1) Work Desk/Home Office Ergonomics Series

Learn to properly align your body to perform in prolonged positions.  These biomechanical lessons could change your life.  Classes could include: Chair choice and lumbar support, head and neck posture, desk height, hand and wrist placement, seated exercises, work routine movement breaks, foot and lower limb positioning, and breathing.

2) Sleep Hygiene Series (Part I)

Sleep is the most important health metric that most people aren’t paying attention to. Maximize your workplace engagement, productivity, immunity, and so much more with better sleep.  Learn to develop your own wind-down routine, upgrade to ideal sleep positions, design a proper bedroom environment, understand how food and drink affect your sleep, choose the right pillows, and wake up feeling energized vs tired.

3) Sleep Hygiene Series (Part II): Stop Snoring!

Get better airflow, don’t disturb your partner, sleep deep, and see how your health and work-life blossoms.  There are so many lifestyle factors that play a role in snoring such as spinal positions and posture.

4) Optimize Your Breath Series 

Learn how to breathe optimally to reduce stress and increase the quality of your life! In these classes, we will explore various forms of breathing techniques.  

From Alternate Nostril Breathing

Diaphragmatic Breathing

Nasal Breathing

Breath Focus

Lions Breath

Wim Hof Breathing

VO2 Training = learn to improve your lung capacity for processing oxygen

5) “WFH” - Muscle Tension Prevention

Tension develops quickly from over use of particular muscles of the body required of us sitting at the desk as well as under use of others. This 30 minute session will demonstrate and dissect movements which reverse the tension that arises from sitting for long durations.

6) Adjust Your Driver’s Seat

Your car’s advertised style and comfort are anything but… car seat alignment is a major contributor to lower back and hip pain.  Learn how to interact with your vehicle with style and grace knowing your lower back and hips are not going to suffer from the micro-traumas of driving.  We will discuss car seat height, lumbar support tactics, pelvic positioning, gripping the wheel, and head and neck engagement.

1) Group Fitness Classes

Consider your team’s interests and let our coaches do the rest in designing an active 30-60 minute fitness session.

2) Masterclasses (How-To Series)

This how-to series will teach you how to enhance your essential health markers like your anthropometrics, resting HR, Vo2 Max, HbA1c, and more.

3) Personal Best = “PR’s”

Self competition with performance diagnostics = this is where you should be based on your age, height, weight, gender, vs where you could be .

4) Team Challenge

Set a performance goal for your team and let us help you achieve it = steps/month, workouts/month, calories/day, and more.

1) Yin Yoga Series

Yin yoga works deeply in our body with passive and longer-held poses. Targeting the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body.

2) Happy Hour Yoga

Unplug after work, eliminate loneliness, and connect and collaborate with your colleagues in a personalized sequence of breathing and vinyasa flows.

3) Karayogi 

Laugh and move to your team’s favorite songs with our incredibly fun and interactive Karayogi movement experience.

4) Cardiyoga

This high BPM yoga class will get you sweaty, detoxify, and change-up your “workout bag” with continuous challenging flows and movements.

5) Hydroga

Our award-winning (Marriott Hotels Group) yoga in the water experience brings the element of water into your poses and flows.  A truly revitalizing movement experience. 

1) Self-Massage Series 

Learn how to give yourself a massage. In this series of 30-minute classes, we will go over simple techniques to help you alleviate the tension in your body. This series will complement your fitness program to help promote a healthy recovery process. 

Self massage tools = make at home!

Self massage techniques

Tour of the body = isolated massage techniques to specific pain points

Muscle tension release techniques 

2) Stretching Series 

Learn and practice various stretching techniques in these classes will aid in your total body recovery.

Static

Dynamic

Active Isolated Stretching (AIS) + Intro to tools or home items

Proprioceptive Neuromuscular Facilitation Stretching (PNF)

Cool Down Sequences

Active Recovery = learn just how valuable recovery is to your health and performance + how to integrate into your lifestyle 

3) Regeneration Techniques:

Lecture Style + Demonstrations

1) Mindfullness Meditation 

In mindfulness meditation, we’ll teach you how to pay attention to your breath as it goes in and out to help you notice when your mind wanders from this task.  This practice of returning to your breath builds the muscles of your attention and mindfulness.  When we pay attention to our breath, we are learning how to return to and remain in the present moment.

Mantras

Visualization

Yoga Nidra 

2) Healing and Sound Meditation 

Using certain frequencies while in deep states of Meditation can open up passages of relaxation throughout the body and mind. In this class we will bring ourselves into deep states of relaxation through guided meditation and restorative Yoga postures while listening to certain frequencies.

396 Hz: liberation from negative feelings

417 Hz: transformation and fixing broken situations

528 Hz: miracles and DNA repair

639 Hz: interpersonal relationships

741 Hz: solving problems, solutions, creative expression

52 Hz: spiritual enlightenment

3) Journaling, Drawing, and Music Therapy Series 

Writing, drawing, and auditory prompts to induce sleep, inspire creative thinking, or even help to visualize goals. Using certain frequencies while in deep states of Meditation can open up passages of relaxation throughout the body and mind.

4) Understanding Mental Health

Stigma and discrimination are two of the biggest obstacles to a productive public dialogue about mental health. Review the components of mental health and learn how to take action if you or someone you know needs help. Walk away with your Self-Care Action Plan for strategies on improving your own mental health.

5) Stress Management

Learn how to turn distress into eustress to make it work for you more effectively. Identify sources of distress and learn how it can affect your health. Take with you strategies and techniques that you can use to manage your stress in a way that will benefit your work and life.

1) Silly Snacks Series 

Demonstrations might include health-conscious and easy ways to make snacks for school, family dinners, and even special treats that the whole family can help with!

2) Kids, Teens, & Family Yoga Series 

Learn how to move, stretch, balance, and meditate with these fun classes for the entire family!

3) Family Fun Fitness Series 

Train like your favorite athlete, practice moving like a superhero, and more fun fitness games with this family-friendly series!

4) Nutrition Series

Pending age ranges, our team will creatively demonstrate multiple lifestyle applications for essential nutrition. 

What is a vegetable? 

What is a protein?

What is a fruit?

Fun and healthy breakfast, lunch, and dinner

1) The Lab Kit

Gyms in a box! Consider these premium boxes to be convenient home and travel kits filled with essential and versatile equipment to activate your home gym.  These also make great gifts!  Visit our store for more information. Contact us @ info@youneedthelab.com if interested for participation incentives or group investments.

2) On-Demand Virtual Programming

On-demand programming helps us to create follow-along workouts, fitness tutorials, and other inspirational content to help connect teams and offices in different locations.

3) Lab Swag