Eliminate Pain?
So, I was scrolling through Instagram the other day and felt my bp rise when I saw an ad for a special online program offering to “eliminate pain”. It just felt like a cheap shot. Of course we think we want to “eliminate pain” but is that even a thing?
I think we’re asking for the wrong cure. As an active human, we need pain (keep reading). I don’t believe the goal should be to be free from pain, I think it should be to be free from the FEAR of pain. I think we should be working on our relationship with pain. As someone who suffered through chronic pain for over 15 years, I can tell you from experience, that we can absolutely become better friends with pain. Yes, actual friends. This is an important distinction. It is also something that separates my approach from many others that I see.

Suck it up.
For the first half of my life, if I was hurt, or in pain, I’d be annoyed, like, what’s your problem? I’d find myself in an adversarial role… with myself. As though my body was intentionally ruining my good time. Instead of stopping and asking questions or wondering what I could do to help I would just tell myself to suck it up and literally drag my body and the pain along with me to continue doing whatever I was doing in the way that I was doing it. Sound familiar?

Pain is like a good friend, calling us out when we need to be called out.
In my 20+ years of working with movement, the body, and chronic pain, I’ve learned the best thing we can do for ourselves is recognize pain as a friend. But why??? Well because, to put it simply, it is a helper.
Pain is our body’s way of letting us know we’ve hit a physical limit and that we need to do something different. It’s our body’s way of communicating with us, of asking for more help. It lets us know when we’ve gone too far, and when we need to make a change in one of the following: 

• what we’re doing 
• how we’re doing it 
• how much we’re doing it 
• when we’re doing it
• you get the gist 

The point is, pain is the start of a conversation. Just like the good friend that calls you out when you're reaching for that 3rd drink but you're a lightweight and you were drunk at two, it's not the conversation we always want to have but it's the one we need if we want to reach our goals - whether that's not being hungover, or just feeling better in our bodies... we need that voice, we need that friend.

Tissues are emotional.
How many times have you insulted your body? Maybe you call it your "stupid knee", or maybe you say, "my hip is being a jerk today" or maybe you asked Santa for a "new neck" this year? Every time you say something like that, they feel it. Your tissues tighten up the same as if someone was calling you, as a person, stupid. 
Ahhmmm okay, but what if you've spent your whole life trying to avoid pain, ignore pain, push through pain? How do you shift if all you've ever known is sucking it up? 

Fake it til you make it. 
Seriously. The first step to shifting is by changing the conversation you're having with your body. Your knee hurts? Tell it you're sorry. Give it a hug. Like, literally wrap your hands around it and give it a little hug. Let your injuries know you care. It may come off real fake at first which is why I say, fake it til you make it because it's all about breaking the pattern of negativity. Changing this pattern of positioning yourself as an adversary to your own body is key. 

Let that shit go.
Now I’m not saying you can’t be annoyed when you get hurt in the middle of doing something and I’m not saying you can’t be mad when it feels like your body is failing you, but I am saying that holding onto that anger or holding onto that resentment only creates more tension in your body. And that tension in your body becomes an obstacle to ultimately healing your injuries and moving forward to experience just how great your body is designed to feel. 

STOP. LISTEN. BE KIND. 
Next time, if your {insert pain source here} hurts, don’t call it a jerk, don’t drag it along. Avoid the adversarial tone. Stop, listen, if needed, ask for help. I promise this will make a big shift in how you feel in your body, with your body. If you’re not sure what the pain is trying to tell you come in for a session and we’ll figure it out together.
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Our bodies are resilient, they are designed to feel good, they are designed to do great things. To reach its full potential sometimes it needs a little more love, compassion, and support. Never forget that your body is literally your biggest cheerleader. 
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Did you know that only 1 in 10 meet their resolution goals??!  Check out these tips to give yourself the edge.

1. START FRESH
Don't reuse a resolution you've already tried.  Recycling past goals rarely ends up the way you want it to. Change it up!  Now that doesn't mean if you've tried losing weight or quitting smoking before you can't try again.  But this time, tweak it a bit.  Add more detail to the WHY & HOW you plan on achieving your goal.  Write down why it will be different this time and then make sure that you're actually picking a different approach to back that up.


2. DON'T BE A COPYCAT
Really think about what YOU want out of life. Don't just copy what your friends might be doing.   Consider what small shifts could create meaningful change in your world for this coming year.


3. SMART GOALS = SUCCESS!
Make sure your goal is:
Specific - Measurable - Attainable - Realistic - Timely
Break it down into manageable steps to give yourself the best shot for success.  Losing 20 pounds in a month is not a realistic goal for long-term weight loss (a healthy loss is about 1-3 pounds per week).


4. SHARE IT WITH FRIENDS & FAMILY
Take pride in wanting to make positive changes and giving your new year some focused direction to better yourself.  Accountability can be huge when it comes to staying on task.  Let your friends or family know what your goal for 2018 is so that they can help you stay on track.


5.  EXPECT A SET-BACK
Setbacks are part of success!  They help to challenge us and strengthen us on our way to making change.  Don't give up on yourself just because you have a bad day, or miss a deadline on one of your subgoals.  It's okay!  Just dust yourself off, recommit, and get back to it! 


6. TRY A THEME!
Feel like thinking outside the box for 2018??  Pick a word that you could use as your motivator.  I did this last year and found it to be a nice shake up for my usual resolution approach.  Take the word "discpline" for example... you can apply it to clean eating, making it to the gym 3x a week, carrying your water bottle with you, and it can even trickle into any personal growth goals you may have!  


7.  ASK FOR HELP
There are specialists for most anything!  If accomplishing your goal is more likely with the help of a professional, then make the investment and set an appointment NOW to hold yourself accountable.

Here's to a happier, healthier y0u in 2018!


Shameless Plug: If your New Year's goals involve feeling stronger, healthier, more balanced, please reach out, I would be delighted to help!  (Thanks to technology, you don't have to be local to work with me.)

How did I get like this?

Posture is like a visual recording of your life's ups and downs.  Your highs and lows, physically and emotionally, are catalogued in your tissues, recorded by your nervous system, and adjusted day in and day out.  Our body gets really good at whatever we ask it to do the most, so in addition to injuries or traumas, our daily habits mold our overall posture into what we see today.  Each day might be a little different depending on what you're doing.  Old injuries that didn't heal or weren't properly rehabbed may have you chronically limping or favoring one side over the other.  Pregnancy shifts your posture as the center of gravity changes.  Working at a desk for 8 hours a day, 5 days a week, for however many months or years interrupts entire muscle chains.  Serious athletes, factory workers, new moms, and anyone else that performs the same movement over and over, are susceptible to repetitive stress injuries.  In the short term, a six hour flight or a week on the couch nursing the flu can also impact your day-to-day alignment.  You're kind of like an onion... yeah I know I'm not the first to use that metaphor.  But really, there are a lot of layers that have combined to get you where you are today.

You only get one.
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Becoming aware of your postural tendencies is one of the greatest gifts you can give yourself.  While the results above are of an actual client of mine, within the same session, it does not mean everything was "fixed".  The approach I take with postural therapy is unique and can have some instant results BUT for those results to last long term, you need patience, dedication and commitment.  Whatever shape your body is in now has likely had months or years to settle in.  I'm not going to promise a quick fix, but I will promise that it is never too late to begin this work.  I will also promise that with some focused attention and educated assistance, you will develop a whole new relationship with your body and a much greater appreciation for this beautiful one-of-a-kind space you live in.  

​Call or Email today to schedule a FREE 30 MINUTE CONSULT to get a better sense of how this can help you!

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 My foam roller is my best friend.  Okay maybe it doesn't help me work out complicated emotional matters or rock out with me at local shows or enjoy a mimosa at brunch on Sundays but it absolutely helps me keep my body happy and healthy!  It helps me sort out the kinks that affect my flexibility and it helps relieve the aches and pains I have to come to associate with the marvels of motherhood.  Where once I was rolling to help my dance skills and warm up/cool down from circuit training, now I'm using it to help alleviate the "mom shoulders", "baby carrier back", and the "breastfeeding elbow/wrist funk" that is part of my daily life.  

There are tons of articles and blogs on the benefits of foam rolling (click here) so rather than reinvent the wheel I've decided to point out some ways in which your foam roller can actually be better than a professional massage.  Yup, you heard me.  Better than a professional massage.  Now don't get me wrong, I LOVE a good massage as much as the next girl.  Having someone else do the work and a nice relaxing setting to unwind are both absolute personal favorites but since I didn't marry a massage therapist and I don't have unlimited income or access to a 24 hour masseuse I've come to realize just how important my foam roller is for creating a consistent (and realistic) self-care routine.  So here you go!  

FIVE WAYS MY FOAM ROLLER IS BETTER THAN A PROFESSIONAL MASSAGE

1. Time Friendly - seriously, five minutes or fifty and I'll feel some benefits!  Can't argue with something that requires so little time to feel positive effects.
2. Cheap! - $30 for a solid roller! I've had mine for 5 years and you couldn't tell it apart from the brand new ones I sell at my studio.  A one-time investment that just keeps giving!  Unlike a professional massage I don't have to pay-per-use.  
3. 24 hour Availability - I don't have to schedule in advance.  I can hop on my roller at 3am or 9pm no problem.  
4. Knows where and how hard (or soft) I like it without me asking - I don't have to pick a "target" spot for them to focus on and I never have to say "could you go a little harder please?" only to then wish I hadn't asked moments later when they come upon a more tender spot.
5. Added bonus of being a workout - okay I suppose this could also qualify as a negative too but, honestly, once I get on it and realize I'm easing the pain and working my core, those endorphins kick in like a double dose of awesome.  

Want to learn how to take full advantage of your foam roller?  Need some instruction on how to roll properly?  

• Sign up for a Foam Roller 101 Workshop (see flyer below)
  
• Set one up for you and some friends
  
• Schedule a one-on-one session with me here in OB!  

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The topic of aging and it's "inevitable" effects on the body has come up with several people over this last week.  The idea that aging = a slumping posture and the end of happy joints and carefree activity is a myth!  Now is this a reality for some older people? Absolutely.  But is it a given?  No!  

The body is made for movement.  Literally.  Bones grow with impact.  Muscles get stronger when they contract, release, and rebuild.  Our heart responds to increasing demand with  increased efficiency.  Joints are happiest when they are lubricated and movement helps encourage a steady supply of synovial fluid to keep them nourished and healthy.

So really, a more accurate cause/effect is that as people get older there is a tendency for less activity.  This lack of movement is what leads many older individuals to have a sinking/slouching posture, difficulty breathing, problems with their blood pressure, osteoporosis, arthritis, and other degenerative diseases.  

Solution?  STAY ACTIVE!  If you're not currently active find a trainer (pick me!) to help create a routine that is right for you and your body.  Already have some postural issues?  Come in and get your posture assessed complete with pictures of all 4 views of your alignment while standing in front of a grid!  Awareness is the first step!

If you haven't heard of Foundation Training, check out the info on my page or go directly to their webpage.  It is an invaluable tool to help reverse the effects of inactivity and improve your overall health and well-being, no matter your age or fitness level.  The exercise below was developed by Eric Goodman, the founder of Foundation Training, and is a great starting point for anyone looking to improve their health, overcome training plateaus, or avoid the myth of aging.  Pictures are from his amazing second book, True to Form, which I highly recommend to anyone looking to jumpstart the process.

STANDING DECOMPRESSION BREATH:

1. The Set-Up:
   

• Outside borders of feet parallel to each other (may feel pigeon toed)
• Feel all 10 toes on floor, heels on floor, little lift under arch
• Unlock knees and shift your weight slightly towards your heels
• Hands down by your side, palms facing forward

The 3-Dimensional Breath

1. Inhale (through your nose) - visualize blowing up a balloon in the middle of your ribcage to expand your lungs and send the air into the deeper lobes.  DO NOT initiate this inhale with your shoulders or neck - really work to centralize it to the ribcage.  As you inhale, feel your spine lengthen, and your torso expand all directions (front, sides, back).
   
2. Exhale (through pursed lips, like blowing out a birthday candle) - gently activate your stomach muscles, by drawing your belly button towards your spine (subtle action, do not flatten your back or round your shoulders)
   
3. Take 3-4 of these full, 3-dimensional breaths
   

MAKING IT A DECOMPRESSION EXERCISE:

To create the effect of "decompression" we introduce the adductors (inner thigh muscles).  These muscles help to stabilize your pelvis so that while you're taking this wonderful full breath and lengthening your spine, the pelvis remains "anchored" allowing for the "decompression" effect. 


To begin:

• Place your thumbs on your ribs and your pinkies on your hip bones.  As you inhale, the space between your fingers will increase.  The goal is to maintain that space during the exhale. 
• Squeeze your thighs together and hold this contraction while you take another 3-4 full breaths - feel free to use a rolled up towel or block as it is sometimes easier to engage these inner thigh muscles when there is something to actually squeeze. 
• Aim for the same visual of blowing up a balloon and feeling increased length through your spine during the INHALE.
• On the EXHALE, add the visualization of a girdle tightening around your midsection (ie. your stomach muscles actively engaging to expel the carbon dioxide, and keep your body from collapsing).

Do you keep trying to figure out that "one" thing that triggered your back pain?  What you did the day before you woke up with knee pain?  Why your feet suddenly get mad at long walks or why standing in line at the grocery store or at a "standing-room only" concert feels like too much to handle?  Do you remember the last full day you had without a headache? Many clients come in wanting answers to these questions.  There's a feeling that if you could just pinpoint when it all began, it would be easier to fix.  

I hate to be the bearer of bad news but you might never figure it out.  It's rarely "one" moment that creates the problem.  Likely it's been brewing for a while and that "one" thing is much harder to pinpoint because it's like the straw that broke the camel's back.

Instead of trying to pinpoint a moment in time, start evaluating your habits over time.  Do you slump at your desk for 8 hours a day?  Do you lounge crooked on the couch for a few hours every night?  Do you brush your teeth with a rounded back and hunched shoulders (everyday, twice a day)?  Did you sprain your ankle back in high school and just "suck it up" at the time?  Is your diet full of foods that create inflammation in your body?  How much sleep do you get, how many glasses of water do you drink?  Do you continue intense workouts even when you're injured?

Chronic aches and pains are often accumulations of poor movement patterns, poorly rehabbed injuries, compression, compensations, and/or mismanaged care (pain meds, incomplete therapy, lack of rehab altogether).  The good news is that with patience, attention, and intention, you can move better and feel better.  A lot better! 

I'm not just saying this because I read it in books or learned it at a workshop.  I'm saying this because I've lived it.  I spent 15 years living with chronic pain so I get it.  I get the obstacles, I get the frustrations and fear of trying new things.  I know firsthand the feelings of helplessness and hopelessness.  This background is what motivates me to assess and treat each individual as a whole and to honor each client's preferred pace and comfort level with new movements. 

It is incredible to have come full circle and to now be able to help others break the cycle of chronic pain, find the light on the other side, and enjoy their lives again.  Need help or know someone that does?  Call, email, or book an appointment today and take the first step towards feeling better.  

Naming a business is pretty crazy.  It has to be something that resonates, something you don't mind seeing and saying a million times a day.  I went through a couple of possibilities but struggled to find something that I felt truly represented me and my mission.  It wasn't until I'd almost settled on a different name (needing to meet a deadline) that it came to me one sleepless night (as most good ideas tend to do).  Every breath is movement, and every movement is an opportunity for improved fitness. 

During the Stott Pilates certification I learned about using the 3-dimensional breath and intentionally connecting each inhale and exhale to every movement.  The result was greater connection to my core and more control over my movements.  When I went through the Foundation Training certification I was introduced to decompression breathing; using the breath in combination with the muscles to create more space and actively resist gravity.  These two concepts have transferred so seamlessly into my daily life that I began to realize a simple fact about fitness.  Fitness doesn't just happen at the gym or in a workout class.  Fitness is a way of life.  Quite literally, every breath offers us another chance for a healthy, active life.  And that was it.  Breathe Fitness was born :)