Author: Mantra Fitness

Client Spotlight:
Liz from Mantra Sarasota!

At Mantra Fitness, we are fortunate to have a community of dedicated and inspiring clients. This month, we are thrilled to share the testimony of Liz, who has been an integral part of our Mantra family. Liz has graciously agreed to share her journey with Mantra Sarasota and how it has impacted her life.

Meet Liz from Mantra Sarasota

“Hi my name is Liz and I have a privately owned sanctuary in Sarasota, Florida on 7 acres, where I rescue farm animals that can’t be rehomed. I have been active most of my life. I started at a very young age in tae kwon do, where I received a black belt after 6 years of training. Then I went into high school and continued down my fitness path with boot camps provided by the YMCA. By my late 20s, I was doing kickboxing, hip hop dance class, and even barre classes.

Now, my body is very used to excessive activity due to my demanding needs in my sanctuary. It is twice a day, everyday, farm work that includes raking, pressure washing, and detailing enclosures. But unfortunately, I ended up needing laparoscopic right hemicolectomy surgery last September. They had to take 10 inches of my intestines, and an endometriosis mass off my intestines. I also had my appendix removed and 2 hernias repaired. I had a long road to recovery and needed to get back in shape once healed.”

Why Liz Started Pilates at Mantra

“After my surgery I gained over 50 lbs. I needed to find a low impact workout that could burn the calories and sculpt like weights do. I heard about Pilates on a tv show and decided it was time to try this low impact, total body workout.” 

Her Journey So Far

“Ever since I started at Mantra 5 months ago… I have become addicted! It has me feeling like I’m in the best shape I’ve ever been in! I’m stronger, leaner, and I feel so accomplished after each class. The classes fly by because they are genuinely so fun and uplifting, with fun music and great ladies of all ages and shapes. I know I wouldn’t be able to push myself to do the things I have accomplished at Mantra, because honestly I had no idea I could do half the stuff I’ve learned at Mantra! I go to Mantra for me! To be a stronger woman for my littles and myself!”

The Biggest Benefits of Mantra Workouts for Liz

“One of the biggest benefits of Mantra Workouts is how I gained confidence in myself. The confidence I have found since I joined Mantra is unmatched. I started it as a fitness regimen, but I gained so much more than just fitness. It’s a safe, fun, amazing group of ladies that I know I can go into Mantra and be myself and leave feeling absolutely amazing. I wish I would’ve started this journey sooner! I will forever be a Mantra client! I’ll be doing Pilates at 80! It’s not only rewarding the results you will see, but the mental gains from class is just indescribable. It’s more than fitness, it’s an experience I wish every woman can try! 

I’m 37 years old and finally loving what it feels like to be in my body! I’ve always struggled with yo-yo dieting and never felt skinny enough to wear a sports bra and leggings, but yesterday you better believe I was out on the farm in a sports bra and leggings – thanks to Mantra! I feel so strong and capable. I can tackle anything that comes my way now! Because of Mantra, I am better than I was yesterday!”

Liz’s Advice for Newcomers

“Ditch the diet trends and the get fit quick schemes …. Head to your nearest Mantra and you will thank me later! I am already looking forward to class tonight! It’s definitely a mind, body, and soul experience that you can’t find in other gyms or classes!”

Join Us at Mantra Fitness

Inspired by Liz’s story? We invite you to join us at Mantra and discover the transformative power of our workouts for yourself.

Whether you’re a seasoned practitioner or a complete beginner, our welcoming community and experienced instructors are here to support you every step of the way. 

Mantra South OC Spotlight:
Three Why’s from Trainer Christine Haynes

We’re thrilled to share insights from one of our amazing trainers, Christine. Discover the passion behind her teaching, her love for the Mantra workout, and what makes working at Mantra Fitness so special for her.

• Why She Teaches:
  Christine has always had a deep passion for health and fitness. Here’s why she chose to become a Mantra instructor:

“It brings me joy to hold space for my clients every week and guide fun challenging workouts that make them feel strong and empowered. Seeing my clients progress makes me very proud. Teaching is rewarding for me in that way.”

• Why She Loves the Workout:
  Mantra workouts aren’t just a workout for Christine; it’s a way of life. Here’s why she loves the practice:

“The Mantra method is a workout that resonates with my body. The slow controlled tempo allows me to focus on maintaining proper form & alignment to dig deeper and really challenge my muscular endurance. I also love the body awareness and slow twitch activation that you get from this workout. Overall It just makes resistance training more fun!”

• Why She Loves Working at Mantra Fitness:
  Working at Mantra Fitness is a unique experience. Here’s why Christine loves being part of our team:

“Mantra Fitness has such a lovely community. One of the things I like most about Mantra is the vibe. It’s a studio that is welcoming and inclusive to clients at all levels. And our trainers are good humans that go out of their way to support their clients and other trainers. Another reason why I love Mantra is my clients! Their dedication, consistency, and desire to learn motivates me to be a better trainer. Teaching at Mantra really makes my days brighter.”

Conclusion:

We hope you enjoyed learning about Christine and her motivations. Her dedication and enthusiasm are what make our studio special. Stay tuned for more stories and insights from our incredible team!
Inspired by Christine’s story? Come join us at Mantra Fitness and experience the benefits of Pilates for yourself. Book a class today!

Mastering the Mermaid: Tips for Perfecting This Essential Mantra Exercise

The Mermaid exercise in the Mantra method is a powerful move that combines strength, flexibility, and core stability. This exercise targets your obliques while promoting spinal mobility. Whether you’re new to Mantra or a seasoned enthusiast, these tips will help you refine your Mermaid technique for maximum benefit.

1. Set Up Properly

In this example, we will be the set up for working your Right oblique.
Begin by positioning yourself on the machine with your left knee bent and placed on the platform or carriage (depending on direction) and the right leg extended straight, and your right foot underneath the floor strap. 

• For more support: place your left knee in a figure four in front of you.
• For more of a challenge: place your left foot behind your right calf.

2. Engage Your Core and Obliques

Core engagement is critical in Mantra exercises. Draw your navel towards your spine to activate your core muscles. This engagement provides the stability you need to perform the Mermaid with control and precision, supporting your lower back and enhancing your overall balance.

• Starting in a diagonal line from your head to right foot, lower your body down towards the carriage or platform (depending on direction). 
• Then lift your body upwards, back towards that diagonal line, using your right obliques.
• Lower and lift in a straight line, not letting the body hinge forwards or backwards.

3. Tips for Effectiveness

• Keep the Tension
  You can place your left hand on your right oblique to feel the tension.
• Breathe with Purpose
  Inhale deeply to prepare and exhale as you initiate the movement. Controlled breathing is essential in Mantra, as it helps you maintain focus and stability. Inhale as you lower down, and exhale as you lift back up – using your breath to deepen the intensity and support the dynamic movement of the Mermaid.

• Focus on Lengthening
  Avoid crunching by reaching the right arm upwards towards the ceiling – not the side wall. Think more of a lengthen to lower and a reach up by engaging the obliques. The goal is to keep the obliques engaged the entire time.

• Maintain Shoulder Alignment
  Keep your shoulders relaxed and away from your ears throughout the exercise. This helps maintain proper alignment and prevents tension buildup in your neck and upper body. Focus on a fluid and controlled movement, allowing your shoulders to stay down and your neck long.

• Modify When Necessary
  Mantra exercises can be intense, so it’s important to modify the Mermaid if needed. You can keep your bottom hand on the machine for extra support; or you can limit your range of motion. Find a variation that challenges you without causing strain or discomfort.

• Maintain hip alignment
  Square your hips off to the wall in front of you and keep an upwards tension on the foot into the floor strap. Be sure not to lift up so high that your body weight shifts into the right foot – this creates tension in the right hip flexor. Keep your lower abs engaged to avoid a curve in the lower back.

Conclusion

• Practice with Consistency
  Consistency is key to mastering the Mermaid in the Mantra method. Over time, you’ll notice improvements in your strength, and overall technique. Remember, progress takes time, so be patient and persistent.

• Listen to Your Body
  Always listen to your body and respect its limits. The Mantra method is about building a strong mind-body connection, so avoid pushing too hard. Work within your range of motion and enjoy the journey of enhancing your Mermaid technique.

At Mantra Fitness, we believe in the transformative power of the Mantra method and exercises like the Mermaid. Join us for a class and experience the benefits firsthand. Our expert instructors are here to guide you through each move, ensuring you achieve the best results from your practice. Keep pushing forward and enjoy the burn!

What Briana Loves About Teaching at Mantra South Tampa

Behind every great fitness class is an instructor with a passion for teaching. Today, we’re thrilled to share insights from Briana Mumford, one of our dedicated instructors at Mantra South Tampa. Discover what drives her love for teaching the Mantra workout and how it impacts her clients.

• What do you love most about teaching at Mantra? 

  “What I love most about training is seeing the impact this workout has in my clients lives and seeing them become stronger gradually over time. Strength breeds confidence, and that confidence seeps into every aspect of life. I offer small challenges throughout class – Maybe in your first class you couldn’t hold a plank and now you can hold a plank AND do a plank-to-pike for 1 minute straight! The strength and confidence to take that challenge will have a ripple effect and encourage you to take that challenge somewhere outside of the studio.”

• What originally brought you to Mantra? 

  “I’ve been weightlifting and doing resistance training for 11 years; that was my first love and primary workout. However, after a knee injury I needed to find a workout that had little to no impact on my joints and that would help strengthen my knee. Mantra offered a low impact workout that was both physically and mentally challenging.”

• What do you feel builds a strong sense of community?“Community is built over time and through authenticity – I’ve had the opportunity to gradually learn and understand each of my clients on a deeper level. I know their bodies, their injuries, their mental states, how work is impacting them; sometimes I know pregnancies before they’re formally announced to family and friends. I care for my clients on a deeper level and listen to them and they in return trust me.”
• What impact does a client’s progress and transformation have on you?“Watching my client’s progression and transformation is one of the most important and joyful things for me. I can provide one very specific example – My mother. My mother’s journey started with Mantra about 1 year ago, and she now consistently goes 2-3 days a week! Her form, her ability to hold her moves, and watching her push herself to take challenges has been a huge joy for me! I love that I have the opportunity to watch her progress. For all of us, it is extremely hard to watch our parents grow older – it is arguably one of the hardest things in life. To see my mother age with grace, but also strength, is the epitome of why I love tracking each of my client’s progression.”
• In what ways do you think Mantra trainers bring creativity into classes?“At Mantra, each instructor uniquely prepares their routine for their classes. Each class I prepare is different; it targets different muscles, we are on different planes of motion and we incorporate moves that blend together seamlessly to keep muscles engaged.”
• How does Mantra influence the concept of connection to the studio and community?“Connection is best when it is authentic and that is what I feel Mantra brings to the table; the ability to authentically connect with individuals both in the studio and outside the studio. As instructors, we impact people’s lives, but they have just as much impact on our own. My life is more fruitful now genuinely because of the friendships I’ve made with fellow trainers and clients. We plan happy hours, dinners, pottery painting classes – the list goes on. To get to know people on a personal level outside of the studio only adds to our connection in the studio when teaching and helps create the authenticity you see at the studio.”
• What do you feel is important to know about what you bring to Mantra?“I value deepening my knowledge of the body and the Mantra method. I do this through collaborating with other instructors at Mantra and seeking additional fitness certifications outside of Mantra. My clients invest in their practice at Mantra and equally invest in them to ensure they’re getting the best workout possible.”

Mastering the Wheelbarrow: Essential Tips for Pilates Enthusiasts

The wheelbarrow is a fundamental exercise at Mantra, known for the ability to strengthen the core, improve stability, and enhance overall body alignment. Whether you’re new to Pilates or looking to refine your technique, these tips will help you get the most out of your Wheelbarrow practice.

1. Start with Proper Alignment

 The wheelbarrow has a similar starting position to a modified push up position. Without any movement at all, you should be engaging your core to start with proper alignment. Before you begin the movement, ensure your body is in the correct position:

• Hand Placement: Place your hands on the front platform. Depending on your wrist comfort, your hands can wrap around the sides, stay flat on the platform, or hold handrails. All of these placements are fantastic, so experiment with what works for you!
• Knees Placement: Place your knees behind the front pockets or front carriage strap. Knees can be together, or hip distance apart. 
• Neutral Spine: Lower the hips down and forward to create a diagonal line from head to tail. Maintain a neutral spine by engaging your core and avoiding any arching or rounding of the back.
• Stabilize your Shoulders: Keep your shoulders away from your ears, broadening across the collarbones. Press into your hands to avoid sinking in the upper back,

2. Engage Your Core

The Wheelbarrow is all about core engagement. 

• Activate Deep Abdominals: Draw your navel towards your spine to activate your deep abdominal muscles.
• Avoid Sagging: Ensure your hips don’t sag towards the floor. Keep your pelvis level and stable throughout the movement.

3. Controlled Movement

Precision is key in Pilates. When you are at the starting position without movement, you are engaging your core in a stable position. As you add movement, the position becomes less stable, therefore making the body and muscles work harder to stay engaged.

• Slow and Steady: Press the carriage open with straight arms and stable spine. Then pull the carriage closed keeping the hips still. Pull forward with the arms, not the knees. Move slowly and deliberately to maintain control and maximize muscle engagement.
• Maintain Form: Maintain the diagonal line from your head to your tail throughout the movement. 
• Range of Motion: Only extend as far as you can maintain proper form. Quality over quantity is crucial.

4. Progress at Your Own Pace – Tips for Modifying

Listen to your body and progress gradually. 

• Limit Range of Motion: If you’re new to the Wheelbarrow, start with smaller movements and gradually increase your range of motion.
• Add an Extra Yellow Spring: Adding an extra light spring while performing wheelbarrow at the front of the machine can provide more support. The extra spring will assist you in bringing the carriage back in.
• Incorporate Your Breathing: Take a deep breath in to prepare for the movement. Exhale as you press the carriage away from the platform, engaging your core muscles even more.
• Perform As a Static Hold: Without any movement, hold the wheelbarrow position with shoulders over hands. Engage your core while breathing, feeling the tightness in your abdominals. You can hold here a few seconds, then you may add the movement with a small range of motion, coming back to a static hold with shoulders over hands. Holding the position, and maybe doing only 1 or 2 movements in the exercise time, is more efficient than releasing the body out of the exercise completely.

5. Seek Feedback

Sometimes, a little guidance can make a big difference:

• Instructor Cues: Pay attention to verbal cues from your Pilates instructor. They can help you correct your form and enhance your practice.
• When needed, ask your instructor for additional feedback before or after class.

Conclusion

The Wheelbarrow is a powerful exercise that can transform your Pilates practice by building core strength and improving overall body alignment. By focusing on proper alignment, core engagement, controlled movement, and consistent practice, you can master the Wheelbarrow and enjoy its numerous benefits. Like any Pilates exercise, consistency is crucial for progress. Remember, every body is different, so progress at your own pace and seek guidance when needed. Happy practicing!

Avoiding Going Through the Motions in Pilates Class: How to Stay Present and Get the Most Out of Your Workout

Pilates is more than just a workout—it’s a mind-body experience that requires focus, concentration, and intention. However, it’s easy to fall into the trap of “going through the motions” during class, where you perform the exercises without fully engaging your mind or body. To truly benefit from Pilates, it’s important to stay present and mindful throughout your practice. Here are some tips to help you avoid going through the motions in your Pilates class and get the most out of your workout.

• Set an Intention

Before starting your Pilates class, take a moment to set an intention for your practice. This could be anything from improving your posture to increasing your core strength. By setting an intention, you give your practice purpose and focus, making it easier to stay present during class.

• Focus on Your Breath

Your breath is a powerful tool in Pilates, helping you connect with your body and improve your movement. Throughout your practice, focus on breathing deeply and fully, matching your breath to your movements. This not only helps you stay present but also enhances the effectiveness of the exercises.

• Mind Your Alignment

Pilates is all about proper alignment, so pay close attention to your form during class. Listen to your instructor’s cues and make adjustments as needed to ensure you’re performing the exercises correctly. This not only prevents injury but also helps you get the most out of each movement.

• Engage Your Mind

Pilates is as much a mental workout as it is a physical one. Instead of letting your mind wander during class, actively engage with each movement. Focus on the sensations in your body, the muscles you’re working, and how each exercise is benefiting you. This helps keep your mind from wandering and ensures you’re fully present in your practice.

• Challenge Yourself

It’s easy to get comfortable with certain exercises and just go through the motions. To avoid this, challenge yourself during class by trying new variations or increasing the intensity of your movements. This not only keeps things interesting but also helps you continue to progress in your practice.

• Stay Present Outside of Class

Pilates is a practice that extends beyond the studio. Try to stay present and mindful in your everyday life, applying the principles you’ve learned in class to your daily activities. This can help you maintain the mind-body connection you’ve cultivated in Pilates class and carry it with you throughout your day.

In Conclusion

Avoiding going through the motions in Pilates class is all about staying present, mindful, and engaged with your practice. By setting an intention, focusing on your breath, minding your alignment, engaging your mind, challenging yourself, and staying present outside of class, you can get the most out of your Pilates workout and experience its full benefits.