Tag Archive for: Pilates for bone health

Exercise can feel like drudgery when you frame it as something you “have to do” rather than something you “get to do.”

As a movement educator and motivator, I’m always searching for ways to infuse joy into the classes I teach. Why? Because it makes it fun. If movement isn’t fun, why do it?  It should feel good and help change your outlook in some way.

The way I teach is informed by science and research. I’m particularly influenced by the research findings of Kelly McGonigal, a health psychologist and author of “The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage.”

Across cultures and ages, there are specific movements that both express and elicit joy. Think about hitting a goal, winning a race, or accomplishing something important to you. The universal physical sign for joy is arms thrown overhead in the air. This is seen with young and old, internationally, and even with blind people who’ve never visually seen that movement. It’s a universal physical manifestation of an emotion.

 

 

 

If we listen to music in a group, we might notice people swaying their arms overhead, often in unison, expressing joy and connection.

The feelings you derive from a class can have lasting positive effects. For instance, if you felt strong and capable during certain exercises when you encounter a challenge later in the day, you are already armed with the sense that you are strong enough to handle it. You’ve altered your outlook even outside of class. That’s a powerful way to use movement to foster a positive mental state.

 

Celebrate what you CAN Do!

Sometimes we become so focused on our limitations that we forget to celebrate what we CAN do! Maybe it’s just moving to your favorite music in a way that makes you smile. That’s an absolutely legitimate form of exercise, and you should incorporate whatever kind of movement brings you joy. Movement in any form should be viewed as a gift to celebrate.

Try these Incentives

Use one of these three ideas to feel good during movement: music, nature, and/or people.

Add some motivating music. According to McGonigal, music is a “powerful evoker of joy” and can help release endorphins and dopamine. Endorphins and dopamine are both chemicals in your body that make you happy, but they function in different ways. Endorphins relieve pain naturally. When they attach to your brain’s reward centers (opiate receptors), dopamine (a mood-boosting neurotransmitter) is then released. For example, endorphins will naturally help soothe a runner’s achy muscles.

 

 

“Green Exercise”, working out in nature has an immediate effect on mood and can help people feel calmer and happier, improving mental health.

 

 

 

 

Moving Together
As Barbara Streisand so eloquently sang, “People, people who need people, are the luckiest people in the world.”   As a former professional dancer, I felt firsthand the power I experienced dancing, moving, and even breathing as one in a group. The sensations and emotions you experience, whether they be strength, joy, or discovery, are amplified tenfold in a group setting.

 

 

I’ll never forget my first time back teaching in-person group classes toward the end of the pandemic. One of the participants came up to me with tears in her eyes after class. She shared how deeply moved she was by being able to exercise in connection with others again, breathing, laughing, and moving together. This revelation both surprised and touched her.

Track Progress In a Novel Way

Give your trackers a break for a bit. Maybe be a little less data-driven; find a word that best describes how you feel after a workout. Track that instead to support a mindset of joy.

During one of my recent Signature BoneSmart Pilates® Standing Strong classes that I teach, I asked the participants to note how they felt before class with just one word. Some of their words included: “discombobulated, vulnerable, stiff, tired, flustered, and exhausted.”

After an hour of moving together with beautiful music and supportive cues, they each shared a word describing how they felt. These descriptions included solid, confident, invigorated, hopeful, and free. The evolution that occurred with each individual is a testament to the transformative power of movement to elicit joy and optimism.

In Conclusion
The process of moving (even over Zoom) with a joyful mindset and perhaps some motivating music can be transformative and set you up to have a fantastic day!

Some people are either or people. I believe both have benefits for improving bone health.

When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones. Your muscles don’t know whether the resistance comes from bands or weights.  Whatever you are more prone actually to do, that is the mode of choice. If you dislike weights, go for bands.
I personally like mixing things up.

Here’s the thing, though, you need to really challenge yourself for change to occur.

With resistance training, it’s too light if you can breeze through 20 reps of an overhead press. You’re building endurance, not strength. You should feel “worked” after 10-12 reps at a given resistance (whether it be weights or bands) with excellent alignment and good breathing technique.

I tell Pilates teachers to load up the springs on the Reformer for leg work for their clients with osteoporosis. If the springs aren’t heavy enough, they won’t gain strength or bone. (of course, ensuring proper form)

The other thing to remember is that your bone health is not only a reflection of your exercise. It’s also a function of your nutrition, supplementation, daily activities, or lack of…it’s difficult to tease out.

I believe your best shot at optimal bone health is doing weight-bearing resistance and impact exercises, dancing, walking/hiking, sports you enjoy AND also addressing other factors in your life that support bone health. When appropriate, medications may be the right choice.

Most people want a multifactorial approach to their bone health. I get that. In many ways, we are our own laboratory.

I want to share this interesting study from researchers at the U. of Oregon demonstrating how training with resistance bands increases bone mineral density.

“It is sometimes difficult for sedentary people to change their habits, and going to a gym would be more difficult. But elastic bands offer an interesting alternative since they allow enough intensity to stimulate bone mass, and a multitude of exercises are possible. Regular practice of 2 weekly sessions involving work on the main muscle groups of the body will increase bone mineral density.”  Here’s the research study

 

 

Amy SmileyAmy Smiley, Age 62

TELL US A LITTLE ABOUT YOU

I spent most of my life in California, with a short stint in Sweden in the 1970s. My degrees are in Chemical Engineering and I worked in the biotech industry once I got out of graduate school. I loved working in such a new field at the time. As the family grew, I decided to quit my paid job and stay home with the children. As time went on I realized I needed a creative outlet and took up Plein air painting (with the same fantastic friend who introduced me to Teresa’s classes!). After my family and friends, I love the outdoors, science, gardening, and art.

WHEN DID YOU BEGIN SESSIONS WITH TERESA?

I started classes with Teresa in 2012 and have continued with them ever since. Teresa’s Pilates classes are a priority for me because of the physical and mental benefits they provide. I have celiac disease, which causes any number of inflammatory problems and Teresa’s classes are essential to my ability to manage those issues. When something has to fall off my plate it won’t be Teresa’s class!

 

WHAT MOVEMENT OR PRINCIPLE HAS HELPED YOU THE MOST?

I’d like to choose just one movement or body dynamic principle that I learned from Teresa that has helped me but there are too many!  From ribs down to soup bowl to lifting your toes…I am always learning something new, even ten years later.  I think, for myself, as I continue to become more body aware, I continue to learn in each class.  And, as new issues develop as the years march on, I discover new fixes for them.  Everything that I have learned from Teresa applies not only in class but in other activities and my daily movement.  Not to mention that Teresa is so gracious with her time whenever anyone has a question about alignment or movement difficulties.  She always takes time to answer any questions and I learn from my questions and those of others.  What a fantastic tool!

 

Amy Smiley Testimonial for Aging Strong Pilates

WHAT WERE THE EFFECTS OF THE PANDEMIC ON YOUR MOVEMENT PRACTICE?

At the beginning of the pandemic, I dropped the gym and in-person classes.  Although we stayed active, I really missed the benefit and connection of group exercise classes.  I worried about how well I would maintain mobility and strength without the motivation and guidance that Teresa provides.  When Teresa opened her remote classes I jumped right in and was so grateful! Now that some degree of normalcy is returning, having the option of in-person and virtual classes is even better than before.

I absolutely love the energy and camaraderie in the in-person classes.  They are a tonic for the soul.  I can’t think of a single class where I haven’t had a good laugh for one reason or another.  I missed that tremendously until in-person became available again.  But it’s also great to have access to the class online if I can’t make it in person and to have the videos afterward.

 

We are bombarded through media, with anti-aging approaches like botox, plastic surgery, facial creams, and expensive supplements.  I personally think the concept of anti-aging is BS.  We are all aging every day.  If you actually stop aging, you are …dead.   I prefer to age, embracing every wrinkle as a testament to the privilege of still being here and with it, hopefully, some added wisdom on top.  Now how we age is a choice.  Everyone makes the choices that feel right for them but I want to share with you an additional approach you can add, that works from the “inside out”.

MOVEMENT HELPS

Did you know that Pilates can make you look and feel younger?  This is all without expensive creams, needles, or surgery.  The only side effects? Improved flexibility, balance, strength, and posture! Exercise also improves your skin and complexion. By increasing blood flow, exercise helps nourish skin cells and keep them vital. We lose about 1% of our leg strength and about ½ a percent of our bone density yearly after we hit 50.  Pilates slows down the muscle and bone loss that occurs with aging.

3 WAYS TO CONNECT and AGE STRONG

Do you prefer to be guided in your movement practice with skill and a keen eye toward the active ager?

The local Aging Strong Pilates® class that I teach in Los Altos, CA,  my DVD series AGING STRONG Pilates® and my Zoom Virtual Classes all focus on those areas at risk of decline as we age. Those areas include the hips and legs (to keep us strong, mobile, and doing what we love), the spine (to prevent slouching/hyperkyphosis), and balance (to prevent falls).

TIPS TO FINDING A TRAINED PILATES TEACHER

If you want to find a Pilates teacher local to you, search for one that is certified through the Pilates Method Alliance  (is an NCPT-Nationally Certified Pilates Teacher) and who has the skills to customize a program to your abilities. If you have certain challenges like osteopenia, osteoporosis, herniated discs, stenosis, joint replacements (the list goes on) your instructor should be aware of the movement contraindications for each diagnosis and be able to create a program that keeps you challenged yet safe.

CONSISTENCY IS KEY

Remember- 1x a week is helpful but consistency is key in the Aging Strong formula. Improvement is dose-responsive. The more classes you take, the stronger, more balanced, and agile you’ll be. If you can’t get to more than one class, make sure your instructor gives you an individualized home exercise program designed specifically for you. (and try my DVDs if you haven’t already)

I believe in interspersing Pilates with the other movement activities in your life that bring you joy. For example,  I love dancing, hiking, and walking my dog Chip.

Please share in the comments section below, what movement activities raise your spirits and your core temperature!

 

 

 

Written by Teresa Maldonado Marchok, Licensed PT and NCPT (Nationally Certified Pilates Teacher

Creator of the BoneSmart Pilates® Method and acclaimed DVD series

Pilates Studio owner since 1998 melding PT and Pilates in her Mountain View, CA private practice.

Ambassador for American Bone Health

Learn more at www.BoneSmartPilates.com

Have you found navigating my online booking system challenging?
I created these short video tutorials to make everything easy peasy, crystal clear!
  1. First view the “Overview for All” before clicking the video for the category of class that interests you.
  2. Bookmark my scheduling home page BoneSmartPilates.as.me for easy access
  3. If you prefer using mobile devices, download the free app “Acuity Scheduling Client” from the App store. My sisters find it easy to navigate.
  4. Always Log In whenever you’re on the site. If  you haven’t created an account you can Create an Account Here

 

 

 

 

 

 

 

Have you ever contemplated getting studio Pilates equipment for your home workouts?

What if I told you that you may already own something that lends itself wonderfully to Pilates work? This month I’ll share with you a Pilates workout that I designed to be performed on…an Ottoman!

Perhaps you don’t have the money or inclination to purchase big Pilates equipment for home use. Well I’ve discovered to my delight that my padded ottoman is the perfect surface for so many Pilates exercises. Here’s a way to do some Aging Strong Pilates® in the comfort of your home and notch up the level.

The video below is my personal quick and dirty ~15 min workout that I do in my bedroom before or after a shower about 2-3x a week. I do it in my underwear for maximum skin to leather traction so I have good grip and don’t slide. Some of the exercises are extremely challenging so proceed with caution. They are safe but difficult, so listen to your body and proceed at a level and pace that matches where you are today.

At the end of this blog post I’ve included a full written list of the exercises so you can print it and repeat on your own with your choice of music.

Note: Your ottoman should not be on wheels or have a base that swivels.

My ottoman has a slope to it. Depending on the direction your lying on it, the slope can make a particular exercise easier or harder. If your ottoman is sloped, try and drape yourself on it in the same angle I do in the video. I demonstrate the exercises at the angle that facilitates each movement.

For example, for the beginning chest lift core series I’m positioned on my back with my buttocks on the low edge and the lower tips of my shoulder blades at the top of the slope. This is the easier orientation but you’ll see quickly that it is by no means “easy”. If your ottoman is level, that’s fine as long as it has nice padded edges so it doesn’t dig into you. If you choose not to do it in your underwear then add a shelf liner to the surface so you don’t slide.

This workout includes all ranges of motion, Flexion (just from Extension (back bending) to Neutral (straight line) so it’s safe for conditions where flexion is contraindicated) Rotation, Side Bending, and Extension. I incorporate wonderful stretches after working the muscles in all these planes of motion.

I have to admit this is one of my favorite routines. It’s a Bad A_ _ Core workout that energizes me and makes we feel worked in a short amount of time!

The planks are extremely challenging but if you have stiff feet or bunions that make it difficult to curl your toes under for planks on the floor, having your feet elevated makes that part actually easier since you don’t have to tuck your toes under. Remember, the more leg you have on the ottoman, the easier it will be, so position yourself wisely.

 

The two sections that I do face down (opposite arm and leg reach, swimming and swan) are great for strengthening the muscles that strengthen the hips and support good posture. Firing those upper back muscles has the added benefit of stimulating bone growth in the spine.

 

Here’s a full list of the exercises so you can repeat them on your own with your favorite music. Note that as you see in the video – you don’t have to do a lot of repetitions to make it count. If you want to get feedback from me on your technique, purchase a 30 minute online Skype session and I’ll ensure you’re moving safely and effectively!

Go slowly. Be Precise. Breathe. Have fun!

Ottoman Pilates Exercise List

On your Back (face up)

  • Big X Stretch
  • Chest Lift Series
    • Center
    • Oblique twisting toward the lifted tabletop leg
    • Advanced: knees lift, lift, lower, lower, alternating lead leg
  • Finish with Big X Stretch to lengthen the abdominals

On Your Belly

  • Opposite Arm leg reach (ottoman under pelvis and belly)
  • Swimming
  • Final extension hands interlaced reaching toward feet-rotating head as you breathe w/ease
  • Child’s pose/Rest position (knees open wide if you have osteoporosis or herniated discs)

Side Lying

  • Leg lifts (bottom foot on floor, top leg lifts and lowers) Waist positioned at middle of ottoman
  • Side Kick top leg, keep hips stacked vertically.    Shift body so hips at middle of ottoman
  • Hover body parallel to floor and hold (head in line with spine)
  • Top leg lifts and lowers
  • Side-Lying Stretch (shift yourself so it’s comfortable for you, grab top wrist with bottom hand)

Repeat above on the other side

Face Down

  • Planks (first with lower thigh and shin on ottoman) Hold position
  • Add pushups if desired
  • Walk further out so less leg on the ottoman-increased challenge
  • Side Plank (one on each side-move slowly and hold/breathe)

Face Down

  • Swan (begin with breasts/chest hanging over the front edge, hands on the floor, feet on floor against base of the wall) Activate core and legs then Inhale as  you rise, Exhale as you lower
  • Child pose/rest position

 

 

Imagine a studio in 2004 at the El Camino YMCA filled with tiny dancers wiggling joyously as their hair bounces wildly to the beat of the music. With smiles beaming on their six-year-old faces, they giggle while holding hands and twirling in circles. To the side is another beautiful, highly active child. This child is different. She has yet to learn how to talk, loud sounds make her prone to outbursts, and rather than controlled little arms, they often flail, accidentally hitting some of the other children. Integrating this precious child is a challenge, for in the eyes of the others, she is not like them. But as the weeks progress, the children begin to see her as one of their own, one to protect and love. The child’s mom looked on and wished all children like hers could have an experience like this—an experience where they feel cared for, accepted, and free. Oh, the beauty of childhood innocence when looking beyond the visual and embracing not just the person, but the soul.

Today there is a space where young and old alike gather to experience the same joy of movement to music with no judgment, no criticism, and no fear. All levels learn at their own pace and are given the freedom to express themselves with no preconceived idea for perfection. This all-inclusive setting has parents dancing with their child with special needs alongside those labeled “normal.” All feel welcomed, included, and safe. This is pure magic—this is Dance for All.

In 2014, Teresa Maldonado Marchok and Mercy Forde, both fitness instructors, teamed up to create this delightful program. As fitness enthusiasts, they know firsthand how important physical activity is for everybody, no matter what age. As mothers to special needs children, they found it difficult to find classes for their children that were not separate from the community because of their challenges. Their children, just like all children, brimming with equal capability. All they needed was an opportunity to participate. And so, Dance for All was born.

The dance class is run similar to other fitness classes, with Teresa and Mercy demonstrating and instructing a variety of movements and techniques that develop and improve core strength, flexibility, and balance. Students not only learn current dance moves in rhythm with the latest music, but there’s also Pilates mat work, and a closing meditation that allows all to center themselves before leaving the studio. Participants are not only welcome but encouraged to interpret the moves as the music flows. Though they might not all be synchronized, they are all united in spirit and fun.

The program’s mission is “Connecting the Community through Movement,” and this inclusive class allows the unique twofold beauty of the program to shine. First, Dance for All gives the special needs participant the tools to conduct themselves in a movement class, thus enabling integration into other classes as well as a sense of belonging to society as a whole. Second, the class creates a fun environment for the typical fitness participant to learn more about and interact with this precious sub-set. Despite initial perceived differences in thought process and language, the typical student begins to see that each member of the class has dreams and desires, just like anyone.

Dance for All is celebrating its fifth anniversary. What started as a dream has morphed into a beautiful weekly event and a studio packed with participants. Whether dancers come alone or with their children, the feedback has been overwhelmingly positive.

Margie Pfister, who attends class with her adult daughter Ellen, summed up their experience, which many can relate to.   “Amidst the ups and downs of our days, Dance for All has been a positive welcoming spot from the moment we entered the class and are greeted by name.

Through the warm-ups, dance, and cool-down, my daughter and I are inspired to be our best as we encourage others to do as well. With the positive music, and Teresa’s and Mercy’s kind encouragement, we not only feel a sense of belonging, but our posture has improved in our daily activities. By the end of class, we feel a sense of accomplishment, have met new friends, and this world feels like a better place, and we feel better in it.”


As for that bright-eyed child in that dance class so long ago, she is Teresa’s twenty-year-old daughter, Katelyn, and I was privileged to be her dance teacher. Today, she takes all kinds of classes at the YMCA and is a joy to watch as her face still beams while dancing. How fortunate is our community to embrace such a program where students come together as equals and friends. Just as Margie said, this experience makes the world feel like a better place, and all feel better in it.

 

If you want to participate in a joyful experience, come check out Dance for All every Saturday from 1:00-2:00 pm. Since the pandemic, class has been mostly on Zoom, but we’re gradually reintroducing in-person classes at the El Camino YMCA/ 2400 Grant Road, Mt. View.   Contact teresa@pilateswithteresa.com to be added to our mailing list and to confirm if we’re on zoom or in person the Saturday you want to join in.

Dance for All – Ages 8-88 gather in the multipurpose room and unite to elevate awareness, promote community acceptance, and just have fun.

 

 

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Written by Jackie Madden Haugh

Critically acclaimed published author, former columnist for The Los Altos Town Crier,  realtor, dance instructor, devoted mom and grandma…and a dear friend.

 

 

 

 

 

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Written by Jackie Madden Haugh

 

Critically acclaimed published author, former columnist for

The Los Altos Town Crier, realtor, dance instructor, devoted mom and grandma…and a dear friend.

Do you know someone who seems to have 80 hobbies and are always looking for the next one? Maybe you’ve thought, “They must just have too much time on their hands.”  The truth is, they probably work hard at making time for hobbies. Learning a new skill offers a slew of mental, physical and social benefits for people in all walks of life. 

Whether you’re in school, in the middle of your career, living in your golden years, recovering from substance abuse or anywhere in between, finding a good hobby can keep you healthy and enjoying life. Here are five mentally engaging hobbies that can be learned online or with a group of friends.

Learn an instrument

One skill that is good for the mind and helps people express their thoughts and feelings is playing a musical instrument. It can also increase your capacity for memory, strengthen your dexterity and coordination, lift your mood, and boost your self-confidence. Furthermore, developing musical comprehension can improve your communication skills, and playing in a group can strengthen your interpersonal skills. A lot goes into choosing the right instrument, so do your research and pick one that interests you and fits your personality. 

Read

Besides the entertainment aspects, reading is beneficial for people of all ages. Along with being a critical part of child development, reading a variety of topics and genres is an effective way of gaining general knowledge and expanding your vocabulary. It has also been proven to reduce stress and improve cognitive function by boosting memory, concentration and focus, as well as strengthening analytical thinking and problem-solving skills. Reading a traditional book promotes healthy sleep. For those who are interested in writing, reading also helps you become a better writer. 

Write

Similar to reading, writing is beneficial for any age, whether it’s done traditionally or digitally. It engages and stimulates your brain, sharpens your focus and provides an outlet for creatively expressing unresolved thoughts and feelings. Writing can even slow down the aging process, calm the nerves, and ease anxiety and depression symptoms. Additionally, there is a plethora of different forms and subjects to write about, so there’s something for everyone. If you’re looking for a good excuse to unplug from our tech-driven world, opt for writing some of your material by hand

Dance

If you’re looking for a hobby that’s more kinetic in nature, dance may be the one for you. Some of the many benefits include improved mood, positive self-image, increased energy and more neural connections, a big plus as we age! 

There are many ways to increase your skill in dance, whether by taking a class or just dancing to music in your living room. For the former, active agers may have access to dance classes if they’re signed up for a qualifying Medicare Advantage plan. SilverSneakers, a program specializing in senior-focused fitness activities, is included in many Medicare Advantage plans offered by health insurance companies like Humana. Your local YMCA is a valuable resource for Zumba and other movement-oriented activities. The Y offers programs for people of all ages and abilities and always has something fun for those ready to take up a new fitness-focused hobby. 

Volunteer

While volunteering is a great way for retirees to stay physically, mentally and socially active, it has just as many benefits for people in other age groups. Volunteering at a nonprofit (e.g., food pantry, animal shelter, church, museum, etc.) is a great opportunity to step out of the stresses of your personal life and help others. It can also be a base for socializing and building new friendships, enhancing school and college experience, providing better job opportunities, and reducing the risk of Alzheimer’s while helping you age gracefully.  

Keeping your mind engaged is not only helpful, but it’s also essential for anyone who wants to live a long and healthy life. Reading, writing, playing an instrument, dancing and volunteering are all mentally challenging activities that are worth trying, no matter your age or life circumstances. Whether you opt for local classes or go online for free tutorials, find a hobby to make a lasting difference in your quality of life.

Photo Credit: Unsplash  

Cheryl Conklin

www.wellnesscentral.info

We all have our postural faults, especially if we lose focus. Mine is rib flaring, that tendency to jut the bottom ribs forward in a faulty attempt to open the chest or lengthen the body. This often results in excess back tension and pain.

With mindfulness and an awareness of this tendency, I can better control this common error and so can you!

The secret is, no surprise, “connection”.  I like to use the image of 2 vertical bungee cords connecting my front bottom ribs with my pelvis.  Watch the video to test if you’re a rib flarer and learn 2 exercises to help fix it.

For those of you nowhere near me or former clients that have relocated, there is a viable way to create or keep our connection through Pilates!

I’ve been using Skype to reach my clients when they’re on vacation as well as to work with new clients. I particularly enjoy working with users of my BoneSmart Pilates® DVD’s who want some encouragement or personal feedback on their form and technique.

Virtual Skype Pilates means that you can literally do Pilates whenever and wherever you like, while having a qualified instructor like myself, guiding you through your workout, demonstrating as needed, and checking to make sure you’re moving correctly and not risking injury.  You’ll quickly realize that the 2-way conversation is far superior than watching a video. We have an open dialogue and a few laughs in the process. It’s like having a coach and workout buddy in one!  

In addition, you’re not wasting your time searching for just the right workout only to find in the middle of the workout, that it’s the wrong level for you.  You might discover midway that you really don’t like the instructor and there’s no modifications offered for your sore back, shoulder, knee or wrist. You may find that many of the exercises are too easy or too difficult. Having me there to give you feedback live through Skype is a game changer and mitigates all those issues I just mentioned.  As a physical therapist and certified Pilates instructor for the last 20+yrs, I can modify or change the workout to meet your mood, desires, fitness level and health status.  

Still on the fence?  As a summer incentive – I’m offering 15% off for Skype sessions purchased through June 15, 2019. (sessions purchased in this time frame can be used after that date)  Enter code “SKY” at checkout.”

In my 2 decades of running my business I have discounted my products but have never discounted my coaching time.  This is a one time golden opportunity.


You can do this in 3 Easy Steps:

1) Purchase either one or maximum two 30 min sessions at this discount. Each online coaching session is either 30 min or combine two 30 min sessions for an hour long appt. 

2) Schedule your appt. via email with Teresa to secure a mutually convenient time.

3) Download the Skype application to your computer if it’s not there already then at the time of your session – make sure you’re logged in to Skype, grab your mat, have your questions (if any) ready and let’s do it!

So if you don’t know, know you know”!   (from my beloved Broadway show “Hamilton”)

I hope to see you in the SKY(pe)