Pioneer Valley On The Move

04/28/2026

Struggling to fit physical activity into your busy day? Here are some tips to get started:

1. Start small and build your way up. Simple activities, like walking or light stretching, can make a big difference.
2. Pick a time that works for you, such as during lunch, while watching TV, or between daily tasks.
3. Make it social. Meet with a friend or family member for extra motivation.
4. Incorporate exercise into daily tasks. For example, use the stairs instead of the elevator
Small actions lead to big changes!

04/21/2026

Quick Tip Tuesday: Heart Health!
Here are some tips to help prevent heart disease:

1. Incorporate aerobic exercise like walking, swimming, or cycling to strengthen your heart and improve circulation. Aim for at least 150 minutes of moderate activity each week, as recommended by the American Heart Association.

2. Don’t skip strength training—adding it in twice a week helps build muscle and supports overall heart and blood vessel health.

3. Don’t forget about stress! Managing it through yoga, meditation, or simple deep breathing can make a big difference in your heart rate and blood pressure.

04/17/2026

It’s National Kickball Day!
Kickball was always my favorite game to play at recess and gym! Something about kicking a ball as hard as I could and then running as fast as I could really struck a chord with me. The game requires little equipment or experience, making it an easy way for communities, schools, and friends to unplug, move their bodies, and reconnect through laughter and teamwork.

04/14/2026

Quick Tip Tuesday! What’s that top eyelet in your shoe for?
You can lace the top eyelets to make a heel lock (or runner’s loop) to help keep your heel snug and secure in the shoe. If you’ve ever felt your heel slipping, dealt with blisters, or had your toes jam into the front on downhills, this simple lacing trick can make a big difference.

04/10/2026

Registration is open for this fun kids race series!

The Healthy Kids Running Series Spring 2026 - Southwick, MA is on Sunday May 3, 2026 to Sunday June 7, 2026. It includes the following events: PreK 2/3 Yr Old - 50 Yard Dash, PreK 4/5 Yr Old - 75 Yard Dash, Kindergarten & 1st Grade - 1/4 Mile, 2nd & 3rd Grade - 1/2 Mile, 4th & 5th Grade - 1 Mile, 6t...

04/07/2026

Quick Tip Tuesday: Running Downhill

Running downhill can be tricky! Some people have a fear of falling, or of losing control as they speed up. The tendency is to put on the brakes by throwing your feet out in front of you with knees straight, lifting your chest, sticking your elbows way out, and leaning backwards. That actually puts more stress on your knees and overloads your quads.

Instead, think smooth and springy:
• Keep your legs soft and landing underneath you
• Stay relaxed through your arms (no flaring elbows)
• Let your body lean slightly forward, like a downhill skier

03/31/2026

Quick Tip Tuesday: Running uphill
Here's a tip to help running uphill feel easier: Shift your weight, specifically your pelvis, slightly farther forward than it would be if you were running on level ground. Now your weight moves just ahead of your feet, and instead of fighting gravity, you're working with it!

03/28/2026

I have added two additional options for back support rolls to the clinic! I carry rolls of different sizes, shapes, and densities to find the support that fits your body and needs most.

03/24/2026

Quick Tip Tuesday: Lead with your face to create a natural forward lean when you run!

When you gently move your face forward through space, your whole body should follow. Not bending at your waist. Not rounding your upper back into that unhealthy “forward head posture.” Instead, your trunk comes with you into a natural forward lean.

And if you want to pick up the pace? Lean just a touch more from that same cue—face forward, body follows. It’s one of the easiest ways to find your finishing kick without forcing it.

03/17/2026

Quick Tip Tuesday: think “land soft” when running

A slightly bent, supple knee acts like a spring. It absorbs and stores energy, helping you move forward more efficiently. If you land with your knee is locked, the force slows your momentum, and adds stress to your knees and back.

03/10/2026

Quick Tip Tuesday: lean forward from your ankles when you run!

When you run, you shouldn’t be perfectly vertical. A slight forward lean from the ankles helps your body work with gravity instead of against it.

This position allows your core muscles to engage properly, which in turn reduces the load on your legs. It also makes breathing easier by allowing full movement of the diaphragm and lungs. And while it may seem small, a slight forward lean can even reduce air resistance. Over long distances, those small efficiencies add up.

03/04/2026

😁😁😁 Thankful you be able to have a positive impact!