Course curriculum

  • 1

    Welcome (Introduction + Music + Quotes)

    • MUSIC (Spotify playlists)

    • QUOTE of the MONTH

    • Liability Form

    • Liability Form #2

  • 2

    Breathe Videos

    • BREATHE (1 min audio)

    • BREATHE (5 min audio)

    • Oxygen Advantage

  • 3

    Signature Warm Up

    • Signature Warm Up

    • Signature Warm Up *modified version

  • 4

    Recovery Videos

    • Foam Rolling

    • Recovery Video #1 (Lower Body Focus)

    • Recovery Video #2 (Upper Body Focus)

    • SlowFlow 8.18.20

    • SlowFlow 10.27.20

    • Sunday Stretch 12.18.20

    • Recovery Video #3 (1/2 foam roller + sacral release)

  • 5

    Daily Grounding Series 2021

    • Daily Grounding 12.17.21

    • Daily Grounding 3.3.21

    • Daily Grounding 3.10.21

    • Daily Grounding 3.17.21

    • Daily Grounding 9.30.21 *using 1/2 foam + yoga block and or blanket

    • Daily Grounding 12.9.21

  • 6

    Corrective Exercises Mini Series

    • IT Band Stretches + Glute and Thigh Strengthening

    • Hip Flexor Release + Wall stretches

    • Pilates Ball - Mini Series (ignite your core!)

  • 7

    2020 Fusion Workouts (Breathe.Move.Love)

    • Slow Flow 2017 (34 min)

    • Fusion 7.8.20 (20 min)

    • Fusion 7.15.20 (30 min)

    • Fusion 7.21.20 (40min)

    • Core Focus 7.28.20 (28 min)

    • Booty Focus with Mini Band 7.30.20 (28 min)

    • Upper Body Focus 8.25.20 (35 min)

    • Gliders (Lower Body + Core) 9.1.20 (30 min)

    • Yoga.Strength.Cardio 9.15.20 (33 min)

    • Obliques Fusion 11.10.20 (30 min)

    • CardioFusion 11.17.20 (33 min)

  • 8

    2021 Fusion Workouts (Breathe.Move.Love)

    • Full body Workout 1.4.21 (50 min)

    • Core + Booty Fusion 1.27.21 (35 min)

    • First Place Safety Toner Fusion 2.3.21 (42 min)

    • Core + Back Mini Mat Routine 2.17.21 (14 min)

    • Core + Adductors + Chest Mini Mat Routine 2.17.21 (19 min)

    • First Place Safety Toner -Back + lats + obliques 3.17.21 (15 min)

    • Mini Band Full Body Fusion 3.31.21 (28 Min)

    • Multi Functional Fusion 3.31.21 (30 min)

    • Signature Fusion 5.12.21 (44 min)

    • Thanksgiving Gratitude Class 2021

  • 9

    SWEAT 2021 (cardio ect.)

    • Cardio (spin + walk + hike+ ect.) 3.11.21 (25 Min)

    • Cardio 2021 4.2.21 (26 min) NO MUSIC

    • Cardio 2021 4.2.21 (26 Min) WITH MUSIC

    • Dance with Omari 4.22.21 (29 min)

  • 10

    Prenatal/Postpartum Gentle Movement + Fusions Workouts

    • 20 Min - Gentle Flow 7.8.20 (3rd trimester) *safe for all trimesters

    • 20 Min -Gentle Flow 7.15.20 (3rd trimester) *safe for all trimesters

    • 10 Min - Gentle Flow 7.22.20 (*safe for all trimesters)

    • 1 min -Shower Stretches (MY FAV!!!)

    • 35 min -Postnatal Core + Booty Fusion 1.27.21

    • 6 min -Pre/postnatal hands and knees breathing + 2 hip stretches 3.23.21

    • Postpartum (Starter Workout) 4.9.21

    • Signature Fusion 5.12.21 (pre and post natal safe) 45 min

    • Recovery Video POSTPARTUM *using 1/2 foam + yoga block and or blanket

    • ThanksgivingGraditudeclass11.25.21

  • 11

    Prenatal + Postpartum Resources

    • Prenatal + Postpartum Providers in Rhode Island

    • Favorite Maternity Everyday "Gear" for Mamas

    • Postnatal/Postpartum Energy Snacks

    • Ayurvedic Recipes 2021

  • 12

    Recipes + Cookbook

    • Eat How You Want To Feel (COOKBOOK)

    • NEW Recipes 2021

    • Ayurvedic Recipes 2021

    • THT Banana Bread

    • 3 Ingredient Banana Protein Pancake

    • No Bake Energy Bites

    • Protein powder + bars (recommendations)

    • Favorite Kitchen Products

  • 13

    FOOD is FUEL (why real food + relationship to food...)

    • WHY REAL FOOD?

  • 14

    Resources

    • Fitness Equipment Recommendations

    • Book Recommendations

    • Professional Services Recommendations

    • Back pain and its origin

  • 15

    Setup-Strong with Pamela Rief

    • About Pamela Rief and Set-up Strong

    • Desk Chair Recommendations

  • 16

    SELF CARE

    • MAKE YOURSELF A PRIORITY

  • 17

    MINDSET in MOTION

    • Vision Boards

  • 18

    8 Weeks of Awesome

    • Introduction

    • Week 4