If you love βMermaid Mojoβ and want more, then youβre about be REALLY happy as you discover more strength and mobility within this new sister routine. Donβt worry, you donβt need a mermaid tail to do this workout, just a soft place on the ground and a couple of small weights. The fresh, lightly loaded […]
Category Archives: Self-Care
Studies that have come out as recently as 2022 through 2024 are showing how vibration plates can assist with lymphatic drainage, build your bones, increase overall muscle tone, and strengthen your pelvic floor. Many of my pelvic floor physical therapist friends use these in their clinics where they have their clients simply sit on them […]
Put your feet up for a few minutes and enjoy this evidence-based routine which is rooted in the pioneering research of Dr. Sinead Dufour. This pattern of breathing and leg positioning was discussed in our podcast about pelvic pain with Dr. Dufour. She was gracious enough to give us permission to film the exercises she […]
here is the first of my very own style of dance aerobics. It’s quite similar to regular aerobics but with more breaks and more dancey-type stuff. As always, my heart is to erase barriers and lies that keep us from moving our amazing bodies. I hope you laugh at me, laugh at yourself, and have a great time!
here is the first of my very own style of dance aerobics. It’s quite similar to regular aerobics but with more breaks and more dancey-type stuff. As always, my heart is to erase barriers and lies that keep us from moving our amazing bodies. I hope you laugh at me, laugh at yourself, and have a great time!
here is the first of my very own style of dance aerobics. It’s quite similar to regular aerobics but with more breaks and more dancey-type stuff. As always, my heart is to erase barriers and lies that keep us from moving our amazing bodies. I hope you laugh at me, laugh at yourself, and have a great time!
Based on βThe Big 6β lymphatic drainage points emphasized by Dr. Perry, this exercise routine offers movements and techniques to strengthen your lymphatic system, lengthen your muscles, and prime your whole body for better fitness response. Plus, thereβs a brilliant move for your Diastasis Recti that will help speed healing in your core! This workout […]
Need some seated motions you can do at meetings, church sermons, zooms, and other classes to keep your blood circulating and your muscles happy without drawing attention to yourself? Watch this video, take some notes, or play it on silent during your next event. Also, be sure to check out its sister routine, βSubtle Standing […]
Need some quiet motions for meetings, church sermons, zooms, and other classes to keep your blood circulating and your muscles happy without drawing attention to yourself? Watch this video, take some notes, or play it on silent during your next event. Also, be sure to check out its sister routine, βSubtle Seated Moves for Meetingsβ […]
Got gas? Get ready to say goodbye to bloated bellies with this sequence of specially ordered movements and poses that will aid digestion and banish the bubbles! This routine starts standing and finishes in a supine, laying down position. The order of movement is important to work with how air wants to rise + the […]
Filmed at the closing of our Winter Conference in 2021, this routine wrapped up the day and helped all of us relax and reward ourselves. Savasana is the yoga term for βcorpse poseβ where youβre laying down, flat and settled, like youβre grey and dead. Except itβs one of the most life-giving poses to me. […]
Perfect for warming up or use as a stand-alone workout, this exercise video will wake up all your fascial tissues and get you ready for more movement. Swinging motions are wonderful for your fascia and your entire lymphatic system. Your fascia is all the connective tissue that holds you together. Fascia encases your muscles, contains […]
This comforting 5-minute routine has just five easy movements that are meant to be done on or in bed at the end of days when youβre feeling tight and tired, want to ward off restless legs or arms, have some extra energy to burn before bed, or you didnβt manage a workout. Youβll love how […]
Stuck in bed? How about a few gentle motions to improve circulation to your muscles? This short routine covers a lot of ground in a short time without raising your heart rate or pushing any limits. Just stay right there in bed and enjoy the movements. If you like this one, you might also like […]
Yβall loved the first one, so we had to make a second edition of this popular 5Γ5 workout with 25 exercises formatted to be done in 5 chunks including a warmup, weights, cardio, and a cool down stretch sesh. Feel free to do it all at once, but you can also βchunk it upβ throughout […]
Your vagus nerve is incredible. Body nerds worldwide are still discovering all that this spinal nerve does as it βwandersβ throughout your body. We know for sure that it can create co-activations of the muscles in the jaw, core, pelvic, and all your diaphragms. If youβre a birth junkie, you likely know about Sphincter Law […]
Some stretches are particularly wise for the heart area. Studies have shown that women with heart disease also tend to have tight chest muscles and difficulty rotating their trunks, so opening the pectorals and improving oblique strength & flexibility is key. This gentle βEβ for easy routine would be perfect after a harder routine or […]
Continuing our Color Series with our brilliant orange focus on the muscles around the hips, this sunny routine shines light on lots of ways to open & extend our hip flexors. They tend to be chronically tight in most people for two reasons: sitting closes the hips, and we are forward-moving creatures who use our […]
Our bodies have been through a lot. We feel all of it physically, not just mentally. While putting together βComforting The Core: Moving Through Miscarriage & Infant Loss,β I studied how people move when grieving, and I began planning the series of intuitive movements for grief that youβll find in this routine. The first half […]
Whether your knees are naughty or not to you, taking them through these gentle ranges of motion before you sleep at night will strengthen the muscles around them and may help with restless legs. This routine starts standing, then seats you, and finishes with you laying downβ¦ perfect for bedtime! Equipment needed: A tennis-ball or […]
Thereβs a mystery in the place between your exhale and inhale. Holding space after your breath out, before your next breath in, offers an opportunity for greater core control. Explore the depths of your exhale in this basic low-pressure fitness routine that takes you through the first 8 level one hypopressives poses as taught by […]
When we polled our fans about the color red, many said βRed is for blood and redemption.β It was also so deep I didnβt know how to use it at first, but then I got inspired when I realized redeem means to rename. We have so many mean words for ourselves, our various body parts, […]
Red is the color of blood. Stretching improves circulation to your tissues by lengthening and opening them. The most effective way to stretch your muscles is to lengthen them while also loading them, and the muscles of your pelvic floor are the same! Letβs breathe and stretch some space into your whole body! By clicking […]
The breathβ¦ Will I ever run out of ways to teach it? For sure not before this Color Series is done, because there are different ways to breathe for different places in your body, and colors match up with all of it! Since red is the color of your deep reproductive area, we explore breathing […]
Pranayama is the Yoga term for the formal practice of breath control. Because purple is associated with the crown and headspace, this colorβs breathing patterns are designed to increase blood flow to the mind, cranium and face. Click here to visit the entire Purple Color Series all in one place.Β No equipment needed. By clicking play […]
If youβre feeling chunky and needing fitness in smaller chunks, this workout offers 5 portions of 5 exercises each that can be done in 5 minutes per chunk β similar to our 5Γ5 challenge course β but all in one routine that is designed to be easily chunked apart. With a variety of weight work […]
Learn a flowing routine of exercises to soothe, stretch and strengthen your lower back so that your soreness goes away for good! When my husband was suffering with a sore lower back, I lovingly designed this comforting routine for him to strengthen, stabilize, and stretch his unhappy spots in gentle ways. Turns out he has […]
As the premier provider of workouts for Diastasis Recti since 2010, here at Fit2B we work hard to stay at the forefront of of the fitness industry when it comes to progressively loading your abs. You want to get stronger stomach muscles, and we want to help… but we can’t keep doing it the same […]
Find a comfortable place to sit, stand or lay down on your back while you learn how to connect to your core with different cues. Youβll be trying many different cues that youβll hear in your future Fit2B workouts. While Beth teaches from a seated position, you are encouraged to test the core cues she […]
According to the Mayo Clinic, Post–traumatic stress disorder (PTSD) is a mental health condition that’s triggered by a terrifying event β either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event. Psychology Today has reported multiple studies and research endeavors proving that exercise […]
I love baths, especially ones containing about 4-6 cups of epsom salts. I also enjoy stretching. Many moons ago, I figured out that I could fit quite a few stretches into bathtubs big and small. Weβre already warmed up. Weβre already relaxed. Why not grab a leg and ungrip some muscles? Of course, I keep […]
Is exercising regularly challenging for you due to chronic pain and low energy? Are you trying to workout with sickness like Hashimotos, endometriosis, lupus/SLE, thyroid imbalance, MS, adrenal fatigue, SPD, or another condition that means mainstream workouts could leave you exhausted for days? The gentle, progressive approach to fitness that I teach here on Fit2B […]
Beth is back with a whole new set of releases and stretches for your scalines and other muscles which support the head and neck. If you love our original Neck Routine but have always craved more, youβll enjoy this second installment for sure. If you have a premium membership, you also have access to our […]
ThisΒ routine can be usedΒ with any willing partner. When my daughter went through a MAJOR growth spurt and started complaining of sore muscles, I did some research. I felt like I could seeΒ her body fold into itself β knees not wanting to straighten, shoulders rounding β as her bones literally grew faster than her muscles and […]
Sometimes we only have 5 minutes {or less}Β Enter this brilliant series of Fit2B routines that weβve put together on this page because our members find it easier to do βjust one moreβ this wayΒ πΒ 5 Minute Arms 5 Minute Back Attack 5 Minute Booty Burn With A Band 5 Minute Calves 5 Minute Cozy […]
When your shoulders are bound up tight, that tension carries over to our neck, jaw, chest, core… it’s no fun! So let’s relax and release our deltoid {shoulder} muscles during this delightful set of moves that I’ve been using almost daily to keep my own clavicles out of my ears! This routine would go nicely […]
Think about it: Even as grownups, we donβt just hop in bed, shut off the lights and fall asleep. We chat with our mate, read a book, maybe watch a short show, write in a journal, and take a while to get our own wiggles out.Β Children are no different, and actually they have so much […]
What’s a person to do when getting outside for a walk just isn’t happening? While walking in one spot isn’t the same as going for a real walk because there’s no propulsion or hip rotation, a workout like this has many benefits. Adding this fun variety ofΒ arm motions to a simple “march in place” can […]
Relaxing + Foam Rolling = Rollaxing! Get it? We crack ourselves up over here, but seriously, this will become a bedtime favorite for many of you. Basically, Beth walks you through what she does on the foam roller at night while her hubs reads to their children. Foam rolling can be painful and very NOT […]
If you can see various props with new eyes, then youβll gain a fresh perspective on playful movement. Playing with your foam roller {or similar objects} provides further avenues to safely get more action into each of your days. In this short video containing some unique foam roller exercises, you will learn how to use […]
Stretching via pulling or reaching is one way to lengthen tight muscles, while relaxing into restorative positions where no βworkβ must be done β only releasing β is a whole different approach. This valuable method is useful to all fitness levels and abilities. For this βroutineβ you will need to find a quiet place where […]
Having trouble falling asleep? Need to get away from your day for a few minutes? This routine is your solution to stress. Iβve heard it said that laying on the floor is a primal way to reconnect to your body because thatβs where we all start with movement as babies: on the floor, figuring out […]
Oh the neckβ¦ how small it seems, yet how important is itβs role? Very! If the muscles in your neck are tight they cause headaches and pull the rest of you out of alignment. If youβre out of alignment, your neck will be tight. Itβs a vicious circle, and one that we here at Fit2B […]
Now an official part of our F5 series, this fantastic stretching routine introduces Guest Instructor Kelly Dean, licensed physical therapist and owner of The Tummy Team, as she joins Fit2B Studio to share how itβs not always about flexing and βworkingβ a muscle back into shape; itβs also about lengthening the tight muscles that are […]
βDo you have any stretches for βthat time of the monthβ to help me with cramping?β That thread on our private member forum on Facebook got my wheels turning, and after doing some research and thinking about what Iβve always naturally done with my own body to release tension, I designed this routine to help […]
This therapeutic routine is gentle butΒ also a thorough workout of the entire body. It starts in a standing position and then transitions you to the floor with safe queues. The routine starts and finishes with some deep spiritual connection imagery that will leave you centered and peaceful. By clicking play and watching any video on […]
Perfect for bedtime or a mid-day quiet time, Bethany will help you find a comfortable position while she uses beautiful mental imagery to calm and relax your body, mind and spirit. Think of this as a mental workout, rather than a physical one. And remember that keeping your mind in shape is a major component […]
This surprisingly intense routine is one of our longest on Fit2B Studio, but you might not even realize that you are working out! The subtle transitions and deep core focus will sneak up on you, so that by the time you are relaxing and breathing deeply at the end, you will only feelβ¦ peaceful. This […]