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@dez_fit

Short on time!? Try this 🙌🏼 16 min Reformer

Short on time!? Try this 🙌🏼
16 min Reformer Circuit!
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*this is a modified version of my favorite Quick Circuit! I have been doing it at least once a week this pregnancy and it has saved me!
Love that it hits the full body + gets your heart rate up in less than 20 min 👏🏼
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Circuit
-Flat Back Knee Stretch/ 1 Triceps Push Up
*shorten range on knee stretch if 🤰🏼
-Flat Back Elephant Pulses
-Single Leg Runners (R)
-Star Prep (R)
-Single Leg Runners (L)
-Star Prep (L)
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1 Heavy Spring ❤️
30 sec per exercise / 10 sec transition
Repeat 4x
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*I always add a 2 min warm up & 2 min cooldown

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#reformer #reformerworkout #reformercircuit #pilatesreformer #reformerpilates #pilatesflow #pilatesworkout #pilatesinstructor #stottpilates #pilatesbody #pilatesmama #merrithew #pilateslovers #pilates #pilatesgirl #pilatesstrong #pilateslover

Embracing and thanking my body for what it has end

Embracing and thanking my body for what it has endured over these last months.
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As women we don’t always feel beautiful while pregnant, but man is it a beautiful thing, and a miracle what our body can do.
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I didn’t trust my 5’ body to be capable of carrying twins, yet it has proved me very wrong.
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It has been stretched and challenged to the max, especially now, 6 weeks after this shoot, but it has held strong, and for that I am so grateful!
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There are still many mountains to climb, but I’ve almost reached the top of this hike and among the discomfort and overwhelm there is a sense of pride.
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To my body- “Thank you ❤️
We did it! We made it!” 🥹
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Baby girls! “We can’t wait to meet you” 💕

This New Workout will give anyone a full body burn

This New Workout will give anyone a full body burn and is also prenatal & postnatal friendly! It emphasizes deep abdominal activation to help prevent abdominal separation during pregnancy and assist in healing postpartum.
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Give it a try!
LINK IN BIO ✨
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#19weekspregnant when filmed
#twinpregnancy
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #pilateslovers #prenatalworkout #prenatalreformerworkout #pregnancysafe #reformerabs

2023 has challenged me physically and mentally mor

2023 has challenged me physically and mentally more than I ever thought possible…but it has also brought perspective. Trying to navigate an unexpected TWIN pregnancy and what that meant for our future family, then the immediate physical changes and challenges I wasn’t prepared to take on. Meanwhile trying to stay strong as a mom and confident as a woman and wife when I felt so much loss of control. It’s been a wild ride to say the least!
However, amongst it all, I have felt a level love and support from family, friends and even strangers that I never have before. My kids, especially my boys, have shown me more patience and understanding than I deserve from a 5 and 8 year old, and my husband has been so strong for me and continues to make me feel loved and beautiful. It’s crazy, but feels through this we are more in love than ever.
I’ll admit I have referred to 2023 as the worst/hardest year of my life, but even though I don’t feel it now, I know I’ll look back at this year and this picture and realize the bad ass woman I am.
That I freaking did it!
And that I grew A LOT from it.
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To 2024 🥂 May the strength we’ve gained this year carry into the new year ❤️

My current go-to Cardio Strength Workout! Full Bo

My current go-to Cardio Strength Workout!
Full Body w/ emphasis on glute/hip strength and core stability!
✨ I try to focus on deep core 3-D breathing during the Bicep Curls, Thrusters & Wall Sit!
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⭐️ Workout
-1 Squat 1 Jump (jump optional)
* Turn toes out to take pressure off the low back
-Bicep Curls
-Reverse Plank Hip Thrusters
-Knee Lift w Pull Down
-Wall Sit w Front Arm Raise
⏰ 45 sec on/ 15 sec off (4-5x)
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*Weight Suggested:
8-12lbs on Curls & Knee Lift
3-5lbs on Wall Sit
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#30weekspregnant #twinpregnancy
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#cardiostrengthworkout #fullbodyworkout #pregnancyworkout #prenatalworkout

This workout definitely gives justice to the nickn

This workout definitely gives justice to the nickname “ring of fire” 🔥 😜 It’s a booty kicker, but in the best way, and a 55 min full class experience!
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If you haven’t given it a try yet, put in your queue cause it’s a goodie!
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Link in Bio ✨
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#13weekspregnant when filmed 🤰🏼
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #pilateslovers

My “hips & thighs” can handle this one 😜 so

My “hips & thighs” can handle this one 😜 so I couldn’t pass it up ☺️ #dancereels #babybump #28weeks #twinpregnancy
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#dancelove #momswhodance

Working our deep core (TVA) during and after pregn

Working our deep core (TVA) during and after pregnancy is one of the best things we can do to support our ever changing body!
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Deep 3D breathing is key to getting the most out of these exercises
(Exhale on the inward movement)
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Benefits of deep core strength:
-supports spine & hips
-decreases DR (abdominal separation)
-assists in maintaining a healthy pelvic floor
-assists in labor
-promotes quicker recovery
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Using 1 HEAVY spring ❤️
*move slow, breath deep!
10 reps of each
* Flat Back Knee Stretch
* ^ pulses
* Long Stretch
* Flat Back Elephant
* ^ pulses
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #prenatalreformerpilates #pilateslovers #prenatalworkout #pregnancysafe #reformerabs

This has been my go-to HIIT Workout this pregnancy

This has been my go-to HIIT Workout this pregnancy! Love that it fires up the glutes & core stabilizers to help give me strength and support in the areas I need while still providing a full body burn 🔥
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Weight shifting exercises (ex: lunges) are not my friend rn 😅 SQUATS are my BF 😜
*if you’re expecting keep this 👆🏻in mind, if you are experiencing pelvic and low back pain.
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*Not Pregnant! This will still be a great workout! Advance it by upping the weight + knees off on the push up 💪🏼
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Pregnancy Friendly HIIT WORKOUT
Suggested Weight: 5-12 lbs (using 8 lbs)
- Deadlift w/ elbow pull back
- Jack to squat
- Squat w/ curl to overhead press
- Alternating knee lift w/ twist
- Push back to triceps push up
⏰ 45 sec on, 15 sec off (5x)
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. 19 weeks🤰🏼 when filmed
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#fullbodyhiit #hiitworkout #weightedhiit #pregnancyworkout #prenatalworkout #pregnancysafeworkouts

🎃 Felt like it was time to bring back Pamela Pu

🎃 Felt like it was time to bring back Pamela Pumpkin! 😜 #throwback
Not sure I could top it 😂
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Hope y’all have a Happy Halloween!! 👻
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#pilatesfun #pamelapumpkin #pilatesreformer #reformerpilates #pilatesreformerworkout #pilateslovers

Abdominal separation is very common and at times u

Abdominal separation is very common and at times unavoidable during pregnancy. The tips and info in this video are just to help you have the tools you need to help keep your abs as protected as possible.
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If I’m being honest, I am quite nervous for the end result of this twin pregnancy, and what that means for my abdominal wall. There is only so much we can do…however, I plan to continue being as careful as possible to follow all my tips and tricks I have shared here and will keep you updated throughout my postpartum journey!
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*If you are postpartum, same goes for you! Avoid any coning and focus on stability work until you no longer feel a gap between your abs when you crunch up. If you aren’t sure how to tell, seek out a certified Pilates instructor or PT and they can check for you!
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Please, DM with any specific questions as I know this was a very quick summary.
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Sending love to all the mamas out there 🩷our bodies are incredible!
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#diastasisrecti #pregnancyjourney #abdominalseparation #pregnancytips

Have you had a chance to try the new workout on th

Have you had a chance to try the new workout on the channel!?
This one is a fun and challenging FULL class experience, from the comfort of your own home!
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Hope you enjoy!
LINK IN BIO
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🌟 Be sure to SUBSCRIBE on the channel to be notified about new workouts as they come available!
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**only 10 weeks pregnant when filmed
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #pilateslovers

It’s been a min! Always so fun grooving with my

It’s been a min!
Always so fun grooving with my girl @janeyfeller 🤟
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That twin bump ain’t shy no more 😜🤰🏼#19weeks
#pregnantdancingmama & proud of it!
DC: @nicolasandemiliano
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#dancereels #momswhodance

Amongst the chaos of life right now I am feeling e

Amongst the chaos of life right now I am feeling extra grateful and owe you all a shoutout ❤️
Reflecting…it’s been 4+ years since got the guts to start this fitness account and 3.5 years since I took a leap and started sharing my workouts with the world on YT!
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So much has changed!
I am honored to have so many of you here to support me and connect with in this journey!
Because of you, I now have 36K subscribers on YT 🤯 + friends and connections all over the world!
It’s totally wild and something I never would have imagined ❤️.
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Wanted to thank you all for your continuous support, patience and encouragement, as I navigate the balance of work life/mom life and especially this unexpected twin pregnancy journey!
Your comments, messages and shoutouts mean more than you will ever know.
I can’t wait to see where we go from here.
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Thank you from the bottom of my heart!

There’s nothing like the empowerment of a standi

There’s nothing like the empowerment of a standing series! 🤩
-Use CAUTION
-Move SLOW
You might surprise yourself!
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1 med spring 💙
8-10 reps of each
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*keep headrest up to stabilize front foot, wide stance
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*the look back on rotation is risky, move VERY slow and only look back if you feel stable enough.
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✨ found this gem in my camera roll from summer that I never posted, so ENJOY ☺️ pre baby bump 🤰🏼
It’s a goodie as long as you’re careful!
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #pilateslovers

This new Jumpboard Workout is a personal fav! It’s fun and challenging and will give you an all over burn in just 30 min! 🔥
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Can’t wait for you to give it a try!
LINK IN BIO ✨
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**only 8 weeks pregnant when filmed
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#jumpboardworkout #jumpboardpilates #reformerpilates #reformerworkout#pilatesreformerworkout #pilateslovers

Working out at home with kids is not always easy,

Working out at home with kids is not always easy, but I’ve learned the more I embrace it and get them involved, the more fun it is for all of us! They have turned into times and moments I never want to forget.
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#workoutswithkids #momswhoworkout #momswithgoals #athomeworkout

One of my favorite progressive flows with the Ring

One of my favorite progressive flows with the Ring of 🔥!!
I love that the ring helps stabilize both shoulders during the unilateral work and gives you a great guide for alignment during rotation.
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1 med spring 💙
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* This may be a sneak peek of a workout coming to the channel someday 😉 Have a few more in cue first, but can’t wait to share them all!
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#13weekspregnant when filmed #twinpregnancy
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #pilateslovers

Been keeping a big secret, as we’ve mostly been

Been keeping a big secret, as we’ve mostly been trying to catch our breath.
We thought our little family was complete,
But are very unexpectedly expecting
TWIN Girls 💕 #fraternal February 2024
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I’ve experienced many emotions over these past 2 months trying to process this surprise, but I know these little girls are meant to join our crew and I’m so excited to share the journey with you!

a little stretch & mobility for your Sunday! ☀️
This series feels AMAZING, especially on the low back, but I rarely do it! #goals
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Springs:
1 Med 💙 & 1 Light 🤍 … or … 1 Heavy ❤️

-Repeat 5 times-

*Take it nice and slow!
*Try to keep carriage still during the stretch (easier said than done)
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Have a beautiful day!
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#reformerpilates #reformerworkout #reformerflow #pilatesreformerworkout #pilateslovers #spinalmobility #reformerstretch

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