ArapilesFlow Movement Studio in Natimuk, Victoria | Pilates studio

ArapilesFlow Movement Studio

Locality: Natimuk, Victoria

Phone: +61 425 771 413

Address: 117 Main Street 3409 Natimuk, VIC, Australia

Website: http://arapilesflowpilates.com.au/

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• Sport & recreation
• Yoga studio
• Pilates studio

25.01.2022 Gorgeous day walking by the Wimmera river out Polkemmet Rd way yesterday followed by a takeaway lunch from the @dimboolastore Perfect for a reset for the week ahead

25.01.2022 Day 8 of Marchmatness - Spine Stretch Forward @marchmatness #matstories With today being International Womens Day it seems apt that we should be moving forward in todays exercise. The challenge with moving forward is that sometimes there is a part of us that wants to stay safe. In the case of Spine Stretch Forward, my butt wants to stay safe and anchored. My arms and spine have other ideas. In this instance this is what we want. What you get is a lovely stretch as you incrementally breathe into that stretch 3 times. When it comes to the theme for @internationalwomensday_global #EachforEqual though, Ill be pushing that butt forward with the rest of me. Much respect and shout outs to all the woman in the world who are challenged every day, from small moments to major steps to put themselves out front and move forward xx

24.01.2022 Want to give Pilates a go or maybe refresh? Beginner series starting next week. Drop me a line. * * * What is Pilates?... The majority of people have a good idea what gym work is or at least, looks like. Same with Yoga, Crossfit, Weight training, Spin class etc . Most could explain it in a sentence that would make sense and conjure up a visual, Pilates maybe not so - although there would be plenty of exercises you may have seen which either are Pilates or similar. SHORT HISTORY: Pilates was developed by Joseph Pilates in the mid 1920s. It was originally called Controlology which gives a little insight into the method. There are 6 guiding principles: Centering, Control, Concentration, Precision, Breathing, Flow ONE SENTENCE VERSION: Pilates is an exercise method that uses body weight to strengthen the whole body, a focus on breath and an emphasis on building a strong core, flowing from one exercise to the next with precision and control. Phew! AND A SLIGHTLY LONGER VERSION: Pilates is an exercise method that uses your own body weight and sometimes equipment to balance strength and flexibility in our bodies. Too much in one often overrides the other. Our bodies are great at adapting and compensating but over time can sometimes cause imbalances that can play havoc with the body. Aiming for balance with strength and flexibility is going to give you a body that operates well and long into the future. And this is what Pilates is great for. It is low impact and there are exercises that target all parts of the body. These can range from gentle to challenging and within all of them, the opportunity to modify makes this a perfect exercise method for people of any age, gender and fitness level. Exercises are executed slowly and more mindfully. Over time this builds more awareness of your own body and what IT might need. It encourages us to mindfully control all of our movements. Its great on its own to maintain all the functional movements we need to live well and as painfree as possible but also as crosstraining for all the other fitness or sport activities you engage in.

24.01.2022 Timetable has dropped for the return to in studio classes for this week. We have a limit of bodies allowed in so make sure you don’t miss out and drop us a line. Zoom offerings also still available for Pilates and Barre.

24.01.2022 Online classes just around the corner! Part of my weekly routine involves studio cleaning. I do my personal practice usually on the reformer mixed with some barre and then I drag out the cleaning necessities and finish off with a steam clean of the floor. I put a podcast on and off I go. Which means the studio is shiny and clean for the live online classes that are coming soon :-) This is a new space for me so I have been honouring my headspace (whilst trying not to procras...tinate too much). A headspace that includes the usual anxiety of what could go wrong with it blahdy, blahdy, blah...you know, the usual. Planning for a few free test classes soon and then all systems go. Eeek! Ok back to pushing that steamer around. Keep well all x

24.01.2022 Sunday. A great day for chilled out movement. For Sierra its all about the water. Oh and killing floating bark.

23.01.2022 Rolling up amongst the cactus. As you do. March Matness Day 2. The Rollup. Perfect on its own in the original repertoire lineup as number 2 but when I am mixing it up a bit it is such a great exercise to sneakily add in here and there and everywhere under the guise of a transition. Well hello core, hey there spine, what you articulating about, ground those heels baby. Not quite at the full rollup - there are always mods. I love the Rollup

23.01.2022 This weeks timetable - Monday - Barre 6pm. * Thursday - Pilates 9.30am. * - Pilates 6.30pm. Drop me a line and reserve your spot. All classes are live online via Zoom.

22.01.2022 Its the weekly goodness. Or how you can get some goodness :-)

21.01.2022 We are still creating shapes here at ArapilesFlow. For all and everybody. We are aiming for a little more movement than these gorgeous structures of nature but all movement is good. If you want to move in some way that listens to what your body wants, drop me a line. Zoom classes this week - Pilates - Thursday 9.30am & 6.30pm. Lisa is running yoga online as well so check out @natimukyoga * We are hoping we can return sometime soon for face to face. We miss you all x

20.01.2022 And here we are. Live online classes. Ive done the first test class. No major tech issues..Yay! If you are interested in trying out some of the class offerings and also helping me with my venture into something new, I am offering free tryout classes this Thursday and next week Monday and Thursday. You can attend one or all of them.... Classes will be run on Zoom. If you are not familiar, I can help you through it and have some handy info sheets I can share. Drop me a line at [email protected] and book your spot. Still working on my website for a proper booking system for the coming weeks.

19.01.2022 Day 6 Belatedly of Marchmatness @marchmatness One Leg Stretch or Single Leg Stretch. You stretch one leg out, you pull the other one in, You stretch one leg out and you do it all again (Sung to the tune of Hokey Pokey)... @matstories Maybe Im giving my age away here - not that Im concerned about that though. For those that were around in its heyday - sung to the tune of was a phrase that was used in Mad magazine. A comic style magazine that used satire to comment on just about every aspect of life. My brother subscribed and after he had finished, I would read it from front to back. It would often have stories that were parodies of American TV shows and would include songs that were sung to the tune of The tunes being well known songs. I remember my brother and I being in fits of laughter as we would sing the songs. Probably not always understanding the nuances in the humour of what was being commented on, especially as it was usually americancentric. Having said that I reckon it helped to teach me to look at all the angles of life, not just what is being presented to you in the media and that a little irreverent humour can go a long way. I also knew far more than other kids of my own age of American shows and celebrities that were outside of my age interest I wonder what Alfred E. Neumans favourite Pilates exercise would be?

19.01.2022 Day 7 of Marchmatness @marchmatness Double leg stretch. @matstories I know, I know, you want another sung to the tune of Pilates song. The truth is Im feeling a little tired and just looking at this Double leg stretch that I actually filmed a little while ago in Mission Beach, Far North Queensland makes me want to double leg nap. ... Keeping a nice stable base while in spinal flexion and adding movement requires... as usual... control. Cos you send your arms thisaway and your legs thataway. Enduro baby! Truth is I am a little tired because I just returned home after celebrating a friends birthday. A great night out in the small rural town I live in with a bunch of good and authentic people. I reckon whenever life is feeling a bit heavy, having a night surrounded by peoples like this is medicine for the soul.

19.01.2022 Timetable for the week ahead. All classes are via zoom. Drop us a line to book your spot. Never used zoom? Drop us a line and we can walk you through it.

18.01.2022 Day 8 Marchmatness @marchmatness Rocker with open legs #rockerwithopenlegs #matstories Yes, one does rock back and then forward whilst holding the legs attempting to then balance on the sweet spot. The sweet spot - that magical place where the world stops, everything is in slo-mo as you listen to the sea breeze whispering gently in your ear, core engaged, pelvis stable and a strong, long spine as you reach up tall. You yell out to the world that you are glad to be alive.......... Truth - I posed. I did not roll back mainly because - whilst I was balancing on that sweet spot to start, the roll back on rocks would not afford me a return journey with any of those above mentioned benefits. The yell out to the world would probably be full of profanities... In the studio on a mat, this exercise from the original repertoire is ace. (Shame about the lack of sea breeze though) I love it! You do know there are mods right? As with all Pilates exercises. Pilates meets you where you are :-)

18.01.2022 So marvellous! This brought an immediate huge smile to my face. Something like that needs to be shared. Just using my five tentacles at the end of my arm to now do so Thanks @contented_video for first sharing the smile

17.01.2022 Thunderbirds are go! Test flights done - Online classes ready for take-off. This weeks timetable below so drop me an email [email protected] or text 0425771413 to book a spot. ... Barre tonight first up! Thanks to everyone who provided feedback to my survey and attended my test classes over the last 2 weeks. * Whilst restrictions may be easing, I havent decided to jump back fully into face to face classes when that time comes. I am still assessing how the studio could operate whilst respecting social distancing and health requirements and also how class members themselves may feel about returning. This is a time to continue to respect the many differing opinions and as the studio is somewhere that I like to think offers a mindful and no stress environment, I would like it to continue that way. There are a variety of options to consider and it may even be a mixture of both when that time comes. * If you have any thoughts you wish to share on how you might feel about classes face to face or online, please let me know. * TIMETABLE FOR THIS WEEK Live online classes this week Monday 6.00pm Barre Thursday 9.30am Pilates 6.30pm - Pilates (All classes are general. Modifications are given for a variety of levels.) Website booking is just around the corner so for time being either drop me a text booking a class or reply YES to my reminder texts* the day before class. * PAYMENT - 10class Pass - $140 For those who currently have a 10class pass, you can use this and I will mark off your session. You can also continue to purchase these passes which can be used for both online and face to face when available. Casual class - $15 Direct transfer at time of booking/class confirmation and just send receipt. Once website is operational it will be as simple as booking and paying online. *REMINDER TEXTS. What are they? Simply - they are an easy way to let you know a class is happening and for you to book a spot. Drop me a line with your number if you wish to go on the text list. Thanks everyone for your support x

17.01.2022 Lengthening and Strengthening. This week in pilates we will have a focus on movements that will leave you finishing a class feeling just a little bit stronger and taller. Lets create a little space between those vertebrae, reach those fingers and toes long and address all between them. * Online class at 9.30am and 6.30pm Thursday. Drop me a message or email [email protected] to reserve your spot. Class is run via Zoom

17.01.2022 Weekly timetable 1/6-7/6. Look Ma, Im on television. Sort of but not really. A couple of weeks in and online live classes are going well. Different but well. This weeks online timetable -... Monday - Barre 6pm Thursday - 9.30am Pilates 6.30pm Pilates Drop me a message or email at [email protected] to book your spot! Want to go on the class reminder text? Pass me your mobile number details and you get a friendly reminder the day before class. Takes the guesswork out of what day is it?

16.01.2022 I hope you all have had some opportunity to give yourself some time. Time to think. Not to rush. I know that is easier said than done. Thats what I have allowed myself over the last few weeks. The intended and booked break to Bali for enlightenment and inspiration seems like only a brief thought that crossed my mind. I have instead done what probably many have done. I walked with my dog. A lot. She adores it and has high expectations now. I smiled at the sunsets. (not so muc...h a morning person) I moved lower priorities up my ever growing to do list - I planted seeds, I am raising baby chickens, I organized my art studio, I cooked and preserved, I cooked and froze and cooked and ate. I did Pilates and Barre workouts for myself that I have wanted to do for a while but never did. I have been frustrated, maddened, saddened and uplifted by humankind in the current global situation we are now in. My family here and in Melbourne are all well. And that is good. @ Mitre, Victoria, Australia See more

16.01.2022 It went thatta way....... Control. Stabilize. Mobilize. Core. Pelvis. Hip joint.... Day 4 of the original repertoire @marchmatness The Single Leg Circle. As with all the exercises in Pilates, there is always so much going on in your body as you move through it. Yes there may be a particular focus but dont think for one minute that you arent going to feel it in some other sneaky spot. I like to call it a double whammy or triple whammy or....you get my drift. And its when your body speaks to you and lets you know how its feeling at that particular moment in time. Might be totally different the next week. Dont you just love that? Oh I do like to be beside the seaside (sung to the tune of......)

15.01.2022 Be at one with the balls. Im trying my hardest. Day 5 Marchmatness @marchmatness Rolling back often called Rolling like a ball. ... Sounds easy. Until you have to roll back up and balance - all without throwing yourself forward with great fervour. Inhale back. Exhale forward.

15.01.2022 Timetable for this week. All classes are online. I am currently working on bringing some face to face sessions back to the studio which also include the Yoga classes. I am not rushing into this and want to ensure that all requirements are met and the studio is a safe and comfortable place to be. I am aiming for them to return after school holidays - week beginning 13/7. I will also continue with some online classes as well. Stay tuned online and in your inbox via the newslet...ter for more details. If you want to keep informed, drop me a line and sign up for my newsletter. Promise I wont bombard you :-) Thanks everyone for your continuing support.

14.01.2022 All ArapilesFlow classes suspended until further notice. Hello all, First up. Thank you so much for all your support from the very start and especially in these challenging times.... I have been missing in action on the gram and Facebook in recent weeks. I have been however keeping in contact directly with current class members, getting feedback and looking at ways to look after the community and be safe. With a week and a half out from regular closure for school holidays, I have made the decision to finish up earlier. I also chatted with Lisa from Nati Yoga and as from today all classes will be suspended at ArapilesFlow. Moving forward, I am looking at outdoor possibilities and will be assessing my lawn area for fresh air classes. Sounds good hey? Please be patient as I throw around the logistics of this and maybe even some live online classes. I am looking forward to a couple of weeks to clear the crazy head and imagine I am in Bali which was where I was originally heading for the break). I know I dont really need to say it but - Be Kind Be open to the lessons we will learn Soap up those hands Huge virtual hugs and kisses to the lot of you xxxooo

14.01.2022 Welcome friends to March Matness! For those who may wonder what the am I talking about? It is an annual social media campaign where lovers of Pilates celebrate the method developed by Joseph Pilates in the mid 1920s. There are 34 mat exercises which are highlighted each day in the order as Joseph Pilates intended them to be done. Ive attempted to do this a number of years and here I am again. Third time lucky I say! I hope to share some #matstories , maybe some humour an...d of course the original repertoire. The Hundred. And bam. First exercise up in the original repertoire of the Pilates Method. Its kinda like a strong coffee that starts your day. I was lucky enough to attend a workshop by Benjamin Degenhardt @benjamindegenhardt in April last year. Benjamin started the March Matness movement. He said that The Hundred was like turning the light on for your body as you launched into the repertoire. As I said - Bam! And then you are present.

14.01.2022 Matching set. Dropping the timetable and zooming into action. Would love to see you on the mat or at the barre. Drop us a message

13.01.2022 Were excited! In-Studio classes start back this week! ArapilesFlow will be operating a staggered timetable of face to face and online classes starting tomorrow 13/7/20. I have spent some time this week measuring and marking the floor space to ensure that it complies with government requirements and all class members feel safe.... Plenty of sanitising and cleaning stations. Some of these are required for members to use but also feel free to squirt and sanitize as much as you wish. Bookings are required for all classes and please bring your own mat. No walk ins please. Only 6 face to face per class but unlimited zoom spots as well for those who dont feel comfortable with face to face, miss out on a spot or cant make it physically to class. Win win for all! If you feel at all unwell or recovering from a sickness, please dont attend class. Send us a message and reserve your spot! @ ArapilesFlow Pilates Studio

12.01.2022 Social distancing at Cape Bridgewater yesterday. I hope many of you managed to take some time away from the usual activities and headspace of weekly tasks. For me it was the sand between the toes and the rolling waves. It cleared the head and the body felt it. Of course my calves always scream at me the next day after I have long walks on the beach. Just a little memento I take home with me . Pilates 9.30am & 6.30pm Thursday. Book your spot!

11.01.2022 Absolutely marvellous! This brought an immediate huge smile to my face and something like that needs to be shared. Just using my marvellous tentacles at the end of my arm to now do so. Thanks @contented_video for the smile

10.01.2022 The knees are there. Check. Sand on the toes. Check. March Matness. Check. Day 3 and 3rd in the repertoire. Clever how I worked that out hey ... ... The Rollover. Core control and spinal articulation. Strength and mobility. Those legs are heavy. Control is whats going to get them over your head and then articulate your spine slowly as you bring them back over and down. Take it slow. I love the sea. Being two and a half hours from it makes me love it even more. Engaging in Pilates on the beach - whats not to love?

10.01.2022 You've got to hold onto the thought that change makes us adaptable, makes us flexible with what life throws at us. And so without further ado, ArapilesFlow is adapting again. Live in-studio classes for now are off the timetable again. Granted, my Pilates and Barre hadn't made it back onto the live circuit as yet but Lisa @natimukyoga had started the in-studio yoga classes when term 3 began.... We will both be zooming our little hearts out until further notice and we would love you to join us. Keep well and safe dear community x

09.01.2022 As Bogart said heres lookin at you kid Tomorrow on the screen! Its another FREE live online class tryout. Well two actually. 9.30am and 6.30 pm. Basic Pilates with maybe a touch of Barre movements to give you a taster. Drop me a line at [email protected] to reserve your spot and to get the zoom invite. New to zoom? I have some handy info I can send you. * Next week paid online classes begin so grab your freebie while you can

09.01.2022 On this first day of National Reconciliation Week we acknowledge the Traditional Owners of the land on which we live and work. #InThisTogether2020 #NRW2020 Reconciliation Victoria Barengi Gadjin Land Council Eastern Maar Aboriginal Corporation Gunditj Mirring

08.01.2022 Time to notice more of this

08.01.2022 The cooking pot I call my brain has been bubbling away. Its still simmering in order to create something tasty but I need a few ingredients. And perhaps you can help? Online Classes! WHATS ON OFFER AND HOW YOU CAN HELP ME? I am looking at offering a number of classes live online. You can do these in the comfort of your own home and the real time classes give me an opportunity to guide you and yourself to ask questions. In order for me to work out the best structure and wha...t most people might want, I really need you to let me know what you would be interested in. Below are a list of possible classes - Pilates Beginner - A basic foundation of the Pilates Method. Pre Pilates exercises and beginner exercises. Modifications included. Pilates General - An open level class that caters for all and includes a number of level modifications to ensure you are challenged enough. Some knowledge of Pilates would be beneficial. Barre. You must have heard of this by now. The Prime Minster pronounced it Bar ray and didnt really know what it was. If you also dont know what it is, this is a great opportunity to find out yourself. A great mix of ballet conditioning exercises, Pilates and Yoga. A great low impact workout that still gets the heart rate up but is more gentle on the joints. All over body workout but has a strong focus on glutes, thighs and arms. Stretch and Open. A mix of Pilates and other movements aimed at opening your body, adding some movements into your joints in a more gentle way. Pilates Fusion. A mix of Pilates, Barre and other movement offerings. Senior Pilates. A seated or standing class suited to older adults who may not have the mobility to get up and down from the floor without difficulty. Mum & Bubs - Pre & Post Natal. A fusion class of Pilates and Barre with modifications for the pre and post natal condition. All classes can offer modifications for fitness level, injuries and age related requirements. I have created a very short - not even enough time for a glass of wine - Google survey. Can you take a minute (yep, just a minute) to answer a few questions. https://forms.gle/hbKtaJCqDhRCmoV4A *Photos prior to class suspension due to CoVid19

05.01.2022 This weeks Napping timetable - With the easing of restrictions, it looks like napping in person will be possible from Wednesday on. Also means we can partake of Pilates, Barre and Yoga as well :-) We will be continuing the Pilates and Barre classes this week via Zoom so I can ensure the studio is set up properly and will return to face to face next week. Due to social distancing requirements, we can only have 6 class participants so if you want to ensure your spot, make sure ...you drop me a line or go on the class reminder text which I send out a day before. I will also offer a zoom component for those that are unable to attend. More info coming soon. In the meantime, continue to nap at home on your mat. If anyone questions your methods, just tell them you are aligning your body and becoming one with the mat. [email protected] Mob:0425 771 413

05.01.2022 Reducing my plastic use. Like many others, I have been on a journey to be more mindful of my impact on the earth over the last couple of years in particular. Its all about being aware and making changes when you can and where you can. Its far from a perfect process - Its a bit like a rabbit hole really because there is always more we can do. I do use a lot of jars to store things but I think these silicone storage bags will fill the other gaps. Also finally moving away f...rom disposable razors to the safety razor for legs and underarms. I have accepted that I might incur a few nicks until I master it. What are your conscious moves towards minimising your impact on this big blue planet? Id love to hear and get inspired further

04.01.2022 Drum roll..Cymbals crashing....aaand, Weekly timetable!

04.01.2022 Hi all, thanks for your patience and understanding with class offerings at the studio. As announced, some Yoga face to face classes started back 2 weeks ago with Pilates and Barre still happening via Zoom and due for face to face return this week. Due to the current situation with COVID-19 and cases in Horsham, I have made the decision to hold off from face to face Pilates and Barre for at least another couple of weeks before I reassess again. Whilst I have set in place all the required restrictions and cleaning protocols in the studio, I feel more comfortable at this stage continuing to offer Pilates and Barre to the community via zoom. Whilst different no doubt, I am enjoying catching up with you via zoom and hope you are also enjoying the changed delivery of classes. Many thanks once again for your support. Cheers, Tracey

02.01.2022 Youve got to hold onto the thought that change makes us adaptable, makes us flexible with what life throws at us. And so without further ado, ArapilesFlow is adapting again. Live in-studio classes for now are off the timetable again. Granted, my Pilates and Barre hadnt made it back onto the live circuit as yet but Lisa @natimukyoga had started the in-studio yoga classes when term 3 began.... We will both be zooming our little hearts out until further notice and we would love you to join us. Keep well and safe dear community x

02.01.2022 It’s just no fun rolling around amongst the balls without you lot. But we are still here and movement whether it’s face to face or virtual is good. movement is for everybody and every body. Timetable for this week Monday - Barre 6pm... Thursday - Pilates 9.30am & 6.30pm Drop me a line to book your spot. Want to be sent a reminder text the day before a class? Drop me a line and I will add you to the reminder list.

01.01.2022 We’re excited! In-Studio classes start back this week! ArapilesFlow will be operating a staggered timetable of face to face and online classes starting tomorrow 13/7/20. I have spent some time this week measuring and marking the floor space to ensure that it complies with government requirements and all class members feel safe.... Plenty of sanitising and cleaning stations. Some of these are required for members to use but also feel free to squirt and sanitize as much as you wish. Bookings are required for all classes and please bring your own mat. No walk ins please. Only 6 face to face per class but unlimited zoom spots as well for those who don't feel comfortable with face to face, miss out on a spot or can't make it physically to class. Win win for all! If you feel at all unwell or recovering from a sickness, please don't attend class. Send us a message and reserve your spot! @ ArapilesFlow Pilates Studio

01.01.2022 Yoga tonight 7.30pm. In my excitement of March Matness on Sunday I broke my thus far, good record of posting the weekly timetable Have you been throwing around the idea of coming to Yoga? Well throw it this way and try one of Lisas classes. Fabulous teacher - she is a teacher in another life as well so she knows how to..teach. Truly accessible class for all bodies. I attend her classes and look forward to the compliment of Yoga to my Pilates practice.... Dont be shy. The studio and Lisa welcomes you with open arms and open heart.

01.01.2022 STUDIO RE-OPENING Thank you everyone for your support and patience. We are looking forward to welcoming you back to in-studio classes. Excitement and drum roll please the official re-opening date will be the week beginning Monday the 13th of July. As we begin the return to face to face classes, understandably there will be some changes. We will be operating in accordance with government guidelines to ensure that the teachers, students and the wider community are cared for.... I will be providing the full details and requirements over the next couple of days and those that subscribe to the studio newsletter will receive this information first. A couple of things I will share now - Maximum of 6 *in-studio students per class - Pilates, Barre, Yoga. Pilates and Barre classes have the added bonus of offering online spaces as well as in-studio spaces. * Bookings are required for all classes. We cannot accommodate walk ins. * The week beginning 13th July will not operate with a full in-studio timetable. Pilates, Barre and Yoga classes will be drip fed over the course of two weeks. Aikido is not on offer at this current time - hopefully soon. TIMETABLE JULY Monday 13th July - Barre 6pm - online Tuesday 14th July - Yoga 6/7.30pm - in-studio Thursday 16th July - Pilates 9.30am/6.30pm - online Monday 20th July - Barre 6pm - online Tuesday 21st July - Yoga 6/7.30pm - in-studio Thursday 23rd July - Pilates 9.30am/6.30pm - online Monday 27th July - Barre 6pm - in-studio and online Tuesday 28th July - Yoga 6/7.30pm - in-studio Thursday 30th July - Pilates 9.30am/6.30 pm - in-studio and online All bookings/enquiries for Pilates and Barre Contact Tracey - 0425771413 [email protected] All bookings/enquiries for Yoga Contact Lisa at Nati Yoga @natimukyoga 0431 212 725

01.01.2022 Barre 6pm tonight. FREE live online tryout class this week only, via Zoom. Try it out from the comfort of your home. Close your eyes and pretend you are in some tropical paradise :-) Send me an email and Ill send you the details and an invite. Your glutes will love your for it [email protected]