Nicolecalvinopilates

Monday’s Mindfulness

Today’s mindfulness is about calm.
We all have something that helps us feel calm. Yet, sometimes calm can be hard to access. Especially when we have multiple stressors in our day to day.

For this practice, it can be helpful to have a picture of a person, place or thing that brings you calm &/or peace to your heart when you see it nearby.

I hope you enjoy this mindfulness practice. With loving kindness

Saturday Stretch

Using a yoga strap we will stretch out the shoulders and spine. These stretches do not need to be held for the usual 30+ seconds. However, if you’d like to, it won’t hurt.

Hold your stretches up to 30 seconds if you can. This will help them feel more relaxed. Be mindful of your body and use the range of stretch and time that suits you.

Friday 5

5 different ways to work on those shoulders and a little bit more, with some hand weights and a mat.

I suggest 10 reps of each, but do what suits you at the time of practice.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Use the amount of reps that suits you. Add these to a program for an all over body workout. Use the right resistance, range and reps that suits you at the time of practice.

Enjoy

Wednesday’s Workout
Grab yourself some weights and a fit all for these exercises looking at addressing the rounded shoulders.

These exercises will strengthen the spine, shoulders and arms. You will also be using your glutes and legs. So it’s kinda while body 😉.

Use the correct resistance/weights/range for you. Use the amount of reps suitable for you (I suggest 10).

Add these to another workout and build a workout that’s suits you.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Always use the range, resistance and amount of reps that is right for you at the time of practice.

Enjoy.

Tuesday’s Tips
Rounded shoulders and a hunched spine position are common issues that people come to me with.

Here is a practical and easy exercise to practice anywhere you have a wall to use.

If you find you are tight in the shoulders back and neck due to work, computer use and phone use, doing this for short bouts multiple times each day will help.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Monday’s Mindfulness

Today’s mindfulness is about the little things that make you smile. Because having gratitude for these is really what makes life worthwhile.

Having gratitude for connection to people, pets & nature is a beautiful practice that helps fill your heart with love and create memories that you will want to return to.

In today’s world having gratitude for these connections matters now more than ever before.

I hope you enjoy this mindfulness practice. With loving kindness

Saturday Stretch

Using a pilates ball and a big fit ball, we stretch the body to relax the muscles.

Hold your stretches up to 30 seconds if you can. This will help them feel more relaxed. Be mindful of your body and use the range of stretch and time that suits you.

Friday 5

Here are 5 ways to build abdominal endurance which will help you create a stronger torso, improve posture and give you more strength to stand, walk and get through each day.

I suggest 10 reps of each, but do what suits you at the time of practice.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Use the amount of reps that suits you. Add these to a program for an all over body workout. Use the right resistance, range and reps that suits you at the time of practice.

Enjoy

Wednesday’s Workout
Using nothing but the mat and gravity, today’s workout focuses on supine exercises that help build abdominal endurance as we finish in the hundred.

Grab your mat and enjoy.

Use the correct resistance/weights/range for you. Use the amount of reps suitable for you (I suggest 10).

Add these to another workout and build a workout that’s suits you.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Always use the range, resistance and amount of reps that is right for you at the time of practice.

Enjoy.