Focus
Confident Steps: Mindful Movement Flow
Balance & fall prevention
This flow integrates conscious movement with balance challenges, enhancing your confidence in navigating daily life. It's designed to make you feel more agile and connected to your body's capabilities.
View session →Dynamic Core Grounding
Core & pelvic floor
This workout focuses on grounding your core and integrating stability through gentle, dynamic movements. It's designed to build awareness and strength, enhancing your connection to your body's center.
View session →Flow: Gentle Full Body Build
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Lift: Core & Power Focus
Full body strength
Heavy, loaded core work \u2014 bracing under real load rather than endless reps. Builds true trunk strength that transfers to lifting, posture, and bone health. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Radiant Resiliency Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Heavy Lifts: Bone Density & Strength
Heavy compound strength — bone density focus
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Breath & Flow for Hot Flush Cool-Down
Hot-flash recovery
This gentle session guides you through cooling breaths and fluid movements, perfect for finding calm and balance after a hot flush. It's designed to bring ease back to your body and mind, suitable for all energy levels.
View session →Daily 5-Minute Mobility Flow
Mobility & joints
The everyday Ember mobility minimum. Five minutes to open the spine, hips, ankles and shoulders — short enough to do daily, every day.
View session →Joint Nurture: Full Body Flow
Mobility & joints
This gentle session invites mindful movement to nourish every joint, enhancing your range of motion and overall comfort. It's perfect for anyone seeking a smooth, accessible exploration of their body's capabilities.
View session →Bone-Loading Jumps: Starter
Plyometrics & jump training
Short, gentle impact work to send the bone-loading signal your skeleton needs. Low volume, controlled landings, full recovery between sets. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Unwind & Reconnect
Restorative & nervous system reset
This gentle session invites you to slow down and listen to your body, fostering a deep sense of calm. It's perfect for easing into stillness when you feel overstimulated or need a soft landing.
View session →Breath & Body Connection for Sleep
Sleep wind-down
This workout integrates conscious breathing with slow, deliberate movement, fostering a deep mind-body connection. Cultivate inner calm and clarity, preparing your system for a night of rejuvenating sleep.
View session →Steady Walk: Zone 2 Builder
Steady-state cardio (Zone 2)
A 30-minute conversational-pace walk that builds aerobic base and mitochondrial health — RPE 5–6, you can talk in sentences but not sing.
View session →Sprint Intervals: Intro
True sprint interval training (SIT)
An introduction to real sprint intervals — short near-maximum efforts with long, easy recoveries. Bodyweight default; machine swap in the notes. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Sprint Intervals: Builder
True sprint interval training (SIT)
Eight rounds of 30-second max-effort sprints with full recovery. Targets VO2 max and metabolic health — bodyweight default, machine swap noted. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Sprint Intervals: Peak
True sprint interval training (SIT)
Ten all-out sprints with extended recovery — the strongest stimulus for VO2 max, mitochondrial density and bone-protective hormones. Bodyweight default, machine swap noted. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Grounding & Release Flow
Yoga flow
This gentle yoga flow is designed to help you connect with the inherent wisdom of your body during the luteal phase. Expect a nurturing sequence that fosters a sense of calm and release.
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