Cleo Studio

If you have a strict routine all year long, BREAK IT.

Vacation is the time to let go. Free your mind, relax your body, release muscle tension and take the everyday pressure off!!

Don’t be that boring person who needs a special diet (with no reason) and has to be in bed by 9pm on vacation. The whole year is already full of routines. Stay up, sleep late, eat with everyone, drink the rosé, enjoy your friends and family. Don’t isolate yourself from the fun.

That doesn’t mean eating like there’s no tomorrow. Just choose what’s worth it. Amazing homemade gelato? Go for it. Tourist trap chemical ice cream? Skip it. Same with fries, pastries, cocktails…

And 3 weeks without lifting will NOT make your muscles disappear. Your body deserves a break too.

I kept daily 15–30 min of mobility because my body needed it, swam a little, ate what everyone else was eating and counted absolutely nothing.

And guess what? I can’t wait to train again. I miss it!!

Cleo Studio reopens August 24. Can’t wait to see you all back and ready to work 🙌

reopening the studio at the end of the month with one very determined goal: every single one of my girls doing a pull-up by 2027.

you can ALL do it. the physical conditioning is a big part of it, but so is the mental support✨

miss you all my girls. can’t wait to be back 🩷

5 minutes, that’s all it takes to feel better all day. This is my morning warm-up to wake up the body, open up tight areas, and get everything moving before the day starts:

+ 1 min plank to switch everything on
+ Cat cow x5/side to loosen the spine
+ Downward Dog (pedal the feet) to wake up the legs
+ World’s Greatest Stretch x5/side for full-body mobility
+ Hip flexor + extensor stretches x5/side
+ Shoulder mobility with a band
+ Banded pull-aparts 3x10 to activate the upper back

Mobility matters as much as strength and a healthy balanced body needs both. Strength keeps you powerful, mobility keeps you moving, and together they help you stay strong for the long term ✨

That’s our approach: train for the body you want to live in for life.

This is exactly how I keep my glutes active while I’m on vacation.

Your glutes are the largest muscle group in your body so they need heavy resistance to grow muscle. if you stop challenging them completely for a couple of weeks, you might lose some of the stimulus that helps keep them strong.

Do this maintenance workout 2–3 times a week while you are away. It takes about 20 minutes, no gym needed.

1. Good Mornings – 3×15
2. Reverse Curtsy Lunges – 3×15/leg
3. Sumo Squat + Lateral Lunge – 3×10
4. Banded Fire Hydrants – 3×15 + 10 pulses
5. Donkey Kicks – 3×15 + 10 pulses
6. Banded Squat Shuffles – 2×1 min
7. Single-Leg RDL – 3×10/leg

Pro tip: use water bottles to add resistance.

Save this workout for your next vacation☀️

Want to test your longevity? Try the Sneaker Test.

If you pass: you probably have good balance, proprioception, mobility and core control.
If you touch the ground, or almost fall over… your body might need a little more work, very common after 40.

Try it in one take and share the video with us 👀

Come train at Cleo Studio for strength, stability, mobility and core before putting on your shoes becomes an extreme sport.

Core engagement is what will save you from so many back injuries during weightlifting. You should not load heavy weights until you know how to engage your core properly.

This 3D breathing technique I teach in Pilates is also extremely beneficial for strength training. The difference is that during heavy lifts, you keep that pressure while you push, pull, hinge or squat.

Step 1: inhale deeply through the nose and expand your rib cage to the sides and back. Avoid breathing only through the upper chest, that usually creates neck and shoulder tension.

Step 2: exhale through pursed lips and bring your lower ribs toward your hip bones while engaging your deep core muscles and shortening the obliques. Keep the pelvis neutral and glutes relaxed.

Step 3: your corset is now zipped up. Don’t let it go. Keep breathing through the sides of the rib cage while maintaining that deep core engagement.

Step 4: if you are lifting heavy, brace harder like someone is about to punch you in the stomach, then exhale during the lowering phase.

Not only will you perform better, but this is also one of the most effective ways to build strong abdominals. Not endless crunches. Not 10-minute plank challenges. Proper breathing and proper bracing.

That’s the corset magic ✨

Come train with us at Cleo Studio 🤍

As a 44 year-old mom, this is what changed:

+ stop shrinking myself and chasing a tiny skinny body. I want to feel strong and healthy.�+ stop drinking away my social anxiety. I rather enjoy time with friends with a clear mind and be fully present.�+ stop ruining a full week of effort with alcohol every weekend. I work too hard in the gym for that.�+ stop supplementing what I can eat through whole foods. real nutrition will always matter more to me.�+ stop doing endless cardio just to burn myself out. I’m not 28 anymore.�+ stop trying to win every battle. chocolate in front of TV never killed anyone.�+ stop obsessing and overplanning every meal. I trust my body to fuel itself the way it needs.�+ stop trying to fit and be friends with everyone. I know I cannot satisfy everybody.�+ stop chasing quantity in friendships. I prefer fewer friends and deeper relationships.�+ stop looking up to people just because they are smart. I now pay attention to their moral values.�+ stop putting social outing before my family. Time with them matters most to me.�+ stop treating life like a permanent diet. I learned how to feed myself properly.�+ stop staring at the number on the scale. It won’t be written on my grave when I die.�+ stop doing everything to the extreme. I learned that recovery and enjoyment is just as important as training.�+ stop blaming others for my problems. I am responsible for my own life.

That’s the healthiest mindset shift I’ve made so far.

Happy Mother’s Day 🤍