This video is done entirely in the chair, and while you will work all the major muscle groups, Cathy focuses on the legs and hips. After some restorative breathing and warming up the body, you will do knee lifts with heel kicks, Inner thigh work, a lunge series, seated jumping jacks, and much more. The Scripture and prayers have you focusing on living each day well.
Excerpt from Interior Freedom, by Fr. Jacques Phillippe (ScepterPress)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you are new to our chair classes, Here and Now #1 is the best place to start. In this 31-minute class, Cathy will lead you through gentle exercises that will warm up and work your entire body. Most of the moves will be seated in a chair, but she does stand for a few poses that use the chair for support. You can always leave this part out if needed. The meditation will have you contemplating living in the present moment.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Arm balances require arm and core strength as well as determination and perseverance. Jill helps to make these poses more accessible and fun by using blocks, though they are totally optional. She takes some time to fire up the core and prep the arms for these poses. This class is low impact and good for intermediate and advanced levels. You will want to keep doing Arm Balance Fun until you master the poses. Please share how you are doing with us on social media, and send pics as you work through them! The meditation focuses on living our faith.
Holy Family School of Faith, Daily Rosary Meditation, Faith, September 24, 2021. Used with Permission.
The Nobertine Fathers of St. Michael's Abbey
Plank is a full-body exercise that helps in strengthening the core and building up endurance. Form is important during the plank exercise, and the core muscles must be triggered to keep the spine in a neutral position. Jill begins the class by activating and warming up the core to prepare you for various planks that will surely get your heart pumping. The meditation will have you contemplating the miracles of Jesus
Holy Family School of Faith, Daily Rosary podcast, The Miracles of Jesus, September 27, 2021.
This class is all about taking the time to care for your joints so that you move better, as well as helping the lymphatic system flow efficiently. Did you know that lymph fluid relies on you to move so that it can do its job of removing waste from the body? What are you waiting for? Press “start” to promote better movement and feel great! The meditation will have you thinking about how the world sees you.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Inspiration for the week of July 12, 2021
Working on side bends stretches all the muscles up and down the spine, targets both internal and external obliques, tightens your abdominals, and helps you to have better posture. If this sounds like something you would like to work on, join Jill for this 25-minute class that will have you side bending while sitting, kneeling, standing, and lying on your side. The meditation will having you thinking about being a light in the darkness.
Holy Family School of Faith, Rosary Meditation for September 5,2021, Light. Used with permission.
The Nobertine Fathers of St. Michael's Abbey
Did you know the average American spends around 13 hours a day sitting? All that sitting makes tight hip flexors one of the most common muscle imbalances. But sitting is not the only cause, some athletes are more prone to tightness, and having a weak core can also contribute. When are muscles aren’t working like they should, it can cause all kinds of problems for the everyday person, and even more so for athletes. Have no fear, you can correct those tight hip problems by joining Jill for an easy and fun hip fix. The meditation will have you contemplating marriage as a sign of God’s love for us.
Fr. Benedict O’Cinnsealaign, Our Lady of Victory Parish, SundayBulletin meditation for August 22, 2021. Used with permission.
https://www.vincentcatholic.org/holy-matrimony--spousal-image-of-god-s-love
The Nobertine Fathers of St. Michael's Abbey
Poor posture is a common problem for many people, but can be easily corrected.Not only does bad posture not look good, but can also cause other health problems. Would you like to be one of those people who stand in perfect alignment, maintaining the spine’s natural curves? Practicing Live from Home: Posture Support can be a great aid to strengthening your core and glutes that will aid in correcting a slouching posture. The meditation will have you contemplating God as your focal point.
Holy Family School of Faith, Rosary Meditation for August 13, 2021, Fidelity, Freedom, Bread. Used with permission.
The Nobertine Fathers of St. Michael's Abbey
While Jill works all the major muscle groups in this class, she pays special attention to the back and chest. Different exercises are incorporated to strengthen the back muscles that support the spine, and opening the chest which will aid in improving posture as well as body mechanics and alignment. If you sit in front of a computer all day or do any kind of regular lifting of weights or heavy objects (children), this class is for you. The meditation will leave you realizing how your self-worth is from God.
Holy Family School of Faith, Daily Rosary, Pride Comes from not Knowing our Worth, August 4, 2021. Used with permission.
The classes in this series are designed to help your body release tension and restore balance in the nervous system. Different props are used to further allow the body to relax and unwind. This combination supports healing and recovery in the body as you pray with the Psalms, surrendering it all to the Divine Physician. Not only can it be helpful for those experiencing stress and anxiety, but also for those with adrenal fatigue, chronic fatigue, and fibromyalgia (of course, always check with your doctor first). Start with Release, Restore & Recover #1, and work your way through the videos as you feel you are able. To learn more about Christian meditation, check out our 3-series blog, Christian Meditation: A Basic Guide.
Psalm 30
The Nobertine Fathers of St. Michael's Abbey
The classes in this series are designed to help your body release tension and restore balance in the nervous system. Different props are used to further allow the body to relax and unwind. This combination supports healing and recovery in the body as you pray with the Psalms, surrendering it all to the Divine Physician. Not only can it be helpful for those experiencing stress and anxiety, but also for those with adrenal fatigue, chronic fatigue, and fibromyalgia (of course, always check with your doctor first). Start with Release, Restore & Recover #1, and work your way through the videos as you feel you are able. To learn more about Christian meditation, check out our 3-series blog, Christian Meditation: A Basic Guide.
Psalm 71
The Nobertine Fathers of St. Michael's Abbey
The classes in this series are designed to help your body release tension and restore balance in the nervous system. Different props are used to further allow the body to relax and unwind. This combination supports healing and recovery in the body as you pray with the Psalms, surrendering it all to the Divine Physician. Not only can it be helpful for those experiencing stress and anxiety, but also for those with adrenal fatigue, chronic fatigue, and fibromyalgia (of course, always check with your doctor first). Start with Release, Restore & Recover #1, and work your way through the videos as you feel you are able. To learn more about Christian meditation, check out our 3-series blog, Christian Meditation: A Basic Guide.
Psalm 147
The Nobertine Fathers of St. Michael's Abbey
The classes in this series are designed to help your body release tension and restore balance in the nervous system. Different props are used to further allow the body to relax and unwind. This combination supports healing and recovery in the body as you pray with the Psalms, surrendering it all to the Divine Physician. Not only can it be helpful for those experiencing stress and anxiety, but also for those with adrenal fatigue, chronic fatigue, and fibromyalgia (of course, always check with your doctor first). Start with Release, Restore & Recover #1, and work your way through the videos as you feel you are able. To learn more about Christian meditation, check out our 3-series blog, Christian Meditation: A Basic Guide.
Psalm 80
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
The classes in this series are designed to help your body release tension and restore balance in the nervous system. Different props are used to further allow the body to relax and unwind. This combination supports healing and recovery in the body as you pray with the Psalms, surrendering it all to the Divine Physician. Not only can it be helpful for those experiencing stress and anxiety, but also for those with adrenal fatigue, chronic fatigue, and fibromyalgia (of course, always check with your doctor first). Start with Release, Restore & Recover #1, and work your way through the videos as you feel you are able. To learn more about Christian meditation, check out our 3-series blog, Christian Meditation: A Basic Guide.
Psalm 51
Lunges help you to strengthen and tone your entire body while also improving your balance and flexibility. They are also known for building lean muscle and reducing body fat, so weight loss is another great benefit. Annie adds in jump switches and core work to make this class an even more efficient workout. If you do this routine often, you are sure to notice visible results. The meditation is on Guarding your Heart.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Join Jill for this 32 minute Advanced class that strengthens and lengthens the quads and hamstrings by different leg extension and flexion exercises. She incorporates various lunges and hip work that leads up to balance poses that involves these same muscles. The meditation will have you thinking about the illusion of control.
Holy Family School of Faith, Rosary Meditation for September,2020, Illusion of Control. Used with permission.
The Nobertine Fathers of St. Michael's Abbey
Are you looking for a class that focuses on exercises that strengthen the muscles in and around your legs and glutes? Then Gluteus Maxed is for you. Jill uses a closed resistance band, but feel free to not use anything. You will still get a great workout! After warming up, you will go through glute bridges, clam shells, leg lifts, and quad strengtheners. Of course, all other muscle groups are hit as well. This class is appropriate for intermediate and advanced levels. The Scripture and meditations will have you contemplating abiding in Jesus as our Living Wall.
Clare Schiller, Foundation 3 Pietra Fitness Instructor
Functional movement is a term to describe exercises that help you perform everyday activities more easily. Join Jill in this 37 minute class as she works on multiple muscles groups in the lower body to be able to transition from the floor to standing with ease. She also emphasizes core strength and stability. Great for beginners but also some of the movements in the workout gets into more of an intermediate class. Just do what you can and enjoy! The meditation will have you focusing on the virtue of temperance to resist distractions.
Holy Family School of Faith, Rosary Meditation for July20, 2021, Temperance as Distraction from the goal. Used with permission.
Get to know your body better! This class focuses on feeling the stretch in each of the moves. It will improve your posture and balance and help you pay attention to what muscles you are using in each exercise. This means less risk of injury! The meditation will have you thinking about our Lord’s Life-Giving and Healing Power.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of June 27, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Give your spine a treat with Back Resiliency. This 42-minute class fires up the entire core to help stabilize and protect the spine, and incorporates twists that help you develop flexibility and resiliency in the spine while increasing range of motion. You will leave feeling energized and ready to take on your day. The meditation will have you thinking about marriage as a sacred bond.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press); Guadium et Spes (Joy and Hope, the Pastoral Constitution on the Church in the Modern World) 48; Blessed Pope Paul VI, Humanae Vitae; Pope Benedict XVI, Deus Caritas Est
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Join Jill for this 24-minute class that gently prepares you for shoulderstand. Inversions are so good for you because they increase circulation, build strength, and help with stress and anxiety. But, if you are feeling uncomfortable or not quite ready for it, feel free to just take your feet up to the ceiling while lying on your back. The meditation is on courage, reminding us that our strength and courage comes from Christ.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for a relaxing stretch with a focus on the core? Then Gentle Core is for you. Join Betsy as she takes you through a series of simple stretches interspersed with core work and cues to engage the core even as you stretch. The prayers and Scripture will have you reflecting on the personal love of the Most Sacred Heart of Jesus.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
The hamstrings are a group of muscles on the back of the leg from about the knee up to the pelvis. Strong and flexible hamstrings are essential for avoiding injury as well as for everyday movement. If your hamstrings require a bit of attention, join Jill for this 27-minute class that is sure to strengthen as well as lengthen them. The meditation will have you letting God do what He needs to do to make things grow.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of June 13, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Core stability is crucial for balance. Join Jill in this 27-minute class as she leads you through functional and multiplanar core exercises that will prepare you for the balance moves throughout the video. As your core continues to strengthen, you will start to see improvement in your balance. The meditation will have you focusing on surrendering everything to the Sacred Heart of Jesus.
Holy Family School of Faith, Rosary Meditation for June 6, 2021, Corpus Christi. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Do you have a job that keeps you hunched over a desk all day? This can lead to limited shoulder mobility, which is uncomfortable and can lead to other problems. When you cannot move the way you want to, it can deter you from doing what you want to do. Advanced Shoulder Flexibility will take just a few minutes out of your day but will help you get your shoulders feeling and moving freely and comfortably! The meditation will have you focus on how you are made for greatness!
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of May 30, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This class, when done consistently, will give you that strong core you’ve always wanted. Using a variety of different exercises, Jill works your core using upper and lower abs, oblique muscles, and the pelvic floor and back. Of course, always ending with a stretch. The meditation will have you focus on selfless and sacrificial charity, ready to help others as you leave the class.
Holy Family School of Faith, Daily Rosary podcast, Charity, May 10, 2021. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
A mix of dynamic core stabilizing exercises using planks, squats, standing side crunches, and Pike pushups with shoulder taps. A light weight is optional. Good for the beginner to intermediate.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This gentle, full body, low impact class promotes increased mobility, flexibility, and relaxation. The class, along with the peaceful music will leave you feeling balanced, soothed, at peace while the prayers focus on the journey from vocal prayer to Christian meditation.
Holy Family School of Faith, Rosary Meditation for March 6, 2021, The National Park of the Soul. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you in need of a workout that helps you recover from a job that has you sitting all day at a computer or on the phone? Then Work Day Recovery is for you! Jill takes you through poses that not only help tight hips, but opens the chest and restores the shoulders. The meditation helps you to reflect on the fact that you are the apple of God’s eyes. Can you say ahhhhhhhh?
Holy Family School of Faith, 30 Days to Deeper Prayer. Volume 3, Day 3, The Apple of His Eye.. (Used with permission)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Would you like to build endurance in the core as well as stabilize and strengthen the shoulders? If you answered yes, this class is for you! You will encounter the plank in many different variations in this workout while still working your entire body. The meditation will have you focusing on God as the Vine grower.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of May 2, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Improve your balance, strength, and flexibility with exercises that help maintain graceful everyday movements. Erin moves with purpose while hitting every major muscle group, making this a great full-body workout.
Clare Schiller, Foundation 3 Pietra Fitness Instructor
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Join Jill in this 28-minute class as she explores different moves from Pike Pose. Pike Pose is a weight-bearing exercise, so it is a great way to strengthen the upper body and build bone density. It strengthens the arms and shoulders while stretching the whole backside of the body. The meditation will have you contemplating the Holy Trinity in your soul.
Holy Family School of Faith, Daily Rosary, The Trinity in my Soul, March 20, 2021
The Norbertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you would like to improve your health and fitness while relaxing your mind and body to combat stress, Live from Home: Dual Benefits is the class for you. This 25 min. slower-paced class will not only work all of your major muscle groups, but it will also help to calm your nervous system, all while reflecting on prayer and daily meditation.
Holy Family School of Faith, Rosary Meditation for March 6, 2021, The National Park of the Soul. Used with permission. Apostles of the Interior Life. www.apostlesofil.org
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Build strength in your legs and glutes with this 25-minute, lower body workout. While targeting the major muscle groups in your legs, you will gain agility, strength, and endurance. The meditation will help you to focus on Easter and God’s love for you.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of Feb. 28, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you ready to feel relaxed and composed? Then Live from Home: Calm, Cool and Collected is for you! The music, along with Jill’s calming voice, will help you unwind while getting a good workout. The meditation focuses on the particular time of Holy Week.
Pope Francis, Palm Sunday homily, April 13, 2014.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Balance is a crucial part of functional fitness and helps you to perform everyday tasks with greater strength and coordination. Join Betsy for this 32 min. class that will have you standing taller with confidence. The meditation will help you to focus on the peaceful anticipation of Holy Week.
Holy Family School of Faith, Daily Rosary Meditation, Peaceful Anticipation, March 25, 2021. Used with Permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Have you always wanted to learn how to do an Arm Balance? If so, this is the class for you. Join Jill as she prepares your body to practice Arm Balance in this 32 min Level 2 Class. Have fun as you challenge yourself, even if you wobble! The meditation will help you to contemplate the meaning of lighting candles.
Pope Francis, Patris corde, December 8, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Join Jill in this brisk, 24-minute, level 1 class that makes old moves feel new with different variations and sequences. You may experience new ways to gain strength on your hands and knees when you follow along with Jill’s variations. Alternating back extension, pike, angle, airplane, and revolved angle will give your whole body a good workout. As you relax in a reclined inner thigh stretch, you will hear a meditation prompting you to consider whether your soul is a house of prayer or a marketplace.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of March 7, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Do you have a limited time to exercise but want to increase your physical performance? This class combines various strength exercises to target the major muscles of your body for an effective total body workout. The meditation helps you to focus on St. Joseph.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of March 14, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This gentle spine mobility class is perfect for those who would like a restful start to your day or if you would like a low impact routine that prepares your spine to get going for whatever activities you have planned. The meditation will help you to focus on St. Joseph.
Holy Family School of Faith, Daily Rosary podcast, St. Joseph’s Place, March 4, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
PowerFull is an intensive class that focuses on building core strength while working all the major muscle groups! You are sure to get your heart rate up while gaining strength, flexibility, and coordination. The meditation will help you to contemplate Lent and learning to put others first.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, based on his column for the week of Feb. 28, 2021.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Maintain and CHANGE your fitness in this workout by quickening the pace or slowing it down when you need to. All about the Speed! is a full-body, low impact class for all fitness levels, and will strengthen your muscles while burning fat! Feel free to use light hand weights (Betsy is using 3 lb dumbbells) to take this workout to the limit!
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Join Erin for this 38 min class that focuses on whole-body strength with movements that are unhurried and intentional. Holding High Lunge places stress on your hamstrings, glutes, and quads, strengthening those muscles while challenging your balance. The meditation helps you to focus on love as a gift.
Clare Schiller, Foundation 3 Pietra Fitness Instructor
Composed by Jennifer Dirkes, www.jenniferdirkes.com;
If you want a full-body workout that also gives you the opportunity to practice a couple of the more advanced balancing poses, Live from Home: Strengthen Your Balance is for you. This level 2 class begins standing and includes a variety of lunges before Jill gradually instructs you to enter extended leg reach and standing linked backbend. The music is relaxed and the spiritual focus is on how we spend our time during the season of Lent.
Holy Family School of Faith, 45 Days to Deeper Prayer Lenten Volume, pg. 80
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Our goal here is that in just 23-short minutes, you will be stretched, strengthened, more relaxed, and more open to God. If this is your goal too, join Jill for “Hips and Abs in a Flash.” This level 1 class begins seated for deep breathing, gratefulness, side-bends, and twists, followed by a few rolls into a standing hanging position. After opening your arms for your first bodily prayer posture and asking God, “Lord, teach me to pray,” you will swan-dive right into pike pose and some low-lunges with rotations. Although the workout includes exercises to stretch and strengthen every major muscle group, you may notice a focus on your hips (in kneeling side extension with added variations) and your abs (in seated positions reminiscent of V-sit). You will enter a modified upward plank and seated hip-release to relax and stretch the areas you have strengthened. During your seated inner thigh stretch, Jill will read a meditation about how prayer puts you in touch with God Who alone can satisfy your desire for happiness.
Holy Family School of Faith, Daily Rosary Meditation, Why Pray?, February 7, 2021. Used with Permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
“Arms of Love” will get your heart pumping and your arms burning. In this 20-minute high-intensity interval training class, Betsy will energetically guide you through a variety of cardio exercises with a focus on the arms and shoulders. The upbeat instrumental music will help keep you going as you warm-up your arms for three minutes without letting them rest (three minutes may feel longer than you expect!) The workout portion of class includes shuffles in a pike-like position, one-armed push-ups, one-armed planks, modified push-ups, and tricep push-ups. You will repeat the warm-up series before winding down with a few short stretches and finishing in prayer. You may like to strengthen your arms to achieve a more defined look--but did you know that stronger arms also means safer joints? Your shoulders, elbows, and wrists are better protected by stronger muscles. Because this is not a traditional Pietra Fitness class, we encourage you to consider rounding out your workout today by enjoying a Gentle stretching and strengthening class, such as TOB Stress Relief or Your Rhythm.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Live! from Home: Building a Strong Foundation is a 40-minute, level 1 class that begins and ends on the mat, but is otherwise full of many standing poses that will work the major muscle groups and drive the heart-rate up a bit. Betsy designed the class to prepare you to engage in a strong and effective way in a standing half-linked backbend, which you will try near the end of the class. This pose can be difficult as it challenges our balance while strengthening the legs, ankles, and back, and stretching the shoulders, chest, thighs, groin, and abdomen. Throughout the workout you will engage in pike pose, low-lunge with backbend, twists, side-bends, plank, side-plank, forward-folds, and quad-stretches, which will help you build the strength and flexibility needed to successfully enter a standing half-linked backbend. You may like to take note of how you feel in this pose...wobbly? strong?...and remember to take note of what improvements you notice next time you try it. The long-hold position is a reclined inner-thigh stretch during which you will hear a meditation about being transformed by the loving gaze of Jesus. The music you will enjoy during this class is peaceful, perfect for allowing you to focus on both the physical and spiritual aspects of the class. We hope "Building a Strong Foundation" gives you the confidence to start where you are, the encouragement to challenge yourself to try new things, and the time to allow Jesus’ loving gaze to pierce your heart.
Pope Francis, Gaudium et Spes, 19
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Do you want greater strength but are short on time? In this 25-minute, level 2 class, Jill brings you the essentials of stretching and strengthening all of your major muscle groups. You may notice a focus on plank pose throughout the workout. Did you know that, when held properly, plank pose is one of the best exercises to increase core strength? In addition to helping build solid abs, plank pose strengthens and tones the arms, shoulders, upper back, chest, and thighs, while stretching the calves and arches of feet. The plank and forearm plank poses are woven seamlessly into this workout amidst pike, lunge II, reverse lunge II, side reach, open arabesque, angle pose, and push-ups. After a forward fold and upward plank, you will relax into a reclined inner-thigh stretch for your long hold and listen to a beautiful meditation about Jesus as the Light of the world. The classical, stringed music is reminiscent of the peace, joy, and energy we feel in the presence of light--such as we might feel in the invigorating sunshine after many days of clouds. In quiet pose, you will have the opportunity to reflect on how you can let the light of Christ shine through you to the world.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, for the week of January 31, 2021. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for a short and effective workout you can squeeze into your busy schedule? This level 1 class has all the components of the regular Pietra Fitness classes that you love, all in 21 minutes! You will begin in standing posture for deep breathing and gratefulness before entering some Pietra Fitness flows to get the blood moving and gently wake up all the major muscle groups of the body. The workout portion of class includes pike pose, lunge II, reverse lunge II, high lunge, and extended-leg reach. Did you know that in extended-leg reach pose you strengthen your spine, legs, ankles, and quads while you stretch your hamstrings and shoulders? Not to mention strengthening your balance! After a quad stretch, you will enter an inner-thigh stretch for your long-hold position and listen to the meditation about growing in strength from your trials. You may notice that the bodily prayer verse, “I love you, Lord, my strength” is the secret to living the Scripture for today’s class (James 1:2-4). We can persevere joyfully in trials because He is our strength!
Holy Family School of Faith, Rosary Meditation for January 29, 2021, I Need Patience! Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for an opportunity to perfect your standing postures while building greater strength? Live! from Home: Polish Your Postures is for you! In this slower-moving, level 2 class, you will begin seated for your warm-up before transitioning to the standing postures that make up the majority of the workout section. Jill offers numerous cues as you spend time in each posture, giving you the opportunity to polish your postures as you gain strength. The lunge II-reverse-lunge II-angle pose-open arabesque series will strengthen the legs, knees, ankles, arms, core, and glutes and stretch the groins, chest, and lungs. Next, you will follow Jill into arabesque, high-lunge, extended leg-reach and standing half-linked backbend, which will challenge your balance and strengthen your legs, ankles, and back muscles. See what muscles you notice as you hold these poses more intentionally today--you may be surprised at what you feel! As you hold hip-release on each side for your long-hold, Jill will read a meditation about taking responsibility for your actions as a step toward healing. After your cool-down stretches, you will enter quiet pose and enjoy Gregorian chant as you consider what miracles God can work in you when you acknowledge your sins and failings.
Holy Family School of Faith, Rosary Meditation for December 30, 2020, Responsibility. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Live! from Home: Habit Forming is a 32-minute gentle class that is all on the mat (no standing postures). The stringed instrumental music will help you ease into the class as you begin deep breathing in the supine position. As you consider the blessings you are grateful for today, Betsy will help you remember the blessing of God’s love for you right where you are today. After warming up through various stretches in cross-legged seated position and hands and knees position, you will move into the gentle workout. You will strengthen your back muscles through an ab balance with scissors, your quads and abdominals with a kneeling quad exercise, and your thighs in low lunge. You will stretch your thighs, groins, and psoas as well as the surrounding connective tissue as you stay in hip-release for the long-hold. The Scripture and meditation today will encourage you to practice daily meditative prayer, even if you don’t feel that you have great inspirations--the simple act of spending time with God is worthwhile--your friendship with God will grow, and God will do His work in you, sometimes without your noticing.
Holy Family School of Faith, Rosary Meditation for December 17, 2020, I Feel Like I am not Praying Right. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you ready to hold postures longer and build greater strength? Join Jill today for Live from Home: Daring to Live! You will begin in good standing posture for a few minutes of focusing on deep-breathing and gratefulness. After warming up with angel arms, twists, side bends, shoulder stretches, and swan dives, you will pause in rock pose for your first bodily prayer posture as you pray: “Let my heart take courage, for I hope in You, Lord.” You are sure to strengthen your shoulders in the workout which includes pike, low-lunge, forearm plank, forearm pike, pike split, pike hip-opener, high-lunge, as well as a balance series with hamstring curls. Although some of these poses may be held longer than you are used to, feel free to adjust as necessary for yourself. As you enter a hip release pose for your long-hold, you will meditate on the meaning of life (being loved by God and loving Him in return) and becoming your true self (by daring to live fully in response to God's love). We hope you finish class feeling both strengthened and inspired!
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Fr. Ben’s Column for the week of January 3, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Do you want to incorporate a cardio component into your Pietra Fitness workout? If so, try Cardio #6: January Jumpstart with Betsy. As a high-intensity-interval training class, “January Jumpstart” is fast-paced and upbeat. You will warm up by marching in place, skipping with a reach, cherry-pickers, jogging in place, and squats. The main section of the workout consists of a series of four exercises repeated four times (inchworms, mountain climbers, oblique crunches, and lunges with knee drives). This series will surely get your heart pumping and strengthen your whole body. Feel free to adjust the pace as you need to. The music will change to Gregorian Chant as you slow your heart-rate and your breath during the cool-down. Betsy will lead you in a few gentle stretches and encourage you to consider this quote by Saint Hilary “The chief service I owe you, O God, is that every thought and word of mine should speak of you.” Because this is not a traditional Pietra Fitness class, round out your workout today with a Gentle or Level 1 class.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Step into the new year with purpose as you join Jill for this upbeat level 2 class, enlivened by forward-moving instrumental music. You will begin by deep-breathing in a seated position, which will help you relax and refocus as you prepare to strengthen your mind, body, and spirit. After warming up, Jill will lead you through a whole-body strengthening series that includes high-lunge, deep-lunge, arabesque, pike, lunge II, reverse lunge II, and angle pose. Jill adds variety to some of these well-known poses that will add an extra challenge to your obliques, abdominals, and balance. As you enter hip release for your long-hold, you will listen to a meditation on setting goals in the new year, making sure to include physical, intellectual, and spiritual goals. The bodily prayer verse will remind you that the Lord alone knows what is best for you--so be sure to plan with Him!
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Live for Advent: A & A – Abs & Arms innovatively focuses on exercises pertaining to your core and arms. After the warm-up, Jill takes you through a series of exercises on the mat that will use your upper, lower, oblique, and back muscles to help tone and strengthen. Push-ups, Planks, and Pikes help to round out the class to make it a great upper body workout. The meditation helps us to consider how Christmas is a time of giving and being grateful.
Holy Family School of Faith, 30 Days to Deeper Prayer, Advent Volume, Advent Giving, pgs. 76-78.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Increase the strength in your arms and back with Live for Advent: Armed for Life. The strengthening exercises used in the class will help you improve your ability to lift heavier objects while working on the mobility of your shoulder and elbow joints. To improve how your arms look—and, more importantly, how they work, join Betsy for this gentle arm workout. You will need a set of light hand weights, but feel free to use something around the house like food cans. You can still get a workout if you do not use weights. The meditation will help you better prepare for Christmas by contemplating Joy as we await our Lord's birth!
Pope Francis, An Invitation to Joy, Noonday Angelus, December 13, 2020.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Would you like to stand taller, move better, and have greater flexibility and range of motion? If the answer is yes, then Live for Advent: Fix your Posture is for you! The exercises Jill does in the video will help your body move in a way that is smarter and more efficient. She uses a foam roller, but you can use a rolled towel instead. The meditation will have you contemplating God’s Glory during this wonderful Advent season.
Holy Family School of Faith, Rosary Meditation for August 11, 2020, On Beauty. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Live for Advent: Balance and Tone covers a variety of exercises designed to improve muscular strength while working on balance and coordination. In the workout, Jill will take you through a series of lunges and standing balance postures that focus on agility and functional strength. The meditation is about John the Baptist and how he was the voice in the desert pointing to the coming of Our Lord. You will have time in Quiet Pose to think about what you stand for while allowing your mind to assimilate all that your body has done.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Fr. Ben’s Column for the week of Dec. 6, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you ready to lengthen and strengthen your leg muscles? In this Gentle class, you will begin on your back for deep breathing, shifting your body from the sympathetic to the parasympathetic nervous system (the part of the autonomic nervous system that allows your body to rest, digest, and heal.) After warming up through neck stretches, cross-legged seated forward folds, twists, low lunge, and pike pose, you will move into the workout portion of class, which is focused on the legs. Your legs will be both stretched and strengthened as you follow Betsy’s lead through squats, pike, swan dives, high lunges, and seated forward folds. As you relax into an easy hip release for your long hold, you will hear a meditation encouraging you to contemplate Christ’s meekness and to consider how you can imitate Him. The instrumental music for this class has a holiday feel; the music for the quiet pose is a piece of Gregorian chant that helps you end the class in a peaceful conversation with God.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
In this 34-minute, Gentle class, Betsy will help you learn how to engage your pelvic floor and strengthen it through a variety of different exercises. Your pelvic floor, the muscle between your pubic bone and sacrum, acts as a hammock to hold everything up. Your hammock may be stretched out through bearing down, pregnancy, and/or childbirth--and it likely needs a bit of strengthening. (One tell-tale sign of a weak pelvic floor is urine leakage from laughing, sneezing or coughing.) “Restore Your Pelvic Floor” begins on your back for deep breathing and gratefulness, followed by pelvic floor contractions as you move through leg extensions and half backbends. You will continue to strengthen your pelvic floor in hands and knees position and pike pose. After seated forward folds, twists, and modified side planks, you will relax into a reclined inner thigh stretch for the long hold and meditation. The prayers and meditation will encourage you to consider how you can love Jesus this Advent.
Holy Family School of Faith daily Rosary, Advent. November 27, 2020. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for stronger, more defined shoulders? Live for Advent: Bolder Shoulders is for you! In this 37-minute, Level 2 class, Jill will lead you to hold postures that work the whole body, while adding in specific exercises that will stretch and strengthen your shoulders. The warm-up portion of the class includes postures in a cross-legged seated position, side sit, and hands and knees. For the workout, you will engage in a series that includes pike, elevated chest lift, plank, deep lunge, high lunge, lunge 2, and half squats, all while incorporating extra work for your shoulders. Jill uses hand weights at certain points to intensify her practice. You can add them in if you’d like or leave them out! As you begin to wind-down, you will enter into a seated inner thigh stretch for your long hold. The meditation today is about Christian meditation--you will be reminded of the steps of prayerful meditation and encouraged to make/keep it a regular practice of your life to enter more fully into the life of God that He wants to share with you. The instrumental music for “Bolder Shoulders” is energizing and festive; during quiet pose, it is changed to Gregorian chant as you enter a time of prayer and open yourself to deeper friendship with Christ.
Holy Family School of Faith, Rosary Meditation for November 27, 2020, Advent. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 41-minute, Gentle class is perfect for those looking for a slower-paced, relaxing to refocus, both physically and spiritually. Physically, you will have the time to really tune in to your body as you stretch and strengthen your muscles, enabling you to receive the feedback you need from your body to fine-tune your postures and make every pose more effective. Spiritually, this class reminds us to focus on living in the present moment--the place where time meets eternity and we can be with God. All of the exercises are on the mat, either supine, prone, or hands and knees (with a couple of Pike poses that can be modified if need be). You will begin on your back to practice deep breathing and thoughts of gratitude. During the workout portion, you will engage in a series of kneeling twists, quad strengthened, and gentle backbends...you may be surprised to find how this section strengthens your shoulders! After coming to prone for gentle chest lifts and quad stretches, you will come to a seated forward fold and then relax into a seated inner thigh stretch for your long-hold. Even though this is a Gentle class, you can still get a good workout by focusing on activating the proper muscle groups in each posture. By the end of class, you will be better prepared to live the truth proclaimed in the bodily prayer verse: “Lord, in your presence, there is fullness of joy!”
Holy Family School of Faith daily Rosary, Live in the Present Moment. November 15, 2020. Used with permission.
Music from Keys of Peace by Francesca LaRosa (www.francescalarosa.com), The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
During this 37-minute, level 2 class with Jill, your balance and pelvic floor will be challenged and strengthened while your hip muscles and tendons will be relaxed and lengthened. You will begin in PosturePpose, with deep breathing and thoughts of gratitude and placing yourself in God’s presence when other thoughts disturb you. The warm-up includes a flow to hands and knees for Arch and Round leading into a series that will stretch your sides, your shoulders, and your hips. The workout consists of 2 separate sets of flows that move quickly and seamlessly and include the following poses: Pike, Pike Split (with hip stretch added), Elevated Chest Lift (both on toes and on tops of feet), Side Plank (with optional leg lifts), Hip Release with push-ups, deep squat, Open Arabesque, Angle Pose, and Lunge 2. Jill also adds a variation to hands and knees posture that will move “hands and knees” from a gentle class posture to a level 2 class posture! As you move into Hip Release for your long hold, you will meditate on being a sojourner on this earth whose true home and destination is your heavenly homeland. The instrumental music in this class begins softly and has a more energizing feel during the workout; and, of course, the class ends with peaceful Gregorian chant to help you relax and pray during the quiet pose.
Holy Family School of Faith, Rosary Meditation for November 6, 2020, Strangers and Sojourners. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 33-minute, level I class with Betsy will help you practice physical balance and meditate on lifestyle balance. You will begin on your back with deep breathing and gratefulness. The warm-up section includes positions that are supine, standing, and hands and knees. Betsy will help you become aware of your pelvic floor, wake up your back muscles, and gently get the blood flowing throughout your body. The workout section begins with a series that includes Pike, Low Lunge with twists, and hamstring stretches. You will next be challenged and strengthened in your balance as you move into Lunge 2, High Lunge, Arabesque, and side plank. Twice you will enter into bodily prayer and implore, “Lord, prosper the work of our hands” (a variation of prayer from Psalm 90). As you relax into a reclined inner thigh stretch for your long hold, you will listen to a meditation about St. Benedict and the three ingredients of a happy life. During the Quiet pose, you will be asked to reflect on whether these three elements of a happy life are part of your life and in proper proportion.
Holy Family School of Faith daily Rosary, St. Benedict and a Balanced Life, July 10, 2020. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for irRESISTible arms with minimal equipment? Yes please. Live! From Home: Irresistible Arms is just what you are looking for. While barbells, dumbbells, and kettlebells are great, resistance bands are easy and can hit every muscle group while also working on range of motion. In the workout, Jill takes you through a series of Planks to strengthen and prep the muscles. She then takes you through a sequence of arm and shoulder exercises using the band. You can make all of the exercises harder by shortening the band to add resistance or use a band with more resistance. Don’t have a band? No worries! You can still work your arms and shoulders without it. In the wind-down, you will relax with the meditation on joyfulness. So, if you are ready to live joy and get stronger arms and shoulders, grab your band and join us!
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 36-minute level 1 class will work every major muscle group. Remember, in Pietra Fitness, “Level 1” means our moderate level. You begin in posture pose, with deep breathing and gratefulness. As Betsy reminds us here, deep breathing is great for your digestion! The soft, but slightly upbeat guitar music adds just the right ambiance as you flow seamlessly with Betsy through your strengthening and stretching postures today. Your legs and core will be strengthened as you move through half-squats and rotating half-squats in the warm-up followed by a flow in the work-out section in which you hold Lunge II as you move with your breath through reverse Lunge II and side-reach. You will stretch your hamstrings throughout the workout with a variety of both standing and seated wide-leg folds as well as a quad stretch. In seated position, V-sit with toe-taps will strengthen your abdominal and back muscles, before you move into hip-release for your long-hold to lengthen and relax your connective tissue and listen to the meditation. The scripture and meditation remind us that we are the tenants in God’s vineyard and prompts us to consider his great love in sending His Son and how we ought to respond.
Fr. Benedict O’Cinnsealaigh, Our Lady of Victory, Cincinnati, OH, Fr. Ben’s Column, bulletin Oct. 4, 2020. Used with permission
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 39-minute Level 2 class is filled with exercises that will help you improve your strength, flexibility, and balance. As you work through each posture with Jill, you will enjoy listening to stringed instrumental music that is both peaceful and energizing. You will begin this class either kneeling or standing to focus on your breath and gratefulness to the Lord. After a warm-up that includes a variation of angel-arms and gentle stretches and twists, you will bow as you listen to the bodily prayer verse: “My refuge and my fortress, my God in Whom I trust!” The workout includes single-leg deadlifts, three-way squats, lunge II, angle pose, open arabesque, deep lunges, and high lunges that will strengthen nearly every muscle group and challenge your balance. If you want to increase the intensity of your workout, you can join Jill in wearing a resistance band around your legs as you move into a series of squats, bridges, crunches, and leg-lifts. No band? No worries, you will still get a workout! Next, the double knee stack and double hip release precede the hip-release long-hold. During the long-hold, you will listen to the meditation on the relationship between anxiety, control, and trust in God before you enter a few wind-down stretches and relax into Quiet Pose. The prayers and Scripture encourage us to lay our anxiety aside by trusting in God.
Holy Family School of Faith, Rosary Meditation for October 16, 2020, Break the Anxiety Danger Cycle. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you a weight-lover? (The kind of weights you hold in your hand, of course!) This 29-minute cardio, non-traditional Pietra Fitness class features weights, upbeat music reminiscent of the 80’s, and quick movements to raise your heart rate. You will work out your whole body as you move through exercises both standing and supine, including a variety of squats, lunges, hang cleans, bench presses, deadlifts, deadrows, crunches, hip-bridges, and more. You will cool down as you swiftly move through rock pose, a quad stretch, a bit of twisting, and some angel arms to lower the heart rate. For this workout, you will need a mat, water, weights of some sort (can use dumbbells, soup cans, filled water bottles/jugs, etc.), and shoes to protect your feet. This class begins and ends with a quick prayer and is dedicated to St. Teresa of Avila. Because this is not a traditional Pietra Fitness workout of stretching and strengthening, you may like to follow it up with a Gentle Pietra Fitness class to stretch and relax all those muscles you worked here!
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you ready for some “aaahhh” time? By the end of this 34-minute Gentle Level class, you will feel relaxed, refreshed, renewed, and, depending on what time of day you do it, either more poised to focus on your tasks for the day or better prepared to enter a peaceful night’s sleep. This class takes place on the mat without any standing postures or prone postures. You will begin seated for about 4 minutes of relaxing the body through deep-breathing and relaxing the mind with soothing thoughts of gratitude and God’s love for you. After warming up with safe and gentle neck stretches, side bends, and forward folds, you will come to your hands and knees for gentle core work, including leg lifts. You will strengthen your back muscles as you extend your spine while on your knees, followed by gentle twists and a shoulder stretch. When you come to a supine position, you will work multiple muscle groups as you lift and lower your hips, adding in an optional arm movement as well. As you relax into your reclined inner thigh stretch for your long hold, you will listen to the meditation on “Preparing for the Feast.” The prayers and meditation focus on God’s generous invitation to the wedding feast in Heaven and how we respond to that invitation.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, for the week of Oct. 11, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Live! from Home: Gentle Core n’ More is a 34-minute class done strictly on the mat. There are no standing exercises, making it easier for those who have a hard time with more active transitions. In this class, you will perform a variety of exercises for your lower body, including the core muscles. In the warmup, you will wake up the core and obliques, as well as the hamstrings. In the Workout, you will roll on to your side for more oblique work, then to your stomach for Forearm Chest Lifts and Leg Kicks. Shift back to Rock, up to Hands and Knees for Arch & Round, Heel Sit, and then Seated Forward Fold with an added fun twist. Relax in the Long Hold in Reclined Inner Thigh Stretch. The prayers for today will focus on the fact that it is “Never too late with God”.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Fr. Ben’s Column, Sept. 27, 2020. Used with permission.
Music from Keys of Peace by Francesca LaRosa (www.francescalarosa.com), The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Have a towel and water handy to begin Cardio #4: Fab Abs. It is a 22 min class that integrates interval training techniques with fabulous abdominal exercises. Whether you are Level 1 or Level 2, you can make this class work for you by modifying each exercise. The warm-up goes over the movements used in class, and the workout is 30 sec. on, 30 seconds off with the following exercises: Plank Jump, Elbow to knee Crunches (Do bicycles to intensify), Plank Running climbers, Supine Abs (Lower the legs to boost or make them vertical to ease up), and Standing Heel Taps (Jump to raise the heart rate even more). Take a one minute break and then start over again for 2 more rounds! WOW! You may want to wear shoes for this one!
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you are looking for a fast-paced workout that hits every aspect of your physical fitness, Live! From Home: Powerhouse is for you. This 38 min. class incorporates strength, power, balance, endurance, flexibility, and even some cardio. Join Jill for a series of Planks, Pikes, Lunges, Squats, Balance Poses, and much more. The meditation on Truthfulness helps you to reflect on how Jesus is the Truth, and when you speak the truth, you are imitating Him.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for a quick, heart-raising workout that focuses on your hips and glutes? Cardio #3: Banded Glutes and Hips may be just what you are looking for. You’ll warm up by marching in place along with glute kicks in a wide stance. In the workout, it is 45 seconds on/45 seconds off moving through squats, bridges, donkey kicks, clamshells, and fire hydrants. Think you are done? Not quite! You will repeat that circuit before cooling down and lowering the heart rate with quad stretches, wide-leg cherry pickers, and a hamstring stretch. Intensify the workout by using a resistance band. It's not your traditional Pietra Fitness class, but a great way to incorporate cardio into your well-rounded fitness regime.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
We all need a strong core to protect our spine and joints from injury. We are not talking about six-pack abs here, but a genuinely healthy core that will keep your body stable as you move and exercise. Breathing is an integral part of engaging your core, and Betsy gives you ample opportunity in this 31-minute Gentle class to breathe as you work on a stable mid-section. As you practice this class regularly, you will start to see that you are training your body to activate your core muscles and will begin to see a difference in the way that you move throughout the day as well as in your Pietra Fitness classes. The meditation will help you to contemplate mercy and being merciful.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you ready to rev up your exercise routine? This HIIT-style workout alternates intense activity with times of rest or less activity. The warm-up will be 30 seconds of each exercise with no off time. Betsy will take you through Standing Wide Stance toe touches, marching or jogging in place, hip circles, and arm circles. How much you pick up the pace in the workout is up to you, as you can modify the number of reps. It is 30 seconds on, 20 seconds off of core exercises, planks, lateral leg raises with squats, Pike pushups, side-stepping squats, skaters, more planks, and High Lunges. Your heart rate will be pumping by this time, and then you will cool down with some wonderful stretches. This is not your traditional Pietra Fitness class, but a great addition to your wellness practices. By the time you are done, you will be ready to get up and go!
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
The extended periods of sitting and inactivity that you experience from long flights, car rides, and layovers, can wreak havoc on your body. Luckily, you don’t have to allow your travel time to ruin your trip. Join Tara for this 34 min. morning stretch from the sunny beaches of Florida. Rejuvenate your mind, body, and soul as you breathe, exercise, and pray all while watching the sunrise and listening to the sound of the crashing waves! You don’t need to be traveling to enjoy the many benefits of the class as you contemplate the Holy Spirit as the source of Living Water. You will thank yourself later!
Pope Francis, General Audience at St. Peter’s Square, Wednedsday, May 8, 2013.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 34-minute total body workout is one that anyone can do. You'll target all your muscles, including the core, hips, glutes, thighs, back, shoulders, and arms. The class is full of tried and true exercises, from roll-ups and toe taps to bicycles and more. If you are looking for a low impact workout that hits your entire body, then Live! From Home: The Works is for you. The meditation helps you to contemplate that we should not be defined by our failures, but by our courage.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Inspiration for the week of July 12, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Complete your day with Live! From Home: Whole Body Warmer. After the prayer, you will be led through a series of squats, lunges (with knee taps and twists), Elevated Chest Lifts, and lots, and lots of Planks! The slightly slower pace helps you to gradually increase your heart rate and blood flow to muscles. You will leave class feeling warm from head to toe. The meditations will help you to contemplate courage and how God is our strength.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you looking for a killer core workout that is safe for people who struggle with abdominal separation (also known as diastasis recti)? This ballet-inspired class is for you! In From Home: Ballet Circuit 2, Courtney (a professional ballerina) will take you through a series of dynamic moves that will strengthen and stretch your abdominals and back, including toe touches, Russians twists, elevated chest lift, side plank, and more. And just when you think you've completed the last rep, you'll start the circuit again from the top—twice. By the time you finish this 23-minute class, you'll be standing taller, feeling toner . . . and probably be a little out of breath. No tutu, ballet slippers, or prior ballet experience necessary.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Perfect high lunge, lunge 1, lunge 2, and pike pose in this 36-minute Foundational Postures class. Just like Live! from Home: Back to Basics 1, Betsy will use cues and tips to guide you through Live! from Home: Back to Basics 2 to teach you proper form and alignment of these four fundamental Pietra Fitness postures. You will begin standing in good posture pose, focusing on your breath and thoughts of gratitude. Loosen up the muscles in your neck, arms, sides, and lower legs before flowing to pike to warm up the backside of your body. And now the real work begins . . . Strengthen your quads, hamstrings, glutes, and core and challenge your balance with three different types of lunges. In between each lunge posture, feel-good stretches will bring relief to the muscles that you just worked. The more you engage your muscles in the lunges, the more relaxed you'll feel when you lie back in reclined inner thigh stretch for the long hold. The Scriptures and meditations will remind you that failure doesn't define us; the important thing is to keep trying.Whether you're new to Pietra Fitness or you've been doing Pietra Fitness for a while, you can benefit from our Foundational Postures classes. Look for more of these workouts in our online studio or join us live on Friday.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Inspiration for the week of July 12, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you like HIIT workouts, this fast-paced nontraditional Pietra Fitness class is for you. Right from the get-go, you'll raise your heart rate with mountain climbers, quick transitions, squats with lat pulldowns, and bicycles—and that's just the warm-up. Keep your heart pumping and engage every muscle in your body with standing side crunches; skaters; more mountain climbers, squats, and bicycles; and other compound exercises. Cool down with feel-good stretches that will relieve any soreness in your hips, hamstrings, and back before resting for a few breaths in rock pose. By the end of this 24-minute class, you'll feel energized, accomplished, and ready to take on the day.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Start your day on the right foot with Live! from Home: New Beginnings. With slow and intentional exercises, this 39-minute workout will stretch and gently strengthen all the muscles in your body. You will begin on your back, focusing on your breath and calling to mind thoughts of gratitude. After warming up your hips and core, you will roll to seated to stretch your back and sides and to open up your chest. (These moves will feel oh so good, especially if you sit at a desk all day.) Come to hands and knees to work your shoulders, arms, core, back, glutes, and hamstrings. Heel sit will stretch your quads and the tops of your legs, and a kneeling backbend will engage your core, back, quads, and glutes. In prone, you'll work your hamstrings with leg curls and strengthen your back with an elevated chest lift and linked half backbend. Flow to seated engaged for a few forward folds before rolling back into reclined inner thigh stretch for the long hold. The Scriptures and meditations will remind you that every day is a new beginning, and they invite you to live each day as an offering to God.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Looking for a leg workout that tones your lower body, makes you sweat (or glisten), and leaves your whole body feeling strong and energized? This 58-minute class is for you! With quick transitions and compound exercises that engage multiple muscles at the same time (think squats with bicep curls, reverse swan dives, mountain climbers, and side lunges), Live! from Home: Glistening will get your heart rate up and work muscles you didn't even know you had. But that's not all. Just like every Pietra Fitness class, this Level 1 workout incorporates feel-good stretches to increase your flexibility and range of motion, release tension, and provide relief for the muscles that you just worked. The Scriptures and meditations will remind you that calling out to God in times of need is a true sign of trust in Him.
Clare Schiller, Foundations 3 Pietra Fitness Instructor
Are you feeling overwhelmed? Is fear preventing you from living your life to the fullest? The inspiring music, motivating meditations, and empowering exercises in this Level 1 class will fill you with hope, courage, and strength. You will begin Live! from Home: Liberation sitting tall in a comfortable seated position, working on your breath. After warming up your body, you'll come to hands and knees to work your core, shoulders, and glutes in kneeling balance. Low lunge will stretch your hip flexors, and a gentle twist will increase the mobility in your spine. Work your quads with squats before holding a plank. (Add some push-ups if you're up for the challenge.) Strengthen your back with elevated chest lift and a linked backbend, and then transition to standing for a Lunge 2 series that incorporates a side reach, angle pose, and wide-leg posture pose. Work on your balance in standing linked backbend before flowing back to seated for a long inner thigh stretch. The Scriptures and meditations will remind you that there is nothing to fear when we keep our eyes on Jesus.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Inspiration for the week of August 9, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Whether you're not sure if you're ready for a Level 2 class or you're looking for a workout that will challenge you even more, give Live! from Home: Adapt a shot. Every posture and exercise in this 44-minute class can be modified to fit your skill level, meaning you can dial it back if you're not quite there or add weights to work even harder. Like all Pietra Fitness workouts, you'll begin by lengthening through the spine as you focus on your breath and thoughts of gratitude. Get the blood flowing with a few arm circles, side bends, hanging posture, and other gentle stretches that will warm up your entire body. After a few squats, come to hands and knees to work your back (specifically your rear delts), shoulders, and triceps. Engage your core to come to plank and elevated chest lift on toes, and then step into a deep lunge to stretch your inner thighs and hip flexors. Arabesque will challenge your balance and build strength, while V-sit and a shoulder stand will target all the muscles in your core. After relaxing into the long hold, you will roll onto your back for winddown stretches that open up your hip, stretch your hamstrings, and release any lingering tension in your back. The Scriptures and meditations will remind you that God is a loving Father who cares for you.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, weekly bulletin column, week of June 20, 2020
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Congratulations on making it to the last workout in the Surrender Novena Series. If there is anything that you are still holding on to—any worries or anxieties, physical stress—place it at Jesus' feet and resolve to let it go by the end of this 45-minute class. As stated in today's prayer, "There is no novena more effective than this." You will begin this Level 1 workout in a comfortable cross-legged seated position, calming your mind and nervous system with deep breathing and thoughts of gratitude. Take a few minutes to warm up your body by easing into stretches and twists that loosen your neck and shoulders, open up your chest, and feel good on your back. Transition to standing for the first flow, which will work your shoulders, arms, back, core, and glutes. Follow that up with lunges and a challenging balance series to strengthen all the muscles in your legs before coming to seated to fire up your abs. As you lie back in reclined inner thigh stretch for the long hold, the words of novena prayer will wash away your fears and fill you with hope. Courageously carry this hope with you for the rest of the day—and your life—and resolve to turn to Jesus whenever you're feeling anxious, saying, "O Jesus, I surrender myself to you, take care of everything."
The Surrender Novena Day 9
Surrender Novena, by Francesca LaRosa (www.francescalarosa.com), Cantemus, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Stretch the sides of your body and strengthen your back with the second to last workout of the Surrender Novena Series. You will begin this 37-minute Level 1 class in a comfortable cross-legged seated position, focusing on your breath, thoughts of gratitude, and placing yourself in God's presence. Warm-up with a series of stretches, bends, and safe twists that loosen any tightness or tension you may holding in your neck, shoulders, hips, and lower back. In the workout portion of the class, you can look forward to a standing backbend, low lunges, a full squat, calf raises, head and chest lifts, and other dynamic moves to hit every major muscle group in your body. Rest in rock pose for the long hold and work your core before winding down and lying back in quiet pose for the Resolution portion of the class. The Scriptures, prayers, and meditations remind you that God is good and trustworthy and invite you to ask for His help and consolation.
Surrender Novena Day 8
Surrender, J'abandonne tout, Alles überlasse ich Jesus, by Francesca LaRosa (www.francescalarosa.com), Qui sunt isti-Responsory, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Your body should be feeling good and ready to move after yesterday's easier Day 6 workout. Begin this 34-minute class lying on your back, practicing deep belly breathing, focusing on gratitude, and calling to mind your intentions for this novena. When you're ready, warm up with a full-body stretch before rolling up to seated to stretch your triceps, sides, and back. Briefly come to hands and knees and then transition to pike, pedaling your feet to loosen up the backside of your body. Flow into low lunge and shift your weight back to stretch your hamstring before coming to plank elevated chest lift on toes. Briefly work on your balance and open up your hip with a quad stretch, and then move right into your second flow: low lunge with a twist, high lunge with pulses, and a plank. Open up your hips with knee stack, making modifications if necessary, and then extend your legs in seated engaged for the long hold. The Scriptures, prayers, and meditations throughout this workout will remind you that Jesus still performs miracles today and invite you to ask God for help with whatever is troubling you.
Surrender Novena Day 7
Surrender, J'abandonne tout, Alles überlasse ich Jesus, by Francesca LaRosa (www.francescalarosa.com), Missa in Die-Introit, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Kudos to you for sticking with the Surrender Novena Series for five days in a row! You've worked hard—physically, mentally, and spiritually—to build strength and surrender yourself into God's loving arms. That's why Day 6 of this series is a slow, 31-minute workout that will help you mindfully move your body without overdoing it. As you focus on increasing flexibility and mobility in your neck, chest, shoulders, back, and hips, allow yourself to release any tension you may be holding in your body and relax your grip on the things in your life you desire to control. By the time you come to kneeling for the final prayer, you'll be ready to head into the rest of your day with more grace, mercy, and serenity.
Surrender Novena Day 6
Surrender Novena, by Francesca LaRosa (www.francescalarosa.com), Missa in Nocte-offertory, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Making sure you engage in some kind of physical activity every day is so good for your overall health and well-being. In addition to the many physical benefits, exercise helps reduce stress—and so does praying the Surrender Novena, making this series an effective way to overcome your big and little struggles. The beautiful music, tension-relieving stretches, familiar postures, and encouraging meditations in the Surrender Novena Series Day 5 workout will calm your mind, energize your body, and lift your soul. Surrender everything to God as you roll, lunge, and move your way to peace.
Surrender Novena Day 5
Surrender, J'abandonne tout, Alles überlasse ich Jesus, by Francesca LaRosa (www.francescalarosa.com), Granual Requiem, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Give your legs a little love in this simple 34-minute class. After calming your mind and warming up your body with deep breathing and stretches that release tension in your head, neck, and shoulders, perform a series of calf raises, one-leg balance poses, and standing leg lifts. Take a quick break to stretch your sides and shoulders and open up your chest, and then move right into the main flow of the workout to stretch and strengthen your entire body. After repeating that flow three times on each side, transition to wide-leg posture for a forward fold and then heel-toe your feet in for a squat. Gracefully come down to the mat for more leg lifts and a quad stretch before pushing back to rock pose for the long hold. As you listen to the prayer for Day 4 of the Surrender Novena, allow the words to sink into your heart and encourage you to bring your worries to the Lord. Slowly move onto your back for a few wind-down stretches and one last twist, and then relax all your muscles as you turn your gaze to God during the resolution.
Surrender Novena Day 4
Surrender Novena, by Francesca LaRosa (www.francescalarosa.com), Missa in Aurora, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Building upon the postures and prayers of the first two workouts in the Surrender Novena Series, this 43-minute class picks up the pace, challenges your balance, and takes you deeper—physically, mentally, and spiritually. After calming your mind and nervous system with deep breathing and warming up all your joints, you will move right into three dynamic flows that get your heart pumping and incorporate lunges, planks, elevated chest lifts, squats, and more. Then come to posture pose and work on your balance to fire up your glutes and quads. As you round forward in inner thigh stretch for the long hold, allow the words of the Surrender Novena prayer to fill your entire being and fill you with tranquility. The Scriptures throughout the workout will help you open your heart to God, and the meditation during the final resting pose invites you to do something today—such as surrendering everything to Jesus—to show your love for Him.
Surrender Novena Day 3
Surrender, J'abandonne tout, Alles überlasse ich Jesus, by Francesca LaRosa (www.francescalarosa.com), Anima mea-Antiphon, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
The hardest part of anything is getting started, so congratulations—you've made it to Day 2 of the Surrender Novena Series! You will begin this 40-minute class lying on your back, practicing deep breathing to calm your mind and nervous system. After a full body stretch, you'll fire up your core with a series of bicycle variations. Roll up to seated and bring your legs wide for side bends and twists to loosen up your back. Then it's right back to more core work with seated twists, swan dives, planks, rolling, a challenging lifted leg and more. After engaging your abs, glutes, and quads throughout the whole workout, sitting back into rock for the long hold will feel heavenly. The Scriptures, meditation, and Surrender Novena prayer will ease your worried thoughts and invite you to turn to Jesus throughout the day, allowing Him to take care of everything.
Surrender Novena Day 2
Surrender Novena, by Francesca LaRosa (www.francescalarosa.com), MISSA IN Die-Gradual, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Begin your 9-day journey to peace with this slow, steady, and mindful 39-minute workout. Ease into the class by coming into a comfortable cross-legged seated position where you will focus on your breath, thoughts of gratitude, and being present to God. Tekla's calm, gentle voice will lead you through a series of feel-good stretches to warm up your body and release any tension you may be holding in your neck or back. Then you'll transition to a plank and chest lift series to work your entire core, shoulders, chest, and glutes. Build strength in your legs with side lunges, Lunge 2, reverse Lunge 2, side reach, calf raises, and a full squat. As you lie in reclined inner thigh stretch for the long hold, allow the words of the Surrender Novena prayer to sink into your heart, mind, and soul. The Scriptures throughout the class will awaken in you a spirit of trust in God, and the meditation during the final resting pose will invite you to place your anxiety and stress in Jesus' loving arms.
Surrender Novena Day 1
Surrender, J'abandonne tout, Alles überlasse ich Jesus, by Francesca LaRosa (www.francescalarosa.com), Resurrexi-Introit, by The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are tight hips preventing you from walking, running, and moving with ease? Stretch and strengthen your hips and hip flexors with this 42-minute Level 2 workout. You'll flow through postures and exercises like hip circles, pike split, low lunge, squats, elevated chest lift on toes, lunges, open arabesque, standing linked backbend, and more that not only target your hips but also work your entire body from head to foot. Live! from Home: Hip Hip Hooray is a quick way to get your heart pumping, build strength and balance, and loosen tight muscles. Feel free to make modifications as necessary to fit your skill level—it's better to feel a gentle stretch than to push yourself to the point of strain or pain. The Scriptures and meditations remind you that we need to work on patience in this fast-paced world.
Holy Family School of Faith, 30 Days to Deeper Prayer. Volume 3, Day 12, Not so fast. Holy Family School of Faith
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Prepare your body, mind, and soul for the day with Live! from Home: Delight. Set to peaceful music, this 43-minute Gentle class incorporates postures and exercises that will lightly stretch and strengthen the muscles in your entire body, leaving you feeling relaxed and refreshed. You will begin this workout standing in good posture pose, focusing on deep breathing and engaging all your muscles. After a few warm-up stretches, transition into wide-leg posture pose with arms to T to work your legs, core, arms, and shoulders. Lunge 1, Lunge 2, knee bends, and single-leg calf raises will build your lower body strength and challenge your balance, while low lunge, inner thigh stretch, and a gentle hip release will stretch your hip flexors. The Scriptures and meditations will encourage you to persevere when you get distracted during prayer time and remind you that God is continually at work within you.
Holy Family School of Faith, 30 Days to Deeper Prayer. Volume 3, Day 15, Not so fast..
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Are you feeling anxious? Does your body feel tense? The soothing music, calming stretches, and encouraging meditations in Live! from Home: Release will melt your stress away. You'll begin this 38-minute Gentle workout lying on your back, focusing on your breath and the many blessings in your life. Slowly move into inner thigh stretch before rocking and rolling over any sore spots in your back and extending your arms and legs for a feel-good full-body stretch. Engage your core to roll up to a cross-legged seated position to warm up your back, sides, and chest. Come to hands and knees for arch and round and then reach one leg back at a time to stretch your hamstring and the front of each leg. You'll then perform a series of postures and exercises to stretch your sides, back, chest, inner thighs, hamstrings, and hips. As you lie back in reclined inner thigh stretch for the long hold, the Scriptures and meditations remind you to not be afraid and invite you to surrender yourself to Jesus and open your heart even more to Him.
Holy Family School of Faith, Daily Rosary Podcast for July 16, 2020.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Get ready to work your core, glutes, and inner and outer thighs in Live! from Home: Feel the Burn. This lively 55-minute class has it all: breathwork, stretches, crunches, planks, leg lifts, lunges, pushups, tricep extensions, quad strengtheners, and unique exercises that utilize a small fitness ball (or block) to engage every muscle in your body. Whether you're eking out the last rep or flowing between standing, kneeling, prone, and supine postures, there's never a dull moment in this Level 1 workout. The Scriptures and meditations invite you to listen more intently for God's voice and challenge you to be more willing to accept God's will no matter how it is delivered to you.
Holy Family School of Faith, Daily Rosary for July 11, 2020: 5 Step Strategy for Joy. Pope Francis, Pope: Docility, not resistance, to the Holy Spirit builds the church
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you've ever wanted to try a shoulder stand, now's your chance! In this 43-minute Level 2 class, Jill will lead you through a slow and controlled full-body workout, allowing you to contract your muscles with intentionality. After calming your mind with deep breathing, you'll warm up your body with familiar postures that stretch your neck, back, chest, sides, and hip flexors. V-sit, lifted leg, and lots of rolling will challenge your core and balance before giving the tricky shoulder stand a go. And don't worry if you need to make modifications—Jill offers plenty of ways to adapt the shoulder stand and other poses for varying skill levels. As you relax into hip release for the long hold, the Scriptures and meditations will invite you to place your hope and trust in God and believe that He is working all things for your good.
Excerpt from Holy Family School of Faith, Daily Rosary Podcast for June 4, 2020.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
One of the unique benefits of Pietra Fitness is that every workout stretches and strengthens not only your body but also your mind and your soul. If you need some extra motivation and courage to face the big and little struggles of daily life, Live! from Home: Makin' Waves will give you the boost you need. You'll begin this 36-minute Level 1 class calming your mind and nervous system with deep breathing and thoughts of gratitude and Christ. As your body relaxes and the bodily prayer verse reminds you that God can make all things new, you'll easily flow into dynamic exercises and postures like lunges, leg circles, and open arabesque with energy and focus. The Scriptures and meditation help you reflect on the way you handle difficult situations and invite you to surrender to God's Holy Will.
The Word For You Today, Sept., Oct., Nov., 2011, October 9, pg. 24
Music from Keys of Peace by Francesca LaRosa (www.francescalarosa.com), The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)