Katelyn Sander

We've got your back

Living Well

back: noun: the rear surface of the human body; verb: give support to or cover in order to protect

Human beings see and speak from the front, and typically face and move in a forward direction. We are naturally stronger on our front side and many of the muscles on our backsides are relatively weak. Consequently, when we exercise, we preferentially rely on – activate – the stronger muscles through the front. 

The muscles through our lats and glutes are massive. These muscles were meant to be strong. But targeting these muscles by selecting “back” and “butt” exercises isn’t necessarily effective. If a muscle isn’t adequately innervated, it won’t fire. It doesn’t care that an exercise is called a “lat pulldown”. If the muscles in the biceps, front of the shoulders, and lower back are the more active muscles, those muscles – instead of your lats, rhomboids, lower traps, and abs – will figure out how to do the move. The strong muscles become bullies and tyrants. They are taking over your body and want to do it all.

So, if choosing the right exercises doesn’t work, then what does?!?! 

Once we figure out how to get a weaker muscle firing, we can start to innervate and activate more and more individual fibers. Since the muscle is beginning to get much stronger, it will have an easier time contributing to more and more of our movements. The really important (and cool) part is once you understand how to get a particular muscle firing, once you experience what you need to think about and do to wake up that muscle, you start to learn how to get it to fire whenever you want. The squat, lunge, step ups that once burned in your quads? You can ask your glutes to take more of the load. Your push-ups? You can actually ask you back and abs to perform the movement for you. It’s really powerful stuff.

It likely takes some patience and time. What it doesn’t require is a gym or fancy equipment. Today I’m going to try and help you get at those sleepy muscles in your back, so check out the Trainer Move of the Day when you get a moment.

Inspiration of the Day

“Going back to the basics strengthens your foundation.” - Unknown

Unorthodox Move of the Day

You will be shocked, amazed, and inspired beyond belief!

Classes of the Day

Happy Monday! We've got TWO classes on tap for you today!


This high energy class will have you moving your whole body. Combining movements that challenge your endurance, strength, and coordination for a tough yet fun class. (All levels)

Recommended equipment: Dumbbells and/or a resistance band

Join Xochil at 8:15am (30 minutes) from your own living room.


Join Penny today for her Total Body Conditioning class! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

Recommended equipment: square pillow to add fun and challenge to your workout.

Join Penny at 12:00pm (30 minutes) from your own living room.


For the days we don't send a morning email, click here to view our weekly schedule, which includes all of the links & passwords you'll need to join our virtual classes.

If you have questions about our virtual classes, please reach out to Lauren.

Trainer Moves of the Day

Join Meg as she takes you through 4 simple movements to activate and strengthen the muscles in your back.


For questions about today’s Trainer Moves, you can connect directly with Meg here.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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