Nicole Brazzale

You’re not “starting over” after a break (no matter how long the break was), you’re continuing on. It might feel like you’re starting from scratch, but you have so much more wisdom and knowledge about yourself and your body now.

So here’s where I’m at - I’ve been spending more time on the couch than moving my body (for almost 6 years now). I’ve “restarted” so many times over the years, I’ve fallen “off the wagon” more times than I can count.

But who fu***ng cares?

I’m ready to take control where I can in my life, and right now that looks like incorporating movement back into my routine.

Today is another chance and I’m taking it. Day 1 of taking back control (where I can as a chronic baddie) is underway.

Want to join me?

Officially introducing my new 4-Week Movement Foundation Series.

During our four weeks together you can expect to:

Develop an awareness around muscle engagement and learn how to safely engage those muscles during daily tasks (hopefully lessening pain and building strength without extra exertion)

Learn how to listen to your body’s signals (without judgement!) for when it is safe to push or to take a pause

Learn how to safely and effectively perform foundational movement patterns that you use in your daily life (getting off the toilet = squats, putting things away in upper cabinets = overhead press, getting up off the floor = lunge, etc)

Learn how to incorporate mobility exercises without ever leaving the couch

Build resilience through movement that feels good while still being slightly challenging

Join now for $44! Registration limited 💪❤️

If there’s one exercise that’ll make you feel strong and capable, it has to be deadlifts.

Not only are they super functional for practicing picking things up from the floor, they’re also super freaking fun. They can be a little tricky to learn, but nothing beats the feeling of witnessing someone master them and lift fu***ng heavy!

Even if you’re not in a place of even thinking about lifting heavy, deadlifts, or the hip hinge, is an incredibly beneficial movement to practice. We can do hinge variations from the bed/couch/floor/chair, making it accessible for most. The hinge strengthens the glutes, hamstring, back, and core - which can help with a plethora of daily tasks (like getting off the couch or picking things up from the floor).

Follow along for more content as we break down the hip hinge and make it work for you!

I used to spend hours in the kitchen meal prepping every Sunday. I’m talking 4 hours sometimes, and by the end of it I would be in so much pain I’d need to lay on my heating pad for the rest of the day.

That was my normal. I needed to meal prep, I was working 40hrs a week as a personal trainer, some days seeing 8 clients back to back. If I didn’t have food ready, I didn’t eat. So I suffered through the pain because that was the only option I thought I had.

Every time I’m working in the kitchen I need to take stretch breaks; washing dishes, cooking dinner, meal prepping… the positioning aggravates my pain like nothing else. So I utilize what’s around me to try and alleviate/move through the pain.

Some of my fave stretches include:

The counter stretch. Place your hands on the counter, you can hold on to the edge if you like. Sit your hips/butt back and down, almost like you’re reaching back to sit in a chair. Let your arms straighten out and feel the stretch throughout your entire back. Play around with your positioning to find what feels best.

Standing figure 4 stretch:

Cross your ankle over your knee (or shin if that’s more accessible), hold onto the counter as you sit your hips back and down, feeling the stretch through your butt/lower back.

Cat cow:

Place your hands on the counter and move through cat/cow. Breathe into the movement.

If this is helpful be sure to hit that follow button ❤️

Join me for a quick hip mobility that you can do from the couch or bed!

Do each movement as many times as feels good (you don’t even need to do these in order, feel free to incorporate them throughout your day as needed).

1. Pelvic tilts. I like to place my hands on my hips as I tilt them open (arching the back) and tilt them close (pressing the back into whatever surface you’re on).

2. Gentle hip openers. Bring your ankle over your knee and as you exhale, lower that knee towards the floor, inhaling as you bring it back to starting position. Repeat on both sides.

3. Knee hugs. Bring your knees towards your chest (holding onto your legs wherever is comfortable) and slowly rock back and forth and side to side, gently massaging your lower back.

4. Alternating knee to chest. Straighten out one leg as you hug the other knee towards your chest, repeat on each side.

5. Crossing your ankle over your knee again, drop your foot towards the floor (you can hold onto that ankle to deepen the stretch), and extend the other arm overhead. Take some deep breaths here, breathing into your rib cage and hip. Repeat on the other side. You can hold this for 10+ seconds on each side.

Repeat these as often as you need!

If this was helpful or informative, click that follow button for more videos like this! I’m on a mission to help the Spoonie community incorporate movement in ways that feel good ❤️

Spoonie Strength: Core Breathing

To start off this series I thought it fitting to start off with core activation, engagement, and breathing.

Why should you strengthen your core?
1) having a strong core might help relieve lower back pain
2) having a strong core can make daily tasks (like getting out of bed) easier

To start, find somewhere comfortable. I like to sit or lay down, but wherever you’re comfortable is great!

Inhale and allow your belly to relax and expand.
Exhale and notice how your core muscles naturally engage as you push the air out.
Lift the pelvic floor like you’re holding in a p*e.
Imagine pulling your hip bones together.
Push the air out with your diaphragm.

Repeat this as often as you like. You can do a couple breaths in a row, or just randomly throughout the day- find what works for you!

And if something doesn’t feel right, drop a comment below or send me a DM and let’s figure it out together- that’s what I’m here for!

Alright, amazing job today 💪