RISE Performance

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

06/11/2026

‼️When one foot turns out more than the other, it usually isn’t a foot issue.

It often starts with the hips losing rotation, so the pelvis tips forward. That pulls the femur into external rotation at the hip, and the rotation travels down the chain—so the foot turns outward.

➡️When that foot pushes harder into the floor, the spine often gets pushed or rotated the opposite direction due to the hip orientation , which can contribute to back pain.

The goal isn’t forcing the foot straight.
It’s restoring hip rotation so the pelvis, femur, and spine can work together again.

The exercise in this video can help start that process, but the setup may vary depending on your mechanics.

06/09/2026

Why your Back is doing your Rib Cages job-

If you live in a swayback posture or your upper/mid-back is rounded, your ribcage can’t fully expand.

When that happens, your body will find any way to breathe — even if it means pushing your mid-back out of position. Over time, this feeds the swayback pattern and pulls your hips underneath you, stacking stress into the spine.

This exercise retrains what should’ve been working together all along:

✔️ ribcage expansion
✔️ hip positioning
✔️ spine support

When your ribs and hips start communicating again, your posture improves and your spine doesn’t have to compensate just so you can breathe.

If you deal with mid-back pain or disc irritation in your Thoracic Spine, this pattern may be part of the reason.

Why This 💡
This is a mid-phase progression in Half kneeling, it allows your hips to create space for expansion in the back. Pushing down on the dowel as you breathe out allows blood flow into the upper rib cage. This begins to allow the body to be less compressed and improve posture.

Allow your body to expand better, your posture improves and your back pain!

posturecorrector

06/08/2026

There are two ways to train.

1️⃣ Hypertrophy-driven training
Most hypertrophy work is compressive. Over time this can compress the ribcage, contribute to forward head posture, rounded shoulders, and limit how your joints access rotation.

2️⃣ Functional, movement-based training
This style focuses on expansion and relative motion—allowing joints to internally and externally rotate the way they’re designed to.

Example ⬇️
A band pull-back with both arms may look “postural,” but it’s still largely compressive and biased toward hypertrophy.

When you perform it one arm at a time in a split stance, you allow one side of the ribcage to expand while the other contracts.

✔️ Less compression
✔️ Better rotation
✔️ More usable strength

Train for muscles or train for movement.

Both have a place—but they are not the same.

‼️My videos are not posting from IG to FB.
Please also follow us on IG!

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 🌴

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

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