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Basketball Shot

Use this exercise to warm-up, for circuit training and to work your lower body. source

Back Lunge

This lower body exercise works your glutei, quads, hamstrings and calves. source

Back Extension

Helps strengthen your erector spinae (lower back muscles) which support your spine and helps improve posture. source

Arnold Press

Strength training exercise that works each section of your deltoids (shoulder muscles). source

Ali Shuffle

The Ali Shuffle is a good exercise for warm-up or active rest. source

Mindful Monday Week 26: Preparing an Action Plan

It’s time to start applying all we have learned about recognizing aversion, allowing things to be and seeing thoughts as thoughts. We’ve been working on creating new relationships with our physical sensations and their underlying emotions and feelings, as well as our thoughts by using mindfulness techniques such as body scan, mindful movement and the […]

Mindful Way Week 25: Sustainable Mindfulness Practice

We’ve been learning to create a new relationship with thoughts and viewing them as mental events instead of the truth. We’ve also looked at ways to improve the way we feel and asking ourselves “How can I best care for myself right now?” instead of trying to get rid of sadness or unpleasant feelings. After […]

Mindful Monday Week 24: Kindness Heals

What we do affects how we feel, and more importantly we can change how we feel by changing what we do. When we’re in a depressed state however, motivation works backwards. You need to do something before you’re able to want to do it and not doing anything can actually perpetuate fatigue. Instead of trying […]

Bodyweight Basics: Burpee

Bodyweight Basis: Burpee – Stand tall, shoulders aligned with hips – Keep feet shoulder width apart – Place hands on the floor just inside your feet – Jump feet back and engage your core – Maintain a neutral position, a straight line from shoulder to hips – Lift chest and hips off the ground together […]

Workout 12

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Bear Crawls – 15 reps Burpees – 15 […]

Workout 11

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Toe Touch Kicks – 15 reps Jump Ropes […]

Workout 10

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Lunge to Hamstring Stretch – 15 reps Heisman […]

Workout 9

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Side Lunge to Overhead Reach – 15 reps […]

Workout 8

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Twisting Mountain Climbers – 15 reps Low Lunge […]

Workout 7

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Bird Dogs – 15 reps Walking Hip Swings […]

Workout 6

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Lunge to Kick – 15 reps High Knees […]

Workout 5

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Side Shuffle Touch – 15 reps Jumping Jacks […]

Workout 4

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Side Lunge Touch – 15 reps Mountain Climbers […]

Workout 3

Butt Kicks – 15 reps Hip Bridges – 15 reps Lower Body: Squat Hops – 10 – 12 reps Good Mornings – 10 – 12 reps Revolved Chair Pose – 10 – 12 reps Upper Body: Plank Ups – 10 – 12 reps Triceps Push-ups – 10 – 12 reps Swimmers – 10 – 12 […]

Mindful Monday Week 23: Kindness in Action

Learning our unhelpful thought patterns and determining our early warning signs and triggers can help us create a relapse signature. What we do affects how we feel and more importantly, we can change how we feel by changing what we do. Identify if daily activities are nourishing or depleting for you, and then create a […]

Workout 2

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Bear Crawl – 15 reps Crab Reach – […]

Workout 1

Fitness Friday: Weekly Workout A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise. Dynamic Warmup: Toe Touch Kicks – 15 reps Inchworms – […]

Bodyweight Basics: Russian Twist

Bodyweight Basics: Russian Twist – Contract your abs and engage your core – Form a V shape between your torso and thighs – Keep spine and neck neutral as you twist – Work your way up from feet flat on the floor, to heels only to feet completely off – Use a medicine ball or […]