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Sitting is Hurting You.

wellness Sep 17, 2018

We all sit so this applies to everyone, but if you have a desk job, drive for most of the day, or find yourself sitting to watch hours of television you are most affected. The flexion at the hips and rear tilt of the pelvis causes a muscular imbalance through the powerhouse of your body, your hips. Any athlete will tell you that the body’s power comes from its ability to ground itself from the center, move and adjust rapidly, and have full range of motion in any plane. Ongoing tightening causes energy build up, affects the nervous system’s response to stress and rapid motion, and causes emotional drain due to the stress signals being fired from our root, our most grounded point. The body was designed to move. Don’t you feel better physically and emotionally when you get up and walk around?

Many people have moved to standing/sitting desks and take walk breaks at work. Even stillness is an overuse activity. If you have already made desk changes, terrific! Keep...

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Focus On What's Ahead.

personal development Sep 10, 2018

I got a photo from a former client today, it was of her from a few years ago when she was much heavier. It popped up as a memory on Facebook and she wanted to share the reminder of her success. The memory was terrific because it reminded her how far she has come and how many things she never imagined she could do that she has! We texted briefly and she said she never wanted to go back. I reminded her that she doesn’t have to because we close doors behind us and open doors in front of us.


Every good and bad experience we have is a lesson. A lesson that we move through and leave as history. Learn from it and keep moving forward.

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On Belonging

personal development Aug 26, 2018

As a social society we are creatures who gather and find safety and comfort in likeness. Much like we see in today’s very connected, yet disconnected climate, we are still fundamentally fearful of difference and have the media resources to selectively communicate those differences, often in a negative fashion. I fear that until we as people develop more empathy and self-worth we will continue to disconnect, more so from the people we see different than ourselves. No one ever said you have to be best friends with everyone but changing the lens through which you see the world periodically helps you see things from another perspective.

Belonging can be hard, especially when we are young. Throughout the years I have talked with many adult friends and clients, as well as teens about the struggle to fit in. A client once told me how her daughter’s 13 year-old friend was suddenly being actively rude and snotty at school. I reminded her that she was probably trying to...

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Minimize Delayed Onset Muscle Soreness (DOMS)

wellness Aug 20, 2018

During a workout we push or pull weights, feel sore, stop, and after a minute do it all over again. The pain you experience during the exercise is called Acute Muscle Soreness and is often used by people to gauge workout effort. On the other hand, Delayed Onset Muscle Soreness or DOMS is what you may feel 24 to 48 hours after the workout.

Studies have shown that the eccentric contraction (or elongation) of the muscle is more likely to contribute to this pain over the opposing concentric contraction. If you can imagine a biceps curl, as the weight is lowered to the ground micro tears are created in the muscle. It is with these tears that the muscle rebuilds itself and continues its growth. There are several main culprits of DOMS, however. They include:

  • Micro tears signaling pain receptors that communicate with the brain;
  • Calcium and white blood cells released into the muscle causing inflammation; and
  • Lactic acid, a normal byproduct of muscle metabolism

While there is a long list of...

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Love Your Partner Every Day. Appreciate Their Never-ending Commitment.

personal development Aug 12, 2018

I love to share my personal insight with the hopes of lifting those around me, educating, and reminding us to have life balance and to take ownership. It’s also nice to share inspiration and kindness created by others, however.

Heart felt stories are there to lift your spirit. Not to make you sad or remind you of what you don’t have at this moment. I truly believe that where there is inspiration lies hope.

This video is a beautiful animated love story with real life couple Danny & Annie Perasa sharing their 27-year romance for StoryCorps. “As they remember their life together from their first date to Danny's final days with terminal cancer, these remarkable Brooklynites personify the eloquence, grace, and poetry that can be found in the voices of everyday people when we take the time to listen.” – StoryCorps (Aug 2010)

Click here to watch the video. It is about 5 minutes and worth the watch :-)

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Desperate People Do Desperate Things.

personal development Aug 05, 2018

We find that in the most desperate times of life we make some of the poorest choices. 

For example:

* When you finally slid as far down the hill as you can go in your health and wellness and make desperate, radical choices in order to get to where you think you should be.

* When you are destitute and don’t think you have anywhere to go and you start making life and job decisions that are against who you really are or that make you miserable.

What to do.

  1. Don’t get stuck in the pity cycle; letting the momentum of things that make you feel bad take control. Take over. You can stop the spin!
  2. Listen to the positive inner voice. Not the one that gives excuses, or the naysayers around you.
  3. Know who you are when you are emotionally strong. This gives us a pillar to ground ourselves.
  4. Focus on the best of you, not the worst.

    You CAN do it. You WILL make positive life choices. Be mindful of what you are running to, not just what you are running from.
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Life is Like a Rip Current.

personal development Jul 29, 2018

We spend so much of life resisting, a natural response when deviated from our intended direction. Those who keep fighting life changes as if in a rip current often find themselves exhausted, unmoving, and drowning.

Sometimes it is best to go with the flow just like when stuck in a rip current. Sure, you may be diverted from your original direction but you will survive, and maybe even find a new or better path, or learn something along the way.

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What is Myofascial Release?

wellness Jul 22, 2018

Fascia is a general term we use to describe connective tissue. It’s the shiny Saran Wrap stuff that divides a steak into smaller compartments, and it wraps around everything throughout our entire body in one continuous structure: every organ, muscle, nerve, bone, artery, you get the point. The fascia has both structural and chemical functions and is largely responsible for our freedom of movement by allowing all of these structures to glide fluidly over one another.

When people talk about their knots, what they are speaking of is mal-aligned tissue due to trauma, inflammation, injury, poor motor patterns and emotional distress. Myofascial (Myo=muscle, Fascia=sheath of encasing fibrous tissue) release helps create chemical and mechanical changes that improve movement patterns.

When it comes to addressing fascial dysfunction it is important to assess why it became that way and manage all of the areas that are affecting the region causing you pain and/or mobility issues. Massage,...

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Every Day is a New Opportunity.

personal development Jul 15, 2018

Learn from the broken pieces of yesterday, then leave them behind so they don’t drag you back on your journey forward. We must clear out the old to make space for the new, and remember that all experiences are lessons.

You have the choice and power to change anything you want at any time. Even the smallest change will gradually magnify itself.

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Don’t Mistake Preparation for Action

Changing our lifestyle really does follow a process of change. Don’t let yourself get trapped in the preparation stage of change. I remind people that at this point we do a lot of talking with occasional action moments but it usually becomes another mantra that gets repeated without action. As an example, I’ve heard people talk about getting more fit or changing jobs for years. They’ll occasionally try a new diet or exercise, or redo a resume but with no real commitment. They may do something to satisfy the inner voice that wants change for a moment but without really committing.

We run in circles in the preparation and action stages because we don’t want to believe that we accept the situation we are in even if we aren’t willing to change it long-term. The ideation of change becomes another thing we tell ourselves without real follow-up. My advice, let it go. Accept where you are for the moment. This way when you are really ready for a change you are...

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