Videos & Lessons


Apps

Pilates and PostureSummary: Pilates is a form of biomechanics, which is a science of the motion of living bodies—especially the forces exerted by muscles and gravity on skeletal structures. Proper alignment of the human skeletal structure is the way to achieve good posture. The concepts in Pilates are what makes this method brilliant, because its aim it to stabilize the integrity of the skeletal structure.
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In this App you will learn through Video instruction:

1: Basics

Summary: We all need to learn the rules of good posture. Symmetry in your posture projects health and confidence to others. Strengthening the deepest layers of muscles is the only way to stabilize your skeleton and develop good posture. This program is excellent for athletes, people recovering from injuries or illnesses, and seniors. Welcome yourself to your new body.

2: Beginning

Summary: Once you learn about neutral alignment, it’s time to learn how the sections of your body can operate independently. That will decrease tightness and compression that tears and wears your body. We will also discover how to control alignment in a section of your body while moving a different portion of the body, such as stabilizing your pelvis with leg movement, which increases your range of motion.

3: Beginning-Intermediate

Summary: By this level you will feel a few inches taller along with visibly noticeable improved posture. You will be ready to challenge the concepts of maintaining stability while gaining mobility. This routine will continue to teach how to recognize over active areas of your body, while strengthening the weaker areas to maintain postural alignment.

4: Intermediate

Summary: Once you learn the rules of maintaining good posture, it is time to master the game to get to your peak performance. By this level you will definitely feel that you have a new body with a greater sense of control in preventing injury. With this routine you can challenge the ways to strengthen posture against the pull of gravity. Athletes who have a variety of movements, such as swinging, jumping, and rotating will greatly benefit from this program.

I could not get away from how the simplest information transformed my body, so I want to share this experience. We all have the power to journey inward to heal and protect ourselves. That’s where it is. It’s not in your doctor, who is only guided by you. Your doctor is just a guide and not an absolute that knows you better than you do. I was fascinated that my mind could help direct the patterning of my body. There’s a benefit to understanding that the mind and body perform different operations, but that doesn’t mean they operate independently of each other. Moving one’s body correctly is a serious business, and the body needs the help of the mind.
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Posture on the PutSummary: Whether you’re stuck on a plane, train, or at work this is the ultimate guide to maintain visually good posture while eliminating strain and stiffness. Instead of sitting stagnate, learn the tricks to gaining length and mobility in your back, neck, and shoulders. This app can be played to target certain areas of the body that feels strain to bring immediate relief. Using your mind to activate a muscle means you can tone that muscle up to 30% just by sending it a message. By learning about your posture and proper movement you will gain much freedom and symmetry in your body, including moving more effectively.

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Credentials of Myriah Lynn
• Pilates Expert and Advocate
• Consultant to USD Athletic Department
• B.A. in Psychology
• Pilates for Pink DVD for Shape Magazine
• Article: Facts and Ideas. Rowing Biomechanics e-Journal, June, 2008
• Second Place International Jump Rope Champion
• Apple Developer for Fitness and Posture Apps
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Posture on the RiseSummary: This amazing app will improve your posture and contains instructional videos that will take you every step of the way.

Posture is important even in walking and running. If one of your shoulders is higher than the other, your neck and back are going to take a real beating with every step. This app can be played in sections to target certain body zones. Having symmetry in your body is essential to look and preform at your optimal level.

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Understanding everything from head to toe involves knowing how to maintain good posture. Standing long hours misaligned will take a huge toll on the body. The best way to avoid pain and stay strong is learn how to strengthen good alignment. Having symmetry in your body is essential to look and preform at its optimal potential.

Credentials of Myriah Lynn:

• Pilates Expert and Advocate
• Consultant to USD Athletic Department
• B.A. in Psychology
• Pilates for Pink DVD for Shape Magazine
• Article: Facts and Ideas. Rowing Biomechanics e-Journal, June, 2008
• Second Place International Jump Rope Champion
• Apple Developer for Fitness and Posture Apps
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Posture On the Tee (Golf)Summary:Gaining mobility in your spine and rib cage is essential to strengthen your swing. Understanding which muscles active to preform a certain motion will give you the precision you need to master your technique. Learning how your pelvis is your powerhouse is essential to achieve full power in your stoke. Included is how to strengthen your neck and how that relates to your performance. Also included is a warm-up stretching section that can be done out on the course. A great performance requires great posture. The only way to get there is to understand your body mechanics. Welcome yourself to your new game with this program.

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Coaches & Athletes’ Comments about Posture on the Tee:

“I never knew I could articulate my spine one vertebrae at a time—this concept alone has helped to decompress my spine which has allowed me to gain much more rotation in my swing.”

“By learning how to activate my lat muscles in order to keep my shoulders back has straightened my posture. This also enables me to keep my chest open which adds more rotation to my shoulder girdle, therefore, I am able to gain more velocity in my swing.”
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Posture on the Bow – Proper Rowing FormSummary: Gaining mobility in your spine, rib cage, and hips is essential to strengthen your stroke. Understanding which muscles active to preform a certain motion will give you the precision you need to master your technique. Learning how your pelvis is your powerhouse is essential to achieve full power with every stoke. Included is hip stretching which is an absolute requirement to increase rowing speed. A great performance requires great posture. The only way to get there is to understand your body mechanics. Welcome yourself to your new stride with this complete video program.

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Coaches & Athletes’ Comments about Posture on the Bow:

“By the time my athletes reach their senior year in college, they also reach a plateau in their performance. After this program, my top two seniors improved and I have not seen any of my seniors improve during my 24 years of coaching.”

“I never knew that I could articulate my spine one vertebrae at a time—this concept alone has helped to decompress my spine which has allowed me to gain much more lift in my posture.”

“Posture and how to mechanically use the body should be taught not just to college athletes but also added to the curriculum for kids in public and charter schools.”
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JumpRope SuperStarSummary: This is the Ultimate Reference Manual for leaning new single rope rhythms and tricks. I go from teaching the basic jump to advanced tricks. Whether you’re a boxer, martial artist, or athlete the benefits of learning to rope jump range from increasing your cardio, endurance, timing, and agility. This app is excellent for people who want to learn to rope jump and for professional trainers who teach physical fitness.

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Features:

• JumpRope Basics
• Foot & Leg Rhythms
• Arm Rhythms
• Advanced Arms & Legs
• Advanced Tricks
• In-Motion
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She-Defense1: Basic Defense:

Summary: The awareness side is to be in tune with your surroundings and abilities. Tapping into your intuition and understanding body language (both your own and others) are useful tools. Notice which situations increase your heart rate or when someone is making you uncomfortable and excuse yourself from those situations.

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Features:
Analyzing Self & Environment
Decision Mode, Base, & Grip Escapes
Going for a Man’s Middle
Choke Escapes
Learning to Fall

2: Standing Defense:

Summary: You can reduce your attackers strength by eliminating the space between you two. You can do this by literally hugging your opponent, which is opposite from what you would expect. If you push away from someone stronger, you will weaken yourself. Most women cannot match the strength of most men.

Features:
Push-Pull & Leverage Theory
Hip & Head Control
Bear Hug Escapes & T-Position
Mechanics of Choking
Hair Pulling Escapes

3: Ground Defense

Summary: Learning how to move on the ground is essential for escaping an attack. Let’s face it. It’s only seconds before a female will end up on the ground. Also, when attacked, women are already in a bed or sitting on a couch. Make the ground your secret weapon.

Features:
Falling & Rolling Escapes
Riding the Hip
Mount Escapes & How to Shrimp
Utilizing the Guard Position
Arm Bar & Triangle Choke

Workouts Videos 1, 2 & 3:

Summary:
Simply learning how to move is one of the best defenses. These workouts are designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world.

Become your own greatest protector[/dropdown_box]

 

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DVD Version

Athletic Programs

Golf Posture FitnessSummary: Gaining mobility in your spine and rib cage is essential to strengthen your swing. A great performance requires great posture. The only way to get there is to understand your body mechanics. Welcome yourself to your new body with this program.

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Client Comments on Pilates & Posture Programs:

“I never knew I could articulate my spine one vertebrae at a time—this concept alone has helped to decompress my spine which has allowed me to gain much more rotation in my swing.”

“By learning how to activate my lat muscles in order to keep my shoulders back has straightened my posture. This also enables me to keep my chest open which adds more rotation to my shoulder girdle, therefore, I am able to gain more velocity in my swing.”

Advice: Do this routine two or three times per week in order to strengthen your posture muscles and gain more mobility to power your swing. When ready to deepen your knowledge, follow up with Video 2 or 3: Beginning to Intermediate.

Routine: 31 Minutes Warm-Up Stretches: 8 Minutes Posture Basics: 3 Minutes[/dropdown_box]

 

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Run & Walk PostureSummary: Posture is important even in walking and running. If one of your shoulders is higher than the other, your neck and back are going to take a real beating with every step. Having symmetry in your body is essential to look and preform at your optimal level.

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Client Comments on Pilates & Posture Programs:

“I’ve been walking around misaligned for years until I discovered this program. I am so glad to learn how to avoid the damage that comes from repetitive motion done in poor alignment. I never knew that there was a proper alignment for my knees and feet under my hips. Since I walk many miles in a week, I really enjoy using that time to strengthen my sense of alignment and really get into my body.”

“I love knowing more about my posture when I run a marathon and the role my core muscles play in keeping me lighter on my feet. It keeps me running stronger longer. I also love the sensation of my core pulling in and how that will help save my knees.”

Advice: If you like this Video, a great compliment to enhance your knowledge is the Standing Posture Video and the Sitting Posture Video.

Routine: 45 Minutes Posture Basics: 4 Minutes[/dropdown_box]

 

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Rowing Posture FitnessSummary: Gaining mobility in your spine, rib cage, and hips is essential to strengthen your stroke. A great performance requires great posture. The only way to get there is to understand your body mechanics. Welcome yourself to your new body with this program.

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Coaches & Athletes’ Comments about Program:

“By the time my athletes reach their senior year in college, they also reach a plateau in their performance. After this program, my top two seniors improved and I have not seen any of my seniors improve during my 24 years of coaching.”

“I never knew that I could articulate my spine one vertebrae at a time—this concept alone has helped to decompress my spine which has allowed me to gain much more lift in my posture.”

“Posture and how to mechanically use the body should be taught not just to college athletes but also added to the curriculum for kids in public and charter schools.”

Advice: Do this routine two or three times per week in order to strengthen your posture muscles and gain more mobility to power your stroke. When ready, follow-up with Video 2 or 3: Beginning to Intermediate.

Routine: 45 Minutes Posture Basics: 7 Minutes[/dropdown_box]

 

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JumpRope SuperStarAbout this JumpRope Encyclopedia: This is the Ultimate Reference Manual for learning new single rope rhythms and tricks. I go from the teaching the basic jump to advanced tricks.

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Features:

  • JumpRope Basics
  • Foot & Leg Rhythms
  • Arm Rhythms
  • Advanced Arms & Legs
  • Advanced Tricks
  • In-Motion

Routine: 56 Minutes[/dropdown_box]

 

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Work Place Programs

Sitting Posture Fitness Summary: Whether you’re stuck on a plane, train, or at work this is the ultimate guide to maintain visually good posture while eliminating strain and stiffness. Instead of sitting stagnate, learn the tricks to gaining length and mobility in your back, neck, and shoulders. By learning about your posture and proper movement you will gain much freedom and symmetry in your body, including moving more effectively.

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Client Comments about Posture in the Work Place:

“I love the fact that I can control my alignment to eliminate the pain in my neck since I work at a desk all day long. I have learned how to engage certain muscles in my armpits by sending them messages to wake up. In essence, I can work out as I work.”

“Learning about my posture as I sit has enabled me to gain comfort in body and therefore, more enjoyment in my life. After the end of a workday, I still have energy to enjoy the evening with my family without needing to nurse my aches and pains. I love the sense of control I have for what happens to my physical body.”

Advice: If you like this Video, a great compliment to enhance your knowledge is the Standing Posture Video and the Run & Walk Posture Video.

Routine: 47 Minutes Posture Basics: 7 Minutes[/dropdown_box]

 

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Standing Posture Fitness Summary: Understanding everything from head to toe involves knowing how to maintain good posture. Standing long hours misaligned will take a huge toll on the body. The best way to avoid pain and stay strong is learn how to strengthen good alignment. Having symmetry in your body is essential to look and preform at its optimal potential.

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Client Comments about Posture in the Work Place:

“Since I run a spa and have clients in and out all day long, I hardly have time to work out. With these posture programs I have been able to learn about my muscles and how to engage them while I work. For example, when I am standing and leaning forward, I keep my spine long with my core pulling in while my lat muscles in my mid-back stay active. This helps strengthen my posture while releasing the strain in my neck when I lean over clients to do facials.”

“At one point in my life my hips became so tight they locked up. I learned to stretch out my quads and keep my glutes and hamstrings active as I leaned forward. This helped loosen my hips and removed strain on my lower back. By imagining my muscles as a pulley system has helped me develop a better posture when I stand.”

Advice: If you like this Video, a great compliment to enhance your knowledge is the Sitting Posture Video and the Run & Walk Posture Video.

Routine: 30 Minutes Posture Basics: 3 Minutes[/dropdown_box]

 

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Posture & Pilates Programs

Video 1: Basics

Summary: We all need to learn the rules of good posture. Strengthening the deepest layers of muscles is the only way to stabilize your skeleton and develop good posture. This program is excellent for athletes, people recovering from injuries or illnesses, and seniors. Welcome yourself to your new body.

[dropdown_box expand_text=”Information” show_more=”More” show_less=”Less” start=”hide”]

Client Comments on Pilates & Posture Programs:

“I use to have a hip that would pop out of place. However, after learning to stretch the muscles that are tight in my hip while activating muscles that are weak, my hip has not popped out since. It is so relieving to avoid surgery by using this program to show me how to control my body alignment.”

“One day I caught a glimpse of my reflection in a window and noticed my neck was falling forward off my shoulder with my upper back starting to round. When I shared this experience with a friend she recommended this program. I learned all about the role my upper back muscles play in holding up my posture, and assist to decompress the back of my neck. I am so happy because not only do I feel and visually look taller, I feel more comfortable and mobile in my body.”

Advice: Perform two or three times per week. After three or four weeks, or when you feel strong enough, follow up with Video 2: Beginning.

Routine: 50 Minutes Posture Basics: 8 Minutes[/dropdown_box]

 

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Video 2: Beginning

Summary: Once you learn about neutral alignment, it’s time to learn how the sections of your body can operate independently. That will decrease tightness and compression that tears and wears your body. We will also discover how to control alignment in a section of your body while moving a different portion of the body, such as stabilizing your pelvis with leg movement, which increases your range of motion.

[dropdown_box expand_text=”Information” show_more=”More” show_less=”Less” start=”hide”]

Client Comments on Pilates & Posture Programs:

“I carried pain in my lower back for six years and thought I would have to live with pain the rest of my life. But after my fifth class, the pain subsided and I thought it was a miracle.”

“Once I learned how to open my rib cage, and lift it away from my pelvis, I was able to gain mobility and rotation in my lower back. Now I have more freedom in my body.”

Advice: After you have mastered Video 1: Basics, continue with this routine two or three time per week until the movements are perfected. Follow-up with Video 3: Beginning-Intermediate.

Routine: 55 Minutes[/dropdown_box]

 

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Video 3: Beginning-Intermediate

Summary: By this level you will feel a few inches taller along with visibly noticeable improved posture. You will be ready to challenge the concepts of maintaining stability while gaining mobility. This routine will continue to teach how to recognize over active areas of your body, while strengthening the weaker areas to maintain postural alignment. Symmetry in your posture projects confidence to others.

[dropdown_box expand_text=”Information” show_more=”More” show_less=”Less” start=”hide”]

Client Comments on Pilates & Posture Programs:

“I never realized my quads were overactive and stuck in a shortened position. By stretching my quads and activating my gluts I was able to find and maintain good alignment of my pelvis.”

“When I checked my blind spot when driving, I didn’t realize I was crunching my neck. By learning to rotate my head in line with my spine, I have been able to relieve pain in my neck.”

Advice: After 10 or more sessions from prior videos, preform this routine two or three days a week for three or four weeks, or until you have perfected your form. Follow-up with Video 4: Intermediate.

Routine: 56 Minutes[/dropdown_box]

 

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Video 4: Intermediate

Summary: Once you learn the rules of maintaining good posture, it is time to master the game to get to your peak performance. By this level you will definitely feel that you have a new body with a greater sense of control in preventing injury. With this routine you can challenge the ways to strengthen posture against the pull of gravity. Athletes who have a variety of movements, such as swinging, jumping, and rotating will greatly benefit from this program.

[dropdown_box expand_text=”Information” show_more=”More” show_less=”Less” start=”hide”]

Client Comments on Pilates & Posture Programs:

“I never realized my body was caving in on itself. Once I learned how to create length in my body, I’m much more confidence in my performance knowing that I have the upper hand in avoiding injury.”

“By learning to stretch my chest muscles and activate my upper back muscles, I’ve been able to lift my rib cage in order to align my neck and loosen my lower back. I have been able to stay active longer.”

Advice: After 15 classes or when you feel confident in your sense of body control, continue two to three times a week. Follow-up with Video 5: Intermediate- Advanced.

Routine: 47 Minutes[/dropdown_box]

 

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She-Defense

Basics

Summary: The awareness side is to be in tune with your surroundings and abilities. Tapping into your intuition and understanding body language (both your own and others) are useful tools. Notice which situations increase your heart rate or when someone is making you uncomfortable and excuse yourself from those situations.

[dropdown_box expand_text=”Information” show_more=”More” show_less=”Less” start=”hide”]

Features:

Analyzing Self & Environment, Decision Mode, Base, Grip Escapes, Elbow Strikes, Going for a Man’s Middle, Choke Escapes, Learning to Fall.

Advice: Get a group of ladies together to preform video. Follow up with Video #2 Standing Defense & Workout 1.

Routine: 54 Minutes[/dropdown_box]

 

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Standing Defense

Summary: You can reduce your attackers strength by eliminating the space between you two. You can do this by literally hugging your opponent, which is opposite from what you would expect. If you push away from someone stronger, you will weaken youself. Most women cannot match the strength of most men.

[dropdown_box expand_text=”Information” show_more=”More” show_less=”Less” start=”hide”]

Features:

Punch Blocks, Push-Pull Theory, Leverage Theory, Hip & Head Control, T-Position, Hair Pulling Escapes, Bear Hugs Escapes, Lifted Bear Hugs Escapes, Mechanics of Choking.

Advice: Follow up with Video # 3 Ground Defense & She-Defense Workout 1 & 2.

Routine: 47 Minutes[/dropdown_box]

 

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Ground Defense

Summary: Learning how to move on the ground is essential for escaping an attack. Let’s face it. It’s only seconds before a female will end up on the ground. Also, when attacked, women are already in a bed or sitting on a couch. Make the ground your secret weapon.

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Features:

Falling & Rolling Escapes, Knee & Face Kicks, Riding the Hip, Mount Escapes, How to Shrimp, Utilizing the Guard Position, Arm Bar & Triangle Choke.

Advice: Follow up with She-Defense Workout 3.

Routine: 57 Minutes[/dropdown_box]

 

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She-Defense Workout 1

Summary: Simply learning how to move is one of the best defenses. This workout is designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world. Become your own greatest protector.

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Advice: First Preform and Repeat Videos #1 Basics & #2 Standing Defense

Routine: 32 Minutes[/dropdown_box]

 

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She-Defense Workout 2

Summary: Simply learning how to move is one of the best defenses. This workout is designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world. Become your own greatest protector.

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Advice: First Preform and Repeat Videos #1 Basics & #2 Standing Defense

Routine: 36 Minutes[/dropdown_box]

 

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She-Defense Workout 3

Summary: Simply learning how to move is one of the best defenses. This workout is designed to build muscle memory in order to react in an attack. All the while, you will get an excellent workout while increasing your confidence when facing the world. Become your own greatest protector.

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Advice: First Preform and Repeat Video #3 Ground Defense

Routine: 40 Minutes[/dropdown_box]

 

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Lessons

Group Class: La Jolla Sports Club Thursdays @ 4:00 http://www.lajollasportsclub.com/

Private or Semi-Private Lessons: Available by Appointment