https://www.kiaraburns.com/blog daily 0.75 2025-04-30 https://www.kiaraburns.com/blog/non-profit-organizations-amp-community-wellness monthly 0.5 2025-04-30 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/ed8c97af-ccc7-4bb0-b482-0b3eee08600d/2.png BLOG - Building Strength in Community — Beyond the Gym - The Last Prisoner Project Founded in 2019, LPP is a nonprofit organization dedicated to cannabis criminal justice reform out of the belief that if anyone is able to profit and build wealth in the legal cannabis industry, those individuals must also work to release and rebuild the lives of those who have suffered from cannabis criminalization. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1620788426872-1KM4Z1XMU6O34GNZEXT0/Featured-Edited-2020-06-29T114004.722-1.png BLOG - Building Strength in Community — Beyond the Gym - Calvin Tucker - @blacknoah1 Calvin Tucker is an animal advocate located in Bessemer, Alabama who works tirelessly to create homes and voices for the voiceless animals of Alabama and beyond. To date, Calvin has trapped over 600 cats, feeds over 90 feral cats daily, TNR’s and has found homes for 123 cats, 28 dogs, and 2 alpacas. Click on the image to see his feature in The Dodo. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1617856394960-4YPC3ZBCS5IUE9BOR9Y6/B1BC4561-D7D0-4DC8-8580-0B947C5134D7_1_105_c.jpeg BLOG - Building Strength in Community — Beyond the Gym - Womankind Founded in 1982, Womankind works with survivors of gender-based domestic violence to build a path towards healing. Formerly New York Asian Women’s Center, they specifically work with Asian immigrant women experiencing domestic violence by providing resources and information in 18+ Asian languages and dialects and offer a 24/7 multilingual helpline. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612646772231-IF8HBLT7SQS72GPGU3WX/unnamed.jpg BLOG - Building Strength in Community — Beyond the Gym - Ocean Conservancy A nonprofit environmental advocacy group based in Washington, D.C. The organization seeks to promote healthy and diverse ocean ecosystems, prevent marine pollution, climate change and advocates against practices that threaten oceanic and human life. An Instagram Live workout was held on 2/17/2021 to raise money! https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/7f9b810e-b306-4561-b91a-35b7253143be/womensalzheimer.jpg BLOG - Building Strength in Community — Beyond the Gym - The Women’s Alzheimer’s Movement and The Alzheimer’s Association Leading organization dedicated to women and Alzheimer’s, exploring why two-thirds of Alzheimer’s cases are in women. It funds research and raises awareness about brain health and preventing Alzheimer’s. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1603572378594-H6WIFTLG52720ECVGE8P/Armenian+Flag.jpg BLOG - Building Strength in Community — Beyond the Gym - Armenia Fund Founded in 1994 in Los Angeles, it has provided over $120 million in help worldwide to the people of Armenia and Karabagh through humanitarian aid and infrastructure development. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600716967963-SO0D8G9HOP786QAITMH4/Farm+Sanctuary.jpg BLOG - Building Strength in Community — Beyond the Gym - Sanctuary at Soledad & Farm Sanctuary These organizations’ missions involve fighting the disastrous effects of animal agriculture on animals, the environment, social justice, and public health through rescue, education, and advocacy in addition to providing forever homes to thousands of animals. https://www.kiaraburns.com/blog/chatting-parkinsons-disease- monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/f9ea4bcd-00ce-41fe-8ae6-a387a7fe1eca/IMG_5171+2.JPG BLOG - Chatting Parkinson’s Disease, Exercise & My Dad ❤️ https://www.kiaraburns.com/blog/genspace-dont-call-it-a-senior-center monthly 0.5 2024-07-26 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/03ff61d9-e278-4403-9cc1-7d060079a784/Screenshot+2024-07-25+at+10.22.30+AM.png BLOG - “GenSpace Don’t Call It A Senior Center” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kiaraburns.com/blog/new-older-adult-senior-beginner-workouts-now-on-my-youtube-channel monthly 0.5 2023-09-18 https://www.kiaraburns.com/blog/talking-barre-as-a-pregnancy-safe-workout monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1694638169770-IZ5LCD6ICI5SPY4NYVTS/image-asset.jpeg BLOG - Talking Barre As A Pregnancy Safe Workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kiaraburns.com/blog/reimaging-aging-in-a-society-obsessed-with-time-passing monthly 0.5 2023-09-18 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/0ff4fe55-7054-49ed-9424-4f2489165a89/000002940001.png BLOG - A Space to Reimagine Aging - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/685ecf06-2d02-47e2-8af3-c6682ba80c20/000002940005.png BLOG - A Space to Reimagine Aging - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/95c4d471-3f65-4f83-b64d-b3222f3dd697/000002880004.png BLOG - A Space to Reimagine Aging - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/ac4d1391-7330-4c9d-a109-ab07f875bfd2/000002990003.png BLOG - A Space to Reimagine Aging - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kiaraburns.com/blog/21-minute-full-body-workout-for-older-adults monthly 0.5 2023-09-18 https://www.kiaraburns.com/blog/pj1opsxtvocuy5gz3ux3ui0kllor2z monthly 0.5 2023-01-04 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/c6330491-a166-4403-b61c-a408625d52b1/DSCF9262.jpg BLOG - Voyage LA Magazine Interview - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kiaraburns.com/blog/jyt5h94svqzgnxwocjrqe5e9i9b1ca monthly 0.5 2023-09-18 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/bddd73bf-172c-467e-b165-d548d2e28d14/24D0466D-235E-401F-8F55-C29EA9BBB06B_1_105_c.jpeg BLOG - Gift Guide - Rose Merch You can shop sweatshirts, sweatpants, ballcaps, and my last round of tie dye crewneck sweatshirts HERE. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/e7ad3cb7-7233-4803-a313-e76a551acc83/Screenshot+2022-12-05+at+3.11.38+PM.png BLOG - Gift Guide - Electric & Rose Electric & Rose is named after two iconic streets in the heart of our Venice Beach neighborhood. Designed and handmade in Los Angeles, they are inspired by their neighborhood’s off-beat combination of beachy yet urban tones and daring spirit Use code ‘KIARABURNS20’ for 20% off your purchase. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/6dcf9359-19ea-4e8f-b30e-2d1a38d2f8c1/Screenshot+2022-12-05+at+4.42.13+PM.png BLOG - Gift Guide - Sol Los Angeles Sol Angeles is designed with a low maintenance approach to refined living. Known for their exceptional ability to enjoy the good times, the Sol Angeles family embraces an optimistic and inclusive spirit, which it channels into each garment they design. Sample sale in LA on December 8th from 1-5 pm. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/9bc02a74-bdc6-4896-b617-2ab029c3824e/red%2Bwine%2Bbottle%2Bdog%2Bbookshelf.jpg BLOG - Gift Guide - The Vice Wine A Napa Valley luxury wine brand made in small batches and run by family. Every bottle is certified organic, biodynamic, sustainable, and vegan. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/f6caad08-0fa9-457f-a39d-7c1cd51e228d/Screenshot+2022-12-05+at+4.38.22+PM.png BLOG - Gift Guide - Greyston Bakery Options for gluten free and vegan individuals, Greyston Bakery creates scrumptious brownies and blondies that can be for your everyday or gifting purposes! They are committed to hiring bakers with an innovative open hiring policy that provides meaningful employment to those who have experienced barriers to employment. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1a2f1d89-1da1-46b5-98dd-8543e939f343/Bala+Bangles.jpeg BLOG - Gift Guide - Bala Beautiful and functional fitness equipment that is made to last! I use the 1 lb wrist weights in many videos on the platform. Use code ‘KIARABURNS10’ for 10% off your purchase. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/aefb8c60-6019-418f-82d8-04612c548f92/C0EB5DD9-4494-450C-AB71-537A6539070A_1_105_c.jpeg BLOG - Gift Guide - Yoga Strong The most beautiful, supportive, durable, and easy to wash yoga mat I have ever owned! AAPI owned and operated. Ships directly to you. Use code ‘KIARA20’ for 20% off your purchase. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/93198e5e-ef07-4623-ac1e-66bf96c9e699/IMG_3052.jpeg BLOG - Gift Guide - Love vs Design A Utah-based stationery company that has utilized its love of color, passion for pattern, and talented team of designers to create a custom line of removable wallpapers and murals. My fitness studio walls were done through Love vs Design! https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/68ead78a-e82a-4dab-b02b-5b8d7e27c380/Screenshot+2022-12-05+at+2.15.08+PM.png BLOG - Gift Guide - Stoked Designs Handmade sewing creations by Peter Hardy out of Narberth, PA. Contact the artist with custom piece requests via his Instagram @stoked_designs. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/ad084e17-0983-45f1-94ce-508795507547/Mattia.png BLOG - Gift Guide - Mattia Zucchelli UK based digital artist whose visual workflow is inspired by sound synthesis. Mattia incorporates many disciplines to use as tools in his generative visual artwork. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/5761f156-e9c6-4d7a-b04a-025d1a1ad5ad/Screenshot+2022-12-05+at+2.53.14+PM.png BLOG - Gift Guide - Pasadena Based Myofascial Release Specialist Julio Diaz Los Angeles based Sports Massage Therapist with a focus on Deep Tissue and Myofascial Release. Julio Diaz is an accomplished long distance runner who completed the Rio del Lago 100 Mile Endurance Run in 2018. Contact Julio via Instagram. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/ce8287f2-2929-41f8-b8ac-d5dacf1429aa/Screenshot+2022-12-05+at+3.08.52+PM.png BLOG - Gift Guide - LA Based Masseuse and Flexologist Nayra Frota Nayra Frota is a LA based masseuse and flexologist. As a past-professional dancer, she approaches her work from an anatomical perspective and commits herself to helping people with longevity and enabling max performance. Contact Nayra by email at nayradfrota@gmail.com. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/e833d6cf-d88d-4a89-9cdc-14d363369185/Screenshot+2022-12-05+at+2.41.37+PM.png BLOG - Gift Guide - LA Based Flexologist Jorge Ramos Jorge Ramos is a professional dancer and stretch therapist based in Los Angeles. His sessions include mindfulness language and anatomy driven cues to help his clients improve mobility and flexible. Contact Jorge by email at jlrmvmnt@gmail.com. https://www.kiaraburns.com/blog/peel-and-stick-wallpaper monthly 0.5 2022-05-03 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/a6f82ad8-e291-4b75-aad5-ee2cb4ef1468/IMG_3122.jpeg BLOG - Peel and Stick Wallpaper - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kiaraburns.com/blog/6g46j82oq0vi43a7ucm9ndyorpfrpu monthly 0.5 2022-03-14 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/4e09a656-3db3-43aa-b744-7c4ddfd0aac3/DSCF9566.jpg BLOG - My Favorite Tie Dye Activewear - Electric and Rose is a woman founded ethical apparel brand based in Venice, CA. They hand tie dye each of their pieces like I do with my sweatshirts and the quality is incredible! I discovered them while searching through an online sample sale and I could not be more excited! Electric and Rose Use code ‘KIARABURNS20’ for 20% off of their site! https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/dd99e1ac-a9ff-4388-874d-32a534a07a27/DSCF9573.jpg BLOG - My Favorite Tie Dye Activewear - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.kiaraburns.com/blog/nutritious-banana-bread monthly 0.5 2021-06-01 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1622575254732-2M1905TJDN22KOHIWAZO/Nutritious+Banana+Bread BLOG - Nutritious Almond Flour Banana Bread - Ingredients 3 very ripe medium bananas, mashed 3 eggs 3 tablespoons unsweetened almond milk 1 teaspoon vanilla extract 2 ½ cups packed blanched fine almond flour (I use Bob's Red MIll) ½ cup flaxseed meal 1 teaspoon cinnamon 1 teaspoon baking soda ½ teaspoon salt https://www.kiaraburns.com/blog/yummy-berry-smoothie monthly 0.5 2021-02-15 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1613420092856-V1BUQD0EIBE5BTYJMK3W/IMG_3752.jpeg BLOG - Yummy Berry Smoothie - Ingredients (use what you’ve got and get creative and know that I don’t normally measure anything whoops): Almond Milk - 1 cup 1/2 Cup Frozen Raspberries 1/2 Cup Frozen Blueberries 1/4 Cup Fresh Strawberries 1 Banana 2 Handfuls of Spinach 3 tablespoons of Flaxseed Meal Dash of Cinnamon https://www.kiaraburns.com/blog/prop-guide monthly 0.5 2022-05-03 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612208194390-5QHJYN4SWDS624LMS652/kiki-5.jpeg BLOG - Prop Guide - Wrist and ankle weights are an easy way to intensify ANY kind of workout. There are numerous companies that you can purchase them from and they all double as both wrist and ankle weights. I am partial to 1 or 1.5 lb weights! Bala also offers other incredible functional fitness accessories and are generally always in stock! Use code ‘KIARABURNS10’ for 10% off your order! https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1610827447593-X08I77G0CS7HSAEALFZR/workout+resistance+bands BLOG - Prop Guide - Resistance bands are a wonderful way to strengthen your muscles in a shorter amount of time and are cost effective. They come as a set with different strengths no matter where you purchase them from https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1610828550512-T86JOLKW5CI11BTYZVLB/light+dumbbells+workout BLOG - Prop Guide - You could offer up a kidney right now and it would still be difficult to purchase dumbbells because of the pandemic. However, if you find them for a reasonable price, I suggest purchasing a set of 3 lbs, 5 lbs, 8 lbs, and/or 10 lbs based on the workouts on my platform. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1610827507562-PHHWXCBE9VE8GDX3QSSX/foam+roller+athlete+recovery BLOG - Prop Guide - You have countless options when it comes to shopping for foam rollers. I use my foam roller to roll out and perform ab exercises on it . If you have the space, I suggest investing in a longer, smooth foam roller so you can lay your entire spine on it, but if you are in a smaller space like I am in LA then grab a shorter one and spend some time giving your muscles that welcome release. *I have a foam rolling series under Stretch and Recovery you can check out! https://www.kiaraburns.com/blog/lemon-basil-salmon monthly 0.5 2021-01-09 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1610151423934-S407D525QKMO0BMLO3HJ/basil+lemon+marinade BLOG - Lemon Basil Salmon - Ingredients 2-lb salmon fillet, about 1-inch thick Zest of 1 large lemon Juice from half of the lemon 2 tablespoons freshly chopped basil leaves 1 teaspoon garlic powder 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1 tablespoon extra virgin olive oil, plus extra for your pan https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1610151544406-OYFGAAA0PZRIUSGETCLU/raw+salmon+on+sheet+pan+basil+lemon BLOG - Lemon Basil Salmon - Instructions Preheat your oven to 375 degrees Fahrenheit. Grease a large sheet pan with olive oil and set aside. Use paper towels to pat dry the salmon fillet ensuring that extra moisture is removed. Place salmon on sheet pan. In a small bowl, stir together all of the remaining ingredients until they are combined. Evenly spread the mixture on top of the salmon. Roast for 10 minutes in your preheated oven and then switch your oven to broil for 5 minutes, or until the top is nicely browned. Remove from heat right away and top with freshly sliced lemons. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1610151859835-N24DTC1PM99SHOHUS6FO/lemon+basil+salmon BLOG - Lemon Basil Salmon - Enjoy! https://www.kiaraburns.com/blog/booty monthly 0.5 2020-12-19 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1607630466979-LTAOXDFQIO48QFK0XI2Z/peach+booty+workout BLOG - Booty - Let’s talk booty. Asses have gotten a lot of hype in the last few years and I’d like to say as a collective we are absolutely thrilled about it… https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1608405088034-HQOS343GQJ0GEW7BX2LA/squat+dumbbells+booty+gains BLOG - Booty - Hold your dumbbells at your shoulders, you can always opt to use one dumbbell, bring your feet slightly wider than hip width distance. Drive your hips back bending at your knees and ankles as you reach a squat position with your chin and your chest lifted. Drive through your heels as you extend your legs and come back to a standing position with your glutes and hamstrings engaged. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1608405224913-PLF1UMPCVO9OHBLRBJVN/curtsy+lunge+dumbbell+booty+gains BLOG - Booty - Stand with your feet hip width apart in parallel. Draw a semicircle with your foot that is stepping back until it crosses behind your supporting foot. Lunge down deeply hovering your back knee off the floor. Drive through your front heel, slowly return to standing position and repeat on the other side. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1608405283623-OB2388U2TVPLYV13A6O6/deadlift+woman+lifting+weights BLOG - Booty - Start standing with your feet parallel in hip width position. Draw your shoulder blades together, start to hinge from your hips and let your dumbbells trace down along your thighs. Stop about halfway down and drive through your glutes and hamstrings to stand as your straighten your legs. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1608405397344-VVJJ116L632ENWWX3XNT/weighted+glute+bridges+fit+woman BLOG - Booty - *optional single leg glute bridges as a more advanced option Plant your feet parallel hip width apart and drive through your heels as you squeeze your glutes and activate your hamstrings. https://www.kiaraburns.com/blog/holiday-gift-guide monthly 0.5 2020-11-24 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606161373549-Y2FYA0Z3DD0MI2XY4KON/PLATEFIT+vibration+studio+workout+powerplate+jpg BLOG - Holiday Gift Guide PLATEFIT Woman-run transformative vibration studio based in Los Angeles, CA. PLATEFIT’s merch shop has everything from Bala Bangle ankle/wrist weights to dumbbells, candles, sweatshirts and more. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606145157504-OLB0DQQKMWMYUZ8R1MOF/colorful+art+shoes.jpg BLOG - Holiday Gift Guide MACKENZIE MURRAY A Chicago based female graphic designer, illustrator, and printmaker. Prints that come to life not only on canvas but beer cans, human skin in the form of tattoos, and wine bottles. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606158470507-SQT3XKCKWHNKHOP0E88U/gyre+black+and+white+generative+visual+artwork BLOG - Holiday Gift Guide Mattia Zucchelli UK based digital artist whose visual workflow is inspired by sound synthesis. Mattia incorporates many disciplines to use as tools in his generative visual artwork. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606144740075-MEAJ8AH6ETX5VGF1LBFO/female%2Blips%2Bon%2Bcanvas.jpg BLOG - Holiday Gift Guide The Londyn Shop Handmade embroidered canvases and essential oils in this online aromatherapy and decor boutique. Run out of Los Angeles, CA. The company is a woman-run, black owned business. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606142347536-NH733ZJM2UTW7YRGQT3S/soy+wax+candle+sampler+vegan+non+toxic.jpg BLOG - Holiday Gift Guide Pretty Honest Candles Handmade, non toxic, vegan, and clean burning candles homemade in North Carolina. The company is a woman-run, black owned business. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606143496749-7P7JPNL1X52UX62PUQOZ/red+wine+bottle+dog+bookshelf.jpg BLOG - Holiday Gift Guide The Vice Wine A Napa Valley luxury wine brand made in small batches and run by family. Every bottle is certified organic, biodynamic, sustainable, and vegan. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606146726809-7I6ZEEXOQ0CROFXF3GRB/Bouqs.jpg BLOG - Holiday Gift Guide *Bouqs Although not small or locally based, this delivery flower company is farm-direct, transparent sourcing, which means partnering with farmers who use sustainable growing practices like minimizing waste and recycling water, and their stems are absolutely beautiful every time. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606144394304-UHRL3DI02SE712UQVPNS/pretty+woman+gold+jewelry.jpg BLOG - Holiday Gift Guide Marrin Costello Woman-run collection, wholesale, and custom jewelry company. Socially responsible, attainable luxury that is designed locally in Los Angeles and sourced globally. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606146453871-6NP5OPSG9PSIORL31OKT/models+makeup+elf+cosmetics.jpg BLOG - Holiday Gift Guide *Elf Cosmetics Although not small or locally based, Elf Cosmetics is 100% vegan and cruelty-free makeup company that is as affordable as it gets when it comes to makeup. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606164648015-3V59D498VU796C89PO3E/vegan+focus+gum BLOG - Holiday Gift Guide Neuro Gum Functional gum and mints to energize, calm, and focus you in the moment. Vegan, aspartame-free, sugar-free, and gluten-free. Ships directly to you. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606161270003-Z40XN6JLBCA56HMB2JRE/18119556_10206637933025978_7586049808318257761_n.jpg BLOG - Holiday Gift Guide Julio Diaz - Instagram @sportsmt.julio Los Angeles based Sports Massage Therapist with a focus on Deep Tissue and Myofascial Release. Julio is an accomplished long distance runner who completed the Rio del Lago 100 Mile Endurance Run in 2018. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1606143985272-4IU6M3GBYYPCFMKLY6FG/family+run+boutique+camo+sweater BLOG - Holiday Gift Guide Snappy Gator Family-run boutique with locations in Fairfield and Wilton, CT. Specializing in women’s clothing trends, accessories, and gifts. https://www.kiaraburns.com/blog/turmeric-tea monthly 0.5 2020-11-17 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1605552422957-JWDFYSW8FFJEDIYPL8RH/turmeric+tea+teacup+lemon BLOG - Turmeric Tea Tonic - Ingredients Turmeric 1 tbsp fresh grated turmeric Ginger 1 tbsp fresh grated Lemon 1 lemon juiced Cayenne Pepper 1 pinch Cracked Black Pepper 1 pinch (helps with the bioavailability of the turmeric) Apple Cider Vinegar 1-2 tablespoons (optional) Water 3 cups filtered water https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1605552595150-RHHP7WB98EZ8FE782QUQ/batch+of+turmeric+tea+wooden+spoon BLOG - Turmeric Tea Tonic In a small saucepan, add turmeric, giner, lemon juice, leftover lemon rind, cayenne pepper, and filtered water. Bring to a simmer over medium heat for 3 minutes and then turn off the heat. Set a small strainer over serving glasses or a jug. If the tonic is too potent, feel free to dilute it with warm water. Store the leftovers in the fridge for 2-3 days. Reheat on the stovetop until it is warm. What is a tonic? A tonic is a healing beverage of substance that leads to a feeling of well-being or vigor. I drink a small teacup of this tonic every single morning or at night before bed and I absolutely love it. Turmeric has antioxidants and anti-inflammatory effects. Ginger is a natural anti-inflammatory and antioxidant that is known to aid digestion and can relieve nausea. Lemon is naturally detoxifying, is high in Vitamin C which boosts the immune system, and helps with digestion. Cayenne pepper stimulates circulation, boosts metabolism, and naturally relieves pain. https://www.kiaraburns.com/blog/why-heavy-weight-training-wont-make-you-bulk-up monthly 0.5 2023-09-18 https://www.kiaraburns.com/blog/foam-rolling-series monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172408735-MH0IN978T8SGJ40Z0IZ1/IMG_1141.jpeg BLOG - Foam Rolling Series - Place your hands under your shoulders with your fingertips facing forward and the foam roller just above the back of your ankle. Lift your body off of the floor and start to roll up on the foam roller until you reach just under your knee and then roll back the opposite way. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172084940-D299DMXKD7A77MBQ17X6/IMG_1137.jpeg BLOG - Foam Rolling Series - Come to one forearm and place the foam roller right below the top of your hip with your top leg crossed over and flat on the floor. Gently start to roll on the foam roller until it reaches just above your knee and then back in the opposite direction. *your IT bands (iliotibial bands) run along the outside of the thigh from the pelvis to the tibia. They are an important stabilizing structure for the lateral part of the knee as the joint flexes and extends. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172158462-G9WWGIJPFB8YO14P1BN6/IMG_1139.jpeg BLOG - Foam Rolling Series - Come to your forearms and place the foam roller right below your hip flexor. Brace your weight in your forearms as you maneuver yourself forward and back allowing the foam roller to come right above the knee and back up towards your hip flexor. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172247398-SKY8YZY1ZW5UY1NDJM7J/IMG_1152.jpeg BLOG - Foam Rolling Series - Come to your forearms and place your inner thigh on the foam roller as it lays vertically to your body. Press your weight into the foam roller as you roll up high towards your groin and then back down to right above your knee. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172304987-1D2PWC3QR6HXJPO68SSY/IMG_1142.jpeg BLOG - Foam Rolling Series - Sit your booty on the foam roller, place your hands behind you and cross one ankle over your opposite thigh with your foot flexed. Start to roll forward and back on the foam roller as you explore leaning to one side and the other to reach all around your glutes. *your glutes are made up of your gluteus maximus, gluteus medius, and gluteus minimus. When working through a figure four stretch, foot flexion helps to stabilize your knees. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172361776-OM7N3LTOXCDX72Q1I67I/IMG_1139.jpeg BLOG - Foam Rolling Series - Come to your forearms and place the foam roller at the crease of your hips in the front of your body. Start to roll back and forth about a 4-5 inch range *your hip flexors are a group of muscles near the top of your thighs that are largely responsible for moving your low body. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172514561-RNMUZXSCZSJEYG5X625O/IMG_1148.jpeg BLOG - Foam Rolling Series - To help improve posture and mobility in your spine, start with your lumbar spine and take your time in rolling upwards towards your cervical spine. Press both of your feet down into the floor for support but feel free to press into one foot more firmly to focus in on a certain area. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601172851085-LECPRMI5HVCIK9IZN2GX/IMG_1145.jpeg BLOG - Foam Rolling Series - Place the foam roller underneath your scapula (shoulder blades) with your hands behind your head and your elbows wide. Release your head back slowly and then draw your abdominals towards your spine as you curl your chin back to your chest. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601173012834-552XGDPN0KW4GGYGLE3M/IMG_1143.jpeg BLOG - Foam Rolling Series - Place the foam roller like a pillow at the base of your neck with your hands actively pressing into the floor. Take your time in turning your head from one side to the other providing a gentle massage. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1601173276840-CLSF2HVP5WF4I21ZFRNF/IMG_1155.jpeg BLOG - Foam Rolling Series - Start with the foam roller underneath your armpit and massage your latissimus dorsi (the broadest muscles in your back). Allow that to lead into the massage of your triceps, biceps, and deltoids. https://www.kiaraburns.com/blog/how-to-alleviate-pain-associated-with-herniated-discs monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600029628525-MSVN9PXT3BPOQBYWECNY/IMG_0873.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - *Seated or standing Gently drop your ear to your shoulder and pause, slowly move through center to the other side https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600029759661-R1AH8KT60MVP74ZRAHG1/image-asset.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Gently lower your chin to your chest and pause. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030007278-L62AR40CZN2R3SR7DLQU/IMG_0876.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Move through center and gaze up at the sky. Try not to crunch in the back of your neck. Think about lengthening through the crown of your head. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030200384-NMI0E81UTHR26F8MOJQJ/IMG_0881.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - *Seated or standing Standing or seated in a chair, extend one leg in front of you and flex your foot. Hinge slightly forward at your waist with a long spine until you feel a stretch all the way up the back of your leg. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030264306-V5I6LZPAY32MUVBX41EL/IMG_0882.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Begin in a four point kneel, drop your head, round your spine, and gaze at your thighs. Think about reaching from the center of your spine up to the sky. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030329696-EEX2DHJY3L3205QULNO3/IMG_0885.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Drop your belly to the floor, arch your spine, open across your chest. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030419692-XY7Y5WFR3FECTX8AETC0/IMG_0887.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Lay on your back, draw your knees into your chest, curl your chin to your chest until you find a comfortable stretch through your low to mid back. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030465673-WHBMM2H8A52AYUDV79X0/IMG_0888.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Lay on your back, draw one knee into your chest and extend the other leg on the floor. Breathe into the stretch and gently switch to the other side. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030507429-E3Z9JKSOQHNW909OYAAD/IMG_0896.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Lay on your back and extend your Right leg up to the sky with a flexed foot, externally rotate your leg, place your ankle over your Left thigh, reach for behind your Left thigh and draw your legs close to you. Think about unraveling the ends of your spine along the mat. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030574796-CLCKZ8SFJ6FN3L8C2PDO/IMG_0899.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Start with your feet hip width apart in parallel, reach your Right arm up to the sky, place your Left hand on your hip, draw your Right elbow to your Right knee and then release back down. Complete 10 reps each side. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030637315-7CQZGUNZO9PGEXH9IVDQ/IMG_0893.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Begin in a four point kneel with your hands under your shoulders, your knees under your hips, and a soft bend in your elbows. Flex your Right foot and press your leg up at a 90 degree angle keeping your hips and shoulders square to the floor and then lower your leg back down. Complete 10 reps on each side. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030677276-L999YALZM338JFDQVY70/IMG_0894.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - In your same four point kneel, flex your Right foot, squeeze your outer glutes, and lift your leg out to the right keeping your hips and shoulders square to the floor. Complete 10 reps on each side. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030836178-H56XR6U21YQ3SZKVB0DN/IMG_0901.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - In your four point kneel, extend your Right leg behind you, flex your foot, then reach your Left arm straight out by your ear, hold, and then lower back down to your starting position. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030918251-429KU76XLQJ2DB537I1U/IMG_0891.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Lay on your back, bring your legs to a tabletop position (90 degree angle), flex your feet, extend your arms overhead in line with your shoulders. Lower your R leg down to hover a few inches above the floor and at the same time reach your opposite Left arm overhead. Draw your navel down to your spine as you press your lower back into the floor and return to your starting position. Alternate sides. Complete 10 reps. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600030970648-YTZ67PGL5C0UIL6S7WDA/IMG_0902.jpeg BLOG - How to Alleviate Pain Associated with Herniated Discs - Lay flat on your back with your feet flat on the floor, about parallel hip width distance apart. Extend your arms long by your sides and actively press your palms into the floor. Drive your heels into the floor as you squeeze your hamstrings and glutes and press up into a hip bridge and then slowly lower yourself down back to your starting position. Complete 10 reps. https://www.kiaraburns.com/blog/2019/3/11/zrmanja-falls-croatia-f3exm-766lk monthly 0.5 2020-08-21 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1597976050141-P3FXTM75T014I0ABMH7K/IMG_0321.jpeg BLOG - Almond-Oat Cinnamon Pancakes Ingredients ½ cup Old Fashioned oats (use gluten-free if needed) ½ cup almond flour ½ cup original unsweetened almond milk 2 eggs 2 teaspoons coconut sugar or brown sugar (optional) 1 teaspoon baking powder ¾ teaspoon ground cinnamon ⅛ teaspoon salt Oil for cooking https://www.kiaraburns.com/blog/2019/3/11/monmouth-glacier-ak-sy7cd-lgm3y monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1598230257652-MJPGKA55N4SSM5CARA8V/IMG_0579.jpeg BLOG - Let’s Talk Recovery - I sat down with my Sports Massage Therapist, Julio Diaz, after an hour long session where he went to TOWN on my biceps and upper back, and we chatted about the basics of mobility and recovery. Fun fact, you’ll see some of the bruising that is very common after sports massages in a number of my workout videos. https://www.kiaraburns.com/blog/2019/3/11/haauknee-slabs-az-sntak-h6k6x monthly 0.5 2020-09-23 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1597977649228-STUL3EQKTB1EHYK3AZIO/Brekkie.jpeg BLOG - Let’s Eat - What I eat in a day: 10 am “Breakfast” - Banana 12:30 pm Lunch - Scrambled eggs with olive oil, salt and pepper, an apple, a grapefruit, and a handful of carrots Snack - Overnight oats with almond milk, flax seeds, a scoop of protein powder, cinnamon, and raspberries 7 pm Dinner - Homemade pesto pasta with fresh tomatoes, a side of cucumbers and a red pepper Dessert - Dark chocolate covered almonds and a dairy free Trader Joe’s popsicle (or two or three) Late Night Snack - Frozen fruit https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1597968120203-A868HZJYQM4AZODQ36QM/AE318570-ED4E-414A-B901-F64CD265670A.jpeg BLOG - Let’s Eat https://www.kiaraburns.com/blog/2019/3/11/echo-range-mx-2rxcs-6swc3 monthly 0.5 2020-08-24 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1597978084584-HFAKCLR5DAPWMDQBRMWZ/image-asset.jpeg BLOG - Vegan Pesto Pasta - Ingredients 1 cup fresh basil, packed 1 cup fresh arugula, packed 2 fresh roma tomatoes ½ lemon, lemon juice 2 cloves of peeled garlic 1 tsp pepper 2 tsps kosher salt 1 ¼ cup of almond meal 1 lb spaghetti ⅓ cup pasta water Roasted Carrots 1 large bag of carrots 2 cloves of peeled garlic Olive oil Salt Pepper https://www.kiaraburns.com/home daily 1.0 2026-04-01 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/32246192-340b-4902-ad75-dd6d76a713e5/4E06E73C-1DA8-4F11-BC61-EB51E8AFC5E5_1_105_c.jpeg Home - Burns All-Access For movers who want to feel strong, capable, and connected to their bodies A complete blend of strength, Pilates, barre, and mobility On-demand workouts + weekly livestream classes Train anytime, anywhere https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/5e8aa986-ae02-43c6-920c-8858a17492b4/%235+Portrait+3rd+generation+iPad+Pro.png Home - Burns Gold A free community initiative for older adults and mindful movers Removing barriers so more people can move, feel better, and live fuller lives Seated + standing strength, balance, mobility, and mindful movement Join weekly livestreams + explore the on-demand library https://www.kiaraburns.com/about daily 0.75 2026-03-25 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/2fd77459-5057-4891-9f3d-21ec35603c83/DSCF9563.jpg ABOUT ponytail rose athlete training jeans https://www.kiaraburns.com/contact daily 0.75 2025-04-29 https://www.kiaraburns.com/olderadults daily 0.75 2026-04-01 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg OLDER ADULTS https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/49fa1ac5-415e-4577-92d6-c2e2f84ea89b/2025-06-13+10.03.12.jpeg OLDER ADULTS https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/97a30f56-4d36-449c-81af-75caf26025f8/IMG_6253.jpeg OLDER ADULTS https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/b22d323b-e8cf-49a9-bc61-5e3a63edc18b/IMG_4577.jpeg OLDER ADULTS https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/44dc1c5b-8e33-492e-a54a-0d923ad0a568/DSC00319.JPG OLDER ADULTS https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/fc0ae430-7dbc-47ae-80d7-3345e0e0796c/340C3D89-1C34-4CE8-B5A1-9CFBCEC426A2_1_105_c.jpeg https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/7e1a5580-eecb-44f6-93e0-25f63dc1ac44/B9829A60-D6B1-4BE1-82C1-72FD4B7CC3D9_1_105_c.jpeg https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/b78dab04-b2f2-49d4-863c-fb2c2b339ba7/2C82C44C-26E7-4058-9099-9BB954FCB322_1_105_c.jpeg https://www.kiaraburns.com/themethod daily 0.75 2024-09-23 https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/800ce531-7ef7-412b-b948-abb77bb03ab0/kb714-82.jpg THE METHOD - Older Adults and Seniors. 55-85+ Workouts designed for older adults, seniors, and beginners that build strength, cardiovascular endurance, bone density, and majorly improve your mood! I am passionate about reimagining aging in a society where the focus is on fighting the time that’s passing rather than embracing it. The quality of our lives matters and movement can enhance that quality exponentially. Access these workouts for free on my YouTube channel! https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612643363493-KG2NIIF2K5XU4P210OO4/kiki-30.jpg THE METHOD - Gentle Mobility. Various beginner movement classes and flows with an emphasis on form and basic kinesiology principles. Encouraged use of modifications for those with sensitivities. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612205396816-ER7TSCH91SGPZGABWCV5/high+leg+dancer+form THE METHOD - Bodyweight. Bodyweight exercises with the optional use of ankle and wrist weights to increase intensity. Exercise can heighten brain sensitivity for the hormones serotonin and norepinephrine that relieve the feelings of depression. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612643533101-FPVGIFKAD0AN3PA2264B/full+body+stretch+athletic+woman THE METHOD - Full Body. Movement classes and flows that work the entire kinetic chain head to toe increasing the production of endorphins. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612679319586-YJ6UTIDWUQ7W6H1U5N1Q/kiki-49+2.jpeg THE METHOD - Dance Cardio. Energetic movement classes designed to get your heart rate up, your blood flowing, with the freedom to express yourself and feed your spirit. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612643574836-27DUEJ1RG4YQA8L9Y6BT/athletic+woman+booty+workout THE METHOD - Booty Flows aimed at strengthening and toning your glutes, adductors, and hip flexors which can help improve the overall function of your pelvic girdle, posture and muscle imbalances. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612642176307-JVPUDKXPKW80DU41WRIE/ballet+position+ankle+weights THE METHOD - Barre & Pilates. I started my fitness career at Pure Barre and went on to lead barre and sculpt classes at private barre studios and concept fitness clubs throughout Los Angeles. Barre and pilates classes pull from ballet to strength training techniques using rhythm and light weight work. They are wonderful low impact practices that develop foundational strength throughout your entire body to support your day to day life and prevent injury. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1600440841638-DD5QA4RO89OHH53NE480/beautiful+pregnant+woman+pregnancy+safe+exercise THE METHOD - Prenatal. Pregnancy movement and exercises that can aid in the ease of labor and breath care for before birth. There are anatomical changes and fetal requirements during pregnancy that require modifications, which are emphasized in these flows specifically. *You should always consult your physician or health care specialist before performing any of the exercises in this program especially if you have any recurring physical conditions and/or if you are pregnant, postnatal, nursing, or elderly. The instruction presented here and in these videos is not intended as a substitute for medics advice. https://images.squarespace-cdn.com/content/v1/5f2d75fe1c31e21f0a0b074f/1612643884455-DM98XCPC2QYZX41R7D99/kiki-51.jpeg THE METHOD - Postnatal. Pregnancy movement and breath care for after birth. Your body was asked to bear significantly more weight as your belly grew during your pregnancy, and that weight had a significant impact on your spine, back, and abdominal area. Strengthening these areas and the surrounding ones helps to alleviate pain and discomfort once you are cleared to begin exercising by your physician or health care specialist. *You should always consult your physician or health care specialist before performing any of the exercises in this program especially if you have any recurring physical conditions and/or if you are pregnant, postnatal, nursing, or elderly. 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