Movement Connect

Movement Connect Trauma-informed personal training for busy people with chronic pain.

11/11/2025

The last several days I’ve been super sick (not like 😎🛹🤘🏽but like 🤒🤧😵‍💫) and moving around has been pretty low on the list of realistic possibility. So here are a small handful of stretches to do when you feel like absolute death but still need to move around.

Every month I do a check in with my clients to see how things are going and how we can make them better.We celebrate the...
11/06/2025

Every month I do a check in with my clients to see how things are going and how we can make them better.

We celebrate the small wins here. We cheer each other on and work on being nicer to ourselves when we make mistakes. We find a balance between self discipline and self compassion and show up for ourselves because we're worth it.

Stoked! Drop a 🔥 in the comments if you're stoked too!

10/28/2025

✨ How to cook chicken: a primer for those of us who may not know.

For the longest time I thought chicken was super hard to cook and could only ever turn out dry and chewy as f**k—turns out I wasn’t having well-cooked chicken, the more you know. I was afraid of it until maybe 2017 and then I got over my fears, and between a meat thermometer and a dream I was able to make really fu***ng good chicken. So here you go.

If this was helpful, please drop a food emoji in the comments! I want to make stuff people can actually use so feedback is always appreciated.

10/21/2025

Getting better is hard, but that doesn't mean it's not worth doing.

I don’t want to make it sound easy because it’s not.

You can do it. I really truly believe you can. And if you need help, please reach out. I’d love to help if you need it!

10/14/2025

Expect some days to look different than others, and don't feel bad about it. Your path is a marathon, not a sprint

Every month I do a check in with my clients to see how things are going and how we can make them better.We celebrate the...
10/09/2025

Every month I do a check in with my clients to see how things are going and how we can make them better.

We celebrate the small wins here. We cheer each other on and work on being nicer to ourselves when we make mistakes. We find a balance between self discipline and self compassion and show up for ourselves because we're worth it.

Stoked! Drop a 🔥 in the comments if you're stoked too!

Every month I do a check in with my clients to see how things are going and how we can make them better.We celebrate the...
09/11/2025

Every month I do a check in with my clients to see how things are going and how we can make them better.

We celebrate the small wins here. We cheer each other on and work on being nicer to ourselves when we make mistakes. We find a balance between self discipline and self compassion and show up for ourselves because we're worth it.

Stoked! Drop a 🔥 in the comments if you're stoked too!

August was strange.I got diagnosed with lupus/UCTD in July, and started on medications for it. Suddenly I’ve gone from n...
09/04/2025

August was strange.

I got diagnosed with lupus/UCTD in July, and started on medications for it. Suddenly I’ve gone from not even liking to take ibuprofen to taking six pills every morning. But, you know what, if it actually gets me my life back, I’m all for it.

I’m always really impressed by people who can live blog their diagnoses. I’m still trying to figure out how much I’m comfortable sharing. I feel like this whole year has been a parade of doctor’s appointments and feeling like I’m constantly falling down a bottomless hole. I’m still trying to find my way out.

I’m grateful for having a good doctor, who listens. I’m grateful for clients and work and my partner, who rocks, and my weird dog and the stray spooky cat who may or may not agree to being adopted by us.

Chronic illness sucks but I’m nothing if not obstinate. So, I keep working on the plan. Keep looking for things I can do anyway. Because I want to keep doing things, even if looks different than the things I did before.

If you’re here, thanks for being here. I’m really glad you’re here.

✨Let's get moving!✨Being sedentary is linked with an increased risk of diseases, depression and anxiety. If you have a j...
08/28/2025

✨Let's get moving!✨

Being sedentary is linked with an increased risk of diseases, depression and anxiety. If you have a job that requires you to sit for long periods of time, it's even more important to make the time to get moving.

Luckily, it can be fairly straightforward to start adding movement into your day.

Swipe ⏩ for a full breakdown.
1) Seated cat-cow (can also be done standing or on all fours)
2) Chest stretch
3) Hip flexor stretch
4) Bench assisted hip flexor stretch
5) Standing glute kickbacks
6) Seated pigeon stretch

Not all exercises will be appropriate for all levels, so start slowly and pay attention to whether or not something is working before moving on.

If you need an individualized plan to help you out with your pain, tap the link in my bio to work together 1:1 online.

Balance is a part of this balanced breakfast for anyone looking to increase their health and longevity, reduce falls, or...
08/21/2025

Balance is a part of this balanced breakfast for anyone looking to increase their health and longevity, reduce falls, or increase athletic performance.

When trying to improve your balance, it's a good idea to address individual areas that may be weaker links in the chain, and then working to integrate it into a full-body balancing movement.

Swipe ⏩ for a full breakdown.

1) Tibialis raise.
2) Squat or knee touchdown.
3) Dead bug.
4) Braced single leg deadlift
5) Single leg deadlift.
6) Dumbbell glute bridge.
7) Single leg balance and reach.
Not all exercises will be appropriate for all people, so start slowly and pay attention to whether or not something is working before moving on.
If you need an individualized plan to help you out with your pain, tap the link in my bio to work together 1:1 online.

Hey, here's a secret...There isn't a secret. When you feel like crap you can make things easier on yourself and that's f...
08/12/2025

Hey, here's a secret...

There isn't a secret. When you feel like crap you can make things easier on yourself and that's fine.

Pass it on.

Hot take: back pain sucks, and things suck less if we fix it. There’s tons of different reasons why someone might have b...
08/07/2025

Hot take: back pain sucks, and things suck less if we fix it.

There’s tons of different reasons why someone might have back pain, but what I see most often is a combination of tight hips and ankles that need to be stretched, and

Basically: step 1 is make sure your joints are moving well. Step 2 is strengthening them. Flexibility without strength isn't going to be useful or reduce pain as much as we want.

So try these exercises if your back hurts:

1) Supine Glute Squeezes
2) Standing Glute Kickback
3) Bird Dog
4) Dead Bug
5) Standing Hip Airplane

There’s about four hundred more exercises to try, but these are a good place to start.

Start with something easy and progressively make it harder.

If this was useful to you, please hit the icon to share it to your story. I'm here if you have questions. 💜✨

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6880 S McCarran Boulevard
Reno, NV
89509

Opening Hours

Tuesday 8am - 6pm
Wednesday 8am - 7pm
Thursday 8am - 5pm
Friday 8am - 7pm
Saturday 8am - 5pm

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