Daily Habits for Living Pain-Free

daily practices for living pain-free

When you make your bed every day, making your bed is easier.  If you follow me on Instagram, you’ve probably seen that I post a time-lapse video of me making my bed every morning. This is a new habit that I just started building during quarantine when my schedule changed and I was still home […]

The RAMS Method for Whole-Body Wellness

Let me just start by saying I HATE the word wellness. We’ve used it to the point that it basically means nothing… like, if a company that makes spandex pants can call itself a wellness brand, I feel like we’re not talking about the same thing. What is Wellness? So, let’s start by talking about […]

My calves and feet hurt — do I have plantar fasciitis?

If you have achey feet, you have a calf problem. If you have sore calves, you have a foot problem. It doesn’t really matter whether you feel it or you’ve noticed it before, it’s there. Why? because your heel bone essentially “floats” between the calf and underside of the foot. (It also is secured side-to-side […]

Why Your Tech Neck Hurts and What to Do About It

Tech neck is what we call it when sitting in front of a computer (or on your iPhone, or behind the wheel, or holding a baby) causes your shoulders to round forward and your neck to freaking. hurt. It can also create headaches, contribute to TMJ, and play a role in a ton of other […]

What to Do for Neck Pain and Tight Shoulders

Just about every client I work with has some kind of complaint around neck and shoulder pain. This may be headaches, TMJ, neck pain, tight shoulders, aching in the upper back and between the shoulder blades. The good news is that this is relatively simple to fix; the band news is, it just requires — […]

I Have Shoulder Pain — Is It My Rotator Cuff?

Just about every 40+ athlete I know (and a whole lot of sedentary folks, too) has had shoulder pain at some point. Some are able to eliminate it through non-surgical means, but a surprising number decide to simply live with it, or jump straight to the surgical route. While I’m not opposed to surgery, it’s […]

Kegel Exercises for a Weak Pelvic Floor

Weak, loose, “totally asleep…or maybe dead.” These are all things I’ve heard women call their pelvic floor. The good news is, kegel-style exercises can help! (I know, who even know that there was more than one kind of kegel exercise anyway? Hint: Anyone who’s been to pelvic floor PT, for sure!) Yes, most of us […]

Is Your Pelvic Floor Too Lose or Too Tight?

knotted rope metaphor for kegel

Check it out: This is the little-known portion of the Goldilocks story where Goldilocks and the Three Bears learn about kegels pelvic health! Most women I work with assume that they should constantly be strengthening their pelvic floor by kegeling all. the. time. In fact, like any muscle in your body, you don’t want your […]

“Kegeling” vs Kegel 2.0: What’s the Difference?

For most women, if you’ve been told anything about the health of your pelvic floor, you’ve probably been told to kegel, or “squeeze like you’re stopping the flow of urine.” How to Do a Kegel 2.0 This universal prescription of kegeling is problematic for a couple reasons, which is exactly why I teach what I […]

Kegel Alternatives for a Tight Pelvic Floor

Just like any muscle in your body, your pelvic floor can be too loose OR too tight. While many women worry about being too lose (hypotonic) and kegel like crazy, as much as 40% of postpartum women are actually too tight (hypertonic). These pelvic floor stretches are great for when you are hypertonic and need […]