Breath Awareness Meditation

On , In Meditation, Yoga

Yah, I am so happy you are reading this – and hope you find some quiet space and time to do the 10-12 minute meditation. I really wanted to help you understand that YOU CAN meditate. Sure it may be challenging… I have been practicing for a while now and still find some days are……

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Strength Workout #7 – 50 Rep Challenge

On , In Strength

In this workout, I wanted to encourage you to challenge yourself. I included some higher rep ranges not only because repetition helps us learn proper form, or improve our endurance, it really proves to ourself that we are capable of more than we often think. Majority of us automatically set limitations for ourself, right from……

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Strength Workout #6 – Tighten Up Your Core

On , In Strength, Fitness

This is a short workout that incorporates the whole body – but focusing mostly on strengthening your core. I include exercises like push-ups and bridges that require the core for stabilization. All the exercises can be modified whether you are a beginner or advance to ensure you get a good workout.  Fitness Level: Beginners, All……

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Weekly AV Fitness Schedule – Week 14

On , In Weekly Schedule

Workout: Interval training #1 – tabata Duration: 16 minutes Equipment: Yoga mat/Timer Notes: Remember to first Warm up  Workout: Strength Workout #7 – *NEW* Duration: 23:06 minutes Equipment: No equipment  Notes:  Remember to first Warm up  Workout: Yoga session #2 – go within Duration: 35 minutes  Equipment:  Yoga mat/ Block /Blanket Workout: Daily Flow #2 – Energy boost  Duration: 25 minutes Equipment: Bodyweight/ Yoga mat…

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Interval Training #4 – 15 Minute Fat Burn

On , In Interval Training, Fitness

Welcome Friends,  Today we have for you another challenging Interval Training workout. It include 4 different exercises, one of them being burpees. Before you roll your eye up, please hear me out… Burpees- If you have been following our workouts for a while now, there is a good chance you have performed burpees. As far……

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Weekly AV Fitness Schedule – Week 13

On , In Weekly Schedule

Workout:Daily Flow #1 – The Basics  Duration: 30 min  Equipment: Yoga Strap/ Yoga mat/Timer Workout: Interval Training #4 -15 Minute Fat Burn *NEW* Duration: 16 minutes Equipment: No Equipment Notes: Remember to Warm up first Workout: Strength Workout #6 – Tighten Up Your Core*NEW* Duration:  15 minutes Equipment: no equipment/bodyweight Workout: Mobility #6 – full body movements + Yoga Nidra  Duration: 24 minutes…

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Daily Flow #2 – Energy Boost

On , In Daily Flow, Fitness

Feeling sluggish? This 25 minute, dynamic flow workout is designed to awaken your body and help increase your focus and mental clarity . Daily flow #2 will leave you feeling re-energized and ready to take on the rest of your day. Great to do first thing in the morning, or during a mid-afternoon lag – anytime you……

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Weekly AV Fitness Schedule – Week 12

On , In Weekly Schedule

Workout: Strength #3 Duration: 30 min Equipment: Yoga mat/ Chair Notes: Remember to warm up first with Warm #2 Workout: Walk 40 Minutes  Duration: 40 minutes Equipment: No equipment Workout:  Yoga #5 *NEW* Duration: 37 minutes Equipment: Yoga Strap/ Yoga mat/ Block /Bolster/Blanket   Workout: interval training #3 – lean & strong Duration: 24 minutes Equipment: No equipment  Notes:  Remember to first  :…

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Yoga #5 – Open Your Heart

On , In Fitness, Yoga

Anyone will benefit from this heart opening yoga practice. Those who sit at a desk regularly will especially feel the benefits of opening up through the front body. If you have been feeling sad lately, or dealing with a loss – this practice will create some space to allow healing. When we are sad or……

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Daily Flow #1 – 30 Minutes

On , In Daily Flow, Fitness

I am really excited to introduce The Daily Flow series to our Fitness Schedule. This workout series incorporates all that we believe fitness should deliver –  strength, function, mobility, cardio, coordination, breath and balance of mindset. Moving our body is a must. Nikki and I stress this each and every week. But it’s important to understand……

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Warm Up #2 – Open Your Hips

On , In Warm-up, Fitness

You hear it all the time from us – warm up! Zuzana and I stress this because it is extremely important and not only to avoid or prevent any possible injury – there are many other reasons. Warming up gradually increases your heart rate, increases circulation to your muscles, tendons, and ligaments, and mentally prepares……

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Strength Workout #5 – Upper Body + Core

On , In Strength, Fitness

Fitness Level: Beginners to Advance Focus: Strengthen our upper body and core Equipment:  Yoga Mat/Towel (or band)  Length: 28:23 2 rounds of: Towel Rows x 15 Reverse Plank (bridging) x 8 Pike Press x 10 Towel Eagle Sit Up + Toe Touch x 8 — **Hold superman – 30 sec before moving onto Part 2 2 rounds of: Rear……

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yoga session #4 – Healthy Body

On , In Fitness, Yoga

Welcome yogis – beginners, well-seasoned, and everyone in-between – to your weekly yoga practice. I created this session titled  Healthy Body with two goals in mind – to stretch and energize the whole body + invite you to go inward and find what feels good. And when you feel good, you look good 🙂  This 56min long……

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Weekly AV Fitness Schedule – Week 11

On , In Weekly Schedule

Workout: *NEW* Daily Flow #1 – 30 Minutes Duration: 29:52 Equipment: No Equipment/ Bodyweight/Timer Workout: Strength #1 Duration: 17 minutes Equipment: No Equipment/ Bodyweight/Timer Notes: Remember to Warm Up first *NEW* Workout: Mobility #1 – Basics for a healthy spine Duration:  18 minutes Equipment: Yoga mat/ Blanket/ Block  Workout: Walk 35 Minutes  Duration: 35 minutes Equipment: No equipment  Workout: Interval Training #2- 15…

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Weekly AV Fitness Schedule – Week 10

On , In Weekly Schedule

Workout: Strength #4 – Strong, Lean Legs Duration: 12 min  Equipment: No Equipment/ Bodyweight/Timer Notes: Remember to Warm up first   Workout: Interval Training #1 – Tabata for Beginners Duration: 16 minutes Equipment: No Equipment/ Bodyweight/Timer Notes: Remember to Warm up first Workout: Yoga #4 – *NEW* Duration:  49:09 minutes Equipment: Yoga mat/ Blanket/ Block  Workout: Walk 35 Minutes  Duration:…

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