The Pilates Reformer is an exercise machine used to incorporate the Pilates exercise technique for a challenging and intense workout. Springs, leverage and body weight are used as resistance while performing movements targeting specific muscle groups. Workouts consist of controlled, flowing movements working your muscles through a full range of motion. The reformer adds increased resistance to the movement. By working to overcome this resistance, training results in increased fitness levels.http://www.livestrong.com/article/261676-what-are-the-benefits-of-pilates-reformer-exercise/#ixzz18L01h4xr
Benefits of using the Pilates Reformer:
1. Increased Muscular EnduranceMuscles exert force to overcome resistance. Training results include increased muscle fiber endurance, size and strength along with increased connective tissue strength. With increased muscular endurance, your muscles are able to exert force for extended periods. Increased endurance enables you to perform everyday tasks without fatigue. Additional benefits include improved muscle tone as muscles are lengthened and strengthened without appearing bulky.
2. Increased Core StrengthExercising on the Pilates Reformer requires proper form and technique. The focus of proper positioning is within the core, your abdomen and lower back muscles. By conditioning the core muscles, they will contract with all movements to stabilize and align your spine. A strong core will increase the effectiveness of all exercises due to your ability to maintain proper alignment. Core strength increases your ability to generate power to your muscles and decreases the risk of injury.
3. Improved PostureWorkouts on a Pilates Reformer will improve your spinal alignment. With improved alignment, your muscles will strengthen to improve spinal support and stability. Improved posture will lengthen your joints giving you a taller appearance. Muscular imbalances will be corrected decreasing the risk for injury, especially to the lower back. Awareness of proper posture during exercise will carry over to awareness of proper posture when performing everyday movements.
4. Increased FlexibilityFlexibility is the range of motion of your muscles and connective tissue. Workouts on a Pilates Reformer require your muscle groups to move through a full range of motion. Improved flexibility decreases strain and stress on your joints and muscles. Muscles contract with increased efficiency, and workouts are more effective. Improved flexibility reduces stiffness, soreness and the chance of injury. You can perform everyday movements with less strain and fatigue.
5. Improved BreathingPilates workouts emphasize proper breathing. Breathing becomes deeper and less frequent, resulting in improved relaxation. Benefits include increased lung capacity and breathing efficiency during workouts and at rest. Your lungs are better equipped to supply your body with increased oxygen during workouts. Energy levels increase during exercise and at rest.
6. Reduced Body FatExercise increases your metabolism, your body’s ability to burn calories. Increased muscle mass increases the number of calories burned. When the amount of calories burned is more than the amount of calories eaten, excess body fat is burned and used for energy to meet the increased demand.
MOTIVATION: pop up yoga! You’re traveling right? Long lines, delays, tiny seats, heavy luggage, food on the go. The JOY of holidays! Well fear not, because even amidst all the madness, you’ve got a friend on your side. And according to this guy who’s popped into a headstand in the middle of Dulles Airport in DC (thanks to Stuart for the photo!), it’s yoga. Even a few stretches and neckrolls in your seat or deep breaths will probably do you some good during your travels. Travel safe all! And don’t forget to breathe..Cool! One time I was so cramped up between flight transfers that I just got on the floor and started doing pilates. Totally owned it! ;)
New video from Diet.com featuring myself and the lovely Cassey from Blogilates.com. This video featuring an oblique Pilates workout! It’s done in real time on just one side so you’ll need to watch it twice to get the complete workout. Once on the right, and once on the left side. Check it out now, do it and reblog. We filmed this on a cloudy day in May and both had the blues since we hadn’t seen sun in over 2 weeks! You would never know it though, except for my whining at the end about a shoulder issue. In my defense, that was Jillian Michaels’ fault and mine for doing her DVD at lunch before we filmed.
(sign above created by sister Jackelyn!)Hello! It's been a long long weekend and Monday away from the computer! Sorry for the hiatus in blog posting but I am back now! As you know, the first ever POP Pilates meetup happened this weekend in SF! I was so happy to see a bunch of my fans in the Bay Area and 2 that flew all the way from LA! I am shocked and way too flattered for my own good. SUPER BIG THANK YOU to all that took the time out of their weekend to come and do Pilates with me. It was awesome to have the live stream going on at the same time on BlogTV so that more people could benefit from the workout from all over the world. Seeing you guys chatting and getting excited was so cool for the people watching your comments too! Below is my photo recap! While we were setting up I was greeted by one of my youngest fans, Madison!! 6 years old. Remember her? She wrote me a cute note after she spotted me at the Nike Women's Marathon. On Saturday, mother and daughter stopped by to say hello. Madison even made me a hand drawn card! It was such a perfect start to the meetup.
One of the most exhilarating parts of the meetup was when I got to finally "MEET" my ambassadors!!!! We have never ever ever spoken in real life so when we all saw each other for the first time, talking, and breathing together, I felt chills down my spine. It was so crazy to see their faces light up the moment the cam from SF went live. From left to right we have the Cari, Becky, Amber crew from Chicago, us popsters in SF (Janice from LA and Vanessa from San Jose were there), Kajsa from Sweden, Lea from Slovenia, and Sara from Germany. Missing some peeps...ahem...you know who you are...j/k no one's mad! We will have to resched another google hangout soon.
Sports Basement Bryant St. not only sponsored the space for us to use, but they were kind enough to provide healthy snacks. I am deeply appreciative of this. Everyone loved the mini muffin things and kept asking me for the recipe because it tasted "healthy" - in a good way of course! Unfortunately I did not bake them! They also provided the laptop and projector for the live stream! Thank you SB, you made this all possible.
Is that a pile of Miracle Noodles I see? Well yes! Super huge thanks to MN for sending me these packs for the fans. I can't wait to see what you guys whip up! Some Pad Thai maybe? Pho perhaps? The workout started with The Hundred of course! To warm up those abs. Look at that perfect POPster form!
We did an awesome hour long workout and of course I thew in some of my faves like the 1/2 cobra pushup. This is my "MUAHAHA" face right before saying "...just so you know, we're going to kill your triceps now."
Group shot!!! We also all filmed a massive group burpee for the Burpee World Tour video.
Umm, matching much?
Chillin after the event. Or...more like we tried to have a sexy photoshoot but no one could keep a straight face.
After everyone left, a group of us went to go eat. Being the healthy active people that we are, naturally we ditched the cars for a 2 mile walk to Gracias Madre, a vegan Mexican restaurant. Ok fine, the 2 mile walk was unintended. We took the long way.
We were able to get a table for 10. Thank goodness because we were STARVING from a tough workout!!! I was actually very surprised that none of the boys objected to eating Vegan. The times are changin'here. If you took your own, please be sure to share it with us too! <3 Cassey
It's that time again...a free full length POP Pilates class...for my SoCal Sweeties!
And!!! We'll be working out in the actual 'Dancing with the Stars' and 'So You Think You Can Dance' studio!
"While there's nothing wrong with having a healthy habit of sweating it out once (or even twice!) a day, I'm not the only one who's gotten suspicious about Miley's fitness obsession seemingly spiraling out of control. The problem is that she doesn't exactly look like a young woman who happens to have an insatiable appetite for exercise these days. She looks anorexic -- or at the very least, sickly, in some other way."You know...I obviously can't say what she's doing with her diet because I am not in the kitchen with her, but I don't really think her weight loss is too extreme. I lost a significant amount of weight in a short amount of time for the bikini competition and I was definitely not starving myself. It was hard work, time put in, and clean eating. HOWEVER. I do want to say that what you have to do to lose weight at that rate is not really achievable by someone who may have school or work or a family to take care of. It's not really realistic. It's better to create a maintainable lifestyle out of healthy living. You guys know that though :) I mean, even for me, I had to put my life on hold. My YouTube videos and my blogging decreased those months I was training. I am so happy to be back to my daily routine now. Does Miley look anorexic? I wouldn't go so far to say that. Looks like she has great muscle tone and she's getting photographed leaving Pilates studios! Not...something else??? Is her working out an obsession? Sigh...if she has a working out disorder then I do too. For that matter, we all do then :) Honestly, I think working out is FABULOUS because it makes me feel so happy and revived. Energized. Alive! That's why I'm "addicted". But then again it's kinda my job. Haha. So I'm glad I am addicted to my work. I know what they are getting at though. They're trying to say that Miley's working out addiction is dangerous because of her continuously thinning frame. In that case...it becomes a body image obsession. But I think on some level all of us fitness freaks are paying attention to the way we look through exercise. Am I right? Sure we workout to feel good and live longer, but the dominating reason why people workout is to lose weight. But let's just see how this story plays out. Will Miley start getting stick thin like Nicole Richie or will she keep a fit frame? Tell me what you think - at what point does your love for working out turn from a healthy habit to a serious obsession? What are the signs?
Like my pants? It's the Draw the Line Legging...with pockets! ♥Now let's talk about the training! It was my first time ever teaching a POP Pilates as course to Instructors. Wasn't sure what to expect at all. But when I saw this pretty lady at the door, I knew everything would be fine :) Guys, meet Beth! She is an original POPster from back in the day when my Facebook had like, 100 followers! She bought this (now vintage) "Muffintops are for Muffins Only" tank that was actually the first shirt I had EVER made! So cool to see her in real life. We spent 8 hours on Sunday going over everything it meant to be a top notch Group Exercise Instructor while learning my new choreography from my POP 1 Line Up. This will be the choreography you'll see in classes beginning in early 2015 in select clubs! I met so many cool ladies this weekend...from girls looking for a career change to women who were already seasoned superstar instructors...the spectrum was wide, but everyone was so supportive. Egos left at the door. Only positive vibes. I've been to many trainings before as a student and I've never felt this type of community before. People usually want to get in then get out as quick as possible. It was almost weird and unreal to me. I kept thinking to myself...when are they going to get bored and start showing signs of "I wanna leave." Well, I didn't even feel that once. I was so impressed by everyone's enthusiasm and genuine love for their students. Of course as a teacher trainer, there are things I will always want to work on to improve the training session, but as far as the experience was, I couldn't have asked for better! Also need to thank the awesome Sarah from NAFC (she's in the blue in the front) for being my amazing partner in crime! But not really crime. Eh, you know what I mean. You'll get to meet her if you're getting certified. There were lots of surprise treats and swag bags along the way that I won't show, because for anyone showing up to the training, well, you'll just have to be surprised like how POP Army LA was :) And yes, I think I will unofficially call the POP Pilates Instructor team my POP Army. We are at the front lines of breathing LIFE and FUN back into Pilates in a huge gym setting. I've been so blessed to be given this opportunity to share POP Pilates with you and everyone who may not have watched my YouTube videos before. I'm going to make sure this program is as successful as it can be. I will work my butt off every night to make sure all my instructors are happy with the choreography, my students are happy with their results, and that the whole POP Pilates experience makes YOU happy. Because that's what exercise should do! It should bring JOY into your life. It still blows my mind that this is actually happening. POP Pilates at 24 Hour Fitness in REAL LIFE!? Maybe I'm lucky, but luck is the intersection of hard work and opportunity. That's what Oprah said anyway ;) New York - I'm coming at you at November 15th and 16th! If you want to get certified, go HERE to get more info. 24 Hour will be looking for POP Pilates instructors to hire as we want to roll this program out quickly! And yes, International instructors, you can get certified too! For those of you in the NYC area wondering if I am going to have a meetup, I will be having a Masterclass at a 24 Hour Fitness in Manhattan on Saturday and one in Nanuet on Sunday. I'll share more deets soon! FINALLY! First new video of #MOVEmber! Check it...
You guys rock so much you don't even know. I love you!!
Saturday, November 15, 2014 @ 1:30PM
Soho 24 Hr Fitness Ultra Sport 136 Crosby New York, NY 10012
Sunday, November 16, 2014 @ 11:00AM
Also. Puppy Pic from the weekend. It's Jiff guys. Jiff the Pomeranian. I died.
I've been a HUGE FAN of Jiff for like a year now and when I saw him in real life I legit went bonkers. I probably said "omg" over 500 times. It. Was. UNREAL.Oooh and got to hang out with iJustine, her sis Jenna, and Cambria from Breelovebeauty at the Quest Protein Powder Launch Party! Was so much fun! And since you guys know I love fashion, I just wanted to quickly point out my fave new outfit :) In love with crop tops (esp. long sleeved ones) and school girl skirts! If you guys watched my live chat last night in the Hot Body community, you would have seen that my skirt has mini shorts under! I love it so much! So that means I can bend and kick and jump and I'm all good! Both the top and skirt are from Forever 21. I kinda went crazy shopping earlier last week so you will see more outfits soon! I bought them all for NY. But am I crazy? I think NY is cold. So... Love you guys and see you in NYC!! WOOHOO!!! <3 Cassey
Bonneville Salt Flats, Utah
Malibu, CaliforniaAt first, my publisher wanted the book in black and white. I FOUGHT so hard for full color. Then everyone said I should shoot all 120 exercises inside a plain yoga studio on a white background. I said no. We’re shooting in some of the country’s most breathtaking sceneries. None of what I did was necessary. But, I don’t do necessary. I ALWAYS go beyond what anyone expects because that’s the type of person I am. If I’m going to release a book, I am going to RELEASE A BOOK UNLIKE NO OTHER. Because you guys deserve the best. Period. So here’s what you will get in Hot Body Year Round: your ULTIMATE exercise and nutrition guide to living a fit, happy, and healthy life while sculpting your HOTTEST body. This is the BLOGILATES BIBLE. - 120 of my BEST total body transforming exercises - The complete POP Pilates exercise library, fully photographed and easy to follow - 20 full length workouts - 40 brand new, ridiculously delicious & nutritious recipes - 4 complete clean eating meal plans & grocery lists - My personal daily meal plan - Motivational letters written specifically to you - 256 pages of full color, glossy inspiration ...plus so much more! But let's keep it a surprise :) Here are some of my fave things from the book:
My favorite workout: Muffintop Meltdown on pg. 198!
Trunk Twists x 20 taps
Shooting Star x 15 shots
Side Plank Rotator x 10 ea side
Side Plank Dips x 10 ea side
Windmill x 12
Hip Twists in Plank x 20 taps
My favorite recipe: Hands down, it is Flourless Pizza with Figs and Rosemary on pg. 135!
My favorite "Note from Cassey" to you: It is titled, "Unhappy with the person I see in the mirror" on pg. 78.
You'll appreciate all the other functional tips I give, like the basics on eating clean, how much water you should drink to stay hydrated, what being addicted to sugar can do to you, the history of Pilates etc.
You'll also love the meal plans I have included in the book! There's one for every season.Those are just a few of the things that I want you to see from the book. If you want to see what other POPsters think, check out the 5 star reviews on Amazon and Barnes & Noble. If you haven’t reviewed yet, please please do! That really helps me and other readers so much! Just be honest and tell me what you think. So guys, as the first week of Hot Body Year Round’s birth comes to a close, I want to THANK YOU so much for being the most amazing, supportive friends in the world. Blogilates would not be what it is today without you. I am forever grateful. I love you so much!
POP PilatesThis is the next evolution of Pilates. Welcome...POP Pilates! It's a dance on the mat choreographed to your favorite Top 40 hits. This class is BLOWING UP right now. Get certified ASAP because gyms are looking for POP Pilates instructors like crazy! The program is open WORLDWIDE. www.poppilateslife.com So how is POP Pilates different than classical Pilates?
Also, to encourage you guys to sign up early, we are offering an Early Bird Special! For anyone who registers for a training at least 2 weeks before the date of the workshop, we will give you a nice 15% off discount! Just use the code "EARLYBIRD15" at checkout!
The above locations are our initial 2016 stops in the US. If you're from a place that you don't see up there, but you really want to get certified, then contact us at [email protected] and tell us where you're from. (International POPsters can get certified in our POP Pilates Online Workshop - PPOW) If you own a gym or are friends with a gym owner, and you're able to secure a studio space for us to come and hold a training, then it will increase your chances of getting us over there. Either way, everything is possible and we want to do our best to get you certified and a part of the POP Army!
Every member of the POP Army gets this Official Instructor Bracelet.
Finally, I need to thank this lovely lady right here. This is my POP Pilates Program Director, Jules Fultz who teaches a ROCKIN' POP Pilates class in Texas! If you live in the Austin area, you guys need to go find her and take her class at 24 Hour Fitness! She's full of sparkle with a genuine, loving soul. I only add people to my team who really get us POPsters. And she gets the Blogilates philosophy for real - so don't you worry, she's "one of us"! Haha. Also, she's been teaching group fitness for over 25 YEARS (legend!) and worked with me to create the scientific, fool-proof education behind our POP Pilates manual, choreography, and the Master Trainer program.
Many of you will get to meet Jules when you attend the trainings - you may see her name listed. Go follow her on Instagram @julefultz - she always does the Blogilates challenges and provides modifications for most poses that I ask you guys to do!
Finally, for anyone who may be confused as to where to sign up for POP Pilates trainings, the only valid place to do it is on poppilateslife.com. POP Pilates and myself are no longer affiliated with NAFC and split ways with them last year for reasons that I hope to one day be able to share with you. Do not sign up with NAFC or any other site, as all those training programs are infringing on my trademark and their training program is not up to date or correct. You will also not have access to our new killer manual and our mind-blowing choreography that is released every quarter if you sign up there. If you are confused, please email [email protected] and we can help you get what you need.
We're here to help YOU become a successful POP Pilates instructor so that you can spread the POP magic! That is all that matters!
Yay! Now tell me, where are you from? Comment below!