Redbird Wellness

03/16/2026

Send this to the person who fully accepts you. 🫂

03/11/2026

Take a deep breath love.😮‍💨
It’s so hard not to think you want exactly what they have.
We are all meant for certain things and comparing what’s on the surface for others helps no one.

So take another deep breath😮‍💨 even eye roll if you
must 🙄.
Just stay focused on your own path ahead.
The magic is coming. 🔮

03/10/2026

This is a lie, but the real answer is that it doesn’t really matter. Fasted or fed doesn’t really matter because fat loss will come down to energy expenditure in the end.

I personally prefer fasted cardio because going for a run after eating, I tend to get heartburn, which definitely slows me down.

However, I probably compromise performance a bit because I don’t have the carbohydrate stores to fuel my run as well.

So in the end, this is personal preference because fat loss will come down to energy expenditure in the end.

As I have said before, find the method that works best for you and do that because doing something is better than nothing.

You didn’t come here by chance. Hit follow & stay while.

03/09/2026

I will admit that headaches are complicated and have many causative factors. However, one of those factors is musculoskeletal issues, and this is most likely the most common factor and present in the most cases.

So, yeah, working on your neck, mid-back, and shoulders is a very good place to work with headaches.

One of the most common findings I find with my patients dealing with headaches is severe muscular tension, not tightness.

Tension and tightness are not the same thing.

Tension means your muscles are working harder than they should, but motion and strength are all normal. Tightness means your tissues can move, but motion is restricted.

This distinction is vital because I treat tension and tightness differently and often find that patients who have not had success with manual therapy or rehab for their headaches were treating tightness when their problem was tension.

Tension responds better to pressure, and tightness responds better to stretching/lengthening.
The gold standard for treating tension is dry needling. The needling triggers a twitch response in the muscle that I tell patients is similar to resetting your router.

The trigger point doesn’t fire as hard after needling, and this reduces tension, which alleviates pain, stiffness, and lets you move easier.

If this message found you at the right time, you’re exactly who I created for. Come along for the ride!

03/06/2026

We live in a society that craves instant gratification and results.

Smartphones and the internet have put constant stimulation in front of us at all times.

I’m not saying to stop using your phone or that I am not guilty; however, not everything in life is fast.

Fitness does not have shortcuts or instant results. Whether it’s fat loss or building muscle, these changes take time.

The 3-month transformations that are promised on TV and social media are misleading. Many of the people who have success with these fall off afterwards and are back where they started a year later.

Nobody has time for that. So instead of the boom and bust cycles, let’s do this right once and then maintain.

The first step is setting realistic expectations, and that means giving yourself 6-12 months. The body needs time to make changes that last.

Follow along to binge all the health and fitness content your heart desires!

03/05/2026

If you've been thinking "maybe I should try therapy" but are afraid to make the leap. The "Therapy? In This Economy?!" is an excellent way to start dipping your toe into self-exploration.

Therapist approved strategies, on your time, in your budget.

03/04/2026

I am a big fan of stretching because it is a form of strength training.

My issue with stretching is that most people don’t do it effectively, and that’s all they do.

Especially with their necks. All stretching and nothing else. This is why so many people only get temporary relief at best with their neck pain and headaches.

The muscles of your neck are just like every other muscle in your body. They respond best to progressive overload, should be overloaded through a full range of motion, and put in challenging positions against resistance.

That last part is what stretching is supposed to do, but most people don’t hold it with enough intensity to create change, only alleviate tension temporarily.

So don’t be afraid to mix it up. Add some weights, hold your head against gravity, and apply more overpressure in your stretches.

Your body will thank you later.

Ready to start your pain free journey? Follow me and let’s be friends!

03/03/2026

“I am getting sick of the videos on social media of influencers copying and pasting “”what you think burns fat vs what actually burns fat.””

Fat burning does not equal fat loss. Fat loss only occurs if fat loss is greater than fat storage. Fat loss only occurs when an energy deficit is present.

The size of the energy deficit is determined by the amount of energy you use in contrast to the amount of energy you intake.
So if we set energy intake on a fixed amount, we will have greater fat loss with greater energy expenditure.

Running on a treadmill results in greater energy expenditure than incline walking. Both of these can produce an energy deficit, but running is greater than walking.

Running and walking burn energy differently. Walking burns most of its energy from fat, while running still primarily uses fats; it does use significantly more carbohydrates.

This is where all this misleading information arises from. Walking utilizes fat at a higher percentage than running does, so people say walking burns more fat.

But this is wrong because running uses more energy; it will result in more fat loss overall.

So moral of the story, pick whatever cardio you want to do that lets you put in the work.

You didn’t come here by chance. Hit follow & stay while.

03/02/2026

TMJ disorder affects more people than you think, and there aren’t many great treatment options out there.

Yes, mouth guards may help. Yes, myofascial release may work. Yes, medications may work. Yes, occupational therapy may help.

Dry needling may also help. Every single case of TMJ I have worked with has presented with trigger points in the masseter muscles.
And dry needling is my favorite treatment for sensitive trigger points.

And dry needling is less invasive than having someone put their fingers in your mouth.

I think TMJ is best treated with a comprehensive approach, but if you have never tried dry needling for TMJ pain, I think it is definitely worth considering.

If this message found you at the right time, you’re exactly who I created for. Come along for the ride!

02/28/2026

Myth. False. Incorrect.

Cupping does not remove toxins from the blood, lymphatic system, skin, or wherever else anyone claims.

Your liver and kidneys remove toxins from your body, and you don’t need extra support in toxin removal. On a side note, all detoxes are scams, not just cupping.

The bruising that results from cupping is the same bruising that would occur if you got hit by a baseball.

It destroys the superficial capillary network, and blood leaks out into the superficial space, causing bruising.

That’s it. At no point does cupping pull out toxins from the blood or tissues.

If you’re nodding your head right now, you’ll love what’s coming. Follow along for more!