motivation – The Lifetonic Club

Whether you’re a member of The Lifetonic Club, have downloaded one of my free resources or follow along on my YouTube channel, today I’m sharing a few quick tips to help you stay on track with an at-home workout.

a pilates mat set up for an at-home workout.

Why pilates is perfect for an at-home workout

Unlike other types of fitness programmes, pilates lends itself particularly well to an at home environment because it’s uniquely non-competitive and also encourages you to be full of mindfulness on the mat, which means that you don’t necessarily need to lean on the support of others in the moment.

Outside of that, we have our TLC Facebook Community Group where we connect for support, motivation and inspiration. This is a wonderful community who will cheer you every step of the way to reach your pilates goals!

So whether you’re just getting started with an at-home workout practice, or have been at it for a while and are looking for some extra motivation to set yourself up for success, the tips below will help you to stay on track and get the results you signed up for!

Tip #1: Wear what you feel most comfortable in

The beauty of home workouts is you don’t have to get dressed in the latest activewear to get on the mat! You can wear whatever you want!

I’ve been known to work out in my pajamas and you’ll often see me on Instagram sneaking in 10 minutes of pilates here and there in my jeans!

Some days jeans are fine but on other days changing into actual workout clothes gives me a boost that encourages me to show up with more intention and focus on my mat.

Remember in The Lifetonic Club we’re on the mat to tune into how we feel, so pay attention to this during your workouts, and choose to wear something that works best for you!

And definitely don’t be fooled by the influencers on Instagram who make it look as though you need to have dropped several thousands of pounds in Sweaty Betty to ‘look’ the part.

You don’t.

Tip #2: Create at-home workout triggers

In The Lifetonic Club I talk a lot about using triggers to help motivate and encourage you to get on the mat. These can be especially useful with an at-home practice.

I often encourage our members to try and create a small space that they use just for their pilates practice. This space can act as your visual trigger to get on the mat.

The more you do pilates in this space, the more you associate this space with pilates. This can serve as a powerful way to ‘anchor’ the practice in your brain and help you to develop the habit of getting on your mat.

And if that doesn’t work for you, you can also just keep your mat rolled up somewhere you can see it. This is something I’ve done for years to remind me that those positive, feel good vibes are only a 15 minute workout away.

And this isn’t just a crazy idea – research shows that if you are looking to integrate a new habit into your life, then you need to make the cue, (in this case your mat), a big part of your environment.

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Tip #3: Think simplicity

It’s easy to think that you need all kinds of equipment at home to get a good workout but that simply isn’t true! We’ve found in The Lifetonic Club that the more simple you keep your routine, the more likely you are to stay consistent – and consistency leads to results.

Nearly all of the workouts within The Lifetonic Club use your bodyweight to build strength and don’t require expensive equipment or an elaborate set up.

So if you want to stick with your routine for more than a few days – keep it simple.

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Tip #4: Have a plan

In The Lifetonic Club, members benefit from a clear plan and calendar to follow from home, helping them to skip decision fatigue. When you are busy and feeling a little low on energy, not having a plan can be a real barrier to getting on your mat at home.

Also, a quick search on YouTube and Instagram will pull up thousands of free workouts and it’s hard to know where to start (and also who’s qualified to teach what!).

Each month in TLC, I put a calendar together so as members know what to do each day, how long they are going to need and how they can track their results.

If you’re a member of The Lifetonic Club, then you’ll also benefit from the coaching I provide inside our private Facebook Group. I go live 2 to 3 times a week where I teach you all about movement, motivation and mindset. All the things that I love and that help drive a successful at home practice that’s going to get you those all important results.

I’m also working towards both my qualification in stress management and wellbeing and my Level 4 pilates (always busy!), so I’m in the Group regularly sharing ALL my learnings to help you build strength, lower those stress levels and help you feel great in ways that will bring about those long term results.

Ready to build your own at-home practice?

Then join over 400 others who have completed my easy (and FREE), 21 days of pilates challenge to see if it’s for you.

Each workout is only 10 minutes and everything is delivered straight to your inbox to do in your own time.

Just sign up below to get started today!

I’ll see you on your mat soon

Love Julie x

an image to support a blog post on the best pilates props — Learn about the top 10 best props to take your pilates from good to great!

Whether it’s 10 minutes or 60 minutes, the best thing about pilates is that you can get everything you need from a session without any pilates equipment, making it super accessible and easy to get started.

BUT what happens when you’re looking to take things up a notch?!

Enter pilates props (think small equipment); things like the overball (small ball), therabands, light hand weights, the pilates magic circle, a yoga block can all add variety to your matwork, helping to keep them fresh and exciting.

Pilates props also help to isolate or engage specific muscles, and can foster “a-ha” moments even during the most familiar exercises. Like the springs on a Reformer, props can provide support and stability or offer more challenge, depending upon the movement being performed and how they are used – they are also just really good fun, which is what workouts should be!

Here are some of the most commonly used pilates props and how to use them.

1. Foam Roller

The best friend of a lot of sporting professionals and physios, the foam roaller is widely known as a rehab tool designed to smooth out your fascia. As it has a wobbly surface, it’s brilliant for challenging balance. In a vertical position, you can lie on it and try Arm Circles, Single Knee Fold, Toe Taps, or Dead Bug to get those core stability muscles firing. Or turn it horizontally and rest your pelvis on the Roller while spine curling, working up to Bridge. Placed beneath the shoulder blades, it’s fantastic for supporting curl ups and oblique twists and facilitates spinal extension – amazing after being a desk all day!

2. Light hand weights

In Pilates, we use light hand weights to keep the emphasis on the entire body. One- or two-pound weights add challenge to the Standing Arm Series and just about any of the mat repertoire – yes even single leg stretch! Many Reformer exercises, from Coordination to Rowing to Backstroke, can be done on the Mat using Hand Weights.

You’ll find these being used in my Foundational and Core mat classes, Total Barre and also my HIP Pilates class. Brilliant for toning the upper body and building strength in the core (and in the case of single leg stretch, co-ordination too!)

3. Theraband

Probably the most versatile of all the pilates props, it is a long, stretchy band that’s available in varying levels of resistance, and is great for stretching the hamstrings and lower back while lying on the Mat – it was in deed a life saver for me when I suffered with my chronic low back pain. I’d use mine to stretch my hamstrings twice a day. The band can add resistance and challenge in so many of the mat exercises including the Side-Lying Leg Series, and it provides support and stability in exercises such as the Roll Up, Roll Back, and One Leg Circle.

Again you’ll find the theraband in my mat classes and also my Barre class.

4. Overball

Probably my favourite pilates prop, the overall is a dream piece of kit for wakening up the surrounding muscles of the inner thighs, ankles, or palms when it’s placed between any one of these parts. It’s also a great for challenging stability and getting those deep core muscles to fire when placed under the pelvis (love doing toe taps this way) and provides a great modification tool when placed under the thoracic spine to help with curl ups.

Try this Pilates for Beginners workout using the small ball.

I also use it in prenatal behind the mid-back to avoid my ladies lying supine (flat on the back) for an extended period of time.

I run a specific pilates with the small ball classes – check my schedule for more information and to book. This is the piece of kit to give you serious shakes and wobbles!

5. Tennis ball

Joseph Pilates invented several small pieces of Pilates equipment specifically to engage and work the feet, most famously the Foot Corrector. The small size and firmness of a tennis ball makes it ideal for waking up the feet. Try rolling the sole of your foot over a tennis ball while standing or seated (try it whilst you’re working at your desk to keep your feet mobile!).

Tennis balls can also be placed under tender areas such as the hips or shoulders for a static stretch or gentle rolling massage.

You will have seen the tennis ball in use during tennis ball rising in my mat classes (we also use spikey balls, which we’ll talk about next).

6. Franklin ball (spikey ball)

These small, inflatable balls are used to massage and wake up the muscles and fascia. Placed beneath the pelvis, lower back, shoulders, or other tight or sore spots, spikey balls work with the body’s own weight to release tension. These balls can be used for static holds or you can slide them back and forth across the fasciae for a self-massage.

Again I’ve used these quite a lot in my matwork classes and last year attended an Art of Motion teacher training course on the slings system with the wonderful Katherine Pentecost. This training class was focused on using these little pieces of wonder to help you find glide and release through your fascia system.

7. Pole

I’ve only ever used the pole in Reformer sessions, but they are so effective when added to exercises like the classic Roll Up as it adds resistance and a challenge on the way up from the floor and contributes to a great stretch in the forward rounding position.

8. Magic Circle

I would have said that this is the most well known of all the pilates props, but I think in recent years there has definitely been a shift more towards the overball in its place. Still, this deceptively simple tool has endless uses and is a firm favourite of mine – you cannot get a better inner thigh workout!

It’s a resistance based circle that you can hold between the ankles, thighs, or palms for finding the mid-line or your ‘centre;’ an important pilates principle (think of the phrase “naval to spine”). The Magic Circle can also create instability (the same way an overball does) when balanced on the floor beneath an outstretched hand in the Side-Lying, or Side Kick Kneeling, or under the ankle of the stationary leg in the One Leg Circle. There’s also an entire standing series performed with the Circle placed above and between the ankle bones — a major balance challenge.

9. Chair

Did you know that many pilates exercises can be modified so that they can be done in a seated position? Sitting upright is especially beneficial for beginners, as it encourages length in the spine (the same effect can be achieved by sitting on a Foam Roller or a Yoga Block). Try Spine Stretch Forward, Spine Twist, or the Saw, for starters. Bonus: you can do these on an airplane or at your desk.

10. Yoga block

In yoga classes, blocks are commonly used to bring the floor closer to you in Forward Folds. In pilates, these firm but not rigid foam blocks can take the place of a magic Circle or an Overball. They can prop up the sacrum in a Bridge and provide a useful perch in any of the seated exercises. Lightly hugging a block between the hands in Single Leg Kick engages the back muscles and upper arms. And can also be used in place of a cushion for the Big Squeeze.

Try adding props to your Mat work and see if it doesn’t challenge you in interesting ways and reveal new information about the exercises and your body.

Hope to see you on the mat!

P.S. Have you grabbed your FREE 20 minute Strength & Stretch pilates workout yet? It’s perfect for beginner level right through to advanced and will give you just the release you need in your body if it’s feeling tight and out of balance. Grab it by clicking here now.

Recently in my membership, I was asked a question around how to keep consistent and motivated with your at home pilates workouts. I know from teaching hundreds of clients over the years that it can be hard to stay on track when we’re so busy and when life is so up and down.

So today on the blog I’m sharing the 5 simple steps I encourage my clients to use to get their fitness mojo back and to stay on track with your home workouts:

1. Change your perspective

One of THE most important things you can do is to think about how you want to feel and let that be your driving force. For example you might want to feel happier, more energetic, less stressed, less achy in your body etc.

This puts more of a focus on the intrinsic factors of motivation, i.e. doing something because you enjoy it and enjoy the way it makes you feel

versus

the external factors of motivation ie. doing something for reward, praise, or a sense of obligation. For example thinking that a workout has to be 60 minutes and a sweatfeast to be effective. Or you have to crunch X amount of calories to earn that bacon roll for breakfast (you don’t by the way). This sort of thinking can easily lead to

2. Set a goal

If you’re out of the habit of exercising, it can seem like climbing a mountain in flipflops to get back into it right?!

I’ve found from experience that the easiest thing to do in is to focus on one thing that will support your wellbeing each week.

It could be something as simple as drinking more water each day or having the cupboards stacked with healthy snacks – just make sure it seems do-able for you and the season you’re in. For me writing it down and putting it somewhere I can see it helps me stay on track. I encourage you to do the same.

Try this 15 minute Warming Core Pilates workout

3. Schedule a regular time

Find a time that works best for you. Ask for help or support from partner if you have kids. Schedule it in your calendar and set a digital reminder. Focus on how the action you’re taking is going to support you to feel the way you want to feel. Try and stick to the same time each week to build the habit in your brain (neurons that fire together, wire together). Eventually you’ll just start to roll out your mat, fill your water bottle or reach for the healthy snacks on auto pilot.

For me, it’s always been about finding super simple ways to get my workouts in, without having to move heaven and earth in the process (how much kit do you need to get to the gym!).

I became a big fan of doing just 15 minutes of pilates when my Dad was diagnosed with terminal cancer and I had zero time to myself – this just fitted easily into my day and I was amazed at how quickly and easily I built strength and was able to calm myself.

It was a real game changer for me and an easy way to take care of myself during a really stressful time.

4. Think fun and variety

You need variety to stay motivated plus a workout should be fun and enjoyable; something you look forward! That’s why I add fresh new content every month to the membership library with different themes and fun ways to enjoy pilates and look after your body and mind.

5. Get a work out buddy

It can help to have an accountability buddy if you’re working towards a goal. Time to phone your bestie! In my membership community, we encourage and motivate each other though our private Facebook group.

There is no end of support, encouragement and good vibes. I am always so humbled to check in to the group and see just what a safe, supportive and uplifting space it is. It’s the first place I go when I feel my fitness mojo waning!

When you make the time to invest in your health everyone you come into contact with benefits but most of all, you benefit yourself and you are SO deserving of that.

So, set yourself a goal right now and give my 20 minute Strength and Stretch Pilates workout a go over the weekend – why not challenge yourself to do it 3 times over the next week and feel the benefit of what a quick workout can really do for you. Just select the link and it’s yours!

Will you let me know your thoughts if you try it?

I know you can do it but if you need an accountability buddy let me know!

Am cheering you on.