How many reps should I do?

In general, I don’t prescribe fixed numbers — the goal is for you to explore and listen to your body. A good starting point is 2 sets of 10 where reps apply, or a 1–2 minute hold for static positions.

But these numbers can go way up or way down depending on what your body needs that day, or how you’re feeling about exploring something. If just trying something new maybe you want to do a couple of sets of ten, and then see how your body reacts over the course of the day. Maybe the following day you realize you were not very good at this but you start adding weight, or higher reps, or new angles. The key is learning to distinguish between good pain (stretch, effort, weakness waking up) and bad pain (sharp, pinching, or nerve-like sensations).

Stay away from bad pain. Dip your toe into areas that feel weak or disconnected, and move on once you’ve explored that space. The more you move and sense, the more your brain will integrate that feedback across your whole body.

What equipment do I need?

You can start with just your body.

Over time, a few small tools can expand what you’re able to feel and train — things like a slant board, yoga blocks, bands, or a wall.

Recommended equipment list coming soon.

How would you structure your week?

I’m a busy person too — so I keep it simple.

If you can, do 10 minutes when you wake up and 10 minutes before bed. If you have more time, sprinkle movement breaks throughout your day — your body loves variety.

I think of my body cycling through phases:

Rest (recover, breathe, adapt)

Activation (wake up dormant areas)

Synchronization (connect hips, ribs, and shoulders)

Release (let tension unwind)

Some days I just focus on breath or rest on my side to let my system reset. A few times a week, I’ll get my heart rate up — bike, swim, walk, anything that gets me sweating. It clears my head and resets my nervous system.

If you’re strong, layer in weights or resistance gradually. Over time, you’ll notice all of these movements build on each other.

Two to four days a week, I try to spend one to two hours in the gym working through the exploration of movements and then cardio at the end to get my heart rate up.

I ensure I’m not overfocusing on one part of my body, say my hip – instead I may spend more time trying to exhaust my shoulders, and then I’ll go down to legs, and then back up to hips, and then full body movement.

Do you have testimonials or proven success?

I’m still in the early stages of gathering public testimonials — the link will be added here soon.

That said, my promise is simple:

If you’re not satisfied with what I offer, I’ll refund you.

My goal isn’t to sell false promises — it’s to help you reconnect with your body. I can’t guarantee I’ll solve every issue, but I’ll always give you the best tools, guidance, and attention I can.