In honor of the launch of Jen’s latest campaign with Pvolve, Rachel Katzman, Pvolve Founder, sat down with Jen to get the inside scoop on her workouts, her journey with the brand and more!   Rachel Katzman: Jen, you look amazing. Can you tell me what inspired you to do this campaign? Jennifer Aniston: I feel strong and feeling strong in your body is such a powerful feeling. I really believe that physical strength is critical. Everyone no matter their age, stage, or experience level, has the potential to feel stronger than ever. It all starts with moving your body because movement is the answer to thriving for the long run.   Rachel Katzman: Taking it back a bit, tell me how you first found out about us? Jennifer Aniston: A girlfriend who I hadn’t seen for a long time because of COVID - was a completely different person in the months since we’d last gotten together. Her whole body had changed. She said “I found this workout called Pvolve that I absolutely love and I can’t stop. I do it everyday and it's changed everything for me.” She just sold it, because all I wanted was efficiency, variety and fun. But then, I screwed up my back while doing some harness work on set filming a movie and thought I couldn’t work out for a while. But she told me “You can actually do Pvolve, it’ll help you! You can work out as you recover, in fact it’ll strengthen everything around the injury.” So I started doing it and became instantly hooked.   Rachel Katzman: What made you want to get involved with Pvolve? Jennifer Aniston: I started telling all my other girlfriends about it and no one had heard of it. So I said to myself “why doesn't everyone know about this?!” And that’s when I reached out - I really wanted to spread the word about this workout because it’s done so much for me, I just want to scream it from the mountaintops!   Rachel Katzman: How do you think this method is different from other workouts? Jennifer Aniston: Well, the big thing for me is that I haven’t been injured! To work out this long and not be hurt is kind of a miracle, because I do tend to injure myself - but not anymore. It really is functional fitness! It helps you function during the day to basically support how we live through daily life. It’s also amazing because the workout feels good, keeps me interested, and continues to deliver amazing results that I both see and feel. I just haven’t experienced this with other workouts. I think at the end of the day, with Pvolve I find that I am seeing strength and tone in ways that I haven't seen before - and all while doing a workout I truly enjoy. It’s so amazing that I can have both - whereas before I always felt I had to choose.   Rachel Katzman: What are the most significant results you’ve noticed? Jennifer Aniston: Overall strength throughout my entire day. Because it’s not just hitting certain areas, it’s literally hitting my entire body. I just feel strong from the inside out. The strength I feel is so layered - it’s to the core.   Rachel Katzman: What are your favorite pieces of equipment (if you had to pick)? Jennifer Aniston: That’s SO hard to answer! I do love the gliders because they seem innocent, but they creep up on you! I feel like it hits it all - planks, arms and squats. But then I also love the P.3 Trainer, because it’s full body resistance from the ankles all the way up! It really feels like it targets every single muscle in your body - it feels good to hit everything all at once. The programming in the classes is so smart. I love how we do an intense move and then counteract it with a lengthening movement. And the moves are just beautiful.   Rachel Katzman: You’re about to take a class from home, what body part are you targeting? Jennifer Aniston: I love working out my bum, and I also love core work because it’s so important. Our core is where strength starts, and we need that so we don’t fall over when we’re older.   Rachel Katzman: Can you talk about the variety you get with Pvolve? Jennifer Aniston: Every class is completely different, and the variety really keeps me interested. There will be days when I say “I don’t have the energy” or “I didn’t sleep great.” And on those days that I just want to move, I can always find a class. It’s so important you don’t get burnt out, and I never have! I don’t feel like I’ve ever taken the same class twice.   Rachel Katzman: Favorite class type? Jennifer Aniston: I love them all, it’s hard to pick a favorite. I guess Sculpt and Burn, because I sculpt and I burn! I love when we incorporate a little bit of cardio to get the body going. And my trainer Dani really likes to exhaust the muscles before you go to the other side; but it always comes with a movement to counteract the intensity. You really feel like your whole body just inhaled and exhaled. It’s amazing!   Rachel Katzman: If someone wants to try Pvolve, where should they start? Jennifer Aniston: Just go take a beginner class. Just one, just 10 minutes. Then try it for 20 minutes. Then do three classes. With Pvolve you can literally start wherever you’re at. It takes a bit to get used to the moves and coordination, but then after the third workout, it just clicks, and it feels wrong NOT to move that way.

October is World Menopause Awareness month. At Pvolve, we know a thing or two about this very important timeframe. Read on to learn more about what happens during this transition – and what you can do to take matters into your own hands.     DID YOU KNOW?  - Perimenopause can start as early as the late thirties for some women.  - Most body composition changes occur in perimenopause.  - Women naturally lose 3-8% muscle mass and strength per decade starting in the late 30’s.   - Estrogen naturally declines through the menopausal transition, which can influence the elasticity and hydration of the connective tissues around the pelvic floor and lead to pelvic floor dysfunction.  That’s where we come in.     Heavy resistance training, as featured in our Progressive Weight Training classes, is key to maintaining & building muscle mass, which supports our metabolism, bone density, joint stability, blood sugar regulation, and overall health and longevity.  Sprint interval training as seen in our Cardio Circuit classes supports cardiovascular health, blood sugar control, blood vessel function, power, and body composition.  This style of training, which is short bursts of all-out cardio sprints for 30-45 seconds followed by rest, helps to avoid cortisol spikes. Cortisol spikes are what slow down our body's functions like metabolism and growth processes. In menopause, we want to keep cortosol at bay, as it will further rob the body of essential hormones already on the decline like estrogen, progesterone, and testosterone.   Multidirectional plyometrics seen in our Sculpt & Burn and PWT & Cardio Circuit classes help stimulate bone growth and can help reduce your risk of osteopenia and osteoporosis.  Pelvic floor strengthening & release workouts featured on Pvolve help mitigate common symptoms associated with menopause.    Ready to get moving? Here’s a few places to get started with Pvolve.   1. Moving Through Menopause Series:  Created in partnership with Elektra Health, this series features a mix of workouts and educational talks focusing on heavy weight training, cardio circuits, pelvic floor strengthening & release, and recovery to help you better manage symptoms you may experience throughout menopause.  2. Check out the “Menopause Awareness Month” row on your streaming Discover Page in October for related workouts.  3. Follow our Healthy Aging calendar on your calendar page to experience the changes seen in our rch trial!  4. Join us and other members of the Pvolve community in the Live Virtual Studio – Try the newly added Progressive Weight Training + Cardio Circuits on Mondays at 12:30 EST, Wednesdays 9:30am EST, and Saturdays at 9:30 am EST in October!    Only 6% of Clinical Studies are focused on women, so we took matters into our own hands and conducted a few of our own, commissioning a study that specifically looked at women in the menopause transition.   Pvolve conducted a Healthy Aging Clinical Study with the University of Exeter to examine the impacts of Pvolve on women between the ages of 40-60. The study found that Pvolve delivered significantly more strength, energy, balance, and flexibility than the comparison group, who participated in 150 minutes of moderate-intensity physical activity, as recommended by the American College of Sports Medicine and the CDC.    Specifically, the study found that the Pvolve ground experienced:   - Boosted energy and a 23% decrease in fatigue  - Improved lower body strength by 19.5%  - 10.7% improvement in balance and mobility  - 21.6% improvement in flexibility  - A significant decrease in cholesterol levels and triglycerides   - A significant increase in lean muscle mass without weight gain  Read more here 

While Pvolve is incredibly effective as a standalone workout routine, it can also help you reach peak performance in some of your favorite sports, including tennis, pickleball, and golf!  The emphasis on mobility, strength, power and agility makes this method the perfect complement to any athletic activity.    Here are 5 ways the Pvolve Method can improve your sports performance:    1. Improves full body mobility  With Pvolve, you move your body in all planes of motion – front to back, side to side, and rotationally - to increase range of motion in your ankles, hips, spine, shoulders, and more! More mobility can help with reaching your racquet high overhead, add strength to your golf or tennis swing, improve your walking or running gait cycle, and more!    2. Builds full body strength and muscle mass  Pvolve uses resistance equipment and heavy weights to build and maintain strength in all muscle groups, both big and small! Strength training also supports your joints, improves posture, and keeps your bones strong. Ultimately this all works to improve power and athleticism.    3. Improves agility  In Pvolve’s Sculpt & Burn and cardio-based classes, there is a focus on jumps and fast footwork, challenging your body to change directions quickly, accelerate and decelerate speed, increase stamina, and keep you moving swiftly across the court. They also focus on moving well through your joints, whether landing from a jump or taking off from one leg to the other to reduce the chance of injury.    4. Increases power  If you’ve ever taken a Pvolve class, you probably heard the trainers talk about your feet!  The Pvolve method teaches how to create power from the ground up, transferring energy from the floor through the lower body, and into the upper body – ultimately enhancing the force and power of your swings! This method targets fast-twitch muscle fibers with heavier loads in Progressive Weight Training to help create explosive movements, as these muscle fibers are essential for generating power. This kind of training becomes even more important as we age, since muscle mass naturally declines every year.    5. Improves core support  Pvolve teaches you how to coordinate your movements with your breath and abdominals, creating more stability and support.  This can eliminate excessive movement in the lower back and gain more power and rotation in your hips and thoracic spine to improve your game. Core support impacts the overall coordination of your body, harnessing more power and control in your movements without the usual wear and tear of impact activities.     We've created our Pvolve Sports Calendar full of classes that will help elevate your sports game, with a special nod to golf, pickleball and tennis. Check it out!

We sat down with Dr. Amy Hoover, Chief Physical Therapist and member of Pvolve Clinical Advisory Board to learn more about the Lower Back Pain Clinical Study, the results that Pvolve participants experienced, and why they are so significant.  Could you tell us a bit about the Lower Back Pain study and how it came about? The lead researcher of this study, Dr. Ann Van de Winckel from the University of Minnesota, wanted to look at how mindful movements and body awareness affect brain activity and pain levels in people with chronic lower back pain. Pvolve was selected as the exercise comparison group. Can you help us understand the scale and impact of lower back pain, and why it’s such an important area of study? 4 out of 10 people will experience lower back pain at some point in their lifetime. Many of those cases turn to chronic pain, which can significantly impact daily functions and quality of life.  In 2022 the CDC stopped recommending opiods for back pain. Why is that significant? How has that decision impacted this area of study and patients?  Opioids and other pain medication have often been used to treat lower back pain. This is usually just a quick fix and does not get to the root cause, so when you stop using them, the pain returns. The move away from opioids has shown that we need more lasting and effective ways to treat lower back pain. Studies like this show that doing the work and putting the time in to change movement patterns and improve awareness of posture can improve even chronic lower back pain without the need for pain medication!  Who was recruited for this study? Can you tell us about the participants?  The inclusion criteria required the participants be between 18-75 years old and have non-specific lower back pain for at least 3 months that was rated at or above a 4/10. They could not have any neurological symptoms and could not be under the current care of a provider for their back pain. They also have not been exercising regularly in the past year. What was the Pvolve protocol for participants? 16 people were randomly assigned to work through Pvolve’s Lower Back Support Series. They moved through the first workout of the series in person, with hands-on cueing and form correction from an instructor. They then streamed and completed the workouts independently at home at least 3 times per week for about 40 minutes over a period of 12 weeks.  For the first 6 weeks, they practiced the first 3 workouts of the series and then progressed to the next 3 workouts for the second half of the study.  What is the Lower Back Support Series like? Can you tell us about it?  The Lower Back Support Series is a progressive program of 6 workouts. It starts out on the mat with slow and intentional muscle activations to build core muscle control, and gradually progresses to standing, dynamic, whole body exercises. The program focuses on opening and activating the hips and core and improving posture to support a healthy spine, which in turn helps significantly reduce pain. What equipment was used in the study?  The study used our proprietary P.ball, which assists in activating the muscles of the inner thighs, pelvic floor, glutes, and hips - all muscles that play a part in building core stability and strength, which is an essential component of reducing back pain. The P.ball is also an amazing tool for deepening people’s connection with their bodies, as it provides tactile feedback to the musculature of the lower body and core, ultimately helping people move safely and intentionally by connecting their mind to their muscles. What results did the participants experience?  All of the participants in the study improved their back pain, and nearly 20% of participants completely eliminated it! They also improved their ability to complete daily tasks that were previously difficult. They also increased their core muscle strength. These results are incredible, especially considering that they had been in pain for months before starting this program. This shows that following the Pvolve Lower Back Support Series program can improve lower back pain even for those who have been in pain for some time, and it can be done right at home.  As a physical therapist, you must see a lot of people with back pain. Help us understand the significance of these results.  I have seen many people with chronic lower back pain over the years. I think what people want the most is guidance and very detailed instruction on how to exercise to improve pain and not make it worse. The Lower Back Support Series program delivers that, as the results have shown. Many people with back pain may have poor awareness of their posture or how their body moves and works. This series teaches connection to support healthy and balanced movement for spinal health. Moving mindfully in the workouts translates to moving mindfully in daily life, as the exercises are based on functional movement. One of the results mentioned a 96% adherence with no adverse effects. What does 96% adherence mean? Why is this important?  This means that the participants were engaged with the workouts and had high compliance with completing what was asked of them, with no side effects. This is a powerful message, as it shows that they found the Lower Back Support Series program easy to follow, simple to complete, and rewarding in results.  One of the outcomes of the study was particularly meaningful for the participants. Can you elaborate? There were several questionnaires used to gauge individual progress for each of the participants. One of these questionnaires, called the Patient Specific Functional Task, asks each participant at the start of the study to list their own personal functions or activities that are difficult for them to do as a result of their back pain. The results measured showed huge improvements in the tasks that were most important to them. The impact that the Pvolve Lower Back Support Series program had on their individual goals is invaluable, and a testament to how much this program really made an impact on their daily lives.  What’s the take-home message for someone interested in Pvolve? What can they understand from the study results?  These results reveal the huge impact that the Pvolve Lower Back Support Series has on those who have not found success with traditional fitness methods, or have been tentative to try exercise. These specialty programs are expertly curated and thoughtfully designed to address unique needs, and the method as a whole is deeply based on correct body movements to facilitate a balanced body. I truly believe that this method is accessible for anyone who is looking for a fitness solution, from those that are new to fitness to those who are more advanced, at all ages and stages of life.  Did Pvolve pay to participate or sponsor the study?  This study was funded by a grant awarded to the University of Minnesota, so Pvolve did not pay to participate in or sponsor this study. We did provide personnel and time to support the study, and we purchased a cushion mat and a P.ball for each participant in the Pvolve group.  To check out Pvolve’s Lower Back Support Series, click here.

The Pvolve App is now on Apple TV! Keep reading for a step-by-step guide to get moving in no time.  Don’t have an Apple TV? No sweat. You can always connect your laptop to your TV via HDMI cable, or wirelessly via Airplay or Chromecast. Installing the Pvolve App on Your Apple TV If you’re an existing Pvolve member with a 2nd generation Apple TV or later, follow the steps below. If you’re not yet a member, you can get started with an equipment bundle.   1. From the Home Screen, select the App Store. 2. Search for Pvolve to find the app. 3. Select Get to install. 4. After installation, the Pvolve App will appear on your Home Screen. Signing In To Pvolve   1. Open the Pvolve App. 2. Enter your Pvolve email and password. 3. Click Login In to continue. Notes:  Forgot your password? Visit https://app.pvolve.com/loginHelp on a web browser to reset your password, then return to the Pvolve App and enter your login credentials. If you’re not a member, follow the instructions on screen to purchase a membership. Navigating the Pvolve App   Home PageThe best place to discover new workouts. Here, you can find featured classes and series, including the Weekly Workout Plan. Classes PageSimilar to our website and mobile app experiences, the Classes Page is where you can go to browse our entire class library. To find workouts that meet your specific needs, we recommend using the filters. Using Filters to Find Classes   1. From the Classes Page, scroll down to find the Filters button. 2. Click on Filters to open the filter options. 3. Filter to your choice, then press the Menu or Back button on your Apple TV remote to apply. 4. The filters you selected will appear just below the Filter button. 5. If at any time you want to modify or clear your filters, simply click on the Filters button to reopen the options. Browsing the Series Page Similar to our website and Mobile app experiences, the Series Page is where you can browse over 50 programs designed around different goals and needs. Series are organized into various categories to make them easy to find.  Navigating Series Categories Categories are organized in a single row at the top of the series page.    1. Make sure the All tab is selected (it should be highlighted in yellow). 2. Scroll to the right to view the various series categories. The list of series below should update in real time. Joining a Series   1. Select a Series to view more details. 2. On the Series detail page, click on the Join Series button. 3. The Join Series button should change to read Play Workout once you have successfully been enrolled.   Playing a Workout   1. Once you find your preferred class, click to select. 2. From here, you’ll find more details about the class. To start, click the Play button.  3. The workout should start playing immediately (you may need to allow a few seconds for the video to buffer, depending on your internet connection). Turning Closed Captions On & Off Once you start a workout and the video is playing, you can easily turn subtitles on or off.    1. Lightly tap your remote to reveal the progress bar at the bottom of your screen. 2. Swipe up on your remote to highlight the Closed Captions icon. 3. Tap the icon to open the menu and select either Off or English (US). Note that english is the only language we support at this time. 4. Press the Back button to exit the Closed Captions menu and continue your workout. A Note on Unavailable Features You may notice that the Pvolve App on Apple TV is missing some features that can be found on the website and mobile app, and we are working on adding them into future updates. For now, the most notable features that will not be available in the initial release include:Music  We recommend using a separate speaker to play your favorite music alongside the workouts. Need some inspiration? Check out these trainers on Spotify:   Antonietta Vicario Dani Coleman  Maeve McEwen Zach Morris Workout HistoryThe best place to view all of your workout history is in the Pvolve mobile app, which can be downloaded in the Google Play Store or Apple Store.

One of our many goals at Pvolve is to help every woman understand her body more and work with it, not against it. That’s why we partnered with Natural Cycles, the world’s first FDA Cleared birth control app that predicts ovulation and fertility to both prevent pregnancy and take control of family planning with higher accuracy. We sat down with Dr. Kerry Krauss: in-house OB-GYN & Medical Director for Natural Cycles, to ask her a few questions.   Q: Tell us about yourself! We’d love to hear your background and motivation to become an OBGYN. Of course! I’m a practicing board-certified OB-GYN and the in-house Medical Director at Natural Cycles. I have always been fascinated by the amazing things that a woman’s body can do and that is what led me on this path. Being able to be a part of a woman's life from puberty, babies, through to menopause and beyond is incredibly rewarding.   Q: Why did you decide to get involved with Natural Cycles - tell us about your role there. I was immediately drawn to the mission of Natural Cycles to empower women with knowledge of their own bodies, and their goal of expanding the app to cover all of the different phases of a woman’s life. To have all the educational material that they do for patients in one place is wonderful, and I was also so impressed by the massive body of research they have done to answer more questions about women’s health.  Meeting women daily in my practice, I’ve also seen the need for an effective non-invasive non-hormonal birth control option first hand, which is another reason I was excited to join the team.   Q: Can you explain what Natural Cycles is and any advice for first-time users?  The Natural Cycles birth control app is a regulated medical device and the first and only app of its kind to be FDA Cleared. What sets Natural Cycles apart from period trackers is the algorithm that powers the app. It analyzes hormone-driven temperature changes along with other fertility indicators and past menstrual cycle history to pinpoint your ovulation and determine your daily fertility status. With this information, you can choose to either prevent or plan pregnancy without hormones. Other than making sure you input your temperature at least five days per week, I always recommend our users to really dig into all the amazing educational resources that can be found in the app. Learning about your body is one of the best things you can do for your health!   Q: If I want to get more in tune with my cycles, where should I start?  Start tracking! We’re all different – your cycle most likely works differently from your friend’s cycle. And after struggling with infertility and PCOS myself, I know just how important it is to learn the ways of your own unique body. What’s so amazing about the Natural Cycles app is that you can monitor emotional and physical symptoms throughout your cycle to find patterns. These insights can give you a better understanding of yourself, and can also be used when seeking help from a medical professional.    Q: Are there specific phases of the menstrual cycle when someone experiences increased strength or decreased performance? How can I use Natural Cycles to optimize my workout plan? There can be small differences in your performance based on your menstrual cycle, though this obviously varies significantly for each person. In general, the mid-luteal phase (or, around day 18-22 if you ovulated on day 14) is associated with slightly higher body temperatures, which naturally puts slightly more stress on the body. Working out, especially an intense workout, during this period may be more challenging - though it doesn’t mean you shouldn’t do it! However, if you have a really heavy workout planned for that time period, and you can put it off, it may be easier to do it later. However, there are lots of women that experience a lot of discomfort and pain during their periods, so for some women working out during their period may be more challenging. Part of what I love about Natural Cycles is that it allows you to begin understanding how your unique body responds at different phases of the menstrual cycle.    Q: What advice would you give to someone who is experiencing bloating during their periods but wants to get the most out of their workout routine?  I would try to keep workouts a little more mild during this time, but mild to moderate exercise is one of the best ways to combat bloating! Cardio in particular is helpful if you are bloated.    Q: If I’m going through IVF, is it safe to workout?  I always recommend reviewing this with your individual fertility doctors as there are many different circumstances that affect fertility, but in general there is nothing in the process of IVF that makes exercise contraindicated. You may, however, want to avoid doing anything extremely strenuous as this can lead to extra stress within the body which has been shown to decrease fertility.    Q: What type of benefit does the NC° app bring for someone trying to get pregnant? While it goes against what most of us are taught in sex education, there are actually only six days each cycle a woman can get pregnant – the day you ovulate and the five days leading up to ovulation as that is how long sperm can live inside the female reproductive system. So Natural Cycles helps you conceive faster by letting you know when you are in your fertile window. This is important information for anyone trying to conceive, but perhaps even more so if you’re struggling with an irregular cycle.    Q: What type of benefit does the NC° app bring for someone trying to avoid pregnancy?  The Natural Cycles app allows you to prevent pregnancy without hormones. While hormonal birth control can be great for some women, it’s not for everyone which is why it’s so important that certified non-hormonal options like Natural Cycles exist. Synthetic hormones can also mask imbalances or other issues without getting to the root cause. By using a non-hormonal birth control method, you may have a greater chance of understanding these issues.    Q: How will the collaboration between Natural Cycles and Pvolve help me and my fitness journey? This partnership brings together two companies grounded in science, aiming to make a difference within women’s health – and will give you all the resources you need to make informed decisions regardless of where you are on your fitness journey. Happy cycle syncing! 

Caitlyn's Review on Her Experience with Pvolve Pvolve was there for me at a very difficult time. My name is Caitlyn Walsh. I’m from New York, Long Island. Prior to Pvolve I did a lot of high intensity interval training and I was a runner. What I wasn’t getting through those workouts I was 100% getting through Pvolve. It was really the missing piece in my holistic journey. When you run or when you weight lift, you’re hitting those major muscle groups but you’re ignoring the smaller and very important muscles that create, you know, an overall healthy balance. Functional training allows you to hit those muscles while also recovering. It’s a way of working out where you get the impact without the physical harm on your body. Four or five years ago, I would describe strength as, you know, how much you can lift, how far you can run. Whereas now, especially after the pandemic, I describe strength as more of a mental state. Pvolve was there for me at a very difficult time. My dad, he had stage four cancer and he was a marathon runner. He made it to the Olympic trials. He got the gusto enough to do a small Pvolve workout with me. And I thought, Hey, this could probably work for you. And it did. It really did. It helped. And we later found out that his physical therapist decided to incorporate it into his workout routine. I find that no matter where you are in your personal life, Pvolve definitely fits in. There’s truly a place for Pvolve in your life, and it will benefit you 100%.

Anna's Review on Her Experience with Pvolve I love coming to class and seeing women of all ages, all colors and we’re just in there killing it! My name is Anna and I'm from Brooklyn, New York. It’s something about just being in that room. Everyone kind of moving in unison. It just really pushes me and motivates me. I started the journey last year because I'm like, I have to do something to balance my personal and my work life. I was looking for a low impact, high intensity workout, so I tried many. It wasn't until I came to Pvolve and it was just a mix of the workout, the studio, the trainers. I remember bringing a friend of mine who did CrossFit and he was like, this should be easy. And at the end of the class, he was just like, what did I just do? It looks easy, but when you get into it, it is not easy. The community at Pvolve is so inclusive and welcoming. We’re all just very nice and respectful to each other, and there’s nothing better than having that camaraderie after class. To me, strength means having the courage to recognize something that you want to change. Having that courage to go after it and then having the confidence in that decision that you made. I tell people about Pvolve all the time. Being able to have Pvolve in my routine now it’s helped me so much.

It's International Women's Day, which of course is a cause for celebration amongst our fierce team of female trainers. Below you can explore their favorite workouts and hear why they love them! -Antonietta Vicario 51 Minute Full Body Progressive Weight Training "I love this video so much as it is the best of so many worlds; combining Progressive Weight Training for muscle build, signature sculpt moments, and finishing with a long recovery. The vibe is super high-energy with lots of funny moments between Reneé and me and the programming has a few surprise moments to keep you on your toes!" -Dani Coleman 31 Minute Full Body Progressive Weight Training and Cardio Circuit "This is one of my favorite workouts - I had so much fun filming it & it makes me feel strong and powerful!" -Maeve McEwen 50 Minute Lower Body Strength "I first taught this class in the live virtual studio! I was so inspired and excited by how strong and deeply connected the clients were to their muscles that I had to recreate it on-demand!" -Kimmie Prokurat 22 Minute Mat Full Body Release “My favorite video I’ve filmed is my ’22 Min Mat Full Body Release' with the Foam Roller. I loved filming this video because it’s a flow that I often take myself through to unwind at night, so it holds a special place in my heart.” -Linnea Stureson Tolbert 30 Minute Upper Body and Core Sculpt and Burn "This is my workout I’ve filmed because I love the P.3 Trainer core work on the mat and it also has some of my fav cardio moves. It’s short and spicy in the best way!" -Madigan Mayberry 20 Minute Full Body Strength “This is my favorite - it’s the first one I ever filmed on demand!” -Melanie Ramos Mat Lower Body Sculpt "I love this one because I would personally do this video everyday if I weren’t already teaching 15 times a week ha! The best booty and thigh burn in such a short amount of time using a piece of equipment that’s so easy to bring anywhere." -Julie Ann Earls 38 Minute Lower Body Sculpt “I love it because I got compliments from two other Pvolve trainers who did the video themselves and they found it particularly spicy … no higher compliment!” -Cecily McCullough 15 Minute Post-Natal Dynamic Stretch "This first workout was a huge milestone for me both personally and professionally, especially considering it was my first day back to Pvolve! Being only 3 months postpartum myself, I was so excited to be able to bring relatable and thoughtful content to other postnatal moms. It’s something that I am still so proud of today!"

Curious to learn more about Recover 9? Check out some of the most frequently asked questions and answers below!   What problem does Recover 9 address? Many women are aware that protein consumption is essential alongside exercise to build and repair muscles, but most studies have been tailored to men. Many of the best-selling protein powders contain protein sources from dairy that can be hard to digest and often contain over 150 calories, which can limit results when weight loss is also a goal. That’s why Recover 9, at only 20 calories, was studied in a head-to-head test against 20g of traditional whey-based protein powder.    What makes Recover 9 a unique product? Recover 9 is a unique innovation that combines the best ingredients for building and restoring lean muscles. The formulation features all 9 essential amino acids at clinically-backed levels to boost muscle protein synthesis for lean muscle building. Recover 9 also features a phytonutrient pomegranate extract at a dose clinically shown to speed up functional recovery and reduce muscle soreness and pain.    This combination of essential amino acids and science-backed phytonutrients supports your muscles with key nutrients proven to speed results. What are Essential Amino Acids (EAAs) and why are they so important?  Of the 20 amino acids the body utilizes, 9 are “essential," meaning the body does not produce them, and they must be consumed by diet. These 9 amino acids include leucine, isoleucine, valine, threonine, methionine, histidine hydrochloride, lysine hydrochloride, tryptophan, and phenylalanine. Of these 9 essential amino acids, leucine is thought to be the most important and potent when it comes to muscle recovery and rebuilding, but having all 9 at sufficient levels is required to maximize the recovery response. One or more essential amino acids below a critical threshold can limit the recovery response. This is often the problem with plant-based proteins that lack one or more essential amino acids, like methionine.   Exercise effectively shapes and sculpts lean muscle, and numerous nutritional strategies can be used to augment the effect of exercise and training. One of the most important types of nutritional support is supplementation with essential amino acids, in particular, leucine. In combination with repeated exercise, these EAAs can activate muscle protein synthesis, which leads to the building of lean muscle tissue for women.   What were the measured results for study participants who consumed Recover 9? How about those who did not consume Recover 9? Recover 9 was shown to have an equivalent muscle response to 20g of whey-based protein but with only 20 calories. The comparable serving of whey contains 100-150 calories on average. Recover 9 increased amino acid absorption by 148% and boosted muscle protein synthesis by 78% for women post-workout. The study found an even greater response during a woman’s follicular phase of her menstrual cycle: +377% amino acid absorption and +177% muscle protein synthesis. For the first time, this gives women a guilt-free post-workout supplement option that promises the same efficacy as traditional protein powders, but without the caloric load and hard-to-digest ingredients.    How did the measured results change throughout the participants' menstrual cycle?  What was really interesting about the study is that while Recover 9 increased amino acid absorption by 148% and boosted muscle protein synthesis by 78% for women 0-2 hours post-workout, the Recover 9 study also shed light on the recovery response specific to women through their cycle. When women entered their follicular phase (the second and longest phase of the menstrual cycle; starts on the first day of your period and lasts for approximately 13 to 14 days, ending in ovulation), Recover 9 was shown to be even more potent. Recover 9 increased amino acid absorption by 377% and boosted muscle protein synthesis by 177% for women post-workout in the follicular phase, showing that Recover 9 amplified results during this period. This very novel finding suggests that women may benefit even more by taking Recover 9 during their follicular phase in support of their overall program and results. Why did the study compare Recover 9 to 20g of whey protein?  It has been a long-held notion that approximately 20g of a high-quality protein maximizes muscle protein synthesis and the exercise recovery response in adults. Anything above this amount has been thought to be excessive and not effectively utilized by the body and is mostly excreted. Because 20g of protein has been a golden number when it comes to protein post-workout, many clinical trials have used this amount to study the effects of protein on the body in response to exercise and training. Most other commercial protein powders on the market geared toward exercisers also come close to 20g of protein per serving. Of these common products currently available and because whey protein is one of the highest quality and most rapidly absorbed powder protein type amongst them, we decided to compare the effects of Recover 9 directly to 20g of whey protein.   When is the best time to take Recover 9?  Recover 9 should be consumed within 1 hour after exercise. The clinical data tested the effects of Recover 9 after being consumed immediately after exercising, where we saw equivalent effects on muscle recovery compared to 20g of protein. Because Recover 9 is so light and refreshing, it can also be consumed during the workout to hydrate and start the recovery response sooner.   Why is it important to run clinical trials on supplements? Clinical trials are important because they are the gold-standard for measuring the efficacy behind products and provide people with real proof points they can trust. This allows consumers to understand what a product does for them with confidence - without worrying about gimmicks, pseudoscience, and false promises. Women as subjects in medical research have been underrepresented, and in sport science, only 6% of studies have focused on women. Therefore, this study’s focus on women is even more significant, as it provides women with trusted information about how this product will support their results based on their unique biologies.    What are the ingredients in Recover 9 and are they safe? All Recover 9 ingredients are GRAS (Generally Recognized as Safe) and manufactured in the United States. Each active ingredient has also been tested in human clinical trials.   Ready to try Pvolve's revolutionary Recover 9 supplement? Click the link HERE and shop now!

Anicia's Review on Her Experience with Pvolve Strength is beauty. It’s resilience. It is doing the thing that you’ve somehow convinced yourself that you, like, could not do. My name is Anicia and I am from Minneapolis, Minnesota. My really good friend Nikki had been taking classes at Pvolve for several months and she had been trying to get me in that studio. I was addicted to my spin classes, my HIIT workouts, and one day she was like, I’ll take you to dinner after class. Okay, I’m not going to turn down a good dinner. I was, like, hooked ever since. When I started Pvolve I was in a much larger body and I didn’t think that my body could even move in these directions. It was my first time in a while being in a group fitness class with individuals of, like, all different levels. So I felt like I really fit in. When I’m in the city here, I like to go to the studio and then whenever I’m traveling for work, I love to do virtuals. The Pvolve equipment is super accessible. It allows me to get a good workout in on vacation wherever I am. I am a chef, and so I am constantly moving my body in the craziest ways. I’m grilling, I’m sauteing, I’m carrying huge pans. The method has really taught me how to, like, engage my core when I’m like carrying groceries or when I’m taking a pan out of the oven. It’s allowed me to move my body in a healthier way so that I can like, live a longer life. I think of Pvolve as a practice where you can find tone, you can find strength, you can find resilience. So many other methods, I’m only either getting certain physical results or mental results, and it’s very temporary. I think it just really transformed the way that I think about working out and movement in my body.

Our team at Pvolve strives to find ways to support members in their holistic health and wellness goals, which is why we created the Recover 9 supplement. As part of our commitment to proving the efficacy of our method and products, we’ve conducted a clinical study that evaluated the effectiveness of Recover 9 drink supplement, a proprietary blend of nine amino acids designed to speed functional recovery, reduce soreness, and build lean muscle in a low-calorie, vegan, and sugar-free formula.    Initial findings of the Recover 9 Study from the University of Exeter, a leading university in sports medicine and sports science research, show Recover 9 can help build lean muscle mass, improve metabolism, aid in weight loss, and foster better body composition. Recover 9 delivers the same efficacy as 20g of whey protein (long considered the gold standard for protein) without the caloric load or hard-to-tolerate ingredients such as dairy. Additionally, most whey-based protein supplements contain 100-150 calories per serving, whereas Pvolve’s Recover 9 powder has only 20 calories per serving.  The Study Methodology & Results The Recover 9 Clinical Study was conducted by the University of Exeter, which recruited 28 women aged 20-40 who were considered recreationally active. Participants consumed either Recover 9 or 20g of whey protein after workouts and during early and late follicular phases of menstruation. Those who consumed 20g of whey protein showed similar results compared to the Recover 9 group, with no statistically significant differences in muscle protein synthesis between Recover 9 and whey protein observed. Participants were supervised for their in-person workout, and measurements were taken 0-4 hours post-workout. While Recover 9 increased amino acid absorption by 148% and boosted muscle protein synthesis by 78% for women 0-2 hours post-workout, the Recover 9 Study also shed light on the recovery response specific to women through their cycle. During the follicular phase (the second and longest phase of the menstrual cycle), Recover 9 was shown to be even more potent. Recover 9 increased amino acid absorption by 377% during the early follicular phase and boosted muscle protein synthesis by 177% for women post-workout in the late follicular phase of the menstrual cycle, showing that Recover 9 amplified results during this timeframe. This novel finding suggests that women may benefit even more by taking Recover 9 during their follicular phase to support their overall program and results. Researchers found participants who consumed Recover 9 saw results similar to those who consumed 20g of whey protein: +148% Amino Acid Absorption vs. Baseline and + 377% vs. Baseline When Taken in Early Follicular Phase +78% Muscle Protein Synthesis vs. Baseline and +177% vs. Baseline When Taken in Late Follicular Phase Prioritizing Women’s Health Research Our team continues to invest in clinical studies to ensure the efficacy of its products. Earlier this year, we released the initial findings of the Healthy Aging Study that researched the impact of exercise on pre- and post-menopausal women.  With the Recover 9 Study, Pvolve once again focused on women to see how the product responded to a woman’s changing hormones throughout her menstrual cycle. This is another step towards rebalancing the dramatic inequity in clinical research focusing on women. Between 2014-2022, only 6% of sports science studies have focused on women. Recover 9’s blend supports muscle recovery so people can return to their next workout sooner.  “I founded Pvolve because I felt like there was a gap in fitness offerings, especially for women, that were science-led. We invest in clinical research because we want to make sure that what we are doing is effective,” said Rachel Katzman, founder of Pvolve. "The significance of the Recover 9 Study lies in its emphasis on showcasing the outstanding results of our supplement product and measuring how the response evolves throughout a woman's cycle. This study marks another stride towards addressing the significant gap in clinical research that often overlooks women."   Ready to try Pvolve's revolutionary Recover 9 supplement? Click the link HERE and shop now!

Dina's Review on Her Experience with Pvolve I think it’s badass to be strong and that can mean different things to different people. I would describe Pvolve as strength, cardio, pilates and its low impact, which I love! Using Pvolve as you get older is super functional. When I started Pvolve, I was probably still running or still doing high impact stuff and that slowly tapered off. And I realize I don’t have to put my body in jeopardy to feel like I’ve had a workout. Little micro muscles that I’ve literally never seen in my body started to appear. My favorite piece of equipment is the P.3. It has the ball, has the handle, has the different straps. Even when I’m traveling, I’ll take it because it has so many different uses. With the live virtual studio, you can have your camera on. You know that someone’s possibly going to call you out and be like, stretch, you know further or hold that longer or lunge deeper. And that’s what I like about it, is that I don’t feel like I can slack off with, like, my hour or more to give to myself for my mind and for my body.

We know starting something new can be an overwhelming experience. But we’ve got you covered. Here are some tips put together by our Trainers to help you jump right into Pvolve. While you wait for your order to arrive: Get started right away with the 5-Day Body Weight Sculpt series–20-30 minute workouts introducing you to the method. All class series are designed to be completed in sequential order, as each class builds on the last. There’s many more series to complete when your equipment arrives! Filter workouts by ‘No-Equipment’ and explore class types like ‘Sculpt & Burn’ and ‘Sculpt & Stretch’ on your ‘Home’ (link if we can) page. *App Tip: You can hide these workout rows once you’ve completed them! Pvolve is unlike anything you’ve tried before. Learn our foundational moves and unique way of moving in these short, no-equipment tutorials. Check it out in the Tutorials tab under ‘Collections.’ Take a 30-minute No Equipment Zoom class in our Live Virtual Studio–all included in your membership!! Join us on Tuesdays @ 7:30am, Wednesdays @ 8pm, or Saturdays @ 10am EST. Get real-time feedback, adjustments from expert trainers, and meet others in the Pvolve community. Join 1 minute before class starts to get set up and say hello. Camera on is optional, but we love seeing you moving in real time! Use the chat box throughout class to check in with your trainer if you need any modifications.  You can sign up here, and learn more about what to expect from LVS here.  Equipment delivered! Here’s how to dive right in: Have a Bundle? This cheat sheet has everything you need to know about your equipment, including tutorials and much more! Not sure how to put together a new routine? Find the answer here! If you are newer to exercise, want a detailed intro into our method, or looking for modifications, try our Basic Training classes under ‘Collections’.  Prefer to pick your own workouts? Try Jen’s Picks, a collection of all the classes Jennifer Aniston loves. Or, explore our ‘Classes’ page where you can filter based on class length, pace, equipment, class type, and trainer. The workouts are here so you can fit them into your fitness routine as you wish. Learn more about each class type and our pacings here. Join our New Member Q & A in the Live Virtual Studio on Mondays at 5pm EST. Ask our trainers all your burning questions and get to know the rest of our community! Learn more about our Q & A here. Take a Live Virtual Studio class via Zoom ( included in your membership) for real-time feedback and corrections. Join 1 minute before class starts to get set up and say hello. Camera on is optional, but we love seeing you moving in real time! Use the chat box throughout class to check in with your trainer if you need any modifications. You can sign up here, and learn more about what to expect from LVS here.    Free 1:1 Zoom Consultation with a Pvolve Trainer  Once you have taken at least 3 classes, we recommend you book your complimentary 1:1 Zoom consult with a certified Pvolve Trainer. These are commitment-free conversations designed to help answer any questions you might have like modifications for an injury, finding the right content for your specific goals, finding the right workout intensity, how to progress, and more! You will have 3-months of email check-ins with your trainer to discuss your progress and built-in accountability! Sign up here.

Valentine's Day is not just about expressing love to others; it's also an opportunity to show some love to yourself. Despite its importance, the pelvic floor is often overlooked and misunderstood–yet is a vital aspect of self-care. Maintaining a strong and healthy pelvic floor and establishing a mind-body connection with it is beneficial for your overall well-being and pelvic health. Your pelvic floor is involved in stabilizing your core, which is important for maintaining good posture and plays an important role with sexual function. Understanding the Pelvic Floor Before diving into the ways Pvolve can benefit your pelvic floor, it's essential to understand the importance of this often-neglected area. The pelvic floor is a bowl or sling-shaped group of skeletal muscle at the bottom of the pelvis. A strong pelvic floor contributes to better posture, stability, and even enhanced sexual function–so it’s kind of important! To learn more about why you should be working on your pelvic floor, check out this Q&A with Dr. Amy Price Hoover from our Clinical Advisory Board. More About Dr. Amy: Dr. Amy Hoover, Chief Physical Therapist owns and operates APHysio LLC, a wellness practice where she specializes in hands-on manual therapy. She also has a special interest in both pre and postnatal care and women's health, plus extensive training in pelvic floor physical therapy. 4 Ways Pvolve Can Help Enhance Your Pelvic Floor 1. Targeted Workouts with Variety Pvolve's workouts are meticulously crafted to engage specific muscle groups, including those in the pelvic floor. Through a combination of resistance training and dynamic movements, Pvolve offers a diverse range of workouts, allowing you to keep your fitness routine interesting and challenging. By regularly switching up your exercises, you target different aspects of the pelvic floor and surrounding muscles, ensuring comprehensive strength and flexibility, together this helps activate and promote better pelvic floor health. 2. Improved Posture Believe it or not, the pelvic floor plays a significant role in maintaining proper posture. Pvolve's exercises emphasize core strength and stability, which naturally contributes to improved posture. As you work on your overall strength, you'll find yourself standing taller and feeling more confident. 3. Increased Circulation The Pvolve method incorporates flowing movements that enhance blood circulation throughout the body, including the pelvic region. Improved circulation is vital for maintaining healthy tissues and muscles, aiding in the prevention of pelvic floor issues. 4. Mind-Body Connection Pvolve places a strong emphasis on the mind-body connection, encouraging you to be mindful of your movements and the muscles they engage. This is where the breath work aspect of Pvolve classes really shines.  The “360-style” breathing technique is especially important during the pelvic floor workouts, as it provides heightened awareness, which is particularly beneficial for the pelvic floor, and allows you to focus on these muscles and ensure they are properly activated during workouts. Pvolve Workouts That Help You Target The Pelvic Floor: Pvolve is an excellent tool for pelvic floor health and our Director of Programming Maeve McEwen has provided recommendation for where to start below:  Getting Started: Join Dr. Amy for this quick educational video that explains the foundations of the pelvic floor, how to activate these muscles, and why it's important.    Building Foundation: Join Dani and Antonietta for 10 short foundational workouts that focus on how to use your breath and pelvic floor in your Pvolve workouts and everyday life: Pelvic Floor Strengthening Series 1    Strengthening: Join Renee for a longer workout that focuses on how to use your breath and pelvic floor as you move through a Pelvic Floor Strength & Sculpt class.   Focusing on Release: It's important for the pelvic floor to both contract and release through its full range of motion for optimal function. Join Maeve for this Pelvic Floor Release stretch that focuses on breath work and relaxing the pelvic floor.   Combining Pvolve with other self-care practices can enhance overall well-being. See how we’re incorporating the well being of our Body, Mind and Spirit into our routine and entering our "Self-Care Era"  this Valentine’s Season. This Valentine's Day, make a commitment to prioritize your pelvic floor health and overall well-being. Incorporating Pvolve into your self-care routine provides a holistic approach to fitness, ensuring that you not only look after your body but also nurture a sense of self-love. As you strengthen your pelvic floor, you'll discover the empowering benefits that extend far beyond physical fitness, ultimately contributing to a happier and healthier you.

Paige's Review on Her Experience with Pvolve I was not expecting to make so many close friends through a fitness studio. My name is Paige and I’m from West Palm Beach, Florida. I grew up dancing and riding horses competitively, so training for that was just off the walls. I just felt so compact and compressed. Pvolve has taught me that I don't need to break my body down to grow in strength. I really need to embrace, challenge, balance, and all of the things that they don't necessarily tell you when you're training for something. With the in-studio classes, there's just nothing like feeling the energy when you walk in and hear the music. Cardi B or Lil Wayne playing, I'm like, this is the energy that I need today. You're literally balancing while you're working resistance bands, while you're holding weights. I feel and see muscles that I have never felt or seen before in my entire life. It's crazy, and I think it's just because the whole body is working together. I feel like I've had every single emotion in the Pvolve studio. I've gone there and cried over a breakup with the trainers and girls in the locker area. I've gone there and celebrated a job promotion. I feel like every aspect of my life is just like ingrained in Pvolve. I've taken my dad there. I've taken my brother there. It's the perfect environment to celebrate you, to learn more about yourself. Strength to me is embracing challenge and finding a balance. Pushing yourself to the point of knowing what you're capable of but also giving yourself grace in moments that you need it.

Valentine's Day often conjures images of romantic dinners, bouquets of roses, and sweet gestures shared between couples. However, this day of love shouldn't be confined to romantic relationships alone. In fact, it's the perfect opportunity to redirect some of that affection inward and prioritize self-love through comprehensive self-care.  You’ve heard of self-care Sunday, but why limit this to just one day?  During this Valentine’s season, we’re entering our “Self-Care Era” and sharing different ways to prioritize your self-care every day to get you feeling like your best self.  Let's explore the transformative power of self-care on the body, mind, and spirit, and discover how incorporating Pvolve's innovative fitness approach can amplify the benefits for your mental health.   1. Movement: Pvolve and Physical Well-being When it comes to self-care, it's essential to start with the body—the vessel that carries you through life. Physical well-being is not just about going hard every day; it's about finding an exercise routine that aligns with your body's unique needs.  Enter Pvolve, a fitness method designed to sculpt and strengthen without the strain of traditional workouts.   This Valentine’s season, take the time to incorporate regular movement into your routine, such as Pvolve, which has been proven to increase strength1, balance3,4, mobility2 and enjoyment of exercise5. At Pvolve, not only can you choose any length workout you want, but there is also a variety of class types. You may want to go hard in a 55-minute Sculpt class one day, and on other days, you may want to take it easy with a gentle 20-minute Recover & Stretch class. Whatever it is, take the time to move your body in a way that makes you feel good.   As you engage in these workouts, you not only build strength but also boost your mental well-being. The sense of accomplishment and the positive impact on your body can significantly contribute to improved mood, increased self-esteem, and reduced stress levels–who doesn’t want that?!    2. Mindfulness: Mental Wellness through Mindful Movement Self-care extends beyond physical exertion—it encompasses nurturing your mental health as well.  Incorporating mindfulness into your daily life can have a profound impact on your mental well-being. It helps alleviate stress, anxiety, and promotes a sense of calm.  The Pvolve Method encourages mindfulness through its intentional and controlled movements that requires you to be present in the moment, paying attention to your body and breath. As you move through a workout and engage in each exercise, you are attuned to the subtleties of your body, fostering a deeper mind-body connection. You can also tune into a Pvolve meditation and give yourself the gift of momentary stillness and mental clarity.      3. Self-Reflection: Nurturing the Soul with Self-Care Rituals Our spiritual well-being is often overlooked in the hustle and bustle of daily life, yet it plays a vital role in overall well-being. Valentine's Day is an opportune time to nourish your soul through self-care rituals that go beyond physical and mental aspects. Start by setting aside time for self-reflection. Grab your morning cup of coffee and connect with your inner self through gentle stretches, setting an intention to carry with you throughout your day.  If dynamic exercises are more your speed, throw on a Strength & Sculpt video and as you move through the exercises, embrace the opportunity to celebrate your body, acknowledging its strength and resilience. This act of self-love contributes to a positive self-image and cultivates a deeper sense of self-compassion. We’ve discovered the transformative power of self-care on the body, mind, and spirit, and the unique ability Pvolve has to promote all three. By prioritizing your physical health with purposeful movements, nurturing your mental wellness through mindful practices, and feeding your spirit with self-love rituals, you create a holistic approach to self-care that transcends the traditional Valentine's Day narrative.   This Valentine's Day, redefine the celebration of love by turning the spotlight inward. Embrace and enter your Self-Care Era with us.      Foot notes: 1 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in hip flexion strength and an increase in hip abduction strength  for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 2 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in “sit and reach” mobility, indicating an overall increase in hip, lower, and upper body flexibility for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 3 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in lateral reach and medial reach, and an increase in anterior reach and combined reach, resulting in a total increase in hip and lower body mobility and stability for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 4 -  Preliminary results from a survey conducted as part of a 12-week clinical trial of 72 women ages 40-60 show a significant increase in quality of life and energy/fatigue for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 5 -   Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show significant decrease in cholesterol levels and triglycerides for perimenopausal study participants specifically, measured via bloodwork, following Pvolve method 4 times per week, 30-55 minutes in length per session vs.standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group.

At Pvolve, we set out to help every woman feel powerful in her mind and body throughout her lifetime. And it all starts with addressing the gap in women’s health research. In our Healthy Aging clinical study, we compared Pvolve against standard fitness routines in women 40+, and showed our method improves range of motion, increases muscle mass, and boosts daily energy.  We’re asking Professor Francis Stephens, professor of Exercise Physiology and Metabolism whose team conducted the study at University of Exeter, to break down the findings for us.Significant improvements in strength and mobility were seen in participants who followed the Pvolve method, compared to where they were at the beginning of the clinical study. On the other hand, no significant improvements were seen for participants who followed standard activity guidelines of 150 minutes per week of moderate cardio and strength training. *Results pending peer review from 12-wk clinical trial, 72 women 40-60 y.o., 4 Pvolve workouts/wk vs. 150 min/wk standard activity.   1. What makes the University of Exeter a global leader in exercise and sports science? University of Exeter is one of the foremost global sports science teams that’s continually recognized for its world-leading research impact. We are one of the leading Sport and Exercise Sciences research departments in the UK. In the most recent Research Excellence Framework (REF 2021), the UK government’s main measure of university research quality, we ranked 1st in the UK.1 100% of our research has international impact and 99% is internationally excellent.2   1Based on research impact rated 4* in REF 2021. Submitted to UoAA2 Sport and Exercise Sciences, Leisure and Tourism.2Based on research rated 4* and 3* in REF 2021    2. Could you tell us more about your team and what keeps you at the forefront?  I lead the Nutritional Physiology Group, a dynamic team of four academic members of staff and several postgraduate and postdoctoral researchers. Our research is focused on human skeletal muscle metabolism in response to exercise and nutrition, how this adapts with exercise training, physical inactivity and aging, and how we can affect adaptation and performance with novel nutritional or exercise interventions. The study was primarily conducted by two PhD candidates, Erika Svensen and Chris Koscien, under the supervision of myself and Professor Benjamin Wall. We stay at the forefront of our research field as we measure muscle metabolism and adaptation to exercise training as directly and precisely as possible with a combination of state-of-the-art techniques that are not routinely found in other UK universities.   3. What makes the Healthy Aging study exciting for you and your group? It is vitally important that people stay healthy for as long as possible throughout their lifetime, particularly women who may spend up to half of their life postmenopause. We know that resistance exercise and strength training have a multitude of beneficial effects on bodily systems including musculoskeletal, cardiovascular, neuromuscular, and cognitive. Even people who are active and have good mobility can benefit from strength training. However, we also know that adherence and compliance to resistance exercise training is not great, so there is a need to develop accessible, home-based resistance exercise training interventions. The Healthy Aging study is exciting for our group as we have seen the health benefits of a novel low impact resistance exercise training program in real-time, and have seen how enjoyable it has been for the women taking part in the study. We’re also very excited to understand more about the biological mechanisms by which training has improved muscle strength and function in pre-, peri-, and post-menopausal women.   4. Tell us what the Healthy Aging study set out to do and the study methodology. Menopause accelerates muscle loss and weakness and ultimately increases the risk of falls and fractures, particularly of the hip. Improving hip muscle strength is associated with improved bone mineral density and performance in physical function and balance tests. The primary aim of the study was to determine if performing Pvolve's low impact, resistance-based program several days a week for 12-weeks could increase strength and stability of the lower limbs in 72 women of menopausal age (40-60 years), compared to regular exercise advice. Forty-five of the participants came to our laboratory to follow Pvolve’s streamed workouts under supervised conditions, while the other 27 participants continued to follow recommended healthy exercise guidelines. A strength of the study was that 98% of all of the supervised sessions were attended by the participants, which is an excellent adherence for this type of research.   5. What were the main study findings you discovered? The main study findings were improved lower limb muscle strength and function by around 20% compared to control. Interestingly, the amount of strength loss observed in women from the age of 25 to 55 is also thought to be around 20%. The increase in strength was associated with around a 10% improvement in lower body balance and mobility, and a 20% improvement in flexibility, both of which would be expected to reduce the risk of falls in later life. There were also increases in lean muscle mass without weight gain, as well as improvements in qualitative measures like improved energy and quality of life.   6. Why was it important to test Pvolve’s method against standard physical activity guidelines? To test the effectiveness of any exercise program, a secondary group is required in order to compare the results over a period of time. We chose to compare Pvolve to standard physical activity guidelines, as these are considered by UK and US governments and leading health authorities to be beneficial for health.   7. How did you measure the changes observed in the participants’ bodies? (how do you measure lean muscle, for example?) Measurements were made using gold standard, validated techniques. Muscle strength and function were measured by asking participants to perform maximal muscle contractions on an isokinetic dynamometer, a device routinely used for muscle testing and rehabilitation by medical and physiotherapy professionals. Balance and mobility were measured using a Y-balance system, a reliable and sensitive measure often used to assess injury risk, where participants balance on one leg and see how far they can move their other leg in various directions. Flexibility was measured with a ‘sit and reach test’. Lean tissue mass and muscle thickness were measured using dual-energy x-ray absorptiometry (DXA) and ultrasound scans, respectively. Measures for quality of life and enjoyment of exercise were assessed by validated questionnaires such as the SF36, a set of easily administered, quality-of-life measures.   8. Women have been underrepresented in clinical research. Why do you think this demographic has been overlooked, and how do studies like Healthy Aging advance women’s health research? Women have certainly been historically underrepresented in sports medicine and muscle and exercise physiology research. Women have constantly changing and complex hormonal profiles throughout their teenage and adult lives, which affect numerous biological systems within the body. One thought is that scientists have avoided using women as research participants due to difficulties in controlling for changes in such hormones (e.g. changes in estrogen across the menstrual cycle), as well as difficulties in interpreting results of experiments that may have been affected by changes in such hormones. Therefore, all too often research findings from exercise studies involving men have been applied to women. However, the research climate is certainly different now and scientists are routinely researching the effects of female sex hormones on exercise performance, muscle metabolism, and adaptation to training across the life course. Indeed, Pvolve has funded research with our group investigating how changes in hormones across the menstrual cycle can affect how muscle responds and adapts to exercise training and nutrition in young women.   9. Could you speak to the efficacy of Pvolve’s equipment used in the study?  While the study wasn’t aimed to test the efficacy of Pvolve’s equipment, the increases in muscle strength and function in response to the Pvolve program is similar to the increase shown in studies using more gym-based heavy resistance programs. This would suggest that when applied in a focused and supervised setting, Pvolve equipment can be just as effective as weight-lifting equipment you might find in a commercial gym.     10. Why should anyone care about their strength and lean muscle as they age? Aging, and in particular menopause, accelerates muscle loss, weakness, immobility, and ultimately increases the risk of falls and fractures. These declines invariably lead to an inability to perform tasks of everyday living, resulting in a loss of independence and quality of life. Anyone wishing to increase their lifespan should also be aiming to increase their ‘healthspan’ i.e. living healthier for longer.   11. What’s the take home message for someone interested in Pvolve’s method? What can they understand from the study results? The Pvolve program is a simple, online-streaming, low impact resistance program that can be used as an option to effectively increase muscle strength, function and balance, which may lead to improved overall health and wellbeing.   12. Why should academic universities partner with companies on research like this? Companies such as Pvolve develop exercise programs and equipment through years of experience and innovation. Academic universities are ideally placed to help test the efficacy of such programs and equipment. As well as being able to conduct high-quality, randomized controlled clinical trials, academic institutions have state-of-the-art technology which can help in the development of future programs and equipment to make them as beneficial as possible. In addition, by funding postgraduate PhD students to conduct such research, companies contribute directly to training the next generation of researchers and innovators in the field.   Further reading To explore the classes check out the University of Exeter x Pvolve Healthy Aging Calendar To learn more about this milestone research and how women can improve fitness and health during their midlife years, please visit: https://www.pvolve.com/pages/method