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a longer explanation for my workout from home or group class ladies, this is what we mean when we say stack your hips. Next time you do a side series try to keep your hips still and let me know if you feel it more(you will 😏)

#pilatesinstructor #pilatestips #athomepilates #pilatesworkout

a longer explanation for my workout from home or group class ladies, this is what we mean when we say stack your hips. Next time you do a side series try to keep your hips still and let me know if you feel it more(you will 😏)

#pilatesinstructor #pilatestips #athomepilates #pilatesworkout

What do you think, are any of these actually gross and I’m just crazy?

#pilatesprincess #pilates #pilatesinstructor #pilatesclass #matchingset

What do you think, are any of these actually gross and I’m just crazy?

#pilatesprincess #pilates #pilatesinstructor #pilatesclass #matchingset

You’ve either been a victim on the receiving end or as the culprit lol

#pilatesinstructor #pilatesclass #sculpt #pilatesprincess

You’ve either been a victim on the receiving end or as the culprit lol

#pilatesinstructor #pilatesclass #sculpt #pilatesprincess

I know it’s a longer watch, save it for your next Luteal phase. You’ll want to be sat anyway 😭

If you’ve ever wondered why the Luteal phase… is like the Luteal phase listen up. This is The complete run down on your hormones, your body, and mind through your Luteal phase

#womenswellness #pilatesinstructor #healthandwellnesstips #cyclesyncing #lutealphase

I know it’s a longer watch, save it for your next Luteal phase. You’ll want to be sat anyway 😭

If you’ve ever wondered why the Luteal phase… is like the Luteal phase listen up. This is The complete run down on your hormones, your body, and mind through your Luteal phase

#womenswellness #pilatesinstructor #healthandwellnesstips #cyclesyncing #lutealphase

Friday mantra: I have power over my reality, and I allow myself to use it

You have done the inner work to claim your power and see that you are responsible for what you create from circumstances, but the challenging part is allowing yourself to use that power.

Use your power today and take inspired action. Show up for your friend, go move your body, eat a healthy meal, create something instead of consuming, choose to be present with those you love

#womenempowerment #womenleaders #pilatesinstructor

Friday mantra: I have power over my reality, and I allow myself to use it

You have done the inner work to claim your power and see that you are responsible for what you create from circumstances, but the challenging part is allowing yourself to use that power.

Use your power today and take inspired action. Show up for your friend, go move your body, eat a healthy meal, create something instead of consuming, choose to be present with those you love

#womenempowerment #womenleaders #pilatesinstructor

I love a studio class but some days I can’t be bothered and I’d really love to get the exact workout I need and want at home. Good thing I made the @pilatesathomeapp

#pilates #pilatesclass #pilatesinstructor #pilatesworkout

I love a studio class but some days I can’t be bothered and I’d really love to get the exact workout I need and want at home. Good thing I made the @pilatesathomeapp

#pilates #pilatesclass #pilatesinstructor #pilatesworkout

women’s bodies go through 4 different phases every month with different hormones dominating the internal scene. our bodies are constantly in a fluid state changing

For a long time I would get very disheartened when I thought I was one step closer to my goals, then the next week it looked like nothing had changed. But understanding my body by learning about my hormones and cycle has given me so much more grace for my self, and a passion for helping other know too (bc why don’t they teach us about our bodies lol)

I talk about hormones and women’s health a lot so follow if you want to learn more 🫶🏼

#cyclesyncing #lutealphase #ovulation #womensempowerment #womenshealth

women’s bodies go through 4 different phases every month with different hormones dominating the internal scene. our bodies are constantly in a fluid state changing

For a long time I would get very disheartened when I thought I was one step closer to my goals, then the next week it looked like nothing had changed. But understanding my body by learning about my hormones and cycle has given me so much more grace for my self, and a passion for helping other know too (bc why don’t they teach us about our bodies lol)

I talk about hormones and women’s health a lot so follow if you want to learn more 🫶🏼

#cyclesyncing #lutealphase #ovulation #womensempowerment #womenshealth

Movement is movement. Choose what feels good for you. Whatever its called. Choose to connect with yourself

My focus is making you feel good, strong, and seen. My app is still accepting beta testers, comment “Pilates” if you want to try the on demand personalized workouts before launch

#pilates #pilatesinstructor #sculpt #pilatesclass #healthandwellnesstips

Movement is movement. Choose what feels good for you. Whatever its called. Choose to connect with yourself

My focus is making you feel good, strong, and seen. My app is still accepting beta testers, comment “Pilates” if you want to try the on demand personalized workouts before launch

#pilates #pilatesinstructor #sculpt #pilatesclass #healthandwellnesstips

I made embody by Alexandra because all you should have to do is show up to your mat (some days that’s hard enough) not play detective to find the write video, or never see the results you came for.

If you want to be part of the beta testing group comment “PILATES” and I’ll send you the link. The only cost to testing is your feedback so we can create the best version possible of embody for EVERYBODY

#pilatesinstructor #pilatesworkouts #athomeworkout #pilatesapp

I made embody by Alexandra because all you should have to do is show up to your mat (some days that’s hard enough) not play detective to find the write video, or never see the results you came for.

If you want to be part of the beta testing group comment “PILATES” and I’ll send you the link. The only cost to testing is your feedback so we can create the best version possible of embody for EVERYBODY

#pilatesinstructor #pilatesworkouts #athomeworkout #pilatesapp

1. Schedule standing time commitments (these might be the only time I talk to other people this week)

2. Schedule my movement (if I don’t, I won’t have the urge to it and won’t, but I know I need it, so I sign up for classes early)

3. Research phase specific lifestyle effects, for example in the Luteal phase, we are naturally turning inward, feeling our emotions, and reflective. I like to use this as my focus of the work I’ll do for this week, using my bodies natural state as a super power

4. Set goals for the week of where I’ll focus my energy at work, and spiritually. I’ll spend my work time this week working towards these goals

Intentionally leaving time open for reading, rest, and listening to my body. But prioritizing forward movement towards goals in a way that works for me

If you like learning about your body and working with your body make sure to follow so we can keep learning!

#cyclesyncing #pilatesinstructor #femalefounders #planningforsuccess #lutealphase

1. Schedule standing time commitments (these might be the only time I talk to other people this week)

2. Schedule my movement (if I don’t, I won’t have the urge to it and won’t, but I know I need it, so I sign up for classes early)

3. Research phase specific lifestyle effects, for example in the Luteal phase, we are naturally turning inward, feeling our emotions, and reflective. I like to use this as my focus of the work I’ll do for this week, using my bodies natural state as a super power

4. Set goals for the week of where I’ll focus my energy at work, and spiritually. I’ll spend my work time this week working towards these goals

Intentionally leaving time open for reading, rest, and listening to my body. But prioritizing forward movement towards goals in a way that works for me

If you like learning about your body and working with your body make sure to follow so we can keep learning!

#cyclesyncing #pilatesinstructor #femalefounders #planningforsuccess #lutealphase

If I could I would post this as a trial reel. But we’re not there quite yet. Pitch dropping soon!

@pilatesathomeapp
#pilatesapp #pilatesinstructor #athomeworkout #quickworkout

If I could I would post this as a trial reel. But we’re not there quite yet. Pitch dropping soon!

@pilatesathomeapp
#pilatesapp #pilatesinstructor #athomeworkout #quickworkout

Next week. The Luteal phase….

I break down what you feel during each phase of your cycle, what’s happening with your hormones, how that effects your brain, and your body. Be informed so you can feel comfortable with your ebs and flows

#cyclesyncing #womenswellness #healthandwellnesstips #pilatesinstructor

Next week. The Luteal phase….

I break down what you feel during each phase of your cycle, what’s happening with your hormones, how that effects your brain, and your body. Be informed so you can feel comfortable with your ebs and flows

#cyclesyncing #womenswellness #healthandwellnesstips #pilatesinstructor

Killerrrrr leg series im teaching this week. Just repeat everything for 8 reps on each side and repeat up to three times through

#pilatesinstructor #pilates #pilatesclass #legworkoutsforwomen

Killerrrrr leg series im teaching this week. Just repeat everything for 8 reps on each side and repeat up to three times through

#pilatesinstructor #pilates #pilatesclass #legworkoutsforwomen

If you like this and want to try it out, and give me your thoughts, in exchange for a lifetime membership!! Throw your email on the list in the link in bio.

#privatepilates #athomeworkoutvideos #pilatesclasses #backpain #postureexercises

If you like this and want to try it out, and give me your thoughts, in exchange for a lifetime membership!! Throw your email on the list in the link in bio.

#privatepilates #athomeworkoutvideos #pilatesclasses #backpain #postureexercises

A creative Pilates sculpt move that gets your calves, feet, hammies, glutes, quads, and knees.

For my sculpt lovers and instructors. Would you teach this?

If you think this looks fun sign up for my Sunday class @serenity.movementstudio, Wednesday classes @funkytownfit or my online classes 🫶🏼

#pilatesinstructor #pilatesmoves #pilatesworkouts #creativepilates

A creative Pilates sculpt move that gets your calves, feet, hammies, glutes, quads, and knees.

For my sculpt lovers and instructors. Would you teach this?

If you think this looks fun sign up for my Sunday class @serenity.movementstudio, Wednesday classes @funkytownfit or my online classes 🫶🏼

#pilatesinstructor #pilatesmoves #pilatesworkouts #creativepilates

We sit on our butts and lay on our backs all day, our spinal extensor muscles are responsible for supporting our core and spine from the back. They help you bend, twist, lift, breath. They are vital for posture. Just laying on your stomach and holding your head up will help you balance out just a little bit
Plus it’s kinda fun

#pilatestips #pilatesinstructor #healthandwellnesstips #spinehealth

We sit on our butts and lay on our backs all day, our spinal extensor muscles are responsible for supporting our core and spine from the back. They help you bend, twist, lift, breath. They are vital for posture. Just laying on your stomach and holding your head up will help you balance out just a little bit
Plus it’s kinda fun

#pilatestips #pilatesinstructor #healthandwellnesstips #spinehealth

Sneak peak of what I’m Teaching in my Pilates classes this Sunday.
In person @serenity.movementstudio at 9 am
And online at 7 pm (link in bio)

#pilatesclass #pilatescore #pilatesinstructors #onlinepilates

Sneak peak of what I’m Teaching in my Pilates classes this Sunday.
In person @serenity.movementstudio at 9 am
And online at 7 pm (link in bio)

#pilatesclass #pilatescore #pilatesinstructors #onlinepilates

I saw this edit and knew I had to do it
Thanks for the inspo @faithtriesyoga

happy Friday baddies

#pilatesinstructor #pilatesclass #pilatesbalance

I saw this edit and knew I had to do it
Thanks for the inspo @faithtriesyoga

happy Friday baddies

#pilatesinstructor #pilatesclass #pilatesbalance

Your woo woo effective guide to an emotional reset in an evening when you feel stuck, or in a funk. Sometimes this is all it takes. Sometimes it’s bigger. You only need to pause and give space for body, mind, and spirit to feel heard and taken care of. So here’s your evening routine to get out of a funk. You got this.

Your woo woo effective guide to an emotional reset in an evening when you feel stuck, or in a funk. Sometimes this is all it takes. Sometimes it’s bigger. You only need to pause and give space for body, mind, and spirit to feel heard and taken care of. So here’s your evening routine to get out of a funk. You got this.

I learned this in my Pilates teacher training and my hips stopped popping in a week. Everybody is different but so cool that such a small change can have such a difference!

Stay informed about your body follow for more tips and fun facts

#pilatesinstructor #pilatestips #healthyhips

I learned this in my Pilates teacher training and my hips stopped popping in a week. Everybody is different but so cool that such a small change can have such a difference!

Stay informed about your body follow for more tips and fun facts

#pilatesinstructor #pilatestips #healthyhips

Have a very lucky and balanced st Patrick’s day ☘️

#wellness #balancelife #perfectday

Have a very lucky and balanced st Patrick’s day ☘️

#wellness #balancelife #perfectday

Where I always want to be. 🌞

#selflove #empowerment #springbreak

Where I always want to be. 🌞

#selflove #empowerment #springbreak

Don’t be too hard on yourself this weekend!!

Finding balance and being present in your life is one of the best gifts you can give yourself 🫶🏼

With walks, come those intense Pilates classes. With work, comes leisure. With time alone, comes time with those you love. Nourishing food at home, balanced with a yummy sweet treat and a crisp ass martini. Life is good.

Don’t underestimate the power of giving yourself everything you want from this life

#balancelife #healthylifestyle #pilatesinstructor

Don’t be too hard on yourself this weekend!!

Finding balance and being present in your life is one of the best gifts you can give yourself 🫶🏼

With walks, come those intense Pilates classes. With work, comes leisure. With time alone, comes time with those you love. Nourishing food at home, balanced with a yummy sweet treat and a crisp ass martini. Life is good.

Don’t underestimate the power of giving yourself everything you want from this life

#balancelife #healthylifestyle #pilatesinstructor

Follicular = Frolic 🧚🏼‍♀️

Save this for your next follicular phase and come back next week to learn about your ovulatory phase 🔥

#womenshealth #healthandwellnesstips #cyclesyncing #lutealphase

Follicular = Frolic 🧚🏼‍♀️

Save this for your next follicular phase and come back next week to learn about your ovulatory phase 🔥

#womenshealth #healthandwellnesstips #cyclesyncing #lutealphase

A great exercise of self control and cleansing. I did this during my follicular phase and with the intention of strengthening self trust and connection with my body.
I’ll definitely be doing more in the future

#fasting #wellness #womensempowerment #pilatesinstructor #lutealphase

A great exercise of self control and cleansing. I did this during my follicular phase and with the intention of strengthening self trust and connection with my body.
I’ll definitely be doing more in the future

#fasting #wellness #womensempowerment #pilatesinstructor #lutealphase

“yeah I would if I had the time”, “but I have to live a real life”, or “other women get to live like that but I don’t”. I used to feel the same way and you aren’t alone in that feeling right now. But honestly, every woman deserves to feel free in your body and life. With conscious effort you can take small steps to become more comfortable with your inner power and creativity.

Women are naturally intuitive and creative. Our strength comes from joy and releasing stress. One small thing you can do each day is to somewhere no one can see you, and play your favorite song, close your eyes and just dance. Not to look a certain way but just to get in touch with how it feels to be in your body with the intention of letting go and enjoying.

#womensempowerment #girltogirl #positivelife

“yeah I would if I had the time”, “but I have to live a real life”, or “other women get to live like that but I don’t”. I used to feel the same way and you aren’t alone in that feeling right now. But honestly, every woman deserves to feel free in your body and life. With conscious effort you can take small steps to become more comfortable with your inner power and creativity.

Women are naturally intuitive and creative. Our strength comes from joy and releasing stress. One small thing you can do each day is to somewhere no one can see you, and play your favorite song, close your eyes and just dance. Not to look a certain way but just to get in touch with how it feels to be in your body with the intention of letting go and enjoying.

#womensempowerment #girltogirl #positivelife

Develop your system to consistently show up for your clients and teach killer classes, anddd save yourself time and heartache

- create a template to follow (comment if you want mine I can share it)
- start from inspiration
- build and ensure you hit the major muscle groups and positions
- fill in the gaps
-design warm up and flow based on the core movements you chose
- pick a standard way to start and end class

Then you have it. Your system 🫶🏼

#pilatesinstructors #pilatesinstructortraining #pilatesclass

Develop your system to consistently show up for your clients and teach killer classes, anddd save yourself time and heartache

- create a template to follow (comment if you want mine I can share it)
- start from inspiration
- build and ensure you hit the major muscle groups and positions
- fill in the gaps
-design warm up and flow based on the core movements you chose
- pick a standard way to start and end class

Then you have it. Your system 🫶🏼

#pilatesinstructors #pilatesinstructortraining #pilatesclass

To relieve the compression on the low back that causes pain, you can strengthen the opposing muscles in the front

This series is specifically designed to strengthen the front of your core while not compressing your back further
Start with a small range of motion and work yourself up

The full workout with cues is up on my YouTube! @embodybyalexandra

#pilatesworkout #lowbackpainexercises #pilatesinstructor

To relieve the compression on the low back that causes pain, you can strengthen the opposing muscles in the front

This series is specifically designed to strengthen the front of your core while not compressing your back further
Start with a small range of motion and work yourself up

The full workout with cues is up on my YouTube! @embodybyalexandra

#pilatesworkout #lowbackpainexercises #pilatesinstructor

6 Moves - 10 Minutes to a toned and supportive core and arms

Not pictured, optional warm up of neck and side stretches to open up (I’ll post this weeks warm up later so stay tuned)

1. Forearm plank from floor - from your forearms pull your pelvis forward using your core to lift your hips off the mat and find a supportive forearm plank for 10 breath cycles

2. Forearm plank to pike - on your exhale pull your hips up to the sky as you push through your arms, try to get your head between your arms

3. One leg drive pike - lift your left leg to hip height in your plank as you pike pull your left knee into your chest, inhale back to plank as leg straightens behind

4. Knee push up from ground - place soft object under breast bone relax onto object, hands under shoulders, exhale press into the palms of your hands lifting your body in one line to a knee plank, release all the way down
4+ option to add the full plank version

5. Half knee plank pulses - on your last pushup lower half way and pulse up and down an inch for 10 breath cycles

6. Around the world belly - lower all the way down and sweep your arms overhead palms face each other, sweep them down and behind you palms facing up squeeze shoulders

10 reps each, repeat through once, or up to three times for a killa!

Stollen straight from what I taught in class this morning @serenity.movementstudio

#pilatesclass #pilatesinstructor #pilatestips #athomeworkoutvideos

6 Moves - 10 Minutes to a toned and supportive core and arms

Not pictured, optional warm up of neck and side stretches to open up (I’ll post this weeks warm up later so stay tuned)

1. Forearm plank from floor - from your forearms pull your pelvis forward using your core to lift your hips off the mat and find a supportive forearm plank for 10 breath cycles

2. Forearm plank to pike - on your exhale pull your hips up to the sky as you push through your arms, try to get your head between your arms

3. One leg drive pike - lift your left leg to hip height in your plank as you pike pull your left knee into your chest, inhale back to plank as leg straightens behind

4. Knee push up from ground - place soft object under breast bone relax onto object, hands under shoulders, exhale press into the palms of your hands lifting your body in one line to a knee plank, release all the way down
4+ option to add the full plank version

5. Half knee plank pulses - on your last pushup lower half way and pulse up and down an inch for 10 breath cycles

6. Around the world belly - lower all the way down and sweep your arms overhead palms face each other, sweep them down and behind you palms facing up squeeze shoulders

10 reps each, repeat through once, or up to three times for a killa!

Stollen straight from what I taught in class this morning @serenity.movementstudio

#pilatesclass #pilatesinstructor #pilatestips #athomeworkoutvideos

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