Day 11 of the 21-Day Ab Challenge. Absolutely no crunches in this workout, making it perfect for anyone with osteoporosis or spinal stenosis.

Tools: mat

Day 12 of the 21-Day Ab Challenge. Using a dumbbell we are going to fire up those abs with a series of plank and crunching exercises.

Tools: 1 moderate dumbbell (optional), mat

Day 13 of the 21-Day Ab Challenge. Stability ball optional you'll be challenging your abs in this short, yet sweet, ab workout.

Tools: mat, stability ball (optional)

Day 15 of the 21-Day Ab Challenge. Spend some time with your core in this short workout that’s perfect as a warm-up or finisher. This class features movements that will bring heat to your abs such as High to Low Plank and an old-school favourite, the Six-Inch Leg Raise.

Tools: mat

Day 16 of the 21-Day Ab Challenge. Using the wall you are going to learn a new way to activate your ab muscles with two ol' time favourites - dead bug & legs to the ground.

Tools: mat, access to the wall

Day 17 of the 21-Day Ab Challenge. While you can't isolate upper and lower abs (because technically there are no lower ab muscles) you can initiate a more ab burn from the pelvic area and the upper ab region.

In this workout, we will alternate between the two areas.

Tools: mat

Day 18 of the 21-Day Ab Challenge. Using an EMOM workout (every minute on the minute) you'll hit a specific number of reps for one exercise, each minute. The faster you get your reps done, the longer break you get before the next minute (and exercise) kicks off.

Tools: mat

Day 19 of the 21-Day Ab Challenge. Using a dumbbell and your body weight, you'll hit your abs while never having to get down on the ground.

Tools: 1 light-moderate dumbbell

Day 20 of the 21-Day Ab Challenge. Ignite your deep core muscles with a twist on some ol' favourites, like the dead bug, side plank and reverse curl.

Tools: mat

A quick 5-minute ab workout, with no repeats. Do this after a workout, or for those days you want to train your abs a little harder. Osteoporosis-friendly options are shown.

Tools: a chair or bench if you're a beginner

1 x 45sec
Plank
Slo mountain climber (alt: off a chair)
Dead bug
Figure ...

If you only have 15 minutes, this workout delivers! Sculpt the booty while torching some fat with this low-impact booty band (fit loop) cardio workout. With two circuits and no rest, you will scorch your glutes, and hips and burn some serious calories.

Tools: latex booty band

4 x 30sec
Squat h...

Need some warm-up exercises before your workout? Or, maybe you're looking for an easier type of workout to get you moving. Using all standing exercises, we'll warm up all the muscles and the joints, leaving you feeling refreshed and ready to go!

Tools: nothing

Arm circles
Good mornings
T-spin...

Need to get your shoulders warmed up? Or maybe you have a rotator cuff issue or a frozen shoulder. These shoulder warm-up exercises are great for either reason.

Using an exercise band (thera-band) and bodyweight exercises you'll hit the rotator cuff and deltoids and work on your shoulder range ...

Looking for something to get the body moving? Perhaps as a good morning to your muscles or joints, or a mid-day pick-me-up workout. This no-equipment, low-impact exercise series will warm up and wake up your entire body.

Do daily for a happier, healthier you!

Tools: nothing

Cat cow
Hip flexor...

Take the time to open up, lengthen and stretch your muscles. This is the perfect workout for a recovery day, or after a walk, hike or run, or on those days you are just looking for a little movement, with no sweat.

Tools: Yoga block or firm small pillow

"Day 5 21-Day Jumpstart Fitness Challenge.

Join Tamara in this all-floor-work mobility, flexibility and core activation recovery session. The perfect antidote to a challenging lower body workout or run. No equipment is required.

Tools: mat

Day 7 21-Day Jumpstart Fitness Challenge.

A short and sweet functional, core workout. In this workout we'll target all of the muscles in your core; front, back and sides. Grab a light dumbbell to add a little spice to your ab work!

Tools: One light dumbbell

Day 10 21-Day Jumpstart Fitness Challenge.

A short, whole-body recovery session, focusing on hip, shoulder and hamstring mobility and single-leg balance work. All movements will be performed from standing.

No equipment is needed.

Video 1 of the Healthy Eating Made Easy Series.

What healthy habits do we want to cultivate? In this video, learn how to make intentions that stick with three simple tips.

Video 2 of the Healthy Eating Made Easy Series. To make healthy eating thing a little easier, one of the best ways to do that is to have a well-stocked kitchen and some specific pantry staples so you can throw a meal together in minutes. In this video, Keyrsten shares her canned goods and non-per...

Video 3 of the Healthy Eating Made Easy Series. This video continues our series on Healthy Eating Made Easy, and Keyrsten's approved kitchen staples to have on hand. Learn what she recommends to have on hand for condiments as well as fridge and freezer staples.

Video 4 of the Healthy Eating Made Easy Series. The easiest way to eat healthily is with a little planning and preparation. You can't 'wing' it when it comes to eating healthy. With some planning and prepping, you will not only set yourself up for success for the week ahead, but you'll also save ...

Video 5 of the Healthy Eating Made Easy Series. In the video, Keystren explains how she gets her client's set up for their week ahead with batch cooking. She explains some easy ways to batch-cook for breakfast, lunch and dinner, as well as her recommendations for batch-cooking proteins, starches ...

Day 20 21-Day Jumpstart Fitness Challenge. A short mobility workout to improve the range of motion in the spine, hips and shoulders. Add this sequence to the end of any strength or cardio workout before you settle into your static stretches. It's also a great mid-day total-body wake-up!

Equipmen...