Movement for Women by Women

11/11/2019

We just finished I AM HER TRIBE by 🔥🚺🙌🏻 Amazing book filled with powerful words for women. Thank you 🙏🏼🦋

10/28/2019

Last week we were fortunate enough to go to the 3rd annual Dine for Day One! 💙
For those of you who don’t know, Day One is a Rhode Island based agency that’s striving to create a community that is free of violence and sexual abuse. They are doing this by supporting and advocating for those affected by it.
“Every 73 seconds, an American is sexually assaulted”
If you or someone you know has been a victim of sexual violence, there are agency’s out there who will advocate for you and provide support when you need it the most.
If you are in the Rhode Island area is a great resource to have.
For anyone else this is the website for A Voice for the Innocent: https://www.avoicefortheinnocent.org/help/abuse-centers/ here you will find support agencies, books, and a place to read other stories and share your own.
You are not alone in this and together we can fight to make a change. 👭👬👫

10/18/2019

Where do you go to find yourself? 🙋🏻‍♀️🌎💐

10/13/2019

Happy soup season 🥘🥬😍
Weekly lunch hack! Making a large crockpot of soup you can take all week for lunch is a huge time saver! 🍴
The way we approach soup is making sure you have vegetables, beans, and healthy carbs (quinoa, sweet potatoes, etc.) from each color of the rainbow. 🌈 Being conscious the of colors we’re eating is a great way to check and see if we’re getting all of our vitamins. 💪🏼
Recipe:
- 1 48 oz organic, low-sodium chicken broth
- 1 cup organic red quinoa
- 1 can organic diced tomatoes
- 1 can organic dark red kidney beans
- 1 can organic white northern beans
- 2 bay leaves
Put all of the above in the crockpot set on low 🔥.
Chop, Sauté briefly, & then add
- 1 sweet onion
- 3 cloves of garlic
- 2 large carrots
- 2 large celery sticks
- 1 red pepper
- 1 8oz container mushrooms
- 1 small squash
- 1 pkg/4 kale & feta chicken sausages
Cook on low for 4-6 hours then add chopped kale or spinach and turn crock pot to warm. Keep warm until ready to serve of for 20 min then take off heat and store! 😋
What are you favorite fall soup recipes!? 🍲🥫 🌈

10/10/2019

Hello? Lower abdominal muscles? Where did you go??🤷🏻‍♀️
Share from our online Facebook group this morning! 👯‍♀️👭
Hola amigas! Happy Thursday. Here's the video I went with this morning to get my lower belly back online. 👋
All week I’ve been tell Julie I feel like I can’t find my lower belly, ie. contracting those muscles has been harder to do mentally 🧠
Do you guys ever feel disconnected from a body part? For me it's usually my gluts or my lower abdominals. This is most likely related to an old back injury but sometimes with my lower belly I know it can be more....
First off, I’ve had my period this week. I've been eating more carbs/salty snacks in trying to avoid sugar. 🥨 Beyond that my stress levels have been up since I've been go, go, go more than normal ….cue cortisol (tricky stress hormone that makes your body holds onto calories because it thinks there's danger and we might need the extra body fat). 🥤
When this happens for me I try to SLOW DOWN in my workouts meaning performing reps at a slower pace, really exhaling on the “work” part of the move/on exertion. I will also touch the body part I'm trying to get going again (PTs call this tactile feedback), it HELPS. 🔥
In this workout I went slower than Maddie, made all of the movements smaller, and shortened my lever-arm for a lot of the leg kicks (physics! - meaning I did them with a 90-degree knee bend versus a long leg). If my legs were long I was focusing on using "Pilates stance" meaning toe pointed, knee totally locked, and with external rotation of the hip (heel turned up). ✨
Anyone else have anything else they do? I'm also 3 days into using for some meditation. Hope you are all having a good week! 💕LG
https://www.youtube.com/watch?v=rptV4dEJUx4 (10 min LOWER ABS Workout | LOSE LOWER BELLY FAT) .ig

10/08/2019

“How many close friends do you have who you could turn to in a crisis?”
🔹The most common answer in the last few years has decreased from 5 to 0. 🤯
“How many people know you well?”
🔹50% of Americans said no one at all...😔
“How many people can you discuss important matters with?"
🔹From 1985 to 2004 the number of people saying that they did not have anyone nearly tripled. 😰
These are the mind-boggling facts found from past sociological studies 🧐
We don’t have to continue living this way! 🆘❌
We are stronger together 👯‍♀️

10/02/2019

Sisters having tea time to curb sugar cravings 🍵🔥👯‍♀️✨😂....


@ Somerset, Massachusetts

10/02/2019

💗🙌🏼✨

10/01/2019

FREE Mini October Challenge Anyone?💪🏼🙋🏻‍♀️🤸🏽‍♀️

Us Gastall sisters were talking this weekend & we agreed we're both in need of a little kickstart. We thought why not see who else we could get on board?!? 👯‍♀️👭

Here are our two challenge goals for this coming month.✨

1) Move, purposefully for exercise, 30 minutes a day. This can be anything...walk, dance, lifting, Pilates, Yoga. Let's keep it simple. Just 30 minutes of movement.

2) No added sugar. October is such a big candy month. With how much sugar feeds disease, we want to try to say no starting now. What this means.... avoiding candy, cakes, cookies, etc. Take it a step farther & avoid adding sugar to food (honey, maple syrup, etc.). Okay sugars = fruit :)

🌀How to participate... Email us at [email protected] for the calendar.

• Print your monthly calendar (or use your own journal).

• Each day you meet your goal (s), put "M" in the box for movement and "S" in the box for sugar.

• At the end of the month take a selfie with your calendar. Post it on your IG story (if you have one).

• Anyone who hits both their goals at least 25 days this month will be entered to win a 60 min video consult with a customized, strength/exercise plan for November. 🙌🏻✨💃🏻

Our goal here is to find strength in numbers! 😎

🌀Update: We have been looking into a couple different sites (Patreon and PT Distinction) to get some of our programming up in a permanent location and to take on online personal training clients. The winner of this month will be our first official client! 😀

Who is in?!?!?

09/30/2019

09/29/2019

.poet 🌞🍂🌻🌾beautiful words to lead us into this season of transformation✨

09/28/2019

Goodness gracious was I sore! 🔥💪🏼
I have had the pleasure of taking two classes at in Providence this past month. The studio space is absolutely gorgeous🌟but what I loved the most was how effective the workouts were. After each class, I was sore in many new places (deep core, glutes, serratus, obliques, intercostals)🚨🙌🏻
These mega-reformers are pretty incredible for challenging balance, range of motion, and kicking on deep-core stabilizers. ✨
The best part about the class for me was the slow pace of each exercise. Most were performed on an 8 count (out for 4, in for 4). Increasing the time our bodies were under tension, increased the number of muscle fibers we were recruiting. Both classes were really well structured to challenge our entire bodies.
This can be an excellent adjunct to traditional mat Pilates for anyone but especially runners as most of the leg exercises are performed in standing and done unilaterally (one side at a time).
As a DPT, the only client population I would caution would be anyone with SI Joint issues (sacroiliac joint). The exercises should be performed very controlled and in a small range of motion first to test your stability if that's you!
If you have access to in your town, give it a try! We'd love to know what you think! Happy moving!!