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Fit Mama Santa Barbara

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01/17/2026

Last week I sat on a plane for 8 hours 😵‍💫
Here are the 5 exercises I do to reset my hips (as an occupational therapist 👋)

Sitting doesnt just make you stiff, it locks your hips into flexion, shut down your glutes, and leave your low back doing way too much work.

If you stand up after traveling and feel tight, crooked, or like your stride is off… this is why.

These are my go-to resets:
• Quadruped hip shifts – restore hip capsule motion
• 90/90 block squeeze – re-center the pelvis + wake up deep hip rotators
• Single-leg rock backs – find symmetry side to side
• Heel-elevated squats – get depth without dumping into your back
• Marching bridges – reconnect glutes + core the right way

No stretching for the sake of stretching.
This is about re-teaching your hips how to move again.

Save this for after your next flight ✈️
Your hips (and low back) will thank you.

01/16/2026

My toxic trait?: “If I can do it better, I’ll just do it myself.”

And for a long time, that mindset felt like strength.
👉It got things done.
👉 It built momentum.
👉 It helped me survive seasons where there was no room for mistakes.

But if I’m being honest, it also kept me tired, resentful, and carrying way more than I needed to.

Getting older has humbled me in the best way. I’ve learned that just because I can do something faster or better doesn’t mean I should. Real growth for me has been slowing down, explaining the why, giving people the space to learn, and letting things be done differently than I would do them.

I’m still impatient AF, but I’ve gotten so much better 🙃

Because leadership isn’t about being the most capable person in the room, it’s about creating capable people around you.

That shift has made me a better business owner, a better coach, and honestly… a better human.

Cheers to growth! 🙌

01/02/2026

Before you join ANY gym in 2026, read this 👀

Here’s what most gyms don’t tell you (mostly because big box gyms are just happy to take your money) ⬇️

🚨 30% of new members quit in the first 3 months
🚨 50% of new members quit within 6 months
🚨 If you go LESS than 1x per week in your first month, you have an even higher (80% chance) of quitting

And no, it’s not because gyms are “too expensive.”
It’s because people don’t see results and don’t see it as something to prioritize.

The biggest mistake I see as a coach 👇
Signing up for the cheapest option.
A basic gym membership at a big chain gym or once a week classes at a studio.

Here’s the reframe that actually changes outcomes 💡

The real cost isn’t the membership.
It’s quitting.

People who strength train at least 2x per week see measurable RESULTS within 90 days.

That first 90 days is when your brain decides if this becomes a habit or another abandoned goal.

So here’s my honest advice, even though yes, I own gyms 🏋️‍♀️

For your first 90 days choose the highest-touch option you can realistically commit to.

That might be semi-private training
Small group classes 3x per week
Anything where a coach knows your name and notices when you’re not there

Because the “cheap” membership you quit in 3 months ends up costing you way more than the one that actually changes your life ✨

Invest in accountability
Invest in support
Invest in what keeps you showing up

That’s how you beat the statistics 💪

Ready to do it differently?
✨ Book your free class at Sage Society Santa Barbara or Ventura

01/01/2026

I asked ChatGPT what my New Year’s resolution should be. It’s pretty bang on.

I already know how to grind. Now it’s time to be strategic. Onward and upward for 2026 🚀

12/29/2025

The weirdest thing I’ve seen lately? How many women in their 40s and 50s are dealing with frozen shoulder and had NO IDEA it was connected to perimenopause.

Adhesive capsulitis (frozen shoulder) is 5X more common in women. Let that sink in.

Here’s what’s happening: Estrogen doesn’t just affect your periods and hot flashes, it plays a critical role in maintaining healthy connective tissue throughout your body. As estrogen levels drop, the capsule around your shoulder joint can become inflamed and literally start sticking to itself.

The result? You wake up one day and suddenly can’t:
* Reach into the back seat of your car
* Put on a bra without pain
* Lift your arm to brush your hair

And because most fitness programs aren’t designed WITH hormonal changes in mind, many women get told “just rest it” or “try some stretches”—when what you really need is a strategic approach that works WITH your changing body and modifications to work around it.

If you’re dealing with shoulder stiffness or pain during perimenopause, don’t brush it off. This is real, it’s common, and understanding the hormonal connection is the first step.

Have you experienced this? I’d love to hear your story in the comments 👇

12/27/2025

Hey this is your sign that 2026 can be your year too 💪

I do see another HYROX race in my future 😂 this trend was too good to pass up lol

12/25/2025

Merry Christmas from our family to yours ❤️

📸

12/22/2025

I’ve been working in fitness for 20 years and I still see stuff on the internet everyday that I have never tried before. 🫣 Honestly most of it is for entertainment value, can get better results with your basic exercises — some of it is legit great and I love new ideas to use with our clients

So this smith rack hack squat variation I keep seeing everywhere …👍 or 👎. Experts — open to your tips!

Also if you can’t tell I’m scared of heights. I start shaking just getting up on a ladder 🫣

Obvi saw it on the GOAT of glute exercises page.

What do you think? Want to give it a try ?

12/18/2025

Not sure you can tell from these pictures but we actually had a lot of fun 😂. 12 weeks of training. Worth it 🙌 PS…Check on your fit friends, they may be pushing heavy weights in random cities for no reason.

What race do you think I’m doing next?

12/17/2025

Rating wellness trends for women as a coach who’s seen it all 👀 Warning — ⚠️ These are my own personal opinions. Totally okay to disagree !

Because not every “healthy” trend is actually helpful… and some are just ✨marketing✨.

✔️ What actually supports women’s hormones, joints, metabolism, and nervous system
✖️ What’s overhyped, under-delivers, or straight up unnecessary
🤷‍♀️ What depends on how you’re doing it and where you’re at in life

From fasted cardio and detox cleanses
to Pilates, cold plunges, stroller runs, and gym childcare (a personal favorite 😅)

This isn’t about perfection.
It’s about sustainability, consistency, and doing things that work for your body, not against it.

Save this for later and tell me which one you want me to deep dive next 👇

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116 N Nopal Street
Santa Barbara, CA
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