Stephanie found out the hard way, through a foot massage. In this solo episode of mBc, she talks through the moment a masseuse told her, "you really need to stretch more," and the uncomfortable realization that followed: she genuinely could not remember the last time she'd stretched on purpose.

But this isn't just a story about a forgotten habit. Stephanie traces it back to a head injury a few years ago that triggered years of on and off vertigo, and how that experience quietly pushed floor based stretching and yin yoga out of her routine entirely. It wasn't laziness. It was her body protecting itself from a very real trigger, and it took real work, including EMDR therapy, to even get to where she is now.

This episode is a reminder that the parts of a movement routine we drop aren't always dropped by accident, and that rebuilding doesn't mean going back to exactly what worked before. Sometimes it means finding a new way in, standing instead of on the floor, small instead of overhauled.

Key Takeaways

• Stretching and exercise are not the same thing, and it's easy to keep doing one while completely forgetting the other.
• A body can quietly drop a habit for reasons that have nothing to do with motivation or discipline. Trauma and fear can do it too.
• Floor based stretches and vertigo don't mix for everyone, and that's a legitimate reason to change how you move, not a failure.
• EMDR therapy can reduce trauma responses significantly, even if some triggers (like being on the floor or mat) take longer to fully resolve.
• You don't need to overhaul a whole routine to fix a gap. A few minutes of standing stretches can matter more than an all or nothing plan.
• Sometimes the body remembers what it needs before the mind consciously notices.

In This Episode

• The foot massage that turned into a full leg release, and the comment that started it all
• Realizing stretching had quietly disappeared from a packed movement calendar
• How a head injury and months of vertigo changed Stephanie's relationship with the floor and the mat
• Why yin yoga stopped feeling like exposure therapy and started feeling like a trigger
• The role EMDR therapy played in reducing (but not fully erasing) that trauma response
• Standing stretch alternatives that don't require getting on the ground
• The "cute gym clothes" paradox: questioning why modern life replaced natural movement with scheduled workouts
• A callback to Golden Spa Relax in Tirana, Albania, the place that started this whole realization

Notable Quotes

"I couldn't for the life of me think of what I was doing to stretch."

"It's just been attached to a whole lot of stress, that's the reason."

"Sometimes our bodies remember before our minds do."

"I don't need to overhaul my movement plan. I just need to make room for what used to come naturally."

Join the Conversation

Have you ever dropped a key part of your wellness or self care routine without realizing it, until something reminded you how much you needed it? What brought you back to it?

Leave a comment on Instagram @mybodycan to share your experience.

mBc is a project about rebuilding strength and mobility in your 50s after illness, injury, and hormonal change, one honest, unfiltered day at a time.

In this solo episode of my Body can, Steph talks through a "ring of soreness" wrapping from her mid-back to her upper abs, even after reducing her workout time. She unpacks how being neurodivergent (likely autistic, though undiagnosed) means physical sensations, including pain, can feel amplified, sometimes up to ten times more intense than for neurotypical people. That amplification cuts both ways: movement feels incredible, but recovery can feel brutal.

This episode is a real-time example of the start-stop paradox so many people face with exercise: when do you push through discomfort to get stronger, and when do you back off before you get hurt? Stephanie walks through her own working definitions of soreness, pain, and injury, the small adjustment that made an immediate difference (cutting a set from 45 seconds down to 20), and why she thinks the answer is different for every body , not one-size-fits-all advice from the fitness industry.

If you've ever quit an exercise routine because the soreness afterward wasn't worth it, or you've never been sure whether to rest or push through, this episode will feel like a conversation with a friend who gets it.

Key Takeaways

• Soreness, pain, and injury are three different things — and learning to tell them apart takes practice and self-awareness, not a fitness certification.
• Neurodivergent and autistic people may experience physical sensation, including pain, far more intensely than neurotypical people.
• Doing less exercise doesn't always mean less soreness — recovery depends on sleep, stress, illness, posture, and dozens of other factors working together.
• Small adjustments (like shortening a set from 45 seconds to 20) can make an immediate, noticeable difference without abandoning the workout entirely.
• Progress in midlife often looks like pulling back, not pushing harder — and that's not the same as giving up.

In This Episode

• Why Stephanie is inside doing gentle movement instead of at the park
• A 10-minute check-in workout, done live during recording
• The "ring of soreness" from upper back to upper abs and where it likely came from
• How being neurodivergent affects the way pain and sensation are experienced
• The push-pause paradox: when to keep going vs. when to stop
• Steph's working definitions of soreness vs. pain vs. injury
• The small dumbbell adjustment that eased the pain without stopping the workout
• Why "no pain no gain" and "just rest" can't both be right — and why the real answer depends on the individual
• An honest moment of needing support instead of giving it

Notable Quotes

"I love movement, but I keep hurting. And that's the part that really pisses me off."

"My body can do a lot more than we think it can — when it hurts, it sucks."

"Taking a break isn't the same as quitting."

Join the Conversation

Where do you draw the line between soreness and pain? Do you listen to your body — or try to outsmart it?

Leave a comment on Instagram to share your experience.

my Body can is a project about rebuilding strength and mobility in your 50s after illness, injury, and hormonal change -one honest, unfiltered day at a time.

When I film these sessions, I see my body from angles I don’t usually look at: my stomach, my arms, the curve of my back, and it’s easy to slip into judgment. I catch myself thinking, “I feel stronger, so why don’t I look stronger yet?”

That disconnect between the inside and the outside is real. I wish they matched more often. But I also know that the “inside” changes first, like the steadiness, the confidence, the sense that I’m getting better at showing up.

Sometimes that’s enough.

A Little Gear Talk

Quick break from philosophy for something practical.

If you’ve followed this project for a while, you know I’ve been using fabric resistance bands lately, and I’m obsessed. The cloth kind don’t roll up or pinch like the thin plastic ones do. They stay in place even during the most awkward side-kicks, and they don’t stick to my skin.

They make the whole process a little more colorful—literally and emotionally.

What I Learned from Recording My Thoughts

1. The brain doesn’t stay quiet just because the body is busy.
2. Boredom breeds distraction. I focus best when things are complex.
3. Filming myself helps and hurts. It’s a mirror and a motivator.
4. The smallest physical routines uncover big emotional patterns.
5. It’s okay if not everything has a lesson. Sometimes movement is just movement.

For me, movement starts before the workout. It begins the moment I get up and out of bed. Filling the hot water kettle, rinsing a cup, starting laundry. Little motions that ground me before my brain fully turns on.

That’s my gentle transition out of morning anxiety too.

If I sit still too long, my thoughts spiral. But if I start moving early, I can redirect the energy , not by forcing calm, but by changing the channel through motion.

Then, the weigh-in. I know that’s a loaded topic. For me, it’s a data point, not a judgment. Two years of daily tracking have taken away its power to sting. It’s like checking the weather, just information to help me plan the day.

This tiny act of neutrality toward my body might be the most healing thing I’ve ever done.

Dressing for Movement (Yes, PJs Count)

I’m a strong believer that movement doesn’t require special clothing but comfort helps. My usual setup: stretchy black pants, an stretchy shirt, and a bra (non-negotiable for these puppies).

No matching set. No influencer glow. Just me, barefoot in my apartment, shaking off stiffness from sleep.

I’ve learned that if I’m dressed comfortably, I’ll actually move. And movement done comfortably beats perfection every time.

Me. Apparently, me.

This week’s episode is about how this whole “my Body can” video experiment began. It wasn’t a brand strategy or a big idea. It was accountability — plain and simple. I wasn’t making progress until I started pressing “record.”

What Filming Taught Me

Recording myself taught me more than any mirror or fitness app ever could.

When I watch the clips back, I notice the small things: my balance improving, my shoulders opening up, the way my face softens halfway through a set. Those tiny visual markers say more than a scale ever could.

It also helped me detach from the perfection loop. There are still moments where I cringe at an angle or notice my stomach more than I’d like, but now those moments don’t carry the same weight. They’re just data.

Seeing my progress on camera shifted the goal from looking better to feeling steadier.

And somewhere in there, I stopped comparing myself to the sleek fitness influencers in matching sets. I started rooting for the version of me who simply pressed record — again.

The Accountability Tools I Actually Use

I’ve experimented with lots of gadgets, but one thing that’s become a favorite lately is my acupressure mat. It’s not fancy — just a mat covered in tiny pressure points that help release tension after a workout (or honestly, after a stressful day).

If you’ve never tried one, here’s what I love:

• It boosts circulation after exercise.
• It helps calm my nervous system — especially on days when my cortisol feels high.
• It doubles as a reminder to pause.

If you’re curious:

• 🇺🇸 This is the one I recommend in the U.S.
• 🇪🇺 And this one is easy to find in Europe.

(Affiliate links — no extra cost to you, small thank-you to me if you order through them 💚)

Why are we in such a hurry to “get there” with exercise? That question hit me hard recently while reviewing one of my own workouts. Somewhere between the foot exercises and the final stretch, I realized I’d been carrying a quiet, anxious voice inside me saying: You should be further along by now. This voice isn’t new, and it’s not exclusive to my exercise plan — but let’s focus on that part for now.

For years, that voice ran the show. I’d measure progress by how fast I could move, how many reps I could add, or—if I’m honest—how visible the changes were. But lately, something different has been happening. I’ve slowed down. Way down. And instead of feeling lazy or behind, I actually feel stronger, calmer, and more in tune with my body.

Progress You Can’t Always See

Here’s what doesn’t show on camera:

• My back hurts less when I sit in hard chairs (which are everywhere here in Europe).
• I recover from soreness faster.
• I can bend down more easily — every pun intended.
• My energy lasts longer.
• My mind feels calmer.

None of that makes for dramatic “before and after” photos, but it makes for a better life.

So much of the fitness culture I grew up in (and honestly, the culture of productivity too) taught me that faster was better. Push harder, get there sooner, earn your results. But what if the “there” keeps moving?

When I focus on slow, deliberate improvement—better form, smoother breathing, small increments of weight—I actually stay consistent.

I don’t burn out.

I don’t dread it.

And I look forward to movement again.

That’s what sustainable progress feels like. It’s quiet but powerful.

If this project resonates with you, why not…

mBc on Instagram

I love warm ups. I’d have my entire workout routine be warm ups if I could.

• Equipment I use: https://bio.site/Mybodycan

💡 Key Takeaways

• Too much information can stop progress — even in good programs
• Physical movement + heavy instruction = overload
• Learning styles matter just as much as fitness levels
• Simplifying helps make new habits actually stick
• My plan: break the 30-minute course into short, five-minute segments and build it into my Monday movement schedule

💭 Reflection Prompt

What’s one area of your movement or wellness routine that you’ve overcomplicated — and how could you make it simpler to actually do?

If this project resonates with you, why not…

mBc on Instagram

I LOVE these yoga blocks for foot exercises. It’s like playing in clouds!

• Equipment I use: https://bio.site/Mybodycan

Click to watch this hip opener exercise: https://www.instagram.com/reel/DLhUgtxto7S/

💡 Key Takeaways

• Sometimes overwhelm is just too many “good ideas” at once.
• Talking things out (even with AI) helps organize thoughts.
• I don’t need to add everything — just fill the true gaps.
• Posture, pelvic floor, and footwork made the cut; the rest can wait.
• ChatGPT can’t replace expertise, but it’s a great thinking partner.

💭 Reflection Prompt

What’s one area of your movement or health routine that feels cluttered? Try talking it out — even with a voice note or AI chat — to see what actually matters most right now.

Do I focus on one tool — like bands — or keep juggling dumbbells, bands, and balance work? I love experimenting, but too much at once slows progress and fogs my focus.

This episode is a real-time reflection on that tension: wanting to do it all vs. needing to go slow.

Because “overwhelm” in movement often mirrors overwhelm in life. And I’m realizing this month isn’t just about changing my plan — it’s about clearing the cobwebs of old expectations, impatience, and guilt.

If this project resonates with you, why not…

mBc on Instagram

I LOVE these yoga blocks for foot exercises. It’s like playing in clouds!

• Equipment I use: https://bio.site/Mybodycan

🏃‍♀️ Key takeaways

• Doing everything at once slows progress — even when it’s exciting
• Experimenting is fine, but so is rest and clarity
• Sometimes the real work is mental detox, not just physical effort
• “Going slow” is not failure — it’s strategy

💭 Reflection Prompt

Where in your life are you trying to do too many “good” things at once — and what might happen if you focused on just one for a while?

In this episode, I talk about the different places I’ve been finding useful movement resources lately — from YouTube and Instagram to wellness podcasts, word of mouth, and even ChatGPT. I also share how I filter through it all without getting overwhelmed or lost in the noise.

I’m not searching for the most popular programs — I’m searching for the ones that fit me.

If this project resonates with you, why not…

mBc on Instagram

I use the word “movement” more than “exercise” because I’m working on moving around functionally as I age, not just doing well at gym exercises (although those exercises can have the same impact. Some of them anyway). So balance is one of the things that I’m focusing on.

• Equipment I use: https://bio.site/Mybodycan

🏃‍♀️ Key takeaways

• Too much information can stall progress as easily as too little
• “Movement” can mean more than “exercise” — it’s about how your body feels, not just how it looks
• Word of mouth and honest reviews are often better than flashy marketing
• AI tools like ChatGPT can help find programs — if you use them with care
• The best plan is the one that matches your needs and your current capacity

💭 Reflection Prompt

Where do you usually go to find movement or exercise ideas — and how do you decide which ones are worth trying?

🎧 Listen in if you’ve ever tried a “beginner” workout that turned out way too hard, and you’re ready to find something that actually fits your body right now.

If this project resonates with you, why not…

mBc on Instagram

You live. You learn. At first, I thought that EMOMs (exercises you do Ever Minute On The Minute) were the full minute. Nope. they’re just part of the minute. Then you rest.

• Equipment I use: https://bio.site/Mybodycan

🏋️‍♀️ Key takeaways

• Most “beginner” workouts are built for people who are already fit.
• Starting small isn’t a weakness — it’s the only way to build something sustainable.
• It’s better to move a little, consistently, than a lot, inconsistently.
• The real win is staying injury-free so you can keep moving for life.

Links:

• Equipment I use: https://bio.site/Mybodycan

Mine’s full — old squat challenges, posture classes, fascia workshops, and foot exercises that I swore I’d do “one day.” So today, I’m digging through my digital folders to see what’s still worth keeping… and what needs to go.

It’s a little spooky how much I’ve collected (I blame Halloween season 😅). But honestly? The guilt from unused resources weighs more than the workouts themselves.

This month, I’m experimenting with what actually fits into my plan — and deleting the rest. Because our movement plans should make us feel good, not guilty.

mBc on Instagram

I was using a kettlebell in June when I started mBc but realized that it was causing more pain than I wanted, due to neck and shoulder issues. I can’t wait to come back to it but for now, it’s a no.

• Equipment I use: https://bio.site/Mybodycan

🏃‍♀️ Key takeaways:

• We all have a “movement graveyard” — it’s okay.
• Keep what works. Delete what doesn’t.
• Guilt isn’t a workout.

💭 Reflection Prompt

What’s hiding in your movement resource graveyard — and how does it make you feel when you see it? Pick one unused course, video, or guide and decide: will you try it this week, or finally delete it?

Links:

• Equipment I use: https://bio.site/Mybodycan

I never thought Instagram Reels would help me rebuild my strength — but those tiny, snack-sized videos were exactly what I needed. They showed me new ways to move, let me test what felt good, and helped me build a collection of simple exercises that actually fit my body and my day.

I shifted from following someone else’s perfect routine, to mixing and matching from my own saved list — a few minutes for my neck, a few for my feet, a little arm work. That’s how this version of my movement plan began.

If this project resonates with you, why not…

mBc on Instagram

I lean on the side of gentle movements that feel good and help with build strength, balance and body awareness.

• Equipment I use: https://bio.site/Mybodycan

🏃‍♀️ Key takeaways

• How short-form videos can help you find movement that feels right for you
• Why “free samples” online can be a safe way to test new routines
• How to organize favorite moves into a mini plan that actually sticks
• Why it’s okay to start small — even 10 minutes can change how you feel
• The importance of progress that doesn’t hurt

📅 Gentle reminder

I’ll be sharing a short audio episode every day this month as part of my My Body Can series. Subscribe to follow along and explore what your body might still be capable of when you make space to experiment.

LINKS:

• Dan Johns, Armor Building Formula: https://danjohnuniversity.com/bookstore
• Equipment I use: https://bio.site/Mybodycan

This month, I’m experimenting. Every day for 30 days, I’ll be walking and talking through how to add what’s been missing — testing which pieces fit now, and which ones need to wait for later. And I’m sharing the process in a 30 day podcast challenge, as part of National Podcast Post Month (NaPodPoMo).

If this project resonates with you, why not…

mBc on Instagram

This is the first post I did for the my Body can project over on Instagram on 23 June 2025.

• Equipment I use: https://bio.site/Mybodycan

🏃‍♀️ Key takeaways

• The goal isn’t to start over — it’s to add what’s missing
• How I finally built a simple base plan that I can stick with
• Why pain points (neck, wrists, posture) are my next focus
• The freedom in adjusting goals to fit my real life, not an ideal
• How inspiration from women like Granny Gunn keeps me going

Reflection prompt

What’s missing from your movement plan — and what’s one small thing you could add this month?

📅 Gentle reminder

I’ll be sharing a short audio episode every day this month as part of my My Body Can series. Subscribe to follow along and explore what your body might still be capable of when you make space to experiment.

LINKS:

• Granny Guns (my inspiration): https://www.instagram.com/granny__guns/
• Equipment I use: https://bio.site/Mybodycan
• National Podcast Post Month group feed (to follow many people doing this 30 day podcasting challenge): https://feed.informer.com/digests/ZOYLP5GJYK/feeder.rss