Move with Viv

Move with Viv All In Wellness by MoveWithViv helps midlifers, seniors & teams build strength & mobility. Classes, 1‑to‑1 coaching & corporate wellness.

Rehabbed from surgeries myself — now I guide others to move pain-free, with purpose. Message us to get started.

22/12/2025

Chatted plantar fasciitis with my podiatrist colleague today 👣

We covered who tends to be more prone (yep — many women in peri/menopause notice it more), plus how to manage it without panic: adjust load, build foot + calf strength, and be patient with the timeline.

One big takeaway: shoes matter. A supportive, cushioned pair (with a stable heel) can reduce irritation while you rebuild tolerance — especially if you’re on your feet a lot.

If your heel pain is worst on the first steps in the morning, don’t just stretch and hope. Get it assessed, then train the muscles to support your body properly.

22/12/2025

Chatted plantar fasciitis with my podiatrist colleague today 👣

We covered who tends to be more prone (yep — many women in peri/menopause notice it more), plus how to manage it without panic: adjust load, build foot + calf strength, and be patient with the timeline.

One big takeaway: shoes matter. A supportive, cushioned pair (with a stable heel) can reduce irritation while you rebuild tolerance — especially if you’re on your feet a lot.

If your heel pain is worst on the first steps in the morning, don’t just stretch and hope. Get it assessed, then train the muscles to support your body properly.

12/12/2025

Heel pain chat with my podiatrist colleague 👣

𝗣𝗹𝗮𝗻𝘁𝗮𝗿 𝗳𝗮𝘀𝗰𝗶𝗶𝘁𝗶𝘀 𝗰𝗹𝘂𝗲𝘀: 𝗵𝗼𝘄 𝘁𝗼 𝗶𝗱𝗲𝗻𝘁𝗶𝗳𝘆
• Pain under the heel/arch
• Worst on the first steps in the morning
• Eases as you warm up, flares after long standing/walking

And yes — aging can mean slower tissue recovery… but pain isn’t a life sentence. Most cases are a 𝙡𝙤𝙖𝙙 𝙫𝙨 𝙘𝙖𝙥𝙖𝙘𝙞𝙩𝙮 problem: we rebuild tolerance with smart adjustments + progressive strength.

Stay tuned for more!

08/12/2025

𝐏𝐥𝐚𝐧𝐭𝐚𝐫 𝐅𝐚𝐬𝐜𝐢𝐢𝐭𝐢𝐬 𝐌𝐲𝐨𝐟𝐚𝐬𝐜𝐢𝐚𝐥 𝐑𝐞𝐥𝐞𝐚𝐬𝐞 — Foot feeling tight or stiff? This simple myofascial release helps hydrate the fascia under your arch, reduce morning stiffness, and improve how your foot loads when you walk or train.

Gentle pressure with a ball teaches the tissue to relax without forcing anything — especially helpful if your feet are sensitive or you’re dealing with plantar fasciitis–type discomfort.

Start slow, breathe, and let the fascial glide return. Check out the other videos for other massage ball relief techniques 🦶🏼

04/12/2025

Feeling stiff or “not ready yet” when you train? After 40, joints and tendons just take longer to wake up. I warm up with movement — and a little help from .

𝐒𝐭𝐚𝐫𝐛𝐚𝐥𝐦 𝘄𝗮𝗿𝗺 𝘀𝗽𝗿𝗮𝘆 gives a gentle heating effect that boosts local blood flow and helps tight areas feel less rigid, so I can get into my warm-up faster. Not a replacement — just a smoother start.

Post-workout is where 𝐒𝐭𝐚𝐫𝐛𝐚𝐥𝐦 𝗰𝗼𝗼𝗹 𝘀𝗽𝗿𝗮𝘆 comes in. Cooling slows pain signals, reduces heat and irritation, and helps me recover without waking up feeling wrecked.

Warm to prepare.
Cool to calm.
That’s how you stay consistent, especially in your 40s+.

I’m all for smarter warm-ups, sustainable strength, and recovery that keeps you active for life 💪🏼

27/11/2025

Tight calves from standing all day, running, lifting… or just living life?
A simple calf release with a massage ball helps restore ankle mobility, ease that heavy lower-leg feeling, and support smoother squats and walking.

What you’ll notice:
A mild, achy pressure that slowly softens as the tissue relaxes — that’s your fascia rehydrating and your nervous system reducing muscle tone.

Why it helps:
Calf tightness limits dorsiflexion, which affects everything from lunges to balance. Gentle SMR improves tissue glide and circulation so your ankle moves the way it should.

Use this before training, after a run, or anytime your lower legs feel stiff.

If you want mobility + strength coaching, check out our group classes on https://bookings.vibefam.com/allinwellness/classes

17/11/2025

Neck stiffness, tight traps, or that “knot” feeling after work or training?

Those upper fibres stay tense because the fascia and surrounding muscles are guarding, not because they’re “tight” in the traditional sense.

Pin the ball between your trap and a wall, breathe slow, add small nods or shoulder sweeps. You will feel tender, achy spot when the ball presses into it. Gentle pressure + tiny movements stimulate mechanoreceptors in the tissue. That tells your nervous system to 𝐝𝐢𝐚𝐥 𝐝𝐨𝐰𝐧 𝐭𝐞𝐧𝐬𝐢𝐨𝐧 + 𝐫𝐞𝐬𝐭𝐨𝐫𝐞 𝐠𝐥𝐢𝐝𝐞.

Your neck feels lighter, shoulders move better, and overhead motions become smoother without forcing anything.

Train mobility + strength with me for long-term resilience.

20/10/2025

Does your grip feel weak or do you have a sharp pain on the outside of your elbow when you lift things? That could be lateral epicondylitis (aka tennis elbow).

I’m sharing my favorite self-myofascial release (SMR) technique that’s been a game-changer for relieving that persistent discomfort. All you need is a ball (lacrosse ball, tennis ball, etc.)!

🔑 Pro-Tip: Go slow and hold on those extra-tender spots.

16/07/2025

“Should I do HIIT? Barbell? Grab dumbbells?”

Start where you are — not where you were 10 years ago.

Rushing leads to injury. Reps mean nothing if they’re not quality.
Your joints aren’t infinite-use.
Lift smart. Recover harder. Eat to support growth — not to shrink.

Progress is: feeling stronger in everyday life.

Go slower if you must. Just don’t stop.

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