Pilates Summer Series: Day #4


I’ve said from the beginning that this challenge is about MORE than the size and shape of your body.

While it’s great to set physical goals and work on our physical bodies, it’s just as important to work on our mental health.

In fact, if you really want to see changes in your life and health it’s best to work from the inside out.

It takes more than exercise to attain that beautiful, confident, summer glow.

“I’m so fat.”

“I hate my thighs.”

“My butt is too big.

“I’m not strong enough.”

“I’m too old.”

“I’m too big to wear that.”

“I’m so gross.”

Do any of these statements sound familiar?


At first, they may seem harsh, but for many women these thoughts occur every day and we don’t even really notice. It’s just become the norm.

If you’re stuck in a pattern of repeating unhealthy internal conversations throughout the day, you’re never going to be happy with the way you look. No matter how much weight Β you lose or how much muscle you gain.

If self-criticism is your norm, you will always find something you want to change even when you reach the goals you set out to accomplish in the first place. There will always be something left to criticize…

I used to beat myself up SO much. And you know what? It wasn’t until I started working on the inside that I started to see changes on the outside. It’s something that I’m still very aware of and pay attention to on a daily basis.


So today, and for the rest of the month, I challenge you to change the conversation.

Every time you’re tempted to speak negatively about yourself or your body, pause, and replace it with a positive.

Will it feel cheesy? Yes. Will it feel forced? Yes. But it will work. Over time, you will change your habits and change your beliefs.

Attaining a positive self-image will translate to positive changes in your life.Β 

So will you join me? If so, answer with a YES in the comments. πŸ™‚


Today’s workout is all about the booty! We’re going to strengthen, shape and sculpt your backside. It’s short and sweet so if you’re feeling ambitious add on day #1, day #2 or day #3!

TODAY’S CHECK-IN: In honor of our goal to create positive change from the inside out, show me something that motivates you to be a strong, confident woman.

Maybe it’s your child, a friend, an old photo…there’s no right or wrong answer. Be creative and have fun! Don’t forget to hashtag #PilatesSummerSeries and search it to see what your PSS sisters are up to throughout the week. πŸ™‚

I’ll see you back here tomorrow for our very first GUEST INSTRUCTOR! You are going to love her.



PS – Friday will be the LAST DAY to upgrade and maximize your results. For just $27 you’ll receive a new 20 minute, full body workout EVERY Friday through the end of the month (3 total). You’ll get to download these workouts and keep them forever. You’ll also receive goal setting worksheets + a Summer Vision Guide to help you really embrace this month of positive change.


10% of all proceeds are donated to Women For Women International.




Shiva Tank 3

Double Dare Bra in Coral Sunset

Splits Revelation Capri in Coral/Black (on sale!)

disclaimer: these videos were created for individuals in good health. Robin recommends that you speak with your doctor prior to beginning a new exercise routine. By doing this video you do so at your own risk and agree to release Robin Long and The Balanced Life of any and all liability. Clothing generously provided by Athleta.

  1. Leslie 7 years ago

    Thank you for addressing this part of body image – we’re so mean to ourselves! Time to stand up to self-bullying πŸ™‚

  2. Kris 7 years ago


  3. Victoria Bouchard 7 years ago


  4. Helen 7 years ago

    Today’s workout hurt! A good hurt but still ouch! πŸ™‚

  5. Mary 7 years ago

    YES! And thanks for the booty burn today. You’re right, it hurts so good πŸ™‚

  6. Liz S. 7 years ago

    Definitely vital to be both physically AND mentally fit.

    Another fabulous workout and post!

  7. Christina Gathright 7 years ago

    Love this booty workout! Thanks Robin πŸ™‚

  8. Anne 7 years ago

    Great really felt I pushed myself

  9. Aislinn 7 years ago

    I wouldn’t say I ever struggled with body image issues too much. I’ve always been an athlete, and although I have always been fi, I didn’t always appreciate what my body could do for me. Thank you for addressing this issue today. What has inspired me this morning is Aerie’s non retouched photo campaign. I can’t believe this hasn’t happened sooner, but I love that they’re promoting heathy beautiful girls. Who wouldn’t want to buy the swimsuit that a beautiful, happy, and sparkling girl is wearing!? Be proud of what your body can do. Always work hard, but don’t ever be mad at it.

    • Robin Long 7 years ago

      Could not agree more! Loving their campaign and loving your thoughts. “don’t ever be mad at it” —> Amen. πŸ™‚

  10. Lei D. 7 years ago


  11. Erica 7 years ago

    YES! Another blog I follow had a similar idea in a post earlier this month, and I made a pledge right then! It’s nice to get reinforcement from time to time, though, so this post came at a great time. My husband and I are going to start trying to have children soon, and while I know my body will undergo a lot of changes during pregnancy, I want to be okay with those changes and not project my negative self-image on any future offspring. If I start working on that now, I should be well on my way to a better and more confident image by the time children enter the picture.

    • Robin Long 7 years ago

      That’s great to hear! And yes, pregnancy adds a whole new element to body acceptance.I wrote a few posts on it on my blog. If you search the “motherhood monday” tab on the right side of the screen you should be able to find them pretty easily. Hope they help! xo

  12. Margaret 7 years ago

    #PilatesSummerSeries Was a killer today, but I did it twice! Love the idea of positive self talk so, yes, I will be participating. Thanks, Robin, for the great workout and the encouraging words!

  13. Rachel 7 years ago

    This is lovely Robin. I spent years working on my negative self-talk & it’s something I teach a lot in my Pilates classes so I’m in!

  14. Sarah Rashott 7 years ago

    Yes ! I have been trying to work on this for the last couple of months and this really hit the nail on the head for me !! We have a 9 year old daughter and I have been becoming aware of how much I talk about myself negatively in front of her. That HAS to change because I want her to grow up to be confidant and believe that she is beautiful just the way she is ! Thank you

    • Robin Long 7 years ago

      Hi Sarah,
      I’m so glad it was good timing for you. I know how easy it is to say negative things. Hopefully this challenge will cause a change and be a positive turn for you! You can do this. πŸ™‚ xo

  15. Becky 7 years ago

    I have struggled with self bullying most of my life, I still struggle with it. Never feeling good enough sucks, for yourself and also those who love you. Your encrouagement here on your blog and in the videos has helped me a lot, not only am I getting in shape & healthier I’m also learning to deal with my self image issues.

    It’s been a busy week so I played catch up today and did days 2,3 &4!!! I am soo sore!!!!…..but in a hurts so good kind of way!

    • Robin Long 7 years ago

      Nice job catching up! And I’m glad you’re ready to change your internal conversation. Just know you’re not alone. And it can be better. Just commit to being aware and noticing how you can change your self- talk. It will get easier and it will lead to change. xoxo

  16. Angele 7 years ago

    yes. Thanks for what you do.

  17. Amy Jacobsen 7 years ago

    Great post today – so true and its one of the reasons I wanted to do the summer series – lots of great motivation and awesome, positive inspiration! Thanks Robin πŸ™‚

  18. Cara Shoss 7 years ago

    My booty hurts Robin, as do my triceps from yesterday. Love the exercises so far. Thank you from the bottom of my heart for saying that about self-image. I have said many of those things about myself either internally or out loud. I really want to stop doing that, especially since I don’t want my 10 year old son to think it’s ok to say negative things about yourself. We only get one self, so we might as well treat it well both physically and emotionally. I can’t tell you how many times in the last 2 months that stopping my negative thoughts and doing one of your workout videos has helped. Thank you.

    • Robin Long 7 years ago

      Hi Cara, I’m so glad you’re up for the challenge to change this. You’re not alone, a lot of us do it! It takes a lot of awareness to change but it CAN be done! πŸ™‚

  19. Kelly V. 7 years ago

    Yes! I don’t harp too much on things I don’t like, but the thoughts definitely creep in once in a while. Nice reminder! PS – triceps after Body Pump was a bad (in a good way) idea πŸ˜‰ and my booty is burning on my rest/take it easy day!

  20. Jennifer 7 years ago

    YES! I agree body image is so so important! Thank you for this reminder, and for the fabulous workouts!

  21. Carrie 7 years ago

    Yes! I just read (re-read actually) about Louise Hay’s 30-day challenge to hang a note on your mirror that says ‘I accept myself unconditionally right now!’ and repeat it to yourself twice a day while looking at yourself in the mirror. What a great compliment to this terrific pilates challenge!

    • Robin Long 7 years ago

      Perfect! I love that. I will have to check that out sometime. πŸ™‚

  22. Maria 7 years ago

    Yes! And, Yes, it burned. Love the daily challenges and love that they are short – No excuses here πŸ˜‰ Love, Maria.

  23. Betsie 7 years ago

    One thing that I’ve thought about a lot in the past year, is how much I value what my body does for me and what it allows me to do. I generally have a positive self-image, but when negative thoughts about how I look creep in, I try to remind myself of the wonderful, amazing, but invisible things that are great about my body. For me, this means thinking about how lucky I am to have a really reliable, strong, and insensitive digestive tract. I know it’s a weird thing to be proud of, but having a strong stomach means that I don’t have to worry about avoiding certain foods, and it also means that when I travel for work (which is frequently, and almost always to places where food is prepared with almost no sanitation standards), I seldom have to worry about getting sick. This is truly amazing! There’s a song by Regina Spektor that I think best sums up this way of thinking: “I got a perfect body; But sometimes I forget; I got a perfect body; Cause my eyelashes catch my sweat.”

  24. runwfaith 7 years ago

    So true Robin! You hit is right on the money with this post! YES!

  25. Lesley 7 years ago

    Anna did this workout with me. I love teaching her healthy habits now. There’s something very sweet about seeing a little 3 year old do leg circles in her Elmo undies. πŸ™‚ Also–Biltmore wall! Whoop whoop! All you needed in your hand was a Blenders. πŸ˜‰

    • Robin Long 7 years ago

      Oh I just love that. πŸ™‚ And now I’m desperately craving a Red Banana…have one for me please!

  26. Kristi 7 years ago

    Yes yes and yes πŸ™‚

  27. Kristine 7 years ago

    YES, YES, YES! I know I haven’t been around much this Pilates Series as the last, but that doesn’t mean I don’t appreciate what you’ve done for me. This post spoke to the root of what I’ve been feeling as of late; focusing too much on the negative aspects of my journey than the positive steps I’ve taken to ensure I am living a more healthy and satisfying life. Your message was just what I needed to take a step back. Instead of saying to myself each day, “My belly is more rounded and soft than I’d like.” I am praising myself for the small victories in life; ignoring the office donuts, walking more in the evenings with the hubs, my ability to plank for 2 minutes straight, and the drive to train for a marathon.

    I enjoy your posts and program so much Robin. Thank you!

  28. Amanda 7 years ago


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