movewitheva

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movewitheva

Strength & Nutrition Coach with nearly a decade of experience helping people move better, feel stronger, and train smarter.

MSc in Strength, Conditioning & Rehab, with certifications in Personal Training, Nutrition, Sports Massage, Pilates & Yoga.

05/11/2025

19/08/2025

We did it! 🥹🙏🏼

15/04/2025

Most of our jobs are sedentary, and this is leading to tightness in the hips, achy lower back and neck (that causes headaches) 🫠

Here is a mobility routine you can do at the desk while seated:

1. Shoulder Flexion 5-8 reps
2. Seated Cat-Cow (or as I like to call it Angry & Happy Cat) 3-8 reps
3. Scapula CARs 5-8 reps
4. Thoracic Rotations 5-8 reps
5. Spinal Twist 4-6 reps
6. Shoulder CARs 5-8 reps
7. Spine Lateral Bends 4-6 reps
8. Figure 4 Hip Hinge 5-8 reps
9. Hip Flexion Drives 5-8 reps
10. Low Back Stretch 30 seconds

Only work in pain-free ranges of motion. Some discomfort is completely normal, but avoid the ranges where you feel pinching, twinging or sharp pain.

Make sure you move slowly and controlled, using some internal tension throughout.

You can do this routine any time of the day and every day. Ideally would recommend spreading out the sets across the day, so you can stay mobile and relaxed throughout the day.

Save this and make sure to use it! 🫶🏼
Any questions regarding this, you can always reach out to me 😉

08/04/2025

Not all ‘protein foods’ are created equal. Peanut butter really saddened me… 🥲
Read labels, pay attention, and base your meals on foods where protein is the main ingredient, not just a side note.

Save this for your next grocery shop and share with someone who thinks peanut butter is a protein source!

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https://www.pharosfitness.com/

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