Self-Care is How You Take Your Power Back
About the Video Series
With easy-to-follow Pilates exercise videos, stretch videos, self-care activities, and bonus resources — this course fully supports you wherever you may be along your self-care journey.
This course is unique because we kick-off with more basic moves in each series and gradually build from there to keep you safe and prevent injury. There's no pressure here. Move forward at your own pace, how and when you want to.
Plus, we understand it's not always about Pilates or exercise. Choose a different activity to complete on your off-days, like practicing saying no or exploring ways to take a break.
No Experience Required
The Vital 7™, is a Pilates Video Series for all experience levels and requires no equipment. Every video within the course is easy-to-follow, intended to support you in reaching your self-care goals.
Focused on Self-Care
Your self-care journey goes beyond Pilates. Discover content including printable planners and calendars, reflective exercises, bonus videos, inspiring Insta sharables, and more.
Choose What is Best for You
Too busy? Choose the series or self-care activity that is best for you. Pick up where you left off at any time. Every experience will help you stay motivated, inspired, and more committed to yourself.
Design Your Journey
Subscribers get instant access to private one-on-one virtual sessions for only $29 per session. Ask questions, receive cues, and discover new exercises to address your unique self-care needs.
I signed up because I could use a reminder every day of how to really pay attention to my body. I’ve shared it with family because I feel like it’s an investment people can give to themselves instead of stuff, especially if the people don’t have access to seeing you [in person].
— Reeves
I like that I can do the exercises during short breaks during the day. They get to muscle groups that are often ignored or not worked. I feel I am slowly getting a stronger back and core. Thank you for all your work on this.
— Heidi
I signed up for the Vital 7™ program and was absolutely amazed at the changes in my body.
The structure of the program is fantastic.
— Dr. Lila R, Chiropractor/Circus Geek
I was super impressed with the progress I’ve made in just 5 short weeks.
— Joanne, Law Student
It's almost like physical therapy. To say that my pain has basically gone away, I rarely have any kind of sickness or pain, or for a lot longer stretch before I start noticing those things.
— Adam, Software Engineer
Pilates that keeps you doing what you love.
500+ VIDEOS • 100+ RESOURCES • DAILY SELF-CARE
Overview
What You Get
- 8 Series
- 500+ Videos (more added each month)
- 40+ Hours of professional instruction
- Step-by-step, easy-to-follow guidance
- 100+ Bonus self-care resources (downloads, printables, videos, and more)
- Access to 30-minute private one-on-one sessions at a special discount for members
Overview
- We'll kick things off and tell you what to expect.
You'll gain access to multiple series including 500+ Pilates exercise and stretch videos.
Each series builds on different areas of the body, providing a holistic whole-body experience one series at a time. Come back to any series of videos at any time. Also, enjoy essential Pilates fundamentals videos for breathing and foot/ankle stretches.
- As a member, access to your Dashboard, where you'll find 8 series with 500+ videos, 100+ bonus resources, reminders, and a quick link to book private online sessions.
After the welcome video, dig into the series of your choice. Choose to work on more than one series at a time. For example, you can choose to work on your Shoulder Mobility and the Squat series simultaneously, and so on. Each video is gradually released to you on a weekly basis, to ensure you're building on each movement before advancing to more challenging videos.
- Your Pilates instructor, Cassidy Moore, walks you through each exercise using visual cues and detailed explanations to support you in learning the why and how of each movement. Just the same as being able to choose each series you want to do next, you also can go back to a completed series to work through the movements as much as you need to.
- As you advance through each series, you'll earn bonus videos for your well-deserved milestone accomplishments (completed videos).
Video Series
Intro: A Message from Your Instructor, Cassidy Moore
Deep Squat
Squats help to promote everything from fully coordinated extremity mobility and core stability postural control to bilateral and symmetrical functional mobility of your hips, knees, and ankles. In other words, squatting is a full-body exercise that promotes wellness in each area of your body.
Hurdle Step
The hurdle step is an integral part of locomotion and acceleration.
Doing hurdle steps increase the bilateral mobility and stability of your hips, knees, and ankles as well as promotes better stability and control of your pelvis and core muscles.
Finally, the hurdle step improves your stepping and stride mechanics which helps your gait (walking, hiking, playing soccer, making your way around floor legos.)
Inline Lunge
The inline lunge is an integral part of decoration and direction changes. In other words, this helps to be able to take deep steps like scrambling rocks, lunging forward to catch/hit a ball (tennis for example), or frisbee.
With this lunge, you’ll see better knee, ankle, foot mobility, and stability as well as increased flexibility of lats and quads.
Shoulder Mobility
With shoulder mobility exercises and stretches, your able to increase your bilateral shoulder range of motion, which is also a complementary rhythm of the scapular thoracic region (shoulder blade area).
This helps with carrying (groceries), reaching (putting stuff up on the shelf, putting up a shot in basketball), and throwing (chuck-it for the dog, playing baseball).
Active Straight Leg Raise
The active straight leg raise increases the active mobility of the flexed hip, core stability, and hamstring function as well as helps with daily activities like swimming or running.
Stretching
Stretching is such an important piece of recovery and the improvement of your body as a whole. It provides your body with a range of improvements from better flexibility and muscle performance to a better range of motion in the joints. All of which can improve day-to-day tasks like lifting, bending over, and hurrying to catch the bus.
Rotary Stability
Rotary stability improves your core reflex and weight shifting on the transverse plane (an imaginary plane that divides the body into superior and inferior parts. It is perpendicular to the coronal plane and sagittal plane).
Rotary stability improves mobility and stability overall in a climbing pattern.
These exercises and stretches help with everyday movements from walking the dog and taking a shower to activities like hockey and rock climbing.
Trunk Stability Push-Up (Core Reflex)
Promote better core reflex and strength in the sagittal plane (an anatomical plane which divides the body into right and left parts).
This helps with everyday movements like gardening, taking out the trash cans, or doing laundry and activities like yoga, weight lifting, and dancing.
Self-Care Bonus Resources
What You Get
- Self-Care Printables
- Self-Care Challenge Kit
- Positive Affirmations
- Creative Thinking Activities
- Reflective Writing Prompts
- 12 Ways to Say No Gracefully
- Eating & Sleeping for Recovery
- 12-Month Fillable Calendar
- 16 Writing Exercises
- 12 Fillable Planners (Daily, Weekly, Monthly)
- 7-Day Refresh Weekly Planner
- Three Questions to Prevent Reinjury
- Self-Care Videos
- Eating & Sleeping for Recovery Kit
- How to Get Rid of Back Pain Webinar Replay
- 7-Day Refresh Course
- 6 Playlists
- Self-Care Ideas
- Create a Self-Care Saturday for Yourself
- 16 Fun Self-Care Ideas
- 50 Ways to Take a Break
- Self-Care Shareables
- Beautiful posts to share on your Instagram account
30-Minute Online Session
30-MINUTE ONLINE
Private One-on-One Session - $29 Special Vital 7™ Member Price, $49 for Non-Members
Ideal for anyone who wants to design the best self-care program to address their unique needs. A Private one-on-one 30-minute virtual session can offer you an opportunity to ask questions about any exercise videos of your choice, a clearer path to making the progress you want, and brainstorm ideas for the best routine tailored for your body, mind, and experience level.
For Vital 7™ subscribers & FB, Instagram and YouTube followers.
Experienced Instructor
About Your Instructor
"I believe that time is our most precious asset and that every moment counts. That’s why we encourage you to live long and strong, have fun and enjoy life." — Cassidy, Vital 7™ Pilates Instructor
Cassidy, the owner of The Body Gallery San Francisco and Certified Pilates Instructor for The Vital 7™ Series, has been teaching Pilates since 1999 and is more passionate than ever about preventing injuries from happening in the first place!
She uses her skill, creativity, positive mindset and supportive attitude to create personalized programs that are tested and measured to achieve results. She has carried this over to The Vital 7™, creating a progressive and original video series program specifically designed to help prevent injury.
Beyond Pilates, Cassidy also loves going out dancing, weekend getaways, art, going to the symphony and ballet, and spending time with friends and family.
We guarantee Cassidy will do her best to support you in your journey toward your healthiest and best possible self.
“ I am absolutely amazed at how Cassidy has helped me re-align my body and to strengthen areas to give me full support in my work. ”
Jules C., Hairstylist/Hiker
FOLLOW MY SELF-CARE VIDS ON INSTAGRAM
Life is about moments.
Create them. Don't wait for them.
Goal
Provide you with straightforward and effective daily Pilates sessions paired with bonus printables, videos, and more that support the strength, confidence, and relief you need to reach your self-care goals.
Mission
Support you on your journey to stop having to modify your life around pain and discomfort and get you and back to doing what you love with the people you love the most.
Intention
Help you become the tortoise, not the hare, by teaching you how to build safe movement patterns, move methodically, smartly, and with awareness.