A well rounded workout will include aligning the body as well as recovery so muscles can be pushed safely encouraging transformation. If you don’t have time to spend over an hour in the gym, see if you can break your daily movement up throughout the day or mix up the type of workouts you do from day to day.

Below is a sample sequence for a 75 minute workout.



Taking time to align the body head to toe will ensure better strength workouts allowing muscles to push to the max! A wall is a great place to align the spine with hips and shoulders serving as resistance and awareness of body position.





Pushing the body in a safe way with proper alignment is the key to transformation! Using your own body for weight bearing exercises can push the body to new levels! Some great weight bearing exercises are: Push-ups, pull-ups,tricep dips, walking lunges, wall squats. See where you are today and on more reps every day!







Workout bands add resistance which will increase range of motion allowing for flexibility creating sleek muscles. Executed with the right form and precision will also get the heart rate up! Try light, medium, and heavy resistance to mix up your workouts and challenge the body! Also great for travel workouts!


Recovery Stretch

15 minutes

Your body will thank you for taking time to recover with yoga postures, assisted stretching or rolling out with a foam roller, tiger tail or tennis ball. Adding recovery exercises to your workout routine will allow you to workout more and feel better!











Get your DAILY DOSE!


DSC03941Many people tell me they prefer to take a break from workouts and goals this time of year and “start up again in the new year”. The reason? Time. Too much temptation with parties and festivities.

While working out with a trainer 2-3 days a week is great, my clients get MORE results if they workout on their own consistently 10-15 minutes a day. Daily spurts of exercise  set the precedent of health for the day, boost the metabolism, increase energy and mood.

Of course the right combination of exercises is very important as well, which is where  I come in! I love designing customized 10 minute workout spurts to meet each individuals goals. Many are surprised at how efficiently you can work the body when you carve out the time to do so!

Below is a sample custom workout focusing on alignment targeting the glutes and core. For more information on designing your DAILY DOSE workout email : rebekahmarcano@yahoo.com