You know that thing you keep putting off because you're too busy, work is hectic, kids activities are a priority... figure it out and make it happen!

What is truly important to you? 🤩

What makes you HAPPIEST? 🥰

Do that thing! 🥳

Two weeks ago, I went snowboarding for the FIRST TIME SINCE I BECAME A MOTHER! 🏂

I got pregnant in 2015... so it’s been a minute 🤭

I originally stumbled upon snowboarding at 27 when I stopped competing in figure competitions and felt really LOST. I had hit my rock bottom, quit my training job at the time, and was contemplating leaving the fitness industry all together. My mental health was at an all-time low.

Snowboarding allowed me to “be in my body” instead of staring at myself in a mirror. It got me outside in nature, which I learned makes me the happiest. That winter I bought a board on Craigslist and pretty much ventured out to every major mountain within driving distance.

Although becoming a mother was the best thing that ever happened to me, it has not been without sacrifices and challenges. Julia is now 7 and Eva is 5. I finally feel like I have the space to “find myself again” and it’s WEIRD AF to be honest.

My dad retired this year after being a music teacher for 40 years. His mother passed away in January and he had been asking me if I wanted to meet up to snowboard like we used to do.

My gut was like, "Stacey, you have to go! Everything else can wait." And I'm so glad I did! 💛

Me and PA DUKES had an awesome time together and MY BODY FELT FUCKING AMAZING. The week after, we took Julia and it was 3 generations and SO MUCH FUN!

I know I am always saying things like this but hear me out. I would always LOVE to snowboard because I could actually FEEL my left glute. Something about my foot being locked into a boot allowed me to access internal rotation from the ground up. It’s a sensation I could never replicate IRL because I was so turned out (from my foot to my tibia to my femur all the way up to my hip) on my left side.

These last 5 years I have dug SOOO DEEEP into the tension I was holding in my pelvic floor, working on getting my feet to move better (pronation + supination), my ability to rotate at the pelvis and ribcage, co-contractions, and isometrics...

And WOW does all that work pay off for snowboarding. It turns out that snowboarding is just one huge co-contraction 🤯🤯🤯

You know when you're on the lift and young kids just let the board dangle off the strapped-in side? Doing that would make me cringe because my tibia (lower leg) + foot and whole left side were just so externally rotated (turned out) it felt like my knee was going to snap off. I COULD DO THAT THIS TIME.

What I am trying to say is that it was gratifying to see the fruits of all my hard work come full circle. AND IT CAN FOR YOU TOO!

If you want to feel STRONG and capable in your winter sports (and beyond!) here are 3 exercises that will help you get there!

Tight ass release

I hold an unpopular opinion: Your lower back pain is a result of a tight pelvic floor and glutes that can’t lengthen. The tension that we (sometimes unknowingly) hold in our glutes and pelvic floor can leave us in pain and with no rear end aka MOM BUTT 🥞

If you’re someone who has a TON of external hip rotation, you don't need more pigeon pose 🐦🙅‍♀️

Whether you sit all day, are an athlete, a mother, an avid lifter, or someone simply looking to have a higher and tighter backside, we must lengthen in order to contract 🍑

​This drill could help you create the foundation necessary to get your glutes in the position to fire optimally or at least get rid of that tweaky SI pain 🤩

​

Tibial internal rotation

Week after week I see women whose knee pain holds them back from progressing their strength training, especially when running or jumping. As always there are many possibilities but oftentimes I see this as a combination of a tight 🍑 and a foot that doesn’t move well. If our lower leg bone (tibia) is rotating OUT as the knee moves forward this can surely mess with the mechanics up and down the chain!

Bringing awareness to the feet, opening up the back of the pelvis and sequencing our strength training warmups makes a HUGE difference in our ability to FEEL lunges, split squats, and step ups in the right muscles AND be able to progress in weight and difficulty! Check it out.

Learn how to hinge properly with these cues

If you have ever lifted weights without a proper hinge, you may feel that ish in your low back 😫 Or maybe you sit at a desk all day or find yourself leaning into one hip. This simple drill help you relieve that tension.

You don’t need to get on the ground, and no equipment is needed!

1. Begin in the kickstand position, with your left foot forward and your right toes aligned with your heel. A lot of times people kickstand too long and too wide, so get into a narrow stance.
2. Focus on the weight in your heel on the left foot and visualize your knee moving forward, aligned with your shoelaces. Keep your weight on the INSIDE EDGE of the heel.
3. Imagine your hand as a sword and place it in your left pocket. Simultaneously, move your right hand to your left pocket, and your left hand to your left butt cheek.
4. Inhale deeply while keeping your inside + outside heel weighted and your knee forward over those imaginary shoe laces.
5. As you exhale, press your left butt into your left hand. Feel your big toe, your pinky toe, and your heel pressing into the ground. Do not let your heel come up off the ground.

Keep pushing your butt into your left hand with each breath, and keep lengthening through the crown of your head. GET LONG! Your weight should be entirely on your left leg.

When you push up, focus on pushing THROUGH the ground with both your big toe mound and pinkie toe mound.

SLOW the F DOWN and breathe 🍑🔥🍑🔥

​
🏋️‍♀️ In-person training in Andover

I have some openings available for in-person Small Group Training at my home studio in Andover, MA. Sessions are 3-5 people, 1 hour long, and individualized based on your unique needs. If you live in the area and are interested, reply to this email (or forward this onto a friend or loved one that could use my help).

XOXO
Stacey

Ready to work with me?