In The Long Run

Thoughts and BELIEFS:

(BELIEF is my chosen word for 2026 - what is yours?)

Hello Reader,

On September 25th, my new town of Louisville, CO celebrated "Dolly Day":

The significance was the date (9/25) to match one of her most famous songs, and honor her life, music, and legacy.

New Orleans hosted a parade, Nashville had pink lights throughout the city and all the bars played "Nine to Five" at 5pm.

After walking around town and seeing the various tributes, I decided to go for a run and listen to a podcast about Dolly.

The funny thing I learned? She did NOT like exercise.

"I hate exercise...I'm a hog at heart, with a farmers appetite. I only do what I have to do; I do my diddly squats." - Dolly Parton

If you do NO other form of exercise in your day, now you know the least you can do is a Dolly Parton diddly squat.

Walking, running, or diddly squatting beside you,

Coach Nikki

HIPS, HIPS, and HIPS!:

One of my clients has been training like crazy for her first marathon in NYC this November.

She has a desk job, which creates a cement-like feeling throughout her hips.

Her right hip has been extra tight lately, and "basic" mobility wasn't hitting the spots she needed.

Truth be told, I have the same cobwebs. If you are in your fifties, chances are that this applies to you as well.

I created this video for her, but you'll see and hear how challenging this eight minute routine was for me!

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Multidirectional Works for Chelsea Too:​
This is an Instagram post from Chelsea Handler's trainer, Ben Bruno.

He is explaining to her the three different planes of motion, and upon hearing "transverse plane" (currently pictured) she said, "Ooh, that's nice - I like a new word."

I would have made this a video, but she made a crude comment about the sagittal plane😂

She also completed these exercises using a 25# dumbell, and was wearing eye masks to decrease puffiness.

My clients all move in the transverse plane, but perhaps we need to add eye masks too?

Nikki News:

I'll be back in your inbox this Tuesday for something new. In the meantime, have a great weekend and get outside for fresh air, a walk/run, and diddly squats!

If you (or someone you know) are interested in learning more about JSR Coaching/Injury or Performance Consult - hit reply, and we'll have a chat!

​CLICK HERE TO WORK WITH COACH NIKKI​

Thank you so much for reading, and please forward this to your friends!