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Tag: pilateswithKaethe

Sternum Drops

Decrease shoulder pain through increased shoulder mobility! Immobility can create a great deal of pain, especially in the shoulder. This exercise helps improve your shoulder blade mobility, which can help decrease neck and shoulder pain. It can also help with upper back pain through the stretching of the back muscles between the shoulder blades. The […]

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Single Arm Chest Stretch

An easy stretch for those tight computer (rounded) shoulders! You can do this stretch anywhere! All you need is a door way, a corner wall, a pillar or a fence post! It is a gentle stretch that helps open your shoulders and your chest and is perfect for anyone who spends hours at a computer […]

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Chest Stretch with Doorway

This easy, standing stretch requires only a doorway! Do you spend hours at a computer or on your phone? This chest opener will help open your chest and the front of your shoulders, prevent widows stoop and rounded shoulders, and reduce pain in your neck and shoulders! This stretch can also help improve alignment and […]

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Laterally Rotated Runner's Stretch

So many of us are tight in the hips! Tight inner thighs can also impede our ability to become more mobile and flexible in this area. Stretch both areas with this variation of a runner’s lunge and whichever one is tightest, that’s where you’ll feel it! The setup for this hip and inner thigh stretch […]

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Hip Flexor Stretch with Foam Roller

This intense hip flexor stretch is fabulous at getting deep into the hip flexors! It allows you to relax your leg into the stretch and get a deep hip flexor stretch with a straight and relaxed leg. A lot of the most common hip flexor stretches require knee bending and weight on one knee in […]

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Butternut Squash and Apple Soup

Warm, delicious and nutritious! This recipe was provided by our Pilates Instructor’s Mom, Karen. A Birkner family favorite is now a Kelzer family favorite! Like most squash recipes, it takes a little time to prepare, but it is simple and delicious. This recipe also freezes beautifully so you can make a large batch and have […]

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Stability Ball Hamstring Curls

Let me start by saying that if you drop your hips during this exercise, it will be way less effective. More on that later, but first let’s talk about the setup. One rule of biomechanics is that the longer the lever, the more difficult the exercise. A great example of this is that pushups from […]

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Stability Ball Opposite Arm and Leg Reach

The essence of this exercise is about maintaining low ab engagement and contact of your low back on the mat even as your arms and legs move. Prior to picking your feet up off of the floor, engage your transverse abdominus by drawing the belly button down toward your spine. In order to bring your […]

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Inner Thigh Lifts

Strengthen your inner thighs with this low impact exercise! This exercise is excellent at building inner thigh strength. Inner thigh strength is essential for keeping the head of the femur in the hip socket. It is also very helpful if you are twisted one way or the other in the hips to help stabilize your […]

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