RISE Performance

RISE Performance Private one on one Training Facility
14 Years Experience 💪

Hi 👋 I’m Sarah, If you’ve followed me for a while, you’ve probably seen my little corner of the internet — where I shar...
11/05/2025

Hi 👋 I’m Sarah,

If you’ve followed me for a while, you’ve probably seen my little corner of the internet — where I share movement, mindset, and everything in between.

❤️My heart is in helping adults train pain-free and build real confidence through understanding their own bodies. Because when you truly understand how your body moves — how gravity, breath, and muscle all work together — you can unlock the power to heal and move freely.

Yes, I go down the “rabbit holes” sometimes 🤓 … but once it clicks, it can help you for life.

My love for this work was born from my own story — years of pain, setbacks, illness, and learning how to rebuild again and again. It taught me that movement is both science and art.

I may post photos of myself often, but those who know me know my favorite moments are your wins — your before-and-after posture changes, the first pain-free squat, the smile you give when you feel empowered to heal yourself.

These transformations aren’t just physical; they’re stories of people overcoming nerve impingements, jaw and neck pain, back, hip, knee, and elbow pain… all starting with the same simple truth:

The root of the issue is complex, but the solution can be beautifully simple.

Riseperformancefl.com 🌴

09/24/2025

People always ask how long workouts should be… ⏱️

Truth? 30 minutes a few times a week can actually beat longer, less frequent sessions.

✨ Focus stays sharper
✨ Muscles connect better
✨ Fatigue doesn’t take over

For most people, you can accomplish a LOT in just 30 minutes. 🙌

Preparing this client for a half marathon working on-
🔵Hip relative motion
🔵Hip Stability
🔵Single leg strength and balance
🔵Force absorption
🔵Achilles and anterior core strength
🔵Hip mobility

RISEPERFORMANCEFL.COM 🌴

The Power of Touch + Fascia WorkFascia is a continuous web of connective tissue that surrounds and supports every muscle...
09/17/2025

The Power of Touch + Fascia Work

Fascia is a continuous web of connective tissue that surrounds and supports every muscle, bone, nerve, and organ in the body. It’s highly innervated, meaning it communicates directly with your nervous system.

Touch is one of the most effective ways to influence fascia. Hands-on work provides mechanical stimulation that improves range of motion, restores elasticity, and calms the nervous system. Research shows that fascia responds to gentle pressure therefore I am barely applying pressure to restore movement. Having my eyes closed allows me to better feel the subtle movements of the fascia.

Best for:

Chronic pain (hands, feet, knees,back,jaw)

Post surgery (even years later)

Inflammation

Arthritis

This work is not just about pain but restoring movement and gaining strength back!

Book a session here 👉RISEPERFORMANCEFL.COM 🌴

Attention to detail is everything. It could mean hurting or a helping a pain if details are not watched. A needs analysi...
08/21/2025

Attention to detail is everything.

It could mean hurting or a helping a pain if details are not watched. A needs analysis is conducted during the first session but really- every session is an assessment.

My areas of speciality-
1. Old injuries
2. Youth athletics
3. New to exercise
4. Scar tissue
5. Back & Hip Pain

Attention to detail is what gets you past the limitations and back in the game. 🏃🏿🛶🏋🏻‍♀️

RISEPERFORMANCEFL.COM 🌴

08/16/2025

4 Signs Your Glute Medius Might Be Weak 🍑🚨

1️⃣ Your balance is off – If you wobble during single-leg work or hip hinges, your glute med might not be doing its stabilizing job.

2️⃣ Hip drop in a split squat – That little “dip” on one side? The glute med keeps your hips level when you walk, run, or lunge.

3️⃣ One foot always points out – A constantly turned-out foot can mean your hip rotation mechanics are off, making it harder for your glute med to fire.

4️⃣ Knee caves in – Knee valgus is often linked to hip or foot issues, but weak glute med muscles can play a big role too.

💡 Strengthening your glute med isn’t just about aesthetics — it’s about protecting your knees, low back and improving balance for walking and running.

I’ll sharing one of my favorite glute med exercises in my stories today — add it in if these signs sound familiar! 💪

Your Fascia may be the missing link in your Pain Relief. 😖If you’ve been stretching, strengthening, and still not gettin...
08/09/2025

Your Fascia may be the missing link in your Pain Relief. 😖

If you’ve been stretching, strengthening, and still not getting relief… you might be missing this: your fascia.

Fascia is the body’s 3D web — thin connective tissue wrapping your muscles, bones, and organs. It’s what keeps everything gliding and communicating. But here’s the catch…

When fascia gets tight it can pull on muscles and joints, creating pain far from the actual problem spot.

Why releasing fascia matters:
➡️Restores smooth movement between tissues
➡️Improves blood flow and healing
➡️Reduces “mystery” aches that stretching alone can’t fix
➡️Helps you reconnect to muscles that feel “shut off”

Pain is often not just a “muscle problem” — it’s a system problem. Free the fascia, and the body can finally move the way it was designed to.

✨ If you’ve been stuck in pain despite doing “all the right things,” it might be time to address your fascia.


RISEPERFORMANCEFL.COM 🌴

07/29/2025

📍Two Underrated Ways to Improve Shoulder Strength & Control

If you’re in your 30/40s and your shoulders feel unstable, ache during overhead movements, or just don’t move like they used to — you’re not broken.

Whether you’re a past athlete or just trying to get back into a fitness routine without nagging shoulder pain, here are 2 evidence-based strategies to rebuild control and strength:

⸝

1️⃣ PNF Patterns (Proprioceptive Neuromuscular Facilitation)

These diagonal, cross-body movement patterns re-educate your nervous system to activate the rotator cuff, scapular stabilizers, and core together.

2️⃣ Slow Eccentrics (Controlled Lowering)

Your body might be strong enough to lift — but can it control the descent? Slow eccentrics target the stabilizers that protect your joints and prevent injury.

🙋‍♀️Been sidelined by shoulder pain before? Want to rebuild strength without flaring it up again?

Add these!

RISEPERFORMANCEFL.COM 🌴
TRAIN ONLINE 🔗IN BIO

A positive mindset doesn’t mean your life is perfect.It means you’re choosing to live with intention. 🤍Every single day,...
07/23/2025

A positive mindset doesn’t mean your life is perfect.
It means you’re choosing to live with intention. 🤍

Every single day, you make choices:
— To see the lesson, even in the hard.
— To see the growth, even when it’s slow.
— To follow what’s on your heart to do.
— To be present in the life you created.

SO THAT you can keep creating.

When you’re living with an autoimmune condition, that journey can feel quiet, uncertain—even scary.
There’s a cloud that feels like it follows you.

But you are not powerless.

You still get to choose—mentally and physically—to show up.
Even if it looks different than it used to.
Even if today, showing up just means slowing down and listening.

“RISE” Performance was born from this exact place.
From my own journey with autoimmune disease and back pain.
And my body lately has been whispering:
Find the lesson. Make the shift. Keep rising. ✨

You are not alone in this.
You are capable of honoring where you are, while still moving forward.

Keep going.💪

📸 Picture from sick to ➡️today. Still battling auto immune but making smarter decisions and not giving up.


07/21/2025

Reconnect to Your Core with These 4 Foundational Moves 👇

Your breath is everything. It’s the first place we reconnect when rebuilding strength, balance, and pain-free movement—especially through the core and pelvic floor.

Why? Because breath sets up joint position. And when your joints are aligned, your muscles can actually fire the way they’re supposed to.

You wouldn’t jump into a heavy lift without warming up, right? The same goes for your core. These 4 gentle, powerful exercises create the foundation you need before loading, stretching, or stabilizing anything else:

✨ Frog Breathing – For ribcage expansion and pelvic floor connection
✨ Heel Taps – Teaches controlled movement from the deep core (not the hip flexors)
✨ Pelvic Clock with Ball Rocks – Improves awareness and mobility of the pelvis + low back
✨Diaphragm Twist- Improves rib, spine and deep core stability through movement.

Start here. Stay consistent. Build your strength from the inside out. 💪✨

🔁 Save this and tag a friend.

“If you don’t doubt yourself at least once a week, you’re getting stagnant. Growth only happens when you get uncomfortab...
04/21/2025

“If you don’t doubt yourself at least once a week, you’re getting stagnant.
Growth only happens when you get uncomfortable.”

And let me guess..

You’re the hardest worker in the room & Will do whatever it takes to be the best.

Same. 😇

But I’ve realized that hustle culture is outdated. That sometimes it’s not about working harder, but focusing on the ONE thing that will make us the best and usually it’s out of our comfort zone.

If is seems reasonable, then I know I probably can dig deeper. If the fear or doubt is causing me to put it off, I make a deadline.

You can do ANYTHING if you believe it is worth the effort.

I have had my -“SARAH HOW WILL YOU PULL THIS OFF?” - moments.

But then I focus on the ONE thing.
Be better in one way.

Excited to launch a project I have been working on with new options to train with me in the next week! 🤓💪

LINK IN BIO 🔗
RISEPERFORMANCEFL.COM

Address

5225 4th Street N Suite B
Saint Petersburg, FL
33702

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 5pm
Saturday 9am - 5pm

Telephone

+17272047489

Website

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