How to Improve your Posture with 5 Pilates & Yoga Moves

How to Improve your Posture with 5 Pilates & Yoga Moves

How to Improve your Posture with 5 Pilates & Yoga Moves

It's time to improve your posture with 5 Pilates and Yoga moves. Nobody wants tech neck!

The Best Exercises to Improve Posture!

Sit up straight at the table sweetheart! Put your shoulders back. Can you hear your Mom’s voice in your head right now reminding you to have good posture?! It’s time we all listen to her, because, quite simply, she had it right, and she probably wasn’t even thinking about muscle imbalance!

It’s a slippery slope!

Don’t fall into bad habits

So we know this in our minds, but we also know that laziness and bad habits are easy to fall into. It’s a slippery slope – say we sit at computers, ultra-focused, leaning forward, and before we know it we’re looking like that character from “Despicable Me!” Reminder – he appears to have a super bad case of tech neck.

Don’t train to look like “tech neck”

Send your knees to the side as you work those legs with little pulses. ⠀

Or… we lock out our knees, curl forward and let our shoulders fall to the front. Let’s all agree – NOT a good look friends! The worst part of these problems? When we fall into poor posture habits, we are training our muscles and bodies to take these shapes.

 

 

Ah, but let’s not despair! There is good news because just as poor posture can become a habit, so can good posture ~ so let’s opt for GOOD!

Here are some helpful exercises 

So, don’t be a slouch – Here are some moves from Fittbe to help with better posture!

Ah, but let’s not despair! There is good news because just as poor posture can become a habit, so can good posture ~ so let’s opt for GOOD!

  1. Heart to the Sky: Chest Opener

This exercise is amazing for posture as it stretches your back and chest! This helps you avoid that dreaded forward curve. Stand up tall and send your arms out to your sides at a low 45 Degree Angle. Send your hands toward one another, reaching behind your back and keeping your shoulders pressed down.

2. Y 2 Goal Upper Back Toner

Lie face forward on your mat, and place your arms in a goalpost position. Engage your back muscles and lift your upper body up off of the mat. Exhale to reach your arms out to a Y position and hold, then inhale to bring them back to a goalpost! 

3. Supported Fish & Neck Flexion Combo

Supported fish – This one is easy and so good for training good posture. It’s pure stretch, so do it when you are warm. Place a foam roller or a rolled up towel on the floor. Lie on your back with your roller or rolled towel right in the middle of your shoulder blades. Let your arms relax to your sides as you relax your upper back. You can also elect to take your hands behind your head.

Roll up, and remove the foam roller or towel. Then roll back down to your mat. Gently roll back down onto your back, arms to your sides. Carefully tuck your chin and lift your head head an inch of two away from your mat. Hold for about 3 seconds, then lower back to the mat with your chin toward your chest. 

 

4. Standing T Stretch

Next, you’ll stand up and reach your arm forward with your palms up. Keep you core strong and stand up as straight as you can. Step 2, is to glide your arms to your sides – keep them on the same plane. Hold for 5 seconds, then route your arms back to the front. Repeat several times!

 

5. Spread your Wings: Elbow Lifts

This last exercise is a bit of a “funky chicken!” Face your mat once more, and reach your legs out behind yourself, a little wider than your hips. Place your hands behind your head and lift off the mat several inches with your upper body. Here’s the chicken part… Let your elbows come in toward your face, then pull them out sideways and hold for about 3 seconds. Repeat about 8 times! See the pics below for your 2 steps!  

It's always a good day for PILATES!

Enjoy some pilates for all over body balance! Download your copy of Fittbe Daily Pilates Workouts for hundreds of sessions!

 

Strawberry Smoothies 3 Ways!

Strawberry Smoothies 3 Ways!

Strawberry Smoothies 3 Ways!

We are wild about Strawberry! Want a sweet treat today? Fittbe has strawberry smoothies 3 ways!

Strawberry Smoothies 3 Ways!

There’s just “something” about a strawberry smoothie. Maybe it’s that it evokes memories of childhood and a strawberry shake, a real treat after the sock hop! We gathered some of our favorite strawberry smoothie recipes to enjoy. They are packed with  Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, thanks for the info Web MD!

Sublime Strawberry

The flavor is all strawberry here. No mango or banana to take center stage.

This is one of our favorites, and if you make it with the berries already frozen, it will be extra refreshing and perfect for a warmer day. Though it’s great to mix with other delicious fruits, this smoothie puts strawberry center stage!

Ingredients/Shopping List

 

  • 1  cup of strawberries (fresh frozen, or frozen)
  • 1 Cup Almond Milk
  • 1/2 cup Greek yogurt (Vanilla or Plain)
  • 1 teaspoon vanilla extract

Mix it all together with your powerful blender and Voila, your 12 year old self is savoring the taste of summer strawberries.

 

Strawberry Banana Protein

This is one tasty treat!

Ingredients/Shopping List

 

Strawberry and Banana go together like Milk and Cookies, like Phineas and Ferb (haha), like Blair and Chuck. This one is delicious and is extra special if you add some granola to the top!

  • 2 cups frozen strawberries
  • 3 scoops vanilla protein powder
  • 1/2 cup greek yogurt
  • 1.5 cups almond milk
  • 1 banana
  • You can even top it with granola! We love Trader Joe’s ancient grains and nuts granola
  • We also love adding 2 scoops of marine collagen powder

Not quite as pretty in pink, but healthier! 

Spinach and strawberry make one of the best salads ever. Seriously! If you haven’t had a spinach strawberry salad with a nice vinagrette, you need to make one or order one asap. But… back to smoothies. This spinach strawberry smoothie might not be “pretty in pink,” but it is definitely a winner and takes the healthy award from the first two! 

Ingredients/Shopping List

  • 3/4 cup unsweetened milk or milk substitute – we are crazy for almond!
  • 1/2 cup plain or vanilla Greek yogurt
  • 1 cup frozen strawberries
  • 2 cups spinach
  • 1 frozen banana
  • 1/2 tablespoon agave nector
  • 1/2 tsp vanilla extract

 

All powered up? Enjoy a Fittbe Pilates session!

Press play on a great session and add it to your diary! 

 

Sore Muscles? The Lavender Epsom Salt Bath you Need!

Sore Muscles? The Lavender Epsom Salt Bath you Need!

Sore Muscles? The Lavender Epsom Salt Bath you Need!

The Lavender Epsom Salt Bath you need to take care of sore muscles! Cue the spa music!

Sore muscles? We have the Lavender Epsom Salt Bath for you! 

Epsom Salt  was originally found in Epsom in 17th Century England, and received its name for the town! Thank goodness for that because this Lavender Epsom Salt Bath is heaven for your sore muscles! 

For hundreds of years, Epsom salt has been applauded for its amazing ability to help ease aches and pains, overstressed muscles, and even arthritis! 

How much Epsom Salt?

Be sure to use the right amount!

We recommend about 2 cups of Epsom salt. You might even keep a luxurious jar right by tub with a vintage teacup scoop! That’s what we do…

Add luxurious essential oils

Lavender is a classic choice!

If you’re looking for a relaxing serene atmosphere, and who isn’t, you might enjoy 5-10 drops of lavender essential oil added to your Epsom Salt!

History Lesson

Epsom salt was originally found in Epsom in 17th Century England, and received its name for the town!

  • Soak for 12-20 minutes while that water is nice and warm. Be sure to light a candle and dim those lights. Serene music will complete the spa-like situation!

    Benefits of Epsom Salt: 

    1. Helps reduce stress and improve Sleep

    2. Reduces Pain and Swelling

    3. Helps inflammation in your feet!

    4. Is a luxurious self care ritual!

 

How to Hygge

How to Hygge

How to Hygge

How to Hygge! Enjoy the Danish concept of Hygge. Find joy and warmth in your life, and get…

How to Hygge

There isn’t quite a direct translation to english, but other languages have quite similar principles. In Germany, “Gemütlichkeit,” in Norway, Koselig.

Here are 5 ways that you can bring more “Hygge,” Gemütlichkeit,” or “Koselig” into your life!

Make a point to make your environment cozy and enjoyable! Light a candle, curl up with a cozy favorite blankie. As I write this, I have my favorite white glassybaby lit, and the softest throw I own. A gift my Dad gave me for Christmas this year. It offers warmth from both the feeling of the material and the gift giver, so it kind of warms my heart too.

 

You “To Do List,” Hygge Style

Now that’s our kind of to do!

 

  • Enjoy downtime. Make a point to have downtime, and really soak it in. Resist the urge to achieve something or work during this downtime! Delight in a skincare ritual, like a facemask, do your nails, be pampered, relax. You can enjoy simple pleasures with others, or on your own. 
  • Turn off the tech. Grant yourself a tech-free hour – every day if you can. Be in your physical space, wholeheartedly!
  • Enjoy a treat. It is ok to enjoy a treat now and then in moderation. The key is to really enjoy it. Take in the tastes and savor!
  • Have a fire! You can do this indoors or even outdoors bonfire style depending on the time of the year. Gather round with great friends and enjoy! 
  • Stay in bed one extra hour! That’s right high achievers, you officially have permission from Fittbe to stay in bed for an extra hour. Keep it cozy and enjoy those blankies!

 

It's always a good day for BARRE!

BARRE is always a good idea, and of course Paris is too.. Thanks Sabrina!

 

Fresh Chickpea Salad Recipe

Fresh Chickpea Salad Recipe

Fresh Chickpea Salad Recipe

This Fresh Chickpea Salad Recipe is such a treat! It is the perfect high protein scrumptious treat to…

Must-Make Fresh Chickpea Salad!

This recipe comes to us from Grace-Girl. She created a salad that evokes images of summer evenings and crisp rose. Oooh yes…

 

Oh so satisfying

And perfectly paired with Fish

We made such a yummy chickpea salad! It features fresh vegetables and excellent protein from the chickpeas! Very satisfying, and filling in a good way, this salad is sure to please. It was a great accompaniment to fish, and if you wanted to stretch it a little further, you can put it on a bed of spinach!

Ingredients

  • 2 cans chickpeas drained and rinsed
  • 1 red bell pepper chopped
  • 3 green onions
  • 1 avocado
  • 3 tbsp goat cheese

Instructions

Start by rinsing 2 cans of chickpeas. Slice 1 cup of grape or cherry tomatoes and toss them in.

Next, slice half a cup of green onions and add them to the bowl. Follow this with one chopped bell pepper. I love avocado, and bonus for those great healthy fats, so the addition of avocado was a must for me!

Add salt and pepper to taste, and dress with your favorite vinaigrette. For a creamy treat, sprinkle goat cheese on top! Ready to serve.

 

This recipe evokes memories of summertime on the deck. Warm weather and cool rose. Now that takes me to a very, very, happy place!

     

    Bring your Best to Today with Fittbe Pilates!

    Just 10 or 15 minutes can do wonders!