Do you have back or neck pain/tension, SI pain, sciatica, or anxiety? Most people experience stress in some way, shape, or form. Life, in general, can be stressful.  Do you have a daily practice focusing on stretching, breath or breathing? If not you’ll want to continue reading!

Our bodies were created with a survival instinct.  When we perceive danger with one of our 5 senses our sympathetic nervous system is activated and it responds with a physiological reaction called “fight or flight” (stress response).  Our brains initiate an electrochemical response which may include an increased heart rate, constricted muscles, short/rapid breaths, chest tightness, dilated pupils, sweating, trembling, and difficulty focusing.

This comes in handy when we need to run from danger or fight for our life.  But we also know that our bodies may respond as if we are in danger when, in reality, we are not.  Have you ever woken from a dream in this state?...

Gratitude takes root in our heart and our senses.

Practicing gratitude can keep our hearts open to the tenderness in our daily experiences. Choose to focus your time and attention on what you appreciate. Appreciation softens us and soothes our minds by connecting us with the ordinary things that we may otherwise take for granted.  

Whether it’s choosing to write a few sentences in a journal, or simply taking a moment to silently acknowledge all that you have, giving thanks can transform your life.  Research shows that gratitude is one of the keys to happiness, well-being and life satisfaction.  Read on for 3 ways to practice gratitude.

1. Say “thank you”.  

Say “thank you” and mean it.  Saying thank you can be a gift, and one that feels good, too.  Offering appreciation to one another is powerful.  Be grateful for the kind words people say about you and believe them. 

The next time you...

Have you been feeling a little tense lately?

Here are some quick tips to tame your tension. Try them out and let me know which one helps you best.

Practice slow-paced breathing.

• Consciously changing the way you breathe appears to send a signal to the brain to adjust the parasympathetic branch of the nervous system, which can slow heart rate and digestion and promote feelings of calm.

Watch your favorite comedy or sitcom.

• Enjoying a good laugh activates and relieves your stress response, and it can increase and then decrease your heart rate and blood pressure. Resulting in a good, relaxed feeling.

Adopt an uplifting mantra and repeat it when you're happy.

• That will train your mind to associate the phrase with being content. Then, when you're on edge, chant your mantra and you'll immediately feel more at ease.

Spending even a few minutes in meditation can restore your calm and inner peace.

• Anyone can practice meditation anywhere. It's simple and inexpensive, and it doesn't...

Let’s focus on prevention and awareness to support our “girls”!

Breast cancer is one of the most common kinds of cancer in women. The good news is that most women can survive breast cancer if it’s found and treated early.

#1 Exercise!

Studies consistently show that increased physical activity is linked to lowering breast cancer risk. It’s thought that physical activity regulates hormones including estrogen and insulin, which can fuel breast cancer growth. Fat cells produce estrogen, and high levels of estrogen have been linked to certain cancers. Working out can shrink the size of fat cells, so your body pumps out less estrogen. Regular exercise also helps women stay at a healthy weight, which also helps regulate hormones and helps keep the immune system healthier. Even older women need to be concerned about estrogen, because of it being produced by fat cells post-menopause.

There is no magic number of hours a woman should exercise to prevent or lower...

The Story

Is “sitting” the new “smoking”?

According to Mayo Clinic, any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.

But based on multiple studies, the answer to the above is still up for debate!

However, it seems clear that less sitting and more moving overall contribute to better health.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, back pain is one of the American’s most common health problems, with 1 out of 4 people experiencing back pain 1 day out of every 3 months.  More pressure is applied through your low back when you sit versus stand.

You might start by simply standing rather than sitting when you have the chance or finding ways to walk while you work.

Here are a few wellness tips:

• Take a break from sitting every 30 minutes. Set an alarm on your phone or computer.
• Stand while talking on the phone or watching television.
• If you work at a...

What is Myofascial Release?

Through Myofascial Release, as a patient and as a therapist, I understand the importance of treating the whole body, not just the symptoms, and that every ‘body’ is unique based on their response to life circumstances.

Myofascial Release (MFR, John F Barnes approach) is a very effective hands-on technique that involves applying gentle, varied, sustained pressure and elongation into the body’s fascia. Fascia is the body’s connective tissue. Think about it as a three-dimensional spider web that is found throughout the entire body. It extends from head to toe, surrounding every system in our body, and is responsible for our structure/shape.

Good sleep is just as important as diet and exercise. When you sleep, your body and mind regenerate from the stress of the day. And the need for sleep never goes away – especially if you’re pushing yourself creatively, professionally, or athletically.  It is recommended, adults get an average of 7-8 hours of sleep per night.  

Read on to learn some of the side effects of not getting enough sleep, benefits of good sleep, and tips to experience better sleep.

Side Effects of Sleep Deprivation:

1. Long term mood disorders
2. Sickness
3. Diabetes
4. Infertility 
5. Weight gain
6. Low libido 
7. Heart disease

Benefits of Good Sleep:

1. Increases concentration and productivity 
2. Boots immune function
3. Maximizes athletic performance 
4. Improves memory
5. Reduces inflammation 
6. Reduces stress
7. Increases energy and alertness
8. Healthy weight management 
9. Muscle, tissue and skin repair
10. Heart rate decreases and digestive system rests

Tips for Better Sleep:

1. Create a...