Movement Strategies for IT Band Pain

Movement Strategies for IT Band Pain

IT Band pain is a pretty common problem that is usually prescribed some type of foam rolling or stretching.  The problem with that approach is the fact that all the foam rolling and stretching in the world isn’t actually going to give you any long-term relief.

The IT Band is meant to be tough.  That band is so strong, they’ve actually taken them off cadavers and pulled trains with them.  I know crazy right?  Just by hearing that information, you can probably get that stretching and foam rolling aren’t really going to do much for you, besides maybe change the sensory information coming in.

A better approach is to get all the joints above and below your problem area working better.  Why?  Because your IT Band is sending a signal of pain or “tightness” to your brain.  That is a signal to change something.  In our world, we think about why is the nerve sending that signal, where is the signal coming from, and finally where is it going.

What should you do then?

Quite simply, we are going to make the joints the IT Band attaches to work better so it can send better signals.  We are also going to make the joints above and below the IT Band area (that are connected) work better too.

In this approach, we are going to start at the feet and work up.  Your job is to perform each exercise with intention and control while assessing and re-assessing after each exercise.

Why assess and re-assess?  Because we need to see what gives you the best result.  If your pain, tightness or discomfort goes down, then the exercise you did before that should go into a bucket which will be all your “rehab” exercises.  If the exercise doesn’t make a change or makes you worse then here’s your workflow for that:

  1. Watch the video again and make sure you performed the exercise correctly, then try it again.
  2. If it still doesn’t work, then put that in a bucket of drills that you shouldn’t do right now.

From the spine down to the hip, these are the exercises and joints you’ll be working:

  1. Lateral Ankle Tilts – Lateral portion of the ankle joint.
  2. Forward 45 Lunge Knee Circles – Full range of the knee joint.
  3. Rehab Hip Circles – Full range of the hip joint.
  4. Pelvis Tucks/Tilts – The pelvis and sacrum.
  5. Opposite Scapular Camshafts – The shoulder (blade) joint opposite of the IT Band issue.


Watch this simple, systematic approach you can take to alleviate your IT Band discomfort.

Cues to remember while doing any joint mobility sequence:

  1. Lengthen up tall, with your eyes forward.
  2. Neutral Spine and Hips as you perform the exercise.
  3. Always breathe in a relaxed, comfortable manner.
  4. Never move into pain.
  5. If painful, slow down and decrease range of motion.
  6. Quality over quantity.  That means, control the movement as best you can.

Need help?  Just reach out!


Mobility for Sciatic Pain Relief

Mobility for Sciatic Pain Relief

If you’ve been experiencing radiating pain down your leg, numbness or tingling in the same area or loss of strength in the leg then there’s a good chance sciatica is a diagnosis in your future.  As I’ll explain in a minute, doing the correct mobility can be game-changing for your sciatic pain relief.

But first, some basic education so we’re all on the same page.

What is Sciatica

From our good friends at Wikipedia…

Sciatica is a medical condition characterized by pain going down the leg from the lower back.  This pain may go down the back, outside, or front of the leg.  Onset is often sudden following activities like heavy lifting, though gradual onset may also occur.  Typically, symptoms are only on one side of the body.  Certain causes, however, may result in pain on both sides.  Lower back pain is sometimes but not always present.   Weakness or numbness may occur in various parts of the affected leg and foot.

Regardless of how you’ve gotten to this point, your primary concern is getting out of pain.  It’s not fun and I’ve met countless people that feel as though they’ve lost their zest for life due to sciatic pain.

Stop right there though, because you’ve got hope.

How Did You Get Sciatica

Some things to consider are how you got to this point.  By having a better understanding of your history and how you got here, you can avoid traveling down the same path in the future.  So a couple questions to think about and apply:

Q1: Did your sciatica (nerve pain) occur from injury after lifting something?

Q2: Was it a gradual onset?

Q3: Pregnancy or post pregnancy?

Q4: Other injury or event?

By understanding the cause you can begin educating yourself on the healing process.  For example, here are the ways I look at the above answers and critically think through possible healing strategies.

A1: If your sciatic pain happened after an injury like lifting something, then it makes sense to re-educate yourself on the ways of lifting things.

One of the most common faults I see in a controlled environment like the gym is that when people pick things up off the floor, they tend to round their backs or not understand how to properly brace their spines.

Doing this once or twice may not cause an injury but putting harmful forces on the spine over time will cause it to break.

Remember the phrase “the straw that broke the camels back”.  It’s in the same thinking, learning how to avoid unnecessary  wear and tear on the body is key in this situation.

A2 & A4: If you’ve had a gradual onset of pain, then you can consider a similar scenario to the above thinking.  To put it plain and simple, you probably don’t move very well.

There’s an extremely high chance that you have some stiffness in these joints you need to function.  Being sedentary or not practicing good movement patterns throughout your day will add up to pain.

Your body works as one unit, if you have a joint that’s not functioning – like your pelvis for example, then something else has to do it’s job – like your low back.

If your low back is trying to do a job it’s not meant to, then things happen.  Those things tend to be called pain.  Spending time doing daily body maintenance (joint mobility) can work wonders if you are generally a ‘stiff’ person.

A3: We aren’t veering off this idea of movement (or poor movement) when it comes to pregnancy either.  I take my hat off to every woman that bears a child.  You are a stronger person that any man will ever be.  Thank you for all you do.

Unfortunately, during pregnancy, your body has to do a lot of shifting around.  Joints become more lax and nerves can get compressed.  I’m no expert in prenatal coaching however I’d imagine experts can give you sound knowledge on the best ways to move your body to find relief.

However post natal, it’s important to approach your movement as re-educating and rehabilitating.  You’ve spent 9+ months changing your body so your approach to healing should be gradual and consistent.

If one move got you into pain, one move can get you out of pain

-Dr. Eric Cobb, Founder Z-Health

Now that you have a good understanding of how important it is to move well, here are some of our favorite movement drills that can help you alleviate your sciatic nerve pain.  We take a systematic approach to moving joints that may cause entrapment of the nerve.


Common Entrapment Location #1 – Plantar Fascia

We talk so much about impingement in the spine, but the nerve can also become entrapped in the foot, ankle and hip as well.  The nerve runs from the L4 (Lumbar) to S3(Sacrum) all the way down the posterior part of the leg through the inside part of the heel to the bottom of the foot.  The Foot wave drill below is designed to create space in the joints of the foot.


Foot Waves – Perform 5 slow and controlled foot waves in each direction.

Entrapment Location #2 – Heel

As we work up the nerve, the second area to consider is the heel.  The heel joint is a prime area for the tibial nerve (sciatic nerve extension) to become entrapped as it descends down into the bottom of the foot (plantar extension).  As you can see, the tibial nerve runs right through the inside portion of the heel.  The ankle circle drill below, helps mobilize the heel joint.


Ankle Circles – Perform 5 slow circles in each direction

Entrapment Location #3 – Hip

Often times, there is some sort of recurring hamstring injury or a feeling of pain/tightness going on.  This can be associated with some sort of impingement happening within the hip joint.  It’s not always the case, but when you have nerve pain, the cause can be anywhere up or down the nerve.  The hip is just the next logical place to mobilize.  Below you’ll find two great drills to help with this:

Cross Body Hip Circles

Full Rehab Hip Circles

Entrapment Location #4 – Sacrum

Finally we have the pelvis/sacrum area where the root of the nerve comes out.  To understand this better, take a look at the photo below.  You’ll notice the as the nerves come out of the low back and sacrum (L4, L5, S1, S2, S3) they travel down the leg.  There are plenty of places to get entrapped.  These two exercises below do two things.  1)  The pelvis mobility is designed to free-up the space in your sacrum and get it moving better.  2)  The Tibial Nerve glide is designed to “floss” the nerve back and forth to free it up.

Pelvis Mobility and Tibial Nerve Glide

There you have it.  Some of our favorite movement-based drills you can do anytime and anywhere to help relieve your sciatic discomfort.  If you test all these drills and don’t find them to be useful, I highly suggest a few things:

1.  Go back and rewatch the videos, there is a good chance you have missed an important cue or action that is not giving you a good result.  It is important to perform drills exactly how it’s explained.

2.  Slow down, breathe and make sure not to push through pain.  Pain is not something we want to experience when performing these exercises.

3.  It’s possible that you need something very specific, other than these drills.  In this case, I suggest reaching out to schedule a session to make some real progress.

As always, we are here to help.  Please reach out if you need anything.

Keep moving.

4 Exercises to Relieve Eye Strain

4 Exercises to Relieve Eye Strain

If you spend any length of time staring at a screen or under fluorescent lights, then you’ve surely had to deal with eye strain.  More and more it’s moving up into the top 3 complaints when we go into offices for training.  When the eye gets fatigued, it can cause a list of other problems including decreased energy, headaches and neck pain to name a few.

Being able to “power through” fatigue may be seen as a badge-of-honor and get you noticed in the office, but when left untreated, you can experience a significant drop in productivity, but more importantly inherent visions problems.

I’ve talked about this before, but you certainly don’t want to incur vision problems.  Not when those two eyeballs account for nearly 70% of the information coming into your brain to make good decisions.  Bad vision = bad visual processing by your brain.

Why is that so important?

Well, if your brain is getting poor information from your eyes, then conflicting signals (outputs) get sent out, like pain signals in the neck or back.  Think of it this way – you have 6 muscles attached to each eyeball and just like any other muscle, they need to be rested.  It’s like doing bicep curls nonstop until your bicep strains, except with your eyes.


This is why it’s so important to rest and reset them.  Here’s 4 really quick exercises you can do the next time your eyes start twitching or feeling tired.  These are some of the same exercises we train all of our Death of the Desk members to use when they need a break.

Exercise #1 – Eye Massage

Perform light, topical massage in a circular motion around all 4 corners of the eye.  The key is to massage around the orbital bones at the bottom, top, inside and outside.  Spend about 15 seconds at each part and re-assess how you feel.

Exercise #2 – Eyelid Pressure

Make sure you aren’t pressing down too hard on your eyelids, it’s important to keep the pressure very light using a couple fingers.  About the pressure of the a coin.  By pressing for about 15 seconds with light finger tip pressure, you get a reflex in the eye that can calm you down.

Exercise #3 – Rapid Eye Blinking

You may find that you aren’t able to keep a good rhythm or pace but just keep practicing.  You want to shoot for about 15 seconds of rapid eyelid blinking.  This will wake your eyes up and should feel really good.

Exercise #4 – Eye Palming

This palming effect should be done so there is no light – it’s completely black.  You’ll most likely get some light orbs or flashes for the first 30 to 60 seconds before your eyes adjust and the light goes completely black.  Take as long as you need to, generally a minute to two minutes is good.  Gradually open your eyes and let them get re-acclimated to the light.

Your eyes should now feel like they have reset and are ready to perform more work.  Make sure to perform these a few times per day, but to be honest once an hour would be great.  This is especially effective if you spend most of your day in front of a screen.

As always, let us know if you need help.

Keep moving.


3 Simple Mobility Drills You Can Do Anywhere

3 Simple Mobility Drills You Can Do Anywhere

I promise I’ll get to those 3 really simple mobility drills you can do anywhere, but first I need to get something off my chest.

I don’t know what you need.

There I said it.

Even if I did know yesterday, there’s a good chance that you may need something different today.


Because you’re physiology is always changing.

The amount of sleep you get, how much food you eat (and quality of the nutrients), whether you’re activity from day-to-day, as well as you’re stress levels can all impact what you need on a daily basis.

So, with that…I don’t know what you need.  I can however guess, that it would be good to change what you’re doing right now if you don’t feel optimal.  You don’t have to change forever.  Just for a little bit and then go back to attacking what you need to.

If you’re experiencing pain, just remember: Pain is an action signal to CHANGE something.

Just so we’re clear, that action signal we call pain can be described in man ways:

Tightness, Aching, Burning, Stabbing, Shooting, Cramping, Throbbing, Numb, Sore, Tender, Sharp, Annoying, Agonizing, Debilitating and many more!

Obviously some are more extreme descriptions than others, but you get the idea.

Because your experience is individual to you, it’s important that you have some options to make yourself feel better.  Now remember, we aren’t prescribing you anything specific, merely giving you options to try on.

Option #1 – Change Your Context

If you are experiencing stiffness or pain while seated, then stand to see if your experience changes.  Quite often, when working with clients, we take them from a standing position to a floor position because it’s less threatening to the nervous system, from there we can provide a safer environment to work within

Now, I’m not saying you have to go lie on the floor, but you could!  Just change how you’re doing it.  Try changing from seated to standing or standing to seated.  This will also change the postural position  you’re in, which can have a really positive benefit to physical state.

Option #2 – Check Your Emotions

You generally don’t hear much complaining from folks that are really happy do you?  Yeah, that doesn’t happen too much.  Emotions can play a really big role to how you feel, what your posture looks like and whether you actually experience a pain event.

If you are experiencing anger, stress, sadness, etc.  Try taking a break from whatever you’re doing to change your emotions.  Take a few minutes to walk, breathe, meditate or talk to someone.

Upon completing, you may still not be at 100%, but if you can make some improvements, that’s trending in the right direction.

Option #3 – Move Your Joints

Ah, we are finally here!  3 Simple Mobility Drills You Can Do Anywhere.  We talk about mobility A LOT.  The reason being is because:

1️⃣ Brains need fuel and activation to survive.  One of the best ways to activate your brain is to move your joints through there full ranges of motion as often as possible.

2️⃣ When you move your joints, you stimulate mechanoreceptors – these receptors send signals to the brain that there are changes in your environment, movement, pressure and tension.  Joints contain the most amount of mechanoreceptors.

3️⃣ Joints do not have any active blood flow.  What that means is they rely on movement to keep them lubricated and moving freely.  The more sedentary you are, the less you move your joints.  The less you move your joints, the less range of motion they have access to.  A good example of this is aging populations.  The need for assistance tools like walkers and canes causes gate to shorten, creating smaller and smaller ranges until the person is unable to move the joints in ranges to perform any basic walking function at all.

Now that you understand why it’s so important to move your joints, let’s move them.  Below you’ll find 3 mobility exercises we like that move a lot of joints at the same time.  Some key concepts to utilize when performing these drills:

  • Lengthen your body.  Unless it’s an actual slumping exercise, avoid looking down or hunching over when practicing.  This will provide better signaling and performance.
  • Breathe.  It sounds trivial, but we always have to remind clients to breathe while performing mobility.  For some reason we like to hold our breath when doing something new.
  • Never move into pain.  Just don’t do it.  Shorten your range and SLOW DOWN!

Mobility Drill #1 – Standing Cat/Cow

Why we love them:  It takes your entire spine through a full range of motion, stimulating a lot of joints (mechanoreception).  It also just feels really good!

Make sure to perform them slow, controlled and relaxed and sync up your breathing.

EXHALE as you round your back.

INHALE as you open your chest.

Common Errors

You won’t be perfect the first few times you perform these but here are some tips to ensure you are improving your technique.

  1. Try to make your spine find it’s entire range of motion, from your head to your tailbone.
  2. Start small and gradually make the movement larger.
  3. Don’t rush.  Move slow and breathe.

Mobility Drill #2 – Shoulder Unleashes

Why we love them: The shoulders, upper back and neck tend to be high on the complaint list.  This exercise gives a lot of love to a lot of joints all at once.  It’s great for kicking that slumped posture position too.  You can perform these seated or standing (but of course we love them more if you stand).

Avoid speeding through this movement.  Take your time, exploring all the range in your shoulders, elbows, wrists and hands.

Common Errors

You won’t be perfect the first few times you perform these but here are some tips to ensure you are improving your technique.

Perform the exercise in steps:

  1. Arms down and palms up, fingers spread.
  2. Curl your fingers to a fist.
  3. Curl your wrist to flex wrist.
  4. Flex elbows, trying to touch hands to shoulders.
  5. Lift elbows up past ears
  6. Squeeze shoulder blades, extending elbows back.
  7. Unleash arms.
  8. Uncurl wrists.
  9. Wave fingers to extended position.
  10. Revers and repeat.

Mobility Drill #3 – Hip Circles

Why we love them: Hip circles are money for anyone with a “tight” low back.  It generally provides relief in the hips and low back.  Because of it’s neurological connection, it is also extremely beneficial for your shoulders.  Upon completing, you should feel like walking / general movement is easier to perform.

Avoid speeding through this movement.  Feel free to play around with stance width and foot position.  Start with a small range of motion, gradually increase as you feel yourself relaxing and loosening up.

Common Errors

You won’t be perfect the first few times you perform these but here are some tips to ensure you are improving your technique.

Perform the exercise in steps:

  1. Lengthen up tall through the crown of your head
  2. Set your pelvis to neutral.  Most people tend to have this anterior pelvic tilt, try to avoid that.
  3. Avoid looking down at the floor, keep your eyes forward.

There are plenty of ways to change your state, it just requires a little effort on your part.  These are not all inclusive, but can start to give you some full body relief consistently.  We offer hundreds of videos in our exercise library for our DOTD Members.  They include all areas of the body.

The point is to explore your body a little.  You’ll a large return in energy, performance and productivity from moving your body.  Just pay attention the signals your body is giving you.

If you can’t perform any mobility, then try changing the context of your position or any emotions that are included, you’ll be surprised what you find.

If you need help, just reach out.

6 Ways To Alleviate Lower Back Pain

6 Ways To Alleviate Lower Back Pain

Oh no, another article about lower back pain (LBP).  I know you’ve probably read them all and heard them all.  Well, I’m definitely not going to sit here and tell you I have the magic pill for LBP because I don’t.  What I will share though, are some strategies that have worked well for many people and give you some options to try.

The thing with back pain is that nobody really knows why people experience it.  Many doctors have declared they have the answer – misalignment to surgical protocols, to everything under the sun has been attempted, yet low back pain is still the second most common cause of disability in US adults.

It accounts for an estimated 149 million lost work days and between 100-200 BILLION dollars annually in lost wages and productivity.

Yes, that is a capital “B” – billion dollars we are leaving on the table because of low back pain.  I’d say it’s a big problem that is only getting worse – even with all the advance in technology.

Why? Because the pain people are experiencing is individual, for individual reasons and if you know anything about pain – it manifests differently in different people for different reasons:


  • Some people are in pain because of the amount of stress they experience.
  • Some people hurt because they’ve had an injury that wasn’t rehabilitated correctly.
  • Some people just hate their job and that’s why they experience pain.
  • Some people are overweight and experience joint inflammation.
  • Some people just need to move better and more often.
The goal of this article is not to tell you what will fix your pain, but to give you options to try to help you figure out what combination of protocols work best for you.  We are going to cover many of those reasons above and give some strategies to implement. Ready?

Strategy #1 – Reduce Stress

Stress is never going to fully leave – it’s part of everyone’s lives and is actually good in the right doses.  It’s the tipping point you want to avoid where you feel like you’re overwhelmed, disorganized and lacking enough time in the day to perform.

One of the best ways to prepare yourself for each days is through routine.  I talk about it in the How to Feel Amazing at Work article. Stress comes from every angle – work, money, relationships, lack of recovery, family, nutrition, bills, etc, it’s important to build consistent habits that keep the evils powers of chronic stress at bay.

What You Can Do About It

Take stock in what makes you feel good or happy and fulfilled.  We call this “self care”, simple activities that allow you to recover in mind, body and spirit.  Some simple stress reducing activities can include:

  • Journaling
  • Walking
  • Yoga
  • Meditation
  • Sport or Hobby
  • Exercise
  • Vacations

This list isn’t extensive but hopefully gives you some ideas to inspire you to take action and practice self-care more often.  Remember, pain is like a bucket of water filling up – when you experience pain, it’s because your bucket is overflowing.  Self care allows to remove the water before it overflows.

Strategy #2 – Just Breathe

Piggy-backing off of stress relief, a great way to reduce stress is with proper breathing mechanics.  I know it seems kind of trivial to talk about breathing but unfortunately, most people breathe all day long in a state of high-stress.

What does this mean?

Well quite simply, you are probably breathing mostly through your mouth and into your chest.  This type of breathing is great if you are about to fight or need to run away from a bear, but breathing this way over the course of days, weeks and years yields pain, problems and even more stress.

Instead, start your day off with some focused breath work.  Practice 10-20 breathes inhaling through the nose into your bell and exhaling through your mouth or if you are feeling tense, take a 5 breathe break.

That’s right, just stop what you’re doing and practice 5 deep breaths in through the nose and out through the mouth with a slow exhale.

Another great practice If you want to breathe better is to just close your mouth more throughout the day.  Naturally you’ll begin to breathe deeper and slower causing a relaxed feeling.

What You Can Do About It

Here’s a great drill to practice better breathing.  It’s called boxed breathing, have a watch!

Strategy #3 – Move Your Body

This is one of the strategies that we talk about most often because well, it has been shown to be one of the most important activities you can do for chronic back pain, and the only real investment you’re making is time.

You have a couple minutes here and there to move a little bit don’t you? It’s counterintuitive to want to move when you have back pain.  In fact it’s common to avoid any type of physical activity in order to rest and heal, but that’s exactly the opposite of what we recommend.

Physical inactivity can easily delay your recuperation process even longer. What’s important to understand with movement is that you don’t need to do an extreme amount to see benefits.

This is partly why we film and recommend our daily 2-minute drills.  Adding in just 2-minutes of targeted movement/ mobility drills every 30-50 minutes, can have massive benefits to long-term pain and general health.

If you want to add more exercise, by all means.  Studies have shown that exercise like strength, cardiovascular and mobility training yield great results compared to those who are inactive.

I’m not going to give you a whole exercise program but if you want that, we have a program for that. What I’d like to provide though, is a few joint mobility exercises that have worked well for people with back pain and discomfort.

What You Can Do About It

The first 2-minute drill below targets your pelvis and your neck.  The pelvis is the area below your back pain.  If your pelvis isn’t functioning properly, your back can easily bare the brunt of the work. The neck mobility is interesting because neurologically, your cervical spine (neck) and sacrum are connected, so mobilizing both sends good signaling up the spine.

This next exercise we call “Scrape the Barrel” and mobilizes the hips and spine.  It’s so simple, yet works really well for a lot of people.  We’ve seen go from a very high pain level to minimal discomfort just from doing this exercise:
Finally, this is my favorite exercise of all time.  We call it the “Rag Doll”, you’ll understand when you see it.  It feels like a little slice of heaven and directly mobilizes the spine.  Be sure to move slow and don’t forget to breathe!

Strategy #4 – Rest and Reset Your Eyeballs

What do the eyes have to do with this?  Well…a lot.

See, your vision is at the top of the hiearchy of how your brain assesses threat.  If your eyes don’t work very well, then threat goes-up.

If you remember from the Threat Bucket video above, pain can manifest from virtually anything going on in your life – including your inability to see very efficiently.  If you spend your time in front of a screen all day, then chances are, your eyes are not getting any better.

Speaking of screen-time, research shows that Americans spend almost 11 hours per day with their eyes fixated to a screen.  That’s an insane amount of time to be looking at something other than real-life.

What You Can Do About It

Rest and reset your eyes.  Work the muscles the way they were designed to with these exercises.

Without further ado, here are some exercises to rest and reset your eyeballs:

Strategy #5 – Lose Weight

When a talking about pain, we HAVE to consider everything and that includes weight loss for pain and performance.  Excess weight can put a lot stress and load on the joints and tissues of the body.  The reason that this is so important to understand is because of two laws:

Wolff’s Law – states that bone in a healthy person or animal will adapt to the loads under which it is placed.[1] If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading.


Davis’s Law – soft tissue models along imposed demands. It is the corollary to Wolff’s law, which applies to osseous tissue. It is a physiological principle stating that soft tissue heal according to the manner in which they are mechanically stressed.[1]

What this means is that when your bones and tissues remodel, they are remodeling to manage stress and load.  This is not indicative to pain and performance but more so to function and survive.  Joint and tissue remodeling can cause a multitude of reasons you experience pain:

  • Pinched nerves
  • Compensations
  • Weakness
  • Postural Deformities
  • Restrictions
  • Capabilities

and much more.

Strategy #6 – Eat Better Food

This goes hand-in-hand with weight loss but is not the only reason.  Food is a chemical reaction in your body and a good indicator that your body doesn’t chive with food is inflammation.

When your body and tissues react with food it’s not suppose to have, you’ll get a reaction.  That reaction is essentially your tissues swelling. Achey joints, stiffness and pain are all reactions from inflammation.

If you change your intake of food into higher quality nutrients, then inflammation goes down.  Because it’s so individualized we recommend getting food sensitivity testing performed so that you have a clear picture of what foods are and aren’t ideal for you and your body.

In general, foods that are high in nutrients are where you want to source your meals from, which we talk about in our Drive2Thrive program.

In closing, we have to look at the body as a whole and not just the part that hurts.  These options are just that – options.  Try some on and see how they feel.  Explore, try, learn and repeat.

Remember, pain is just a signal that you need to change something.  Chances are you just haven’t been changing the right thing in the right amount.

These options work very well for a many people, if you need help, please feel free to reach out to us.  Our online membership has a wealth of resources to help you on your journey.

Pin It on Pinterest