Core Integrity: Movement and Pilates Specialist

✨ Final Stretch Alert! ✨

Our beginner intro program kicks off next week! 🎉 Join us for an exciting 4-week journey:

📅 Tuesdays & Thursdays @ 6 PM
📅 Wednesdays & Fridays @ 1 PM

💰 Price: $280
🚀 Max 6 clients – only a few spots left!

Don’t miss out! Secure your spot today! 💪

🌟 **Get Ready to Move with Our Beginner Pilates Classes!** 🌟

Hey, Pilates lovers! 🧘‍♀️✨ We’re kicking off our **Beginner Intro Classes** this May, and you won’t want to miss out!

**Choose Your Group:**
- **Tuesdays & Thursdays at 6 PM** (May 5-28)
- **Wednesdays & Fridays at 1 PM** (May 6-29)

👥 **Limited Spots:** Only 6 people per group, ensuring personalized attention!

🗓️ **Duration:** 4 weeks, with 2 classes each week!

💰 **Price:** Just $280 + tax!

In this fun and friendly environment, you’ll learn the foundations of Pilates, focusing on how to execute exercises safely and effectively. Whether you’re dealing with back pain, are pre/postnatal, or simply want to perfect your movement biomechanics, we’ve got you covered with tailored modifications!

🖥️ **Reservations:** Secure your spot online through our website under the **Schedule** section!

Let’s build a strong foundation together! 💪✨ Sign up now and get ready to feel great!

📩 DM us for more details!

Come and try our Jumpboard class for 3 weeks, every Saturday @10 am starting March 7.
This class is fun and you will feel your heart pumping!

🌟 **Exclusive Jump Board Class Alert!** 🌟

Starting March 7, join us every Saturday for 3 weeks of our highly anticipated **HIP Class** (High-Intensity Pilates)!

**Why Join?**
This is your chance to experience our advanced Pilates class, designed to get you ready for spring and summer activities like biking, hiking, golfing, and more! 🔥 This playful and effective class focuses on resistance training, combining cardio and coordination to boost your core strength, hip, and ankle mobility.

**What You Need to Know:**
- **Pilates Reformer Experience Required**
- **Have an Achilles injury?** Please contact us first for assistance.
- **Commitment:** Must attend all 3 weeks
- **Limited Spots:** Only 6 people per session
- **Price:** Just $120 for the entire program
- **hours:** 9 am and 10 am

Bring a friend along for double the fun and prepare to sweat! 💦

Got questions? Feel free to DM us or email at [email protected].

**Registration is first come, first served—don’t miss out!** 🏃‍♀️💨

🌟 At Core Integrity, your well-being is our top priority! 🌟

We strive to create an inclusive environment where every client feels welcome, whether you’re new or a regular. Our dedicated instructors ensure that you fully understand each exercise, focusing on proper form to prevent injuries.

Need a modification? We’ve got you covered! 💪 We offer various ways to enhance your workout and help you succeed.

Join us and experience a supportive atmosphere where your first class will be truly unforgettable! 💖✨

Join us for our **Weekend Mat Classes** with SARAH at Core Integrity! 🧘‍♀️✨

**Dates:** March 28 - May 2
**Times:**
- **1-1:50 PM** - Beginner/Intermediate
- **2-1:50 PM** - Introductory/Beginner

**Price:** $200 for 6 weeks (1 class a week)

**Class Details:**
- **Beginner/Intermediate:** Build on your foundational knowledge with classical Contrology principles. Progress through spinal extension, flexion, bending, and twisting while deepening your mind-body-breath connection. Ideal for those with some experience in the Introductory level matwork.
- **Introductory/Beginner:** Perfect for absolute beginners! Learn the core foundations of classical Pilates, focusing on alignment and integrity from your center.

These weekend classes are designed to fit into your schedule while elevating your practice! 💪✨

**All registration and payment are done via email:** [[email protected]](mailto:[email protected])

DM to reserve your spot!

🌟 **Core Integrity Weekend Classes Are Here!** 🌟

Unlock the power of **Classical Pilates** with Suny at Core Integrity! Our dynamic full-body workout utilizes adjustable springs for intelligent resistance and integrative support. Build deep core strength and healthy joints while experiencing a surge of vitality! 💪✨

**Class Series:**
🗓️ **Dates:**
March 7 - April 11
🕙 10:30 - 11:20 AM
🕚 11:30 - 12:20 PM

March 8 - April 12
🕙 10:30 - 11:20 AM
🕚 11:30 - 12:20 PM

**All experience levels welcome!**
💰 **Price:** $260 for 6 weeks

Ready to join? Register via email at [email protected]! 📨

🌟 **Coordination Exercise on the Reformer** 🌟

This simple yet powerful exercise is all about building strength in your core, shoulders, and scapula stability. Here’s what it targets:

- **Core Muscles**: Engages your entire midsection.
- **Shoulders & Scapula**: Enhances stability and strength.
- **Hip Flexors & Leg Muscles**: Strengthens your lower body.
- **Latissimus Dorsi, Biceps & Deltoids**: Works your upper body as well.

💪 **Key Tips to Remember**:
1. Avoid overusing your neck muscles; rely on your core strength.
2. Keep your shoulder blades flat against the carriage while pulling on the straps.
3. Maintain a neutral spine to protect your back.

This exercise is often performed, but mastering it takes practice and proper ex*****on! Let’s strengthen together! 💥✨

🌟 **February Reformer Beginner Special!** 🌟

Ready to dive into Pilates? Join us for an invigorating 4-week program designed just for beginners!

🗓 **When:** Mondays & Wednesdays at 5 PM
💰 **Price:** $280 for 8 sessions

Secure your spot today! Registration is available online or via e-transfer. Check our website for all the details!

Let’s get moving! 💪✨

When considering teacher training in Pilates, the choice of school is crucial, and selecting a registered school can significantly impact your career. Here are some key points to keep in mind

🌟 **Why Choose a Private Session?** 🌟

Private sessions offer personalized, one-on-one support tailored to your unique needs, especially if a group setting isn’t suitable for you at the moment.

🗓️ Here’s how it works:

- **Custom Action Plan**: Together, we create a plan to address your specific condition and goals.
- **Monthly Reassessments**: We check in regularly to track your progress and make necessary adjustments.
- **Seamless Transition**: When you’re ready, we guide you to the best group class that fits your level and needs.

Many of our private clients come to us through referrals from health care professionals, helping to support their recovery journey.

Ready to take the next step? Let’s work together! 💪✨

Heels on the Bar

Foot Placement:
Position your heels at the front of the bar, with the heel bone slightly behind it. This placement encourages a better connection with the posterior chain.

Key Points to Monitor:

- Dorsiflexion: Pay attention to the angle at the front of the ankle. This position primarily targets the posterior chain, engaging the calf muscles, hamstrings, and glutes. It also activates the tibialis anterior at the front, which is crucial for our gait.

What to Avoid:

- Control the Tension: Don’t allow the tension to pull your carriage back too quickly. Instead, use the strength of your hamstrings to slow the return movement. By doing this, you are working the hamstrings in an eccentric manner, which is essential for muscle development.

Where You Should Feel the Work:
Focus on feeling the engagement in your calves, the front of your shins, and the hamstrings behind the knee.