Monday Motivation! Let's talk about ZEN•GA!!

 

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#MondayMotivation💪 I really wanted to have some fun with my 45th birthday #mondaymotivation video so I chose one of my favorite ZEN•GA sequences from the Merrithew- Stott method of Pilates . ZEN•GA melds Pilates, yoga, dance, martial arts and meditation, flowing through sequenced movements that are designed to stimulate the fascial system and build endurance, strength, mobility and stability . This sequence combines the single leg plank, push up, cross knee bend and abducted toe tap and is a popular combination that we practice in my Pilates Yoga Power Sculpt class that will be back online this fall ! "You are only as old as your spine is flexible." #JosephPilates #thisismy45 #thisis45 #dopilates #dopilatesyoullfeelbetter #zoompilates #zenga #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 10, 2020 at 1:25pm PDT

Monday Motivation! Spine Twist!

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#MondayMotivation💪 Long day but no excuses ! Pilates Spine Twist targets the transverse abdominis, the deep pelvic floor, contralateral internal and external obliques and the scapular stabilizers . The goal of this exercise is to maintain stability in the pelvis and shoulder girdle, offsetting or changing the position of legs and or pelvis is a great way to challenge this stability . Maintaining abdominal contraction while using the Pilates breath and breathing pattern of a three count exhale with the twist will maximize stability. In this exercise the spine should remain centered, lengthening with the twist as well as the return to center. Stability throughout from the waist down is essential, meaning, avoid bouncing or jerky movements . Do not underestimate the difficulty of the spine twist as just simply sitting/kneeling in a tall neutral demands strong core activation!! 😁 Also last call for late summer online mat pilates! We start a new session tomorrow night! Link to sign up in bio ! #MondayMotivation #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #pilatesspinetwist #zoompilates #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 3, 2020 at 6:14pm PDT

Monday Motivation! Hip Twist!!

Monday's motivation is the challenging hip twist with some added leg lifts! Read more below ↓

Also late summer mat Pilates starts a week from tomorrow, on Aug 4th at 6pm and 7:15pm! 
Register online right here → https://bit.ly/latesummerpilates

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#MondayMotivation💪 Hip Twists with Leg Lifts challenging the endurance in the hip flexors and abdominals. While working through this challenging exercise it is important to not only stabilize the pelvis and torso against the weight of the legs but also the scapulae, shoulders and arms to prevent sinking into the shoulders . Leg lifts and hip twists target a large range of muscles including the transversus abdominis, deep pelvic floor, rectus abdominis, obliques, hip flexors and scapular stabilizers . Remember to breathe !! #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #pilatesleglifts #pilateshiptwist #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Jul 27, 2020 at 1:12pm PDT

*NEW*Late Summer Session!! and a side of Motivation Monday!

I am so excited to let you know that I have added a short, 5week, late summer session starting NEXT WEEK! Online and interactive with Zoom.
Same schedule as the current schedule but you'll need to re-register to keep it going! 💓
Online Interactive Classes begin Tuesday NEXT WEEK, July 28th!
Please don't hesitate to sign up by the end of the week to ensure we have enough people to run the class!

Tuesday Aug 4 - September 1, 2020
6pm Pilates 1
7:15- 8:30pm Pilates 2 (75 min)

And now for a little motivation on your Monday.

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Today's #MondayMotivation💪comes with a side of I'VE ADDED A LATE SUMMER online interactive PILATES SESSION!! We begin the new session a week from tomorrow so don't hesitate to sign up before registration closes! *A direct link to register is in my bio . Tuesday Evenings . Pilates 1 at 6pm . Pilates 2 at 7:15pm (75 min) . Monday's motivation is a giggle fest of Rolling Like a Ball, Seal and Open Leg Rocker making the transition from one to the next. All three movements target the transverse abdominis, the deep pelvic floor, rectus abdominis, obliques, hip adductors, hip extensors and scapular stabilizers to sustain spinal flexion and to accomplish rolling rolling back and forward . The Seal also requires isometric lateral rotator stabilization and the Open Leg Rocker demands activation of the thoracic erector spinae (deep thoracic muscles) . All three movements promote stability, mobility and balance . And everyone has FUN . Never forget that laughter strengthens the diaphragm and activities the core muscles ! #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #rollinglikeaball #pilatesseal #openlegrocker #StayHome #StayHealthy #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 20, 2020 at 4:36pm PDT

Monday Motivation!! The Pilates Teaser towards which all of the other moves build.

"A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion." -Joseph Pilates

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#MondayMotivation💪 The Pilates Teaser is a staple full body Pilates exercise targeting the transverse abdominis, rectus abdominis, external and internal obliques, deep pelvic floor, hip flexors and scapular stabilizers; and is much more effective than traditional crunches or situps as it also demands stability, mobility, sequencing, coordination, endurance and balance . Nearly every exercise we do on the mat, especially the roll up, open leg rocker and half roll back is in preparation for the Pilates Teaser yet it is no easy task to accomplish . In the two videos I have posted for today's #mondaymotivation I move through 4 different teaser preparation exercises working towards strengthening the core to accomplish the full exercise with legs adducted and extended on a diagonal reaching away from the body with the goal of stabilizing the legs, pelvis, spine and shoulders during articulation to as well as in the V shape . Video 1 . Prep 1 - Seated, maintaining pelvic imprint while lifting one leg at a time while practicing balancing just behind the sit bones while controlling and stabilizing throughout the pelvis, rib cage and shoulder girdle then transitioning into lengthening adducted legs to the diagonal and lifting the arms in sequence to the V position . Prep 2 - Learning to flex spine off mat to the teaser V using a resistance band hooked under the balls of the feet to assist rolling up to the sitting position with the legs lifted and then rolling down with the same amount of integrity . Video 2 . Prep 3 - Leaving one foot on the ground adds an element of stability to successfully roll up off the mat as well as rolling back down . Prep 4 - Beginning with both feet off the mat, legs adducted in a tabletop position then reaching feet away from the body into the diagonal while flexing spine off mat to the V position . Have FUN!!! #pilatesteaser #teaserprep #dopilates #dopilatesyoullfeelbetter #zoompilates #StayHome #StaySafe #StayHealty #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 13, 2020 at 12:13pm PDT

Monday Motivation! Side Bend!

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#MondayMotivation💪 I hope everyone had a SAFE and fun 4th of July weekend! 🎇🎆 Mondays after holidays are always a little tough to kick start so today I chose a challenging exercise that also has the benefit of stretch and stimulation of the fascial system. Side Bend Prep with supporting knee on mat . Side Bend . Side Bend Twist . Targeting the transverse abdominis, pelvic floor, internal and external obliques, hip extensors, multifidus, scapular stabilizers as well as the hip abductors and adductors. Focusing on the goal of maintaining shoulder, ribcage and pelvic stabilization. The twist rotation adds an extra challenge of balance, strength and stability in the supporting scapula, shoulder and arm. #pilatessidebend #sidebend #sidebendprep #sidebendtwist #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #StayHome #StaySafe #StayHealthy #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 6, 2020 at 11:12am PDT

Monday Motivation The Pilates Push Up!

"Joe is more interested in muscles that will hold you up up than those that will let you knock another fellow down" - Robert Wernick Sports Illustrated, February 12, 1962

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#MondayMotivation💪 One of my go-tos, especially if I'm short on time, is the pilates push up . The push up targets the transverse abdominis, rectus abdominis, obliques, hip abductors and extensors, the scapular stabilizers, triceps and pecs - so it's great to activate a wide variety of muscles beyond the core . The #pilatespushup also challenges stability, mobility, endurance and balance . It is important to maintain a neutral pelvic position and a wide stable shoulder girdle throughout . I especially like to reverse the staggered elbow flexion with staggered extension . I did 3 staggered elbow flexion push ups followed by 3 staggered elbow extension push ups adding a pike between and before the walk back . #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #StayHome #StayHealthy #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jun 29, 2020 at 6:46pm PDT

Monday Motivation!!

What about other types of props and their replacements? 🤔

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#MondayMotivation💪 Hip rolls w/ leg lifts and big ball replacement . Staying safe means staying home as much as possible and it also means finding prop replacements for items you may have only access to outside the home. Not everyone has a big ball at home but most people have a chair or an ottoman. Playing around with different pieces of furniture is a great way to learn and challenge your hip rolls by elevating the feet and using unstable objects keeping in mind the goal of stabilizing the pelvis and ribcage throughout the movements. #StayHome #StayHealthy #StayPositive #MondayMotivation #dopilates #dopilatesyoullfeelbetter #pilates #pilateshiprolls #zoompilates

A post shared by Susie Quarstad (@susiequarstad) on Jun 22, 2020 at 2:49pm PDT

Monday Motivation!! Side Lying Leg Series!

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#MondayMotivation💪 Side Lying Leg Series 5-10 reps of each . *Leg Kicks - hip flexion and extension . *Leg Abduction Plantar Flexion / Leg Adduction Dorsiflexion . Leg Abduction Dorsiflexion / Leg Adduction with Plantar Flexion . *Leg Circles (five inhale/ five exhale) Extension (behind) . *Leg Circles (five inhale/ five exhale) Flexion (forward) . *Staggered Leg Abduction Adduction . *Adducted Leg Lifts . *Lateral Flexion (oblique crunches) . *Lateral Flexion (oblique crunches) + Adducted Leg Lifts #pilates #dopilates #sidelegseries #dopilatesyoullfeelbetter #MondayMotivation #zoompilates

A post shared by Susie Quarstad (@susiequarstad) on Jun 15, 2020 at 6:02pm PDT

Summer Pilates Yoga Power Sculpt is off 😔

Hey, unfortunately we didn't fill registration in time to run this class this summer but we will be back on for fall session as usual!
For those that did register please feel free to contact me with any questions!
Pilates 2 is also a challenging 75 min class that you may enjoy and begins tomorrow night at 7:15pm, there's still room in the class if you have interest to join!

Register here → Pilates 2

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I'm excited to share that I've added one if my favorite classes to my online summer Pilates schedule! Pilates Yoga Power Sculpt! This class combines level 2 Pilates and Yoga sun salutation to build heat in the body and raise the heart rate while mindfully using Pilates breath and alignment principles. Join me online Mondays at 7:15pm for this 75 minute class that will surely restore and challenge your attenion, flexibility and of course the powerhouse core muscles. Class begins June 15th in your home. Register online. www.pilatestoflexme.com for more info (link in bio) Don't forget I also offer Mat Pilates level 1 and 2 Tuesday evenings beginning June 16th! #zoompilates #pilatesonline #dopilates #dopilatesyoullfeelbetter #pilatesyoga #StayHome #StayHealthy #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jun 3, 2020 at 9:47am PDT