Solshine Pilates

  • Home
  • Solshine Pilates

Solshine Pilates Helping you build strength inside & out through integrative movement ☀️ Form focused, all level programs & weekly classes online.

Free 7 day trial linked in my bio! Message me if you’re interested in private training, health coaching, or retreat info

20/03/2026

This is the most sustainable way to build and maintain strength, reduce pain, avoid burnout, and improve energy 👇

✨ 3 x per week - Pilates
For deep intrinsic core strength, spinal support, and mobility. It also strengthens the mind-body connection, improves posture, supports cognitive function…and the foundational techniques will help support all other types of workouts.

☀️2 x per week - Strength focused workouts (heavier resistance /less reps)
To build lean muscle, support bone density, and boost metabolism (which naturally shifts as we age).This will help you maintain long-term independence & resilience.

☀️ Nature walks + restorative movement (light yoga / stretch / breath-work) anytime you need it.
To regulate your nervous system, reduce cortisol, release built-up tension, and process what your body has been holding onto.

You don’t even need to go beyond 20 minutes a day. And you don’t need to do it in a particular order.

If a form focused guidance and a plan helps you stay consistent and motivated, I have a weekly schedule that’s updated every week + programs that include all of the above 🙌

In my 20 years of teaching and working with real clients all of all body types & levels, this recipe is what works.

Comment VITALITY and I’ll send you the details to try it for a week free ☀️

17/03/2026

New upper body strength + core workout ✨

This one is a little different. We’re going heavier with fewer reps to really focus on strength!

In the full guided class, I show modifications of these exercises for all levels. DM me and I’ll send you the direct link 💌

In the meantime give these a try: 8 reps max, or only as many as you can complete with proper form:

(1) Plank + sternum dip (optional blocks)
(2) Pushup variation (optional blocks)
(3) Single arm chest press
(4) Reverse plank + tricep dip
(5) Single arm curl + shoulder press
(6) Renegade row + tricep kickback

Planks & pushups can be on kneel or at an incline. Slow controlled movements 💡

✨ Side note - As I create new programs this year and beyond, my focus will be on adding in more strength, nervous system regulation, nutrition, and lifestyle rituals to our Pilates practice.

All of this will help improve our hormone health, bone density, balance, mindset, and overall vitality with age ☀️

I already share this inside the SolShine library, but I think having more concise, guided programs with shorter (25 min and under classes, because we’re all busy) will be helpful. 

What do you think? What would help you most? Please share 👇

09/03/2026

10 Pilates Ab & Arm sequence! I used a resistance band for a spicy little twist to classical mat and reformer moves 🌶️

Complete these moves with your head, neck, and chest lifted, or lying flat. Pick what feels good for you!

Also, this order can be switched up. This is just a little demo. 12 reps each :).

(1) Single leg stretch hold - twist & pulse
(2) Single leg stretch
(3) Partial roll up twist, T pulls & tilts
(4) Partial roll up, bicep curls + pulses
(5) Double leg stretch + tricep kickback
(6) Swimming variation

You can find the brand new 20 min guided version in my Solshine library. Message me & I’ll send it to you directly 💌

Let me know what you think of these moves!👇

06/03/2026

The most powerful thing you can do to support your hormone health is to regulate your nervous system ✨ Tips below 👇

When you live in a constant state of stress…a million things on your list, or even underlying feelings of worry, lack of safety, and insecurity…your body produces more cortisol, which can throw estrogen, progesterone, thyroid, and even insulin levels off balance.

Here are a few powerful daily techniques to help you get into a parasympathetic state and support your hormone health ✨

(1) Shake -When you’re in acute stress (can’t sleep, anxious, etc), jump around and shake your whole body.
Once you’ve relieved some tension, take a few deep breaths and a some static stretches

(2) Step away- When you’re in constant go mode and feeling wired. Step away from it all, even for 5 mins.
If you can, get barefoot and walk on the grass. Stretch your body. Stare a a tree and watch the leaves. This helps you ground in, and it instantly regulates your nervous system

(3) Lay on the floor - Any time you need to just reset - lay on your back, or optionally place a 9 inch Pilates ball under your scapula to open your heart.
Open your legs into a butterfly position. Place one had on your belly and the other on your heart. Take deep, long breaths. Instant calm

In my SolShine Pilates classes, I weave in these nervous system resets to help you feel balanced and at home in your body, in addition to feeling strong.

Want to try class like his? Comment CALM & I’ll send you one of my favorites 🤍

More than ever, I’m reminded that strength and vibrancy expand when we soften, slow down, set boundaries, and give ourse...
02/03/2026

More than ever, I’m reminded that strength and vibrancy expand when we soften, slow down, set boundaries, and give ourselves grace.

Have you been feeling this theme lately?

Thank goodness for movement practices & rituals that get us back in our bodies and help us find peaceful presence 🫶

I just added a new “Hips & Heart” class to SolShine. It’s meant to release tightness, constriction, & unwanted sh**t stuck in your body. Total balm for the nervous system ✨

Comment HEART & I’ll send you the direct links 💌

Wishing you a healthy & peaceful start to your week!

Xo, Sonja

25/02/2026

10 min Glute & Core Strength workout 🔥

This flow hits the glutes, core, and really the whole body. The key is moving with slow control, focusing on alignment and pelvic stability.

I’m using a foam roller for similar feel to the reformer (except more challenging 😉), a Pilates ball for core stability, and a resistance loop for a little extra spice.

If don’t have all of these props no worries! Modify with body weight.

Swipe → to try these exercises and save for later!

3-10 reps each depending on the move. Everything on one side & them repeat

( Slide 1) Semi-circle 6x both directions
(Slide 2) One leg bridge variations each move + single leg stretch. Repeat
(Slide 3) Bicycles
(Slide 4) 3 point variations - pulses, circles
(Slide 5) pushups, slow motion leg raise + mountain climber
(6) Swimming variations

Check out all the classes like this in the FIRE (Pilates x strength) section of my platform with a free trial ☀️

Let me know what you think of this sequence! 👇

# corestrength

20/02/2026

Everywhere I look people are talking about the year of the Fire Horse🔥

It’s about big forward motion, ambition, visibility, and boldness which can feel exciting and exhausting.

If you’re feeling motivated, inspired, & impatient all at the same time, you’re not alone.

It’s important we nourish our bodies, get plenty of rest, and exercise to release pent up energy so that we don’t burn out!

When it comes to movement, the key is not pushing harder. It’s finding a balance exercises that builds strength & energy, but also restores.

This is nothing that I don’t regularly talk about 😉

Here is a little feel good sequence that moves energy and balances the nervous system✨

It’s part of my new 21 Day Strong & Centered series, where we alternate between strength & nourishing workouts.

Comment CENTERED & I’ll and you the direct link 💌👇

Address


Website

Alerts

Be the first to know and let us send you an email when Solshine Pilates posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Solshine Pilates:

Shortcuts

  • Want your business to be the top-listed Health & Beauty Business?

Share