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LB Fitness Lab

Some journeys start at the body level enhancing the strength, flexibility and confidence keeping it

01/27/2022

Pilates Exercises for Strengthening the Back Using a Stick

In this 30 minute workout, we will focus on exercises to strengthen the back so we can maintain the verticality and the correct posture and alignment in all planes of motion. We will use a stick and light weights.

Functional Fitness is possible at any age with consistency and efficient resistance training. In this workout, we practice exercises inspired by the Pilates Method and Yoga to gain control over the body and make it stronger. As a result, we improve balance, flexibility, stability, coordination, and range of motion.

In our training, we apply the qualities of Mindfulness meaning that we train with awareness, attention, intention, focus, kindness, patience, compassion for the mind and body which help us to stay grounded in the present moment, develop control over the body, and movement and enhance the mind-body connection.
The classes are open to all levels of fitness as we start slowly with awareness of the breath and slow pace warm-up and move gradually to more complex and compound exercises.
We use weights and various props to enhance resistance.

https://youtu.be/y05bxWw_T7I
Pilates Exercises for Strengthening the Back Using a Stick

In this 30 minute workout, we will focus on exercises to strengthen the back so we can maintain the verticality and the correct posture and alignment in all ...

01/24/2022

Pilates Routine for the Back and Triceps

The triceps work with the back muscles so we’ll train them together. The triceps are the most used muscles in the body for most of our daily activities: from smaller moves like brushing the teeth, to holding a baby, pushing a door to open, and doing push-ups on the mat.
The upper back muscles and lats form the largest areas of the upper body and therefore essential in hypertrophy and fat loss workouts It is so it is important to train our back muscles for posture because most of us sit all day long at work, and our shoulders tend to roll forward. One way to improve the posture is to have a strong back.

During our sessions with we follow the Pilates Method and the qualities of Mindfulness: attention, intention, awareness, focus, kindness, patience, compassion for the mind and body.
The classes are open to all levels of fitness as we start slowly with breathing exercises and slow pace movements and move gradually to more complex and compound exercises. We use weights and various props.
We notice the muscles that are working during each exercise paying attention to the connection between mind and body.
During the sessions please listen to your body and only do the exercises that are fit for you. With each workout, the muscle strength and the body become stronger.
https://youtu.be/475r4gkfYq8

The triceps work with the back muscles so we’ll train them together. The triceps are the most used muscles in the body for most of our daily activities: from...

11/27/2021

Gentle Active Recovery with Pilates and Yoga

Research shows that the recommended number of rest days per week depends on the type and intensity of your training, but one to two days per week for advanced and beginners (respectively) is a safe bet. Why beginners? Because beginners are not yet accustomed to maintaining a 4-5 day routine.

The best way to take a rest day is to engage in active recovery like this gentle recovery routine that we are practicing today, versus spending all day on the couch. We will loosen any tightness and allow circulation to flow without breaking a sweat. Our body and mind both need time to recover in between more intense workouts. It is up to you to decide when that time is for you.

During our sessions, we follow the Pilates Method and the qualities of Mindfulness.
The classes are open to all levels of fitness as we start slowly with breathing exercises and slow pace movements and move gradually to more complex and compound exercises.

https://youtu.be/ELZLwAh0c4o

Active recoveryResearch shows that the recommended number of rest days per week depends on the type and intensity of your training, but one to two days per w...

10/24/2021

30 minute Pilates and Yoga Stretching for Hikers

For hikers, there is always a reason to hike in any season. As we carry weight on the back for miles in uneven terrain we also have a need to stretch along the way or at least at the end of the hike. To be able to enjoy the hike and be injury-free we should create a stretching routine with dynamic stretches before the hike and static stretches after.
Today we will use a hiking pole, a stick, or improvise with a long umbrella.

During our sessions, we follow the Pilates Method and the qualities of Mindfulness.

https://youtu.be/aOTTGdB83Ug

The classes are open to all levels of fitness as we start slowly with breathing exercises and slow pace movements and move gradually to more complex and compound exercises.

For hikers, there is always a reason to hike in any season. As we carry weight on the back for miles in uneven terrain we also have a need to stretch along t...

10/16/2021

Get the power back with the Best Pilates Exercises
for the Under Butt

We'll integrate the Pilates exercises for the under B***y in a 30 minutes workout.
This is a follow-along session.

You can use weights and /or a toilet paper roll :) so you can shape and sculpt the muscle better. Awareness of the mind-b***y connection is key in this area.

During our sessions with we follow the Pilates Method and the qualities of Mindfulness.
The classes are open to all levels of fitness as we start slowly with breathing exercises and slow pace movements and moving gradually to more complex and compound exercises.

https://youtu.be/UZchk8oUW80

We'll integrate the Pilates exercises for the under B***y in a 30 minutes workout. This is a follow-along session. You can use weights and /or a toilet paper...

10/09/2021

Hip Mobility Routine
with PILATES and YOGA

How do you feel about your hips? Are they tight? Stiff? Painful?
These hip mobility exercises will help you loosen up.
So, what exactly is mobility and why is it important that we come back to this session after session?
Quite simply, mobility can be defined as the range of motion that you use in the present, not the one that you used to have when you were a child or a teenager. If you look at a baby they squat with ease all the way down and come up in seconds and they can repeat the same movement over and over again. How about you? if you need to pick up something from the floor, how easy it is for you?
So mobility is the range of motion that you have in this moment.

It’s the foundational movement. To maximize our mobility potential, we need to have adequate ranges of motion, strength through our ranges, and maximum control of our individual joints. Only then we can function well, produce smooth coordinated motion and distribute forces evenly throughout the body.

Functional Fitness is possible at any age with consistency and efficient resistance training. In this workout, we practice exercises inspired by the Pilates Method and Yoga to gain control over the body and make it stronger. As a result, we improve balance, flexibility, stability, coordination, and range of motion.

https://youtu.be/lodlDaF9zyo

How do you feel about your hips? Are they tight? Stiff? Painful? These hip mobility exercises will help you loosen up. So, what exactly is mobility and why ...

09/29/2021

PILATES Upper Body Stretching and Tonning
30 minute follow along traning

Today we'll use a long towel and weights ( if you want). During our sessions, we follow the Pilates Method and the qualities of Mindfulness.

The classes are open to all levels of fitness as we start slowly with breathing exercises and slow pace movements and moving gradually to more complex and compound exercises.
We notice the muscles that are working during each exercise paying attention to the connection between mind and body. We become aware of the connection between relaxation and effort as each cell of our body internalizes this memory developing new habits. We notice how the muscles and breathing adapt to effort by training them daily and we become aware of eliciting the relaxation response when we need it to calm the body and mind.
During the sessions please listen to your body and only do the exercises that are fit for you.

https://youtu.be/iSAvHc3WnOs

Todays we'll use a long towel and weights ( if you want). During our sessions with we follow the Pilates Method and the qualities of Mindfulness. The classes...

09/26/2021

Glute Burn with Pilates
from Aesthetics to Functionality
All levels welcome

https://youtu.be/4loHh_HP-i8

A strong and sculpted butt is the secret to improving overall health. If you are an athlete, a strong butt is about speed, power, and sports performance, while also decreasing the risk of injury. Our glutes made up of the gluteus minimus, gluteus medius, and gluteus maximus, are the largest and strongest muscles in your body when we train them regularly. Otherwise, they shrink and they turn into a pancake butt. While esthetics helps with confidence, a better behind isn’t just about aesthetics :).

So how do we build a stronger butt? Squats are a good place to start. But if we really want to get your b***y rock solid, it’s a good idea to incorporate weights, resistance bands, stability balls, and the magic circle into our glute workout. In this workout, we'll do butt exercises from squats, lunges, glute bridges, leg lifts and more.

A strong and sculpted butt is the secret to improving overall health. If you are an athlete, a strong butt is about speed, power, and sports performance, whi...

09/10/2021

Improving Strength and Flexibility with Pilates
30-minute training

In this training, we focus on strength and flexibility exercises to increase muscle strength, maintain bone density, improve balance and reduce joint pain all - as we keep an optimal range of motion.
A strength exercise is any activity that makes our muscles work harder than usual. For this, we can just use the bodyweight or employ resistance bands and weights.

In between strength exercises, we practice the flexibility exercises with lots of stretching to improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity and to maintain the optimal range of motion.

Functional Fitness is possible at any age with consistency and efficient resistance training. In this workout, we practice exercises inspired by the Pilates Method and Yoga to gain control over the body and make it stronger. As a result, we improve balance, flexibility, stability, coordination, and range of motion.

In our training, we apply the qualities of Mindfulness meaning that we train with awareness, attention, intention, focus, kindness, patience, compassion for the mind and body which help us to stay grounded in the present moment, develop control over the body, and movement and enhance the mind-body connection.

https://youtu.be/JJK4h42rOnA

In this training, we focus on strength and flexibility exercises to increase muscle strength, maintain bone density, improve balance and reduce joint pain al...

08/29/2021

Curious about Pilates?
Pilates for Beginners.
30 minute

Whether you are a fitness aficionado or just a curious beginner, this class will introduce you to basic Pilates. You will find more classes like this on my youtube channel that will support your health and fitness journey going forward. Please subscribe and you have unlimited access to all the sessions on this channel that cover stretching, flexibility, mobility, strength, conditioning, motivation, and more…
For those of you who would like a personalized individual session or training please contact me directly.

Who can benefit from these classes?
These classes are open to people at every fitness level and ability, who want to get fit and healthy from the comfort of your own home with the convenience of your schedule.
Beginners who are looking for motivational instructions and guidance to start their health journey.
Fitness aficionados from all over the world are looking for support, motivation, and accountability.
Anyone who wants to try new classes every day without paying for gym memberships.
Individuals who enjoy working out in a supportive and fun community via the LIVE or recorded sessions.

https://youtu.be/f5GZGrGq6-Q

Whether you are a fitness aficionado or just a curious beginner, this class will introduce you to basic Pilates. You will find more classes like this on my y...

08/24/2021

Progressive Muscle Relaxation
Bring your mat and let's practice together :)

Progressive muscle relaxation is an exercise that relaxes your body from head to toes and the mind by tensing and relaxing muscle groups one by one throughout your entire body. We will tense each muscle group vigorously, but without straining, and then instantly release the tension and feel the muscle relax and notice the difference. We’ll hold the tension for 3-5 seconds for each muscle and then release it. Breathing is important and as we squeeze and tense the muscle we breathe in, then we hold the breath and we relax the muscle we release the oxygen and we breathe in that space. If you experience any pain or discomfort at any of the targeted muscle groups feel free to skip that step. Another important step is to visualize the muscles throughout this exercise being mindful of the muscles tensing and realizing that tension into a wave of relaxation.

During our sessions, we follow the Pilates Method and the qualities of Mindfulness.
The classes are open to all levels of fitness as we start slowly with breathing exercises and slow pace movements and moving gradually to more complex and compound exercises.

https://youtu.be/ncBZkhNukEA

Progressive muscle relaxation is an exercise that relaxes your body from head to toes and the mind by tensing and relaxing muscle groups one by one throughou...

08/06/2021

EXERCISE HELPS YOUR MEMORY AS YOU AGE

And, according to a Harvard Medical School report, the powers of brain-boosting exercise extend beyond just blood flow. Exercise can also enhance memory indirectly because, when you exercise, you tend to sleep better, improve your mood and reduce stress and anxiety — all issues known to cause or contribute to cognitive impairment.

You can read the whole article here
https://blog.myfitnesspal.com/exercise-helps-your-memory-as-you-age/

Another reason to exercise: It boosts blood flow to your brain and improves memory function as you age.

08/03/2021

Intro to Elastic Bands and Pilates Exercises
30-minute workout follow along
with elastic bands

The elastic bands come in different strengths and can enhance our workout by adding more resistance to the exercises or performing deeper stretches.

Resistance bands are a go-to because they are easy to use and super versatile for a great full-body workout—or simply do resistance band exercises for arms, legs, or any parts of the body. If you are new to strength training or recently recovering from an injury, resistance bands can be a great way to ease back in.

Resistance band exercises for arms can be great for not only building strength but also increasing mobility and flexibility in your upper body.

Resistance bands can also be a great travel tool if you're looking for ways to squeeze in a workout while on the go. They fit in your pocket or in your purse :) Plus, they are a fairly inexpensive investment.

https://youtu.be/1UqCNixWCz4

The elastic bands come in different strengths and can enhance our workout by adding more resistance to the exercises or performing deeper stretches. Resistan...

07/25/2021

At 71, she weighed 90kg (14st 4lb), and had rising blood pressure and kidney troubles. She was also on medication for cholesterol and acid reflux, and her doctor wanted to double the dose.

Her daughter, Michelle, expressed Macdonald’s dilemma bluntly. “You’re going to end up like your mother did in a nursing home!” she told Macdonald. “And people are going to have to look after you. Do you want that?”

Joan Macdonald faced growing health problems before she began lifting weights, shattering preconceptions about what’s possible in your eighth decade

07/18/2021

Going hiking? Try this...

https://youtu.be/LYnSCGJTvhQ

Functional Fitness is possible at any age with consistency and efficient resistance training. Check out our classes for all ages and fitness levels.

Please SUBSCRIBE BUTTON and SHARE it with friends and families.

Together we are stronger!
THANK YOU for following us and supporting us.

LB FITNESS LAB

We are on INSTAGRAM https://www.instagram.com/lb_fitness_lab/

LIVE on Tuesdays at 8 am New York Time ( EST US Time)

FB Group la https://www.facebook.com/groups/240167213897091/
New York – Bucuresti

Going hiking? Try this...Functional Fitness is possible at any age with consistency and efficient resistance training. Check out our classes for all ages an...

07/15/2021

Functional Fitness is possible at any age with consistency and efficient resistance training. Check out our classes for all ages and fitness levels.
Here is the
30-minute Full Body Stretching with Yoga and Pilates https://youtu.be/h_2VrG_pa4Q

Please SUBSCRIBE BUTTON and SHARE it with friends and families.

Together we are stronger!
THANK YOU for following us and supporting us.

LB FITNESS LAB

We are on INSTAGRAM https://www.instagram.com/lb_fitness_lab/

LIVE on Tuesdays at 8 am New York Time ( EST US Time)

FB Group la https://www.facebook.com/groups/240167213897091/
New York – Bucuresti

In every workout, indoors or outdoors, we practice exercises inspired by the Pilates Method and Yoga to gain control over the body and make it stronger. As a result, we improve balance, flexibility, stability, coordination, and range of motion.

https://youtu.be/h_2VrG_pa4Q

Functional Fitness is possible at any age with consistency and efficient resistance training. Check out our classes for all ages and fitness levels. Here is...

07/13/2021

Pilates Strength and Burn with Light Weights

Cardio is great and has its place in our training, but once it is finished, our calory burn returns to normal. When we use the body weight and we do resistance based workout and add some additional props, weights and bends our calory burn stay elevated for a longer time – as long as our muscle repair themselves. They need our calories to feed the muscle and repair them.

The American Council of Exercise (ACE) mentions that “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories daily compared to a pound of fat.
Enjoy the strength training with weights today.

https://youtu.be/F7PpEuga4So

Cardio is great and has its place in our training, but once it is finished, our calory burn returns to normal. When we use the body weight and we do resistan...

07/12/2021

Core for Hikers Outdoors

Functional Fitness is possible at any age with consistency and efficient resistance training.

Together we are stronger!

LB FITNESS LAB
Please SUBSCRIBE BUTTON and SHARE it with friends and families.
THANK YOU for following us and supporting us.

We are on INSTAGRAM https://www.instagram.com/lb_fitness_lab/

LIVE on Tuesdays at 8 am New York Time ( EST US Time)

FB Group la https://www.facebook.com/groups/240167213897091/
New York – Bucuresti

In this channel, we practice exercises inspired by the Pilates Method and Yoga to gain control over the body and make it stronger. As a result, we improve balance, flexibility, stability, coordination and range of motion.

https://youtu.be/6g3F-XwQsaw

Functional Fitness is possible at any age with consistency and efficient resistance training. Together we are stronger!LB FITNESS LABPlease SUBSCRIBE BUTTO...

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https://www.youtube.com/channel/UCXUvppjb5QCuN0EJXufsgXQ

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Pilates and Mindfulness

We start at the body level maintaining optimal functionality and enhancing the strength, keeping it healthy and agile. Our body is the only house we have on this planet. Through the exercises the body can produce the necessary hormones to improve well-being while shifting the energy in the body. The exercise can quiet the mind as we focus on the movement. When the mind is at peace and the body is in relaxation we can attain a state of harmony and align with the whole universe.

Since COVID-19 started we have been offering FREE sessions of Pilates and Mindfulness - mindful breathing and movement to everyone in need, FREE. Especially for people that live by themselves and especially that we sit so may hours at the desk, at TV, in the car. We maintain bad posture and unhealthy habits for the body, but we can always correct any imbalances and improve the body and mind at any age.

Please check our youtube channel with free resources for people to maintain the sanity of their mind and body and use it every time they need it.

It is FREE.

Here is HOW TO FIND THE LIVE SESSION ON YOU TUBE:

1) Please subscribe to our channel: PILATES and MINDFULNESS for WELL-BEING https://www.youtube.com/channel/UCXUvppjb5QCuN0EJXufsgXQ and share it with friends and family 2)The link for the LIVE session is available on YouTube about 12 hours in advance. 3) At the scheduled time go on our YouTube page and click on the link.

Here is the Pilates schedule for LIVE sessions:

Monday, at 19 Buc (12 NY) - Romanian Tuesday, 19 Buc (12 NY) - English Wednesday, 19 Buc (12 NY) - Romanian Thursday, 19 Buc (12 NY) - Romanian Friday, 18.30 Buc (11.30 NY) - English Saturday, 17 Buc (10 NY) + meditation - Romanian Sunday, May 17th, 18.30 Buc (11.30 NY) - English

The intention is that with every session we build a stronger body and mind and a stronger community.

Though the system of Pilates exercises one can achieve not only a great posture through proper alignment and a strong core but can radically enhance mental, emotional and spiritual well being.

We are built in an amazing way, and our body is able to carry so many functions at the same time through the co-ordination among brain, heart and lungs and all the organs in the body. Some of us admire new cars, but the human body is more complex than the most exquisite car. Some admire daring architecture, but the human body is more intricate than any human built architecture.

Just think for a second if we have a pain in the body, we focus on the pain, our energy is low, it is more likely that we feel stress and anxiety and we are very low productive, because we cannot think right and the body hurts. When we have a head ache everything around us slows down, if we have cramps… we just linger around.

For some of us the mind is scattered between job, relationship, family, career, daily tasks and TV, FB and internet every day. We are distracted by stimuli in every moment. Our breathing is shallow. Our spiritual nature is unable to develop because our mind is disconnected from our body.

Learning proper breathing and mindful movement exercises we bring vitality, adaptability, flexibility, new energy in the body, we restore and main optimal health. We integrate each part of the body and mind into our WHOLENESS. We break down the barrier between the mind and the body and allow them to re-unite with the higher universe. When the mind and body are in alignment the spirit expands and we can realize our infinite potential.

Through this journey inside, getting to know our body and doing the exercises we can correct any imbalances in the body, maintain the proper alignment, increase flexibility, strength, conditioning both the mind and the body. Self esteem and confidence follow. Mood shifts into feeling better. The mind quiets as well, we sleep better. We are more productive and creative.

To work with me for individual sessions and /or well-being workshops including Pilates, yoga, mindfulness, confidence and performance coaching contact me directly.