If you're needing a little help getting back into your normal routine after last week, watch this video for some tips!

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With a sharp mind, a big heart, and incredible self-awareness - the rattlesnake learns through life by moving through it. Time to process, tools to heal, and recognition of play and pleasure in the healing journey allow a rattlesnake to separate illusion from the important work they must continue to do: the simple act of being themselves. Listen to the episode here!

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Want to spice things up this week? Give this pork tenderloin a try!

By Emma Swanston

Join Andrea Torres for a flow focusing on the third eye chakra to start your Sunday.

If you're feeling a little sluggish this weekend, join Rita for a dance class to get your heart rate & energy up!

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Black Friday deals are LIVE. Shop 20% off site-wide all weekend while supplies last.

Can you isolate your big toe? (And what the heck does that have to do with running?)

First, try the exercise: plant your big toe on the ground and lift the rest of your toes. If your big toe curls, you’re primarily using your shin muscles rather than isolating the muscles in your foot.

Your big toe is used the entire time your foot is on the ground while running and provides ~85% of your foot control. The less you’re able to isolate and coordinate movements of the big toe, the less your foot is controlled while running. When your foot lands and your foot moves inward, the big toe stabilizes the twisting of the rear foot on the forefoot. When your foot is pushing off the ground, the big toe locks out the foot to create a rigid lever.

Basically, the big toe is really freakin important.

Do you need to work on isolating your big toe? Try doing some "toe yoga" (like this assessment) for 1 minute daily!

Info from: Anatomy for Runners by Jay Dicharry.

By Kelly Lutz

Learn what flower essences are and why we love them in this piece by Emily Schromm.

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Have leftover turkey that you don't know what to do with? Swap the chicken in this recipe for turkey and you've got a quick, delicious lunch!

Click here for more from Ems Unnamed Cooking Show

Many of us do not get enough sunshine. If we work indoors all day, our vitamin D can get low, and sometimes our body just needs some extra support, especially in the fall and winter months! This is why D3+K2 Max has become one of my daily supps since I do not get sunshine every day.

Don’t forget, you must consume fat to absorb these fat-soluble vitamins, so be sure to take it with a meal! Check out the graphic for more info!

By Michelle Bilinski

Listen in as Em and Lisa discuss boundaries, spirituality, and BIRD.

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Join Wade for a follow along EmPack workout to start your Thanksgiving!

STRENGTH x 4
10x Sumo Squat & Pulses
12x Plank Shoulder Taps
7x Burpees

ACCESSORY WORK: TABATA
10 rounds each movement: 20 sec work, 10 sec rest
Push-Ups
EmPack Ice Skaters
Weighted Jump Lunges
Toe Touch Crunches
Empack Bench Dips
EmPack Russian Twists

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This recipe is dairy and gluten free! You can also swap the prosciutto for bacon to keep that element of saltiness.

By Jules Bari

When it comes to lifting a heavy weight, your mind will often give out before your body does. Mental fortitude is the single most important component of strength training. Because truth be told, there's something seriously so taunting about lifting heavy that requires a great deal of mental preparation. I've seen it so often: people have the physical skills and have put in the work to make a lift, but cannot get out of their head to pull it off.

Don't let the voices in your head be your weakest link. Use them as fuel and allow the fire of your inner dialogue to be a catalyst for growth and strength. Allow it to inspire you to push yourself beyond the things you ever thought possible.

Click here to read more!

Big love,
Jennifer Knutson

This episode is a follow-up from my episode with Chelsea Murn. On this solo podcast, I dive into questions around running and climbing, including how to schedule both in one week, how to maintain one while focusing on the other and my thoughts on rest day activities.

I mainly talk about running and climbing, but these concepts and advice can apply to any two sports that you're trying to plan into your training weeks and cycles.

By Kelly Lutz

What does the word “functional” even mean? Is all strength training functional?All good questions. It could be said that yes, any movements that apply to daily life are considered “functional,” so pretty much the majority of strength training exercises.

Here are the top 5 functional movement patterns: squat, hinge, push, pull, and carry.

By Megan Flanagan

4 rounds:
12 leg extensions
10 Lateral shuffle with halo
12 SL glute bridge
16 weighted knee jumps

Click here for more EmPack workouts!

Feeling under the weather?

These habits will help strengthen your immune system so you can prevent catching that thing going around the office and help you fight off bugs faster. 

Join Em and Stephanie Rome for a conversation on Ayurvedic herbs and how they work!

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Want to mix up your potatoes for Thanksgiving this year? This side dish is beautiful, easy, and so delicious!

By Lexie Gray