Stretch and Vibe LLC, 4624 Cypress Street Suite 4, West Monroe, LA (2026)

02/21/2026

You said you want your flexibility back… but you can’t make it to class.
You don’t have yoga blocks.
You don’t have straps.
You don’t have equipment at home.

Good news: you don’t need it.

In this standing wall split tutorial, I’m showing you how to build flexibility using what you already have in your house.

When the video opens, I demonstrate:
✔️ Standing split with hands flat on the floor
✔️ Using two yoga blocks
✔️ Using two regular books
✔️ Using a case of water
✔️ Using a stool

Same stretch.
Different starting points.

Start where you are. Your journey doesn’t have to look like mine or anyone else’s. Flexibility is built over time through consistency, patience, and progress, not perfection.

Sometimes you have to use what you have to get where you’re trying to go.

Safety Note:
Place your stool, books, or water case securely against the wall before beginning so it doesn’t slide while you’re hinging forward. If you have knee or hamstring injuries, begin gently and consult your physician before attempting deeper stretches.

02/21/2026

House of Roses: Galentine’s Pilates Party 🌹

Tonight was never meant to be just another workout.

It was a reminder that womanhood isn’t one look, beauty isn’t one size, and growth doesn’t follow one timeline. Every woman who walked into that room carried her own season , some blooming, some resting, some rebuilding, some pushing through what felt like concrete in their lives.

Just like roses, no two of us grow the same.
No two of us bloom at the same time.
And sometimes growth looks like being pruned before you ever see petals again.

But growth is still happening.

Tonight wasn’t about being dressed up or showing up polished. It was about coming as you are, bare face, curves, softness, strength, laughter, nerves, and all…but still recognizing that you are worthy of feeling beautiful in your own skin.

We began with a gentle warm-up to ease into the moment, followed by 35 minutes of slow, controlled Pilates movement grounded in breath and intention. Afterward, we took time to dance, laugh, and simply enjoy being present with one another.

And in between all of that, something shifted.

The energy in the room was welcoming, safe, and free of comparison, just women meeting other women exactly where they were. An hour of intentional movement, connection, and joy… and then we poured back into our lives hopefully remembering that even in seasons that feel heavy or buried under pressure, roses still grow through concrete.

And so do you. 🌹

02/21/2026

Take a moment to pour back into yourself first.

Start your morning with intentional movement, deep stretch, and steady breath designed to help your body release tension from a full week of teaching, commuting, working, training, and constantly showing up for everyone else.

🧘🏾‍♀️ Rise & Reset: Heated Stretch + Mobility
🕖 7:00 AM — wake the body gently, improve mobility, and regulate your nervous system without high intensity.

🔥 Hot Yoga
🕗 8:00 AM — build strength, increase flexibility, and sweat out the stress your muscles have been holding all week.

If you’ve spent the week in motion, on your feet, in your car between Monroe and Shreveport, in the classroom, or handling business… this is your time to slow down and receive.

All levels are welcome. Bring your mat, your water, and come as you are.

Reserve your spot now:
🌐 stretchandvibe.com/book-a-class

Fill your cup first so you can keep showing up strong. 💛

02/20/2026

TONIGHT 🌹

The House of Roses is officially SOLD OUT… and if you secured your spot, this is your reminder:

Ladies, it’s our night.

Come dressed in your reds, your pinks, your softness, your strength… whatever season you’re blooming in right now. Tonight is about movement, music, laughter, and being surrounded by women who understand the power of pouring back into themselves.

We’re not just pulling up to work out
We’re pulling up to connect
To release
To celebrate
And yes… to cut up a little real bad 💋

🕢 7:20 PM
📍 Stretch & Vibe (Inside Pure Drip Wellness Lounge)

Bring your energy.

See you in the House 🌹

02/20/2026

Tomorrow is Self-Care Saturday

Before the emails.
Before the errands.
Before the responsibilities.
Before you start showing up for everybody else…

Show up for YOU first.

Tomorrow morning is your reminder that you can’t pour from an empty cup, so let’s take time to refill it with intentional movement, deep stretches, and breath that brings you back to yourself.

🧘🏾‍♀️ Rise & Reset: Heated Stretch + Mobility
🕖 7:00 AM — gently wake the body, improve range of motion, and calm your nervous system without intensity.

🔥 Hot Yoga
🕗 8:00 AM — release the stress of the week, build strength, improve flexibility, and sweat out what you’ve been holding onto.

After a long week of teaching, commuting, working, and giving… this is your space to receive.

All levels welcome. Just bring your mat, water, and your energy.

Reserve your spot now:
🌐 stretchandvibe.com/book-a-class

Let’s fill up our own cup first. 💛

02/20/2026

If your hips feel tight after sitting at a desk, commuting back and forth to work, or being on your feet all day, this gentle chair assisted hip opener is a great way to release tension without forcing your body onto the floor.

Start by sitting in a wide legged position in a sturdy chair to allow your hips to begin opening naturally. Take a few shoulder rolls and only perform neck rolls if that movement is safe and healthy for your body.

From there, hinge forward into a seated fold and place your palms on the floor for support. Slowly lift one knee and guide your shin onto the seat of the chair. Allow your shin and foot to rest comfortably as you transition into a modified lizard hip opener using the chair for elevation and stability.

This variation reduces pressure on the wrists, hips, and hamstrings while still allowing you to work on mobility, balance, and hip flexibility at your own pace.

For safety, make sure your chair is placed firmly against a wall before hinging forward or lifting your leg into position so it does not shift or slide during the stretch.

If you have knee sensitivity or a history of knee injury, try this stretch on the floor first to see how your joint responds before progressing to the chair. If it feels comfortable and supported, you may move to the chair variation. Be sure to cushion the seat with pillows or folded blankets to reduce pressure on the knee and provide additional support.

Move slowly, breathe deeply, and honor your current range of motion. Flexibility is built over time, not forced in a single stretch.

02/19/2026

Lately I realized I’ve been moving in survival mode for so long…
that stillness started to feel like laziness.

When your body is constantly in motion, commuting, teaching, marketing, creating, training, problem-solving, your nervous system can get stuck in a chronic “on” position.

And just like your muscles can become tight from overuse…
your mind can become tight from overthinking.

That’s how burnout sneaks in quietly.
Not as weakness, but as conditioning.

Tonight I had to unplug from the noise…
to finally hear what my body has been trying to say for weeks.

Stretching isn’t always about flexibility.
Sometimes it’s how we interrupt the stress cycle…
how we shift out of fight-or-flight…
and back into rest, recovery, and regulation.

Stillness is not quitting.
Rest is not falling behind.

Sometimes the most productive thing you can do
is pause long enough to come back to yourself.

02/18/2026

Not everyone can walk their hands all the way into the wall with their leg fully extended, and that’s okay.

If your hips, hamstrings, or low back aren’t ready to support your bodyweight in a full wall split yet, this chair-assisted version gives you support while you build strength, balance, and flexibility over time.

Try this beginner setup:

1️⃣ Place a sturdy chair about 1–2 feet away from the wall
2️⃣ Slide one foot up the wall slowly
3️⃣ Keep space between your hips and the wall if needed
4️⃣ Press your hands into the chair instead of the floor
5️⃣ Engage your core to stabilize your spine
6️⃣ Breathe and allow your hips to gradually open

As your strength and mobility improve, you can begin walking your body closer to the wall and eventually transition your hands from the chair to the floor.

Progress isn’t about forcing the pose, it’s about preparing the body for it.

⚠️ Disclaimer

Move with control and only within your current range of motion. Avoid bouncing or forcing depth into the stretch. Stop immediately if you feel sharp pain in the hips, hamstrings, or lower back.

02/18/2026

WELLNESS WEDNESDAY IS HERE 🧘🏾‍♀️🔥

Your body has been working for you since the moment you woke up this morning…
sitting in traffic, standing at work, lifting, typing, teaching, walking, commuting, stabilizing you through every movement whether you noticed it or not.

Tonight at Stretch and Vibe LLC, we train what supports you… then we release what’s been holding tension.

🔥 6:45 PM – Hot Pilates: Sculpt & Drip
Tonight’s focus: Core Burners
Your core is responsible for posture, balance, injury prevention, and even your running performance. We’re strengthening the deep muscles that protect your lower back and support your everyday movement.

🍯 7:30 PM – R&B Slow Flow
Tonight’s focus: Hips Like Honey
We’ll be opening the hip flexors, decompressing the lower back, and releasing lower body tension from sitting, standing, and stress. When your hips move better, your entire body moves smoother.

Beginner-friendly.
Modifications always given.
Come reset your nervous system and leave feeling stronger + looser than you came.

📍 In-Person with Stretch & Vibe
🔗 Book your mat: stretchandvibe.com/book-a-class

02/18/2026

Your hips have been working for you all day… and all night.

While you sleep, you might be twisted in positions you don’t even realize.
All day, your hips stabilize you while you sit, stand, lift, walk, commute, and carry stress.

So when you wake up stiff… popping… snapping…
that’s your hips asking for movement.

I call this Hips Like Honey, because when your hip flexors are open, your movement becomes smoother, softer, and less restricted.

Dim the lights.
Put on your favorite slow R&B.
Grab a chair.

This 49 seconds was 10 minutes in real time…
so take your time, move with your breath, and stretch with me. 🍯

02/18/2026

WELLNESS WEDNESDAY with Stretch and Vibe LLC🧘🏾‍♀️

Tomorrow night we’re training your foundation… then we’re releasing what it’s been holding.

After a full day of commuting, teaching, lifting, typing, caregiving, and carrying stress in your body, your core and your hips have been working overtime just to keep you upright.

Let’s take care of them on purpose.

🔥 6:45 PM – Hot Pilates: Sculpt & Drip
Theme: A Stronger Core
Build deep core strength to support your posture, protect your lower back, improve balance, and even boost your running performance.

🍯 7:30 PM – R&B Slow Flow
Theme: Hips Like Honey
Slow, intentional hip openers + breathwork to release tension from sitting, stress, and tight hip flexors.

✔️ Beginner-Friendly
✔️ Modifications Always Given
✔️ Mental + Physical Reset
✔️ $15 Per Class

Come strengthen what supports you… and stretch what’s been stuck.

📍 In-Person at Stretch & Vibe
🔗 Book now: stretchandvibe.com/book-a-class

02/17/2026

If you’ve been sitting in the car commuting to and from work…
On your feet all day using your arms, hands, and back…
Then back in the car heading home to handle responsibilities…

Your muscles are already holding tension.

Tight lower back?
Stiff hips?
That mentally drained feeling by 6 PM?

That’s your nervous system asking for release.

🔥 Tonight at 6:45 PM — Hot Pilates: Sculpt & Drip

This heated, mat-based class helps you move stress out of the body through controlled Pilates movements that:
✔️ strengthen your core
✔️ improve mobility
✔️ increase circulation
✔️ release built-up tension

Beginner-friendly with modifications offered the entire class.

⏱ 45 Minutes
💲 $15
📍 Stretch and Vibe LLC
🕕 6:45

https://stretchandvibe.com/

Stretch and Vibe LLC

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