Vulva Pelvic Floor 101 | Studio Wanjira

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Menopause Made Manageable Membership (M4)

Welcome

Welcome to Menopause Made Manageable Membership site.
How to navigate the membership site (49:39)
About your Coach
Join our Facebook support group
Member help and FAQ
Upcoming workshops (62:11)

Zoom links to all classes

Zoom Links - All classes
Pelvic Floor 2023 Zoom Link

Meditation classes

This One Breath and Bija Mantras
Thought clouds and Element meditation
RAIN meditation for compassion and GRACE meditation
Alternate Nostril Breathing, Body Scan and Heart Meditation
Open Awareness meditation
Self-Compassion meditation
RAIN for Self-Compassion
Meditation for Grief or any other loss
Blessing of the Energy Centres
Chakra Visualization
Compassion
Heart Centred Breath
Heart Flame and Tonglen (giving and sending)
Heart Chakra meditation and Anahata Poem
Boddhichita Heart - the smiling heart
Recognizing What we need and a Heart Centred Gratitude meditation
Envisioning a positive future
Body Scan with Gratitude and Your Tree of Knowledge meditations
Body Scan with Light and Solar Plexus Chakra
Your Brain on Meditation

Strength Training Live classes (HEAT)

Strength Training (HEAT) Morning class - 10th February (51:41)
Strength Training (HEAT) Evening class - 10th February (41:32)
Strength Training (HEAT) Morning class - 17th February (39:20)
Strength Training (HEAT) Morning class - 24th February (45:50)
Strength Training (HEAT) Evening class - 24th February (50:07)
Strength Training (HEAT) Morning class - 3rd March 2021 (54:31)
Strength Training (HEAT) Evening class - 3rd March 2021 (48:14)
Strength Training (HEAT) Morning class 9th March 2021 (52:49)
Strength Training HEAT 17th March 2021 Morning class (52:14)
Strength Training HEAT 24th March 2021 morning class (49:54)
Strength Training HEAT 24th March 2021 Evening class (41:51)
Strength Training HEAT 31st March 2021 Morning class (58:58)
Strength Training HEAR 7th April - Morning class (47:53)
Strength Training HEAT 7th April - Evening class (50:10)
Strength Training HEAT 14th April - Morning class (42:23)
Strength Training HEAT 21st April - Morning class (52:48)
Strength Training HEAT 21st April - Evening class (47:44)
Strength Training HEAT 28th April - Morning class (53:32)
Strength Training HEAT 5th May - Morning class (51:15)
Strength Training HEAT 5th May 2021 - Evening session (46:37)
HEAT Strength Training 12th May 2021 - Morning session (115:24)
HEAT strength training 12th May - Evening session (42:40)
HEAT Strength Training 19th May - Morning (45:39)
HEAT Strength Training 19th May - Evening session (32:05)
HEAT Strength Training 26th May - Morning session (45:05)
HEAT Strength Training 26th May - Evening session (45:05)
HEAT Strength Training 2nd June 2021 - Morning session (59:54)
HEAT Strength Training 2nd June 2021 - Evening session (54:42)
HEAT Strength Training 9th June 2021 - Morning session (50:53)
Copy of HEAT Strength Training 9th June 2021 - Evening session (50:53)
HEAT Strength Training 16th June 2021 - Morning session (47:33)
HEAT Strength Training 23rd June 2021 - Morning Session (45:14)
HEAT Strength Training 23rd June 2021 - Evening session (41:25)
HEAT Strength Training 30th June 2021 - Morning session (40:41)
HEAT Strength Training 30th June 2021 - Evening session (33:35)
HEAT Strength Training 7th July 2021 - Morning session (46:22)
HEAT Strength Training 7th July 2021 - Evening session (42:15)
HEAT Strength Training 14th July 2021 (40:40)
HEAT Strength Training 21st July 2021 Morning session (46:12)
HEAT Strength Training 21st July 2021 Evening session (38:36)
HEAT Strength Training 28th July 2021 Morning session (51:16)
HEAT Strength Training 28th July 2021 Evening session (39:23)
HEAT Strength Training 4th August 2021 Morning session (51:04)
HEAT Strength Training 4th August 2021 Evening session (51:04)
HEAT Strength Training 11th August 2021 Morning session (40:24)
HEAT Strength Training 11th August 2021 Evening session (36:00)
HEAT Strength Training - 18th August 2021 - Pre-recorded (67:23)
HEAT Strength Training - 25th August 2021 - Pre-recorded (45:50)
HEAT Strength Training 1st September 2021 Morning session (39:01)
HEAT STrength Training 1st September 2021 Evening session (39:01)
HEAT Strength Training 8th September 2021 Morning session (50:42)
HEAT Strength Training 8th September 2021 Evening session (43:32)
HEAT Strength Training 15th September 2021 Morning session (51:05)
HEAT Strength Training 15th September 2021 Evening session (42:46)
HEAT Strength Training 22nd September 2021 Morning session (42:06)
HEAT Strength Training 6th October 2021 - Morning session (39:57)
HEAT Strength Training 6th October 2021 - Evening session (37:05)
HEAT Strength Training 13th October 2021 - Morning session (45:53)
HEAT Strength Training 20th October 2021 - Morning session (47:29)
HEAT Strength Training 20th October 2021 - Evening session (43:43)
HEAT Strength Training 27th October 2021 - Morning session (42:22)
HEAT Strength Training 3rd November 2021 - Morning session (46:26)
HEAT Strength Training 3rd November 2021 - Evening session (46:26)
HEAT Strength Training 10th November 2021 - Morning session (46:45)
HEAT Strength Training 10th November 2021 - Evening session (33:30)
HEAT Strength Training 17th November 2021 - Morning session (54:19)
HEAT Strength Training 24th November 2021 - Morning session (46:25)
HEAT Strength Training 24th November 2021 - Evening session (35:31)
HEAT Strength Training 1st December 2021 - Morning session (47:41)
HEAT Strength Training 1st December 2021 - Evening session (42:45)
HEAT Strength Training 8th December 2021 - Morning session (41:04)
HEAT Strength Training 15th December 2021 - Morning session (36:13)
HEAT Strength Training 15th December 2021 - Evening session (38:44)
HEAT Strength Training 22nd December 2021 - Morning session (39:24)
HEAT Strength Training 29th December 2021 - Morning session (40:56)
HEAT Strength Training 29th December 2021 - Evening session (22:29)
HEAT Strength Training 5th January 2021 - Morning session (42:59)
HEAT Strength Training 5th January 2022 - Evening session (43:20)
HEAT Strength Training 12th January 2022 - Morning session (45:13)
HEAT Strength Training 12th January 2022 - Evening session (43:43)
HEAT Strength Training - 19th January 2022 - Morning (48:01)
HEAT Strength Training - 26th January 2022 - Morning (46:49)
HEAT Strength Traing 26th January 2022 - Evening (51:10)
HEAT Strength Training 2nd February 2022 - Morning (45:46)
HEAT Strength Training 2nd February 2022 - Evening (45:21)
HEAT Strength Training 9th February 2022 - Morning (51:52)
HEAT Strength Training 16th February 2022 - Morning (49:52)
HEAT Strength Training 16th February 2022 - Evening (77:05)
HEAT Strength Training 23th February 2022 - Morning (47:07)
HEAT Strength Training 2nd March 2022 - Morning (49:20)
HEAT Strength Training 2nd March 2022 - Evening (49:20)
HEAT Strength Training 9th March 2022 - Morning (53:03)
HEAT Strength Training 9th March 2022 - Evening (53:03)
HEAT Strength Training 16th March 2022 Morning (46:18)
HEAT Strength Training 16th March 2022 - Evening class (40:41)
HEAT Strength Training 23rd March 2022 - Morning session (24:05)
HEAT Strength Training 23rd March 2022 - Evening session (34:55)
HEAT Strength Training 6th April 2022 - Morning session (47:06)
HEAT Strength Training 6th April 2022 - Evening session (47:06)
HEAT Strength Training 13th April 2022 - Morning session (48:34)
HEAT Strength Training 13th April 2022 - Evening session (38:43)
HEAT Strength Training 20th April 2022 - Morning session (48:45)
HEAT Strength Training 20th April 2022 Evening session (48:45)
Strength Training 27th April 2022 Morning session (46:38)
Strength Training 27th April 2022 Evening session (46:38)
Strength Training 4th May 2022 Morning session (47:09)
Strength Training 4th May 2022 Evening session (40:40)
Strength Training 11th May 2022 Morning session (42:53)
Strength Training 11th May 2022 Evening session (49:55)
Strength Training 18th May 2022 Morning session (46:47)
Strength Training 18th May 2022 Evening session (46:32)
Strength Training 25th May 2022 Morning session (47:00)
Strength Training 25th May 2022 Evening session (54:03)
Strength Training 1st June 2022 Morning session - VO2 Max challenge (52:22)
Strength Training 1st June 2022 Evening VO2max challenge (52:56)
Strength Training 8th June 2022 morning session - new program (51:19)
Strength Training 8th June 2022 Evening session - new program (42:36)
Strength Training 15th June 2022 - Morning session (40:29)
Strength Training - 15th June 2022 Evening session (44:11)
Strength Training 22nd June Morning session (47:14)
Strength Training 22nd June Evening session (47:17)
Strength Training 29th June Morning session (50:19)
Strength Training 6th July Morning session - Heart pumping workout (46:04)
Strength Training 6th July Evening session - Heart pumpting workout (46:04)
Strength Training 13th July 2022 Morning session (48:04)
Strength Training 13th July 2022 Evening session (51:46)
Strength Training 20th July 2022 Morning session (49:47)
Strength Training 20th July 2022 Evening session (48:54)
Strength Training 27th July 2022 Morning session (48:05)
Strength Training 27th July 2022 Evening session (44:44)
Strength Training 3rd August 2022 Morning session (46:19)
Strength Training 3rd August 2022 Evening session (47:42)
Strength Training 10th August 2022 Morning Heart Pumping session (47:05)
Strength Training 10th August 2022 Evening session Heart Pumping (48:01)
Strength Training 17th August 2022 Morning session - New program (48:35)
Strength Training 17th August 2022 Evening session - New program (47:48)
Strength Training 24th August 2022 Morning session
Strength Training 24th August 2022 Evening session (40:19)
Strength Training 31st August 2022 Morning session (44:53)
Strength Training 31st August 2022 Evening session (44:53)
Strength Training 7th September 2022 Morning session (44:30)
Strength Training 7th September 2022 Evening session (45:19)
Strength Training 14th September 2022 Morning session Heart pumping workout (50:38)
Strength Training 14th September 2022 Evening session Heart Pumping workout (40:07)
Strength Training 21st September 2022 Morning session - New program (50:08)
Strength Training class Evening session - New program (44:00)
Strength Training 28th September 2022 Morning session (51:39)
Strength Training 5th October 2022 Morning session (54:40)
Strength Training 5th October 2022 Evening session (48:39)
Stremgth Training 12th October 2022 Morning session including Conditioning (57:46)
Strength Training 12th October 2022 including conditioning (50:23)
Strength Training 19th October 2022 Morning session (48:35)
Strength Training 19th October 2022 evening session (48:35)
Strength Training 26th October 2022 Morning session (HIIT class - Low impact) (47:02)
Strength Training 26th October Evening session HIIT class (low impact) (42:55)
Strength Training 2nd November 2022 Morning session - New program (49:27)
Strength Training 2nd November 2022 Evening session - New program (41:44)
Strength Training 9th November 2022 - Morning session (43:23)
Strength Training 9th November 2022 - Evening session (47:50)
Strength Training 16th November 2022 - Morning session (49:38)
Strength Training 16th November 2022 - Evening session (49:38)
Strength Training 23rd November 2022 - Morning session (52:17)
Strength Training 30th November 2022 - Morning session (52:43)
Strength Training 7th December 2022 - Morning session (49:45)
Strength Training 14th December 2022 Morning session Heart pumping (44:44)
Strength Training 14th December 2022 Evening session Heart pumping (46:00)
Strength Training 21st December New program (52:38)
Strength Training 28th December 2022 Morning session (50:37)
Strength Training 28th December 2022 (50:37)
Strength Training 4th January 2023 Morning session (56:50)
Strength Training 4th January 2023 Evening session (49:09)
Strength Training 11th January 2023 Morning session (46:14)
Strength Training 11th January 2023 Evening session (49:30)
Strength Training 18th January 2023 Morning session (47:28)
Strength Training 25th January 2023 Morning session - Heart Pumping workout (43:25)
Strength Training 25th January 2023 Evening session - Heart pumping workout (45:36)
Strength Training 1st February 2023 Morning session - New program (48:26)
Strength Training 1st February 2023 Evening session - New Program (49:30)
Strength Training 8th February 2023 Morning session (47:48)
Strength Training 8th February 2023 Evening sessoin (44:47)
Strength Training 15th February 2023 Morning session (54:37)
Strength Training 15th February 2023 Evening session (38:10)
Strength Training 22nd February 2023 Morning session (47:55)
Strength Training 22nd February 2023 Evening session (48:13)
Strength Training 1st March 2023 Morning session (54:21)
Strength Training 1st March 2023 Evening session (53:22)
Strength Training 8th March 2023 Morning session Heart Pumping (43:59)
Strength Training 8th March 2023 Evening session Heart Pumping session (46:16)
Strength Training 15th March 2023 Morning session New Program (47:03)
Strength Training 15th March 2023 Evening session New Program (48:39)
Strength Training Class 22nd March 2023 Morning session (50:12)
Strength Training Class 29th March 2023 Morning session (50:39)
Strength Training Class 29th March 2023 Evening session (50:39)
Strength Training Class 5th April 2023 Morning session (45:57)
Strength Training Class 12th April 2023 Morning session (47:40)
Strength Training Class 12th April 2023 Evening session Includes Vipr workout (35:43)
Strength Training Class 19th April 2023 Morning session (49:48)
Strength Training Class 19th April 2023 Evening session (VIPR) (29:02)
Strength Training Class Wednesday 26th April Morning session Heart Pumping (48:47)
Strength Training Class Wednesday 26th April Evening session with VIPR (46:52)
Strength Training 3rd May 2023 Morning session New program (47:01)
Strength Training 3rd May 2023 Evening session with VIPR (47:09)
Strength Training 24th May 2023 Morning session With Hip flexors (52:44)
Strength Training 24th May 2023 Evening session with VIPR (38:14)
Strength Training 7th June 2023 Morning session (56:24)
Strength Training Evening session 7th June 2023 with some VIPR work (48:03)
Strength Training 14th June 2023 (54:08)
Strength Training 21st June 2023 Morning session Heart Pumping (35:36)
Strength Training 21st June 2023 Evening session Heart pumping (42:36)
Strength Training 28th June 2023 New Program (42:04)
Strength Training 5th July 2023 Morning session New Program (49:52)
Strength Training 12th July 2023 Morning Session (52:10)
Strength Training 12th July 2023 Evening session (50:04)
Strength Training 19th July 2023 with Chair Hip Thruster (54:30)
Strength Training 19th July 2023 Evening session with hip thrusters (51:31)
Strength Training 26th July 2023 Morning session (51:03)
Strength Training 26th July 2023 Evening session with VIPR (41:29)
Strength Training 2nd August 2023 Morning session (51:19)
Strength Training 2nd August 2023 Evening session with VIPR (43:25)
Strength Training 9th August 2023 morning session (51:07)
Strength Training 9th August 2023 evening session (40:07)
Strength Training 16th August 2023 Morning session (51:03)
Strength Training 16th August 2023 Evening Session (42:38)
Strength Training Session 30th August 2023 New Program with Copenhagen (45:29)
Strength Training session 30th August 2023 Evening session (40:52)
Strength Training 6th September 2023 Morning session (43:00)
Strength Training 13th September Morning session (49:57)
Strength Training 13th September Evening session (46:44)
Strength Training 20th September Morning session (51:07)
Strength Training 20th September Evening session (51:38)
Strength Training 27th September 2023 Morning session (50:43)
Strength Training 27th September 2023 Evening session (43:55)
Strength Training 4th October 2023 Morning session New Program with Cordless Skipping Rope (52:59)
Strength Training 4th October 2023 Evening session New Program with Cordless skipping rope (52:04)
Strength Training 11th October 2023 Morning session (51:40)
Strength Training 11th October 2023 Evening session (47:25)
Strength Training 18th October 2023 Morning session (45:19)
Strength Training 18th October 2023 Evening session (43:13)
Strength Training 25th October 2023 Morning session (51:08)
Strength Training 25th October 2023 Evening session (46:34)
Strength Training 8th November 2023 Morning session (51:09)
Strength Training 8th November 2023 Evening session (44:26)
Strength Training 15th November 2023 Heart pumping session (46:14)
Strength Training 22nd November 2023 New Program intro to Swiss Ball (52:25)
Strength Training 29th November 2023 Morning session (49:34)
Strength Training 29th November 2023 Evening session (42:41)
Strength Training 6th December 2023 Morning session (45:27)
Strength Training 13th December 2023 Morning session (50:23)
Strength Training 13th December 2023 Evening session (42:09)
Strength Training 20th December 2023 Morning session (49:06)
Strength Training 20th December 2023 Evening session (39:20)
Strength Training 27th December 2023 Morning session (49:17)
Strength Training 3rd January 2023 Morning session New Program (51:02)
Strength Training 3rd January 2024 Evening session (39:23)
Strength Training 10th January 2024 (54:26)
Strength Training 17th January 2024 Morning session (51:26)
Strength Training 24th January 2024 Morning session (60:47)
Strength Training 24th January 2024 Evening session (51:12)
Strength Training 31st January 2024 Morning session (47:54)
Strength Training 31st January 2024 Evening session (48:11)
Strength training Session 14th February 2024 Morning session New Program (52:27)
Strength Training session 14th February 2024 Evening session New Program (56:30)
Strength Training session 21st February 2024 Morning session (52:36)
Strength Training session 21st February 2024 Evening session (48:05)
Strength Training session 28th February 2024 Morning session (50:16)
Strength Training session 28th February 2024 Evening session (50:28)
Strength Training Class 6th March 2024 Morning session (52:07)
Strength Training Class 6th March 2024 Evening session (50:26)
Strength Training Class 13th March 2024 Morning session (51:43)
Strength Training Class 20th March 2024 Morning session (52:58)
Strength Training 27th March 2024 Evening session (53:19)
Strength Training Class 10th April 2024 Morning session New Program (51:15)

Heart Pumping Cardio classes

Strength Training 23rd August 2023 Morning session Heart Pumping (50:08)
Strength Training 7th February 2024 Morning session Heart Pumping (48:12)
Strength Training 7th February 2024 Evening session Heart Pumping class (45:17)

Warm-ups For Strength training

Warm up 1 (8:59)
Warm ups # 2 (5:14)

Strength Training Homework recordings

Homework Week of 10th February 2021 (24:35)
Short HEAT Homework - 10th February 2021 (8:26)
Homework 1 Week of 17th February 2021 (31:20)
Circuit Homework 2 Week of 17th February 2021 (7:31)
Circuit Homework 1 Week of 24th February 2021 (21:39)
Longer homework 2 Week of 24th February 2021 (24:35)
Short Circuit homework 4th March 2021 (10:23)
Longer Homework 4th March 2021 (32:06)
Circuit Training Homework - 2 to 4 rounds 10th March (33:30)
Interval Training Homework - Week of 10th March - 4 exercises, 3 rounds, all different (24:01)
Longer homework - Week of 16th March (27:38)
Shorter homework - Week of 16th March 2021 (13:42)
Short Circuit Training - Week of 24th March 2021 (9:29)
Resistance training Week 24th March 2021 - Using Monster sets (23:16)
Short Circuit training Week 30th March 2021 (32:55)
Longer homework week 30th March 2021 (32:55)
Short Circuit Training week 7th April 2021 (9:43)
Homework #2 Week 7th April 2021 - Using a 2020 video (53:43)
Homework #1 Week 14th April 2021 - Circuit Training (14:41)
Homework #2 Week 14th April 2021 - Circuit Training (10:41)
Homework #1 Week 19th April 2021 - Longer homework (27:23)
Homework #2A week 19th April - Upper body (13:12)
Homework #2B Week 19th April - Lower body (10:59)
Homework #1 Week 26th April - Circuit training (7:57)
Homework #2 Week 26th April - Short workout (12:17)
Homework #1 Week 5th May - Circuit training (11:47)
Homework #2 Week 5th May - Circuit Training (7:55)
Homework #1 Week 10th May 2021 - Circuit training (7:06)
Homework #2 Week 10th May 2021 - Circuit training (11:05)
Homework #1 Week 17th May 2021 - Circuit Training (8:00)
Homework #2 Week 17th May 2021 - Metabolic burner (11:22)
Homework #1 Week 24th May 2021 - Upper body strength (10:17)
Homework #2 Week 24th May 2021 - Lower body work (12:25)
Homework #1 Week of 31st May 2021 - Circuit training (4:10)
Homework#2 Week of 31st May 2012 - 20 minute full body circuit (6:14)
Homework #1 Week of 7th June 2021 - 20 minute circuit (7:13)
Homework #2 Week of 7th June 2021 - Circuit training (7:46)
Homework #1 Week of 14th June 2021 - 20 minute circuit (7:13)
Homework #2 Week of 14th June 2021 - Circuit training (7:46)
Homework #1Week of 23rd June 2021 - Circuit Training - Arms (5:14)
Homework #2 Week of 23rd June 2021 - Circuit training (7:04)
Kettlebell Extra workout - 23rd June 2021 (6:37)
Homework #1 Week of 28th June 2021 - Band work (24:43)
Homework #2 Week of 28th June 2021 - Body weight practice (14:14)
Homework #1 Week of 5th July 2021 (11:15)
Homework #2 Week of 5th July 2021 (22:11)
Homework #1 Week of 12th July 2021 (8:00)
Homework #2 Week of 12th July 2021 (7:31)
Homework #1 Week 19th July 2021 (8:04)
Homework #2 Week 19th July 2021 (7:54)
Homework #1 Week of 26th July - Circuit training with warm ups (11:53)
Homework #2 Week of 26th July - HIIT training with warm ups (12:47)
Homework #1 Week of 2nd August 2021 - Circuit training (8:01)
Homework #2 Week of 2nd August 2021 - Circuit training (7:41)
Homework #1 Week of 9th August 2021 - Resistance Band work (2:52)
Homework #1 Week of 16th August 2021 (10:58)
Homework #2 Week of 16th August 2021 (6:14)
Homework#1 week of 23rd August 2021 (68:29)
Homework#2 Week of 23rd August 2021 (53:43)
Homework #1 Week of 31st August 2021 (11:30)
Homework #2 Week of 31st August 2021 (14:17)
Homework #1 Week of 6th September 2021 - Band work (24:43)
Homework #2 Week of 6th September 2021 (53:41)
Homework #1 week of 14th September 2021 - Circuit training (5:15)
Homework #2 Week of 14th September 2021 - Circuit training (5:22)
Homework #1 Week of 22nd September 2021 - Circuit Training (10:20)
Homework #2 week of 22nd September 2021 (14:14)
Homework #1 Week of 4th October 2021 (8:05)
Short Homework - 4th October 2021 (8:26)
Homework #1 Week of 11th October (10:33)
Homework #2 Week of 11th October (6:43)
Homework #1 Week 18th October 2021 - Circuit Training (8:00)
Homework #2 Week 18th October 2021 - Metabolic burner (11:22)
Homework #1 Week of 25th October 2021 - Circuit training Including warm up and cool down (19:46)
Homework #2 Week of 25th October 2021 - Circuit training, warm-up and cooldown (17:02)
Homework #1 Week of 1st November 2021 - Circuit training with warm-up and cooldown (13:49)
Homework #2 Week of 1st November 2021 - Includes a Vipr workout (25:21)
Homework #1 Week of 8th November 2021 - Circuit training with warmup and cooldown (9:46)
Homework #2 Week of 8th November - HIIT training with warm ups (12:47)
Week of 15th November - 4 exercises, 3 rounds, all different (24:01)
Homework #2 Week of 15th November 2021 - Band work (24:43)
Homework #1 Week of 22nd November 2021 - Lower body (10:55)
Homework #2 Week of 22nd November - Upper body (10:04)
Homework #1 Week of 29th November - 3 exercises (16:52)
Homework #1 Week 6th December 2021 - Circuit Training (8:00)
Homework #2 Week of 6th December 2021 - 20 minute circuit (7:13)
Homework week of 28th December 2021 - Just one homework (18:09)
Resistance training Week 5th January - Using Monster sets (23:16)
Interval Homework - Week of 5th January 2022 - 4 exercises, 3 rounds, all different (24:01)
Interval Training Homework - Week of 10th January 2022 - 4 exercises, 3 rounds, all different (24:01)
Circuit Training Homework - 2 to 4 rounds 10th January 2022 (33:30)
Homework Week of 17th January 2022 (24:35)
Resistance training Week 17th January - Using Monster sets (23:16)
Homework Week of 1st February 2022 (24:35)
Homework #2 Week of 1st February 2022 - Total body and endurance (18:27)
Homework #1 Week of 7th February 2022 - Lower body workout (18:54)
Homework #1 Week of 14th February 2022 - Following the class format (29:32)
Homework #2 Week of 14th February 2022 - Strength and Endurance (19:00)
Homework #1 Week 28th February 2022 - Circuit Training (14:41)
Homework #2 Week of 28th February 2022 - Circuit training with warmup and cooldown (9:46)
Homework #1 Week of 21st March 2022 - Low impact (18:51)
Homework #2 Week of 21st March 2022 - Whole body (20:42)
Short HEAT Homework - 13th April 2022 (8:26)
Resistance training Week 13th April 2022 - Using Monster sets (23:16)
Homework Week of 18th April 2022 - (37:28)
Homework #2 Week of 18th April 2022 (18:27)
Homework #1 Week of 25th April 2022 - 20 minute workout (19:00)
Homework #2 Week of 25th April - HIIT training with warm ups (12:47)
Homework #1 Week of 3rd May 2022 (10:27)
Homework #2 Week of 3rd May 2022 (14:01)
Homework #1 Week of 16th May 2022 (12:53)
Homework #2 Week of 16th May 2022 (9:07)
Knee specific homework - 1st June 2022 (19:12)
Homework #2 Week of 1st June 2022 - lower body (7:29)
Homework #1 week of 6th June 2022 - Upper body (6:05)
Homework #2 Week of 6th June 2022 - Lower body (13:41)
Homework #1Week of 20th June 2022 - Body weight practice (14:14)
Homework #2 Week of 20th June 2022 - HIIT training with warm ups (12:47)
Homework #1 Week of 13th July 2022 - One elastic band workout (6:10)
Short Core Homework (10:17)
Homework #1 Week of 18th July 2022 (5:06)
Core Homework week of 18th July 2022 (4:20)
Homework #1 Week of 25th July 2022 - Upper body (18:11)
Homework #2 Week of 25th July 2022 - HIIT training with warm ups (12:47)
Homework #1 Week of 1st August 2022 - Upper body (13:19)
Kettlebell homework - 20 minutes (22:56)
Homework Week of 8th August 2022 - Upper body work (6:05)
Homework #1 week of 15th August 2022 (15:40)
Homework #2 week of 15th August 2022 - Kettlebell workout (17:42)
Homework #1 week of 22nd August 2022Interval training - 4 exercises, 3 rounds, all different (24:01)
Homework #2 Week of 22nd August 2022 - Body weight practice (14:14)
Homework Lower Body Week of 5th September (16:05)
Upper body homework week of 5th September 2022 (6:05)
Upper body homework week of 15th September 2022 (15:58)
Lower Body Homework week of 15th September 2022 (12:17)
Homework #1 Week of 20th September 2022 - Lower body (10:55)
Homework #2 Week of 20th September 2022 - Upper body (10:04)
Homework #2 Week of 10th October 2022 Lower body work (13:15)
Homework #1 Week of 10th October 2022 Upper body work (5:35)
Kettlebell homework (7:16)
Bands Will Travel August 2023 (35:52)

Restorative Yoga and shorter Yoga videos - more specific to body part (eg. shoulders, hips)

Yoga for wrists (27:45)
A Yoga practice for the Pelvic floor (50:58)
Restorative Yoga (78:44)
Restorative Yoga for Ukraine - 20th March 2022 (88:19)

Special video lectures - YouTube, Facebook, Instagram

Facebook Live video Saturday 6th March - Weight Management
Menopause Facebook Video (16:34)
How menopause affects the brain | Lisa Mosconi
Mobility workshop - where I am teaching as a guest instructor
Tracking your workouts
Pelvic floor and Urine leakage

Extra classes - Vipr, Kettlebells, Sandbags, Bands

Anatomy of a kettlebell and beginner exercises
Bells, Bands and Beyond 20th December 2020 (87:59)
Bells, Bands and Beyond 31st January 2021 (85:10)
Vipr class 22nd October 2020 (8:14)
Bells, Bands and Beyond 25th April 2021 (62:21)
Vipr Workout - 18th July 2021 (3:22)
VIPR workout - 29th December 2021 (8:41)
Vipr Workout - 14th January 2022 (6:09)
Bands will travel - June 2022 band homework (12:26)
Short kettlebell flow - June 2022 (7:12)
VIPR workout 30th November 2022 - 4 exercises (4:57)
Stability ball core work 30th November 2022 (5:17)

Kettlebell Fundamentals

Anatomy of a Kettlebell
Article on Kettlebells, buying, chosing and some fundamentals
Foundational moves - basic move and a Carry (4:25)
Kettlebell Deadlift (3:52)
Creating Tension for Kettlebell training (2:40)

Nutritional Content

Navigating hormones - An introduction
Supplements - Adaptogens that may help with symptoms
The main factors contributing to menopausal changes in body mass
How to Break a Sugar addiction
Vegan and Vegetarian Protein sources
Protein portions
Dairy Free Calcium food chart
Vitamin Bs
Sprouting guide
Anti Nutrients-1
soaking seeds and nuts for better absorption

Recipe E-books and single recipes

10 Steps to Female Fat Loss, Hormonal Balance & Healing
Immune Supporting Cook book - Soups and Stews
Immune Supporting Cookbook - Breakfast
Bye Bye Moodswings Workbook
Diet Deceptive Dozen
Hot Flash Relief Cookbook
10 Recipes that impact our health biomarkers
Gut Health and recipes
5 Lunch suggestions
Healthy Snacks and Appetizers

Monthly Challenges

May Challenge - 100 Marches (10:12)
July Challenge - 30 steps everyday with the kettlebell farmer's carry
August Challenge - Protein levels
February Challenge - 25 push-ups each day if possible (0:26)

Pelvic Floor Health

Pelvic Floor as a Bank Account
Pelvic Floor 101
Pelvic Floor Relaxation
Diaphragmatic Breathing
Breathing during exercise
Vulvovaginal Hygiene
Vulva Pelvic Floor 101
Urge Strategies
Leaking with Exercise - the basics
Leakage with Exercise part 1
Leaking with Exercise part 2
Leaking with Exercise part 3
Coffee and the Pelvic floor

The Science - Articles and research on health

Metabolism
Insulin Resistance
Hormonal Balance
Essential oils for Hot Flashes (recipe)
Inflammation fighting foods
Menopause guide
Self-Lymphatic drainage massage guide
Sleep

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