Make A Move

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Canada
Port Perry, ON
Make A Move

A Certified Exercise Physiologist providing low-impact movement for all stages!

Local in Port Perry/Durham & virtual classes from home!
• Low-impact group fitness & dance classes
• Personal, partner & small group training

10/30/2026

Can dancing actually save your brain and your bones? 🧠🦴💃
As an exercise physiologist AND growing up as a competitive dancer & teacher, my answer is a resounding YES!
When you learn new dance patterns to music, you are forcing your brain to create new neural pathways—a powerful shield against cognitive decline and Alzheimer’s disease.
At the same time, that gentle, rhythmic footwork creates just enough healthy impact to stimulate osteoblasts (the cells that build new bone density)🦴💪🏼
You don’t need to jump, and you don’t need to twist. You just need to move!
👉 Ready for more?
1️⃣ Head to the link in my bio to access my library of FREE full-length YouTube workouts designed specifically for beginners, older adults, and joint safety.
2️⃣ Follow me for when I announce an exciting new way to move with me!!✨👏🏻

10/29/2026

Lunges destroying your knees and your balance? Try this instead! ❌⚖️
Traditional forward lunges can feel like absolute torture on your lower body. Stepping forward forces a massive amount of sudden decelerating pressure directly onto your front kneecap, and if your balance feels a bit shaky, it can feel downright unsafe.
The fix? The Assisted Step-Back Lunge. 🔄
By placing one hand on a wall or a sturdy chair, you instantly remove the fear of tipping over. When you step backward instead of forward, you change the physics of the movement. Your weight naturally shifts into your hips and glutes, protecting the patellar tendon from harsh straining.
Plus, you don’t have to go deep! A small, controlled step-back is incredibly effective for building stability.
👇 Tell me in the comments: Have you tried stepping backward instead of forward? Did your knees prefer this version?
✨ For more practical, joint-conscious movement that leaves you feeling energized instead of broken down, click the link to YouTube in my bio!

10/28/2026

Your shoulders aren’t broken—your grip is just trapped! ❌💪
If doing a traditional overhead shoulder press leaves you with a pinching sensation or neck strain, stop forcing your joints through it.
When your palms face completely forward or down, it can compress the shoulder joint socket during upward movements.
The fix? The Hammer Grip Front Raise! 🔨
By turning your palms to face each other (thumbs up!), you instantly encourage the shoulder joint to open up, creating optimal space for safe, smooth movement. You get all the strength benefits without the joint friction!
💡 Try it right now: Even without weights, try a front lift with your palms down, then try it with your palms facing each other. Feel that release of pressure?
✨ If you want a fitness routine that respects your joints and leaves you feeling energized, click the link in my bio for FREE YouTube workouts & online classes 😊

10/27/2026

Squatting is one of the most important movements we do for long-term health and independence—it’s how we stand up from the couch, get out of the car, and stay mobile as we age. But if traditional deep squats feel like pure friction on your kneecaps, your body is telling you to adjust!
The fix? The Chair-Assisted Squat 🪑
By placing a sturdy chair behind you, you have a physical guide that automatically forces your hips back and down. This simple shift moves the mechanical load off your delicate knee joints and places it right where it belongs: into your strong glutes and heels.
You get all the leg-strengthening benefits without the knee pain.
💡 Quick Check: Next time you stand up from a chair, try not to lean entirely forward. Press through your heels, brace your core, and stand up tall!
✨ Ready to build a stronger foundation and move with absolute confidence? Click the link in my bio to see my FREE workouts!

10/23/2026

As an exercise physiologist, I encourage you to challenge your body and safely increase your weights because I want the absolute best for you—and I know you are capable of getting stronger! 🏋️‍♂️💪
I see it all the time, especially with older adults: there is a huge fear around lifting heavier. Many people worry about:
• The fear of getting injured or "throwing out" their back.
• The misconception that aging means you should only stick to light weights or endless cardio.
• The myth of getting "too bulky" instead of just building lean, functional strength.
But here is the truth from a clinical perspective: getting older isn’t a reason to stop lifting heavier—it’s the biggest reason TO START. Your muscles do not lose their ability to adapt and grow just because you hit your 50s, 60s, or 70s.
When we safely and progressively challenge our bodies with heavier resistance, the benefits are life-changing:
• Maintained Independence: It preserves the muscle power needed to climb stairs, get up from a chair, and carry your own groceries.
• Bone Density Protection: Heavy resistance training stimulates bone remodeling, heavily reducing the risk of osteoporosis, trips, and fractures.
• Metabolic & Joint Health: More muscle means a more resilient metabolism, better blood sugar regulation, and supported joints.
You don't need to train like a competitive bodybuilder, but you do need to give your muscles a reason to stay strong. If your current weights feel comfortable, it’s time for a small upgrade!
Drop a “💪” if you’re ready to safely level up your strength, or comment your questions below!

10/22/2026

❌ Not That… This! ✅ Proper Form💪🏼

Shoulder Press
Lateral Lunges
Seated Sit Ups
Glute Bridges

Do it correctly to avoid injury and work the proper muscles the most efficiently😊💪🏼

10/19/2026

KNEE OA & EXERCISE? 🦵🏋🏼‍♀️

As an exercise physiologist, the number one mistake I see people make with knee osteoarthritis is completely stopping movement the second they feel discomfort.
Here is the truth: Motion is lotion. Your joint cartilage thrives on movement for nutrient delivery, and the muscles around your knee act as your body’s natural shock absorbers. If you don’t train them, the joint takes 100% of the impact.

How to exercise safely:
1️⃣ Straight Leg Raises: Activates the quadriceps without grinding the joint.
2️⃣ Wall Ball or TRX Supported Squats: Builds functional leg strength using a controlled range of motion.
3️⃣ Lateral Step Ups: Limits excessive shearing pressure on your knee joint.

Don’t forget your low-impact aerobics too! Stationary cycling or walking on flat ground lubricates the joint.

⚠️ The Flare-Up Exception: If your knee is actively hot, visibly swollen, or throbbing, dial it back. Avoid heavy loading, deep knee bending (lunges/deep squats), and jumping. Switch to gentle mobility or rest for 24-48 hours until the acute inflammation calms down.
Want a simple, evidence-based routine to get you moving pain-free? Drop a 🦵 comment below and save this reel for your next leg day!

Disclaimer: Always consult your physician before starting a new exercise program.

Address

Port Perry, ON

Website

https://www.makeamovewithjess.com/, https://www.youtube.com/@makeamovewithjess

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