Fall Back to Fitness Pledge


Hip pain relief one exercise no one talks about for your inner thighs

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The Big Fitness Pledge Bodyweight Workout 1 (25 mins)

Video taken from the channel: The Big Fitness Pledge by BoxFit: Steve Wilmot PT



Video taken from the channel: Natalie Barbu

Fall Back into Fitness Pledge. Whether you’ve fallen off the wagon with your regular workouts, you’re plateauing or you’re ready to start exercising this fall, this five-day fitness plan may be just want you need to start getting results. Pledge today to get started on Monday. Day four of the Fall Back into Fitness Event is circuit training. Circuit training refers to a series of resistance training exercises performed in a circuit fashion, with little to no rest in between.

FALL BACK INTO FITNESS > Fall Back Into Fitness Pledge >. Welcome to the first day of our Fall Back into Fitness Event! Today’s workout video is all about total-body strength training. What you’ll need: Dumbbells A heavier set for larger muscle groups (legs, chest and back) A lighter set for the arms, shoulders and upper back Sturdy chair The chair will help target your major. For the third day of the Fall Back into Fitness, we’re doing higher-intensity interval training and standing core work that targets the major muscles of the core, including the abdominals, lower back and glutes..

In the workout video, I’ll take you through a higher-intensity interval session that can be done in a small space using just a sturdy chair. With our Fall Back Into Fitness Challenge, we’ll layout the path to help you get on the right path towards your fitness goals. It’s not a fad diet that will leave you starving.

It’s not some bootcamp where everyone will be doing the same exercises. It’s a complete fitness makeover, where my entire team will focus on YOU & help you get. Fall is upon us and it’s time to add fitness back into your routine! We are super excited to announce our upcoming Fall Fitness Challenge at Champion PT and Performance.

Our past challenges at #TeamChampion have all been a blast, but with your help this challenge could be even better!If you’re out of shape to begin with, just getting into shape and you stop, most of these adaptations aren’t in place yet, so you’ll go back to ground zero relatively quickly. Fall is home to some great TV. Each week you might have a date with a certain TV show, but you can turn that TV date into a fitness date as well.

Complete a bodyweight strength circuit while you watch a 30-minute program or use the commercials to blast away calories with quick cardio intervals. The fitness leader. The hardest part is waking up. The hardest part is walking out the front door. The Healthy Way of Life Company.

The last real gym! The only bad workout is no workout. The Price of Excellence is discipline. The quickest way to a top shape.

Too fit to quit. Transforming ordinary into extraordinary. Turn Fat into FIT! Use it or. Fall back into fitness with this simple, FREE, 5-day-a-week, 30 minutes a day, workout program.

Repeat it for as many weeks as you like to rebuild your habit.

List of related literature:

You might think it just another false pledge delivered to you from the world of health and fitness, a story that will lead you down the same road of unfulfilled promises and disappointing results.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010
from that point, it would become harder and harder to continue with the practice of keeping up the exercising routine, and I would begin to make excuses to myself for skipping a session with promises like, “I will make it up in the next session or add one in the morning before work during the week.”

“The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process” by Thomas M. Sterner
from The Practicing Mind: Developing Focus and Discipline in Your Life Master Any Skill or Challenge by Learning to Love the Process
by Thomas M. Sterner
New World Library, 2012

Pledge anew to be a real stickler to the rules, at least until your weight starts dropping again.

“The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!” by Connie Guttersen
from The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!
by Connie Guttersen
Meredith Books, 2005

The individualism in the gym proposition is endorsed by the experience itself.

“Breakfast with Socrates: An Extraordinary (Philosophical) Journey Through Your Ordinary Day” by Robert Rowland Smith
from Breakfast with Socrates: An Extraordinary (Philosophical) Journey Through Your Ordinary Day
by Robert Rowland Smith
Free Press, 2010

For example, you might want to improve hip mobility to be able to do a deep squat, have the upper-body strength to complete 20 pushups in a row, or improve your aerobic conditioning in order to reduce the amount of time it takes to get your breath back after a really hard exercise interval.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The take-home message is that you must always respect fatigue if you are to gain fitness.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Fitness Concepts A preconditioning period may be necessary before you begin a new exercise program, particularly if you have previously been inactive.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Despite knowing the benefits, and how I’d feel once I made exercise a routine again, I kept a well-worn list of excuses to de-prioritize fitness.

“Tiny Buddha: Simple Wisdom for Life's Hard Questions” by Lori Deschene
from Tiny Buddha: Simple Wisdom for Life’s Hard Questions
by Lori Deschene
Mango Media, 2017

For example, make a measurable goal be to perform the Life Plan Basic Health Workout at least three times per week, with the goal of adding another day in two weeks before moving on to the Fitness Workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

After a workout, your body needs to recover from the demands of physical activity; to aid this process, ACSM recommends a cool-down of 5 to 10 minutes after a vigorous workout.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • I would try workouts on the internet. Try Unflexal. This website seems like you would have luck getting some potential. Good luck on your bodybuilding.

  • I had so much pain there, after running and I had pain for a while, after doing this stretch it was almost completely gone! Thank you!

  • This is really interesting I just started to spontaneously move into this position myself through instincts and feeling my body…thanks broke the nuances and advice about how to manipulate in this position.

  • This exercise is it good for the martial arts especially you get to little a certain age it’s hard to kick please let me know thank you

  • Ive never seen this stretch but just watching it I can see it must be super effective because I’m always doing sciatica/hip stretches

  • how did i just find you? love you and your channel already! you have such a postive vibe and given me motivation to wake up early tomorrow to exercise! xxxx

  • hey! Natalie! I’m a new subscriber to ur channel do u mind giving me a shout out in ur next video!?
    By d way I #love all ur videos! They relate so well to my life! PS, I’m also an engineering student����

  • Wow, I have to say ur video is so so nice even for me (I’m a Chinese btw), well u know as a Chinese student, so much study pressure, but can learn a lot from ur video that’s cool, well I mean, yep just thanks for ur video, I gonna be an honest subscriber.

  • If you want an alternative to tracking water I use an app called Plant Nanny. Every time you drink water you are “watering the plant” and it will remind you throughout the day. It also gives you the motivation to drink water because you want to grow the cute plant because if you don’t drink water it will die lol

  • I have lost 40 pounds since August and I couldn’t agree with you more on all your tips! Eating clean and treating your body right can be life changing. Love your videos! Keep up the great content��

  • You’re one of the reasons I started feeling more motivated to work out! I began the Kayla sweat program and am really liking it so far. I love your fitness videos!

  • I’m a PT and I prefer teaching a modified version first, “the butterfly” lying supine. I feel the frog is a more advanced stretch. Most of my clients do not have the overall flexibility or control of the lumbar spine to safely and correctly perform this stretch initially.

  • I used to have really bad stomach pains and once I completely cut out soda out of my diet I felt so much better! Definitely not a tip that isn’t preached enough!

  • You are so beautiful ���� and I loved this video, it really is motivating. I agree with you in everything you said in the video, but mostly the cute workout outfit!! ☺️☺️ I get so happy and it does motivate me to go to the gym because I want to show it off ��

  • Hi Natalie! This was much needed! I honestly feel like I’m lazy to get to the gym so I force myself, I fluctuate and it really sucks. Thanks for the tips! ��

  • MEN..listen to what he’s saying, do NOT try to force the stretch or like he calls it “trying to rip the muscle apart”. That’s what I did and after a while I ended up with an inguinal hernia.

  • Just one of my hips feel stuck when I do this position like it needs to pop what does that mean is there something else o can do for that

  • Thanks for this stretch Matt. I find with my feet out it aggravates an old injury in lower back (as does horse stance which is kinda similar), but ardha chandrasana gives decent relief from general hip tightness. What are your thoughts about this stretch, as it seems quite unusual and I wouldn’t want to unwittingly aggravate something.

  • Hi Matt, It’s my left hip, abductor, knee & even ankle sometimes. I do Barre & yoga & power walk. The frog felt great. If’s common for one side to be the problem, right?

  • It’s like a yoga stretch,I do on my bed but on my back then pull up my feet flat together n hold..my whole lumbar very sore..also core..

  • I knew it. I was thinking about doing this. You’re body will tell you what it needs. Glad I came across this video. Confirms what I needed to do.

  • Do a what’s on my iPad video. Do you have an iPhone also? Do a what’s on my iPhone! Can you also do at home workouts? Thanks! You’re awesome.

  • Use to do the frog in 30s 40s 50s. I had a Jane Fonda exercise book. Now I’m mid 60s been battling physical body problems from sitting and knee injury past 1 1/2 yrs. Much improvement. Getting in the floor presents problems especially getting up. Do you have another inner thigh groin tightness exercises

  • I’m subscribing BECAUSE you said the magic phrase; “ToTRAIN your muscles.” Much thanks! Going to give you a try! I’m wondering if you can help with old, abused and collapsing women’s FEET? After 50 years, mine are a mess! Bunion has caused metatarsal angulation so severe to lateral direction, that I suffered a STRESS FRACTURE in 3’rd metatarsal! Also the transverse arch is completely collapsed! Can’t find any help! Are YOU MY SAVIOR??? Thanks ��

  • when I do this or try the back of my inner leg and like directly under my butt start to cramp up like that v section next to groin is very stiff

  • Yeah my problem is when I eat certain foods I want some kind of sweet drink. That’s why it is hard for me to cut out out soda. I hate sparkling water so do you have any alternatives for that?

  • Thank you for posting this. I generally do not suffer from hip pain but would like to increase my flexibility in the side-split direction. I feel especially restricted in my hips. However, when I try to do exercises like the one you demonstrate, or other hip opening exercises/stretches, I feel pain in my outer hips a day or two after for instance if I squat to pick something up I frequently feel a sharp pain in my outer hips. I am not sure if I push too hard or what the problem is – do you have any comments or suggestion?

  • Last 25 plus years I’ve had the most horrendous pains in my body especially the cervical spine, high hip, sciatica, sore ribs, pelvic misalignment, lower back pain…Over the years I’ve been to various physios and massage therapists, even though I mentioned my pelvuc misalignment no one dealt with the severe tightness in my inner thigh muscles…I came upon the frog pose and Psoas by mistake while looking for exercises to relieve the tightness…I’ve been working on opening my hip and pelvic area for the last 3 years, or now I’m making small changes no thnx to the professional practitioners ��….

  • Pretty sure this has just released my trapped nerve ive had all damn week, i can now cat and cow pose aswell as pigeon after doing this so thanks very much ��

  • The hip is such a complex structure, can you explain what type of pain (and where) this stretch alleviates? And how this helps with that. Thank you for the content you put up

  • Just a bit confused. First you tell us we definitely don’t want to do an anterior tilt, then you tell us that when we’re comfortable to “explore” different positions.
    Isn’t that how people usually end up hurting themselves?

  • Thanks so much for this! I’m on Sweat too and have been sick all week and hating having to miss workouts. I am feeling so much harder better now! Great video!

  • ahh I loved this! these tips are so practical. but girl be careful w yoga! the poses are worship to certain gods and cannot invite would spirits into your life!

  • I have lower back pain since 9 years. Pain goes in both legs, mostly in right leg. My MRI says that Disc bulges are seen at L4/5 and L5/SI levels indenting the thecal sac without any nerve root compression.
    Minimal marrow edema is seen in the subchondral portion of right sacral ala. Will This exercises help to reduce pain?

  • Is there anything you can do for hip pain that results from a shallow acetabulum? My teen daughter has a right that foot turns out a bit and causes a lot of knee hip pain when she runs regularly. Doctors say she’ll eventually need a hip replacement. I’m just wondering if there are exercises that will at least buy her some time. Love you videos!

  • I got a hip impingment and u help me lot..that combine with a chiro is just perfect �� thx so much to take time for us out there who active and suffer.caroline

  • Exercise and stretching is the cure for everything…I have hip dysplasia with my knees being affected too..I started getting a lot more active even running and I have no pain and am stronger than ever!! Forget rest and pain pills..just exercise…move your body ����

  • Excellent information Sir.. I’m from india. Need your helpful recommendations please on my issue. I’m counting on you ��

    Current Situation as on Today 29 Jan 2020:-

    Symptom:Radiating pain in left leg upon bending and doing left leg raise in standing/sitting/lying positions. Discomfort in long sitting. Intermittent radiating pain in walking.

    MRI Report:-“ Posterior and left foraminal disc protrusion at L5/S1 level compressing thesal sac, both S1 traversing nerve roots (L>R) and causing moderate compromise of bilateral recess and existing nerve roots (L>R). Mild disc bulge seen at L3-4 and L4-5 level indenting thesal sac. No nerve root compression. Endplate schmorl’s nodes are seen at L3-4 and L4-5 level. Thesal sac area L5/S1 100 sq.mm.”


    Very stiff thigh muscles from childhood, little back pain from age 12.

    At age 24 (Year 2009) pulled Left thigh muscle while lifting heavy weight. It was diagnosed as sciatica pain, managed two years somehow in pain but used to limp.

    Then took an MRI at age 27 ( Year 2012), it showed:-

    “ L5-S1 intervertebral disc shows diffuse posterior bulge with posterocentral and left paracentral extrusion showing mild caudal migration compressing the left traversing nerve roots. Mild indentation of the right traversing and bilateral exiting nerve root is also noted at same level with resultant thecal sac area of 100 sq.mm”

    Doctor suggested five exercises. Did them and some yoga regularly and got relieved from pain in one year. I was 110 kg (5:9 height) lost weight and became 70kg. This also helped I think. Also left smoking and alcohol. Then two times it relapsed, but got okay with some rest. From past 2-3 years no radiating pain in leg.

    From past one year Jan 2019 started junk food, non veg and alcohol every Saturday and once in a week smoking. Then became 84 kg weight slightly overweight.

    In Dec end 2019 I went for a meditation course, it had long sitting meditations. On one morning did early morning yoga and meditation and developed slight rightness in lower back and left hips. Then Next whole day was sitting cross legged and in night pain was very severe, very tight lower back muscle / spasm. Unable to walk severe pain. But no radiating pain in leg was present.

    Then did IFT treatment with a physiotherapist, initially got relieved, but during one treatment IFT was very string and then some stretching exercise was done by him (Knee to chest). After that radiating pain started and till day still persists ( it has been a month).

    Please suggest some good exercises / tips to overcome this recurrence. I’m extremely disappointed as this tamed beast once again overtook me. I’m just ready to give my every effort for healing it.

  • Thanks for the great tips. Having sciatic pain started since my third trimester of pregnancy. Still having pain after delivery. I’ve tried this exercise. Pain has reduced.. Truly believe it will reduce dramatically.. Thanks again!

  • Thanks for all the good information ��
    Iv had a some reduced sensation in my knee area, mainly in the front/anterior part of my knee. Any advice or reassurance would be appreciated.
    Thank you
    Olly ��

  • Just turned 73. Okay to do these? I feel like I could do this (even though getting off the floor is always a slow, awkward process), but I’d need to start with shorter hold times.

  • U r so right man, I have resently visited Praveenyoga yoga trainer, his hip opening session and it was real great.. frog pose helps in back pain

  • hey girl! I’m pretty sure you said you go to NC state. I live in the Holly Springs area. Do you know of any good healthy restaurants?? I’m vegetarian, so if you know of any restaurants that have vegetarian options lmk!!❤️

  • I am in urgent need of hip replacement surgery. The pain is so great. Will this work out help me or is it too late and should go for him replacement as soon as possible?

  • Thank you for this. Very helpful. I’m having osteopathy at the moment and my practitioner has directed me to your video. I’ll be trying this and hoping it’ll help. Seems good sound advice.

  • Women use this wide knee child’s pose move a lot in floor work in exotic dancing. We also crawl, stretch out, sit, roll over and beg

  • My hip just started hurting 1 day ago and the first thought that came across my mind is this must be why people get a hip replacement. I am 67 and glad I refused to get knee replacement because with proper care my knees work fine. Prayer must have led me to your channel and I am truly grateful. I was going to call my doctor for treatment but wisdom said just start with therapy and I was led to you. Thank you so much I will try this NOW.

  • Hi Matt, I have my knee replaced a year ago, I really want to do this stretch as I am suffering from hip pain also. Could you please suggest some different ways to perform this stretch because I can not kneel down with my operated left knee. Thanks