FITT3

FITT3 Trainer with spinal fusion. I help people with fused spines move pain free safely

If I had o build core strength with a spinal fusion. Here are few go to’s I’d start with.  Breath. Relearning how to bre...
08/18/2026

If I had o build core strength with a spinal fusion. Here are few go to’s I’d start with. 

Breath. Relearning how to breathe, through my ribcage, while keeping my spine long. This sets me up for keeping an elongated spine & not breathing through my shoulders & chest.

Dead Bug- a gentle core strengthening exercise that can be performed with props to keep us with a neutral spine. It helps to target the deeper core muscles.

Quadra plank a full body exercise that builds strength & allows for progression.
stacks shoulders, with knees under pelvis, while keeping an elongated spine. Set’s us up for full body strength.

Superhero (because we are all superhero’s) a core strengthening exercise that externally rotates our shoulders makes a small change to posture.

Drags- targeting my “side abs”using a band or weight without twisting or crunching.

For more information post core 👇

08/14/2026

As a personal trainer with a spinal fusion, here’s what I’ve learned.
After my surgery, my orthopedics told my parents don’t let her lift anything heavy. Don’t let her go i the water for long periods of time.
It wasn’t said how ling I would live like this.
As an adult with a spinal fusion, i was always active, riding a bike, walking, i did eventually go into the water for longer periods.
When I turned 40, I became a trainer. I cannot imagine any better gift for my spine.
Training hasn’t become a choice. It’s a necessity. Keeping the muscles surrounding my spine keeps me pain free. It keeps my body warm, which keeps my body feeling limitless.
Without training, my body would tighten, ceasing up with possible spasms. Training consists of opening, mobility work & strength. One tool that offers an all in 1, is the mace. It meets all the requirements.

If you live with a spinal fusion, you’re in the right place.
If you’d like to know more, comment MACE below

07/29/2026

I’m 56 living with a spinal fusion- these are things I wish I knew sooner
My mind will set my body up for strength.
My body will adjust.
I’m not alone. Even when there was no social media, there was a classmate who wore a Milwaukee brace. We had the surgery around the same time.
There was some comfort even though we weren’t friends.
Training isn’t a choice. Living with a spinal fusion, training keeps my body safe & strong.
Training is diverse as our scoliosis spines are complex.
One of my favorite ways to train is a with the mace. It holds everything that was important to my younger self. Strength, mobility, empowerment & dance.
So to all those scoliosis spinal fusion friends this is your reminder to take it day by day.
To know more about training with a mace & spinal fusion post mace below.
#

07/28/2026

What progression actually looks like with a spinal fusion

Getting used to your new body. Having rods & screws built into your skeletal structure takes time getting used to.

Learning how to walk again. I can still see my younger self inch worming down the hospital hallway one step at a time.

Breathing- I wish I had known how much breath helped with my younger self.

Strength- take a look at how far you’ve come.

Strength training- learning how to train with modifications.

This is your reminder, that progression is progress. Keep going

Address

New York, NY

Website

,

Alerts

Be the first to know and let us send you an email when FITT3 posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to FITT3:

Shortcuts

Featured

Share

Category