Mouth Taping: The Art of Looking Ridiculous While Breathing Like a Pro 🤐

It’s late at night, the world is quiet, and I’m getting ready for bed. The lights are dim, my skincare is glowing (thank you to my personal esthetician AKA the best sister a gal could ask for!), and then… I pull out the tape. Not the kind for wrapping presents or fixing broken glasses—no, this tape has a higher calling. MOUTH. TAPE.

Yes, you read that right. I tape my mouth shut before bed. Go ahead, laugh. It’s funny… until you’re addicted.

My mom was visiting at the beginning of the year when she was met with what looked like something out of a low-budget horror film. I carefully applied a strip of tape across my lips and walked to my room, ready to knock out. I climbed into bed and when my poor mother turned over to say goodnight to her precious daughter, she was face to face with Hannibal Lecter. She gasps! (of course). “What the heck are you doing?! I can’t sleep next to you like that! What if you stop breathing?” Literally would have pulled out a baby monitor if there was one… I waved her off to stop making me laugh, silently reminding myself that this was for my health and not a prank to see how many people I could freak out before sunrise.

Here’s the deal: mouth taping forces you to breathe through your nose while you sleep. And nose breathing? It’s like the VIP lounge of the respiratory world. It filters, warms, and humidifies the air you breathe. Plus, it can reduce snoring, improve sleep quality, and help you wake up feeling less like you were run over by a truck. I knew going to sleep like a B-movie villain would make me not just survive, but thrive.

I wake up with a mouth that isn’t dry enough to double as sandpaper and a surprising amount of energy. My sinuses feel clearer, my brain feels sharper, and I don’t have that “ugh, why do I exist?” grogginess that can accompany the mornings. Sure, I still looked ridiculous, but I get that “slept like a baby” sleep..

Yes, it’s weird. Yes, you’ll feel silly at first. And yes, you’ll terrify anyone who catches you in the act. But the benefits? Totally worth it. Clearer breathing, better sleep, and the smug satisfaction of knowing you’re part of the low budget horror film club for health.

There are MANY different types of tape sold, even some made specifically for mouth taping. Some with a breathing hole to give you ease whilst sleeping. I personally use regular ole 3M strong-hold silicone tape since I have sensitive skin. It’s all in your preference!

The Deadlift Diaries: How Picking Stuff Up and Putting It Down Can Change Your Life 🍑

Once upon a time in a crowded gym, there was a lone barbell resting on the floor, minding its own business. It wasn’t shiny like the dumbbells or glamorous like the squat rack. No, this barbell was a minimalist. A no-nonsense, straight-to-the-point kind of tool. And yet, it was the king of all lifts, the unsung hero of gains: the deadlift.

Now, here’s the thing about deadlifts—they’re not for show-offs. No one ever said, “Wow, look at the way they deadlift. So elegant!” Nope. The deadlift is gritty, raw, and unapologetically honest. It’s the gym equivalent of showing up to a first date in sweatpants and still making a killer impression.

Chapter 1: The Back Story (Pun Intended)

Why is the deadlift so important? Because life doesn’t care about your leg press max or your cable fly form. Life is all about picking things up—heavy boxes, toddlers throwing tantrums, or your dignity after tripping on the sidewalk. The deadlift trains you for this. It’s the OG functional exercise, teaching your body how to safely lift something from the ground without herniating a disc or pulling a hamstring.

Oh, and it’s a full-body workout disguised as one simple movement. Your hamstrings, glutes, core, back, traps, and grip strength all get in on the action. It’s like the Avengers of exercises—all the superheroes assembling for one epic battle against weakness.

Chapter 2: The Drama of the Lift

The deadlift isn’t just physical; it’s emotional. You approach the barbell, and for a split second, it stares back at you. Your brain whispers, “Are you sure about this?” You set your stance, grip the bar, and take a deep breath. That moment? That’s where you face every ounce of doubt and insecurity you’ve ever had.

Then, you pull. The bar leaves the floor, your body screams, and for a second, you think you might actually die. But you don’t. You lock out at the top, shoulders back, chest proud, and suddenly you’re alive. It’s like being reborn—except now you’re sweaty and possibly swearing.

Chapter 3: Deadlift Romance: Why You’ll Fall in Love

Deadlifts don’t play favorites. They don’t care about your age, gender, or whether you’ve ever touched a barbell before. What they do care about is effort. Start light, focus on form, and the deadlift will reward you with a stronger body, better posture, and the ability to carry all the groceries in one trip.

Plus, there’s something undeniably sexy about a strong posterior chain. The glutes, the hamstrings, the back—deadlifts sculpt them all. If squats are the Beyoncé of lifts, deadlifts are Rihanna: edgy, powerful, and just a little intimidating.

Chapter 4: Happily Ever After

So, why should the deadlift be part of your story? Because it’s not just an exercise; it’s a metaphor for life. It’s about picking yourself up when you’re down, holding on tight, and standing tall no matter what’s weighing you down.

And the best part? Every time you set that barbell back down, you’re a little stronger than the last.

So, next time you’re in the gym, don’t overlook the barbell on the floor. Approach it with confidence, lift with purpose, and let the deadlift remind you that you can handle anything life throws your way.

The end—or rather, the beginning of a stronger, more resilient you.

Schedule a free consultation for that happily ever after!

Fat Loss Made Simple: Protein and a Calorie Deficit 🍽️

When it comes to fat loss, there’s a lot of noise out there—fad diets, magic pills, and overly complicated workout routines. But the truth? It’s not as complex as it’s made out to be. Fat loss comes down to a simple equation: burn more calories than you consume. This is called a calorie deficit. Pair that with eating enough protein, and you’ve got a recipe for sustainable fat loss that doesn’t require giving up your favorite foods or spending hours in the gym.

A calorie deficit means you’re eating fewer calories than your body needs to maintain its current weight. Think of your body like a bank account. If you consistently spend more energy (calories) than you deposit, your body will dip into its energy savings—your fat stores—to make up the difference. That’s how fat loss happens.

Now, this is where protein steps in as your best friend. Protein is a macronutrient that does more than just help build muscle. It also keeps you feeling full and satisfied, which can help you avoid overeating. Bonus…high fiber will help that full feeling stabilize for a longer period of time. Plus, your body burns more calories digesting protein compared to carbs and fats. It’s like giving your metabolism a little boost just by eating.

You don’t have to go overboard, either. Start by including a good source of protein in every meal, like chicken, fish, eggs, beans, or even protein shakes. This not only supports fat loss but also helps preserve your muscle mass while you’re in a calorie deficit, giving your body a leaner, more toned appearance as you lose fat.

And here’s the best part—you don’t have to cut out your favorite foods to create a calorie deficit. Focus on balance. Eat a mix of nutrient-dense foods like vegetables, lean proteins, and whole grains, but allow room for treats here and there. It’s all about creating habits that you can stick to for the long haul, not just a few weeks. According to the 80/20 rule, 80% of my meals fuel my body, and the other 20% fuel my soul—because sometimes, kale just can’t do what chocolate does.

Consistency is key. Stick to your calorie deficit, prioritize protein, and stay active in ways you enjoy. It might not sound flashy, but simple strategies like these are the ones that actually work. Fat loss isn’t about being perfect—it’s about being consistent.

Serious Note! A caloric deficit is sustainable at this rate….BUT you must keep an eye on your metabolism. A slight decrease is to be expected as your body adapts but should not be a significant decrease.

Link to my 12-week fat loss program and smart scale to give you all the tools you need for success!

Galentine’s Day: Forget the Lame Date, Let’s Celebrate the Queens We Are! 💕

Valentine’s Day doesn’t have to be a cringe-fest of teddy bears, limp roses, and dates you secretly want to bail on. This year, we’re flipping the script and making it all about YOU. Whether you’re flying solo or hanging out with friends, this day is about indulging in what makes you happy—with zero apologies.

Let’s dive into the blueprint for the best Galentine’s Day yet, whether you’re a lone wolf or rolling deep with your crew:

Solo: Because You’re the Main Character

1. Breakfast in Bed—Starring YOU

Why wait for someone else to bring you pancakes when you can whip up a spread fit for royalty? Think waffles, whipped cream, and a mocktail (or mimosa, whichever you prefer). Bonus points for eating in bed while wearing a silk robe and watching whatever your heart desires.

2. Spoil Yourself Rotten

Go big or go home, babe. That fancy perfume you’ve been eyeing? Add to cart. A ridiculously indulgent spa day? Book it. Channel your inner Oprah: You get a treat! You get a treat! YOU get a treat!

3. Recreate Your Favorite Rom-Com Moments

Who says you need a partner to live out your “main character energy” dreams? Cue up The Holiday, Legally Blonde, or Clueless and steal their best moments. Dance around in your living room, deliver a dramatic speech to your dog, or just vibe with a face mask on.

4. Romantic Dinner for One, Please

Cook your favorite meal, order that sushi platter meant for two, or treat yourself to that new vibey restaurant. Light candles, pour wine, and toast to your fabulous self. Who needs awkward date small talk when you’ve got Netflix?

5. Journal, Dream, and Manifest

Use this day to reconnect with yourself. Write a love letter to future you, plan your next adventure, or jot down everything that makes you awesome. Self-love is the ultimate flex.

With Friends: Because Squad Goals Never Go Out of Style

1. Friendship Brunch Bash

Gather your crew and serve up the ultimate brunch spread. Bonus: Assign everyone a dish to make it potluck-style. Champagne and laughter are non-negotiable.

2. DIY Galentine’s Spa Night

Face masks, mani-pedis, and a “build-your-own-cocktail/mocktail” bar. Add in some cheesy rom-coms, and you’ve got a night to remember. Plus, no one’s hogging the bathroom mirror.

3. Epic Game Night or Karaoke Showdown

Break out the board games or set up a karaoke machine and sing your hearts out to every Taylor Swift breakup anthem. The louder and sillier, the better.

4. Friendship Gift Exchange

Think Secret Santa, but with heart-shaped goodies. Everyone brings a gift (think candles, chocolates, or gag gifts), and you draw names to spread the love.

Whether you’re spending Valentine’s Day solo or surrounded by your ride-or-dies, the key is to make it about love—the kind you don’t need someone else to validate. Celebrate yourself, your friendships, and all the amazing things you bring to the table (even if that table is just covered in snacks).

Because at the end of the day, you’re the real baddie.

Self-Defense 101: Because You’re the Main Character and Nobody’s Taking You Out 🦹🏻

Let’s get one thing straight: you are the boss of your own story. And like any badass main character, you need to be ready for plot twists. Enter self-defense—the ultimate life skill that says, “Not today.”

Sure, we hope you’ll never need to channel your inner Hulk, but life isn’t always polite. So, let’s talk about how to protect yourself like the boss you are—with a little flair, a lot of confidence, and maybe some sass along the way.

What Self-Defense Is (and Isn’t)

First off, self-defense isn’t about turning into a martial arts master overnight. This isn’t a Bruce Lee movie, and no one’s expecting you to break boards with your forehead.

Self-defense is about:

• Knowing how to stay safe in tricky situations.

• Learning a few simple techniques that can get you out of danger.

• Building the confidence to walk through life like you own the place.

And honestly, it’s not just about kicking someone’s butt—it’s about avoiding the fight altogether when you can. Because the best fight? The one that never happens.

The Golden Rules of Boss-Level Self-Defense

1. Stay Aware:

Your phone is not more important than your surroundings. Seriously, put it down for two seconds. Look up, scan your environment, and trust your gut. If something feels off, it probably is.

2. Use Your Voice:

Think of your voice as your first weapon. A loud, firm “Back off!” can be enough to deter someone. Plus, yelling draws attention, and attackers? They hate attention.

3. Set Boundaries Like a Pro:

Physical and emotional boundaries are your bread and butter. If someone invades your space or makes you uncomfortable, don’t hesitate to shut it down. A sharp “No” or a raised hand says, “I’m not the one, pal.”

4. Learn Basic Moves:

You don’t need to know every move in the book, but a few basics can go a long way:

• The Palm Strike: Aim for the nose. It’s simple, effective, and will definitely ruin someone’s day.

• The Knee to the Groin: Classic for a reason. Enough said.

• Escape from a Wrist Grab: Twist your wrist toward the attacker’s thumb and pull away. Easy-peasy.

5. Use Everyday Tools:

Your bag, keys, or even a travel mug can double as weapons if needed. Bonus points if your travel mug is filled with hot coffee—because that’s a surprise nobody wants.

Why Self-Defense Is More Than Just Physical

Here’s the tea: self-defense isn’t just about fighting—it’s about empowerment. It’s about walking into a room with your head high, your shoulders back, and the confidence that says, “Try me, I dare you.”

Self-defense training helps you:

• Build Confidence: When you know you can handle yourself, you naturally radiate power.

• Stay Calm Under Pressure: Practice helps you think clearly in tense situations.

• Claim Your Space: You have every right to feel safe, wherever you are.

How to Get Started

Want to level up your self-defense game? Here’s how:

1. Take a Class: Find a self-defense workshop or martial arts class near you. (Bonus: it’s a killer workout.)

2. Practice Regularly: Like any skill, self-defense gets better with practice. Grab a friend and role-play scenarios—you’ll both feel more prepared.

3. Keep It Simple: Focus on mastering a few key moves. No need to overwhelm yourself with fancy techniques.

Final Thoughts: Stay Ready, Stay Bossy

Self-defense isn’t about fear—it’s about power. It’s about owning your space, trusting your instincts, and knowing that you can handle whatever life throws your way.

So, go ahead. Channel your inner action hero…perhaps one of the Powerpuff Girls. Practice those palm strikes, and walk through life like the unstoppable force you are. Because you’re the main character, and in your story, you always come out on top.

Sidenote…every state has their own laws on what personal weapon is considered legal to carry. Please research what is possible for you to carry.

What is legal in every state? Birdie. It is a keychain used for a first line of defense to deter an attacker. It is a piercing loud sound when top is pulled to activate. We must protect ourself (1 in 3 women are assaulted within their lifetime). Bonus…it is TSA approved.

Chia Seeds: Tiny Titans of Nutrition 🌱

Let’s talk about chia seeds, the overachievers of the pantry world. These tiny black and white specks might look like bird food, but don’t be fooled—they’re here to supercharge your health, and maybe even your breakfast game.

Why Chia Seeds Deserve Your Respect

First of all, chia seeds are like the MacGyver of superfoods. Need more fiber in your diet? Chia’s got your back. Want to impress your friends with your omega-3 knowledge? Chia’s practically swimming in it (metaphorically, of course). Looking to bulk up a smoothie or turn almond milk into pudding? Chia seeds are ready to transform into gooey magic at the drop of a hat.

These seeds were even a staple food for Aztec warriors. If they’re good enough for warriors, they’re good enough for your yogurt parfait.

The Nutrition Rundown

Chia seeds are a powerhouse packed with:

Fiber: Keeps your digestion happy and your snack cravings at bay. (Goodbye, croissant detour!)

1. Omega-3 Fatty Acids: These little gus are heart-healthy brain boosters. Our diet tends to lack the way better of the two omegas.

2. Protein: A perfect plant-based to keep you feeling full.

3. Micronutrients Galore: calcium, magnesium, and antioxidants— basically, they”ve got more bling than granny’s jewelry collection.

Ways to Love Your Chia Seeds

1. Chia Pudding: mix them with your favorite milk (coconut milk has me drooling while typing), a touch of sweetener (maple syrup, stevia) and let them soak overnight. Wake up to creamy, dessert-for-breakfast (topped with your favorite fruit)!

2. Smoothie Booster: Throw a spooful into your blender for a nutrient boost.

3. Egg Substitute: Mix 1 tablespoon of chia seeds with 2.5 tablespoons of water, and voila— you’ve got a vegan egg for baking.

4. Sprinkle on Everything: oatmeal, salads, yogurt—chia doesn’t discriminate.

The Verdict

Chia seeds are the MVP of the kitchen— small but mighty, versatile and packed with health benefits. Whether you’re looking to boost your energy, improve your digestion, or just to feel smug about your breakfast choices, chia seeds got your back, Not your teeth though, make sure you check that out after a chia seed filled smoothie.

So, next time you’re shopping at Trader Joe’s and you see that little yellow bag waving at you saying “pick me! pick me!”, I suggest you give these tiny baddies a chance.

Here’s my chia seed pudding recipe! This is for a single serving. To meal prep, I set out 4 of my snack size containers to make enough of this recipe for 4 days. Great for a pre-workout, a long run or just a mid-afternoon pick-me-up (instead of that 2nd or 3rd cup of coffee)!

• 1/4 can of coconut milk (I use whole fat but there are reduced fat options)

• 2 tbsp chia seeds

• 1 tbsp maple syrup or honey

• 1/2 cup strawberries (or any fruit you would like)

• 1 tsp vanilla extract

• sprinkle of stevia (for a little extra sweetness if you would like!)

Set in fridge overnight and wake up to a chef’s kiss snack.

Link to the perfect snack size tupperware for chia seed pudding. Loveeeee these.

Lift Heavy, Live Happy: Why Weightlifting is the Real Game Changer 🏋🏻

Cardio and light weights has been the darling of the fitness world—endless miles on the treadmill, spin classes and 3 lb weights with the lights off and the music up. But let’s have a real talk: If you’re not lifting weights, you’re leaving gains—in all dimensions of wellness—on the table. Here’s why weightlifting is the ultimate game changer:

1. It Builds More Than Muscle

Yes, you’ll get stronger and look toned, but weightlifting does so much more. Your bones? They love the challenge. Resistance training increases bone density, helping to fend off conditions like osteoporosis. By the ripe young age of 50 is when we start to see the process of resorption (bone breakdown) happen and I am sure you could see this one coming…it is roughly 80% (holy smokes) more common among women. Hmmmm….I wonder why? Hint: using 3 pound weights or less. Plus, your joints get some extra love by building the muscles around them to keep them stable and pain-free. Who doesn’t want a body built to last?

2. Burn Calories During Your TV Binge

Weightlifting is like the gift that keeps on giving. After an intense session, your body keeps burning calories long after you’ve left the gym—a phenomenon called EPOC (excess post-exercise oxygen consumption). Translation: You can torch calories while watching Love Island. Leah and Miguel 4 Life!

3. Confidence in Every Rep

Something magical happens when you deadlift more than you thought you could or crush a set of squats. Weightlifting gives you measurable wins, rep by rep. That confidence doesn’t stay in the gym—it spills into your work, relationships, and everything else. It’s not just about lifting heavy weights; it’s about lifting your entire mindset.

4. Stress? Meet Your Match

A rough day at work? Hit the weights. The combination of focused breathing, repetitive movement, and the empowering act of smashing a set does wonders for your mental health. Science agrees: weightlifting can lower anxiety and improve mood in less than 10 minutes. It’s therapy—but cheaper. P.S.- don’t skip the therapy.

5. The Secret to Longevity

We all want to age gracefully, right? Strength training is one of the most effective ways to maintain your independence as you age. From keeping your posture upright to ensuring you can carry your own groceries at 70, weightlifting is the ultimate life insurance.

6. A Community That Cheers for You

Walk into any gym, and you’ll find a culture of support and camaraderie. Whether it’s someone spotting your bench press or the collective energy of a powerlifting crew, lifting weights builds relationships as much as it does biceps.

How to Start

If this all sounds great, but you’re intimidated by the barbell, don’t worry. Start simple: bodyweight exercises, dumbbells, or even resistance bands are excellent entry points. And if you’re unsure about technique, invest in a coach or trainer. The only wrong move is not starting at all. Lifting heavier = new heights in your life. Let’s lift!

Free consultation to help get you moving in the right direction!

Link to my favorite fruity protein supplement when you are just not in the mood for vanilla or chocolate.

• Isopure Protein is only 90 calories and 20 grams of protein! Perfect refresher post workout.

Rediscovering Your Spark: How One Tiny Thing Can Bring Back Your Twinkle ✨

We all have that one little thing we used to love. You know, that hobby that made time fly, that passion that made you feel alive. Maybe it was painting, playing guitar, baking elaborate desserts, or building models – the stuff you did just for fun before adulting became your full-time gig. But somewhere along the way, life got busier, schedules got tighter, and that “one thing” got set aside.

But here’s the thing: finding that tiny spark a can be a total game-changer. It’s not just about nostalgia; it’s about reconnecting with a piece of yourself that makes you feel lighter, happier and well… like you again. For parents, that often means remembering who you were before becoming a supermom or superdad. It’s easy to pour everything into family, work and responsibilities, but in doing so, sometimes we forget what makes us feel a little sparkly inside.

So, what was it for you? Maybe it was playing basketball, crafting, diving into a good mystery novel. Whatever it is, try making a little room in your week to welcome it back. Dust off the old guitar, buy that paint set, or sign up for a cooking class just for fun. It doesn’t have to be perfect or even productive; it just has to be something that feels like you.

It might seem small, but that tiny thing has the power to make everything else feel a little brighter. It’s amazing what can happen when you give yourself permission to play again. So go ahead – give it a try, and let that twinkle come back. After all, you’ve earned it.

Treat yourself for once (yes, this is to all the moms out there that sacrifice and put everyone before one’s self) this holiday season to just a little something that will go much further than that shopping spree to Target.

Link to my intentional living course for a fun, dynamic journey where each week brings new activities, fresh perspectives, and simple ways to reconnect with yourself!

Magnesium: The Mighty Mineral Your Body Craves 🍫

Move over, kale—there’s a new MVP in town. Magnesium may not have the Instagram clout of avocado toast, but this essential mineral is quietly running the show when it comes to your health. It’s like the backstage crew of a Broadway production: you don’t always notice it, but without it, the whole performance falls apart.

Why Should You Care About Magnesium?

Magnesium is involved in over 300 biochemical reactions in the body. Translation: it’s kind of a big deal. Here’s what it can do for you:

• Boosts Energy: Magnesium helps convert food into energy. (Goodbye, afternoon slump!)

• Supports Muscle Function: Whether you’re hitting the gym or simply lifting your coffee cup, magnesium ensures your muscles work smoothly.

• Improves Sleep: Struggling to snooze? Magnesium helps regulate melatonin, your body’s natural sleep hormone.

• Heart Health: This mineral keeps your heart rhythm steady and your blood pressure in check.

• Stress Relief: Magnesium may help tame anxiety by regulating the nervous system.

Special Perks for Women

Ladies, magnesium deserves a permanent spot on your shelf. Here’s why:

1. PMS Relief: Magnesium can ease bloating, mood swings, and cramps by relaxing muscles and calming the nervous system.

2. Bone Health: Pair it with calcium for a dynamic duo that keeps your bones strong, especially as you age.

3. Hormonal Balance: Magnesium supports the adrenal glands, which play a key role in managing stress hormones.

4. Menstrual Migraines: Studies suggest magnesium may help reduce the frequency and intensity of migraines linked to your cycle.

How to Get Your Magnesium Fix

Luckily, magnesium is easy to find if you know where to look:

• Foods: Spinach, almonds, avocados, bananas, and dark chocolate (make sure it’s not loaded with sugar) are packed with magnesium.

• Supplements: If your diet falls short, magnesium supplements can fill the gap. Magnesium glycinate would be the best choice for that calming and relaxing sensation we all crave.

• Topicals: Magnesium oils and lotions can be applied directly to the skin to ease sore muscles.

Pro Tip: Timing Is Everything

Take magnesium in the evening to maximize its calming effects on your body and mind. It’s like a little bedtime gift to yourself.

So, whether you’re crushing your fitness goals, balancing work and life, or just trying to catch some zzz’s, magnesium has your back. Think of it as your wellness wingman—a simple yet powerful way to level up your health.

Linked below are the two different types of magnesium that I interchangeably use!

Megafood Magnesium

Moon Juice Magnesi-Om

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