The Wall Light Bulb exercise is a must for anyone who spends hours at a desk, behind a wheel, or in front of a screen.

We live with our shoulders pulled forward and our posture collapsing inward—tight chest, heavy neck, and overworked upper back. The Wall Light Bulb unwinds all of that. It unlocks and mobilizes the rotator cuff and shoulder blade muscles, clearing your clavicles and throat, restoring the balance between your front and back body so your shoulders can move freely again.

By rotating your arms gently along the wall and following your thumbs with your eyes, you release tension in your nerves and muscles that travels up into your neck and head while retraining your shoulders to relax back and down—where they belong. The advanced version deepens the spiral stretch by adding a gentle head rotation, enhancing your mobility and nerve glide.

It’s the perfect antidote to tech-neck, rounded posture, and daily stress.
Just a few mindful minutes, and you’ll feel your neck lighter, your posture taller, and your upper body breathing again.

Because free clavicles mean a free neck—and a freer you.

This week, we’re going back in time—with two of the greats who shaped my path: Ton & Michael. They’re like my big brothers, and they taught me the art of precise movement without losing the fun, the joy, or the freedom.

This is a rare gem: a traditional Pilates masterclass rooted in the original teachings of Joseph Pilates and the Elder Master Teachers. You’ll move your body through all planes, with nuance, challenge, and flow—building real capability and deep confidence in your own physiology.

Expect laughs, laser-sharp cues, and full-body power wrapped in legacy.
This is one of those classes that’s more than just movement—it’s heritage in motion.
And who knows… you might just spot a little piece of what we do together in their teaching.

Your upper body holds more than just tension—it holds all of your presence. This session is all about cracking open the vault, getting rid of all the stiffness: freeing your shoulders, ribcage, and arms so energy flows again. Perfect if you’ve been tight, hunched, or compressed from life, stress, or screens. Unlock it, unstick it, and lift yourself into lightness. A must have favorite class in your library.

It’s time to take your upper body seriously—but make it fun. We’re sculpting shoulders, defining arms, and opening your chest, so you can carry yourself like the masterpiece you are.

Move with strength and endurance. Own your space. Let the upper body glory rise.

Let’s build arms that don’t beg for breaks and shoulders that stay cool under pressure. This session gives your upper body the strength to show up and hold it all together—without the tension, without the bulk. Expect sculpted arms, stable shoulders, and chest power that feels light, lifted, and ready to support whatever life throws at you—emotionally or literally.

We’re not just training thighs and glutes—we’re building unshakable foundations. This class brings structure, endurance, and grounded power into every step you take. With this full-body integration session and your legs leading the rhythm, you’ll feel rooted, powerful, and uplifted so that every step you take amplifies your presence.

Strong legs don’t come from tension—they come from mobility. This routine releases what’s stuck in your hips, knees, and feet so you can root down, rise up, and walk through life with grounded grace. Your foundation just got a serious upgrade. Feel the difference when you legs remember glorious.

The Deep Squat isn’t just an exercise—it’s a life skill.

We’re designed to squat. It’s how we sit, stand, lift, rest, play, and age well. But modern life—with its chairs, screens, and endless sitting—has stolen this natural ability from most of us. And the truth is simple: if you stop squatting, you start losing your mobility, your balance, and your independence.

The Deep Squat brings it all back. It opens your hips, strengthens your legs, aligns your spine, and reconnects your core from the ground up. It’s the movement that keeps your joints juicy, your posture young, and your body capable of doing all the things that make life rich and easy.

Squats are not optional—they’re insurance for your future self.
Do them weekly. Do them consciously. Do them well.

Because the day you stop squatting is the day you stop moving freely.
Make it your religion. Make it your must.

We’re stealing back strength where it counts—glutes, hammies, and quads get all the love here. Expect juicy activation, feel-good burn, and legs that feel like they could launch rockets. Side effects may include strutting without warning. Feel the power from within shaping those legs sling and lean for maximal performance.

This class is for your spine—the unsung hero that keeps your head above water and your whole life upright. With 24 brilliant joints and an unmatched ability to bear weight, bend with grace, and absorb life’s pressures, your spinal column is your ultimate support system.

In this session, we give your spine the movement, intelligence, and tone it needs to stay flexible, functional, and fierce. You’ll stretch, strengthen, and awaken every segment—because when your spine is happy, you are unstoppable.

This is one of those classes you’ll want to keep in your favorites.
A go-to when your spine needs love, attention, or a serious tune-up.
Your backbone holds your story—give it the support it deserves.
Take care of it. Not just to stay afloat…
But to walk on water.

Feel stiff? This is your movement liberation session. We’re ungluing tension, layer by layer, as we mobilize your entire spine and body from head to toes. Expect full-body attention, juicy flow,  calm strength and a posture glow-up that will follow you all week long feeling on top of things.

Your spine doesn’t just hold you up—it holds your life.
Every worry, fear, and ounce of stress you’ve ever carried leaves its trace along those vertebrae, compressing your back and dimming your energy.

The Rocking exercise is your daily antidote.
With each gentle rolling action, you decompress your spine, massage your nervous system, and free up tension that builds from the inside out. It’s like being your own chiropractor—only softer, smarter, and a lot more fun.

This movement reminds your body how it felt to be a child—free, playful, and unburdened. That is how our muscles should support our spine.

In just a few rocks, you’ll feel your spine lengthen, your breath deepen, and your mood lift.

Do it weekly, do it daily. Feel lighter. Stand taller. Because rocking away keeps your chiropractor away!

This spine session is smooth, satisfying, and oh-so-effective. We’ll roll, wave, and mobilize every inch of your back—freeing up tension and lighting up your spinal column. Get your spine fully freed up and feel amazing from head to tail.

If your spine had a fan club, this would be the meeting. We’re here for core-to-crown alignment, resilient back strength, and movement that connects your deep strength though every single vertebra of your spine. No crunches, no tension—just strength you’ll feel all the way up your spinal column.

Your core’s not just the middle of your body—it’s the main event. This class puts your abs and core in the spotlight with focused work that builds endurant, intelligent strength. Expect elegance, not bulk.

Your abs have been asleep — now we’re waking them up with love, not punishment. This is your smart return to core strength, using the small ball to reconnect, rebuild, and rise.

Say goodbye to bloat, tension, and belly tightness. This class wrings out your waist like a sponge, boosts digestion, and helps flatten your belly the smart way using a tennis ball. Twist it out and leave the mat reconnected to your center.

Most people think their abs are just a six-pack. They’re wrong.

Your core is made of four abdominal layers, and it’s the deepest one that pulls your belly in, flattens your waistline, and supports your spine from within. The Knee Folds teach you how to actually find and train that deep layer—by using the weight of your legs as resistance to challenge your core.

Do them right, and you’ll learn how to pull your abdominals in and up, instead of pushing them out-pooching. That’s the secret to a flat, firm belly—no matter what you ate, no matter how bloated you feel.

Simple. Subtle. And so Powerful.
This is the exercise that makes your core real and your belly flatest it can get.

Let’s not sugarcoat it: this live Masterclass is for your belly—your bulgy bits, your flabby bits, your “how did that get there?” bits. But instead of hiding it, we shape it. This is one full hour of focused movement that pulls your abs in, lifts your waistline up, and rings out the junk (physically and energetically).

Where focus goes, energy flows—and in this session, all your energy is going right into your core. We’re sculpting, flattening, and fine-tuning every inch of your midsection. You’ll feel tighter, lighter, and totally in control of your center.

This is where your 1-pack becomes a 6-pack.
Show up, and your abs will show up too

This one’s for slouched shoulders and collapsed chests—let’s reverse the damage. With the help os simple towel, we’ll be resourcefull and we’ll open up the ribcage, free your arms, and reset your upper body posture so you feel proud, open, and powerful again. Stand tall like your presence matters—because it does

Grab on your towel and go. This session is all about shoulder stability, arm power, and chest strength that doesn’t quit. No heavy weights, just smart, focused movement that makes your upper body feel sculpted and unstoppable.

Most people think push-ups are about the chest. They’re wrong.

The Prep Push-Up teaches you the ultimate alignment and awareness you need to do push-ups the way Joseph Pilates intended: as a full-body, full-core, heart-centered exercise.

Your hands aren’t just on the floor—they’re doorways to your heart and lungs, through your innate vitality. Your shoulders aren’t just joints—they’re the bridge that connects your arms to your center. When you learn to connect them properly, a push-up doesn’t just give you stronger arms—it builds a resilient heart, a powerful core, and immune organs that feel supported from the inside out.

By partnering with the floor and gravity, you’ll discover how to align your body so that strength flows from your fingertips through your chest, spine, and core. This is how you create a powerful, thriving, unshakable upper body.

Do this prep, and you’ll never look at push-ups the same way again.
Because true strength doesn’t just show—it radiates from your heart into your hands.

Ready to take flight? This full-body class, using a towel, focuses on sculpting your arms, opening your chest, and building strength in your upper back, while keeping your posture, core, and legs engaged. You’ll feel lifted, bold, and unstoppable, like your wings just grew a size bigger.

Coming back after being sick? This session is your strategic comeback plan—a full-body recalibration where we restore energy, rebuild strength, and reboot the system without draining it. Using the small ball as your secret weapon, we reconnect to the deep muscles, activate smart power, and move with total intention. It’s not about doing more—it’s about doing it better. Quality leads, and your body follows. Ready to rise?

Been under the weather? Feeling a little… off? This is your reset button disguised as a strength session. We’re using the small ball to reconnect, rebalance, and rebuild—not just muscles, but your whole system. You’ll activate what’s been dormant, pull everything back into alignment, and rise stronger, smoother, and smarter. It’s strength with softness, comeback with clarity—the perfect post-sick pick-me-up when you’re ready to get back in the game, one empowered move at a time.

The Standing Around the World is your spine’s all-in-one reset button.

Most of us move in limited ways—forward, maybe back—but rarely in the full circles our spine was built for. Over time, that lack of mobility leaves the body stiff, fragile, and prone to pain.

This exercise brings it all back. By bending, twisting, and circling through every angle, your spine becomes mobile, functional, and resilient—just like a cat: strong yet supple, agile yet grounded, wise yet powerful.

It’s the perfect way to start your day with energy or end it with release. In just a few minutes, you’ll restore flexibility, build strength, and keep your spine happy, healthy, and ready for whatever life asks of you.

‍

This is your comeback session—the one you take when you’ve been down, sick, and running on empty. We’ll gently wring out the toxins, fatigue, and tension while giving your body space to absorb the good, breathe deeper, and reset its healing flow. Expect subtle strength, cleansing movement, and deep reconnection. Clear out the junk. Call your power back in.

This session is more than a movement class—it’s an experience of true transformation. In just one hour, you climb your own personal Everest—without even noticing—until you’re standing at the top, feeling strong, steady, and fully alive.

You’ll build strength, focus, and clarity, but more than that—you’ll remember what it feels like to be capable. To be confident. To trust your body and the power running through it. This session is designed to awaken the parts in your body that know how to rise, even when things feel heavy. No matter where you’re starting from, this is your invitation to feel unstoppable—from the inside out being unleashed.

In this episode, I break down the shocking stats around physical activity, and why even people who “exercise” often miss the point. What’s missing isn’t willpower — it’s strategy.

‍

Here’s what we cover:

The real numbers behind consistency and health

Why random workouts won’t build long-term strength or mobility

How to balance mobility, strength & endurance for sustainable progress

What it really means to train 1.5x a week — and why that changes everything

A practical framework to turn your body into an asset, not a liabilityThis is not a motivational talk. It’s a wake-up call — with a plan.🎙️

‍

Episode:

Getting in shape by desing: How strategy builds the body you want

📲 Continue inside the Iva on Demand app for structure, support, and real results

For years, I’ve seen people come to movement with good intentions — but without a real plan. And that’s why they quickly run into overtraining, pain, stagnation... or simply give up.

In this episode, I share something that has transformed both my personal and professional practice: your body’s ideal allocation.
It’s a way to see your body as a system that demands thoughtful investment — not impulsive decisions.

Instead of just “going to a workout,” I invite you to ask yourself:

– Do you know where your body is today in its cycle of recovery, stability, and performance?
– Do you know what you’re investing in when you move?
– Is your movement serving your body — or wearing it down?

The model I share in this episode is made up of three key segments, which I call allocations
This strategy has helped me understand not just how to exercise, but why — and what my body really needs in every moment.

That’s why I believe Pilates is a unique practice — because it supports you in all stages of this physical allocation. From recovery, through stabilization, to performance. Without force. Without drama. With presence.

‍

The Standing Spine Twist is one of the simplest, most powerful ways to reset your body and your mood.

We carry so much in our mid-back. Hours of sitting, driving, and slouching make the muscles between our shoulder blades stiff and heavy. But it’s not just physical—this is also where we store sadness, stress, and unspoken weight. Over time, the mid-back hardens—not just from posture, but from everything we hold inside.

This twist unwinds it all. In just a few gentle turns side to side, you unlock tension, free your breath, and lift your spirit. The movement wrings out your muscles and, just as importantly, wrings out the emotional heaviness that collects in your chest and back.

Do it daily—two to four twists each side.
It takes less than a minute, but it can leave you standing taller, breathing easier, and feeling lighter.

Because when your mid-back is free, so are you.

Forget slouching. This session brings length, lift, and loads of strength to your spine. It’s like posture rehab meets superhero upgrade. You’ll walk out taller, prouder, and more aligned than ever.

Say goodbye to sluggish and hello to sculpted! This full-body creative session uses the foam roller + free weights combo to pull your body back to life—smartly, deeply, and intentionally. We’re not just lifting—we’re awakening, building muscle with meaning, and using every rep to draw strength from the inside out. This is the workout that reminds your body what it’s truly capable of. Let’s lift the fog and sculpt the fire.

This week is all about realigning your spine and your mindset. Expect rolling, twisting, elongating, and engaging every inch of your spine, with full-body movements that help your brain and body reconnect. You’ll feel more open, more aware, and more in control—like you just recalibrated your entire system.

This class is a breath of fresh air for your whole system. In a world that feels increasingly heavy, your body holds the weight—every thought, every emotion, every pressure. But it also holds the key to lightness, freedom, and possibility.

This is not a lazy stretch to relax class—we moved to be free. This session is about restoring agility, flow, and choice back into your tissue, your joints, your muscles, and your mind. It’s a reset for when things feel too much. A way back to lightness without losing depth. You’ll leave feeling more resilient, more capable, and more you—not just in body, but in spirit.

Come back to this one whenever your body & soul need to smile again.

‍

Say goodbye to sluggish and hello to sculpted! This full-body creative session uses the foam roller + free weights combo to pull your body back to life—smartly, deeply, and intentionally. We’re not just lifting—we’re awakening, building muscle with meaning, and using every rep to draw strength from the inside out. This is the workout that reminds your body what it’s truly capable of. Let’s lift the fog and sculpt the fire.

This is your “I still showed up” strength session—for the days when you’re not at 100%, but still want to train with purpose. We combine dumbbells, bodyweight, and the foam roller to activate your deep inner muscles and sculpt your outer shape—no wasted movement, no fluff. It’s intentional strength from the inside out, perfect for anyone who wants to train smarter, not just harder. Your mind stays in it, your body shows up, and together, you get the job done—with meaning and muscle.

Feeling off, rundown, or not quite yourself? This session is your go-to reset—a full-body mobility flow using the foam roller to restore energy, open movement pathways, and wake your system back up. Whether you're low on sleep, heavy with tension, or just not in peak form, this is the perfect session to reclaim your edge and prep your body to perform. No matter how you start, you’ll finish reawakened, aligned, and ready to go.

The Psoas Stretch isn’t just another hip opener—it’s one of the most important releases your body will ever know.

The psoas is your deepest core muscle, linking your legs to your spine, your breath, and even your emotions. It’s sometimes called the muscle of the soul because it stores tension, stress, and memory from the way you sit, move, and live. And in today’s world—where we sit too much—it becomes tight, shortened, and congested.

The cost? Lower back pain. Hip stiffness. Shallow breathing. Even emotional heaviness.

This exercise restores your psoas to its natural state: supple, strong, and supportive. When it’s open, your spine is free, your breath deepens, your legs feel lighter, and your body reconnects from your feet all the way to your heart.

If you’ve ever had back pain, hip discomfort, or just felt disconnected in your movement—this is your must-have reset.
Because when you free your psoas, you don’t just free your hips—you free yourself.

We’re diving into the fire of your core—where true strength lives. This full-body session puts your core and lower abdominals on the throne, building serious inner power and outer control. It’s bold, it’s focused, it’s magnetic. Feel the burn, own the beast and walk away feeling leaner and firmer.

Let’s unlock the secrets to a core that actually supports you. This isn’t surface-level stuff—we’re going deep. Expect subtle shakes, powerful holds, and that satisfying burning moment when your all of your abdominals kick in and take over. Burning silent strength is the this week's flex.

We’re not here to push—we’re here to de-bloat your body and juice out the fluids that stagnate. This core mobility session targets the water retention in your body, releasing stagnation, restoring lightness and flow from the inside out. Expect to move smoother, breathe deeper, and walk away feeling juiced out and slim without forcing anything.

Most people get ab work wrong.
They crunch, push their belly out, and end up weakening their core and pressuring their organs instead of strengthening them.

This abdominal series teaches you the art of doing it right. With every lift, curl, and exhale, you’ll learn to draw your deep abdominals inward—pulling your waistline tighter, flattening your belly, and firming your six-pack from the inside out.

The secret? Technique and intention.
Your awareness becomes your strongest ally, guiding the squeeze of your core so you build strength without strain—and a flat, supported midsection instead of a bulge.

Done daily, just 3 sets of 8–10 reps, you’ll feel the shift in a week:

Do this series of exercises regularly and get a firmer, flatter waistline. Have stronger support for your spine and build a core that actually works for you, not against you.

Because ab work isn’t about doing more—it’s about doing it right applying the right technique. Choose to go deeper not further !

This was one of those classes—where the heat outside only matched the fire we lit inside. With the warmth on our side, we dove into deep, precise work to shape, sculpt, and connect every part of the body. From core-engaged teasers to dynamic twists, we pushed past comfort and let our strength rise.

It’s the perfect class if you’re ready to feel leaner, stronger, and more capable than you thought possible. You’ll sweat, shake, stretch—and walk away with a body that feels pulled together, powerful, and proud. Come back to this one whenever you need a serious tune-up and a reminder of what you’re made of.

You’re not here for noodle arms. You’re here for powerful, sculpted, graceful control—and that’s exactly what this session delivers. You’ll press, pull, and stabilize through your upper body while your legs, core, and spine support the symphony. Full-body brilliance with a serious upper body edge. Strength has never felt this good.

Grab your dumbbells and go. This session is all about shoulder stability, arm power, and chest strength that doesn’t quit. No heavy weights, just smart, focused movement that makes your upper body feel sculpted, firmly ripped and unstoppable.

It’s time to soften the armor. This session melts away shoulder tension, unlocks your chest, and restores circulation from fingertips to collarbones. You’ll leave feeling light, radiant, and ready to move with full-body ease. An excellent session if your neck feels stiff or if you are feeling sore after a heavy upper body workout.

How you move your neck determines how you move through life.

Standing Head Movements may be small, but they’re one of the most important investments you can make in your body. Every time you look down at a phone, hunch over a laptop, or carry stress in your shoulders, tension builds in your upper core—your first three ribs—sending stiffness straight into your seven cervical vertebrae. That’s when you wake up with a cranky neck or feel it lock up after a long day.

This simple sequence restores mobility, lubrication, and space to your neck. It moves your spine in all directions, clears congestion, and keeps the delicate structures of your cervicals strong and supple—so they can support your head and posture without pain.

In a world of forward-head posture and tech neck, this isn’t optional—it’s a daily reset.
Keep your neck happy, and your entire body moves better, breathes deeper, and feels lighter.

Because a free neck means a free you!

Your glutes are gold, your legs are your launchpad, and this session makes them WORK using free weights. Full-body strength meets lower-body glory—but in a way that feels smart, spicy, and oh-so-satisfying. Expect to shake. Expect to smile. Expect serious results feeling your entire body.