B L Health & Performance

💧 TISSUE ISSUE TIP OF THE DAY

Most of my clients don’t realize how important hydration is until we talk about it during their session.

Proper hydration supports your muscles, joints, brain, circulation, temperature regulation, and overall health. It can also play a role in energy levels, muscle cramps, recovery, sleep quality, and mental clarity.

A simple guideline I often recommend is to drink at least half your body weight (in pounds) in ounces of water each day. For example, if you weigh 180 pounds, aim for about 90 ounces of water daily. Your individual needs may be higher depending on your activity level, climate, and overall health.

One habit that can make a big difference is starting your day with water.

While you sleep, you typically go 7–8 hours without drinking fluids. Even though your body is at rest, you’re still losing water through breathing, sweating, and normal body functions. That’s why you often wake up mildly dehydrated.

💧 Aim to drink about 20–25% of your daily water intake within the first hour after waking. It’s a simple habit that helps begin rehydrating your body after an overnight fast.

Hydration isn’t a cure-all—but it’s one of the easiest and most overlooked ways to support your body’s ability to move, recover, and perform.

Move Better. Feel Better.

👇 How much water do you drink in a typical day? Let me know below! 💧

TISSUE ISSUE TIP OF THE DAY!

💥 Move Better. Feel Better. Recover Faster.

Have you ever pulled a muscle, sprained an ankle, or injured a tendon or ligament that seemed to take forever to heal?

When tissue becomes inflamed, applying aggressive bodywork too early can sometimes irritate the area and slow the recovery process.

That’s where Deep Tissue Laser Therapy can be a valuable tool.

One of the biggest benefits of laser therapy is that it helps support the body’s natural healing process by:

✅ Reducing inflammation
✅ Increasing circulation and blood flow
✅ Accelerating tissue repair
✅ Reducing pain naturally
✅ Supporting recovery from both acute and chronic conditions

Treatment is non-invasive, drug-free, and typically takes only a few minutes.

Whether it’s your lower back, shoulder, knee, ankle, or foot, laser therapy can help you get back to moving and feeling your best.

Don’t let pain limit your movement — take the next step toward recovery naturally.

And yes... stay hydrated 💧

Remember: Take Care of You before It Takes Care of You!

TISSUE ISSUE TIP OF THE DAY!

Tight Lower Back? Try Decompression!

Lower back pain is one of the most common issues I see in practice.

Many people seek relief through deep tissue work, myofascial release, cupping, massage, or other hands-on therapies. While those treatments can be very effective, sometimes the issue is more than just tight muscles.

Most of our daily activities compress the spine, especially the L5-S1 segment—the lowest disc in the lumbar spine. Sitting, standing, lifting, running, and even workouts can increase that compression over time.

My go-to exercise is the L5-S1 ELDOA. It helps create space in the spine and can be used as both a treatment and prevention strategy.

Benefits:
✅ Helps decompress the spine
✅ Reduces pressure on the discs
✅ May help reduce pain and stiffness
✅ Improves posture and circulation
✅ Supports spinal disc hydration

One of the best times to perform the L5-S1 ELDOA is at the end of the day, right before bed. After a full day of sitting, standing, lifting, and other activities that compress the spine, it’s a great way to help decompress and restore space to the lower back.

Don’t wait until pain stops you. Incorporate decompression exercises into your daily routine and invest in the health of your spine. Going to bed with a decompressed spine may help you wake up feeling and moving better the next day.

And yes... stay hydrated 💧

Remember: Take care of you before it takes care of you.

Care That Meets People Where They Are

Helping people move and feel better doesn’t always happen in just one setting.

Whether it’s in-office treatment, in-home care for convenience or recovery needs, on-site support at events and movement assessments, or volunteering to support first responders during difficult times — the goal remains the same: helping people recover, move better, and function at their best.

Different environments.
Different needs.
Same purpose.

Having the ability to adapt care to the situation allows treatment and recovery to meet people where they are.

TISSUE ISSUE TIP OF THE DAY!

WORKOUT RECOVERY 💪

One of my go-to recovery tools after training is .cbd

Made with high-quality natural ingredients, THC-free, and contains no artificial preservatives or contaminants—helping ensure a pure CBD isolate designed for maximum absorption and effectiveness.

I use it to help support:
✔️ Muscle soreness recovery
✔️ Joint discomfort
✔️ Stress relief
✔️ Better sleep & recovery

Recovery is just as important as training.

👉 This is the CBD product I trust.

Use code: BRAD15 for 15% OFF at checkout.

TISSUE ISSUE TIP OF THE DAY!

MEDIAL KNEE PAIN? 😫

Pain on the inside of your knee?
You may want to look at your feet 👣

➡️ Over-pronation (flattening of the foot) can cause the knee to collapse inward, placing extra stress on the inside of the knee.

Here’s the important part:
Most knee pain is caused by issues ABOVE or BELOW the knee — not always the knee itself.

Everything is connected.

✔️ Proper evaluation
✔️ Soft tissue treatment
✔️ Corrective exercises
✔️ Better movement mechanics

…can go a long way in relieving pain and improving function.

👉 Fix the cause, not just the symptoms.

📩 DM me to get assessed

Oh yes… STAY HYDRATED 💧

Remember… Take Care of You before It Takes Care of You!

TISSUE ISSUE TIP OF THE DAY!

Ahhhh… does this look familiar? 🤔

NECK PAIN? HEADACHES?
It might be TECH NECK 😩

We spend hours every day looking down at our phones, putting extra stress on the neck and upper back.

➡️ Simple fix:
Instead of dropping your head forward, try bringing your phone up closer to eye level while keeping your head and posture upright.

Small adjustment… BIG difference.

The more aware you are of your posture throughout the day, the less stress you place on your neck and shoulders.

👉 Fix the habits. Fix the cause.

📩 DM me to get assessed

Remember… Take Care of You before It Takes Care of You!

TISSUE ISSUE TIP OF THE DAY!

GLUTES — Maximus, Medius, Minimus

The powerhouse of your hips.

…but are they working?
➡️ Probably not as well as they should.

When your glutes aren’t functioning properly, it can show up as:
• Low back pain
• Hip tightness
• IT band issues
• Hamstring or calf tightness
• Even neck or ankle discomfort

👉 Everything is connected.

Sitting all day?
Your glutes stay relaxed and lengthened…
Over time, they stop responding the way they should.

➡️ Weak or poorly activated glutes = compensation everywhere else

Time to get off your butt and get them working again.

✔️ Proper assessment
✔️ Correct activation
✔️ Strength + movement training

Fix the cause—not just the symptoms.

“And don’t forget—hydration plays a role in muscle function 💧”

📩 DM me to get assessed