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 sweat and feel the burn with this Total Body bodyweight strength class? Incorporating strength and cardio gets your heart rate up for a total calorie burner. You will be doing Curls, Fire Hydrants, Sprints, Chest Presses, Deadlifts, Rows, Lunges and Planks!
Are you looking for a fitness class that targets all major muscle groups for a total body workout? Look no further, you have it here and don’t even need weights! You’ll love the guitar music and the straightforward pace. The prayers and meditations will have you focusing on returning to the Father.
Fr. Ben O’Cinnsealaigh, Pastor of Our Lady of Victory Parish, Cincinnati, OH, Fr. Ben’s Column for the week of March 27, 2022
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Building upon the basic movements utilized in Gentle classes, this Level I workout will get your blood flowing through an invigorating combination of floor work, standing exercises, and balance postures. Total Body Boost is focused on strengthening and toning your legs, but the quick transitions and longer holds will have your entire body working. This 60-minute class will revitalize not only your body but also your soul as you meditate on God's steadfast love and inexhaustible mercy.
Agnus Dei, Tallis Scholars
Bend and twist your way to a stronger and more flexible midsection with Core Stability. In this 27-minute class, you will transition between seated, kneeling, and standing postures and flows that safely stretch and strengthen the sides of your body. And because poses such as high lunge, chest lift, lunge II, angle pose, and more utilize muscles in your shoulders, arms, chest, back, glutes, and legs, your whole body will get a good workout and feel energized. By the end of the class, you will surely be filled with happiness and joy—and an increased love of God.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Walking on Air, Stanton Lanier; Introit Requiem, The Norbertine Fathers of St. Michael's Abbey
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)
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)
This class was carefully designed to help you engage multiple muscle groups so that you can not only safely move with ease but also to help you trim the midsection. Join Amanda as she takes you through donkey kicks, fire hydrants, twists, flows, bicycles, leg lifts, and more. The meditation will have you pondering St. John the Baptist as prophet and hero.
Fr. Benedict O’Cinnsealaigh, Pastor Mary, Queen of all Saints, Bulletin December 4, 2022. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
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
This energetic class is packed full of fast moving, strong poses to work on your strength and endurance. Enjoy the fun, faster-paced tunes as you work on variations of Lunges, planks, push ups, core work, and more. You will sweat, but leave the class feeling invigorated and ready for whatever happens next. It will be nice towards the end of class to meditate on Sleep and Trust and how God pours out His graces needed for each day as we sleep.
Sr. Tatum McWhirter, AVI
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
It is always good to have a few restore days built into your workout schedule. These are the days you can work on your stability, coordination, flexibility, relaxation, and restoration. It can reduce soreness by breaking up the lactic acid, work on muscle imbalances, and help speed recovery. Day 3 of the St. Joseph Novena is a great class to actively recover while focusing on St. Joseph, Foster Father of the Son of God.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you want a relaxed stretch, then Foam Roller Chest and Shoulder Stretch is for you. Unwind from a long day at the desk or spending time behind the wheel. We will use the roller in a new way. Instead of rolling along the muscles, we will use it to lay on, and take advantage of this tranquil way to stretch the chest and shoulders. You will need a longer roller so that you can have your head and tailbone both on the roller.
From the time you get out of bed in the morning until you get back for the night, there isn’t a minute you are not using your core. It’s important to build core strength for better ease in everyday movement. Join Jill for this gentle, joyful workout with creative core exercises that work your entire body. The meditation will have you contemplating Psalm 61.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Because of the natural, everyday wear and tear on our bodies, we can all benefit from restorative workouts like TOB: Restorative. You will begin this relaxing 27-minute Level 1 class standing in posture pose, calming your mind and body with deep breathing and thoughts of gratitude. Warm up with gentle moves that will help you release tension in your neck, shoulders, back, and hamstrings and that loosen up the muscles up and down your spine. Transition to your knees for exercises that open up your chest and hips and stretch the sides of your body. A side extension series will get your blood flowing as you move from side to side, engaging your core and incorporating side bends and leg lifts. The pose for the long hold will increase circulation and feel really good on your back, especially if you use a pillow or block to elevate your hips. Wind down with a series of moves that will stretch your entire body, especially your hamstrings, back muscles, and hips flexors. The Scriptures and meditations in this class invite you to reflect on self-control.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
You will not want to miss this core class that will improve functional strength for daily activities, while toning and strengthening the entire trunk. It is an intermediate class but can be suitable for advanced participants as well. Come and stand at the foot of the Cross with Mary as we meditate on the Sorrowful Mysteries.
St. Pope John Paul II, Rosarium Virginis Mariae
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
We can all benefit from strong arms and wrists. It helps in lifting, carrying, and everyday movement. This class is packed full of wrist and arm stretches as well as exercises to strengthen using your own body weight. Don’t worry, all major muscle groups are hit for a wonderful, well-rounded gentle workout. The meditation will have you contemplating suffering in reparation for sin with Sts. Monica and Augustine as your guides.
Jocelyne DeGroot, Foundation 1 Pietra Fitness Instructor
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)
Nothing is more gratifying than a strength leg burn! Lori will lead you through a series of squat variations and lunges in this quick 12-minute lower body workout that will sure having you feeling the burn. Be prepared for the bonus heel lifts!
If you are looking for a classto stabilize, strengthen, stabilize, and promote flexibility in the body, thisis the class for you. Be prepared to move and sweat as Lori takes you throughflows, lunges, squats, balance poses, core work, and more. The prayers andmeditations will have you focusing on St. Joseph, Head of the Holy Family.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Caring for the arms and shoulders is essential for performing many everyday movements. Working on the strength, flexibility, and mobility of the arms and shoulders can help with posture, will help make lifting and carrying items easier, and it can help prevent injury. The meditation will have you contemplating crushing anger with the virtue of meekness.
Rachel Shrader, good catholic, Your Guide to the 7 DeadlySins – and the Virtues that Crush Them, https://www.goodcatholic.com/your-guide-to-the-seven-deadly-sins/.Used with permission.
Holy Family School of Faith, Rosary Meditation for February 14, 2022, Blessed are the Meek. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This class gets specific by strengthening and toning two major areas – abdominals and glutes. The workout will help you build a powerful core as well as help improve posture and stability. The meditation will have you contemplating combating greed with practicing the virtue of generosity.
Holy Family School of Faith, Daily Rosary Meditation for June 4, 2022, Lust. Used with permission. Pope Francis, MORNING MEDITATION IN THE CHAPEL OF THE DOMUS SANCTAE MARTHAE, In heaven’s stock exchange, Friday, 19 June 2015. Rachel Shrader, Your Guide to the 7 Deadly Sins – and the Virtues that Crush Them, https://www.goodcatholic.com/your-guide-to-the-seven-deadly-sins/ Used with permission.
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)
This lower body and core strength advanced workout includes various exercises that target the legs, hips, glutes, abs, and back. The slower intentional movements, longer holds on the poses, and core moves will challenge balance, stability, stamina, and strength. You will use your own body weight as resistance to build long, lean muscles! You will leave the class feeling challenged and motivated. The prayers and meditation focus on the Beatitude, Blessed are the Poor in Spirit.
Holy Family School of Faith, Rosary Meditation for February 14,2022, Blessed are the Poor in Spirit. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Lent: Free Flowin' is a challenging Level I workout that stretches and strengthens your entire body in just 30 minutes. After a short warm-up that helps you focus on your breath and engage your core and glutes, Tekla will lead you through fast-paced flows to open up your chest and inner thighs; tone your midsection, shoulders, arms, and back; and build up the muscles in your glutes, quads, and hamstrings. The Scriptures and meditations remind you of the importance of prayer—even Jesus spent time talking with God. By the time you make the sign of the cross at the end of this class, you will be moving better, breathing lighter, and feeling closer to God.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
You will definitely feel the burn with this 30-minute arms and shoulders workout—but with modifications, people of all skill levels can benefit from the exercises in this routine. You will begin class standing in posture pose, working on your breath and calling to mind a few blessings in your life. Loosen up your body by rolling your shoulders, circling your arms, bending and twisting to the side, and folding forward. Once you are warmed up, you will flow from pike to plank to lunge 2, engaging the muscles up and down your legs and in your entire core. Get your upper body involved with two sets of shoulder rotations, bicep curls, and triceps extensions—all while in lunge 2. (For an extra challenge, do these exercises while holding 1–2 lb weights in each hand.) After a series of overhead shoulder raises, you will transition to the mat to give your muscles a quick rest. Then, fire up your shoulders, arms, chest, back, and core with planks and push-ups. When most people work on their arms and shoulders, they tend to forget about the small—but important—muscles in the rotator cuff. A sequence of shoulder raises will target and strengthen these tiny muscles. Tricep dips and another series of planks and push-ups round out this workout portion of this class, leaving you feeling strong. As you wind down and stretch all the muscles that you just worked, the meditation will explain what Theology of the Body is, in plain language, and help you see your body and the bodies of others through new eyes.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
This class is a total body workout that tones the body while bringing on the sweat. In certain parts of the class, Jhoe gives you the option to raise the heart rate more by making it high impact or keep it a low impact class. Your choice. She uses a paper plate (slider), but you can do the class without it. Spend time with Mary as she leads you to the secret of Christian joy!
St. Pope John Paul II, Rosarium Virginis Mariae
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 30-minute workout may look easy, but don't let your first impression fool you. Begin Theology of the Body: Glutes & Legs standing in posture pose, focusing on your breath and the many blessings in your life. A series of forward folds, gentle stretches, half-squats, and shoulder rolls will help you warm up your body and release any tension that you may have in your neck, shoulders, back, and hamstrings. Flow to pike and then perform a series of chest lifts to open up your chest and strengthen the muscles in your core and back. Come to prone (face-down) position—but don't get too comfortable. For the rest of the workout you will be doing multiple leg lifts and lunges, toning your hamstrings, quads, and glutes. Don't be surprised if your legs feel a little wobbly by the time you finish your last rep. Wind down with a long, deep hip stretch, gentle backbend, and final twist, which should feel good throughout your entire body. The Scriptures and meditation during this class will help you reflect on what it means to be a human being and will bring you comfort during times of solitude.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
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)
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
Offer your intentions to St. Joseph on day 1 of the St. Joseph Novena while getting your heart rate up - with 40 seconds of work and a 20-second rest. Rachel will start you off with a 1-minute boxer shuffle before Knee Kicks, Side Kicks, alternating knee crunches, punches, speedbag squats, and more.
Tight hips can not only negatively impact the way you walk but also put unnecessary stress on your back and knees. Release tension in your hips and increase your range of motion with Advent: Hip & Healthy. After a brief warm-up involving deep breathing and stretches that loosen up your neck, shoulders, and back, you will flow through three separate series of lunges. Each series will challenge your balance and work your entire body as your move from planks and chest lifts to lunges and other poses—sinking lower into the positions for a deeper hip stretch. The Scriptures and meditations invite you to draw closer to Mary, Jesus’ mother, as you prepare for Christmas.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Angels from the Realms of Glory, Joy to the World by Stanton Lanier, Si Amulem by the Norbertine Fathers of St. Michael's Abbey
If you're looking for a Gentle class that lightly stretches and strengthens your muscles and gets your heart pumping, In Motion is for you. After warming up with deep breathing and calming moves to loosen up your neck, shoulders, chest, sides, and back, you will flow right into a series of standing forward folds and lunges to work and stretch your legs. Knee bends and calf raises engage your inner thighs and calves and challenge your balance. Transition down to hands and knees for leg lifts, modified side plank, and low lunge to work your glutes and abs and stretch your hip flexors. After a few low chest lifts and a seated forward fold, relax into inner thigh stretch for the long hold, targeting the connective tissue and fascia. Wind down from this feel good workout with knee hugs, gentle twists, and other relaxing stretches that will leave you feeling serene and posed to take on the day. The Scriptures and meditations in this 35-minute class will help you focus on God's incredible mercy and invite you to reflect on ways you can be a living reflection of God's mercy to others.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
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)
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)
Strengthen the core and restore proper posture and body mechanics. The core is the body's powerhouse and encompasses the area from the shoulders through the quadriceps in the upper legs. By strengthening the muscles of the inner and outer core (the whole core), we help the body avoid back injury and improve posture and standing strength. Plank for Posture focuses on the Plank position as an economical exercise to improve core strength and stability. The meditation will having you contemplating gratitude at all times.
Holy Family School of Faith, Daily Rosary, No Matter What –Gratitude, August 2, 2021. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This 11-minute class uses light and medium weights for your arms and shoulders (suggested: 5 - 8 lbs). You can start with no weights and work up, or even incorporate heavier weights if you have been doing resistance training for a while. Betsy stretches with you at the end, but try adding a Pietra Fitness class in to recover well. Once you feel comfortable with this class, try the advanced class.
There are many benefits to foam rolling including relieving muscle pain (even though it can be intense while rolling!) and easing tension. It may even help with inflammation. While most of us need it on a regular basis, the hustle and bustle of the season makes this a great class for this time of year. Once you roll and stretch the upper back, hips, and glutes, the prayers and meditation will have you contemplating silence during the Advent Season.
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)
Your hips allow you to sit, stand, walk, run, dance, and kick. While your hip joints can withstand these repeated movements and everyday wear and tear, they're not indestructible. Thankfully, the stretching and strengthening exercises in Lent: Hip-Top Shape are one way to restore joint mobility, keep your hips strong, and relieve hip pain. You will begin this 33-minute workout in a comfortable cross-legged seated position, practicing deep breathing and focusing on the many blessings in your life. After a short warm up to loosen and gently stretch your muscles, you will flow right into a series of half squats, raising your arms to get your upper back and shoulders involved. Transition into low lunge for a deep stretch on your inner thighs, and then work your hips with a sequence of fire hydrants. You will spend the rest of the class on the floor, but don't let that fool you. Your hip joints, glutes, quads, hamstrings, and inner thighs are about to go to work. Wind down with feel good stretches on the muscles you just engaged—which are probably burning—and then relax into hip release for the long hold. A few final stretches and twists will have you comfortably walking, running—maybe skipping—into the rest of the day. The Scriptures and meditations will remind you of the purpose of Lent and invite you to make changes in your life so you can draw closer to God.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Salvation Song, Discovery, by Stanton Lanier, Dum Fabricator, The Norbertine Fathers of St. Michael's Abbey (stmichaelsabbey.com)
With poses and moves that challenge your balance and engage your entire body, Grounded will help you realize you have the strength to get through anything life throws at you. The Scriptures and meditations in this 25-minute workout will awaken your soul to God's constant presence and ability to calm your storms, filling you with a sense of peace that doesn't end with the class.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Twists are great for strengthening the muscles up and down your spine, improving posture, and increasing flexibility so you can perform everyday movements with ease. Tone & Twist leads you through several series of safe and effective twists that will work and stretch your entire core while engaging other muscles in your body for stability. You will also find pushups and postures that stretch your chest, legs, and hips. With Scriptures and meditations that remind you of your dependence on God and invite you to ask Him for whatever you need for the day, this 27-minute workout is a powerful way to start your morning.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Bread of Angels, Stanton Lanier; Lux Aeterna; Requiescant, The Norbertine Fathers of St. Michael's Abbey
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)
It is crucial to stretch after a workout to prevent muscle soreness and injury and should be an essential part of your well-balanced workout routine. So, whether you have just finished your workout or you are feeling particularly tight, take off your shoes, roll out your mat, and get ready to feel amazing. You may want to have an optional block and blanket/pillow ready. The meditation will have you thinking about how we can change the world by being bearers of gratitude.
Holy Family School of Faith, Daily Rosary, Pride, Humility, Gratitude, November 13, 2021. Used with permission.
The Nobertine Fathers of St. Michael's Abbey
Limited on time? In this express class, you will perform a wide variety of exercises to tone and strengthen the muscles in the upper body, including the core muscles.
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)
This 30-minute class uses a wide variety of exercises to strengthen and stabilize the core muscles, including the abdominals, lower back, hips, and, most specifically, the obliques. The meditation focuses on Silence.
Holy Family School of Faith daily Rosary, Divine Mercy Day 8, April 22, 2022. Used with permission.
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're looking for a 30-minute back routine that not only stretches and strengthens your back but also works your entire body, you found your ideal class. Begin TOB: Back standing in posture pose, focusing on your breath and calling to mind a few blessings in your life. After a short warm up that will immediately activate the muscles in your back and stretch the sides of your body, you will come to hands and knees while you arch and round your back, stretching and strengthening your entire core. Increase stability in your shoulders with a unique shoulder series, and then fire up your legs with squats. (Raise your arms for an added challenge and to engage your back even more.) Once you transition down to the mat, planks, side planks, chest lifts, lat pull-downs, reverse planks, and more will recruit every muscle in body. Wind down with postures that stretch your chest, inner thighs, hip flexors, and hamstrings to leave you feeling fit, flexible, and fabulous. The Scriptures and meditation in this workout offer a beautiful explanation of the body's ability to express love.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
Whether you prefer Gentle, Level 1, or Level 2 classes, the exercises and poses in Lent: Core-rific can be modified to meet—or challenge—your current fitness level. As with all Pietra Fitness classes, you will ease into the class by calming your mind and nervous system with deep breathing and thoughts of gratitude. Warm up your body with gentle stretches that will release tension and start to build internal heat for the workout. After a brief flow to standing, you will transition back down to the mat for slow bicycles, side crunches, V-sit, and other waist-cinching moves that will work your entire core. Wind down with a long inner thigh stretch that will get at the connective tissue and fascia deep in your muscles, and relax with a few other feel-good stretches. The Scriptures and meditations invite you to examine your attitudes toward things, events, other people, God, and yourself so you can be intentional about what you're fasting from during Lent.
Based on In Conversation with God, Francis Fernandez (Scepter Press)
Spread Your Wings, If You Say So, by Stanton Lanier, Dum Fabricator, The Norbertine Fathers of St. Michael's Abbey (stmichaelsabbey.com)
This complete body workout challenges both your muscular strength and muscular endurance. Every muscle group is targeted, leaving you feeling worked from head to toe! Jhoe uses light, medium, and heavier hand weights, but use what works best for you. It is an intense workout for the advanced participant, but finishes up with a full body stretch which will have you feeling great at the end!
No matter your age or fitness level, resistance training is for everyone! And, it doesn’t need to take hours lifting weights in the gym. Rachel will lead you through a series of exercises that will build muscle mass, strength, and endurance. Get strong with us while asking for St. Joseph, Lover of Poverty, to intercede for us in this day 2 Novena.
Having strong and healthy hamstrings are important for us to carry out the everyday tasks of walking, running, jumping and bending the knee. This class will not only strengthen the hamstrings, but will lengthen them for the perfect recipe for happy hamstrings. The meditation will have you thinking about the call of every woman.
Excerpt from Manual for Women, Danielle Bean (TAN). Used with permission
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This class was designed to build your core muscle group by performing a series of exercises that strengthen the abdomen, back, and pelvic floor, all while increasing flexibility. Can you say plank? You will hit them numerous times in this class, but it will all be worth it as you stand taller and feel stronger. The meditation will have you contemplating crushing envy with charity.
St. Rachel Shrader, Your Guide to the 7 Deadly Sins – and the Virtues that Crush Them, https://www.goodcatholic.com/your-guide-to-the-seven-deadly-sins/
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you're tired of the same old core workout, TOB: Abdominals is your ticket to switching it up. Yes, this 30-minute class incorporates some crunches and planks, but V-sits, revolved angle pose, and other unique exercises will challenge your core in new ways. You will begin this class kneeling, focusing on your breath and the blessings in your life. After warming up your body, you will jump right into a challenging reverse plank series and a few traditional ab-sculpting moves on the mat. Transition to standing for squats and side crunches, targeting your obliques and all the muscles in your legs and glutes. Recruit the muscles in your entire body—and work on your balance—with angle pose, revolved angle pose, and open arabesque. Wind down from this heart-pumping routine by stretching your hamstrings and the muscles in your back, core, and inner thighs. The Scriptures and meditations throughout the class present a divine way to see yourself and others.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
“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)
Are you ready to get strong, reduce body fat, and burn calories more efficiently? St. Joseph Novena: Day 5 – Strength to the rescue! Rachel will have you doing chest presses, push-ups, squats, flies, and more while using hand weights. Spiritually, we will focus on St. Joseph, Terror of Demons.
Do you schedule active rest and recovery days into your exercise routine? Regular exercise is so good for the body—but so is stretching and allowing our bodies to recover from our normal workouts. Live! from Home: TLC is perfect for those days when your muscles are craving a little love. In this 42-minute Gentle class, you will slowly flow through breath work and light stretches that calm your mind and relax your entire body. The Scriptures and meditations, having a well-formed conscience, invite you to reflect on the manner in which you live each day. Whether you do this class first thing in the morning or to wind down before bed, you will feel renewed in mind, body, and soul—ready to do God's will.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Music from Keys of Peace by Francesca LaRosa (www.francescalarosa.com), The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
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.
Are you looking for a class that increases flexibility, strengthens your muscles, and builds muscular endurance? Look no further! This workout focuses on building strength in your upper body while also providing calming movement. Modify the class to work for you. As you build strength and endurance, you can increase the time you hold each posture or increase the reps for the sequences. Need an extra challenge? Consider repeating all or part of the class. The Scripture and Prayers will have you contemplating the Beatitude; Blessed are they who hunger and thirst for righteousness.
Holy Family School of Faith, Rosary Meditation for February 17, 2022, Blessed are the Those Hunger. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
This class includes strength exercises and cardio segments for a total body workout intended to provide overall fitness and toning by working all major muscle group. Included in the workout are Lunges, lunges with bicep curls, burpees, leg balance with rows, squat knee crunches, kettle bell swings, and more. Hand weights are used, but feel free to use cans or water bottles.
This total body strength class includes squats, lunges, rows, kettlebell swings, planks, and more! Rachel will warm you up before class and conclude it with some great stretches that will leave you feeling relaxed and ready for your day! You will have time to focus on your intentions for the novena while contemplating St. Joseph, Most Faithful.
This class incorporates gentle movements yet Robin hits all major muscle groups and joints. You will come away feeling stronger yet relaxed. The meditation will have you contemplating Psalm 86 as a prayer.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me
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)
This class focuses on the lower body but hits all major muscle groups. Be transported to Mary’s side as you think about the Rosary as a contemplative prayer.
St. Pope John Paul II, Rosarium Virginis Mariae,
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)
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)
A refreshing class that will help you improve your strength and flexibility while melting away the tension. Being outdoors reveals God’s beauty, glory, power, and wisdom and shows His loving care for us. It’s appropriate that the meditation is on the Feminine Gift of Beauty.
Excerpt from Manual for Women, Danielle Bean (TAN). Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Lunges are a functional, powerful exercise that helps you to tone and strengthen almost every muscle in the lower body including the core, quads, hamstrings, glutes, and calves. You will also stretch the hip flexors. There are so many benefits to lunges, we just had to include them in this series. Once you feel confident with the intermediate class, challenge yourself in the advanced lunges class. The meditation will have you thinking about the feminine gift of sensitivity.
Excerpt from Manual for Women, Danielle Bean (TAN). Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
A full hour class directly focusing on slimming the midsection! This class was designed to help you engage multiple muscle groups so that you can not only safely move with ease but also to help you trim the midsection. The meditation will have you contemplating the Prayer of Elijah.
Pope Francis, General Audience, Wednesday, October 7,2020
The Nobertine Fathers of St. Michael's Abbey
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)
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)
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
Every sport requires rotational movements, but this movement is necessary in higher demands in certain sports such as tennis, golf, figure skating, dance, baseball, and gymnastics. The athlete in these sports uses twisting within the torso to perform the movements needed to play. Lori prepares the rotational athlete by working on strength and mobility in the core and hips as well as the entire body. You will leave the class ready and able to practice your skills in a more improved way. The meditation will have you thinking about God’s plans for you.
Clare Schiller, Foundation 3 Pietra Fitness Instructor
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Let’s sweat it out in this Cardio Kickboxing Burner!! Build stamina, improve coordination and flexibility, and burn a ton of calories as you build lean muscle with this fun and challenging workout. You will leave this class feeling ready to take on whatever the day brings you!!
You don't need to do dozens of crunches in order to tone your midsection—and TOB: Twists proves that. You will begin this 30-minute workout on your back, focusing on your breath and all the things you are grateful for. This is a great way to calm your mind and body so you can detach from the craziness of everyday life to concentrate on the workout. After a full-body stretch, you will transition right into bicycle, targeting your upper and lower abs, as well as your obliques. Work your entire core with a balance pose on your hands and knees, and then flow into a dynamic series of lunges, planks, sides planks, and twists. Another balance pose, this time while standing, will work your quads and lower abs. Side bends, back bends, twists, and other stretches throughout the workout will counterbalance the muscles that you are strengthening. As your recline in inner thigh stretch for the long hold, the Scripture and meditation remind will you that it is only by giving of ourselves that we truly feel fulfilled and happy.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
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)
Start your morning by sculpting your abs and offering your day to God with Core Challenge. Through a series of planks, challenging moves that target your midsection, and reflections that focus on doing everything for the glory of God, this quick workout will both stretch and strengthen your core and invite you to meditate on the ways that making a morning offering to God can impact your life.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Awaken the Dawn, Stanton Lanier
If you have never experienced a Level I class, Rock-Solid Foundation is the perfect workout to start with—especially if you are a busy parent and need a break from the daily chaos. During this balanced 50-minute class, Tekla will talk you through all the postures and movements, making it easy for you to follow along and understand the muscles you are stretching and strengthening. From breathwork and longholds to planks and lunges, Rock-Solid Foundation will help you relax tight muscles, reset your mind and soul, and feel strong all over. The Scriptures and meditations focus on the example of the Holy Family and invite you to think about how you can bring peace into your home.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
This class will get you a "head to toe" toning workout with a 60 second strength workout then a 30 second burst of cardio. Included in the workout are squats, planks, bicep curls, kettle bell swings, and more all followed by 30 second mountain climbers. Whew!!!! Hand weights are used, but feel free to use cans or water bottles.
Reflect on the “Big Picture” of what’s most important in your heart, your life, and your home, all from an eternal perspective as you move your body and work every major muscle group. Jhoe will move you through planks, pushups, lunges, squats, and a unique core exercise before you wind down in prayer.
Holy Family School of Faith, Treasure in Heaven, September 19, 2021. Used with permission.
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Develop strength, flexibility, and balance in this 31 minute gentle class as you focus on the beauty of praying with the Psalms.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me, and Holy Family School of Faith, https://www.schooloffaith.com/
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
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)
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;
A short body conditioning class created to get your heart pumping and muscles moving! This is a wonderful, short cardio class that you can add on to any workout. Using a variety of creative exercises, you're sure to get a great workout that will improve your cardio, strength and endurance – especially when you hit replay!
Building upon the fundamental postures introduced in Level I classes, this 60-minute workout focuses on refining poses and building stamina. The challenging sequences and transitions in Strength & Endurance will help you increase your muscle strength and control, flexibility, and balance. While having a strong physique is highly regarded, the meditations are a good reminder that the pursuit of physical strength must be rightly ordered—for true strength is only found in God.
Desolata, Where Are You, Salmo 122 performed by Sr. Raffaella Cavallin; O Sanctissima, Ave Maria by the Benedictines of Mary
Whether you're looking for an early morning workout to jump-start your day or a mid-afternoon pick-me-up, this 35-minute class is sure to deliver. After easing into Live! from Home: Revitalize with deep breathing, side bends, forward folds, and other moves that loosen up your entire body and promote stress relief, you'll flow right into dynamic moves such as lunges, twists, angle pose, arabesque, elevated chest lift on toes, and more that challenge your balance and engage every muscle in your body. By the time you finish this Level 1 workout, you will be moving better, feeling stronger and more energized, and motivated to take on the rest of the day. The Scriptures and meditations will open your eyes to God's infinite love for you and invite you to allow his tender love into your heart.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
Music from Keys of Peace by Francesca LaRosa (www.francescalarosa.com), The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
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.
Lower-body exercises build strength in the lower back, hips, glutes, and legs and build foundational strength for everyday movements. Join Jill for this fun lower body strength class with Irish music, and prayers and meditations on St. Patrick!
St. Pope John Paul II, Holy Mass in Drogheda, Saturday, 29 September 1979
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Your body and a mat are all you need to bring to this total body workout that focuses on the upper body using your own body weight. Lori hits all upper body muscles including the small shoulder muscles. Come and be with Mary as we meditate on the Rosary as a powerful weapon. Bring your own personal miracle with the Rosary, if you have one, and give thanks in the quiet resolution portion of class.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
God called us to be His own, not because of anything we do, but because of who we are: His beloved, His pearl of great price. God calls each one by name. You will have time to contemplate the fact that you are sacred and have been endowed with a particular mission that only you can fulfill as you strengthen your body, mind, and soul. Lori works the whole body but focuses on strengthening and stabilizing the muscles used to help maintain good posture.
Catechism of the Catholic Church, 2158 – 2159. Pope Francis, Gaudete Et Exsultate, On the Call to Holiness in Today’s World, 13
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Develop strength, flexibility, and balance as well as shoulder, core, and pelvic stability in this 34 minute intermediate class. The meditation will have you contemplating praying with Psalm 121.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Develop strength, flexibility, and balance in this 39 minute gentle class as you focus on the beauty of praying with Psalm 13.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Develop strength, flexibility, and balance in this 47 minute intermediate class. You will work all major muscle groups while focusing on the upper body. The Meditations will have you contemplating Psalm 86 as a prayer.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
If you compare this workout to a song, plank-hover-chest lift-plank-pushup-pike would be the refrain. (It has a nice ring to it, doesn't it?) Even though this repeated flow engages all the muscles in your body, it will be a nice break from the unique twists and challenging sequences that make up the verses of this Level 2 class. You will begin Lent: Anthem lying on your back, focusing on your breath and all the blessings in your life. After working your core with the Pilates 100 and counterbalancing that strengthener with a few quick stretches, you will immediately get your heart pumping by rolling up to your feet, jumping back to plank, and flowing into that first refrain. Get ready for lunges (with twists), pike pose (with a twist), arabesque, and other tricky moves that will challenge your balance and work your entire body. The Scriptures and meditations invite you to contemplate the purpose of penance and to reflect on what you are offering up this Lent.
Based on In Conversation with God, Francis Fernandez (Scepter Press)
Open Eyes, Strength is Yours by Stanton Lanier, Dum Fabricator, The Norbertine Fathers of St. Michael's Abbey (stmichaelsabbey.com)
Is tightness or pain in your back preventing you from doing everyday activities? Increase your spinal mobility and get your body feeling better with TOB: Angle Pose / Side Body. You will begin this calming 30-minute class standing in posture pose, being mindful of your breath and the many blessings in your life. Warm up with postures that help you release any tension you may have in your neck, shoulders, back, and legs, and that stretch the sides of your body. When your body is nice and loose, you will flow into a series of planks and chest lifts to strengthen your entire core and upper back. Transition into lunge 2 to activate the muscles up and down your legs, and incorporate arm movements to get your arms, shoulders, and back involved. If you have tight hips and hamstrings, you will really enjoy the exercises that stretch these joints and muscles. You can also expect to spend some time throughout the workout in angle pose variations, providing a safe, feel-good twist for your spine. The Scriptures and meditation will help you see that the human body—your body—is not something to be ashamed of but a visible sign of your true value and goodness as a person created in the image and likeness of God.Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.
Based on St. John Paul II's Theology of the Body
Composed by Jennifer Dirkes, www.jenniferdirkes.com; Anima mea Antiphon, Norbertine Fathers of St. Michael's Abbey
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)
This Full Body class is a complete and constant workout incorporating weights, with minimal rest! In this class you will be doing Reverse Lunges, Burpees, Arabesque, Reverse Flys, Rows Pulsing, Alternating Chest Press, and Regular Chest Press. Make sure you have some water and a towel for this one!
From the time you get out of bed in the morning until you get back for the night, there isn’t a minute you are not using your core. It’s important to build core strength for better ease in everyday movement. Join Jill for this fun intermediate workout with creative core exercises that work your entire body. The meditation will have you contemplating Psalm 61.
Excerpt from Sarah Christmyer, Lord Make Haste to Help Me
The Nobertine Fathers of St. Michael's Abbey (www.stmichaelsabbey.com)
Want a full body workout? The compound exercises in this class target and utilize multiple major muscle groups and joints so you can work your entire body in just 36 minutes. You will begin Easter: Resurrection sitting in a cross-legged seated position, calming your mind and nervous system with deep breathing and thoughts of gratitude. Immediately fire up your core by sitting back on your sitz bones and incorporating different arm and leg movements that challenge your balance and engage all the muscles in your midsection. Finish warming up with a few gentle stretches and side bends before coming to your hands and knees to work your glutes, hamstrings, and hip flexors. Come to plank, engaging your core, shoulders, back, and quads, and then open up your chest with elevated chest lift on toes. Lunge 2, Open Arabesque, and more will test your stability and leave you feeling like you just got an excellent workout. Wind down with Hip Release and feel-good stretches that will loosen up tight muscles and increase your range of motion. The Scriptures and meditations will open your eyes to the reality of what Jesus did for you when he rose from the dead, filling you with immense joy and newness of life.
Excerpt from In Conversation with God, Francis Fernandez (Scepter Press)
So Loved, Walking on Air, by Stanton Lanier, Resurrexi, The Norbertine Fathers of St. Michael's Abbey
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)