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4 Tips for Foot Pain Relief


No one has time for achy feet 🦶 I’m managing plantar fasciitis and I’ve been incorporating a combo of myofascial tools with stretching.

You can use a tennis ball and massage therapy gun to work through the band at the bottom of the foot that extends from the heel all the way up to the ball of the foot. You can also massage your feet with enough pressure to help loosen up the area. This way you can get more out of stretching.

Using a light resistance band can help loosen the calves, hamstrings and arches.

Perform 10 reps of pointing and flexing your foot against the resistance of the band. You can also place the band over the arch of your foot for hamstring stretches, holding each for several breaths.

Against the wall stretches are good because they can be done anytime anywhere, even when you’re taking a break at work. Keep your foot flat as you bend the front leg knee, and lean into the wall creating lots of release through the back of the leg.

Another deep stretch for the feet is done sitting with toes curled. Sit in an upright spine position with knees bent. Curl your toes underneath and hold the position for at least twenty seconds. 3 rounds of this stretch is a great way to loosen up the tension that builds between the toes and of course helps alleviate pressure throughout the foot.

Being consistent with this routine at least 2-4 times a week is a great way to help relieve plantar fasciitis and foot pain.

Setting Intentions

It can be so easy and habitual to believe the stories we tell ourselves. Many of these stories are dictated to us by our culture, our upbringing and our primal fight or flight BS. “Do more, be more, buy more, work more, hustle more…until you’re perpetually exhausted.” I’m over it; over buying into the stories that do nothing but keep me anxiety ridden and small.

For the last several months I’ve had a desire to do some deep work. Work that requires me to make time and space to get real with myself and intentional about what’s working and what isn’t. Have you ever felt a strong desire to shift?

As the universe would have it, after a yoga class I enjoyed this past fall, I struck up a conversation with one of my yoga teachers, Jessica Amsden. We talked about all the things: mothering, teaching, yoga, even minimalism (tiny house living anyone)? This sparked the idea of a Winter Solstice class focused on intention setting. And thankfully, within a few weeks, the class I had been calling in was beautifully actualized by Jessica- in one of the most heart warming, and inspiring classes I have taken to date. If you live in RI or Southern MA, it’s time to make a visit to Raffa Yoga, where this special class was held. There is a whole lot of healing going on at this mecca.

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6 Minute Hip Stretches

Need to loosen up throughout your lower body? Try this 6 minute series of stretches to help you loosen up!

So often we think that more is better. Ditch the all or nothing mindset and aim for small steps when it comes to adding more stretching into your week. A little bit of daily stretching goes a long way when it comes to increasing your mobility. It’s so important to make time for flexibility, so that you can move better, become less injury prone and recover in between your workouts. So give yourself extra stretching this week, enjoy more hip mobility and watch how much better you move and feel.

Podcast Interview with Holistic Millennial

I was recently interviewed by Katie Ross on her podcast, The Holistic Millennial.  Katie and I both coach at Orangetheory Fitness, and we get to work together motivating people weekly.

We dived deep on the podcast. I talk about the lessons of business failure, thriving despite anxiety and of course, we discussed health and fitness. This podcast episode speaks to both millennial women at the beginning of their careers, as well as moms who are trying to wear all the hats and balance all the things.


I opened up for the first time about my experience as a small business owner, from conception to the day I had to close the doors, and the emotional and business lessons learned.  


Katie is a talented and adventurous woman who is on a mission to help others connect to what drives them, so they can make their own mark on the world in a way that honors who they are at their core.  I so enjoyed our interview and hope you enjoy listening to it as well. 

You can listen to the full podcast interview here by clicking the download button below:

Subscribe to Katie’s Podcast Holistic Millennial, wherever you listen to podcasts on Apple iTunes, Google Play Music, Spotify, or Stitcher. And check her out on Instagram as well at Holistic Millennial Radio.

Total Body Workout for Your Next Vacation!

Vacation is in full swing, and I’ve got the perfect total body band workout that you can do while you’re having fun in the sun!

Check out my workout video below, where I demo several exercises you can do as a 20 minute circuit. I’m using Pro Source Fit Bands, which come in a convenient satchel. Included in the bag of bands is an strap that you can anchor into any doorway. Now there truly are no excuses for not working out while you’re on vaca!

Complete 2-3 Rounds of 20 reps for all Exercises. Experiment with your band resistances. Choose the correct color band to help your reach fatigue for each exercise. Make sure to work through your fullest range of motion.

Pro Source Fit Tube Resistance Bands Set with Attached Handles

Total Body Band Workout

•20 Chest Presses: Stagger your leg stance. Fire up your core and root into the ground as you push your arms forward with intensity.

•20 Squat Band Rows: Sit in an imaginary chair. Bear you weight towards your heels, feeling strong through your glutes. Powerfully pull your arms back, activating your lats and bis.

•20 Overhead Tricep Extensions: Stagger your lower body stance. Fire up your trunk muscles. Raise your elbows towards your temples. Push through a full extension, emphasizing your tris.

•12 Oblique Rotations (Each Side): Root into your legs. Overlap your hands and tap into the energy in your side stomach muscles. Slightly pivot your back foot as you rotate as far as your body can while maintaining a stable spine.

•20 Alternating Lateral Lunges: Hold the band high. Take large steps out to the side, emphasizing the side of your glutes and thighs. Step away from a fully extended opposite leg. Aim for depth.

•20 Squat to Shoulder Presses: Hold the bands high. Sink into your heels and glutes and powerfully explode from the squat to the overhead press.

•20 Total Band Walks (Walk 10 reps to the right & 10 reps to the left): Hold bands high. Sit into a squat position, focus on firing up your hip stabilizers, and really drive into the band as you walk.

•20 Alternating Bicycles: Focus on rotating your ribs towards your opposite thigh. As you rotate pull the band outwards, giving your obliques an extra challenge!

Bands are an awesome exercise tool to travel with, whether you’re on vacation or traveling for work! And they’re portable so they can fit right into your carry on bag,no problem.

The Pro Source Fit Kit comes with 5 color bands that each represent a different resistance level, varying from 2-20 lbs. They also offer an Extreme Band Set that ranges from 20-50lbs, if you’re looking to go heavier. Visit Pro Source Fit and use my promo code Drogersfit15 to receive a 15% discount on your travel bands!

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