Atlas Health & Fitness

Customized fitness programs utilizing Pilates, nutrition education, and weight training. Learn how to move smarter & better to reduce pain and reach your goals.

Operating as usual

12/11/2023

𝒚𝒐𝒖 𝒂𝒓𝒆 𝒂𝒍𝒍𝒐𝒘𝒆𝒅 𝒕𝒐 𝒃𝒆 𝒃𝒐𝒕𝒉 𝒂 𝒎𝒂𝒔𝒕𝒆𝒓𝒑𝒊𝒆𝒄𝒆 𝒂𝒏𝒅 𝒂 𝒘𝒐𝒓𝒌 𝒊𝒏 𝒑𝒓𝒐𝒈𝒓𝒆𝒔𝒔, 𝒔𝒊𝒎𝒖𝒍𝒕𝒂𝒏𝒆𝒐𝒖𝒔𝒍𝒚

I stumbled upon Pilates in my early 20s. Back then, my body felt like a complex puzzle in rebellion and injuries always knocking at my door. Pilates became my sanctuary and transformative journey into body-awareness.

In this world of controlled movements and mindful sequences, I discovered the connection between muscle and movement.

Tightness melted away, injuries essentially became nonexistent, and I learned the art of generating strength without compromising my joints.

Pilates is more than exercise; it’s a philosophy of movement, where every muscle plays its part.

My body has made a lot of progress since I was introduced to Pilates. For that I am thankful and I cannot wait to see how I continue to improve.

if you’re new here - hi! 👋🏻 I’m Laura! I help active individuals break through plateaus, reach their full potential and FINALLY break the repeat injury cycle.

Follow me .melgar.fitness for more Pilates tips and resources🤍

Photos from Atlas Health & Fitness's post 11/29/2023

Dynamic stretching isn’t just a warm-up. Read more on Dynamic Stretching, how it relates to Pilates, and can help you reach your fitness goals.

If you’re not a fan of traditional stretching but still want to enhance flexibility, strength, and overall well-being, Pilates offers a fantastic alternative.

⬇️ Drop a ❤️ if this breakdown enlightened you!
🤔 Any specific Pilates stretches you want to explore more? Comment below!
A) upper body
B)back
C)Hips
D) Lower Body

Photos from Atlas Health & Fitness's post 11/23/2023

Happy Thanksgiving from my family to yours 💛

I’m grateful to be in good health, for the countless good memories this past year, and so thankful for the amazing people and opportunities.

Wishing you all the best and that you have a holiday full of joy 🫶🏽

Photos from Atlas Health & Fitness's post 11/17/2023

Travel back in time with me 🕰️ Can’t believe my French fairytale honeymoon was this time last year.

No twinkling Eiffel towers or castles for me this year but at least I have my Prince Charming 🏰

Photos from Atlas Health & Fitness's post 11/15/2023

Unlock the secrets to powerhouse running with strategic strength training. It’s not just about lifting weights—it’s about optimizing your training routine.

Strategic strength training can help with injury prevention, boost running performance, enhance running economy and improve your energy efficiency.

Embrace the sweet spot that propels your strength without draining your precious running energy. 🚀 Ready to transform your runs? Swipe right for the roadmap!
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And if you’re new here - hi! 👋🏻 I’m Laura! I help active individuals break through plateaus, reach their full potential and FINALLY break the repeat injury cycle.

I believe that no two people are the same and that there are many different paths to success. And this is why I made Stronger by Laura. An online personalized remote training program just for YOU and your goals.

💌Message me the word BEGIN to figure out the best way to help you thrive with your 2024 goals!

Photos from Atlas Health & Fitness's post 11/06/2023

Race Day Recap 🏃🏽‍♀️ this is what we trained for 💪🏽

While we were shuttling over to the starting line I told Colin this was surprisingly the most calm I have felt going into the a race. I knew I had given it all during this training cycle and was excited to see how things had changed since my last time trial.

But little did I know, the journey was about to take an unexpected turn

I had a slow start because of bad placement in the corral and spent energy and time weaving around walkers at the beginning.

And honestly I almost scratched the race right then and there because I felt gutted and mad at myself in the moment. But this race became a masterclass in the ‘power of the mind’ - a lesson I’ve been honing during training.

Part of what I’ve been focusing on this training cycle was my mindset as it pertains to uncontrollables. In the past I’ve let rain, humidity etc. psych me out mid race and throw the towel in on trying.

I said no to the intrusive thought. I focused on what I could control and what I had been practicing. And you know what? It paid off.

I must have made up a considerable amount of time on the downhills or maybe I just had a really great playlist 🤪

I ended up 5th female in my age group, 21st female overall and with a post hip surgery PR 🏅

A big thanks to my run coach for helping make this possible ❤️

Cant wait to see how I do next race ✌🏽

Ever had an unexpected race-day twist or life curveball? Share your story with me below!

                 

Photos from Atlas Health & Fitness's post 10/30/2023

The demands of daily life, such as prolonged sitting or repetitive movements, can lead to stiffness and discomfort. Incorporating exercises that involve moving the spine in all directions is essential for several reasons. Swipe to read through ➡️

By regularly including exercises that target flexion, extension, rotation, and lateral flexion in your routine, you’re not only promoting a healthier spine but also nurturing your overall well-being. It’s a proactive approach to maintaining your body’s natural mobility and flexibility, ensuring you can fully enjoy an active lifestyle well past your “prime”.

Which spinal movement would you want to learn more about?
A)flexion
B) extension
C) lateral flexion (side bending)
D) Rotation

10/23/2023

Life is a lot like running. We train, we push ourselves, we adapt, and sometimes, we really test our limits.

I pushed boundaries in this training cycle, not just on the road, but within myself. I’ve been leveling up my mindset, working on self-talk during those grueling runs, and embracing the journey, on and off the track.

Running has this incredible way of mirroring life, don’t you think? How we handle those uphill battles, the tough stretches, it’s all connected.

I’ve learned to trust the process, believe in my capabilities, and embrace the power of a positive mindset.

This last training cycle taught me that strength isn’t just about our physical abilities, it’s about what we tell ourselves when the road gets tough.

Now, as the taper begins and the race day countdown starts, I’m feeling more than ready. Let’s take on life’s challenges with the same determination. No matter what you’re working towards, keep pushing forward – greatness is just around the corner!

Xo,
Laura

10/13/2023

In the world of running, the best results are often a product of time and dedication. There's no magic shortcut or hack to success.

BUT... if there were a secret weapon, it would be Pilates.

Why, you ask? Well, it's the key to unlocking a whole range of benefits, from boosting your speed and performance to reducing your risk of injury, and enhancing your running efficiency – and that's just the start. It's basically a runner's dream come true.

Aging might slow us down, but that doesn't mean we have to accept it. Building muscle and mobility through Pilates training can help us defy the natural course of time.

Plus, for those dealing with chronic tightness or stiffness, the solution might not be endless stretching but rather full dynamic strengthening. Not only does Pilates training tackle the root causes of stiffness, but stretches WHILE you are working.

Remember, it's not about shortcuts, it's about smart moves that make every step of your running journey better. 💫

Ready to unlock the full potential of your running journey? Whether you're a seasoned athlete or just starting, let's explore how Pilates and strength training can elevate your performance.

For more insights into Pilates and how it can supercharge your fitness journey, download my free ebook. “Pilates Power” is your key to unlocking your body's potential for pain-free workouts. Click the link in my bio to get your copy today.

Photos from Atlas Health & Fitness's post 09/29/2023

☕ Sipping my way through the world, one latte at a time! ☕
On this National Coffee Day, I'm throwing it back to some of the most memorable cups of joe I've had while exploring.

For me coffee isn't just a beverage; it's a passport to the culture and vibes of the places Colin & I visit.

Over the past year, I've roamed through charming cafes, sipped lattes in cozy corners, and tasted the world, one coffee shop at a time. It's not just about the brew; it's about soaking up the local vibes, getting a glimpse of the culture, and connecting with the locals.

Now it's your turn! Share your favorite coffee memories or dream destinations in the comments below. And if you aren’t a coffee person tell me in the comments what your AM drink of choice is!

Photos from Atlas Health & Fitness's post 09/29/2023

I'm all about giving you choices, helping you progress, and celebrating your unique journey. 🌟

That's why I created the 30-Day Mat Pilates Program. It's not just a challenge; it's a progression. Every day, we'll tackle a classic mat Pilates exercise, breaking it down into manageable steps.

No matter where you're starting from, there's an option that suits you. It's a supportive, inclusive space to discover a new way of moving your body. Over 30 days, you'll learn to move safely and intentionally, uncovering strength you never knew you had.

Join us on October 2nd! Don't miss out—enrollment now open! Still have questions? Drop an emoji in the comments and I’ll DM you to get them answered ❤️

09/25/2023

It might surprise you to find out that I was initially resistant to the idea of virtual Pilates. I've always been a fan of equipment-based Pilates, and when it came to the mat series, well, let's just say I struggled to find the motivation to make it through the first few exercises.

But life has a funny way of leading us down unexpected paths. We all know what happened in 2020 and the “panorama” pushed me into teaching and taking virtual mat Pilates.

Here’s what I learned:

The foundation, those fundamental movements, hold the key to unlocking everything else.

And guess what? 

When I took the time to practice the foundation, everything started to fall into place. I gained better control and strength in my movements. Exercises that I once found challenging on the equipment became more accessible because of what I had learned about my body without all the bells and whistles.

So, if you’ve been intrigued by this method of exercise but have been unsure about where to begin, I've got your back. 🌟

My 30 Day Virtual Mat Pilates Program is designed to enhance your lifestyle and help you do life better. It's suitable for all fitness levels, whether you're a seasoned Pilates pro or just starting your fitness journey.

Exclusive discount pricing opens today for a limited time only to my waitlist. If you love a deal, head to my profile or DM me PILATES for more info.

We kickoff Oct. 2nd 💪🏽

Photos from Atlas Health & Fitness's post 09/18/2023

Why you should care about having tight muscles⬇️

You see, when our muscles get tight, it's like putting the brakes on our running potential. Here's how it affects your runs:

1️⃣Tight muscles limit the full range of motion in your joints. This means you can't move your legs and arms as freely as you should, which can affect your stride length and overall running form.

2️⃣To compensate for tight muscles, your body might naturally adjust its running form. This can lead to subtle changes in your stride, making it less efficient and potentially causing imbalances in muscle usage.

3️⃣When muscles are tight, your body might rely more on other muscle groups to perform movements. This can lead to overuse of certain muscles, which can result in fatigue, soreness, and even injuries.

4️⃣Running with tight muscles increases the risk of strains, sprains, and other injuries. It's not just about running performance; it's also about staying injury-free.

So, what's the solution?

That's where Pilates comes in!
It helps you stretch those overworked muscles, restoring your body's natural alignment and flexibility.

Incorporating Pilates into your routine can help you:

✅ Stretch those overworked muscles.
✅ Restore your body's natural range of motion.
✅ Strengthen your core for stability and power.
✅ Improve control and coordination for efficient running.
✅ Reduce the risk of injuries.

Whether you're a seasoned runner or just lacing up your sneakers, Pilates can be your best friend for preventing soreness, muscle strain, and injuries.

Ready to explore the world of Pilates and level up your running game? Here's how:
1️⃣ Join the Waitlist: Get ready for my upcoming at-home Mat Pilates Program starting this October!
2️⃣ Apply to Work with Me: Discover personalized, in-person, or virtual 1:1 training options.
3️⃣ Subscribe on YouTube: Access quick follow-along Mat Pilates routines that you can do anywhere!
Ready to take the first step? Drop the number 1, 2, or 3 in the comments below and I’ll send you a DM with more info!

Photos from Atlas Health & Fitness's post 07/20/2023

If you've ever dealt with an injury, you know that feeling of excitement when things start to improve. But beware! Feeling better doesn't necessarily mean you're fully recovered.

💔 Many reinjuries happen because we jump back into our activities too soon, assuming everything is fine. But freshly healed tissues are still weak compared to the rest of your body. So, how can you prevent setbacks?

🏋️‍♀️ Working with a coach who understands your injury is the key! With a personalized plan, you can rebuild your strength and confidence to avoid future injuries.

💯 At Atlas Health and Fitness, I take pride in assessing your capacity and creating a tailored program for a safe return to your sport. No more guessing, just solid support and guidance!

💌 Message now if you're ready to rise above your injuries and reclaim your strength! Let's work together to keep you performing at your best! 💫

Virtual and in person appointments available. Learn More at atlashealthandfitness.com

Photos from Atlas Health & Fitness's post 07/14/2023

🌍✨ Unpopular Opinion: You can still stay active while you travel! 💪🏽

No, it doesn't mean hitting the gym (although that can be fun too!). I love discovering unique spots like to get my sweat on, but let's think beyond that!

Exploring a new city or country is the perfect opportunity to get moving in awesome ways. 🚴‍♀️🚣‍♀️🥾

Some of my favorites have included a bike tour through Paris, Kayaking in Thailand and hiking on Kauai.

Let's inspire each other! Share your favorite ways to stay active while traveling or let me know what's on your bucket list! 🌟 And if you're like me and dreaming of Iceland's stunning waterfalls, drop an emoji below! 💙

And for more tips on how to maintain your fitness gains while traveling, hop over to my blog post: "Maintaining Your Fitness Routine While Traveling: 4 Tips for Success" at https://www.atlashealthandfitness.com/blog/how-to-maintain-fitness-gains-while-traveling. Get all the juicy details to make every trip a fit and fabulous one! 💫

Pilates standing workout | Footwork with hand weights 07/12/2023

Quick but fire-y standing pilates workout that incorporates light weights to add extra strength work for the upper body.

The use of hand weights are optional making this a great travel friendly or vacation friendly workout.

Try it here: https://youtu.be/9nvQHWgjWbk

Pilates standing workout | Footwork with hand weights Quick but fire-y standing pilates workout that incorporates light weights to add extra strength work for the upper body.The use of hand weights are optional ...

07/05/2023

While it may not involve heavy weights like traditional strength training, Pilates focuses on building strength, stability, and control through a series of controlled movements and exercises.

💥Pilates exercises target the deep stabilizing muscles of the core, along with other major muscle groups, to improve overall body strength and alignment.

One of the key principles of Pilates is muscular engagement, which involves activating and strengthening muscles throughout the body. The exercises in Pilates often utilize resistance from body weight, specialized equipment such as the reformer or resistance bands, or small props like Pilates balls or rings. By applying resistance and engaging the muscles against that resistance, Pilates helps to build strength, endurance, and muscle tone.

▶️Pilates emphasizes proper body alignment, posture, and breath control, which further contribute to building strength and stability. The controlled and precise movements in Pilates require a deep level of muscle engagement, promoting both strength and flexibility simultaneously.

❕It's important to note that the level of strength training provided by Pilates can vary depending on the intensity, resistance, and complexity of the exercises performed. Pilates can be adapted to suit different fitness levels, from beginner to advanced, making it accessible to a wide range of individuals seeking to improve their strength and overall fitness.

💥So, while Pilates may not fit the traditional image of strength training involving heavy weights, it is a highly effective form of strength training that focuses on building strength, stability, and control through controlled movements and exercises targeting various muscle groups.

❔Have you tried Pilates as a form of strength training? Share your experience in the comments below! 💬

Pilates glutes series for runners 06/28/2023

At home hip strength and stability for runners. The focus of this 10 min glutes series is the the accessory hip stabilizing muscles for running. We'll be targeting the tiny external rotator muscles that control your pelvic stability, single leg glute work to help with single leg balance - incredibly important for running mechanics (in both injury prevention and performance as well as the internal rotators of the hip as well.

You'll feel stronger and more stable through the pelvis after this one. It's a perfect pre run activation for your hips, glute strength on it's own, or glute activation before a leg day.

Pilates glutes series for runners At home hip strength and stability for runners. The focus of this 10 min glutes series is the the accessory hip stabilizing muscles for running. We'll be tar...

pilates flow for low back pain | no equipment 06/21/2023

This no equipment Pilates flow will help strengthen your core and stretch your lower back to help alleviate back pain. Each movement focuses on connection to the core & stability through the torso and pelvis. What would you want to see next as a pain relief flow? https://www.youtube.com/watch?v=n3IODRuUPh0

pilates flow for low back pain | no equipment This no equipment Pilates flow will help strengthen your core and stretch your lower back to help alleviate back pain.Each movement focuses on connection to ...

post run standing stretches | outdoor 06/09/2023

5 of my favorite post run stretches. In this video I'll guide you through my favorite standing post run stretches that can be done using a bench. This 5-minute long stretching video is for those runners who want to prevent tight muscles and recover faster. I will take you through the best post run stretches and exercises with this beautiful view in Point Loma san Diego. Regardless of if you are new to running- stretching has multiple benefits. Stretching not only helps to prevent soreness but also muscle strain/injury. https://youtu.be/i1ElgC1cLTE

post run standing stretches | outdoor 5 of my favorite post run stretches. In this video I'll guide you through my favorite standing post run stretches that can be done using a bench. This 5-minu...

10 minute at home Pilates Core | no equipment 05/31/2023

A 10 minute at-home pilates ab workout. No equipment needed. This short series of exercises that can be done from anywhere and focuses on the core! Ihope you and your abs enjoy this quick workout! https://youtu.be/YrayT_yOSkQ

10 minute at home Pilates Core | no equipment A 10 minute at-home pilates ab workout. No equipment needed. This short series of exercises that can be done from anywhere and focuses on the core! Ihope yo...

05/06/2023

Pilates helps you do everything in life better. No matter where you are in your fitness level or what your fitness goals are.

In a world full of fitness possibilities, one practice stole my heart back in 2012: Pilates. Little did I know, it would become my steadfast companion through life's highs and lows, guiding me towards a stronger, more resilient version of myself. 🌟

From the moment I discovered its transformative abilities working in a Physical Therapy clinic, I witnessed the incredible speed at which it helped people recover from injuries. The impact it had on their lives was simply awe-inspiring, and I knew I had stumbled upon something extraordinary. 💥

Through the years, Pilates has been by my side through it all.

It held my hand as I regained strength and mobility after hip surgery, proving that every setback is an opportunity for a triumphant comeback.

It became my rock when I faced the challenge of a broken hand, offering a pathway to maintain strength without compromising my healing process. 🙌

And then, when life unexpectedly took a detour with a car accident, Pilates became my sanctuary for rehabilitation, gently guiding me towards recovery and helping restore balance in both body and mind.

But the beauty of Pilates doesn't stop there. It has served as my secret weapon in preparing for countless 10ks and half marathons, protecting me from injury as I pushed my running limits. It's not just about building strength; it's about unlocking the hidden potential within, empowering me to conquer every fitness goal I set my sights on. 🏃‍♀️✨

Believe me when I say that Pilates is a game-changer for everyone, no matter where you are on your fitness journey or what your goals may be. Its magic lies in its ability to enhance every aspect of your life, making you stronger, more resilient, and more capable to face any challenge that comes your way. ✨

So, are you ready to experience the transformative power of Pilates firsthand? DM me “PILATES” and let's chat about how Pilates can elevate your fitness game! ✉️💫

Have you tried Pilates before? What benefits have you noticed in your own fitness journey? Share in the comments below! 👇🏽

Are you tired of feeling sore and stiff after your workouts? It’s time to add some active recovery to your fitness routine!

Active recovery plays a crucial role in balancing out high-intensity workouts, promoting muscle recovery, and maintaining consistency in our fitness habits.

By incorporating active recovery into our routine, we can reduce muscle soreness, improve circulation, and work our muscles without putting heavy strain on our joints.

So, what’s my favorite active recovery routine? Pilates on the reformer! The video above shows some of my favorite reformer stretches to do after a race.

What’s your go-to for active recovery? Share in the comments below and let’s inspire each other to prioritize recovery and self-care.

Don’t forget to follow my page for more fitness tips and inspiration and share this post with your running bestie to spread the message of the importance of active recovery.

#activerecovery #pilatesreformer #musclerecovery #reformerpilates #pilatesinspiration #sandiegopilates 04/28/2023

Are you tired of feeling sore and stiff after your workouts? It’s time to add some active recovery to your fitness routine!

Active recovery plays a crucial role in balancing out high-intensity workouts, promoting muscle recovery, and maintaining consistency in our fitness habits.

By incorporating active recovery into our routine, we can reduce muscle soreness, improve circulation, and work our muscles without putting heavy strain on our joints.

So, what’s my favorite active recovery routine? Pilates on the reformer! The video above shows some of my favorite reformer stretches to do after a race.

What’s your go-to for active recovery? Share in the comments below and let’s inspire each other to prioritize recovery and self-care.

Don’t forget to follow my page for more fitness tips and inspiration and share this post with your running bestie to spread the message of the importance of active recovery.

Are you tired of feeling sore and stiff after your workouts? It’s time to add some active recovery to your fitness routine! Active recovery plays a crucial role in balancing out high-intensity workouts, promoting muscle recovery, and maintaining consistency in our fitness habits. By incorporating active recovery into our routine, we can reduce muscle soreness, improve circulation, and work our muscles without putting heavy strain on our joints. So, what’s my favorite active recovery routine? Pilates on the reformer! The video above shows some of my favorite reformer stretches to do after a race. What’s your go-to for active recovery? Share in the comments below and let’s inspire each other to prioritize recovery and self-care. Don’t forget to follow my page for more fitness tips and inspiration and share this post with your running bestie to spread the message of the importance of active recovery. #activerecovery #pilatesreformer #musclerecovery #reformerpilates #pilatesinspiration #sandiegopilates

Photos from Atlas Health & Fitness's post 03/17/2023

⬇️HOW TRAINING POSTURE WILL IMPROVE YOUR RUNNING ⬇️

1️⃣Better breathing
Working your posture helps prevent rolling the shoulders and hunching forward. This not only creates less room for your lungs to expand but it also sends a primal signal to your brain of “fight or flight” mode which leads to shallower breath. Shorter breaths—> less oxygen in—> less oxygen in our blood stream that our muscles that our muscles need to work

2️⃣Core efficiency
Hunching forward with shrugged shoulders send energy and power downward towards the ground instead of across the horizon where you want to go. Keeping a strong posture with a long spine and open chest allows your core to continue generating power with each stride and take you forward.

3️⃣Improve Stride
Slumping forward at the shoulders and caving in at the belly will cut off your ability to use your muscles responsible for hip extension and cause you to recruit other (less strong) muscles to bring your legs forward. Strong posture will help put your body in a position during leg extension to activate the hamstrings and glutes.

4️⃣Arm Swing Engagement
Your arms match the cadence of your legs. Practice focusing on your upper body so that on race day you can pump your arms to get more juice out of your legs and propel you to a new PR. had a reel about this recently that I loved and sent to one of my clients.

Running is not all about your legs. It is in fact a full body sport. Working the full body including full body core exercises and upper body will help to improve your running form, strength and speed.

Which one do what to see exercise examples of 1, 2, 3, or 4? Tell me in the comments below!



:::If you learned something new give this post a❤️::
:::Share with your running bestie to help them reach their goals:::
:::If you’d like to learn more give me a follow:::

     

Photos from Atlas Health & Fitness's post 02/28/2023

Tomorrow I kick off my 30 Day Mat Pilates program that requires just enough space on the floor to lay down.

I know you’re thinking you want in “but now isn’t the right time.”

I know there is rarely a “right time” but imagine how you’ll feel during this busy time if you took care of yourself first?

Exercise not only changes your body, it changes your mind, mood and attitude. Love yourself enough to make time to exercise not just for the physical benefits that you see but the ones that you FEEL as well.

Yes, there are replays.

No you don’t need any fancy equipment.

Sign up and I’ll take care of the rest.

PS this is for you even if you’ve never done a Pilates Exercise. Or you’re feeling like you’re still a beginner.

Last day to sign up https://www.atlashealthandfitness.com/events

                                         

Photos from Atlas Health & Fitness's post 02/24/2023

30 Days seems like a long commitment, BUT it's the perfect amount of time to reignite a habit of self care, movement and exercise. It's also an excellent way to see how your body can adapt and challenge itself more and more each day by incorporating consistency.

There is still time to sign up join! Find out how to help your body move with a little less pain and build an incredible amount of confidence.
www.atlashealthandfitness.com/events

See you there ✌🏽

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Address

San Diego, CA
92109

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Monday 6am - 1pm
Tuesday 6am - 1pm
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Thursday 6am - 1pm
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