Wild Roots Wellness

Wild Roots Wellness Strength / Yoga Coach, Gymnastics Mama
NASM CPT, ERYT200, YACEP, CPR Certified (NASM-CPT • RYT-200 • First Aid / CPR)

Specializing in all things health and wellness Yoga, myofascial release therapy, strength training, bodybuilding, powerlifting, plyometrics, endurance, corrective exercise, calisthenics, stability, mobility, nutrition, food prep, healing autoimmune disease and natural lifestyles!

02/27/2026

Put yourself in the right environment to thrive!
Heaviest lightweight ever lifted: 245lb x 10 x 2

Don't sleep on   So much protein per serving!! Sprinkled on fresh sautéed sardines!! Bodyweight you want to be in grams ...
02/15/2026

Don't sleep on
So much protein per serving!!

Sprinkled on fresh sautéed sardines!!

Bodyweight you want to be in grams of protein per day is essential. Stay on it 👏

Love yourself like no other today ❤️🤍🖤
02/14/2026

Love yourself like no other today ❤️🤍🖤

02/14/2026
02/12/2026
I absolutely love dancing the most 😌💃
02/11/2026

I absolutely love dancing the most 😌💃

A new analysis shows that moving to music with others can be a powerful way to ease symptoms of depression. Unlike walking or yoga, dance engages the brain in a unique “neurochemical symphony,” blending physical activity with joy, connection, and self-expression. Here's why it helps and how to harness it, according to experts: https://on.natgeo.com/4cgaQxw

02/11/2026

My 1st sports chiro said don't overhead press.
My current chiro told me never to press again.

All of this over the structure and condition of my spine. A c4 c5 herniation with arthritis, loss of lordosis, thoracic outlet syndrome and some carpal tunnel both sides. I'm supposed to brace my wrists nightly and it feels great when I do.

After listening for way too long and continuing to get weaker I finally said screw it and started lifting heavy. The first time I lifted barbell chest again 2 yrs ago my hands went numb when my muscles tightened. I was nervous, like damn, it looks like they were right.

However, that was the last time it happened.

I learned all the trigger points to release the impingement, which is very helpful at home.

I continue to improve in strength across the board plus the pain is manageable with a little bit of sauna and lifting.

Is my spine skating on thin ice and hanging on by a thread or were they all dead wrong about the benefits of heavy resistance training and I'm creating muscle to hold my spine together for longer? The jury is out! I'm going to keep lifting until I can't in the meantime.

Ronnie Coleman vibes forever.
Lightweight baby.

The cheapest ticket to the super bowl is $4k+And yall are really out here arguing over which distraction was better 🤦‍♀️...
02/09/2026

The cheapest ticket to the super bowl is $4k+

And yall are really out here arguing over which distraction was better 🤦‍♀️ so, we're all doomed.

$23 face value for 2 tickets to the Wolfpack vs
Tarheel women's gymnastics college rivalry 🐺

My daughter said it was her favorite event ever.

I've been saying it since the beginning but I will get a little louder - 2 wings, 1 bird, and that bird does not care about you whatsoever, so please take an actual history lesson. All this bashing of each other is getting very old rather quickly.

Did you know having an opinion is possible without putting anyone down?

This is what they want
and have always wanted
US distracted and at war
with each other
over THEM

We need a peace party.
No more red or blue

Let's be purple 💜
Or green even 💚

We made everything but the pita and feta 😋This was quite the undertaking but worth it!! Ingredient listGarlic chicken• 1...
02/05/2026

We made everything but the pita and feta 😋
This was quite the undertaking but worth it!!

Ingredient list
Garlic chicken
• 1.5 lb chicken breast, cut in bite-size pieces
• 3–4 cloves garlic, minced
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tbsp red wine vinegar (opt but very “Greek”)
• 2 tsp dried oregano
• 1 tsp dried thyme or basil
• 1 tsp smoked or sweet paprika
• 1 tsp kosher salt
• ½ tsp black pepper
Tzatziki-style sauce
• 1 cup plain Greek yogurt
• ½ cup finely grated cucumber (squeeze out excess water with a towel)
• 1–2 cloves garlic, finely minced or grated
• 1–2 tbsp lemon juice
• 1 tbsp olive oil
• 1–2 tbsp chopped fresh dill (or 1 tsp dried)
• ¼–½ tsp salt, to taste
• Black pepper, to taste
Veggies and extras
• 1 small cucumber, diced or thinly sliced
• 1 cup grape tomatoes, halved
• ½ red onion, thinly sliced (or pickled red onion)
• 1 cup shredded lettuce / cabbage blend
• 1 small bell pepper, thin strips (any color)
• Opt adds: crumbled feta, olives, banana peppers, lemon herb vinaigrette/Greek dressing
Pitas
• 4 large Greek pitas or soft pocket pitas
• Light olive oil or butter for warming (optional)

Step-by-step recipe
1. Marinate the garlic chicken
• Bowl, whisk olive oil, lemon juice, red wine vinegar, garlic, oregano, thyme/basil, paprika, salt, and pepper.
• Add chicken, toss until everything is coated.
• Marinate 30 mins in fridge; 2–4 hrs better flavor.
2. Make the tzatziki sauce
• Grate cucumber, squeeze in paper towel or dish towel to remove as much water as possible.
• In bowl, combine yogurt, cucumber, garlic, lemon juice, olive oil, dill, salt, and pepper.
• Mix well, taste, and adjust salt/lemon/garlic.
• Chill until ready to serve so it thickens
3. Cook the chicken
• Stovetop:
• Heat a large skillet over medium‑high heat.
• Add oil, then marinated chicken in a single layer.
• Cook 8–10 mins, stirring occasionally, until browned and cooked thru (internal temp 165°F).
4. Prep veggies and warm the pitas
• While chicken cooks, chop veggies: cucumbers, tomatoes, onion, lettuce/cabbage, peppers, etc.
• Warm pitas in dry skillet, directly on a low gas flame, or wrapped in foil in 350°F oven 5–7 mins
5. Build the Greek garlic chicken pitas
• Spread tzatziki down the center.
• Add layer of shredded lettuce or cabbage
• Pile on warm garlic chicken.
• Top with cucumber, tomatoes, onion, peppers.
• Finish with crumbled feta, olives, and a drizzle of extra lemon juice or Greek dressing if you like.
• Fold like a wrap or serve open‑face.
Quick tweaks
• For extra garlic punch: add 1 more clove to both the chicken marinade and the tzatziki.
• For that bright, herby vibe: add chopped fresh parsley to finished chicken and top of the pita.
• Meal prep: cook a big sheet pan of garlic chicken and chopped veggies once, then reheat chicken and build pitas/bowls all week.

Greek-style Sautéed Veggies
• 2 cups Brussels sprouts, trimmed and halved
• 2 cups cauliflower florets, small bite-size
• 2 cups broccolini, ends trimmed, cut in thirds
• 3–4 tablespoons extra-virgin olive oil
• 3–4 garlic cloves, thinly sliced or minced
• Juice 1 large lemon (plus extra wedges to serve)
• 1 tsp dried oregano
• 1 tsp dried thyme (or Greek herb mix, optional)
• 1–2 tablespoons fresh parsley or dill, chopped (optional but nice)
• Salt and freshly ground black pepper to taste
• Optional: pinch red pepper flakes, feta on top
Instructions
• Blanch (optional but helpful):
• Bring a pot of salted water to a boil.
• Add Brussels sprouts and cauliflower, cook 2–3 minutes until just bright and slightly tender.
• Add broccolini for the last 1 minute.
• Drain, run briefly under cold water to stop cooking, then pat dry.
• Sauté the vegetables:
• In a large wide pan, heat 2–3 tablespoons olive oil over medium to medium-high heat.
• Add blanched vegetables in a single layer
• Let cook without moving 2–3 mins, then toss and continue sautéing 5–7 mins until tender-crisp and lightly browned in spots.
• Add Greek flavors:
• Push vegetables to the sides, add a little more olive oil if the pan looks dry.
• Add garlic to the center and cook 30–60 seconds until fragrant but not browned.
• Sprinkle in oregano, thyme, red pepper flakes (if using), salt, and pepper.
• Toss everything together.
• Finish with lemon and herbs:
• Turn off heat, squeeze lemon juice, toss well.
• Taste and adjust salt, pepper, or lemon.
• Sprinkle with fresh parsley or dill.
• Opt: top little crumbled feta right before serving.

8 yr old lunch plate - make sure you feed, move and rest them well before you go down the big pharmaceutical rabbit hole...
02/01/2026

8 yr old lunch plate - make sure you feed, move and rest them well before you go down the big pharmaceutical rabbit hole. Eating, exercising and sleep are essential for cognitive function.

If just one is not fulfilled then the neurological processing tanks - I can see and feel it happen.

In me yes, but also in my daughter's behavior.
It's obvious when you're on it 95% of the time.

Hydration. Water. Bodyweight in ounces.
Protein. Bodyweight in grams. Minimum.

Let's feel better this month. Stay on it!!
Ask me if you need guidance with this.

02/01/2026

This might be my favorite squat video ever 👇
Listen to her sing and coach while recording!

She asked me to train her on weights and so I spotted her through pull-ups, back squats and bench press. She said it was the best ever and wants me to work with her every time now. I've been waiting for this day forever. I'm squatting 145lb here on a slab when it's 18° out and my feet are cold but my face is warm 😌 worth it.

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Raleigh, NC
27587

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