The MS GYM, 8350 Bee ridge Road, #121, Englewood, CO (2026)

01/27/2026

SMOOTH PURSUITS
THE PURSUIT OF VISION...

In this video, we will concentrate on learning & practicing vision drills involving CONCENTRIC
EYE MOVEMENTS that will help your focus on and follow a moving target in a smooth and
controlled pattern.

THESE EYE MOVEMENTS ARE CALLED SMOOTH PURSUITS

When you improve this movement skill, your brain will start to feel more comfortable finding
and following a target with your eyes in multiple directions with more confidence and
precision.

This will help improve your:
- core strength
-BALANCE
- fatigue
- endurance
- pain

These drills are SUPER POWERFUL so please take your time to learn them, practice them with
patience, and commit to mastering them.

With small, short practice sessions throughout your day, you will SEE results.

Let's GO!

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

01/26/2026

Goblet Squat

I’m going teach you how to do an awesome squat called a GOBLET SQUAT.

The goblet squat is a beneficial exercise for my neurologic clients, as it improves squatting
mechanics by positioning weight favorably to align the core and hips, reducing stress on
the low back and knees.

The exercise engages both the anterior and posterior kinetic chains, promoting strength
and stability.

The goblet squat can be performed with various weights (kettlebell, dumbbell, or medicine
ball) and I recommended starting light and gradually increasing the weight as your motor
control improves.

I also recommend using a chair or box as a guide to help your brain feel secure during the
movement. This will improve movement quality and help it feel more doable.

As you do this movement, focus on the following:
1. Hold weight at chest and then squeeze your lat muscles (in your armpits).
2. Pull your abs in toward your spine to stabilize your spine.
3. Push your hips back and slowly lower your body toward your box or bench.
4. Pause at the bottom to allow your brain to find your glutes.
5. Stand up, push hips forward and lift your chest.

The goblet squat will not only get your legs stronger but improve your balance, core
strength, upper body strength, and muscular endurance.

I recommend doing 8 - 12 repetitions, 2-3 sets, focusing on slow, controlled movements to
enhance effectiveness and safety.

Let’s train on PURPOSE Gymmer!

*** If you would like to watch my MOVEMENT IS MEDICINE workshop I did at Weill Cornell MS
Center, TYPE “MOVEMENT” in the comments and I will DM you the link to the workshop.

01/22/2026

DIAGONAL VOR

Time to do some weird looking balance drills that will CHANGE YOUR LIFE.

We’re gonna do a balance drill called a VOR (vestibulo-ocular-reflex) and we’re gonna do them
diagonally.

These drills work on improving the function of your semi-circular canals – the fluid filled tubes
that tell your brain where it is in time and space.

As you get better at tipping your head forward, you BOOST YOUR CORE STRENGTH & FRONT
BALANCE.

As you get better at tipping your head back, you BOOST YOUR SPINAL STRENGTH & BACK
BALANCE.

Improving these brain skills can profoundly improve:
- Your balance
- Your pain levels
- Your core strength
- Your fall prevention

PLEASE: Go slow and only do 2-5 reps. Make sure you breathe. Eye drills are very metabolically
taxing and can fatigue you quickly.

NOTE: If you feel dizzy, nauseous, or shaky – SLOW DOWN, DO LESS REPS, REDUCE YOUR RANGE
OF MOTION. Then breathe, breathe, breathe to calm your brain down.

These are HIGHLY POTENT brain drills and super effective but it is common for them to be
intense when you first start.

You can do this!

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

01/22/2026

Let’s talk about something many people avoid in the neuro community…

Depression.

Living in a body that doesn’t work the way you want it to can feel like a prison.
Heavy. Confusing. Isolating.

It can steal opportunities, relationships, memories — even parts of your identity.

Friendships fade.

Relationships strain. Life moments get missed.

And over time, that can create a deep sadness and hopelessness that is not your fault.

I want you to hear this clearly:

You have done nothing wrong.
And you are not alone.

I know this because I’ve lived it too.

For years, neurological Lyme left me depressed, anxious, and overwhelmed.
There was a season — about nine years ago — where the darkness grew so heavy that even suicidal thoughts crept in.

Thoughts I never imagined I’d face.

But I’m still here.

And movement is part of the reason why.

When I began gently reconnecting with my body — just a few minutes a day — my brain slowly reawakened.
Movement helped stimulate dopamine, serotonin, and endorphins… the chemistry of hope.
It gave me a sense of empowerment and reminded me I still had some influence over my healing.

That said, I want to be very clear:

Clinical depression is serious and looks different for everyone.
Movement is not a cure, and I’m not suggesting it replaces therapy, medication, or professional care.
If you’re struggling, please seek support from a licensed medical or mental health professional.

Movement can simply be a supportive tool — something that works alongside other treatments.

And I’ve seen that combination make a real difference inside The MS Gym.

If you’re struggling right now, please know this:
Talking about depression is not weakness.
Reaching out matters.
And even the smallest step — a breath, a movement, a moment of connection — counts.

You don’t have to do this alone.

01/21/2026

CHAIR PELVIC TILTS

Pelvic tilting is a FUNDAMENTAL HIP MOVEMENT.

Sadly, when the human body sits for long periods of time, your hips get tight, your low back
stiffens, and your glutes get weak.

If you want to be able to move better in your chair or balance on your feet or walk with better
balance, you need to be able to move your pelvis forward and backwards.

Focus on using your hips and side abdominal muscles called your obliques to move your pelvis.

AVOID moving only from your lower back – this can cause pain.

Think about your hips as a full bucket of water. You want to pour water out the front of the
bucket and the back of your bucket.

As you tip forward – breathe OUT.
As you tip back – breathe IN.

Take this one slow, close your eyes if you need to feel the movement better, and work on this
move A LOT.

It will help you:
- Improve hip mobility
- Reduce low back and SI joint pain
- Improve walking patterns
- Increase hip flexor strength

Go get it!

01/21/2026

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01/20/2026

FINGER PEELS

If you want to reduce spasticity, pain, and lack of movement in your hand, you gotta move your
fingers one at a time.

More specifically, you must activate the joint receptors inside your finger joints.

One of the best ways to do this is to PEEL each finger then thumb down toward your palm and
then reverse the process into an open hand.

As your finger function improves, you may notice less stiffness, pain, and spasticity in not only
your fingers but your hand, wrist, and elbow as well.

We’ve even had some Gymmers experience better function in their FEET after practicing these
drills since your feet and hands are neurologically connected.

As you do this movement, pull each finger down super slowly, one at a time and then pull your
thumb across into a fist.

As you reverse the movement, pull each finger outward and tray and stretch the fingers as much
as possible.

Keep your breathing slow and steady.

This movement will help to reduce:
- Hand spasticity
- Finger and hand pain
- Wrist stiffness
- Upper arm spasticity
- Possibly foot drop

High five, let’s go!

01/19/2026

Today is MLK Jr day as we honor Dr. Martin Luther King Jr. — a man who stood for justice, dignity, and hope, even when the road was long, exhausting, and deeply unfair.

What made MLK so extraordinary wasn’t just his words, but his persistence. He knew real change wouldn’t happen overnight. There were setbacks. There was criticism. There was pain. And still, he kept going — guided by purpose, not ease.

In many ways, that mirrors what it’s like to live with a chronic condition.

Progress is rarely linear. Some days feel strong, others feel heavy. There are moments of frustration, grief, and fatigue — and yet, like Dr. King, you show up anyway. You keep advocating for yourself. You keep believing that your life still has meaning, impact, and possibility.

MLK reminded the world that the fight for a better future is worth enduring discomfort for — and that quiet courage, shown day after day, can change lives.

Today, we honor that spirit — in history, and in every person who keeps moving forward despite the odds

01/19/2026

HIP HIKES

Did you know that your entire body is driven by your spine AND hips?

It’s true, while most common literature states that you are driven forward by your glutes
and legs, that only happens when the muscles and fascial planes surrounding your spine
can communicate and drive the muscles of your hips and legs.

The problem with MS and other neurologic conditions is that due to movement being a
THREAT, your middle spine (area that creates motion in your body) becomes stiff, tight, and
immobile.

The result of this thoracic rigidity is a body that just shuffles along compensating its way
through life with disruptive and degenerative gait patterns that can lead to pain, injury, and
more symptoms.

Therefore, it is super super dooper important that we improve and maintain thoracic
mobility, spinal function, and kinetic motor control throughout your entire body.

This spinal coil exercise does just that.

When you pull your hip and shoulder closer together using your lat, quadratus lumborum,
and obliques, you store kinetic energy.

When you then pull your body to the opposite side, you release that stored kinetic/elastic
energy and train your brain to activate the WALKING CENTERS of your brain.

It’s a powerful and kinda fun exercise.
So put on some groovy tunes and rock side to side to the music!

This exercise will improve:
- Balance
- Coordination
- Walking strength
- Core strength
- Leg drive
- Spinal pain

This is a good one!

If you want to learn more about how to use movement to retrain your brain and heal your
body type MOVEMENT in the comments below for my latest educational workshop.

01/16/2026

MONSTER WALKS

Are you a monster?

If you said yes, let’s go.

If you said no, you this drill will help you become a beast.

They are called banded monster walks, and they are super powerful for building hip, leg,
and walking strength.

Place a band around your thighs. Get your feet hip width apart.

Take a step – push out on the bands – Pause.
Take another step – push out on the bands – pause.

Continue with that pattern as you practice this drill.

Think about keeping tension in your glutes.
Think about driving your legs forward.
Think about keeping your core nice and solid the whole time.

This drills will improve:
- Hip strength
- Leg strength
- Core strength
- Walking balance

Be a monster…. Rarrrrr!

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

01/15/2026

TOP 5 VISUAL DRILLS

These are five powerful eye drills that will help you:
1. Improve strength.
2. Increase mobility.
3. Improve balance.
4. Improve coordination.
5. Reduce pain.
6. Reduce fatigue.
7. Reduce spasticity.

SMOOTH PURSUITS
1. Sit or stand with a solid base of support. Pull your shoulder blades down, abs in.
2. Hold a pencil, pen, or your thumb out in front of you, pick a letter or crease on your
thumb and stare at it.
3. Slowly move your arm to the right and track the object with your eyes (don’t move
your head) – pause.
4. Slowly move your arm to the left and track object with eyes.
5. Maintain a slow and steady breathing pattern.
6. Repeat this 10-20 times.

UP & DOWNS
1. Sit or stand with a solid base of support. Pull your shoulder blades down, abs in.
2. Hold a pencil, pen, or your thumb out in front of you, pick a letter or crease on your
thumb and stare at it.
3. Slowly move your arm upward and track the object with your eyes (don’t move your
head, eyes only) – pause.
4. Slowly move your arm downward and track object with eyes.
5. Maintain a slow and steady breathing pattern.
6. Repeat this 10-20 times.

PENCIL PUSH UPS
1. Sit or stand with a solid base of support. Pull your shoulder blades down, abs in.
2. Hold a pencil, pen, or your thumb out in front of you, pick a letter or crease on your
thumb and stare at it.
3. Slowly bring the pen in toward the bridge of your nose – BREATHE OUT
4. Stop the movement once your eyes start to see double – pause.
5. Slowly move the pen away from your face and track object with eyes.
6. Maintain a slow and steady breathing pattern.
7. Repeat this 2-10 times.

SACCADES
1. Sit or stand with a solid base of support. Pull your shoulder blades down, abs in.
2. Hold two pens or put up both thumbs.
3. Quickly jump your eyes to the right pen
4. Quickly jump your eyes to the left pen.
5. Maintain a slow and steady breathing pattern.
6. Repeat this 10-20 times.

EYE CIRCLES
1. Sit or stand with a solid base of support. Pull your shoulder blades down, abs in.
2. Hold a pen in one hand half an arms length away from your face.
3. Slowly move your pen in a large circle.
4. Track the pen with your eyes only.
5. Perform 2-3 eye circles in each direction.

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

The MS GYM

01/27/2026

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