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Instructor-Led Courses

Take a course that’s directed at your personal posture or pain problem.

These courses target specific painful body conditions, postural asymmetries, and activities such as:
  • Lower Back Conditions
  • Rounded Shoulders
  • Painful Feet
  • Knee Alignment
  • Walking & Hiking
  • Sciatic Nerve Pain
  • Core Strength
  • More . . .

 Each Course includes the following:

  • Introductory course video
  • Topic-specific exercise classes with detailed exercise instruction
  • Two and half hours of content which includes classes of various lengths and in different positions

Four courses now available:

  • Pain Free Walking & Hiking
  • Pain Free Lower Back
  • Fixing Rounded Shoulders
  • Building a Strong Core

* A Pro Membership is required to view these courses.
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Hiking Boots


Walking is a basic human movement. Unlike other forms of motion, walking is essential to our everyday lives as a fundamental form of transportation, even if just around the house. And, undoubtedly, walking is the most popular form of exercise! In fact, many of us are trying to reach our daily 10,000 step goal. Regardless of where you live, walking is generally easily accessible. And, if you are lucky enough to live near mountains, the beach, or the desert, you might be able to go hiking regularly. Hiking is essentially walking in nature on trails or paths that may be uneven, loose, rocky, or steep.

Just because walking is familiar and is done consistently, though, that does not mean it is easy! Walking actually requires a complex integration of body systems and structures to be performed correctly.

Unfortunately, many of us have poor walking mechanics that have resulted from previous injuries, pain, or habits. For example, we twist our ankle in our teens and limp because of the pain. We go to rehab until the pain resolves. However, for many of us, the compensatory gait pattern remains. Many miles and years later, this unbalanced walking style can lead to chronic pain.

This course can help if you:

  •     Currently have pain during or after walking or hiking
  •     Would like to gain more strength, balance, and confidence
  •     Want to prevent walking/hiking injuries and pain
  •     Need a new warm-up or cool-down routine
  •     Want to learn a better walking technique


Lower back pain is the most common form of chronic pain. Nearly everyone has had an episode of lower back pain. (I certainly have!) Symptoms can range from a dull ache to spasms that put you in bed for days. 

A misalignment of the spine is usually at the root of many forms of lower back pain. The bones of the spine, the vertebrae, have moved into an orientation that puts additional stress on the spine itself or surrounding soft tissues, nerves, and bones, including the pelvis. 

I have designed the exercises in this course to realign your spine from top to bottom, thereby reducing the stress and pain in your lower back. Besides focusing on the spine, the exercises will also target the front of the body so that your abdominals and hip flexors become balanced with the back muscles.

Additionally, I explore everyday postures and movements, including sitting, standing, and forward bending. I provide guidance on how to do these activities with the least tension. Further, since bending forward can create a sense of fear, I will teach you how to progress gradually so you can slowly work back up to doing this movement. 

In addition to easing the tension in your back, this course also benefits the following conditions:

  • Disc Bulges and Herniations
  • Degenerative Disc Disease
  • Stenosis
  • Spondylitis and Spondylolisthesis
Lumbar spine with close-up of the disc


For many of us, good posture equates to pulling our shoulders back because we don’t want a rounded upper body appearance. Not only are forward shoulders and a curved mid-back unattractive, but they can also be painful and lead to injury.

The shoulders should be the most mobile joint in the body. However, in modern life we reach in front of our bodies for many tasks—computer work, driving, cooking, cycling, and so much more. With all this forward reaching, it is no wonder that nearly everyone has some rounding through their shoulders and mid to upper back. And when the shoulder is misaligned in the joint, it can reduce our range of motion. The issue creates compensations and dysfunctions in other joints and soft tissues.

In this class, I will help you to counteract the compromised postures of daily life by re-educating and re-training your body to be in a stronger, more aligned position. 

In addition to improving rounded shoulder posture, this course will also benefit the following concerns:

  • Frozen shoulder, bursitis, and osteoarthritis
  • Shoulder height differences between the right and left sides
  • Chronic upper trapezius (top of shoulder) and neck tightness
  • Rotator cuff injuries
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Good posture starts at the core. You need a strong, solid center to provide stability and support in order to maintain proper alignment while moving and at rest. 

I have designed this course to combine core alignment with core strength. These two features are interconnected: Alignment is Strength! While doing these exercises, you can be confident that you are building strength the right way, in the right position. 

The breath is a fundamental part of the core. So, at the beginning of this course, I will describe and demonstrate diaphragmatic breathing. Then, we will practice it together. We will continue to emphasize a correct breathing pattern throughout all the routines and workouts.

In this course, you can select from a variety of workout lengthsfrom six to 62 minutes. You can pick from many positions, including standing, staying on the floor, or using a stability ball. I have also included a series of progressions for the popular front and side plank exercise in the course.

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Additional courses will be added over time.

 Join Today To Take One of These Courses!
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 Purchase a membership anytime in May and receive a digital (eBook) copy of my book
Winning the Injury Game!

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