IG: Pre-Holiday Self Care Prep! * * Just before my trip and all the holiday festivities I’m running a COMPLIMENTARY mobility class. DECEMBER 2nd, 2018 12pm – 1:15pm Body By Chosen Gym ‼️Tag a friend who is interested and save the date for yourself as well‼️ What better way to kickstart one of the busiest & festive months of the year than by taking care of yourself first! Selfcare = more of you to give to the world!πŸ€— #primemovement #selfcare #selflove

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Pre-Holiday Self Care Prep!
*
*
Just before my trip and all the holiday festivities I’m running a COMPLIMENTARY mobility class.

DECEMBER 2nd, 2018

12pm – 1:15pm

Body By Chosen Gym ‼️Tag a friend who is interested and save the date for yourself as well‼️ What better way to kickstart one of the busiest & festive months of the year than by taking care of yourself first!
Selfcare = more of you to give to the world!πŸ€— #primemovement
#selfcare
#selflove

IG: Do not fail to succeed, fail many times in order to succeed. * * Cliches are corny till one day alot of personal experiences have you living them. There’s nothing more to this post other than my realization recently that I have tried and failed at ALOT of things (sometimes even prematurely before truly finding out if they were true failures) but I wouldn’t be where I am now if I didn’t keep trying at something different – clicheπŸ™„- I know! Lol If you are lost today or don’t know what you are truly passionate enough to pursue, simply try at anything small that remotely sounds like a good idea at the time. Over time & with observation in each experience, your life will unfold before you. The key is to cultivate a level of optimism, no matter how deluded you may feel about it at the time, that gives you just enough energy to try at it long enough to reach an outcome. That’s it! Nothing more, nothing less! Just had this thought, and decided to share. Happy Saturday everyone! Missing Tulum weather with the team @luxury.branding.retreats πŸ“Έ @alyssa_raye_productions #selflove #selfcare

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Do not fail to succeed, fail many times in order to succeed.
*
*
Cliches are corny till one day alot of personal experiences have you living them.
There’s nothing more to this post other than my realization recently that I have tried and failed at ALOT of things (sometimes even prematurely before truly finding out if they were true failures) but I wouldn’t be where I am now if I didn’t keep trying at something different – clicheπŸ™„- I know! Lol

If you are lost today or don’t know what you are truly passionate enough to pursue, simply try at anything small that remotely sounds like a good idea at the time. Over time & with observation in each experience, your life will unfold before you. The key is to cultivate a level of optimism, no matter how deluded you may feel about it at the time, that gives you just enough energy to try at it long enough to reach an outcome. That’s it! Nothing more, nothing less!
Just had this thought, and decided to share.
Happy Saturday everyone!

Missing Tulum weather with the team @luxury.branding.retreats πŸ“Έ @alyssa_raye_productions
#selflove
#selfcare

IG: Take me back!!!! * * On a gloomy day like this it’s easy to reminisce about better weather, which for me wasn’t too long ago. Here is a short shoulder warmup to do before your workout to really get acquainted with your scapula stabilizers + create fluid working space within your shoulder joint. Your shoulder blade should be set back & down as you move through the motion. Do not rest your hands on the back of your head or low back as you go from top to bottom. Breathe & try 3-5 sets of 15. Thank me later!πŸ‘ŒπŸΎ #selfcare

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Take me back!!!!
*
*
On a gloomy day like this it’s easy to reminisce about better weather, which for me wasn’t too long ago.
Here is a short shoulder warmup to do before your workout to really get acquainted with your scapula stabilizers + create fluid working space within your shoulder joint.
Your shoulder blade should be set back & down as you move through the motion. Do not rest your hands on the back of your head or low back as you go from top to bottom.

Breathe & try 3-5 sets of 15.

Thank me later!πŸ‘ŒπŸΎ #selfcare

IG: Happy Monday Everyone!πŸ€— * * I hope everyone had a great weekend and is ecstatic to be alive & well today!πŸ™ŒπŸΎπŸ˜ Here is a short neck routine to do if you experience pain/tension around the neck/shoulder blade area. More of than not, it’s due to prolonged posture in the forward head position. This drill will give your cervical spine the motion it needs as you move through the entire range of motion at it’s outer limits, + deposit back some strength as you isometrically contract particularly the posterior tissues (when your head is flexed forward/toward the armpit). You can also reverse the motion by keeping your head in on position and tweaking the shoulder blade to Target the same tissues…(I’ll create a video for that too). Ensure your form is clean by keeping your torso upright and not slouched, coz that would totally defeat the purpose of unbinding bad posture pains lolβ˜πŸΎπŸ˜‹ Try this together with a great chest opener of your choice & let me know how you feel! #selfcare #primemovement

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Happy Monday Everyone!πŸ€—
*
*
I hope everyone had a great weekend and is ecstatic to be alive & well today!πŸ™ŒπŸΎπŸ˜ Here is a short neck routine to do if you experience pain/tension around the neck/shoulder blade area.
More of than not, it’s due to prolonged posture in the forward head position. This drill will give your cervical spine the motion it needs as you move through the entire range of motion at it’s outer limits, + deposit back some strength as you isometrically contract particularly the posterior tissues (when your head is flexed forward/toward the armpit). You can also reverse the motion by keeping your head in on position and tweaking the shoulder blade to Target the same tissues…(I’ll create a video for that too). Ensure your form is clean by keeping your torso upright and not slouched, coz that would totally defeat the purpose of unbinding bad posture pains lolβ˜πŸΎπŸ˜‹ Try this together with a great chest opener of your choice & let me know how you feel!

#selfcare
#primemovement

IG: Multitasking… * * This is one of my fav passive stretches for the TFL & QL(Tensor Fascia Late + Quadratus Lumborum Muscles). This duo can leave one with knee, back or hip pain. TFL in particular is a great one to release for any active individual as it works in opposition of your glute max muscle to move your legs. QL then kicks in as a co-contractor/stabilizer during movement and gets predominantly stuck/tight in prolonged seated postures. I like this stretch because it allows my client to remain fairly relaxed if I choose, or I can passively stretch the TFL on one side whilst they actively pull themselves into a gluteal stretch on the other. Who said multitasking was all bad?😏 #staywoke

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Multitasking…
*
*
This is one of my fav passive stretches for the TFL & QL(Tensor Fascia Late + Quadratus Lumborum Muscles). This duo can leave one with knee, back or hip pain. TFL in particular is a great one to release for any active individual as it works in opposition of your glute max muscle to move your legs.
QL then kicks in as a co-contractor/stabilizer during movement and gets predominantly stuck/tight in prolonged seated postures.
I like this stretch because it allows my client to remain fairly relaxed if I choose, or I can passively stretch the TFL on one side whilst they actively pull themselves into a gluteal stretch on the other. Who said multitasking was all bad?😏 #staywoke

IG: Hip Mobility… * * It’s not until most injure themselves that they start to realize the importance of healthy joint motion. Instead of waiting to figure it out for yourself, why not take the path already paved from those previously injured & begin taking steps to reduce the severity of any possible injuries. Mobility work is not pompous enough to say you will never get injured, but it’s having confidence knowing that if & when you do your tissues will be primed to handle 80-90% of the load your activity presents, that way, if you go beyond it, you will only incur injury at 10-20% of a deficit. Most injuries occur in the long and short ranges of motion that most never train. So let’s be like the wise man who learns from another’s mistakes & start on our daily journey to optimizing our joints & tissues for load. ************************* #primemovement #mobility #functionalmobility

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Hip Mobility…
*
*
It’s not until most injure themselves that they start to realize the importance of healthy joint motion.
Instead of waiting to figure it out for yourself, why not take the path already paved from those previously injured & begin taking steps to reduce the severity of any possible injuries.
Mobility work is not pompous enough to say you will never get injured, but it’s having confidence knowing that if & when you do your tissues will be primed to handle 80-90% of the load your activity presents, that way, if you go beyond it, you will only incur injury at 10-20% of a deficit.
Most injuries occur in the long and short ranges of motion that most never train. So let’s be like the wise man who learns from another’s mistakes & start on our daily journey to optimizing our joints & tissues for load. ************************* #primemovement
#mobility
#functionalmobility

IG: Envision it in your mind Feel it with all your senses Move towards it by taking actionable steps daily… I must admit, I didn’t appreciate the depths of this advice from the countless books I read till I started on the journey to gratitude. Full intentional consistent gratitude. I can’t stress enough how much that has changed my life and finally sunk ALL the great advice I’ve read in my books. It’s not enough to BE grateful, you gotta FEEL it!πŸ™πŸΎπŸ’–

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Envision it in your mind
Feel it with all your senses
Move towards it by taking actionable steps daily… I must admit, I didn’t appreciate the depths of this advice from the countless books I read till I started on the journey to gratitude. Full intentional consistent gratitude. I can’t stress enough how much that has changed my life and finally sunk ALL the great advice I’ve read in my books.

It’s not enough to BE grateful, you gotta FEEL it!πŸ™πŸΎπŸ’–

IG: On tackling the QL Muscle… * * I have alot of love for the lateral and spiral fascial lines. It’s always so interesting to see & feel the difference in movement once you release any restriction along that line. For instance, the Quadratus Lumborum muscle that attaches to the rim of your hip, along your lumbar veterbrae and up to your 12th rib, can influence how you walk, sit, squat or overhead press etc. When it’s tight, it compresses the space between your hip & ribcage which then affects all movement up & down the lateral chain. Once that happens (of course other factors considered/eliminated), the body starts to compensate for this lack of fluid motion by coupling from other tissues/areas, usually some sort of rotation for counterbalance. In order for you to now stay ‘balanced’ you will likely feel twisting at the hips or ribcage to compensate, and goes further down with the knee & foot. It’s a ripple effect, and understanding how all structures are related and influence each other is key to taking the right selfcare path (self/professional). Have you practiced self care today??? πŸ’†πŸΎβ€β™€οΈ @thebrazilianbomber #selfcare

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On tackling the QL Muscle…
*
*
I have alot of love for the lateral and spiral fascial lines. It’s always so interesting to see & feel the difference in movement once you release any restriction along that line.
For instance, the Quadratus Lumborum muscle that attaches to the rim of your hip, along your lumbar veterbrae and up to your 12th rib, can influence how you walk, sit, squat or overhead press etc.

When it’s tight, it compresses the space between your hip & ribcage which then affects all movement up & down the lateral chain. Once that happens (of course other factors considered/eliminated), the body starts to compensate for this lack of fluid motion by coupling from other tissues/areas, usually some sort of rotation for counterbalance.

In order for you to now stay ‘balanced’ you will likely feel twisting at the hips or ribcage to compensate, and goes further down with the knee & foot.
It’s a ripple effect, and understanding how all structures are related and influence each other is key to taking the right selfcare path (self/professional). Have you practiced self care today??? πŸ’†πŸΎβ€β™€οΈ @thebrazilianbomber
#selfcare

IG: To stretch / strengthen the psoas… * * Why not do both? The beauty about mobility work is more often than not, you don’t have to choose… Not entirely! Unbinding postural patterns such as hyperlordosis or flat back often peg the psoas as either weak/inhibited or tight & facilitated, or a diagonal cross between the two. Despite varying posture patterns, most of us find ourselves sitting ALOT which theoretically then weakens the psoas (hipflexor) & glutes. Even when facilitated/inhibited, I find clients still report their hip flexors as feeling tight. So then…πŸ€·πŸΎβ€β™€οΈ…do you stretch it or strengthen it? Why not do both? Regardless of the posture pattern, the muscle needs to be taught how to live & perform healthily in it’s ideal state of being you’re trying to bring it into. If you are strengthening a weak muscle, it likely can benefit from feeling open with that new power. When stretching a muscle, it’s best to give it strength with each increment of stretch you award it. In massage school they say lengthen before you strengthen, and there is truth to that, but what I love about mobility work is that even when you are focusing on lengthening a muscle, you are still depositing strength factors through that rehab work, then progress accordingly. So I stretch the living daylights out of most psoas situations I encounter, but best believe they are strengthening it as well within that same frame. Teach the mind to connect to the body directly and it won’t be too confused/hurt when responding to what the body engages in physically, because the nervous response has been created. #primemovement #selfcare #mobility

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To stretch / strengthen the psoas…
*
*
Why not do both?
The beauty about mobility work is more often than not, you don’t have to choose… Not entirely!

Unbinding postural patterns such as hyperlordosis or flat back often peg the psoas as either weak/inhibited or tight & facilitated, or a diagonal cross between the two.
Despite varying posture patterns, most of us find ourselves sitting ALOT which theoretically then weakens the psoas (hipflexor) & glutes.
Even when facilitated/inhibited, I find clients still report their hip flexors as feeling tight. So then…πŸ€·πŸΎβ€β™€οΈ…do you stretch it or strengthen it?
Why not do both?
Regardless of the posture pattern, the muscle needs to be taught how to live & perform healthily in it’s ideal state of being you’re trying to bring it into.
If you are strengthening a weak muscle, it likely can benefit from feeling open with that new power.
When stretching a muscle, it’s best to give it strength with each increment of stretch you award it.
In massage school they say lengthen before you strengthen, and there is truth to that, but what I love about mobility work is that even when you are focusing on lengthening a muscle, you are still depositing strength factors through that rehab work, then progress accordingly.

So I stretch the living daylights out of most psoas situations I encounter, but best believe they are strengthening it as well within that same frame.
Teach the mind to connect to the body directly and it won’t be too confused/hurt when responding to what the body engages in physically, because the nervous response has been created.
#primemovement
#selfcare
#mobility

IG: Neck Fascial Release… * * Prime Movement SelfCare Class! Thank you to everyone who attended and for being troopers through the Fascial work. It was well worth it in the end wasn’t it?! Lol If you are feeling stuck within your self-care regime at home and want to learn more ways of advancing old techniques or learning new ones, make it a point to attend the next Prime Movement Class. Go live your BEST LIVES with your new neck & shoulders today’s movers!πŸ™ŒπŸΎπŸ˜Š @rasfirm @ldamms_ @teeeyaahh @jcrewechosen #bodybychosen #primemovement

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Neck Fascial Release…
*
*
Prime Movement SelfCare Class!

Thank you to everyone who attended and for being troopers through the Fascial work.
It was well worth it in the end wasn’t it?! Lol

If you are feeling stuck within your self-care regime at home and want to learn more ways of advancing old techniques or learning new ones, make it a point to attend the next Prime Movement Class.

Go live your BEST LIVES with your new neck & shoulders today’s movers!πŸ™ŒπŸΎπŸ˜Š
@rasfirm @ldamms_ @teeeyaahh @jcrewechosen
#bodybychosen
#primemovement

IG: Pec release… * * Here is a sneak peak into this weekend’s Prime Movement SelfCare class. We will be focusing on the Upper Body, primarily the culprits that cause alot of neck, head and mid back pain. In this video I am leaning into the oversized tennis ball and pinning the pec fibers whilst moving the muscle through that pinned point. Being flat against the wall, you can do mini internal and external rotations but just reaching up and down the wall/mirror will also do the trick. This is not aggressive releasing. The pecs are already generally tight and full of alot of tender points so we aren’t looking to create unnecessary inflammation. Allow your body to swallow the pressure point of the ball versus slamming it over the tissues looking for relief. If you teach the muscle how to accept the pressure, it will likely disperse the tension rather than create more of it. Move slowly and go along your entire chest plate (under your collar bone, along your sternum and just below your breast area between your ribs & back up to your shoulder.) Go for a 5min release than repetitions. Use the breath in the find the tension, use the breath out to allow the pec to swallow the ball deeper into the tender spot. Repeat on the other side. Rinse this with a nice pec stretch, and you’ve started your due diligence against the hunch back of notredame!πŸ‘ŒπŸΎ #goodjob #selfcare #primemovement

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Pec release…
*
*
Here is a sneak peak into this weekend’s Prime Movement SelfCare class.

We will be focusing on the Upper Body, primarily the culprits that cause alot of neck, head and mid back pain.
In this video I am leaning into the oversized tennis ball and pinning the pec fibers whilst moving the muscle through that pinned point.
Being flat against the wall, you can do mini internal and external rotations but just reaching up and down the wall/mirror will also do the trick.
This is not aggressive releasing. The pecs are already generally tight and full of alot of tender points so we aren’t looking to create unnecessary inflammation. Allow your body to swallow the pressure point of the ball versus slamming it over the tissues looking for relief.
If you teach the muscle how to accept the pressure, it will likely disperse the tension rather than create more of it.
Move slowly and go along your entire chest plate (under your collar bone, along your sternum and just below your breast area between your ribs & back up to your shoulder.)
Go for a 5min release than repetitions.
Use the breath in the find the tension, use the breath out to allow the pec to swallow the ball deeper into the tender spot.

Repeat on the other side.
Rinse this with a nice pec stretch, and you’ve started your due diligence against the hunch back of notredame!πŸ‘ŒπŸΎ #goodjob

#selfcare
#primemovement

IG: Self care… Is it important to you? * * If so, join us in a week to learn how to relieve common discomforts within the neck, shoulder and upper back area. We will focus on safe manual self releasing of tender spots whilst lengthening & strengthening areas of imbalance. Tag a friend and bring good vibes, yoga mat and water bottle. Click the link in my bio to reserve your spot! See you soon!πŸ’ͺπŸΎπŸ‘ŒπŸΎ #bodybychosen

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Self care… Is it important to you? *
*
If so, join us in a week to learn how to relieve common discomforts within the neck, shoulder and upper back area.

We will focus on safe manual self releasing of tender spots whilst lengthening & strengthening areas of imbalance.
Tag a friend and bring good vibes, yoga mat and water bottle.

Click the link in my bio to reserve your spot!

See you soon!πŸ’ͺπŸΎπŸ‘ŒπŸΎ #bodybychosen

IG: Neck Fascial Release… * * Happy High Noon Beautiful Souls! Here is a great way to open up the front of your neck to help ease the stress and strain at the back of your neck. *Remember, where you typically feel pain isn’t where the problem lies* Look down and anchor your skin just below your collar bone. Keeping your fingers pinned down, slowly extend your head back and feel the fascial stretch. Move along the entire circumference of your neck making sure you extend your head in opposition of where you anchor the skin. It’s a great way to take a break from the texting or desk work position. Go through as many rotations as possible or for 5mins straight. Thank me later!😊 #selfcare

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Neck Fascial Release… * *

Happy High Noon Beautiful Souls!

Here is a great way to open up the front of your neck to help ease the stress and strain at the back of your neck. *Remember, where you typically feel pain isn’t where the problem lies*

Look down and anchor your skin just below your collar bone. Keeping your fingers pinned down, slowly extend your head back and feel the fascial stretch.

Move along the entire circumference of your neck making sure you extend your head in opposition of where you anchor the skin.
It’s a great way to take a break from the texting or desk work position. Go through as many rotations as possible or for 5mins straight.
Thank me later!😊 #selfcare

IG: Prime Movement SelfCare Class… * * Sunday August 26th @ 12pm Come join us as we delve into manual release techniques and mobility work focused on the Upper BodyπŸ’ͺ🏾 -self releasing using tennis balls -shoulder mobility -thoracic mobility It’s a unique class not to miss! πŸ‘ŒπŸΎ RSVP by clicking the link in my profile. πŸ€ΈπŸΎβ€β™€οΈlet’s move together soonπŸ€ΈπŸΎβ€β™‚οΈ #selfcare #primemovement

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Prime Movement SelfCare Class…
*
*
Sunday August 26th @ 12pm

Come join us as we delve into manual release techniques and mobility work focused on the Upper BodyπŸ’ͺ🏾 -self releasing using tennis balls
-shoulder mobility
-thoracic mobility

It’s a unique class not to miss! πŸ‘ŒπŸΎ RSVP by clicking the link in my profile. πŸ€ΈπŸΎβ€β™€οΈlet’s move together soonπŸ€ΈπŸΎβ€β™‚οΈ #selfcare
#primemovement

IG: I’ve gotta be reborn either as a beautiful black curvy woman or a spoilt house cat!πŸ€­πŸ˜©πŸ˜„ * * Have you booked your session for the week? There are a few openings available πŸ’†πŸΎβ€β™€οΈ #selfcare #massage

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I’ve gotta be reborn either as a beautiful black curvy woman or a spoilt house cat!πŸ€­πŸ˜©πŸ˜„
*
*
Have you booked your session for the week? There are a few openings available πŸ’†πŸΎβ€β™€οΈ #selfcare
#massage

IG: Hamstring Stretch… * * Happy Monday Beautiful Humans!πŸ€— I hope everyone had a fantastic & safe long weekend! Here is to starting the week off with a little self care for the bodyπŸ‘ŒπŸΎ This stretch is great for those with tight low backs or low range of motion in full knee extension for a lengthened hamstring. Laying down and using a strap helps quieten other tissues that may be engaged when you are standing and the strap helps you pull yourself further into the stretch when you typically wouldn’t be able to lean deeper when standing. If you feel a burning sensation behind your knee, or anywhere down the back of your leg, STAAAAP!🚫 Let’s not stress your nerve out! Hold in a stretched position for 5-10 slow deep breaths, release and go for 5rounds. Repeat on the other side. Happy healing!πŸ™ƒ #selfcare

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Hamstring Stretch…
*
*
Happy Monday Beautiful Humans!πŸ€— I hope everyone had a fantastic & safe long weekend!
Here is to starting the week off with a little self care for the bodyπŸ‘ŒπŸΎ This stretch is great for those with tight low backs or low range of motion in full knee extension for a lengthened hamstring.
Laying down and using a strap helps quieten other tissues that may be engaged when you are standing and the strap helps you pull yourself further into the stretch when you typically wouldn’t be able to lean deeper when standing.
If you feel a burning sensation behind your knee, or anywhere down the back of your leg, STAAAAP!🚫 Let’s not stress your nerve out!

Hold in a stretched position for 5-10 slow deep breaths, release and go for 5rounds. Repeat on the other side.
Happy healing!πŸ™ƒ #selfcare