Stretching Your Quads: The Secret to Relieving Back Pain 🦵🏽

Let’s just say all these things we do on the reg… sitting too long, sleeping in a weird position, or forgetting to bend our knees when picking up that box, all make us feel stiff. You know what the sneaky culprit is? Your tight quads. Yes, those muscles in the front of your thighs could be pulling the strings—literally—on your back pain.

Our immediate thoughts when our back aches is to relieve this by…drum roll please! Leaning forward (smh). “Let me go grab that walker for you ma’am.”

Here’s the deal. When you sit, your quads are in a shortened position, especially the rectus femoris, which connects to your pelvis. Over time, this shortened state becomes the new normal for your muscles, pulling on your pelvis and tilting it forward. This tilt, known as anterior pelvic tilt, puts extra strain on your lower back, causing discomfort and even chronic pain if left unchecked.

The good news? You don’t have to resign yourself to a life of backaches and tight thighs. Stretching your quads can help release this tension, improve your posture, and take the pressure off your back. The key is consistency and a few easy stretches you can incorporate into your day.

Start with a classic standing quad stretch. Stand tall, grab your right ankle with your right hand, and gently pull your heel toward your glutes. Keep your knees close together and engage your core to avoid arching your back. This simple stretch helps lengthen the quad muscles and counteracts the effects of sitting all day.

If standing isn’t your thing, try a lying quad stretch. Lie on your side and bend your top leg, grabbing your ankle and pulling it gently toward your glutes. This position keeps your spine neutral while allowing you to focus on the stretch. It’s perfect for those moments when you need a gentle reset after a long day.

For a deeper stretch, the kneeling hip flexor stretch hits both your quads and your hip flexors. Start in a kneeling lunge position, with one foot forward and the opposite knee on the ground. Tuck your pelvis slightly under and lean forward until you feel a stretch (I said feel a stretch, not pain) in the front of your hip and thigh.

Hold for 30-60 seconds and switch sides. As many rounds you have time for!

By incorporating these stretches into your daily routine, you can gradually release tension in your quads and reduce the strain on your lower back. Stretching not only alleviates current pain but also helps prevent future discomfort by improving your muscle balance and posture.

So, the next time your back starts acting up, don’t just blame your chair or your mattress. Take a moment to show your quads some love—they’ve probably been holding you back, quite literally.

*if you are unable to reach your ankles whether in standing or side lying, do not give up! I have linked a tool for you to be able to assist you until you get to that glorious point of full range of motion!

Stretch Strap

New Year, New Vibes: Strutting Into 2025 Like a Boss 🥂

A new year isn’t just a date change—it’s a mindset shift. It’s a chance to shed old patterns, step into your power, and walk boldly into the life you’ve been dreaming about. But here’s the thing: the “New You” isn’t some unattainable, perfect version of yourself. It’s not about erasing who you are but embracing who you’re becoming.

So, as you walk into this new year, imagine you’re stepping onto a fresh path. The old you? Grateful for the lessons. The new you? Ready to take the reins.

How to Walk Into the New Year as a New You:

1. Clear Out the Clutter

   Both physically and emotionally. Let go of the beliefs, habits, and “stuff” that no longer serve you. Ask yourself: What am I holding onto out of fear or familiarity? Then, release it. This clears space for something better to enter.

2. Define the “New You”

   What does the new you value? How do you want to feel? Instead of just setting goals, focus on who you want to become. Maybe it’s someone who is calmer, bolder, or more joyful. Align your actions with that vision.

3. Commit to Small Changes

   The new you isn’t built overnight. Start small. One healthy meal. One walk outside. One moment of gratitude. These little changes compound into something powerful.

4. Practice Self-Compassion

   Growth isn’t linear, and the “new you” will still have moments of doubt or struggle. That’s okay. Treat yourself with kindness and remember that every stumble is part of the process.

5. Say Yes to Opportunities

   The new you doesn’t play small. When an opportunity arises— whether it’s a career move, a new hobby, or a chance to connect with someone—say yes. Even if it feels uncomfortable. remind yourself: growth happens outside the comfort zone.

6. Walk, Don’t Rush

   Walking into the new year isn’t about sprinting to the finish line. It’s about steady, intentional steps forward. Celebrate progress, no matter how small.

Picture this: You’re walking down a sunlit path. Behind you, the old year fades like a distant shadow. In front of you, the future stretches wide, full of possibilities. With every step, you feel lighter. More grounded. You’re not chasing change—you are the change.

This year, let’s focus on becoming. Not perfect. Not flawless. Just a better, freer version of ourselves.

Here’s to walking boldly into the new year and fully embracing the journey ahead.

Need a little boost on where to start? Book a FREE consultation with me to get you headed in the right direction for 2025!

Why I’m Forever Committed to Creatine: My Go-To Holy Grail for Fitness and Health 🧠

Creatine and I? We’re in it for the long haul. Some might say it’s just a supplement, but to me, creatine is like that ultimate gym partner who always shows up, keeps you going and never lets you down. It’s been a game-changer for my workouts, my energy, and honestly, my overall wellness. So let me just say: I’m never breaking up with creatine.

First off, creatine is a powerhouse for anyone looking to build strength, boost endurance, and recover faster. Whether I’m lifting weights, enjoying my day of rest, creatine is my secret weapon. It gives my muscles that extra burst of energy by helping delay the depletion of ATP (primary source of energy for your cells) they need to lift a little heavier, last a little longer, and recover a whole lot faster. I used to wonder if that extra rep was in my head or really due to the creatine 🤔.

Beyond just strength gains, creatine does wonders for muscle recovery and brain health. Those post-workout aches? Creatine takes the edge off, helping my muscles bounce back and allowing me to stay consistent with my workouts without feeling burnt out. It’s like my body’s little reset button, ensuring I’m always ready to get back in the game.

Studies (medical journals) have shown the benefit of creatine beyond muscular effects-that’s right… memory and cognitive functioning. Brain fog? Creatine has your back, but like, he’s mine soooo….get your own.

And for anyone wondering if creatine is just for hardcore bodybuilders or elite athletes, let me tell you – it’s for everyone and I mean everyone— including all my non-gymrats. I’ll shout it from the rooftops: creatine isn’t some exclusive supplement. It’s a tool that’s been researched over and over, and it’s safe, effective, and reliable. It’s like giving your body a reliable power source without any crazy additives.

I also love how simple creatine is to use. A little scoop in my water or protein shake, and I’m good to go. No need for elaborate shakes and no weird flavors. It is as effortless as it gets, which means I can stay consistent without feeling like it’s a chore.

So, yes, I’m committed to creatine for life. For anyone looking to add a little extra power to their fitness journey, I couldn’t recommend it more. This is one supplement I’ll never part ways with, and trust me, once you try it, you’ll understand why. B and C carved into the tree for life.

Paid Amazon link: Promix Creatine

*What can I say? I’m a Promix girl.