Back to Basics is where you begin if you just joined us. It is also where you return if you have been here for a while. It is a ten minute workout one day and then a tip/hack/daily challenge the next day. The challenge is 14 days: there are 7 days/videos in the challenge but you need to run through the whole challenge twice to really have the fundamentals concrete in your mind and feel the change. Here, you learn the fundamental elements. Your focus is on muscle movement, positioning and engagement and getting that down so that as we add other layers to it, the fundamentals become second nature. Basics are so important. I come back to them all the time. Each workout will also start to reprogram your shoulders and hips to stay in place natural and counter the impact that stress has physically in your body. We will move, sweat, tone and progress together. Please keep in mind, your work here is a practice and not a performance. Let go of fear, judgment, all the "I can't believe I am so x, y, z now" and just begin. Back to Basics also means resetting your body internally. So, as you start this program, we are launching a hydration/internal system reset as well. You will start be beginning your day first with a glass of water. Finally, this is very straight forward program and you ALL can do this! I promise.

This under a minute quick training is AMAZING and a super easy way to tone your abs fast. It can be done anywhere you are laying down as long as you have a pillow or rolled up blanket under your head. Do this EVERY MORNING during this series even when you don't have time for the 10 minute workout. Follow it up with a glass of water and you are ready to begin the day in a healthy place. xo

Do this one... it is truly a deep and educational focus. Fundamentals.

It is so easy to start the day with a promise to fill your cup, give a little to yourself and then just simply be in workout clothes all day (Am I Right?) But, for you all, there is science that shows that exercise, even the smallest amount, is critical on a cellular level for your overall, long term and short term health. This takes 20 seconds or 50 if you add on day #2 Back to Basics. Enjoy! Let us know how you are progressing! We cheer you ALL on EVERY DAY, multiple times. xo Sarah

You mamas spend a good deal of time sitting. Not only is sitting and waiting difficult, but it has real impact to your posture, air flow and overall core strength. An analysis of 13 studies on the long term effects of extended sitting times (over 8 hours a day without exercise) showed increase blood pressure, compromised posture, slower metabolism and other adverse impacts. Counteracting this is, of course, exercise as well as using your time sitting wisely. This 10 minute workout focuses on fundamentals and shows you how to use your time wisely to prevent and/or counteract the negative impacts. The moves build upon the floor work "approaches" to engaging your core and disengaging your shoulders and apply them to sitting. Enjoy, mamas! xo

Shoulder Relaxing, Chest Opening, Core Relaxing and all in under 2 minutes. Enjoy! xo,

Putting it all together for this one: Engaging the core before you move and releasing between reps by thinking of a corset by both pulling the muscles in towards each other and then back towards your spine; Deepening the core a little more on the return as you reverse the movement; Dropping the shoulder blades down the back and away from the ears while you move your body both releasing the nerves that are fried and tight from holding tension Breathe. Always. When it becomes too much just take a moment to breath. As much as filling you own cup, the silent space it creates for just a moment, the releasing of "everything" for just a sec might bring up stuff, try to remember, you can also make this not that deep and just let yourself enjoy a be. Filling Up Your Own Cup is driven by science not selfishness. We are grateful for you. xo and CONGRATS!!!