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How's it going using the CORE FLOW MOVES to start your day or prep for workouts? It's been about 2 weeks so you should be feeling more connected throughout your core if you've been doing them at least 3 times a week. Your core muscles like and need regular reminders to turn on. They can struggle if you've had any previous injuries to the area. Pain or tightness in your shoulders, spine, and/or hips can make it harder on your core muscles as well. If you find yourself holding your breath or you feel tension or clenching in your neck or glut muscles when you do core exercises, then you'll want to prep before your core workouts. Start with a Pelvic Floor Check In. Remember your Pelvic Floor Muscles (PF) are the base and foundation of your Core. When strong and healthy, they coordinate with the diaphragm and abdominals as you inhale and exhale during physical activity to support and stabilize the spine. If you've got PF weakness, it might show up as
You may not have issues with a cough or sneeze (forced exhalation) but leak after running 20 minutes (dysfunctional breathing or endurance issue). If you're having signs of PF weakness, it's time to do some Pelvic Floor Prep Work. These FIT Blogs will walk you through it: PELVIC FLOOR STRETCH MOVES PELVIC FLOOR STRENGTH MOVES If you're pain-free, you can jump ahead to this FIT Blog for some core prep tips. PREP FOR CORE WORKOUTS OVER TO YOU Work through these PF and CORE PREP MOVES to address any weakness in your fascia and to strengthen your postural (stabilizer) muscles. A strong core helps decrease your risk for injury, promotes good posture, and improves coordination & power during activities especially sports. Next up, I'll share some CORE POWER MOVES to challenge your core. In the meantime, keep going with the CORE PREP & FLOW MOVES. You'll feel and move better if you do them regularly.  
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It's time to give your CORE muscles some love and attention. Your CORE muscles are a complex series of muscles from arm pits to hips that help keep the spine aligned during movement. They're involved in almost every movement you make. You need them for all your daily activities and definitely for sports. They protect, support, and stabilize your spine helping you have better posture, power, and overall performance. Your core muscles need to be turned on and challenged regularly so the body doesn't start to compensate with other muscle groups. Here's a sequence that'll help you do that.  FOCUS ON FORM During all movements, you want to:
>>There should be no pain especially in your wrist, neck, back and knees when doing these exercises properly. STOP if you feel pain. You can get sore from them but sharp pain is never OK. If you have pain, modify and look at your form. If that helps, keep going. If it doesn't, STOP. CORE MOVES: 1. TWIST & GLUT STRETCH- do on each side; if you need instructions on how to do them - go here. Hold for a few breaths each side. 2. BRIDGE- lift hips up and down while lifting your belly up and in. Keep hips level and neck/shoulders relaxed. Have equal weight on front and back of your feet. Modify- legs together or with a ball between knees Do 8-10 reps. 3. PLANK- Hands shoulder width apart and feet hip width apart. Press your hands down into the floor, slide your shoulders down toward your hips, scoop your belly and tuck your booty. Gaze at the floor slightly in front of your hands. Modify if needed on elbows and knees. Progress to straight arms and legs. Hold 20-60 seconds. 4. DOWNWARD DOG- Move into position from the plank- press chest toward your thighs and imagine your inner thighs connecting as you reach long through your head and heels thru the floor. Hold 10-20 seconds. 5. PLANK- move back into a plank position. Hold 20-60 seconds. Repeat Plank into Downward Dog into Plank at least 3 times 6. PIGEON STRETCH- when ready- end with a pigeon stretch on each leg.  OVER TO YOU You can use these CORE FLOW MOVES to wake/warm up your core muscles at the start of your day or before workouts for better posture, power, and overall performance. If you've had a back injury or have really tight hips, slow down and spend more time on the Twist and Glut Stretches. Start and end on your tight side (i.e. tightest side gets 2 stretches for every 1 stretch on the other side). You may also want to use the trigger point massage ball in your glut before you begin the Core Flow Moves. Listen to your BODY. It'll tell you what it needs to feel, move, & perform better.  Spring is a great time to do a check in on how “aligned” you're feeling in different areas of your life. What's blooming (or not) so far this year for you? Remember you’ll feel ease, flow, & relaxation in your body (& life) when you’re in alignment whether it’s for your posture or your purpose. It's never too late to course correct if you're off track or took an accidental detour on your fitness goals. When it comes to your posture, you want to start with creating space. You need to overcome the compressive forces that gravity, aging, sitting, and even exercise have on your tissue and joints. How? Through daily stretch moves that help you lengthen through your fascia (connective tissue) and spine. A great stretch tool for this is an exercise ball. The surface can support your spine while you stretch up and over it. You can also add some gentle rocking motions while you stretch with it which is super calming to your nervous system. Use these 3 BALL STRETCH MOVES to help open up your shoulders, hips, and low back for better posture & core mobility.  You can do the STRETCH MOVES for a few breaths to a few minutes. Add gentle rocking if it feels relaxing. Child's Pose on the Ball is a great one to do before bed. Move the ball slowly to each side to get a deeper stretch through your lat and core side muscles. Caution!!! *always protect your neck- you may need to support your head/neck with your hands like you would for an abdominal crunch especially if you have had a neck injury. Imagine a string pulling from the top of your head so you keep your neck long (not crunched). *if you get dizzy in any of the positions, support your head/neck with your hands and make sure you aren’t holding your breath. Stop if that doesn't help relieve it. OVER TO YOU Remember our fascia takes the shape of the thing we do most during the day. Do these BALL STRETCH Moves after sitting long periods or at the end of your workouts or day. You can also use these BALL STRENGTH Moves before you stretch over it. Find more ways to traction while you stretch here so you can make lasting changes to your posture and flexibility.  P.S. Want a full body daily massage & stretch routine that takes less than 10 minutes? Check out MINI Massage Camp here.
Ready to have a BALL getting stronger? Let’s challenge your Stabilizer Muscles with these 3 BALL STRENGTH MOVES. They’ll not only help you have stronger legs and core muscles but lead to better Posture.  Bridge Legs on Ball: Basic Move- Lie on your back (on the floor). Arms at your side. Legs in Level 1 or 2 position. Lift hips to ceiling. Hold 5-10 seconds. Lower hips. Repeat 5-10 reps for 1-3 sets. Level 1- Legs straight and together with lower legs and heels on the ball. The less of your lower legs are on the ball, the harder it is to stabilize. Keep the ball as steady as you can while you move. Engage your core muscles. Don’t forget to breathe! Level 2- Bend your knees and place the bottom of your feet on ball as you lift and lower your hips. Start with feet shoulder width apart. Progress to slightly wider than hips and turned out (like a squat position) as you lift and lower your hips. These positions challenge your hamstrings and gluts more intensely. One of my favs for knee rehab. Plank on Ball: Basic Move- Get in a push up position with elbows bent and under your shoulders. Legs in line or slightly wider than hips. Engage your core muscles. Hold the position for 30-90 seconds. Rest 1-2 minutes. Repeat 3-5 times. Level 1- Elbows on ball and body in the plank position. Legs slightly wider than hips if needed. Keep the ball as steady as you can while maintaining good form. Level 2- Hands on ball and body in the plank position. You might need to start with your feet against the wall until you know you can keep the ball steady. Squat on Ball: Basic Move- Sit on ball with your feet on floor. Move from sit on ball to squat position and then back to sit on ball x 20-30 seconds. Goal is to make your legs burn. Rest 1-2 minutes. Repeat 3-5 times. Level 1- Position feet in line with hips and feet in parallel. Progress to feet wider than hips and turned out slightly. Go slow and keep your form while you do this exercise. Have your ball on a surface so that it won’t slide away from you. Please be careful. I don’t want you falling off of it or landing on the floor. Level 2- Hold 5-12 pound free weights while you do the sit to squats. Keep the weights close to your core/hips. You can either hold them with elbows bent (gets your biceps) or on top of your thighs. Note- you should not have any knee discomfort during these moves. Make sure your knees are going over your second toes, so you keep good form. You also need to have a ball that is large enough and has enough air so that when you sit on it your hips are slightly higher than your knees. Prep Moves: If you aren’t used to the Bridge, Plank, or Squat, here are some FIT Blogs that go over how to do them (with good form) in more detail. CORE MOVES (Bridge and Plank Tips) POWER MOVES (Squat Tips) Stretch Moves: After you do these Ball Strength Moves you may want to do these 2 STRETCH MOVES for your low back and gluts or these 3 Ball Stretch Moves. OVER TO YOU: Keep the sequence the same (bridges to planks to squats) when you do them. You can also use them as a warmup or post cardio workout routine. Good form and ball control is very important to focus on during these BALL MOVES. Challenge your balance but listen to your body. If you can’t keep good form, it might be too advanced. Stop when you lose control of the ball or your form. If you don’t have an exercise ball, you can get a good one that will last for years online for $10. Join FIT NEWS, my weekly newsletter, to get more Rest (& Ball Moves) to challenge your strength, mobility, and balance throughout the year.  P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS?
Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here. I was slow to the party on this fitness trend, but it made the biggest impact on my energy and health over the past year. It’s become my #1 fat burning tool- it’s helped me lose inches significantly lowering my Waist To Hip Ratio AND blood pressure. I don’t do diets or obsess about the scale. I’m not into skipping meals on purpose. But last Spring I made a change to my meal planning when my fat burning quest led me to trying out Intermittent Fasting as part of The Galveston Diet (by Dr. Mary Claire Haver). Intermittent Fasting is an Eating Pattern that rotates between periods of fasting and eating. Studies show it can help with weight loss and decreasing abdominal fat, reducing inflammation and brain fog, improving insulin sensitivity, and lowering blood pressure and cholesterol levels. >> Fat burning happens when you fast 12 hours or more as your body uses up its glucose stores and switches to fat burning for energy << During fasting, your body also has time for cellular repair processes like Autophagy which can help with disease prevention and supporting the immune system. It can help with dementia prevention as it clears damaged cells and toxic proteins and increases BDNF production which supports the growth of nerve cells in the brain especially in the hippocampus (learning and memory center of the brain). Reducing inflammation and your risk for obesity can also help with joint pain and cancer prevention particularly for breast, colorectal, lung, cervical, stomach cancers. If lowering your blood glucose 3-6% or reducing your waist circumference 4-7% sounds good to you, you may want to try it. TYPES OF INTERMITTENT FASTING:There are a variety of ways to intermittently fast. Most common methods include:
Ender has been doing variations of intermittent fasting on and off for years using some of the more intense methods. That’s probably why I was so resistant to learning more about it. I’ve only done a variation of the 16/8 Method and the others don’t interest me. My favorite thing is it gives me structure to my day. Before I started Intermittent Fasting, I was frequently skipping lunch. A not so lovely habit I learned as a health care provider where we make no time for bathroom or meal breaks when working. And my meals were frequently too spread out even though I know keeping my blood sugar stable is healthier for my body. Intermittent Fasting helped me stop doing both of these unhealthy habits. HOW TO GET STARTED WITH INTERMITTENT FASTING (16/8 Method):1. Pick your eating window. How many hours will it be- 6, 8, 10 hours? And what time will you target for it? Most common is 8 hours which means you’ll be eating in an 8 hour window then fasting for 16 hours. If you delay your breakfast, you could do an eating window of 9-5pm (with a 5pm-9am fasting window), 10-6pm (with a 6pm-10am fasting window), or 12-8pm (with an 8pm-12pm fasting window).
2. Go slow. Decrease your eating window 30 minutes at a time over time as you get to your goal eating times otherwise you’ll likely be hungry and irritable. 3. Get Protein. Make sure you are getting enough protein in your eating window so you don’t lose muscle mass. 4. Hydrate well. Staying hydrated and getting enough electrolytes is essential especially when fasting. 5. Keep up with Exercise. Avoid exercise while fasting. Make sure your eating window supports your exercise plan. A 20 minute walk after meal can help with your glucose control. 6. Rest & Relax. Take rest & relaxation breaks during the day. Get plenty of sleep (at least 7-9 hours per night). It doesn’t have to be perfect. I average a 9 hour eating window but sometimes do 8 or 10. I have to really be on my game with meal prep to do 8 hours. I tried an 8 hour window consistently in the beginning and I found it stressful because I felt like all I was doing was eating. I had a hard time getting in all my protein as I wasn’t hungry, so I aim for 9 hours for now. Overtime I might try to get that down to 8 more consistently. We’ll see… Healthy habits shouldn’t be stressful. That defeats the purpose of them. Who shouldn’t Intermittent Fast? Contraindications include:
Have you tried Intermittent Fasting before? If you’re finding the fat distribution is changing in your body as you age or you want to get your waist to hip ratio down, I highly recommend it. I started it for the fat burning benefits and I stay with it for how it simplifies my life, has improved my energy, helps decrease inflammation and joint pain, and has the potential to reduce my breast cancer and dementia risk. It’s part of my fitness plan that also includes clean eating, resistance training, and mind body exercise and recovery work. It was the first change I made last year and everything else has built on that. It's your turn. Pick an eating window and test it out!  P.S. Need ideas for rest & movement breaks to manage your energy during the day? Download the FREE Daily Energy Planner here.
Apparently there's a trend to not set New Year's Resolutions anymore. It makes sense. 80% of them are abandoned in the first two weeks of January. The desire to improve our health, finances, or happiness is still there. People are now setting goals when the timing is right for their body & life vs primarily at the beginning of the year. More people listening to their bodies is a good thing. It doesn't change the success rate of accomplishing a goal though. You will fail when you go after a new one. It's completely normal to get off track while it's becoming a habit. It's how our brain is wired. To resist. It likes the familiar and thinks it's protecting us by using the same old pathways. You'll also most likely go too hard, too fast, and burn yourself out. It's human nature. What matters is how fast you bounce back. How resilient you are. Not that you got off track. ️BUILD YOUR RESILIENCE MUSCLE. You can build your resilience muscle. It just takes practice picking yourself up. To do that you have to become mindful of when you get off track. The faster you realize it, the faster you can start up again. You’ve also got to learn to let go of the guilt of eating that cookie or not going to the gym. Before you go beating yourself up, focus on the fact you caught yourself or noticed that sneaky habit of procrastination and commit to starting over. Instead of guilt, celebrate your wins. Celebrate what you did do toward that goal or new habit no matter how small. It'll help you keep doing it or attract more of it. It’s OK if you over complicate it, overwhelm yourself, or get distracted by the new shiny object. We want it all NOW. New things excite us. They turn on our brain’s happy hormones. It just doesn't last. How many books have you started that you haven’t finished? So how do you get back on track?!? ️GET FOCUSED. Decide on your 1 thing to focus on this month or quarter so you don’t sabotage yourself. It could be related to your fitness, relationships, finances, or education. Whatever you feel is the next step for you to move along your Wellness Adventure. Need help narrowing it down? Here’s the Mindful Athlete Goal Setting Worksheet to help you pick out your first fitness or wellness goal for 2026. ️ GO PRO TIPS (after you’ve picked your 1 thing):
Remember to take deep breaths and baby steps. It’s about progress not perfection. You're training for a marathon not a sprint. Building your resilience muscle will help you stay on course. OVER TO YOU Pick your 1 Thing this week. Schedule it. Do it. Celebrate it. Repeat it. If you get off track... Schedule it. Do it. Celebrate it. Repeat it. Build your resilience muscle. Baby steps add up. Your brain needs the reps to rewire. You'll see results if you stay focused on your ONE Thing until it's time for your NEXT Thing.  P.S. Need more help getting clear on your ONE Thing?
Calm your Brain with the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & Reset for the New Year or anytime you're on the verge of Overwhelm & Burnout. Let the Adventure to a Peaceful, Playful, Powerful Body Begin- Download the FREE Challenge here. Do you know what activity will help your brain stay younger? Nope it’s not sleep, exercise, or what you eat. Yes, they're all healthy brain habits but PLAY has been shown to decrease your brain’s biological age by 6 years! What kind of PLAY? This research study involved doing or learning a creative, skilled based activity. Dancing the Tango, singing or playing an instrument, drawing, or playing real time strategy video games specifically were types of play studied that showed they helped your brain stay younger by improving your overall cognitive function. PLAY taps into your superpower- Neuroplasticity or your brains ability to create new pathways for better movement, focus, mood, and creativity. It helps you regulate your nervous system and can move you into a flow state- fully present, focused, at ease, and in your creative zone. Where time seems to slow down. Movement, Meditation, Exploring, Journaling, Music, or creating Art can all help you get in flow and tap into your Peaceful, Playful, Powerful Body. Unfortunately, we all typically play less as we age. Even dogs stop playing as much as they get older. We have to be more intentional about adding creative PLAY time into our days if we aren’t professional musicians or artists. The busier you are, the more you’ll have to block off some PLAY time each week. OVER TO YOU: Do you need to add more PLAY into your life? If so, what sounds fun to start in January? Ready to sign up for some Tango classes? Always wanted to learn the Banjo? Do it. It's time. I want to start playing piano again and I'm working on getting a keyboard. For now, I’m going to bust open this animal watercolor book and pens I got recently. Pick one PLAY Move to do and see how your Body & Brain respond. At a minimum you’ll feel more energy, ease, and flow but overtime your helping your brain become younger & healthier.   P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS?
Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here. Have you caught the buzz? I couldn’t ignore the research coming out about it. And since I’d started lifting heavy*, it seemed like the perfect time to make this change as well. I’m referring to the benefits of taking Creatine daily vs only with heavy workouts. It’s been 5 months since I started taking 3-5mg per day. I know it’s part of the reason I feel stronger. What’s more exciting to me is how it impacted my mood and cognition. Like less brain fog. I think it’s even helping my memory. I just feel better overall since starting it. I’ve tried to make one change at a time this year to see how my body responds but of course it’s all building on each other. And sure, it could be the consistent exercise and cleaning up my diet but there was a change in my mental health that I hadn’t felt before I started it. It’s hard to describe but it’s like a shift in my level of optimism about everything. Creatine is undeniably good for your gut, heart, brain, muscles, & bones. What’s so cool are the studies on all ages and women showing that Creatine helped improve memory (short term, working, reasoning) and cognitive processing (how clear and fast you think/respond) even when under stressful conditions like lack of sleep. Higher doses (10mg+) of Creatine have been shown to help older adults maintain their mental sharpness and improve depressive symptoms. Do you see why I had to test it out for myself? You can get Creatine in certain foods like meat and fish but it’s worth deciding if you want to supplement daily considering all the health benefits, especially if you’re over 40 years old & female. 6 Tips For Taking Creatine Daily:
More Info on Creatine:
You’ll get the best results when you combine it with resistance training. I've not experienced any weird side effects or symptoms. My labs look good & I feel good so I’m keeping this one going. I aim to take it daily, but I do miss occasionally. I take it around my workouts since I do a lot of resistance training. I want to maximize my muscle building and recovery. It also helps me remember to take it. It’s OK if I miss a dose. Remember it’s about progress not perfection. I’m aiming for 80% consistency each week with all these healthy habits I like to do for my Body & Brain. What about you? Do you want to Feel Better, Have More Energy, Strong Bones, & Build Muscle Mass? If YES, then your recipe for success is…. Protein + Resistance Training + Creatine!  I don’t think I’ve ever talked about this before. I tend to focus on muscles, joints, & fascia so you can have better mobility & posture, but Strong Bones form the foundation to every move you make. Our soft tissue has to attach to something. Right? We’ve got 206 bones in our bodies. Bones can get weaker (less dense) as we age making them more prone to break. Hormone changes in both women (lower estrogen) and men (dropping testosterone) as well as inactivity play a role in bone loss. Osteopenia is a warning sign that you may develop Osteoporosis which is a disease where more bone is broken down than replaced leaving your bones brittle and weak. Both put you at risk for fractures especially in the spine, hips, and wrists. What can you do about it? BONE workouts. How? Exercise is #1 way to prevent or possible reverse bone loss! Not just any kind of exercise helps you have Strong Bones. Resistance Training is key. Bones get stronger when stressed as it triggers them to lay down more bone. Resistance of your bones against gravity during weight bearing activities like a push up or plank will help them get stronger. If you've ever recovered from a leg fracture, it's the reason we have you gradually put more and more weight on it when walking to help the bone heal around the break. Resistance of your muscles pulling on the bone when you do strength training with weights will as well. 4 TYPES OF RESISTANCE TRAINING FOR STRONG BONES:
One thing I love about Pilates equipment, especially the Reformer, is that the springs provide resistance and Pilates is full body weight exercises. All good for your bones (& muscles) yet gentle on your joints. PRO TIP: Try wearing a weighted vest during your daily activities or cardio workouts to help strengthen your spine. Ankle and wrist weights for the extremities. More Tips for Strong Bones:
BONUS: Resistance training not only builds Strong Bones but improves your overall strength, balance, and posture which helps prevent falls. Falls are number one cause of broken hips which increase the risk of death in the elderly population. Good Form is essential when doing any strength training especially if you already have some signs of bone loss. Always go slow and consult your physician before you start a new exercise program. If you’ve been diagnosed with Osteopenia or Osteoporosis, consult with a health professional to help you develop a strength training program, so you don’t injure yourself. OVER TO YOU: Do a Bone Check Up. What do you need to add to help your bones stay Strong & Healthy? If you're not sure, start with adding some Resistance Training 2-3 times a week to give your bones a good workout.  P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.  Have you ever wondered why most Pro athletes retire in their 30’s? Part of the reason is how the body changes as we age. If you’ve noticed you aren’t quite as strong as you were in your 20’s, there is a reason. All of us- both female and male- lose lean muscle and strength as we age. If you do nothing, you’ll lose 8% of your strength every 10 years after age 30. This process speeds up after age 60 for all of us. Maybe you’re like me and started wondering WTH is going on as I approached midlife and my normal strength training workouts didn’t seem to be working as well. Luckily, I ran across research that helped me make a major shift this year. The result is that it has made me feel stronger than I’ve ever felt. What was it? One of the changes I made was to lift heavier. I bumped up my resistance training- less reps, more weight. Lifting weights with the goal of tearing fibers isn’t enough as we age. Among other things we’ve got reduced estrogen- a main driver of muscle mass & strength. You’ve got to lift heavier weight in order to get the attention of your brain to turn IT up and recruit all the muscle fibers for that power move you are asking it to do. But there’s a catch. We aren’t talking about lifting heavy for isolated muscle movements like bicep curl or rotator cuff exercises. You want to lift heavy with functional movements of pushing, pulling, squatting motions that require a lot of muscle groups to perform them- i.e. squats, deadlifts, chest presses, row (bent over). Power Moves > Heavy Weight > Low Reps- 3-6 reps is what you are targeting as you age. Why? Resistance training helps increase your metabolism and immune system, strengthen bones/tendons, improve blood pressure and lean muscle, and decrease inflammation. Lifting heavy will accelerate all of these benefits as well as build better posture and burn fat while you exercise. How do you know how much to LIFT? Step 1: Figure out the heaviest weight you can lift for one rep for one of the power moves (squats, deadlifts, chest presses, bent over rows). Once you know that you’ll build up to it. Step 2: Build up your foundation and endurance overtime. Get your joints and tendons ready to lift heavier weights. Start with an amount that you can do 8-15 reps for 2-3 sets. Step 3: Increase weight and lower reps every 4-6 weeks until you reach your “heavy” lift goal of 3-6 reps for 3-6 sets. REST REMINDER: You need more rest when lifting heavy so make sure to take 2-5 minutes of rest between sets. Do NOTHING while resting. WEEKLY GOAL: Aim for resistance training 3x/week. PREP WORK SAFETY TIPS: You need to know how to have good technique when doing resistance training to avoid injury or straining your joints. You want to have a good foundation and know how to engage your core and pelvic floor. You may need to use a mirror to watch your form if you are new to lifting. You can lift heavy with dumb bells or barbells. Dumb bells require more stability since you have to coordinate each side of the body. Most importantly BUILD UP to lifting heavy OVERTIME. NOTE: This is one of the rare times that I’m going to tell you to go hard and I’m assuming you’ve already got some type of resistance training with weights, machines, or bands under your belt. I’m also assuming you DO NOT have osteoporosis or osteopenia. If you do, then you will need a health professional to guide/modify for you after you get clearance from your physician to lift heavier weights. NEED MORE SUPPORT? If you need support building your foundation (core) and mobility so you don’t injure your tissue lifting heavy, then you’ll want to check out our online camps here. If you want 1/1 instruction & are in the Austin area, you can book a private session with Ender here. Always listen to your body. If it needs more rest, give it rest. Build up lifting heavy overtime. Take the time to learn good technique and to get your daily mobility & recovery program in place. The pay off is worth it- better bones, posture, strength, & energy.  P.S. Not sure how to get started with lifting heavy? Start with your form & mobility in our online camp or book a 1/1 with Ender to learn techniques for these power moves.
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Mollie, Ender, Ty & Teddie
Mollie Miller, PT
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