Day 22: Using a wall we will follow through a series of mobility drills and stretches to improve the range of motion of your back, shoulders and hips. Get ready to favourite this session!

Tools: mat, pillow and access to a wall

Having a good sleep is crucial to maintaining good health. But, unfortunately, nowadays, many people suffer from either difficulty falling asleep or having trouble staying asleep. In this video, Alex will share a Qi Gong exercise that can help you sleep better.
Tools: nothing

A short and sweet mix of everything, working at a steady pace to increase your heart rate and get you sweating! Great to pair with another workout or to do on a busy day and you don't have a lot of extra time to get your workout in!

Equipment needed: Mat, Chair

In this video, Alex will share with you a Qi Gong set for reducing knee pain, building knee strength and improving flexibility. This Qi Gong set can be done either standing up or sitting down, so it is suitable for everyone. Even if there is no knee pain, this is a great workout to prevent knee-r...

Day 1 - Rise & Shine - Full Body Mobility. A perfect way to start your day, a short and sweet wake-up call for your body after being asleep. This mind-body connection will help you move forward into your day with greater ease and focus.

Equipment: Mat

Day 4 - Posture Enhancer- Spine so Fine! This sequence will help you to open your chest and back while building strength in your core to help support your posture. Moving the spine in all directions helps to keep you youthful and feeling confident.

Equipment: Mat

Day 7- Foot Fixer- Take care of your foundation! We spend a lot of time on our feet and there are many tiny bones, joints, ligaments & muscles in them that support us throughout our daily lives. Give your feet the love they need with these simple release techniques.

Equipment: Mat, Ball, Yoga Bl...

This all-standing cardio is no joke! Yes, it's only 15-minutes, but it's 15-minutes of awesomeness. This is the perfect cardio workout to do when you're short on time or a little low in energy levels. It's got enough "zing" to get you moving, but not so much that it will zap you completely.

Too...

This cardio workout is tons of fun! Only 15-minutes long, it's the perfect workout to squeeze in when you're short on time or add it before a strength workout to get some fat-blasting cardio in.

No equipment is required and low impact options are shown.

A quick 15-minute total-body strength workout, using only one pair of dumbbells. Complete as a stand-alone workout, or add one of my quick cardio workouts beforehand, or a workout finisher.

Tools: a pair of moderate dumbbells
OPTIONAL: BOSU or stability ball

Hit the deep core muscles and your six-pack with this equipment-free 10-minute ab workout. Great to do after a workout - when you really want to target your abs.

I also provide safe alternative exercises for anyone with osteoporosis, diastasis recti or any other condition where you should not b...

Day 9 - Pause! Feeling stiff? Lunchtime break? Scan the body, move with the breath and open your back and hips with this short sequence to get the body feeling more alive.

Equipment: Mat

If you have some extra gas in the tank you are going to love this leg finisher. Using one dumbbell and a booty band (optional) we will hit the legs and the hips with this special little, slightly-evil, workout finisher.

Tools: one moderate dumbbell, booty band (optional)

x3
10 sumo squats
2...

Workout #19 - 30-Day Osteoporosis Program

Work your mobility - so you not only feel better, you move better too!

Tools: a chair & mat

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

A stand-alone fit tip and one of our educational videos for the 30-Day Osteoporosis Program.

Learn what exercises and why to avoid when you have osteoporosis.

A stand-alone fit tip for anyone who wants to exercise safely, and one of our educational videos for the 30-Day Osteoporosis Program.

How to bend, or hinge, safely.

A stand-alone fit tip and one of our educational videos for our 30-Day Osteoporosis Program.

Can you reverse osteoporosis?

I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It's the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the base of the spine.

I also recommend it if you are coming back from a herniated or slipped...

Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches!

Day 10 of the 21 Day Fit & Fierce Challenge.

Tools: mat

Spine & shoulder stretch
Scorpion
Cobra to neck...

Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors.

This is the perfect stretch session for after a workout, run or bike ride - and it's a great active recovery workout too.

Day 15 of the 21-Day Fit ...

Day 5 - 10 Day No Impact Fitness Program. You will really enjoy this all-seated mobility and flexibility session. Hitting all the tight areas in the body (hips, hamstrings and shoulders to name a few) with a special seated savasana at the end.

Tools: a stretch tie & a chair

Digestion & Gut Health - What is Gut Health? #1

If you’re interested in optimizing your health and working on becoming the healthiest, happiest version of yourself - then you should care about your gut health. Because gut health IS HEALTH. Learn about your digestive system and what good gut he...

Digestion & Gut Health - How to Optimize Your Gut Health #2

Now that we've established that digestive and gut health is essential to our overall health and well-being, you might be thinking, "so how do I optimize gut health? ".

Well, the good news is that there are straightforward, easy things...

Digestion & Gut Health - Probiotics and Fibre #3

When optimizing your gut health, there are two key factors to think about. In this video, Keyrsten talks about what they are, how they help your gut, what foods they are in, and how you can incorporate them into your daily diet.