Josie Liz

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Mar 12 at 12:14 PM

Hi Kim. I’m sorry your going through this. I had several bulges in my cervical region that was very painful, so I can relate.

Since you’re recovering, ease back in with core stability exercises like pelvic tilts, bird dogs, and glute bridges. Focus on spinal decompression (cat-cow, child’s pose) and avoid heavy spine-loading moves like deep squats or deadlifts. When ready, strengthen with hip thrusts, step-ups, and seated band rows.

Listen to your body and go slow. Test out some of those moves in a VERY gentle way. It’s better to go slow than have an undue setback. That, combined with a decompression focus helped me recover.

Do you by chance have a doorway pull-up bar? I hang on mine daily for mid and low back decompression. 10-15 seconds.

Mar 10 at 08:52 PM

Hey Ms.T! My daughter is doing well. Thank you for asking! 🤗

For lemon water, go with a ratio based on taste AND how it feels on your stomach. Sometimes too much acidity can cause a stomachache so modify as necessary. Be sure to use a straw- that’s very important to protect your teeth’s enamel. They say using warm water is better but I can down it easier when it’s cold, so that’s up you. Some also add honey but I prefer to not have the added sugar, especially since I tend to drink lemon water on an empty stomach.

Mar 10 at 07:21 PM

Jen, your motivation and enthusiasm is a whole vibe!!! 

Mar 05 at 11:39 AM

Don't get anything from the bread aisle. The fresh bakery department is best. I usually do the multigrain sourdough from Wegman's bakery. The family is even getting on board!

Feb 28 at 12:35 PM

Hi Ms. T. Take a look at this workout, focused on strengthening the muscles that support the knees. If you don’t have time for a full workout, throw in some of these exercises throughout the day. Your exercise form is also very important, as well as daily stretching. Also take collagen if you can. In the video, feel free to go at a slower pace for the exercises if you prefer.

20:41

Easy On The Knees Leg Workout

Gentle exercises to combat achy knees, build strength and...

Feb 27 at 09:03 PM

You know it, Eunice! Let's go bayyybeeeee!!! 🔥

Feb 27 at 12:31 PM

Carmon, you've already set yourself up for success -your mindset on jumping in is perfect. Start small and build! 

Feb 27 at 12:28 PM

Heck yeah, Lea!! I swear I can feel your energy through the screen! #yourtimetoshine 🔥😍

Feb 26 at 07:08 PM

You got it, Ms. T!