If you want to dive into a quick yoga practice that pushes your opportunity to work hard and play with balance, but you don't have a lot of time, this is a great fit. In this sequence we will keep things moving, with rapid transitions between poses, and a few more complicated postures thrown in t...

Based on how most of us live our lives (with a lot of sitting), it can be really challenging for a lot of people to properly use the muscles of the hips, primarily the glutes. When these muscles don’t take on the workload as they are supposed to, it can translate into things like knee and low bac...

Do you have knee pain? Or lower back pain? I certainly wouldn't say that this is always the case, but it's not uncommon for one of the culprits for either of these issues to be tension in the legs. Quite often in my personal experience and with clients, working on creating some space in the musc...

This is one of my go-to stretching routines to prepare the body for movement. This simple sequence has an easy and accessible set up on the floor, and is a great way to mobilize the major muscle groups of the hips, pelvis, low back, and legs. Its also a great way to start to dive into an awarenes...

The shoulder joint is a very important collection of muscles that, if not properly warmed up and taken care of, can often be prone to injury. This little sequence, which utilizes variations of a kettlebell arm bar, can be a great way to activate the stabilizer muscles of the shoulder capsule. Thi...

When it was first introduced to me, I really struggled with meditation first and foremost because I could not comfortably sit down. There was no way I was going to be able to calm my mind to sit in silence. For me, I found having a task - to physically check-in with my body - made the process a b...

Pour yourself a hot cup of coffee, get yourself comfortable, and dive into a short mindfulness practice with your morning brew. A chance to take this mundane act and turn it into a little ritual of appreciation and presence. I like to turn my morning espresso into a moment to tune into my body, m...

This upper body stretch can be a great follow-up to any workout or activity that focuses on the use of your hands, arms, shoulders, back, or neck. Whether you just finished Arm Day at the gym, were outside bouldering, just need a break from sitting at your computer, or are finishing up chopping a...

A quick little Kettlebell interval training strength workout; great for getting the blood flowing and the muscles pumping. These movements are some of the basics of Kettlebell training, and though some exercises may focus on particular muscle groups, they all challenge the entire body, especially...

10 minutes to set your glutes on fire. This works best with an exercise loop band, but you could do it with just bodyweight. This sequence was a tough one to film, so just be happy knowing that I will have suffered along with you!
Expect to do: Squats, squat walks, curtsey squats, sumo squats, s...

So I'll be the first to admit that I find meditation very challenging, and I am no expert. But starting small is better than not starting at all. Here's a basic 5 minute meditation, where I'll try to help keep you focused on your breath in an attempt to calm your busy mind. I sit on a bolster for...

Short and... sweet? Non-stop core work for 8 minutes! No equipment needed.

Expect to do... Plank; Dead Bugs; Rope Climbers; Side Crunches; Reverse Roll Down; Pilates Single Leg Stretch; Russian Twists; Side Plank; Shoulder Taps; and Bicycle Crunches.

Equipment: none.

My Rockin' Spotify suggest...

Work it Hard. Speedy Interval training. Bodyweight.

High-speed bodyweight timed interval training. Expect to get sweaty. Only ten different exercises, and we do two sets of each, back to back.
We will be working for 35 seconds, with a 10 second rest, then back to the same exercise for 25 seconds...