Body Aligned Pilates

Comprehensive Pilates Teacher Training in Tampa, FL | 2026 Enrollment Open

Wed, 15 Apr 2026 19:07:03 GMT

Train in person in Tampa, FL through a 450-hour comprehensive Pilates certification program with weekly mentorship, hands-on learning, and real teaching practice.

One-on-one mentorship opportunity available
for the right candidate(s) (max 2).

The comprehensive Pilates Teacher Training course consists of a total of 450 hours. You are required to attend all sessions in person and complete all required hours in order to complete the course. In 2026, the in-person seminars will be held on a weekday as a recurring 3-hour appointment.

Tuition: $7,000. A $1,000 deposit is required, of which $500 is non-refundable. The balance can be paid monthly over 6 months or over an alternative term mutually agreed upon.

The course includes:

Training to teach on all Pilates apparatus (Mat, Reformer, Trapeze Table, Chair, Ladder Barrel and Spine Corrector)
Mentorship with Natalie on a weekly basis
Checkoffs and mini-tests
Year-end review and Q&A
Opportunity to start teaching after Module 1 is completed
Training manual
Final exam

Hours to be completed prior to the final exam:

80 observation hours (20 online hours on an approved platform)
100 practice hours (50 self-practice and 50 being instructed by a certified instructor)
100 teaching hours

Prerequisites:

A minimum of 25 hours of Pilates practice on the equipment, either in the form of private sessions or group classes. Anatomy class is highly recommended.

Ready to learn more? Visit our Pilates Teacher Training page for full program details and enrollment information.

How Often Should You Cold Plunge, Sauna, or Do Red Light Therapy? A Tampa Guide

Fri, 03 Apr 2026 10:00:32 GMT

The Honest Answer: It Depends (But Here Are Real Starting Points)

Walk into any wellness facility and you will hear wildly different advice about how often to use recovery therapies. Some places say come every day. Others say once a week is plenty. The truth is somewhere in between, and the right answer depends on what you are actually trying to accomplish.

At Body Aligned in Tampa Heights (405 E. Oak Avenue), we would rather give you a realistic schedule you will actually stick with than an ambitious plan that falls apart after two weeks. Here is what the research says about frequency for each recovery modality, what we have observed working with clients in Tampa, and where the science still has gaps.

Cold Plunge Frequency: How Many Times Per Week?

Most research on cold water immersion uses protocols of 2 to 4 sessions per week. A 2022 meta-analysis published in the British Journal of Sports Medicine found that regular cold water exposure was associated with reduced muscle soreness and faster perceived recovery after exercise.

For practical purposes, here is what tends to work:

Just starting out: 1 to 2 sessions per week at 50 to 59 degrees for 1 to 3 minutes. Your body needs time to adapt to the cold stress response. Jumping straight to daily sessions usually leads to people quitting entirely.

Consistent users: 2 to 3 sessions per week. This is the sweet spot for most people who use the cold plunge for general recovery and stress management.

Athletes in heavy training: 3 to 4 sessions per week, timed carefully. If you are doing strength training and trying to build muscle, cold plunging immediately after lifting may blunt some of the hypertrophy response. We covered this research in detail in our post-workout recovery guide.

One thing worth noting: there is no strong evidence that daily cold plunging is harmful for healthy adults, but there is also no evidence that daily provides meaningfully better results than 3 times per week. More is not always more.

If you are new to cold exposure, our guide to your first cold plunge breaks down exactly what to expect at our Tampa Heights location on Oak Avenue.

Infrared Sauna Frequency: Finding Your Schedule

The most-cited sauna research comes from Finland, where a long-term study published in JAMA Internal Medicine followed over 2,000 men and found that those who used a sauna 4 to 7 times per week had significantly better cardiovascular outcomes than those who used it once per week. That study looked at traditional Finnish saunas, not infrared, but the general principle of "more frequent use correlates with better outcomes" is worth noting.

Infrared saunas operate at lower temperatures (typically 120 to 135 degrees) than traditional saunas, which means recovery between sessions is generally easier. Here is a reasonable framework:

Beginners: 1 to 2 sessions per week for 15 to 20 minutes. Start on the lower end of temperature settings and work up.

Regular users: 3 to 4 sessions per week for 20 to 30 minutes. This is where most people in our Tampa Heights studio land once they have been using infrared sauna consistently for a month or more.

Daily use: Some people do use infrared sauna daily, and there is no strong evidence against it for healthy adults. But if you are feeling drained or dehydrated after sessions, that is your body telling you to scale back.

The key difference between infrared and traditional sauna frequency is the recovery demand. Because infrared saunas create less total heat stress, you can generally use them more frequently without feeling wiped out. We compared the two approaches in detail in our infrared sauna vs. traditional sauna comparison.

Hydration matters here. The Cleveland Clinic recommends drinking at least 2 to 4 glasses of water after each sauna session, and you should be well-hydrated before stepping in.

Red Light Therapy Frequency: The Most Forgiving Schedule

Red light therapy (also called photobiomodulation) is probably the most flexible modality when it comes to frequency. Because it does not create significant thermal or cold stress on the body, the recovery demand between sessions is minimal.

General wellness: 3 to 5 sessions per week for 10 to 15 minutes per target area.

Targeting specific concerns (joint pain, skin health, muscle recovery): Daily use is generally considered safe. A review published in the Journal of Photochemistry and Photobiology found that many clinical studies use daily protocols for 4 to 12 weeks with no reported adverse effects.

Maintenance: 2 to 3 sessions per week once you have seen the results you are looking for.

The catch with red light therapy is that results tend to be cumulative and gradual. Missing a session here and there will not set you back, but irregular use over weeks means you probably will not notice much difference. Consistency at a moderate frequency beats sporadic intense use every time.

We broke down the research and the limitations in our deep dive on whether red light therapy actually works.

Salt Therapy Frequency: A Different Category

Salt therapy (halotherapy) works differently from the other recovery modalities at our Tampa Heights facility on Oak Avenue. It is a respiratory and skin-focused treatment rather than a musculoskeletal recovery tool, so the frequency recommendations come from a different evidence base.

Respiratory support (allergies, sinus issues, mild asthma): 2 to 3 sessions per week for the first 3 to 4 weeks, then 1 to 2 sessions per week for maintenance. A study in the International Journal of COPD found that consistent halotherapy sessions over several weeks showed improvements in respiratory symptoms.

General wellness and relaxation: 1 to 2 sessions per week.

During allergy season: Tampa's allergy seasons, especially oak pollen in spring and ragweed in fall, are when many of our clients increase their salt therapy frequency temporarily. The year-round humidity here does not help either.

Our salt therapy post covers how halotherapy fits into a respiratory wellness plan for Tampa residents dealing with seasonal allergies and breathing issues.

Building a Realistic Weekly Schedule

Here is the part where most wellness blogs give you a picture-perfect schedule that nobody actually follows. Instead, here are three realistic tiers based on how much time you can actually commit:

Tier 1: One to two visits per week (great starting point). Pick one or two modalities that match your biggest goal. If recovery from workouts is the priority, alternate between cold plunge and infrared sauna. If respiratory health is the focus, salt therapy plus red light is a solid combination. Once a week is still worth it, and you will see benefits over time.

Tier 2: Three visits per week (solid routine). This is where you can start combining modalities in a single visit. A common pattern we see at Body Aligned: infrared sauna followed by cold plunge (contrast therapy) on one day, red light therapy on another, and a mix-and-match day based on how you feel. Our contrast therapy guide explains the hot-to-cold protocol in detail.

Tier 3: Four to five visits per week (dedicated routine). At this level, you are rotating through modalities and can follow something close to what we outlined in our recovery protocol stacking guide. Just make sure you are not forcing sessions when your body is telling you to rest.

For all three tiers, the most important thing is showing up consistently rather than doing marathon sessions sporadically.

Where the Research Still Has Gaps

We want to be straightforward about what the science does and does not tell us yet.

There are no large-scale studies that specifically test the optimal weekly frequency for combining cold plunge, infrared sauna, red light therapy, and salt therapy together. Most research examines each modality by itself, and the studies that do exist vary widely in protocol (temperature, duration, timing, and population).

The frequency recommendations in this post are based on the best available individual studies for each therapy, combined with what we have observed working with clients in Tampa Heights. Individual responses vary quite a bit. Some people feel great with daily cold plunging while others do better with twice a week.

If something is not working for you at a given frequency, the answer is usually to adjust rather than push through.

Frequently Asked Questions

Is it better to do recovery therapies in the morning or evening?

There is no definitive research saying one time of day is universally better. Cold plunging in the morning can feel energizing due to the norepinephrine release, while infrared sauna in the evening may support sleep through the post-session body temperature drop. Most clients at our Tampa Heights location find that the best time is simply the time they will actually show up consistently.

Can I do multiple recovery therapies in one visit?

Yes, and many people do. The most popular combination at Body Aligned is infrared sauna followed by cold plunge (contrast therapy). You can also add red light therapy before or after. A single visit combining two to three modalities can be done in about 45 to 60 minutes at 405 E. Oak Avenue. Just stay hydrated and pay attention to how your body responds.

How long before I notice results from a consistent schedule?

This varies by modality and by person. Cold plunge benefits like improved mood, alertness, and reduced soreness tend to be noticeable within the first few sessions. Infrared sauna and red light therapy benefits often take 2 to 4 weeks of consistent use to become apparent. Salt therapy for respiratory issues typically shows improvement after 6 to 10 sessions.

Should I take rest days from recovery therapies?

Rest days are not strictly necessary for gentler therapies like red light and salt therapy. For cold plunge and sauna, taking at least one or two days off per week is a reasonable approach, especially when you are starting out. Your body adapts to stress during rest, not during the stress itself.

What if I can only come once a week?

A single weekly session of any recovery modality is better than none, and you will still see some benefits over time. If you can only make it once, consider combining modalities in that visit. A sauna-to-cold-plunge contrast session followed by 10 minutes of red light therapy covers a lot of ground in about an hour.

Ready to Build Your Recovery Schedule?

If you are in the Tampa Heights area and want help figuring out the right frequency for your goals, stop by Body Aligned at 405 E. Oak Avenue. You can also book a session online to get started. We will help you put together a schedule that fits your life rather than an idealized plan that collects dust.

Post-Workout Recovery in Tampa: What Actually Helps (and What Is Just Hype)

Tue, 31 Mar 2026 10:00:52 GMT

You just finished a tough workout. Maybe it was legs at the gym, a long run through Bayshore, or a CrossFit class that left you questioning your life choices. Now what?

Most people grab a protein shake and call it good. But if you have been training consistently, you have probably noticed that what you do after your workout matters just as much as the workout itself. Soreness that lingers for days, joints that feel stiff, energy that tanks by mid-afternoon. These are all signs that your recovery is not keeping up with your training.

At Body Aligned's Recovery Room on 405 E. Oak Avenue in Tampa Heights, we see this all the time. People who train hard but do not recover well end up stuck on a plateau or, worse, injured. Here is what the research says about post-workout recovery, which methods actually have evidence behind them, and how to put together a routine that works.

Why Recovery Is Not Optional

This is not just wellness talk. The science is clear: your body does not get stronger during a workout. It gets stronger during recovery. According to the Cleveland Clinic , exercise creates controlled damage to muscle fibers. The repair process that follows is what builds strength, endurance, and resilience. If you cut that process short by training again before you have recovered, you get diminishing returns at best and overtraining injuries at worst.

The American College of Sports Medicine has consistently emphasized that recovery is a trainable variable, not just passive rest. Meaning the quality and type of recovery you do can directly impact how quickly you bounce back and how much you gain from each training session.

For people training in Tampa specifically, there is an additional factor: heat and humidity. Working out in Florida's climate puts extra stress on your body. You lose more fluids, your heart rate runs higher, and your muscles may take longer to recover compared to training in cooler environments. That makes intentional recovery even more relevant here.

Cold Plunge After a Workout: What the Research Shows

Cold water immersion is probably the most studied recovery method for athletes, and the evidence is genuinely encouraging. A meta-analysis published by the National Library of Medicine found that cold water immersion after exercise significantly reduced delayed onset muscle soreness (DOMS) compared to passive recovery.

The mechanism is straightforward. Cold water causes your blood vessels to constrict, which helps reduce swelling and inflammation in muscles that just took a beating. When you get out, blood flow increases as your body warms back up, helping flush metabolic waste from the tissues.

At Body Aligned, our cold plunge is kept at a consistent temperature, which matters more than most people realize. A cold shower varies in temperature, and your body adapts to it quickly. A cold plunge at a controlled temperature provides a more consistent stimulus.

Most people do 2 to 5 minutes after a workout. You do not need to stay in for 10 minutes to get benefits. If you are new to cold plunging, even 1 to 2 minutes is a solid starting point. We have a whole post on what to expect during your first cold plunge if you want the full rundown.

One important caveat: some recent research suggests that cold immersion immediately after strength training may blunt some of the muscle-building adaptation. If your primary goal is hypertrophy (building muscle size), you may want to wait a few hours after your strength workout before doing a cold plunge, or save it for cardio and conditioning days. The research is not definitive on this yet, but it is worth knowing.

Infrared Sauna for Post-Workout Recovery

Heat therapy after exercise works on a different principle than cold. While cold reduces inflammation, heat increases blood flow, helps relax tight muscles, and may support the body's natural repair processes.

Our infrared sauna operates at 120 to 135 degrees Fahrenheit. Infrared saunas heat your body directly rather than heating the air around you, which means you get the benefits of heat therapy at a lower, more comfortable temperature than traditional saunas.

According to the Mayo Clinic , regular sauna use may help reduce muscle soreness, improve circulation, and support relaxation. For post-workout recovery specifically, the increased blood flow can help deliver nutrients to damaged muscle tissue and remove metabolic byproducts.

Many of our Tampa Heights clients use the infrared sauna on rest days or after lighter training sessions when they want to promote recovery without the intensity of a cold plunge. It is also a good option if you are dealing with chronic tightness or stiffness that does not seem to resolve on its own.

Red Light Therapy for Muscle Recovery

Red light therapy is newer to the recovery scene compared to heat and cold, but the research is catching up. According to the Cleveland Clinic , red and near-infrared wavelengths penetrate skin and are absorbed by mitochondria, increasing ATP (cellular energy) production. More cellular energy means your cells can repair and regenerate more efficiently.

For post-workout recovery, some studies have found that red light therapy may help reduce muscle soreness and support tissue repair when used consistently. It is not as immediately dramatic as a cold plunge (you will not feel a rush of endorphins), but the cellular-level effects build over time.

At Body Aligned, sessions run about 10 to 15 minutes. Some of our clients use red light therapy as a standalone post-workout recovery tool, while others add it to the end of a contrast therapy session (sauna followed by cold plunge) as a way to finish their recovery.

Combining Recovery Modalities: The Stack Approach

If you have the time, combining multiple recovery methods in a single visit is something many of our Tampa Heights regulars do. We wrote a full post on how to stack recovery therapies if you want the details, but here is the short version.

A common post-workout stack: 15 to 20 minutes in the infrared sauna, followed by 2 to 5 minutes in the cold plunge (that is contrast therapy ), then 10 to 15 minutes of red light therapy. Total time is about 45 to 60 minutes.

Is this proven to be better than any single modality on its own? The research on combined protocols is still limited. But the individual mechanisms make sense together: heat to increase blood flow and relax muscles, cold to reduce inflammation, and light to support cellular repair. And many of our clients say the full stack leaves them feeling noticeably better than any single therapy alone.

We also offer salt therapy in our Recovery Room. It targets respiratory health rather than muscle recovery, but if you train outdoors in Tampa and deal with allergies or congestion, it can be a useful addition to your recovery visit.

The Honest Reality About Recovery

Here is what we are not going to tell you: that recovery therapies will magically erase a bad training program. If you are overtraining, under-sleeping, eating poorly, or ignoring pain signals, no amount of cold plunging or sauna time will fix that.

Recovery therapies work best as one piece of a bigger picture. Sleep is still the single most important recovery tool. Nutrition matters enormously. Hydration, especially in Tampa's heat, is non-negotiable. Stress management plays a role too.

What recovery therapies at Body Aligned can do is provide an additional layer of support that helps you bounce back faster between sessions. Think of it as recovery infrastructure. It does not replace the fundamentals, but it builds on top of them.

Building a Recovery Routine That Fits Your Life

Not everyone has time for a full recovery stack after every workout, and that is fine. Here are a few practical approaches based on what we see work for our Tampa Heights clients.

If you train 3 to 4 times per week, try adding one dedicated recovery session at the Recovery Room per week. Pick the day after your hardest training session. Even one session can make a noticeable difference in how you feel going into your next workout.

If you are training more seriously (5 to 6 days per week), two recovery sessions tend to be the sweet spot. Some people do a cold plunge after their hardest sessions and a sauna on rest days.

If you are dealing with a nagging injury or chronic soreness, more frequent visits may help, especially if you are combining modalities. Our team at 405 E. Oak Avenue can help you figure out what makes sense for your situation and budget.

The key is consistency over intensity. One recovery session per week for two months will do more for you than five sessions in one week followed by nothing.

Frequently Asked Questions

Should I do cold plunge or sauna first after a workout?

If you are doing both, most people start with the sauna and finish with the cold plunge. Warming up your muscles first and then cooling down helps create the contrast therapy vascular pumping effect that research supports for reducing inflammation. That said, some people prefer cold first and heat second, especially if they are primarily looking for the relaxation benefits of the sauna. Neither order is wrong, and you can experiment to see what your body responds to best.

Will cold plunging after a strength workout kill my gains?

This is a real question in the research right now. Some studies suggest that cold water immersion immediately after resistance training may slightly reduce the muscle-building response. The effect seems small, but if hypertrophy is your top priority, you might want to wait 2 to 4 hours after lifting before doing a cold plunge, or save cold plunges for your cardio and conditioning days. For general fitness and recovery, post-workout cold plunging still provides a net positive benefit for most people.

How soon after a workout should I start recovery?

For cold plunge specifically, within 30 to 60 minutes post-workout tends to be the window most supported by research for reducing soreness. For infrared sauna and red light therapy, the timing is more flexible. Same-day is ideal, but even next-day sessions provide recovery benefits. The most important thing is that you actually do it consistently, not that you hit a perfect timing window.

Can I use recovery therapies on rest days instead of workout days?

Absolutely. Many of our clients at Body Aligned do exactly this. Using the infrared sauna on a rest day is a great way to promote blood flow and relaxation without adding stress to your body. Red light therapy is equally effective on rest days. Cold plunges on rest days can help with general inflammation management. There is no rule that recovery has to happen immediately after a workout.

I am not an athlete. Is recovery therapy still worth it for me?

Yes. You do not need to be a competitive athlete to benefit from recovery therapy. Anyone who exercises regularly, has a physically demanding job, or just deals with the general aches of daily life can find value in these modalities. Many of our Tampa Heights clients are regular people who work out a few times a week and want to feel less sore and more mobile. You do not need to be training for a marathon to walk into our Recovery Room at 405 E. Oak Avenue.

What should I eat and drink around a recovery session?

Hydrate before you come in. This is especially important if you are doing the sauna, since you will sweat. Avoid a heavy meal right before your session, but a light snack an hour beforehand is fine. After your recovery session, focus on water or an electrolyte drink, plus a protein-rich meal within an hour or two. The same basic post-workout nutrition advice applies: hydrate, get protein, eat enough.

Ready to Make Recovery Part of Your Routine?

If you are training hard in Tampa and want to recover smarter, you can book time at Body Aligned's Recovery Room in Tampa Heights. We are at 405 E. Oak Avenue, and our cold plunge, infrared sauna, red light therapy, salt therapy, and contrast therapy are all in the same space.

Whether you want to try one recovery method or build a full post-workout stack, our team can help you figure out what works for your training and your goals.

The Complete Recovery Protocol: How to Stack Cold Plunge, Sauna, and Red Light Therapy

Sat, 28 Mar 2026 10:00:03 GMT

Most people who come to Body Aligned's Recovery Room try one thing first. Maybe it is the cold plunge because a friend told them about it. Or the infrared sauna because they read an article. But eventually, the same question comes up: can I do more than one of these in the same visit, and does the order matter?

The short answer is yes and yes. Combining recovery modalities in a deliberate sequence is something athletes and physical therapy practitioners have been doing for a long time. At our Recovery Room on 405 E. Oak Avenue in Tampa Heights, we have everything in one space specifically so you can build a multi-service recovery session without driving across town.

Here is what we know about stacking these therapies, what the research supports, and a few different ways to structure a session based on your goals.

Why Combining Therapies May Work Better Than One Alone

The idea behind combining recovery modalities is straightforward: each therapy targets your body differently, and using them together may produce a more complete recovery response than any single one on its own.

The Cleveland Clinic's research on contrast therapy shows that alternating between heat and cold creates a vascular pumping effect. Heat causes blood vessels to dilate, increasing blood flow. Cold causes them to constrict. This alternation may help move inflammation out of tissues and deliver fresh, oxygenated blood more efficiently than either temperature alone.

When you add red light therapy to the mix, you are introducing a cellular-level component. According to the Cleveland Clinic , red and near-infrared light wavelengths are absorbed by mitochondria, boosting ATP (cellular energy) production. The theory is that combining temperature-based recovery with light-based cellular support covers more ground than either approach separately.

Does the research prove that this combination is definitively better? Not conclusively. Most studies have examined these therapies individually rather than as a combined protocol. But the individual mechanisms are well-understood, and the logic of addressing both circulatory recovery and cellular recovery in the same session is sound.

A Practical Recovery Stack for Body Aligned's Recovery Room

There is no single "correct" order that works for everyone, but here is a protocol that many of our Tampa Heights clients use and that aligns with what we see recommended in sports recovery literature.

Start with the infrared sauna for about 15 to 20 minutes. Our infrared sauna operates at 120 to 135 degrees Fahrenheit, which is lower than a traditional sauna but still enough to raise your core temperature, increase blood flow, and loosen up muscles and joints. You can read more about how infrared saunas differ from traditional ones in our infrared sauna post .

Follow that with a cold plunge for 2 to 5 minutes. After the sauna has opened up your blood vessels and warmed your tissues, the cold triggers a sharp constriction response. This is contrast therapy in action, and it is the combination that research most directly supports for reducing inflammation and improving circulation. If you are new to the cold plunge , start on the shorter end.

Finish with red light therapy for 10 to 15 minutes. By this point, your circulation has been ramped up by the hot-cold cycle, and your body is in a recovery-primed state. Red light therapy targets cellular repair and may help reduce residual inflammation. It is also the most relaxing part of the protocol, which makes it a good way to wind down.

Some people prefer to start with red light therapy before the sauna, especially if they are using it for a specific area like a sore shoulder or knee. There is no research suggesting one order is dramatically better than the other, so feel free to experiment and see what feels right for your body.

What About Salt Therapy in the Stack?

We also offer salt therapy in our Recovery Room, and some clients add it to their recovery stack, particularly if they are dealing with congestion or allergies.

Salt therapy works differently from the temperature and light-based modalities. It targets your respiratory system by dispersing microscopic salt particles that you breathe in during the session. If you are someone who deals with Tampa's year-round allergy situation (and let us be honest, that is most of us), adding a salt therapy session before or after your hot-cold-light protocol can be a nice addition.

There is no research specifically on combining salt therapy with contrast therapy and red light in a single session. We mention it here because our clients ask about it, and since all of these services are available in the same space at 405 E. Oak Avenue, it is practical to combine them.

The Honest Research Gap

We include this section in every Recovery Room blog post because we believe in being straightforward about what the science does and does not support.

The research on individual modalities like cold water immersion, heat therapy, and red light therapy is solid and growing. The research on contrast therapy (hot plus cold) is also supported, particularly for reducing muscle soreness and inflammation.

What is less established is research on the specific three-way or four-way combination of sauna plus cold plunge plus red light therapy plus salt therapy as a single protocol. Most studies look at one or two modalities at a time. The idea that "stacking" all of them creates a multiplied effect is logical based on the individual mechanisms, but it has not been proven in clinical trials as a combined protocol.

What we can say is this: each component has research supporting its individual benefits, the combination does not appear to carry any additional risks for healthy individuals, and many of our clients report feeling significantly better after a full stack than after a single service.

That is an honest assessment. We are not going to tell you this is a scientifically proven super-protocol, because that would be getting ahead of the evidence.

Who Gets the Most Out of a Full Recovery Stack?

Based on what we see at Body Aligned, the people who tend to benefit most from combining multiple recovery modalities include athletes and regular gym-goers dealing with muscle soreness and wanting to reduce recovery time between training sessions. People managing chronic stiffness or joint discomfort also tend to appreciate the combination of heat, cold, and light.

If you work a physically demanding job or spend long hours at a desk (both of which take a toll on your body in different ways), a regular recovery stack can help reset tension patterns. And anyone dealing with Tampa's heat and humidity who just wants to feel physically reset tends to enjoy the experience.

That said, a full stack is not necessary to get benefits. If you only have time for one service, that is still worth doing. The stack is for people who want to maximize their recovery session and have the time to invest.

How Often Should You Do a Full Protocol?

For most people, one to two full recovery stack sessions per week is a realistic and effective schedule. Some of our Tampa Heights clients who are training heavily do three sessions per week, but that is the upper end of what most people need.

If you are just starting out, we actually recommend trying each modality individually first so you know how your body responds to each one. Once you are comfortable with the cold plunge, sauna, and red light therapy on their own, combining them into a single session is a natural next step.

The total time for a full stack is roughly 45 to 60 minutes depending on how long you spend on each component. That is a meaningful time commitment, so building it into your weekly routine the same way you would schedule a workout tends to help with consistency.

Frequently Asked Questions

Do I have to do all three therapies, or can I just do two?

Absolutely, you can do any combination. Sauna plus cold plunge (contrast therapy) is the most popular two-modality combo and the one with the most research behind it. Cold plunge plus red light therapy is another common pairing for people focused on muscle recovery and inflammation. There is no requirement to do all three every time.

What should I eat or drink before a recovery session?

Stay hydrated. Drink water before you come in, especially if you are doing the sauna. Avoid eating a large meal right before your session since the heat and cold can be uncomfortable on a full stomach. A light snack an hour or so before is fine. Bring a water bottle to sip between modalities.

Is there anyone who should not do a full recovery stack?

If you have a heart condition, uncontrolled high blood pressure, are pregnant, or have an active infection, talk to your doctor before doing contrast therapy or a full recovery stack. The rapid temperature changes from sauna to cold plunge can put stress on your cardiovascular system, which is fine for healthy individuals but may not be appropriate for everyone. Our team at Body Aligned in Tampa Heights can help you figure out which services are right for your situation.

Can I do a recovery stack on the same day as a workout?

Yes, and many of our clients do. Post-workout is actually one of the most common times people come in for a full stack. The combination of heat, cold, and light may help reduce delayed onset muscle soreness (DOMS) and speed up the recovery process. Some people come in within an hour of their workout, while others prefer later in the day. Both approaches work.

How is this different from just taking a hot shower then a cold shower at home?

The main differences are intensity and specificity. Our infrared sauna heats your body from the inside out at controlled temperatures, which is a fundamentally different experience from hot water hitting your skin. The cold plunge maintains a consistent temperature throughout (unlike a shower that warms up as your hot water heater kicks in). And red light therapy is not something you can replicate at home without specialized equipment. A hot-cold shower is better than nothing, but it is not the same as a controlled recovery protocol.

I have never done any of these before. Can I still try a full stack?

You can, but we generally recommend starting with one modality at a time, especially the cold plunge, which can be intense for first-timers. Come in and try the infrared sauna first, then add the cold plunge on your next visit, and build up from there. That way you know how your body responds to each one before combining them. Our team at 405 E. Oak Avenue in Tampa Heights is happy to walk you through everything.

Ready to Build Your Recovery Routine?

If you want to try stacking recovery therapies, you can book time at Body Aligned's Recovery Room in Tampa Heights. We are at 405 E. Oak Avenue, and all of our recovery services are in the same space, so building a custom stack is straightforward.

Whether you start with a single service or go for the full protocol, our team can help you figure out what makes sense for your body and your goals.

Red Light Therapy: Does It Actually Work? What the Research Shows

Tue, 24 Mar 2026 10:00:05 GMT

You have probably seen red light therapy marketed as a fix for everything from wrinkles to chronic pain to hair loss. The claims can sound too good to be true, and honestly, some of them are. But the therapy itself is not snake oil. There is real science behind it, and there are also real limitations that most wellness websites will not tell you about.

At Body Aligned's Recovery Room on 405 E. Oak Avenue in Tampa Heights, we offer red light therapy alongside our other recovery services. But before you book a session, let us walk you through what the research actually supports, where the evidence gets thin, and what a session looks like in practice.

How Red Light Therapy Works (The Simple Version)

Red light therapy uses specific wavelengths of red and near-infrared light, typically between 630 and 880 nanometers, to penetrate your skin and reach the cells underneath. According to the Cleveland Clinic , these wavelengths are absorbed by mitochondria, the part of your cells responsible for producing energy.

When mitochondria absorb this light, they ramp up production of adenosine triphosphate (ATP), which is essentially cellular fuel. More ATP means your cells have more energy for repair, regeneration, and fighting inflammation.

That is the core mechanism. It is not magic. It is photobiology, and it has been studied since the 1960s when researchers first noticed that certain light wavelengths could stimulate cell growth.

The important thing to understand is that red light therapy works at a cellular level. You will not feel much during a session beyond mild warmth, but the activity happening beneath your skin is measurable.

What the Research Actually Supports

Here is where we get honest about what the science says and what it does not.

The strongest evidence for red light therapy falls into a few categories. A review published by the National Institutes of Health found that red and near-infrared light therapy showed significant benefits for skin rejuvenation, wound healing, and reducing inflammation.

For skin health specifically, multiple studies have shown that red light therapy can stimulate collagen production and improve skin texture over time. A study in the journal Photomedicine and Laser Surgery found measurable improvements in skin complexion and collagen density after 30 sessions of red light therapy.

For pain and inflammation, the evidence is also encouraging. The Cleveland Clinic notes that research supports red light therapy for conditions like joint pain, muscle soreness, and certain types of inflammation. Athletes and physical therapy patients have been using it as a recovery tool for years.

For wound healing, the research is arguably the most established. Hospitals have used red and near-infrared light therapy to help with post-surgical healing and chronic wound management.

Where things get shakier is with claims about significant weight loss, dramatic hair regrowth, or curing chronic diseases. Some preliminary studies show promise in these areas, but the evidence is nowhere near as strong as it is for skin, pain, and healing.

What Red Light Therapy Will Not Do

We think this section matters just as much as the benefits list, because unrealistic expectations lead to disappointment.

Red light therapy will not cause meaningful weight loss on its own. It will not eliminate deep wrinkles overnight. It is not a replacement for medical treatment if you have a serious health condition. And one session will not produce dramatic results.

The Mayo Clinic recommends approaching light-based therapies with realistic expectations and ideally under the guidance of a healthcare provider, especially if you are managing a specific condition.

Most of the research showing positive results involved consistent treatment over weeks or months. If someone tells you that one red light therapy session will change your life, that is marketing, not science.

The Honest Research Gap

Here is something you will not find on most red light therapy websites: the research, while promising, has limitations.

Many studies use small sample sizes. Protocols vary widely between studies, making direct comparisons difficult. There is still no universal consensus on the ideal wavelength, duration, or frequency for different conditions. And most studies have been conducted over relatively short time periods.

Does that mean red light therapy does not work? No. It means the research is still catching up to the enthusiasm. The cellular mechanisms are well-understood, and the results for skin health, pain reduction, and wound healing are consistently positive across studies. But anyone telling you the science is completely settled on every claimed benefit is overselling it.

We would rather you walk into our Recovery Room at 405 E. Oak Avenue with accurate expectations than have you feel let down after a few sessions.

What a Red Light Therapy Session Looks Like at Body Aligned

Our Recovery Room in Tampa Heights features the HaloRed device, which delivers red and near-infrared wavelengths at clinically studied intensities. Here is what a session actually involves.

You will check in and head to the Recovery Room. Sessions run about 10 to 20 minutes depending on your goals. You will stand or sit near the red light panels wearing minimal clothing so more of your skin is exposed to the light. We provide eye protection since you should not stare directly into the panels.

The experience itself is low-key. You will feel gentle warmth but nothing intense. There is no UV radiation involved, so this is not a tanning bed and there is no risk of sunburn. Most people find the sessions relaxing, and some of our Tampa Heights regulars pair red light therapy with a cold plunge session or time in the infrared sauna as part of a full recovery routine.

If you have been reading about contrast therapy , adding red light before or after a hot-cold cycle is something several of our clients do regularly.

How Many Sessions Before You See Results?

This depends on what you are trying to address. Based on the available research and what we see with our clients:

For skin improvements like texture and tone, most people start noticing changes after about 8 to 12 sessions done 2 to 3 times per week. That is roughly a month of consistent use.

For muscle recovery and soreness, some people feel a difference after just a few sessions, especially when combined with other recovery methods like our cold plunge or infrared sauna.

For more stubborn concerns like joint pain or inflammation, a longer commitment of 8 to 12 weeks with regular sessions tends to produce the most noticeable results.

The key word in all of this is consistency. Sporadic sessions are unlikely to produce the results that clinical studies have shown with regular protocols.

Combining Red Light Therapy with Other Recovery Services

One advantage of doing red light therapy at Body Aligned instead of buying a home device is access to complementary recovery tools in the same space.

Our Recovery Room also offers cold plunge pools, infrared sauna, contrast therapy, and salt therapy. Many of our Tampa Heights clients build a recovery stack that might look something like: 15 minutes in the infrared sauna, followed by a cold plunge, then 10 to 15 minutes of red light therapy.

There is some early research suggesting that combining modalities may enhance overall recovery benefits, though this area needs more study. At the very least, having everything in one location makes it practical to try different combinations and find what works for your body.

One combination worth highlighting specifically: red light therapy and salt therapy work together more often than most people expect. At Body Aligned, the salt therapy booth is a separate space from the private room where the cold plunge and infrared sauna are located. This means salt therapy can run at the same time as red light therapy -- and in practice, that is exactly what happens in the vast majority of sessions. Many clients who book red light therapy end up doing salt therapy simultaneously, and the combination tends to amplify the overall wellness benefits of both. Standalone salt sessions are available, but the natural pairing happens given how the Recovery Room is set up.

Frequently Asked Questions

Is red light therapy the same as a tanning bed?

No, and this is an important distinction. Tanning beds emit ultraviolet (UV) radiation, which can damage skin and increase cancer risk. Red light therapy uses completely different wavelengths (red and near-infrared) that do not contain UV radiation. You will not get a tan, and you will not get a sunburn. The Cleveland Clinic confirms that red light therapy does not carry the same risks as UV-based treatments.

Can I do red light therapy if I am taking medications?

Most medications are fine, but some can make your skin more sensitive to light. These include certain antibiotics like tetracycline, topical retinoids, and some anti-inflammatory drugs. If you are on any photosensitizing medications, check with your doctor before starting sessions. When you visit Body Aligned in Tampa Heights, let our team know about any medications so we can adjust your session if needed.

How does red light therapy compare to infrared saunas?

They work differently. Red light therapy targets cells directly with specific light wavelengths to boost cellular energy and repair. Infrared saunas use infrared heat to raise your body temperature and promote sweating. Think of red light as a cellular-level treatment and infrared sauna as a whole-body heat therapy. We offer both in our Recovery Room, and many clients use them together. You can read more in our post on infrared sauna vs. traditional sauna .

Is one red light therapy session enough to feel a difference?

Honestly, probably not for most goals. While some people report feeling more relaxed or having reduced soreness after a single session, the research-backed benefits for skin health, pain reduction, and inflammation require consistent sessions over several weeks. We recommend committing to at least 8 to 12 sessions before evaluating your results.

Can I combine red light therapy with cold plunge or contrast therapy?

Absolutely. Many of our clients at Body Aligned do exactly this. A common routine is infrared sauna followed by cold plunge (that is contrast therapy ) and then red light therapy to finish. There is no research suggesting these modalities interfere with each other, and some early studies suggest combining recovery methods may enhance overall benefits. Our Recovery Room on 405 E. Oak Avenue in Tampa Heights has everything in one space to make this easy.

Is red light therapy safe during pregnancy?

There is limited research on red light therapy specifically during pregnancy. While no harmful effects have been documented, we recommend talking to your OB-GYN before starting any new wellness treatment during pregnancy. Your doctor can give you personalized guidance based on your specific situation.

Ready to Try It?

If you want to see what red light therapy feels like for yourself, you can book a session at Body Aligned's Recovery Room in Tampa Heights. We are at 405 E. Oak Avenue, and you do not need any prior experience with recovery therapies to get started.

Whether you come for just red light or want to combine it with cold plunge, infrared sauna, or salt therapy, our team can help you figure out a routine that makes sense for your goals.

Contrast Therapy in Tampa: Why Hot + Cold Recovery Actually Works

Fri, 20 Mar 2026 10:00:26 GMT

If you've heard of contrast therapy but aren't totally sure what it is, you're in good company. It's one of those recovery methods that sounds simple enough — go hot, then go cold, repeat — but most people have questions about why it works, whether it's backed by research, and what it actually feels like.

Here's the full breakdown, including what happens in your body during contrast therapy, what the science supports (and where it's still catching up), and exactly what a session looks like at Body Aligned's Recovery Room in Tampa Heights.

What Is Contrast Therapy, Exactly?

Contrast therapy is the practice of alternating between heat exposure and cold exposure in a deliberate, timed sequence. At the Recovery Room, that means moving between our infrared sauna and cold plunge — typically doing 2-3 full cycles in a single session.

The concept isn't new. Athletes have used hot-cold protocols for decades (think: ice baths after games followed by hot tubs). What's newer is the combination of infrared sauna technology with cold plunge tubs in a single recovery space — which is exactly what we built at Body Aligned.

The basic idea is straightforward: heat opens your blood vessels (vasodilation), cold constricts them (vasoconstriction), and the cycle between the two creates a pumping effect that moves blood, oxygen, and nutrients through your tissues more aggressively than either one alone. Think of it like a circulatory flush for your muscles.

The Science: What Research Actually Supports

Let's be honest about where the evidence stands, because contrast therapy sits in an interesting spot — widely used by athletes and physical therapists, but with research that's still evolving.

What has solid support:

The underlying mechanisms are well-established. The Cleveland Clinic explains that alternating between heat and cold creates a "vascular pumping" action that can help reduce swelling and promote circulation. This is the same principle behind contrast bath therapy, which physical therapists have used for years.

The Mayo Clinic has noted that heat therapy (including saunas) promotes circulation, muscle relaxation, and temporary pain relief. And separately, cold water immersion research supports its use for reducing muscle soreness and inflammation after exercise.

Where the research is still developing:

Direct studies on contrast therapy specifically (as opposed to heat-only or cold-only) are fewer, and many have small sample sizes. The existing research is promising — several studies show reduced perceived soreness and faster return to performance — but we're not yet at the point where you'll find a Mayo Clinic page saying "contrast therapy is definitively proven to do X."

The practical reality: Contrast therapy is used extensively in professional sports, physical therapy clinics, and recovery centers because practitioners and athletes consistently report meaningful results. The individual components (heat therapy and cold therapy) each have strong evidence behind them, and the combination appears to amplify the effect. Is it a guaranteed miracle? No. Does it work well enough that professional athletes, physical therapists, and recovery specialists use it regularly? Absolutely.

Who Benefits Most from Contrast Therapy?

Contrast therapy tends to be especially helpful for a few specific groups:

Athletes and regular exercisers — If you're training multiple days a week (CrossFit, running, cycling, lifting, or any sport), contrast therapy helps reduce the accumulated inflammation and soreness that slows your recovery between sessions. Many of our Tampa clients use it as part of their weekly training routine.

People dealing with chronic soreness or stiffness — If you wake up achy, have a desk job that leaves you tight, or deal with persistent muscle tension, the circulatory flush from contrast therapy can provide real relief. It's not a cure for underlying conditions, but many people find it makes a meaningful difference in how they feel day to day.

Weekend warriors — You played pickup basketball on Saturday and can barely walk on Monday. Sound familiar? A contrast therapy session can accelerate your bounce-back from those occasional intense efforts that your body isn't fully conditioned for.

Anyone dealing with Tampa's heat and humidity — Training in Tampa's climate creates extra recovery demands on your body. The cold plunge component of contrast therapy is especially appealing when you've spent the day fighting 95-degree heat.

Who should check with a doctor first: If you have cardiovascular conditions, uncontrolled high blood pressure, are pregnant, or have Raynaud's disease, talk to your healthcare provider before trying contrast therapy. The rapid temperature changes create real physiological stress, and it's not appropriate for everyone. At Body Aligned, we ask about your health history and may require physician clearance for certain conditions.

What a Contrast Therapy Session Looks Like at Body Aligned

Here's exactly what happens when you come in for contrast therapy at the Recovery Room , located at 405 E. Oak Avenue in Tampa Heights:

Check-in and setup (5 minutes): You'll arrive, we'll chat about any health concerns or goals for the session, and you'll change into your swimsuit in our private changing area. We'll make sure you're hydrated and ready to go.

Round 1 — Infrared sauna (10-15 minutes): You'll start in the infrared sauna, set between 120-135°F. The infrared heat penetrates into your muscles and gets your circulation moving. By the end of this round, you'll be sweating and your blood vessels will be fully dilated.

Round 1 — Cold plunge (1-3 minutes): You'll move directly to the cold plunge tub (45-55°F). The temperature contrast is intense but manageable — and this is where the vascular pumping action kicks in. Your blood vessels constrict, pushing blood back toward your core and flushing metabolic waste from your muscles.

Rounds 2-3 — Repeat the cycle: Most sessions involve 2-3 complete hot-cold cycles. Each round, you'll notice the transitions become easier as your body adapts to the contrast. Many clients say the second and third rounds feel significantly more comfortable than the first.

Cool down (5-10 minutes): After your final cycle, you'll have time to warm up naturally, rehydrate, and ease back into your day. Many clients add a red light therapy session afterward to target inflammation at the cellular level — the two complement each other well.

The whole experience takes about 45-60 minutes, and most people leave feeling energized, loose, and noticeably better than when they walked in.

Why Body Aligned Is One of the Few Places in Tampa Offering True Contrast Therapy

Here's something most people don't realize: true contrast therapy requires having both heat and cold modalities in the same space, accessible back-to-back with minimal transition time. A lot of places in Tampa offer cold plunges OR saunas, but very few have both in a single recovery room where you can move between them seamlessly.

That's exactly how we designed the Recovery Room at 405 E. Oak Avenue. The infrared sauna and cold plunge are steps apart, so you're not wrapping yourself in a towel and walking down a hallway between rounds. The quick transition matters — the faster you move from hot to cold, the stronger the vascular pumping effect.

We also offer salt therapy (halotherapy) in the same space, which pairs well with recovery sessions if you're dealing with respiratory issues or Tampa's relentless allergy season.

Frequently Asked Questions

How quickly should I move between hot and cold?

As quickly as you comfortably can — ideally under a minute. The faster the transition, the more pronounced the vascular response. At Body Aligned, the sauna and cold plunge are in the same room, so you can move between them in seconds. This is a big advantage over places where the hot and cold options are in separate areas.

How often should I do contrast therapy?

For most people, 1-3 sessions per week delivers the best results. If you're an athlete in heavy training, 2-3 times weekly is ideal. If you're using it for general wellness and stress relief, once a week can still make a noticeable difference. Consistency matters more than intensity — a regular weekly session will do more for you than sporadic intense sessions.

Is contrast therapy the same as just taking a hot shower then a cold one?

Not really. A hot shower doesn't raise your core temperature or promote vasodilation the way an infrared sauna does (the heat exposure is much longer and more intense). And a cold shower doesn't create the same vasoconstriction as full-body immersion in a cold plunge. The dedicated equipment makes a real difference in the physiological response.

Can I do contrast therapy if I have high blood pressure?

Talk to your doctor first. The rapid temperature changes can temporarily affect blood pressure, so medical clearance is important if you have hypertension. Some physicians approve modified protocols with less extreme temperatures or shorter durations. At Body Aligned, we require medical clearance for clients with cardiovascular conditions and can design gentler introductory sessions. Your safety always comes first.

What should I wear and bring?

Wear a swimsuit — whatever you're comfortable in. We have private changing areas. Bring flip-flops if you'd like (not required), and remove jewelry and watches before the sauna. We provide towels and water, so you don't need to bring much. Many clients bring headphones for the sauna portion.

I've already read about cold plunging and infrared saunas — is contrast therapy just doing both?

Essentially yes, but the key is the protocol — the timing, sequence, and number of cycles matter. Just doing a sauna session and then a cold plunge at some point later in the day isn't the same as a structured contrast therapy session where you alternate back-to-back multiple times. The rapid, repeated transition is what creates the enhanced circulatory response. Check out our guides on cold plunging and infrared saunas for more on each individual modality.

Ready to Try Contrast Therapy?

If you've been curious about contrast therapy — or if you've tried cold plunging or infrared sauna separately and want to take your recovery to the next level — the Recovery Room at Body Aligned has everything you need in one space. We're at 405 E. Oak Avenue in Tampa Heights .

Book a contrast therapy session or call us with questions. Whether it's your first time or you're a regular, we'll help you get the most out of every session.

Body Aligned's Recovery Room offers contrast therapy , cold plunge , infrared sauna , red light therapy , and salt therapy — all in one location in Tampa Heights.

Infrared Sauna vs. Traditional Sauna: Which Is Better for Recovery?

Mon, 16 Mar 2026 10:00:38 GMT

If you're trying to decide between an infrared sauna and a traditional sauna for recovery, you're not alone — it's one of the most common questions we get at the Recovery Room. And honestly, the answer isn't as straightforward as most websites make it seem.

Here's the real comparison, including what the research actually supports, where the evidence is still thin, and why we chose infrared for our Recovery Room at Body Aligned in Tampa Heights.

The Basic Difference: How Each One Heats Your Body

Before we get into benefits, it helps to understand what's actually happening in each type of sauna, because they work in fundamentally different ways.

Traditional saunas heat the air around you — usually to somewhere between 170-200°F. You sit in a very hot room (often with steam from water poured over heated rocks), and the hot air warms your body from the outside in. It's intense. Your heart rate climbs, you sweat heavily, and for many people it feels like a serious endurance event.

Infrared saunas skip the hot room entirely. Instead, they use infrared light waves to heat your body directly — similar to how sunlight warms your skin, but without UV radiation. The room temperature sits much lower, typically 120-140°F, but the infrared energy penetrates into your tissues. You still sweat (a lot, actually), but the experience feels gentler because you're not breathing superheated air.

The practical difference? Most people can comfortably stay in an infrared sauna for 30-45 minutes, while traditional saunas often become uncomfortable after 15-20 minutes. That matters for recovery, because longer sessions mean more time for the therapeutic effects to work.

What the Research Actually Says About Sauna Recovery Benefits

Here's where we want to be straight with you — there's a lot of marketing noise around saunas, and the science is more nuanced than most wellness blogs admit.

What both types do well (with solid evidence):

Both infrared and traditional saunas increase your heart rate and blood flow, which is the primary mechanism behind their recovery benefits. The Mayo Clinic has noted that sauna bathing is associated with reduced muscle soreness, improved circulation, and temporary pain relief. A review published in Mayo Clinic Proceedings found associations between regular sauna use and cardiovascular benefits, reduced inflammation, and improved recovery markers.

Where infrared may have an edge:

The Cleveland Clinic reports that infrared saunas may offer some advantages for people who can't tolerate extreme heat — the lower air temperature makes sessions more accessible while still producing a deep sweat. Some research suggests the infrared wavelengths penetrate deeper into muscle tissue than convective heat alone, which could mean better targeted relief for sore muscles and joints.

The honest gap in the research:

Here's what most comparison articles won't tell you: there aren't many high-quality studies that directly compare infrared vs. traditional saunas head-to-head for recovery outcomes. Most sauna research has been done on traditional Finnish saunas (particularly the large Finnish population studies), while infrared sauna research is newer and has smaller sample sizes. Both show benefits, but claiming one is definitively "better" than the other isn't supported by the current evidence.

What we can say: both types promote recovery through increased circulation and heat stress. The best sauna for you is the one you'll actually use consistently — and for many people, that's infrared because it's more comfortable.

Infrared vs. Traditional: A Practical Comparison

Rather than repeating temperature stats, here's what actually matters when you're choosing between the two:

Comfort and accessibility: Infrared wins for most people, especially beginners. The lower air temperature means you can breathe normally, stay in longer, and don't feel like you're suffocating. If you've tried a traditional sauna and thought "that's not for me," infrared is worth another shot.

Session length: Traditional sauna sessions typically run 10-20 minutes because the heat becomes overwhelming. Infrared sessions comfortably run 30-45 minutes. More time in the sauna generally means more circulatory benefit.

Sweat experience: You'll sweat in both. Traditional saunas produce surface-level sweat quickly due to the extreme air temperature. Infrared saunas produce a deeper, slower sweat that many people describe as "more thorough." Both are effective at promoting detoxification through sweat.

Recovery feel: Traditional saunas leave many people feeling drained afterward (the intense heat is genuinely exhausting). Infrared sessions tend to leave you feeling relaxed but not wiped out — which matters if you're using it as part of a training recovery routine and still need to function afterward.

Respiratory comfort: If you have any breathing sensitivities — allergies, asthma, or just general discomfort in very hot air — infrared is significantly easier on the lungs. You're not inhaling 190°F air.

Why We Chose Infrared for the Recovery Room

When we built out the Recovery Room at Body Aligned at 405 E. Oak Avenue in Tampa Heights, we evaluated both options. We went with infrared for a few practical reasons:

Most of our clients are combining sauna with other recovery modalities — cold plunge , red light therapy , salt therapy . Infrared's gentler approach means clients can do a full recovery circuit without being completely drained after the sauna portion.

The lower temperature is more accessible for first-timers. Since we serve everyone from competitive athletes to people who've never tried any recovery therapy, we needed something that wouldn't scare off newcomers.

And frankly, in Tampa's heat and humidity, most people don't want to sit in a 200°F room. Infrared gives you the recovery benefits without the punishing air temperature — which goes a long way in a city where you're already battling heat all day.

Pairing Infrared Sauna With Cold Plunge (Contrast Therapy)

Here's where things get really interesting — and where Body Aligned's Recovery Room setup gives you something most places can't offer.

When you alternate between the infrared sauna and a cold plunge , you're doing contrast therapy. The heat dilates your blood vessels, the cold constricts them, and the cycle creates a powerful pumping effect that flushes metabolic waste from your muscles more effectively than either modality alone.

This hot-cold combination is one of the most requested recovery protocols at our Tampa Heights studio, and it's one of the main reasons we designed the Recovery Room with both modalities in the same space. You can move between sauna and cold plunge without leaving the room.

If you're curious about the cold plunge side of this equation, we have a full guide: Your First Cold Plunge in Tampa: What to Expect .

What to Expect During Your Infrared Sauna Session

If you haven't tried an infrared sauna before, here's what a session at Body Aligned looks like:

When you arrive at the Recovery Room (405 E. Oak Avenue, Tampa Heights), we'll check in with you about any health concerns and get you set up in the private sauna room. You'll get a clean towel and water — hydration is important.

During your session (typically 30-45 minutes), the temperature will be set between 120-135°F. You'll start to sweat within the first 10-15 minutes. Many clients bring headphones to listen to music or a podcast. The heat builds gradually, so you won't feel like you've walked into a wall of hot air.

Afterward , you'll feel warm, relaxed, and usually in a noticeably better mood. Many of our clients follow up with a cold plunge for contrast therapy, or a red light therapy session to double down on inflammation reduction.

The whole experience is designed to fit into your day — you don't need to block out your entire afternoon.

Frequently Asked Questions

How often should I use an infrared sauna for recovery?

For most people, 2-3 sessions per week is the sweet spot. Athletes during heavy training blocks sometimes bump up to 3-4 times weekly. Consistency matters more than frequency — three sessions every week beats five sessions one week and none the next. Always hydrate well before, during, and after.

Is it safe to use the sauna during pregnancy?

No — neither infrared nor traditional saunas are recommended during pregnancy. The American College of Obstetricians and Gynecologists advises against activities that raise core body temperature significantly. If you're pregnant, talk to your healthcare provider. At Body Aligned, we can suggest alternative recovery options that are safe for expectant mothers.

Can I bring my phone into the infrared sauna?

Yes — the lower temperature in an infrared sauna (120-140°F) is generally safe for electronics. Many of our clients at the Recovery Room bring their phones to listen to music, podcasts, or just scroll while they sweat. In a traditional sauna at 190°F+, your phone would be at serious risk of overheating.

How long do the benefits last after a session?

The immediate effects — improved circulation, reduced muscle tension, mood boost — typically last 24-48 hours. Stress reduction and improved sleep quality can carry over for several days. With regular, consistent sessions, many people report cumulative benefits that become their new baseline. Everyone's different, so you'll find your own pattern with consistent use.

Which sauna type is better if I have a medical condition?

Always check with your healthcare provider first. That said, infrared saunas are generally more accessible for people with heat sensitivity, mild respiratory issues, or cardiovascular concerns, simply because the air temperature is significantly lower. At Body Aligned in Tampa Heights, we chose infrared partly because it's the more inclusive option — but a doctor's clearance is always recommended if you have specific health concerns.

I've never tried any sauna — which should I start with?

Infrared, hands down. The lower temperature makes it far less intimidating for first-timers, you can stay in longer without feeling overwhelmed, and you can breathe comfortably the entire time. Many people who "hated saunas" after trying a traditional one discover they actually enjoy the infrared experience. Come try a session at the Recovery Room and see for yourself.

Ready to Try It?

Whether you're a sauna veteran or completely new to heat therapy, the infrared sauna at Body Aligned's Recovery Room is designed to make recovery comfortable and effective. We're at 405 E. Oak Avenue in Tampa Heights — come see the difference for yourself.

Book an infrared sauna session or call us with any questions. And if you want to experience the full recovery circuit — infrared sauna, cold plunge, red light therapy, and salt therapy — we have everything under one roof.

Body Aligned's Recovery Room offers cold plunge , infrared sauna , red light therapy , salt therapy , and contrast therapy — all in one location in Tampa Heights.

Red Light Therapy and Salt Therapy for Allergy Relief

Wed, 11 Mar 2026 02:37:24 GMT

Experience Natural Respiratory Support with HaloRed

If you're searching for natural allergy relief, salt therapy near me, or red light therapy for sinus inflammation, you're not alone. Millions struggle with seasonal allergies, chronic congestion, sinus pressure and respiratory irritation every year.

At Body Aligned in Tampa Heights (405 E. Oak Avenue), we offer the powerful combination of Red Light Therapy + Salt Therapy (Halotherapy) using the innovative HaloRed system - a dual-therapy experience designed to help you breathe easier, reduce inflammation and support overall respiratory health.

How Red Light Therapy and Salt Therapy Help Allergies

Allergy symptoms trigger an overactive immune response that triggers inflammation and excess mucus production. This leads to:

Nasal congestion
Sneezing and runny nose
Sinus pressure and headaches
Post-nasal drip
Itchy throat and eyes
Respiratory irritation

Our dual-therapy approach targets both airway cleansing and inflammation reduction for more comprehensive relief.

What Is Salt Therapy (Halotherapy)?

Salt therapy, also known as halotherapy, involves breathing in microscopic, pharmaceutical-grade dry salt particles in a controlled environment.

Benefits of Salt Therapy for Allergies

Helps reduce airway inflammation
Thins and loosens mucus buildup
Supports sinus drainage
Assists in clearing pollen, dust, and allergens
Naturally antibacterial and antimicrobial

Salt acts like a gentle internal cleanser for your respiratory system, helping to clear irritants that trigger allergy symptoms.

Many clients searching for salt therapy for sinus relief or natural congestion treatment find consistent sessions highly supportive - especially during peak allergy season.

What Is Red Light Therapy?

Red light therapy uses safe, low-level red and near-infrared wavelengths to penetrate tissue and stimulate cellular repair.

Unlike UV light, red light therapy is non-invasive and safe. It works by stimulating ATP production in the cells, which helps regulate inflammation and support healing.

Benefits of Red Light Therapy for Allergies

Reduces sinus and nasal inflammation
Supports immune balance
Improves circulation in inflamed tissues
Calms allergy-related skin irritation
Promotes faster tissue recovery

For individuals searching for red light therapy for sinus inflammation or natural anti-inflammatory therapy, this treatment offers a science-backed option.

Why Combine Red Light Therapy and Salt Therapy?

While each therapy is powerful on its own, combining them creates enhanced benefits:

Salt therapy helps clear the airways
Red light therapy reduces inflammation at the cellular level
Together they support better breathing and long-term respiratory wellness

This dual approach addresses the root causes of allergy discomfort rather than simply masking symptoms.

The HaloRed Difference

Our studio features the HaloRed system, which delivers both therapies in one relaxing session.

During your session, you will:

Inhale dry salt particles for respiratory cleansing
Receive therapeutic red light exposure to reduce inflammation
Relax in a calming, spa-like environment
Experience a non-invasive, drug-free wellness treatment

Sessions require no downtime and can be easily added to your regular self-care routine.

Who Is This Ideal For?

Red light therapy and salt therapy may benefit individuals experiencing:

Seasonal allergies
Chronic sinus congestion
Post-nasal drip
Mild asthma symptoms
Respiratory sensitivity
Skin flare-ups triggered by allergens

If you're looking for natural allergy relief without medication, this combined therapy may be an excellent addition to your wellness plan. Always consult your healthcare provider if you have underlying medical conditions.

What Results Can You Expect?

While results vary, many clients report:

Easier breathing after sessions
Reduced sinus pressure
Fewer allergy flare-ups
Improved sleep quality
Increased overall comfort during allergy season

For optimal results, a consistent treatment schedule - especially during high-pollen months - is recommended.

Stop by Body Aligned at 405 E. Oak Avenue and breathe easier - naturally.

Salt Therapy for Allergies and Respiratory Health in Tampa

Wed, 11 Mar 2026 02:36:58 GMT

If you have lived in Tampa for any length of time, you know the allergy situation here is relentless. Between oak pollen in the spring, ragweed in the fall, and mold that thrives in our humidity basically year-round, a lot of people spend more time congested than not. Add in the occasional wildfire smoke drifting over from central Florida, and your respiratory system is working overtime.

Salt therapy, also called halotherapy, has become a popular option for people looking for natural respiratory support. At Body Aligned's Recovery Room on 405 E. Oak Avenue in Tampa Heights, we offer salt therapy as part of our recovery lineup. But does breathing in salt particles actually do anything? Let us walk through what the research says, where the evidence is still developing, and what a session actually looks like.

What Is Salt Therapy and How Does It Work?

Salt therapy involves breathing in microscopic particles of pharmaceutical-grade salt that are dispersed into the air by a device called a halogenerator. The concept comes from Eastern European salt mines, where miners historically reported fewer respiratory problems than the general population. That observation led researchers to start studying whether controlled salt exposure could provide similar benefits.

During a session, the halogenerator grinds salt into particles small enough to reach your airways when you breathe normally. According to the Cleveland Clinic , these particles may help reduce inflammation in the airways, thin out mucus, and support your body's natural ability to clear irritants.

The salt particles carry a negative charge, which some researchers believe helps them interact with positively charged pathogens and allergens. This is still an area of active study, but the basic mechanism of salt helping to thin mucus and reduce airway inflammation has some scientific support.

What the Research Actually Says

Here is where we get straightforward about the evidence. Salt therapy research is promising but still early compared to more established treatments.

A systematic review published in the International Journal of Chronic Obstructive Pulmonary Disease looked at multiple studies on halotherapy and found potential benefits for people with respiratory conditions, including reduced symptoms and improved breathing. However, the reviewers noted that many studies had small sample sizes and called for larger, more rigorous trials.

The Cleveland Clinic acknowledges that halotherapy shows promise as a complementary approach but emphasizes that it should not replace prescribed medical treatments for conditions like asthma or COPD. They note that while many people report feeling better after sessions, the clinical evidence is still building.

Research published in the Journal of Medicine and Life found that COPD patients who used halotherapy alongside their regular treatment showed improvements in respiratory symptoms compared to those using standard treatment alone. Again, the study size was limited, but the results were encouraging.

The bottom line: salt therapy is not a cure for allergies or respiratory conditions. The research suggests it may help reduce symptoms and support respiratory comfort, especially as part of a broader approach to managing your breathing health. But anyone presenting it as a proven medical treatment is getting ahead of the science.

The Honest Research Gap

We include this section in all of our Recovery Room blog posts because we think transparency matters more than marketing hype.

The biggest limitation with salt therapy research is that most studies are small and vary widely in how they are designed. Different studies use different salt concentrations, session lengths, and treatment frequencies, which makes it hard to draw definitive conclusions. There is also limited research on long-term effects and on specific populations like pregnant women or young children.

Additionally, the FDA has not approved halotherapy as a treatment for any medical condition. That does not mean it does not work for symptom relief, but it does mean you should view it as a complementary wellness practice rather than a medical treatment.

We would rather you come to our Recovery Room at 405 E. Oak Avenue knowing exactly what to expect than have you walk in thinking salt therapy will cure your allergies overnight.

Why Tampa Residents Keep Coming Back for Salt Therapy

While the clinical research continues to develop, there is a reason salt therapy resonates with people living in Tampa specifically.

Our climate is essentially a year-round allergy trigger. The combination of high humidity, warm temperatures, and lush vegetation means pollen counts stay elevated for longer than in most U.S. cities. Mold thrives in our moisture-heavy air. And for anyone sensitive to environmental irritants, just walking from your car to a building can set off a round of congestion.

Many of our Tampa Heights clients describe salt therapy sessions as a reset for their breathing. After 20 to 30 minutes in the salt environment, they report feeling less congested and breathing more easily. Is that the salt particles thinning their mucus? Is it the clean, controlled air free from outdoor allergens? Probably some combination of both.

The point is not that salt therapy replaces your allergy medication or inhaler. It is that it may provide an additional layer of respiratory support that helps you manage Tampa's challenging air quality more comfortably.

What a Salt Therapy Session Looks Like at Body Aligned

When you visit our Recovery Room in Tampa Heights, here is what the salt therapy experience involves.

You will relax in a comfortable setting while the halogenerator disperses fine salt particles into the air. Sessions typically run about 20 to 30 minutes. You breathe normally throughout, and most people find the experience relaxing. There is no special breathing technique required.

You will stay fully clothed during the session. Comfortable, loose-fitting clothes work best. You might notice a very light salt residue on dark clothing afterward, but it brushes off easily. Your skin may feel slightly softer after a session, which is a nice bonus.

The experience pairs well with other services in our Recovery Room . Some of our clients like to follow a salt therapy session with time in the infrared sauna for additional relaxation. Others combine it with red light therapy as part of a broader wellness routine. And if you are already coming in for a cold plunge or contrast therapy session, adding salt therapy before or after is easy since everything is in the same space.

Who Might Benefit from Salt Therapy

Based on the available research and what we hear from our clients, salt therapy tends to resonate most with people dealing with seasonal allergies and congestion, especially during Tampa's peak pollen months in spring and early summer. People with mild sinus issues often report feeling clearer after regular sessions. And anyone who just wants a break from breathing Tampa's humid, allergen-heavy air seems to appreciate the clean salt environment.

That said, salt therapy is not appropriate for everyone. If you have a serious respiratory condition like severe asthma or active COPD, talk to your doctor before trying halotherapy. People with active lung infections, uncontrolled high blood pressure, or open wounds should also check with their healthcare provider first.

If you are pregnant, we recommend getting your doctor's approval before starting any new wellness practice, including salt therapy. The research on halotherapy during pregnancy is extremely limited.

How Often Should You Do Salt Therapy?

This varies based on what you are dealing with. For general respiratory maintenance and allergy management, most of our Tampa Heights clients find that one to two sessions per week provides noticeable relief, especially during high-pollen seasons.

If you are dealing with more persistent congestion or sinus issues, starting with two to three sessions per week for the first few weeks and then dropping to a maintenance schedule can help you gauge how your body responds.

Some people notice a difference after their very first session, particularly if they are congested going in. For longer-term benefits like reduced allergy symptoms over a full season, consistency over several weeks tends to produce the best results.

As with all of our Recovery Room services, there is no one-size-fits-all answer. Our team at Body Aligned can help you figure out a schedule that fits your goals and your life.

Frequently Asked Questions

Is salt therapy the same as using a neti pot or saline spray?

They work on similar principles but are quite different in practice. Neti pots and saline sprays deliver a salt solution directly to your nasal passages. Salt therapy disperses microscopic dry salt particles into the air, which you breathe in naturally. The particles reach deeper into your airways and lungs than a nasal rinse typically can. Some people use both approaches together for more complete respiratory support.

Can kids do salt therapy?

Yes, salt therapy is generally considered gentle enough for children. Many parents bring kids who deal with seasonal allergies or recurring congestion. Shorter sessions of about 15 to 20 minutes are usually recommended for younger children. As always, check with your child's pediatrician before starting any new wellness treatment, especially if your child has asthma or another respiratory condition.

Will salt therapy interfere with my allergy medications?

Salt therapy is not known to interfere with common allergy medications like antihistamines, nasal corticosteroids, or decongestants. However, it is always a good idea to let your doctor know about any complementary therapies you are trying, especially if you are on prescription respiratory medications. Salt therapy is meant to complement your existing treatment plan, not replace it.

Is there anyone who should avoid salt therapy?

Yes. People with active lung infections, severe or uncontrolled asthma, active tuberculosis, or uncontrolled high blood pressure should consult their doctor before trying halotherapy. If you have a condition that makes you sensitive to salt intake (like certain kidney conditions), talk to your healthcare provider first. And if you feel uncomfortable in enclosed spaces, let our team at Body Aligned in Tampa Heights know so we can make sure you are comfortable before starting a session.

Can I combine salt therapy with other recovery services on the same visit?

Absolutely, and many of our clients do. Salt therapy pairs well with all of our other Recovery Room services. A popular combination is salt therapy followed by an infrared sauna session for deep relaxation, or salt therapy before a cold plunge to start your session with clear airways. Everything is in the same space at 405 E. Oak Avenue in Tampa Heights, so building a multi-service visit is easy.

How is salt therapy different from visiting the beach?

Good question, and one we get a lot in Tampa. Ocean air does contain some salt, but the concentration is much lower and much less controlled than what you experience during halotherapy. A halogenerator produces a specific concentration of pharmaceutical-grade salt particles ground to a size that can reach deep into your airways. A walk on Clearwater Beach is great for a lot of reasons, but it is not delivering the same targeted salt exposure as a halotherapy session.

Ready to Breathe a Little Easier?

If Tampa allergies have been wearing you down and you are curious whether salt therapy might help, you can try a session at Body Aligned's Recovery Room in Tampa Heights. We are at 405 E. Oak Avenue, and our team can walk you through what to expect.

Whether you come for salt therapy on its own or want to combine it with our cold plunge, infrared sauna, red light therapy, or contrast therapy services, we can help you build a recovery routine that works for you.

Your First Cold Plunge in Tampa: What to Expect (From Someone Who Was Nervous Too)

Sun, 08 Mar 2026 00:48:41 GMT

If you're reading this, you've probably been going back and forth on trying a cold plunge. Maybe you've seen it all over social media, or a friend at the gym won't stop talking about it, or you just want something that helps with recovery after training in Tampa's heat. Either way, you've got questions — and honestly, a little hesitation is normal.

Here's what actually happens when you show up for your first cold plunge at Body Aligned's Recovery Room in Tampa Heights, what the research says about the benefits, and who should probably skip it.

Why Cold Plunging Makes Sense in Tampa

Tampa's heat and humidity aren't just uncomfortable — they create real recovery challenges. When you're training, running, or even just living your life in 90-degree weather, your body works overtime to cool itself down. That means more inflammation, slower recovery, and more fatigue.

Cold water immersion flips that script. The temperature contrast between Tampa's heat and a 45-50°F plunge amplifies the circulatory response that makes cold therapy effective. Your blood vessels constrict during the cold exposure and then dilate when you warm up, creating a natural pumping effect that helps flush metabolic waste from your muscles.

It's not just a trend here — it makes physiological sense for anyone dealing with our climate.

What Actually Happens During a Cold Plunge Session

Let's walk through it step by step, because knowing what to expect takes most of the anxiety out of it.

Before you get in: When you arrive at the Recovery Room at 405 E. Oak Avenue in Tampa Heights, we'll check in with you about any health concerns and walk you through some breathing techniques. This isn't just a formality — controlled breathing is genuinely the most important tool you have in the cold. Slow, steady exhales activate your parasympathetic nervous system and help override your body's initial panic response.

The first 30 seconds: This is the hardest part, full stop. Your skin hits 45-50°F water and your body screams "get out." Your breathing wants to go shallow and fast. This is where the breathing practice pays off. Focus on long exhales. The intense sting starts to fade after about 30 seconds as your skin acclimates.

Minutes 1-2: Your body starts to settle. The sharp cold becomes more of a deep, buzzing pressure. Many people describe this as the moment it shifts from uncomfortable to manageable — even oddly calming. For your first session, 1-2 minutes is the sweet spot. There's no trophy for staying in longer.

After you get out: This is when the magic happens. You'll feel a rush of alertness, a tingling warmth spreading through your body, and what most people describe as a "buzz" or natural high. That's norepinephrine — a neurotransmitter that surges during cold exposure. We'll give you towels and space to warm up naturally. Most people are grinning by this point.

The whole visit, including check-in and warm-up time, takes about 30 minutes.

What the Research Actually Says About Cold Plunge Benefits

Here's where we want to be straight with you, because there's a lot of hype out there and you deserve honest answers.

What has solid research behind it:

The Cleveland Clinic reports that cold water immersion can reduce muscle soreness and inflammation after exercise — this is one of the most well-supported benefits. Athletes have used ice baths for decades for exactly this reason, and the research backs it up.

Cold exposure also triggers a significant release of norepinephrine, which improves alertness, focus, and mood. A study cited by the Mayo Clinic found that cold water immersion after exercise helped reduce perceived muscle soreness compared to passive recovery.

What's promising but still being studied:

Claims about boosted immunity, increased metabolism through brown fat activation, and long-term mental health benefits are promising but need more research. We won't tell you cold plunging will cure anything — but the recovery and mood benefits are real and well-documented enough that major medical institutions take them seriously.

The bottom line: Cold plunging isn't a miracle, but for exercise recovery, reduced soreness, and a natural mood boost, the evidence is genuinely solid.

Who Should Skip Cold Plunging (Please Read This)

This section matters. Cold plunging involves a real physiological stress response, and it's not appropriate for everyone.

The American Heart Association has noted that sudden cold water immersion can spike blood pressure and heart rate. If you have any of the following, talk to your doctor before trying a cold plunge:

Cardiovascular conditions — heart disease, uncontrolled high blood pressure, history of stroke or heart attack
Raynaud's disease — cold exposure can trigger painful episodes
Epilepsy — the shock response could be a concern
Pregnancy — the physiological stress isn't recommended
Severe respiratory conditions — cold can temporarily constrict airways

We ask about your health history when you visit the Recovery Room, and we may recommend checking with your physician first. We'd rather turn someone away for a day than put them at risk. That said, for the vast majority of healthy adults, cold plunging is safe when done properly and supervised.

Tips to Make Your First Cold Plunge Better

After working with hundreds of first-timers at our Tampa Heights location, here's what actually helps:

Hydrate before you come. Dehydration plus cold stress is a bad combo, especially in Tampa's heat. Drink water throughout the day before your session.
Eat something light 1-2 hours before. Not a huge meal (digestion redirects blood flow), but don't come on an empty stomach either.
Practice your breathing before you get in. Slow inhale through the nose, long exhale through the mouth. Do this for 60 seconds before entering. It's not woo-woo — it genuinely helps your nervous system prepare.
Don't set a time goal your first session. Forget the 3-minute or 5-minute challenges you saw on Instagram. Start with what feels manageable. Even 30-60 seconds counts.
Focus on your exhale, not the cold. When you're in the water, your brain wants to focus on how cold it is. Redirect that attention to your breathing. Long exhales are your best friend.
Warm up naturally afterward. Skip the hot shower immediately after — let your body warm itself up. This extends the circulatory benefits. If you want to maximize recovery, follow up with our infrared sauna for a full contrast therapy experience.
Come back within a week. The first time is always the hardest. By session two or three, your body starts to adapt and the experience shifts from "surviving it" to genuinely enjoying it.

Why Cold Plunging Is Even Better Combined With Other Recovery Modalities

One thing most cold plunge articles won't tell you: the benefits multiply when you combine cold therapy with other recovery methods. That's part of why we built the Recovery Room at Body Aligned to include multiple modalities under one roof.

Cold plunge + infrared sauna = contrast therapy. Alternating between hot and cold drives the vascular pumping effect we mentioned earlier. The sauna opens your blood vessels, the cold plunge constricts them, and the cycle flushes your system more effectively than either one alone. It's one of the most requested combinations at our Tampa Heights studio.

Cold plunge + red light therapy. Red light therapy targets inflammation at the cellular level, while cold plunging reduces it through circulatory response. Using both in the same session attacks recovery from two different angles — especially useful if you're dealing with chronic soreness or joint pain.

We also offer salt therapy for respiratory health, which pairs well with recovery sessions if you're dealing with Tampa's allergy season on top of your training.

Frequently Asked Questions

How many sessions before I notice a difference?

Most people feel something after their very first session — the norepinephrine boost creates a noticeable mood and energy lift that lasts several hours. For exercise recovery benefits (less soreness, faster bounce-back), you'll typically notice a difference after 3-5 consistent sessions. Research suggests 2-3 sessions per week is the sweet spot for most people. We have a more detailed breakdown in our upcoming post on [how often to do each recovery service].

What should I wear?

A swimsuit — whatever you're comfortable in. We have a private changing area at the Recovery Room. We provide towels, so you don't need to bring your own. Leave jewelry and watches in your locker since metal gets uncomfortable fast in cold water. Some people bring flip-flops for walking around before and after.

Should I eat before my cold plunge?

A light snack 1-2 hours before is ideal. Your body redirects blood flow during cold immersion, so a heavy meal can cause nausea. But don't come fasting either — if you tend to feel lightheaded when hungry, eat something small. After your session, eat whenever you're ready. There's no specific waiting period.

Will my hair get wet?

It depends on how deep you go. Most people submerge to the neck, which means yes — your hair will get wet. If you'd rather keep it dry, we have hair ties available and you can keep your head above water. Some people bring a swim cap. There's no rule that says you have to dunk your head.

Can I take photos or video?

We'd honestly recommend putting your phone away and staying present — the breathing and mental focus are a big part of what makes cold plunging effective. But if you want a photo for the 'gram, our team is happy to snap one before or after your session. The Recovery Room makes a pretty great backdrop.

Is it safe to cold plunge every day?

For most healthy adults, daily cold plunging is safe, but it's not necessarily better. Research suggests that doing it too frequently (especially right after strength training) may actually blunt some muscle-building adaptations. For most people, 2-3 times per week gives you the recovery and mood benefits without overdoing it. We can help you figure out the right frequency based on your training schedule and goals.

Ready to Try It?

Your first cold plunge is the hardest one. After that, most people are surprised how quickly they start looking forward to it. If you're in Tampa and you've been curious, come check out the Recovery Room at Body Aligned — we're at 405 E. Oak Avenue in Tampa Heights , right in the heart of the neighborhood.

Book a cold plunge session or give us a call if you have questions. We'll walk you through everything and make sure your first experience is a good one.

Body Aligned's Recovery Room also offers infrared sauna , red light therapy , salt therapy , and contrast therapy — all in one location in Tampa Heights.

Why You Should Use the Infrared Sauna After Your Workout — and How It Supports Longevity

Fri, 15 Aug 2025 22:43:51 GMT

You’ve just finished your workout. Your muscles are warm, your heart rate is up, and your body is buzzing with endorphins. This is the perfect time to step into the soothing warmth of an infrared sauna .

Far from being just a post-workout luxury, the infrared sauna is a powerful recovery tool with benefits that go beyond relaxation. It can help your muscles recover faster, enhance your performance, and even support your long-term health and longevity.

1. Faster Muscle Recovery

After exercise, your muscles have tiny microtears (that’s how they get stronger). The infrared sauna’s gentle heat penetrates deep into muscle tissue, increasing blood flow and delivering oxygen and nutrients exactly where they’re needed for repair.

Benefits:

Reduces post-workout soreness
Speeds up muscle healing
Helps you get back to your workouts sooner

2. Reduced Inflammation and Joint Pain

Inflammation is your body’s natural response to exercise, but too much can slow recovery and cause stiffness. Infrared heat helps calm inflammation, making it easier to move and stretch without discomfort the next day.

This is especially helpful if you’re doing Pilates, weight training, or high-intensity workouts that challenge your joints.

3. Detoxification for a Lighter, Energized Feel

Sweating in an infrared sauna helps your body release toxins and metabolic waste built up during exercise. This isn’t just about “detox” as a buzzword; it’s about helping your body’s natural cleansing systems function optimally, which supports overall energy levels and vitality.

4. Stress Reduction and Nervous System Recovery

Exercise is a good kind of stress, but it still activates your body’s “fight or flight” response. Stepping into the infrared sauna helps switch you into “rest and digest” mode by lowering cortisol (your stress hormone) and increasing relaxation hormones like serotonin.

The calmer your nervous system, the better your body can repair, regenerate and adapt.

5. Longevity Advantages

Here’s where it gets exciting. Research has linked regular sauna use to improved long-term health:

Cardiovascular Health: The heat gently elevates heart rate and improves blood vessel function, similar to light cardio exercise, supporting heart health over decades.
Cellular Health: Heat exposure triggers heat shock proteins, which help repair damaged cells and may protect against age-related decline.
Metabolic Benefits: Improved circulation and hormonal balance from sauna sessions may help regulate metabolism and support healthy weight maintenance.
Neuroprotection: Regular sauna use has been associated with lower risks of neurodegenerative diseases, potentially due to improved circulation to the brain and reduced inflammation.

In short: You’re not just recovering for tomorrow’s workout; you’re investing in how your body will feel years from now.

How to Use the Infrared Sauna Post-Workout

Timing: 15–30 minutes after exercise is ideal.
Hydration: Drink water before, during, and after your session.
Frequency: 2–4 times per week can offer noticeable benefits.

Final Word

Think of the infrared sauna as your workout’s finishing touch. It’s the bridge between today’s effort and tomorrow’s performance, and it gives you a head start on the kind of vibrant, pain-free, active life you want for years to come.

Your muscles will thank you tomorrow. Your future self will thank you decades from now.

What Does Pilates Teacher Training Look Like At Body Aligned For 2025?

Thu, 07 Nov 2024 20:56:33 GMT

Well, I had planned on taking the year off, but I changed my mind!

One-on-one mentorship opportunity available for the right candidate(s) (max 2).

The comprehensive Pilates Teacher Training course consists of a total of 450 hours. You are required to attend all sessions in person and complete all required hours in order to complete the course. In 2025, the in-person seminars will be on a week day as a recurring 2-hour appointment.

Tuition

$7,000. A deposit of $1,000 is required ($500 is non-refundable). The balance can be paid monthly over 6 months or alternative term agreed upon.

The course includes

Training to teach on all Pilates apparatus (Mat, Reformer, Trapeze Table, Chair, Ladder Barrel and Spine Corrector)
Mentorship with Natalie on a weekly basis
Check-offs and mini-tests
Year-end review and Q&A
Opportunity to start teaching after Module 1 is completed
Training manual
Final exam

Hours to be completed prior to the final exam

80 observation hours (20 online hours on an approved platform)
100 practice hours (50 self-practice and 50 being instructed by a certified instructor)
100 teaching hours

Prerequisites

A minimum of 25 hours of Pilates practice on the equipment either in the form of private sessions or group classes. Anatomy class is highly recommended.

The Recovery Room FAQs

Fri, 01 Nov 2024 20:41:49 GMT

What is the purpose of a cold plunge?

Cold plunge helps reduce inflammation and muscle soreness. The list of health benefits is much longer.

How long should I stay in the cold plunge?

A good target time is three minutes.

How often is it safe to cold plunge?

It is recommended to cold plunge two to three times per week for a total of 11 minutes per week for metabolism-boosting results.

What is infrared heat?

Infrared is radiated heat. It penetrates human tissue, producing a host of anti-aging and health benefits.

How often should I use an infrared sauna?

It is recommended three to four days per week, for a total of 57 minutes per week for metabolic results.

How will I feel after using an infrared sauna?

Usually, the same as you do post-workout. Within 30 minutes, you should experience a boost in energy and mood. This should also result in a restful night’s sleep. Many other health benefits ensue.

Do I burn calories while sweating?

By increasing your core temperature and inducing sweating, infrared saunas increase blood flow and heart rate and can burn 400-600 calories in just one 30-minute session.

What is Contrast Therapy?

Contrast therapy is a method of alternating between hot and cold environments to induce certain physiological responses.
It involves two to three rotations between the cold plunge tub and infrared sauna.
When new to contrast therapy, it is recommended to start slowly. Ease into it by limiting the time spent in the sauna and the cold plunge. You can gradually increase the duration as your body adapts.

What should I wear for the infrared sauna, cold plunge or Contrast Therapy?

Bathing suits, loose clothing or athletic wear are recommended.

How should I prepare for my session?

Hydrate prior to your session.

Do I need to bring a towel?

Towels are provided in the private room and for showering (although we do not recommend showering after any of our services).

Will I be sharing the room with anyone?

Only if you bring a friend! Our room is private, whether you book a sauna, cold plunge or Contrast Therapy appointment.

What is the HaloRed booth?

The HaloRed booth has roots in a NASA study that measured the effects of light waves on salt particles in the Earth's atmosphere. The translucent, multi-sided salt crystals in our HaloRed system work by refracting light, creating billions of micro-bursts of red light, making it the most powerful and effective red light therapy available worldwide.

During each session, red light waves energize and heat salt particles, enhancing their dryness and effectiveness beyond traditional halotherapy, offering a dual-benefit therapy unmatched in efficacy.

How often can I do Red Light therapy?

No more than once every 24 hours. All you really need is 5-15 minutes per day.

What are the EMF levels of the HaloRed?

Our booth is engineered to have low EMFs. However, anything with electric current running through it is going to generate some electromagnetic field. At the recommended usage distance of 6+ inches, our devices emit no detectable levels of EMF.

What is Salt Therapy/Halotherapy?

Halotherapy, also known as dry salt therapy, is a fast-growing holistic approach that mimics the microclimate of a salt cave. When you breathe in the micro-sized salt particles, they are immediately transported to every part of the respiratory tract, even the smallest alveoli and bronchioles. Then, the dry salt molecules dissolve and attract small impurities — the reason why it is called “the toothbrush of the lungs.”

Salt therapy may eliminate the root of inflammatory respiratory illnesses in the lower and the upper tract, such as asthma, bronchitis and allergies, by destroying bacteria and restoring health and immunity.

How often should I do Halotherapy for best results?

The best results can be achieved when practiced regularly. The benefits are cumulative, so consistency and frequency are the key. People with chronic issues will benefit greatly from visiting salt rooms at least three to four times a week.

What else should I know?

Please refrain from using oils, creams, makeup and perfumes prior to your appointment. If needed, we have a shower you can use before your session. If you will be utilizing the cold plunge, bring a wet bag to carry your damp clothing after your session.

Introducing the GYROKINESIS® Method

Wed, 03 Jan 2024 20:25:39 GMT

New Class, Starting January 9, 2024
For Four Weeks With Monika

The Gyrokinesis Method is a movement method that addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion and creating functional strength through rhythmic, flowing movement sequences. It is an original and unique method that coordinates movement, breath and mental focus.

The Gyrokinesis Method is practiced on a mat and chair without equipment. Without the feedback and guidance of equipment, participants in a Gyrokinesis class are more dependent on their own proprioception to explore movement sequences.

Watch video: https://youtu.be/wXYQIwas0GE

CLASSES WILL BE HELD ON TUESDAYS AT NOON on January 9, 16, 23 and 30.

As this is a series of four classes, you MUST commit to all four classes to learn the sequence.

You may use your group class membership or add these classes to your schedule with a 4-pack of classes for $140.

Email info@bodyalignedtampa.com to reserve a spot.

Still on the Fence? Comprehensive Pilates Teacher Training Is for Everyone!

Tue, 05 Dec 2023 20:21:16 GMT

It’s almost time! Body Aligned’s Comprehensive Pilates Teacher Training in Tampa will begin in January 2024.

Are you still on the fence about joining?

In my last two blog posts ( Is Comprehensive Pilates Teacher Training Right for You and Considering Body Aligned Pilates Teacher Training ), I shared the enthusiasm of recent graduates as applied to a career as a Pilates instructor.

But you don’t have to plan to teach for this training to be a great fit. Body Aligned’s Comprehensive Pilates Teacher Training is equally beneficial to those who simply want to improve their practice — with no intention of teaching others.

One of my past graduates recently told me about how Teacher Training has helped her become more aware of her own body and enhanced the classes she takes.

“Like a lot of people, I really liked Pilates as a movement discipline because I knew it was giving me what I needed, plus a full body workout.

“Once I was doing classes regularly — enjoying them and seeing the benefit in my body — over time, I just wanted to know more and go deeper into the practice of Pilates itself. I knew the only way to really do that would be to get my instructor training.

“You can’t just read a book and figure it all out. I mean, you can see the exercises in a book, but you can’t be sure of doing the movements correctly without somebody showing you how to move.

“You just develop a better baseline of knowing why — why you’re doing a particular movement or why you’re getting a particular queue from your class instructor. Pilates becomes so much more meaningful. In class, the instructor only has time to kind of briefly tell you, “Do this, not that.” So, before receiving my training, I often wondered, ‘What difference does it make?’

“Like, say, with the simple exercise of Mermaid. Even though I’ve done this motion 1,000 times, now I understand what I’m trying to achieve more innately. When I’m coming up, I want to lift my chest up rather than just bend my torso over. Now I understand all the different things happening in my body, and I know how to reposition myself to get the most benefit from the exercise.

“Also, after Teacher Training, I now understand modifications for exercises. Sometimes, I’ll do something with a flat back, yet other times, I’ll do it in a C-curve. Now, I know why those modifications make a difference.

“And learning the variations of the exercises was also enlightening to me. The way Natalie teaches it, we learn the same exercise across all the different pieces of equipment. That was eye-opening and very beneficial for me. Depending on the exercise, some are just a little bit different on the various equipment, while some are a whole lot different. So, having that knowledge has brought my repertoire together, giving me an overview of how the exercises differ from machine to machine.

“Plus, after Teacher Training, I now have greater body awareness.

“For instance, let’s say you may intend to use your lats to pull instead of your biceps. But your body will engage the easiest thing first — no matter what you’re trying to target.

“So, with my knowledge from Teacher Training, I’m aware that I don’t have to use my arms for this particular exercise — it’s really my back or my core that I’m trying to engage. Now I know, and that’s so beneficial. It’s amazing how much there is to know.

“Even when I’m walking around now, I’m always thinking about my posture. I went shopping yesterday and looked around at people in the mall and thought, ‘Oh my gosh, straighten up!’ After Teacher Training, I’m much more aware of our bodies in space.

“Proper movement is our saving grace as we age. If you can keep moving — and moving i n alignment, as Natalie told us a million times — it makes all the difference.”

If you’re fascinated by the art and science of Pilates, joining Body Aligned’s Comprehensive Pilates Teacher Training will open up a world of awareness! You’ll increase your ability to understand why certain muscle groups may require attention, accurately target them, and get so much more from your instructor’s queues.

Teacher Training is for everyone ready to dive deeper into what makes their body tick and how to enjoy a more nuanced workout.

And who knows what revelations Comprehensive Pilates Teacher Training might bring you?

But don’t delay. Space is limited, and classes begin on January 13, 2024, right here at Body Aligned Pilates and Wellness, centrally located in Tampa Heights.

Contact me directly at natalie@bodyalignedtampa.com for more information.

Considering Body Aligned Pilates Teacher Training in Tampa, Florida 2024?

Tue, 14 Nov 2023 22:01:57 GMT

The fifth year of Body Aligned’s Comprehensive Pilates Teacher Training in Tampa, Florida is fast approaching — in January 2024, to be precise.

Have you been considering joining us?

I’m Natalie Mandeville, owner of Body Aligned Pilates and Wellness. My Comprehensive Pilates Teacher Training is the perfect way to begin a fun, fulfilling career or simply improve your own personal practice.

Imagine knowing how to precisely target specific muscle groups or modify movements to accommodate injuries and recovery. If you’ve ever wanted to learn more about your body, then Comprehensive Pilates Teacher Training is for you — whether or not you plan to teach others.

But don’t take my word for it. If you missed the first installment of candid graduate testimonials, please check out Comprehensive Pilates Teacher Training Right for You . But now, Let’s hear from another previous graduate:

“I must admit, when I first decided to take the Teacher Training Program, I was convinced that I would commit to the course only to deepen my knowledge of the practice and NOT actually teach. As I went through the program and became more confident in my ability and knowledge, I slowly started to change my view, and I am so happy I did.

Here are the Top 5 reasons I chose Body Aligned!!

The small class sizes!! There was a total of five students in my training, which meant I was able to get the one-on-one attention I was looking for. During the certification process, you are given an entire binder, including information on Mat, Reformer, Chair, Cadillac and Ladder Barrel. Because of this, it was imperative that I had access to an instructor who was available to answer questions and go over newly learned materials.
Studio availability for practice!! The Body Aligned studio was open to apprentices to review and practice newly learned materials. Afterall, practice makes (almost) perfect. During your studies, it is important to continuously go over the new series — not only on paper but in real life. By practicing the exercises, you gain a better understanding of not only how to teach and cue the movements but also what your clients should be feeling as they are doing them.
Practical scheduling!! The coursework is completed over a six-month period — one weekend per month — which makes taking the classes manageable even with a busy schedule. Plus, all coursework and information you need to complete the training is included!!
Observation hours!! Yes, you need them, 60 hours to be exact! Completing your hours is easy because Body Aligned’s instructors work throughout the day, allowing students to observe anytime.
Friendly environment in which to learn!! The studio is bright, filled with natural light and a cozy feel. The days can seem long at times, but the space and other instructors are welcoming and supportive. It was important to me to feel comfortable and learn in a positive environment. In the beginning, learning the new material, performing and teaching can feel overwhelming. At Body Aligned, I never felt intimidated and was encouraged to keep practicing. I have completed the program and now teach every day. I LOVE it!!”

Renew your commitment to your own physical and mental development as you simultaneously open up a world of possibilities. Who knows where Comprehensive Pilates Teacher Training can take you!?

But don’t delay; I’m offering an early bird pricing discount to those who enroll before November 15, 2023.

Contact me directly at natalie@bodyalignedtampa.com for more information.

2024 Body Aligned Pilates Teacher Training in Tampa

Wed, 11 Oct 2023 20:54:01 GMT

The Body Aligned Comprehensive Pilates Teacher Training in Tampa, Florida consists of a total of 450 hours. You are required to attend all six seminars in person and complete all required hours in order to attend the final exam. Completion of the course allows you to sit for the certification exam through the National Pilates Certification Program (NPCP).

The EARLY BIRD total investment for the course is $6,500. Pricing is in effect until November 15, 2023 .

What's included:

Learn to teach Pilates on all apparatus (Mat, Trapeze Table, Chair, Ladder Barrel and Spine Corrector)
12 days of seminars in six modules (Six weekends)
Check-offs and mini-tests
Year-end review and Q&A
Mentorship with Natalie
Opportunity to start teaching after the second seminar
Teaching feedback and reviews
Training manual
Final exam

Hours to be completed prior to final exam:

60 observation hours
100 practice hours (50 self-practice and 50 instructed by a certified instructor)
100 teaching hours

The studio can accommodate observation, practice and teaching hours during off-peak studio hours. However, hours are not required to be completed at Body Aligned. In order to self-practice and teach, you will be required to carry professional liability insurance.

Prerequisites to attend course:

A minimum of 25 hours of Pilates practice (mat and equipment) prior to starting the course.

I highly recommend an anatomy course and that you read the following three books prior to the start of the course. (All available on Amazon.)

"Pilates Anatomy" by Rael Isacowitz

"Your Health" by Joseph Pilates

"Return to Life" by Joseph Pilates

APPLY NOW!

THE TRAINING STARTS IN JANUARY AND WILL BE ONLY OFFERED TO A TOTAL OF FOUR STUDENTS

Application process:

Schedule a phone call with Natalie to discuss your path in the program.
Sign the enrollment agreement.
Place a non-refundable deposit of $500 to hold your place. The balance of $6,000 will be due in six installments of $1,000 per month starting on the first day. (Alternative payment plans may be discussed.)
Full price in effect as of November 16, 2023, for a total investment of $6,800 ($1,050 per month)
Obtain professional liability insurance prior to the start of the course.

Seminar schedule:*

Module 1 – January 13-14, 2024

Module 2 – February 3-4, 2024

Module 3 – March 23-24, 2024

Module 4 – April 27-28, 2024

Module 5 – TBD

Module 6 – TBD

*Dates subject to change

RESERVE A SPOT NOW! ONLY THREE SPOTS ARE AVAILABLE!

To be considered for the 2024 training, please email natalie@bodyalignedtampa.com .

Comprehensive Pilates Teacher Training Right for You?

Tue, 10 Oct 2023 21:13:12 GMT

I’m Natalie, owner and instructor at Body Aligned Pilates and Wellness. I will be holding my fifth year of Comprehensive Pilates Teacher Training here at Body Aligned Pilates and Wellness beginning in January 2024.

Whether you plan to teach others or simply want to deepen your knowledge to benefit your own Pilates work, Pilates Teacher Training may be just what you’ve been looking for.

I recently asked a graduate from my 2022 class a few questions about her experience in Body Aligned’s Pilates Teacher Training.

What most surprised you about attending Pilates Teacher Training?

“I was most surprised to learn that I had deficits in my body that were preventing me from accessing my deep core muscles. I had been exercising a certain way my whole life and developed habitual patterns. The training really helped me to understand how to position my body for the exercise and optimize the use of certain musculature. I still struggle with certain things, but I am more aware now and can help others as well.”

What would you say to someone considering the Body Aligned Comprehensive Pilates Teacher Training?

“To anyone considering teacher training, Natalie is a wonderful advocate for Pilates in general. She is kind, patient and has an abundance of knowledge, not just in Pilates but about the body in general. The training is not easy, and it requires time, patience and focus. I am thrilled that I did this for myself, and I have gained a broader understanding of how my body responds to exercise. For those looking to teach Pilates, this foundation will help greatly in terms of assisting others with their specific Pilates goals.”

What has changed for you since you have taken the training?

“Since I have taken Pilates training, honestly, I have completely changed my exercise routine. I now practice Pilates a minimum of 3.5 hours a week. I have seen a change in my strength, the shape of my body and most importantly, how I feel. I also love endurance sports, and I ride a road bike on a competitive team. Pilates has helped me with my strength and my flexibility, allowing me to spend more time on the bike without injury.

“In addition, I feel more confident in training others in all forms of Pilates, equipment and mat. I was terrified to share my knowledge at first, but the more I practice, the more I want to share my knowledge with others. It is most gratifying to see others developing a love for Pilates, because you know it is something they can do for the rest of their lives."

“I can’t imagine my life without Pilates in it.”

What an inspirational testimonial. As you can see, Teacher Training is not just for those who desire a career as a Pilates instructor. It can also educate you to navigate the nuances of your individual body structure, making your sessions more productive and enjoyable.

I’m offering an early bird pricing option for those who enroll before November 15, 2023. But don’t delay; there are only three spots left!

Come join us in the new year for an exciting deep dive into the Pilates method. Could there be a better New Year’s Resolution than this?

Contact me directly at natalie@bodyalignedtampa.com to discuss further.

2023 Comprehensive Pilates Teacher Training at Body Aligned

Thu, 13 Oct 2022 20:15:11 GMT

CONGRATULATION CLASS OF 2022!!

INTERESTED IN BECOMING A PILATES INSTRUCTOR?
CLASS OF 2023 IS NOW OPEN FOR ENROLLMENT!

2023 BODY ALIGNED TEACHER TRAINING* The Body Aligned Comprehensive Pilates Teacher Training consist of a total of 450 hours.

The course includes:

12 days of seminars — 6 modules (6 weekends)
Check-offs and 3 mini-tests
Year-end review, questions and answers
Mentorship with Natalie
Opportunity to start teaching immediately
Training manual
Final exam

Prior to final exam, you will also need to complete:

60 observation hours
100 practice hours (50 self-practice and 50 being instructed by a certified instructor)
100 teaching hours

The studio can accommodate observation, practice and teaching hours. In order to self-practice and teach, you will be required to carry liability insurance. However, hours are not required to be completed at Body Aligned.

Requirements to attend the course:

A minimum of 25 hours of Pilates (mat and equipment) prior to starting Module 1. I highly recommend an anatomy course. I also recommend you read the following three books prior to the start of the course: "Pilates Anatomy" by Rael Isacowitz, and "Your Health" and "Return to Life" by Joseph Pilates. (All available through these links on Amazon.)

Please apply now as this training will be offered to a maximum of four people.

Next steps:

Schedule a time to have a conversation with Natalie to discuss your path in the program.
You will need to sign the enrollment agreement.
Place a non-refundable deposit of $500 to hold your place. The balance of $6,000 will be due in 6 installments of $1,000 per month.

If you register prior to November 1, 2022, you will receive a discount of $450.*Please note that the Body Aligned Teacher Training does not automatically grant you a Pilates instructor position at Body Aligned.

To be considered for the upcoming training please email natalie@bodyalignedtampa.com .

Dates*:

Module 1 — Jan 14-15
Module 2 — Feb 18-19
Module 3 — March 25-26
Module 4 — April 29-30
Module 5 — June 3-4
Module 6 — July 15-16

*Dates subject to change

Reserve a spot now. ONLY 3 SPOTS AVAILABLE!

Contact natalie@bodyalignedtampa.com for enrollment contract.

Body Aligned Studio Etiquette

Thu, 07 Apr 2022 22:21:38 GMT

Adhering to specific etiquette in the studio makes for a more pleasurable experience for everyone. But you can’t adhere to what you don’t know! So, here is a handy list of standard practices at Body Aligned for your convenience.

At first glance, this list may look intimidating. But I can assure you that it all boils down to one thing: Be considerate of others!

What to wear (and what not to wear):

Ladies, wear form-fitting clothing so that we may observe your musculature. Please, no loose shirts. (When performing an exercise in inverted or even in a quadruped position, a loose shirt may expose more of your body than you intend.)
Men, please wear compression shorts under your workout shorts to maintain modesty in certain positions.
Wear clean, non-slip socks within the studio space. (For your convenience, fashionable grip socks are on sale in the reception area.)
Long hair should be tied back.
Please do not wear lotions or body oils as they can be quite challenging to remove from the equipment.
Please avoid perfume or scented products — out of an abundance of consideration for fragrance-sensitive clients.
Wear minimal makeup as makeup can stain the upholstered equipment.
Please, do not wear workout clothing with metal decoration, buckles, buttons or zippers, as they can damage the equipment.
Keep jewelry to a minimum for your safety (as well as the safety of the equipment and your jewelry).

Before your session:

Please do NOT come to a session if you are ill. Stay home. Especially if you are experiencing any of the following symptoms:
Fatigue
Fever
Cough
Shortness of breath
If you (or anyone you have had contact with) have tested positive for COVID-19, please follow the current CDC guidelines before returning to the studio.
Respect the 24-hour cancellation policy. If you cannot come into the studio for your session, please contact us as soon as possible to either arrange an in-home session over Zoom or reschedule, if necessary.

When you arrive:

Please be mindful of the environment as you enter and enter quietly. Other clients may be working on their mind-body connection and should not be distracted.
Street shoes are NOT ALLOWED within the equipment area of the studio. Instead, please change into your non-slip socks at the front reception area upon entry. (You may see an instructor wearing shoes, but they are indoor shoes only and do not track in dirt from the outside.)
Turn OFF your cell phone ringer.
Store your personal items either in the cubby boxes or lockers — not on benches or chairs.
If you are late for your session, please be considerate to join the class or your instructor without disturbing others. (Unlike other Pilates studios, we do not turn you away if you are late. However, we do ask that you create as little disruption as possible.

During your session:

Before your session begins, let your instructor know about any recent injuries or changes in your body.
While we encourage questions and a friendly atmosphere, please do not chat throughout your group class. Stay in the moment with your mind-body connection and allow others to do the same.
Please keep voices at a minimum!! Politely share the space with others.
Do not eat food on the equipment. (Duh.)
We encourage you to stay well-hydrated. Feel free to bring your own water bottle, which you may fill up from our water dispenser.

After your session:

After your group class, please retrieve a bottle of sanitizing solution and a cloth from the cart by the kitchen. Carefully spray your mat, machine (including the handles) and whatever accessories you used. Then wipe them dry for the next client.
If you need assistance scheduling your next appointment or have any questions, please move the conversation to the reception area so as not to disturb other clients.
Please exit quietly, using the same consideration with which you entered. The next group of clients will be beginning their sessions and trying to create their own space of concentration and peace.

Any questions, give us a call or text 813-253-3161.

GYROTONIC® METHOD Teacher Training December 2021 - January 2022

Tue, 19 Oct 2021 06:22:01 GMT

PRE-TRAINING COURSE
with Lauren Elford at Body Aligned, Tampa, FL

DATES : December 9-11 and December 16-18, 2021
STUDIO FEE : $200
REGISTER HERE : Click here
COURSE TUITION : $850 due on first day of course
TOTAL COST : $1050

The course will provide a foundational understanding of the Gyrotonic level 1 exercises and prepare students physically for the Gyrotonic Level 1 Foundation Course. During this course, students focus on gaining experience and developing a personal understanding of the exercises on the Pre-Training Course exercise list.

Prerequisites

An experienced Gyrotonic student with a basic understanding of the Gyrotonic level 1, progression I exercises. Students should take a minimum of ten or more classes with a Licensed Gyrotonic Trainer before registering for this course. For students who do not have access to Gyrotonic classes, a three day introductory course designed to provide an introduction to the Gyrotonic level 1, progression 1 exercises can be taken before the Pre-Training Course.

Upon successful completion

Once students have successfully completed the Gyrotonic Level 1 Pre-Training Course, they may proceed to the Gyrotonic Level 1 Foundation Course. The foundation course must be taken between one week and 3 months after the pre-training course.

FOUNDATION COURSE
with Lisa Lansing at The Movement Studio, Oxford, FL

DATES : January 7-12 and January 18-23, 2022
See website for more info:
https://www.gyrotonic.com/event/7007/
https://www.themovementstudiofl.com/

About Lauren
Lauren discovered her love of movement when she began to study ballet and jazz at the age of six. In 2003, her passion for dance led her to earn an Associate of Arts Degree in Dance Performance from Valencia College. She taught and choreographed ballet, modern, and jazz for ages seven through adult at places such as Blake High School for Performing Arts, Brandon Ballet, Hillsborough Community College and Sarasota Contemporary Dance.

In 2012, she earned her bachelor's degree in business from the University of South Florida. Upon graduation, she moved to Colorado, where she had a profound experience discovering GYROTONIC® Method. Within a month, she was on a track to become an instructor to learn all she could and share the benefits of this modality with others.

Lauren loves to learn. In her desire to further help her students, she became certified as an ACE Personal Trainer and as an instructor for TRX Suspension Training. After discovering the benefits of Pilates for herself and her students, she became a certified instructor for Mat and Reformer Pilates through Balanced Body®.

Another rewarding part of Lauren's career has been working in Sarasota Memorial Hospital's medically integrated fitness center, HealthFit. This experience has given her the opportunity to work with stroke victims, people suffering from posture issues, osteoporosis and joint replacements, as well as those working towards weight loss and overall health.

Movement has given Lauren joy and improved her quality of life. Her goal is to share her experience, helping her students find the joy of movement while building a higher quality of life for themselves.

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We're Moving

lesli@keepsimpledesign.com (Lesli Lindgren) — Tue, 22 Jun 2021 19:09:58 GMT

I can't thank you enough for the continued support through some challenging times. This year, our biggest dilemma has been a commercial real estate market increase of 30%!!!! Unfortunately, we could not sustain the business with such a big increase in rent, and we didn't think that passing the cost on to the consumer was acceptable.

Therefore, we will be moving to a new location in August in Tampa Heights on the north side of downtown near the Armature works. The new location will be away from the busy street corner that we've tolerated for seven years. There is a parking lot behind the building and plenty of street parking in front and on the side street.

Why Become a Pilates Instructor?

lesli@keepsimpledesign.com (Lesli Lindgren) — Wed, 24 Mar 2021 01:29:35 GMT

Become a movement specialist!
Love Pilates yourself? Becoming an instructor gives you a greater understanding of what you are doing in class and allows you to perfect your technique!
Life as an instructor is very rewarding. You are helping to change people's lives on a daily basis — helping them live pain-free and achieve their fitness goals!
Work at a job where you get paid to keep fit and maintain a healthy lifestyle.
No more sitting at a desk all day! As a Pilates instructor, your day is active — in constant motion.
Pilates instructing offers flexible work hours — options to work part- or full-time.
Pilates offers the ability to work for yourself.
There are numerous locations nationwide to find work.
You'll have job security — there's a steady demand for Pilates instructors.

WHAT CAN YOU DO WITH YOUR CERTIFICATION?

Instruct Pilates in a Pilates studio
Instruct Pilates in a gym
Instruct Pilates from your home
Instruct Pilates in a corporate setting

Why Body Aligned teacher training?

We offer a small, interactive, hands-on course.
Our 450-hour comprehensive course content includes mat, reformer, Cadillac, ladder barrel and spine corrector instruction.
Teacher Training includes modular progressive courses on all equipment: 6 modules over 12 days of in-person lessons.
Learn to create balanced, practical lesson plans.
Learn how to communicate instructions to your future clients effectively.
Learn modifications for special populations.
Gain confidence through a practical, stress-free examination after each module.
Gain experience through 60 observation hours, 100 practical hours and 100 teaching hours.
Certificate of completion provided upon passing practical (teaching and performing) and written final exams.
Become eligible to take the NCPT certification test.

New Procedures for In-Studio Sessions

lesli@keepsimpledesign.com (Lesli Lindgren) — Fri, 12 Jun 2020 21:37:52 GMT

Please do not enter the studio until your appointment time to limit the number of people inside the studio between sessions.
We have moved the equipment around in order to accommodate more clients at the same time but will still practice social distancing between clients and instructors.
Clean grip socks will be required in the studio.
We encourage you to wear a mask, if you so choose. We will wear masks at your request. Gloves are also available in the studio.
You will be required to wash your hands with soap and water before and after your session. We will also wash our hands between each client. There will be hand sanitizer available in the studio to use throughout your session.
Common areas as doorknobs, chairs, light switches and any surfaces touched by human hands will be sanitized throughout the day using disinfectant.
Equipment, as always, will be sanitized between clients.
We will also use a medical-grade film barrier on the reformer loops and handles to minimize direct hand contact with the equipment. We will change the film for each client.
Towels, as always, will be laundered and bleached between uses.
In order to allow ample time to accommodate these precautionary procedures, ALL SESSIONS WILL BE FIFTY (50) MINUTES LONG.

For your protection and in your best interest, if you are defined as an individual that is at higher risk for severe illness, or reside with an individual at high risk, I am going to ask you continue to refrain from coming to the studio for a few more weeks.

Please do not come to a session if you are experiencing any of the following symptoms:

Fatigue
Fever
Cough
Shortness of breath

STAY HOME!

If you have had contact with anyone who has tested positive for COVID-19, please do not book an appointment until FOUR WEEKS after exposure.

THANK YOU FOR YOUR PATIENCE AND SUPPORT!

A message about Coronavirus

Fri, 20 Mar 2020 20:58:37 GMT

To our Body Aligned Family:

As a studio devoted to sustaining the wellness of our clients, we have made the decision to temporarily CLOSE until Wednesday, April 1st. At that time, we will reevaluate the status of COVID-19 and make a decision that keeps our clients safe and healthy.

As a team, we look forward to coming back refreshed and inspired to continue our work as a community.

We will miss seeing you in the studio. In the interim, we encourage you to take advantage of our virtual classes instructed by some familiar Body Aligned faces.

Watch for more information on our exciting online classes and schedule coming very SOON!!! We are working hard to get started immediately — as in this Saturday at 9:00 AM !

Please feel free to reach out with any questions.

Sincerely,

Natalie, Olivia, Michael, Mary Susan, Leanne and Ryan

Body Aligned Pilates and Wellness

Too Old for Pilates? NO WAY!

Tue, 09 Apr 2019 23:13:11 GMT

I hear it all the time, “I’m too old for Pilates.” Let me assure you; nothing could be further from the truth!

But don’t believe me! I’d like to introduce you to two of Body Aligned’s clients — and subject-matter experts — Fran and Evelyn.

In her early 70s, Fran had issues walking in which one side of her pelvis would tilt severely downwards as she took steps (Trendelenburg gait). While visiting her daughter in New York, Fran happened to talk to one of her daughter’s friends who was a Pilates instructor. She highly encouraged Fran to do Pilates as a safe, effective way to work on her leg and pelvis muscles without risk of further injury to her joints.

That’s where I came in.

As soon as Fran came home to Tampa, she immediately took the advice she’d been given. She found me, made her first appointment, and has been doing Pilates with me ever since!

While paying careful attention to Fran’s knee and hip joints, we strengthen her lower body muscles to improve her gait. And, we broadened our attention towards strengthening her upper body as well. I introduced some exercises enhancing her ability to lift herself up on her forearms and developing the strength of her upper arms, shoulders and back. Little did we know how quickly she would need her new strength.

Unfortunately, in 2014, Fran suffered a mild stroke. But Pilates came to her rescue — as she credits our work on her upper body with her ability to seek help! You see, her stroke happened in a distant part of her home away from the phone. Thankfully, she had the upper body strength to be able to crawl her way to a phone and make the call to 911. (She coyly reports the responding EMTs were cute!)

Her elbows may have been rubbed raw from the long crawl, but her strength held out! Imagine if she had not been doing Pilates … I shudder to think.

Along the way, Fran did require a double knee replacement (her damaged knees were causing her uneven gait). But after being released from rehabilitation, she returned to Pilates, continuing to improve her knee function and keeping them in the best condition going forward.

Fran is now 85! (Don’t worry, I asked her if it was okay to share her age with you.) I asked her if she thinks there is ever an age when one is “too old” for Pilates. Fran said, “Absolutely NOT!” And she should know; she’s living proof. In fact, she was on the Cadillac about to start her session when I asked her.

But Fran is a young whippersnapper compared to our new client, Evelyn, who will be 96 in May (She’s also proud to share her age.)

Evelyn didn’t begin taking Pilates until her late eighties, at an outstanding studio in Pensacola, Florida. But recently, Evelyn moved to Tampa to be near her daughter and son-in-law (both of whom are also my clients).

Pilates had become so important to her that before she even started packing, she made sure she had her Pilates sessions all lined up here at Body Aligned. She says it’s the one time of day when she can completely focus on herself and her body.

Keeping that mind/body connection became even more critical in the last few months. Unfortunately, in December, Evelyn also suffered a mild stroke.

Luckily, her well-developed upper body strength allowed her to crawl as well — to get help from her daughter across the hall. (And in case you’re wondering, she agreed with Fran: the EMTs in Tampa are “hunks!”)

But don’t count Evelyn out! She’s already back at Pilates (and GYROTONIC® appointments as well). She’s doing all of the exercises she was doing before her stroke, and even starting to add new ones!

In fact, her physical therapists at Tampa General Rehabilitation were effusive about what great condition she was in. They credited her years of Pilates with her ability to quickly regain muscle memory and function much faster than many of their patients. She was apparently quite the inspiration around there!

When I asked Evelyn at what age would she say someone was “too old” for Pilates, she said, “Never! In my experience, Pilates can be tailored to match the condition of the person. So, under the supervision of a good instructor, I believe anyone can do Pilates.” She added, “I want to stress to everyone, though: Start early! I wish I had known about Pilates when I was younger because it would have been so good for me — both physically and mentally. But, it’s never too late to start!”

Evelyn is right. We at Body Aligned are trained to customize sessions to the individual. No matter what your age or conditioning, in a private Pilates session, we can adapt a program that perfectly suits you. You’ll feel both challenged and accomplished. You’ll feel good! (And, like Fran and Evelyn, you’ll be more prepared for unexpected health issues that arise as we age.)

So, listen to these two beautiful ladies. They know what they’re talking about from experience! Be proactive and schedule a session with one of our well-qualified instructors today. I promise you: You’re not too old. You’re JUST RIGHT!!

It's a Friendly Machine

Thu, 08 Nov 2018 23:35:49 GMT

“It’s a friendly machine. It’s like a dance partner — it’s here to help you!”

That’s what Mary Susan reassuringly says when anyone seems intimidated by the GYROTONIC® machine in the studio.

And Mary Susan should know. If you read my earlier blog post introducing Mary Susan, you’re aware of how much GYROTONIC® has meant to her recovery. As she worked on opening her body, her throat, her back and her heart, she was able to relax and let go — not only physically but also mentally! She was amazed at how healing GYROTONIC® was for her emotionally.

Mary Susan believes that the pent-up emotions and stress we carry locked up inside us can manifest as pain in our physical bodies. Opening up her physical body also opened up feelings that she had held deep inside, freeing her to reach her full potential. As she began to feel better, Mary Susan decided she wanted to be a GYROTONIC® trainer and bring this healing to others! Because of her injury, however, her training had to proceed much, much slower. Instead of the usual six days of intense training to become a trainer, Mary Susan’s teacher took much more time — three months, in fact!

That slower pace has shaped how Mary Susan teaches now. As she told me, her style is more therapeutic, concentrating on gently moving your body in the right direction. She says, “Our bodies are like little babies; they don’t know how to speak to us in anything other than screams and cries. You know, like 'I’m hungry. I’m in pain. I’m tired.' But our brains are not that way." Brains try to rationalize every detail. So, she treads the fine line of connecting our bodies to our brains and allowing them to communicate as one.

Through GYROTONIC®, Mary Susan has learned — and strives to teach — that even though our body may be in pain, we can learn to place it in the correct position and move without fear. We can learn to listen to our bodies because our bodies want to move! “Our bodies are mobile, but we live in a static society,” she told me. GYROTONIC® reminds the body to do what it was made to do — move.

Mary Susan will often use the example of the blind. They seem to sway and move much more constantly than the sighted, who become societally pressured to remain still. We can learn from that. We would certainly be in much less pain if we regularly moved. But, unfortunately, in our daily environments, we are most definitely discouraged from sitting on the floor or stretching.

A GYROTONIC® session with Mary Susan gives us a dedicated time to move. It gives us permission to implement her mantra: “The skeleton informs muscular movement,” (rather than the other way around). If you allow the muscles to guide the skeleton (working from the outside-in), the movement is superficial. But, if you work from the inside-out, allowing the skeleton to guide the muscles, the movement becomes expansive. And this is the GYROTONIC EXPANSION SYSTEM® , after all!

Body Aligned is so happy to have Mary Susan with us. Allow her to use her experience and philosophy to help you gain the physical and emotional freedom to become your best self.

To make it easy for you, we are offering your first session at a reduced price of $45. Click here for more information and to book your session. No matter your level of fitness, the GYROTONIC® method can be customized to your needs.

If you’d like to see more of the movements used in the GYROTONIC® method, watch this video provided by the GYROTONIC EXPANSION SYSTEM® .

GYROTONIC®, GYROTONIC EXPANSION SYSTEM® AND GYROKINESIS® are registered trademarks of Gyrotonic Sales Corp and are used with their permission.

GYROTONIC® Teacher Training in Tampa

Tue, 25 Sep 2018 00:00:00 GMT

2019 TEACHER TRAINING COURSE GYROTONIC® LEVEL 1 with Elizabeth Holland

GYROTONIC® Pre-Training Course

DATES: April 5th-7th & 12th-14th, 2019

Registration/Studio fee: $200

Course Tuition = $850

TOTAL COST = $1050

Course will provide foundational understanding of the Gyrotonic level 1 exercises and prepare students physically for the Gyrotonic Level 1 Foundation Course. During this course students focus on gaining experience, and developing a personal understanding of the exercises on the Pre-Training Course exercise list.

Prerequisites

An experienced Gyrotonic student, with a basic understanding of the Gyrotonic, level 1, progression I exercises. Students should take a minimum of ten or more classes with a Certified Gyrotonic Trainer before registering for this course. For students who do not have access to Gyrotonic classes, a three day introductory course designed to provide an introduction to the Gyrotonic level 1, progression 1 exercises can be taken before the Pre-Training Course.

Upon successful completion

Once students have successfully completed the Gyrotonic Level 1 Pre-Training Course, they may proceed to the Gyrotonic Level 1 Foundation Course.

GYROTONIC® Foundation Course

DATES: May 3-5th, 10th-12th, 17th-19th & 24th-26th, 2019.

Registration/Studio fee = $300
Course Tuition = $1500
TOTAL COST = $1800

Course will provide a more in-depth understanding of the Gyrotonic level 1curriculum and provide students with the specific skills and techniques needed to teach these exercises to others. During this course, a Gyrotonic Master Trainer introduces the teaching techniques and principles underlying the Gyrotonic level 1 exercise syllabus and introduces the complete Gyrotonic, level 1 exercise curriculum.

Prerequisites

Successful completion of the Gyrotonic Level 1 Pre-Training Course.

GYROTONIC® is a registered trademark of Gyrotonic Sales Corp and is used with their permission.

https://clients.mindbodyonline.com/classic/ws?studioid=183677&stype=-102&sTG=26&sVT=37&sView=day&sLoc=1&sTrn=100000015

Equipment Series: Pilates Chair

Sat, 31 Mar 2018 00:00:00 GMT

It’s a piece of exercise equipment! It’s living room furniture!

Wait. What?

Believe it or not, Joseph Pilates invented his "Wunda Chair" to serve both purposes: a piece of furniture you could turn into an exercise device. Don’t believe me? Check out the wording in his 1934 patent application:

“My present invention relates to improvements in chairs. More particularly, it is an object of my invention to devise a chair which will better support the body, promote better posture and insure a more thorough rest and relaxation to the sitter. A further object is to provide a chair which is convertible into an exercising device as well as to provide an improved exercising device.”

Okay, I can’t imagine any of us would actually decorate our homes with a Pilates Chair as it looks today. But, if you’d like to see an incredible video of the original creation as Joseph Pilates demonstrates the Chair in his New York living room, check this out on Vimeo !

Let me assure you, the Pilates Chair as it exists today will not provide “rest and relaxation to the sitter.” No. In fact, I have one client who groans every time I slide it towards her — she knows it’s going to be a challenging workout. But despite her resistance, she always thanks me later. Because the Pilates Chair varies the body positions used on the reformer or trap table, it allows for slightly different stability muscle groups to be called into action.

Men especially enjoy sessions on the Chair, as it is probably the most athletic of all of the apparatus. I’ve also been told it feels the most like traditional gym equipment — calling to memory the seated machines — so there’s a sense of familiarity that many gym-goers enjoy.

But, the Pilates Chair is so much more versatile than those gym machines.

In fact, almost any exercise from the reformer has a counterpart that can be performed on the Chair. However, because of the seated or standing position, it can be argued that the motion is more functional as it relates to our daily lives. It is also a priceless tool for balance work because performing the movement in the seated or standing position requires much greater stability.

As you look at the Chair, you probably first assume its usefulness in developing leg strength. Indeed, many runners, skiers, and basketball, football and hockey players utilize it to focus on leg power. But what you may not realize, is the Chair is also amazing for upper body work! It is an incredibly well-rounded apparatus for the entire body — all while keeping your core strong and engaged, and developing better functional balance.

The Pilates Chair was an integral part of Joseph Pilates’ vision and is certainly an essential part of our practice here at Body Aligned. So, when we pull it towards you, remember the benefits of this unique apparatus.

For complete details on our Pilates offerings and pricing, see our Pilates section.

GYROKINESIS® Class in Tampa!

Mon, 22 Jan 2018 00:00:00 GMT

Join us for class every Tuesday in March at 12pm with Master Trainer Elizabeth Holland

GYROKINESIS® classes can be adapted to fit anyone's ability. People from all walks of life including accomplished athletes, fitness enthusiasts, senior citizens, and people recovering from an injury or dealing with a disability take Gyrokinesis classes. By the end of a Gyrokinesis session, one's entire system is awakened and brought into greater balance. Focus on the breath stimulates the parasympathetic nervous system resulting in a sense of calm, well-being and mental clarity.

The GYROKINESIS® Method is a movement method that addresses the entire body, opening energy pathways, stimulating the nervous system, increasing range of motion and creating functional strength through rhythmic, flowing movement sequences. It is an original and unique method, which coordinates movement, breath and mental focus.

A Trainer with an Empathy for Pain

Sat, 13 Jan 2018 00:00:00 GMT

That new beautiful piece of equipment in the studio? It’s part of the GYROTONIC® method.

That new beautiful piece of equipment in the studio? It’s part of the GYROTONIC® method. You’ve had lots of questions, but rather than just explaining what the movements are, I want to tell you about how it can work miracles.

I sat down recently with our instructor, Mary Susan, and she told me the story of how she became devoted to the GYROTONIC® method. With her permission, here’s her story:

Mary Susan has always been athletic. She’s been a dancer since the age of 5 … Scottish Highlands dance, as a matter of fact, a very active and physical form of dance. She started competing in Premiere when she was 9 and won her first US Championship at 11. That was her life until she was 17, competing in Canada, Scotland and the United States. She was very physical and strong.

But, her shoulder hurt. Badly. Her dance teachers were on her about her shoulder’s position, saying it always looked strained.

Mary Susan stayed active. She moved on to modern dance, actively participated in show jumping horses, and graduated college with a double major in Dance and Theatre. Then she moved to New York City and attended the Limón Institute. She was on the path to becoming a professional dancer!

But, that shoulder — it still hurt. It felt weird. It always felt weird.

She had worked with a personal trainer to strengthen her shoulder — thinking her shoulders and her back might be weak. But, that wasn't it.

Then ... kismet. A fellow dancer-friend was working at the front desk of a GYROTONIC® studio while recovering from a knee injury. She had benefitted from the GYROTONIC® method (after doing physical therapy), and she highly recommended it to Mary Susan. In fact, she even got Mary Susan the same job there at the studio. As part of her pay, she would get a weekly session!

Unfortunately, though, the underlying problem was already worse than she realized. The morning after a dance company dress rehearsal, Mary Susan woke up and felt like her shoulder needed to pop. When she rotated it backward, it popped with the ferocity of white-hot pain, as though someone had stuck a kitchen knife in it — and twisted.

She grabbed her glasses (because up until that point, she really couldn’t see what might be going on), and discovered that her right arm was twice the size of her left! It was mottled with blue streaks, as though someone had grabbed her roughly by the arm. The veins in her chest poked out. Something was wrong. Really wrong.

The doctors at first were completely resistant to the idea that it could be a blood clot — Mary Susan was young; she was a vegetarian; she was a dancer. The tests were inconclusive. Even though the pain was intense, the doctors were 99% sure that it was a torn muscle or maybe an infection. They cleared her to fly home for a visit. But after flying, the pain intensified even more.

It was the kind of pain that has no relief … constant, whether she was asleep or awake, standing or lying down, nothing helped except for heat. But, she forged ahead … still doing her GYROTONIC® sessions.

Many people don’t understand pain. Some thought she was a “weenie,” and even Mary Susan herself was beginning to feel like she wasn’t handling the pain as bravely as she should. But, her GYROTONIC® trainer, Esther Moreno (owner of Village GYROTONIC® in the Manhattan’s West Village) recognized that something was very wrong with Mary Susan's shoulder.

And then she started blacking out.

Mary Susan’s med-school husband insisted that she get examined again. At the hospital, the faces on the technicians who did the ultrasound on her chest told the whole story. “I have a blood clot, don’t I?” she asked.

“It’s huge,” they answered.

It turns out she had a huge DVT (Deep Vein Thrombosis). The doctor said she had never seen anything like it in her 40 years of practicing medicine in New York City. Injectable blood thinners were prescribed immediately, followed by Warfarin, accompanied by painkillers.

Mary Susan curled up in a chair and cried. She was NOT a weenie! It truly had been a horrific pain she experienced, caused by something terrible. The clot was a result of Thoracic Outlet Syndrome. In her case, a congenital narrowness in her neck muscles had crushed her veins and also her brachial plexus nerves as well. So, she not only had a blot clot, she also had nerve damage.

Instead of doing physical therapy, Mary Susan chose the GYROTONIC® method. She returned to Esther Moreno. Esther worked intensively with Mary Susan, gently working with her shoulder … taking the time to heal her.

A couple of months later, Mary Susan returned to the specialist. He examined her and was stunned — the muscles had loosened. “This is the best result I’ve ever seen! What are you doing?”

" GYROTONIC® Method," Mary Susan told him.

To which he replied, “I don’t know what that is, but keep doing it.” And, he wrote it down to recommend to the rest of his patients.

It was a miracle — not only a miracle that Mary Susan was recovering so well but also a miracle that the blood clot hadn’t killed her! One doctor believed that the beneficial movement from the early GYROTONIC® sessions had perhaps kept the blood clot from breaking off and causing a stroke.

Now, don’t get me wrong. Her recovery wasn’t over in a couple of months. It was a long road. The pain from the nerve damage continued for two years — the length of time it takes for nerves to heal. And unfortunately, the painkilling drugs continued as well. But, through all the drugs’ extreme side effects, Esther stuck with her. She kept working with Mary Susan, working with her, and working with her.

As Mary Susan says, “She healed me.”

That was when Mary Susan decided to become a trainer. I’ll share more of Mary Susan’s training philosophy with you in my next blog. But, I thought it was important that you know her story. This is what the GYROTONIC® method can do. And, who better to help you progress through your aches and injuries than someone who obviously has an amazing empathy for those in pain? She’s been there.

If you’d like to see more of the movements used in the GYROTONIC® method, watch this video provided by the GYROTONIC EXPANSION SYSTEM® .

But, rather than watch, why not experience it for yourself? To make it easy for you, we are offering your first session at a reduced price of $45. Click here for more information and to book your session. No matter your level of fitness, the GYROTONIC® method can be customized to your needs.

GYROTONIC ®, GYROTONIC EXPANSION SYSTEM ® AND GYROKINESIS ® are registered trademarks of Gyrotonic Sales Corp and are used with their permission.

Continuing Education Course: Athletic Reformer with Courtney Miller

Sat, 23 Sep 2017 00:00:00 GMT

We are hosting Courtney Miller on December 2nd & 3rd, 2017 JOIN US!

Athletic Reformer: Whole Body Reformer Part 1 & 2

(8 PMA credits per day upon completion)

Saturday, December 2nd: 11am-7pm Athletic Reformer: Part 1

Sunday, December 3rd: 8:30am-4pm Athletic Reformer: Part 2

An advanced 2-day workshop for Pilates professionals focusing on dynamic flow, creative combinations, intelligent group programming, and full body integration on the Reformer.

Learn to minimize the use of flexion-based exercises to target the core while maximizing functional movement patterns to restore whole body strength, agility, flexibility and coordination. In addition to new variations, this workshop also covers strategies on how to adapt programming to accommodate a variety of levels in a group setting.

* Pilates foundations are discussed, however, this workshop is designed for Pilates practitioners with previous Reformer and Mat training and with a minimum of 1 year of teaching experience.

** Due to the limited spaces in Courtney Miller's workshops, once you make a reservation no refunds or rescheduling options are available.

2-day Workshop $550

Single day workshop $300/day

Postural Assessment

Thu, 24 Aug 2017 00:00:00 GMT

Too much sitting, too much standing, awkward lifting or even unsafe workout regimens can wreak havoc on our proper alignment.

You can tell by our name — Body Aligned — that we are firm believers that an aligned body is a healthy, pain-free body. But, unfortunately, our everyday life works against us. Too much sitting, too much standing, awkward lifting or even unsafe workout regimens can wreak havoc on our proper alignment.

Let’s face it, even if we are trying to be mindful of bodies, we all have particular positions that we favor during the day. Over time, our spine, joints and muscles become unbalanced while trying to accommodate that favored position. Vertebrae and joints will be pulled out of their natural positions, and muscles will tighten or weaken to adjust to that change. Nerves will be triggered, and pain will result … then your muscles and joints will try to pull themselves into a different position to eliminate that pain.

It’s a vicious circle.

However, whenever there is a dysfunction in our skeletal or muscular system, it will manifest as a postural imbalance that can be observed by a trained eye.

That’s where a Postural Assessment comes in.

With a Postural Assessment, you will get more information about your body and a better understanding of your actual alignment and imbalances. Then, with Pilates, you will be able to strategically target your individual needs — strengthen the weak muscles and stretch-and-release the tight ones.

Specifically designing your Pilates session to address the postural dysfunctions discovered in your Postural Assessment, can increase your flexibility and strength, while eliminating muscle spasms and pain.

Plus, a Postural Assessment is also a good way to discover an overlooked scoliosis, so that we can work on the necessary mobility of your spine.

Frankly, working on specific imbalances can help prevent injuries for anyone! Why continue to overwork the same muscles while allowing others to languish? Correct those imbalances and avoid repetitive injuries.

After completing a Posturology course at the St.John-Clark Pain Treatment Center in Clearwater, Maria is now a specialist in postural analysis. Take advantage of her ability to assess and correct muscular imbalances in your body by scheduling a postural assessment appointment with her. Then Pilates will be the next logical step in your process.

Doesn’t it make sense to get your Body Aligned?!

Holiday Foods and Inflammation

Wed, 09 Nov 2016 00:00:00 GMT

It’s that time of year again — when we overload our dinner plates and allow ourselves more treats than usual.

Yep, it’s the Holidays! And while we all deserve to indulge a bit in our favorite holiday foods, it’s good to keep in mind which foods can cause the most inflammation and which foods can actually help us fight inflammation.

Why is inflammation so important? Inflammation is part of our immune response. It occurs naturally to help clear out detrimental issues within the body and also promote repair. So when working properly, inflammation can be like a maintenance and repair crew. However, chronic inflammation can be like a wrecking ball! Chronic inflammation (inflammation that continues to occur over long periods of time) can actually begin to disrupt the body’s natural functions and eventually contribute to various diseases, ranging from allergies and arthritis to diabetes and cancer. Plus it can manifest itself as joint and muscle pain…which is what we at Body Aligned are working to help you avoid!

Certain foods can cause or exacerbate an inflammatory response. This is not a complete list, by any means, but rather some of the top offenders. So while we may enjoy them, it is best to either enjoy them in disciplined moderation or, frankly, avoid them all together.

Processed, prepared foods – including fast food and convenience foods. These contain so many artificial ingredients, additives and preservatives that are prime triggers for inflammatory response.
White sugar – this includes candy, baked goods, soft drinks and unfortunately many juices. While artificial sweeteners may seem to be a solution, they, too, are linked to serious health conditions. It’s best to control that sweet tooth, and just enjoy in moderation.
Alcohol – high in sugar and also taxes the liver.
Iodized salt – sodium is best in a more natural form. So, it’s much better to replace it with Celtic sea salt or Himalayan salt. These salts contain other minerals that provide a more well-balanced additive.
Dairy products – not only are they inflammatory, but non-organic dairy contains antibiotics and hormones that can also promote an inflammatory response
Margarine, shortening and lard – While you may not use them at home, these can also be found lurking in store-bought baked goods as well. It’s better to go the extra mile and bake items yourself using high-quality grass-fed butter, olive oil, or coconut oil.

Certain foods, on the other hand, can actually be anti-inflammatory. So, especially during the holiday season, it’s a great idea to include as many of these as possible. Again, not a complete list, but some of our favorites and some that especially seem appropriate for the holidays.

Herbs – Rosemary, Basil, Parsley, Oregano, Mint
Spices – Cinnamon, Cloves, Ginger, Turmeric
Nuts – Almonds, Walnuts, Brazil nuts
*Wild* Caught Fish – Salmon, Albacore Tuna, Trout
Fruits – Cantaloupe, Peaches, Strawberries
Vegetables – Broccoli, Carrots, Sweet Potatoes

While we don't claim to be licensed nutritionists, these guidelines are widely accepted advice. But we know that nobody can expect to be perfect over the holidays. So to help combat those little slips and cheats that can cause inflammation, make sure to keep up with your regular schedule of exercise – and maybe add an extra session or two. Schedule your appointments for Pilates, Xtend Barre or Yoga at Body Aligned Pilates and Wellness in South Tampa today. We're here to help you stay healthy…right into the New Year.

Pilates for Cancer Patients and Survivors

Thu, 08 Sep 2016 00:00:00 GMT

There’s an understandable fear on the part of many cancer patients that they will not be able to perform exercises properly. That is the beauty of Pilates. s is a subtitle for your new post

Cancer patients can experience pain, tightness and weakness in their muscles. They generally don't feel strong physically, so it's hard for them to be mentally strong to fight the battle. Unfortunately, the vast majority of cancer patients are uncertain as to what exercise is appropriate. Many are afraid to move, not fully aware of the limitations of their bodies, and certainly not wanting to trigger more pain.

This is where an experienced Pilates instructor is invaluable. The instructors here at Body Aligned can tailor each Pilates session to give a full-body workout — emphasizing specific areas that need more attention yet taking great care of other areas that may require more gentle treatment.

There’s an understandable fear on the part of many cancer patients that they will not be able to perform exercises properly. That is the beauty of Pilates. Every single movement can be modified, depending on each person’s stage of cancer and their physical needs. Plus, to accommodate changing physical limitations, Pilates can also be performed in a variety of positions: lying on your back, on your stomach, on your side, standing or seated. Pilates can be tailored to YOUR needs.

Pilates also focuses on deep, multidimensional breathing, which physically encourages lymphatic drainage and emotionally releases tension. It offers a healing benefit to both the body and mind…at a time in life when both body and mind are being overly taxed.

Utilizing Pilates, the muscles are reminded to perform the movement for which they were designed, and that helps the patient or survivor regain physical strength and emotional confidence. So because Pilates is based on safe and natural movements of the body, it helps to improve and reinforce the overall quality of life of cancer patients and cancer survivors even outside of the studio.

Here are just a few of the benefits of Pilates for both those who are currently in cancer treatment and also recovered patients:

Improved muscular strength
Better posture
Increased range of motion
Stronger core
Stronger back (especially important in breast cancer recovery)
Increase of flexibility and coordination
Better balance
Improvement of sensory awareness
Better blood flow
Energy boost
Stress reduction
Good transition into lifelong wellness and fitness programs

In the last ten years, we have noticed a greater reception by the medical community considering Pilates as a rehab option. Pilates is increasingly suggested to be the next step after physical therapy to continue building range of motion and strength. That's one of the reasons why the Stanford Cancer Center offers a Pilates class as part of their Cancer Supportive Care Program.

We're here for you. Take care of your mind and body today, by scheduling an appointment at Body Aligned Pilates and Wellness in South Tampa. To see current specials and for complete pricing information, click here .

We recommend you first consult with your physician prior to attending a Pilates session.

-- Thanks to our Guest Blogger, Maria, a Pilates instructor here at Body Aligned.

Equipment Series: The Ladder Barrel

Wed, 03 Aug 2016 00:00:00 GMT

What does Pilates have in common with beer?

(Well, that certainly got your attention!)

According to legend, Joseph Pilates used an empty beer keg to create his first Ladder Barrel. And he saved the metal rings from around the beer keg to use as the first Magic Circles (more on those in a later post). Who knew, right?

So as the name implies, the Ladder Barrel is made up of a cushioned barrel-shape. It faces a ladder made up of several rungs to allow you to secure your feet or hands. The base is adjustable so that it can accommodate most body sizes. This piece of equipment was designed to effectively engage the postural muscles as you move through several different planes in space, helping to align the spine.

There are some Pilates instructors who only utilize the Ladder Barrel at the end of sessions for stretching. But at Body Aligned if you hear, "Let's move to the barrel," don't necessarily think your session is over! We love how the Ladder Barrel can also be an extremely versatile piece of equipment for strengthening and stability, as well as for improving flexibility and stretch.

Ab work can be incredibly targeted when done on the Ladder Barrel. Side sit-ups are also very effective. Of course, back extension movements are a natural fit. You can either lie backwards over the barrel and gently extend your spine, or lie face down and use the barrel for stabilization as you lift your upper body into "Swan". And there's always the challenge of "Horseback" (it looks exactly like it sounds) to strengthen both the core and the legs. Ask about it! It's fun! The list of movements are endless.

But yes. At the end of the session, the Ladder Barrel will still be there to reward you for your hard work by providing a stable place to stretch out your hips and hamstrings. Increasing flexibility and mobility in these areas can help alleviate sciatica. That alone might make the Ladder Barrel your new best friend. (Plus stretching always just feels good!)

Contact us today to set up a private Pilates session so that one of our instructors can help you experience this fun and effective piece of equipment. For new clients, your first session is free! For complete details see our Pilates section.

Equipment Series: The Cadillac/Trap Table

Thu, 16 Jun 2016 00:00:00 GMT

Look at your bed. Did you visualize an exercise apparatus utilizing the bed frame and mattress springs? No? Joseph Pilates did.

During WWI, when Joseph Pilates was interned (see his history), many of the prisoners he worked with were bedridden with severe injuries. In order to allow them to benefit from movement, stretching and strengthening without having to stand, he attached springs to their beds to use as resistance. In this manner, they were able to rehabilitate before even being mobile.

This was Pilates’ prototype of the modern day Cadillac—which by the way, he named after the era’s prestigious car.

Perhaps you’ve noticed (it’s kind of hard to miss) that we recently added one to our equipment collection here at Body Aligned. As when Joseph Pilates used it, the Cadillac (also called the Trapeze Table or Trap Table because of the unique trapeze component) is still used quite frequently in rehabilitative situations. Because of its higher profile, it provides easier access for individuals with limited mobility.

But it’s value extends far beyond rehabilitation. The Trap Table is an extremely versatile piece of equipment with an array on exercises that can be performed in all planes of motion. It can be used for activating almost any muscle group in both the upper and lower body, anterior and posterior chain. Many exercises emphasize assisted spinal articulation—either flexion or extension. The springs provide assistance in connecting the extremities to the core which requires great core control, centering, stability and breathing—all while allowing a fluidity or flow of movement.

Plus it’s especially helpful when endeavoring to more fully utilize the hamstrings during leg work—specifically calling on them for both strength and flexibility. Leg work can be accomplished lying down, side-lying, facedown or standing depending on hamstring flexibility. And because of its unique design, there are some remarkable standing stretches that can only be done on the Cadillac.

In fact, fully utilizing the architecture of the Cadillac allows for unique hanging exercises that immensely benefit the upper body and spine. And talk about fun? You can experience specialized movements that will make you feel like you’re a budding candidate for Cirque du Soleil. Consider it a grown-up’s version of a jungle gym!

It may look intimidating, but don’t let it be. The Trap Table will definitely bring new movements to your Pilates practice. And at any ability level, how wonderful is it to feel a new sense of accomplishment by experiencing a new piece of equipment?!

Contact us today to set up a private Pilates session so that one of our instructors can help you experience this amazing, transformative piece of equipment. For complete details and pricing, see our Pilates section.

Pilates for Athletes

Wed, 30 Mar 2016 00:00:00 GMT

“Pilates is almost like a ‘prehab’ in a sense.” — Nate Burleson, former NFL Wide receiver

Being an athlete is not just about strength, power and big muscles. Athletes from all sports — whether it be football, baseball, soccer, hockey or basketball — require a full body workout in order to give their best performance, as well as have a safe performance. They need a workout that not only develops strong core and pelvic floor muscles, but also addresses mobility, body alignment, body awareness, agility, coordination, muscle balance and flexibility.

All of these aspects are basic principles of Pilates.

Common injuries (such as hernias or torn ACLs, PCLs, menisci or hamstrings) could all be prevented by utilizing a “quality” deep muscle program like Pilates, versus only a “quantity” superficial muscle conventional workout. So why not "prehab" now, instead of "rehab" later. Pilates is an excellent complement program for any kind of athletic training.

NFL players as Antonio Brown, Chris Givens, Michael Campanaro, Brandin Cooks and Martellus Bennett (pictured above*, practicing with his Pilates instructor in suburban Chicago) have all been experiencing the benefits of Pilates.

As a former dancer, I experienced the huge benefits of Pilates in my own body. During my years living in New York, I had the honor to teach Pilates to Broadway dancers, and see the changes in their balance, flexibility and strength. I have also been working with cyclists, golfers, tennis and soccer players. Now I would like to help the "bigger" guys, like football or baseball players!

-- Thanks to our Guest Blogger, Maria T. Sheldon, a Pilates instructor here at Body Aligned. For more information, please visit our Pilates page. We offer private or semi-private sessions by appointment. For complete pricing information, click here.

*For additional images and more information on Martellus Bennett's inclusion of Pilates into his football training regimen, check out this article from Pilates Style magazine.

Pilates vs Yoga

Fri, 18 Mar 2016 00:00:00 GMT

Pilates vs Yoga

Here is a very basic answer to the nagging question, "What is the difference between yoga and Pilates?"

The Fundamentals:

Pilates is a mainly physical practice in which most ALL of its core principles are centered around physical fitness. Yoga is a mainly spiritual practice with only ONE of its core principles (asana) centered around fitness.

The Fitness:

Equipment: A full and challenging Pilates workout can take place solely on a mat OR on a variety of spring loaded equipment. Yoga is done on a mat with no equipment. Props like blocks and straps are often used in both practices.

Exercises: Since yoga is a much older practice than Pilates (over 5,000 years) there are so many lineages and varieties of exercises when it comes to the physical postures. Pilates, though not without its own variety, is more likely to have a familiar structure to each workout. While both practices offer exercises for the full body, in yoga there are often more opportunities for stretching with longer holds in specific postures and balances; whereas in Pilates there are more opportunities for core strengthening, resistance training, and specific muscle targeting.

Meditation: There are many opportunities for stillness and silence in a yoga class, including a dedicated final rest (savasana). While it is common to leave a Pilates class feeling relaxed and centered, there is no formal mediation portion of class.

Which one is better for you?

The decision is personal. Try both and see for yourself! For more information about each practice, please either visit our Yoga page or visit our Pilates page. We offer private or semi-private sessions by appointment, as well as group classes. For complete pricing information, click here.

-- Thanks to our Guest Blogger, Melody Boza, a Pilates and yoga instructor here at Body Aligned.

What to Expect at Your First Pilates Session

Thu, 03 Mar 2016 00:00:00 GMT

Pilates is not as daunting as it looks! You're going to love it.

Starting any workout regimen can be intimidating, and some people find Pilates especially confounding because they haven’t worked with the apparatus before. Plus, working in a studio environment can be different than a traditional gym. But I promise you … Pilates is not as daunting as it looks! You're going to love it.

To make your first visits more comfortable, here are answers to some common questions. I hope this helps you feel ready and eager to begin.

Should I eat before my session?

Each person is different. You’ll get the hang of what your body requires. But we recommend eating a moderate meal (nothing heavy) about an hour before your session. That should provide you with enough fuel to stay energized during the workout, but not weigh you down or make you sleepy.

Should I bring a water bottle?

You are welcome to bring your own water bottle. However, water is provided at the studio. Remember also to drink plenty of water at home as well. It’s important to stay hydrated to help muscles recover (as well as for the overall function of your body).

When do I arrive?

Please endeavor to arrive 10 minutes before your appointment, so that you can be ready to go at your appointment time. Being late only cheats you of valuable studio time. Instructors cannot run overtime out of respect for their next clients.

What do I do once I get to the studio?

To keep the studio free from the dirt and dust from the street, you must take off your shoes at the front door. There are cubbyholes and boxes to store them in at the front of the studio. Also, please silence your mobile phone, and keep conversations at a quiet level — out of respect for those who are working out before you.

What do I wear?

Tight fitting clothes are best so that your instructor can see the details of your body mechanics as you work out. For women, tank tops and yoga pants are perfect. For men, t-shirts and shorts or sweat pants are fine. However, compression shorts underneath your shorts are highly recommended, as you will be moving your legs in elevated and wide-spread positions.

What about my feet?

When you are in your session, some clients prefer to wear skid-resistant socks rather than just being barefoot. Feel free to bring your own. If you don’t have any, we sell these socks at the studio, in both men and women’s sizes. (For barre classes, skid-resistant socks are required.)

What if I have specific aches and pains?

If you are under a doctor’s or physical therapist’s care, please get clearance from them first — before beginning Pilates.

Before your first appointment, you will be given a questionnaire to fill out. Please be honest! Our instructors are trained in working with specific issues to avoid further injuries and help strengthen those areas safely (so that hopefully, they will become less problematic over time). We are only as good as the information you give us!

Also, please tell your instructor before each appointment if any specific area is currently tight or painful. However, if you have injured yourself since we last saw you, wait for the inflammation to subside. You can call and discuss it with us before your session if you are unsure.

How do I use the various apparatus?

Your instructor is well-trained in the use of all the equipment. You won’t be expected to understand them as you begin, but if you’d like to get familiar with them we have explained a few of them here in our blog section: the Reformer, the Ladder Barrel, and the Cadillac/Trap Table.

Do I need a towel?

No. Towels are provided at the studio, should you find that you need one.

Do I need to bring a mat, like in yoga class?

No. If a mat is required in your workout, one will be provided for you.

What is the cancellation policy?

If you are unable to make your appointment we kindly ask you to give us a minimum of 24 hours’ notice by calling 813-253-3161 or click here to email us. If you miss your appointment, change or cancel your appointment with less than 24 hours’ notice, you will be charged the equivalent of your appointment’s full rate.

This policy is in place out of respect to both our instructors and our clients. (Cancellations with less than 24 hours’ notice are difficult to fill and often will prevent someone else from being able to schedule that time slot that has been reserved for you.)

Should I ask questions and give feedback during my session?

Of course! We observe your body carefully as we train you, but we cannot get inside your head to know how any exercise feels to your body. If you feel an exercise is causing undue strain, please speak up and let us know. We want to help you connect your mind and your body, so any questions you have are welcomed.

How will I feel afterward?

It’s not uncommon to feel new muscles speaking to you for 24-48 hours after your session (depending on your fitness level). That’s what you want. That means it’s working. Even our most advanced clients will feel new muscles when we introduce a new exercise or change of positioning. Remember, as advised above, drink plenty of water at home to stay hydrated. And remember to do any homework that your instructor may give you.

I’m still nervous!

Okay, that's not a question. But don't worry about anything. You’re about to have fun in a safe environment. Our instructors love working with all levels of clients. We currently teach men and women; teens, adults and seniors; folks in peak condition and those just coming out of physical therapy; professional athletes and newly motivated couch potatoes; we even teach prenatal clients. In Pilates, we will tailor YOUR workout to YOU. And you will love the results!

We look forward to seeing you at the studio!

We have New Client Welcome Specials available for Tampa Bay area residents. Please check out our current specials.

Gift Certificates Available!

Tue, 22 Dec 2015 00:00:00 GMT

Gift Certificates for Pilates, Yoga or the GYROTONIC®

Gift Certificates for Pilates, Yoga or the GYROTONIC® method are available in any amount. Sold under the online store tab or at the studio conveniently location in South Tampa close to Downtown.

Contact us at 813-253-3161 or info@bodyalignedtampa.com for more information.

YOUR Practice, YOUR Body, YOUR Bliss, YOUR Time: 4 Benefits of the Private Yoga Session

Sun, 27 Sep 2015 00:00:00 GMT

We’ve all heard of the many benefits of yoga such as improved flexibility, strength, balance, bone health, immunity, sleep, mental focus, and not to forget everyone's favorite, stress relief!

Working one-on-one with a yoga teacher will help you get the most out of your practice, and may be the best way to see results in all of those areas. Here's how:

1. Practice at YOUR LEVEL.

If you’re new to yoga, working one-on-one with a teacher will help eliminate the distractions of a group class setting. You’ll be able to ask questions and break down the poses without feeling intimidated. If you already have yoga experience, you’ll be given the opportunity to go deeper in your practice by working on more advanced postures and refining transitions.

2. Practice within YOUR LIMITS.

In a private yoga session, you will be offered personalized modifications for every posture -- perfect for someone coming back from an injury or dealing with a specific or chronic health condition. You will be guided through a class flow designed specifically for your body.

3. Practice towards YOUR GOALS.

The intimate setting of a private yoga session is the perfect place to define your health and wellness goals and discover a clearer focus of intention. The support of a private teacher will help you achieve your goals and help elevate your physical and mental fitness to a new level.

4. Practice at YOUR CONVENIENCE.

While you might have a strong desire to commit to a yoga practice, a hectic work and personal life can make it difficult to find a group class that fits your schedule. A private yoga session can be scheduled at your convenience, and will keep you accountable in maintaining a strong and dedicated practice.

-- Thanks to our Guest Blogger, Melody Boza, a yoga instructor here at Body Aligned. For more information, please visit our Yoga page. We offer private or semi-private sessions by appointment. For new local-resident clients, we offer New Client Welcome Specials. For complete pricing information, click here.

Beginner Reformer Group Class Series Starts May 9th

Fri, 01 May 2015 00:00:00 GMT

Springtime is as good as any time to start coming to Pilates reformer group classes!

Starting May 9th for 5 consecutive weeks on Saturdays at 9:30am, we are offering the Beginner Reformer Group class series. Learn the basics alongside other beginners to work yourself up to the all-level Reformer Group classes. Class will be taught by 2 instructors. You must complete 4 classes. No prior experience required.

Dates: May 9, 16, 23, 30 and June 6th, 2015

Package: Beginner Reformer Group Class

COST: $108

We recommend you pre-register for all 4 classes ahead of time to reserve your spot for the series. Pick 4 Saturdays out of 5.

The regular Saturday Reformer Group class @ 9:30am will be suspended and will resume on June 13th.

Any questions? Contact us at info@bodyalignedtampa.com or 813-253-3161

Pilates for Golf: Play Long and Strong

Fri, 03 Apr 2015 00:00:00 GMT

What if you could hit your golf ball farther, straighter and more accurately, with less pain and fewer injuries?

Discover what Tiger Woods, Phil Mickelson, Annika Sorenstam and scores of other professional athletes have learned. Pilates is for golf!

As one of the 29 million Americans who enjoy playing golf, you know your success depends on your swing. The ideal golf swing is a delicate combination of balance, strength, stability and flexibility -- which all happen to be core focuses of Pilates.

Pilates helps you:

Build up back muscles evenly
Elongate and align the spine for better stability
Strengthen the abdominals
Increase range of motion in hips and shoulders
Enhance concentration through focused breathing
Increase overall flexibility, strength and balance

"It's not the big muscles that you target, it's the little core muscles that give you stability and rotational speed." -- Greg Norman, Sports Illustrated

A stronger and more stable core helps you:

Create a smoother and more powerful swing due to evenly conditioned back muscles
Attain an optimal backswing and follow-through with increased range of motion in shoulders
Get more distance and power because of added torso rotation
Have a stronger and bigger hip turn for greater power through rotation
Maximize balance and alignment while rotating
Decrease fatigue because of less strain on the body
Hold a body position long enough to play through a shot
Play without pain!

"Most guys realize...the equipment you really take care of is your body." -- Tiger Woods, Golf Magazine

Take care of your body today, by scheduling an appointment at Body Aligned Pilates and Wellness in South Tampa with Gosha, our expert instructor in Pilates for Golf. For new local-resident clients, your first session is free through our New Client Welcome Special. For complete pricing information, click here.

6 Reasons to Try Yoga

Mon, 16 Mar 2015 00:00:00 GMT

Learn to let go, and go with the flow.

1. Flexibility

You would not imagine how many times I've heard people say, "I can't do yoga because I'm not flexible enough." THAT'S EXACTLY WHY YOU SHOULD DO YOGA! Can't touch your toes? Doesn't matter. That's not the point anyway. With a regular practice you will be amazed at the progress you will see. Learn to let go, and go with the flow.

2. Confidence

Yoga helps to transform mind and body. You will be surprised at the amount of progress you will quickly see through a regular practice. You will stumble and fall, then get back up and try it again. Yoga teaches us to be confident not only in our abilities to accomplish asanas (poses), but it also teaches us to love the body we're in. Treat it with love, respect and ahimsa (non-violence). You can achieve more than you think!

3. Concentration

These days we're distracted by all the noise and constant movement around us. During yoga we learn to slow down, and listen to the quietness within. Some poses were built to test our ability to stay present, stay calm and breathe. Yoga helps build new neuropathic pathways in the brain. You can actually re-wire how you think, especially when adding breath control and meditation exercises.

4. Time with Yourself

When is the last time you took an hour for yourself?! This one is easy. Move your body! Feel happy! Feel free!

5. Improved Sleep

Many studies have shown that yoga reduces insomnia and improves quality of sleep. When we learn to relax, we are adding years back to your lives. Stress kills. By reducing the cortisol (stress hormone) levels in our bodies, we are creating a much better environment for our bodies to thrive and function properly. Less stress, better sleep!

6. Reduced Pain

Yoga helps to lubricate our joints. By putting ourselves into yoga poses, we are moving synovial fluid in the joints which will keep everything nice and fluid, reducing joint stiffness and pain. Do you sound like a bowl of Rice Crispies? Try yoga!

Today is definitely the day to try Yoga in our friendly, supportive atmosphere at Body Aligned in South Tampa. Take advantage of our New Client Special, and enjoy your first Yoga Group class for only $10. Not sure about a group setting? We also offer private or semi-private sessions by appointment.

-- Thanks to our Guest Blogger, Nicole Whiting.