Meditation Benefits at Endurance

Wanted to try meditation but feel like it’s not readily available for your personality or your lifestyle?  Ever “shamed” by an instructor because there is no way you are going to “clear your head”?   I want you to try our Endurance method of meditation!  Based on the principles of Mindfulness Meditation, we encourage our participants to develop habits that they can apply to their daily lives. We practice meditations that you can do in as little as a minute (or a few breath cycles if necessary!) and in any situation available- lying down, sitting, standing, in the middle of a meeting, even running a marathon!  We have developed a program of meditation that is accessible for all and focuses on your ability to control your breath, reactions, and surroundings in a safe and supportive environment.  Join us in person or online for our Intro to Meditation course offered at 9AM on Thursdays and Fridays.  Think of our Endurance Meditation as the exercise you need for your mind!

Exercise is Better Together

Oh, February! The month of love. While some couples opt for the chocolates and sweets to celebrate, we believe the best way to show your love is by sweating with your sweetie.

We offer some great yoga classes in our studio – check them out HERE. But, if you’re looking for something a little more intimate, below are some tips and tricks to keep toned with that special someone.

– Julie Erickson

Boat Pose Navasana

Challenges balance, works abdominals

Sit, facing each other, pull the knees into the chest and then bring your soles together.  Extend the legs, pressing into the feet and roll back slightly to balance.  Hold for 30 seconds, progressing up to a minute with practice.

To add an additional challenge, keep the feet together and roll away from the legs.

Repeat 3 times.

Boat Pose With Spot

Challenges balance, works abdominals

One partner seated, one standing, reach legs toward standing partner and press into legs. Hold wrists, pull the abdominals in and roll away from standing partner and back up.

Repeat for a total of 5.

Half Moon (Ardha Chandrasana)

Challenges balance

Start facing in the same direction, toes pointed toward each other.  Bend “front” knee slightly and reach hands toward each other, connecting at the wrists.  Lift opposite leg and balance reaching out through the heels.  Lift free arm to the ceiling and hold for 20-30 seconds on each side.

Chatarunga Dandasana High Plank/Sun Salutation

Challenges full body strength, Opens the chest and front of the body

Facing away from each other- reach opposing feet toward one another, lower to low plank position, pull into upward facing dog with both feet lowering to the floor, then back into downward dog.  Switch feet.

Repeat for a total of 4 sun salutations

Upward Facing Dog from Sun Salutation With Spot

Opens chest

An upward facing dog with an assist. One partner pulling up into an upward facing dog or cobra position, assisting partner stands over backbend, draws shoulders back and assists in keeping the backbend position – hold for 20 seconds.

Seated twist

Assists in rotation

Sitting with backs together, arms intertwined, lengthen through the spine and rotate in one direction, holding, pulse a little further for 3 small pulses, return to center and reverse direction.

Repeat 5 times on each side

 

 

 

Navigating Exercise Postpartum

Navigating fitness postpartum can be difficult. You may feel as though you lost strength during your pregnancy, your shoulders may ache or be tight from carrying your babe or breastfeeding, and your lack of sleep takes precedence over any fitness routine you may want to attempt. When you are ready to step back into your fitness routine where do you even start?

There is a lot of information out there on exercises women should and should not do, but postpartum fitness is not black and white. What may work for your friend may not work for you. Attending one-on-one Pilates sessions with a Master Instructor who is certified in pre and postnatal exercise can ensure that you are getting the modifications needed to heal your diastasis and strength your pelvic floor properly. At Endurance Pilates & Yoga we offer your first introductory session for just $50. Please visit here to request an appointment with Master Instructor, Julie Erickson.

The hardest part moms may face postpartum is not just navigating your new body but navigating the mental exhaustion and the identity change that comes with a newborn. Before a baby, most of us have built our identities around our careers, hobbies, friends. With a newborn, the world revolves around them eating and sleeping (or lack thereof). At Endurance Pilates & Yoga we offer Mommy Sangha. This is a great opportunity for new moms, stepmoms, grandmoms, veteran moms to congregate, meditate and share our struggles, our encouragements, and our solidarity in the adventure that is motherhood.

This group meets every Wednesday at 1:30 – 2:00 pm and is complimentary. One of our moms submitted this review after attending; “Mommy Sangha has been a great resource for me to hear what others are experiencing and even though no experiences are the same there is comfort in knowing that this is all normal. The group is a great place to talk about our issues, but the conversations are approached with a positive problem-solving mindset.”

While you may feel the all to real “Mom guilt” we urge you to step away from your 24/7 mom duties. As one of our member’s doctor told her, “A happy mom is a good mom.” We urge you to try Mommy Sangha, our Mommy & Baby workout that meets every Tuesday at 10:00 am, or a Private session with Julie. It is OK to work on yourself while building your family.