Happy Monday HYPOXONAUT TRIBE!

Here is our HYPOXIX WEEK! Over the course of this week, I will challenge you with 3 short activities each day to optimize your brain, breath, and body! The Morning Core + Posture Videos are short and sweet with the intention of improving posture and nervous system function for the whole day. Each day, we alternate between total body strength and core strength, before ending the week with some Cognition Cardio (inspired by my passion to improve brain function with exercise, by combining reactive, short-term memory, and balance skills all into one routine...my former career as a Broadway professional dancer may or may not have an influence on this one!) FRIDAY DANCE PARTY!

1. MORNING CORE + POSTURE: Set up your core, posture, and nervous system for the whole day

2. MID-DAY OR AFTER WORK, LEVEL 3 WORKOUT: [30 minute total body] PLEASE SEE SPECIAL NOTE BELOW ON HOW TO MODIFY LEVEL OF BREATHOGRAPHY IF YOU ARE NOT ADVANCED IN THE BREATH, BUT ARE FOLLOWING THIS ADVANCED CLASS!

3. PRE-BED MOBILITY: [enhance your sleep by combining stretching with Breathography]

SPECIAL NOTE ON BREATH: If you are NOT advanced in the Breathography levels, but are advanced in the movement with the ATLANTIC series, please move to LOW NASAL breathing during the time that I say retain the breath in these videos. Simply keeping the Ab-Ribbon loose with deep core muscles highly engaged during this period of time will continue to increase your CO2 Tolerance and condition your deep core muscles. You only add the Breath Retentions for increased challenge on your deep core, oxygen efficiency, and CO2 Tolerance when you are able to perform it with the following rules:

1. your face stays relaxed
2. your movement quality does not suffer
3. you are able to move to fairly quiet nasal breathing quickly after the retention [between 5-15 seconds].

If you are ready for this added "end of breath" progressions, WONDERFUL, as there are so many benefits! If not, keep it simple, and meet yourself where you are at. We want to stress the body just enough for adaptations, minimum effective dose and nothing more!