Who’s been moving this week? I have a plan for 3 gym days this week and maybe some time in the pool. Rudy has begun his triathlon training again with the help of yours truly💪🏽 Do you have any movement plans for the rest of the week? Let us know what the move is so we can cheer you on! It doesn’t have to be perfect so don’t be shy in letting us know. And as always, if you have questions for us please feel free to reach out! P.S. We have some fun movement courses and challenges heading your way. But more on that later👀

“I can do all things through Christ who strengthens me.” (Philippians 4:13) But how many of us say this and actually believe it? Don’t worry, I also have trouble owning this statement and believing it. As a coach, I work with clients who often do not believe in their abilities. Creating beliefs around doubt can actually transform into reality. Your mind and the words/thoughts you feed it are powerful. What you tell yourself over and over gets replayed in your mind and engrained in how you think. So if you tell yourself “I can’t do that” over and over again, the chance that you can’t becomes much higher. So it’s important that you lean on God's truth and feed your mind words and thoughts that serve you. You CAN do it if you believe you can. And as the saying goes “fake it ‘til you make it.” It isn’t the fastest fix and requires effort and time but you have to put that work in if you want to reframe your thinking. Scripture is FULL of truth that encourages us to be courageous, fearless, and stand 10 toes down when God calls us to complete a challenge. If you need some inspiration head over to our Prayers and Daily Confessionals course in the classroom

Have you had pain or discomfort in your upper shoulder/neck or in other places like your feet or glutes? Stretching or even seeing a massage therapist can help but if you aren’t finding relief with stretching and a massage therapist is too pricey, let me introduce you to a tool that can come in handy. This tool also fits in your hand by the way!😉 The lacrosse ball is a firm and bouncy ball that isn’t just good for playing with but also for pinpointing areas you experience pain or discomfort. It’s a firm ball with a little bit of give that can give just the right amount of pressure to troubled areas🏐 Got a sore upper trap you’ve been feeling for the past couple of days? Find a doorway or corner of a wall. Place the lacrosse ball in that area of your trap and like a linebacker press against the wall. Hold this position for 30 seconds and allow your muscles to relax. What about lower back pain that has been bugging you all day? Take your lacrosse ball and lye down on a firm surface. Find your belly button and start to make a line that reaches to your back. Stay in the same line with your belly button when doing this as if you were drawing a circle around your body. Before you reach your spine stop and place the lacrosse ball in that meaty part of your back. Avoid your spine when doing this! If you want added pressure press your feet into the ground as you lay on the ball. Lacrosse balls are small enough to fit in your gym bag and take with you on the go. They are a great tool for recovery and pain relief. They can really help when you are in a pinch so give one a try!👍🏽 If your pain persists and starts to impede your daily function, please consider seeing a specialist or medical professional like a physical therapist. Avoid using the lacrosse balls on boney places. And as always, if you have questions let us know!

I don’t know about you but time seems to be flying! I feel like we were in June just yesterday... But now that we are at the halfway point through September (crazy) I wanted to see where everyone was at. Summer is now over and that means winter arcs are getting ready to go and other end of the year challenges are on the rise. For some people, this time of the year is exciting but for others it’s more of a nail biter. Are we amped and ready to close out the year strong? Are we feeling behind or like there is still so much to do? How are you feeling with 4 months left in the year? Do you have any goals that haven’t been met yet?

These are some of my favorite movements to alleviate SI joint discomfort and pain. This is something I have worked with clients on and now being pregnant have had my own experience with. But these movements are super simple and can be done almost anywhere! So grab a wall or step and a foam roller B-stance reach across functions a lot like an RDL (romanian deadlift) but with no weights required while adding rotation. Think soft knees and only going to the point where you feel that stretch as you reach across your body. Foam roller hip dips are a very small movement so it may be hard to see. I like to inhale as my hip and top leg dip down and way from me and exhale as I pull my hip and leg back to the starting position. These feel so good when a flare up happens. Do you have any experience with SI joint pain or discomfort? Give these a try!