We’re proud to have Amy Hoover on board as Pvolve’s Doctor of Physical Therapy, where she’s able to consult the entire community about the method and how it impacts the body. In our Ask Amy series, she answers your questions first hand so you can get the most out of your work with Pvolve. One of the most unique parts of our workouts is that they’ll keep you safe from injury and free of pain. Every low-impact rep properly engages muscles and minimizes next-day soreness, joint tension and other pain points often associated with exercise. But what about when you start with preexisting pain? Does extra movement help, or hurt? This week, our resident physical therapist Dr. Amy Hoover explains a common pain-related disorder, fibromyalgia, and how the Pvolve method can help diminish pain and be a source of regular, consistent workouts. What is fibromyalgia and what effects does it have on the body? According to the CDC, fibromyalgia is a disorder where one experiences widespread body pain, fatigue, sleep problems and emotional distress. The cause is unknown. This disorder was once diagnosed by checking 18 different points on the body for muscle pain or tenderness, also called trigger points. More recently, the diagnosis can be made through patient history, bloodwork and exam. It is thought to be associated with other autoimmune disorders such as lupus or rheumatoid arthritis, but not always. How can exercise help those with fibromyalgia? Exercise is an important part of managing the symptoms of fibromyalgia. Many people affected by fibromyalgia can fall into the fear-avoidance loop—they fear exercise will cause more pain, so they avoid moving altogether. However, if one has chronic pain or whole-body pain, regular movement is essential for maintaining mobility and the ability to perform normal daily functions. If we want to be able to move, we must move!  Specifically for this condition, low impact, resistance-based, mindful exercise is recommended to help improve blood flow to the muscles, improve strength and flexibility and eventually relieve some of the pain associated with fibromyalgia. The Pvolve method is a great option for those with this condition as it offers a wide range of beginner to advanced workouts, both short and long duration, and can always be modified without equipment when needed. Are there any negative impacts of exercise for those with fibromyalgia? Starting an exercise program when you have fibromyalgia can be very challenging and frustrating. It may worsen pain at first because your body is not used to it. You want to be mindful of listening to your body but also “nudge the pain” a little bit. Note your pain on a scale of 0 (none) to 10 (worst pain) and stay below 4 out of 10 or take frequent rests. With fibromyalgia, specifically, starting with very short periods of exercise is recommended, about 5-10 minutes a day. What might be some good workouts or movements to get started? Pvolve offers many options for people suffering from fibromyalgia. I would recommend starting with a few of the method tutorials on foundational moves, which are only a few minutes long each. When you can do these, try a beginner workout with no equipment. Press pause as needed. Try to increase the amount of time you exercise by a few minutes each week. You can also try a series such as the 8 Day Foundation Series to start. As you feel better and are able to exercise longer, you can add resistance such as the p.ball, light ankle band or hand weights for more of a challenge. What modifications can be made, if needed? As mentioned above, you can always press pause, go slower or even do half of the workout. All Pvolve workouts can be done without equipment. You can also reduce the range of motion of movements for modification. How effective is recovery for those with fibromyalgia? Recovery days are important and a great option between more active days, or even as a place to start if you have fibromyalgia. These workouts focus on stretching and lengthening the body to help ease our functional movements throughout our day and counteract long periods of inactivity where our muscles can tighten up and shorten. Try our 10-Minute Upper Body Release​ or ​Summit Boost: Recovery Stretch​ which are both short but effective in easing muscle tension.  Not a member yet? Start your free trial here for access to these programs and recovery videos. Or, see here for more on recovery from Dr. Amy.         We are proud to announce Amy as Pvolve’s Doctor of Physical Therapy, consulting the entire    community about their work with our method. She’ll be continually providing feedback and answering important questions for the Pvolve community, so keep an eye out for her advice on the blog. Feel free to email community@pvolve.com for topics you’d like Amy to cover!   

If you’ve exercised using any of Pvolve’s equipment, you know that they can take your workouts up a notch. Each piece, from our first-to-market p.ball to our versatile gliders, is designed to provide deep resistance for intense body sculpting. But if you don’t have your gear on hand, know that you can still get next-level results with the Pvolve Method. In fact, learning to move without equipment is hugely beneficial. Equipment-free workouts such as calisthenics (or resistance training) rely on your own bodyweight to tone and strengthen. And Pvolve’s very own master trainer and Director of Programming Maeve McEwen has some tips to share for your own no-gear workouts. They’ll come in handy whether you’re a newbie just starting out with Pvolve, traveling without your favorite Pvolve products, or simply looking to change up your movements in whatever way you can. The Benefit of Calisthenics vs. Weights There’s a common misconception that bodyweight workouts won’t give you as good of a burn as one that uses equipment or weights. The truth is, both can be equally effective with proper form and muscle engagement, says Maeve. “With intentional movements and perfect form, working out with just your own bodyweight can be a great way to improve strength, joint function, and mind-body connection.” In fact, bodyweight workouts and calisthenics (exercises designed to achieve bodily fitness and grace of movement) can turn on and deeply activate muscles in preparation for movement with equipment. “Working out without equipment requires you to move more intentionally and have more mental focus,” Maeve explains. “When you are not using equipment, the main focus of your workout should be to actively engage every muscle in your body while focusing on your form." Think of it this way: If you set a strong foundation first with just bodyweight training or calisthenics, it will be easier to translate that into more challenging movements when you do add in resistance of equipment or weights. And once you establish this foundation, the use of equipment (while keeping perfect form!) will further sculpt your body by firing up hard to reach muscles. 2 Bodyweight Workouts to Try Try two of Maeve’s favorite moves to feel the power of no-equipment-needed bodyweight workouts in action. Sit to Stand Begin in a deep hip hinge with your weight loaded back into your glutes and arms extended back. Squeeze your glutes and push into the floor as your sweep your arms overhead and stand tall keeping your core engaged. Pull your arms down to the side engaging your biceps and squeezing your shoulder blades together (as if you’re pulling a resistance band down from the ceiling!). Load back into your hinge as you actively squeeze your triceps to extend the elbows.  Gradually pick up speed and repeat for 30-45 seconds. Abdominal Curl Begin on your back with your core braced and legs in tabletop position. Exhale to activate deeper into your core as you push both of your hands into your thigh while equally pushing your thigh back into your hands. Maintain the core activation, inhale and reach your arms and legs away from your midline.  Return to the start position and repeat for 10-12 reps.Not a member yet? Start your free trial for access to our library of on-demand classes and try our 8-Day No Equipment Series today.

When it comes to online workout programs, it’s so important that every workout is as convenient as it is effective. And that’s exactly what we aim to create with our at-home streaming challenges. We kicked off 2020 with our biggest challenge yet—the Summit 60. The 8-week challenge started at the base of the summit, where streamers learned every foundational step and fundamental move that would help them progress through future workouts. Every workout built upon the next, incorporated more equipment and became more challenging for even greater total-body results.  In the end, 5,058 of you participated in the challenge and shared the many results you saw including improved posture, less knee pain and better-fitting jeans. Each of the Summit 60-finishers below completed the challenge in streaming—from the comfort of their own homes—and have incredible results to share. “I’ve never been so excited by a program and looked forward to workouts. I’ve never felt energized by my workouts, or anything but drained really. I’m so in love with Pvolve” – Christina O.   “My posture is awesome. My skin firmness has improved. I look more alive in the face. I cannot thank Pvolve enough” – Dani M.   “I feel so much stronger and my posture and overall tone of my body have both improved. This is the best I’ve felt in a long time” – Heather D.   “I’ve noticed a major difference in my spine and pelvis alignment. I finally have a mind-body connection.” – Alysha S. The Summit 60 challenge is available in streaming for anyone looking to challenge themselves and learn the method from start to finish. Learn more about our workouts from home here, or get started today with a 14-day free trial. 

One of the most common pain points in fitness are knee injuries. The knees are often a source of added pressure in workouts—think running, jumping and other high-impact movements that put extra weight into the joints. Functional movements, however, prioritize strengthening and stabilizing the knees through proper form, safe stepping patterns and focusing on the hips. Like Pvolve, knee recovery workouts can help those with past and current injuries, plus prevent future injuries no matter the fitness level. Dr. Amy Hoover, DPT, Chief Physical Therapist and member of the Clinical Advisory Board is diving into how and why the knees are a problem area, and how your workouts can help.  My knees move inward when walking and working out — what can this be from? How can I prevent it? We are all built a little different. Some people have more of a natural angle at the knee which can be inward (valgus) or outward (varus.)  This can also be influenced by the angles of the hips from the pelvis, called the Q angle. Women have a larger Q angle due to a wider pelvis for childbearing.  Another reason for inward knee angles could be functional, stemming from weakness at the hip. When we walk or have to balance on one leg when exercising, it requires our hip muscles to keep the hip stabilized to support our body weight over one leg. When our glutes and hip rotators are weak, we tend to collapse a bit in the hip and the stress of our body weight transfers down into the knee. This can cause the inward angle at the knee. All of these differences may influence your knee alignment during workouts.   We can prevent the functional knee collapse by improving the strength, mobility and stability around the hip joint to better support our weight during functional movements. Many of the moves in Pvolve focus on this concept, and being aware of your knee position can help you focus in on the activation of your hip muscles to improve balance and functional mobility with proper mechanics.  What may cause knee pain during Pvolve workouts? If you are experiencing knee pain during your workouts, consider going back to the fundamentals of the p.stance and p.sit. You should always be able to see your shoelaces if you look down at your foot. If your knee is too far forward, you are not properly aligned. The best way to improve this is to continue to work on the form and improve the hip strength. Modify by not going as deep into the p.sit  Use a mirror to make sure you are keeping the knee back. Check where your tension is by going into a p.sit and then lift your toes. If you can do this, you know your weight is in the heels and you are using your glutes and hip muscles. If you cannot lift your toes you are not in your heels and are likely too far forward.  How can Pvolve help overall with knee function? As a physical therapist, when I rehabilitate knee injuries or surgeries, I always focus on hip strengthening and mobility just as much as the quad and hamstring. Why?  Because the hips are the most dynamic joint of the lower extremity, the most supported by muscle and should be carrying the weight (both literally and figuratively!) If you have strong hips your knees will take much less stress and be able to function at their best. Pvolve aims to do this exact thing. It’s all about functional movement and the foundational moves support and encourage a strong core and hips for this exact reason. Pvolve does also work the quads and hamstrings but in a balanced and more functional way, using whole-body movements. What's the best equipment to use to help knee function? I like the light ankle band and the P.ball because they can really make you focus on the hip muscles throughout the movements and offer progressive resistance (increased tension on the band as you stretch.) I also really love the slant board for hip and knee alignment as you can't stay balanced with your knee forward. It really helps encourage hip and core activation with good lower leg and knee alignment.

Ankle weights are one of the most essential tools in creating toned, lean legs and a lifted butt. The added weight allows the muscles to activate and work just hard enough to become prominent without breaking down and bulking, allowing you to feel muscles that you normally keep dormant. What are Ankle Weights Good For? Ankle weights help the legs work hard enough without breaking down or enlarging muscles like most weighted exercises do. You can also move around in ankle weights, letting you walk and move from floor work to standing throughout the workout.More movement means more range of motion and more versatile ways to move your legs and glutes. Our program offers two different ankle weights, light and heavy, to give the options of more controlled or added resistance when needed for maximum ankle weight benefits. Changing the weight up in different exercises helps target the tiny hard-to-reach muscles and engage differently with the same movements. As part of the Pvolve Method, we use different weights for different ankle weight workouts to engage a variety of muscles. We offer 1.5-pound and 3-pound ankle weights for different exercises and added resistance, both standing and on the mat. How To Use Ankle Weights Ankle weights can be used in a number of different ways to achieve different results. Changing up the weight with various exercises makes you feel things differently by using different muscles and engaging those hard-to-reach areas. Try using your ankle to activate the hips through propulsion or to activate certain parts of the butt in accelerating and decelerating the motion. Depending on whether you are on the mat doing butt lifts or standing up doing legs lifts, the weight you use makes a difference in where you feel it. For exercises with big ranges of motion, such as a leg lift that is at the end range, keep the weight light to allow you to reach the right muscles and help with balance. With butt lifts, use a medium weight to really make your butt work without putting strain on the back. Use the heaviest weight when doing front raises with thighs, this allows the runway muscles at the top of the thigh and in the front of the hip to become more prominent and to eliminate the bulk in the front of the thigh. Getting Started with Ankle Weight Exercises Try out some of our favorite lower-body workouts using the ankle weights to get started. Around the Clock Tap toe at 12 o’clock and lift leg to a 90 degree angle so it's even with the hip. Open leg to 1 o’clock, squeezing the abs and thigh, then tap back down to starting position. Repeat 8 times on both sides. The Dip Start with leg at a 90 degree angle at hip height. Rotate leg inward at a 45 degree angle, then dip leg down slowly past standing foot and bring back up while squeezing through abs and inner thigh. Repeat 8 times on both sides. Slow and Steady  Start in p.sit position. Squeeze glutes while tapping foot out to the side, then lift leg halfway up before slowly lowering down for 3 counts. Repeat 8 times on both sides. Rotate Twist Start in a p.sit position. Pull knee forward and externally rotate the standing leg hip. Repeat 8 times on both sides. Hinge Lift Start in shifted p.sit position. Lift leg up and slowly drop down while keeping standing leg slightly bent with knee in-line with the heel. Repeat 8 times on both sides.  More Ankle Weight Exercises To take your ankle weight workouts to the next level, check out three of our favorite workouts on our streaming platform: 40-Minute Full Body Flex This will be your new favorite Full Body workout! Zach guidance through these dynamic movements will remind you why you love the gliders, hand weights, and light ankle weights.  Summit 60 - Workout 4: Foundation Sculpt In less than 30 minutes, you'll climb your way through total-body standing and mat movements. Summit 60 - Workout 7: Work the Angles In this summit sculpt, you'll challenge your balance and range of motion led by Maeve. Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today.

We can schedule workout after workout, but it's hardly worth it without proper rest. We hear it often in fitness: "Be sure to rest and recover", but what exactly does that look like?  At Pvolve, we encourage incorporating both rest days and active recovery days into your routine to rest your muscles with gentle, simple movements. Dr. Amy Hoover, DPT, Chief Physical Therapist and member of the Clinical Advisory Board is here with advice on how Pvolve can help with recovery. How do I properly rest my muscles?  Muscles, when worked, need time to rest in order to continue to function properly. It is a simple supply and demand. Though we build strength by loading and challenging the muscles, they need rest to recover. If we work a muscle to the point of failure, it may spasm or tighten up in response. A tight muscle is inherently weak, so this is a sign of overuse.  Feeling a little sore can be normal after a good workout, but tightness is not. If we are properly resting we will feel good and want to move more. We also love pairing workouts with Recover 9. Our new-to-market supplement works to reduce soreness, restore muscle function, and build lean muscle to help you bounce back to your best workout.    How often should rest or recovery days be incorporated into my workout routine? This depends on the intensity of your workouts. You should rest and give your body a break from strengthening at least once per week . Walking or stretching on these days is OK. When doing more intense workouts, you may want to add more rest days in between. Listen to what your body needs.  Is there a difference between active recovery and rest days? A true rest day is just that, meaning no exercise. Active rest days are when you take a break from the intense workouts and just move a little, take a walk, stretch, practice restorative yoga or take a Recover & Stretch class. How can a foam roller help with recovery? The Precision Foam Roller It's an excellent tool for recovery. You can use this to roll out your glutes, quads, calves, hamstrings, even along the sides of the back and shoulders. It’s a great self massage tool to help get the blood flow to the muscles that you target during your workout. You can also do little self mobilizations along the spine. Place the roller perpendicular to the spine at the top of the ribcage or thoracic spine, then gently extend over the roller for a nice spinal stretch. Move the roller down a few inches and repeat through the lower back.

The P.3 trainer uses dynamic resistance training with a detachable handle and ankle strap to work the entire length of the body. The equipment is so versatile that it allows for movements both standing and on the mat, with countless ways to target different parts of the body.At first glance, the p.3 works the typical areas of the body that Pvolve focuses on: the abs, arms, and glutes. But the back and shoulders are another focal point—one that can help strengthen and define the entire upper body. Plus, working these areas lets you give the thighs and booty a break. Try the moves ahead for an elongating and effective shoulder or back day.Punch It Up Targeted areas: Shoulders, upper back, upper arms, glutes Start in a p.sit. Step attached leg back to 6 o’clock, then bring same side arm up toward the ceiling in a punching motion. Breathe and engage the arms and back with each punch. Return arm back down to shoulder height and leg to starting position. Repeat 8 times on both sides.Press & Rotate Targeted areas: Shoulders, tricep, glutes Start with leg back at 6 o’clock, arms bent above head holding the handle. Rotate hips to 45 degrees, planting foot firmly while bringing arms down and back up to work the triceps. Return back to starting position. Repeat 8 times on both sides. Diagonal Pull Targeted areas: Shoulders, arms, abs, top of thigh Start with handle in opposite hand as attached ankle, palm facing down. Keep arm straight on a diagonal. Slowly bring attached leg up to hip height at a 90 degree angle as opposite arm pulls toward knee before tapping toe back down. Return arm to starting position. Keep resistance on the band the whole time and other arm on hip for support. Repeat 8 times on both sides.P.sit Reach Targeted areas: Shoulders, biceps, abs, glutes Start in a p.sit with one hand gripping the attached handle, palm facing up, and the other holding the detached ball, palm facing up. Keep arms bent at the elbows at a 90-degree angle. Step out wide into a deeper p.sit while pulling handle and ball upwards toward ceiling. Return to original p.sit position, bringing arms back down. Repeat 8 times on both sides.Find more moves with the p.3 here and look out for more p.3 streaming videos on our platform.

One of the hardest-to-reach areas of the core is one so many women have trouble toning: the love handles, otherwise known as the obliques. Having a bit extra in this area is totally normal, but finding the right movements to stretch, elongate, and sculpt the obliques is possible—and with the Pvolve Method there’s no harsh crunching required.You'll need three pieces of equipment to complete these moves: the slant board, heavy ankle weights, and the p.ball. Hit each regularly and soon enough, you’ll feel a difference in throughout your obliques.  SIDE HYDRANT Put your heavy ankle weights on and start in a p.sit position on the slant board. Put your right arm up at a 90-degree angle and lift your right leg on an angle at the corner of the board. Lift your right leg to a hydrant position 90-degrees. Squeeze your arm down as you stretch leg back, engaging your right oblique.Repeat 8 times on each side. SUPERWOMAN Ground yourself with both feet on the slant board. Put your arms above your head in superman position level so you can see them in your peripheral vision. Keeping your right leg straight, hover it leg 2-3 inches above the slant board. Lift your right leg and both arms up 1-2 inches making sure your arms don't go behind your ears. Engage your back and side muscles as you work.Complete 8 reps on each side. SIDE PLANK Pull your p.ball up between your thighs and lay on one side. Lift up into a side plank position. Engage your side body and use your top arm to lift up one inch, pause, then return down to neutral. Repeat 8 times on each side. SIDE SQUEEZE Start on your knees with the p.ball on with one leg extended straight to the side and the other bent under hips at 90 degrees. Extend arm straight in the air and lift arm and leg together at the same time, squeezing and engaging your side body. Repeat 8 times on each side.  Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today.

While there might not be a single workout or yoga pose that can magically increase your fertility, incorporating regular exercise into your week can absolutely help get your reproductive system on track, relieve stress, and prepare your body for starting a family (one day). Whether you're “trying” or currently “avoiding” you can take care of your reproductive wellness to encourage a healthier version of you. Adding low-impact activity, like the workouts in the Pvolve Method can benefit your fertility, we even have a program designed for people going through the egg stimulation and retrieval process. 1. Working out reduces stress.
 While the jury is still out on whether or not stress directly impacts your reproductive system, there’s still the undeniable reality that when we are stressed, we fall into negative habits that could have an undesirable effect on our fertility (having those extra couple glasses of wine, overeating, under-eating or staying up late scrolling through your phone, for example, can all negatively impact fertility). Regular exercise is a great way to manage stress. As a bonus, group classes or working with a coach can encourage camaraderie, empowerment, and even a support system.  2. Activity can lower your BMI. Women who sit higher (or lower) on the BMI are more likely to have irregular periods. If your periods are irregular or less frequent to do being overweight, it means you aren’t ovulating on a consistent schedule. If you are higher on the Body Mass Index a simple way to get your system back on track is incorporating regular exercise throughout the week.  3. Movement adds some routine into your cycle. Exercise can be a useful tool for regulating your menstrual cycle. If you feel like you can never figure out when your period is going to pop up, you can use exercise 4-5 days a week to help regulate your menstrual cycle. Of course, you don’t want to over work out, which is why having at least a couple of days of rest is important.  4. Low impact activity can relieve period cramps. Oh yes, you read that right. While eating ice cream and binge-watching Netflix might seem like the only thing that’s going to save you when your uterus starts contracting, if you can get off the couch you will likely have better benefits. Getting in at least 30 minutes of low impact aerobic activity has actually shown to help relieve pelvic cramps. This is because working out releases beta-endorphins which act as a sort of morphine and relieves pain. One of the best parts is if you have a normal fitness routine it can prevent PMS cramps from ever showing up at all.  5. Increased blood flow to your uterus. If you have a desk job, it’s likely your seated position is cutting circulation to your pelvic area and reproductive organs. The cure is simply getting up to move on a regular basis with exercise. Working out your entire body gets the blood flowing throughout, including your reproductive system and it works to strengthen muscles surrounding your uterus. An added bonus is that when you get your whole body moving, you can actually increase your libido.

Welcome to Armed & Ready, your one-stop shop for all things arms. At Pvolve, we strive for long and strong, not sore and bulked. When it comes to the arms, there are countless ways to engage and tone, but it’s our commitment to form and innovative equipment that helps target those hard-to-reach spots. Read on for a Pvolve favorite: the triceps. The triceps are that long, hard-to-target muscle on the back of the arm that help you reach and stretch to the best of your abilities. It’s a no-brainer area for Pvolve workouts, considering so much of our method is about creating length in the arms and legs. But toning this area could prove to be pretty difficult without adding any extra bulk to the arms.  The secret’s in the p.band, which allows for a full range of motion with an innovative hand-locking system. With it, you’re able to work through movements that also incorporate the thighs, glutes, and abs, so you’re actually getting a total-body workout instead of just hitting one area.  The best part of using the p.band is that you can simply change your hand positioning and hit a totally new area of the arms. Keep palms facing inward and you’ll tone the biceps; turn them outwards and you’ll target the triceps. In the moves ahead, we show you some of these details, but there are others to keep in mind when you have the p.band on. Make sure your shoulders are rolled down and back (not scrunched up by your ears) and your arms are straight with elbows locked in each move. The tricep moves ahead will help you get Armed & Ready for today, tomorrow, and every day thereafter. The Straight Lift Start standing with one leg back, heel up and opposite arm out straight at shoulder height. Lift other arm from 45 degrees down towards hip, and slowly return back to returning position. Repeat 8 times on both sides. Elbow Hinge  Start standing with one leg back, heel up and opposite arm out straight at shoulder height. Use other arm to bend at the elbow, squeezing tricep before returning to starting position. Repeat 8 times on both sides. Open Up Start standing with one leg back and heel up. Bring both arms straight out to shoulder height. Open one arm out to the side, then lift both up overhead before returning to starting position. Repeat 8 times on both sides. Stay tuned for more to come from our arm series, Armed & Ready. In the meantime, watch these p.band streaming videos or try us risk-free for 15 days.

A few ab exercises have been drilled into our heads as mandatory—one of which is planks. The tabletop exercise is meant to distribute most of your weight through your core, making you tighten and squeeze the abs for an extended period of time.  A big problem, though, is that most of us aren’t doing planks the way they’re intended. Instead of putting the focus in the abs, it’s easy to load up the arms and legs, or strain the shoulders or neck in the process. That’s why the Pvolve Method puts so much focus on form! A plank performed with the neck long, shoulders drawing down the back and hips in line with shoulders will strengthen the core without strain when the body is ready for such a powerful move. The abs shouldn’t be hit from just one angle, instead, they should be worked from a 360-degree view—the front, the sides, and the back. This requires standing exercises like twists, stretches, and other moves that really engage the core and force you to squeeze the muscles in your abdominals without overexertion, in addition to exercises like planks that challenge your core from this pressurized angle. THREE WAYS TO PRACTICE PLANKS Slow Mountain Gliders  Start in a high plank position with each foot on a glider, feet hip distance apart. Slowly start to bring your right knee in towards your chest, but stopping the knee in line with your hips at a 90-degree bend. Slowly press the right leg straight while at the same time bringing the left knee in. Continue to alternate slowly, keeping the feet hips distance apart, for 8 reps on each side. Single Leg Sweep  Start in a plank position, either on your hands or on your forearms, one glider under your right foot. Keeping your entire body still, sweep your right foot out towards the right about 45-degrees, then pull it back to center. Try to keep your hips level and square to the mat. Repeat 8 reps, then switch legs. Double Knee Pull  Start in a high plank position with a glider under each foot, feet hip distance apart. Pull both knees in, stopping in line with your hips at 90-degree, then press back to start. Keep your hips level, without sinking or lifting. Repeat for 8 reps.

Let’s talk abs. When we think of those pesky abdominal muscles, what we really want to focus on is the core. Much in the same way that the core of an apple keeps the fruit intact, the core of our bodies are our source of strength and movement. The core isn’t just about the six-pack abs see you in IG ads. Your core includes your abdominals, back muscles, diaphragm and pelvic floor. These muscles work in concert not only to affect the way you look, but how you move, carry yourself, and prevent long term injury. Your core muscles have to be worked and conditioned equally but for today, we're going to focus on the abdominals. The Pvolve Method accounts for all 360-degrees of the abdominals, making sure to target the muscle in a dynamic way. Aside from the main ab muscles in the middle, your abdomen has essential muscles on the sides—the obliques and transverse abdominals—that are major targets in our workouts. Working on these through multidimensional movements sets a foundation for a strong, functional body. It’s not about crunches and other traditional ab workouts that only focus on the outer most layer of your abdominals. After all, your core is responsible for all the movement of the upper body. Your core effectively acts as a torque converter, controlling your body through space. This slows down the momentum of movement to prevent the pressure and energy from transferring into your bones and joints which can result in injury without control from your stabilizers! The more you can engage and activate your core, even if it's a 10-minute ab workout, the more control you’ll have in all of your movements throughout the day. Consider a sit-up for instance. Think of how one-dimensional this move is — it only targets the basic functions of the rectus abdominus (the most superficial layer of the abdominals) and doesn’t do much for the upright stance. On the other hand, standing ab work is crucial to building a strong core that can improve posture, walking, and mobility in other workouts. This doesn’t mean that sit-ups should be completely erased from your regimen, but simply that many other things need to be properly incorporated along with them in the right ratio. Any and all Pvolve movements will help target the core from all angles, but the ones below hit the abs from all angles: Step Back and Reach Start in a neutral position with a slight bend in your knees, arms straight out in front of you at shoulder height. Step right foot straight back behind you, keeping right heel lifted and knee full extended. At the same time, lift both arms toward the ceiling, following your hands with your eyes, stretching through the abdominals. Lower your hands as you return the right foot back to start.Repeat 8 reps, then switch legs. Twisted Leg Lift Start standing, with hands behind your head. Put soft bend in left knee and tap your right foot in front of you while slightly leaning back through your torso to elongate the front abs. Pull your right knee up to hip height in front of you while rotating your upper body towards the lifted leg. Return to start and repeat 8 reps, then switch sides. Step Back Arm Rotation Start in a neutral position with a slight bend in your knees, step your right leg straight back behind you keeping your heel lifted and extend your right knee while keeping a soft bend in your front left knee, in line with your left heel. With your arms out in front of you palms facing each, other twist towards the front left leg as you rotate your left arm back behind you. Face back to center and step your right foot back to start. Repeat 8 reps, then switch. Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today. 

Having a clean, wholesome diet is an essential part of achieving any wellness goal, whether that's to tone up, lose weight, gain weight, or simply maintain good health. But what does that mean exactly? Leah Silberman, registered dietitian and founder of Tovita Nutrition, breaks down the essentials of a healthy diet. What foods should we be having in our daily diet? A plant-centered diet consisting of high quality fruits, vegetables, beans, legumes, whole grains, nuts and seeds is key! This is where we get all our vital antioxidants, vitamins, minerals and nutrients. If you choose to incorporate animal proteins, ensure they are hormone and antibiotic-free. Labels are super important here, so you want to make sure you're buying organic, grass-fed beef, organic and free-range chicken, organic cage-free eggs, and wild caught fish.  There seem to be so many rules around fruit, what's the deal?  Fruit is incredible! It's important to eat a variety of fruits, as they all contain different nutrients. Some are also higher in fiber while others are more hydrating. Berries are one of the best fruits you can have, as they are packed with fiber and antioxidants-- hence their rich color! One thing to note is that many fruits are high in natural sugar (which isn't a bad thing!), so when having it as a snack you will want to pair it with a healthy fat or protein like nut butter to slow blood sugar and insulin. This will also keep you satiated longer! What are the best vegetables? Again, get a variety of veggies! While pretty much all vegetables contain a good amount of fiber, green leafy veggies will be high in different nutrients than, say, root veggies like potatoes and squashes. It's important to consume the whole spectrum to get all that we need.  Why do some veggies cause issues like bloating? Being that vegetables, and particularly cruciferous veggies, are high in fiber, consuming large quantities can be hard on anyone's system especially if they aren't used to having them on a daily basis.  If this sounds like you, the best way to manage the bloat is to ensure those veggies are cooked (roasted, boiled, steamed, baked, or grilled) as they are easier to digest, and to start small to build up a tolerance.  Are raw vegetables better than cooked vegetables? There really is no best or worst, especially as some veggies are more nutrient dense when cooked verses raw, and vice versa! It also depends on the individual, as some people tolerate raw veggies without a problem while others just can't break them down enough to absorb all the. Experiment with what works for you and however you will enjoy them the most will be the best for you! How much fiber do we need? How much is too much? The goal is to eat as much fiber as you can, at least 25 grams per day for women and 38 grams for men.  There isn't really such a thing as too much fiber. But be careful, if you are only used to getting 15 grams or less in an average day and you start trying to double that, you're likely going to get some digestive upset!  What is the best way to get more fiber, and what are some tips to build the tolerance? The best sources of fiber will be high quality plant foods, so add those in wherever you can. Berries, leafy greens, nuts, seeds, you can't really go wrong! For example, if you have oatmeal every day, simply add in some berries and chia seeds to add fiber as well as healthy fats to make it a more well-rounded meal. What should we be avoiding in our diet? The top things to look out for are high fructose corn syrup, trans fats, and anything with artificial food coloring (check the color of your fingers and tongue after eating packaged foods-- there could be remnants of food dyes!). Processed lunch meats are often packaged with a lot of preservatives and additives, so you have to be careful there as well. Lastly, be cognizant of consuming too many refined grains (think "white" foods) that have been stripped of the most fibrous, nutrient-dense parts of the crop. When looking at nutrition labels, what should we pay attention to? Ensure you can read and pronounce all the ingredients on a food label. If you can't pronounce it, toss it! When it comes to looking at the numbers, you want to be collectively looking at the full nutrient profile, meaning the fat, carb, fiber, and protein content rather than just zeroing in on one number. This is particularly true when it comes to calories, if you're eating a well-balanced diet of high quality wholesome foods, calories are the least important thing to look at!

We're answering some of the most-asked questions about the Pvolve Method from the Pvolve Streamer's Facebook Group! Q: What workouts are toning the inner thighs?   Ultimately, the best workouts for toning the inner thighs is all of them! Every workout plays an intricate role towards getting the end result. You can’t just do one or two things that are the most intense on the inner thigh and expect the best possible results. The functional part of the program--that is, getting all those smaller muscles activated and working together with the joints-- is extremely crucial to getting the muscles defined, as well as getting your glutes and hips strong.  With that said, if we had to choose, the P.ball and the far-reaching glider exercises are the most targeting and intense on the inner thigh. In fact, when if you really want to go after that area, try doing P.ball exercises followed by glider exercises back-to-back. Once you can establish that strong, functional foundation mentioned above, those workouts become that much more effective.  It's also necessary to remember that while you can build muscle and strengthen certain areas of the body, you can’t really spot train for changes in body composition. A healthy diet, cardiovascular movement, and optimizing your metabolism through building muscle is all part of getting your body to look and feel its best!  Q: If I’m not sore the next day, does that mean I’m not building muscle, or my form is off?  It doesn’t mean you're not building muscle, but you should at least be fatigued on those muscles. Soreness is something that occurs on and off with Pvolve, particularly when you're a beginner. We are still training your mind and body how to activate muscles that may have been dormant for some time. If you have been training for a week or so and have never been sore, then there is very good chance you're form is off.  Saying that, once your routine becomes too comfortable and you are not feeling your muscles when you work out, it’s time to change things up by trying another class format, deepening your range of motion, and adding more load to your muscles. That’s why we have so many class types to continuously challenge your body and avoid plateauing. Q: What can I do about pain in my foot during Pvolve workouts?   You can loosen up the plantar fascia in the feet with a massage or trigger point ball. Next, make sure you are actively using those foot muscles during the workout and engaging the floor by grounding through what we call the tripod of the foot- the big toe mound, pinky toe mound and heel. It is very common to feel your foot cramping when learning how to balance on one leg, or when you start using the Slant Board. But, feel free to shake the foot out as needed and through regular practice and consistency, that feeling will go away as you build strength!   Q:  What does it mean to “catch” the floor?  Think of your legs and butt as shocks on a car, absorbing the upward force of the road. Whenever you lift your foot and go to place it back down, your foot is being pulled down by gravity. Without your muscles absorbing the impact of the foot meeting the floor, your body slams into the floor driven by that force of gravity. The slamming force can (over time) wear down your joints and compromise your body, just as a bumpy road would ruin a car without shock absorbers. A good example of this would be when runners develop bad backs and hips from the continuous slamming force transferring through their body as they strike the ground if they are not in proper alignment and do not have enough muscular strength to support their routine.   Another way to think of it is to ensure that when your foot makes contact with the floor, it doesn't make a sound. When you slam into the floor rather, you get a loud bang from the uncontrolled impact of gravity. Controlling the foot down and absorbing the impact of the floor keeps the motion relatively silent. Understanding this concept will take your fitness to an entirely new level.    Q: Can you get results without the equipment?   You can absolutely get some results without equipment, but without equipment you won’t be able to go as far into the method, get as many results, and you will definitely spend far more time trying to get there. Rarely do I not use any, as they all play a vital role in getting everyone to their goals. By using equipment, I know we can get the job done in a much shorter time than going without.  

The lower back is a part of the body that plagues a vast number of people. Whether you’re active or not, the lumbar spine (or, the lower back) is a common source of pain, and for a multitude of reasons that mostly extend from the extremes of sitting all day and/or overexertion. This makes sense when you think about it—if you’re mostly sedentary during the day (at your desk job, in your car in traffic, etc.) and then go to the gym and suddenly start throwing your body into these big intense exercises, something is bound to go wrong. How Functional Movement Helps with Lower Back Pain This is a perfect example of how the Pvolve Method benefits your body far beyond the gym. By focusing on alignment and creating constant engagement, Pvolve sets out to address all possible causes of everyday lower back pain and move your body properly to help you feel more stable, mobile and strong. We do this by not only stretching the spine and opening the hips to ensure your lower extremities are mobile and functioning properly, but also by activating and strengthening all the muscles, ligaments, and fascia that surround that lower back region. The big culprits are the abdominal muscles—consisting of the internal and external obliques, the transverse abdominus, and the rectus abdominus. Equally important muscles to target are the back’s erector spinae, serratus posterior, and thoracolumbar fascia. All of these muscles support the lumbar spine-- without their assistance, the lumbar spine is in big trouble. Most injuries to the lumbar spine occur when someone is in a hip-flexed, bent-over position. This happens both when working out (squatting and deadlifting) and in everyday life when reaching to the floor to pick something up, or even light running or biking. The aim is to get all the muscles working together as a team and getting them strong so we can avoid any possible injury or pain.  How To Relieve Lower Back Pain There are numerous ways we stimulate these muscles and force them to get strong but the starting point is through our foundational p.sit (otherwise known as a hip hinge). The p.sit is small but mighty—this tiny motion is meant to force you to slow down and tune into exactly what's going on in your midsection. With the p.sit, we are connecting the mind with the lower back, and listening to its condition. Your p.sit can be as small as a half-inch and as big as a 5-6 inch drop, but it completely depends on where your body is at, and know that you will build up the strength and range of motion as you progress. If your core can’t support the mass and momentum of your body twisting, pulling, and compressing the spinal vertebrate, your body will let you know right away with a sudden ache or pain. Most of the exercises in Pvolve are designed to create better communication between you and your body, and let you know the status of any pain or discomfort through each move. The idea is to learn to stay within the range of motions that your hips and muscles will allow you to go through within the limits of the lumbar spine. You always want to take it as far as you can without pushing into the pain zone. As you do this (and as you do with all other exercises), you want to move slowly and focus on activating all the muscles in your core necessary to support your back. This takes focus and a mind-body connection, so don’t rush the process. As you sit into the hinge, you will feel your back muscles engage but be sure to support this movement by bracing the core so both your front and back body are working in tandem. Aside from mastering the p.sit, we will engage your core through standing abdominal exercises, breath work and pelvic floor activation as a healthy, strong core is the key to protecting your lower back. Adding equipment to the workouts will also challenge these same muscles in all different ways. But the beauty of this method is that you don't have to worry about designating certain days to different areas of your body. Instead, our method helps you progressively build up your total-body strength in a holistic way, tackling any pain points along the way and helping you reach your goals in the process.

We caught up with top-model and Pvolve-regular Blanca Padilla, and she gave us the low-down on her wellness routine. Read on to learn about her healthy habits and how she fits Pvolve into her busy lifestyle.   Q: WHAT IS YOUR FAVORITE BREAKFAST TO FUEL YOUR DAY?  A: I usually start my day with a huge smoothie, making sure to add protein and lots of greens. I then add toppings like raspberries, blueberries, chia seeds, shredded coconut and ground flaxseeds for fiber and energy. I also love to start my day with pasture-raised eggs, either poached or in an omelet, with avocado on the side. I like chia pudding with berries as well because it’s great for busy weeks; it’s so versatile and easy to make ahead and grab on the go.   Q: HOW DO YOU DESTRESS DURING EVENTS LIKE FASHION WEEK, AND IN LIFE?   A: Taking time for myself. A little "me time" after a crazy day of events, meetings and castings is really what works for me. Getting a relaxing massage, a nice facial, or simply staying home to cook something yummy and journal. Self-care is key to being able to give back to others in all areas of your life.  Q: WHAT ARE YOUR GO-TO BEAUTY MUST-HAVES ON-THE-GO?   A: I always have to have a good lip balm with me. I’m a huge fan of rose water, and as far as my on-the-go look, it’s just concealer where needed, a bit of bronzer and highlighter (both also used for my eyes to add some depth), curled lashes, eyebrows brushed and a touch of lip liner that blends with your natural color.  Q: DO YOU HAVE A FAVORITE PVOLVE MOVE OR PIECE OF EQUIPMENT?  A: This is a hard one! I am obsessed with the Pvolve Method; my body just loves it so much! I’d say the P.band is a great addition. I also love using the light ankle band and getting into internal and external rotations. My favorite moves include a lot of stretching. I love the beginning of the workout that wakes up the whole body and opening my hips on the mat after long flights. And anything that works my abs while stretching. I think that’s everything...   Q: WHAT SONG GETS YOU IN THE ZONE?  A: Almost anything, I love music.   Q: GO-TO OUTFIT WHEN ON OR OFF-DUTY?  A: Denim, denim, denim! Forever.  Q: HOW DO YOU FIND YOUR CONFIDENCE, IN DAILY LIFE AND AS A MODEL?  A: I think it’s about really internalizing that nobody has your potential or uniqueness. You can’t be good for everybody or everything, but there are things that make you vibrate and feel joy, and that’s the path you must follow. Your confidence will come if you forget about the noise and focus on whatever it is that calls your name. Nobody else can offer what you can when it comes to doing what you love. It is not about being perfect but about finding how and where you can shine. We’re all special, and if you don’t see that yourself, just know others see it in you.  Start streaming like a model today! 

Mom was right when she told you to stand up straight.  Not only can adjusting your stance make it appear as if you’ve added inches to your height, but good posture can also help ward off painful injuries and even falls. What mom didn’t tell you, however, is that there’s more to your posture than standing tall. Being able to maintain good posture requires having mobility and extension in the shoulders as well as a strong core (particularly the rectus abdominis, a.k.a. the “six pack,” which runs right down the center of your stomach). Consider it the essential foundation that will help your body stay upright and stabilized, allowing you to stand straighter. Functional training like the Pvolve Method can help you build the mobility and strength needed to keep your posture corrected throughout the day. . It targets the upper back muscles and shoulders—and the only equipment required is a p.band. Then read on to discover three more good posture exercises that can help you stand taller plus other ways to fix bad posture. Benefits of Good Posture Slumping in your desk chair or slouching when you stand can put unnecessary wear and stress on your joints and ligaments, leading to discomfort (hello, backaches and headaches) and possible injury. But when you correct your posture, your body—including your bones and joints—becomes properly aligned, helping to prevent muscular strains and pain. You’ll also find that your balance may improve too, since good posture helps keep you upright, whether you’re hiking down uneven terrain or dashing for a 5k finish line. The benefits of good posture aren’t just physical, however. If the simple act of pulling your shoulders back and lifting your chest seems to give you a shot of confidence, it’s not all in your head. One study found that students who sat up tall while taking a math test felt more capable and perceived the test to be easier than those who slouched. And other research reveals a link between an upright posture and improved self-esteem and mood. Think of good posture as a feel-good fix for your body and mind. How to Fix Bad Posture When it comes to correcting bad posture, it’s helpful to be aware of how you sit and stand. Let’s start with standing. Use these tips to fix bad posture when standing or walking around: Keep your shoulders back and chin level with the floor. Stand tall while maintaining a neutral spine and keeping your abdominals engaged. Distribute your body weight evenly between your feet (mostly on the balls of your feet) and keep your knees pointed straight ahead. Allow your hands to hang naturally at your sides. Similarly, sitting with good posture can help prevent back pain, so keep these posture pointers in mind:  Sit with your feet flat on the floor (you may need to adjust the height of your chair). Ensure that your knees are at (or below) hip level and your ankles are positioned in front of your knees. Maintain a small gap between the front of your seat and the back of your knees. If needed, support your lower back with a small pillow. Other things to know: Carrying a heavy purse or staring down at your phone can yank your body out of a perfect-posture position. Be aware of how your lifestyle affects your posture and consider making tweaks to help realign your body (for example, using a backpack instead of an over-the-shoulder bag or limiting the time spent scrolling through social media).  And if fixing bad posture is a goal, Including functional training and good posture exercises in your workout routine is a must. Luckily, perfecting posture is a foundational element of every Pvolve workout! So pick your favorite routine and you’ll be on your way to better posture and a stronger, toned body. 3 Good Posture Exercises These moves build strength and mobility to set your body up for improved posture. Run through them a few times a week on their own or combine them with your favorite Pvolve routine. All you need to get started is a mat and a couple pieces of workout equipment (light hand weights and the p.band). Upper Body Extension Start with feet hip-distance apart. Bend at the knees while reaching arms toward the floor, then inhale as you push through heels to stand tall while sweeping arms out to the sides and up. Pause at the top of the movement and lean back slightly as you stretch through the fingertips. Then exhale as you reach your arms back out and down, bending at the knees again.Repeat for 15 to 20 seconds. T-Spine Rotation with Chest Fly Holding a pair of light hand weights out in front of you at chest height, start with feet hip-distance with knees slightly bent, then step your left leg back and hinge at your hips into a small lunge. Keeping hips square, punch your left hand forward while rotating at your spine to open your right arm out behind you. Rotate back to start position.Repeat for 15 to 20 seconds, then switch sides.  Alternating Sit & Single Arm Lat Pull Using the p.band, start in a tall kneel with knees hip-distance and arms raised above head, hands slightly pulled apart. Exhale as you drive your right elbow down toward your right hip, then inhale as you press back into your hips while returning your arms overhead. Exhale as you rise back up into a tall kneel position while simultaneously driving your left elbow toward your left hip, then inhale as you press back into your hips again while returning your arms overhead.Repeat, alternating sides, for 15 to 20 seconds. Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today.