Melissa E Inner Core PT (2025)

22/10/2021

🍃 I’m pausing for now! 🍃

▪️As much as I absolutely L❤️VE engaging and sharing with you, I need to take a pause….

▪️Long story but …. an offer came out of left field to work for a physical therapy startup… think: fancy algorithms match outpatient clients with talented PTs …. In patient’s homes… or at work or gym …. With seamless app-based scheduling ….👏👏👏and only minutes for voice to text documentation👏👏👏

▪️And as much as I L❤️VE working with patients and clients, Luna PT presented an opportunity I couldn’t walk away from.

▪️So… you may see me on here on occasion but it’s a pause for now…

▪️Thank you 🙏❤️from the bottom of my heart for your support and encouragement!

▪️For more great content:

About pelvic floor follow: .connection

About hormones follow: .mood.nutrition .goins .carriejones .stephanie.estima

About metabolism and thyroid follow: .rd

About general ortho: .harrison

▪️Local folks schedule an appointment for physical therapy or personal training with insanely talented clinicians and enjoy the amazing amenities at:

M-PowerPT.com

▪️Curious PTs: please don’t hesitate to reach out to learn more about how you can moonlight 🌙 with Luna PT to earn easy income.
▪️We still need a couple more PTs in the Twin Cities metro and we needs GOBS of PTs on the west coast, where the concept has already taken off. In large cities like Seattle, we have more patients than can be matched with PTs. Referral 💰will be yours 🙌🙌
DMs for more info are welcome! 🙌

15/10/2021

🍃Lots of Tri’s🍃

▪️Get after your triceps too!

▪️They are the agonist muscles to your biceps when your elbow is extending and help you to keep balanced strength in your upper arms.

▪️Biceps get all the glory for upper arm “definition” but without triceps (the trio of muscle bellies in the back of your arm) where would they be?

▪️Every force needs and equal and opposite force; so without triceps strength your biceps are gonna be sad! 😕

▪️Get after it and enjoy!! 🙌

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13/10/2021

🍃Cortisol is Good!… in appropriate amounts and times🍃

▪️Cortisol is our awake hormone or also referred to as our stress hormone and controls mood, motivation and fear.

▪️It releases glucose into the blood stream, regulates blood pressure and inflammation and assists with metabolism.

▪️Cortisol should peak in the morning and taper off during the day until melatonin kicks in for rest and sleep.

▪️Cortisol gets a bad wrap due to weight gain and stress BUT REALLY what we should understand is that your body is a beautiful system reacting to what your thoughts, actions and behaviors are telling it, it needs to be successful! Cortisol is there to assist you!

▪️BUT what happens is that we ask too much of our systems and cortisol can only do so much before our systems say I’ve given you all I’ve got!

▪️We get ourselves into trouble when we have a hustle mentality that says we should be able to do more and more with less and less… and that’s when our bodies start robbing Peter to pay Paul. 😏

▪️THAT’S when we see the negative effects of chronic Cortisol overload such as weight gain, high blood pressure and mood swings- that’s your body’s way of saying we’ve maxed out!

▪️Couple of hints to stay balanced and keep Cortisol in check:

*Try to eat protein and/or a balanced breakfast with protein before or with your morning coffee- coffee without food in the morning is basically a signal for Cortisol to kick it into high gear… and could be one root cause of weight gain.

* Take small rest breaks (5-10 minutes) throughout your day with deeper, longer inhales compared to exhales.

*Sleep at least 7 hours each night! This one is huge! Especially if weight loss is a goal- should be number one in your weight loss plan!

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11/10/2021

🍃Deltoid Strengthening Can Easily Be Forgotten and Neglected🍃 🙄

▪️The Deltoid muscles are the muscles that sit on top of your shoulder and have 3parts: anterior, middle and posterior (or some people say rear felt).

▪️They can easily be forgotten when training on your own yet are important for injury prevention.

▪️Anterior and middle deltoid can be activated by lifting at shoulder, forward and laterally.

▪️To activate posterior deltoid you can lean forward or use incline bench and lift laterally. (Not pictured)

▪️Start with lighter weights with arms straight and work your way up; with a long lever arm the weights will seem heavier than if bending at the elbow.

▪️Enjoy! 🙌

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08/10/2021

▪️Time for More Core?…go get it!▪️

▪️For these types of exercises, remember to lengthen through your front side with and equal force to your back side !🙌 you’ve got this!!

🎉Happy Friday!!🎉

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05/10/2021

🍃Jump Boxes Aren’t Just for Jumping🍃

(Also, my dog is more of a nutball then I even thought! 🙄) 🐕

▪️Jump boxes can be ordered online or you can make one, like the one in the video, using online istructions or maybe you have access to them at your gym.

▪️If you’ve never tried exercises with a jump box, maybe you should give it some consideration; it can be a great way to build strength and just like the name suggests make you a better jumper! 🙌

▪️If you’ve never tried it before it’s best to start with step ups and step downs and at the lowest height and build your way up.

▪️Once you’ve tried that then work you way up to box jumps.

▪️Challenge yourself but BE CAREFUL! 🙌

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01/10/2021

🍃Hormonal wellness is a journey not a destination. Be curious and allow yourself grace. 🍃

29/09/2021

🍃Week Two of Your Cycle… Grab the Heavy Weights!🍃

▪️Roughly on day seven (adjust accordingly for longer cycles) of your cycle following the first day of your period, it’s time to start reaching for the heavier weights.

▪️This is the most resilient time of your cycle where estrogen is ramping up and luteinizing hormone (your s*xy-time, ovulation hormone) is about to break through the door in a big way!

▪️This is a great time in your cycle to optimize your internal strength and maximize your efforts in the gym!

▪️Weeks one and three are great for moderate exercise and week four is great for restorative activities! 🙌

▪️Plan your exercise and activities accordingly!

▪️There’s even some wonderful, thought leaders suggesting women should take this same mentality to your work life and plan projects and presentations around your cycle! Brilliant IMO! 💡😁🙌

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28/09/2021

🍃Do you know what hormone yields: confidence, agency and s*x drive?🍃

▪️OK, so I may have given it away with s*x drive…. The answer is testosterone!

▪️High testosterone in women can cause PCOS and other unwanted symptoms such acne, balding and irregular menstrual cycles.

▪️Low testosterone, which is more common in peri menopause and menopause, can cause low libido, low confidence and difficulty making decisions.

▪️If you are suffering from any of these symptoms, it’s important to get tested by a trained professional who can interpret your results accurately.

▪️Improving or increasing your testosterone for people who have low T include: decreasing stress, moderate exercise and you won’t believe it… having more s*x! Or even just cuddling with a partner can improve your testosterone levels. 🙌

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27/09/2021

🍃Inner Core Work is Never a Waste of Time🍃

▪️When lying down, always try to maintain a small “mouse hole” under your low back …and seated, pelvic rocking is a good way to find your neutral spine for these exercises (where your spine is in the “middle” of the movement)

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▪️ENJOY 🙌

24/09/2021

🎉🎉IT’S HAPPENING 🎉🎉

▪️Melissa E Inner Core PT is going in-person, in-clinic!! 🙌🙌

▪️I’m thrilled to have the opportunity to bring my business under the roof of an old friend and PT classmate, Jeremiah, at M-Power PT in Eden Prairie/Edina!! 🙌

▪️It is an amazing, shiny, brand, new, private space with all the equipment an exercise and wellness enthusiast could dream of!!

▪️I will be practicing physical therapy in person, as well as, seeing clients for personal training with a special interest in helping women suffering from hormonal imbalance and/or pelvic dysfunction!!

▪️More exciting details to come! 🙌

▪️To schedule an appointment go to:

M-PowerPT.com

▪️To learn more about what Melissa E Inner Core PT can do for you, please don’t hesitate to reach out/DM for a free 15 minute consultation!

▪️Say goodbye to pain and inflammation and take back your joy!! You deserve it!!🙌🎉

05/07/2021

▪️Please let me first say THANK YOU!❤️🙌❤️
I can’t tell you enough how important your support has been as I embarked on this new endeavor!
▪️I sincerely hope you’ve found something you can use in your daily life to support better health for you and your families!❤️
▪️Melissa E Training and Wellness will be going through a transition where I will no longer be able to manage multiple social media platforms. My apologies for leaving you hanging if you’ve been following here…
▪️I will continue to share hormonal wellness and exercise videos on Instagram.

https://www.instagram.com/p/CQ9EqupsLmZ/?utm_medium=copy_link

▪️If you’re not already following me over there, I would be happy to welcome you!
▪️Instagram has a wealth of great information about health and wellness from other great people like and
▪️Men are very welcome to join us too; we definitely NEED allies in women’s health to move forward on wellness for all women!
▪️So this is not goodbye. Once I get through this next phase, I may be back to FB.
▪️Hope to see you on IG! 🙌
▪️From Melissa E Training, wishing wellness and joy to you and your families! ❤️🙌❤️

27/06/2021

▪️Hormonal birth control has its rightful place in history as giving women the freedom to be in charge of their reproductive health.
▪️We now have many choices that our predecessors never had; however what many of us still don’t have is an understanding of how our choices affect our long term hormonal health.
▪️This is by no means a case against any reproductive health choice. What it is however is a case for informed decisions about our health. The more we understand; the more empowered we will be!
▪️Many women on HBC were never informed about the long term potential side effects… (That’s another story for a different day😐)
▪️If you have been on HBC long term and feel your libido isn’t what it used to be, it may be time to have your testosterone level checked.
▪️Finding a provider that can test your hormone levels and interpret them accurately is key!
▪️Low testosterone can happen as a result of being on HBC and therefor may cause your libido to take a hit.
▪️Get informed, advocate for yourself and get empowered about your hormonal health!🙌

24/06/2021

Forward Head/ Rounded Shoulders?
▪️Can any of my physical therapist friends comment on how often you see this in your patients?
▪️Once you notice it, you can’t unnotice it … it’s an epidemic and it’s not hard to understand why…
▪️2 words: smartphones and computers 😐
▪️Left unchecked it can become a problem for your cervical discs and may eventually cause pain which none of us wants.
▪️Here are just a couple ways you can strengthen to reduce your curve. It really does feel good too!🙌

23/06/2021

What Are You Training For?
▪️ Have you ever gotten this question before?
▪️Do you have any idea what your training for?
▪️I have heard this question from time to time and I think about it lot. Sometimes my answer changes depending on the circumstances but…
▪️Here’s what I think I’m training for:
▪️I’m training to feel good!
▪️I’m training to have more energy for myself and my family.
▪️I’m training for longevity!
▪️I’m training to not die young.
▪️I’m training to have cellular health…. Of ALL the cells: brain, liver, gut, skin, heart…. 😁
▪️And if I’m being honest I am also training to feel and look younger.
▪️What are you training for?! 🙌

Melissa E Inner Core PT