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Be Mobile Bodywork During a session I will work to "unlock" inhibited muscles and fascia, aid your body's recovery proce

27/09/2021

✴️Mobility Monday✴️
Continuing on w/ our focus on both the legs & feet, this exercise targets both! Annnnddddd it also can be performed as more of a cool down (think 2-3 minute holds each side) OR you can make it more dynamic by incorporating the forward lunge motion (see end of video).
Couple key 🔑🗝️🔑points here...
🔑Try to keep hips forward w/ little to no arch in the low back ("tuck your tail").
🗝️Your back foot can be propped againist a couch, dresser (as shown), wall, etc.
🔑If balance (or maintaining proper hip position) is an issue, you use can use a foam roller, PVC pipe OR the wall for assistance.
🗝️If performing as a cool down (post-workout) keep it static by holding for 2-3 minutes per side.
🔑If performing as a warm up (pre-workout) add in the forward lunge motion. Keep your hips forward & press the back foot into the dresser. The focus of the forward leg should be the tracking of the knee. My ankle dorsiflexion is crap on this leg so not the best example BUT the knee should be moving OVER the toes w/ the center of the knee cap tracking over the center of the foot.
Should you have any questions about this or the services I provide in the Central Ohio area please let me know. Until then be kind & just keep moving ❤️
🎥🎞️

25/09/2021

What is it about these hiking boots that has Gus Gus so intrigued?!? Could it be all the scents picked up while on the trial OR is it the exceptional design of these Vivobarefoot hiking boots? Maybe both?!?
While I was blessed to have an amazing hiking companion, I am here to tell you that the REAL MVP during my trek thru the northeast were my hiking boots. Yes I said it...my FOOTWEAR is what made all the difference. Two things should stand out to you when looking at these boots. First the minimalist, barely there sole. And then there's the wide toe box. We will save the minimalist conversation for another post. Today let's talk about WHY a wide toe box is soooooo pivotal for overall foot health & why ALL OF US should really start caring about the size of your toe box w/ any kind of shoe that you wear.
My feet have never felt better after hiking, especially when it's 25 miles of some of the most challenging terrain I've ever been on. It's simple really; a wide toe box allows your toes to spread out so that they can be in their natural state versus being squeezed together. This allows your toes/feet to perform as they were naturally meant to which can result in:
✅Improved balance & agility (def noticed as I hopped from one rock to the next)
✅Enhanced ankle strength
✅Alleviates plantar fasciitis & lower leg tendinitis
✅Helps to ensure proper ankle, knee & hip alignment
✅Improved circulation in toes & feet
✅Reduces foot soreness post exercise/hike (yes please 🙌❤️🙌)
If you need any more reasons to consider a wide toe box w/ your next shoe purchase let me know as I could talk about this for quite some time. Until next time, be kind & just keep moving ❤️

20/09/2021

✴️Mobility Monday✴️
This week, & for the next several posts/weeks, the focus will be all things hips & feet. I am rehabbing a lower leg/knee injury suffered during a recent hiking trip, hence my short break (again) from social media. I swear I am getting my sh@ # together when it comes to social media so here it goes...
The hamstrings & PNF stretching are going to be the specific focus today. Again, PNF is short for Proprioceptive Neuromuscular Facilitation. I am a firm believer that when it comes to true mobility programming PNF (& other forms of isometric work) are a MUST!
In today's video, I demonstrate a basic PNF stretch for the hamstring(s). A couple key 🔑🔑 points..
🔑Use the band to bring the leg back to where you feel a stretch of say 5 or 6 on a scale of 1/10, 10 being an extreme stretch feel. HOLD for 30-60 seconds.
🔑Then grip the band tightly as you GENTLY pull back on the band while contracting your hamstring & pushing your leg into the band to resist.
🔑Try to keep BOTH of your legs straight.
🔑Try to maintain a somewhat neutral pelvis & avoid arching of the low back.
Should you have any questions about this video or the services I provide please let me know. Until then be kind & just keep moving ❤️
🎥

02/09/2021

Want to get more from the classic banded lunge stretch?!? Try adding glute activation. When stretching a particular muscle group (here the hip flexors), activating the opposing muscle group (glutes) can be key in creating more awareness (mind body connection).
Couple 🔑🔑 points...
✴️Use of the band is optional, while I recommend, it is NOT required.
✴️Make sure to keep the pelvis in ☑️, do NOT arch your low back or rotate your hips, especially as you lunge forward.
✴️Once you feel a good stretch thru the hip flexor region (back leg) hold for 15-30 seconds then try to activate the glute. You see where I place my hand/fist on my glute as I work to activate. You can activate & hold for 10 seconds OR you try for 5-10 quick glute squeezes. Just make sure you are NOT contracting the quad/hip flexors (anterior thigh of back leg). This is harder than most people realize so TAKE YOUR TIME.
Should you have any questions please let me know. Until next time, be kind & just keep moving ❤️

30/08/2021

✴️Mobility Monday✴️
Rather then share an exercise this week, I want to discuss the importance of actually moving each day (being mobile on a regular basis). And I couldn't think of a better exhibit then the lovely Miss Bret who I had the pleasure of watching the other day. While she may not be running around, jumping all over the other place (trust she is capable of this) in this video, I remember watching her remain in a full squat position for at least 15-20 minutes. And I thought to myself "I can't even squat that low w/out at least 10 minutes of warm up & forget staying down there that long as my back or knee would have exploded by now" 🤦‍♀️😂🤦‍♀️
My biggest belief & the foundation of all things is that humans are MADE TO MOVE. Yet as we age we become such poor movers. Bret can stay in a squat, stand up, bend over (hip hinge rather awkwardly) while pulling her toe into dorsiflexion w/out a sign of pain or guarded movement. She can do these things b/c she has yet to embark on (& hopefully never will) a life of sitting at a desk all day where she prioritizes binge watching Netflix over walking.
While this post is NOT meant to shame those who binge watch Netflix, I hope it does get you thinking the next time you decide to sink into your couch/bed for an escape into your favorite show. Per Ido Portal "the body will become better @ WHATEVER you do or don't do. You prefer to not move? The body will make you better @ NOT moving. If you move, your body will allow more movement."
Until next time, remember to be kind & just keep moving ❤️

10/08/2021

✴️Mobility Monday✴️
This week's exercise will focus on the adductor muscles. This move is a "go to" for me as it incorporates adductor & glute activation as well as pelvic awareness, similar to the pelvic tilt & rocks from the previous Mobility Monday post.
Here are a few 🔑 🗝️🔑🗝️🔑 points to remember when performing the Adductor Rock to Tall Split Kneel Stance....
▪️When you rock your hips back try to keep your low back/lumbar spine as neutral as possible. No arching or rounding of the low back.
▪️When extending the hips (bringing yourself up to the tall stance) press gently into the ground w/ the extended leg (fire those adductors) while also working to activate the glutes (both sides).
▪️Remember to breathe as you slowly rock back (think rock/press the hips back NOT butt to heels). You should feel a nice stretch in the inner thigh of the extended leg & possibly a nice stretch thru the lower back. INHALE as you rock the hips back, relaxing everything. Then EXHALE as you activate adductors/glutes/abs (your CORE) & press/extend the hips forward.
▪️Perform 6-7 reps per leg, 1-2 sets. Go slow & be mindful of your moment as well as the amount of pressure you place on the extended leg.
Should you have any questions about this or the services I provide please let me know. Until then be kind & just keep moving ❤️

While this may not be a day to celebrate it IS a day that MUST be recognized...today is World Day Against Trafficking In...
30/07/2021

While this may not be a day to celebrate it IS a day that MUST be recognized...today is World Day Against Trafficking In Persons.
Trafficking in persons, or human trafficking, was redefined by the international community in 2001 to incorporate a broader definition that recognizes it as a HUMAN RIGHTS problem involving forced labor, servitude or slavery among other issues. To further define, there are 3 CORE elements:
✔️the movement of a person (inside a country or across borders)
✔️with deception or coercion
✔️into a situation of forced labor, servitude or slavery-like practices
As a female massage therapist who formerly resided in the DMV area (Washington DC has one of the HIGHEST rates in all of the country) & currently lives in the Central Ohio area (yup Ohio you're up there as one of the top 10 states in the country) I find this cause to be of the upmost importance. I will admit that I myself did not realize the severity of this until I embarked on my massage/bodywork professional journey. This, in conjunction w/ having a friend & resource such as , has really opened my eyes to an issue with alarming statistics that are NOT getting any better.
So now that you know...let's create awareness & be conscience as we MUST (& can) do better 💙

26/07/2021

✴️Mobility Monday✴️
Soooo I know it's been a couple weeks since I posted a Mobility Monday. As my vacation comes to an end, that means BACK to business as usual which should result in more regular posts here on my business page. Many many thanks for your patience & understanding 🙏❤️
TODAY we are focusing on the exercise called the pelvic tilt & rock. This is an excellent mobilization move that was introduced to me by as part of her low back fix program. I am currently working thru this program & have NOTHING but good things to say 🙌
This exercise addresses mobility while also teaching disassociation of pelvic movement from lower back movement. You will work thru both Flexion & Extension (posterior & anterior tilt) of the low back. Once you have reached end range for either, you simply rock the hips back. Key tip for this move is to focus on pressing the hips BACK not DOWN towards your feet. Complete 1-2 sets of 10 reps.
Should you have any questions about this please lmk. Until next time, remember to be kind & just keep moving ❤️

I spent the first 2 weeks of my vacation in lovely California (Claremont area) annnndddd the FOCUS was ALL things self-c...
21/07/2021

I spent the first 2 weeks of my vacation in lovely California (Claremont area) annnndddd the FOCUS was ALL things self-care, especially for my "beat up" body. Being a bodywork specialist & personal trainer can really take its toll, especially when you aren't sleeping much & super stressed (last few weeks of my life in Annapolis were amazingly crazy).
In addition to LOTS of sleep (8+hrs EVERY night) & time spent w/ Mother Nature (& family), I also rec'd three Thai combo massages. An add'l BONUS was managing to find this gem of a business/service that is . The environment that Jamie has created, the customer service she provides & her attention to detail provided me with one of the best infrared experiences I ever had. Her pricing & package options also made it possible to get THREE of these sessions in as well 🙌❤️
Beyond blessed 🙏 to have this time & the means to treat my body to the care that it deserves.

12/07/2021

✴️Mobility Monday✴️
Closing out on ALL things thoracic mobility this week w/ one final exercise that focuses on ROTATION. This one has been a favorite of ALL the amazingly talented PTs Proformance Sports Rehab & Nutrition...I know as I've had the pleasure of working w/ all of them 🙌. While it took me quite awhile to get "good" at this exercise (I still have work to do, esp to the left), it also has become one of my favorites for both myself, as well as my clients.
Complete 2 sets of 6 reps/side. Feel free to add more reps or an add'l set over time. Here are the key points:
🔑Sit your butt all the way back to your feet. This locks the low back/lumbar spine, allowing the focus to be on rotation of the thoracic spine. If sitting all the way back is too much pressure on any joint(s), try placing a foam roller/pillow/folded up yoga mat btwn your feet & butt.
🗝️Press your support forearm (arm) down into the ground, pressing your shoulder blade away from the ground.
🔑Keep your chin tucked & really focus on generating all your movement/rotation thru your t-spine/mid-back region. Do NOT simply drive your elbow back or lift your butt up to facilitate the move.
🗝️Focus on your breath work & take your time w/ this one. Again, it's a bit more challenging than it appears @ first, esp for this who are limited in their thoracic rotation.
❗❗Side note, this is technically the last bit of mobility content shot Kicked Up Fitness 😥🙁 All the feels but MUCH love again to ALL of the staff & members who blessed me w/ their presence over the last 7 years ♥️🙏♥️
While I will be posting, it may not be as frequently in July due to my month long vacation 😎😀 BUUUUTTTT def stay tuned as there are lots of NEWS things coming my/your way. Until then, be kind & just keep moving ❤️

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