DO YOU WANT TO
STRENGTHEN YOUR CORE
BUT BACK PAIN KEEPS
GETTING IN THE WAY?

Then our Pilates 101: Get [Your] Back to Health Program
is
perfect for you!

NEXT PROGRAM STARTS APR 14 - JUN 2, 2020

AND IT'S ALL VIRTUAL!

**Only 10 spaces available**

Apply NOW!

Watch the video below to see who the program is for
and decide for yourself if its right for you.

Then scroll down for all the program details!  

STARTING APRIL 14th, 2020!  

Did you know that four out five people WILL have a debilitating episode of back pain at some point in their life? And that it usually happens in your 40's or 50's?

Pilates 101: Get [Your] Back to Health is a one-of-a-kind 8-week program that delivers safe, yet highly effective Pilates-based core strengthening exercises that are easy on the joints, designed to lessen back pain, and help improve your flexibility and posture. 

This program is more than just a class - it's a learning experience that will leave you feeling confident and empowered about how to exercise properly and NOT hurt your back!  

Who This Program is For:

  • You're aged 40+ and want to get a stronger core, but are fearful because you have a "bad back".  
  • You're always injuring or "tweaking" your back when you exercise (hint: knowing how to use your core and breathe more effectively can stop this dangerous yo-yo pattern).  
  • You're worried about getting older - and you're looking for a safe and sustainable exercise system that won't make your back worse and will keep you strong and healthy.
  • You're tired of searching Google or YouTube for the "best core exercises" and getting either injured or disappointed. It's time to learn from experts - and learn to strengthen your core the RIGHT way - in the safest, most effective way possible.


What You'll Get:

Less Back Pain and Stiffness Better Posture Confidence to move and exercise without hurting your back Improved Flexibility and Mobility

In this 8-week program, you'll learn specialized, foundational, core-focused exercises that are designed to not only strengthen your core from the inside-out - but that will help you learn to move the right way - so that you never have to rely on pills, injections, or procedures again! 

Still not sure if it's right for you? Listen to Dr. Carrie (back pain and Pilates expert)...

**This program is by application only and limited to just 10 people**  


PROGRAM DETAILS:

Eight 1-hour Sessions starting Apr 14th - Jun 2nd 2020

Every Tue from 6-7pm

Private Facebook group for accountability
and to get your questions answered between sessions

Printed handouts and video recordings of ALL
the content and exercises (that you keep for life)

Paced education and instruction for a healthier back and stronger core!


THE PROGRAM SCHEDULE:


April
14


WEEK 1


WHAT CAUSES BACK PAIN?

  • Basic anatomy of the spine and how this knowledge helps you better understand back problems. 
  • Why so many people are dealing with back problems. And why common medications and procedures don’t work.
  • How posture and too much sitting impacts back pain and the health of your spine.
  • CJ's number one exercise for back pain relief and prevention.

April
21


WEEK 2


CORE STRENGTHENING BASICS

  • What makes up your deep, central core exactly? (Hint: It’s NOT 6-pack abs).
  • Proper breathing to access your deep core and make it more effective.
  •  Your “extended” core – all the muscles that are essential for keeping your spine strong and healthy.
  • CJ's favorite core “prep” exercise to fire up the abs.

April
28

WEEK 3


GET TO KNOW YOUR ABS & MOBILIZING THE SPINE

  • Welcome to Pilates! Learn the very basics and essence of Pilates.
  • Why “Mobility before Stability” is important (and often a missing link in other exercise programs).
  • Learn basic exercises to wake up your Abs and Mobilize your Spine.
  • Learn easy ways to keep your spine mobile throughout the day to eliminate stiffness.

May
5

WEEK 4


HIPS, GLUTES, & HAMSTRINGS

  • Meet your "power house" and why it's so important.
  • Hamstrings... to stretch or not to stretch?
  • Your Hips don't lie - especially when it comes to stability.
  • Learn basic Pilates-based exercises that target these areas along with modifications based on your level.

May
12

WEEK 5


STRONG BACK AND NECK

  • The importance of "thoracic extension" and how it relates to your neck.
  • How to fix a “text neck” and reverse hours spent looking at your phone or tablet.  
  • What your lower back posture has to do with your neck alignment.
  • Learn basic Pilates-based exercises that target these areas along with modifications based on your level.

May
19

WEEK 6


LATERAL LINE, OBLIQUES, AND ROTATION

  • Why rotation is such an important function of the spine.
  • Learn how to properly twist without hurting yourself.
  • Learn CJ's all-time favorite rotation exercise.
  • Learn basic Pilates-based exercises that target these areas along with modifications based on your level.

May
26

WEEK 7


FUNCTIONAL PILATES: HOW TO USE PILATES IN EVERY DAY LIFE

  • How to find your "Pilates posture" in every day situations.
  • How to use Pilates to have less fatigue when you have to stand for long periods.
  • Balance - Pilates keeps you from falling over.
  • Breathing - how to be more mindful about your breath and how it connects to your core.

June
2

WEEK 8


RE-CAP, TAKE-AWAYS, AND FINE-TUNING

  • Take a look back and review everything you've learned (you'll never think about posture in the same way again).
  • Putting it all together and last-minute problem-solving.
  • Resources for continues success.
  • Happy Graduation!

​Can't make every session in person? Not a problem!  

We have a private Facebook group for you to ask questions between sessions. You receive handouts and videos of everything we cover - even from weeks you have to miss in person - that you get to keep for life!  

No Facebook? Don't worry - you'll also receive copies of everything by email.


**This program filled in 2 weeks last time - so don't wait too long to apply.*


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