my Body can

my Body can

by Stephanie Fuccio
FitnessMental Health
Why I Stopped Stretching (and What a Massage Taught Me About My Body): S1E14
What's the right ratio of stretching to exercise? How much, how often, and why is it so easy to forget entirely? Stephanie found out the hard way, through a foot massage. In this solo episode of mBc, she talks through the moment a masseuse told her, "you really need to stretch more," and the uncomfortable realization that followed: she genuinely could not remember the last time she'd stretched on purpose. But this isn't just a story about a forgotten habit. Stephanie traces it back to a head injury a few years ago that triggered years of on and off vertigo, and how that experience quietly pushed floor based stretching and yin yoga out of her routine entirely. It wasn't laziness. It was her body protecting itself from a very real trigger, and it took real work, including EMDR therapy, to even get to where she is now. This episode is a reminder that the parts of a movement routine we drop aren't always dropped by accident, and that rebuilding doesn't mean going back to exactly what worked before. Sometimes it means finding a new way in, standing instead of on the floor, small instead of overhauled. Key Takeaways Stretching and exercise are not the same thing, and it's easy to keep doing one while completely forgetting the other. A body can quietly drop a habit for reasons that have nothing to do with motivation or discipline. Trauma and fear can do it too. Floor based stretches and vertigo don't mix for everyone, and that's a legitimate reason to change how you move, not a failure. EMDR therapy can reduce trauma responses significantly, even if some triggers (like being on the floor or mat) take longer to fully resolve. You don't need to overhaul a whole routine to fix a gap. A few minutes of standing stretches can matter more than an all or nothing plan. Sometimes the body remembers what it needs before the mind consciously notices. In This Episode The foot massage that turned into a full leg release, and the comment that started it all Realizing stretching had quietly disappeared from a packed movement calendar How a head injury and months of vertigo changed Stephanie's relationship with the floor and the mat Why yin yoga stopped feeling like exposure therapy and started feeling like a trigger The role EMDR therapy played in reducing (but not fully erasing) that trauma response Standing stretch alternatives that don't require getting on the ground The "cute gym clothes" paradox: questioning why modern life replaced natural movement with scheduled workouts A callback to Golden Spa Relax in Tirana, Albania, the place that started this whole realization Notable Quotes "I couldn't for the life of me think of what I was doing to stretch." "It's just been attached to a whole lot of stress, that's the reason." "Sometimes our bodies remember before our minds do." "I don't need to overhaul my movement plan. I just need to make room for what used to come naturally." Join the Conversation Have you ever dropped a key part of your wellness or self care routine without realizing it, until something reminded you how much you needed it? What brought you back to it? Leave a comment on Instagram @mybodycan to share your experience. mBc is a project about rebuilding strength and mobility in your 50s after illness, injury, and hormonal change, one honest, unfiltered day at a time.
Jul 9, 2026
8:54
Soreness vs. Pain: How to Know the Difference When You Exercise in Midlife: S1E13
Where's the line between soreness and pain? It's a question Stephanie has been wrestling with her entire adult life and this week it hit hard again. In this solo episode of my Body can, Steph talks through a "ring of soreness" wrapping from her mid-back to her upper abs, even after reducing her workout time. She unpacks how being neurodivergent (likely autistic, though undiagnosed) means physical sensations, including pain, can feel amplified, sometimes up to ten times more intense than for neurotypical people. That amplification cuts both ways: movement feels incredible, but recovery can feel brutal. This episode is a real-time example of the start-stop paradox so many people face with exercise: when do you push through discomfort to get stronger, and when do you back off before you get hurt? Stephanie walks through her own working definitions of soreness, pain, and injury, the small adjustment that made an immediate difference (cutting a set from 45 seconds down to 20), and why she thinks the answer is different for every body , not one-size-fits-all advice from the fitness industry. If you've ever quit an exercise routine because the soreness afterward wasn't worth it, or you've never been sure whether to rest or push through, this episode will feel like a conversation with a friend who gets it. Key Takeaways Soreness, pain, and injury are three different things — and learning to tell them apart takes practice and self-awareness, not a fitness certification. Neurodivergent and autistic people may experience physical sensation, including pain, far more intensely than neurotypical people. Doing less exercise doesn't always mean less soreness — recovery depends on sleep, stress, illness, posture, and dozens of other factors working together. Small adjustments (like shortening a set from 45 seconds to 20) can make an immediate, noticeable difference without abandoning the workout entirely. Progress in midlife often looks like pulling back, not pushing harder — and that's not the same as giving up. In This Episode Why Stephanie is inside doing gentle movement instead of at the park A 10-minute check-in workout, done live during recording The "ring of soreness" from upper back to upper abs and where it likely came from How being neurodivergent affects the way pain and sensation are experienced The push-pause paradox: when to keep going vs. when to stop Steph's working definitions of soreness vs. pain vs. injury The small dumbbell adjustment that eased the pain without stopping the workout Why "no pain no gain" and "just rest" can't both be right — and why the real answer depends on the individual An honest moment of needing support instead of giving it Notable Quotes "I love movement, but I keep hurting. And that's the part that really pisses me off." "My body can do a lot more than we think it can — when it hurts, it sucks." "Taking a break isn't the same as quitting." Join the Conversation Where do you draw the line between soreness and pain? Do you listen to your body — or try to outsmart it? Leave a comment on Instagram to share your experience. my Body can is a project about rebuilding strength and mobility in your 50s after illness, injury, and hormonal change -one honest, unfiltered day at a time.
Jul 9, 2026
16:43
What I Think About While Exercising In Midlife: S1E12
There’s a moment in every workout where my attention turns from the movement to me. When I film these sessions, I see my body from angles I don’t usually look at: my stomach, my arms, the curve of my back, and it’s easy to slip into judgment. I catch myself thinking, “I feel stronger, so why don’t I look stronger yet?” That disconnect between the inside and the outside is real. I wish they matched more often. But I also know that the “inside” changes first, like the steadiness, the confidence, the sense that I’m getting better at showing up. Sometimes that’s enough. A Little Gear Talk Quick break from philosophy for something practical. If you’ve followed this project for a while, you know I’ve been using fabric resistance bands lately, and I’m obsessed. The cloth kind don’t roll up or pinch like the thin plastic ones do. They stay in place even during the most awkward side-kicks, and they don’t stick to my skin. They make the whole process a little more colorful—literally and emotionally. What I Learned from Recording My Thoughts The brain doesn’t stay quiet just because the body is busy. Boredom breeds distraction. I focus best when things are complex. Filming myself helps and hurts. It’s a mirror and a motivator. The smallest physical routines uncover big emotional patterns. It’s okay if not everything has a lesson. Sometimes movement is just movement.
Jul 8, 2026
15:12
I exercise in my pajamas: S1E11
There’s a huge difference between what looks “routine” online and what actually keeps a body moving in real life. For me, movement starts before the workout. It begins the moment I get up and out of bed. Filling the hot water kettle, rinsing a cup, starting laundry. Little motions that ground me before my brain fully turns on. That’s my gentle transition out of morning anxiety too. If I sit still too long, my thoughts spiral. But if I start moving early, I can redirect the energy , not by forcing calm, but by changing the channel through motion. Then, the weigh-in. I know that’s a loaded topic. For me, it’s a data point, not a judgment. Two years of daily tracking have taken away its power to sting. It’s like checking the weather, just information to help me plan the day. This tiny act of neutrality toward my body might be the most healing thing I’ve ever done. Dressing for Movement (Yes, PJs Count) I’m a strong believer that movement doesn’t require special clothing but comfort helps. My usual setup: stretchy black pants, an stretchy shirt, and a bra (non-negotiable for these puppies). No matching set. No influencer glow. Just me, barefoot in my apartment, shaking off stiffness from sleep. I’ve learned that if I’m dressed comfortably, I’ll actually move. And movement done comfortably beats perfection every time.
Jul 8, 2026
12:40
Why I Film My Morning Workouts In My Pajamas In My Fifties; S1E10
Who in their right mind would want to film themselves first thing in the morning, hair wild, face unwashed, pajamas still on, and call it a fitness project? Me. Apparently, me. This week’s episode is about how this whole “my Body can” video experiment began. It wasn’t a brand strategy or a big idea. It was accountability — plain and simple. I wasn’t making progress until I started pressing “record.” What Filming Taught Me Recording myself taught me more than any mirror or fitness app ever could. When I watch the clips back, I notice the small things: my balance improving, my shoulders opening up, the way my face softens halfway through a set. Those tiny visual markers say more than a scale ever could. It also helped me detach from the perfection loop. There are still moments where I cringe at an angle or notice my stomach more than I’d like, but now those moments don’t carry the same weight. They’re just data. Seeing my progress on camera shifted the goal from looking better to feeling steadier. And somewhere in there, I stopped comparing myself to the sleek fitness influencers in matching sets. I started rooting for the version of me who simply pressed record — again. The Accountability Tools I Actually Use I’ve experimented with lots of gadgets, but one thing that’s become a favorite lately is my acupressure mat. It’s not fancy — just a mat covered in tiny pressure points that help release tension after a workout (or honestly, after a stressful day). If you’ve never tried one, here’s what I love: It boosts circulation after exercise. It helps calm my nervous system — especially on days when my cortisol feels high. It doubles as a reminder to pause. If you’re curious: 🇺🇸 This is the one I recommend in the U.S. 🇪🇺 And this one is easy to find in Europe. (Affiliate links — no extra cost to you, small thank-you to me if you order through them 💚)
Jul 2, 2026
14:13
Why Fast Exercise Progress Can Backfire and What I'm Doing Instead In my Fifties: S1E9
Taking the Long View on Exercise Why are we in such a hurry to “get there” with exercise? That question hit me hard recently while reviewing one of my own workouts. Somewhere between the foot exercises and the final stretch, I realized I’d been carrying a quiet, anxious voice inside me saying: You should be further along by now. This voice isn’t new, and it’s not exclusive to my exercise plan — but let’s focus on that part for now. For years, that voice ran the show. I’d measure progress by how fast I could move, how many reps I could add, or—if I’m honest—how visible the changes were. But lately, something different has been happening. I’ve slowed down. Way down. And instead of feeling lazy or behind, I actually feel stronger, calmer, and more in tune with my body. Progress You Can’t Always See Here’s what doesn’t show on camera: My back hurts less when I sit in hard chairs (which are everywhere here in Europe). I recover from soreness faster. I can bend down more easily — every pun intended. My energy lasts longer. My mind feels calmer. None of that makes for dramatic “before and after” photos, but it makes for a better life. So much of the fitness culture I grew up in (and honestly, the culture of productivity too) taught me that faster was better. Push harder, get there sooner, earn your results. But what if the “there” keeps moving? When I focus on slow, deliberate improvement—better form, smoother breathing, small increments of weight—I actually stay consistent. I don’t burn out. I don’t dread it. And I look forward to movement again. That’s what sustainable progress feels like. It’s quiet but powerful.
Jul 2, 2026
14:42
When Foot Pain Gets in the Way of Walking Post Menopause : S1E8
I love walking. But after years of foot problems, even something I love became complicated. In this episode, I dive into a foot masterclass I bought months ago, why it overwhelmed me, and how I’m breaking it down into something simple and doable. If this project resonates with you, why not… mBc on Instagram I love warm ups. I’d have my entire workout routine be warm ups if I could. Equipment I use: https://bio.site/Mybodycan 💡 Key Takeaways Too much information can stop progress — even in good programs Physical movement + heavy instruction = overload Learning styles matter just as much as fitness levels Simplifying helps make new habits actually stick My plan: break the 30-minute course into short, five-minute segments and build it into my Monday movement schedule 💭 Reflection Prompt What’s one area of your movement or wellness routine that you’ve overcomplicated — and how could you make it simpler to actually do?
Jul 2, 2026
13:42
Using ChatGPT To Cut Through Exercise Overwhelm in Midlife : S1E7
Today’s overwhelm has a new twist — technology. I brought ChatGPT into my movement planning to figure out which parts of my workout I’m duplicating and which ones are missing. The result? Less chaos, more clarity, and only three areas to focus on this month. If this project resonates with you, why not… mBc on Instagram I LOVE these yoga blocks for foot exercises. It’s like playing in clouds! Equipment I use: https://bio.site/Mybodycan Click to watch this hip opener exercise: https://www.instagram.com/reel/DLhUgtxto7S/ 💡 Key Takeaways Sometimes overwhelm is just too many “good ideas” at once. Talking things out (even with AI) helps organize thoughts. I don’t need to add everything — just fill the true gaps. Posture, pelvic floor, and footwork made the cut; the rest can wait. ChatGPT can’t replace expertise, but it’s a great thinking partner. 💭 Reflection Prompt What’s one area of your movement or health routine that feels cluttered? Try talking it out — even with a voice note or AI chat — to see what actually matters most right now.
Jul 2, 2026
13:13
Exercise Overwhelm Balancing Bands, Dumbbells, and Sanity in Midlife Fitness: S1E6
It’s only a few days into the 30-day challenge, and I’m not overwhelmed by the workouts — I’m overwhelmed by the organization. Do I focus on one tool — like bands — or keep juggling dumbbells, bands, and balance work? I love experimenting, but too much at once slows progress and fogs my focus. This episode is a real-time reflection on that tension: wanting to do it all vs. needing to go slow. Because “overwhelm” in movement often mirrors overwhelm in life. And I’m realizing this month isn’t just about changing my plan — it’s about clearing the cobwebs of old expectations, impatience, and guilt. If this project resonates with you, why not… mBc on Instagram I LOVE these yoga blocks for foot exercises. It’s like playing in clouds! Equipment I use: https://bio.site/Mybodycan 🏃‍♀️ Key takeaways Doing everything at once slows progress — even when it’s exciting Experimenting is fine, but so is rest and clarity Sometimes the real work is mental detox, not just physical effort “Going slow” is not failure — it’s strategy 💭 Reflection Prompt Where in your life are you trying to do too many “good” things at once — and what might happen if you focused on just one for a while?
Jul 2, 2026
9:16
Exercise Resources I’ve Found Online That Fit My Midlife Body and Lifestyle: S1E5
Some days it feels like there’s too much information out there — too many courses, apps, and “must-try” movement plans. I’ve spent years collecting bookmarks, screenshots, and notes trying to find the right mix of ideas to help me move better, not just harder. In this episode, I talk about the different places I’ve been finding useful movement resources lately — from YouTube and Instagram to wellness podcasts, word of mouth, and even ChatGPT. I also share how I filter through it all without getting overwhelmed or lost in the noise. I’m not searching for the most popular programs — I’m searching for the ones that fit me. If this project resonates with you, why not… mBc on Instagram I use the word “movement” more than “exercise” because I’m working on moving around functionally as I age, not just doing well at gym exercises (although those exercises can have the same impact. Some of them anyway). So balance is one of the things that I’m focusing on. Equipment I use: https://bio.site/Mybodycan 🏃‍♀️ Key takeaways Too much information can stall progress as easily as too little “Movement” can mean more than “exercise” — it’s about how your body feels, not just how it looks Word of mouth and honest reviews are often better than flashy marketing AI tools like ChatGPT can help find programs — if you use them with care The best plan is the one that matches your needs and your current capacity 💭 Reflection Prompt Where do you usually go to find movement or exercise ideas — and how do you decide which ones are worth trying?
Jul 2, 2026
9:27
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