Scientists say that mindfulness practices such as focusing your attention on your own breathing affects "noradrenaline". This is a natural chemical in the brain often referred to as one of the “stress hormones” because when we produce too much, it increases our heart rate and blood pressure, whi...

All humans deal with some form of stress. It can be the very thing that makes us stronger. However too much stress that is un
unchecked and chronic can be detrimental to our wellbeing. In a modern world that is moving faster and faster, it is important that we take time to slow down and reset. ...

This express Pilates workout using the stability ball workout will add a lot of variety and fun to your Pilates mat exercises.

We begin in a seated position, warming up with some spinal mobility exercises. The ball will get you off the floor to make the hips and low back feel more comfortable. ...

This dynamic Yoga Express workout uses the stability ball to keep muscles become more responsive to environmental stimulus. The dynamic nature of the ball challenges the core in every pose with increased range of motion and support for the joints.

This practice will improve core stability as ...

This 15 minute express workout focuses on the muscles that make up the chest / pectoral region and the shoulders. I will be using a step as a weight bench, but the workout can be done from the ground. We will be working through the following exercises:

dumbbell chest press
push-ups
dumbbell ch...

Neck and shoulder pain is very common for many individuals, especially when we are under stress. To relieve tension, stretching, massage, and traction techniques are often prescribed. However, any modality that we use to increase range of motion can also potentially weaken muscles if the stretc...

This Express workout packs in 15 minutes of the best gluteal exercises using bodyweight only for resistance. Many exercises that are thought to target this area, but it takes strategic control and focus to make bring the glutes to center stage.

Several floor and standing exercises will be tau...

This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...

Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

In this video, jump start muscles in the lower le...

Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.

In this video, jump start muscles in the lower le...

If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that move and stabilize the ankle joint (talorcrural) in dorsiflexion and plantar flexion. No euipment is needed for this workout except for a chair in a few of the standing exercises.

Weakness in these...

The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.

In this workout,...

If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturators, and abductors to name a few.

These are also muscles that commonly extend t...

If you need a quick boost, this 15-minute isometric workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation, flexion, extension, and side-bending isometric exercises. You will need a sponge ball for this workout to create the isometri...

This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...

Get your workout done in 15 minutes with this strength training routine that targets the muscles that move the shoulder joints in the upper body. Experience a variety of positions to alter several muscle divisions of the shoulders, rotator cuff, and surrounding trunk stabilizing muscles.

As y...

If you are pressed for time superset training will allow you to get more done a short period of time. This is because complementary muscle groups are worked back to back, reducing your rest between exercises.
This Express strength training routine targets the muscles that flex and extend the el...

This workout combines variations of planking, side planking, and trunk extension moves in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record t...

Frozen shoulder results from the gradual loss of movement in the shoulder (glenohumeral) joint due to trauma from repetitive stress or an isolated incident. Although this joint is one of the most mobile joints in the body, a frozen shoulder can become stuck with very limited movement.

This worko...

This Express workout packs in 15 minutes of the best gluteal exercises using dumbbells for resistance. Many exercises that are thought to target this area, but it takes strategic set up and focus to make bring the glutes to center stage.

Start on the floor and progress to several standing exe...

If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that extend the shoulder and help you maintain an overall upright posture using a mini ball.

We start with retraction and extension of the shoulder, which will make it easier to keep good posture. We then...

In our daily life, we may not always be able to predict how the external environment will challenge our body. Our muscles need to be able to contract accordingly to create muscle contractions to maintain joint stability.

In this video, strengthen the foot, ankle, knees, and hips to improve mus...

Classic mat Pilates includes many exercises that are designed to improve core strength and trunk stability. In this bodyweight workout, we are focused on the ones that target muscles of the back and hips. Some of the muscles you will work include the erector spinae, glutes, hamstrings, middle a...

This fifteen minute Yoga Therapy routine is designed to help you recover from a knee injury, chronic pain, or instability. Using a Yoga strap as a resistance tool, target muscles around the knee.

This routine is appropriate for all levels of fitness, with many modifications given for each exe...