The 4 week gut protocol is a gut health program created by Beachbody and Autumn Calabrese. It combines with a low-impact 20 minute 4 week workout program called 4 weeks for every body.
Here are all the details about Beachbody’s newest program for winter 2021: Job 1 by Jennifer Jacobs which is releasing in December 2021. Job 1 is a 20 minute workout 4 week program that includes cardio, strength training, and optional cycling workouts, which can be accessed with a beachbody on demand subscription or trialed via the free job 1 sample workout linked in the post. Updated as new information becomes available.
LIIFT 4 is a four day, 8 week total at home workout program by Joel Freeman that includes 32 total body workouts that can be done in 30-40 minutes a day with minimal equipment. Includes a full honest review of LIIFT 4 (in progress) and why women should absolutely build strong arms.
Autumn Calabrese, Beachbody’s Super Trainer, Creator of the workout programs 80 Day Obsession, 21 Day Fix, 21 Day Fix Extreme, and the nutrition program Ultimate Portion Fix has written a new book, Lose Weight Like Crazy, to help you make peace with nutrition while juggling your crazy life.
Have you ever wondered what you need in order to complete home workouts, well at home? Before working out at home became my favorite way to work out, I told myself and everyone else that I would never do it because it sounded so boring. In fact, now, I won’t go back to the gym because… who wants to share stuff?
Here is a list of all the things I consider a must have from injury prevention to equipment necessary for workouts to a few workout programs I’ve personally done at home and loved.
It takes grit to pay off student loans and not lose hope. Here are 11 tips to keep the faith, make it a little more fun, and overall increase your confidence so you can pay off student loans with grace.
Graduating Physical Therapy school with over 150,000 dollars in student loan debt is financial suicide if you choose to avoid it instead of doing something about it.
Let’s get real, you need a plan. Learn how I’m paying off six-figure student loan debt with a Physical Therapist’s salary and all the mistakes I’ve made along the way.
Sweet Magnolias perpetuates the opioid epidemic in season 2 episode 6 by vilifying the conservative management of pain by physical therapy.
This video will help with:
Hand and finger stretches to improve flexibility
Finger sprains that have resulted in decreased mobility
Finger stretches for guitar players and gamers
Finger stretches for trigger finger
Finger stretches for climbers and piano players
Potential relief of hand, wrist and finger pain
Have you ever wondered how to improve your shoulder flexibility and mobility? Maybe you've been stretching for what seems like forever and you still can't get your arms over your head.
Did you know that decreases in shoulder flexibility and mobility can increase your risk for shoulder impingement, neck pain, and rotator cuff tears?
This specific technique can help improve your shoulder flexibility in minutes at home without any equipment by releasing the anterior fibers of your serratus anterior muscle. Get ready for your mind to be blown. Perfect for athletes, weekend warriors, people with desk jobs, and circus artists/aerialists.
In this video, Dr. Lauren Baker, DPT, shares her personal experience with pelvic floor tightness and how to relax your own pelvic floor. She also shares multiple resources for further knowledge on pelvic floor tightness and its implications in your life.
This is a how to video on using a massage stick for neck pain or neck tightness. The tiger tail is the best massage stick for neck pain and tightness.
Here are two nerve glide exercises to decrease shoulder, wrist, hand pain and tingling without surgery. Median and Radial nerve glides are the most common to inflict dysfunction including radiating arm pain, numbness and tingling in the arms to the fingers, aching pain in the forearm, and difficulty raising your arm above 90 degrees.
The radial nerve glide and the median nerve glide can help with carpal tunnel symptoms and often assist individuals in avoiding carpal tunnel surgery.
Here are two techniques to release constipation, abdominal discomfort, and bloating. Abdominal massage for constipation is something that is easy to do on your own with a little bit of knowledge.
Abdominal bloating is something that I have personally struggled with since I was in college. I find that self-massage and myofascial release to the abdominal region increases motility in my gut as well as improves overall comfort and flatness. Abdominal massage for bloating is a really helpful technique to complete on yourself to improve comfort and decrease bloating.
I wrote a book on pediatric physical therapy documentation called, “The Ultimate Guide to Pediatric Physical Therapy Documentation for Student Physical Therapists and PTs Transitioning into Pediatric Practice,” and am convinced more PTs should write books and self-publish them on Amazon. Here is how I did it and how you can too.
Pelvic floor tightness is a condition where the muscles of your pelvis, the ones that control your bowel, bladder, and sexual functions become tight. Since they’re muscles, they can become tight or weak just like any other muscle in your body, take for instance your hip flexor muscles (the muscles you use to bring your knee toward your chest in a sitting or standing position). You’ve likely come across tight hip flexors if you’ve experienced back pain, knee pain, or got into a half kneeling position (the “will you marry me?” pose) and then tried to shift your weight forward. It can feel RATHER uncomfortable to experience this tightness, like your muscle magically transformed into a rubber band that is pulled to its max capacity. It’s like that for your pelvic floor muscles too. ..
I want to start this off by telling you what a good Catholic girl I am, that I’m a professional, that I care about how you see me so much that I feel the need to preface the next vulnerable and personal lines of this blog post with accolades & personal stories of how nice I am in real life…
Sex doesn’t have to be painful or uncomfortable. You don’t have to avoid positions because “you just can’t do them,” and wonder why there must be something broken within your body that isn’t allowing you to relax and enjoy something that is so primitive and intimate as sex. You see, sex requires muscles. Those muscles can get tight or weak or spasm or believe that something that once was traumatic (sexual assault) will always result in the same trauma…
I felt nauseous all day after writing my first blog post about my upcoming women’s health physical therapy appointment on Monday evening. It was at 5:30pm and so that left approximately ten(ish) hours of feeling seen, vulnerable, and afraid. I’m learning it’s not just the fact that my sexual & private area organs need help that I cannot take care of on my own that causes the discomfort, it’s mixed with some weird form of SHAME. I put that word in all caps, because it’s a violent word in the feminine language. It’s a word that may make you want to click off this blog right now, for the sake of your soul though, please don’t.
I was personally terrified to go to my first Pelvic Floor Physical Therapy appointment and I am a Physical Therapist. I wrote this article to share my experience so others wouldn’t feel the fear I felt.
Today, we’re going to chat about five things you can do right now to help address plantar fasciitis & foot pain. In these FIVE videos, you’ll learn:
Video #1: What plantar fasciitis is & how your foot moves using sweet hand motions
Video #2: How to use a pain indicator to determine if your strategy is effective (my fav is the toddler squat) + how to use the toddler squat
Video #3: Stretches that address foot pain & plantar fasciitis
Video #4: Self Massages you can do on your foot to improve flexibility
Video #5: Rolling out your foot muscles to increase flexibility & decrease pain
updated with transcripts of videos October 25, 2021
Cover Photo by Imani Bahati on Unsplash
Needing hearing aids at 34 years old feels moderately devastating, here are 5 things that helped me make peace with my decision to get hearing aids in my 30’s.
Four strategies to help you finally call and make the medical appointments you know you need but are terrified of making because of fear of bad news from the doctor or general health anxiety.
I avoided getting my hearing tested for at least five years after I should have gone for a baseline test due to a family history of genetic hearing loss.
Here are the four strategies I used to help myself make an appointment with the Audiologist (and go) even though I was terrified of what the results of the visit would mean and wanted to continue to avoid it.
In 2001, something bad happened to me. Something traumatic, life changing, life altering. I was in eighth grade; an innocent, barely interested in boys, totally quintessential “good girl,” in every way possible. New Years Eve of 2000, I went to sleep a trusting soul, when I woke up, I wouldn’t quite ever see the world the same again….
We strive for years and decades to prove to ourselves that we are stronger, more resilient, we are not victims. Yet if we continue to strive forever, we are not actually healing. We are pushing and proving and being all the things to all the people, but never the things we need in the deepest parts of ourselves. We need to be loved, to feel worthy, to accept, to forgive (ourselves the most), to believe, to trust, to honor the girl who experienced the traumatic event, but to let her go because she cannot be the girl we are in our most healed version of ourselves…
*warning: this is a potential traumatic trigger story written in the most gentle way possible
I felt nauseous all day after writing my first blog post about my upcoming women’s health physical therapy appointment on Monday evening. It was at 5:30pm and so that left approximately ten(ish) hours of feeling seen, vulnerable, and afraid. I’m learning it’s not just the fact that my sexual & private area organs need help that I cannot take care of on my own that causes the discomfort, it’s mixed with some weird form of SHAME. I put that word in all caps, because it’s a violent word in the feminine language. It’s a word that may make you want to click off this blog right now, for the sake of your soul though, please don’t.
I was personally terrified to go to my first Pelvic Floor Physical Therapy appointment and I am a Physical Therapist. I wrote this article to share my experience so others wouldn’t feel the fear I felt.
I wrote a book on pediatric physical therapy documentation called, “The Ultimate Guide to Pediatric Physical Therapy Documentation for Student Physical Therapists and PTs Transitioning into Pediatric Practice,” and am convinced more PTs should write books and self-publish them on Amazon. Here is how I did it and how you can too.
How to set up amazon affiliates in five easy steps to create an additional stream of income for bloggers, physical therapists, website owners, and other innovative women who want to create as many money trees as possible to diversify risk and create wealth.
In this video, Dr. Lauren Baker, DPT, shares her personal experience with pelvic floor tightness and how to relax your own pelvic floor. She also shares multiple resources for further knowledge on pelvic floor tightness and its implications in your life.
There are a lot of ways that a person can be loved and show love. In America, it’s often not culturally acceptable to be in a loving relationship without saying the words, “I Love You,” to each other. Here is my story of how I married my boyfriend even though he never said I love you and ways you can survive and even thrive in a relationship if your boyfriend won’t say I love you.
Needing hearing aids at 34 years old feels moderately devastating, here are 5 things that helped me make peace with my decision to get hearing aids in my 30’s.
Avoiding your hearing test is not a healthy choice, especially if you’re a 34 year old with a family history of hereditary hearing loss. A story of my first hearing test at 34 years old and why I cried with my results but am glad I finally went to the Audiologist.
Four strategies to help you finally call and make the medical appointments you know you need but are terrified of making because of fear of bad news from the doctor or general health anxiety.
I avoided getting my hearing tested for at least five years after I should have gone for a baseline test due to a family history of genetic hearing loss.
Here are the four strategies I used to help myself make an appointment with the Audiologist (and go) even though I was terrified of what the results of the visit would mean and wanted to continue to avoid it.
Five Reasons why I’m obsessed with Folklore, Taylor Swift’s newest album. As a 33 year old female who’s been a fan for decades, here is why this album resonates with me and why you might like it too. Here at Girl Squad Fit, we talk about all things fitness, staying injury free, & well other things women love including Taylor Swift (how do you think we came up with the inspiration for Girl Squad … Fit?!).
What we did to plan our Juneau, Alaska destination wedding at Skater’s Cabin near Mendenhall Glacier. Including all vendors (photography, officiant, food, transportation), cost, and photos of our wedding. This post is specifically made for adventure brides who want a simple, fun, non-traditional wedding & would like to plan it with the least amount of stress possible.
In 2015, we were in the middle of a year long deployment. I found myself over-worked, exhausted, & frustrated that I wasn't any closer to achieving the "American Dream." I was sacrificing my health in order to work full time, pay off $151,000 in student loan debt from PT school, & fit in time with my friends/family. I gained 15lbs, felt uncomfortable in my skin, lacked energy, & wasn't exactly clear on how to feel success while doing this adulting thing.
I had been complaining about how lame our inherited shower head was in the guest bathroom where I shower most mornings for over a year after we bought our house. My complaints were that the sprayer part (technical I know) was only on the outside ring, which left me no water in the middle. This was such a pain while shaving my legs because I had to search for an appropriate water stream that was strong enough to wash the little hairs off my razor. I also swore I wasn’t getting all the shampoo out of my obscenely thick hair. So this year during Valentine’s Day…
Pelvic floor tightness is a condition where the muscles of your pelvis, the ones that control your bowel, bladder, and sexual functions become tight. Since they’re muscles, they can become tight or weak just like any other muscle in your body, take for instance your hip flexor muscles (the muscles you use to bring your knee toward your chest in a sitting or standing position). You’ve likely come across tight hip flexors if you’ve experienced back pain, knee pain, or got into a half kneeling position (the “will you marry me?” pose) and then tried to shift your weight forward. It can feel RATHER uncomfortable to experience this tightness, like your muscle magically transformed into a rubber band that is pulled to its max capacity. It’s like that for your pelvic floor muscles too. ..
I want to start this off by telling you what a good Catholic girl I am, that I’m a professional, that I care about how you see me so much that I feel the need to preface the next vulnerable and personal lines of this blog post with accolades & personal stories of how nice I am in real life…
Sex doesn’t have to be painful or uncomfortable. You don’t have to avoid positions because “you just can’t do them,” and wonder why there must be something broken within your body that isn’t allowing you to relax and enjoy something that is so primitive and intimate as sex. You see, sex requires muscles. Those muscles can get tight or weak or spasm or believe that something that once was traumatic (sexual assault) will always result in the same trauma…
In 2001, something bad happened to me. Something traumatic, life changing, life altering. I was in eighth grade; an innocent, barely interested in boys, totally quintessential “good girl,” in every way possible. New Years Eve of 2000, I went to sleep a trusting soul, when I woke up, I wouldn’t quite ever see the world the same again….
We strive for years and decades to prove to ourselves that we are stronger, more resilient, we are not victims. Yet if we continue to strive forever, we are not actually healing. We are pushing and proving and being all the things to all the people, but never the things we need in the deepest parts of ourselves. We need to be loved, to feel worthy, to accept, to forgive (ourselves the most), to believe, to trust, to honor the girl who experienced the traumatic event, but to let her go because she cannot be the girl we are in our most healed version of ourselves…
*warning: this is a potential traumatic trigger story written in the most gentle way possible
I felt nauseous all day after writing my first blog post about my upcoming women’s health physical therapy appointment on Monday evening. It was at 5:30pm and so that left approximately ten(ish) hours of feeling seen, vulnerable, and afraid. I’m learning it’s not just the fact that my sexual & private area organs need help that I cannot take care of on my own that causes the discomfort, it’s mixed with some weird form of SHAME. I put that word in all caps, because it’s a violent word in the feminine language. It’s a word that may make you want to click off this blog right now, for the sake of your soul though, please don’t.
I was personally terrified to go to my first Pelvic Floor Physical Therapy appointment and I am a Physical Therapist. I wrote this article to share my experience so others wouldn’t feel the fear I felt.
Needing hearing aids at 34 years old feels moderately devastating, here are 5 things that helped me make peace with my decision to get hearing aids in my 30’s.
Avoiding your hearing test is not a healthy choice, especially if you’re a 34 year old with a family history of hereditary hearing loss. A story of my first hearing test at 34 years old and why I cried with my results but am glad I finally went to the Audiologist.
Four strategies to help you finally call and make the medical appointments you know you need but are terrified of making because of fear of bad news from the doctor or general health anxiety.
I avoided getting my hearing tested for at least five years after I should have gone for a baseline test due to a family history of genetic hearing loss.
Here are the four strategies I used to help myself make an appointment with the Audiologist (and go) even though I was terrified of what the results of the visit would mean and wanted to continue to avoid it.
4 weeks of the Prep is a four week at home workout program that includes 12 total body workouts that can be done in 30-40 minutes a day
4 Weeks of the Prep is the pre-workout program to 6 Weeks of the Work. Both programs are created by Amoila Cesar.
The 4 week gut protocol is a gut health program created by Beachbody and Autumn Calabrese. It combines with a low-impact 20 minute 4 week workout program called 4 weeks for every body.
Sweet Magnolias perpetuates the opioid epidemic in season 2 episode 6 by vilifying the conservative management of pain by physical therapy.
This video will help with:
Hand and finger stretches to improve flexibility
Finger sprains that have resulted in decreased mobility
Finger stretches for guitar players and gamers
Finger stretches for trigger finger
Finger stretches for climbers and piano players
Potential relief of hand, wrist and finger pain
Have you ever wondered how to improve your shoulder flexibility and mobility? Maybe you've been stretching for what seems like forever and you still can't get your arms over your head.
Did you know that decreases in shoulder flexibility and mobility can increase your risk for shoulder impingement, neck pain, and rotator cuff tears?
This specific technique can help improve your shoulder flexibility in minutes at home without any equipment by releasing the anterior fibers of your serratus anterior muscle. Get ready for your mind to be blown. Perfect for athletes, weekend warriors, people with desk jobs, and circus artists/aerialists.
In this video, Dr. Lauren Baker, DPT, shares her personal experience with pelvic floor tightness and how to relax your own pelvic floor. She also shares multiple resources for further knowledge on pelvic floor tightness and its implications in your life.
This is a how to video on using a massage stick for neck pain or neck tightness. The tiger tail is the best massage stick for neck pain and tightness.
There are a lot of ways that a person can be loved and show love. In America, it’s often not culturally acceptable to be in a loving relationship without saying the words, “I Love You,” to each other. Here is my story of how I married my boyfriend even though he never said I love you and ways you can survive and even thrive in a relationship if your boyfriend won’t say I love you.
Here are all the details about Beachbody’s newest program for winter 2021: Job 1 by Jennifer Jacobs which is releasing in December 2021. Job 1 is a 20 minute workout 4 week program that includes cardio, strength training, and optional cycling workouts, which can be accessed with a beachbody on demand subscription or trialed via the free job 1 sample workout linked in the post. Updated as new information becomes available.
LIIFT 4 is a four day, 8 week total at home workout program by Joel Freeman that includes 32 total body workouts that can be done in 30-40 minutes a day with minimal equipment. Includes a full honest review of LIIFT 4 (in progress) and why women should absolutely build strong arms.
Needing hearing aids at 34 years old feels moderately devastating, here are 5 things that helped me make peace with my decision to get hearing aids in my 30’s.
Avoiding your hearing test is not a healthy choice, especially if you’re a 34 year old with a family history of hereditary hearing loss. A story of my first hearing test at 34 years old and why I cried with my results but am glad I finally went to the Audiologist.
Four strategies to help you finally call and make the medical appointments you know you need but are terrified of making because of fear of bad news from the doctor or general health anxiety.
I avoided getting my hearing tested for at least five years after I should have gone for a baseline test due to a family history of genetic hearing loss.
Here are the four strategies I used to help myself make an appointment with the Audiologist (and go) even though I was terrified of what the results of the visit would mean and wanted to continue to avoid it.
Move Learn Grow is a newsletter created by Lauren Baker for adventurous women who want to lead an ambitious whole-hearted life. Lauren Shares Curated Content that includes free home workouts, habit tips plus ways to decrease your resistance to fitness, and helpful books, online courses or podcast so you too, can never stop learning.
This newsletter we talk about relationship tips, austin kleon’s book show your work, three workouts by Amoila Cesar, and the Bladder Blueprint Course by Amanda from Make Manifest.
Here are two nerve glide exercises to decrease shoulder, wrist, hand pain and tingling without surgery. Median and Radial nerve glides are the most common to inflict dysfunction including radiating arm pain, numbness and tingling in the arms to the fingers, aching pain in the forearm, and difficulty raising your arm above 90 degrees.
The radial nerve glide and the median nerve glide can help with carpal tunnel symptoms and often assist individuals in avoiding carpal tunnel surgery.
Here are two techniques to release constipation, abdominal discomfort, and bloating. Abdominal massage for constipation is something that is easy to do on your own with a little bit of knowledge.
Abdominal bloating is something that I have personally struggled with since I was in college. I find that self-massage and myofascial release to the abdominal region increases motility in my gut as well as improves overall comfort and flatness. Abdominal massage for bloating is a really helpful technique to complete on yourself to improve comfort and decrease bloating.
I wrote a book on pediatric physical therapy documentation called, “The Ultimate Guide to Pediatric Physical Therapy Documentation for Student Physical Therapists and PTs Transitioning into Pediatric Practice,” and am convinced more PTs should write books and self-publish them on Amazon. Here is how I did it and how you can too.
How to set up amazon affiliates in five easy steps to create an additional stream of income for bloggers, physical therapists, website owners, and other innovative women who want to create as many money trees as possible to diversify risk and create wealth.
It takes grit to pay off student loans and not lose hope. Here are 11 tips to keep the faith, make it a little more fun, and overall increase your confidence so you can pay off student loans with grace.
Autumn Calabrese, Beachbody’s Super Trainer, Creator of the workout programs 80 Day Obsession, 21 Day Fix, 21 Day Fix Extreme, and the nutrition program Ultimate Portion Fix has written a new book, Lose Weight Like Crazy, to help you make peace with nutrition while juggling your crazy life.
Graduating Physical Therapy school with over 150,000 dollars in student loan debt is financial suicide if you choose to avoid it instead of doing something about it.
Let’s get real, you need a plan. Learn how I’m paying off six-figure student loan debt with a Physical Therapist’s salary and all the mistakes I’ve made along the way.
Have you ever wondered what you need in order to complete home workouts, well at home? Before working out at home became my favorite way to work out, I told myself and everyone else that I would never do it because it sounded so boring. In fact, now, I won’t go back to the gym because… who wants to share stuff?
Here is a list of all the things I consider a must have from injury prevention to equipment necessary for workouts to a few workout programs I’ve personally done at home and loved.
Five Reasons why I’m obsessed with Folklore, Taylor Swift’s newest album. As a 33 year old female who’s been a fan for decades, here is why this album resonates with me and why you might like it too. Here at Girl Squad Fit, we talk about all things fitness, staying injury free, & well other things women love including Taylor Swift (how do you think we came up with the inspiration for Girl Squad … Fit?!).
What we did to plan our Juneau, Alaska destination wedding at Skater’s Cabin near Mendenhall Glacier. Including all vendors (photography, officiant, food, transportation), cost, and photos of our wedding. This post is specifically made for adventure brides who want a simple, fun, non-traditional wedding & would like to plan it with the least amount of stress possible.
In 2015, we were in the middle of a year long deployment. I found myself over-worked, exhausted, & frustrated that I wasn't any closer to achieving the "American Dream." I was sacrificing my health in order to work full time, pay off $151,000 in student loan debt from PT school, & fit in time with my friends/family. I gained 15lbs, felt uncomfortable in my skin, lacked energy, & wasn't exactly clear on how to feel success while doing this adulting thing.
I had been complaining about how lame our inherited shower head was in the guest bathroom where I shower most mornings for over a year after we bought our house. My complaints were that the sprayer part (technical I know) was only on the outside ring, which left me no water in the middle. This was such a pain while shaving my legs because I had to search for an appropriate water stream that was strong enough to wash the little hairs off my razor. I also swore I wasn’t getting all the shampoo out of my obscenely thick hair. So this year during Valentine’s Day…
Adding coffee creamer to your coffee or hitting up Starbucks/the local coffee joint (if that’s more your jam) on a weekly/daily basis can reek havoc on your health/fitness goals & your money goals. Since I love creating discipline/making progress in my health/fitness + keeping around as much money as possible so I can stress a heck of a lot less, I thought I’d share a few tips that’s helped me + my fitness girl squad make their coffee routine fit their budget & their healthy lifestyle…
Pelvic floor tightness is a condition where the muscles of your pelvis, the ones that control your bowel, bladder, and sexual functions become tight. Since they’re muscles, they can become tight or weak just like any other muscle in your body, take for instance your hip flexor muscles (the muscles you use to bring your knee toward your chest in a sitting or standing position). You’ve likely come across tight hip flexors if you’ve experienced back pain, knee pain, or got into a half kneeling position (the “will you marry me?” pose) and then tried to shift your weight forward. It can feel RATHER uncomfortable to experience this tightness, like your muscle magically transformed into a rubber band that is pulled to its max capacity. It’s like that for your pelvic floor muscles too. ..
I want to start this off by telling you what a good Catholic girl I am, that I’m a professional, that I care about how you see me so much that I feel the need to preface the next vulnerable and personal lines of this blog post with accolades & personal stories of how nice I am in real life…
Sex doesn’t have to be painful or uncomfortable. You don’t have to avoid positions because “you just can’t do them,” and wonder why there must be something broken within your body that isn’t allowing you to relax and enjoy something that is so primitive and intimate as sex. You see, sex requires muscles. Those muscles can get tight or weak or spasm or believe that something that once was traumatic (sexual assault) will always result in the same trauma…
In 2001, something bad happened to me. Something traumatic, life changing, life altering. I was in eighth grade; an innocent, barely interested in boys, totally quintessential “good girl,” in every way possible. New Years Eve of 2000, I went to sleep a trusting soul, when I woke up, I wouldn’t quite ever see the world the same again….
We strive for years and decades to prove to ourselves that we are stronger, more resilient, we are not victims. Yet if we continue to strive forever, we are not actually healing. We are pushing and proving and being all the things to all the people, but never the things we need in the deepest parts of ourselves. We need to be loved, to feel worthy, to accept, to forgive (ourselves the most), to believe, to trust, to honor the girl who experienced the traumatic event, but to let her go because she cannot be the girl we are in our most healed version of ourselves…
*warning: this is a potential traumatic trigger story written in the most gentle way possible
All Blog Posts
- abdomen
- alaska
- amazon
- ambition projects
- amoila cesar
- arm
- autumn calabrese
- beachbody on demand
- books
- business
- cardio
- coaching
- coffee
- counseling
- cycling
- fav products
- finance
- finger
- fitness
- free workouts
- hand
- health anxiety
- healthcare
- hearing loss
- home
- jennifer jacobs
- joel freeman
- lifting
- low impact
- neck
- nerve glides
- newsletter
- nutrition
- pelvic floor therapy
- personal
- physical therapists
- physical therapy
- physical therapy advocacy
- relationships
- self massage
- sexual assault
- shakeology
- shop
- shoulder
- stretches
- student loans
- taylor swift
- travel
- wedding
- womens health
- abdomen
- alaska
- amazon
- ambition projects
- amoila cesar
- arm
- autumn calabrese
- beachbody on demand
- books
- business
- cardio
- coaching
- coffee
- counseling
- cycling
- fav products
- finance
- finger
- fitness
- free workouts
- hand
- health anxiety
- healthcare
- hearing loss
- home
- jennifer jacobs
- joel freeman
- lifting
- low impact
- neck
- nerve glides
- newsletter
- nutrition
- pelvic floor therapy
- personal
- physical therapists
- physical therapy
- physical therapy advocacy
- relationships
- self massage
- sexual assault
- shakeology
- shop
- shoulder
- stretches
- student loans
- taylor swift
- travel
- wedding
- womens health
- wrist
- youtube
4 weeks of the Prep is a four week at home workout program that includes 12 total body workouts that can be done in 30-40 minutes a day
4 Weeks of the Prep is the pre-workout program to 6 Weeks of the Work. Both programs are created by Amoila Cesar.