How much work do you really need to put in to maintain a healthy body? The minimal effective dose is different for everyone and the best way to figure out how much you need is to test and retest. By doing this and being aware of how you feel as you go through the exercises will give you feedback on how much daily work you need to be doing. Let me know if you think 15 minutes a day has been making a difference for you and what you've noticed. 👇👇👇

Thank you all for showing up for yourselves over the last 10 days, the challenge was lots of fun. Let's give away some prizes! #1 Movement Assessment + 1hr 1:1 Video Call with Corrective Recommendations + Favourite Mobility Tools Package (Compression floss, Heavy Resistance Band and Anchor for Mobility Work) + 12 Week Mobility & Breathwork $ Value $ 775 Winner: Sheila Melke #2 12 Week Mobility & Breathwork Program + Movement Assessment + Corrective Recommendations Value $ 575 Winner: Courtney DeJong #3 12 Week Mobility Program & Breathwork $ 450 Winner(s): Kelsey Fettig & Jenna Goodwin If you won a prize send me a message and I will get you set up with your prize and don't forget to check out the other courses that are FREE in the classroom section.

Now that we have you foam rolling and digging a ball into all the tender spots you are finding lets talk about how to get the most of out the soft tissue release we are doing. In the video I covered 3 things we want to be doing and one thing we want to avoid to get maximal benefits from the time you are spending on soft tissue mobilization. #1 Don't speed over your muscles unless you are only trying to warm them up and increase blood flow. #2 Pressure matters, you want enough that its uncomfortable but little enough that it isn't painful, you aren't tensing or holding your breath. #3 Targeting trigger points/ knots in the muscle. #4 Creating waves of pressure to release muscle tension. Does this change how you will be foam rolling from now on???

How long and how intensely should you be stretching? Today I will be answering all of the questions and mysteries around stretching. Different types of stretching can benefit us at different times but understanding the different kinds of stretching will help maximize the results and help your nervous system unlock the range of motion you secretly have hidden inside you. More often than not you are restricted more by your nervous system than your physical tissue length. Which is why it is such an important piece to understand when stretching. One of the main metrics we can use to check in on our intensity of the stretch is to ask ourselves "Can I breathe in this position?" If you can't maintain your breathing you are not in control of that position and nothing will release when your body is tensed up fighting to retain it. Check out the video for a full explanation of stretching. Remember to be an explorer and use stretches to get a general idea of your position, then explore slightly different angles and positions to find what works best for you. Let me know below what your favorite stretch is so far!

Adaptation to Sedentary Living and Countering It Watch today's call to better understand what a sedentary lifestyle does to our body and how we can counteract it. One of the most important concepts covered today is that the order of doing your corrective exercises matters. It is best to release the tight muscles before strengthening the weak ones in any compensation pattern to get maximal results in minimal time. When you are done watching the video chime in (comment) and let me know how many hours you think you are spending in a seated position on an average work day. Remember that includes all the time from waking up to going to sleep. Make sure to join tomorrow's call to get points towards winning one of the 3 prizes!