✌🏻!

💭 Comment with what 2020 taught you👇🏻 “Don’t seek for everything to happen as you wish it would, but rather wish that everything happens as it actually will - then your life will flow well.” — Epictetus 2020: Quick flashback to 1 year ago NYE- I was declaring I was going to be up to many BIG things for 2020. Big was an understatement 🤣. This year taught many of us that we can’t control everything and many of our original NYE resolutions or wishes did not take the same shape. But what was the silver lining in all of this? What did you learn and teach yourself out of these unexpected circumstances? I questioned many things in the process and still moved forward with the HUGE shifts in my personal life. This has been a real test of reliance and trusting the process for me. It was a year that showed me that my true investment in my relationships showed up in a way I’m so forever thankful for. I pivoted early without ever training clients online and I’m still doing it. I maintained and showed up everyday. I gave it my all and still am because I believe relationships are what keeps us going. I didn’t give up and neither did my clients- amazing commitment to their health and wellness. I refused to quit, and so did they. I found peace in the process of creating a new way of connecting and feeding my relationships. I wanted more so I took on more projects and responsibility. I found more passion and gratitude for my @mindpumpmedia family- you all continue to inspire me! This is what 2020 was all about for some of us. Not everyone, but we got a taste of what can be possible to be challenged and open to more opportunities or gratitude than we imagined. Thank you 2020 for pushing me so far outside my comfort zone. That was hard AF, but it was a growth spurt I’ll never forget. Let’s keep striving and push through to the next chapter. Cheers to your health, wellness and your relationships🤘🏻! @dtr.photo

Hey y’all! 📍Save, 📩 Share or 💬 Comment below! Here is a FULL BODY FLOW I love to do before any workout. It only takes 5 min with approx 10 reps of each! Remember to move in various planes: Hinging, Squatting, Rotating, Extending, Flexing & Side Bending! Let me know how it feels for you, and if you’d like more flow like this? 1)Hip Hinge to Elbow Hinge 2)Squat to Elbow Hinge 3)Loaded Beast to Plank 4)Lunge Rotation 5)Back Extension Elbow Hinge 6)Seated Side Bend Enjoy guys!

Let’s face it, losing weight is challenging. The first thing most of us women think of is doing cardio especially high intensity cardio. Exercises like Burpee’s & jumping jacks etc. will specifically burn fat and build muscle right? Nope! •Cardio is great for our hearts and burns lots of calories in the time spent but it sends the wrong signal to burn fat and build muscle alone. •Doing cardio only tells your body to become more efficient with your calories and conserve energy which makes the whole process of building visible muscle harder! But what else are you supposed to do for a home workout? •Instead: Use resistance bands especially heavy ones to increase the muscle building signal instead! On the right I’m doing a stationary lunge with a heavy band. I feel my Glutes, hamstrings, quadriceps all working with the heavy resistance! •Having more muscle on your body won’t make you bulky. Muscle helps you burn more calories at rest which will increase your metabolism! •You can feel strong, look sculpted and burn more body fat with building muscle! Sound good? Get going! (More at mindful-axis.com)

📍 Save 📩 Share 💭 Comment below with questions or issues with wrist and forearm pain, SOUND ON! Hey y’all! Your hands, wrists and forearms can use a little stretching too! Here are a few movements I love before and after an upper body workout where I’m using my grip to hold weights, weight-bearing on the hands, or before doing pull-ups! Don’t take your hands for granted! The tightness and lack of mobility that can build up in the wrists will effect your ability to hold your own bodyweight or use heavier dumbbells. It’s useful to do some simple stretches like these especially if you are progressively overloading and working towards improving your grip strength. I am always trying to aid my forearms as this is my weakest link between progressing with some upper body exercises. Give it a try and see how they feel after!

Hey y’all! Let’s talk about Vitamin D ☀️! Vitamin D has a broad role for overall health. It builds bones and muscles it also has anti-inflammatory effects and helps to make enzymes and proteins that prevent diseases as well as having an affect on aging. Approximately 70% of the US has what is called vitamin D insufficiency. While a further 28% has a low enough level to be called deficient. Being deficient in Vitamin D has an increased susceptibility to being sick as well as higher risk for autoimmunity diseases, cancer, and heart disease. New studies are coming out now all about how Vitamin D can aid in overall immunity since COVID is now a part of our lives. Vitamin D is made from cholesterol in your skin when it’s exposed to the sun. Most of us are working inside and are not getting nearly enough sunlight to make Vitamin D naturally. Our skin color also plays a role on how much Vitamin D we can absorb at one time. People with darker skin have more melanin, a compound that protects against skin damage by reducing the amount of UVB light absorbed. If you have darker skin, you will need more time in sunlight to make the same amount of Vitamin D as lighter-skinned person based on the amount of melanin. Where are you live is an important factor because season length, altitude, and air pollution all impact how much sun you get. So yes, it’s important to get Vitamin D naturally from the sun but you can also supplement with it! Recommendations range from 400-800 IU/day as well as up to 1000-4000 IU/day. Check with your doctor as well as get your levels tested to find out where you are! Stay well and healthy✌🏻

Hey y’all here are just some quotes that reminded me of 2020. Save 📍 Share 📩 Comment 💭 with what you think! We all are responsible for our “problems” because we create them through our thoughts. Nothing outside us has meaning expect for the meaning you give it. Your brain assigns meaning to life’s events to make sense of what takes place and how to live in a community. “Meaning equals emotion and emotion equals life. The meaning you give your experiences will always change how you feel — and the emotion you feel always becomes the quality of your life.”- Tony Robbins However, the meaning you give can be inaccurate if viewed through a distorted lens warped from not letting go of past experiences. If you are carrying around your false beliefs from the past and operating through that lens then that is what you will experience (good or bad). Pretty simple, but many years to finally start connecting the dots for a lot of us. In my own journey I’m still growing inside, and I know that each of our happiness lies in reframing events to accept what is and be free- letting go of what you cannot control. What a time we are in with the events of 2020 and now is a great opportunity to practice and be free of all of the “things” that brought temporary happiness, beliefs that brought negativity, or relationships that don’t serve us. Instead of fantasizing of the days without a pandemic, or stopping our life until it’s over- why not embrace the things that really bring us happiness. Positive thoughts, friendships, family, connection, health and wellness and focusing on what we can control in our life. Don’t fight reality, because reality wins. ✌🏻

📍Save 📩 Share & 💭 Comment below if you love this Straddle Rock or have questions about Hip Mobility! •FREE Mobility Flows on my website (sign up with link at bottom of page 📍 mindful-axis.com) This is for all of y’all who messaged me from my Mind Pump TV Hip mobility flow. The Straddle Rock is a great intro to Hip Internal and Hip External Rotation! Here are a few ways you can create MORE intention and isometric connection to this flow position. You can apply this concept to many flows allowing you to create more CONNECTION over time to mobility positions over time! Rock on guys!

Hey y’all! Here is a mini HOME CORE workout that will leave you feeling stabilized and more connected! 📍Save, 📩 Share, 💭 Comment, Reach out with questions 👇🏻! Your core stabilizes your spine and prevents Rotation & Lateral Flexion besides they normal “crunch” flexion type of exercise. Keep your Spine Neutral and body as balanced as you can without tipping over! • Mini Bear Crawl: small controlled steps • 4 Point Hovers: lifts opposite hand and knee • Donkey Kick: hover knee and then kick the opposite leg into hip extension • Fire Hydrant: hover knee then kick the opposite leg out into hip abduction All of these can be performed as straight sets reps till form is no longer strong each will vary. Rest 30 seconds between each set. Enjoy y’all and comment below if you tried it, liked it or have questions 👇🏻!

You can’t make everyone happy, you’re not an AVOCADO! I was at a gathering one time and the host asked me how do I “deal“ with feedback or negative comments on social media? Hmmmmm. My answer was “I don’t “deal” with it I don’t necessarily receive negative feedback- but no matter if it’s negative, positive or neutral, it doesn’t really affect me because other peoples opinions has nothing to do with the “why” behind what I choose to teach, or share or not to share!” I just find it funny that the expectation is there to care so much about what the world thinks of each of us- what have we become? Why does it matter, and how does it help your quality of life? Right? Focus on what matters, what’s relevant and what makes you thrive and become a better person! Inspire and be inspired because life is too short! 📷 @dtr.photo

Tell me what you think about this: “Life is amazing. And then it’s awful. And then it’s amazing again. And in between amazing and the awful, it’s ordinary and mundane and in routine. Breathe in the amazing, hold on through the awful, and relax and exhale during the ordinary. That’s just living. Heartbreaking, soul-healing, amazing, awful ordinary life. And it’s breathtakingly beautiful.” L.R. Knost Every moment is fleeting... good, bad or positive! It’s just a moment in time and it too shall pass. But no matter what, respect others. Own your voice and speak up for what someone is too scared to say. Trust your gut because it’s always right. Embrace those highs and even more the lows because there is always a lesson to be learned. Know that things can happen for a reason and even in the awful there is opportunity (more than you can see). Smile and know that all you can do is your best and stay true to yourself....

If someone told us a few months ago that soon enough we wouldn’t be able to leave our homes, go enjoy a yoga class or even go to the gym, we’d tell them they’re crazy right? Yet here we are! Just because we’re facing these odds right now doesn’t mean that we have to fail and give up. But how do we strive on for health and fitness in this state? It’s actually really simple: keep your cool and adapt. Fitness is essential to keeping our psyche healthy and playing a huge role in stress reduction. The correlation between improving physical condition and fighting disease have long been established and physicians always encourage staying physically active. “A healthy mind in a healthy body“ as the Romans would say. When stress affects the brain the rest of the body feels the impact as well just like if your body feels better so does your mind. Even just five minutes of exercise can stimulate anti-anxiety effects. So why not invest in your health and create a space for your body to move? You don’t need much- a mat, set of resistance bands and even weights if you have them. It’s not a replacement for a commercial gym but it’s better than absolutely nothing. ACCEPT, ADAPT & GROW.✌🏻 @dtr.photo 📷

I saw this quote and I was like.... Yes, exactly. Energy that forms a connection between people can be magical. We have all felt this energy, maybe in the moment you meet someone and really hit it off, the conversation where you walk away and really feel that the other person ‘gets you,’ or a moment of eye contact that doesn’t need words - romantic or not. These are all glorious connections where we are communicating at a deeper, soul level with another human being. I really believe we all have a unique energy that burns brighter when we are fully connected to the truth of who we are and we ALL have the ability to tune into this energy and embrace it. And I believe embracing this will only better our connections with others. I feel that everyday I’m embracing more of my passion and my perseverance to share what I love. Finding something that helps you feel alive and connected and welcome it into your life is magic, and the people and relationships will follow. Connection. Energy. Inspiration. It’s all there when you are embracing your passion ✌🏻.

If you guys have been following me for a while or if you’ve seen any of my videos on Mind Pump TV, then you know I’m a huge fan of unilateral exercises! With so many gyms still closed, focus on what you can do! If you’re at home and you have a bench, couch or chair you can perform this exercise! A Single Leg Hip Thrust is a staple in my lower body workouts. It’s fantastic to create connection to one side of your Glutes and develop better activation. This can be done with numerous bodyweight exercises- think of the possibilities with unilateral training! Bodyweight Exercises have their place in typical gym workout programming but they also can be practiced especially right now as part of your home workouts! . . . . . #mindfulaxis #singleleghipthrust #hipthrust #gluteworkouts #legdayworkout #workoutathome #unilateraltraining #balancedbody