xtina_form

03/30/2021

Making the world a better place..One decompression breathe at a time. Everyone needs a purpose, and this is mine. Being able to share with my community of what ultimately saved me is what fills me up. I started working out with this awesome group of women at in their Legacy class. The class is a more gentle approach to CrossFit and an awesome way to get started if you’re new to working out. Perfect class for me since I have limitations. I’m so happy they are eager to learn to see what it’s all about. I’ve only introduced it to them a couple of times in small doses and have had amazing feedback🙌🏻🎉 Let’s just say they all want to know more! Mission accomplished 😆😍

02/04/2021

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What’s your favorite thing to eat for breakfast?

01/08/2021

Welcoming 2021 with open arms. This year I vow to honor my body by listening AND obeying it. I hate to admit, but for too long I’ve ignored my warning signs and pushed past limitations. Now I’m paying for it. To be honest my warning signs were very mild, but still there. Now I’m learning to navigate through overuse injuries in my hips and legs from rollerblading and walking in bad shoes. It’s actually somewhat refreshing to have new pains. For the first time since my cervical fusion, I finally feel like I have my neck under control. All thanks to my DPT and . A huge thank you to Dry Needling and Decompression Breathing! Talk about major relief😅 This past Christmas was the first time I was actually able to wrap presents🎉 Slowly but surely I’m steadily getting better and managing my neck pain. I finally have one problem under control and now on to the next😬 I’m currently LOVING my ,and tennis ball for relief. If you have any tips I’d LOVE to hear them🤗 I hope you all are having a wonderful and pain free start to the new year!

08/29/2020

Sorry I’ve been mia! I guess you could say my head has been in the clouds😆 With all the negativity about 2020, I have to beg to differ. This has been one of the BEST years I’ve ever had with my family. It’s been nothing but FUN FUN for us this summer. Now that school is back in session I’m excited to get back on a routine for taking care of myself physically again. I’m always consistent with my physical therapy, but I’ve been slacking big time with my fun/challenging workouts and clean eating. I’m also looking forward to completing my hours for becoming a instructor. I have about 10hours left🙌🏻🙌🏻🤙🏼 Who else is ready for self improvement and living pain free?! I know I can’t be the only one!😆😋💖

08/05/2020

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There is always room to change. Room to grow. Room to become the person you want to be, doing the things you want to do. That feeling of being stuck is just that: a feeling. Maneuver around it and make a new path. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Foundation Training is something that many people have never heard mentioned as on option for their pain or injury. They come to it feeling broken beyond repair. But FT does something unlike anything else: It gives an understanding of how to guide the body back to patterns it was meant to have. It provides a framework for moving forward toward healing and building strength. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You have not exhausted all possibilities. You're just moving closer to the one that will work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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07/31/2020

🎉Feeling on top of the moon with excitement🎉Today, I had the privilege of introducing to this amazing group of guys. But not just any group...They are the State of Florida Fish and Wildlife Conservation Commission (FWC) Special Operations Group (SOG)for the NW region of Florida. SOG is equivalent to a SWAT team for Sheriffs Office and Police Departments, but on a State Level. I am beyond grateful to give them the tools so they can perform their jobs safely. Implementing into your daily life will teach you how to effectively use your body and will ultimately restore your natural movement patterns. Was the missing piece to my complicated puzzle to getting out of pain and now it’s my passion to help others 🙏🏼❤️🤙🏼

07/27/2020

Where are you loading your body?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bones are like the beams, creating a base structure and encasing important things like the brain and lungs. But they aren't adhered together like we see in skeleton models. Rather, they are kept in place by the the soft tissue (muscles, tendons, fascia, etc).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Muscles, on the other hand, are like rubber bands around the beams. They exist to adapt to changes, lengthening and shortening while they move in chorus with each other. Muscles are meant to load, absorbing the weight of gravity and the forces encountered in life. The muscle forces then develop and maintain the mineralization of the bones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Put simply, Muscles get stronger with gravity & external force. Bones get stronger with muscle forces on them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So what happens when you load bones instead of muscles for things like walking, sitting, lifting? Since you're trying to load an unload-able body, padding will be added to the joints (via inflammation) until it can't anymore. Then the joint space narrows (bone one bone). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The solution? Learn to load the muscles. Teach them to load while short AND long. Get space in the joints. Basically, do some Foundation Training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Foundation Training establishes muscles as the primary stabilizers, allowing the bones to provide their appropriate passive structural support and the muscles to actively coordinate & respond to the forces of gravity. This, in turn, gives the body space to move, breath, and function better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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07/22/2020

After rollerblading this morning I decided to get some quiet time on the beach to practice .It was seriously such a beautiful morning! I happily watched a father and son surfing on our perfect waves with dolphins playing in the background. Before the father and son left, the son came up to me and gave me this book. I am beyond grateful to receive this and learn about Jason, whom this book was written for. After everything I’ve been through on my healing journey from getting my neck broken, I truly believe that everything happens for a reason. This has totally made my day!!!❤️ LLC

06/23/2020

When you live in chronic pain you are ultimately a magician. Having many tricks up my sleeve, I’m able to work myself towards getting out of pain. Today I woke up with a pinched nerve in my neck. Unfortunately I have to deal with this quite often due to my cervical fusion. But today I’m not focusing on what I can’t do. I have to retrain my thought process and focus on doing only what I can and showing myself grace along the way. Feeling like I would not be able to do any type of physical therapy, I decided to get in hot water which helps me to relax and bring blood flow to my neck. I felt somewhat looser but still unable to do much, I decided to start hula hooping. I did this for several minutes and actually felt up to doing my rotation therapy. After my typical therapy regimen, I decided to try something a little more challenging. I’m beyond grateful to have found out about . This is an online Pilates studio that incorporates principles in its practice. I was able to do the “Feel Good Matwork” routine and actually complete it without compromising my neck! I had to modify a little.. but that’s ok! I finished with a little more stretching and hula hooping. I’m in no way fixed but wow do I feel so much better than when I started. Movement is truly my medicine and I’m so grateful for all the tools that I have access to. Pain will not win today! @ Panama City Beach, Florida

06/04/2020

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Knowing when to throw in the towel and give up on something that you love dearly but is breaking you apart from yourself is the hardest thing, but also the most freeing! Don't get attached to that constant reminder that you need anyone to be happy, all you need is you to be happy, you set the tone for your happiness.
You got this! 🌌
Even though it is hard and you are doing it alone. You got this!
Even when you feel like nothing is good anymore. You got this!
You are the source and source is in you! ❤