New Video – {Pre-Run} Activation Routine

Join me for a quick but effective FULL 10 minute activation routine, using a band and foam roller! This session is great before a run (easy, long and/or interval) as well as before a hike, walk, cycle session, swim, or heavy lift. I hope you’re up enjoy this dynamic, functional movement prep session! Don’t forget to hit {Post-Run} Rejuvenation Session after, too!


New Video- Glutes & Core!

Join me for a 25 minute functional Glute & Core workout! I use a kettlebell for two exercises and a step bench or chair for one exercise. Equipment is optional but may enhance your workout. This session is dedicated to the loving memory of “Papa” Don Grubb, who we recently lost to Covid-19 complications. Be sure to consult a physician before beginning any exercise regimen!


New Video- Functional Strength for Endurance Athletes

Join me for a fantastic workout geared towards endurance athletes! Equipment is optional, but may enhance your session. The primary goal of this workout is to improve function and balance while strengthening the glutes, core, and upper body muscles specific to endurance athletes. This session is appropriate for all levels, just choose your weights wisely if you use them! If you’re not an endurance athlete, I invite you to give it a try anyways, as the movements we do reflect activities of daily life and may reduce your risk of injury. Lastly, if you want a full 40 minute workout, simply start the session over. Enjoy!


New Workout – Holiday “Burn” # 4: Stretching!

The holidays (and life/working out in general) can be VERY stressful; it is important to slow down and mindfully connect with our bodies. This session specifically targets flexibility and mobility in all joints and muscles. I’m excited for you to try it! Enjoy this session daily or once a week, but the more you do it the better your flexibility will get! 🙂 Cheers! You will need a towel and a chair or table for today’s workout.


New Workout – Holiday Burner #3: Medicine Ball

Hey guys! Let’s keep it moving (literally) this holiday season with simple but effective core-based workout. I’ll do the entire workout, as usual, with you and provide options for all levels. I loved the way I felt after this core-focused -but-still-total-body session! I used a 10# ball, but feel free to modify and adapt based on what you have and where your fitness is. Cheers!


New Workout Video- Holiday Burn #2: Kettlebell

Join me for a 25-minute total body kettlebell workout! I recommend using a light to moderate bell (#5-#20) This session includes single leg, single arm, and multiplanar movements, put together to improve motor function, balance, coordination, mobility, and muscular endurance. I hope you find this a simple but effective session during the busy holidays!


New Workout Video – Holiday Burner #1: Bodyweight

Welcome to the first of a new series: Holiday Burners! The holidays can be busy and stressful, so I designed a session that can be done in a pinch with minimal equipment. 25 minutes – including a warm up, functional bodyweight main set, and cool down stretch. There’s options for all levels, so I’m excited for you to give it a try! Stay tuned for weekly sessions to keep you on track this holiday season.



New Workout Video: Ankles, Knees, and Hips – Stability, Flexibility & Mobility

This workout starts with a basic balance test (Stork) that you can use to track your imbalances, and weekly progress! This session is a fantastic injury prevention and prehab routine, as it incorporates stability, flexibility, and mobility in all three planes of movement. Work to build a solid foundation from the bottom up, inside out all in just under 30 minutes. Complete 2-3 times a week for best results.


Core & More! Workout Video

Join me for a creative, functional movement session! This bodyweight workout is the product of a Kawaoka Coaching’s philosophy: Listen to your body & Train sustainably. Work from the bottom to the top, focusing on stability, flexibility, and mobility while incorporating core movements. Improve your strength from the inside out, the deepest layers to the most superficial, to improve your function. Enjoy!