You’ll get access to nearly 50 videos, including both Level 1 and Level 2 courses. Save $20 when you purchase the bundle!

Lessons range from 2 to 20 minutes, depending on the muscle group being covered.

Yes, once you sign up you can access it anytime, anywhere! It's designed for your convenience.

Foam Rolling Level 1

To get started, you’ll need a foam roller. If you’re new to foam rolling, I recommend starting with a softer roller, then progressing to a medium-density roller as your body adapts.

While you can jump straight into a high-density roller, I suggest holding off — you'd be better off transitioning to the 5-inch TriggerPoint ball in the Level 2 MasterCourse for deeper work.

Recommended Brands & Types

Some of my favorite trusted brands are OPTP and TriggerPoint. Here are some great options:

• Soft Roller – Ideal for beginners or sensitive areas

• Medium-Density Roller – Great for general use as you progress

• TriggerPoint Foam Roller – Features a grid texture to help stimulate blood flow and promote circulation during rolling

I personally love the grid feature on the TriggerPoint rollers. The design allows space for blood flow while providing targeted pressure where your body needs it most.

Tips for Choosing the Right Size

• If you go with a 36-inch roller, you’ll also be able to use it in some of the Pilates Mat workouts (especially helpful if you’ve purchased the Complete Wellness Bundle).

• A 13-inch roller also works well and is more compact for travel or small spaces.

✨ Pro Tip: Feel free to shop around for the size, color, and style that best suits your preferences. The most important thing is that it feels supportive and usable for your body.

Foam Rolling 2

I recommend having a  5-inch TriggerPoint ball, tennis ball, and golf ball.

You can easily substitute with a lacrosse ball or any similarly sized ball that allows you to target the area comfortably and effectively.

Other tools, like the Theracane or Rolflex, are mentioned in the course as optional enhancements — but they’re not required. Feel free to explore them if you’d like to expand your rolling experience

Absolutely! I’ll guide you through everything you need to know.
However, if you have difficulty getting down to the ground or supporting your body weight on your wrists, this course may not be the best fit right now. Please see “Is this Bundle the right fit for me? in the FAQ section.

Start with Level 1 and move to Level 2 once the foam roller starts to feel easy on your muscles.
It’s normal to do Level 1 in some areas and Level 2 in others—listen to your body and progress based on what each area needs at any given time.

Definitely! Even if you’re an elite athlete, knowing how to foam roll properly is key to staying injury-free during workouts and training. As a former professional dancer, I wish I had learned this sooner — it can extend your career and support long-term longevity.

Tight muscles can result from a wide variety of factors, including:

• Inflammation

• Poor nutrition

• Dehydration

• Lack of sleep

• Postural habits

• Stress, anxiety, and unprocessed emotions

• Intense workouts

• A sedentary lifestyle

• Limited movement through your full range of motion
  Check out the Joint Mobility 101 Course or Pilates for Longevity — both are designed to unlock your full range of motion and help your body move the way it was meant to!

• Overuse or repetitive movements

• A nervous system stuck in fight-or-flight mode

• Injury and compensation patterns

• Knots and adhesions in the soft tissue

While it’s important to address the root causes of muscular tension, foam rolling is one of the most effective tools in your toolkit for immediate relief. It helps release tight tissue quickly and supports your body in healing more efficiently.

Massage guns are great—and I even use the Rapid Release Therapy tool myself!

These tools work especially well on superficial layers of tissue, helping to soften and relax them. They’re also great time-savers when you're short on time.

However, using your body weight on a foam roller, especially when paired with the “pin and stretch” technique, is highly effective. It not only helps release deeper knots, but also lengthens the muscles and creates more space in the joints. Plus, the 5 inch TriggerPoint therapy ball covers more surface area as you work and allows you to access the back side of the body more easily.

I use both in conjunction to create superb results.

Foam rolling is one of the most effective tools in your toolkit for fast, targeted relief. While you're working on the root causes — like reducing stress, calming your nervous system, moving through your full range of motion, and building strength in those end ranges (see “What Causes Tight Muscles” in the FAQ) — this technique helps ease muscle tension right away.

Personally, when I was dealing with chronic pain and could barely move or exercise, this was my #1 tool for finding relief. It also became incredibly helpful postpartum, supporting my recovery and helping me regulate my body and hormones during that intense transition.

Foam rolling not only calms tight muscles but also helps unwind the nervous system — making it one of the most powerful practices for both body and mind. Learn how to roll properly and confidently, so you're ready to take on whatever life throws at you.

This course may not be the best fit if you have EDS or other connective tissue disorders. I would like to refer you out to Jeannie Di Bon and The Zebra Club App. I’m enthusiastically learning more about this community and hope to offer something in the future.

This course may also not be the best fit if you have difficulty getting down onto the floor or supporting your body weight on your hands and wrists. While modifications can help in some cases, this program involves ground-based movements that require a certain level of mobility and joint support. If that’s not accessible to you right now, you might consider using the Stick or massage gun, seeing masseuse, or consulting your provider for personalized guidance.

Be Well My Body is an affiliate of Rapid Release Therapy, a great handheld tool. While it doesn’t deliver quite the same effect as applying full body weight to a foam roller or ball (see “Why not just use a massage gun?” in the FAQ), it’s an easy-to-use and effective substitute.

Use the code bewellmybody for 10% off. 

Yes, you’ll be able to connect with other Be Well My Body—On Demand members. Feel free to ask questions and share your successes—and struggles—in this safe, welcoming online community.

Yes, I offer virtual private sessions!
Available on Mondays, Wednesdays, and Fridays.

You can book virtual sessions here and if you live in the Chicagoland area, you can book in-person sessions here. 

Modalities for virtual sessions include:

• Pilates & Mobility Work

• Fascia Release Techniques
  (Restorative Stretching, Yamuna® Body Rolling & Foot Fitness, Foam Rolling)

• Reiki
  (Yes — I’m a certified Reiki Master!)

• Quantum Energy Healing

• Pain-Free Living Consultations
  Explore powerful Eastern and Western techniques to restore health from the inside out. Ideal for those managing chronic pain or lifestyle-related conditions.

I’m here to help!
Feel free to reach out at [email protected] with any questions. I’m happy to answer and help guide you in the right direction.