Happy Friday, friends!

Somehow this is the first newsletter of 2024!! It's been a full month already and we're not even halfway through January. I've been so enjoying being back in the in-person group class setting, and my clients are making phenomenal progress. Over the course of this 9-week program, we've been talking all about strategies for managing pelvic floor symptoms, getting stronger, and learning brand new movements. A theme that runs through this class, as well as all my offerings is self trust. For a lot of us, we need to build back trust in our bodies, and our bodies need to know that we trust them to heal and move how they were designed. Without trust, we won't heal and improve. 💛

Today's email is a mini case study of one of my real clients who I met years ago, and can't wait to share this with you. She has become a dear friend, and has given me permission to share this story of how she restored her trust in her own body. Here's a photo of her doggo who's too cute to not include in this email.

At the bottom of the email, I'm including all my current classes and events that are happening - like the Community Health Fair in Anchorage tomorrow!! Scroll to the bottom of the email to sign up for classes and mark your calendars!

Mini Case Study:

My client Liane came to me back in 2019. She walked in using a cane, a hard-sided knee brace, and could hardly put her full weight on one leg. She had just gone through stem cell treatment for knee pain. She was so frustrated because she just wanted to walk normally again, and be out of pain. Her doctors told her she needed two knee replacements. (Spoiler alert, she didn't. 😎)

Some things we saw in her initial session:

• very imbalanced gait (limping due to pain with putting weight on knee that had stem cell treatment)
• toe turn out on both sides
• crossing the midline with arms when walking or uneven arm swing due to using a cane
• non-optimal weight shifting when walking, allowing for mid back to compensate for the uneven gait
• ribs thrusted up
• inability to deep squat
• avoidance of getting on the floor
• fear of certain movements because of pain
• some pelvic floor symptoms with certain movements like rolling on the ground
• lack of hip extension (when your leg goes behind you while walking, you want a slight stretch of the front of the hip and to roll off the big toe fully), which leads to inactivity of the glutes, which leads to less support of lower back, which leads to initiation of the forward leg swing by the hip flexor in a overcompensatory way. I know this sounds like a complex concept, but essentially if we don't roll off our big toes properly, it leads to a host of other compensatory patterns up through the rest of the body. One of the biggest issues is quad dominance, essentially using the quads for every single movement because of the hip flexors taking over...and the back side of the body - hamstrings, calves, glutes - not turning on and supporting the body when and how they should. Clear as mud? Maybe sign up for my foot class later this month and come practice for yourself 😉

Here's a snapshot of my approach:

• she started with recumbent biking, which is what she was doing when I met her for the first time. But something interesting we noticed is that every time she went on the bike or did other exercises, she wanted to take her shoes off. Sounds suspiciously like our bodies tell us what they need, no? 😊
• we worked on body awareness and gait mechanics, talking about how the big toe is the king of gait, and if we're wearing shoes with a toe lift and positive heel, they interrupt the natural gait patterns
• we worked on releasing the piriformis (notorious for being tight and pulling the legs into external rotation), and strengthening the gluteus medius, which helps with balancing out the hips and keeping them more parallel when walking, so she could roll off her big toe and not skip it by turning the feet out and rolling off the side of the foot
• we added in glute activation exercises, and practiced releasing the hip flexors so her brain could connect hip extension as a good thing and not be hindered
• we talked about pelvic floor strategies, worked on breathing and retraining the pelvic floor and deep core
• you'd better believe we worked on squats, deadlifts, crawling, getting down and up off the ground, rotation exercises, and eventually the STAIR CLIMBER, rower, and treadmill
• she transitioned to barefoot shoes pretty early on in our time together!!
• we worked on balance beam play/drills
• we worked on her deep squat mobility, which includes ankles, knees, hips and mid back
• she slowly increased her weights in all the main lifts: rows, chest press, squats, deadlifts, lunges, and anything else I threw at her.

Results:

• she freaking ditched her cane and knee brace, and can walk well without pain!!! 🔥👏
• she can more easily get up and down off the ground without pain
• she has fewer episodes of debilitating pain that takes her away from life and daily activities
• she walks with a more aligned gait
• she has strong feet, ankles, knees, and hips
• she has improved her pelvic floor symptoms!
• she pushes herself in exercise, and has gotten so much stronger (she's no longer fearful of certain movements because of pain)
• she is just as much of a minimal/barefoot shoe advocate as I am, which makes me very happy.
• she can walk up and down the steep ramp that leads to the harbor when she's in her favorite little fishing village for the summer
• she can step on and off a boat no problem
• she can pull and push heavy loads pounds) (100s of while going up and down that ramp
• she can walk her cute dog and kicksled in the winter
• she can walk in the woods to gather and pick mushrooms - one of her main goals that she expressed when she started working with me!

These results are all things that Liane didn't know if she would be able to do again, post knee procedure. It makes me cry when I think about how far she's come and how much more confident, strong, and capable she is now compared to when I met her four years ago. 🥲 It's been incredible to witness her transformation, and to be part of what has empowered her to move well.

I share this, because it's hard sometimes to tell people what I do. Yes I'm a personal trainer, but there's a lot more nuance that goes into what I do and how I work with my sweet clients. Most of all, I help women reconnect with their bodies, empowering them to feel in control and hopeful again, by giving them tools to overcome leaking, prolapse, diastasis, foot pain, and other common issues so they feel strong and can enjoy movement again.

Okay friends, if you stuck with me or just scrolled to the bottom, here's the lowdown on what's happening in the next few weeks:

• TOMORROW: Community Health Fair at AK Live Well in Anchorage. I'll have a booth there, along with some other amazing wellness advocates. Come say hey anytime from 10-4!
• January 27th at 10-11am: Foot Workshop at CrossFit Salty North in Wasilla! This is free for CFSN members, and just $10 for non-members! Sign up here if you're not a member, sign up on the SugarWOD app if you are a member.
• January 27th at 4-5pm: Pelvic Floor - Foot Connection workshop at The Wellness Lounge in Anchorage! For my Anchorage friends who don't want to drive to the valley. 👣 This class is currently full, but you can join the waitlist! And stay tuned for more classes in the coming months.
• February 20th - April 18th: Women's Group Class at CrossFit Salty North in Wasilla. I'm running two concurrent series, so pick the cohort that works best for your schedule! 4:30pm or 7pm. The flier is down below, and payment plans are available when you go to book! There are currently 6 spots open in each section.
• Coming soon - a women's group class in Anchorage!! I will send details as soon as we have a signup link!

I can't wait to work with you! Please reply to this email with any questions!

Warmly,

Natalie