Movement by Julia

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10/21/2026

Muscles will have difficulty firing and strengthening if they are trapped in a vacuum seal bag that's had the air sucked out (aka tight fascia).

I've seen hundreds of clients who quit going to physical therapy because it "wasn't working" or even because it was making their pain worse. It's important to understand that it's not the exercises themselves that are the problem, it's that you don't have the space in your fascia to perform them successfully.

Release fascia in the area of your issue FIRST, then go back to your exercises.

Shoulder issues? Release the fascia in your bicep, pec, and lat.

Knee issues? Release the fascia in your calves, hamstrings, and IT bands.

Check out my page for ways to effectively release your fascia with simple recovery tools like foam rollers--MOVE OVER ROLL style (because standard stretching will NOT let the air back in the bag: you need to compress and move three dimensionally) and feel the difference it makes for yourself 🧡

To those who've been told to "just stop" doing the sport and activity you love: there's hope. It's simply that no one ev...
10/13/2026

To those who've been told to "just stop" doing the sport and activity you love: there's hope. It's simply that no one ever taught you how to properly use a foam roller (nope, not rolling on it) and just as importantly, what areas to release for lasting pain relief (where you feel pain is rarely the root cause).

So many of the aches and pains you're experiencing are extremely solvable, despite what your doctor may say. So much of the fear you feel around certain movements can be resolved with consistent fascia release work and a little intel on where your tension actually lives.

Honestly, I don't have 17 hrs to list all the times myself or my clients have *incorrectly* been told "they'd never ____ again." My point is: you're not too old. You don't have accept that your body "just can't do ____" anymore. Your body has an incredible capacity to heal itself when it reduces the right input.

Want a taste of how to properly foam roll (MOVE OVER ROLL style)? Check out my free 3 day video series: Unlock Your Hips. It can help lower back, hip, and knee tendon! Link in bio 🧡

09/15/2026

There's a reason that digging into your neck with a lacrosse ball, theragun, or your thumb is not providing lasting relief: your neck is not the real problem!

Between time on your phone, computer, and the couch binging your favorite show, you're spending a lot of time in a slouched position with your shoulders rounding forward. This is shortening the fascia in your chest, pulling your head forward, and overstretching the neck (traps) in the back. This is why no matter how much you "tackle" those knots, they keep coming back. Releasing the root cause, put your alignment into a better position, and feel the difference in your neck!

09/10/2026

Instead of hobbling around for 20 minutes in the morning until your foot "warms up," give this fascia release move a try instead!

I know that most people are telling you that your foot is the problem. That you need to roll a massage ball on your foot or a frozen water bottle on your foot...

But that's the reason your plantar fasciitis is still there!

Release the fascia in your lower leg (calf + tibialis anterior) and see what finally changes for you!

Let me know how this goes! I know this one can be a little tricky at first, but it's worth practicing! Reminder that you can also use a half roller to cut out most of the balance required for this ☺️

IT'S HAPPENING! ⛱️✈️🌴🌺Come join me on the island of Azores in Portugal next year June 29-July 4th, 2027.Reset your body ...
08/21/2026

IT'S HAPPENING! ⛱️✈️🌴🌺

Come join me on the island of Azores in Portugal next year June 29-July 4th, 2027.

Reset your body with daily fascia release classes, adventures, nourishing food, and a beautiful boutique hotel to rest and integrate.

Limited spots available! Please visit the link in my bio to reserve your spot and to learn all the details.

Short version? You'll get stepped on. You'll learn self release skills you can take home with you. You'll get to connect with other cool humans who want to heal and optimize their body. You'll get boat rides, hikes, and farm to table meals.

Translation: It's going to be incredible! I know you were sad that you missed my retreat in Bali last year, so here's your chance if this feels like the right fit!

👉🏼👉🏼The first 5 people who sign up can use the code SAVE150 for $150 off!

08/13/2026

Make foam rolling worth your time! Stop *rolling* on it and MOVE OVER ROLL to get lasting relief from pain and tension.

I know everyone else taught you to just roll. Or to just stretch.

But think about it: your body is a 3D being that moves multidirectionally. So if you want to change a 3D structure, you need to work it in multiple planes of motion. Stretching muscles in one direction (lengthening) or only rolling *with* the grain of your muscle (up and down) only works in ONE direction. This is why you haven't felt much of a difference with stretching, it takes forever to feel results, or you just skip recovery work entirely because you're not sure you're doing it right.

Stop rolling, hold the compression, and slowly and intentionally MOVE. This is the key for restoring movement and relieving tension!

Try this out for your hip pain, low back pain, pain on the outside of your knee, or even IT band "syndrome" and tell me what you notice 🤗

Check out my interview at the upcoming Signal Shift Virtual Summit next week!I'll be diving deep into what fascia "is", ...
08/11/2026

Check out my interview at the upcoming Signal Shift Virtual Summit next week!

I'll be diving deep into what fascia "is", how significantly it impacts your pain, and how you can change everything with a few simple strategies.

My interview, "The Tissue That Controls Everything" will be featured alongside an amazing lineup of other experts as well.

It's 100% free, 100% virtual. Sign up at signalshift2026.com/Julia or use the link in my bio.

I'd love to see you there!

As someone who lived over 20 years with a condition the medical system told me "would never get better," I deeply unders...
08/04/2026

As someone who lived over 20 years with a condition the medical system told me "would never get better," I deeply understand the frustration of being told there's nothing you can do. That you'll just have to live with it. That pain is simply part of getting older.

You've been taught that pain means something is wrong. That if it hurts, your body must be broken or damaged. So you've learned to fear it.

But what if pain isn't the enemy?

What if it's actually information? A message your body has been trying to send you all along?

With a few small shifts in understanding what your pain is communicating, change and healing become not only possible, but inevitable. Your body is FAR more capable of healing than you've been led to believe!

That's exactly what I'll be talking about as a guest speaker at Signal Shift: Moving from Chronic Pain to Lasting Comfort alongside an incredible panel of health and wellness experts.

📅 August 17–21
💻 100% FREE + 100% virtual

Reserve your seat at signalshift2026.com/julia or tap the link in my bio. 🔗

08/03/2026

It's not your fault that everyone else told you to stretch your hamstrings 🤷🏼‍♀️

Here's the reframe you have to make: You feel pain where your muscles are overstretched and overworked.

Meaning: the real tension that's actually causing your pain is typically on the OPPOSITE side of the body. The imbalance of tension between the front and back of our body is one of the biggest contributors to lie back person I've seen time and time again.

Skip icing, hearing, and stretching your low back and hamstrings tonight and try this instead. Let me know if you can feel the difference for yourself!

05/18/2026

If your work asks a lot of you mentally, emotionally, or physically, I’d love to invite you to join me at Rest to Rise™.

It’s a FREE virtual summit for professionals in high pressure roles who want more sustainable ways to perform, lead, and live without burning out in the process.

I’m honored to be part of this conversation and to join a powerful group of experts exploring what real recovery can look like in the middle of real life.

My interview is TOMORROW! But check out all the interviews from this awesome collection of experts from May 19 to 22. Would love to see you there!

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