Zhanna.Studio.Pilates

06/12/2021

Private class specials only in December. Welcome!

25 days left ❄️🎉

01/11/2021

Teaching Pilates is more than just making people fit 🔥
It allows me to guide people from where they are to where they want to go 🏃🏼‍♀️ 🏋️ 🧘‍♀️
When people come to my studio they never leave the same person they came in as 💃🏼
That is because Pilates is a movement meditation too.
They leave taller, brighter, more connected to themselves. 🙏🏻
I love Pilates and I love teaching. 🎈
And what do you love? 👏🏻

31/10/2021

Only one Pilates equipment class:
✅ can have you feeling stronger, longer, and leaner
✅ can relieve you of muscle tension
✅ can release your mental stress
One class 🎈
Pilates equipment classes create sustainable and lasting change that will help you feel and look your most confident 🏃🏼‍♀️ 💃🏼
Whether Pilates is second nature to you, or if you’re a beginner, a mom, business woman or both… Pilates is for you 🌸

30/10/2021

Good plank starts with connection 💪🏻
I help you connect your arms to your torso in order to distribute the force so that you are not just “hanging” on your wrists but feel the whole arm together with your back and core.
Have you ever felt wrist pain after planks? (I have ☹️)

28/10/2021

28/10/2021

I had migraine yesterday 🙄🔨
Those who know they know. You can’t do anything. Just rest. In a dark and quiet room. And wait. And wait some more.
But it slowly receded and what did I do in the evening? Yes. Workout. Just 15 mins of spinal movement and some myofascial release. Why?
Because HABIT 👊🏻🔥
First you work on turning your bad habits into good habits then good habits work for you 💪🏻

27/10/2021

I feel so good when I exercise 🤩🤩
That is the main reason I workout. And getting a strong and good looking body on the way is an extra benefit 🙏🏻
Mind and body together forever 😁
Come over and try Pilates with me 🤗

24/10/2021

More and more MEN are starting Pilates. Here’re 4 benefits:
1️⃣ STRENGTHENING OF ALL MUSCLE GROUPS The workout focuses very specifically on muscles, ligaments and tendons to build strength and maintain flexibility. This not only helps our overall strength but also is what makes the workout so uniquely challenging 🔥
2️⃣ REDUCING STRESS Physical tension and emotional stress have been linked directly to high blood pressure, heart disease and a range of other health issues in men. 👀
3️⃣ FLEXIBILITY Improved flexibility helps increase your mobility over time, this is specifically important to maintain as you age 👨🏻
4️⃣ IMPROVING PERFORMANCE IN OTHER SPORTS Cristiano Ronaldo and Serena Williams are just two of the many professional athletes that have spoken about the benefits of Pilates to keep them injury-free and at the top of their game 💪🏻
I’ve personally had the honor to teach 2 men over my 3 years of practice. 🥳🤩

22/10/2021

I love my silk bag 💓
Any ideas what I keep there?
The answer in my story soon 😀

21/10/2021

If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young. 🔥
Move your spine. And here’s my favorite prop Le Foam Roller 🔥

20/10/2021

I’m myself work in progress in many fitness aspects and I’m slowly getting there, to my perfect shape (functionality, strength, flexibility ✔️ ). But I noticed such a difference, already, after (just!!) 3 weeks of Pilates exercises (almost every day).
I’ve taken the before pictures and I’m sure I’ll see a visual result as well (not looking at it now, I’ve decided to give myself at least one month)
And how much do I exercise per day? Minimum of 15 mins, most often 30 mins. I do lots of spinal movement (rotation, flexion and extension), weight bearing on hands and lots of hip mobility.
That’s it. Very basic. And still I see d big difference. 🥳
15 minutes per day guys! Do your homework! 💪🏻

23/03/2020

Love it! Highly recommended 💕👌🏻

A gentle and soothing guided relaxation and visualization for pregnancy.

21/01/2020

How to exercise while pregnant 👇🏻👇🏻👇🏻

Carolyne Anthony's Teaching Tip of the Week-What are some of the things you can do during pregnancy that could perhaps prevent a DR from happening?

First of all, intensity. Take it down a notch or two. In fact, dial it all the way down. Your hormones are making sure that you are supple. Suppleness is not a weakness but a strength. Think "bungee cord" If you trust a bungee cord to hold you when you jump off a cliff, then trust that your pregnant body is going to keep you intact.

Secondly, building muscles- the increase of your hormones is impacting your connective tissue. This in turn impacts the ability of your muscles to build bulk. It is,in a way your body's defense against being too strong and tight at the time of birth. So drop the heavy resistance.

Third- isolating any muscle group is probably not a great idea. Whole body movement is better at this time. This ensures even "pressure" on all the muscles. After all, your extra strong bicep is not going to help push the baby out.

Which brings me to the next point about isolating and strengthening. The abdominals and pelvic floor do not necessarily need to be strengthened unless you have a problem in this area. The stronger and tighter you are in these areas, the more problems you may experience during labor and delivery. The body is doing it's best to open and release. especially towards the end of the pregnancy.

More to come. We will connect the dots as we go along.

29/11/2019

Mammamage specialist, leg. Pilates instruktör, PT, bjuder på gratis bedömning av bäckenbottenaktivering och diastas.
✅✅
😮Har du glömt att ta hand om din bäckenbotten efter förlossningen?

😮Misstänker du att du har en muskelsepration i magen?

Jag kan hjälpa! Kom för en gratis bedömning (10 min lång) och få svar på dina frågor.
Begränsad antal platser, så först till kvarn 👌🏻

19/09/2019

Mermaid on Pilates reformer

18/09/2019

Mermaid on the reformer. My favorite exercise ever 🥰

13/09/2019

Core and spinal mobility work on Spine Corrector