STRENGTH FOR MIDLIFE & MORE
Effective and prescriptive training that will build you up and never break you down.
IT DOESN’T HAVE TO HURT TO WORK™
Alkalign builds you up and never breaks you down. It feels good for your mind, your body and your soul. We help you build muscle, leaving you feeling healthy and empowered without breaking down your physical or mental health.
A prescriptive training method
At Alkalign, we get back to what’s real and what works.
It’s time to break free from fitness trends that leave you feeling physically and mentally broken down. Our prescriptive approach to fitness training helps you stay consistent resulting in the results you want. It’s time to embrace the science and a philosophy that prioritizes your long-term health as much as your short-term results and trains you for life.
When you join Alkalign, you have access to 9 live classes per week, your Saturday Build drop and over 1000 on-demand classes. It seems like a lot, but our livestream classes are designed to give you options to take the prescriptive 3 Build, 2 Align and 1 Cardio class per week. New workouts each week keep it fun and your Build Tracker is there to help you see that consistency yields results. No more guesswork. The workout you get is the one you need.
Educate & empower
Our highly-trained instructors are invested in the human connection you find at Alkalign. With over 50+ years of combined experience, our instructors educate, empower, and provide you with the tools in every class to help you meet your goals. Do you have injuries, need modifications or are you looking to change your body composition? You are in the right place. We are real people at the end of an email or livestream class who will help you every step of the way.
When you show up to a live class, you have the option to get visual adjustments on your form as well as encouragement.
Find Alkalign Functional Fitness on YouTube
New, fun content added regularly! Take a break from your desk and find short bursts of activity and mobility. It doesn’t have to hurt to work™ and Alkalign on YouTube is here to help you find some extra activity to add to your day as well as nuggets of wisdom to get to rethinking what you think fitness is.
Erin is available for speaking engagements.
The power of Erin’s inspirational story, witty sense of humor, personal connection and decades of experience in the fitness industry engaging with people of all ages and physical abilities is the perfect fit for workshops, retreats and seminars. Contact her at erin@alkalignstudios.com.
Modern-day life is hard. As if it weren’t hard enough to pay the bills, feed the dog (and kids!), and maintain relationships, we are further burdened by a culture that fills our heads with expectations about what we should look like, should act like and how that should make us feel.
The barrage of unattainable images and conflicting, misleading, and just plain bad advice about what it means to be “fit” are overwhelming and confusing. They may have driven you to a fitness routine that isn’t helping you achieve your goals [or is breaking you down mentally and physically] or perhaps leave you unsure of where and how to start taking better care of yourself.
That’s why I created Alkalign. I recognize the importance of having a place in your life where you are given the space to dismantle the “shoulds” and explore your personal balance (which might even include the occasional dance party). We created a judgement-free zone with highly trained FUNctional movement professionals who are committed to teaching you body-preserving movement and guiding you in your self care.
Welcome to a space where you can listen, learn, and pay attention to how you’re wired. It’s your time to finally get off the hamster wheel, and live your life your way.
If you spend hours hunched over screens, you’re probably feeling the effects of tech neck—tight shoulders, a stiff neck, and poor posture. Try these 3 exercises to relieve tension and improve alignment:
1️⃣ Head Ramping – Lift your head so your chin is parallel to the floor. Gently draw your chin straight back, creating what feels like a double chin. Hold for 5 seconds and repeat 10 times to strengthen your neck muscles and pratice proper head and neck alignment.
2️⃣ Pec Stretch with a Theraband (or bathrobe belt) - Take the band and reach it up and over your head to widen stretch the chest and mobilize the shoulders. This is also a good opportunity to practice head ramping.
3️⃣ Upper Back Strengthening - Poor posture leads to a weak back and a weak back leads to poor posture. Proper neck alignment takes awareness, practice and strength. Strengthen your upper back and extensor muscles so you can hold your heavy head in place.
Try these daily and feel the difference! 🙌
Like and follow for more tips!
#techneck #deskjockey #correctiveexercise #headramp #neckalignment #goodposture #neckpainrelief #uppercrosssyndrome #functionaltraining #functionalmovement #neckstretch #upperbackpain
If you spend hours hunched over screens, you’re probably feeling the effects of tech neck—tight shoulders, a stiff neck, and poor posture. Try these 3 exercises to relieve tension and improve alignment:
1️⃣ Head Ramping – Lift your head so your chin is parallel to the floor. Gently draw your chin straight back, creating what feels like a double chin. Hold for 5 seconds and repeat 10 times to strengthen your neck muscles and pratice proper head and neck alignment.
2️⃣ Pec Stretch with a Theraband (or bathrobe belt) - Take the band and reach it up and over your head to widen stretch the chest and mobilize the shoulders. This is also a good opportunity to practice head ramping.
3️⃣ Upper Back Strengthening - Poor posture leads to a weak back and a weak back leads to poor posture. Proper neck alignment takes awareness, practice and strength. Strengthen your upper back and extensor muscles so you can hold your heavy head in place.
Try these daily and feel the difference! 🙌
Like and follow for more tips!
#techneck #deskjockey #correctiveexercise #headramp #neckalignment #goodposture #neckpainrelief #uppercrosssyndrome #functionaltraining #functionalmovement #neckstretch #upperbackpain
✨Balance is key! A well-rounded upper body workout improves posture, prevents injuries, and builds strength for everyday movement.
✨ If you’re not sure how to get enough of what you need without overtraining other areas, subscribe to Alkalign’s Intro to Build program. You can try it FREE for 30 days. We plan the workouts so you don’t have to. Comments ‘BUILD’ and we’ll send you the link!
#functionalfitness #strengthtraining #functionalmovement #progressiveoverload #progressiveoverloadtraining #menopause #menopauseworkout #fitover40 #safeworkout #itdoesnthavetohurttowork
✨Balance is key! A well-rounded upper body workout improves posture, prevents injuries, and builds strength for everyday movement.
✨ If you’re not sure how to get enough of what you need without overtraining other areas, subscribe to Alkalign’s Intro to Build program. You can try it FREE for 30 days. We plan the workouts so you don’t have to. Comments ‘BUILD’ and we’ll send you the link!
#functionalfitness #strengthtraining #functionalmovement #progressiveoverload #progressiveoverloadtraining #menopause #menopauseworkout #fitover40 #safeworkout #itdoesnthavetohurttowork
This “ask Chat GPT to explain it as your best friend” trend is hilarious and surprisingly accurate. It’s like googling yourself but even freakishly more spot on. I think it did a pretty good job. 🤯🤯
Are you going to jump on the Chat GPT bestie bandwagon?
#functionalfitness #longevitytraining #lowimpactworkout #jointfriendlyexercise #mobilitytraining #strengthtraining #itdoesnthavetohurttowork
This “ask Chat GPT to explain it as your best friend” trend is hilarious and surprisingly accurate. It’s like googling yourself but even freakishly more spot on. I think it did a pretty good job. 🤯🤯
Are you going to jump on the Chat GPT bestie bandwagon?
#functionalfitness #longevitytraining #lowimpactworkout #jointfriendlyexercise #mobilitytraining #strengthtraining #itdoesnthavetohurttowork
If you’re still using a lacrosse ball for rolling, it’s time to rethink your mobility routine. Here are 3 reasons to swap to massage therapy balls instead. (not sponsored but highly recommend @yogatuneup balls)
1️⃣ Designed for the Human Body (vs for sports)- Massage therapy balls are made with the right density and texture to provide targeted relief without causing excessive pressure, bruising or tissue damage. IT DOESN’T HAVE TO HURT TO WORK and if it hurts, it’s your body telling you something.
2️⃣ Safer & More Effective - Unlike rock-hard lacrosse balls, massage therapy balls have a slight give, allowing for deeper muscle release without aggravating nerves or joints.
3️⃣ One-Size Doesn’t Fit All – Lacrosse balls don’t contour to your body’s natural curves, making it easy to press too hard on sensitive areas. @yogatuneup balls come in 3 sizes and can be used as a pair or a single, allowing you multiple combinations and permutations to customize how you roll different body parts.
Leave the lacrosse ball on the field and grab a set of massage balls. It’s well worth the investment.
#functionalfitness #mobilitywork #mobilitymatters #foamrolling #fascia #massagetherapy #selfmassage #lacrossball #itdoesnthavetohurttowork
If you’re still using a lacrosse ball for rolling, it’s time to rethink your mobility routine. Here are 3 reasons to swap to massage therapy balls instead. (not sponsored but highly recommend @yogatuneup balls)
1️⃣ Designed for the Human Body (vs for sports)- Massage therapy balls are made with the right density and texture to provide targeted relief without causing excessive pressure, bruising or tissue damage. IT DOESN’T HAVE TO HURT TO WORK and if it hurts, it’s your body telling you something.
2️⃣ Safer & More Effective - Unlike rock-hard lacrosse balls, massage therapy balls have a slight give, allowing for deeper muscle release without aggravating nerves or joints.
3️⃣ One-Size Doesn’t Fit All – Lacrosse balls don’t contour to your body’s natural curves, making it easy to press too hard on sensitive areas. @yogatuneup balls come in 3 sizes and can be used as a pair or a single, allowing you multiple combinations and permutations to customize how you roll different body parts.
Leave the lacrosse ball on the field and grab a set of massage balls. It’s well worth the investment.
#functionalfitness #mobilitywork #mobilitymatters #foamrolling #fascia #massagetherapy #selfmassage #lacrossball #itdoesnthavetohurttowork
1️⃣ Fear of Bulking Up – Many worry they’ll get too muscular, but strength training actually enhances definition without excessive bulk, especially for women, due to lower testosterone levels. And if you want to get “toned,” you have to increase muscle (Build) and decrease fat (nutrition). If you’re not getting stronger, you’re getting weaker because we naturally lose muscle as we age.
2️⃣ Fear of Injury – Heavy lifting can feel intimidating, especially if you have had a bad experience in the past. There is A LOT of crappy weight training out there, and even crappier instruction and advice, but with proper form and progression, lifting heavy strengthens joints and reduces injury risk rather than causing harm.
3️⃣ Lack of Confidence – Lifting weights can be overwhelming, especially if you are new to the practice. Start with light or body weight and master the mechanics of the exercises first. Then you can slowly add on weight as you gain confidence. Progressive overload helps you build strength slowly over time.
4️⃣ Preference for Other Workouts – Some prefer cardio or bodyweight training, but strength training complements all workouts by improving endurance, posture and metabolism. While it’s great to diversify your movement and participate in activities you love, hypertrophy training is the foundation you need to prevent age-related decline of bone density and muscle.
5️⃣ Belief that It’s Not Necessary – Many assume lifting heavy isn’t essential or that other types of workouts will keep them in shape. Strength training isn’t just about “use it or lose it”; you are losing muscle every day even if you are working out. Following a specific hypertrophy-focused strength-training plan will prevent you from breaking a hip, needing a joint replacement or worse, a walker or wheelchair. Strength training helps you maintain independence vs. being weak and dependent.
#functionalfitness #functionalmovement #strengthtraining #hypertrophytraining #longevitylifestyle #healthspan #itdoesnthavetohurttowork
1️⃣ Fear of Bulking Up – Many worry they’ll get too muscular, but strength training actually enhances definition without excessive bulk, especially for women, due to lower testosterone levels. And if you want to get “toned,” you have to increase muscle (Build) and decrease fat (nutrition). If you’re not getting stronger, you’re getting weaker because we naturally lose muscle as we age.
2️⃣ Fear of Injury – Heavy lifting can feel intimidating, especially if you have had a bad experience in the past. There is A LOT of crappy weight training out there, and even crappier instruction and advice, but with proper form and progression, lifting heavy strengthens joints and reduces injury risk rather than causing harm.
3️⃣ Lack of Confidence – Lifting weights can be overwhelming, especially if you are new to the practice. Start with light or body weight and master the mechanics of the exercises first. Then you can slowly add on weight as you gain confidence. Progressive overload helps you build strength slowly over time.
4️⃣ Preference for Other Workouts – Some prefer cardio or bodyweight training, but strength training complements all workouts by improving endurance, posture and metabolism. While it’s great to diversify your movement and participate in activities you love, hypertrophy training is the foundation you need to prevent age-related decline of bone density and muscle.
5️⃣ Belief that It’s Not Necessary – Many assume lifting heavy isn’t essential or that other types of workouts will keep them in shape. Strength training isn’t just about “use it or lose it”; you are losing muscle every day even if you are working out. Following a specific hypertrophy-focused strength-training plan will prevent you from breaking a hip, needing a joint replacement or worse, a walker or wheelchair. Strength training helps you maintain independence vs. being weak and dependent.
#functionalfitness #functionalmovement #strengthtraining #hypertrophytraining #longevitylifestyle #healthspan #itdoesnthavetohurttowork
To think the hubs said getting out the St. Patrick’s day costume box was unnecessary… 🍀🌈💚
#stpatricksday #stpaddysday #eringobragh #eringobraugh
To think the hubs said getting out the St. Patrick’s day costume box was unnecessary… 🍀🌈💚
#stpatricksday #stpaddysday #eringobragh #eringobraugh
Theme classes are fun, especially on an early morning just after daylight savings when the alarm may as well be a kick in the face. Thanks @marlenejanethompson for the great workout and fun playlist.
Share your favorite sign-a-long song and we’ll include it in the next theme class!
Theme classes are fun, especially on an early morning just after daylight savings when the alarm may as well be a kick in the face. Thanks @marlenejanethompson for the great workout and fun playlist.
Share your favorite sign-a-long song and we’ll include it in the next theme class!
Your triceps do more than you think. They balance the biceps and stabilize the shoulder, which is why we pay so much attention to them on our Alkalign workouts. Strength is important but so is mobility!
Rolling your triceps will:
✔️ Relieve tightness from repetitive movement
✔️ Improve elbow mobility
✔️ Prevent strain that leads to shoulder and arm pain
#triceps #tricepsworkout #shouldermobility #shoulderrehab #tenniselbow #gripstrength #functionalmovement #functionalfitness #therollmodel #myofacialrelease #mobilitytraining #itdoesnthavetohurttowork
Your triceps do more than you think. They balance the biceps and stabilize the shoulder, which is why we pay so much attention to them on our Alkalign workouts. Strength is important but so is mobility!
Rolling your triceps will:
✔️ Relieve tightness from repetitive movement
✔️ Improve elbow mobility
✔️ Prevent strain that leads to shoulder and arm pain
#triceps #tricepsworkout #shouldermobility #shoulderrehab #tenniselbow #gripstrength #functionalmovement #functionalfitness #therollmodel #myofacialrelease #mobilitytraining #itdoesnthavetohurttowork