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HI! THIS IS MICHAELA, wishing to thank you for considering my video. 100% SATISFACTION GUARANTEE. If the dvd you purchased doesn’t meet your needs, please email me through the website on the back cover for a FREE alternate DVD. Best Wishes and enjoy the awesome results that can be achieved with my videos! PLEASE NOTE: production split 3 workouts (BEG-INT-ADV) into 2 discs, each shipped in its separate case: Disk 1 of 2, Intro-Beginner level -- Disk 2 of 2, Intermediate & Advanced. PREVIEW: Hooked on the foam roller? Challenge yourself with 2 Intermediate-Advanced total body workouts! Energize both inner & outer muscles, conquering athletic injuries, with well-cued foam roller Pilates & Yoga. Two stretching and toning routines: 41-min INT, 50-min ADV. Excellent reminders for good form. ACHIEVE: Toned arms, shoulders, back. Shapely thighs. “Lift” the butt. Renewed energy. Enhanced digestion & detoxification. Develop endurance. Alleviate DOMS. Runners & triathletes will enjoy fast IT Band Syndrome healing & myofascial release. Yes, rolling busts cellulite! Amazing Core Training dvd! HOW TO CHOOSE A ROLLER for both needs & budget? Prices: $12-$80; length: 12"-36”. Expensive is not more effective or durable. White (softer) costs less; ideal for Beginners. 12”-18” is great for travel, less versatile for exercise and massage. Advanced users consider medium or high-density. “Rumble” tends to poke you & not roll; “Grid” looks fancy but its foam padding is not firm enough to work into muscles & move out fluids. SURPRISING FACTS: Add challenge to any mat workout by adapting moves to your roller. It takes a great deal of muscle power (including Core) to stabilize and move fluidly on the roller. PLEASE NOTE *Mat & Roller are not included with DVD. HI AGAIN! Here is a little extra info on why clients LOVE my Videos and Teaching Style. IDEAL FOR HOME USE ... lots of visual anchors and reminders are provided so you can safely learn on your own, though you will feel like I'm right beside you. This feature alone got my dvds the vote: "an ideal workout dvd for beginners", "best workout dvd for women", "best ab workout dvd for women", “great exercise dvds for women over 50" and "fabulous senior workout dvd". LIGHT HEARTED & HUMOROUS ... did you know that laughing builds Core Strength and elevates the spirit? I'm your gentle teacher - the “Love-inatrix” not the “Dom-inatrix”. I consistently strive to bring you the "best workout dvd" regardless of the theme: Lower Back Strengthening and Core Exercises with Pilates dvd, Toning Arms, Butt and Thigh Workout dvd, Stretching Exercises dvd for Morning and Bedtime, Posture Exercise dvd, Improve Balance dvd, and a complete line of Foam Roller dvd for Stretching, Massaging and Strength that incorporate Yoga and Pilates moves. COMPASSIONATE ... I learned from my own, crippling back pain experience at the age 35 that the human body needs consistent “stretch and strength” practice, and the safest way to progress is step-by-step. Each move has a "stretch and strength" component and you will find plenty of “feel good” lower back pain stretches for weak backs. When your muscles are sufficiently conditioned you will breeze through and be ready for more difficult workouts. The body can change so much with even 10 minutes of exercise a day! EDUCATIONAL ... I explain the “why/how” details of each maneuver because it helps most people memorize faster. Once you remember the move and your muscles automatically engage, you will surprise yourself with your renewed strength and performance in all of your activities. TIMELESS ... because Core Strength is essential to excel in sports or even to walk safely, no matter how strong your core muscles already are, they can always get stronger. Regardless of your age and physical condition, you will find exciting ab workout segments, including side abs, in all my videos. Good luck with your training! Michaela