Educational Content On Instagram

I’m convinced that the people who make it with f

I’m convinced that the people who make it with fitness as part of their lives across their lifespan are the ones who master the half-assed, “it feels like nothing”, “I barely did anything” workouts.
There are a million+ levels between doing nothing & doing the most, how many have you explored?
🤔💭🤨

Recently I gave a client 0 updates to her mobility

Recently I gave a client 0 updates to her mobility homework and instead asked her to pay more attention to her body’s signals & to honor them as they’re requested.
This isn’t an uncommon homework assignment for clients I work with closely, especially those who have some persistent pain.
Movement is a piece of the puzzle for sure 🧩 , but it’s not the whole thing.
And sometimes it isn’t even the most important piece.
🗣️ Sensations are the language of our bodies.
🤝Communication & being heard is an important aspect of a healthy relationship.
This is what it can look like to begin listening to your body 🫶.
PS If you want to learn more about listening to your body & learning the language your body speaks, I wrote a 3-part blog on my website for you- linked of course in my bio 😉.

A much needed nourishing weekend 🥹. Today mark

A much needed nourishing weekend 🥹.
Today marks 5 weeks since Oly’s surgery, and we finally let him get in the pool for a little swim this weekend since we only have a few weeks left to make some final memories in our Tampa 🏠🧡.
It’s been a journey 🎢 but he is finally consistently on an upswing 🥲.
PS if you’re in the middle of some rehab right now & it feels like it’s taking forever & will never end, stay the path. It WILL get better and it’s definitely normal to feel like it’s taking FOR-EH-VERRR 🫶.

While it might mean taking time away from other ty

While it might mean taking time away from other types of training, time spent making your joints work better has some of the greatest ROI 📈.
It can actually help your other types of training be more effective in the long run (and at the very least helps you continue doing those things for as long as you’d like 👍).
Fitness is not much fun when it makes your body hurt all the time, but it doesn’t have to be that way 😉.
If ya wanna get started on taking mobility training more seriously, come join my mobility membership with pre-recorded classes & 3-month programs to follow along with 🙌.
New classes & resources are added every month 🤩
This month’s additions were:
🔥adductor strength class
🔥upper back tightness class (for those constantly digging a ball into their shoulder blade ‘knots’)
#mobilitytraining #mobilitywork #mobilityexercises #mobilityprogram

The 🐱 is out of the bag: WE ARE MOVING BACK TO

The 🐱 is out of the bag:
WE ARE MOVING BACK TO INDIANA! 🎉
After 9 years in Tampa getting our doctorates, starting a business, buying our house (that I love & will miss dearly), & growing in so many ways, we are so excited to be closer to our fam & for all that will transpire as a by-product of this big change.
An excerpt from the email I shared earlier with the news:
“I’ll be honest with you, I never thought I’d ever type those words nor say them out loud. But here we are.
I won’t bore you with the details about all the reasons for the move, but I will say this:
When you get presented with opportunities and you feel that pull, you just have to go for it.
Make the jump.
Do it scared.”
@movementupgraded will be closing it’s physical doors at the end of this month.
And I’ll be fully working online, which means more opportunities to work together 🤩.
And last but not least we’ll be living at the lake with lots of room for the doggos 🥹.
Thanks for being here as we continue to evolve, I can’t wait to share more 🧡.

In my monthly newsletter that’s going out tonigh

In my monthly newsletter that’s going out tonight, I summarized my August with one single word:
CHAOS.
🐶medical emergency & surgery.
💦leak in our office ceiling.
🌀a hurricane.
⚡️life-changing decisions.
…and my nervous system is feeling it 😅🥴.
✨But we still found some moments of joy.
Updates & announcements coming soon, e-mail list will hear it all first so make sure you’re on the list 🧡.
Hope your August was more chill than mine 😅.

✨This right here is some of my favorite magic✨

✨This right here is some of my favorite magic✨
I love analyzing movement & helping people get more strong & flexy.
AND I love digging deeper into the mindset work with my clients.
Most people who’ve been dealing with some persistent pain need some light shed on their internal landscape surrounding pain & their bodies.
🦠 There’s a lot of fear and often some very sneaky thought viruses picked up from things said by previous providers or coaches or from general messaging on social media or from other people in their environment that you don’t realize are buzzing around behind the scenes & affecting how you feel.
(🎧 Check out Episode 68 of the @movementupgraded Podcast “The Stories We Tell Ourselves About Pain”for more on this!)
When we combine this work of unpacking these things with giving your body more options & strength, amazing things happen 🦄.
If any of this resonates, I have spots open for virtual 1:1 coaching where we can work on these things together. Apply via the link on my bio or DM me with questions 🧡.

You don’t need to be the strongest or the fastes

You don’t need to be the strongest or the fastest or the most lean to benefit from exercise.
In fact, if strength and speed and physique are the only measuring sticks you use, you’ll miss out on all the other cool things that are happening along the journey.
Things like:
🔸Not feeling stiff & sore every day when you wake up.
🔸Getting off the ground with more ease.
🔸Moving bags of dirt in your yard & not needing to pop ibuprofen after.
🔸Sleeping better.
🔸Being less irritable.
🔸Being able to do MORE without your body holding you back.
🔸Having a lower resting heart rate.
👆all these things are also important (I’d argue more important but that’s my bias 🙃).
And they’re easy to miss when we aren’t paying attention👀.
👇What are your favorite non-performance measuring sticks or progress markers?!

Today’s Movement: ✔️Something for the muscl

Today’s Movement:
✔️Something for the muscles + bone density.
✔️Something to keep me springy.
✔️Something to keep my hips honest & not borrowing from my spine.
Feels so good to be moving again🧡.
My nervous system has been fried from the hyper-vigilance required to take care of Oly, on top of a handful of other life-y things (+ now a potential hurricane ?!🥴).
I’ve only just now begun to feel like adding additional load of weights to my body.
CARs & brief jogs were my friends instead.
I hope amidst the voices of ~discipline~ & “work harder” in the fitness world that you are able to hear the voice of your nervous system.
She’ll never steer you wrong 🦋.

A cute skirt but also freedom to do what you want

A cute skirt but also freedom to do what you want because shorts under?
And POCKETS?!
⭐️⭐️⭐️⭐️⭐️
My favorites are from @athleta (I’m a M in all of theirs).
And of course they pair well with @vivobarefoot shoes (code JENHOSLER saves you 💰).
Don’t be like me and end up wondering why it took you so long to become a skort girlie 🙃.

Time passes. Things get weaker & stiffer. Ranges o

Time passes.
Things get weaker & stiffer.
Ranges of motion get smaller.
What you’re able to do shrinks.
Luckily there’s stuff we can do to slow that decline down a hell of a lot 💪.
PS I randomly remembered the 2 giant phone bills my dad got when I was in high school and one of my best friends had unlimited texts & I didn’t (mine was only unlimited after 9 pm).
What a time right? 😆
Please tell me I wasn’t the only one 🤭 .

OLY IS HOME 🧡 If you missed my stories, Oly ha

OLY IS HOME 🧡
If you missed my stories, Oly had a life-threatening emergency at 2 am Sunday morning when a bladder stone got lodged in his urethra and blocked his ability to pee.
Thanks to the surgeon at Harmony Vet Clinic in Tampa and our amazing vet and vet tech team, he was able to get into surgery Monday & they were able to remove the stone & the other dozen or so from his bladder.
🎉Today he finally got his catheter out & was able to come home.
His sutures look pretty gnarly & he’s got quite a bit of healing to do. (And he’s on a special diet which he hates 😅).
But he’s home where he belongs 🥹.
Thank you to anyone who reached out, prayed, or donated to his gofundme 💕!
Y’all helped us get through this terrible situation and blew me away with the support 😭. I still have the link in my bio if you are able & feel called to donate. Every dollar has been so helpful 🫶.
We are so happy to have our family whole again and can’t thank you enough 💗.

Today I got to experience a blow out for the first

Pain is super frustrating. There's no way around

Pain is super frustrating.
There's no way around how tough it can be.
😫It's very much both a physical and emotional experience.
🧠It helps when you can understand a little more about it, why it's happening, and what you can do about it.
This is one of the benefits of working closely with a coach who understands these things.
While the mobility & strength work matters a ton, so does knowing how to navigate these pain flare-ups.
💪If you're looking for someone who can help you through those things while working on your fitness, I've got openings.
Most rehab is missing fitness, and most fitness pros don know enough about pain- I'm here to fill that gap 🙂.
My DMs are always open for questions & links to work with me are in the usual place 😉.
#mobilitycoach
#rehabcoach
#jointmobility
#fitnessrehab

This is the official launch of the ‼️FREE THE

This is the official launch of the
‼️FREE THE SCAPS‼️movement.
😆I’m only kind of kidding.
The cue “down & back” is overused for shoulder blades.
Most people I work with who
a.) have shoulder issues
and especially
b.) have been in fitness for a while or seen multiple other providers
↪️have to really work on letting their scaps be free & not trying to hyper-manage them as they move.
⚡️In fact most people would be better off actually working on reaching forward & up with their scaps- especially as you reach your arms overhead!
No one direction is more important than the others. The key is having access to every option/direction ⬇️⬆️➡️⬅️ & working on the specific areas you’re lacking access to.
(true for most other joints too🙌).
🙋🏻‍♀️Have you ever been told this cue?
✔️Already worked on “unlearning” it?
Let me know!👇
#shoulderpain #scapularstability #shouldermobility #shoulderrehab #shoulderhealth

There are 3 types of contractions: • Concentric

There are 3 types of contractions:
• Concentric (muscles are shortening)
• Eccentric (muscles are lengthening)
• Isometric (no movement is happening).
When we cue things like "drawing in" to focus on the TA (transversus abdominis) it is shortening, a concentric contraction.
BUT when we create IAP, our diaphragms contract (concentrically), and every other muscle that's part of the core system (TA, pelvic floor, obliques, & extensors) eccentrically contract to create a ball of pressure in your abdomen.
✅This helps support your spine & also helps you tap into more of your strength so you can lift heavy things.
❌A lot of people I work with have sucked in for far too long in an attempt to make themselves look smaller.
(This was me for a very long time too).
❌Or they've practiced “drawing in” so much that they have no idea how to create IAP.
Which contributes to things from neck & low back pain all the way to leaking.
It isn't easy to re-train, but it's worth it 💪.
👉 Here's your reminder to stop sucking in and let your belly and ribs expand as you inhale and as you're picking up heavy things 🙂.

True physiological changes take a long time. Muc

True physiological changes take a long time.
Much longer than most of us have been led to believe.
🔸In fitness it looks like 30-day challenges.
🔸In rehab it looks like 6-8 week plans of care.
Same 💩, different flavor.
There’s nothing wrong with you if you’re not making the progress you want, you probably just need more time 🧡.

Had a great week with our fam in Hilton Head! ❤️

Spending time with our families at the lakes in In

Spending time with our families at the lakes in Indiana never gets old. 🥰

10/10 recommend getting your partner’s face on a

10/10 recommend getting your partner’s face on a swimsuit for a birthday.
2 years later and it’s truly the gift that keeps on giving 😂.
Happy Birthday @ryanhosler_ 🎉.
Cheers to you & adventuring through life together 🍻🫶.

I have a scar on my right shoulder blade from my h

I have a scar on my right shoulder blade from my husband trying to help me find some sort of relief with soft tissue work while we were in chiro & DPT school.
I was doing all the things for chronic neck tension & frequent episodes of severe pain & inability to turn my head.
Lacrosse balls. Foam rolling. Banded drills. Worlds greatest stretches. Thread the needles. Random stretches. I’s, Y’s, & T’s. Chiro adjustments.
😫None of it was really helping. Not in any way that was truly making a difference.
For a long time I was really frustrated at how awful I felt because everyone kept telling me “wait until you’re 30- that’s when your body truly falls apart”.
🫣How could it get worse than this?!
Turns out it didn’t.
But it was a lot of work to get here.
👉It sucks to experience pain no matter what, but the 50+ yr olds I see in my office remind me often how lucky I am to have started doing this earlier.
It’s never too late.
But earlier is always better.
👊🫶
#neckpainrelief #mobilitycoach #neckmobility #lowbackexercises #injuryrecovery #injuryfree
🔸🔸🔸🔸
Want to get started on mobility work?
👀Check out my Mobility Membership with classes & programs to follow!
Want more guidance & 1:1 coaching?
✔️Apply to my 1:1 coaching or schedule a consult!

🚩First, a disclaimer: These are coming from my

🚩First, a disclaimer: These are coming from my experience of working with people struggling with nagging pain & injuries with working out.
Everyone’s body is different & these are just some common things I’ve had to re-work with my clients to help them lift in ways that feel better for their bodies.
👇Read below for some of the logic & alternatives I’ve found helpful for my clients:
“Spread the floor” or “push your knees out”
- Why: usually cued to keep knees from collapsing in, but this isn’t something we need to completely avoid
- Also: Shoving your knees out creates a lot of torque around the knee that isn’t necessary & can often feel uncomfortable (same for your hips)
- Also: It’s cueing the opposite direction of force needed to get out of the hole in your squat
✅ Instead: If knees coming in is an issue (it’s painful, really uncontrolled, etc) address that separately by dropping the weight, working on temporary, and/or assessing hip IR/ER range of motion & strength & programming appropriately
“Chest up”
- Why: this often results in a lot of lifting up with spine extension
✅ An alternative: “leg press the ground away from you”
👉Why: shifts the focus of the movement to your legs which are actually responsible for the movement vs using your spine to help by cueing your chest
“Sit back in your heels”
- Why: weight in the toes is fine & necessary with squats -not something to avoid
- Also: it gets people shifting their weight back, losing access to pressing through their feet (esp big toe!) which is important to put force into the ground to get out of the bottom position
- Also: often promotes a lot of unnecessary spine extension
✅ Instead I like to use “knees down” or “knees forward” & “sit down”

Warning: your glutes & hammies will be on🔥. Bu

Warning: your glutes & hammies will be on🔥.
But also, you’ll probably learn some things about your body.
👉As you near failure you’ll find your weak 🔗🔗.
Mitigate those compensations as you can, push the limits a little as you’re able, & you’ll tell your body to build more tissue & get stronger there.
💥Repeat enough times & boom- your body has more options for dissipating loads when you bend over to pick something up 💪.
As someone who STRUGGLED with first being able to shift backwards for any sort of hip hinge movement and then with the ability to feel my hamstrings & glutes more than my low back for a long time, I love these so much 🤩.

When it comes to improving your core stability, co

When it comes to improving your core stability, communicating difficulty & tracking progress can be hard.
Of course we can track reps of an exercise or time held in a position, but most of the time when we are working on creating & maintaining IAP better, the quality is often much more important// the main focus.
And that’s hard to communicate & also to measure/track in a simple way.
👉Enter the stoplight analogy! 🔴🟡🟢
Some of my clients have really liked using this analogy to help us find positions that work best for them & to note progress when working on core & breathing-related exercises.
Here’s how I typically explain how to use it to rate the exercises they’re doing:
🔴: can’t breathe//red face//gasping//max effort
This indicates the position or variation for core work or breathwork is too difficult.
Most max effort/heavy lifts will be here.
🟡: can breathe but requires more effort
Challenging & effortful but manageable.
Most core work programmed to improve IAP & diaphragm strength will be here & so will most strength training.
🟢: not much effort//focus needed to breathe
A sign they’ve mastered the exercise//position.
OR a sign that coaching is needed for technique or setup.
👉Any thoughts about this?
👉Coaches & movement pros, do you do anything similar?

Your diaphragm has 2 main functions: 1️⃣ brea

Your diaphragm has 2 main functions:
1️⃣ breathing
2️⃣ stability (via intrabdominal pressure or IAP)
Every movement we do requires us to coordinate both, at varying degrees.
🏃🏻‍♀️Sometimes we need our diaphragms to get air in & out faster (running).
🏋🏻‍♀️Sometimes we need to use them more for IAP (lifting).
Few circumstances will we need our diaphragms for one of the above so much that we can’t use it for the other function.
Example: a max squat or deadlift where you use all efforts to maintain IAP, so you hold your breath (aka the valsalva maneuver).
☑️This is purposeful.
We want max stability to really tap into max strength.
But a lot of people have deconditioned diaphragms (even my strong friends 💪).
Sometimes it’s more of a strength problem. (Especially strength in a particular range or position.)
And sometimes it’s more of an endurance problem.
Usually it’s a little of both.
👉 Regardless, how well you’re able to breathe in an exercise- especially one that doesn’t involve super high loads- can indicate whether or not the exercise is too difficult or needs to be modified.
And often indicates some breath work is needed.
👊 You need to be able to create & maintain IAP AND breathe.
#corestability #breathwork #coreexercises #corestabilitytraining

Today, I invite you to slow things down. 🔎Get

Today, I invite you to slow things down.
🔎Get as granular with your sensations as possible.
See if you can feel the muscles around each of your 24 spine segments light up as you make your way up from your tailbone or down from your head into extension.
💬Close your eyes & have a quiet conversation with your spine.
Seriously.
Do it & see what happens.
👂Pay attention to how things feel.
💭And your thoughts around those feelings.
Notice what you feel.
Notice what you don’t.
Enough practice like this, and you might be surprised at how little else you really need for your back to feel better.
Or at the very least, ya might just learn a whole lot about your body ✨.
#mobilitychallenge #spinehealth #spinemobility #listentoyourbody

Part 1 of the 2-part series on barefoot shoes is l

Part 1 of the 2-part series on barefoot shoes is live today on the @movementupgraded podcast where I answer this commonly asked question!
(And I even covered the findings of a new systematic review that looked at minimalist shoes vs conventional in runners 👀).
If you’ve even around for a while you know I love my @vivobarefoot shoes & I’m so glad I made the switch ~10-11 years ago to a more minimalist shoe.
AND it’s not something I recommend for everyone, believe it or not 😉.
🎧Tune in to the episode to hear more & stay tuned for next Friday’s episode where we’ll dive into some tips if you’re interested in making the switch.
And if you’ve got your eyes on @vivobarefoot shoes, use code JENHOSLER to save 💸!
#minimalistshoes #barefootshoes #vivobarefoot #footstrength #footmobility

Highlights from our visit to our parents homes (th

Highlights from our visit to our parents homes (they both live on lakes now!) in Indiana.
Honestly, there’s nothing like a Midwest lake in the summer.
These trips are some of my favorite, despite the…
Chaos.
Poor sleep.
Less structured exercise.
Challenges.
Long ass car ride there & back (17 hours 😮‍💨).
Don’t forget that joy & connection are just as (more) important for our health than workouts and perfect sleep 😉.
(And I also really missed my boujee ass sleep setup 🤣).

🗣️My niece after I lifted her up to dip her t

🗣️My niece after I lifted her up to dip her toes in the lake water: “wow you’re really strong to lift me up like that”
👄Me: “thank you I love being strong so I can do fun things like lift you into the water!”
🗣️My niece: “you’re so strong I think you could lift my bed. Do you think you could lift my bed?!”
I’m so glad my nieces get to grow up in a world where women can showcase & celebrate strength.
This conversation had me thinking about the role models I had growing up & the options I saw for myself.
I didn’t know or see any strong women, or women who cared about physical strength.
Every woman that came before me or was around me chased smallness.
I didn’t have the internet but we had tv & magazines.
And they were filled with all the same bodies.
All the ways to be smaller.
All the ways to look like them.
Sure I was *told* I could do anything I wanted.
It’s not that anyone directly said to me that my one single option was to be small, be quiet, be pleasant, don’t stir the pot.
It’s that I didn’t see anything else.
All I knew is what I saw.
Yet all I felt was “that’s not me”.
I can’t be that.
But what else is there?
31 years of figuring out what else there is and I’m merely scratching the surface.
I’m so glad my nieces get to see more options than I did.
I hope they see women who are strong.
I hope they see women who set boundaries.
I hope they see women who are taken care of.
I hope they see women who are loud & stirring the pot.
I hope they see women of every size & shape & color doing all the things they like to do.
And I hope they see themselves.
And that they don’t automatically blame their bodies when something feels awry because they have an inherent belief that their bodies are “wrong”.
I hope they embrace strength and chase a challenge and have courage to try things they aren’t sure about.
We have a longggg way to go, but for now I have some hope 💖.

Client: “It shouldn’t be this hard” Me: You

Client: “It shouldn’t be this hard”
Me: You sure about that?!
Some of the most popular content on social media is the kind that makes life look effortless.
🎥Perfectly cut videos break up the natural pauses we have when we talk to keep your attention.
🏠Entire home transformations happen with the tap of a finger.
⏱️We see years of progress in just a few seconds of time.
And whole none of that is bad inherently, it’s not uncommon for our brains to take what we see & curate stories about it.
(They’re very creative & elaborate 🧠.)
It’s really easy for our brains to have an entire picture painted of how things *should* be.
And if we aren’t paying attention, the friction between that & our current lives can lead us down a path of distress & frustration😩.
When really the comparison wasn’t ever realistic or fair in the first place.
👉If you’re in the middle working on changing things- from behaviors to habits to pain to strength to mobility & beyond- remember that change is not supposed to be easy.
When things feel hard, know that’s because change IS hard.
It’s not because you’re doing anything wrong 🫶.

I will probably always have some variations of ste

I will probably always have some variations of step ups in my strength program.
There are just way too many benefits from them to not😍.
✔️High glute load in a stretched position = great for getting stronger at getting out of the hole in the bottom of a squat.
✔️ High Achilles load = great for tissue capacity strength for runners.
✔️ Single leg exercise= really challenges closed chain pelvis control & strength + foot strength if done without shoes (great for all humans)!
And also (read:mostly) I want to climb shit for as long as I’m able & this definitely helps.
Idk about you, but I have a lot of climbing & exploring to do.
I’m just getting started 🗻.
My 3 favorite variations:
•High box step ups
•Front rack step ups
•Lateral step ups
How do you feel about step ups👇?
Love?
Hate?
Indifferent?
#boxstepups #glutestrength #runningstrength #footstrength

Helloooo old friends & welcome new ones 🧡.
I’ll be honest- I put this post off for a long time because things have changed a bit for me since I started sharing stuff on here many years ago.
But change is the only constant we have, soooo…
Here are some rapid fire random things about me that are true for now 🙃:
✨I’m into fitness, but it’s not my entire life & for a long time I struggled to consistently implement fitness & health behaviors without a side of Diet Culture.
✨I’m in my “finding peace” era, slowly unpacking alot of shit.
✨I *almost* never match my socks.
✨I love bright colors.
✨I think deeply about everything & I'm working on taking life less seriously (#INFJ for my myers Briggs fans).
✨I learned recently that I’m pretty introverted & have made huge adjustment to honor that part of me ever since.
✨I love equal parts slow mornings & adventures.
✨My favorite conversations are deep & meaningful.
✨ I have significant RBF & have accepted it 😆.
✨Sounds overstimulate me very easily.
✨I’m team #notorso because my scoliosis took away whatever torso I did have which makes clothes shopping super fun.
🦄 this was deemed my mascot by family & friends which I’m not mad about.
I truly enjoy most of the interactions I have on this corner of the internet & appreciate you being here 🫶.
I’d love to hear about you!
🔸How’d you get here?
🔸What made you stick around?
🔸Any fun facts you’d like to share?

Want To Get Relief Faster?

Book A Free Phone Consult