Shahnae Cutajar • Pilates Mentor

one of last week’s flows ⚡️

• bicep curl shoulder press
• shoulder press with knee drive
• crunches with straps around the thighs

the straps around the thighs change the crunch completely, if you know you know

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one of last week’s flows ⚡

• seated row in a c curve with rotation
• plank tuck out with a tricep push up
• reverse arabesque lunges with scooter

the c curve row looks gentle. it is not

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one exercise, two levels ⚡️

tiger curl with a tippy bird push up, or step it up to the full plank + tricep push up if you’re feeling spicy 🥵

start where you are. the beginner version is doing just as much work

Which version are you? 👇🏽

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the posture flow ⚡️

upper body work that undoes the sitting, the scrolling, the hunching. your upper back is going to feel this one in the best way

which is exactly why I programmed it

Save it, your posture will thank you

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one of this week’s flows ⚡️

• curtsy lunge, reaching the arm to the ceiling at the top and circling into scooter
• hold down + just scooter
• 4pt kneeling core work with a kick through
• inner thigh ankle taps
• supine core work holding the back pegs

the kick through is the one everyone underestimates

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it’s my bday month 🥂 leo season let’s go!!

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Boots & dress ★ PRINCESSPOLLY.COM ★

one of this week’s flows ⚡️

• sumo squat carriage rows
• plank to pike to deficit push up
• lunge + upper body work

three moves, nowhere to hide

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you’ve seen the launches. the sold out memberships. the studios. what you haven’t seen is me on the floor of an empty studio at 9pm wondering if i’m actually okay.

this year my hair started falling out. my period disappeared. my gut gave up on me. i was running on five hours of sleep and calling it hustle. i was pretending all of that was normal because the business was growing, so i must be fine, right?

i wasn’t.

moving away from home broke me a bit. i love the gold coast, i love our clients and trainers up here, i’ve made friendships i’ll have for life. but doing this without my mum down the road, without my best friends, while opening one studio and relocating another from a different state… some weeks i still don’t have it figured out.

so i’m doing the unsexy work now. getting my period back. fixing my gut. actually sleeping. saying no to things. letting tordz and my parents carry more than i usually let them.

and here’s the thing, i’d do it all again. this new studio has been the dream since before grind existed and we open in less than two weeks. i’m scared and excited and tired and so proud, all at once.

i’m going to show you more of the real stuff from now on. the ins and outs of what running a business actually looks like, not just the wins.

what do you want to see? ask me anything, i’ll answer honestly.

you’re not alone in whatever you’re quietly carrying either 🤎

lunge to side plank flow ⚡️

• lunge to side plank
• scooters
• side plank knee tucks + pikes

standing to floor and back again, the transitions are half the workout in this one

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altonapilates

one of this week’s flows ⚡️

• step ups + standing splits
• squat to knee drive
• crunches with the ball
• supine arms in straps with the ball

the ball follows you through the whole back half of this one

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