Mental health plays a significant role in body health. Chronic stress, anxiety, and depression can lead to reduced libido and performance issues. Kegel exercises, also called pelvic floor muscle training, are simple exercises you can do to treat bladder problems and improve bowel control. 0:00 Supine Windshield Wipers 0:37 Inner Thigh Pulses 1:13 Lying Butterfly […]
Day 11. Quick tip before we start. If you want to stay consistent no matter how busy or tired you feel. Gear up early. Put on your workout clothes ahead of time. Keep your gear visible and easy to grab. The easier it is to start the harder it is to find excuses! Note: Don’t […]
0:00 Calf Raises 0:38 Quadricep Stretch 1:13 Hip Circles 1:49 Side Leg Raise 2:25 Circles Knee 3:00 Middle Back Rotational 3:35 Standing Rotation Stretch 4:11 Back Rotation 4:47 Reach Up Back Rotation 5:22 Side Bend (bent arm) 5:58 Above Head Chest Stretch 6:34 Dynamic Arm Swings 7:09 Tight Fist Rotation 7:45 Dynamic Chest Stretch 8:20 […]
Day 10 of the M21. You have officially reached the halfway mark. Today we are switching things up with a new sequence. A small break from the usual routine but you will still get your muscles and heart working. Note: Everyone moves at a different pace. Just to stay on track if I move on […]
Simply stretching in your bed for a few minutes right after waking up can have a profound impact on the rest of your day, and this 10-pose sequence will help… 0:00 Bridge Hip Abduction 0:43 Frog Hip Thrust 1:23 Lying Frog Crunch 2:03 Cocoons 2:44 Cobra Yoga Pose 3:25 Half Frog Stretch 4:06 Pigeon Stretch […]
Today might feel like the hardest day so far. The body feels it… The mind feels it… It is easy to show up when things feel fresh and exciting… But real progress happens when you show up even when it gets tough Pace yourself, and adjust if you need to. But finish today’s session no […]
Morning stretches are important for all-day flexibility, and which moves are recommended by physical therapists. 0:00 Lying Hip Adduction 0:42 Bodyweight Frog Pump 1:23 Glute Bridge Hip Abduction 2:04 Side Lying Leg Adduction 2:44 Lying Floor Abduction Adduction 3:24 Around the World Prone 4:05 Walkout 4:45 Around the World Supine 5:27 Frog Crunch Feet Together […]
Day 8. Another week begins and this is where most people drop off But not you! You’re still here and that shows real commitment! Eight days in and your momentum is building… You’ve been consistent and that’s more powerful than going all out on just one day. If things are getting harder that’s a good […]
Welcome to the power hour!!! This 60 minute Strength and Cardio Workout is a serious sweat fest. Using dumbbells only we are getting in a full body workout combining both strength and cardio exercises so we are building lean muscle and burning fat – and we’re going to have fun doing it! Follow along and […]
Day 7 of the M21. That’s a full week of showing up, and that’s already a big win. If you’ve never exercised 7 days in a row before, be proud of yourself. And if you had to restart somewhere along the way, that’s okay too. What matters is that you’re still here today. Let’s keep […]
