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Are you pre-menopausal or menopausal? If so, this class is specially designed for you! Strength based exercise is an important part of active aging, especially to assist in managing the ups and downs of menopause. Statistics suggest that we can lose half a pound of muscle a year! This loss can impact our metabolism, bone health and balance. Grab a weight, mini ball, and band, and let's build some muscle! Class is for all levels with modifications described throughout.
PNF and Dynamic Stretching
Follow along with Jalisa as she takes you through a lower body PNF (proprioceptive neuromuscular facilitation) stretch routine paired with some dynamic stretches! For more information on PNF stretching make sure to check out our PNF education video before-hand. All stretches can be held for 5-10 seconds, paired with a contraction of the muscle for 5-10 seconds, repeated a total of 3 times. You’ll need a foam roller and a yoga strap (or belt) for this routine.
PNF Stretching for Flexibility
Looking for a fun new way to switch up your stretching and mobility routine? Follow Jalisa as she teaches you the basics of Proprioceptive Neuromuscular Facilitation (PNF) stretching and guides you through a few lower body stretches you can do on your own from home. PNF stretching relies on reflexes and muscle inhibition to produce deeper stretches, to help increase your flexibility. It also is great for increasing muscle activation and blood flow to your tight muscles!
Stretches for Pelvic Tension & Pain
Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.
Stretches for Abdominal and Menstrual Cramps
Do you experience lower abdominal cramping during menstruation? Or do you have pain due to constipation or bowels? Join Jalisa for a stretching routine to help reduce and manage lower abdominal pain. You will need some pillows, a bolster if you have one, and some yoga blocks or books for extra support.
Bone Health Part 3
Join Victoria for Part 3 of our Bone Health Series. This functional class will help you gain strong bones and reduce risk by getting ‘Too Fit to Fracture”. These classes are informed by the Osteoporosis Society of Canada and the Canadian Physiotherapy association (see the link below). For this class you’ll need a chair, a yoga block and a long piece of theraband or resistance tubing https://osteoporosis.ca/exercise-recommendations
Bone Health Part 2
Join Victoria for a functional class to help gain strong bones and reduce risk by getting ‘Too fit to Fracture”. These classes are informed by the Osteoporosis Society of Canada and the Canadian Physiotherapy Association (see link below) For this class you’ll need a chair, bands, 1x12-20lbs weight ( or laundry detergent/ filled backpack). https://osteoporosis.ca/exercise-recommendations/
Bone Health Part 1
Join Victoria for a functional class to help gain strong bones and reduce risk by getting ‘Too fit to Fracture”. These classes are informed by the Osteoporosis society of Canada and the Canadian Physiotherapy Association (link below). For this class you’ll need a chair, bands and 2 x 5 - 8 lbs weights (or other similar weighted household items) https://osteoporosis.ca/exercise-recommendations/