B.E. Fit: Movement Therapy, Functional Massage and Bodywork

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09/03/2026

🦶 Mobility Monday: Ankle Dorsiflexion
If your heels pop up in squats, your knees hate stairs, or your ankles feel like they’re made of old hockey pucks… this one’s for you.
Working ankle dorsiflexion in Combat Pose with PAILs & RAILs:
PAILs = pressing the ball of the foot into the floor like a gas pedal for 15 seconds
Relax
RAILs = trying to lift the foot toward the shin
I’m working a 3:1 PAILs to RAILs ratio, then finishing with some ankle CARs to explore the new range.
Also… the video is sped up.
In real time there’s a lot more shaking, heavy breathing, and questioning my life choices. 😅

02/03/2026

For today’s I’m sharing a few of my favorite spinal movements.
Spring might be around the corner, but these past couple of weeks of snow and ice have kept me busy. I’ve had clients tweak their backs shoveling, slipping on ice, trudging through uneven melting snow, taking surprise falls while walking their dogs… and yes, even from skipping their warm-up before climbing.
And apparently I’m not immune either. I woke up this morning achy and twisted up after my two bed-hogging monsters (aka Floki and Sarge) decided my side of the bed was theirs. 😅
Give these movements a try and let me know how they feel.
And as always — do a proper warm-up before any workout or climbing session. Your spine will thank you.
Video is sped up.

12/01/2026

Happy 2026! We’re back for after a short hiatus 🎉
I hope you all enjoyed the holidays, are feeling well-rested, and ready for whatever (mobility) challenges the new year throws our way 😅
If you’ve ever wondered what I do for my warm-ups before climbing and workouts—here it is. The routine is pretty much the same for both, just no finger training on workout days.
My warm-up flow:
Cat–Camels
Controlled Articular Rotations (CARs) for all joints
Deep squat rotations
Jefferson curls
Bear to squat
Bodyweight squats
Hanging
Hanging scapular rotations
Finger warm-up
If you have questions about any of these movements or want help tailoring a warm-up for your body, don’t hesitate to reach out.
📹 Video is VERY sped up — the full routine usually takes about 15–20 minutes.

All my art lovers — you need to go check out my friend show at the Museum of Contemporary Art Arlington. It always amaz...
12/12/2025

All my art lovers — you need to go check out my friend show at the Museum of Contemporary Art Arlington. It always amazes me anew how incredibly talented Hedieh is. This exhibition brings together both her older and newer works, and it’s such a treat to see the evolution of her voice and the way her current style has grown from those early pieces. RUN, don’t walk, to see this show!

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