PauPilates

Trust the taper week!!!! ❤️

If you’re runner you know what I mean with taper week, if not let me explained.

The taper week is a reduction of your training load in the final days before the competition you’ve been training for weeks, with an aim to optimize performance. 🤘🏽

That been said, I’m trying to rest my body before the big day but darn I feel tired.

During the your taper week it’s normal to feel: TIRED 🥱 Anxious 😬 like you’re sick “under the weather”….

During your taper week I’m focusing on: really keep very hydrated (I think looking at the phone makes more dehydrated 🤣), SLEEP MORE 💤 , trust my body for all the work I’ve put on, recover and while preserving my fitness. 👌🏽

Trust the process 💯🙏🏽❤️

HIT your abs from all different angles💥with these rounds of exercises. Find your ideal reps, for me is around 12-15reps or more L+R. Be confident and move your body fluidly through each movement.🤙🏽🔥Think more quality rather than higher rep ❤️

Tag your gym partner and give it a go💪🏽

My before and after 👉🏽pregnancy and postpartum.❤️

Even as a Prenatal/Postnatal expert it was difficult to admit that during Covid times my pregnancy weight fluctuated so much and I was dreading the weight loss journey to be fair. I’ve had moments of doubting myself if I could ever feel happy again on my own skin even despite the miracle of having a baby.

The changes really started showing off once I found myself mentally and then physically.🙏🏽

As a result, I’ve lost all my baby weight gained during pregnancy, and Im feeling fitter than before having little Lucas. Probably as fit as my volleyball days 😂😂but with not injuries🙏🏽❤️

Weight loss it’s not easy but it all starts if you are willing to give yourself the chance to feel good again regardless of the results.

Pilates, weightlifting, mobility and running has been my game changer.

Prenatal or not, three months down the road where do you wanna be?

Love ❤️ Paula x

❤️ 💪

6KM easy run 🏃🏽‍♀️ pura vida para mis pulmones 🫁

How slow do you go on your easy run 🏃🏽‍♀️ days ?

We’re built to move and stay active.

We go through life and through these 6 Mandatory movement patterns:

1. Squats, 2. Hinge, 3. Lunge, 4. Push, 5. Pull, and 6. Carry

If you’re not training all 6 of these patterns, you’re simply leaving your results (and health) to chance…
Pilates has your back 💯 with these movements.🫶🏽

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* New Class Alert *

Core Blast
SATURDAYS 11:45 am
With

This Pilates Mat class focuses on exercises around the core, helping you improve posture, and build strength and stability.

My teaser Tuesday ♥️

The practice of Pilates teaches you to be in control of your body and not at its mercy.🫶🏽💪🏽

Happy Teaser Tuesday!💥

Last 13kms of year literally feeling very accomplished this year, very grateful with everything that has happened this year and blessed at the same time to be able to enjoy movement during my Pilates practice and running 🏃🏽‍♀️ 🙏🏽
Thank you 2022 for so many achievements in a personal and professional level that perhaps a long time ago I would not have thought I could achieve💕
I look forward to 2023 with a few half marathons, some new Pilates Certifications 🤩and some cool stuff 😁
Feliz 31 de diciembre mundo!!! 🎊🎆🌎
Happy New year 🎊🎆 🌎
📷 #2023

Less than 48 hours for the Abu Dhabi Marathon, which I’m participating on racing only the 10km 🏃🏽‍♀️ this time 😊 and my last race of the year! Closing the racing season feeling strong, grateful with my body, my health and a lifestyle I will continue as longest I can. 🙏🏽let’s do this! 🔥🏃🏽‍♀️💪🏽😀

❤

Happy weekend to everyone ❤️❤️❤️

How do you taper off your strength training before a big race so you don’t lose all your strength gains, but still feel fresh come race day?
I love sharing inside info ℹ️ for my runners out here.❤️When preparing for the race, you need to balance two things when it comes to strength training: recovery and being fresh and ready to run the race, and not doing too little.
The most common reason why people have a really difficult taper, leading to bad races, is they get completely off the routine. If you think about it, for the last 12, 16, or 20 weeks, depending on how long you’ve been training, you’ve been putting your body through a lot of work!! A lot of runs, long runs, core workouts, strength workouts. Recovery runs 🏃🏽‍♀️. Etcétera.
Two weeks before, cut out any heavy or difficult strength work that you’re doing. But the first three to four days of your race week, you can do light strength training core work, hips, or anything that’s not too difficult; typically bodyweight exercises. And then the last two to three days before your race, you’re going to cut out all strength training work just to ensure that you are maximally recovered and ready to go on race day.
Right now, I am still doing a 70% or 80% of heavy weights that I can lift, to keep my body strong but soon, I’ll have to jump into what I’ve shared with you guys (all the info above ☝🏽)

Save this post so you can use it when necessary ✨
Have you heard of this info ℹ️ before?

If you like it, give it a ❤️to let me know 🙏🏽

Working on this piece… forever learning, forever exploring. ♾️ learning new ways to take my mind and body to connect more, to trust, to be an observer of my own body and observer. With a “working in progress” mindset failure is another step of the journey, so there is always room to improve and one can always be successful if time and effort are put in.

💪 👌

🚨 what do you on Recovery days? 🚨
I’ve learned over my athletic years that promoting recovery so blood flow will help reverse any negative side effects such as muscle soreness and tightening which may occur after a long run or quality training session is so important. Instead of the muscles constantly shortening during running, Pilates will assist with muscle lengthening to improve joint mobility and flexibility. Adequate joint mobility particularly around the hips is essential for a biomechanically sound running gait. We runners are particularly prone to tight hip flexors which will inhibit stride length, so by targeting these problem muscle groups a more fluid running pattern and greater ease with stride can be achieved. This exercise does the trick for me by stretching and lengthening my hip flexors and quads, and decompress my spine.

What do you do on your recovery days?
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How it started and how it’s going 🏃🏽‍♀️ I want to set a good example by taking care of my health. Focus on health rather than appearance, when health and healthy habits are what actually count. Be excited and passionate about life. I’m not here to judge anyone, but if you want to set a good example for your children, then choose to be passionate about life. Start a new project. Conquer a fear. Get outside your comfort zone. ❤️

Good morning ☀️ from sunny and humid Dubai 🇦🇪 i must admit it was hard to run today with 70% humidity, but manageable as it was 26c when I came outside for my run. Though, I feel super charged after my run today🏃🏽‍♀️🔋
Can you relate to this feeling??💪🏽👏🏽

Taking time to hang upside down on the Cadillac/Trapeze table after hectic weeks of training with the best in Spain 🇪🇸 💪🏽
Taking time to ⤵️
Hang - Decompress - reset my body - lengthen - release - let go 🔄
Training with my friend and favorite Master Pilates Instructor in Dubai 💕

☀️

Back to Dubai 🇦🇪 ❤️

Trust the timing of your life. Paso a paso 🏃🏽‍♀️👣👣






👍

Un poco de deporte y vitamina D 💛

🇮🇨 🌵 🇮🇨🌊

Whatever is good for your soul, do that and running is GREAT for mine.💛
Corriendo en el triángulo 🔥 que te pone en tu sitio!!! Días de campus con

So grateful for days like these 🌞🫶🌊

Switching off from hectic living was so necessary, and letting in the slow way of living into our lives.
No nannies, “no help” from the typical hectic Dubai way of living, “no apps” to bring your food to your door, being able to walk out in the sunshine 🌞, caring less and less if I wear make up or not, was so important for a MIND-BODY reset, and move forward and to shift focus 🧘🏽‍♀️ to what really matters.💕

💕 ☀️ 🙏 🌞

Cuando el entreno sale bien hecho y con buenas sensaciones en las piernas después del largo entreno de ayer y la semana👍🏽 felicidad total 🫶

Happy teaser Tuesday everyone 🌞
Pilates has given me countless benefits to my life besides good friendships too.💕

My happy place 🐚🦀🌊 with clear blue 🌌 so blue and beautiful 😍 if you live in Dubai (like me) you’ll end up appreciating even more these little details. 💕🪸

Today 🐠💕
🌊 🌞 🇪🇸

We know we’re in the right place 🏖

Hace falta mucha valentía y coraje para mostrarte vulnerable y vivir desde el amor 🫶 No soy la más flexible pero de eso se trata.
Es una buena contraposición a correr, porque cuanto más corremos, más tendemos a encorvarnos hacia adelante.🏃🏽‍♀️
La flexibilidad viene con consistencia y paciencia.🤞🏽🫶
It takes a lot of bravery and courage to show yourself vulnerable and live from love. 💕
Backbends are so beneficial for our modern society, I don’t know why we don’t practice it more often.

Notoriously, those that run find Pilates & Yoga harder due to having generally tighter muscles, which make deep stretches much more difficult (and painful) to perform.
Why should we do more Pilates & Yoga? Firstly, it will develop muscular strength, range of motion and flexibility in the key supporting muscles used in running, such as the quads, hamstrings, and hip flexors, helping to prevent injuries.
You must warm up your shoulders, upper body, and hips first to do this pose.
Happy weekend everyone 🫶🏃🏽‍♀️

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