Day 6 - 14-Day Happy Back Series.

Did you know that tightness in the hamstrings can place increased stress on the lower back, and cause or aggravate low back pain & sciatica? In this session we will start with a hamstring strengthening exercise, to "turn them on" and then follow with two of the...

Day 7 - 14-Day Happy Back Series.

Your outer hip muscles play an important role in stabilizing your hips and providing support for your low back.We kick off this session with two great glute medius strengtheners and then end with two passive stretches to really release your hips.

Tools: mat &...

Day 8 - 14-Day Happy Back Series.

This session is focused on improving your stability & balance - because they both go hand-in-hand.

To define each, stability is the ability to control your body position from head to toe through movement, and balance is the ability to maintain your center of ...

Day 10 - 14-Day Happy Back Series.

In this session, you'll begin with two upper back strengthening exercises and then follow it with two pec and anterior deltoid stretches.

Chest stretches are an important posture muscle to stretch because it quite often is tight on people because of the acti...

Day 11 - 14-Day Happy Back Series.

In this session, we will lengthen and extend the entire spine. Spinal extension is one of the most important movements to do - due to all the spinal flexion we already do in a day (think sitting). So, in order to keep the back strong and supple, you must count...

Day 12 - 14-Day Happy Back Series.

Release your hip flexors to help relieve your back pain. Tight hip flexors not only make it harder to walk, bend, and stand, they can also lead to back pain and muscle spasms in your lower back, hips, and thighs.

This session is also a great post-workout/run...

Day 13 - 14-Day Happy Back Series.

Your thoracic spine (t-spine), is your mid-back and becomes immobile with age, poor posture and/or increased sitting. When the thoracic spine is immobile, the lumbar spine will, unfortunately, pick up the slack and compensate for the lack of movement in the th...

Day 14 - 14-Day Happy Back Series.

You will love this short, focussed yummy back stretch session. All mat based, no up and down exercises making this the perfect little post-workout session, or before bed. Enjoy!

Tools: mat

Day 3 of the 10-Day Bunion Friendly Fitness Series.

All-levels mobility and core class, focusing on dynamic chest, shoulder and hip-openers, balance and core strengthening exercises. We'll start the workout on our feet and transition to the floor.

Tools: mat

Day 5 of the 10-Day Bunion Friendly Fitness Series.

A short routine to improve mobility and flexibility in the calves, ankles and toes. Try adding this sequence of stretches to the end of your workouts two to three times a week. Or after a hike, run or pickleball session. Exercises are best per...

Day 9 of the 10-Day Bunion Friendly Fitness Series. A seated, mobility and strength workout for the feet. A must-do for anyone!

Equipment: chair, fit loop or physio band, a few marbles or small round stones

Take care of your joints with this feel-good workout using some of my favourite mobility and flexibility exercises. Feel free to tack this on after a workout, or do this daily to get your joints (and muscles) feeling great!

Tools: mat, 2 yoga blocks (or similar), bolster or pillow

Day 5 of the 21-Day Ab Challenge. No crunches, or spinal flexion in this ab workout - making it the perfect osteoporosis-friendly workout too.

Tools: mat

Stretch out your body with this easy-to-do stretch routine. It's perfect for beginners and for the inflexible! Perform after a workout, or do it before bed for the best night's sleep!

Day 5 of the 12-Days of Christmas Challenge.

Tools: yoga bolster or pillow, yoga blocks (or similar), stretch...

Starting moving better with this 20-minute mobility flow for beginners. Using some props you'll work on increasing the range of motion through the hips and shoulders with some CARs (controlled articular rotations), while also implementing traditional mobility drills for feet, ankles, knees, and l...

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 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.

Day 16 21-Day Jumpstart Fitness Challenge.

A restorative, whole-body mobility session. We'll be flowing through pairs of movements performed at a gentle pace, focusing on breath work and range of motion. The perfect follow-up to a challenging strength workout or longer cardio session.

All mov...

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...

This easy stretch routine is great to do before bed or after a workout. Your side body, hips and low back will feel strengthened and lengthened and your central nervous system will be relaxed and primed for a good night's sleep.

No equipment is required; however, I do recommend a pillow for the...