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Move and Soothe Sessions

Join BroncoFit

Move and Soothe Sessions

These sessions are built for employee groups at all levels, and they’re aimed to make activity and wellness accessible and approachable for everyone.

To join:

Signup for a virtual session OR contact to set up a session for your department or interdepartmental group!

Six Session Options:

Signup for a virtual session or check out the session options below to schedule for your department!

Intro to Chair Workouts

Did you know all you need for a great workout is your desk or chair (preferably no wheels)? This small space wellness session is aimed at working all major muscle groups with only equipment you have in your office! Chair exercises are a great way to incorporate or increase movement in your daily routine.

Session Options: 15 min (Arms, Legs, or Core), 30 min, 45 min

Beginner Resistance Band Workout

Our daily lives are busy – Sometimes it works best to bring our activity to our desk! The American College of Sports Medicine (ACSM) recommends that adults participate in 2-3 days of muscle-strengthening or resistance training each week. Regular participation in strength training can improve muscle strength, improve quality of life, reduce the risk of disease, and reduce overall mortality.  Resistance band workouts are a great introduction to strength training and can be done anywhere with minimal setup and coordination!

Tools – Resistance Bands

Session Options: Full Body, Upper Body, Lower Body

Gentle Self-Myofascial Release

Self-myofascial Release (SMR) is a form of self-massage focused towards releasing muscle tension and increasing myofascial mobility. Fascia is a type of connective tissue that surrounds, separates, and holds everything (organs, blood vessels, bones, nerve fibers, muscle, etc.) in the body in place. Myofascial structures are the fascia associated with muscle that organizes, lubricates, and helps with energy transfer. SMR can contribute to stress reduction, increased mobility, improved proprioception (your body’s sense of self and where it is in the world), and decreased muscular and joint pain.

Tools – Tennis Ball & Bouncy Ball

Session Options: Posterior Chain, Neck/Face, Computer Eyes(pairs nicely with Jaw), Forearm/Hand, Custom focus available upon request

Beginner Full Body Weight Workout

Bodyweight workouts can be done anywhere, anytime – no gym necessary! This session is an introduction to body weight workouts with an emphasis on covering all major muscle groups. Bodyweight exercises are a great place to start for learning and developing techniques that can transfer to both the gym and activities of daily living.

Session Options: 30 min, 45 min

Stretching At Your Desk

Sitting for long periods of the day can have a surprising impact on your body. The sedentary nature of desk work combined with the constant pull of gravity can cause muscles to tighten and fatigue to set in before we even realize it. Taking a break to stretch can help increase blood flow to your muscles, improve joint range of motion, and paired with simple breathing exercises can help reduce both stress and anxiety.

Session Options: 20 min, 30 min

Emphasis Option: Full Body, Neck & Shoulders, Lower Body, Trunk/Core/Back

Guided Mindfulness / Meditation Session

From the office that brings you Midday Mindfulness every Tuesday & Thursday, we now offer an extended guided meditation/mindfulness session. These sessions would be ideal for a scheduled pause during a busy work week or a calming addition to your staff meeting!

Session Options: 15 min, 20 min, 30 min

Emphasis Options: Breathe Work, Body Scan, Visualization, Mindful Movement


“Learning simple movements that can greatly improve my daily life.”

“I really like that Hannah stated that we are all different have body types. She asked us to listen to our bodies and do a check-in to make sure that we do not hurt ourselves. That is something I do not hear often with workout sessions and I appreciate that she not only understands that but asks us to be aware of our own body’s needs.”

“Nice to stretch muscles that get tight from being on a computer most of the day.”