Nicole Brazzale

I used to spend hours in the kitchen meal prepping every Sunday. I’m talking 4 hours sometimes, and by the end of it I would be in so much pain I’d need to lay on my heating pad for the rest of the day.

That was my normal. I needed to meal prep, I was working 40hrs a week as a personal trainer, some days seeing 8 clients back to back. If I didn’t have food ready, I didn’t eat. So I suffered through the pain because that was the only option I thought I had.

Every time I’m working in the kitchen I need to take stretch breaks; washing dishes, cooking dinner, meal prepping… the positioning aggravates my pain like nothing else. So I utilize what’s around me to try and alleviate/move through the pain.

Some of my fave stretches include:

The counter stretch. Place your hands on the counter, you can hold on to the edge if you like. Sit your hips/butt back and down, almost like you’re reaching back to sit in a chair. Let your arms straighten out and feel the stretch throughout your entire back. Play around with your positioning to find what feels best.

Standing figure 4 stretch:

Cross your ankle over your knee (or shin if that’s more accessible), hold onto the counter as you sit your hips back and down, feeling the stretch through your butt/lower back.

Cat cow:

Place your hands on the counter and move through cat/cow. Breathe into the movement.

If this is helpful be sure to hit that follow button ❤️

Join me for a quick hip mobility that you can do from the couch or bed!

Do each movement as many times as feels good (you don’t even need to do these in order, feel free to incorporate them throughout your day as needed).

1. Pelvic tilts. I like to place my hands on my hips as I tilt them open (arching the back) and tilt them close (pressing the back into whatever surface you’re on).

2. Gentle hip openers. Bring your ankle over your knee and as you exhale, lower that knee towards the floor, inhaling as you bring it back to starting position. Repeat on both sides.

3. Knee hugs. Bring your knees towards your chest (holding onto your legs wherever is comfortable) and slowly rock back and forth and side to side, gently massaging your lower back.

4. Alternating knee to chest. Straighten out one leg as you hug the other knee towards your chest, repeat on each side.

5. Crossing your ankle over your knee again, drop your foot towards the floor (you can hold onto that ankle to deepen the stretch), and extend the other arm overhead. Take some deep breaths here, breathing into your rib cage and hip. Repeat on the other side. You can hold this for 10+ seconds on each side.

Repeat these as often as you need!

If this was helpful or informative, click that follow button for more videos like this! I’m on a mission to help the Spoonie community incorporate movement in ways that feel good ❤️

Spoonie Strength: Core Breathing

To start off this series I thought it fitting to start off with core activation, engagement, and breathing.

Why should you strengthen your core?
1) having a strong core might help relieve lower back pain
2) having a strong core can make daily tasks (like getting out of bed) easier

To start, find somewhere comfortable. I like to sit or lay down, but wherever you’re comfortable is great!

Inhale and allow your belly to relax and expand.
Exhale and notice how your core muscles naturally engage as you push the air out.
Lift the pelvic floor like you’re holding in a p*e.
Imagine pulling your hip bones together.
Push the air out with your diaphragm.

Repeat this as often as you like. You can do a couple breaths in a row, or just randomly throughout the day- find what works for you!

And if something doesn’t feel right, drop a comment below or send me a DM and let’s figure it out together- that’s what I’m here for!

Alright, amazing job today 💪

Allow me to reintroduce myself…

I’ve been alluding to this for a while now, as I’ve opened up more and more regarding my chronic pain journey.

Well, today’s the day!

I’m on a mission to redefine movement: what it looks like, feels like, and how it’s approached. I want to help my fellow Spoonies and Chronic community learn how to incorporate movement and build strength without crashing or ending up in a flare. Because strength can help with maintaining independence, which is huge ❤️

I’m also finally ready to open up more about living with chronic pain, unpacking internalized ableism, learning how to pace, and navigating my own next steps.

Make sure to hit the follow button if this resonates with you, I can’t wait to connect!

I steered clear of group fitness classes once I became a personal trainer - taking them and teaching them.

I don’t participate in group fitness often because I have chronic pain and prefer solo sessions where I can really take the time to tune into my body and its signals.

I didn’t teach group fitness for years because I didn’t think there was a way to make it personal within a group setting, I hadn’t seen many examples of it and didn’t know if the vibe I wanted to create was possible. I also got in trouble when I did teach group fitness, because I spent too much time trying to connect with everyone that was there, which took away from the group aspect (I guess? lol).

Anyways. When I began working at I knew that I wanted to do things my way. I wanted to create an environment that felt welcoming and comfortable (because let’s be real - going to the gym or a class for the first time is fu***ng scary!!!). I wanted to create a space where everyone is encouraged to listen and honour their bodies signals. A space where we can be vulnerable and ourselves. Where singing and dancing is encouraged, and misfits are always welcome.

We have a lot of fun and we’re getting strong as f**k at the same time. If this sounds like your vibe, join me at The Hive for Beginner Strength or Strength and Conditioning 💪