Red Frog

Motivation comes and goes.
Meaning stays.
Build your life around something that matters to you, and consistency becomes a byproduct 🐺

Plantar Fascia Tendinitis? Start by rebuilding the foot—not just stretching it. 👣

These are a few of my favorite exercises to restore strength, improve foot mechanics, and reduce stress on the plantar fascia.

1. Doming (Short Foot)
Activates the intrinsic muscles of the foot, helping support your arch so the plantar fascia doesn’t have to do all the work.

2. Alternating the Big Toe & the Other Four Toes
This exercise improves foot coordination and neuromuscular control, allowing the foot to distribute forces more efficiently with every step.

3. Banded Ankle Rolls
Healthy ankle mobility reduces unnecessary strain on the foot. Strong, controlled ankles allow forces to travel through the entire lower leg instead of overloading the plantar fascia.

How often?
✔️ 2–3 sets of 8–15 slow, controlled repetitions per exercise.
✔️ Perform them 4–6 days per week for 6–8 weeks. Consistency matters more than intensity.

Two extra tips:
✅ Strengthen your calves (especially through slow eccentric calf raises). Your calf complex absorbs and transfers force before it reaches the plantar fascia.
✅ Gradually reload your foot. Complete rest rarely solves tendinopathy—progressive loading helps the tissue become stronger and more resilient.

Pain is information, not necessarily a stop sign. Move well, load progressively, and give your tissues time to adapt.

PhysicalTherapy

Food dump 🤤 + recipe
1 - Sunday brunch at home
2 - Homemade Zucchini egg tart (comment « GREENS » for the recipe)
3 - Homemade buckwheat and walnuts bread
4 - Homemade Tabouleh (comment «PARSLEY » for the recipe)
5 - Steak Tartare
6 - Beets salad (comment « BEETS » for the recipe)
7 - Zucchini tart part 2
8 - Bread part 2
9 - Mushroom paradise
10 - Octopus
11 - Homemade tteokbokki (first time 😍)
12 - Tarte tatin
13 - Love

Comment « INTUITIVE EATING » to get some support for your nutrition and health goals!
Food is your ally.

Discipline isn’t about forcing yourself every day.
It’s about remembering why you started.
Your purpose will carry you further than motivation ever will.

One of my favorite parts of what I do. 🤍

Helping couples create a first dance that feels natural, fun, and true to who they are is always an honor. With Kim, we choreographed not only her first dance, but also special dances with her mom and dad—memories that will last a lifetime.

Thank you, Kim , for your kind words and trust!

💍 Getting married? I’d love to help you create a dance you’ll actually enjoy.
Send me a DM to get started.

Episode 4 of featuring Ashley McQueen
How an injury can turn your life around?
How resilience, and lessons shape artists behind the scenes?

This week, Ashley McQueen shares her journey with remarkable honesty. She remind us that growth isn’t always linear—and that some of our greatest lessons come from the hardest chapters.

I hope her story inspires you as much as it inspired me.

Read the full interview through the link in my bio.

Big breakthroughs are usually built on hundreds of ordinary days where you simply refused to quit.