Pioneer Valley On The Move

02/03/2026

Quick Tip Tuesday!
Today’s tip is about body mechanics when lifting! Keep your back straight, hinge at your hips and bend at your knees, and hold the weight close to your body. Exhaling as you lift the weight, and inhaling as you lower it helps protect your core and reduces strain. Breathe well, move well, lift well!

01/27/2026

Quick Tip Tuesday!
Getting into a new exercise routine and feeling sore? Here some quick tips for muscle soreness after exercise:
1. It's normal to experience muscle soreness 1-2 days after working your muscles harder than you're used to
2. Drink plenty of water (a general rule is to drink 0.5-1 oz of water per pound of body weight)
3. Frequent, gentle movement (such as walking) can lessen the discomfort
If you have pain that does not go away after a few days, contact your doctor or physical therapist.

01/20/2026

Quick Tip Tuesday!
Today’s quick tip demonstrates the Modified Thomas Test, which looks at hip flexor flexibility. Sit at the edge of a bed or bench and lie down, hugging one knee to your chest while letting the other leg hang down. If the hanging leg stays lifted, it can indicate tight hip flexors. The next video shows an exercise to improve hip flexor flexibility in a half-kneeling position.
I wish you all a wonderful week!

01/13/2026

Quick Tip Tuesday!
Today’s quick tip features a quick test you can do to look at your thoracic spine rotation, and a quick exercise you can do if you feel stiffness during the movement.
I hope you all have a great day!

01/09/2026

Most people drop off their New Year’s resolutions within the first 30 days. I understand how hard it can be to stay consistent once life gets busy.

If you’re getting back to training, rebuilding after an injury, or trying to take better care of your body, you don’t have to do it alone. I love being part of the process and helping people stay on track, one small step at a time.

Here’s to setting goals that feel realistic, supported, and lasting this year. 💙

01/06/2026

Quick Tip Tuesday!
The hip adductor muscles stabilize the legs during running and walking, and their flexibility is important for proper hip movement, preventing injuries, and improving stride efficiency.

Normally the legs abduct (move away from midline) to 45-50 degrees. If this range is limited, you may have tight hip adductors.

The video shows one way to stretch the hip adductors, and should always be done in a pain-free range.

01/01/2026

New Year’s Day holds great significance as it symbolizes a fresh start and an opportunity to set intentions for the year ahead. Many people choose to improve their physical fitness during this time (all of a sudden there are no parking spots at the gym!) However, 43% of people quit their resolution by the end of January. To help keep a fitness resolution, set specific goals like running 2 miles three times a week, or doing strength training every Monday and Thursday. Schedule workouts in your calendar, treat them like appointments, and start small, such as 10 pushups, or a 15 minute walk daily. Track progress with a fitness app or journal, celebrating milestones like completing a month of consist workouts.

12/30/2025

Quick Tip Tuesday!
This tip features a self assessment of your hamstring length and an exercise to improve hamstring flexibility. To perform the stretch, place a towel or strap around the middle of your foot, lay on your back, and bring the foot off the floor until you feel a stretch at the back of your thigh (hamstrings). Hold 30 seconds on each side with head rested.

12/26/2025

I am deeply grateful for the opportunity to support athletes as they chase goals and realize what they’re capable of. Watching individuals grow not only in strength and efficiency, but also in trust in their own bodies, is incredibly meaningful.
Wishing you all a joyful holiday season!

12/23/2025

It’s recommended to adequately warm up before going for a walk, especially in cold weather. This quick warm-up helps prepare your body for physical activity and reduces the risk of injury by gradually increasing your heart rate and blood flow to the muscles while lubricating the joints, helping to minimize stiffness and discomfort during your walk.
Highlighted movements:
- Toe Walk 3 ways
- Heel walk 3 ways
- Side Step
- Grapevine
If balance is a concern, these movements can be performed along a wall, such as a hallway, or with someone.

12/21/2025

12/20/2025

Go Caroling Day is a reminder of the joy and connection that music brings during the holiday season. Caroling offers surprising health benefits; it encourages deep breathing that supports core engagement, promotes good posture while standing and singing, and gets people moving as they walk from house to house. Singing also helps reduce stress and muscle tension, boosting overall well-being.

For me, caroling has been part of the holidays since childhood. My family is full of musicians, artists, and actors, so singing for (and with) our neighbors was a natural extension for us. My sister keeps the tradition alive by hosting caroling parties each year—and she always welcomes any impromptu carolers who join in!

Caroling is a fun, social way to stay active and share some holiday cheer 🎄✨