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

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

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

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

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

There are so many unanswered questions and awkward taboos about what happens in the bedroom, but there shouldn't be any of that when pain is involved. Painful sex can happen for any number of reasons—the connection with your partner, a tight pelvic floor or perhaps stress and emotions. The good news is that there are ways to help, and Sex and Relationship Therapist Dr. Carli Blau is here to answer some top questions. What’s the connection between the pelvic floor and painful sex?  If the pelvic floor is inflamed or tight it can cause physical discomfort during sexual activity, foreplay and even sexual intercourse. Sometimes women even experience nerve pain from pelvic floor dysfunction that can impact that vestibule (entrance of the vagina) or other areas of the vagina and vulva. How can women having painful sex begin to incorporate pelvic floor exercises into their routine?  If you are experiencing pelvic pain, or pain in or around your vagina I would suggest seeing an OB/GYN and a pelvic floor therapist for a comprehensive exam to determine the cause of your pain. This is particularly important to do prior to incorporating pelvic floor exercises from the Pvolve Method as they can exacerbate painful symptoms.  What can women do during sex to help with this pain?  Many women (and men too, because men also experience pelvic floor dysfunction!) who experience painful sex often go to pelvic floor physical therapy. Sex therapy can be a great option too. Sex therapy is talk-only psychotherapy focused on understanding a persons experience with sex. Sex is more than just a physical experience; it is a full body experience that incorporates the mind! While physical parts of the body may be worked on in physical therapy,  the mental and emotional parts are left behind. Oftentimes when sex is painful due to a medical condition, people can develop a fear to engage in sexual activity. This fear is more than just physical; it's psychological and often about control, not just the physical pain. Is it true that sex shouldn’t hurt, and if it does, something is wrong? I always tell clients, sex isn’t always comfortable, but that doesn’t always mean if it is occasionally painful that something is wrong. If you’re bleeding every time you have sex, or if it is painful every time, it is important to see a doctor for a proper evaluation. However, if sex sometimes hurts, it could be as simple as a lack of lubrication, a tight pelvic floor, stress and tension or even just penetration that was too deep. If you aren’t lubricated or relaxed enough, sex can be incredibly uncomfortable and that does not mean something is wrong. It simply means you may just need a great lube and a few deep breaths. Lubrication is so incredibly important, and yet something not discussed enough.  Often women tell their doctors about pain related to sexual contact but do not discuss the types of sexual activity or positions with their doctor.  It is unfortunate, but most doctors are not taught more than basic sex education in their training to become medical providers. I hope that as we continue to grow and develop more programs that we begin to incorporate more than sex education based in biology, but one that creates comfort for providers to discuss sex related issues and experiences with their patients. Why can sex be painful after you haven’t done it in a while?  If you work out for the first time in months, or have never worked out and then begin, you are going to be sore. It is the same thing with sex. The vagina and pelvic floor are parts of the body made up of muscles and tissue that can become uncomfortable when penetrated for the first time in a long time. It may not even hurt during the sexual contact when endorphins and dopamine are released in the brain due to pleasure, but may be uncomfortable afterward. This is a great example of why sometimes discomfort doesn’t mean something is wrong! If you haven’t done Pvolve in a month, and then did a work out you’d probably be sore… think of it the same way!   MORE ABOUT CARLI: Dr. Carli Blau, LMSW, M.Ed., M.A., Ph.D. in Clinical Sex Therapy, is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive. 

There are so many question marks surrounding the female orgasm, so we're here to talk about one of the biggest factors in it actually happening: your pelvic floor. Of course, there are so many other elements that help you reach climax—your partner, foreplay, stimulation—but it's your pelvic floor muscles that can make or break the Big O. Sex & Relationship Therapist Carli Blau, LCSW, breaks it down once and for all. 1. YOUR PELVIC FLOOR AND YOUR ORGASM ARE CLOSELY LINKED. When an orgasm occurs, there is a uterine contraction, and then the muscles around the pelvic floor contract. That’s why your body may jerk or move in a quick way when it happens – the muscles tense when the orgasm occurs. 2. YOUR PELVIC FLOOR CAN BE WHAT'S PREVENTING YOU FROM HAVING AN ORGASM If the pelvic floor is too tight, there might not so much to contract because the muscles are so tight already. If the pelvic floor is too loose, on the other hand, it might be difficult to feel an orgasm. Tightening it might help it feel more profound. 3. YOUR WORKOUTS MAY BE OVER-STRENGTHENING YOUR PELVIC FLOOR. If you have never had your pelvic floor evaluated, you may not know if your pelvic floor is normal, hypertonic or hypotonic, and therefore, you may not know what workouts are best for you. For someone with a hypertonic pelvic floor, core and pelvic floor muscles may be so tight that they aren’t able to achieve an intense orgasm, or one at all. If part of the orgasmic pleasure is from the muscle contractions, one can imagine without these contractions, an orgasm may feel less intense. The Pvolve Method is great because you can use your equipment to do a well-balanced, full-body workout. If your pelvic floor is hypertonic, there are other ways to utilize Pvolve equipment to strengthen your arms and the rest of your body. That way, you’re not increasing your pelvic floor strength, but rather strengthening other important parts of your body. You can also tap into the mindfulness and breathwork classes to release the tension in your pelvic floor. 4. BUT, YOUR WORKOUTS CAN ALSO HELP STRENGTHEN YOUR PELVIC FLOOR IF NEEDED. Someone with a hypotonic pelvic floor may want to exercise and tighten their pelvic floor and core. That's where our Pelvic Floor Strengthening Program can help. In this six-part series, trainer Alexia Acebo and Dr. Amy Hoover, Chief Physical Therapist and member of the Clinical Advisory Board, provide step-by-step instruction on how to engage your pelvic floor—starting with gentle breath work and moving into more intense movements with equipment. MORE ABOUT CARLI: Dr. Carli Blau, LMSW, M.Ed., M.A., Ph.D. in Clinical Sex Therapy, is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive. 

Your pelvic floor—just like your arms, abs and glutes—can be strengthened and weakened with exercise and everyday activity. But just how much attention should you give to making this essential muscle group as strong as can be? Two of our experts, Sex and Relationship Therapist Carli Blau and Pvolve Chief Physical Therapist Dr. Amy Hoover, are here to give you a well-rounded understanding of all that goes on down below. It's the perfect pelvic floor refresher before diving into our Pelvic Floor Strengthening Program. How does someone know if they have a weak pelvic floor?  Carli: We’ve already discussed getting a pelvic floor diagnosis to know what kind of pelvic floor you have, but so many women explain afterwards that they wish someone told them they would have an intravaginal exam. Regardless, during this evaluation is when someone can learn if their pelvic floor is weakened. A hypotonic pelvic floor dysfunction could come in the form of urinary incontinence. So, think of it as the opposite of a hypertonic (or too tight) pelvic floor. You could leak, a trickle of pee and then an overfilled bladder. Women aren’t alone—men can experience both of these, as well! They may also benefit from the Pvolve Method, too. How will a first-time pelvic floor exam go? Dr. Amy: Pelvic floor therapy is no different than other therapy, except one thing: an internal vaginal or rectal exam if warranted, and of course consented to. These therapists are specially trained to do an internal exam of your pelvic floor.  So what does that actually mean? It'll start with a general assessment to talk more about your issues, plus more detailed things like assessing your breathing pattern, checking on your abdominal wall and trigger points. The therapist will first do a visual exam of the external genital area, urethra, clitoris and anus, checking for skin integrity or signs of irritation. They may use a light to have better visibility. Then, they'll usually check the outer layer or superficial layer of pelvic floor muscles, in the area of the vulva, labia and perineum. They’ll ask you to contract your pelvic floor and watch to see if the perineum draws up and in towards your head. Then they will ask you to bear down or push like you’re going to the bathroom, which is an active lengthening of the pelvic floor. If needed, they'll use lubricant or will insert one or two fingers to check the deeper pelvic floor muscles for resting muscle tone, tight bands and of course strength. (One other thing to note is that we do not use a speculum like gynecologists, because we are examining muscle and not the uterus or cervix.) After going through these steps and trials, your doctor will likely be able to suggest a treatment plan with you.  How can exercise help work the pelvic floor to strengthened, but not too tight? Carli: If the pelvic floor is too tight, you can exercise muscles around the pelvic floor to release the pelvic floor and not have to strengthen it any more to become even tighter. Or, you can use something like Pvolve to hone in on this particular area.  Dr. Amy: In general, women with hypertonic pelvic floor or PFD (pelvic floor dysfunction) should not be strengthening the pelvic floor. It’s like if you have a hamstring strain or pulled muscle you would not want to do a bunch of hamstring curls or strengthening as this could make it worse. However, movement and hip openers can help reduce tone in the pelvic floor and can reduce symptoms. Pvolve's hip and pelvic recovery workouts would also be beneficial for this group. How long can I expect to see and feel my pelvic floor getting stronger?  Carli: It depends on the symptoms you experience as a result of your pelvic floor. From a sexual perspective, if you’re experiencing a stronger orgasm, or feeling like there’s less of an urge to pee before or after sex, if you’re able to feel more during sex, then you can maybe feel those changes. The most common one that I see is when a woman has increased core and pelvic floor strength, and has a stronger orgasm as a result of it.  Dr. Amy: It can take up to 6-8 weeks of consistent pelvic floor exercise to build muscle, but you may feel changes within a week or two of starting pelvic floor strengthening. The most important goal early on is to be able to understand and feel what you are doing so that you can do it correctly. Building a strong mind-body connection with your pelvic floor can help you engage these muscles correctly during larger body movements, but that takes practice. Starting by practicing isolated pelvic floor contractions while lying or sitting still helps build this connection and awareness. This can help you in situations where you might need some extra help from your pelvic floor, like coughing, sneezing or lifting. If you do these things mindfully and functionally, your body may eventually learn to do it automatically.   You might notice your pelvic floor getting stronger and more flexible with improved incontinence, less heavy feeling in the perineum or vagina, easier bowel movements and better sensory awareness during sex. Pelvic floor strength can gradually increase over a long period of time, but smaller wins can come with immediate changes to your movements. CARLI BLAULMSW, M.Ed, M.A., Ph.D. Candidate in Clinical Sex Therapy   Carli Blau is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive.  DR. AMY HOOVERDPT, Chief Physical Therapist               Dr. Amy Hoover is Pvolve’s Doctor of Physical Therapy and the owner and operator of APHysio  LLC, wellness practice that specializes in manual therapy, pre and post-natal care, pelvic floor disorders and more. Here at Pvolve, she’s able to share her expertise directly with our community as it applies to the method and its impact on the body.  Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today. 

In the spirit of being Unfiltered for the month of October and in celebration of Breast Cancer Awareness Month, we're proud to share inspiring stories from our members who have battled or are currently battling breast cancer. This is more than just a chance to see how movement and Pvolve played a role in their journey; it's an opportunity for the women in our community to take the mic and share their stories in the most honest, raw way—no filters needed. Most know how impactful the Pvolve method can be on your body no matter where you are in life. For those battling or recovering from illness, it's our functional fitness method that can be a small piece of reprieve from pain.  Meet Judy—an L.A. native who joined the Pvolve family in April. Since then, she's done both on-demand videos and Virtual Studio classes, racked up an impressive set of equipment and set a consistent schedule of 5-6 workouts per week. But by the looks of her story, her workouts are more than just workouts; they're the way she found the upper-body alignment her body was looking for, the alone time she needed and so much more. Below, Judy shares her beautiful story:   I discovered a marble-sized mass in November 2018. I have no family history of breast cancer and never considered it occurring to me. I remember getting a mammogram, ultrasound and biopsy and not worrying because I was confident it was ”going to turn out to be nothing." When I found out I had stage 2 breast cancer, I was in total disbelief. I considered myself a very healthy, fit women in her 40’s. Over the course of 8 months, I ended up needing surgery, chemotherapy and radiation. I can now accept that I was sick for a while but I made a conscious effort to stay positive the whole time.  Two things saved my sanity during my medical care. One, I made it a priority to exercise the entire time no matter how weak I felt. Two, I was overwhelmed by kindness and support from family, friends and people I didn't even know who cared.  The importance of Pvolve has been in my recovery. I found myself needing physical therapy to help my range of motion after tissue changes from surgery and radiation. My arm and shoulder was very stiff. I discovered Pvolve when it popped up on my IG feed. I looked up the workouts and the use of functional movements and high-intensity, low-impact exercises really drew me in. I believe Pvolve will remain in my routine lifelong just as yoga does. I have always made exercise a priority. The physical benefits aside, I need exercise as my therapy. It is the only moment in the day when I am not a mom, a wife, a nurse. It is my alone time that makes me a better, happier person.  Looking back at my journey, I wish I had not been so assumptive about my health. The confidence I felt that I was doing everything right, made me never consider cancer as a possibility I hope when people hear my story, they will remember cancer does not discriminate. It's not your fault; it just happened. The defining moment is how you deal with something negative and see the positive that results from it. I'm still strong, I am still healthy, surrounded by love and I look at life with gratitude.  When you have cancer, it is easy to be the victim and let people feel pity for you.  I am not cancer, it does not define me. I take ownership of cancer as a small part of who I am. I actually revel in the fact that I look healthy and strong despite what I've been through.  Thank you, Judy Koempel Join us in supporting breast cancer research by signing up for one of our Moves for Boobs classes on 10/11 and 10/23. All proceeds from these two classes, as well as 10% of all sitewide proceeds for the week of 10/11, will be donated to the Society of Women's Health Research.

It's time we get to the bottom of something most women probably don't think about as often as they should: the pelvic floor. Yep, that's the bottom we're talking about. You might have heard your doctor or a Pvolve trainer mention the group of muscles that lives somewhere down there. But in order to really feel it in action, we first have to understand its purpose and its function. Below, Sex and Relationship Therapist Carli Blau goes deep on the pelvic floor: What’s the #1 thing women of all ages should know about their pelvic floor? The #1 thing women of all ages need to know about the pelvic floor is that each woman’s pelvic floor is unique. Unless there is pain, women are often not educated about their pelvic floor, what it is or what it does. There are two types of pelvic floors: hypertonic and hypotonic. If the pelvic floor is hypertonic, it means the pelvic floor muscles are too tight, which can lead to physical discomfort including sexual dysfunction. If it is hypotonic the pelvic floor muscles are too loose, which often occur post childbirth, specifically vaginal birth. This does not mean that every woman who has delivered vaginally will experience a “loose pelvic floor” but it does mean that if a woman does have a hypotonic pelvic floor, there are pelvic floor exercises and physical therapy that can help restore proper pelvic floor functioning. Women deserve to know the implications for these different types of pelvic floors and how they can impact them. What is the biggest misconception about the pelvic floor? The biggest misconception about the pelvic floor is that everyone’s pelvic floor needs to be tighter and that if you have a really strong pelvic floor, your orgasm is going to be amazing. This isn’t necessarily the case, because for some women who have a really, really tight pelvic floor (or hypertonic pelvic floor dysfunction), the tightness of the pelvic floor can cause a difficulty with orgasming as well as painful sex.   How do I know what kind of pelvic floor I have? A pelvic floor therapist can do a pelvic floor evaluation. Knowing what kind of pelvic floor you have can help you choose what kind of exercises will be best for you. For a lot of women who focus on strengthening their core in workouts, it’s very important to know about their pelvic floor because then you know if you’re strengthening your body, or if you’re providing too much strength that can work against you.  If you’re feeling any type of discomfort—pelvic pain, groin pain, if sex is painful for you, incontinence or a hard time peeing—I strongly suggest you have a pelvic floor examination done to rule out pelvic floor dysfunction. If you’re someone who works out often and working out is a major part of your routine, it could just be great for you to know what kind of pelvic floor you’re working with. Why should women think about engaging their pelvic floor just as much as they engage their glute muscles during workouts?  The pelvic floor and your core are the foundation of your body— it’s your rock, it’s what supports your body and it’s your body’s center of stability. So, you may want toned glutes (and I don’t blame you! ) but if you don’t value the foundation of your body, eventually the stronger parts of your body will wear on the rest because the base is not strong enough to withhold its entirety.  I’d also add that the pelvic floor and core give you strength to work on these other parts of your body better—your glute muscles, your legs, your arms. Without a strong core and pelvic floor, it’s really hard to optimize the rest of these muscles without a strong core and foundation.  How can women safely make pelvic floor health a priority in their workout routine? Too much of a good thing is still too much. You can engage in spinning or running, but incorporating your pelvic floor in other workouts like Pvolve can be a great way to supplement for the workouts that don’t use your pelvic floor as much.   MORE ABOUT CARLI: Dr. Carli Blau, LMSW, M.Ed., M.A., Ph.D. in Clinical Sex Therapy, is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive. 

The Pvolve Method focuses so much on working the glute muscles, but it’s not only to get a plump, lifted backside.   What are the glute muscles?  The gluteus maximus is the largest muscle in the body and therefore is responsible for so much of our strength, mobility and daily function.   Think of the butt as the engine of the body—if it’s not working properly, that can cascade into dysfunction in other parts of the body.   Where are the glute muscles?  The glutes live at the crossroads of the upper and lower body, allowing it to act as a center point along with the core, holding everything together. They don’t just help you sit, stand and run; they play a role in everything from the waist to the foot, to the lower back up through the shoulders. Once you understand how the butt plays a pivotal role in the way the body moves, you’ll begin to see how a method like Pvolve is crucial to reinforcing great biomechanics for total body function.    How to activate the glute muscles  Some fitness methods work the glutes with squats and lunges, but this only works the muscles in a one-dimensional way. Instead, we activate the entire area at every angle. Creating proper glute function in all three planes of motion—frontal, sagittal and transverse—is necessary to tone every part of the thighs, too. Working the backside in every plane of motion also helps prevent dormant butt syndrome, in which the glute muscles are weak and underactive. Dormant butt often occurs due to tightness and overuse of the hip flexors and from prolonged periods of sitting with the glutes in an overextended position, but can be fixed with getting up and moving, especially focusing on mindful activation of the glute muscles and strengthening and stretching of the hip musculature.    By focusing on how the glutes operate—turning them on and keeping them on through functional rather than isometric exercises—you can transform your body from head to toe. Activation and function are key, and by taking this approach you will work every single part of the butt rather the just one section of it. The result won’t just be a lifted, well-rounded butt, but a backside that feels better and works the way it was intended, too.  

Did you know that sciatica is a symptom and not a condition itself? Sciatica is experienced as pain, tingling, numbness or a shooting sensation down the leg when there is pressure on the sciatic nerve. The two most common reasons for pressure on the sciatic nerve are herniated discs or piriformis syndrome, but pregnancy, muscle spasms and general immobility can also cause this pain.  Every day, natural movements and physical therapy are often prescribed to heal sciatic nerve pain, but our functional exercises can help further heal these areas while still providing an energizing, sculpting workout.   Work in a neutral spine  If you are suffering from sciatica caused by a herniated disc in your lower back, you want to make sure that you always maintain a long lower back, otherwise called a “neutral spine”. A neutral spine means you maintain the natural curvature in your spine without allowing for any arching or rounding to keep your natural alignment. Use your lower abs by pulling in and up to help support your lower back and prevent overarching. A herniated disc causes the cushioning between your vertebrae to push back on your spine and so rounding or arching your lower back will only increase that pressure which is why we need to avoid these movements. During Pvolve workouts, always be sure to use the p.stance position at top of mind to avoid pressure on the lower back: hinge at your hips, keep your abs pulled in, and keep your lower back in a neutral position. Stretching is key If you have piriformis syndrome, which is when the piriformis muscle in the glutes spasm and cause pain, there’s no better area to focus on than the outer glutes. Stretches such as pigeon, lizard, butterfly, figure four and others that stretch this area are great ways to relieve some of the pain. Keep in mind that with these stretches, you’ll want to keep that same neutral spine we already discussed. Check out the Recover & Stretch section of our streaming platform to get started.  Improve your posture  When working with disc herniations, keeping your posture strong will help you avoid the arching and rounding through your natural curvature. Work to keep your shoulders above your hips, chest open, and length through the lower back curvature to stand tall and allow the body to fall into its natural alignment.  Avoid twisting  If working with a disc herniation, avoid major twists and rotations of the spine to avoid further compressing into the vertebrae. Every Pvolve movement can be modified accordingly.    Go slow and take breaks as needed  Listen to your body! If you are experiencing a flare up, that may mean it’s time to rest and recover. Slow movements down or keep the movements smaller so you can work within a more comfortable range. Your body gives you the information you need, sometimes it’s about listening to its signals! 

One of the strongest aspects of the Pvolve Method is how versatile it is. If you’re a swimmer, you’ll see similar arm movements to those you’d do in the pool; as an athlete, you’ll learn to train your muscles properly for optimal performance.   The same goes for runners who look for that pre-jog warmup or a post-jog cool down. Our functional movements can help runners align the upper body for better posture and improve full-body biomechanics for a better, more stable stride. The Best Movements to Improve Your Stride The moves focus on opening the hip flexors, glutes, calves and hamstrings—areas that typically get overworked or worn down from runs. Incorporate them into your warm up before your next run. Front Hip Stretch  Benefit: Opening up this front chain of the body will help you stand taller and relieve any fatigue in the hip flexors, common for runners.   Take a giant step forward, keeping both heels down, and reach up to the ceiling. Focus on elongating throughout the entire core and the hip flexor on your back leg. Reach arms up and over to a high diagonal, away from front hip to sway pelvis to the side. Bring body back to center and return to your hip hinge. Repeat 8 times on each side. Butt & Hamstring Stretch  Benefit: These stretches will release your glutes, hips and hamstrings to increase mobility and ease. From the same step forward position, sway your hips back, bending deeply into your back knee to open up along your front hamstring. Reach hands toward the floor and then return to starting position. Repeat 8 times on each side. Glute Rotation Benefit: This open step will stretch the inner thighs and strengthen the tops of the thighs, while the rotation engages all of your core muscles—two areas that require a lot of attention during runs. Starting in a hip hinge, externally rotate to one side, stepping foot back to a wide open-step position. Twist and rotate the same side arm to open the entire chest and upper body. Return to starting position. Repeat 8 times on each side. Hip Mobilizer   Benefit: Creating abdominal strength and support in the upper body will assist you greatly in maintaining good posture during your run to increase your stamina and endurance!    From your open step position, turn hips now to now face your front leg, rotating to an internal 45. Reach your opposite arm toward your front leg, taking a rotation of the upper body. Alternate between these two angles. Repeat 8 times on each side.  Posture Aligner   Benefit: The p.band allows for activation of the upper back muscles, specifically engaging the lats, rhomboids, and erector muscles, and opens up the chest to improve the common postural misalignment of the shoulders rounding forward. Start in a hip hinge position with box arms. Step one foot back to a step back, heel up and driving energy through the floor to engage your glutes. Pump arms from a wide box to a forward reach, engaging underneath the armpits and back muscles. Repeat 8 times on each side.  How to Incorporate Pvolve Into Your Running Routine In addition to the moves above, shorter Strength & Sculpt classes make for a great pre-run warm up to wake up the body, promote mobility and activate your muscles ahead of your run.  Alternating longer Strength & Sculpt and Progressive Weight Training workouts with your running routine can help you build mobility and stability, and strengthen your runs. Recover & Stretch classes are perfect for your post-run routine to allow your body to cool down and start the recovery process. 

Whether exercising or not, drinking enough water throughout the day is so important. Not only does it help us in warmer weather, but it also helps us function properly. That means proper digestion, energy levels, clear skin and so much more.  In honor of National Hydration Day, read up on our best tips for getting enough water into your diet. 1. Give yourself daily reminders.  Set reminders on your phone or leave yourself a post-it note on the fridge to drink your fluids! It is so important to stay hydrated throughout the day and not wait too late in the day to get started. Our bodies thrive on hydration, especially in the morning when we wake up dehydrated and reach for the coffee before anything else. Try setting an alarm on your phone every hour and drink eight ounces of water to maintain steady levels of hydration throughout the day. 2. Don’t just drink your water—eat it, too. A large portion of our daily water intake comes from the foods that we eat. Choosing nutritious foods that boast high water content will help keep your body hydrated along with drinking water. Fruits and vegetables are incredibly nourishing, hydrating and are packed with essential vitamins and minerals to keep your body functioning and happy at its highest level. Cucumbers, tomatoes, lettuce, watermelon, cantaloupe and strawberries are great options for foods with high water content to snack on throughout the day.  3. Infuse your water. For those who get bored with drinking plain water, try adding natural flavor to give it a boost. Fresh mint, citrus, cucumbers and berries are all delicious options to level up your flavor and nutrition content!  4. Invest in a reusable water bottle. Carrying around a nice water bottle will remind and motivate you to stay hydrated throughout the day. Plus, it’s also a money saver and better for the environment. 5. Opt for tea. Sipping on herbal tea, whether steeped from a bag or made fresh, is another way to stay hydrated without having to drink plain water. The medicinal benefits of herbs are endless from promoting detoxification to regulating digestion. Avoid adding refined sugar to your tea and instead use natural, raw honey in moderation or fresh lemon. For more summer nutrition tips, read about how to stay healthy at a BBQ, or start your fitness journey with a free 14-day trial.

We’re proud to have Amy Hoover on board as Pvolve’s Doctor of Physical Therapy, where she’s able to consult the entire community about the method and how it impacts the body. In our Ask Amy series, she answers your questions first hand so you can get the most out of your work with Pvolve. One of the most unique parts of our workouts is that they’ll keep you safe from injury and free of pain. Every low-impact rep properly engages muscles and minimizes next-day soreness, joint tension and other pain points often associated with exercise. But what about when you start with preexisting pain? Does extra movement help, or hurt? This week, our resident physical therapist Dr. Amy Hoover explains a common pain-related disorder, fibromyalgia, and how the Pvolve method can help diminish pain and be a source of regular, consistent workouts. What is fibromyalgia and what effects does it have on the body? According to the CDC, fibromyalgia is a disorder where one experiences widespread body pain, fatigue, sleep problems and emotional distress. The cause is unknown. This disorder was once diagnosed by checking 18 different points on the body for muscle pain or tenderness, also called trigger points. More recently, the diagnosis can be made through patient history, bloodwork and exam. It is thought to be associated with other autoimmune disorders such as lupus or rheumatoid arthritis, but not always. How can exercise help those with fibromyalgia? Exercise is an important part of managing the symptoms of fibromyalgia. Many people affected by fibromyalgia can fall into the fear-avoidance loop—they fear exercise will cause more pain, so they avoid moving altogether. However, if one has chronic pain or whole-body pain, regular movement is essential for maintaining mobility and the ability to perform normal daily functions. If we want to be able to move, we must move!  Specifically for this condition, low impact, resistance-based, mindful exercise is recommended to help improve blood flow to the muscles, improve strength and flexibility and eventually relieve some of the pain associated with fibromyalgia. The Pvolve method is a great option for those with this condition as it offers a wide range of beginner to advanced workouts, both short and long duration, and can always be modified without equipment when needed. Are there any negative impacts of exercise for those with fibromyalgia? Starting an exercise program when you have fibromyalgia can be very challenging and frustrating. It may worsen pain at first because your body is not used to it. You want to be mindful of listening to your body but also “nudge the pain” a little bit. Note your pain on a scale of 0 (none) to 10 (worst pain) and stay below 4 out of 10 or take frequent rests. With fibromyalgia, specifically, starting with very short periods of exercise is recommended, about 5-10 minutes a day. What might be some good workouts or movements to get started? Pvolve offers many options for people suffering from fibromyalgia. I would recommend starting with a few of the method tutorials on foundational moves, which are only a few minutes long each. When you can do these, try a beginner workout with no equipment. Press pause as needed. Try to increase the amount of time you exercise by a few minutes each week. You can also try a series such as the 8 Day Foundation Series to start. As you feel better and are able to exercise longer, you can add resistance such as the p.ball, light ankle band or hand weights for more of a challenge. What modifications can be made, if needed? As mentioned above, you can always press pause, go slower or even do half of the workout. All Pvolve workouts can be done without equipment. You can also reduce the range of motion of movements for modification. How effective is recovery for those with fibromyalgia? Recovery days are important and a great option between more active days, or even as a place to start if you have fibromyalgia. These workouts focus on stretching and lengthening the body to help ease our functional movements throughout our day and counteract long periods of inactivity where our muscles can tighten up and shorten. Try our 10-Minute Upper Body Release​ or ​Summit Boost: Recovery Stretch​ which are both short but effective in easing muscle tension.  Not a member yet? Start your free trial here for access to these programs and recovery videos. Or, see here for more on recovery from Dr. Amy.         We are proud to announce Amy as Pvolve’s Doctor of Physical Therapy, consulting the entire    community about their work with our method. She’ll be continually providing feedback and answering important questions for the Pvolve community, so keep an eye out for her advice on the blog. Feel free to email community@pvolve.com for topics you’d like Amy to cover!   

If you’ve exercised using any of Pvolve’s equipment, you know that they can take your workouts up a notch. Each piece, from our first-to-market p.ball to our versatile gliders, is designed to provide deep resistance for intense body sculpting. But if you don’t have your gear on hand, know that you can still get next-level results with the Pvolve Method. In fact, learning to move without equipment is hugely beneficial. Equipment-free workouts such as calisthenics (or resistance training) rely on your own bodyweight to tone and strengthen. And Pvolve’s very own master trainer and Director of Programming Maeve McEwen has some tips to share for your own no-gear workouts. They’ll come in handy whether you’re a newbie just starting out with Pvolve, traveling without your favorite Pvolve products, or simply looking to change up your movements in whatever way you can. The Benefit of Calisthenics vs. Weights There’s a common misconception that bodyweight workouts won’t give you as good of a burn as one that uses equipment or weights. The truth is, both can be equally effective with proper form and muscle engagement, says Maeve. “With intentional movements and perfect form, working out with just your own bodyweight can be a great way to improve strength, joint function, and mind-body connection.” In fact, bodyweight workouts and calisthenics (exercises designed to achieve bodily fitness and grace of movement) can turn on and deeply activate muscles in preparation for movement with equipment. “Working out without equipment requires you to move more intentionally and have more mental focus,” Maeve explains. “When you are not using equipment, the main focus of your workout should be to actively engage every muscle in your body while focusing on your form." Think of it this way: If you set a strong foundation first with just bodyweight training or calisthenics, it will be easier to translate that into more challenging movements when you do add in resistance of equipment or weights. And once you establish this foundation, the use of equipment (while keeping perfect form!) will further sculpt your body by firing up hard to reach muscles. 2 Bodyweight Workouts to Try Try two of Maeve’s favorite moves to feel the power of no-equipment-needed bodyweight workouts in action. Sit to Stand Begin in a deep hip hinge with your weight loaded back into your glutes and arms extended back. Squeeze your glutes and push into the floor as your sweep your arms overhead and stand tall keeping your core engaged. Pull your arms down to the side engaging your biceps and squeezing your shoulder blades together (as if you’re pulling a resistance band down from the ceiling!). Load back into your hinge as you actively squeeze your triceps to extend the elbows.  Gradually pick up speed and repeat for 30-45 seconds. Abdominal Curl Begin on your back with your core braced and legs in tabletop position. Exhale to activate deeper into your core as you push both of your hands into your thigh while equally pushing your thigh back into your hands. Maintain the core activation, inhale and reach your arms and legs away from your midline.  Return to the start position and repeat for 10-12 reps.Not a member yet? Start your free trial for access to our library of on-demand classes and try our 8-Day No Equipment Series today.

When it comes to online workout programs, it’s so important that every workout is as convenient as it is effective. And that’s exactly what we aim to create with our at-home streaming challenges. We kicked off 2020 with our biggest challenge yet—the Summit 60. The 8-week challenge started at the base of the summit, where streamers learned every foundational step and fundamental move that would help them progress through future workouts. Every workout built upon the next, incorporated more equipment and became more challenging for even greater total-body results.  In the end, 5,058 of you participated in the challenge and shared the many results you saw including improved posture, less knee pain and better-fitting jeans. Each of the Summit 60-finishers below completed the challenge in streaming—from the comfort of their own homes—and have incredible results to share. “I’ve never been so excited by a program and looked forward to workouts. I’ve never felt energized by my workouts, or anything but drained really. I’m so in love with Pvolve” – Christina O.   “My posture is awesome. My skin firmness has improved. I look more alive in the face. I cannot thank Pvolve enough” – Dani M.   “I feel so much stronger and my posture and overall tone of my body have both improved. This is the best I’ve felt in a long time” – Heather D.   “I’ve noticed a major difference in my spine and pelvis alignment. I finally have a mind-body connection.” – Alysha S. The Summit 60 challenge is available in streaming for anyone looking to challenge themselves and learn the method from start to finish. Learn more about our workouts from home here, or get started today with a 14-day free trial. 

One of the most common pain points in fitness are knee injuries. The knees are often a source of added pressure in workouts—think running, jumping and other high-impact movements that put extra weight into the joints. Functional movements, however, prioritize strengthening and stabilizing the knees through proper form, safe stepping patterns and focusing on the hips. Like Pvolve, knee recovery workouts can help those with past and current injuries, plus prevent future injuries no matter the fitness level. Dr. Amy Hoover, DPT, Chief Physical Therapist and member of the Clinical Advisory Board is diving into how and why the knees are a problem area, and how your workouts can help.  My knees move inward when walking and working out — what can this be from? How can I prevent it? We are all built a little different. Some people have more of a natural angle at the knee which can be inward (valgus) or outward (varus.)  This can also be influenced by the angles of the hips from the pelvis, called the Q angle. Women have a larger Q angle due to a wider pelvis for childbearing.  Another reason for inward knee angles could be functional, stemming from weakness at the hip. When we walk or have to balance on one leg when exercising, it requires our hip muscles to keep the hip stabilized to support our body weight over one leg. When our glutes and hip rotators are weak, we tend to collapse a bit in the hip and the stress of our body weight transfers down into the knee. This can cause the inward angle at the knee. All of these differences may influence your knee alignment during workouts.   We can prevent the functional knee collapse by improving the strength, mobility and stability around the hip joint to better support our weight during functional movements. Many of the moves in Pvolve focus on this concept, and being aware of your knee position can help you focus in on the activation of your hip muscles to improve balance and functional mobility with proper mechanics.  What may cause knee pain during Pvolve workouts? If you are experiencing knee pain during your workouts, consider going back to the fundamentals of the p.stance and p.sit. You should always be able to see your shoelaces if you look down at your foot. If your knee is too far forward, you are not properly aligned. The best way to improve this is to continue to work on the form and improve the hip strength. Modify by not going as deep into the p.sit  Use a mirror to make sure you are keeping the knee back. Check where your tension is by going into a p.sit and then lift your toes. If you can do this, you know your weight is in the heels and you are using your glutes and hip muscles. If you cannot lift your toes you are not in your heels and are likely too far forward.  How can Pvolve help overall with knee function? As a physical therapist, when I rehabilitate knee injuries or surgeries, I always focus on hip strengthening and mobility just as much as the quad and hamstring. Why?  Because the hips are the most dynamic joint of the lower extremity, the most supported by muscle and should be carrying the weight (both literally and figuratively!) If you have strong hips your knees will take much less stress and be able to function at their best. Pvolve aims to do this exact thing. It’s all about functional movement and the foundational moves support and encourage a strong core and hips for this exact reason. Pvolve does also work the quads and hamstrings but in a balanced and more functional way, using whole-body movements. What's the best equipment to use to help knee function? I like the light ankle band and the P.ball because they can really make you focus on the hip muscles throughout the movements and offer progressive resistance (increased tension on the band as you stretch.) I also really love the slant board for hip and knee alignment as you can't stay balanced with your knee forward. It really helps encourage hip and core activation with good lower leg and knee alignment.