Yoga Cardio

Yoga Cardio

30-Minute Yoga Cardio Workout [low impact]

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Yoga mat

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15-Minute Foam Rolling for the Hips

15-Minute Foam Rolling for the Hips

15-Minute Foam Rolling Workout for the Hips

This is the perfect little rolling workout if you have low back pain or have tight hips.

For 15 minutes we target the muscles around the hip joints with a foam roller, with 3 minutes of hip mobility drills at the end.

You’re gonna LOVE it!

OTHER FOAM ROLLING WORKOUTS ON THE BLOG:

15-Minute Lower Body Foam Rolling Workout

OTHER STRETCH & MOBILITY WORKOUTS ON THE CHANNEL

15-Minute Morning Stretch Routine

Hamstring & Hip Opener

Foam Rolling Routine

15-Minutes to a Stronger Low Back

10-Minute Morning Routine

10-Minute After Workout Stretches

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Yoga for Everyone

Yoga for Everyone

Yoga For All Levels

Yoga. I used to hate it. I was one of those numb-nuts who used to say “Yoga [insert rolling eyes here], that is waaaaaaay to slow for me.”.

And then I turned 45.

An age when mobility and flexibility starts to head south for an indefinite winter break.

So, I started going to yoga classes, and guess what happened?

Yup, I started to like it. 

I noticed myself getting calmer, as well as my ability to touch my toes came back.

So, I took a little course to teach it and went off to spread the yoga word to the masses.

I started with my little crew at an outdoor bootcamp one summer, and they encouraged me. “Yes, PJ! We would love for you to add yoga classes to your schedule.”.

I did and they hated it. 

Now, they didn’t hate yoga, or my class per sae.

Instead, what they couldn’t wrap their heads around was me being all gentle and kind in a workout.

Telling them that if something was too much “feel free to go into child’s pose”. If you need a break “lie down”.

They preferred the ass-kicking, yelling and screaming, move-your-ass-or-I’ll-throw-something-at-ya PJ.

Not the yogi PJ.

So, I hung up my teacher’s mat.

Every so often I sub a yoga class at The Studio, being careful not to be too nice (HAHA).

I also start my day with 10-minutes of sun salutations to get the blood flowing and the kinks out of the low back, and I attend classes as a student (I especially love attending yoga classes when I travel).

So, if you are one of those people who claim they hate yoga – please don’t.

Cause it is whatever you set your intentions to be.

Try this workout and make your intention to be curious. Curious on learning how to slow down and breathe.

From there who knows maybe you might actually find yourself rolling your mat out more often, instead of your eyes.

 

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15-Min Lower Body Foam Roller Workout

15-Min Lower Body Foam Roller Workout

Foam Roller Routine

I have found people fall into two camps when it comes to foam rolling.

Camp A, know about foam rolling and do it as regularly as they can.

Camp B, have heard of foam rolling, but they just aren’t quite sure why they need to do it.

What is foam rolling?

Foam rolling is a form of myofascial release, which is just a fancy word for releasing muscle tightness and trigger points, or “knots”, in the muscles.

It’s been used for years by professional athletes and therapists, and now can be found in gyms and studios throughout.

Rolling is likened to the “poor person’s” massage and a regular romp with your roller will help prevent injuries, improve your spinal alignment and posture, and increase your flexibility and mobility.

Tips When Rolling

  • Keep your rolling slow and controlled.
  • Move in multiple directions, don’t just roll up and down and down and up.
  • Add side-to-side movements, cross-friction and flexing and extending of the joint being rolled.
  • Roll for 30-60 seconds an area.
  • Use your arms and legs to help move your body and roll the roller.
  • Rolling a muscle may be a little painful, however, you don’t want to be screaming in pain. Rolling too hard on the muscles will activate the muscle spindles causing more muscle tightness. Not our goal with rolling.
  • Don’t roll right on a joint, keep ti soft tissue only.
  • Do not roll along the spine – again, avoid bone, hit flesh 🙂

 

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15-Minute Hip Stretch Workout

15-Minute Hip Stretch Workout

15-Minute Hip Stretch Workout

If you suffer with tight hips, low back pain, poor mobility, stiff knees and/or you run this workout was made for you.

In under 15-minutes I lead you through not only a full stretch routine for the hips, but a hip mobility workout too.

You see you need to address both your flexibility and your mobility, cause they ain’t the same.

First, mobility refers to our ability to move more freely without stress on the body.

Where our flexibility is dependent on the range of motion of our muscles. So, the two are not the same, but are they not mutually exclusive either.

Good mobility can assist your flexibility and vice versa.

And guess what?

As we age we start to lose both!

 

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15-Min Better Posture Workout

15-Min Better Posture Workout

15-Minute Better Posture Workout

This 15-minute posture workout is perfect for anyone who sits in front of a computer for most of their day, or behind the wheel of a car, or for those who are finding their shoulders are rolling forward with age.

My 15-minute better posture workout is a go-to for anyone who sits at a desk.

You see, when we sit and stare at a screen we tend to poke our chin forward (the pros call this forward head posture), roll our pelvis’s forward and slouch our upper backs.

Not cool for the neck, shoulders, hips, back and spine.

bad-desk-posutre

Even those of us with the best intentions will roll into the this bad-boy posture at least a dozen times throughout the day.

And, then there’s those of us who drive.

The car is one place a lot of people don’t think about their posture in.

However if you drive everyday, even if it’s only to the store and back, over the course of a year this will add up to a lot of chronic stress to the neck, shoulders, back and hips.

bad-posture-driving-car

And finally, bad posture can also pop up into our lives when we are innocently out and about walking.

In fact I see this type of posture a lot.

People walking around and leading with their chin, while rounding their upper back.

When I see this I have to forcibly restrain myself from going to that person and physically pulling their shoulders back.

bad-posture-walking

Whatever camp you are a part of this little better posture workout will help straighten you out.

15-Minute Better Posture Workout

 

  • Keep your ears in line with your shoulders
  • Uncross those legs and, instead, place both feet on the ground when seated
  • Pull back your shoulder blades, but not too strict. You don’t want to be too rigid.
  • If you have a hard time maintaining good posture when seated try using a lumbar support pillow.
  • If seated for long periods, get up and move every 20-minutes.
  • Sneak in exercise where ever and whenever you can. Immobility is the worse thing you can do for your posture.

 

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