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Are you reading this on either your phone, tablet, or laptop?

Of course, you are!

It’s time to do a quick check … Is your head tilted down in order to see?

If you spend a lot of time in this position (and who doesn’t these days?!), you are actually at risk for developing something called “text neck” – if you don’t already have it.

Text neck happens when you spend a lot of time with your head forward, shoulders rounded, and your back hunched. Many of us are in this position upwards of 4 to 5 hours a day!

Here’s what happens when you spend a lot of time in that position ...

The muscles, tendons, and ligaments in the front of your neck/shoulders get compressed and tight – while the muscles, tendons, and ligaments in the back of your neck and shoulders get long and overstretched.

You can see how over time, this can potentially cause imbalance, pain, and real problems.

Especially since for every inch your head juts forward, it puts an extra 10 lbs of pressure on your neck!

So … what can you do about it?

1. Notice when you are in the “text neck” position.

Adjust your posture when you find yourself hunched over your phone or device, and bring your screen to eye level whenever possible.

2. Intentionally step away from your device for several minutes.

Put it down and walk away! This also can help with mindfulness and relaxation.

If you’re working all day on your devices, set an alarm to get out of your chair at least once an hour to move your body and stretch out a bit. I love to use the Pomodoro or

You can set your timer for how much time you want to be on your device and how much break time away from your device you would like.

3. Do exercises to counteract text neck.

The goal is to do exercises that help restore balance to your muscles, restoring flexibility to tight muscles and strength to lengthened muscles.

That means core exercises like planks and glute bridges – and shying away from crunches, which can exacerbate text neck!

I hope this helps. A little mindfulness can go a really long way!

Also, our BAE program is on fire right now!!! It is becoming so successful, we are bringing the program online! Get on our interest list so you can be the first to know when our online program will be out!

A free gift is included: Free Sample Meal Plan & Kettle Booty Workout!!

Make it a great day!

Coach Jess


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– plus it can help with nagging neck aches.

If you spend a lot of time on your phone or laptop, chances are your neck muscles could use a little love.

Especially your deep neck flexors, which sit behind your windpipe - because they play a huge role in neck stability.

Slouching while on your phone or computer means your head is often forward and angled downward. Over time, this position weakens those muscles and can lead to muscle imbalances.

Here’s an exercise that’ll feel amazing after a long screen-time session. You might even feel it in your upper back and shoulders.

✅Lie on your back

✅Without lifting your head, look down towards your toes drawing your chin in towards your chest (think double chin)

✅Hold for 10 seconds and repeat 10 times!

That’s it! An easy exercise that you can do with no equipment in less than 2 minutes.

Try this and let me know how you feel after.


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✅FACT: I did not feel like stretching today. Somedays, I have a great workout and want to just be done and skip the stretching..I am tired, and just wanna go home and relax.

But you know what? That’s NORMAL because the truth is, no one has 100% motivation all day, every day. #truthbomb

👉🏽But what’s NOT ok (if you’re working toward something important) is letting that temporary lack of motivation get in the way of your success.

💪That’s part of the beauty of developing habits into your routine.

That is why in all our classes in house or online, we always stretch before and after, regardless how we feel.

This is so important because when motivation lags, the habit helps push you through … especially when you don’t feel like doing it. And they way we have been training lately, it is super important to stretch out those glutes and legs!!

So for me, it was stretching today, other days it could be something else...Let's find that motivation within ourselves and help each other out. We got this fam!!!

Did you do something this week that you didn’t feel like doing!? What was it and how did you feel AFTER!? 👇👇👇

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