Move with Maritha

The goal isn’t to squat more.

The goal is to keep being able to squat.

To sit on the floor with your kids.
To get back up without struggling.
To pick something up.
To move freely.
To trust your body.

Because the squat isn’t just a gym exercise.

It’s a life skill.

And the best time to build that skill is before you need it.

Your future self deserves a body that can still move, bend, lower, and rise with confidence.

COMMENT “SQUAT” and I’ll send you my 5-Day Squat Plan to start building it today.

If the inside of your knees hurt, watch this.

Stop thinking it’s only a knee problem.

Your adductors 👉 your inner-thigh muscles — play an important role in controlling the hip, pelvis and knee.

This stationary side-to-side lunge lets you:
→ Load the hip
→ Access the back of the hip
→ Lengthen the adductor on the straight leg
→ Build better control through the pelvis and knee

Your adductors aren’t just there to stretch.

They’re part of your stability system.

Better hip control = better control of the whole leg.

Start here.
Control the movement.
Then build strength.

Comment “ADD” and I’ll send you my 3-Day Inner Thigh Plan.

If your calves always feel tight👇

When your ankles don’t move well, your calves often work overtime. You can stretch them every day, but if you never improve your ankle mobility, the tightness often comes straight back.

The Clock Face Tap is a simple exercise that improves ankle mobility, balance, and control while showing you where you’re restricted.

Try tapping all 12 numbers on each leg. Notice which directions feel stiff or make you lose your balance, that’s where you need to focus.

Save & Share this to add to your routine.

👇 Comment FIX and I’ll send you the complete Walking Pain Fix Kit.

Before you buy another pair of insoles or start stretching, try this 5-second test.

1️⃣ Take the insole out of your shoe.
2️⃣ Stand on it barefoot.
3️⃣ Look at your toes.

Can every toe sit comfortably on the insole without hanging over the edge or being squashed together?

If not, your shoes are likely too narrow or too small.

That lack of space can change how your feet move and may contribute to:
• Foot pain
• Bunions
• Corns & calluses
• Hammer toes
• Poor balance
• Knee, hip and back discomfort

Your feet need room to spread, grip and support your body the way they’re designed to.

Small change. Big difference.

👇 Did your shoes pass the test? Tell me in the comments.

Comment FOOT and I’ll send you my free 3-Day Foot Fix Plan.

Most people never think about their big toe, but it’s one of the most important joints for walking.

If your big toe is stiff or you can’t control it properly, your push-off direction changes. Instead of driving your body forward efficiently, your foot twists or collapses, and your knee is forced to follow that altered path.

Over thousands of steps each day, that extra stress can contribute to knee pain.

Day 2: The Walking Pain Fix Kit – Big Toe Control

✅ Place a rolled towel under your toes.
✅ Press your toes firmly into the towel.
✅ Keep steady pressure through your big toe.
✅ Slowly lift your heel without letting your toes lift off the towel.

This drill helps restore big toe control, improves your push-off, and encourages your knee to track more naturally with every step.

But don’t stop at the exercise.

If you don’t know why your big toe isn’t working properly in the first place, you’re only treating the symptom.

Comment “FIX” and I’ll send you Step 1 👉 a quick self-test to uncover the movement pattern that’s really driving your pain.

Many people are told they have flat feet and immediately reach for insoles.

The problem? Insoles support your arch, but they don’t teach it to work.

This simple drill trains the muscles that actively lift and support your arch by helping your foot move from pronation into an active arch position.

✅ Builds stronger feet
✅ Supports better knee alignment
✅ Improves balance and stability
✅ Creates a stronger foundation for walking

Now, don’t get me wrong, insoles can be incredibly helpful in the right situation.

But if you only rely on support and never strengthen the foot underneath it, you may become dependent on that support instead of building resilience.

If your flat feet ache when you walk or stop you from walking comfortably, comment WALK for 2min Walking Profile Test

If your calves always feel tight, stretching might only be treating the symptom.

In many cases, your calves are working overtime because your ankles aren’t moving the way they’re supposed to.

When you improve ankle mobility and learn to move through your ankles properly, your calves don’t have to stay constantly switched on.

That’s why endless stretching often gives only temporary relief.

Comment CALF and I’ll send you my 5-Day Tight Calf Plan to help you improve ankle movement and reduce calf tightness.