Annie Moler Annie, it’s so nice to meet you! If you haven’t yet, please take a look at our Getting Started section. I’ve linked to a specific vid in there that will help you comfortably and confidently get started with creating a plan with zero feeling of overwhelm.

I also encourage you to have a look at the 12 Minutes Or Less, section, as those are the quickest vids to begin getting in more movement without feeling like you have to carve out a chunk of time. And remember, I’m always around so you can post your questions in the community, or DM me privately for a chat.

Annie Moler Annie, you are so darn cutesy! ☺️

Kim Williams I will put together a mini workout of those exercises so you have that resource to use here. ❤️

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.

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.

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

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!

Hey Tierney. I made a quick video to answer your question.