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  • 15-MINUTE FLOW: HIPS

    Grumpy hips? There's a solution for that - and it's this 15 minute flow! A lot of stiffness or grumpiness comes from moving along only one plane. To counter this, we are going to be moving our hips in a variety of ways - rotating both internally and externally. This will allow the synovial fluid ...

  • 15-MINUTE FLOW: CORE

    The core is everything but your limbs and extremities. So with that being said, the 'core' certainly covers a lot of ground. As with all flows, we want to start by establishing a neutral pelvis. This is particularly important in this flow since all movement will be generated from the pelvis and i...

  • 15-MINUTE FLOW: FLEXIBILITY

    Can you get more flexible in a mere 15 minutes? I'm here to PROVE to you that it CAN BE DONE. Normally, I don't put as much emphasis on the idea of flexibility, as everyone is designed differently and their body allows only what it can withstand. Typically, if a person is not flexible in a partic...

  • 15-MINUTE FLOW: NECK

    Most people tend to ignore the neck when they think of the spine. What most people DON'T know is that the cervical spine is directly connected to the lumbar spine. For any of my gym goers out there, next time you go to do a bent over row, or deadlift, check your posture in the mirror. Then instea...

  • FLOW & GO

    You're going to get right into the flow nice and quick today. So you can feel the rush of energy, refreshed, and ready to go to either start your day with a power punch, or to finish your day off on a high note!

    The purpose of today is to keep the body in constant motion all at a good tempo. T...

  • TURN IT UP TUNE UP

    Think of all the ways you need to turn up the volume in your lives to tune in and tune up!

    Start with the block between your thighs in a low bridge to establish a neutral pelvis. Also begin stretching out your wrists by pulling back on your fingers with the thumb out to the side. Repeat the stre...

  • JUST

    A little negotiating with yourself goes a long way and today I use the word “just” to help you convince yourself to grow and get stronger. I reframe “just” to tap into positive psychology and expand what's possible on your mat. Often we use the word “just” in a negative sense to explain the all t...

  • SLOW BURN

    Get a slow burn going with this quick class. Get ready to light up and burn the core. Honor the work you do to kindle your own fire to burn a little bright so we feel motivated in our own live to do things that feel good and matter and give us purpose and passion and fire. Let's all bring that in...