Dana Santas CSCS, E-RYT@mobilitymaker

@MobilityMaker Mobility Breathing & MindBody Coach in MLB NHL NFL NBA PGA WWE; CNN Yoga Expert #MinuteMoFlow Breathe Better. Move Better. Feel Better.

http://bit.ly/BackPainRelief_Book

999 posts 8,869 followers 172 following

I love the holidays🎄 and all the extra special family time! Had a great Wednesday “date” night with my beautiful daughter @taketwotreats 👱‍♀️❤️.
#mamadaughter #mommydaughter #mommydaughtertime #mylittlegirl #mylittleladybug #myminime #mygirl #blessed #blessedlife #lovinglife #whatmatters #myfavoritedaughter #myonlydaughter😍


8

Excited to donate a private mobility training session and signed copy of my new book “Practical Solutions for Back Pain Relief” (link in profile) to my longtime client (and good friend💛) @sfgiants CF @denardspan ‘s awesome charity @denardspanfoundation . It’ll be included in the silent auction at the foundation dinner toastonthetown.com/holidaydinner tomorrow night at Steinbrenner stadium (virtual tickets are also available to support the event).
As a former single, teenaged mother, Denard’s foundation—which serves and empowers single-parent homes—is very near and dear to my heart❤️. As you consider charities to support this holiday season, I urge you to definitely check out Denard’s foundation!
#dogood #bethechange #supportgoodthings #supportsinglemoms #helpingthoseinneed #helpingeachother #empoweringsingleparents #empoweringsinglemoms #denardspan #denardspanfoundation #dothingsthatmatter


2

When it’s been a long day and you’re mentally exhausted, keep your programming simple. I go with a 8-10 rounds of some of my favorite movements, like swings, med-ball slams and pushup variations. This is a peek at tonight’s training session. I turned on the camera at round 7...so I was losing steam but doing my best to maintain form.
It would have been easy to make excuses and skip tonight’s training, but I listened to my body—which was a little tight and achey from all that driving—and gave it what it really needed MOVEMENT.
Bodies are designed to move, so if you sit a lot during the day, don’t come home and just sit some more. Take care of yourself! At the very least, foam roll, take a short walk and/or spend a few moments moving your body through all planes of motion (try a #MinuteMoFlow ). Your body will thank you by moving better and feeling better!
@perform_better @xdfitofficial @mandukayoga @pedestalfootwear @2xu
#maketimetotrain #noexcuses #selfcare #trainingsession #movemore #movebetter #feelbetter #performbetter #kbswings #medballslams #pushups #hiit #hiittraining #garagegymlife #garagegymliving #garagegym #garagegymathlete


13

🤣🤣🤣
Every time I see this meme, it cracks me up. If your sense of humor is anything like mine (a little goofy & occasionally “inappropriate”😜), then I’m sure you love it as much as I do.
But, of course, having to see a doctor about back pain is no laughing matter for the person in pain!😳 And, too often, we’re left feeling like this guy—completely disassociated from our spine…with the whole thing in our doctor’s hands.
That’s why I wrote my book “Practical Solutions for Back Pain Relief” (now available for preorder on Amazon—link in profile) to empower people to understand their backs so they’re equipped to care for them in ways that relieve and prevent pain. To that end, I also provide info to help you effectively communicate with your doctor (definitely better than this guy!), including a list of questions to ask when your doctor recommends prescriptions, surgery and/or therapies, so you feel confident to be fully involved in the process and make the right decisions for your body and overall health.
#backpain #backpainrelief #backpainexercises #practicalbackpainsolution #practicalbackpainrelief #betteroptionsforbackpain #backexercises #relieffrombackpain #backpainrecovery #movebetter #feelbetter #selfcare #selfcareforbackpain


20

Spent #SundayFunday getting into the holiday🎄 spirit baking gluten-free cookies and getting schooled on how to decorate them by my beautiful, talented daughter @taketwotreats . These are the ones the adults (including @donovan.santas ) decorated. The kids had a blast doing theirs but very few were left uneaten for photographs afterwards 😋🤣.
Here’s the gluten-free cookie recipe I’ve used the past few years for Christmas cookies. It’s not quite as rich as the real gluten ones but they taste pretty darn good and hold up well for decorating. If gluten is an issue for you, give these a try:
Ingredients:
- 1 cup organic cane sugar
- 1/2 cup softened unsalted butter
- 1 egg
- 1 tablespoon whole milk
- 1 1/2 tsp vanilla
- 1/4 teaspoon salt
- 1/4 teaspoon cinnamon
- 2 cups gluten-free all purpose flour + more for rolling/dusting (be sure your flour includes Xantham gum; otherwise, add 1/2 tsp)
Cream the sugar and butter in a mixing bowl at medium speed. Add the egg, water, vanilla, salt and cinnamon. Blend until well mixed. Slowly, add the flour, mixing on low until well combined. Cover and refrigerate for 90 minutes. Preheat oven to 350 degrees. Line two large baking sheets with parchment paper and set aside. Roll out dough to 1/4 thick on lightly floured surface. Cut with cookie cutters and place on baking sheet—being sure cookies don’t touch. Depending on the size of your cutters, you may have 20-30 cookies. Bake one baking sheet at a time on the middle rack for 11-14 minutes until just a little golden begins to show on edges (but not much). Cool on baking sheet for 4-5 minutes before removing to cooling rack. Cool completely before decorating.
#glutenfreecookies #glutenfreexmascookies #glutenfreechristmascookies #glutenfreeholidaycookies #glutenfreebaking #cookiedecorating #holidaycookies #holidaydecorating #holidaycookiedecorating #familyfun #familyfunday #holidayfun


2

Check out our new family photo feature wall!👍💯
Got my first @mixtiles order and created this awesome wall of memories in our hallway. It only took a quart of @behrpaint in salsa red and 32 mixtiles of some of our favorite photos easily placed on the wall (no nails or permanent adhesive) in 4 rows of 8. Love the way it looks!!
I found mixtiles on @instagram and I’m so glad I downloaded their app and tried them out. We’re definitely ordering more (for ourselves and as gifts). We love them!
#mixtiles #familyphotos #featurewall #memorywall #photowall #redwall #homeimprovement #diy #homedecorating #homesweethome #whatmatters


7

Do you have back pain?😱
Check out my new book!
Like you, and the other 80 percent of the population who’s suffered from back issues, I’ve felt your pain! I know what it’s
like to hurt so much that you question if you’ll ever be able to perform everyday tasks pain-free, like bending down to tie your shoes or picking up your child—never mind lifting weights or throwing a baseball.
But through my personal experience as well as the education and experience that led to my career as a mobility coach in pro sports, I’ve learned effective ways to relieve and prevent back injury so you can move better, feel better and prevent pain permanently👍. That’s why I wrote my book “Practical Solutions for Back Pain Relief” (Althea Press), and I’m so excited to announce that it’s now officially available for preorder on Amazon (link in profile).
#backpain #backpainrelief #backpainremedy #backpainexercises #mindbodyexercise #practicalsolutionsforbackpain #exercisesforbackpain #backexercises #backpainrecovery #mobilitycoach #movebetter #feelbetter #painfreemovement #painfreeliving #painfreellife


25

11th year attending #MLB Baseball winter meetings. Every year, I reflect on how blessed I am to have the opportunity to work in pro ball for so long (14 years), working with and learning from amazing strength coaches and trainers who have become more like brothers than bosses. It’s less of a meeting and more of a big #baseballfamily reunion. ⚾️❤️
#blessedcareer #blessedlife #grateful #lovingeveryminute #lovinglife #lovemybaseballfamily #dowhatyoulove #lovewhatyoudo #earnit #ownit #workedforit #baseballwintermeetings #wintermeetings #wintermeeting2017 #mlbyogacoach #baseballyogacoach #yogaforbaseball #baseballyoga #morethanyoga #mobilitycoachlife

Walt Disney World Swan and Dolphin
2

Had a terrific morning at @wwe @wwenxt Performance Center👊! Grateful🙏 to @fla_hayes for having me back in to contribute, learn and have a blast training with awesome people like @dozovicwwe ❤️💪.
#wwe #nxt #wwenxt #HeavyMachinery #STEAKSandWEIGHTS #DOZ #TUCKy #wrestlingmobility #mobilitytraining #mobilitycoachlife #dowhatyoulove #lovewhatyoudo #lovemyjob #livingthedream

WWE Performance Center
8

Last day of mobility/recovery sessions today at @phillies speed camp. Loved working with this great group of young athletes👊❤️. We worked hard AND had a lot of fun!
Thanks to @fureyleva @p4nier and @phillies_strength for continuing to trust me with their players 🙏❤️.
#dowhatyoulove #lovewhatyoudo #phillies #philliesyogacoach #philliesstrength #speedcamp #baseballyoga #yogaforbaseball #philliesyoga #yogamobility #yogaforsports

Spectrum Field
3

Made 7lbs of pulled pork tonight for a delicious 😋 family dinner with lots of leftovers. I LOVE my @instantpotofficial for super easy meals—but especially pulled pork. Just use the sauté setting to brown the pork on all sides, take it out, add water, put the pork back, salt it, lock the lid and turn it on to pressure cook for 90 minutes or more (depending on weight).
Bought my Instantpot last year on Cyber Monday and have loved it ever since. If you are considering getting one for yourself or a gift, I definitely recommend it!!💯
#lovetoeat #lovetocook #traintoeat #pulledpork #kaluapork #instantpot #instantpotpulledpork #pressurecooker #pressurecookerpulledpork #pressurecookerpork #easyfamilymeal


5

Proud Mama post:
This is a pic of my oldest son Ryan❤️ @ryanedison21 being interviewed after one of his amazing✨ football games this season (isn’t he handsome?!). Please check out his Senior Football🏈 Highlights and boost his view count🙏👊💛.
http://bit.ly/2AO1oAs
(working link in my profile temporarily)
As you’ll see in his highlights, he’s a passionate, fearless & versatile offensive and defensive athlete who MOVES REALLY WELL💯, tackles like a champ, breaks through the line, plays off blocks & runs North/South for tons of yardage. He’s also a pretty incredible lacrosse player!
#proudmama #lovemyson #soproudofmyson #soproud #myfavoritefootballplayer #footballmobility #senioryearhighlights #seniorfootballseason #highschoolfootball #youthathlete #multisportathlete #multisportyouthathlete #lovethiskid #whendidhegetsobig 😍


6

Getting in some pre-flight🛫 (post #deadcember training 💪) stretches before jumping on my @jetblue flight to Boston tonight. I rarely just sit at my gate when I have the opportunity to stand and move as a preemptive measure to counter the sustained sitting on board. It always baffles me when I see so many people sitting at their gates waiting to sit some more on a plane for hours!!
#travelsmart #stopsittingsomuch #preflightstretch #movemore #getupandmove #movementmatters #movebetter #movesmarter #travelyoga #airportyoga

Tampa International Airport
11

What a great Friday🙌❤️. It was an awesomely busy day✨: kicked off #deadcember, painted my kitchen, took my car in for service, and did a recovery session at @phillies_strength speed camp before heading out to Orlando for the Magic/Warriors game. This is a picture of our five-breath breathing bridge warm up (how I start every session).
#livelifetothefullest #livelifeoutloud #takingitallin #gratefullife #mobilitycoachlife #yogacoachlife #yogacoach #mobilitycoach #dowhatyoulove #lovewhatyoudo

Spectrum Field
1

Hello #Deadcember …we meet again.
Let’s do this!👊
If you’re unfamiliar with “Deadcember,” check out @penandpaperstrengthapp for the daily program.
Throughout the month, I’ll post snapshots of ways I customize the program to add my own mobility-based warm ups, cool downs and supersets (as appropriate).
If you’re up to the challenge, join me and @donovan.santas and the rest of our #familyinstrength as we close out 2017 with some big PRS!💪💪💪
@pedestalfootwear @2xu @sorinex
#letsdothis #deadlift #deadlifting #trapbardeadlift #straightbardeadlift
#morethanyoga #womenwholift #womenwholiftheavy #womenwho #coupleswholift #coupleswhotraintogether #garagegymlife #garagegymliving #garagegym #garagegymathlete #strongmama #mobilitycoach #lovinglife #dowhatyoulove #lovewhatyoudo #lovetotrain


8

Humbled and honored to be @rachel.balkovec ‘s #wcw😍.
#Repost @rachel.balkovec (@get_repost)
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#WCW Woman of the week @mobilitymaker Talk about a pioneer - this woman was doing yoga and mobility work in pro sports before doing yoga and mobility work was the cool thing to do. She currently works with several pro sports teams, consults for individual athletes, lifts heavy shit AND holds down a household. Needless to say, her grit is off the charts. Thank you Dana for your badassery. And thank you @carskelly19 for giving me her business card 4 years ago. #womenwho #strongwomen #leanin #womenwholift #yogastrong #mobility #baseball #student #coach #athlete #onewayup #earnit #supporteachother #yogaforsports #yogaforathletes #mobilitycoach #yogacoach


3

People ask me all the time how I “got to” where I am in my career and life. I concur with @michael_boyle1959 👊. For more on the story of how I “got here,” check out the podcast interview I did with @kineticsportsrehab while out at @perform_better summit Long Beach this year (link in profile). #Repost @perform_better (@get_repost)
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Take action! 👊🏻 @michael_boyle1959 #performbetter #mikeboyle #fitquotes #forgeyourownpath #forgeyourpath #createyourdestiny #takeaction #liveyourdreams #livingthedream #makeyourcareermatter #loveyourlife #lifeisgood #dowhatyoulove #lovewhatyoudo #performbetter #performbetterfamily #fitfamily


8

Sorry it’s been a few weeks since I posted a new #MinuteMoFlow …thanks to all of you for your kind comments and messages about how much you like them and miss me posting them. So, for you, today, I made time for a quick #MoFlow. It’s short and sweet but still great for hips, hammies and t-spine. And it’s one you can do anywhere—even outside on a beautiful, windy Wisconsin Fall day🌬️🍁🍂.
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If you’ve missed past “MinuteMoFlow” posts, that’s what I call a minute-long (or less) mobility sequence that takes you through all planes of motion and hits primary areas needed for most lifts, sports and daily-life activities.
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Specific Instruction Details/Tips:
You can make your straddle as wide as you’re comfortable for the hip hinge into the lateral lunge. I went a little narrower than I usually would because the ground under me was uneven and I wanted to ensure a bit more stability for balance. The last movement I demo’d is a Warrior One with a lateral reach (excellent hip flexor release) but you can also do it as a lunge with your back heel up.
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Remember, I’d love to see you practicing these flows. So post your videos and tag me @MobilityMaker with the hashtag #MinuteMoFlow so I can check you out getting your mo flowing.
#minutemoflow25 #mobilityflow #mobilitymatters #movemore #movebetter #morethanyoga #mobility #minutemobility #minuteflow #mobilitycoach #mobilityminute #getyourmoflowing

Wisconsin
1

Wishing everyone a Happy Thanksgiving!🦃
What’s better than celebrating gratitude, family and food?
So grateful to be on my husband’s family farm for the holiday. Love the gorgeous sunsets and sunrises in Wisconsin’s great big sky.
To learn why gratitude is good for your health (SO GOOD for you both mentally and physically!!) and ways to practice gratitude everyday, google my CNN article “3 Everyday Ways to Practice Gratitude for Health and Happiness.”
#gratituderocks #happythanksgiving #grateful #gratitude #gratitudeisgoodforyou #attitudeofgratitude #gratefullife #gratefulheart #thankful #bethankful #begrateful #begratefuleveryday #practicegratitude #dailygratitudepractice

Wisconsin
1

Got my pre-Thanksgiving training session in at @anytimefitnesswi Reedsburg. 2nd year in a row we’ve taken advantage of this great location—only 20 min from @donovan.santas ‘s family farm in Wonewoc, WI. And it’s fully stocked with @perform_better equipment.💪 This a snapshot of my interval training workout & some post-training yoga “play.”
#prethanksgivingworkout #prethanksgivingtraining #thanksgivingeve #thanksgivingeveworkout #thanksgivingevetraining #traveltraining #yoga #yogaplay #yogapose #anytimefitness #reedsburgwi #2xu #performbetter #pedestalfootwear

Anytime Fitness - Reedsburg, WI
2

Thanksgiving eve is reportedly the biggest drinking night of the year! Who knew?!🤔
If you plan to indulge on your favorite cocktails🍹 🍸🍷🍾 tonight, take care, be safe and proactively avoid a hangover by staying hydrated with electrolyte-enriched water💧 , like my favorite @tenwater , and snacking on potassium-rich foods like 🥑 , 🍌& 🍈 . For more tips, google my @cnn article “How to Beat a Holiday Hangover Like a Pro.”
#thanksgivingeve #holidayhangover #beatahangover #tenwater #hydratehigher #hangovercure #avoidahangover #drinkresponsibly


1

What a cool day hanging out at the Wisconsin Badgers Athletics Department and Camp Randall with @donovan.santas ! It was awesome having the chance to meet the strength & conditioning and athletic training staff and geek out about breathing biomechanics. #onwisconsin👐
#onwisconsin #camprandall #gobadgers #badgers #badgerfootball #bigten #uw #uwmadison #mobilitycoachlife #dowhatyoulove #lovewhatyoudo #blessedlife

Camp Randall Stadium
9

Super honored to have been invited to MacDill this morning by Special Forces Joint Command (USSOCOM) strength and conditioning coach Mike Renteria to lead mobility warm ups and cool down/recovery with breathing biomechanics training. I’m blessed to work with a lot of awesome populations but it’s undoubtedly an amazing opportunity to work with our true American super heroes🇺🇸💪. Definitely worth getting up at 4am...looking forward to next time! 🌅
#specialforces #tacticaltraining #mobilitytraining #mobilitycoach #yogacoach #morethanyoga #lovemyjob #dowhatyoulove #lovewhatyoudo #livingthedream #blessedlife #makeyourpassionyourprofession

United States Special Operations Command (USSOCOM)
5

Looking forward to this!
Catch us on Instagram Live tonight at 8pm EST...which is usually my bedtime😜 but I’ll stay up for my badass friebd @jeffcscs 👊❤️. #Repost @jeffcscs (@get_repost)
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Close friend and trusted expert in all things mobility, stability, flexibility, breathing as it applies to optimal physical performance. Dana Santas the @mobilitymaker will deliver an world class insight on her years of expedite and expertise. Don’t let that beautiful face fool you...she will kick your ass! #buds #budsprep #budspreperation #seal #seals #navy #navyseal #navyseals #worlddomination


4

Got to meet @phillies new manager Gabe Kapler this morning before strength camp yoga mobility sessions. Excited for the 2018 season under Gabe’s management. ⚾️👊
#phillies #philliesbaseball #gabekapler #philliesyogacoach #philliesyoga #yogaforbaseball #baseballyoga #mlbyoga

Spectrum Field
10

#Repost @bluejays (@get_repost)
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Tomorrow's celebration of life service for Roy Halladay will commence at 4 pm ET.

Viewers can watch on Sportsnet & stream online at bluejays.com & facebook.com/bluejays.


2

#repost @phillies_strength Some afternoon yoga and mobility work with @mobilitymaker
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It’s a privilege to work with these guys!
Thanks @phillies_strength for trusting me with your terrific athletes. BTW, @fureyleva you’re a way better photographer than @p4nier 😬.
#phillies #philliesyoga #philliesyogacoach #yogaforbaseball #mobilitytraining #yogamobility #baseballyoga #yogaforbaseballplayers #lovemyjob #dowhatyoulove #lovewhatyoudo

Phillies Spring Training
5

Guess what came today?!
Can’t wait to try out our new king @casper bed!
It was so fun to unbox, unwrap and bring it to life (it literally comes alive when you remove the wrapping!).
Once set up, our four-legged family immediately decided it was a giant-sized dog bed.🐶🐶🐶🤣
If you also want to try out a Casper bed for 100 nights free—and save $75, if you decide to keep it, use this link (live link on my @mobilitymaker Facebook page).
https://casper.com/friends/mobilitymakercasperbed
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#caspermattress #casperbed #newbed #newmattress #comfymattress #sleepmatters #bettersleep #sleepcomfortably #nobackpain #yourmattressmatters #goodnight #sleepbetter #sleepbetterlivebetter #healthysleep 😴😴😴


8

Meditation doesn’t require special circumstances, other than the ability to breathe and be still for a few minutes. Today, at @bluejays strength camp, we finished off our yoga mobility sessions with mindfulness meditation in the batting cages, despite a lawn mower out on the field and a big-ass fan going behind us.
Don’t make excuses—make the effort!💪🙏
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#meditationmatters #meditationisnotthathard #mentalperformance #meditationforbaseball #meditatemore #meditatebetter #trainyourbrain #trainyourmind #parasympathetic #restandrestore #recovery #yogaforbaseball #baseballyoga #bluejaysyoga #bluejaysyogacoach #yogacoach #breathingcoach #mindbodycoach

Toronto Blue Jays
4