Freedom Tribe Pilates

19/02/2025

Hello beautiful community! We will be closing this page and starting fresh with our floating studio in our New Plymouth Paradise.

Thank you for the love & support here over the years. Time for a new chapter.

A glimpse of the magic we caught on / off the water enjoying last week's full moon!

27/09/2024

Best of luck to all our Tribe members taking part in this incredible event! I will be with you in spirit!

You might wonder why there are lots of women in town this weekend? Nelson & Tasman is going to be flooded with awesome, adventurous ladies who are here to participate in the Adventure Race. We will be there on the 6am start line ready to paddle, pedal and hike over a 75km course. It’s going to be an epic day out exploring our beautiful region and our back doorstep we are so blessed to live in!!

Best of luck to all the women who are participating! If you spot us wearing our Moana caps then give us a shout. Or come say hi at the Paddle Nelson container on Sunday for a wind down paddle before you have to journey on home!

03/08/2024

IT'S OPEN! Can't wait to visit the newly owned and refurbished Teahouse in Pukekura Park.

06/05/2024

Normalize telling your friends you love them.

Normalize cheering your friends on and being a place that celebrates each other’s achievements on a regular basis. Normalize checking on each other. Normalize saying hey “this happened, and I’m kind of upset by it, but I want to come to you first instead of letting it mess our relationship up.”

Normalize creating circles of complete trust, and normalize listening more than you speak.

Normalize appreciating your friends. Normalize compliments. Normalize text threads that legit look like a fan page where everyone gushes over each other and encourages each other like crazy. Make it awkward. Let them know you care (because if you aren’t saying it—they probably don’t know.)

Normalize giving more than you take. Normalize running errands together, and hanging out in sweatpants for the chillest, cheapest, most spontaneous girls nights ever.

Normalize having so much fun that you forget to take a picture, and you don’t care whether everyone on Instagram knows about your night out or not, because you were there. You lived it. You know it was amazing, and that’s enough.

Normalize talking about ideas, goals, fears, struggles and the real stuff significantly more than you talk about other people, gossip or shallow nonsense.

Normalize bragging about your friends behind their back.

Normalize including more people and building bigger tables.

Normalize grace, and forgiveness, and believing the best. Normalize giving everyone the space to be themselves. Let your friendships be the one place where you can relax, breathe deep and not stress about having to suck in, hide your flaws, or pretending to be somebody you’re not.

Normalize praying for each other, helping each other and dropping off Diet Cokes for no real reason.

Normalize friendship. Authentic. True. Long-lasting, sturdy and safe friendship. The world needs more of it. We need more of it and we need more of each other.

Love,
Amy

04/05/2024

Love this!!!

25/04/2024

Happy ANZAC day Everyone. HERE is a 30-minute ANZAC Day workout you can do at home on a Pilates mat, or in studio!

*Warm-up (5 minutes)*

- Marching in place (30 seconds)
- Leg swings (front and back) (30 seconds)
- Arm circles (forward and backward) (30 seconds)
- Neck stretches (side to side and forward) (30 seconds)
- Light jogging in place or jumping jacks (1 minute)

*Circuit 1 (10 minutes)*

- Plank hold (30 seconds)
- Push-ups (10 reps)
- Pilates bicycle (10 reps)
- Side plank (each side) (30 seconds)
- Rest (30 seconds)

*Circuit 2 (10 minutes)*

- Squats (10 reps)
- Calf raises (15 reps)
- Wall sit (30 seconds)
- Glute bridges (10 reps)
- Rest (30 seconds)

*Cool-down (5 minutes)*

- Leg raises (lying on your back) (10 reps)
- Chest expansion exercise (lying on your back) (10 reps)
- Deep breathing exercises (2 minutes)
- Final stretch (hamstrings, quadriceps, chest, and back) (1 minute)

Remember to listen to your body and adjust the intensity and duration according to your fitness level. Also, make sure to stay hydrated throughout the workout.

Let me know if you need any modifications or substitutions!

23/04/2024

Happy Hump day Everyone - Here is a 30-minute at-home or in studio Pilates mat workout:

*Warm-up (5 minutes)*

1. Leg Swings: Lie on your back with your arms at your sides and swing one leg 6-8 inches off the ground, then switch to the other leg.
2. Arm Circles: Hold your arms straight out to the sides and make small circles with your hands.
3. Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder, and then back to the starting position. Repeat on the other side.

*Mat Work (20 minutes)*

1. Plank: Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart. Engage your core and hold for 30-60 seconds.
2. Roll-up: Lie on your back with your arms extended overhead and your legs bent at a 90-degree angle. Inhale and slowly lift your shoulders off the mat, curling up towards your knees. Exhale and slowly lower back down. Repeat for 30-60 seconds.
3. Teaser: Lie on your stomach with your arms extended in front of you and your legs straight. Inhale and slowly lift your arms, shoulders, and legs off the mat, holding for a few seconds. Exhale and slowly lower back down. Repeat for 30-60 seconds.
4. Bicycle: Lie on your back with your hands behind your head and your legs lifted and bent at a 90-degree angle. Alternate bringing your knees towards your chest, as if pedaling a bicycle. Repeat for 30-60 seconds.
5. Side Bends: Lie on your side with your feet stacked and your hands under your shoulders for support. Inhale and slowly lift your top arm and leg off the mat, holding for a few seconds. Exhale and slowly lower back down. Repeat on the other side.
6. Leg Raises: Lie on your back with your arms extended overhead and your legs straight. Inhale and slowly lift your legs off the mat, holding for a few seconds. Exhale and slowly lower back down. Repeat for 30-60 seconds.

*Cool-down (5 minutes)*

1. Leg Stretches: Lie on your back and bring one knee towards your chest, holding for 15-30 seconds. Switch to the other leg.
2. Chest Stretch: Lie on your back and bring your arms overhead, holding for 15-30 seconds.
3. Deep Breathing: Lie on your back and focus on taking slow, deep breaths, inhaling for a count of 4 and exhaling for a count of 4. Repeat for 5 minutes.

Remember to listen to your body and modify or rest when needed. Enjoy your workout!

23/04/2024

While we work on transitioning over to the new owners and booking system - feel free to go and use the studio any time this week!

Here is a 30-minute at-home workout:

*Warm-up (5 minutes)*

1. Marching in place or jumping jacks
2. Neck stretches (slowly tilt head to the side, bringing ear towards shoulder)
3. Shoulder rolls (forward and backward)

*Wall Pilates Workout (20 minutes)*

*Section 1: Upper Body (5 minutes)*

1. Wall push-ups: 3 sets of 10 reps
- Stand with feet shoulder-width apart, hands on wall at shoulder height
- Slowly lower body toward wall, keeping elbows close to body
- Push back up to starting position
2. Wall chest press: 3 sets of 10 reps
- Stand with feet shoulder-width apart, hands on wall at shoulder height
- Slowly press hands into wall, keeping arms straight
- Release and repeat
3. Wall shoulder blade squeeze: 3 sets of 10 reps
- Stand with feet shoulder-width apart, hands on wall at shoulder height
- Squeeze shoulder blades together and release

*Section 2: Lower Body (5 minutes)*

1. Wall squats: 3 sets of 10 reps
- Stand with feet shoulder-width apart, back against wall
- Slowly slide back into a squat, keeping knees behind toes
- Push back up to starting position
2. Wall calf raises: 3 sets of 15 reps
- Stand with feet shoulder-width apart, back against wall
- Slowly raise up onto tiptoes and lower back down
3. Wall leg lifts: 3 sets of 10 reps (per leg)
- Stand with feet together, back against wall
- Lift one leg out to the side, keeping it straight
- Lower leg back down and repeat with other leg

*Section 3: Core (5 minutes)*

1. Wall plank: 3 sets of 30-second hold
- Start in a plank position with hands on wall and feet shoulder-width apart
- Engage core and hold steady
2. Wall bicycle crunches: 3 sets of 10 reps
- Lie on your back with feet flat against wall
- Alternate bringing elbow towards opposite knee, as if pedaling a bicycle
3. Wall teaser: 3 sets of 10 reps
- Lie on your back with feet flat against wall
- Slowly lift shoulders off the ground, keeping core engaged
- Lower back down and repeat

*Cool-down (5 minutes)*

1. Static stretches for major muscle groups, focusing on hamstrings, quadriceps, chest, back, and shoulders

Remember to:

- Listen to your body and rest when needed
- Start slow and increase intensity and reps as you progress
- Engage your core and maintain proper form throughout the workout

Enjoy your at home workout!

21/04/2024

Sorry Tribe, No classes today! Sorry for the inconvenience.