Avalon Wellness & Performance

09/25/2026

Burlington was exactly what my mind and body needed. 🤍

We spent the weekend talking, browsing a flea market and an art festival, walking along Lake Champlain, and enjoying locally sourced, organic food. Mostly, we had time to be together without rushing to the next thing.

I came home feeling grateful for that time with my family—and for how warmly Burlington welcomed us. Sometimes the best wellness reset is a change of pace, good food, fresh air, and the people you love.

Thank you, Burlington. 🍂

09/11/2026

It’s officially live! 🎉

The TMJ Relief Blueprint is now available for purchase on our website.

This step-by-step guide brings together more than a decade of clinical experience to help you better understand and manage jaw tension, clenching, headaches, facial discomfort, and limited mobility—from the comfort of home.

Inside, you’ll find guided self-assessments, gentle massage and release techniques, breathing practices, mobility exercises, and strengthening drills—with clickable video demonstrations to guide you.

Watch the video to see exactly where to find it, or visit our website through the link in our bio. 🫶

09/10/2026

Nothing fancy—just showing up, moving my body, and getting stronger one workout at a time. 💪🔥

09/09/2026

Is your jaw moving evenly? Try this quick self-check! 👀

Place one finger on your chin and slowly open and close your mouth. Does your jaw travel straight—or does it shift, hesitate, or click?

A deviation doesn’t automatically mean something is wrong, but it can reveal how your jaw is coordinating and where tension or restriction may be present.

This is just one of the self-assessments inside my upcoming TMJ Relief Blueprint. We’re putting the finishing touches on the landing page, and I cannot wait to share it with you! ✨

09/04/2026

Meet the Boomerang Stretch—one of my favorite ways to create space through the ribs, upper back, and side body. 🌙

Place your hands on the wall and gently shift your body into a long “banana” shape.

🌬️ Inhale: Direct your breath into the open side of your rib cage. Imagine the ribs expanding and the spine gently lengthening.

💨 Exhale: Press your hands into the wall and reach your hips away, actively creating even more length between the ribs.

This stretch can be especially helpful for:

• Rib and upper-body tension
• The postural changes of pregnancy
• Asymmetry associated with scoliosis
• Anyone who needs more lateral rib-cage mobility

Move gently, breathe slowly, and avoid forcing the range. With scoliosis or pregnancy, the two sides may feel very different—and that’s okay. This stretch is about exploration and expansion, not forcing symmetry.

Save this tutorial and give your ribs a little more room to breathe. ✨

09/02/2026

That post-training feeling ✨ Moving your body naturally releases feel-good hormones like endorphins, helping reduce stress, clear your mind, and reset your entire system. Sometimes movement really is the best medicine. 💪

09/02/2026

Same body. Same squat. One little wedge—and a BIG difference. 👀

In the first squat, I’m barefoot without a wedge. Watch where my pelvis and low back land as I reach the bottom.

Then I elevate my heels, which reduces the amount of ankle dorsiflexion required. Suddenly, I can sit deeper while keeping my torso, pelvis, and low back in a much stronger position.

Finally, I add load while wearing lifting shoes, which provide a similar heel elevation and allow me to squat more efficiently under weight.

A heel wedge can be a valuable tool—but it also reveals how much ankle mobility influences your squat. If your ankles cannot move forward adequately over your feet, your body has to find that motion somewhere else.

The goal isn’t to force everyone into the same-looking squat. It’s to understand what your body needs to squat comfortably, efficiently, and safely—especially before adding load.

How does your squat change when you elevate your heels?

09/01/2026

08/31/2026

Just sharing a win 🤗🎉🙌

After YEARS of training, but lacking consistency I finally did a 20 kg military press at 40 years old 😅

Training and lifting for longevity is the goal and it’s fun to make gains 🥰

Happy Monday!

08/26/2026

TONGUE-GUIDED JAW GLIDE 👅

This simple exercise encourages smooth, controlled movement of the jaw.

Place your tongue gently on the roof of your mouth, just behind your upper front teeth. Keeping it there, slowly open and close your mouth within a comfortable, pain-free range.

The tongue acts as a guide, helping you slow the movement down and become more aware of how your jaw tracks.

Move gently—never force your mouth farther than it comfortably wants to go. Stop if the exercise increases pain, locking, or other symptoms.

Try 5–8 slow repetitions and notice: Does your jaw move evenly, or does it shift to one side?