❤️ Love Yourself Week 1: Strong Shoulders, Nourished Joints, and a Mindful Reset

Feb 5

Your shoulders are your most mobile — and most vulnerable — joint. Whether you’re lifting weights, carrying groceries, or just reaching for your favorite mug, your shoulders are in motion all day long. And if you’re anything like my clients, you’ve probably felt some tightness or tension creeping in now and then.

This week, we’re taking a whole-body approach to shoulder health. From mobility-boosting moves to joint-loving meals to a mindset shift around stress and recovery, it’s time to show your shoulders (and yourself) some serious love.

💪 MOVE: Strong Shoulders, Happy Joints

Shoulder pain and stiffness are incredibly common — especially if you:

Work at a desk all day
Train upper body multiple times a week
Hold tension in your neck or traps
Sleep in a crunched-up position
Rarely move through full shoulder range of motion

Here’s a quick 3-move sequence to support shoulder mobility, stability, and strength. Try it 2–3x this week, either as a warm-up or stand-alone reset:

1. Scapular Pull-Ups
2 sets of 8–10 reps
→ Activates and strengthens the muscles that control your shoulder blades — essential for pull-up progress and healthy overhead movement.

2. Overhead Carries
2 sets of 20–30 seconds per side
→ Teaches your core to stabilize while your shoulder supports a load. Go lighter than you think and focus on posture.

3. Band or Wall Slides
2 sets of 8–10 slow, smooth reps
→ Encourages upward rotation and control through full range. Keep ribs down and move with intention.

Want a full upper body warm-up?
📩 DM me "Shoulder Fix" on Instagram and I’ll send you my favorite go-to flow.

🥗 FUEL: Build a Joint-Loving Meal (Your Way)

Your joints — especially your shoulders — benefit from nutrients that support collagen repair, inflammation control, and structural strength.

Instead of a rigid recipe, use this build-your-own meal framework to mix and match:

✅ Protein with omega-3s

Salmon, mackerel, sardines
Grass-fed beef
Pastured eggs

✅ Carbs rich in vitamin C and zinc

Bell peppers, broccoli, Brussels sprouts
Sweet potatoes, beans, quinoa

✅ Collagen boosters

Bone broth as a base or sipper
Collagen peptides stirred into oatmeal or smoothies
Gelatin used in sauces or stews

✅ Healthy fats with anti-inflammatory benefits

Olive oil, tahini, avocado
Flax, chia, and hemp seeds

Quick meal inspiration:

Seared salmon + roasted sweet potato + broccoli sautéed in olive oil + a warm mug of bone broth = a total joint hug 🫶

🧠 MIND: What Are Your Shoulders Holding Onto?

We love to blame “bad posture” for shoulder pain — but it’s rarely that simple.

Many times, shoulder tension is your body asking for help in other areas:

Are you recovering enough between workouts?
Are you sleeping well and eating enough to repair?
Are you clenching, rushing, or pushing through discomfort without pause?

Your shoulder pain might be a signal, not a flaw.

This week, practice checking in instead of powering through.
Notice tension. Notice breath. Notice effort.
Then ask: what would it feel like to let this go — just a little?

💬 Ready for More?

If shoulder pain or stiffness has been nagging you — or if you're ready to build stronger, more resilient joints from the inside out — this is your week to take action.

Let’s love our bodies from shoulder to soul this February.

See you next week for another Love Yourself mini-reset 💛

— Steph

Stephanie Salzman