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FREE PDF DOWNLOADS – NEW PILATESBODY On-Demand Workout Calendars for July 2023! Featuring fresh and exciting Pilates and Yoga classes for prenatal and postnatal bodies of all stages and skill levels.
Inside: FREE PDF DOWNLOADS – July 2023 Workout Calendars for the PILATESBODY On-Demand App! Featuring fresh and exciting Pilates and Yoga classes for prenatal and postnatal bodies of all stages and skill levels. Preview all of the Pilates classes, yoga classes, and Pilates exercise tutorials new to the app this month!
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Hey Pilates Queens!
We are officially halfway through 2023. Can you believe it? I want you to take a moment and pause right now. Take a deep breath in and out. Now think back to January. Did you set a goal, intention, or word(s) for 2023? How are you acting upon those goals, words, or intentions? If you haven’t yet, take time right now to write down 3 things you want to take action in during the last half of this year.
Looking back on my word, Creativity, my thought behind this was to get my hands into something again like sewing, scrapbooking, stamping, things I used to do a lot as a kid. My hope in getting creative outside of my business was that it would help me find creativity inside of my business. However, I have not yet dabbled into any of those things. But, I have taken 2 painting classes with fellow female business owners which has been super fun and has also helped me tap into another word I had for my 2023 which is Connection.
Now, if you’re reading this and thinking, “Wow I haven’t acted on or achieved anything I wanted to this year yet”, I am going to flat out tell you, IT IS NOT TOO LATE! We still have 6 more months of 2023 left and nothing is going to change if nothing changes. So again, take a moment here to pause, reflect, and think about how you’re going to take action. I recommend starting with small changes that create habits which will eventually generate big rewards!
I think reading more has been a New Years Goal of mine for probably 5 years now. And until this year, I only stuck with it for 3-ish weeks and fell off the train and never got back on. I have made a commitment to read every single night for 15-minutes. Have I missed some nights? Yes, of course. However, I haven’t quit reading and only reading for 10-15 minutes at night is what has helped me stay consistent. In the past, my goals were to read a certain number of books a year, which realistically was out of reach for me. I needed to create a small daily habit first. Since I have committed to nightly reading, I have noticed:
So far this year I have read 5 books. To some readers, this may not seem like a lot, but again, the number of books wasn’t my goal. My goal was to read daily and I will commit to that goal for the rest of this year!
Do you make coffee the instant you wake up? Me too! Until I started drinking warm lemon water, that is – thanks, Jenna Kutcher! This was actually my husband’s idea to start lemon water so I said heck I’m doing it too, especially after reading about it in How Are You Really? I thought, why not give it a try, I’ve heard amazing things. Well, since I started, I haven’t stopped! I drink one 12oz cup of warm lemon water every morning and here is what I’ve noticed:
With the help of PW Planners, I have the most beautiful custom daily planner. I have practiced time blocking in the past, but I was not consistent with it until this year. Julie of PW Planners has helped me create systems in my life to help with consistency, scheduling, boundaries, and organization and it all comes back to time blocking for me. Since I started time blocking my days consistently I have noticed:
In total, these 3 habits take up less than 20-minutes of my day and in return reward me in a big way! One of my biggest goals of 2023 was to reach 1K subscribers on my YouTube Channel and with these habits and systems in place I have reached that goal on June 25th, 2023. Now, it may not seem like a big deal when you think about some people having hundreds of thousands and millions of subscribers. But to me, it is not about those big numbers. It is something I want to celebrate with you because this means I am able to share my love for Pilates with you and the endless ways it benefits your body at no cost to you!!!
Now, as you continue to enjoy the free content I have put out on my YouTube for you, I continue to get feedback like, “I need a Pilates workout calendar”, “I need a workout plan or program”, so that is where my PILATESBODY On-Demand Monthly Workout Calendars are super effective with planning your weekly workouts.
Amy Bizal Wellness and I have released 4 new workouts this month and are co-teaching a Live Poolside Pilates for Back Pain Class on July 8th at 10am CST. Reserve your spot for our class at the pool now!
Enjoy your first month FREE with code FREETRIAL as a PILATESBODY On-Demand App Subscriber and check out all our new classes on the app! Your offer is below.
If you have not tried Pilates yet, take advantage of our FREE 1-month trial! It gives you one whole month to try out the App and our complimentary workout calendars that comes with your membership! And, if you are currently a subscriber, share this offer with a friend so you can crush your workouts together.
Our workout classes for the month of July dropped today! Here’s the full list of our newest on-demand Pilates workouts, yoga workouts, and Pilates exercise tutorials on the app:
Your PILATESBODY On-Demand Workout Calendars for July 2023 are below! Our certified Pilates and yoga instructors want to help you get in your daily movement and guide you into making exercise a routine. We have created these workout calendars just for you to make fitting your workouts into your daily life easier! We hope you enjoy and use these calendars as tools towards achieving a healthy body, mind and lifestyle!
Here’s what you can expect each day of the July Workout Calendar. Are you ready?!
SUNDAY: Recovery/Rest Day
MONDAY: Core
TUESDAY: Lower Body
WEDNESDAY: Workout of Choice
THURSDAY: Full Body
FRIDAY: Intention
SATURDAY: Recovery/Rest Day
* Friday is your intention focused day. This means the workouts have a specific goal in mind (i.e. better sleep, booty, pelvic floor, strength, etc.)
The workout calendars will change each month to keep your workouts fresh and exciting. Be sure to check our blog every month to download your workout calendar, or sign up for our email newsletter to automatically receive the free calendar in your inbox on the 1st of every month!
After you download your FREE PILATESBODY On-Demand Workout Calendar, you can save it to your phone for easy accessibility. Or, if you need the extra accountability like I do, you can print it out to hang on your refrigerator or put in your daily planner to enjoy crossing off your workouts once you complete them.
Take a look at the BRAND NEW Pilates and yoga classes that released this month! You can take the full on-demand workout classes on the PILATESBODY On-Demand App with over 250+ classes (and growing) to choose from in the on-demand library.
Do you have a Pilates or yoga workout request that you would like to see next month on the app? Leave us a comment below and we will work on filming it for you!
For more information on the PILATEBSODY On-Demand App, visit this webpage HERE.
Fitness Level: Level 1 (Beginner)
Class Categories: Mat Pilates, Ab Blast
Duration: 17-minute Workout
Equipment: Exercise Mat
Certified Instructor: Kayla
In this Beginner Pilates Workout with Kayla, you’ll be working on the side abs to create the natural core corset and toned waistline. This beginner oblique workout is quick and effective in activating your side abs!
Fitness Level: Level 1 (Beginner)
Class Categories: Postnatal Pilates & Yoga, Yoga Flow
Duration: 23-minute Workout
Equipment: Exercise Mat, Yoga Strap, Pillows or Bolster, Yoga Blocks
Certified Instructor: Amy
This postnatal yoga class is great for those postpartum who find themselves sitting all the time with their newborn baby. This class will help stretch out the hips and release the lower back. Take it slow and listen to your body. Use all the props to support you through this practice.
Fitness Level: Level 1 (Beginner)
Class Categories: Postnatal Pilates & Yoga, Yoga Flow
Duration: 20-minute Workout
Equipment: Exercise Mat, Yoga Strap, Yoga Blocks, Pillows
Certified Instructor: Amy
This postnatal yoga class works on mobility within the upper body while helping open and stretch the chest and shoulders. This class will help reduce the hunch that happens while having a new baby.
Fitness Level: Level 1 (Beginner)
Class Categories: Postnatal Pilates & Yoga, Yoga Flow
Duration: 31-minute Workout
Equipment: Exercise Mat, Yoga Blocks
Certified Instructor: Amy
This postnatal yoga class is designed for postpartum. This will help you find space within the hips, but also allow you to begin to build strength and stability within the hips.
Fitness Level: Level 1 (Beginner)
Class Categories: Pilates Tutorials
Duration: 2-minute Tutorial
Equipment: Exercise Mat
Certified Instructor: Kayla
Goal: The Pilates Double Leg Stretch Exercise strengthens and builds stamina in the abdominals, and teaches body opposition.
Instructions:
• Lie on your back, head curled up and both knees at chest.
• Inhale, reach your arms up by your ears and legs out long from your center. Pause to lengthen.
• Exhale, circle your arms around hugging your knees tightly back into your chest.
• Repeat 6 – 8 times.
Fitness Level: Level 1 (Beginner)
Class Categories: Pilates Tutorials
Duration: 3-minute Tutorial
Equipment: Exercise Mat
Certified Instructor: Kayla
Goal: The Pilates Spine Stretch Exercise stretches the lower lumbar spins and hamstrings, promotes a complete exhale, and teaches you how to sit up and out of the hips using your core.
Instructions:
• Sit tall, legs out in front hip width apart.
• Exhale, bring your head directly through your arms, your chin to your chest and nose to your naval, rounding your spine up and over, reaching arms long.
• Inhale, stack up the lower, mid and upper spine pulling abdominals in and up.
• Repeat 3 – 5 times.
The PILATESBODY On-Demand App offers some of the best online Pilates and yoga classes and tutorials. New subscribers can use the promo code FREETRIAL during checkout to score 1-Month of Free Pilates and Yoga Workouts on the app. We have over 250+ Pilates and yoga classes in our on-demand library. New and inspiring exercise classes are added each month to keep your workouts fresh. Join today HERE!
If you have any questions, or requests for new app workout classes, leave me a comment below!
Your Friend & Pilates Expert,
Kayla Brugger
Certified Pilates Instructor + Mom of 2
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
