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28 Days of Pilates: Day #10 + Meal Ideas
Happy Monday!
I hope you’re feeling rejuvenated after the weekend.
I spent a good deal of time filming this week’s workouts for you (whew!) but I also took time to relax and recharge by going out for a leisurely breakfast and spending time with friends.
Are you ready to tackle a new week?
My goal is to help you stay organized and on-track this month so if there are any questions you have or posts you’d like to see please don’t hesitate to ask.
I know I sound like a broken record but one of the BEST things you can do to ensure a healthy week is plan ahead.
Plan your meals, plan your workouts.
In case you’re looking for a few new meal ideas here’s what I’ll be cooking this week:
Monday: Lentil Soup and spinach salad with pears, prosciutto and balsamic vinaigrette.
Tuesday: Mar A Lago Turkey Burgers with sweet potato fries and roasted broccoli.
Wednesday: The Big Vegan Bowl
Thursday: Cilantro-Pesto Crusted Salmon from The Pilates Body Program meal plan.
Friday: Valentine’s Day! Dinner tbd…
For more ideas feel free to browse my boards on Pinterest.
Enough with the food, let’s workout! Today it’s time for another bootie burn 🙂
Enjoy…
Today’s Check-In: Lately I’ve been trying to up my green food intake and I encourage you to do the same! Post a photo of your greens today and tag #28daysofpilates.
(Every post counts as an entry to win Cameron Diaz’s new book and a full scholarship to The Pilates Body Program!)
xo,
PS- you may also like these quick & healthy breakfast recipes.
disclaimer: these videos were created for individuals in good health. Robin recommends that you speak with your doctor prior to beginning a new exercise routine. By doing this video you do so at your own risk and agree to release Robin Long and The Balanced Life of any and all liability.
Robin Long
Robin Long, founder and CEO of Lindywell, certified Pilates instructor, Nutrition Therapy Practitioner, and author of 'Well to the Core,' blends 15 years of expertise with a lifelong commitment to holistic health.
Learn more about Robin Long
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31 thoughts on “28 Days of Pilates: Day #10 + Meal Ideas”
You’re definitely not the only one who felt these moves working – all those pulses, kicks, and circles are killers for the glutes, hamstrings, hips, etc. Awesome Day #10 video!
Ready to tackle the new week ahead. Happy Monday!
Okay good! Glad I’m not the only one 🙂 Great job Liz!
Love glute bridges! Ready to start my week 🙂
Nice work Grey!
Great start to a Monday now off for a long walk with the dog!
Sounds like a great way to start the week. Enjoy your walk 🙂
Felt the burn!! Oh wow! Just a quick question….I felt some strain in my lower back while doing the bridge work – mostly when we lifted the leg along with it. I wanted to mention it to see if I should make adjustments. Thanks!
Hi Kim! I’m glad you asked. A few things to try:
1. make sure you’re tipping your pubic bone toward your chest. Doing so will protect your lower back.
2. lower your bridge. This will ensure that you can keep your pelvis tucked and avoid arching in your lower back.
3. Or, feel free to skip the single leg work and just continue with two feet on the ground until you are able to do it without strain.
Continue listening to your body and don’t force it. Remember, gaining this new kind of strength takes time! 🙂
Thank you, Robin! I see I need to watch the pubic bone – I don’t think I was tipping it toward my chest so I can see where I can make that adjustment. I try not to raise my bridge too high, but I will continue to check in with myself on that. 🙂 I appreciate your feedback. I may even give it another try tonight to see if I can make those adjustments without lower back strain.
Last week I made your recommended recipe, Salmon with Sriracha Sauce & Lime. It was very good, and I’ll be making it again.
Now I look forward to making the Cilantro-Pesto Crusted Salmon this week.
Thanks for the suggestions!
You’re welcome! I’ve also subbed basil for the cilantro and it was really good.
Thanks for the reminder about getting a big glass of water, I didn’t realize how thirsty I was til I started drinking! Great workout!
Glad it helped 🙂 Speaking of…I’m going to get one for myself right now. xo
Definitely felt the burn! Am I the only one who is not able to keep her hips high while doing the bridges exercises? and my leg is not 90 degrees at all!! Maybe do as you suggested to Kim and keep 2 feet on the ground until I’m stronger or is starting lower is ok? What am I doing wrong if I’m feeling the strain in my neck (shoulder area) (during the bridge)? I guess I am not supporting myself with my arms? Thanks Robin!
Hi Karen! I’m sure you are not the only one. That exercise is HARD! And I intended to make it challenging so that you have something to work up to. If you are feeling strain you are probably needing to gain a little bit more strength before adding the leg lift. Feel free to keep your hips lower OR keep both feet on the ground for now.
When you are in your bridge make sure your pubic bone is tipped toward your chest. You should not feel like your lower back is arched. If it is, place both fee back down.
Also, you should rest on the space between your shoulder blades, not on your neck. You can press your arms into the ground for additional support.
The key is to listen to your own body and if you feel strain, modify as necessary to avoid that feeling. You WILL get stronger with time! 🙂
Ahh, thanks Robin, I just tried what you said and I was not resting on the space between my shoulders and that makes all the difference in the world!
Wow I definitely felt the burn on this one! Especially after doing 10 minutes of hip bridge variations plus a lot of squats at PT this evening…should’ve gone with my gut and did this workout this morning 🙂
Haha, you got double the work!
Oh man! My hubby didn’t let me miss today’s workout, and I am so thankful! What a burn, but a great challenge! I love how you don’t take the “easy road” on us, and you push us to work hard throughout the workout! Now I’m going to click on your “Vegan Bowl” recipe link, as we eat vegan most of the time!
Good hubby! I’m glad you got it in 🙂 And I think you will love that bowl….Oh She Glows has a ton of delicious vegan recipes.
Loved this one!!! Had a really hard time keeping my hips level during the bridge with the one leg off the ground, though. Looks like from the other commenters that I’m not the only one! Any other exercises that would be helpful to strengthen that area so I am able to do it correctly?
Absolutely love all of this videos, thank you for making them!
Hi Erica! Yes, that exercise is more challenging than it looks! So I would expect most people to be challenged by it. As you build your strength simply keep both feet on the ground. As you get stronger and do more Pilates (full body exercises and core strengthening work) you will be able to maintain the position better. Don’t rush it. You will get there and it will feel so good to feel the difference in a few weeks! 🙂
Thanks! I will be sure to keep trying. These videos have been exactly what I have needed to get back into leading a healthier lifestyle, I appreciate all your time and positive energy!
Missed yesterday so had to catch up today. I managed to make it through but my form was not nearly as pretty as yours!!
That’s okay Janelle, just keep doing the best you can and listen to your body’s cues 🙂
Robin for some reason whenever I do Bridge my right outer knee feels strained – the outer part of my knee on top, any ideas why or how I can adjust this? I know it’s hard to diagnose “virtually” xo
Ames – 2 things to try:
1. try walking your feet out a little farther away from your bum. This should put less pressure on your knee.
or
2. try widening the distance between your feet, perhaps even going into a slight turnout.
It is hard to know from afar. Maybe I need to come out to SB to check your form? 🙂
Just catching up with this one, really felt the burn! Really appreciating these videos 🙂
Just catching up–terrible idea to take a few days off! Those were killer. Thanks for working on them glutes and legs 🙂
Great workout! I started the 28 days late, obviously, but it’s been good. Looking forward to the rest.
All of the bridges are extremely uncomfortable and even painful for my back and hips. What am I doing wrong?