Love the Sun, Protect Your Skin

 

Love the Sun, Protect Your Skin

Sunscreen and Whole Body Health Considerations

Summer is fast approaching and the sunshine will be consistently emitting its rays upon us very soon! According to the Skin Cancer Foundation website, “1 in 5 Americans will develop skin cancer by the age of 70.” Since skin is the human body’s largest organ, we need to protect it and keep it healthy to allow us to keep moving comfortably and enjoying our everyday activities and daily functions. 

The skin interfaces with the connective tissue, or fascial system, which surrounds every cell, organ, muscle, and joint and holds us all together. As described in my book “MAGIC in Motion,” what we put on the outside of our body gets absorbed by the skin and becomes part of our internal environment. We need to be mindful of when and what we are putting on our skin so that we are protected from the elements when needed, while not adding unnecessary toxins to our body. The "C" in the MAGIC acronym refers to our muscles' ability to "Circulate" Lymphatic fluids. We want to ensure that our body works and moves efficiently from head to toe to pump those waste fluids out of our body.

In an article by the Environmental Working Group (EWG), the constituents of a good sunscreen are highlighted. “A good sunscreen should provide equal broad-spectrum protection, against both ultraviolet, or UV, A and B rays. But the SPF value primarily reflects how well a product will protect from UVB rays, the main cause of sunburn and some skin cancers, such as squamous cell carcinoma. Sun protection products originally aimed to reduce sunburn. Today, it’s known that some UV rays, such as UVA, don’t cause sunburn but can lead to health harms. UVA rays, which penetrate the skin more deeply than UVB rays, are associated with skin aging and cancer, such as melanoma.”

To learn more about skin care and sunscreen, I consulted my favorite skin care professional, Nova Zynski, Aesthetician and Owner of “Skin Care by Nova Z” in Brookfield. One of the reasons I love to work with Nova is that part of her treatment process includes a wonderful head, face, neck, upper chest and shoulder lymphatic massage. She is able to really get stagnant fluids moving to de-puff and sculpt your face. Her techniques feel amazing and your skin truly glows! Nova has done a lot of research and is a master of her craft. I asked Nova to share her expertise to help us make sense of how we can best support our body’s health and safety this summer. Here is part of our conversation. 

E: Should we be using sunscreen every day? 

Nova: Not necessarily on a daily basis. If you're just in and out doing a few things, you need to be getting the sunshine on your skin.  Sunglasses are an issue too because people wear sunglasses too much, and to really get your vitamin D, sunlight needs to come through the eyes so the combo is important. Now, if you’re a truck driver and you have the sun on you all day every day that's different. Also, if you're sitting at your desk by a window in front of a computer all day every day, yes you should have sunscreen on, but you also want one that's going to protect you from the blue light. 

E: As an Aesthetician, what are the signs of sun damage that you see the most frequently with your clients? 

Nova: I see dark spots (hyperpigmentation) and light or white spots (hypopigmentation). Excess sun exposure accelerates the natural, gradual process of breaking down of the elastin bands in the skin. Skin becomes more lax faster, and overtime the skin becomes super thin. Also, some people’s skin will get really tough overtime because it's trying to compensate for what's been done to it. Their skin will have a lot more lines, and is sometimes really wrinkly looking, but really tough at the same time. It's not soft, supple skin anymore. 

E: What are some of the things we should be looking for in a good sunscreen?

Nova: Eminence, the Organic Skin Care line that I use with my clients, has a Radiance Protection SPF, which is also a moisturizer, and has botanicals that are good for the skin. This contains niacin-amide which has B complexes that help reduce pore size, help retain moisture levels, and build the moisture barrier. Zinc Oxide is another good ingredient to look for in sunscreen. There are many products available now that are not as thick and chalky as they used to be, and won’t leave the white film on your skin. 

E: Do you have any specific cautions regarding sunscreen? 

Nova: You want to use a “clean” product that doesn’t contain toxic ingredients. We want to steer clear of hormone disrupting chemicals. We also need to be careful of “nano-technologies” where the molecular sizes of certain ingredients are extremely small, and they can pass through the blood brain barrier. Sometimes certain chemicals in sunscreens can actually cause dark spots and do the opposite of protecting your skin. Also, even if a product is labeled “organic,” it could still have a few ingredients that you really don't want in there. It’s a misconception people have that if it says organic, that everything in there is good, but it doesn't necessarily mean that it is.  

I did a little extra research on some of the specific toxic chemicals to avoid in sunscreens. According to an article by Thais Alibadi, MD, “here are 6 questionable common chemical sunscreen ingredients:

• Oxybenzone, known as benzophenone-3, a hormone disruptor

• Avobenzone, also a benzophenone

• Homosalate, another hormone disruptor

• Octinoxate, known as octyl methoxycinnamate, a hormone and endocrine disruptor

• Octocrylene

• Octisalate, which stabilizes avobenzone”

Be sure to read your labels and avoid any of the above ingredients and lean toward using the products that are hydrating and safe for your skin, while protecting your body from excessive sun exposure. Enjoy your summer, but protect your skin and body from harmful rays and unnecessary chemicals. 

To learn more about Nova Zynski and her Skin Care Services, check out her website: 

Skin Care by Nova Z

To purchase your copy of “MAGIC in Motion: Foundations for Functional Fitness,” or purchase a copy for a friend or family member, learn more ways to keep your body healthy, and “treat yourself well” from the outside in and inside out, click HERE. 

To uncover your unique, bio-mechanical blockages that zap your energy and keep you from moving how you used to, or to enhance your whole body's communication and immune boosting circulation, schedule a session today: click HERE, call/text 414-405-3956, or email 1212bodyworks@gmail.com.

Osteoporosis and Falls: Avoiding the Fracture

THREE THINGS TO DO TO AVOID A SERIOUS FALL AND THE CRITICAL COMPLICATIONS THAT COME WITH IT

I got a message from a long-time client saying she slipped and fell outside and fractured her wrist. She's lucky she didn't need surgery this time, as she had similar falls twice before that resulted in fractures and DID require surgery, due to osteoporosis. Because she lives independently, she is now having to adjust her daily routine as things take a little longer, even with her non-dominant arm being affected. Lifting, carrying, cooking, and dressing are all more difficult.  

Another client told me she was sitting on a folding chair without arms while doing some crafting projects later one evening. "I fell asleep and fell right out of my chair!" Thank goodness she did not injure herself. She also has osteoporosis and lives alone. Although this type of fall incident is very rare, a fracture would have really impacted her life. 

I'm on the other side of 50 now, and I don’t want to be one of the one in four adults (14 MILLION OF US SENIORS), falling every year. About 37% of those who fall reported an injury that required medical treatment or restricted their activity for at least one day.  Surgery comes with it's own long list of unwanted complications (including death!!). If you’re like me, you want to do everything you can to NOT join this club and maintain your independence for as long as possible.

Here are some things I do as I am reaching the later years of my life:
1) I use Yak Tracks on my shoes in the winter when I'm walking on slippery surfaces. They fasten onto any shoe or boot and really help to grip the ground with their metal spikes. They saved me from falling many times when out walking with our former doggy in the winter. 
2) I walk every day for at least 20 minutes. This can reduce stress, boost your immunity, maintain strength, and build bone with the weight bearing activity.
3) I perform my "Treat Yourself Well" exercise regularly to prevent the rounded, forward flexed posture of a little old lady, and practice simple balance & stability challenges several times weekly. This helps to prevent the spinal compression fractures that often occur with osteoporosis. 

This last thing is REALLY IMPORTANT. Whether you have Osteoporosis, Osteopenia, or just want to prevent those issues, you can work with me to learn where your body is weak and how that is affecting your balance and your ability to avoid or survive a fall. I’ve helped some people with weak buttock muscles. With others, I’ve worked to correct foot issues. Other clients need assistance with getting their deep core muscles to activate and get stronger to support their ability to move around in bed, get up from a chair, and walk with more stability. 

Here’s what some of my current clients say:
"I was able to stand up so much taller after my session with Emily!" 
"My husband noticed I'm able to walk further before I need to sit down and rest." 
"My friend asked me what I've been doing to walk so well, as she has trouble keeping up with me now!"

Join my “NO FRACTURE CLUB” today. 
I have a few slots open in March for a 2025 Balance Assessment (just $79 for people on my list, $120 for everyone else). In this 30 minute session you’ll do a series of Functional Balance Tests to assess your risk of a fall. You’ll get 3 customized exercises to keep you stable and prevent fractures if you do fall. And, as a bonus, you’ll get a free pass to my Balance & Stability Class at the Brookfield WAC. And, I’ll put you on the list to get a free copy of my new book “The MAGIC of a Well Balanced Life” (Coming out on May 1).  Don’t wait. We might have a few more weeks of slippery ice and snow covered driveways, steps and sidewalks. You need to protect yourself. Email (1212bodyworks@gmail.com) or call (414-405-3956) today!

Dedicated to your stability, 
-Emily-

I'm Grounded!! (No, I'm not in trouble...)

When I was a kid, being "Grounded" meant something entirely different than what I've learned it to mean now. Being connected to the Earth's healing frequency is "grounding" to the body. The Schumann Resonance, or 7.83 Hz, is the electromagnetic frequency of the Earth that serves as a "ground" force. By being connected to this frequency, our body's voltage will decrease, bringing us back into a more balanced, regulated state where rest, relaxation, and healing is possible. The higher our body's voltage, the more likely we are to be sick or sore, so lowering our voltage is an important wellness consideration. 

Proven Benefits of Grounding:

• Reduced Inflammation
• More restful sleep
• Reductions in Chronic pain
• Improved blood flow
• Reduced stress/anxiety
• Reduced EMF interference
• Normalized Cortisol Rhythms
• Increased energy 
• Improved mood
• Decreased Muscle Tension
• Reduction in PMS symptoms
• Reduced Headaches
• Speeds up Wound Healing
• Slows free radical damage associated with skin aging
• Reduced Muscle soreness
• Alleviation of arthritic symptoms
• Stabilized blood pressure
• Less wakefulness during sleep
• Reduced time to fall asleep
• Enhanced digestion and metabolic function
• Reduction of facial puffiness
• Enhanced nutrient absorption
• Balanced Hormonal Rhythms
• Improved Cardiovascular health
• Improved HRV (Heart Rate Variability)
• Enhanced Detoxification processes
• Balances Bone Calcium metabolism

The best way to connect with this beautiful, healing frequency is to go outside barefoot and walk or sit on the grass. Swimming in a lake, river, or ocean is another way. Walking along a sandy beach is yet another option. Living in Wisconsin and working indoors, most of us don't have the luxury to do these activities often, so luckily there are some products available to help us receive this healing frequency other ways. 

We purchased fitted bed sheets from Grounding Official (Enter coupon code 1212BW to receive a 15% discount) for our bed, and I have never slept better! My sleep quality had been spotty over the years, especially as I venture into peri-menopause, and since sleeping on these, it has become much more consistently solid. Thank goodness!! With the purchase of our King size fitted bed sheets, they offered a special deal on the non-fitted sheet, so I went ahead and purchased it for our son's bed. That one is not convenient since it doesn't have fitted corners, but is just a strip that goes across the bed. It doesn't stay in place well, so I wouldn't recommend those products, personally. Now, I just need to buy some pillow cases and we'll be all set! 

I bought some grounding mats also, to go underneath our desks. These came from a different company called Grounding Well. (Enter coupon code GW20 to receive a 20% discount). When we first opened the packaging, there was a very strong odor, but we out-gassed them in the garage for a few days and they're fine now. I now have some in my office, one underneath my desk, and one for you to enjoy during your treatment sessions. I'm excited to see how you like it!  

With both the sheets and the mats, there is a wire that snaps onto the product, then is inserted into the ground part of the outlet (the small hole at the bottom of the 3 openings). It is really simple. The sheets came with a tester for the outlet to make sure that is indeed grounded. 

For book lovers, the "Earthing" book by Clint Ober, one of the leading researchers involved in the Grounding movement, is a wonderful resource where I really took a deep dive into learning more about Grounding before investing in some of the products above. The Earthing website offers many more other products. You can also watch a documentary movie about Grounding from this website, or on YouTube. 

So far, I can honestly say that by simply sleeping on the grounding sheets, my sleep quality has improved greatly! I can fall asleep much faster, sleep more soundly, I awaken much less frequently, and am able to resume sleeping if I do wake up in the night. I love having the mat under my desk in my office so I can enjoy the benefits while I'm sitting, which I don't do very often. Since the weather allows it these days, my favorite way to ground is still to go outside and lay down, stand, or walk on the grass. 

Looking forward to spreading the word about this natural healing treatment that is easy to implement, especially now in the late spring, early summer, and hearing about how you and others benefit from this on your wellness journey. Now, I'm heading outside to stand in the yard. 

Footprints in the Snow

The sun shining on the fluffy, white, snow-covered branches casts a sparkle outside my office windows and reminds me of the beauty present during our southeastern Wisconsin winters. But the COLD... that's something else entirely!! It makes me realize why my parents are snow-birds. These harsh temperatures make it difficult to get outside and connect with nature and take in the grounding, Earth energy beneath our feet. Heck, its even hard to walk from my car through the parking lot and into the building some days!! There is something fun about seeing the footprints in the snow as humans and animals make their way around despite the sub-zero temperatures. Seeing some footprints today gave me an idea that I thought would be fun to share with you! 

This winter, as you nestle inside, take some time to treat yourself well starting with your feet. Your feet are such amazing structures, providing the foundation on which all other parts of your body rely for your balance and stability. Part of living a well-balanced life is to have feet that feel and move well to help you stand, walk, and balance as you move around throughout your day. Whether you have foot pain, bunions, arthritic joints, are still recovering from a sprain or surgery, or want to prevent any of the aforementioned issues from joining your body's party, this post is for you. Because it is too cold here in the Midwest to do this activity outside, unless you're really brave like the person who walked in the picture below, let's get you set up to do a fun self assessment and easy foot treatment right in the comfort of your own home.

Footprint Self-Assessment

What you'll need:  A piece of paper (preferably a colored paper) and a pen

Instructions: After a shower, bath, or Epsom Salt Foot Soak, before you towel off the bottoms of your feet, place your piece of paper on the floor and step on it, one foot at a time so you don't slip. Be sure to hold onto the wall or bathroom counter for support. Place the piece of paper on the counter and use the pen to draw lines around the wet marks, so you can better visualize the outline of your footprints. 

As you look at your footprints, what do you notice? Circle A or B

1. Do you see that all 5 of your toes have left a mark on the paper? (A) Yes (B) No

2. Is your arch lifted off of the paper (A) or is it flat on the paper (B)? 

3. Do your footprints look the same (A) or different (B)?

If you circled B for any of the above, your feet could use some self treatment. Here is an easy one below to get started. If you need more help, I'm happy to see you for even more specific treatment ideas. 

Foot Self-Treatment

Toe Spread and Curl Exercise

Seated: While seated with your knees straight and heels propped on the floor, spread your toes apart from one another creating space between them as you pull them back toward your shin. Hold apart for 5 seconds. Now squeeze your toes as if you are a bird on a wire and point your feet down toward the floor. Hold the curl for 5 seconds. Repeat 3 times with knees straight. 

Now bend your knees and spread and curl your toes again. Hold each position for 5 seconds, repeat 3 times. As you curl your toes and point your feet, your heels will rise up off of the floor. 

Standing: If your balance allows, try this activity while standing. You may want to have a chair back, counter or wall nearby to use for balance if needed. 

This exercise is a great way to get your feet, ankles and lower legs energized; as you improve the function of your toes you will build arch support from within. If you can commit to doing this self treatment 3 times/week until sandal season, your footprints will look much more ideal and your whole body will thank you! 

Looking forward to helping you learn more ways to treat yourself well in 2024! 

Reflections

As the Summer season gently transforms into Fall, we see beauty in the changes. As we move from one season of our life into another as we age, the beauty is harder to find. Pain, stiffness, tightness, joint noises, and limited movements feel far from beautiful. It's like standing uncomfortably at the edge of a pond, looking down at your reflection and seeing your younger self, happy, free, mobile, capable, knowing that version of you is still who you are at your core, but you come back into your body on the shore and feel your current reality. You are longing to get back to the day when life was so much easier and freer, when your body moved without discomfort and without having to strategize how do perform once simple activities.

The Supreme's 1967 classic song  "Reflections"  represents the change of seasons in our lives. Upon further research, this article shared that this song was "inspired by Diana Ross’s realization that she was no longer a teenybopper but a mature woman, reflecting on her life and the changes she had experienced. The lyrics reflect a deep and universal truth about our journey through life, the choices we make, and the consequences that follow. As we continue to face uncertain times, it is natural to look back on our lives and reflect on the choices that led us to where we are today. “Reflections” is a reminder that we are not alone in this journey and that by embracing our past, we can find the strength and hope to move forward."

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I'm here for you and WITH you on your journey. Whether your body's issues crept up on you over time, were the result of inefficient habits stacked over the years, or came on suddenly from an accident or a trauma that you endured, these issues are not YOU. They are just part of your experience. You may feel uncertain about if you'll ever feel better or like "yourself" again. I can see who you are at your core, underneath your pain and limited movements. This is what drives me to take the time to analyze your movement patterns, search for, continuously read about, and learn new techniques to get to the root of your body's issues, and find solutions to help you feel better and discover the beauty in your current season. Thank you for trusting me to help you find the strength and hope to move forward. 

 

UN-DO the Stuck Stress & Tension in your Body

 

As the Midwest summer quickly passes by, we are busy DO-ing all sorts of fun things outside to soak up all of the nice weather activities while we can. Walking around farmer's markets, festivals, enjoying lake life, and summer parties are all so much fun, but can lead to tension and stress getting stuck in our tissues. Instead of being focused on all the we are DO-ing, I've been teaching people how to UN-DO the stress and tension that gets stuck in the body due to connective tissue dehydration with the MELT Method. If you haven't already heard me gush about this amazing method, MELT is a simple, self-care treatment that enhances mobility, stability, and performance and is clinically proven to reduce chronic pain while restoring overall well-being. Using specially designed soft balls and rubberized foam Body Rollers, you can rebalance your body's nervous system and rehydrate the connective tissue system. 
 

It has been amazing to witness the changes in the clients who have adopted this method as part of their home wellness program. It was also fun to hear some of the feedback at the workshops held in July when people noticed immediate changes in their bodies. 

"My whole upper body feels relaxed, yet I feel energized at the same time." -- Carol S

"I can put my shoes back on without any hip pain after the workshop!" --Lynn M
 
"I can't wait to see what my co-workers say when they see me MELTing at my desk!" -- Heather B

I'd love to share more about this method or have you attend a workshop to learn how you too can take matters into your own hands to MELT your issues away! 

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Join me for another  MELT Method Hand and Foot Intro Workshop on
Saturday August 12,  from 10-11:30am at 1212 Bodyworks, Brookfield.
($45. Product discounts for attendees)

You'll learn a gentle, self-treatment for your hands and feet, using the MELT soft ball system, and your whole body will benefit!  

Space is limited, so be sure to click this link to register soon.

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Have you been feeling limited with your daily activities because of pain or uncomfortable movement? Want more information about the upcoming workshop? Curious about a custom MELT Method treatment session?  Or, just need a reboot to get your body back into balance?

Simply call, text [(414) 405-3956] or email [1212bodyworks@gmail.com] to schedule your next session.

I'd love to help you feel your best and enjoy the rest of the summer! 

 

Keep Moving Well! 

-Emily-

PS: If you were forwarded this message, email me to receive a free copy of my article

                                                    "How Mary Ditched Her Cane and Her Pain"  

Top 3 Winter Wellness Tips

Top 3 Winter Wellness Tips

How lucky we are to be able to experience all 4 seasons here in Wisconsin! While living in California for a year and half doing a PT travel assignment, it didn't take long to discover that it is was ALWAYS nice outside. I actually missed experiencing the changes in seasons. After moving back to Wisconsin, I decided the only way I could make it through the winters again was to officially embrace them and make the best of what they offer, instead of shivering and complaining for 4+ months of the year! 

When there is snow outside, my family and I love to go snow-shoeing, skiing, and snowboarding. Our 11 year old LOVES to go sledding, but this winter has not provided us that opportunity...yet. We got a new concrete driveway poured this fall, so we were actually looking forward to shoveling and snow blowing now that it is all level, but we still wait patiently for that opportunity. Of course it has been cold here this winter, another seasonal attribute we have learned to embrace with our fuzzy socks and sweaters. We have committed to the flannel sheets and down comforters on our beds to help us stay warm and cozy while we rest and slumber. 

Having the chance to stay indoors this time of year, we can take the time to go "inward" to reflect on our past year, release that which no longer serves us, and refocus our priorities, while receiving fresh insights for growth opportunities. How are you spending your time enjoying this Winter? What are you doing to embrace this season? My hope for you is that you are feeling great and that your body serves you kindly all winter long. Here are the Top 3 Winter Wellness Tips to keep you moving your best through this beautiful time of year. 

1. Optimize Vitamin D Levels

Vitamin D is known for its role in helping regulate Calcium absorption and bone health. According to an article from National Library of Medicine, "Vitamin D and its receptor are important for normal skeletal muscle development and in optimizing muscle strength and performance. Supplementation with various forms of vitamin D in older adults has mostly shown reduction in falls risk and improvements in tests of muscle performance." Who knew that boosting Vitamin D levels would be helpful for staying upright on the slippery, icy surfaces that often plague us this time of year!?! The sun is the best natural source of Vitamin D, but many winter days are grey and dreary with no sunlight, sometimes several days in a row! Using a light box can help to stimulate the production of Vitamin D, as well as getting outside on sunny days, with as much skin showing as you can tolerate out in the cold. Eating foods that are high in Vitamin D can also keep us healthy at this time of year. This article lists 15 foods that are High in Vitamin D--some of my favorites are fresh fish and mushrooms. 

2. Boost Body Temperature Naturally 

Keeping yourself warm during these cold winter months can be a challenge. According to this article from Pharmacy Solutions, "foods that take longer to digest can help raise your body temperature and make you feel warmer. The medical term for this process is thermogenesis, which is the process of your body producing heat caused by food metabolizing." These warming foods include bananas, oats, ginger tea, coffee, sweet potatoes, and butternut squash. More great ways to increase your body temperature while using many of your muscles at one time are by doing jumping jacks, walking, or performing this 4 Minute Workout video from Zach Bush, MD. This free workout offers a great way to increase Nitric Oxide in the body, which is responsible for body temperature regulation as well as nervous system balance. Drinking hot beverages is another way to warm you up from the inside out. Wearing natural fabrics like wool can also be helpful to keep you warm, as wool traps air pockets and helps insulate you from the cold. So many clients and I wear Smart Wool socks, which really work well to keep those tootsies warm this time of year! Cuddling up with a fuzzy blanket and a loved one tops the list of many people's favorite ways to boost body temperature naturally. 

3. Keep Walking, No Matter What! 

Walking is one of the easiest, cheapest, most convenient ways, and natural ways to achieve whole body movement, release muscle tension, ground and connect with the earth, and promote vibrant health. No matter how cold it is, how slippery it might be, or how much snow there is on the ground, it is important to keep walking throughout the winter months!  We have so many lovely lakes, parks, and neighborhoods in this part of Wisconsin, so there are ample opportunities to explore different areas, terrains, witness natural landscapes, and breathe in the various microbiomes around us to enhance our body's natural health and balance. Bundling up in hats, scarves, mittens, and warm jackets is the best way to tolerate the outdoor elements. One of the best inventions to help stay upright on icy surfaces are traction cleats for your shoes, like these Yak-Trax. These are a God-send when it comes to walking your dog, or taking a nice, brisk exercise walk, while feeling confident that you will not slip and fall. If outdoor walking is just not right for you, there are also many opportunities to walk indoors at area malls and at the Pettit Ice Arena. Maybe your office building is large enough that you can walk the halls and or stairways as you take movement breaks throughout your workday. Why not schedule a walking meeting with a client or co-worker, or meet a friend for a walk instead of a drink? Walking is the ultimate way to boost body temperature naturally, and can be enjoyed outdoors as you soak up the Vitamin D provided by the winter sunshine. What if your body is not feeling its' best while walking? You may have a movement imbalance that can be identified and corrected to make walking more enjoyable for you. I'd be happy to help you do that! 

Tootsie's TWEET: Save Yourself Hundreds of $$$ This Year

Hello there! It's me again, "Tootsie," Emily's (straight-forward & sassy) Alter-Ego. (If you haven't met me yet, click here for my official introduction) As "Queen of the Posture Police," it's my duty to keep our community safe from all things that may negatively affect your posture or drain your body's precious energy and CALL THEM OUT!! I had to issue another "warning" recently at a local recreation equipment store, and wanted to share with you so you can avoid bodily harm AND save yourself hundreds of dollars this year! 

Massage Gadgets: Wonders or Weapons?

So many people are talking about all of the various self-massage gadgets available these days. Some people have even given them or received them as holiday gifts last year.  Obviously, people think these are helpful tools, as the local recreation store mentioned above had a whole rack of items including massage sticks, trigger point releasing canes, foam rollers, and spiky massage balls of all shapes and sizes, some with pretty hefty price-tags. I'm here to give you a different perspective... I say, "Drop your weapons!!" 

So, I'm all for taking matters into your own hands to help yourself feel better. Massage can be a wonderfully beneficial modality to improve circulation, promote relaxation, and increase endorphins. But seriously people, less is more!! I can't tell you how many people have hurt themselves digging for gold with these tools!!  Sure, some people can handle deep pressure and can tolerate using these devices without any problems, but I'm here to tell you, you will not be "releasing" the knots--you simply can't "untie" them! Nor do you even want to. Here's why...

Your Body is Your Vehicle for Life!! 

Just because something is tight and sore does not mean it is the problem!! Would you take a hammer and break the red light flashing inside your dashboard to solve your car's problem?? Of course not!! Pain and other not-so-fun sensations are indicators (red lights) that something is not right. Your body is your vehicle for life, and although they are available, replacement parts are nowhere near as good as the originals!! Stop killing the messengers in your body by trying to dig them out, and keep looking for the root of the problems so your body works better!

Maybe your chronically sore and tight neck and shoulders are chronically sore and tight because you have weak abdominals or lower spine muscles. Those sweet, innocent neck muscles may be holding on for dear life, as they are the ONLY muscles working to keep you upright, OR they are majorly overworking to compensate for the weakness below and they are trying to get your attention!! Get that Thera-Gun away from your neck and shoulders and THANK those sore areas for keeping you upright! Sure, feel free to give them some love, a gentle rub-down, or better yet move your shoulders up, back, down and around to alleviate some discomfort. But enough already with trying to dig out the tightness, untie the knots, and "release" the red flashing light on your dashboard! We don't hesitate to take our cars in for regular maintenance, yet often wait until our vehicle for life screams at us before we do something about it! 

Re-Wire your Body

(Science Nerd-Alert) The nervous system runs our body's show! Similar to a computer, the electrical messages sent by the nervous system (software) control the movement of our muscles and bones (hardware).  Our software tells our muscles where, when, and how quickly to contract to do 3 main things: hold our alignment/posture, move us from place to place, and pump our lymphatic system to boost health. When one muscle gets the message to contract, the brain sends a signal to its opposing muscle to relax.  If something feels tight, the opposing muscle might not be contracting as well as it could be. If one movement pattern isn't working well, your brain will find another one nearby that does something similar, but not exactly the same.  If you "release" the compensations that may be indicating a problem in your body, your brain will have to come up with an even less efficient secondary compensation!! TWEET!! I'm blowing my whistle again here to stop the madness, to say STOP mashing on something just because it hurts, and focus on finding better ways to get your body working efficiently!! 

Just like a light switch turns on a lightbulb, a Muscle System Specialist can help turn on our muscle activity. Nerve pathways get blocked up, almost like the switches get turned off, with inflammation from stress, injuries, surgeries and accidents. This can lead to the pain, tightness, limited movements, and imbalances that usually send Emily's clients in to see her.  Emily is helping your nervous system send those electrical messages better when she's poking and prodding on you to re-wire your system! It is important to re-boot your body, get your lights turned back on, improve how you move and flush out your system, so you can feel and live better! 

Ready to ditch the rollers, mashers, and diggers, finally get to the root of the issues in your tissues, and let a muscle whisperer help? Get your "vehicle for life" checked and take advantage of Emily's special offer today: 

Winter Wellness Special: $79**

Full Body 5-Point Inspection:

✔ Alignment/Posture Check

✔ Range of Motion Check

✔ Muscle Stability Check

✔ Gait Analysis

✔ Home Program Check/Update

**Available for the first 3 clients who mention this offer when scheduling**

Simply call or text 414-405-3956, or email 1212bodyworks@gmail.com to schedule 

Investing in your health care pays dividends for years to come. Save your money when it comes to buying another plastic gadget and put it toward making a real difference in your body!

Keep Moving Well! 

"Tootsie" 

A MOVE that your Valentine will NEVER forget!

The candles are glowing. The sweet, vibrant fragrance from the vase of red roses in the center of the table has filled the room. The table is elegantly set with your fancy dishes, and that bottle of wine that you've been saving for a special occasion is chilling, waiting for you and your love to enjoy together. The clean, soft sheets and pillowcases comfortably adorn the bed.  The anticipation of the most romantic night of the year has been rising and you're getting excited!  

The only snag in your anxiously awaited special date night plan is that nagging lower back pain, which started as a little, annoying "niggle," and has gradually become a nuisance with every squat, bend and step. You're frustrated because you went through PT for several weeks and the exercises haven't gotten rid of the pain completely. Your Chiropractor gets your pelvis re-aligned, only to have it go "out" again within a few days.  You DON'T want this night to be ruined by this nagging issue!! 

The key missing piece of the puzzle that is likely at the bottom of your unresolved back pain is...likely at the bottom of your pelvis. 

A sore "back" is usually located somewhere near the spine, pelvis, or tailbone. Sometimes it is on one side, and other times it goes across both sides of your body. None of this is fun, and frankly, this pain can really get in the way of your everyday functioning, not to mention take away enjoyment of intimate times with your love. 

What if the root of your nagging lower back pain comes from even lower than you think? 

It is really common to find weakness in the hips and "pelvic floor." Just for a quick reference, this area is located between your pubic bone and tailbone, the area that makes contact with a bicycle seat. You use these important tissues to support your internal organs and stop the flow of urine (now the story is getting really sexy, huh?). Well, as you can imagine, if anything is out of balance in the lower back, front or bottom of the pelvis, other areas have to compensate and tighten up, creating abnormal movement and pain. Sometimes the pain in the "back" of your body is a messenger trying to tell you that something else down below is not working well! The first step in discovering weakness is testing to see if your tissues are doing what they are supposed to be doing. (Don't worry, in my office, there are no gloves involved with pelvic floor testing!) In fact, it's so simple, you probably wouldn't believe me if I told you how I test for this!!  

What if the answer to the issues in your tissues was a simple little squeeze? 

The old-school "Kegel" exercise, otherwise known as squeezing the pelvic floor, is helpful, but it's not the best way to help your weak tissues. Just like the song says "The Hip Bone's connected to the Pelvic Bone..." our body parts truly are all connected! By using your hips strategically (with some simple, yet specific positions) at the same time as performing a Kegel exercise, you can help resolve your back pain, AND you can also help boost the stamina and sensitivity of your most intimate tissues! These Specific Pelvic Activation & Contraction Exercises (SPACE) are so simple to learn! You and your partner will thank me once you learn how easy they really are--in fact, you'll wonder why no one has taught you this before!! 

What if you don't even HAVE back pain? Can this still be helpful for you??

Absolutely!! As a back pain prevention activity, or to simply boost your body's ability to support itself, both inside and out, these SPACE techniques are a game changer! According to this article from the Pelvic Floor First website, activating and strengthening the pelvic floor can "improve bladder and bowel control, reduce the risk of prolapse, enhance recovery from childbirth or gynecological surgery, improve recovery from prostate surgery, increase sexual sensation and orgasmic potential, and increase social confidence and quality of life." Sounds pretty nice and helpful, huh??

Don't let your nagging issues get in the way of your body's enjoyment of everyday activities and special Valentine's Day or Date night (or day, or morning...) plans! Get to the root of the issues in your tissues once and for all!! It might be a lot simpler than you think. 

Are you ready to help Valentine's Day last all year? Now offering a "Pelvic Wellness Check," complete with an alignment test, functional analysis (no gloves involved!!), and instruction in your own unique "SPACE" techniques to improve your health, both in and out of the bedroom. 

Simply call, text [(414) 405-3956] or email [1212bodyworks@gmail.com] to schedule your next session.

**The first 3 people who mention this blog post when scheduling will receive a free gift!**  

Looking forward to serving you soon. 

3 Holiday Must-Haves for 2020

3 Holiday Must-Haves for 2020

I think we can all agree...2020 has been one doozy of a year!! As challenging as it has been to live through a global pandemic, I am reminded every day that not everyone has lived through it! So many tragic deaths have occurred, our world and how we live in it has changed so much in such a little time, and so many businesses have closed. Even with all of the losses this year, we still live in such abundant times. Here's my take on what we ALL need this year, and it is NOT more "stuff!" 

1. Positive Attitude

No one likes a grumpy pants. Sure, we've all had bad attitudes from time to time, myself included!! Being negative about all of the craziness going on right now doesn't help any of us. I just spoke with one of my dear clients on the phone today. She is the primary caregiver for her beloved husband, who has ALS, also known as Lou-Gehrig's disease. They are not spending their retirement at all like they had dreamed. It is heart wrenching to watch someone you love lose their body's capacities and have to help them perform what are some of the easiest of functions for most of us, that we often take for granted. Even though she is doing this for him, she is getting through this difficult time by staying positive and focusing on the good things in life! What an inspiration she has been and can be for all of us. We may not be able to spend the holidays with our family members or friends like we have in the past, but thankfully we can have a Zoom Chat, or do a FaceTime call. For some, it may actually be a blessing that they can't get together with family, as they can trigger painful emotions! It's all in how we look at what we are given. The number "1" in 1212 Bodyworks represents staying positive, so of course, this is Number 1 on my list of must-haves! 

2. Faith

Christmas is the celebration of Jesus' birth! What a blessing it is to celebrate Him and the gift of eternal life every year!  The commercialization of Christmas has taken many people away from the true meaning of this time of year, but each year we have the opportunity to refocus on the gift of His life and what it means for us who believe in Him! :) Even if you are not a Christian, having FAITH in something greater than us can be so helpful to get through challenging times, especially this year! Our body was created with all of the abilities to heal itself, and help us to overcome painful sensations, injuries, and fully recover to our prior level of function, which is nothing short of a miracle!! If you are still struggling with pain in your body, I'm here to help you restore your faith in your body's ability to heal by helping you move better! The number "2" in 1212 Bodyworks represents "Keep the Faith" so of course this one had to be Number 2! :) 

3. Flexibility

I know, I know...you're thinking, "But Emily, you told us we are not supposed to stretch...." LOL! You've been listening well (and if you don't know what I'm referring to here, stay tuned for future blog post topics about why I DON'T recommend stretching)! Being flexible is not about stretching. It's about staying "open" and being able to roll with the punches of what life brings to us. We can't be rigid in our thoughts or bodies, as this only limits us further or can even end up hurting us. Being flexible is about having strength and balance at our end limits. With our body movements, we want to be able to reach to great lengths with a core and limbs that will support us and not let us fall, or tear apart, as we reach to our end ranges of motion. It has been wonderful to help my clients this year become the best versions of their physical selves with improved strength, balance and flexibility in their bodies. With our thoughts, we have to be strong in our will to change, as what we once thought was right or true may suddenly be shown to be or proven wrong or false. None of us could have expected what was to come at us in 2020, but we all had to learn to be flexible to adapt to the changes that are now more accepted and just a part of life now. 

So there it is. Simple right? Luckily these holiday must-haves are all FREE! (You've probably spent enough money this season already! :) This year, I wish you a very Merry Christmas and hope that 2021 brings even more healing for your life! May you be filled with Positivity, Faith, and Flexibility for years to come! 

COVID Rates are so High and What to Do About It!

Here in the United States, especially the Midwest states, we are seeing sky-high numbers of COVID-19 cases. Most of us know of someone personally who has tested positive or even died because of the effects of this virus. This virus attacks people of all ages, races, and levels of health, and luckily, a great majority of the people who test positive will recover, although there may be some long lasting after-effects. 

 

One reason that the numbers are so high is because this is an airborne virus, which makes it difficult to see and know if and when exactly you've been exposed, whether or not you've been wearing a mask. Because many people are asymptomatic carriers and the virus has a few day incubation period, others may be exposed for several days before someone exhibits symptoms and goes for testing, then it may take a few days to find out results of the test, all the while, the virus is floating along in the air affecting more and more people. As time goes on, the virus keeps spreading despite our best efforts to practice social distancing, wash our hands, minimize contacts, and wear masks. 

Supplement for Better Health 

The best things we can do at this time are to try to boost our immunity in any way that we can! Certain Vitamins and Supplements have been recommended for their powerful immune boosting properties, such as Vitamin C, Zinc, and Vitamin D. Unfortunately, Midwesterners are known for having lower Vitamin D levels as the sun exposure is typically less in the colder months, although it has been very sunny this year so far, thankfully!! Foods containing these vitamins are helpful, but actually supplementing with these is important since we can't get enough of the daily recommendations from food alone. 

Conquer Inflammation

Minimizing Inflammation is imperative at this time. The COVID-19 Virus sets off a severe inflammatory response in the body. If your levels of inflammation are already high, from poor diet, high stress levels, inactivity, or unresolved injuries, this puts you at risk for even more severe symptoms if you do contact this or any other virus. Check out the previous blog "Best Baby Boomer Immune Boosters" for a list of anti-inflammatory foods, as well as other suggestions to minimize negative health risks. Taking deep nasal breaths and practicing stress-management techniques can also be helpful to minimize inflammation. Being sure to find resolution for long-lasting injuries will help your body work more efficiently and in a better balanced way to reduce joint specific inflammation, which ultimately affects your overall health and vitality. 

Focus On Gut Health

Many people don't recognize the connection between good gut health and digestion to our immune health. If your body and organs are busy trying to digest unhealthy or non-nutrient dense foods, this takes energy away from building your immunity. Also, more inflammation can be caused by not being able to break down certain foods in your gut. The "gut" starts in our mouth, by the way. Chewing each bite of food for at least 20 seconds will break down the food particles into smaller, more manageable size. In addition, the chewing process allows the good bacteria in our mouths to start to digest the food. I listened to a podcast episode where the Doctor being interviewed suggested this, and also suggested that we NOT use Antiseptic Mouthwashes, as these not only kill the bad bacteria in our mouths, but they also kill the GOOD bacteria needed for digestion. He also said that taking Anti-acids (Tums, Pepsid, etc) are doing further damage to our digestion as they further reduce the (often already reduced) levels of hydrochloric acid in the stomach, which digests our food. Taking Digestive Enzymes and Probiotics will both help the body to break down and digest food, ultimately making our digestive and immune health improve.

Get Pumping!!

Our heart muscle pumps the blood the Circulatory System throughout our entire body. The Lymphatic System, part of our Immune system which pumps waste products OUT of our body, does not have it's own pump mechanism built in. Instead, the Lymphatic System relies on the contraction of our muscles to pump the waste materials throughout and OUT of our body. Regular exercise and daily movement are both imperative for a fully functioning immune system, which is not usually the first thing people think of when it comes to the benefits of exercise. There are many lymphatic ducts in the neck, shoulders, armpits, and hips. So many of my clients experience pain and dysfunction in these joints, but when we treat those areas, not only are the muscles able to move and support their joints better, but their immune health is also boosted! Staying active, mobile and flexible will give your body the best fighting chance to overcome any illness that comes your way! 

Let me know if you have any questions. I'd love to help support you during this Pandemic in any way that I possibly can! Stay healthy, keep moving, and take care of yourself and each other. 

 

Is Your Head On Straight?   How many of you have heard me say "We need to get your head back on straight?" Sure, it sounds kind of silly, but SOOO many of my Physical Therapy clients benefit from this simple reset. My client Stacy came for help to resolve chronic shoulder and elbow pain, which was making it difficult to perform her work as a Professional Photographer. Her camera was heavy with all of its attachments, and she was having trouble making it through an entire shoot without needing many breaks. Then, while sitting at her computer to edit the photos, a feeling of tightness settled into her upper back. She was seeing a Massage Therapist to try to "untie the knots" in her neck and shoulders but wasn't having lasting results. She was frustrated that despite going to the gym regularly, doing all sorts of stretches, and using pain-relieving essential oils, she couldn't find relief.  When we first met for her Full Body Assessment, her posture caught my attention. Stacy's head position was slightly tilted and rotated to the right. Her left shoulder was higher than her right, her pelvis was also rotated, and one of her foot arches was much flatter than the other side. This alignment is very common, especially with clients who are Right hand dominant. As we worked together, Stacy performed corrective exercises at home for her shoulder and arm. She noticed very little pain while doing her exercises but then felt some discomfort later in the day. She adjusted her computer workstation to take pressure off of her arms, but that only helped a little bit too. When we treated Stacy's neck, she could immediately feel an improvement in her shoulder mobility, tightness and pain!  Stacy was surprised to learn that so many of her neck muscles were "asleep!" She asked, "How have I even been holding my head upright with all of this weakness?"  We laughed, and I told her she was compensating for the weakness by holding tension in surrounding areas. It is not an efficient long-term solution to weakness, but that is what our body does! Since the head houses the brain, which is responsible for ALL of the nerve signals traveling throughout the entire body, it is important to "get it on straight!" Just this week, Stacy told me that her Massage Therapist even noticed how much better things are for her now! She's happy she is finally finding relief!  Stacy's pain and tightness was located relatively close to her neck, but getting your head back on straight can even help client's who are suffering from Lower Back Pain, Sciatica, Knee pain and even Foot pain! It's amazing how everything is connected.  If you or someone you love have been dealing with chronic pain or tightness that doesn't seem to lessen with exercise or other therapies, there is hope!! You too can find freedom from the pain once and for all!