We ask a lot of our knees every day. Whether you’re an avid Pvolver, a busy mom, an over-booked student or a professional glued to your at-home workstation, you’re probably putting more pressure on your knees than you realize. In fact, the US National Library of Medicine reports that approximately 25% of adults experience severe knee pain. Fortunately, this pain can be prevented or minimized through exercise.   Experts Maeve McEwen, Director of Programming and Lead Trainer, and Dr. Amy Hoover, Chief Physical Therapist  PT, DPT break down the importance of knee stabilization and how the Pvolve Method can help strengthen your knees.  Keep reading to learn from the experts, and stay tuned for three specific exercises from our Knee Stability Series that can help strengthen your knees. Knee Stabilizing Benefits  Almost every motion in the lower body involves the knee, from walking, running and jumping to simple movements like standing, getting out of bed and going up stairs. So whether you are looking to reduce everyday pain or improve athletic performance, it is important to strengthen and stabilize your knees.  How Can I Improve My Knee Stability?  You can improve your knee stability by strengthening the surrounding muscles of your legs — specifically the quads and hamstrings — as well as increasing mobility and stability in your foot, ankle and hips.  Exercises that can improve knee stability include things like knee extensions, hamstring curls, leg lifts, wall squats, and straight leg raises. What Muscles Stabilize Knees?  The knee joint is made up of three joints: the medial joint, the lateral tibiofemormoral joints and the patellofemoral joint.   The medial and lateral tibiofemoral joint is the part of the knee joint where your thigh meets your lower leg. It is a primary hinge joint with a small amount of rotation and is moved by the hamstring and quadriceps muscles. The patellofemoral joint is the kneecap that glides along the femur or thigh bone — it’s moved by the quadriceps muscle.  The knee joints are stabilized by the attached muscles, including the quadriceps, which are a group of four separate muscles, and the hamstrings, which are a group of three muscles. The quadriceps primarily extend or straighten the knee, whereas the hamstrings primarily flex or bend the knee. Above and below the knee is influenced by the stability of the hip and the ankle; the knees rely on strength in both of these areas to function and stabilize properly. The stability of the knee joints depends heavily on strength and proper function of all of these muscles, so weakness or decreased mobility in any of these areas can negatively influence the knee joint.  Our Best Knee Stabilization Exercises  Check out the video below for three moves from our Knee Stability Series to help stabilize your knees. Bent single leg raise Start with your hands behind your head and your feet hips distance apart. Tap your left foot a few inches in front of the right and pressing through your standing heel and thigh pull your left leg up to hip height with a bend in the knee. Return your left toe to the floor in front of your right foot. Repeat 10 times on each side. Lower Body Hip Hinge & Reach Start with your left foot stable on the ground and your right foot out to the side on a glider. Slowly move into a hip hinge, reaching in front of you and sliding your right foot to the side as far as you can. Return to start position. Repeat 8 times on each side. Glute Kick Back Start on all fours, extend your left leg back until your thigh is parallel with the floor. Squeezing your glute, bend at the knee as you pull your leg toward the ground. Return to starting position.Repeat 10 times on each side.

Stretching the right way can help you feel good, perform better, and stay healthy. That’s why it’s always been an integral part of the Pvolve Method, and why we have series like Sculpt & Release featuring Licensed Massage Therapist and Recovery Expert Joe Yoon and Head Trainer & Director of Programming Maeve McEwen in our library. The Sculpt & Release series includes 10 targeted Strength & Sculpt workouts followed by 10 minutes of stretching to set the foundation for you to achieve better overall performance in your everyday life.  The Benefits of Stretching Below, Joe shares why recovery through stretching should be just as important to your routine as the workout itself.  Benefit #1: Stretching helps improve your workouts  Stretching can help performance in your workout through the use of dynamic warmups. Dynamic warmups are stretching and mobility exercises that mimic some of the movements you will see in your workout so you body is fully prepared for it. Stretches before a work out also prepare your nervous system as well as prep muscles to handle what's ahead better, allowing yourself to perform at full throttle from beginning till end!  Benefit #2: Increased range of motion  One of the main reasons why people stretch is to increase mobility and flexibility. Your body can be seen as a master of compensation, meaning if one muscle or joint is "tight," your body will try and find the path of least resistance to achieve certain positions. This could lead to increased fatigue on other muscles that are over-compensating for these tight joints/muscles.  Benefit #3: Reduced stress and anxiety  Another reason why stretching is essential; it can be a way of calming your body down after an intense workout. Stretching combined with deep breathing stimulates the parasympathetic nervous system, decreasing your heart rate, decreasing stress, and sometimes helping to reduce anxiety.  Sculpt & Release takes this approach, utilizing self-massage with massage balls and other tools and stretches to optimize recovery at the end of each workout.  This program is going to give you a total body workout. You'll be strengthening your hips and shoulders with the p.band and ankle bands, keeping those joints mobile using the slant board and cooling down post-workout by rolling out those tense muscles on the foam roller. As you progress through each session you begin to understand why Sculpt & Release is the perfect blend of strength and stability and elevating your recovery like the athlete you are!  For more info, sign up for a free-trial and check out the Sculpt & Release. MEET JOE Joe Yoon is a certified personal trainer, licensed massage therapist, author of the book Better Stretching, and founder of the fitness training business Joetherapy. His clients and followers include Olympic Gold Medalists, NFL Pro Bowl players, championship bodybuilders, Hall of Fame golfers and basketball players, Hollywood celebrities, and people from every walk of life and age group. He lives in Orlando, Florida. 

  When COVID hit, Kristina was looking for a new way to get the recovery workouts she needed when she was training for a half-marathon. A devoted CrossFitter, she thought her body had to feel sore and tired to get a good workout.  Enter Pvolve. Kristina found a way to get stronger at home without overly taxing her body. What were your initial goals when first starting to do Pvolve consistently? My initial goal was to add low-impact workouts on my days off from training for a half-marathon. I signed up for Pvolve shortly after the COVID-19 pandemic began and I no longer had access to classes at my gym. I wanted to incorporate recovery workouts and workouts that would help open my hips and strengthen my glutes and hamstrings while training for a race in August 2020. I found pretty early on that I was more mobile and experienced less pain in my hips after particularly hard runs or other high-impact workouts. What does your Pvolve routine consist of? My typical Pvolve routine consists of four to five Live Virtual Studio classes a week, and one or two on-demand videos when I can’t make a live class. I love that the Live Virtual Studio classes are early enough for me to get in a good 55-minute workout before I head to work at the hospital! There are so many on-demand options where it is easy to mix and match videos for a total body workout as well.  When did you know that Pvolve was working for you and your goals? Did you have an “aha” moment? Prior to Pvolve, I was doing CrossFit and running nearly every day. My body was sore and exhausted, but I thought that was normal. When the pandemic hit, I no longer had access to CrossFit, and I realized that what I was putting my body through was not good. Pvolve helped me realize what an effective workout is for my body. I can feel toned and still very sore without the exhaustion by just putting my mind to muscle and doing more functional movements.  What were the unexpected results you saw and felt? I gained better hip mobility. I didn’t realize how much tension I carried in my hips until I started with Pvolve. I love all the hip rotations that are incorporated into nearly every class. Visually, my abdominal area appears more toned, and my butt is more lifted. I feel more confident and full-heartedly believe that is due to Pvolve and being more in tune with my body during the workouts.  Why do you continue with Pvolve? I continue with Pvolve because I love the workouts and I love the community. A lot of us take the same live virtual studio classes throughout the week and it is so nice to be able to connect with other Pvolvers across time zones! Another reason is the Pvolve trainers, who are so friendly and really make it known that you can always reach out to them with questions. They are also always watching your form in the live virtual studio and provide corrections specific to you.  Favorite piece of equipment? My favorite piece of equipment is the P.3 trainer. I feel so sculpted and lengthened after every workout with it! It is extremely versatile and provides a total body burn. The piece of equipment that challenges me the most is the slant board. It tests my balance, ankle strength, and reach backs. I also love using it for bridges, as I am working towards a single leg glute bridge.   Aside from the physical aspect, how did the workouts help you mentally or emotionally? I look forward to my 5:00 AM workouts and know that no matter how hard it is, I will feel great afterwards. I also have been focusing less on the physical transformation and more on challenging myself to attempt a move that I was not able to do a couple of weeks ago. Can I maintain my balance? Can I feel my abs zipping up? Can I hold that plank? That’s what matters to me now, after a year of hard work with Pvolve. How do you think the workout will continue to help you recover and become stronger in the future? I think the Pvolve Method will continue to help with functional movement in my day-to-day life. I feel myself getting stronger with a consistent Pvolve routine, but I also notice a different in my ability to hike, snowboard, walk, and more. Pvolve and its functional movements have directly translated into all the other activities I love doing. The slant board has helped me maintain my balance on steep hikes. The p.sit is like how I stand on my snowboard. I have less pain when I wake up in the morning and when I walk. Pvolve is definitely a workout that I will continue to be doing for a long time. 

A year after giving birth to her second child, Pvolve member Nicole wasn’t feeling challenged enough by her low-intensity postpartum workouts. With two kids under five at home, she needed to find a workout she could do on her own time—one that would get her to push herself more than she was used to. Nicole found a new routine with Pvolve that not only fits into her busy life, but also helps her feel stronger and more comfortable in her body.  What were your initial goals when first starting to do Pvolve consistently? I discovered Pvolve two years ago. I was one year postpartum after my second child, and I had been doing another low-impact workout designed specifically for people who had recently given birth. It was good, but didn't have the intensity I was craving and felt physically ready for. With a four-year-old and one-year-old at home with me, I needed a workout that I could do at home with very limited time. That’s what Pvolve offered, with digital memberships and awesome equipment. There was really no need to go to a gym to feel like I fully worked out. What does your Pvolve routine consist of? I do Pvolve six to seven days a week—usually some virtual studios, and the amazing active recoveries and stretching videos. I work out for 30 to 60 minutes a day, depending on my availability... and how cooperative my kids are feeling. I honestly crave my workouts and look forward to them every day. Even on the days where I'm dragging, I get past that obstacle by remembering how amazing I will feel afterwards. And it has never let me down. When did you know that Pvolve was working for you and your goals? Did you have an "aha" moment? Honestly, as soon as I did my very first foundational video with Pvolve during my 14-day trial period, I knew it was for me. The workout was so hard, but I didn't feel dead afterwards. It was the oddest feeling: I was exhausted from working super hard, but also energized and just felt good. I truly believe that their pre-hab approach to fitness, getting stronger so we can prevent injury, works our bodies from the inside out. I have never felt that way before. Before kids, exercise was just a means to work my body as hard as I could, in an attempt to shrink myself down as much as I could. I have a history with disordered body image and super restrictive eating, and that influenced my relationship to exercise. Through some dietary changes, getting more sleep (thank you, kids!), hormone shifts as I finished breastfeeding, and especially Pvolve, I have definitely seen steady results. Physically, I didn’t change overnight, but since I’ve been keeping a consistent routine over the past two years, I have lost 15 pounds—back down to my pre-first-baby weight. I feel stronger, but also longer and leaner than I ever have in my life. Before kids, I felt like food was the enemy and exercise was an unhealthy obsession. With Pvolve, I've found my love for movement that is healthy and gentle, but also challenging. I've also fallen in love with my (post-two-kid) body that is far from perfect, but truly amazing. I never, ever thought I would feel that way. And that gratitude and appreciation for my body—which I often felt disdain for during my teenage years and twenties—is honestly what I'm most thankful to Pvolve for. What were the unexpected results you saw and felt? The unexpected results I felt—almost immediately—was how open my body felt. Before Pvolve, I thought I had chronically tight hips that would never change. After the very first workout, they felt noticeably more open. After about three months, I noticed my shoulder pain—which I've had since I was a teenager—was completely gone. The lower back pain from carrying a toddler and preschooler all day was gone, and I'm more flexible than I've ever been. Why do you continue to do Pvolve? Bottom line, I do Pvolve because I love it. It makes me feel strong physically, mentally, and emotionally. I appreciate the aesthetic results, but I think I would do it even without them. I'm also super grateful for the community. The trainers are amazing people who always lift me up and encourage me. The virtual studios have been such a cool experience since I don't live near a studio. Getting live feedback is good practice for perfectionists like me—that we're all in this together, focusing on form and always improving. I adore Dani and Maeve—they kick my butt like no other, but have the sweetest demeanors. Everyone I've interacted with, from customer service reps up to senior trainers, have always been so kind. Favorite piece of equipment, movements or on-demand video? Gosh, that’s so hard to choose! It's hard to beat the P.ball. There's simply nothing like it. The gliders are the sneakiest piece of equipment—they look unassuming, but will leave you flat out. In terms of workouts, the newer ones are next level good. I love the 30-minute abs & lower body sculpt with the P.ball. And the 40-minute lower body sculpt with light ankle weights makes my spine feel so decompressed that I'm pretty sure I gain half an inch of height. I also love, love, love Maeve's Arms & Core Sculpt Series. Aside from the physical aspect, how did the workouts help you mentally/emotionally? My mental and emotional resilience have increased drastically as a result of doing Pvolve. I completely credit it to the mind-body connection of this method. I need to really focus in order to push beyond thresholds and do the workouts properly. In my opinion, anyone who says Pvolve is easy isn't doing it correctly—I don't think I've seen anyone in better shape than Maeve, and you can tell how hard she works in these workouts!  Although I’ve experienced endorphins from high impact cardio and strength training before, I had never experienced the almost meditative state from honing into movement and being completely present with what my body is doing in that moment. It's honestly amazing and a gift. How do you think the workouts will continue to help you recover and become stronger in the future? I turn 36 this September, and have never felt better in my body. I'm grateful to have found Pvolve and am absolutely certain that it will bring me into middle age and beyond with a healthy, strong, mobile body that will allow me to care for myself, my family, and my community in the ways that I want to. It also provides the mental and emotional outlet that I need as an introvert. I told my husband that I love being a mom who Pvolves and I know I'll someday be a grandma who Pvolves too.

Your menstrual cycle, like most things, is not one dimensional. It requires that you work with it in all ways, including in the kitchen.  And when you focus on eating the right foods at the right time of the month, you’ll be able to see endless benefits: less PMS, more energy, better mood and so much more.  This Q&A with Registered Dietician Vanessa Rissetto addresses all the benefits of a menstrual cycle diet and how the Pvolve Method and Phase & Function help guide what’s on your plate throughout every phase of your cycle.  Table of Contents Menstrual Cycle Diet Tips How to Eat for Each Stage of Your Menstrual Cycle Foods to Eat During the Menstrual Phase Foods to Eat During the Follicular Phase Foods to Eat During the Ovulatory Phase Foods to Eat During the Luteal Phase Menstrual Cycle Diet Tips  Q: Let's start at the beginning: How are food and hormones connected?   A: Food affects how hormones are secreted. For example, overeating sugar will cause a release of insulin and perhaps an over production which, if constant, can lead to weight gain.  Q: Why is it important to eat according to your cycle?   A: Eating according to your cycle can help to mitigate symptoms that cause bloating, discomfort, fatigue and distress. The magic of Phase & Function is that it helps you navigate your cycle and eat foods that can help nourish you and give you energy during a time when many women don't necessarily feel their best.  Q: How come so many women don't know about the benefits of eating according to your cycle?   A: Likely because women don't often complain. I find that women are superheroes and take a lot in stride. I hear stories of women telling their doctors about symptoms and are often told “it is what it is”. We normalize feeling bad and that shouldn't be the case.  How to eat for each stage of your menstrual cycle  Q: If someone were to make one small nutritional change that has the biggest impact, what would you recommend?  A: Try not to make big changes all at once. Small changes can have long lasting effects and help you feel motivated. If you drink juice everyday, try every other day, and once you can do that, build upon it.  Q: Can you still eat according to your cycle if you have dietary restrictions or follow another diet?   A: Of course! First off, this is a guide—it's loaded with science, ideas and behavior changes. Take what resonates with you and leave the rest. This program is personalized for you. You know your body best.  Q: How does movement play a role in eating for your cycle, and why is doing both so important?   A: When we exercise we deplete the muscles of glycogen which naturally brings our hunger levels up. Moving in a way that works best for you and how you feel is key, while also making sure you are nourishing yourself and repleting what you need.   Q: What is the connection between the two?  A: Never try to restrict yourself because you've eaten something you don't deem as "good". We want to honor our food choices and our movement choices. It's the best way for us to have success.  Q: What's the biggest misconception about cravings and PMS? (Also, should we really eat chocolate on our periods?)  A: Of course you can eat chocolate during your period! If you're following Phase & Function, you'll see that certain foods can help you feel better throughout the phases and also be more understanding of your cravings which will help you navigate the best options for you.  Foods to eat during the menstrual phase  During your bleed, foods should help mitigate inflammation, replenish nutrients and encourage balance as your hormones reach their lowest levels.   Each meal should include a protein to get you sufficient amino acids necessary for hormone production. Focus on energizing carbs, healthy fats and low glycemic fruits and veggies. You might find that you’re craving more warm foods like soups and stews this week. As always, pay attention to your appetite. You may feel less hungry, but it’s still important to properly fuel.   Foods to eat during the follicular phase  After your bleed, prioritize foods that match the energy of your rising hormone levels. Estrogen and insulin sensitivity are increasing, so keep fueling with carbohydrate-forward foods (grains, potatoes, fruit) while your body is able to utilize them properly and maintain blood sugar stability.   Fresh, steamed and sautéed ingredients will feel best during this phase. It’s also crucial to support gut health with fermented foods like sauerkraut or kimchi and detox the body with cruciferous greens like broccoli.  Foods to eat during the ovulatory phase  During ovulation, be sure to eat foods that set you up for success as energy and workout intensity hits its peak. As estrogen drops after ovulation and progesterone begins to rise, so will insulin resistance which means your body is less able to metabolize carbohydrates well.   Replace some of those simple carbohydrates from the follicular phase with healthy fat such as fatty fish, nuts and seeds. Make sure you take in enough nutrients for workout recovery here, especially protein. Focusing on non-starchy carbohydrates like veggies and lean protein are great for weight loss if that’s a goal. As always, keep that water bottle nearby and prioritize hydration.  Foods to eat during the luteal phase  Prioritize foods that satisfy cravings and provide essential nutrients to prepare the body for what’s to come with the menstrual phase. As progesterone continues its rise, continue to focus on fat for fuel, giving the body what it can use best and setting yourself up for fewer PMS symptoms and a cramp-free period.  Listen to what your body is asking for, like magnesium-rich foods. Focus on sweet root vegetables and healthy fats to curb the desire for sugary desserts. If you have a sweet tooth, try some dark chocolate and a couple of dates and see how satisfied you feel. 

Month after month, 75% of people with periods suffer from PMS symptoms. That’s 63 million people dealing with unwanted cramps, mood swings, fatigue and so much more.  And despite it all, we’re conditioned to work against our bodies — to ignore the negative thoughts, eat the wrong foods and force the wrong workouts throughout the month, causing more harm than good.   It's time to flip the script on all of that with Phase & Function, the series that matches your movement and mindset to the ebb and flow of your menstrual cycle and hormones.  In this series, you’ll learn how to pair your body's own power with the Pvolve Method to impact how you feel and act each month by learning how to give your body what it needs, when it needs it. This groundbreaking, clinically backed approach was designed to reduce PMS symptoms, help with weight loss, improve energy, and offer phase-specific mindset shifts for better productivity, communication, relationships and personal development.  Learn more about how Phase & Function will help you take control of your body and optimize the way that you live.   Get to know the phases of your cycle During every menstrual cycle, your body undergoes hormonal shifts characterized by four distinct phases: menstrual, follicular, ovulatory and luteal. Each phase calls for different workout formats, levels of intensity and durations, as well as specific approaches to nutrition and mindset according to the balance of hormones present.  No matter what phase you’re in, we’ll equip you with the knowledge and tools to work with your body to look better, feel better and move better in everyday life.  We've based the below timing on a 28-day cycle, but everyone's cycle is unique. Use these timeframes as a guide to keep track of your phases: Menstrual: 4-7 days Follicular: 7-10 days Ovulatory: 3-5 daysLuteal: 10-14 days   Your energy levels are the biggest indicator for a change in phase, so look out for subtle shifts and allow your workouts to match how you feel. Menstrual Phase:  You're on your period. Prepare to take a pause, move gently and eat to replenish your body with the nutrients that are lost during your bleed.  Follicular Phase:  Get ready to match your hormone shift with max creativity, faster-paced movements and fresh, vibrant eats.  Ovulatory Phase:  Time to amp it all up! Take advantage of your max estrogen levels by speaking up, challenging your body and fueling for detoxification.  Luteal Phase:  Lean into the progesterone high of this phase with an organized mind, shorter workouts and satisfying, nutrient-dense foods.  Meet the experts  Phase & Function was created by our team of expert trainers in conjunction with members of our Clinical Advisory Board. Each brings their expertise to one—or more—of the three areas of focus for our holistic approach: mind (to find the best way to approach your career, sex and more), movement (to optimize your body’s energy and strength at every phase) and meals (to properly fuel your body according to your hormone fluctuations.)  Antonietta Vicario, Chief Training Officer   Antonietta Vicario brings 15 years of movement experience to Phase & Function. Her breadth and scope of certifications in all movement modalities including  Pilates Mat, Yoga, Pre and Post Natal, and the Gray Institute, inform all of Vicario's workouts, bringing movement science and a deep embodied knowledge forward into her teachings.  “Phase & Function is a gamechanger! Being able to track and follow workouts, meals and mindfulness recommendations that sync with my cycle has helped me understand my body, work more in tune with it, and ultimately feel more energized in my day to day!”  Maeve McEwen, Lead Trainer  Maeve McEwen uses movement as a tool for self-empowerment and discovery. As a NASM Corrective Exercise Specialist, Maeve was integral in working with the team to create workouts that strengthen and enhance the body's needs within all four phases of the menstrual cycle.  “Understanding how the natural hormonal fluctuations can affect my energy levels, appetite and mood, Phase & Function has given me the tools to make choices that support and build up my body throughout the four different phases of my menstrual cycle.”  Alexia Acebo, Contributing Integrative Nutrition Health Coach Alexia Acebo uses food as the foundation to create a holistic plan based on what will work best for your body and your life. She paired her functional outlook on mindset, movement, and meals with our expert adviser Vanessa and Dr. Tewari to offer the best recommendations for all four phases of the menstrual cycle.  “This series gets rid of the confusion around the best moves, the best mindset, and the best meals to achieve your goals. Instead, you’ll find out what’s uniquely best for you- to decrease PMS symptoms, effortlessly lose and maintain weight, and learn the guidance YOUR body has always had to offer.”  Vanessa Rissetto, MS, RD, CDN, Registered Dietician   Vanessa Rissetto is a nutritionist and registered dietician who worked with Alexia to develop the entire nutrition portion of Phase & Function, ensuring that every ingredient and meal works  for each of the four phases. She has a Master’s in Nutrition from New York University and specializes in bariatric surgery, parenteral and eternal nutrition, adult weight management and infectious disease.   “To properly fuel your body in accordance with your hormones, we worked to develop phase-specific food lists and recipes. We curated nutritional options that complement the workouts in an innovative way to create one home for an empowered period.”  Dr. Suman Tewari, MD, OB-GYN  Dr. Tewari is an obstetrician-gynecologist who worked closely with our team of experts and trainers to ensure all workouts match the ebb and flow of your hormones in any given phase. Dr. Tewari has over 20 years of experience in the medical field and functional medicine. She specializes in helping women balance hormones, hot flashes, sexual pain, breast health, uterine disorders and related conditions.  “Focusing on your mind, the program will teach participants how to take advantage of hormone fluctuations throughout the month and find the best ways to approach external factors such as careers, relationships, sex, and more.” 

Want to optimize the way you move, eat and think? It all starts with learning how to track your cycle and understanding how the timing of your period is the gateway to taking control of your body and your life. Knowing the phases of your cycle—and the information each provides—will allow you to capitalize on all that your body has to offer, from making the most of the Pvolve Method and your work outs to proper nutrition and how to tackle real-life scenarios when you’re best equipped to handle them.  What are the different phases of the menstrual cycle? Menstrual Phase:  During menstruation, you’ll want to match your low hormone levels by taking a pause, moving gentle and eating to replenish your body.  Follicular Phase:  After menstruation, you’re primed to match your hormone shift with max creativity, faster-paced movements and fresh, vibrant eats.  Ovulatory Phase:  Time to amp it all up! Take advantage of your max estrogen levels during ovulation by speaking up, challenging your body and refueling properly.  Luteal Phase:  In the luteal phase, get ready to lean into the progesterone high of this phase with an organized mind, shorter workouts and satisfying, nutrient-dense foods.  How long does each phase of your cycle last?  Each phase is unique to the individual, depending on the length of your period and overall cycle. Your Phase & Function plan may look a bit different from someone else’s based on your personal info. Know that no calculation or algorithm will be 100% perfect and listening to your body and using the provided guidance is always the best indicator of shifting from one phase to the next.  We've based the below timing on a 28-day cycle, but everyone's cycle is unique. Use these timeframes as a guide to keep track of your phases: Menstrual: 4-7 days Follicular: 7-10 days Ovulatory: 3-5 days Luteal: 10-14 days   How do you know when you’re in a new phase of your menstrual cycle?  Your energy levels will be the biggest indicator here, so look out for subtle shifts and allow your workouts to match how you feel. Using the structure and guidance of Phase & Function will serve you in moving from one phase to the next, but soon you’ll realize that you’re simply giving your body the space and time to move with these shifts instead of fighting against them.  When your period begins at the start of your menstrual phase, you may feel more fatigue and crave slower, restorative movement. As your period ends and you move into the follicular phase, you may feel more energy rising, have a more positive outlook, and want to try new things. Next, the ovulatory phase is the height of your energy throughout the cycle, so you may feel slightly more confident, and ready to tackle a harder, sweatier, faster, and more intense workout. And finally, the luteal phase is characterized by PMS, fatigue, and mood swings—but not for long. We’ll match that decrease in energy with workouts of the same intensity.  How will tracking your cycle help you achieve personalized results?  The magic of Phase & Function is that it's tailored to your individual cycle and gives you every resource to set yourself up for success. By learning the ins and outs of your hormones, you’ll learn how powerful syncing with your menstrual cycle can be for your mind, body and life. 

Whether using equipment or just your own body weight, the Pvolve Method uses full body resistance training to deeply activate and strengthen your muscles.  How long should a full-body resistance workout be? Pvolve's full body resistance workouts range anywhere from 15 minutes to 55 minutes, depending on the class type. Here, we'll show you three moves using the P.3 trainer that can be done on their own for a quick, full-body boost, or added onto another workout for an extra burn. What is the P.3 trainer? If you've ever used the P.3 trainer, you already know how much variety it can add to your routine. You can use it standing for leg reaches, on all fours to target the glutes or lying down for core work. No matter how you use it, every move with this tool offers full-body resistance that leads to long lasting results. Low-Impact Full-Body Workout with the P.3 Maeve McEwen, Head Trainer and Director of Programming is here with a three move, low-impact total-body resistance workout.  Single Leg Reaches Target area: thighs, core and arms, leading to a total-body burn. Adding the weighted ball to the mix will ensure you get the greatest workout possible.  Start lying on the mat with arms overhead, P.3 ball in your hands, and legs in tabletop position. Reach arms back towards your ears as you stretch your attached leg down long. Complete rep by squeezing arms and leg back up to starting position. Repeat 8 times on each sides. Plank Shifts This plank requires full-body engagement. Keep your core engaged through every rep to get the greatest workout possible.   Start in a plank position with the P.3 handle around your wrist. Shift weight up and over 1-2 inches in front of you. Squeeze core and arms as you return to starting position. Repeat 8 times on each sides. Bicep Load & Reach This resistance-based exercise focuses on finding length through your body for  complete upper and lower body activation. For best results, keep your standing leg firmly planted into the ground. Start with a deep step back with your attached leg. Hinge at your hips as you complete a bicep curl. Squeeze back up to starting position. Repeat 8 times on each sides.

Recover, recover, recover.  We hear it time and time again, but how can we make sure we’re really doing it right? With the best equipment and attention to detail, you'll know you’re getting the most out of your recovery time.  Enter our newest piece of equipment, the Massage Ball Set. This set includes two single massage balls and one double ball to use for restorative massage, myofascial release and movements that help release tension and improve flexibility in targeted areas such as calves, thighs, lower back, spine, neck and shoulders.   We designed all three massage balls to be a crucial part of your overall wellness routine. Whether using them in your cool down at the end of a Live Virtual Studio class or during a Recover & Stretch video on demand, we’ll show you the best ways to give your muscles the TLC they deserve.  And it all starts here with three lower-body recovery moves from Zach. Watch below to get started with your Massage Ball Set. Bonus tip: Follow Zach by breathing into every pressure point of tension to really release tension in the muscles.  View this post on Instagram A post shared by Pvolve (@pvolve)

The Pvolve Method is unlike any other. We don’t work out for the sake of sweating; we move to improve mobility, strength, and stability so you can improve ur body's performance, feel your best and look damn good. Your results lie in the details of your workouts: the positioning of your feet, the rotations in the movements, the angle of your hips. It can all feel awkward, uncomfortable or even confusing at first and might have you asking yourself how you can really know if you’re doing it all correctly.   As a general rule of thumb, make sure to listen carefully to the trainers’ cues and know that learning the vocabulary of our method can feel like learning a new language. That’s why we say it takes about five classes for things to start to make sense and for the technique to settle in your body. Be patient with yourself, tune into your sensations and over time, you’ll begin to see and feel mobility, stability and strength build throughout your entire body.   Master the Moves THE SIT OR HIP HINGE The hip hinge is the most fundamental position that you’ll encounter in every Pvolve workout. This position mimics getting into and out of a chair and trains the glutes, the largest muscle group in the body, to fire properly in all your day-to-day movements. Sitting for prolonged periods of time and poor posture often create weakness and imbalance in the lower body, so this is your starting point for activating the glutes to unlock amazing results. Pay attention to Maeve’s details to keep your glutes engaged, core tight and spine long.  OPEN STEP Start with feet parallel and a soft bend in your knees, keep your left foot and knee facing forward and step your right leg out toward 5 o'clock as your hips turn toward 1 o'clock. Wrap your thighs outward as if pushing into a thigh band working the external rotation of your hips and outer glutes. Keep a long line through your torso and engage your core. INTERNAL 45 Start with your hips facing forward with your left leg facing forward. Find a wide step back with your left leg. Squeeze your inner thighs as you turn your pelvis toward your front leg and take your back foot to the back corner catching with your toes. Continue pressing through both big toes and focus on wrapping your things inward.   SHIFT BACK Start on all fours with your hips stacked over your knees actively pressing into the mat. Reach your right leg behind your keeping your core engaged and spine long. Hinge your hips back a few inches behind your knees to load your glutes. Maintain this shift back as you work through various leg lift exercises.    The Moves & Equipment collection is here for you to learn everything you need to know as you get started! the moves and the equipment behind the method.  

According to endometriosis.org, 1 in 10 women suffer from this disease during their reproductive years. That’s approximately 176 million people worldwide dealing with pain and, presumably, looking for a bit of relief in their everyday lives.  Dr. Tewari, Pvolve’s Doctor of Gynecology and member of the Clinical Advisory Board, takes a holistic approach to gynecology that goes far beyond looking at a chart to understand what our bodies need. Here, she’s offering insight into the difficulties of endometriosis and all that it brings. Below, she explains more about endometriosis and how integrating Pvolve into your everyday wellness routine may help manage symptoms.   What is endometriosis?  Medically speaking, it’s the endometrium (the lining inside the uterus that sheds when you have a period) growing outside of the uterus. This out-of-place tissue will grow—in response to hormonal changes just as it does inside the uterus—after you menstruate, resulting in pain and discomfort. It also results in local inflammation, which leads to further discomfort.   How does someone know they have endometriosis?   Typically, painful periods are the most prominent symptom. Mild cramping and pain with periods are common. However, if you’re having to reach for medication during every period, then it’s worth getting checked out.  Women with infertility issues, chronic pelvic pain, or irregular menstrual cycles are at increased risk for having endometriosis.  If you’re having painful periods, especially when young, it doesn’t necessarily mean you have endometriosis. About 6-10% of the general population have endometriosis. However, among women dealing with infertility and chronic pelvic pain, the incidence for endometriosis is much higher—about 50% of these women have endometriosis.   So, how can someone differentiate between painful periods and endometriosis? Painful periods will usually respond to treatment with pain meds like ibuprofen or Motrin. However, endometriosis pain often will require more pain meds and hormonal treatment. It’s not always easy to tell them apart.    Typically, younger women suffer from endometriosis. It’s not usually picked up until late teens or 20s, or sometimes, 30s. When you start your period in early teens, your system is still regulating.  It takes a few years for the hormonal system to become established, when the communication between the ovaries and the brain is normal in function, and this is reflected in a  regular monthly  period.   How is endometriosis diagnosed?  There aren’t any definitive tests available for endometriosis, but a clinical diagnosis can be made based on history. A definitive diagnosis can be done, however, through surgery. The surgery is called laparoscopy. A gynecologist looks inside your belly into the pelvis and takes a biopsy of tissue that looks like it could be endometriosis.  But since surgery has its own risks, the first thing to do if you suspect you have endometriosis is a treatment trial with birth control pills. Your doctor will prescribe enough hormones so that it overrides your natural hormonal cycle, and this often will improve or alleviate symptoms. At this point, you may be given the presumptive diagnosis of endometriosis. However, if you don’t respond to hormonal treatment, then surgery is recommended for evaluation and diagnosis.   Why is a well-rounded lifestyle important for someone endometriosis?  Exercise is so important – more now than ever – because we just don’t move our bodies enough. Making exercise a priority is an investment in YOU. This is true for everyone, but those that actually have pain and discomfort will benefit even more from it. Exercise improves circulation, delivering nutrients to the tissues and cells, and removing the toxins by improving function of the organs. Movement is needed to mobilize the lymphatic system, which is our body’s own waste removal service. Poor lymph circulation results in inflammation.  Endometriosis is an inflamed state. When you exercise, endorphins are released and help reduce inflammation. Endorphins are chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.  And in terms of nutrition, you have to think of your food intake as your interaction with the environment. There are many endocrine disruptors in the environment, and these things could be messing with your natural hormonal rhythm, even for those who aren’t dealing with endometriosis. It is ideal to be on an anti-inflammatory diet and one that promotes healthy hormone metabolism. I believe that if we replete our body with the nutrients needed, then it will be able to function properly. Thus, I offer to do gut and nutritional health evaluations for the women in my practice, so that we can replete the specific nutrients their body needs.  Is exercise typically prescribed for those with endometriosis?   Most patients, and probably some practitioners, don’t see movement as a means of managing symptoms. I definitely always prescribe movement—it is a natural way to decrease pain, inflammation, and improve function of the body. I believe hydration and exercise aid the body in being able to detoxify and remove the toxins. Exercise is not just to help get the weight off (which it does do), but it also helps with improving energy levels, sleeping better, stressing less, and strengthening the immune system. It has a positive impact on our whole body and mind.  I tell everyone that comes to me for help, that it’s not the same prescription for everyone with a similar problem. There may be some patterns and things that I’ve found work for many women, but you’re still unique and we need to figure out what will work best for you and create a program that will meet your needs.   How can Pvolve help manage endometriosis symptoms? Those with endometriosis especially need to think of their routine in a holistic way, and have movement, meals, and mindset work together as one.   The Pvolve Method is designed with movements that works with your body, and includes a variety of classes to choose from based on what’s happening on any given day. Ultimately, we all need to be listening to our bodies. If we’re in pain, we shouldn’t overwork ourselves. If stretching seems like the only possibility, go with that. If you have energy to burn, that’s the time for a Cardio Burn class. It’s all about following what your body is telling you, and timing that with your cycle as much as possible. The goal is to be in total sync with your own menstrual cycle.   Aside from the workout choices, I’m so drawn to Pvolve’s emphasis on body awareness. It’s not just about movement. It’s about being present in the moment and honing in on the right muscles to actually feel what’s happening in your body. The method demands this sort of focus and allows you to build the neuronal pathways we all need. When you’re in-tune with your body in this way, you’ll hear it whisper things to you—things that don’t feel right, aren’t working—and then you can do something about it.  Endometriosis, like so many diseases, doesn’t just happen overnight. There is something happening beforehand that led to this. Now, you can choose to be present, work with your body, listen to those whispers, and work your way back to optimal health.   MEET DR. TEWARI  Dr. Suman Tewari is an obstetrician-gynecologist in Ann Arbor, MI. She has over 20 years of experience in the medical field and has done additional functional medicine training. Dr. Tewari specializes in helping women with gynecologic issues and restoring optimal wellness by addressing nutritional imbalances.

You might not know it, but your core is at work during your entire Pvolve workout. Whether doing dynamic movements or more targeted work, your entire core—the ab muscles, pelvic floor, diaphragm and back—must be engaged for best results.   Our Pilates-inspired Mat Definition classes target this area in more ways than we can count. We're breaking down the benefits of each move so you can incorporate benefits of each so you can incorporate both into your routine.   Maeve McEwen, Head Trainer & Director of Programming explains more about mat and standing abs. Read on to discover why you can’t have one without the other!  Why is the core so important to the Pvolve Method?  All of our core muscles groups are located at the center of our bodies so we can say that the core is the fulcrum of all of our movements. Having an understanding on how to work from a strong, stable core is essential to help keep us from injury while teaching us how to get the best out of every movement when moving dynamically.  The Pvolve Method is rooted in functional fitness, meaning we work through exercises that mimic everyday movements for total-body strength and better alignment patterns that impact your everyday life. The core is made up of the muscles of your abdominals, back, pelvic floor and diaphragm and by strengthening these muscles, you will enhance your posture, spinal alignment, balance and stability. Along with aesthetics, core strength translates into efficiency for everyday tasks such as cleaning your house, playing with your kids or maintaining your balance on an icy sidewalk!    What is the benefit of mat abs?  Mat core work helps activate and strengthen the abdominals, which are one of the muscle groups belonging to the core system. These moves are great for learning form and technique while offering the ground’s stable surface as feedback. Mat abdominal work will also teach us how to use our abdominal muscles while coming out of any laying down position such as getting out of bed in the morning or rolling up off our couch so we can keep ourselves from injury though basic day to day movements.  What is the benefit of doing standing abs?  There are so many! Standing abdominal exercises target not just your core, but your entire body. The upright position forces the entire neuromuscular system to work together to maintain proper posture and stability throughout the movements. Standing abs also work heavily on lengthening the abdominals and the standing side hip and quad which will help counter the common position of sitting in a chair all day.  What is the real difference between mat and standing abs, and should you do both?  Mat and standing abdominal work are beneficial but in different ways. Your core is a whole system of different muscle groups that work in unison to help you stabilize and control just about all of your movements. If you want to build solid core strength you need to make sure you're working all the muscle groups that form part of your core so you can learn how to properly stabilize from a strong center. Your abs/abdominal muscles are one of the muscle groups that form part of your core. There are exactly 5 muscles that are part of the abdominals which we do not want to ignore.  Just like every muscle group, the abdominal muscles are layered. Some of these layers are much deeper than others. In order to target all five layers of the abdominal muscles effectively, you need to do ab mat work. Standing work targets the core as a whole but is more indirect ab work whereas laying down mat work is more direct and allows us to isolate the abdominals, offering a new level of strength and definition.  Our Mat Definition workouts will work your abdominal muscles dynamically using all of the varying forms of contraction listed above to help you achieve a new level of strength and definition thus making your standing work much more effective.  We absolutely recommend doing both! Standing abdominal exercises are more functional, meaning that they mimic everyday movements more similarly than mat exercises. Mat exercises are more isolated and focus more on the outermost layer of the abdominal muscles.  Additionally, when we perform standing abs at Pvolve, we include more extension and rotation which works the abdominals through their entire range of motion to create mobility and integrated strength that we all need when doing everyday activities like reaching, pulling, picking up their kids and everything in between.  Is one method better depending on your goals?  Both standing and mat ab work are great, they’re both important for the core as a whole and work synergistically.  We recommend doing both no matter what your goals are. It may be easier while starting out to "feel" your core in mat exercises, but once you become more in tune with your body, you will be able to translate this same activation into standing movement patterns. Standing abs also focus heavily on stretching your standing side hip/quad, which may lessen tension in your hip flexors and improve your pelvis alignment in mat exercises.  Which should I choose if I have mobility limitations?  There are modifications for both! On the mat you can keep your head down or place your hands underneath your sacrum for lower back support. For standing abs, try holding onto a chair for stability support. We encourage you to schedule a Trainer Consult if you need more guidance on form and substitutions once you get started!

Mat Definition infuses traditional Mat Pilates techniques with the Pvolve Method for targeted muscle work, longer holds and deep core activation.  You might already know how much our Method focuses on the core, and that’s because it’s the center of everything we do—not just during functional movement workouts, but in your everyday life. And while we love some good standing abs and plank work with the gliders, we’re always looking for new ways to add versatility to your workouts and spice up your routine. Mat Definition will do all of that, and so much more.   What is Mat Definition?  Mat Definition combines the principles of mat Pilates with Pvolve for deep core activation with a focus on precision, stability and control. All workouts are high-intensity, low-impact mat flows with an emphasis on the core. In each flow, you will challenge your stamina and endurance while sculpting and building core strength. Where should I start? We suggest starting with one of the two Mat Definition series on-demand.  They are structured similarly, but are different levels. The 6-Day Core Foundation series will teach you form and technique addressing every muscle group that’s part of the core. This program is great for beginners or any member looking for an in depth understanding of proper core work.  The 8-Day Core series is perfect for anyone looking for an intense full body sculpting workout with an emphasis on core. This is a more intermediate to advanced program with options to progress or regress according to your current level of fitness.  You can start anywhere you want but we highly recommend going over at least the first three videos in the 6-Day Core Foundation series, as these will offer an in-depth understanding of proper core work and technique. It’s crucial to understand that the more efficiently we move, the faster (and safer) we can achieve results. Quality always comes first!  What’s the best piece of equipment for core work? The P.ball is the most versatile, but the P.3 is a Pvolve favorite for mat core work. It resembles Pilates equipment and is more likely to ensure you move from the right muscles. The P.3 is by far the best piece of equipment to help you learn how to activate and connect with your transverse abdominals (your deepest abdominal muscle) and how to work from a strong center.  Do you recommend combining Mat Definition with other Pvolve classes?  These series and classes can absolutely be combined with other Pvolve workouts. You can absolutely focus on a week of abs on their own if you want, but we created these workouts to provide variety while still adhering to the same principles of the Method you know and love. Mat Definition is yet another facet of Pvolve designed to help you keep building a stronger, more balanced body.  Three Moves to Sculpt Your Core Double leg stretch with the p.ball and hand weight Lying down with the P.ball on, bring your legs to a tabletop position (knees bent at 90 degrees right over the hips) and squeeze the p.ball. Lift your head, neck and shoulders up with one light hand weight in hands. Inhale to lengthen the legs and arms away from one another and exhale to squeeze back into tabletop. Repeat 12-15 reps with the shoulder blades off the floor and the abs braced downward. P.3 Supported Rotations with P.ball Lie down with the P.ball under the mid-back right below the shoulder blades and above the pant-line.  With your P.3 attached to the right ankle, right leg long and the left knee bent with foot grounded into the floor, take the ball in the right hand and reach up on the diagonal. Inhale rotate to the left and exhale rotate to the right, being sure to twist from the ribcage while keeping the pelvis still. Repeat 10x with the P.3 on the right ankle and then switch to repeat 10x on the left leg. Isometric P.band Hold with Single Leg Lower and Lift With the p.band on, bring your legs to a tabletop position (knees bent at 90 degrees right over the hips) and lift your head, neck and shoulders up off the floor. Maintaining tabletop, press your left hand into your right knee to create tension through the abs. Extend your left leg to the ceiling and your right hand back, bicep by ear. Inhale to stretch your left leg down and exhale to lift the leg back up while holding your right arm still to deepen the connection into your abdominals. Repeat 10 reps with left leg and then switch sides, being sure to keep the shoulder blades off the floor and the abs braced downward. Reset between sides if needed.

If you’re reading this, chances are you need to be giving your body a little more R&R than you think.   Every day, we work hard—in fitness classes, walking to work, picking up our kids and everything in between. These are good and necessary things, but altogether, they take a toll on our bodies. We have to give back to our muscles that helped us accomplish all those things with proper rest, stretching and recovery practices.  Celestine, P.volve trainer, knows how important it is to incorporate rest and recovery days into our routine for that exact reason. She worked with both Megan and Misasha on their two-month transformation journeys and made it a steadfast rule for recovery to be part of their weekly plan, much in the same way that their workouts were.   Below, she breaks rest and recovery down even further so you can optimize your routine (and in turn, your results!) for good:  What are the main benefits of recovery?  Recovery is crucial for maintaining flexibility, preventing injury and feeling energized during workouts and thereafter.  What is the biggest difference between rest and recovery?  Rest days are where no strenuous, physical activity is happening on the body. I like to use them as days to sleep in, read, watch TV and fully relax. Recovery days are ones that require lighter, gentler movements than typical exercise days. Think low-impact activities such as stretching, walking, light biking or swimming.  How can you start incorporating recovery into your routine?  Sometimes, a full rest day is overlooked because it makes us feel lazy and/or unproductive, but the truth is, a day of rest will fully refresh the body. As for a stretching or active recovery days, it’s important to add these to your weekly exercise schedule, just as you would with standard workouts. By adding it to your calendar every week and treating it like an appointment, you are less likely to skip out!   How can recovery improve your workouts?  Recovery is important for healing, muscle building and hormonal balance. Exercise causes microscopic tears in the muscles and it’s mainly when we rest that the body can focus on repair which will allow the muscles to become stronger.   What is a dynamic stretch, and why are they so crucial to this method?  Dynamic stretching refers to stretching exercises that are performed with movement, unlike static stretching that’s performed without any additional movement in the body. Dynamic stretching is slow, gentle and purposeful. It increases the heart and respiratory rate, blood flow and muscle temperature. The purpose of dynamic stretching before exercise is to prevent injury by lengthening the muscles and tendons which increases the range of movement.   How does one’s recovery needs differ based on the types of workouts they do?  Generally, recovery in terms of one day of full rest will always be the same regardless of activity. A stretching routine may differ based on the activity done. For a cyclist, there will be a greater focus on stretches for the hips and legs; for a runner, stretches may include hips, legs and thoracic spine; for P.volve, glute stretches are essential since the glutes are predominant focus in our workouts.  Why is recovery especially important for those with injuries?  A person with a specific injury needs adequate rest time to allow the tissue to optimally heal. This menas no activities including light stretching which could further exacerbate the problem. Once cleared by a doctor, a gentle place to start is with light stretching and slower movement exercises which will help rebuild muscular strength and mobility.   Ready to start making Recover & Stretch a priority in your routine? Find every workout to replenish your body and mind here. 

If you’re experiencing back pain there’s a good chance that’s all you’re able to think about right now. It can be frustrating and debilitating, impacting just about every major move you make. The stabbing and shooting pain not only gets in the way of your fitness routine but can also make everyday activities uncomfortable, from sitting at a desk to going for a walk or playing with your kids.    Backaches may even make you want to head straight for your couch or bed and stay there all day, but before you get horizontal, know this: Research shows that regular movement is important for recovery. Not only does light aerobic activity (think walking, swimming, riding a stationary bike, or following the Pvolve Method) improve blood flow in the back to help the healing process, but it also strengthens your core muscles to help ward off future back problems.  Better yet, some Pvolve workouts—such as routines that feature lower back stretches and flexibility stretches—are great for preventing back pain to begin with. Read on to learn more about back pain and the benefits of flexibility and discover three of the best back stretches for flexibility.  WHAT CAUSES BACK PAIN?  Back pain can be brought on by doing too much (lifting a heavy box incorrectly or straining a muscle or ligament by moving in an awkward way) or too little (planting yourself in front of your laptop for hours, say). “People often sit in a way that compromises their neutral spinal alignment, and prolonged sitting can create stiffness in the low back because compression forces are increased,” says Celestine Atalie, a Pvolve trainer. Conditions like a ruptured disk, arthritis, and osteoporosis can also lead to back pain, and while you can experience back pain at any age, it’s more common after age 30 or 40.   You can also blame a burning ache in the back on poor posture, says Atalie. “When a person slouches, the lower back (which naturally has a slight concave curve) tends to straighten or may even move into a convex position, which can place more pressure on the front part of the spinal disc.” The same holds true if a person overarches their back, except the pressure will be on the back side of the discs. “This can increase low back discomfort, and prolonged periods of time in compromised spinal alignment could cause injury down the road,” says  Atalie.  THE CONNECTION BETWEEN BACK PAIN AND MOBILITY AND FLEXIBILITY  Depending on the cause, back pain can either limit range of motion or prevent movement entirely. “Someone will know they have limited mobility when they don’t have full range of motion at their joints, leaving them feeling restricted or stiff,” explains Atalie. “They may also have poor posture or not movely as fluidly during their day-to-day activities.”  On the flip side, a lack of mobility can actually trigger back pain if the lower back has to compensate for the decreased flexibility. For example, if you have tight quadriceps or hip flexors, you may not be able to lift your leg as high during a leg extension. If you make up for that lack of flexibility by arching your low back or hiking your hips, you may develop lower back pain.    “The back and abdominal muscles help support the spine, and you can think of the core as a canister that drives the entire body,” says Atalie. “If the canister is deformed or dented in one spot, then the other parts that support it have to work harder to hold its upright shape. So if the abs are turned off, then the back muscles must work harder to support the spine, leading to back discomfort.”  To the rescue: Pvolve. Our Method provides dynamic stretches at the beginning of each workout and focuses on core-strengthening moves like planks, rotations, and other exercises that  build stronger abdominals to help reduce strain on the back muscles. Pvolve also offers recovery equipment such as the Precision Foam Roller. And if you want truly targeted relief, Pvolve’s Back Strengthening Series is clinically proven to help people reduce back pain, according to preliminary results of a University of Minnesota study. Start the six-part series today!  What Stretches To Do for Back Flexibility These three moves improve mobility to help stave off back pain. Atalie recommends doing them three to five times per week. For more mobility training, check out these additional five moves that help lower back pain. CHEST AND UPPER BACK OPENER  Lie down on your back and place a p.ball underneath your shoulder blades, making sure you can comfortably relax with your head and pelvis grounded (you may need to deflate the ball a bit or you can roll a towel into a ball). Extend your arms wide to each side and breath into the front and back sides of your upper back.  Hold this stretch for 60 seconds, then roll gently to one side to move the ball after the stretch.  HIP FLEXOR STRETCH Start in a kneeling position and step your right foot forward. Squeeze left glute, focusing on elongating the front of the hip (you may need to shift your pelvis forward a few inches to increase that stretch). Then reach your arms overhead, bringing eyes toward the ceiling.  Hold stretch for 30 to 60 seconds, then repeat on the other side.    FIGURE 4 STRETCH Lie on your back, left leg bent with foot flat on the ground and right ankle crossed over your left thigh with right foot flexed. Gently press your right thigh forward with your right hand to stretch the glutes.  Hold for 30 to 60 seconds, then repeat on the other side.    Learn more and sign up today.

Did you know that the key to helping eliminate everyday lower back pain starts with the core? So many of us suffer from this kind of discomfort, but few know how to improve it.   The secret isn’t always to rest more or sit differently; it’s to strengthen the entire core, which includes all the muscles on the front and back of your body. Our Back Strengthening Series takes a deep dive into the muscles in the back, core and pelvic floor to provide more stability, mobility, alignment and overall body awareness with the Pvolve Method.   Below, learn more about the workouts from Antonietta Vicario, Chief Training Officer, and the brains behind the series who will lead you through each workout.   How do I know if I need to strengthen my back?  If you suffer from any lower back sensitivity, you would benefit from strengthening your back muscles. Also, the back is part of your core, so if strengthening your abdominals is part of your goals, you want to balance your front and back body strength so that you become stronger and more stable throughout your entire core. Back muscles are also extremely important for good posture—and we all know how important that is!  What are the benefits of having a strong back?  Improved posture (and therefore less neck, shoulder and back tension), the ability to sit for longer periods of time without feeling any back discomfort and the ability to lift and carry heavy things without straining your back. And most importantly, overall core strength.   What implications are there for having a weak back or fewer back muscles?  Most people have some sort of discomfort or pain in their lower backs. As a culture, we tend to sit for prolonged periods of time and not in good alignment. Maintaining the natural curvature of the spine to sit well takes strong abdominal and back muscles and this program strengthens these areas and teaches proper spinal alignment to alleviate discomfort.   What went into creating this program? Is it more preventative or healing for those with back issues?  The aim of this program is to be both preventative as well as healing for people with back issues. The main principles behind alleviating lower back discomfort are to strengthen the core, which includes both the abdominals and back muscles and this program takes its time to properly teach one how to engage their deep abdominals to get the most out of their workouts.   We also focus on integrating core work into glute strengthening because strong glutes are a great foundation for proper biomechanics when walking, running, being on your feet. We stretch the front of the hip flexors that tend to be tight from sitting for prolonged periods of time which can ultimately cause strain on the lower back. The hamstrings also play a part in the lower back. If they are weak and overstretched, that can create lordosis, or a hyper curve to the lower back which, over time, will result in back pain. Strengthening certain muscles and stretching others to create a balanced and aligned pelvic positioning that supports the natural spinal curvature of the back is crucial for lower back health.  What are three stretches to do to release any discomfort in the back?  Spinal twists: These are great for back health. You can twist lying down, seated or even standing.  Child’s Pose: Breathe all along the back body, imagining your breath filling up any area of tension and letting that tension go with the exhale.  Cat Cow: Arch and round your spine as you inhale and exhale.  Try these three moves to get a taste for the Back Strengthening Series today:   Bridging  This move activates the glutes and done with many variations in this program. Be sure to squeeze through the glutes and backs of legs on the way up and as you slowly return to starting position.  Lying Down Toe Taps  The program really takes the time to teach and connect clients to how to properly work their abdominals and use their breath well to strengthen the deepest layer of the abdominals, the transverse abdominals. Hone in on this area as each side hip opens up and slowly returns to starting position.  Kneeling Hip Flexor Stretch   This feel-good move helps you open up the entire side body—hip flexor, obliques and arms. Move slow and controlled through each rep.      

No matter what you call your period, you know that it comes with ups and downs, unexpected surprises and a whole lot of unanswered questions.  There is so much to know when it comes to menstruation and movement. We get the dread and lack of motivation that often arrives at the same time as your period, but we're here to help you turn it all around with your workouts. Q: How can working out during your period help alleviate cramps and pains? This may come as a shock but it all boils down to blood flow. Exercising during your period increases circulation and gets things moving that would otherwise remain stagnant and exacerbate those dreaded, painful PMS symptoms so many of us experience. This is all caused by an inflammatory response (and why Midol and other pain relievers are a first line of defense against this....) but the low-impact movement can also be a great tool in alleviating that inflammation without introducing anything potentially harmful into your body.  Q: How can working out during your period help with bloating? Like painful PMS symptoms, bloating can turn your world upside down. You can’t button your jeans, nothing looks appetizing, and you feel like you have hooked yourself up to the garden hose at full power with no end in sight. (Maybe that’s dramatic, but there are many points on this spectrum!) Similar to its ability to alleviate pain, movement can also help reduce bloating. Getting things moving is the name of the game but our minds also play a part. Some say when you feel good, you look good—so get a little sweaty and an extra dose of endorphins and kiss that bloat goodbye. And don't forget to stay hydrated during your period and avoid processed foods high in sodium that can exacerbate bloating. Exercise and nutrition work hand-in-hand against unwanted PMS symptoms. Q: How can working out during your period help with PMS or moodiness? Endorphins. Research on the relationship between exercise and mood continues to show that exercise alleviates negative as well as enhances positive mood states, and we can all attest to that post-Pvolve high. So, take advantage of our PMS prescription and move your body! Q: Why is the Pvolve Method, in particular, beneficial in treating these issues? The Pvolve Method is beneficial in alleviating these dreaded monthly visitors because it works with your body instead of against it. We’ve all been through seasons of time where stress has been a factor in our lives and our period (and the symptoms) are affected because of that stress. If you stress the body in how you approach your workouts, you could potentially have similar, negative effects on your period. By engaging in high-intensity, low-impact exercise, you get to bolster the body, move in a way that comes naturally, build mind-body connection, and maybe even move toward your goals at the same time. Listen to your body and what kind of movement it's craving, and we promise we have a class for you — from cardio to recovery. Our Phase & Function program is the perfect place to start.

Hot flashes, body aches, mood swings, weight gain. These are the things we hear about menopause. It's no wonder so many women have dread, despair and stress around this time in their life. What we don't talk about, however, is all the opportunity women have at this time—to move better, get stronger and turn over a new leaf to complete mind-body connection. It's important that we talk about menopause openly every day, so Antonietta Vicario, VP of Talent and Training and Dr. Amy Hoover, Chief Physical Therapist and member of the Clinical Advisory Board dive into menopause and movement. 1. Understand what your body is going through. Menopause is defined as the time when a woman stops menstruating for 12 months. The time surrounding this, which can be several years, is called perimenopause. It is a normal and natural part of a woman’s life. The changing hormone levels during this time cause changes in our bodies. During this period women may experience a variety of symptoms, which vary woman to woman and vary in intensity. Some of the most common symptoms are hot flashes, sleep disturbance, constipation, mood changes, bladder changes and vaginal dryness. Some of the other changes that occur may not necessarily cause symptoms, but are things to be aware of which include loss of bone density, postural changes and loss of muscle mass. The good news is that the Pvolve Method can help mitigate many of these symptoms and enhance quality of life. 2. Adapt to the changes It's a common misconception that there is nothing to do about these changes. On the contrary, movement and mindfulness are essential for women in this stage of life as it ties into all aspects of wellness in this population including weight management, cardiovascular health, stress reduction, improved sleep and brain health. Proper nutrition is also essential, as what we eat has a profound effect on how we feel and how our body functions. Symptoms of menopause, like so many other aspects of life and health, can be improved with three things: nutrition, movement, and mindset. 3. Make way for a new kind of movement.  Women in this age bracket have gradual loss of muscle mass and increased incidence of gluteal tendinopathy (constant pain near the side of the hip), plantar fasciitis (heel pain) and rotator cuff tendinopathy (pain and inflammation near the shoulder.) Targeted hip, gluteal and abdominal/core strengthening as well as shoulder and postural exercises can help combat some of these gradual changes that occur as our hormone levels shift.  Additionally, this is the time in life where women really need to integrate heavy weight training to combat the loss of muscle mass. Leveraging our Progressive Weight Training classes will offset loss in muscle mass and body composition changes to keep one’s metabolism optimized. Pelvic floor strengthening is also essential to help the changing environment in the vaginal tissue due to lower levels of progesterone and estrogen surrounding menopause, which can affect pelvic organ support and function. Bone density loss is an important topic for perimenopause. Menopausal women should get bone density scans and monitor risk factors to ensure they are maintaining good bone health to help reduce risk of fracture. Cardiovascular, weight bearing and higher resistance exercise is essential for maintaining and improving bone density and stimulating strong, healthy bones. Balance exercises are also essential to help maintain functional mobility and reduce fall risk. 4. Add resistance—the right way! While mobility, stability and strengthening are a main part of the Pvolve methodology, women in this group will benefit most with equipment that adds resistance such as heavy and light hand weights, the p.band, p.ball, heavy ankle band, and light ankle band. These Pvolve programs were created with menopausal and post-menopausal women in mind and are recommended to help mitigate some of the symptoms you may be feeling: Moving with Menopause: This collection of classes created in partnership with Elektra Health features a mix of workouts, mindfulness and restorative classes, and educational talks to help better manage symptoms you may experience throughout menopause. In this ground-breaking series, we help mitigate body composition changes, brain fog, bone density and muscle mass loss, sleep problems, fatigue, and more while empowering you with the knowledge to understand what your body needs along the way. Pelvic Floor Strengthening: This one is for pelvic floor strengthening. The first workout in the series will help women identify what and where the pelvic floor muscles are and how to use them. From there, the series builds in intensity so that women discover how to use their pelvic floor in other programs on the streaming platform. 5. Be patient and kind to yourself. Embracing the changes in your body and working with your body during this phase can not only improve your symptoms but improve your quality of life. Understanding the changes to your body and empowering yourself with a plan to meet your health goals will set you up for success as you move into this phase of life. Proper nutrition, self care and appropriate movement programs are excellent tools to improve and maintain your lifestyle goals.  MEET THE EXPERTS ANTONIETTA VICARIO Pvolve Trainer & VP of Talent and Training Antonietta Vicario is a mover and educator, a mother, and a lover of life among many other things! Currently the Vice President of Talent and Training for Pvolve, Antonietta specializes in recruiting, training, and program development. She is in love with teaching the Pvolve Method, integrating functional training into a high-intensity, low-impact workout. DR. AMY HOOVER Dr. Amy Hoover is Pvolve’s Chief Physical Therapist, member of the Clinical Advisory Board, and the owner and operator of APHysio LLC, wellness practice that specializes in manual therapy, pre and post-natal care, pelvic floor disorders and more. Here at Pvolve, she’s able to share her expertise directly with our community as it applies to the method and its impact on the body.  Learn more and sign up today.