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Workouts On Demand
HIIT, Pilates, Strength, Yoga, & More

26/05/2023

Summer is approaching and I know we are all busy. Instead of doing LIVESTREAMS this summer I’m doing THREE downloadable workouts that drop throughout the summer. Check it out below. LINK in first comment below.

MasterClass #1 - REFORMER / TOWER / CHAIR - 20/20/20
Release Date: Saturday May 27, 2023, 6:00am PST / 9:00am EST
Description: Gain fresh and inspiration movement sequences that flow together! 20 minutes of Reformer, 20 minutes on the Tower, and 20 minutes on the Chair for a complete whole body experience.

MasterClass #2 - REFORMER MOBILITY & STRENGTH
Release Date: Saturday June 17, 2023, 6:00am PST / 9:00am EST
Description: Acclimate it before you work it! Experience movements on the reformer that will nicely increase mobility to the body before performing strength sequences. Get both in this dynamic workout!

MasterClass #3 - REFORMER - LET'S HAVE A BALL
Release Date: Saturday July 15th, 2023, 6:00am PST/ 9:00am EST
Description: Utilize a small 8 inch ball to create dynamic sequences on the reformer. Enhance engagement, create balance challenges, and build endurance with a variety of body positions and challenges.

Vital Pro Summer School Edition includes in EACH download:
* An email on the designated day/time with immediate access to the MasterClass.
* 60 minute master class with Nico Gonzalez.
* PDF detailed handout will be included with each download.
* Every download is yours to keep forever! Download to your personal files.

17/02/2023

Common Shoulder Conditions
Watch LIVE or grab REPLAY
MasterClass coming to you this weekend!
Grab your ticket with the link in first comment below ⬇️

Sunday Feb 19th, 2023
$42

This Vital Lab LIVE session on Sunday February 19th will include:

☑️ 60 minute master class with Brian Richey PLUS 30 minute Q&A.
☑️ The shoulder is called the gateway to the upper extremity for good reason, without a strong and more importantly stable scapula and gleno-humeral joint you can’t efficiently and effectively transfer power through your arms.
☑️ We will discuss the clinical anatomy and pathology for many common shoulder conditions and how to assess, train and finally progress them through exercise. Not only will you come away with many new exercises that you can immediately do with your clients who have shoulder issues but also exercises to help prevent these issues from happening in the first place.
☑️ Equipment being used to demonstrate: Foam roller, therabands, loop bands (or bands tied in a loop), VIPR and a suspension trainer if available. No need to have all equipment for the session.
☑️ PDF detailed handout will be available to you 24 hours prior to the event. You can download the handout and it is yours forever!
☑️ 30 minute follow up Q&A with Brian. Ask your burning questions on the topic at hand.
Join us LIVE on Sunday Feb 19th, 9am PST / 12pm EST, or watch REPLAY anytime you want afterwards. You will receive a follow up email after the LIVE event within 2 hours with the recording of the session.
☑️ Watch it as many times as you wish for the next 90 days!

REGISTET BELOW in comments

02/02/2023

Trainer Tip of the Week
Dealing with workout boredom? Here are two easy tips to help you stay focused on your fitness goals!
🔑 Change the order of your exercises in your workouts and/or change the days you workout.
🔑 Change the amount of weight you lift.

Remember- it is about the small changes that bring big results!

24/01/2023

W T H !!! What The Hormone is Happening?’

Join Educator, Life Coach, Amazing Person Debbie Triplett for this Lecture Presentation.

LIVE or GRAB recording

Sunday Jan 29th, 2023
$42

This Vital Lab LIVE session will include:
60 minute Master Presentation with Debbie Triplett.
✅ Learn how to help your clients as they deal with hormonal changes during perimenopause.
We know our hormones highly effect our bodies and mind, but when, how, what, where and why still seems to be a mystery for women.
✅ Learn the current research that can mitigate symptoms such as hot flashes, fatigue, mood swings, weight gain and more.
From simple solutions to hormone replacement therapy, tune in to learn more about what is happening inside and out to a woman’s body during this hormonal flux. Empower your clients with choices available to improve their quality of life and performance.
✅ PDF detailed handout will be available to you 24 hours prior to the event. Handout will include "pearls of wisdom" from Debbie herself. You can download the handout and it is yours forever!
✅ 30 minute follow up Q&A with Debbie. Ask your burning questions on the topic at hand.
This is a LIVE event on Sunday Jan 29th, 9am PST / 12pm EST, but if you can't make it or want to watch it again -no problem! You will receive a follow up email after the LIVE event within 2 hours with the recording of the session.
✅ Watch it as many times as you wish for the next 90 days!

DETAILS & REGISTRATION link in first comment below

11/01/2023

Trainer Tip Tuesday
S T R E T C H

💥 Standing Leg Cross
💥 Seated Leg Cross
💥 Kneeling Leg Cross
💥 On Your Back Leg Cross

Remember it’s about all the little things you do. No need to make the stretches big. Just go to a slight discomfort. Do something every day that you can mentally check off your “healthy to do list”! Have a great week!

03/01/2023

Trainer Tip Tuesday
HEY HEY Happy 2023!
I’ll be bringing you every Tuesday a little morsel of amazingness to help you along your health & wellness journey.

H Y D R A T I O N
We all KNOW we need to stay hydrated but how well do it?
💥 What - Not just water, but sodium and potassium levels. Drink a mixture that is right for you. For me I love 8 parts water, 2 parts adult pedialyte.
💥 Why - Our body is made up of, at least, 60% water. Proper hydration helps with weight loss, focus, energy levels, and much more.
💥 When - Drink small and often. Create a doable routine and build from there.
💥 How - Carry your favorite water bottle with you all day. Give yourself a reachable goal of how many times you will refill your bottle every day!

Remember it’s about all the little things you do. Do something every day that you can mentally check off your “healthy to do list”! Have a great week!

03/01/2023

Happy 2023! We are starting off the year with this amazing lady - Danica! She will be teaching our first Pro Masterclass of the year called GET GREASED: Spinal Articulation & Reformer!
Join us this Sunday Jan 8th. Details and registration link in first comment below.

13/11/2021

Pilates Pros!

Here is your last opportunity this year to get some great Reformer choreography AND improve on verbal and tactile cues!
Join me for this fun interactive Pro MasterClass this Sunday! All details in link here.

https://nicog.mykajabi.com/e/BAh7BjoWZW1haWxfZGVsaXZlcnlfaWRsKwjfl6oSAQA%3D--56f6bce6e7be2c0febfe40b083be0aa478aa0605?skip_click_tracking=true

08/03/2021

Squat into Walking Plank
✅ Using a wider leg position provides more stability.
✅ Visualize railroad tracks and try to walk the hands on them to work on less shifting side to side.

08/03/2021

Plank Challenge
Twist and dip your hips

03/03/2021

Side Plank Dips + Front Kick
✔️ Great for upper body strength
✔️ Core work like mad
✔️ Nice way to get a whole body movement in.

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4422 Carver Woods Drive Suite 115

45242

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https://www.vitalonlinewellness.com/

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