Welcome to Better Posture with Erica

This 2-week training add-on was designed by me to help you activate, strengthen, and retrain your posture through 6 x 30-minute workouts, completed across 2 weeks. And there's no need to stop your current training routine to complete this; these workouts can be thoughtfully woven in to what you're currently doing. 

Here I'm sharing a few high-level notes, but I wrote about all the details on the challenge homepage so please check that out! 

In Week 1, we put great focus on activating (creating that mind-body connection to locating key posture muscles) and waking up the muscles that support good posture. Here's the line-up:

Day 1: Scapula Stability + Postural Activation: Build Awareness of Key Posture Muscles - L3, 30 mins
Day 2: Core Control + Rib-to-Hip Alignment: Connect with the Center of Posture - L3, 30 mins
Day 3: Posterior Chain Strength: Build a Strong & Versatile Back Body - L3, 31 mins

Each workout of this challenge will be broken down into the following segments:
Warm Up & Activation (5-7 minutes)
Strength & Muscle Endurance (14-18 minutes)
Cool Down Stretch & Mobility (5-6 minutes)

Important note: I mentioned above that this challenge is meant to be infused in with other training. With that, you'll want to use your judgment and be aware of not overdoing it in one area of the body. This challenge puts great emphasis on the shoulders, core, and posterior chain (back of the body). It will be best to space these workouts according to other workouts you're doing - gauge how you feel the day after one of these workouts and keep in mind what type of training is coming up next in the challenge.

I'm really excited for you to experience the ability to make lasting improvements in your posture throughout this carefully designed programming. It's built on well-established principles used in physical therapy, corrective exercise, and strength training. 

Who will I see in day 1? Share any questions you may have below! 

xxErica 

Strong and Sculpted is BACK!

I’m so excited to kick off this new 5-day challenge with you and we’re starting strong with a focused upper body workout for the chest, shoulders, and triceps.

If you joined me for the original Strong & Sculpted, you’ll notice that we’re doing things a little differently this time around. I took some inspo from S&S 1 while also looking at it through the lens of a busy person who still wants to fit intentional strength training into their busy day.  

These workouts are shorter, the weights are heavier, the recovery is more intentional, and we’re focusing on quality reps. 

Today also introduces something you’ll see throughout the challenge: our focus lift. Each day, we’ll start with one heavy lift while our bodies are fresh and ready to work. The goal is to hit 6–8 clean, controlled reps with a weight that really challenges you. If you’ve chosen the right weight, you’ll be more than ready to take advantage of that extra rest before we go again.

Remember: you do NOT have to work for the entire interval in that first block of work. If you hit your target reps with great form, take the extra recovery. (Yes, I am actually telling you to stop working early. Please enjoy this rare moment.)

Grab your dumbbells, choose those weights with intention, and let’s officially kick off Strong & Sculpted: Strength Phase!

Let me know what weights you used for your chest press. I want to hear how heavy we went on Day 1.

Here’s a look at what to expect in this challenge:

• Day 1: Heavy Upper Body Strength and Stability

• Day 2: Heavy Lower Body Strength With Focused Squats

• Day 3: Core Stability & Loaded Strength

• Day 4: Heavy Upper Body Pull Strength

• Day 5: Heavy Posterior Chain Strength With Focused Hinges

🫶🫶 Patrice 

Howdy folks!

The team has been hard at work to bring you FB30 in 30: A 30-day program featuring approximately 30-minute workouts designed to help you build strength, improve endurance, and move better in everyday life.

We take the guesswork out of your workouts by giving you a balanced, progressive plan to follow from start to finish. All you have to do is show up, press play, and give us 30 minutes.

Across four progressive weeks, you’ll work through:

• Endurance, hypertrophy, and submaximal strength

• Cardio, HIIT, and power training

• Mobility and dynamic stretching

• Bodyweight and weighted core work

• Built-in active recovery and rest days

Each week introduces a new strength focus, gradually progressing from lighter, higher-rep endurance work to heavier strength training and power.

You’ll train with Patrice, Tasha, Erica, Brian, and Kayla with a mix of lower body, upper body, total body, cardio, mobility, and core workouts throughout the program.

30 days. 30-minute workouts. Zero guesswork. One strong team.

Who’s ready to take on FB30 in 30?

Add this Program ti your Calendar TODAY!