Last Call for Fall Registration!!

 Registration will close before the end of next week so don't hesitate to sign up! Classes start a week from Monday!

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“Pilates is complete coordination of body, mind and spirit.” #JosephPilates Registration for my fall Online interactive mat #Pilates classes will close in less than one week! If you're interested don't hesitate to ask! And if you're planning to register go here asap -> http://bit.ly/Fall2020Pilates (link in bio) Pilates is for everyone and I offer six classes to meet all abilities! I can't wait to see you online! #dopilatesyoullfeelbetter #zoompilates #matpilates #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Sep 18, 2020 at 4:07pm PDT

Motivation Monday! Back Health and registration for Fall Online Classes!

 Fall online interactive classes begin September 28th! Register NOW!!! http://bit.ly/Fall2020Pilates

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#MondayMotivation💪 A compilation of three mat Pilates exercises that promote back strength, alignment and flexibility! Rolling Like a Ball, the Roll Over & Swan Dive Catch! Have Fun ! In two weeks from today I will start my new Fall Online Interactive Mat Pilates sessions ! 6 classes offered each week during an 8 week session Mon-Wed evenings. Register online http://bit.ly/Fall2020Pilates *link in bio ❤ #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #pilatesrollinglikeaball #pilatesswandive #pilatesrollover #zoompilates #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Sep 14, 2020 at 2:16pm PDT

Fall 2020 + Holiday 2020-2021 Online Interactive Mat Pilates Registration is OPEN NOW!

🎥Fall Class Session will be ONLINE!🎥
Home is the safest place to be right now!

All Fall classes will be held as interactive ONLINE classes with  Zoom do to COVID-19 and the importance of Staying Home and Staying Healthy! 🧘

 

🍂Fall 2020 Class Schedule & Registration🍂

Fall 2020 classes September 28th - November 18th, 2020 No classes October 14th and November 3rd
View full schedule in Google Calendar

Monday, Tuesday & Wednesday Online interactive

*Monday and Tuesday evening

Monday (8 classes) 
September 28th - November 16th, 2020

Pilates 1 6:00pm-7:00pm

Pilates Yoga Power Sculpt 7:15pm-8:30pm (75 minutes)
   
Tuesday (7 classes) 

September 29th - November 17th, 2020 (No classes November 3rd - Election day!)

Pilates 1 6:00pm-7:00pm 

Pilates 2 7:15pm-8:30pm (75 Minutes) 

Wednesday (7 classes)
September 30th - November 18th, 2020 (No classes October 14th)

Pilates 2  6:15pm-7:15pm 

Pilates 1 7:30pm-8:30pm 

⛄Holiday 2020-2021 Online Interactive Class Schedule⛄

Registration is OPEN NOW!

Holiday Pilates December 2nd - January 20th, 2020 No classes December 23rd

 

Wednesday (7 classes)
December 2nd, 2020 - January 20th, 2021 (No classes December 23rd)

Pilates 2  6:15pm-7:15pm 

Pilates 1 7:30pm-8:30pm 

 

 

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Registration is OPEN for my Fall 2020 + *early Winter Holiday 2020-2021* Online Interactive Mat Pilates sessions !! Beginning Sept 28th I will be offering 6 separate classes on three evenings for 8 weeks, Monday-Wednesday ! Each evening I offer a Pilates 1 class, a beginners class addressing the important principles and biomechanics of Pilates, if you have never done Pilates, start here, no matter your athletic level!! I offer two separate Pilates 2 classes to advance your Pilates potential, building on your strength, endurance and flexibility . Last but not least I offer a hybrid Pilates/Yoga class, Pilates Yoga Power Sculpt, for those that want to get up off the mat more, we will use Pilates principles as we combine level 2 Pilates with Yoga sun salutations and poses, please register for this class with a bit of experience in both Pilates and yoga . I am super excited to now offer a session over the long holiday break! Starting December 2nd, 2020 I will have a 7 week online interactive session on Wednesday evenings to keep us moving over the holidays! During this session I will offer a Pilates 1 and a Pilates 2 option to fit everyone ! My entire schedule is below and a link to register for any class is in my BIO ! Fall 2020 Pilates September 28th - November 18th . Monday . P1 6pm-7pm http://bit.ly/Pilates1Monday . Pilates Yoga Power Sculpt 7:15pm-8:30pm (75 min) http://bit.ly/PilatesYogaPowerSculpt . Tuesday . P1 6pm - 7pm http://bit.ly/Pilates1Tuesday . P2 7:15pm - 8:30pm (75 min) http://bit.ly/Pilates2Tuesday . Wednesday . P2 6:15pm - 7:15pm http://bit.ly/Pilates2Wednesday . P1 7:30pm - 8:30pm http://bit.ly/Pilates1Wednesday . Holiday Pilates December 2nd - January 20th, 2021 Register now ! Wednesday . P2 6:15pm - 7:15pm http://bit.ly/HolidayPilates2Wed . P1 7:30pm - 8:30pm http://bit.ly/HolidayPilates1Wed .

A post shared by Susie Quarstad (@susiequarstad) on Sep 3, 2020 at 10:33am PDT

Monday Motivation!! The Pilates Mermaid!!

 Everybody loves doing the mermaid! Doing it correctly is key in making the most of the exercise/stretch!

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#MondayMotivation💪 The Pilates Mermaid 🧜‍♀️ side stretch works wonders in correcting postural issues stretching the internal and external obliques, shoulders, transverse abdominis and rectus abdominis . This stretch can be done at many levels with variations . The abdominals and pelvic floor activate to stabilize the lower back from arching and the pelvis from shifting. It is important to keep the sit bones grounded especially as the arm extends in a long reach away from the opposite sit bone connecting the stretch through the center of the body. Keeping the scapula wide and flat across the back, shoulders down and neck in neutral will help to avoid any straining. The head should move as an extension of the spine to avoid a craned neck. The Mermaid is a favorite stretch in pilates favorite ❤ 🧜‍♀️❤ #pilatesmermaid #pilatesmermaid🧜‍♀️ #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 31, 2020 at 2:56pm PDT

Monday Motivation! The Breast Stroke!

 

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#MondayMotivation💪 quickie!! The Pilates Breast Stroke is a whole body exercise focusing on the upper and mid- back erector spinae articulation while strengthening spinal extensors and scapular stabilizers helping to restore the spines neutral alignment (correcting shoulder hunch!!) It is also essential to stabilize the pelvis utilizing the transverse abdominis and deep pelvic floor. The hamstrings and glutes work to avoid lumbar extension or the legs lifting off the floor. Maintaining a neutral cervical placement will help to avoid overextending or tension in the neck . #upanddown #MondayMotivation #matpilates #pilatesbreaststroke #dopilates #dopilatesyoullfeelbetter #dopilatesanywhere #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Aug 24, 2020 at 5:02pm PDT

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