Pilates | Strength | Mobility Coaching
One on one training tailored to your personal goals. I'm here to help you find your strength, in all capacities at ANY age!
Operating as usual
My Saturday morning solo date with the squat rack 🏋️♀️
•12 reps of everything
•Choose a challenging weight (for you) for a 12 rep set
•Minimal to no rest between movements -about enough time to fix your bandana if it falls out 🤣
•2 minute rest between rounds
💙Under Bar Rows
🤍Hanging Knee Tucks
(Video is from my final round)
⭐️You can definitely make this work at home with a pair of dumbbells too! Just sub bent over rows for the under bar rows and weighted sit ups for the knee tucks! Do your swings with a single dumbbell 😊
We are honored to be be featured by Superfit Hero’s Body Positive Fitness Finder. We love every-body. 💪🏼💗
It’s been good to go heavy again...
Practicing what I preach and taking my own advice that I’ve been giving my clients (as coaches we are not always good at that, amiright?). I spent the last few weeks gradually and consistently working back up to the level I was at before we shut down to avoid injuries or a setback.
I’m grateful to feel strong again 💪
TriCore is opening on May 18th!🙂
Check out the post for a full list of updates and what to expect when you come back.
LOTS OF INFO AHEAD...
We're here working hard to make sure everything is ready for your safe return to TriCore. Things may look a little different, but we are SO happy to welcome everyone back next week!
We want you know what to expect when you come return. For your personal safety and the safety of the community, we ask you to please read this post thoroughly, follow along with our new guidelines and be patient with us as changes and adjustments may need to be made over the next few weeks to comply with Centers for Disease Control and Prevention (CDC) guidelines, local law as well as personal comfort levels.
SCHEDULING & SCHEDULE CHANGES 💙
-Since we dropped maximum class capacity to 6 people, it's more important than ever for you to sign up in advance of class on MindBody.
-Schedule Changes: We made some minor changes to our evening schedule to minimize class overlap. Again, please check the online schedule and sign up prior to class.
-We will not let you into class if we are full, no exceptions.
-If you currently have any difficulty using MindBody or the MindBody app, please reach out to us ASAP so we can get you up and running.
BEFORE AND AFTER CLASS 💛
-New Waiver: We have prepared a new waiver that every client must sign before coming back to class. Let us know if you'd like a copy in advance of coming back. You may print and sign it at home and bring it to your first class back. Otherwise they will be available at the front desk before class.
-Touchless Check-in: Studio staff will check you in for class.
-For the time being, we have suspended towel service. We ask that you bring your own towel to class.
-Please wash your hands before and after class. We have alcohol based hand sanitizer at the front desk for your use as well.
-We have not set any PPE requirements at this time - wearing a mask before, during and/or after class is your choice.
-Bring as few personal items into the studio with you as possible. All personal items must be left in the lockers (not around the studio or at your reformer). Staff will sanitize the lockers, waiting areas, rest rooms, doors and common surfaces between classes.
-Clean socks are mandatory for all reformer use (they don't have to be grippy socks, we just want everyone's feet covered.)
-Please clean reformers and all accessories after use with the Lysol cleaner provided, after every use. We will provide information about ordering your own reformer cover in a separate email.
-Classes will end at 50 minutes to ensure the studio staff has extra time to sanitize.
-Everyone's ability to work out from home and workout schedules have been very different over the last 8 weeks. Even if you followed along daily with the TriCore programs, we all need to safely ease back in to the use of heavy resistance and equipment. To keep you safe, we will start with bodyweight workouts and build you up over the next couple of weeks.
-When we add equipment back into our programming, we will keep equipment changes to a minimum with a plan of clients working with the same equipment for the duration of the class. Clients will be responsible for cleaning their gym equipment with the Lysol cleaner provided, after every use.
-The gym floor will be taped off to ensure everyone is working in their own space, at an appropriate distance from other clients. We encourage you to bring your own mat to class.
We appreciate your cooperation and patience as we get back up and running with all these new rules in place. Please do your part to support our community re-opening by continuing to stay home and not attend class if you have symptoms:
Shortness of breath or difficulty breathing
New loss of taste or smell
This list is not all possible symptoms. Other less common symptoms have been reported, including gastrointestinal symptoms like nausea, vomiting, or diarrhea.
We're releasing two new Simply Mat Pilates classes per week along with the replay of our daily Live workouts on the TriCore YouTube Channel!
I teach a balance focused mat pilates flow in the latest class and all you need is a mat and a chair. "See" you there :)
Simply Mat Pilates class #4 is up on our YouTube channel.
Grab a chair and join @brookedermo for some balance work!
Take a photo when you do the workout and be sure to tag us.
Remember NEW mat classes released every Wednesday & Saturday on our YouTube channel- follow the link to subscribe!
Get ready for some barbell and kettlebell complexes this week @tricorefit - we love them!
We’re in love with barbell complex workouts right now. 🏋🏻♂️🏋🏻🏋🏻♂️
What is that!?!? 🤷🏻♀️ A barbell complex is any series of movements done back-to-back using a barbell. A set number of repetitions (or reps) is completed for each movement before shifting immediately on to the next. 💜🎁Of course we want to share the love so you’ll be seeing various barbell/kettlebell/dumbbell complexes in next few weeks of programming.
⚡️work hard, laugh hard⚡️
as a coach, my intention for every class is to create a true balance of making your body work, making your brain work and making you laugh along the way 💜
make sure to add some “simply Pilates” classes to your @tricorefit schedule for the week... you’ll find me on Monday and Wednesday at 4pm and Thursday at 9am- link in bio to sign up!
☀️Lead from the back of the room (and stand on a box If you’re short)☀️
⬇️ Take class with me this week @tricorefit
WED: 4pm, 5 & 5:30pm
THURS: 5am, 6am, 9am,10am, 5:30 & 6pm
🔹Haven’t tried a class at TriCore yet? Your FIRST WEEK is FREE! Sign up on @mindbody or message me.
👏say it (or sing it) with me👏
I can guide you with movement cues and motivation, I can acknowledge your improved strength and ability.... but YOU make the choice to do the work. And you should be proud of yourself, inspired by yourself, for doing just that!
Just. Be. You. 🍑💪🍑
Take the first step, do the thing, start the thing, take a chance!
🎄this crew tho...🎄
You all absolutely crushed the 12 Days of Christmas workout ... and those mimosas 😉💪🥂
I’m so grateful to be able to work with all of you, watch you get stronger and flip those tires!!
I love planning these special holiday workouts with the @tricorefit team and we hope to bring you more special workouts and post workout parties in the new year!. If you haven’t tried a class at TriCore yet, sign up for your free week using the link in my bio!
FYI... next client social is on 1/4 at the Wandering Tortoise!
⚡️ True story.⚡️
Come hang with me at @tricorefit for class or private training and let the brainwashing begin ❤️ links in bio!
🦖Yesterday was a great day. I wore green pants. My phone camera is pretty broken but I managed to take an awkward selfie. Have an amazing week... perhaps even come down to @TriCore and take a class! 🦖
11/26 @ 5pm TURKEY BURN!
Sign up for a 75 minute pre-thanksgiving workout with ALL of your TriCore coaches! (45 strength/interval training 30 mat Pilates and stretching) ❤️💪🦃🔥
It's that time of year again! 🙏 We're giving thanks to our wonderful members with our traditional Pre-Thanksgiving Turkey Burn!⠀
THE DEETS👉 ⠀
WHEN: Tuesday, 11/26 at 5pm⠀
WHAT: 45 Minutes of HIIT and strength training followed by a 30 minute mat Pilates and stretch flow. Stay after for some bevs, snacks, and laughs!⠀
HOW: Sign up now on @mindbody to reserve your spot! Bring a friend! Drop-in rate is $20 for non-members
*Note that all other Tuesday night classes will be cancelled!
See you there!💪
⚡️a reminder that we really thrive when we ask for- and can accept- help⚡️
❤️ I like to think I can do it all but I know I would not have made it through the last few weeks with all sorts of help from my family and friends.
💜SATURDAY @tricorefit 💜
FREE CLASSES are filling up! Go to @mindbody or the link in my bio to sign up! DM for more info.
Can’t make it for class? Just come by to say hello! We will have amazing vendors with us all morning sampling, selling and informing 🥰
I can’t wait to see you!
Schedule your first 30 minute private training session with me at a special first time price. Click the “BOOK NOW” button and be sure to choose the New Client Special!
With a new month just 2 days away, it’s a great time to start a new routine (or add to your current one).
Working with reformer and equipment based Pilates as well as functional strength training... together we will find the best combination for what you need.
SO excited to share that I’ll be subbing a few SPIN CLASSES this weekend Sweatshop on Central join me back on the bike, Phoenix friends!!
FRIDAY (Today!) @ 4:30pm
SUNDAY @ 8:30am
Have you made your schedule for the week? still a whole lot of opportunities to work out with me @tricorefit and spots open on my personal training calendar! Use link in my bio to schedule classes and training!
5am & 6am FOUNDATION
5pm & 5:30pm FIRE
9:30am (filling in for @stefannie.tricorefit)
⚡️be consistent, show up for you⚡️
This is a favorite of mine. I say this a lot... use your down time on Sunday to set your schedule for the week. Schedule your classes/workouts in advance, invite a friend for accountability and show up!
Looking for one-on-one attention to work on form or up your game? Send a message or schedule your private training session through the link in my bio! I have openings this week!
❤️ my clients! Thanks Saskia Popescu
Ready to train one on one with me? I have some openings this month. Schedule your first session now!
⚡️it all comes back to you⚡️
October private training books are open. Click the button in my bio to book your first session or message me to figure out the best option for you!
New Classes at TriCore start next week (9/30)!
In addition to my current schedule I'll be teaching
Monday, Wednesday & Friday at 10am
Saturday at 7:30am
More Pilates too!
Monday & Wednesday at 4pm
FIRST WEEK IS FREE!! Message me if you have questions!
Sign up at TRICOREFIT.COM or your MINDBODY app!
Meet the newest member of the TriCore team!
💜Brooke started teaching Pilates 9 years ago after completing her first teacher training back home in New York. A part time job teaching a few classes per week slowly evolved into her full time passion project as a teacher, trainer, and mentor. Pilates started her down the path to become a personal trainer, spin instructor and find new fitness modalities to learn about and teach. Small group and private training have become her specialty.
Brooke took her first class at TriCore and knew this would be her new home. Always trying to sneak more strength work into Pilates classes, the TriCore concept is a natural progression on her teaching journey.
Bringing a big smile and big energy to every session, Brooke’s goal as a teacher is to help people find their personal strength and feel powerful at every age!
Brooke is teaching classes at TriCore and she’s available for personal training.
Fitness Expert Full-Time Motivator 10-Week Whole Body Plan Daily Workouts Personalized Meal Plans
Class Schedule: updates added often http://fill-your-cup.com/wordpress/?page_id=1204
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