About

A Letter from Abby

Sustainable Movement

About

A Letter from Abby

30 min. Movement Assessment + Goal Setting

6 Movement Coaching Calls with Abby

12 Movement Coaching Calls with Abby

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This shin box, or 90/90 sit, or side-bent-sit, is a great way to open your hips, build core stability, and interact with little ones. (Can you count how many feet are in the bottom photos?) 👣👣
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This position can however create discomfort in the shoulder if you are using your arm for support & it can be difficult to get up and down from if the core is not engaged. Here are 3 tips that can help you experience less discomfort, more core engagement, and a deeper hip stretch. All you’ll need is a rolled up towel or small bolster like the 1/2 dome I am using and 2 yoga blocks or something similar. .
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🔑 Sit with the legs bent and ankles in dorsiflexion. Notice if your supported arm on the floor has a bent elbow and/or a rolled in shoulder (internal rotation). And notice if one side of your torso is shorter than the other? Like a 🌈 .
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🔑 Spread your fingers and press away from the, roll the shoulder towards the wall behind and watch the elbow pit (crease) rotate forward. Great! This will save your shoulder and build strength in the arm! .
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🔑 If you are still needing to use the supported arm (see if you can sit tall in your hips without your hand on the floor) then grab your bolster and slide under your hip area and adjust until both sides of your torso are tall and you can take your hand off the ground! Awesome! This will help you build core stability and strength! 🔥
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🔑Now to stand up. Do you place your hands on your thighs and lean forward when you go to stand up? .
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🔑Grab your two yoga blocks and place them on either side of your hips (watch out for little wiggly feet!) and place your hands on each one as you go to stand up. This will help you to avoid leaning forward and build strength in your glutes and core.
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🔑Trouble lowering down with control? Use the blocks to also help you lower down to the ground or to your bolster slowly. This will help build strength as well. The stronger you become the less you’ll depend on the blocks to assist you up and down. 👊🏽 You got this!
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🔑Give this a shot and comment below about how it went! .
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#sustainablemovement #fitness #movementforall #exercise #homeworkout #groundmovement #naturalmovemen

Rib thrusting or rib elevation can wreck havoc on your alignment, cause low back pain, weak core muscles, and improper lifting form which can all be frustrating. In addition, rib thrusting makes it super hard to breathe efficiently which effects your stress levels and overall movement quality. Who has time for that? .
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But do you know how to tell if you are rib thrusting? Today’s #sustainablemovement tutorial breaks down a really easy and quick way to check into your rib position. You can do this anytime anywhere and before your workout to check your alignment. You can experience rib thrust in lifts like squats, pull ups, and over head presses. Today I’ll use the over head press as an example.
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🔑 Place an object like a 1/2 dome or book (you can even use your hand) at your sternum.
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🔑 Is the object pointing up towards the ceiling? If so, your ribs are elevated. Let’s get those suckers down, shall we?
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🔑 Bring your shoulders forward until your object is pointing forward. TIP: Keep your pelvis stable, the movement comes from the upper body.
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🔑Anyone else feel their abs turn on?! 🙋‍♀️🙋‍♀️🙋‍♀️🙋‍♀️
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🔑 Observe your alignment and how it feels. Abs are on, pressure is off low back, and and breathing is more efficient. .
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🔑Practice pressing two light weights over your head and see how it feels. If it’s hard to get your arms over your head and maintain a rib ramp (ribs down) then this is a good indicator of shoulder tension. More on that later. Honor your shoulder range of motion and avoid compensating with a rib thrust. .
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Thank you @nallenburns for this great tip at #resweek last fall at the @nutritiousmovement center. Soooo good!
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Practice this and let me know in the comments how it feels! 👇🏽👇🏽👇🏽👇🏽
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If you are loving these posts, please follow my new account @sustainable.movement for my movement mission. More on that later but be proactive and hop on over! Thank you!!! ❤️
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#exercise #ribthrust #restorativeexercisespecialist #fitness #shoulderhealth #alignment #stretch #coreexercises #yoga #movement #naturalmovement #homeworkout #workout

Rib thrusting or rib elevation can wreck havoc on on your alignment, cause low back pain, weak core muscles, and improper lifting form which can all be very frustrating. On top of all of that rib thrusting makes is super hard to breathe efficiently which effects your stress levels and of course movement quality. Who has time for that? .
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But do you know how to tell if you are rib thrusting? Today’s #sustainablemovement tutorial breaks down a really easy and quick way to check into your rib position. You can do this anytime anywhere and before your workout to check your alignment. You can experience rib thrust in lifts like squats, pull ups, and over head presses. Today I’ll use the over head press as an example.
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🔑 Place an object like a 1/2 dome or book (you can even use your hand) at your sternum.
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🔑 Is the object pointing up towards the ceiling? If so, your ribs are elevated. Let’s get those suckers down, shall we?
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🔑 Bring your shoulders forward until your object is pointing forward. TIP: Keep your pelvis stable, the movement comes from the upper body.
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🔑Anyone else feel their abs turn on?! 🙋‍♀️🙋‍♀️🙋‍♀️🙋‍♀️
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.
.
🔑 Observe your alignment and how it feels. Abs are on, pressure is off low back, and and breathing is more efficient. .
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🔑Practice pressing two light weights over your head and see how it feels. If it’s hard to get your arms over your head and maintain a rib ramp (ribs down) then this is a good indicator of shoulder tension. More on that later. Honor your shoulder range of motion and avoid compensating with a rib thrust. .
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Thank you @nallenburns for this great tip at #resweek last fall at the @nutritiousmovement center. Soooo good!
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Practice this and let me know in the comments how it feels! 👇🏽👇🏽👇🏽👇🏽
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If you are loving these posts, please follow my new account @sustainable.movement for my movement mission. More on that later but be proactive and hop on over! Thank you!!! ❤️
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#exercise #ribthrust #restorativeexercisespecialist #fitness #shoulderhealth #alignment #stretch #coreexercises #yoga #movement #naturalmovement

I love bridges! They are an excellent exercise that can activate and strengthen the glute muscles while also improving hip and core stability. But if done improperly this exercise can wreck your low back. 😩
Here are two tips to improve your bridge and start igniting that tush 🍑
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🔑Place your feet pelvis width apart and keep shins vertical. Push through the heels and as you come up reach your knees towards your toes to keep the work in your hamstrings and glutes.
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🔑 Work towards lining your shoulders, hips and knees up at the top of the bridge. It’s common to left your hips too high which is where it can become problematic for the low back plus you lose core engagement. Lose-lose. You can draw a line from your knees to your shoulders. If there is a mountain peak in the middle (your hips) then your hips are too high. If they are slightly lower than the line, that’s ok. You can try releasing tension in your hip flexors to improve hip extension and your glutes will turn on the more you practice. . (Swipe for video demo and all the faces! 🤪)
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🔑 Exhale as you come up and keep your core engaged to help stabilize the back and hips: Inhale as you lower tush to the ground. Repeat 15-20 times.
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🔑This is a great exercise for the glutes that don’t aggravate the knees or low back when done properly. Give it a shot and LMK how it goes.
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🧚🏼‍♀️ On a side note, folks have messaged me and voiced their satisfaction for my theatrical visual videos. This will become a regular way for me to share tutorials because it also aligns perfectly with my personality. Show me some ❤️❤️❤️❤️ in the comments below and what you’d like to see next! . TAG your workout buddies too and spread the love! . .
Also, do you notice anything in the circle?????????? 😉 Get ready for #sustainablemovement y’all. It’s coming at you soon. Remember, these tutorials and all movement related content will@be posted on my Sustainable Movement account soon. Get ready! 😍

#restorativeexercisespecialist #bridges #gluteworkout #workout #movementforall #exercisetutorial #movement #fitness #femininebadass #bootyworkout #strengthtraining

Yesterday I shared a great shoulder stretch and back stretch using two yoga blocks. (You can check it out in my previous post.) .

As juicy as that #shoulderstretch is it is one that can be difficult to do for two reasons. 1) You don’t have 2 yoga blocks. This can be resolved using the edge of a couch or a firm bolster for your arms. 2)Kneeling. Some folks might find it uncomfortable or inaccessible to get on the floor (or maybe the workspace doesn’t have a lot of floor space to do the stretch as previously demonstrated.) #
Today I have another variation with a chair (or a stool). .
. 🔑 place palms on chair. Walk your feet back and hinge at your hips to get them behind your heels. .
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🔑 Lower your head and chest between your arms but keep your ribs in. .
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. 🔑 Bend your knees to maximize the upper back and shoulder stretch as I am demonstrating in the photo and if your chair is low like mine. .
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. 🔑 To also get a hamstring stretch follow the steps above but keep your legs vertical. .
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. 🔑 What does vertical leg mean? More on that later but for now see if you can get your hips behind your heels with knees straight and relaxed. This means you can lower and left the knee cap. . .
🔑 Go ahead! Either get to the ground and stretch or grab your chair and stool. Yummy!!!!! 😋
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Newsletter is going out soon! It will include a special shoulder stretching sequence JUST for you! So get on it! 🤗 Link in bio 👆👆👆👆👆 How did this feel? A few people commented that it felt juicy, got some pops, and opened their shoulders. Comment below 👇🏽 and let me know! .
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#restorativeexercisespecialist #flexibility #stretch #homeworkout #yoga #femininebadass #shoulderhealth #movementforall #sustainablemovement #preandpostnatalfitness #fitness

This shoulder stretch goes out to all the keyboard warriors, breastfeeding and baby wearing mama’s, stylists, commuters, & pretty much all other humans who live in the modern world. 🌎
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If your shoulders and mid-back are tight go on and grab two yoga blocks and try out this shoulder stretch. 🔑 Place the yoga blocks on the lower side, shoulder width apart. .
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. 🔑 With your your knees under your hips go ahead and place your elbows onto the blocks. .
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. 🔑 Keep the palms rotated up towards the ceiling and the elbows on the blocks as you begin to shift your hips back. Keep ribs drawn in. .
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. 🔑 Lower chest towards the floor as you bring your palms to the back. .

Advanced ✅ 🔑 Do the same set up but with the blocks on the higher side. .

Swipe to watch my shoulder sequence prior to my #sustainablemovement workout. Comment 👇🏽 with a 🙌🏽 if you have tight shoulders and want more juicy and lovely stretches like this ❤️ PS. My workout is in my story. Check it out if you are looking for a quick whole body workout 💪
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#shoulderstretch #restorativeexercisespecialist #yoga #groundmovement #upperbodyworkout #fitness #stretch #femininebadass #movementforall #flexibility #naturalmovement

“What can I do to help you?” “What do you need?”
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These two questions have been the most powerful and supportive questions I have been asked by friends and family while grieving and healing from my divorce. .
I never knew that how you frame a question can make or break the other person’s ability to feel safe to provide an honest answer or to ask for the help they truly need. 🖤
When I am asked, “How are you doing?” Or when they say, “Let me know if there is anything you need.” It makes me personally feel like they don’t really have the time to be there or they don’t really care (maybe they do and have the best intentions) but I find myself giving short responses and never going to those people for help.
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I noticed the same about apologies and that I am a SHITTY apologizer. I learned that the way I apologize can make a huge impact on the other person’s ability to forgive and heal from whatever it is I did. I learned from @imdrtee in his social justice course that it doesn’t matter what your intentions are, it’s how they land on the person and the impact your words or actions have. And that truly apologizing to someone is a skill and something that I am NOT good at doing for my own entitled reasons. I am working on it though. I am working on learning how to show up for others and really ask how they are and what I can do to help while owning up when and where I need to with a proper apology. 🙏🏽 🖤
What I learned from Dr. Tee is-
1) Own it. Recognize and acknowledge what you did.
2) Apologize for it in a way that doesn’t make the other person feel like it’s their fault for feeling hurt. Again, it’s the impact that matters not the intention.
3) Tell the person what your strategies are so that you do not do the same thing in the future.
Showing up for others and being empathic is something I am quickly realizing isn’t as easy as it seems and I am not Ok with that. I can do better as a human. 🖤 Words matter and they have an impact on others.
And thank you to those of you have reached out to me and have been there for me. I see you and I appreciate you. ❤️ #femininebadass #theartofcommunicating #beabetterhuman #iamsorry

Sean is an incredible barber that I work with at @rivervalleyclub. I take my son to see him and he always has some kind of treat to share (chocolate for me and a pop for Loch.) 🍫🍭
There is someone ALWAYS in his chair and so he often feels tight in his upper body from the position he needs to be in to cut hair. So I have him do a psoas release and some floor angles to help release tension and counter the internal rotation of his shoulders.
Hair stylists, this is a great Restorative Exercise you can start doing today.
How to set up:
✅Set up bolstering with some yoga bolsters or firm blankets and lay on your back with the bolster resting where a bra strap would be on your back. .
✅ Place something under your head like a rolled up towel or yoga block if you are having trouble keeping your chin tucked (head ramp).
✅ Relax and breathe. As you exhale encourage your ribs down without moving your hips and pelvis.
✅ Chill here with the arms relaxed to your sides as long as you’d like. ✅ Add floor angels for a chest and shoulder stretch. ✅ Keep elbows bent and place back of hand to floor with thumb tracing the floor and the elbow slightly lifted. Slide the arms and up down keeping the ribs down and the thumb side of the and touching the floor. ✅ Breathe and relax.

TAG your stylist friends (massage therapists, and breast feeding & baby wearing mama’s this is for you too) and share the love! ❤️ A great way to give back after helping us to look fresh!
#psoasrelease #floorangels #rivervalleyclub #restorativeexercise #sustainablemovement #movement #stretch #relax #movemoreofyou #movementforall

It’s not much but it’s a start to a new beginning for my career as a movement coach. A little corner in my house that I can claim for my own practice, film movement videos for you, and work with my online clients while my son takes over the house with legos and cheese. .
My anger, sadness and pain has helped me to look into the mirror and really see myself. It has helped me to see who I don’t want to be and who I do want to be. It has helped me find my way back to my true values and what I stand for. It has helped me to redefine what sisterhood means, the power of hope, and the never ending pursuit of self growth is only something we can do at an individual level but that we deeply need others to support us. .
My vision is to see more community of people who are all looking into the mirror and healing their hearts and souls so that we can help create a world that we feel proud to pass on to future generations. I vision a community of women who hold your hair back while you emotionally vomit 🤮 on the floor and can call you in to check yourself when needed. I vision a community of folks who believe in identifying their roles and using it to serve and support those who live in fear, hopelessness and oppression on the daily. .
My mission is to help humans move more and to move well and live a healthy and joyful life that aligns with their truth. ❤️ I want to help make movement and fitness more accessible to people regardless of location, income, job, ableism, gender, race, etc. I want to help overcome barriers that make it harder for others to have access to movement that is sustainable for their bodies and honors their values and preferences. .
This little nook is just the beginning of something beautiful and inspiring. I invite you to continue to explore movement, what it means to you, and how you can use it to stand firmly in your truth. ♥️
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Join me in my Sustainable Movement Mission. Sign up for my email list in my bio and connect with me. If you are here and believe that movement is truly inherently for all, this might be for you.
#sustainablemovement #movementmatters #femininebadass #community #followyourpurpose #feminism #movementforall

What to do if a tickle monster is coming to tickle you while hanging?! 👹
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I got a ton of feedback about my “hollow armpits” que to help engage more of your whole body while hanging. But for some people the idea of a tickle monster coming at them was what really got them using more parts of their body instead of just their hands and forearms, which will fatigue so quick. And fuck being tickled! I am personally NOT a fan of being tickled. .
I also share some beginner tips in the second video, swipe to watch. .
I am brainstorming a couple of programs for you and want some feedback from you! ⭐️
1) Build Sustainable Strength from the ground for the bar...how to develop upper body and core strength from the ground up with beginner friendly exercises that you can do at home.
2)How to create YOUR own 10 minute daily sequence with a variety of exercises that you can make uniquely yours.
3) Bootyful Core. Exercises that help develop core stabilization and strength and activate your glute muscles.

Leave your vote (1, 2, or 3) in the comments below 👇🏽and an some extra ❤️❤️❤️ if you are really excited about more programs from me!
#sustainablemovement #upperbodystrength #strength #femininebadass #climbing #alignmeneetsstrength #movement #movementforall

I love Paula. Paula is a remarkable woman with an open mind and a warm heart. I’ve had the pleasure of working with her at @rivervalleyclub and am excited for her to continue her movement journey after 10 strong months together ♥️ Swipe to see this badass in action! 💪
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Paula left these words to share her experience with me. Thank you, Paula. I am grateful! 🙏🏽 .
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. “ I have been training with Abby for ten months and I’m very happy about all the progress I’ve made. My strength, flexibility, balance and knowledge have all increased beyond my expectations. ❤️ Abby is very knowledgeable and great at explaining the how and why of different movements.
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Years ago I injured my shoulder and have been fearful of causing more damage. Abby’s fun and interesting workouts have strengthened my shoulder and body too. Ive been pleased and surprised several times by successfully performed movements that I had been sure I couldn’t master. It was good to be proven wrong. Training with Abby is an empowering and joyful experience.” - Paula L. January 2019

@rivervalleyclub #personaltraining #movementtherapy #sustainablemovement #empoweringwomen #femininebadass #rivervalleyclub #movementmatters #restorativeexercisespecialist #movementforall #girlsgonestrong #joyful #sisterhood

The other day I was speaking to a woman and she was telling me about her daughter. She mentioned that her daughter had made some cards and that she was very artistic. As she was reaching for her phone to show me pictures of the cards I said, “Oh, your daughter has autism?” I thought I heard her say “autistic” when she said “artistic”.
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She giggled in disbelief and said, “Haha, no way. My daughter is in medical school. She isn’t autistic.” 🤯
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I froze. I didn’t know how to respond to her insensitive comment. I do not remember if she knew that my son had Autism or not, to me it didn’t matter whether or not she knew. Her words hit me like 1,000 spears in the eye and I wanted to punch her in the throat. 😡 Like WTH is that funny to you? .
You know what I did? Nothing. I did nothing. I was so shocked that I just stood there and said nothing. I did not advocate for my son or for those with Autism. And it haunts me that I didn’t do anything. I felt like I had failed my son, parents with children who have ASD, and for those who have Autism. .
I don’t really know what my point is in this post other than taking a moment to remind you (and myself) that words matter and how they land on the person you are speaking to matters, even if you didn’t mean to hurt them. It also means that there is still a lot of advocating and education (and people taking the time to LEARN about ASD) that needs to be shared because, guess what asshole! My son could go to medical school and become a heart surgeon, or maybe he will be an astronaut, or a poet, or even a fire fighter! He could save your life one day!
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I recognize my lack of advocacy and am sorry for not standing up in the face of ignorance. Next time I will speak up and advocate better for my son and all the special people like him.💙 #autismawareness #asd #autismmom #autismacceptance

P/C @jason_cheney_photographic

My mission is to help humans move more and well so they can live a healthy and joyful life that aligns with their truth ⭐️ .

I recently resigned as Team Instructor (for personal and professional reasons) for @movnat. As much as I appreciate the education about natural movement and how to implement more of it in my training, with my clients, and in my life, I have come to point in my life to say goodbye. .
I have been quiet lately here on IG because I am in a pivotal phase of personal and professional transition and growth. What I do next is a reflection of the past 12 years working in the fitness industry and my core values coming together. What is coming next is a result from deep wounds of pain and betrayal, and the ongoing lessons of motherhood. What is coming next is an act of service and passion that is rooted in my core values and vision for humanity, our Earth, and our future. It’s scary, it feels undeserving, and it’s effing vulnerable. Sounds like it’s exactly what I need to do. 😉
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What comes next isn’t just about me. It’s about you. It’s about community, service, and empowerment. .
I’ve been collaborating with @vitalgaitway about Sustainable Movement and our offerings to you. What would you like to learn from me and Christine aka the Psoas Whisperer? We have lots of exciting ideas we are tossing around but want to check in and hear from you too!
If you aren’t on my newsletter, sign up for it in my bio. I’ll be sending out more details about Sustainable Movement and my collaboration with Restorative Exercise Specialist, Christine Altman.
#sustainablemovement #empowerment #movement #restorativeexercise #collaboration #fitness #movementmatters #movealigned #femininebadass

#Femininebadass

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