#pilates instructor tips

[fitnesflag]

5 best tips for doing pilates

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[blackboujeebeauty]

Tips For First Time Pilates Princesses

If you ever plan to take a Pilates class here are some things you should know…

1. Bring a pair of grip socks 🧦 ( I didn’t and ended up paying $17 for a pair on hand. It is what it is)

2. Hydrate. Hydrate.Hydrate. Do not come empty handed without a water bottle because as cute as this looks it is a workout that will have you needing to catch your breathe.

3. Your head will be against the reformer 80% of the time so wearing a bun can be uncomfortable (I kept having to turn my head to the side so that my bun wouldn’t continue to press against my head)

4. If your studio offers beginner classes please suggest taking that before diving into more skilled classes.

5. Stretch beforehand. The next day my glutes are super sore and while I’m glad for that muscle to be woken up , stretching beforehand can save you some pain.

6. The aesthetics give soft girl era but the workout can be intense for your first time so come prepared to move your body.

7.Get out of your head and enjoy yourself! Who cares if your form isn’t perfect like the instructor that has been doing this for X+ years. If you continue to do it you will continue to get better 🫶🏽

[pucksalotguys]

Illicit Affairs- Chapter 4

Series Masterlist

Layla joins Sidney on a dinner with Nate and his date and all seems well until an awkward conversation she has with Sidney comes up after pushing it aside for years all while things get steamy with Nate once again leaving her with more questions. Enjoy and let me know thoughts 💙

(And in case it’s not like obvi lol, this is a fic where there will be smut like every chapter so beware of that lol)

If there was one thing Layla hated, it was when women were idiots. Plain and simple. And by the looks of it Nate’s date was a total dud but this time Layla didn’t mind. So far Madeline was nice and seemed to make conversation. She was quite pretty with the typical look most men liked, medium length blonde hair that needed a toner and a nice body. She was any hockey players dream by most standards “So Madeline” Layla said as they sat at the bar together while Nate and Sidney chatted a few seats away “How did you and Nate meet ?” “Tinder” she responded with a grin  “Not anything romantic like you and Sidney” “Please” Layla chuckled “He interrupted my dinner while I was trying to study some notes for one of my classes” “Do you care that he’s older than you ?” Madeline asked suddenly “You’re mine and Nate’s age, you’re in your 20’s while he’s nearing 40” That question had been asked to her so many times before that at this point it was so rehearsed she had it memorized down to the fake laugh and stupid smile she would give “Of course not” Layla smiled softly “I know maybe 9 years can be a lot for people but I don’t see it like that at all. I always knew I’d be a young mother and wife and what better partner than him” she clinked her martini glass with hers “I’m so lucky to have him, I truly am” It was complete and utter bullshit but Madeline seemed to buy it thankfully. Layla talked with her some more and learned she was a pilates instructor and a volunteer at her local animal shelter. At least she worked and if she was honest, she did seem like a sweet person “So” Madeline leaned in “Tell me the truth…is he still you know…” “Are you asking me if my husband still fucks me ?” Layla asked “You said it not me” she giggled The question was comical in a way, Layla simply sipped her martini and smirked “I wouldn’t be with him if he didn’t now would I” “Then do you mind giving me some tips ?” Madeline asked quietly “Nate….he’s….I just…” “What’s wrong with you and Nate ?” Layla asked feigning concern 

“We’ve only been seeing each other for about 4 months or so but we’ve only slept together a handful of times and…it hasn’t been that good” she admitted to her “I feel really good and he finishes me off but he just doesn’t seem all that interested” “You need to take charge is all” Layla answered with a wink “Maybe he likes more aggression or physicality or even dirty talk. Some men really like that” “Aggression ?” Madeline asked “You mean like…choking or slapping ? Isn’t that like BDSM ?” It took everything in her not to laugh but still she continued “Not like to hurt him of course but you know maybe just a little choking when you’re on top or a light love tap to get him to look at you. It won’t hurt to try, you know ? Take control of it a bit and if he doesn’t like it just say you wanted to switch it up. I mean you deserve better, look at you. You’re so pretty” Layla smiled at her “You’re right” Madeline nodded “Won’t hurt to try it out”

“Come on, I think our tables are ready” she stood up and motioned to the more private side of the restaurant . She walked to Sidney’s side and kissed his cheek “You look tired”

“I am” he admitted “Hopefully we can make this dinner a short one and head back to the room” “You have something you need to do for me anyway” she reminded him with a kiss to his lips Sidney chuckled “How could I forget” Layla smiled at him when he took her chair out for her and scooted her in. If there was one thing about Sidney it was that sure, maybe he was oblivious, but he was a gentleman and she appreciated it. She was about to look at the menu when she noticed Madeline standing while Nate simply took a seat and began looking through it with no care Clearing her throat she kicked his shin with her heel causing him to glare at her “That was my leg not your husband’s” he looked at her 

“Stand up and open her chair for her you neanderthal” she muttered back

Begrudgingly she watched him throw his lap napkin on the table and stand up and open Madeline’s chair for her, scooting her in “I didn’t know we were in the 1800’s” Nate said “Sorry Madeline”

“Not everyone can be a gentleman” Layla laid her hand on top of Sidney’s, his wedding band and her wedding ring shining on the reflection of their silverware “So you have 3 kids right ?” Madeline asked “Correct” Sidney grinned at her “We have 3 sons”

Layla nodded “Rowan,Patrick and Troy. They’re 2 and half, one and a half and 8 months old” “Wow’ Madeline looked at her in shock “You had 3 babies back to back, you look amazing. How did you do it ?” She shrugged “I just did it, but I don’t recommend it, Takes a toll on lots of things and quite frankly I’m still recovering”

 “I can tell” Sidney muttered under his breath

Layla caught the comment and felt her insides burn, he was just as aware as she was and despite that he still did nothing to help. If it hadn’t been for the fact that they were in such a public restaurant and with other people she would’ve made a scene but instead she simply squeezed his thigh with her hand. A movement that had Sidney glare at her as he sipped his wine She stared at him while clearing her throat, “What I mean is just make sure you do what you want to do in life before you decide to do something big like welcoming a child into the world. It’s important you feel fulfilled as a person before hand” she spoke “Educate yourself, travel the world, know who you are and then decide if it’s something you really wanna do. There isn’t one day where I don’t think about the what if’s. I love my children and I greatly appreciate my life, I am very privileged and I don’t take that for granted but I do think what would have happened had I waited”

“I feel like you’re way more mature than I am” Madeline said softly “You’re smart, you’re educated…you have a nice life and kids. I wouldn’t ever think someone like you would have any regrets” “At some point in life we all do” Layla responded quietly

Dinner was awkward the rest of the time, the more Layla watched Nate the more she wanted to punch him. Actually at this rate, she was ready to punch Sidney and Nate, both for totally different reasons. Sidney for being himself and Nate for pushing every single one of her buttons that night with the touches under the table or winks sent her way when Sidney and Madeline weren’t looking. By the end of the meal she was more than ready to leave

She hugged Madeline a quick goodbye and walked out with Sidney as they walked back to the elevator to their room. Silence soon filling the space between them as they stood on opposite sides while it slowly went up to their floor “Do you like me ?” Sidney asked, breaking the ice Layla sighed “I don’t wanna do this tonight, I really don’t” “Please answer my question” he said “I wouldn’t marry someone I didn’t like Sidney” Layla answered “I wouldn’t have children with someone I don’t like. I wouldn’t uproot my life for someone I didn’t like. Does that answer your question for you ?” “Your comments at dinner, it just seems like you resent me” Sidney admitted “I don’t understand why” “It was just that” she answered back “Some comments, don’t make it more than what it was” “All I wanted was you, I saw you that day eating dinner alone and knew I needed you in my life” he looked at her “I couldn’t let you go, I just couldn’t. I knew if you left that I’d never see you again and I just couldn’t have that Layla, I wasn’t going to lose the one person that had understood me in such little time. I wasn’t going to lose the love of my life to some job in Europe” “Just stop” she met his eyes “It’s done and over with and I made that choice and that’s all okay. I’m with you, I’m a mom and it’s all worked out Sidney” “And you don’t regret it ?” he asked “Do you regret giving it up for me, for us ?” Just as she was about to answer, the elevator door opened and she took it as a chance to change the conversation and kissed him “You know I don't regret a thing, I love you so much” she cuddled into his side “Even when you make me mad, I can’t get enough of you” “I love you more” Sidney kissed her back “It’s early…” he opened the door to their room “And you look so so sexy in this dress”

When it was all done she laid by his side as he kissed her shoulder “I miss the boys” she admitted “how come no one’s called or texted us ?”

“I told my sister to only reach out for emergencies” Sidney confessed Layla sighed as she sat up “I guess that’s understandable, Rowan and Patrick would have just asked when we were coming back and cried” “See ?” he grinned “I did something that helped” Maybe it was the wine or her actually feeling attracted to him but she felt good for once by his side. It reminded her of the first few months where they were okay and there was no lingering feeling of resentment “You do a lot of things right” she kissed his cheek “And I don’t just mean hockey” “Thanks babe, you too” Sidney winked at her A few more minutes went by and he was out, head on her chest and arms around her. Layla petted his hair and drifted off, she knew those instances only lasted a bit but she’d take them. For his sake and for her own

******************************

The following morning she woke up to the smell of coffee and Sidney responding to emails next to her with a bedhead. She sat up and kissed his cheek as she rubbed his shirtless chest “Sleep well ?” “Like a baby” he kissed her forehead “I ordered some coffee and pancakes and a plate of fruit” “I’m more hungover than anything” she admitted as she realized she was still naked, she carefully reached over and took his phone “But I know I want one thing….” “I’m about to head out to meet some of the guys for brunch” Sidney slid out of her hold “Sorry baby, but I’ll be back for after noon” “Oh…okay” she sat back down and held the sheets to her chest as she watched him get ready “What are we gonna do when you get back ?”

“What ever you wanna do babe” Sidney answered and leaned over to kiss her “See you in a few” he caressed her cheek and walked out of their room 

Layla sighed and got out of bed, taking her phone out of her purse to check her messages as she heard knocks on her door. Assuming Sidney had maybe forgotten something she didn’t bother checking the peephole and opened it, only to see Nate standing behind it looking furious

“Choke me ? You told her to choke me ?” he walked past her “I almost passed out ! I basically coughed up a lung last night you fucking psycho”

“Holy shit she actually did it” she chuckled “Let me guess, she slapped you too ?”

“Her nail cut my cheek” Nate snapped as he turned his cheek to show her “Hurt like hell, why the fuck would you tell her to do that ?”

“For fun” Layla shrugged “Plus, she’s totally vanilla….I’d let you do those things to me” she walked up and pressed against him

“That’s because you’re a whore, she’s not” he looked down at her

“You thought of me the whole time didn’t you ?” Layla traced her fingers across his jaw “You’re so cute, you know that ? Not as sexy as Sidney of course but it’s okay”

She loved poking the bear when it came to Nate, he had a switch and would flip at any second and it was hot. She yelped when he picked her up and laid her down on the bed, untying her robe in the process. She took it upon herself and sat up, removing his belt from his pants and stroking him

“We’re not doing this prep shit today” he pushed her on her back “I want you on your back, now”

Layla did as told and positioned herself, gasping when he inserted himself and began his harsh thrusts, she wrapped her arms around his neck as his mouth found hers “She’s not me” she murmured “I’m the one you want, I’m the one you wanna fuck every day. You’re mine”

“Say that again” Nate whispered as he lifted his head

“You’re mine” she repeated “You’re mine and no one else’s”

Before she knew it she was on her stomach clutching the bedsheets face down as he pounded her from the back. Her vision was blurry and she could feel the beads of sweat dripping down her forehead but she loved every second of it “Keep going” she panted “More” “You’re such a whore” Nate smacked her ass “You love when I fuck you like this, don’t you ?” “Yes” Layla whined “More, please don’t stop….please” The sound of clapping noises filled the room as tears of pleasure rolled down her face, it was exhilarating to say the least. She reached her hand to rub her clit, whining when he slapped her hand away “I tell you when you can finish” he panted, his face red “You said not to stop and I don’t plan on stopping any time soon babe” By the time they finished she was shaking, she could hear him take off his condom and let out a big sigh as he laid next to her, clenching her thighs together when she felt his hand in the middle of them

“Open” he rasped Layla did as told and looked at him as she felt his fingers gently trace her swollen clit, squeezing it suddenly causing her to cry out “Shh you’re fine” Nate whispered, leaning down to suck on one of her nipples “Enjoy” She arched her back off the bed as he continued his familiar movements and finally came with a whimper. Before she could even sit up or get over the feeling he quickly changed back into his clothes “Just as good as ever, your ass and tits were made from some god” Nate shook his head “It’s insane how good those are after you had kids” The comment made her chuckle, “At least someone appreciates it” “Your husband’s having brunch with his Quebec buddies and invited me but I’m heading back home in a few hours so I guess I’ll see you around” he turned back to look at her

“Cool” she nodded “So you and Madeline are done ?” “Let’s see she choked me, slapped me, cut my my face with her nails and bounced on my dick to the point of my balls getting numb, safe to say I never wanna see her crazy self again” Nate chuckled “Such a shame, she was pretty” Layla said as she put her robe back on “For a blonde sure” he shrugged “But you’re more my type” She rolled her eyes “Wow I’m flattered, you should get going” “One more thing” Nate said before reaching into his pocket and taking out a pack of sour skittles “Here, for the plane ride back. So you can chew on them so your ears don’t pop” They were her favorite and during their first flight together years ago when they all went on vacation she had mentioned she preferred chewing on sour skittles than chewing gum since they tasted better and took her mind off her ears feeling funny. While she appreciated the gesture she knew things were about to cross a whole different line and it scared her

“Oh thanks” she nodded nonchalantly “Our plane has like nuts and proteins bars so this’ll be nice to have” “And Layla ?” he asked “What ?” she responded, pretending to be busy looking for something in her makeup bag “If it would've been you, I would've opened your chair” Nate admitted as he left and closed the door

Once he was out she laid down and hugged Sidney’s pillow, part of her missing him but knowing she couldn’t deny what she was feeling for Nate now. Life was about to become so much more complicated.

[daebakinc]

Dirty, Dirty Dancing Pt 1 (M)

A Dirty Dancing AU

Pairing: Yunho X Female Reader X Hyunjin (polyamorous relationship)

Word Count: 4.4K

Synopsis: The college campus where boyfriend, Yunho, is a visiting dance instructor seems like every other university you've visited until a secret party reveals it's anything but. After a drunken mishap, promising dance student, Hyunjin, is left without a dance partner. Enlisted in helping him before a big audition, you begin to catch feelings for him. Can you help him and maintain a relationship with your boyfriend?

~Admin V

             You hadn’t picked up a whole lot before arriving at the guest artist accommodations last night, but you knew Yunho wouldn’t mind a simple breakfast of eggs and toast. You were plating them as you heard him enter the small kitchen.

             “Baby, have you seen my black tights? I don’t remember where I packed them.”

             Turning with breakfast in hand, you were taken aback seeing Yunho’s appearance. You’d seen him in gym attire, loungewear, and dance clothes more often than other outfits. But for some reason, his loose-fitting black v-neck and gray sweats made your stomach drop.

             The question he asked was instantly forgotten. “Hmm?”

             “My first classes are pilates and ballet. I need my tights. Are they in your suitcase by chance?"

             “Oh, I’m not sure.” You placed the meal on the small dinette. “Let me check.” Focusing on thinking of what was in your suitcase, you passed him to enter the bedroom. Lifting the suitcase to the bed, you opened it and began the search.

             Yunho moved beside you, carefully moving things to look with you. He let out a small chuckle.

             “Did you find them?” You looked over to him.

             He was holding up your small, blue, mountain-shaped vibrator. “I forgot about San.”

             Quickly grabbing the toy from him and placing it next to the suitcase, your attention went back on finding the tights. “Well, you’re often busy, and a girl has needs.”

             He laughed harder this time. “I know, it’s just been some time since I last saw him. He still gets the job done then?”

             “Can you please? I thought you needed the tights for class.”

             It was clear he wasn’t looking anymore. “It’s my first day, I can manage in sweatpants.”

             The mention of his pants made you look at him. He was looking especially good today, even just in joggers. Shaking your head, you looked at him seriously. “You still need to eat breakfast and then trek across campus to the dance studio.”

             “I can make it fast.”

             Your glare was humorless. “No, you can’t. You are the king of taking your time. And you don’t have time if you don’t want to be late.”

             He reached beside you for the vibrator then waved your toy. “But San can.”

             Your stomach dropped further. “Yunho . . .”

             He moved closer to you, which made you back up in turn. The lust was clear in his eyes. “Are you saying you don’t want to orgasm before I leave for class?”

             No, but if one of you were to be the responsible adult . . . plus you still didn’t find his tights. “Yunho . . .” was all you could make your brain spit out.

             “So, that’s a ‘no’ to the orgasm?” He turned back to the suitcase, as if to put the toy away.

             On its own fruition, your hand jerked out toward him. “Wait.”

             That made him smile. He shoved the suitcase to the corner then practically threw you on the bed, making both of you laugh.

             “You’re supposed to be looking for tights,” you whined as he crawled over you.

             “You already gave in. You can’t scold me.��

             He quickly looked over San before lifting your pajama pants and placing the long edge of the mountain against your clitoris. Happy with the positioning, he turned the vibrator on.

             When alone using your toy, you would use the rounded tip of the mountain in circular motions around your clit. That was not Yunho’s method. He kept it solitary, the length of the side covering your clit and then some. It wasn’t what you were used to, which made it feel surprising and new, making your mouth part.

             He laughed slightly.

             “What?” You searched his face.

             “I’m not usually this close to see your expression when you’re being stimulated,” he turned the vibration to a faster speed, “here.”

             Your mouth opened wider as a moan sounded out. You reached for his shoulders and gripped them as endorphins raced through your body, warming your toes.

             There was something sexy about him watching you, turning your arousal higher, but he wasn’t moving the toy at all, and you craved friction.

             “Please, can you move it a little?”

             An evil smirk appeared on his face. “No.” He pressed a button, making the vibration speed up again.

             You moaned louder, your eyes fluttering shut. Your forehead creased, trying to ease some of the pressure building up. Another cry of delight left your lips when your legs started shaking.

             “See, you’re already going to climax, aren’t you baby?”

             You focused on the sensations pulsing against you, like ripples in a lake, flowing over your bud, through your core, stomach, out your arms and legs.

             A particularly loud cry of pleasure left your lips, causing you to grip Yunho’s shoulders tighter. You inhaled his scent as he leaned in closer.

             “Let it out, baby.”

             Taking a deep breath, your whole body shook as the orgasm washed over you. Beads of sweat dripped from your forehead. Your eyes opened when Yunho didn’t move or turn off San.

             A wide grin covered his face. “Less than 2 minutes. He does get the job done.” Keeping San in place, he moved his hand out from the elastic of your pants, took your wrist, and moved your hand over the toy.

             “Yunho?”

             “You’re going to orgasm for me again, and I’m going to enjoy the wonderful breakfast you made for me.” He leaned down to kiss your forehead and got off the bed.

             “Yunho!” you whined.

             He turned back to you and towards San. “You can’t move him.”

             That caused you to whimper loudly. The sides of the toy were sticky from your ejaculate. You pressed it harder against your clit, feeling the second climax rising.

             “The eggs are really good, baby.”

             You ignored his words, but clung to the sound of his voice to help push you over the edge. He had said you couldn’t move San, but he said nothing about you moving. Your hips bucked up, increasing the pressure and allowing San to slide slightly. A loud moan echoed in the small room.

             “Hey, I said you couldn’t move him.”

             “I didn’t,” you yelled back at him. Bucking your hips again caused the same movement and you cried out.

             “That’s cheating,” his voice was closer now.

             Looking over, you saw him standing in the doorway. “Then come stop me.”

             You weren’t prepared for him to be next to you so quickly. He held your hips down so you couldn’t gyrate them again. It wasn’t fair that he was teasing you like this before he left for work and you couldn’t do the same for him, which is when you had a realization.

             You glared at him. “You’re wearing the tights, aren’t you?” Your legs spasmed as you were getting closer, making you gasp.

             His chuckle was genuine as he shook his head. “I really don’t know where they are.”

             Moans were coming louder and more frequently.

             “Just cum for me, baby.”

             And with his permission, the second orgasm warmed your body as the white heat flowed through each limb. Unable to handle any more stimulation, you pulled San from your pants then turned him off, placing him on the bed as you inhaled deeply.

             Yunho released your hips and looked at the now white-coated toy.

             You felt dizzy and needed to take deep inhales, but managed to concentrate on Yunho’s face. Pulling him out of his trance, you reached for his chin. “To be continued later?”

             He looked up at you, licking his lips. “Absolutely.” Shaking his head, he sat on the edge of the bed next to you and rubbed your thigh. “I’ll see you for lunch?”

             “Not today,” you shook your head. “I need to be at the dining hall at 1:30 for catering. Apparently, there’s a lot to do before the event tonight.”

             “Ah. I’ll see you there then.” He leaned forward giving you two chaste kisses before getting up. “I have to start heading out now, baby.” Turning when he reached the doorway, he smiled at you. “If you want to take San on another round, be sure to keep me in your thoughts.”

             Rolling your eyes, you smiled at him. “You’re always in my thoughts. Now go to work, you absurd man!”

             His laughter echoed in the kitchen as he gathered his things. “Love you. See you tonight.”

             Later after cleaning up, you decided to explore the new campus. You and Yunho had been to many campuses since he was often a visiting dance artist at universities. This one was very hilly and next to a big lake.

             The school-provided housing was close to the main buildings which were old and made of brick or stone. Being late spring, the trees and flowers were all abloom and the campus smelled fresh. There was a nice breeze as you wandered around. Many pathways were scattered across the front lawn.

             You had time before you needed to head into work and decided to walk down one. The path was surrounded by trees so it felt like you were wandering through a forest. As the path went on, you noticed a group of students scattered around with drawing pads in their laps. A professor was walking around, so you assumed this was some kind of outside art class. Only glancing at some of the art before you, you continued down the path.

             Now out of the wooded area, the trail led you down to the lake. On a bench was another artist. As you approached closer, you noticed it wasn’t a drawing pad, but a watercolor pad they worked on. The painting was clearly of the lake and bordering foliage, but the colors they used were unnatural and unique. Instead of clean lines, it was more abstract and looked like cloudy edges. You paused behind them to admire their work.

             The artist had heard you approach and stop in your tracks. Their head spun in your direction. “Excuse me.” Their words were cold.

             Slightly dumbfounded by the deep voice, having previously mistaken their long hair to be female, you blushed, embarrassed at being caught staring. You mumbled a quick apology and continued down the path, making sure to avoid any eye contact.

             The path led back to the main buildings. After finding which one the dining hall was, you circled around it until seeing a large dumpster. The door close to it was sure to be the back entrance.

             Guessing correctly, there were line cooks and other waitstaff scurrying about. The executive chef’s office wasn’t far from where you entered. After getting his attention and introducing yourself, he took you to a table where a few others were folding cloth napkins and had you join in making napkin tents.

             “You’re not a student here, are you?” one of the staffers asked. His deep voice didn’t exactly match his young-looking, beautiful face. Him and another staffer looked at you curiously.

             Giving a shy smile, you shook your head. “No, I’m not. I take it you two are?”

             “Yeah,” the other grumbled.

             His grumpiness in folding made you laugh. He especially seemed out of place since he was built of thick muscle, and should have been put on the duty of moving furniture around for the event.

             “You don’t like being a student here?” You smiled at him.

             He tossed the napkin into a clear bin with dozens of others. “I like being a student here. What I don’t like is having no control over what work-study we get forced into.”

             “Ah,” you chuckled again.

             “I’m Felix,” the deep-voiced one offered his hand. You shook it, giving him your name in return.

             His grumpy friend also reached to shake your hand. “Changbin.” He huffed after folding another tent and throwing it in the bin. “So, what brings you here at the end of the school year? Here for the visiting dance instructor?”

             “Yeah, actually.”

             Both men looked up.

             “You’re a dancer then?” Felix stopped folding, interested to hear your response.

             “Nope. I’m his girlfriend.”

             It was comical how their mouths dropped open in unison.

             “You’re dating Yunho Jeong?” Changbin was still gaping. “No offense, but then why are you working at this shit job? He’s practically dance royalty.”

             The pride you had for Yunho beamed in your smile. “Well, we’re trying to save up so he can open his own studio, and then we can have an apartment above it. Most schools use the same food service company, so it’s easy for me to bounce around place to place doing catering gigs to help save money while he teaches.”

             “Wow,” Changbin nodded. “Respect.”

             That made you giggle as the three of you continued folding napkins. Once that was finished, supplies had to be moved to another building where the banquet was being held. Then chairs needed to be set up, table clothes laid, and place settings set out.

             The chatter was pleasant between you, Felix, and Changbin. Between hearing about the campus and school, and working, the time moved quickly. Before you knew it, it was time to get dressed and cart the food to the building.

             Already wearing your black catering pants and non-slip shoes, the school provided you with a black button-down shirt and bright yellow tie. Felix helped you with the tie, and you fixed his long hair so it wouldn’t be in his face as you worked.

                  Hotel pans were filled with food, chafers lit and warming them, champaign flutes filled and neatly rowed by a desert table, where cakes were already plated and ready to be grabbed. All that was left to do was to wait for the event to start.

                  You and the other waitstaffers stood at the edge of the room as it filled with students, faculty, and alumni. Instantly seeing Yunho as he walked in, his eyes found you and he gave a big grin and wave.

                  Waving back, you couldn’t help your blush. As good as his dancewear was this morning, he looked fine in his sports jacket and dress slacks.

                  “Holy shit,” Changbin whispered. “You do actually know him.”

                  You couldn’t help but chuckle. “Why would I lie about that?”

                  Before he could answer, the head caterer summoned you all to start rotating with trays of hors d'oeuvres and drinks.

                  You paused and smiled at each guest who wanted to take an appetizer from your tray, waiting patiently as they took their time. Finally, you were able to sidle up next to Yunho.

                  “Don’t you look dapper,” he grinned, taking in your appearance from head to toe.

                  “I could say the same for you.”

                  An entourage of three shorter men stood with Yunho. He politely introduced you to them as his beloved, then focused on each to introduce them in turn. “These are the heads of the dance department, Seonghwa Park and Christopher Bahng.”

             Seonghwa was stunningly beautiful with kind eyes and a sweet smile. Christopher was the shortest of all the men, but also had a warm smile for you.

             Yunho then motioned to another man with short hair and glasses. “And this is Hongjoong Kim. He produces the music arrangements for each class.”

             After you shook everyone’s hands and politely nodded, Yunho explained why you were working instead of clinging to his arm.

             Christopher grinned and patted Yunho on the shoulder. “I’ve no doubt when you both reach your goal, that the studio will be a success and worth everything you’re putting into it now.”

             The others agreed, making the two of you grin. You wanted to stay and chat, but you had to excuse yourself to continue circulating around the room with the food.

             After a few more rotations with different trays and drinks, the banquet began. Luckily because it was a buffet you just had to go around collecting empty plates and refilling glasses.

             Once most people seemed to be finished eating, the head caterer allowed everyone to take a break to eat. Instead of getting food with the others, you found your way back to your boyfriend and squeezed his hand.

             “Hey,” he kissed your cheek. Dinner was so good. Did you eat?” He took one look and knew the answer was that you hadn’t. He pulled you by the wrist to the buffet where the other staffers were filling their plates. Yunho started loading it with the foods he enjoyed, and then food you wanted.

             “You know I can’t possibly eat all of this.”

             He didn’t even attempt to look sheepish. “I can help you.”

             You led him behind the wall divider which was hiding all the catering supplies to tables where the waitstaff were eating.

             Changbin and Felix stopped eating when they saw you and Yunho coming their way. Introducing them as your friends, Yunho shook their hands and greeted others sitting at the table with them, thanking each for their hard work tonight.

             He never ceased to warm your heart with how sweet and kind he was. Helping your new friends, you mentioned they’d be in some of Yunho’s classes, which got them started in conversation.

             You hadn’t eaten too much when the lights in the room dimmed.

             “What’s happening?” you looked to Felix and Changbin.

             It was Yunho who answered, “There are going to be some students performing.”

             Thankfully, the wall divider didn’t block your view of the events. A spot light shined on the middle of the room on two dancers; a girl with long red hair, and a taller guy. You instantly recognized him. He was the artist by the lake you watched earlier.

             An artist and a dancer. That piqued your curiosity.

             “Ah, it’s just Hyunjin and Yeji showing off,” Changbin focused on his food, stuffing more into his mouth.

             Hyunjin, you assumed, was the man. His hair was pulled back into a half ponytail. He stood in front of Yeji as the music started. Their moves were in sync, but they didn’t touch each other. His moves frequently lowered to the ground when he was in front, then the couple mirrored each other when standing side by side.

             It was interesting to you that they didn’t touch at all. Though they did the same motions, Hyunjin’s charisma made him more captivating to you than Yeji, and you found your eyes never left him.

             “He’s really talented, right?” Yunho whispered in your ear. “The two of them are auditioning together for a dance company later in the week.”

             “Is this the routine they’re doing?”

             “I think so,” Yunho stole a green bean from your plate as you both continued to watch.

             Their dance was over soon, and other students came up to perform. Your mind was still thinking about Hyunjin and his partner’s dance. Yunho was the best dancer you’d ever seen, but Hyunjin was certainly good. His moves were sharp and deliberate yet so fluid. He had such control over his facial expressions.

             Yunho told you he had to go back to the dance department table, but kissed your cheek before leaving you with the other waitstaff.

             You looked to Felix and Changbin. “If you’re dancers, why don’t you get to perform like them?”

             “Ah,” Felix wiped his mouth with a napkin. “Those are the seniors. We’re underclassmen, so we get stuck with catering duty.”

             That made sense, especially since Yunho just mentioned Hyunjin and Yeji would be auditioning for a company. They were about to graduate. It was really sweet to you that they would be joining as a couple. It was like you and Yunho, though you weren’t a dancer.

             It wasn’t long before the head caterer came back. Your break time was up, and you all had to start clearing plates and glasses.

             With everyone paying attention to the dance performances, it was easy to clean up. Then you felt a tap on your shoulder.

             Turning, Hyunjin was staring back at you. His eyebrow twitched as if he recognized you, but couldn’t place how. The expression quickly disappeared. “Could I get a glass of water?”

             Smiling politely, you nodded. “Would you like ice in it?”

             He was still looking you over, trying to figure out why you looked familiar. “No, just the water is fine.”

             Excusing yourself, you dropped your tray behind the wall divider. After finding a clean goblet, you filled it with water and brought it to him.

             A line of frustration was in his brow, he still couldn’t place how he knew you. His dance partner walked beside him, clearly excited to see you. “Hi. I wasn’t able to eat before the performance, and I was told maybe you could help me out with a to-go box?”

             “Sure,” you led her behind the divider where the extra food was still out, waiting to be wrapped and labeled. Handing her a box, you also found utensils and put them in each dish she wanted food from.

             “I saw you with Instructor Yunho,” she prompted.

             It was impossible to hide your smile. You knew your boyfriend was awesome, but this school really admired him. “Yes, we’re dating.” You scooped greens into the box.

             “Wow, I envy you. He’s such a cool instructor. He offered to help me and my dance partner before we audition for a dance company.”

             “Yes, he told me about your audition. Congratulations!”

             “Thanks,” she beamed.

             Changbin walked by with a full bus-pan. “Hey Yeji, nice dance moves out there.” You could detect a hint of sarcasm and definitely jealousy in his voice.

             “At least I got to dance,” she countered. Her eyebrow lifted as she bit into a roasted potato and stared him down. You admired her for not taking any shit, especially from a man.

             Grumbling to himself, Changbin set the pan on a cart and went back to clear.

             You’d love to know what the beef was between them, but it wasn’t your place and you really needed to be getting back to work.

             Once her box was filled, you escorted her back to the main room and she thanked you. Hyunjin was no longer standing in sight. The performances seemed to be over and the room was clearing out.

             Yunho found you once again. “The others wanted to go out for a drink. Do you still have a lot to do here?”

             “Yeah, it’ll be at least a couple of hours before we’re finished. You go out and have fun.”

             He gave a small smile. “Soon we’ll be done with all the hustling and we can go out together for events.”

             “I know,” you smiled back.

             Giving you a quick peck, then another, he squeezed your arms. “I’ll see you later, then.”

             A few guests were still lingering around, but the head caterer gave everyone the go-ahead to break down the event. You, Felix, and Changbin teamed together again.

             Savable food was wrapped and labeled and put on a cart. Dirty dishes were stacked as neatly as possible and put on another cart. Felix and you worked to push one back to the dining hall while Changbin handled the other.

             When y’all were back at the event, other staffers were doing the nitty gritty jobs, like gathering all the salt and pepper shakers off tables and boxing tealight holders.

             That left jobs like taking all the table clothes, wiping surfaces with sanitizers, and sweeping and mopping.

             By the time everything was finished, you were sweaty and ready to head home to take a hot shower. Changbin helped you out of the tie this time, and showed you where to hang the catering uniform.

             There was another event at the school’s president’s house later in the week, so you told the boys you’d see them then, and parted ways.

             You messaged Yunho, but he informed you that he was still out and about. He invited you to come join them, but you felt gross after work and they’d probably be finished by the time you were all showered and dressed.

             The night air was cool and refreshing, so instead of heading back right away, you decided to explore more of the campus and follow another one of the paths.

             There was clearly a party happening. You could hear the music and see some flashing lights coming from windows in one of the buildings. That’s when you noticed two people on the path adjacent from you, struggling to carry three watermelons. It was very clear they were about to drop the one they were trying to cradle on top in between them. Quickly running up to them, you grabbed the watermelon before it splattered on the ground.

             “Need help?” You were pleasantly surprised to see it was Changbin and Felix. They, however, did not share that feeling and looked very panicked to see you. “What, you guys steal these from the dining hall or something?” you joked.

             The boys shared a glance, but they weren’t laughing at all, indicating that was very much the case. “Taking them to that party?” you adjusted the watermelon in your arms.

             They stared at each other, having a conversation with their eyes, but didn’t say anything. You didn’t particularly feel like standing on the pathway with the watermelon all night and decided to put the watermelon back between them on top of the others they were carrying.

             As you turned away, Felix called out to you. “Can you keep a secret?”

             Smiling, you turned back and took the watermelon from them again.

             Changbin looked at you seriously. “Campus security would kill us if they found out, and the executive chef would probably fire you.”

             “My lips are sealed.”

             Both boys seemed to deflate with relief as well as not having to carry the weight of an extra watermelon. They led the way to the building. You were surprised it didn’t seem like a dorm. Maybe it was one of the art buildings? As you got to the top floor you couldn’t imagine the two of them trying to carry all 3 melons up the stairs.

             At the door to where the party was, Changbin balanced his watermelon in one arm to turn the door handle and push the door open with his butt.

             You had seen your fair share of college parties. What you were expecting was drinking and drinking games, maybe a few people playing cards or a board game, some drunken dancing in a corner, maybe even some smoking. What you weren’t prepared to see was not one, but several stripper poles in the room and all of them being used.

[rythms-of-synthax]

Loves, when starting your level-up journey, do not get lost in all the advice and tips you find on the internet!!!

Choose one or two models/content creators and stick with them. Follow their tips, learn from them, and try to think on your own.

Stop liking every post you see "just in case".

Don't get me wrong, having access to information is a good thing, but this is your life and there is so much stuff you have to discover on your own.

Also, how are going to stick to a workout plan when X is telling you to lift weights 4 times a week, but Y is a professional runner who shows you the benefits of cardio and Z is a freaking Pilates instructor that created a new and super efficient program? How???

[corecollab]

Tips for Starting Pilates Reformer Training

Stepping into Pilates reformer training is exciting but can seem intimidating due to its complex equipment. Once you learn the basics, it becomes a highly rewarding workout.

Whether you're aiming to enhance core strength, improve posture, or refresh your fitness routine, these tips will help guide your start.

1. Begin with a Beginner Class

Start with classes designed for newcomers. Look for sessions that:

Provide a comprehensive introduction to the reformer

Focus on slow, precise movements over intensity

Are led by certified instructors

This approach helps you ease into Pilates, allowing you to engage your core, coordinate your breathing, and move with intention.

Pro Tip: Ask your instructor to adjust the equipment to fit your strength and flexibility.

2. Understand the Workout

Pilates reformer sessions combine resistance, flexibility, and core work.

Expect:

A full-body workout targeting muscles you rarely use

Exercises in different positions on a moving platform

Customizable resistance settings

This workout challenges balance, coordination, and posture. Prepare to slow down and focus on form.

3. Prioritize Breath and Core Engagement

Breathwork is a key element of Pilates. Each move is connected to your breath to enhance control and core strength.

Remember:

Inhale through the nose to prepare

Exhale through the mouth, engaging your abs and moving

Keep your core subtly engaged throughout

Proper breathing stabilizes your spine and strengthens your core, benefiting balance and overall health.

4. Be Consistent

Consistency is crucial for results. Even one or two sessions a week lead to progress.

Benefits include:

Improved posture and spinal alignment

Stronger core and stabilizers

Enhanced flexibility and body awareness

Stress reduction through mindful movement

As Joseph Pilates said, “In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a whole new body.” Stay dedicated!

5. Choose the Right Environment

Select the right space, whether at a studio or home.

Look for studios with:

Knowledgeable instructors providing personalized workouts

Well-maintained machines with adjustable options

Small classes for individual attention

For home setups, consider reformers with:

Adjustable features

Space-efficient designs

Access to video sessions or apps

Your environment should ensure comfort, safety, and enjoyment.

Ready to Begin?

Pilates reformer training is an effective way to strengthen your body and mind. With these tips, you’re ready to start confidently.

Jump in—your posture and overall well-being will thank you. Book a session or explore equipment to continue at home.

[amyhall43]

Grace Albin

Grace Albin is a well-known fitness expert and Pilates instructor who has built a strong reputation for helping people achieve their wellness goals. She focuses on combining classical Pilates techniques with modern fitness approaches to create effective and engaging workout routines. Grace Albin shares her expertise through online platforms, providing valuable fitness tips, workout videos, and health advice to a broad audience. Her dedication to promoting an active lifestyle has made her a respected figure in the fitness community. Through her programs, she emphasizes the importance of strength, flexibility, and proper form to prevent injuries and enhance overall well-being. Grace Albin’s unique training style is designed to be accessible to people of all fitness levels, making it easier for beginners to get started while challenging experienced individuals. She continuously updates her workout routines to incorporate the latest fitness trends while staying true to the principles of Pilates. Many people follow Grace Albin for her motivational approach and clear instructions, which help them stay consistent with their fitness journey. She believes that exercise should not only be effective but also enjoyable, encouraging people to stay committed to their goals. Grace Albin has also collaborated with various fitness brands and professionals to expand her reach and provide high-quality training content. Her approach goes beyond just physical fitness, as she also promotes mental well-being and a balanced lifestyle. By maintaining a strong presence on social media, she connects with a global audience, offering support and inspiration to those looking to improve their health. Grace Albin’s influence continues to grow as more people recognize the benefits of her fitness philosophy and practical workout routines. Her passion for health and fitness drives her to keep evolving and helping others lead healthier lives.

[how2fit]

If you’re tired of doing the same ab circuit over and over, standing ab exercises can help you mix up your workouts. “They are a great way to add variety to your workout and stop your abdominal routine from becoming stale,” says certified Pilates instructor Nicole de Souza. The novelty of these exercises not only make your workouts more enjoyable, but they can also stimulate your core muscles more effectively: “Once your muscles get used to a certain exercise, they stop changing, so standing ab exercises are a wonderful way to spice up your routine,” she explains. If you want your upright ab work to be truly effective, though, get used the term “core engagement.”  If you’ve tried standing ab exercises without feeling that they’re actually working your abs, de Souza has some cues to make sure you’re digging into your core for a good burn. “You must first and foremost connect with your deep core abdominals by pulling your belly button gently towards the spine, breathe throughout, and make sure every movement is performed slowly and with control,” she says. BODi offers plenty of ways to get a killer ab workout at home, but try adding these standing ab exercises to your core-chiseling routine: 1. Standing Twist Stand with your feet hip-width apart and a slight bend in your knees, holding one suitably weighted dumbbell in both hands. Extend your arms forward in line with the chest. Engage your core by pulling your belly button toward your spine as you twist your torso to one side. Keep your hips facing forward throughout the movement. Slowly return to center, keeping your abs engaged and the movement controlled. Repeat on the other side. Trainer tip: Try doing 10 to 15 slow twists to each side to really work your obliques, suggests de Souza. 2. Standing Woodchop Stand with your feet hip-width apart and a slight bend in your knees, holding one suitably weighted dumbbell in both hands. Engage the core as you slowly lift the weight diagonally above your head with straight arms, twisting to the right and pivoting on your left foot. Slowly bring the weight down (as if chopping wood) as you twist to the left. Come into a squat position, holding the dumbbell on the outside of your left leg. Trainer tip: The focus should be initiating and controlling this movement with your abdominals rather than relying on momentum, de Souza explains. She suggests doing 10 reps on each side. Secure a resistance band to a sturdy object at navel height. Stand next to the anchor point with your feet hip-width apart, knees slightly bent. (The band should be at sternum height.) Hold the resistance band’s handle against your sternum with both hands. There should be no slack in the band — it should have some tension. Brace your core and press the handle straight out in front of your torso, making sure your body doesn’t turn to one side. Once your arms are fully extended, pause, then slowly reverse the movement to return to start. Trainer tip: Keep your trunk steady (avoid twisting) to get the full benefits of this standing core exercise. 4. Power Knees Stand with your feet hip-width apart. Step the right leg straight back behind you as you bend into the left knee, your weight anchored into the left foot. Hinge forward at the hips and extend both arms overhead. (There should be a straight line from your arms to back toes.) Engage your core, squeezing the abdominals to lift your right knee toward your chest as your arms pull in at your sides. Replace your leg on the floor and, as quickly as possible, repeat the move. Trainer tip: You’re getting some calorie-burning cardio in with this move, but don’t rely on momentum. Instead, you want controlled movements with your ab muscles and hip flexors engaged. Do 20 reps on one leg, then switch sides. 5. Triangle Reverse Stand with your feet wider than shoulder-width apart, left toes pointed forward and right toes turned out, pointing to the side. Reach your right arm over your head as you lean your body toward your left leg.

Slide your left hand down your left leg. Keep your core engaged and shoulders down. You can slightly bend your left knee and rest your left arm on your left thigh if it helps with stability. Use your abs to bring you back to center, then reach your left arm over your head as you lean toward your right, sliding your right hand down your right leg as you get further into the stretch. That’s one rep. Trainer tip: The key to this exercise is to move fluidly, says de Souza. Make sure to feel your whole side working to pull you from side to side. Shoot for 10-15 reps on each side. 6. Single-Leg Balance Arm Circles Stand tall with your feet hip-width apart. Engage your abdominal muscles and maintain a neutral spine as you bend one knee and lift it up to hip height. Keep both hips level as you extend both arms out to the side. Use your arms to trace a small circle 2 or 3 times to the front and to the side to challenge balance and stability. Return your foot to the floor and repeat on the other leg. Trainer tip: The challenge in this exercise, de Souza explains, is to try to avoid swaying or tilting your upper body. Focus on maintaining full-body balance, alignment, and coordination. Alternate legs and try to do 5-10 repetitions on each side. 7. Wacky Jacks Stand with your feet hip-width apart and knees slightly bent. Bring your arms up to the side and bend your elbows at 90 degrees so that the tips of your fingers point to the ceiling. Explosively lift your right knee up and out, like you’re trying to touch it to your right elbow. Return your right foot to the floor. Repeat with your left leg. Try to flow between legs smoothly and with control. Trainer tip: This is a great exercise to target your obliques, rather than the most commonly worked ab muscle: the rectus abdominis. Engage your core as you pull each knee up and soon enough you’ll be feeling your whole trunk light up. Aim for 20 to 30 total reps. 8. Snowboarders Stand with your feet shoulder-width apart and knees slightly bent. Bend your knees and push your hips back into a half squat position. Raise your arms out to the side and turn your head to look to your right. Keeping your legs the same distance apart, hop and spin 180 degrees, so that your feet switch positions. Repeat, hopping in the opposite direction, to return your feet to the starting position. Keep your gaze in the same direction for the whole exercise. Trainer tip: You’ll work your legs getting the momentum you need to hop and spin, but your abs will get a workout as they keep your trunk locked into position. Repeat 10-15 hops in each direction. 9. Standing Band Rotation Secure a resistance band to a sturdy object at navel height. Stand next to the anchor point with your feet hip-width apart, knees slightly bent. Hold the handle with both hands, arms fully extended in front of your chest and torso rotated to face the station. Brace your core and rotate your torso so that you face away from the station, arms still extended in front of your chest. Pause, then slowly reverse the movement to return to start.

[robertnelson2-blog]

Advanced Pilates Class: Take Your Practice to the Next Level

Pilates is a highly effective workout that improves flexibility, strengthens core muscles, and enhances overall body alignment. While beginners focus on mastering fundamental movements, advanced Pilates classes push the limits of strength, balance, and endurance. If you're ready to elevate your practice, an advanced Pilates class is the perfect next step. Advanced Pilates Class Lathlain

What to Expect in an Advanced Pilates Class

An advanced Pilates class incorporates challenging exercises that require precise control, stability, and strength. Key elements include:

Increased Core Engagement – More intense abdominal exercises that demand superior control and endurance.

Complex Movements – Incorporation of multi-dimensional exercises that challenge coordination and balance.

Stronger Resistance – Use of heavier springs and resistance bands to build muscle strength.

Flexibility and Mobility Work – Deeper stretches and mobility drills to enhance joint health and prevent injuries.

Breath Control – Advanced breathing techniques to optimize movement efficiency and relaxation.

Benefits of Advanced Pilates

Stepping up to an advanced level provides numerous benefits, including:

Enhanced Core Strength – A well-developed core improves posture, reduces back pain, and increases overall stability.

Better Body Awareness – Advanced exercises enhance proprioception, helping you move more efficiently in daily activities.

Increased Flexibility – Dynamic stretching routines improve flexibility and reduce muscle stiffness.

Greater Endurance – Challenging routines boost stamina and cardiovascular health.

Injury Prevention – Strengthening deep stabilizing muscles reduces the risk of injuries.

Is Advanced Pilates Right for You?

Advanced Pilates is ideal for those who:

Have mastered beginner and intermediate Pilates exercises.

Possess strong core control and proper alignment.

Can maintain stability while performing dynamic movements.

Are comfortable using Pilates equipment and resistance tools.

If you're unsure, consult a certified Pilates instructor who can assess your readiness and guide you safely through advanced techniques.

Tips for Success in an Advanced Pilates Class

Warm Up Properly – Prepare your muscles and joints with dynamic stretches and mobility drills.

Focus on Precision – Execute each movement with control and correct form.

Engage Your Core – Keep your core activated to maintain stability and prevent injuries.

Breathe Consistently – Use proper breathing techniques to enhance performance and endurance.

Listen to Your Body – Avoid overexertion and modify exercises if necessary. Reformer Pilates Classes in Lathlain

Final Thoughts

An advanced Pilates class is a fantastic way to challenge yourself physically and mentally. By refining your technique and pushing your limits, you’ll experience greater strength, flexibility, and overall well-being. Whether you're training for performance or personal fitness, advanced Pilates will take your practice to new heights!

[elevatefitness]

The Ultimate Guide to Choosing the Perfect Yoga Mat: Answers to 20 Burning Questions

By [Zizo], Certified Yoga Instructor & Wellness Advocate

Click here to explore premium, eco-friendly yoga mats

A Personal Journey to Finding “The One” (Yoga Mat, That Is)

Picture this: It’s 2016, and I’m in a crowded Brooklyn yoga studio, knees trembling in a low lunge, silently cursing my paper-thin $10 mat. Fast-forward to today, and I’ve tested over 30 mats — thick, thin, rubber, foam, eco-friendly, and questionably scented. My journey taught me that the right mat isn’t just about aesthetics; it’s about support, grip, and sustainability. Whether you’re a newbie or a seasoned yogi, let’s decode the mysteries of yoga mats together.

1. What Thickness Yoga Mat Is Best for Bad Knees?

Answer: For sensitive knees, 6mm thickness strikes the perfect balance. Thinner mats (3–4mm) lack cushioning, while ultra-thick mats (8mm+) destabilize poses. A 6mm mat absorbs pressure without sacrificing balance.

Pro Tip: Pair it with a folded towel under knees for extra relief.

My Pick: The Liforme EcoMat (6mm) offers cloud-like comfort.

Testimonial: “I ditched my 4mm mat after knee surgery. The 6mm Manduka PRO saved my practice!” — Sarah, Colorado.

2. Is a 6mm Yoga Mat Too Thick for Balance Poses?

Answer: Not at all! Balance depends on density, not just thickness. A 6mm high-density foam or rubber mat provides stability. Avoid overly squishy materials.

Comparison: Think memory foam (bad for balance) vs. firm rubber (excellent grip).

3. Rubber vs. Foam Yoga Mat: Which Is Better for Grip?

Answer: Natural rubber wins for grip, especially in sweaty practices. Foam mats (like PVC) can slip during hot yoga.

Rubber Pros: Eco-friendly, non-toxic, grippy.

Rubber Cons: Heavier, pricier.

Foam Pros: Lightweight, affordable.

Foam Cons: Less durable, slippery when wet.

Honest Opinion: I switched to rubber mats years ago — no regrets, even with the higher cost.

4. How Thick Should a Yoga Mat Be for Hardwood Floors?

Answer: Opt for 5–6mm to cushion joints on hard surfaces. Thin mats (3mm) won’t protect your knees in poses like Balasana (Child’s Pose).

5. Can I Use a Pilates Mat for Yoga?

Answer: Pilates mats (8–10mm thick) are too cushy for yoga. They’re designed for floor exercises, not balance poses. Stick to yoga-specific mats (4–6mm).

6. PVC vs. PU Yoga Mats: What’s the Difference?

Answer:

PVC: Cheap, durable, but non-biodegradable and potentially toxic.

PU: Eco-friendly, grippy, and softer. Pricier but worth it for sustainability.

My Take: PU mats (like Lululemon’s Reversible Mat) are a win for eco-warriors.

7. Do Expensive Yoga Mats Last Longer Than Cheap Ones?

Answer: Usually, yes 100MandukaPROcan last 10+years,while 20 mats fray within months.

Comparison: My 25gaiammatcrackedin 6 Months;my90 Jade Harmony is going strong after 5 years.

8. How to Clean a Smelly Yoga Mat Naturally

DIY Solution: Mix 1 cup water, ¼ cup white vinegar, 5 drops tea tree oil. Spray, wipe, and air-dry. Avoid harsh chemicals!

Testimonial: “This hack revived my stinky mat! Now it smells like a spa.” — Jake, California.

9. Is an 8mm Yoga Mat Too Thick for Vinyasa Flow?

Answer: For fast-paced flows, 8mm can feel like quicksand. Stick to 4–6mm for agility. Save 8mm for Yin or restorative yoga.

10. Best Eco-Friendly Yoga Mat Material for Sustainability

Top Picks:

Natural rubber (Jade Yoga)

Cork (Yoloha)

Organic cotton (Manduka)

Why It Matters: 8 million tons of PVC mats end up in landfills yearly. Choose planet over plastic.

11. Can I Substitute a Rug for a Yoga Mat?

Answer: Only in a pinch. Rugs lack grip and cushioning. Use a non-slip yoga towel instead for stability.

12. How Long Does a Yoga Mat Last with Daily Use?

Answer:

Cheap mats: 6–12 months

Premium mats: 5–10+ years

Pro Tip: Rotate two mats to extend their lifespan.

13. Should a Yoga Mat Be Longer Than Your Height?

Answer: Absolutely! Standard mats are 68" long. If you’re over 6’, opt for a 72" or 84" mat (like Manduka XL).

14. Hard vs. Soft Yoga Mat: Which Is Better for Back Pain?

Answer: Medium-firm mats (5–6mm) support spinal alignment. Too soft = sagging; too hard = pressure points.

15. Best Yoga Mat Thickness for Carpeted Floors

Answer: Go thinner (3–4mm) to avoid “sinking” into plush carpets. A dense mat prevents wobbling.

16. How to Carry a Yoga Mat Discreetly Without a Strap

Hack: Roll it tightly and slide it into a large tote bag or secure with a scarf.

Fun Fact: I’ve used a bathrobe belt as a makeshift strap — it works!

17. Are Rubber Yoga Mats Better for Hot Yoga?

Answer: 100%. Rubber’s grip shines when you’re drenched. Foam mats turn into slip-n-slides.

18. Is a 12mm Yoga Mat Suitable for Restorative Yoga?

Answer: Yes! Thick mats (12mm) cushion joints during long holds. Perfect for Savasana marathons.

19. Yoga Mat vs. Exercise Mat: What’s the Difference?

Key Contrast:

Yoga mats: Thin (3–6mm), grippy, portable.

Exercise mats: Thick (8–12mm), cushioned for HIIT or Pilates.

20. Why Do Most Yoga Mats Have a Textured Side?

Answer: Texture = traction. It prevents slipping and helps align poses. Smooth mats? Recipe for disaster.

Final Thoughts: My Love-Hate Relationship with Yoga Mats

Let’s get real: No mat is perfect. My Jade Harmony smells like rubber (not ideal for apartment living), and my Lululemon mat stains easily. But investing in quality pays off. Skip the $10 impulse buys — your knees (and the planet) will thank you.

Ready to Upgrade?

👉 Click here to explore premium, eco-friendly yoga mats on Temu — where sustainability meets affordability. P.S. Use code YOGI20 for an exclusive discount!

About the Author: [Zizo] is a 500-hour RYT yoga instructor and sustainability advocate. When not teaching, she’s testing yoga gear or sipping matcha in Central Park.

[freeonlineworkouts]

Pilates Board Workouts

Pilates board workouts are an excellent way to enhance your Pilates practice by adding resistance and variety to your exercises. A Pilates board, also known as a Pilates springboard or wall unit, is a versatile piece of equipment that uses springs and straps to provide resistance and support for a wide range of exercises. Here are some effective Pilates board workouts to try:

1. Footwork on the Springs

Target: Legs, glutes, and core.

How to Do It:

Lie on your back on the board with your feet against the footbar.

Press the footbar away with your feet, extending your legs fully.

Slowly bend your knees to return to the starting position.

Repeat for 10-15 reps, focusing on controlled movements.

2. Arm Springs Series

Target: Arms, shoulders, and upper back.

How to Do It:

Sit or stand facing the board, holding the handles of the arm springs.

Perform exercises like bicep curls, tricep extensions, or chest presses.

Keep your core engaged and maintain proper posture throughout.

Do 10-12 reps for each exercise.

3. Leg Springs for Hamstring Curls

Target: Hamstrings and glutes.

How to Do It:

Lie on your stomach with your ankles hooked into the leg springs.

Bend your knees, pulling your heels toward your glutes.

Slowly extend your legs back to the starting position.

Repeat for 10-15 reps.

4. Roll-Down on the Board

Target: Core and spine flexibility.

How to Do It:

Sit on the board with your legs extended and your hands holding the straps.

Inhale to lengthen your spine, then exhale as you roll down vertebra by vertebra.

Inhale at the bottom, then exhale as you roll back up to the starting position.

Repeat 8-10 times.

5. Side-Lying Leg Lifts

Target: Outer thighs and core.

How to Do It:

Lie on your side with your bottom leg hooked into the leg spring.

Lift your top leg toward the ceiling, keeping it straight.

Slowly lower it back down.

Repeat 10-12 reps on each side.

6. Standing Arm Pulls

Target: Upper body and core.

How to Do It:

Stand facing the board, holding the handles of the arm springs.

Pull the handles toward your body, engaging your back muscles.

Slowly release back to the starting position.

Repeat for 10-12 reps.

7. Plank with Leg Springs

Target: Core, shoulders, and legs.

How to Do It:

Attach the leg springs to your ankles and get into a plank position.

Lift one leg at a time, keeping your core engaged and your body stable.

Alternate legs for 10-12 reps on each side.

8. Mermaid Stretch

Target: Side body and spine.

How to Do It:

Sit sideways on the board with one leg bent and the other extended.

Hold the straps and stretch your side body by leaning away from the board.

Hold for 20-30 seconds, then switch sides.

9. Bridging with Leg Springs

Target: Glutes, hamstrings, and core.

How to Do It:

Lie on your back with your feet against the footbar and your knees bent.

Lift your hips into a bridge position, squeezing your glutes at the top.

Slowly lower back down.

Repeat for 10-15 reps.

10. Standing Leg Press

Target: Legs and core.

How to Do It:

Stand facing the board with one foot on the footbar.

Press the footbar away, extending your leg fully.

Slowly return to the starting position.

Repeat 10-12 reps on each leg.

Tips for Pilates Board Workouts:

Focus on proper form and alignment to avoid injury.

Breathe deeply and consistently throughout each exercise.

Adjust the spring tension to match your fitness level.

Start with lighter resistance and gradually increase as you build strength.

Pilates board workouts are a great way to challenge your body, improve flexibility, and build strength. If you're new to using a Pilates board, consider working with a certified Pilates instructor to learn the correct techniques.

[tonicmethod]

Tips for Getting Started with Reformer Pilates for Posture and Back Pain

If you're considering incorporating Reformer Pilates into your routine for better posture and back pain relief, here are a few tips to get started:

Start with a Qualified Instructor: It's essential to learn the proper techniques and alignment from a certified instructor, especially if you’re new to Pilates or have pre-existing back pain.

Focus on Breathing: Proper breathing techniques are integral to Pilates. Deep breathing helps activate the core muscles and enhances the effectiveness of each movement.

Be Consistent: Like any exercise, consistency is key. Aim to practice Reformer Pilates several times a week for optimal results.

Listen to Your Body: If you're experiencing pain, adjust the intensity of your workout or consult with your instructor to ensure you're using the Reformer safely and effectively.

Combine Pilates with Other Forms of Exercise: While Reformer Pilates is excellent for posture and back pain relief, combining it with other activities such as walking, swimming, or yoga can provide additional benefits for overall fitness and well-being.

[fitnessandtrainer]

How to Choose Senior Fitness Videos Based on Your Health Goals

As we age, maintaining an active lifestyle becomes essential for preserving overall health and well-being. Senior fitness videos have become a popular tool for those looking to stay fit from the comfort of their homes. However, with so many options available, it can be overwhelming to choose the right ones that align with your specific health goals. We’ll guide you on how to choose senior fitness videos based on your personal health goals.

1. Identify Your Health Goals

Before selecting senior fitness videos, it’s important to first assess your individual health goals. Are you looking to improve flexibility, build strength, enhance balance, lose weight, or simply stay active? Each goal requires different types of exercises, so understanding what you want to achieve will help narrow down the right video options.

Weight Loss: If weight loss is your primary goal, focus on cardio-based videos that elevate your heart rate and burn calories.

Strength and Muscle Building: For seniors looking to build strength, look for videos with light resistance exercises, bodyweight routines, or even simple weightlifting techniques.

Flexibility and Mobility: If improving flexibility or joint mobility is your goal, choose videos focused on stretching, yoga, or Pilates.

Balance and Fall Prevention: To prevent falls and improve balance, you should focus on exercises that engage core muscles, leg strength, and coordination.

2. Consider Your Fitness Level

Fitness levels vary significantly among seniors, so it’s important to choose senior fitness videos that match your capabilities. Many fitness videos are designed with different levels in mind—beginner, intermediate, and advanced. Choosing videos suited to your current fitness level will help you avoid injury and ensure that you see gradual improvement.

Beginner: If you’re just starting, look for beginner-friendly videos that offer gentle movements and basic exercises to avoid strain.

Intermediate and Advanced: For those who have been active for years or have built up strength, intermediate and advanced videos offer more challenging routines that increase in intensity.

Always listen to your body and modify exercises as needed to suit your own comfort and ability.

3. Look for Safe and Age-Appropriate Routines

Safety should always be a priority when choosing senior fitness videos. Avoid exercises that could put too much strain on joints or require excessive twisting or high-impact movements. Many senior fitness experts provide routines specifically designed to accommodate the unique needs of older adults, such as low-impact workouts or chair exercises for individuals with limited mobility.

Chair Exercises: If you have limited mobility or prefer seated workouts, chair exercises are a great choice. These videos help improve strength and flexibility without putting unnecessary strain on your joints.

Low-Impact Workouts: Videos that focus on low-impact movements are ideal for seniors, as they protect joints while still providing a great workout. Look for routines that include walking in place, gentle leg lifts, or controlled stretching.

4. Choose Videos with Clear Instructions and Demonstrations

Senior fitness videos should be easy to follow, with clear instructions and demonstrations. Look for videos that break down each exercise step by step and offer modifications for different fitness levels. Instructors should also provide tips on proper form and breathing techniques to reduce the risk of injury.

5. Find Videos That Keep You Motivated

The key to staying consistent with your fitness routine is motivation. Choose videos that inspire you to keep going, whether it’s through upbeat music, encouraging instructors, or routines that make you feel accomplished. Find a fitness video that not only aligns with your health goals but also gets you excited to move and stay active.

Conclusion

Choosing the right senior fitness videos based on your health goals can make a big difference in your fitness journey. By identifying your goals, assessing your fitness level, ensuring safety, and selecting videos with clear instructions and motivation, you can achieve lasting health improvements. Stay active, stay strong, and let fitness videos become a vital part of your wellness routine.

For more expert fitness tips, explore our wide range of senior fitness content at Yes2next!

[centralparkboxing]

Boxing Gyms in Manhattan: Finding the Perfect Fit for Your Fitness Goals

Manhattan, with its vibrant energy and diverse fitness scene, is an ideal place to explore boxing. Whether you’re a beginner looking to learn the basics, a fitness enthusiast seeking a high-intensity workout, or an experienced boxer aiming to sharpen your skills, there’s a gym for everyone in this bustling borough.

Why Choose Boxing?

Boxing offers a dynamic combination of cardio, strength, and mental focus. It’s not just about throwing punches; it’s about building endurance, enhancing coordination, and relieving stress. Plus, the community vibe in most boxing gyms fosters motivation and camaraderie.

Types of Boxing Gyms in Manhattan

Manhattan is home to a variety of boxing gyms catering to different needs:

Traditional Boxing Gyms: These gyms focus on classic boxing techniques and training. You’ll find heavy bags, speed bags, and a strong emphasis on sparring and ring work. Ideal for those looking to compete or deeply immerse themselves in the sport.

Fitness-Oriented Gyms: These gyms blend boxing with general fitness. Classes often include elements like HIIT, strength training, and cardio drills. Perfect for individuals looking to get in shape without necessarily stepping into the ring.

Boutique Studios: Known for their smaller class sizes and personalized attention, these studios often combine boxing with other disciplines such as yoga, Pilates, or functional fitness.

All-Level Gyms: Many gyms cater to a wide range of experience levels, offering beginner-friendly classes alongside advanced training sessions. This is great for those who want to grow at their own pace.

What to Look for in a Boxing Gym

When choosing a boxing gym in Manhattan, consider the following factors:

Location: Manhattan’s fast-paced lifestyle demands convenience. Look for a gym close to your home or workplace to make attending regularly easier.

Instructors: Experienced and approachable instructors make a big difference. Check their credentials and teaching style to ensure they align with your goals.

Facilities: Whether you’re looking for a fully equipped boxing ring, modern fitness equipment, or clean locker rooms, assess the gym’s facilities before committing.

Class Variety: If you’re new to boxing, a gym with beginner-friendly classes is essential. For seasoned boxers, advanced classes or one-on-one training sessions may be more appealing.

Community: The atmosphere matters. A supportive and encouraging community can keep you motivated on your fitness journey.

Tips for Getting Started

Try Before You Commit: Many gyms offer trial classes or short-term passes. Take advantage of these to find the right fit.

Invest in Gear: While most gyms provide basic equipment, having your own gloves and wraps ensures a better experience.

Set Realistic Goals: Whether you want to improve fitness, learn self-defense, or compete, having clear objectives will help you choose the right program.

Stay Consistent: Progress in boxing comes with regular practice. Aim to attend classes at least a couple of times a week to see results.

Embrace the Challenge

Boxing in Manhattan offers more than just physical benefits. It’s a mental and emotional journey that builds discipline, confidence, and resilience. With the wide range of gyms available, you’re bound to find a space that feels like home while helping you achieve your fitness and personal growth goals. Lace up those gloves and step into the ring – your journey awaits!

See our more service Boxing:

Manhattan personal boxing trainer Manhattan Fitness Boxing GYM NYC beginner boxing classes Find a Boxing Instructor near Upper West Side Manhattan boxing gym

[advancesport]

The Ultimate Guide to Gyms in Guildford

Finding the right gyms in Guildford can be the key to achieving your fitness goals, whether you’re a beginner or a seasoned fitness enthusiast. Guildford offers a diverse range of gym options to suit all needs, from state-of-the-art fitness centres to boutique studios and specialised training spaces. In this comprehensive guide, we explore the best gyms in the area, their facilities, membership options, and tips for choosing the perfect gym.

Why Choose a Gym in Guildford?

Guildford is a bustling town that caters to various lifestyles and fitness goals. Here are a few reasons why joining a gym in Guildford is a great decision:

Wide Variety: Guildford boasts numerous gyms, each offering unique amenities and training styles.

Convenient Locations: Many gyms are located in central areas, making them accessible for residents and commuters.

Expert Trainers: From personal trainers to group instructors, Guildford’s gyms employ certified professionals to guide you on your fitness journey.

Modern Facilities: Whether you’re looking for advanced equipment, luxurious spas, or functional training areas, there’s something for everyone.

Top Gyms in Guildford

Here’s a curated list of some of the best gyms in Guildford to help you make an informed choice:

1. Guildford Spectrum Gym

Facilities:

State-of-the-art cardio and resistance equipment

Indoor swimming pool

Group fitness classes including yoga, pilates, and HIIT

On-site café and wellness centre

Why Choose This Gym?

Ideal for families and individuals looking for a multi-purpose fitness facility.

2. The Gym Group Guildford

Facilities:

24/7 access for members

Affordable membership options

Free weights, resistance machines, and functional training zones

Why Choose This Gym?

Perfect for budget-conscious individuals seeking flexibility and variety.

3. Nuffield Health Guildford Fitness & Wellbeing Gym

Facilities:

Comprehensive health assessments

Swimming pool and spa

Personal training sessions

Childcare facilities

Why Choose This Gym?

Excellent for those prioritising overall wellbeing alongside fitness.

4. Anytime Fitness Guildford

Facilities:

24/7 access with advanced security systems

Personalised fitness programmes

Small group training sessions

Why Choose This Gym?

Great for professionals and students needing flexible workout schedules.

5. David Lloyd Guildford

Facilities:

Premium gym equipment

Tennis courts and group sports activities

Luxurious spa and swimming pool

Café and social spaces

Why Choose This Gym?

Ideal for families and individuals looking for a fitness and leisure experience.

How to Choose the Best Gym in Guildford

Choosing the right gym in Guildford depends on your personal preferences and fitness goals. Here are some factors to consider:

1. Location and Accessibility

Choose a gym that is close to your home, workplace, or commute route.

2. Budget

Compare membership prices and look for promotional offers or discounts.

3. Facilities and Equipment

Ensure the gym offers the equipment and facilities that align with your workout needs.

4. Opening Hours

Check if the gym’s operating hours fit your schedule. Some gyms in Guildford offer 24/7 access.

5. Trial Sessions

Many gyms offer free trials or day passes. Use these to experience the environment and see if it meets your expectations.

Benefits of Joining a Gym in Guildford

1. Improved Physical Health

Regular gym workouts help improve cardiovascular health, build strength, and maintain a healthy weight.

2. Access to Expert Guidance

Professional trainers provide personalised workout plans and nutritional advice.

3. Community Engagement

Group classes and social events foster a sense of community and motivation.

4. Stress Relief

Exercise helps reduce stress levels and improve mental wellbeing.

5. Customised Fitness Plans

Guildford gyms offer tailored programmes for weight loss, muscle gain, and overall fitness.

Popular Gym Classes in Guildford

Many gyms in Guildford provide a range of group fitness classes to keep workouts engaging and effective. Popular options include:

Yoga and Pilates: Ideal for improving flexibility and mindfulness.

Spin Classes: High-energy cycling sessions for cardio enthusiasts.

Zumba: Dance-based workouts for fun and fitness.

HIIT: High-Intensity Interval Training for quick and effective calorie burning.

Strength Training: Focused on building muscle and improving endurance.

Tips for Staying Motivated at the Gym

Set clear and achievable fitness goals.

Track your progress to stay encouraged.

Vary your workouts to keep things interesting.

Find a workout buddy to stay accountable.

Reward yourself for milestones achieved.

Frequently Asked Questions (FAQs)

1. What is the average cost of a gym membership in Guildford?

Membership costs vary depending on the gym and facilities. Budget gyms like The Gym Group may charge around £20-30 per month, while premium gyms like David Lloyd can cost upwards of £80 per month.

2. Are there 24-hour gyms in Guildford?

Yes, gyms like Anytime Fitness and The Gym Group in Guildford offer 24/7 access for members.

3. Can I get a free trial at gyms in Guildford?

Most gyms in Guildford offer free trials or day passes. It’s best to check with the gym directly.

4. Do Guildford gyms offer personal training?

Yes, many gyms provide personal training sessions tailored to individual fitness goals.

5. Are there gyms in Guildford with childcare facilities?

Nuffield Health Guildford Fitness & Wellbeing Gym offers childcare facilities, making it a great option for parents. Choosing the right gym in Guildford can transform your fitness journey, providing you with the tools, guidance, and motivation needed to achieve your goals. With so many excellent options available, there’s a perfect gym for everyone in Guildford. Start your fitness adventure today and experience the benefits of joining one of the many fantastic gyms in Guildford