Focus Physical Therapy

05/12/2026

FAQ lately: “Do you only treat women/pelvic floor patients?”

NOPE!

While pelvic health is a specialty of mine, I still regularly treat:
• hip,knee,neck, back, foot, shoulder pain (am I missing anything? lol)
• lifting injuries
• mobility limitations
• performance rehab

Men 🤝 women
Athletes 🤝 non-athletes

If your goal is to move better, hurt less, and get stronger/confident in your body again, you’re in the right place.



*footage recorded and posted with client consent

05/10/2026

Happy Mother’s Day to the moms leaking, lifting, surviving on caffeine, and trying to workout before somebody wakes up.

You’re doing better than you think 💕

MomsWhoLift

05/08/2026

Mother’s Day Giveaway 💐

Moms spend so much time taking care of everyone else that they often forget to take care of themselves, too.

You push through.
You carry the mental load.
You keep showing up for everyone around you.

Meanwhile:

* leaking when you sneeze becomes “normal”
* core weakness gets ignored
* pain gets brushed off
* heaviness/pressure gets minimized
* workouts stop feeling good
* and your own recovery gets put on the back burner

This Mother’s Day, I want to give back to some amazing local moms 🤍

GIVEAWAY PRIZES:

🥇 A 3-Visit Pelvic Floor PT Package through Focus Phys

🥈 A Discounted Pelvic Floor Evaluation

🥉 2 Free Visits to Strong Moms: Hot Mess Express 💪 at Grind Fitness LLC

TO ENTER:
✨ Follow this page
✨ Like this post
✨ Comment “MOM” below

Winner announced Tuesday 5/12!

Because moms deserve support too 🤍

05/05/2026

Strong Moms: Hot Mess Express — the first class! 💪🏼
We moved. We yapped. We laughed. We got sweaty. Our babies minimally cried. Wins all around!💜

FAQ: Do I have to sign up a certain amount of time before class?
No—there’s no cutoff time! You can book right up until class starts, as long as spots are available. 😊

05/04/2026

Okayyy first class is officially happening 👀

Due to a scheduling conflict, we’re starting with ONE class this week (Tuesday only)

→ which means spots are extra limited!‼️

Strong Moms: Hot Mess Express 💪
A 30-minute, fully coached workout where:

-you don’t have to think
-your kids are welcome (chaos expected 🤝)
-and if you only get 12 minutes in… it still counts

👉 Tuesdays & Wednesdays | 9:15–9:45am
👉 $15 pay-as-you-go | no commitment
👉 Only 8 spots per class

This is fitness built for real life—not perfect conditions.

⚪️Reserve your spot here:

https://book.squareup.com/classes/35m3idorz9vewe/location/LA1B0TVF493RP/classes

Save this so you don’t forget & tag a mom who needs this with you 🤍

SCHEDULE NOTE:
I’ve had a few requests for early morning and evening options—totally get that.

Right now, those times are dedicated to our regular classes at Grind Fitness, so this class will stay mid-morning for now.

If you’re looking for a coached, no-thinking-required workout in the mornings or evenings, our regular classes might be a great fit too 💪
(And yes—Grind Fitness is family-friendly. Happy to answer questions!)

SaginawMI MidMichiganMoms MomLifeChaos MessyBunLife 30MinuteWorkout StartWhereYouAre PelvicHealth

04/30/2026

SURVEY TO GAUGE INTEREST! 😬

Hi! I’m Amber, mom of 2 boys under 2, Doctor of Physical Therapy (pelvic health), and owner of Grind Fitness in Frankenmuth.
I’m thinking about starting a workout class designed specifically for moms, and I’d love your input before I launch!

The idea:
A 30-minute, fully coached workout for moms who don’t have time, childcare, or the mental energy to plan a workout.

This would be a pay-as-you-go, come-when-you-can class (1–2x/week) where the focus is simple:
👉 You show up
👉 I coach you through everything
👉 You get a great workout in—no thinking required

What to expect:
-30-minute, fully coached workouts (strength + conditioning, all levels)
-Zero-pressure environment—pause, modify, or jump back in anytime
(your kid is crying? probably mine too—handle what you need to and hop back in)
-Kids are always welcome (but not required)
-Space for strollers + a play area for little ones (weather permitting)
(we may even involve strollers in the workout 👀)
-A community of moms who get it—interruptions, chaos, all of it

Details:
-$15 per class (pay-as-you-go)
-No commitment—just come when you can
-Quick reservation required (10 spots per class to keep things safe + manageable)

This is fitness built for real life—not perfect conditions.

Tag a mom-friend you think would love this!

Please fill out this survey to help me gauge interest 😊

Hi! I’m Amber, mom of 2 boys under 2, Doctor of Physical Therapy (pelvic health), and owner of Grind Fitness in Frankenmuth. I’m thinking about starting a workout class designed specifically for moms, and I’d love your input before I launch! The idea: A 30-minute, fully coached workout for mom...

04/22/2026

3 exercises to train a muscle your pelvic floor and low back rely on… your adductors (inner thighs).

Your adductors connect into the pelvis and work alongside your pelvic floor, deep core, and hips to create lumbopelvic stability. When they’re doing their job, they help support pressure, control movement, and reduce unnecessary strain on your low back.

When they’re not?
Your low back and pelvic floor often try to pick up the slack.

That can look like:
• leaking
• pressure/heaviness
• core instability
• tight, overworked low back muscles

Here’s a few targeted exercises to train them 👇

1️⃣ Supine adductor squeeze
Great starting point to build awareness and coordination.
Think: gentle squeeze + connect to breath and core—not max effort. This helps your pelvic floor and inner thighs learn to work together.

2️⃣ Kettlebell sumo deadlift
Now we load it. The wide stance brings in the adductors while training full-body strength.
Think: push through the floor, engage inner thighs, and keep your core stacked—this is where pelvic floor support meets real-life strength.

3️⃣ Copenhagen plank
High-level stability + strength. This challenges the adductors and core to control the pelvis under load.
Think: lift through the underside of your body and stay long—don’t just hang in your low back.

Pelvic floor strength isn’t just kegels.
Low back relief isn’t just stretching.

Save this for your next workout + let me know which one you’re starting with 👇

04/18/2026

Real Talk Pt 2: Kegels are NOT the whole story/fix all

A lot of people are told to “just do Kegels” for things like:
– leaking
– pelvic pressure
– pain
– postpartum recovery

But that’s only a small piece of the picture.

Your pelvic floor doesn’t work in isolation.
It’s part of a system that includes:
✔️ your breathing
✔️ your core (deep abdominal muscles)
✔️ how you move and manage pressure

If one part of that system isn’t working well, your pelvic floor often has to compensate—
which can show up as weakness, tension, or poor coordination.

So yes, Kegels can be helpful…
but only when they’re paired with the right strategy.

👉 The goal isn’t just “stronger”. It’s better timing, coordination, and support.

If you’ve been doing Kegels and not seeing progress, it might be time to look at the bigger picture 👀

04/10/2026

Travel habits = pelvic floor habits 👀

Here are 3 things I refuse to do at the airport (and you might want to rethink too):

💧 Skimping on water
Dehydration = bladder irritation + constipation. Hard pass.

🚫🚽 “Just in case” peeing
Training your bladder to go when it’s not actually full can lead to urgency, frequency, and feeling like you always have to go.

😅 Hover peeing
I know, I know. If you ask my best friend she’ll tell you I’m a germaphobe!! But hovering keeps your pelvic floor from fully relaxing → which can lead to incomplete emptying + more irritation.

✨ Common ≠ normal.
✨ And yes… this stuff is fixable.



ALSO: why are airports so hot?? Really fun the lactation pod was not where the airport map said it was 🫠

04/08/2026

Interrupting our normally scheduled program for…ankle rehab? 🫠

Friendly reminder that PTs are not immune to injury—we just get a front row seat to our own bad movement patterns 😅

Exercises:
• Band resisted plantarflexion – pressing your foot downward against the resistance of a band (like you’re pushing a gas pedal) to strengthen the calf muscles and support ankle stability, especially during walking, running, and push-off movements
• “Mouse house” – an intrinsic foot exercise where you gently dome the arch of your foot without curling your toes, helping activate the small stabilizing muscles that support your arch and ankle
• Forward step onto foam – stepping onto an unstable surface to challenge ankle stability, improve proprioception (your body’s awareness of position), and train controlled weight acceptance
• Single leg balance on foam – standing on one leg on a soft surface to strengthen the ankle and foot while forcing your stabilizers to work harder to keep you upright

Rehab isn’t just for patients. It’s for all of us who use our bodies on the daily 👏

Save this for later or send it to your favorite overworked, under-recovering friend 😉

Exercises not in video:
Banded dorsiflexion – pulling your foot upward against the resistance of a band to strengthen the muscles in the front of your ankle, helping with walking, stair climbing, and controlled landings

Banded eversion – pushing your foot outward against a band to strengthen the outer ankle muscles, improving lateral stability and helping prevent ankle sprains

Banded inversion – pulling your foot inward against resistance to strengthen the inner ankle muscles, supporting arch control and overall ankle stability

Calf raises – lifting your heels off the ground to strengthen the calf muscles, which are essential for walking, running, and absorbing force through the ankle

Gentle ROM of ankle in a lunge position – slowly moving your ankle forward over your toes in a lunge to improve mobility and flexibility, helping restore normal range of motion for daily movements

04/06/2026

Reasons NOT to start a business:

→ you enjoy uninterrupted coffee
→ you don’t want to work during naptime/after bedtime
→ you prefer one job instead of 12 🙃

😅

Okay but really, here’s what I wish I knew:

→ being good at what you do isn’t enough; people have to find you
→ “flexibility” = working in the margins
→ your capacity matters more than pushing through

(…something I remind my patients of all the time too)

Because whether it’s business or postpartum recovery,
burning yourself out isn’t the goal.

Sustainable > all or nothing 🤍

Business owners chime in if you’ve read this far! ✍🏼