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You've worked hard all of 2017, but this year we'll work with you to ensure you will be even more determined, focused and dedicated to work towards your health and fitness goals.

For 2018 we are even more dedicated to giving you amazing results faster than any other program with our trademark Accelerated Fat Burn program. In addition to the program, we've planned some exciting, motivational and educational events. Let's have some fun this year and be the fittest parents on the sidelines! 

That's right, just 10 minutes. The good news is you don't have to spend as much time training your core, you strengthen your core in just minutes per day. The bad news is the workout burns, but is HIGHLY effective.

The workout - 1:2:1
1:2:1 = do exercise 1, followed by exercise 2, then repeat exercise 1; all without rest.

30 seconds each exercise, for a total of 1:30 working minutes. Rest only 30 seconds between rounds.

You've started to notice your posture shift, for better or worse. Your shoulders may have slumped forwards, neck shifted forward or your hips tilt a little more than before.

Maybe you have not noticed any of these changes. The truth is most of us have left some part of our "ideal posture" shift towards not-so ideal.

What is a physical sign of this fact? Low back pain, neck pain, shoulder pain or inability to exercise without experiencing joint pain of any type.

Fix your knee and low back pain.

The good news is you can take action to correct your posture and experience pain-free living, in 5 short minutes.

All you need is a band for these exercises. The exercises from the video below are; pull-aparts, "no monies", reverse grip pull-aparts, palms up "no monies". Do 12 repetitions at each 4, rest after the 4th exercise. Repeat all 4 exercises 2-3 more times.
Focus on squeezing the shoulder blades together here.

The rotator cuff is a common site of injury and pain, because the shoulder joint is a hub of mostly all the muscles of the upper body. When the shoulder joint is misaligned, some muscles have to work harder for others, causing an over-emphasis of the misalignment and leading to pain.

A good way to treat and prevent this agonizing pain is to warm up with the 4 exercises in the video. All of which are commonly known as the "I", "Y", "T" and rotator raise exercise series. Perform 10-12 repetitions of each exercise, rest and repeat another 2-3 times.

In the videos above, I go through a few exercises you can add into any workout. Try to incorporate at least 2 of the 8 above to each of your workouts or daily movement practices. You will see a huge change in your posture. 

Everyone has experienced knee pain once in their lifetime. The only problem is when the pain never seems to fade. It could happen each time you walk the steps, squat, lunge or the weather changes. In our quick-fix society, most of us have resolved the pain by enduring the cost of physical therapy or a cortisone shot. 

Here are 3 quick fixes that you can do on your own and in the comfort of your home or gym. 

1.  Fix Your Form:
    
      If you know me, then you know I am not afraid to come around to correct form as we go through a class or workout. Often times, the main correction is to release the hips, stick the butt back and stick down through the heels. Most of us would compare this movement to sitting back into a chair or looking over a tall building. 
 

In the picture, I shift my hips and butt to make room for my body to sit down through the heels.