Here's Cameron demonstrating a short but oh-so-effective ab circuit. β‘ Four awesome moves -- do each exercise for 30 seconds for 3 rounds. Ready? Go!
How about this quick oblique blaster for a mid-week workout? π
Did you know that Joseph Pilates called his methodology "Contrology?" He believed if you focus your mind, you can control every muscle in your body. Here, notice that the machine stays motionless because of perfect connection through our abdominals and the muscle structure in our lats that stabilize this movement.
Can you imagine rehabbing from two broken wrists AND a knee injury? π² Our client had both challenges, but we took advantage of working efficiently with a 25-minute private session twice a month. We used Nordic hamstring curls -- key to strengthening hamstrings, but they can be really tough on the knees. 𦡠I used a Bosu ball to avoid knee pain and a thick mat. Plus, loading the wrists (when the time is right) helps stimulate bone health and, of course, core work! I feel honored (and inspired) that clients instill their trust in us to perform exercises like this to build strength πͺ despite the trauma they have endured, and to work toward restoring function and mobility. π
We pride ourselves on providing modifications, progressions, and regressions for every exercise so that each individual can be properly challenged with attention to any injury prevention or special needs! βπ½ This basic oblique twist on the Pilates reformer is a perfect example!
1οΈβ£ Kneeling for more abdominal challenge and greater pelvic instability to challenge their core.
2οΈβ£ Sitting with legs dangling down for any knee pain or allowing the back to be erect for proper loading of the abs
3οΈβ£ Seated cross legged - the traditional option and great for those that do not have knee concerns and can sit up tall without propping up the hips
4οΈβ£ Seated on a box to alleviate hamstring tension that would compromise proper spinal alignment
This is just referring to modifications for how to sit! π
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What about spring tensions, arm placement, props, cueing, neck strain, wrist concerns, range of motion...? No matter what you're working with in your body, we've got you covered! π€π
When a client wants to rehab her shoulder, strengthen obliques, AND work on range of motion for body building posing, we do it all in one exercise! π₯ It's often a lack of direction, not a lack of time, that is the challenge in fitness. β We all have 24 hours in the day. It's how we choose to use them that counts. β‘ What's one way you'll choose to use today?
Cameron explains the importance of scaption angle for healthy shoulder mobility. Our shoulder blades glide across the back of our rib cage at about a 30Β° angle and that same angle with our arms feels most stable and comfortable. Unless you do a specific sport like water polo π€½π½ββοΈ or a baseball pitcher βΎοΈ requires that range, we should work within the scaption angle to maintain healthy shoulder mechanics.
If you're facing a surgery, what's your plan for post-surgery? Our client had not just one ankle surgery but three, with plates, screws, and lots of scar tissue. π² After surgery, the goal is always to get moving as soon as possible. Why? This helps avoid compensation injuries, such as hip flexor pain, low back strain, or knee pain, to name a few! Plus, by stimulating movement you'll recover that much faster when the cast comes off.
Does a short session mean shortchanging some of your muscle groups? Nope! We can work all the muscles... all at the same time!
Four Seasons, Four Unique Retreats βοΈπππΈ
2024 at Central Core brings you a year-round opportunity to reconnect with yourself and nature in the beautiful Pismo Beach:
πΈ Spring into creativity (April 27-28)
βοΈ Summer recharge (August 3-4)
π Splash into family fun (August 17-18)
π Fall to Wine Down (November 2-3)
With limited spots, these retreats are your gateway to personal growth, relaxation, and adventure. Choose your season, or join us for all four, and letβs make 2024 unforgettable.
π Bio for full schedule & registration! https://mpspost.wordpress.com/events-2/
#SeasonsofWellness2024
Like any athlete who makes a technique look easy, this shows the progress over time and how something that looks simple has taken hours of training to achieve. π Note the improvement from the first clip to the next. From just one set of TRX straps to multiple layers of instability with the BOSU on top of a wobble board. π― Whew! Laura has improved tremendously and gained so much strength. Consistency is key. (Instagram: @look_itslaura)
Creative Souls and Adventure Seekers
Creative Souls and Adventure Seekers, Unite! π¨π²
This April 27-28, let your imagination run wild at our Get Creative Retreat in Pismo Beach. Youβll enjoy creative Pilates workouts in the studio. Then, picture yourself engaging in activities to ignite your creativity, including axe throwing, a hike and beach walk. Plus, savor a special 6-course dinner at Giuseppeβs, all for just $375.
With limited spots available, this weekend promises a blend of fitness, fun, and boundless creativity. Will you join us in shaping this unique experience?
π Bio for details & registration! https://mpspost.wordpress.com/events-2
#CreativeSpirit2024 #CentralCoreRetreat
Quiz time! Is running just about leg strength? Or are muscle endurance in the arms and core also important for a runner? πββοΈ We believe the latter! πββοΈ Arms help power your motion and your core stabilizes you so that you can move faster! π½ So if you want to run faster, put some attention into upper body endurance exercises!
βMisha, we only run for 7 seconds at a time in football... so why do I have to do 3 minute rounds of Jumpboard?β ππ€£ asked by many of pro players who have been clients over the years (not just @beastybish π).
Fact: despite having worked with over 50 pro football players, I have never seen a high school, collegiate, or professional football game live! What I do know about is the individual's specific movement patterns, performance expectations, and injury rehab. We are not going to tell our athletes how to run a play, pitch a baseball, or swing a golf club, but we will make sure that their neuromuscular connections are efficient, powerful, endurable, and mobile for such actions!
Here's Sarah demonstrating how two simple tools add up to multiple benefits: stability, alignment, and engagement of several muscle groups.
Single movement. Three benefits!
Stretch tight pectoral muscles, work the triceps, and provide a back extension.
With
π Good Morning!
That's also the name of this classic Pilates movement with a trifecta of benefits:
- hamstring and glute engagement
- balance
- core strength
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The Plank -- that famous core-strength building isometric hold. Make it even more effective by breaking it into 10-second increments. Cameron demonstrates this approach by Stuart McGill, PhD, professor emeritus at the University of Waterloo.
Backfitpro Inc.
Is your life always balanced, always predictable, two dimensional? π€£ Yeah, right. Right?! β So when our workouts help us adapt to instability, we benefit from functional athletic training that builds strength + muscular endurance + body awareness + and confidence. π― And a bit of mental resilience, as well.
The trifecta here:
β Back leg on rotational disk
β Front leg on Bosu
β Unilateral (single arm) biceps curl
Here's Cameron demonstrating a short but oh-so-effective ab circuit. β‘ Four awesome moves -- do each exercise for 30 seconds for 3 rounds. Ready? Go!