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Always take the option that feels best to your body in the moment you are in….

Part 2 - Lower Body. Sitting for long hours can create stiffness in low back, hips, and hamstrings. Take a short work break and do these poses. Notice how much better you feel after!!! Happy working:)

Want a work break for the whole body? Put these poses together with “Need a Work Break” part 1 - Upper Body.

The breath is magic! You can do SO much good for yourself just by knowing how to use your breath. This is one particular breathing exercise that can bring you calm, get you present in body, centered, reduce your stress, and down regulate your nervous system which brings your body into a place where your can rejuvenate and heal. All this with just the breath! Try it!

Taking the modification for a move isn’t seen as “less than” is actually just plain smart! Listen to your body, choose the option that works for you in that moment. It can change from day to day, but as long as you keep moving that’s all that matters! Never give up! Just try a different option!

When you’re short on time try this compound leg move!

This foam pad is great for any leg workout. But especially great for developing stability in your joints and core. It’s also a great place to start and come back to when you are looking to lift heavier, it will help you strengthen your joints, and maintain that strength so that you can sustain more movement.

Injuries, flexibility, genetic make-up, and fitness level can all impact how one approaches a plank. It’s possible to start at one and build your self up to the next. It takes time and patience. However, if injury or joint soreness hinder your progression take the options! Options are always better than not trying at all! Have questions? Comment below or message us!

Need a work break? Tired, unfocused, can’t stop because you still have more work to do!!! Take a little break without even leaving your chair. Sit up tall, deepen your breath, and try these movements and poses. See how a little work break can help you regain focus, and enliven your energy.

Try it, and let us know how it worked for you.

Here is some 3 minute (plus or minus) movement that I introduced to my nutrition group this week. I sometimes utilize this movement first thing in the morning, on days where I just need to wake up my body, or know I won't have time to workout. It's also great for hotel rooms. It's simple and easy!

Move in a way that works for you! We are all different. Some things that are easy for you might be hard for someone else, and vice versa. That is why in a yoga or fitness classes you need to always find the option that works for your body, not what everyone else is doing, or pushing yourself to do what the teacher says. Many of us are hard wired for achievement, but it is so much more rewarding to allow ourselves to just BE exactly where we need to be in that moment. I say in that moment, because often how we feel and need to move changes daily. It is in those moments that we can learn and grow in an authentic way. When we always push ourselves to the most extreme point we move into struggle, which cuts us off from our breath, awareness, connection, and growth. I challenge you to make the choice to move in a way that works for you. Let me know what you find and discover!

Feeling Tight in your neck, jaw, shoulders… try this!

I hope you find this as healing for your upper back and shoulders as I do!! I incorporate this series as a warm up in many of my own personal practices :)

You can perform this workout one single exercise at a time or via circuit to keep your heart rate up and get a cardio effect. You can also add 50 of any style crunches in between each set if desired. If performing a circuit for a quick and effective workout here it is:

Circuit style:
Bent Over Wide Row
Hammer Curl to Shoulder Press
Modified Tricep push-up
Repeat Circuit 1-2 more times

Chest Fly
Bicep curl to wide v press
Dumbbell Halos
Ball Roll Outs
Repeat circuit 1-2 more times

Bonus Move
Optional abs between each set
Rest 30-60 sec between sets, 60-90 sec between circuits

Turn on your favorite tunes and enjoy!

Read full post for full workout and additional info �: As much as we love Forrest Yoga, SOULfusion and Piyo, as athletes and trainers we also understand the importance of including other strength based + cardio based workouts into your routine. Cross training supports you in the things you love to do! No need to complicate it. In SOULfusion we have something we call the FUSE, I love the concept of taking what you just worked fusing it together and creating fatigue in the muscle. This is a shoulder and tricep workout, with a tad bit of core if desired. Video 1 is my favorite basic move from the day, with an up level if desired, or you can combine the two! The second video is my FUSE at the end of the workout, again with uplevel/down level options. Fuses everything together at the end and creates fatigue. Third video, which we always post, is how to stretch it out � of course! For the full workout see comments! If you have questions or need support let us know!

Full workout:
Circuit 1:
Shoulder Press with dumbbells (12-15 reps)
Skull crushers with dumbbell (12-15 reps)
Ab crunch of choice (50-75)
Repeat circuit 2 more times

Circuit 2:
Shoulder front raise with dumbbell (12-15 reps)
Tricep extension (as shown) (12-15 reps)
Ab crunch of choice, work different angles (50-75)
Repeat circuit 2 more times

Fuse:
1. Pike with or without ball (as shown) (6-10 reps or until fatigue)
2. Tricep push-up until fatigue
Repeat circuit until fatigue (probably 1-2x more)

Stretch it out as seen in video

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This is a great workout to stabilize your knee joint and strengthen the leg muscles; hips, quads, hamstrings, and glutes. Personally, I like to add various crunches in between each set to keep the heat up and the heart pumping. Remember, as with anything, listen to your body, take modifications and rest when you need them. If you want some personal guidance feel free to reach out to us!

It might not seem like much, but these are great leg and hip exercises without putting pressure on the knee. It was so nice to see that some of the exercises my physical therapist gave me were some of what I was already doing. These are great beginner exercises as a set, but can also be added on to any leg workout. If you feel like you need more you can add ankle weights. But if you are looking for leg exercises that take pressure off the knee they are great for that too. Be slow and intentional, activating the muscle that is being worked. This makes a difference on the exercise and experience. Plus, I’ve included some stretching to follow �. Let us know if you have any questions!

Bridge is a great strength + flexibility move. It’s a core stabilization move and it’s a leg move (with no squats needed!)! It’s a move for beginners because it strengthens your core and opens the front side of your body, where most of us are tight from sitting all day. But it’s also a great move for advanced athletes because it reminds them where to center their power. Here’s some ways to progress, and options to keep it from getting boring.

STANDING 10-min CORE + ABS: No lying down crunches needed! Don’t get me wrong, sit-ups are great, but they aren’t the end all be all and they only work selected abdominals. Why not work your whole core at the same time to stabilize and balance?! Exactly! Plus, 10 min?! Yes please! In fact, I like to spend one day a week where all I do is focus on core for 10 minutes and that’s it! Well, sometimes I also walk the dog or ride my bike, but that’s all fun stuff! Want more of these? Let us know with a ❤️ or even a share! Thanks!

A simple move you can add to your workout or weekly routine to help stabilize and strengthen your legs, booty, AND, most importantly, your core BALANCE. Don’t have a foam pad? That’s okay, do it without or fold up a blanket, make sure you can balance before you add the padding! To make it fun, have a friend throw you a ball or weighted ball and take turns! Either way it won’t disappoint! Happy balancing!

Upper Body Neck Stretch for stress relief and/or after sleeping. Take it easy and make it gentle. Nothing should ever hurt and you should never force. Allow the exhale to help you relax and release.

1. Yoga Crunch (30 seconds)
2. Bridge Hold (30 seconds)
3. Bridge March (30 seconds)
4. Elbow Side Plank Right (30 seconds)
5. Knee Crunch Punter Right (30 seconds)
6. Elbow Side Plank Left (30 seconds)
7. Knee Crunch Punter Left (30 seconds)
8. Plank Walk (30 seconds)
9. Single leg stretch (30 seconds)
Repeat all 9 moves a second time, followed by stretches.
1. Lying down good morning stretch
2. Knee tuck twist both sides
3. Gentle cobra
4. Child’s Pose

Want to improve your posture? Try this! Do 3 rounds of these exercises twice a day. At a desk, over phone, on the computer... take a 2 minute break to improve your alignment, you will feel more alert, awake, clear headed, and feel good.
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When doing these exercises, it is important to keep the chin down, and shoulders down and back. If the back of your head can not touch the wall, put a small pillow between the wall and you head.

Get Moving! These quick and effective exercises are great for the lower body and core.

10-15 Lunge Step Backs with Twist over Thigh. Each Side.
10-15 Single Leg Dead Lifts. Each Side
10-16 Alt Sunrises/Sunsets.

Do 3-5 Rounds... But really, do what you can. 1 round, or less reps is still better than nothing.

Recently, both Christina and I have had leg injuries. (Christina-knee, myself-ankle.) We thought it fitting to give you an arm and shoulder workout that can be done if you have a leg injury. Of course, you can do this without an injury... just stand, but the last two exercises stand in more of a chair position.

- side arm raises + front tap: 10-15
- bicep curl to overhead pres: 10-15
- rotator cuff: 12-15 light weight only
- tricep kick-backs with hammer curl: 10-15
- tricep pulses: 15

Repeat 3-5 times

You can do these with or without weights. I did these exercises with light weights and a lot of reps the first round, then added weight and reduced reps with each round after. So, the last round is fire!

Have fun! And remember to move! Doing just one round is better than no rounds ❤️