Pioneer Valley On The Move

04/10/2026

Registration is open for this fun kids race series!

The Healthy Kids Running Series Spring 2026 - Southwick, MA is on Sunday May 3, 2026 to Sunday June 7, 2026. It includes the following events: PreK 2/3 Yr Old - 50 Yard Dash, PreK 4/5 Yr Old - 75 Yard Dash, Kindergarten & 1st Grade - 1/4 Mile, 2nd & 3rd Grade - 1/2 Mile, 4th & 5th Grade - 1 Mile, 6t...

04/07/2026

Quick Tip Tuesday: Running Downhill

Running downhill can be tricky! Some people have a fear of falling, or of losing control as they speed up. The tendency is to put on the brakes by throwing your feet out in front of you with knees straight, lifting your chest, sticking your elbows way out, and leaning backwards. That actually puts more stress on your knees and overloads your quads.

Instead, think smooth and springy:
• Keep your legs soft and landing underneath you
• Stay relaxed through your arms (no flaring elbows)
• Let your body lean slightly forward, like a downhill skier

03/31/2026

Quick Tip Tuesday: Running uphill
Here's a tip to help running uphill feel easier: Shift your weight, specifically your pelvis, slightly farther forward than it would be if you were running on level ground. Now your weight moves just ahead of your feet, and instead of fighting gravity, you're working with it!

03/28/2026

I have added two additional options for back support rolls to the clinic! I carry rolls of different sizes, shapes, and densities to find the support that fits your body and needs most.

03/24/2026

Quick Tip Tuesday: Lead with your face to create a natural forward lean when you run!

When you gently move your face forward through space, your whole body should follow. Not bending at your waist. Not rounding your upper back into that unhealthy “forward head posture.” Instead, your trunk comes with you into a natural forward lean.

And if you want to pick up the pace? Lean just a touch more from that same cue—face forward, body follows. It’s one of the easiest ways to find your finishing kick without forcing it.

03/17/2026

Quick Tip Tuesday: think “land soft” when running

A slightly bent, supple knee acts like a spring. It absorbs and stores energy, helping you move forward more efficiently. If you land with your knee is locked, the force slows your momentum, and adds stress to your knees and back.

03/10/2026

Quick Tip Tuesday: lean forward from your ankles when you run!

When you run, you shouldn’t be perfectly vertical. A slight forward lean from the ankles helps your body work with gravity instead of against it.

This position allows your core muscles to engage properly, which in turn reduces the load on your legs. It also makes breathing easier by allowing full movement of the diaphragm and lungs. And while it may seem small, a slight forward lean can even reduce air resistance. Over long distances, those small efficiencies add up.

03/04/2026

😁😁😁 Thankful you be able to have a positive impact!

03/03/2026

National Day of Unplugging is a day dedicated to intentionally stepping away from screens and digital devices to recharge mentally, emotionally, and physically. It allows the mind to slow down, wander, and create, often sparking new ideas and creativity. This picture is a
box my son decorated with his friend. In a world where AI and screens seem to be everywhere, I love that my child can use his imagination to make new worlds from
cushions, blankets, and boxes. He has no hesitation explaining and giving me tours of his creations, and I am so honored that he welcomes me in.

03/03/2026

Quick Tip Tuesday!
Here are some tips on posture when you’re sitting and using a computer. Have a great day!

02/27/2026

This is a message I received following my last workshop! This participant had chronic hip stiffness with pain off and on for years. She has been consistent with the exercises that were provided, focusing on the specific movements that were found to be most effective for her during the workshop. I’m so grateful to have the opportunity to help people walk and move without pain!

02/24/2026

Here are some everyday items you can use instead of dumbbells. Choose something you can grip comfortably and lift overhead with control.

• 16–20 oz water bottles
• Canned goods
•Empty half-gallon or gallon milk jugs — fill with water or sand, seal tightly, and use the handle for a secure grip