Celebrate Independence and Freedom to MOVE and Balance

As Americans, we are truly blessed to have the independence and freedom to be, do, and say what we want. Being free to move around to enjoy all that this country and our world has to offer is a privilege. Being free to MOVE is a privilege in itself. We often take that privilege for granted until something happens to our body that takes away our ability to move around comfortably. Losing our independence and having to ask for help can be a major challenge. 

Imagine the frustration of not being able to bend down and put on your pants, socks, or shoes, or having to avoid stairs due to knee pain. Losing the freedom to reach up into the cabinets for ingredients, dishes, or pots/pans, or reach down into the dishwasher or lower drawers makes it challenging to perform kitchen tasks and prepare meals. Sitting and driving with chronic back, hip, or knee soreness can impede upon comfort during work or rest times, or when taking longer road trips.  A nagging, or sometimes sharp, painful sensation on the bottom of your foot makes standing or walking around uncomfortable. Sometimes these challenges can pop up seemingly overnight and really change the way you move about your day. 

As a Physical Therapist for over 25 years, it has been my privilege to help people regain their independence and restore their freedom of movement when pain and limitations have set in. Even though accidents happen, there are many things we can do to prevent injuries and stay OUT of pain. My book "MAGIC in Motion: Foundations for Functional Fitness" highlights 8 foundations for living a well-balanced life, including guidance on how to "Treat Yourself Well,” maintain your ability to independently perform your daily functional activities, and extend your “health span" throughout your lifespan. 

Have you ever stood sideways next to a mirror and noticed that the reflection of one side doesn't look exactly like you? Humans are relatively symmetrical, from side to side, but not exactly. We have one dominant, more developed side, and because of the asymmetrical sizes and placement of our internal organs, the deep hip flexor muscles (Psoas Major) and connective tissues (fascia) are slightly different from side to side. These asymmetries cause our pelvis to shift slightly forward on the left side, and we bear more weight onto our right side. Add in repetitive movements, stresses, traumas and resulting scar tissue, and bodies are certainly not perfectly balanced. Despite these subtle differences and imbalances, your body works best when you can achieve as symmetrical alignment and range of motion as possible from side to side. 

Having a regular self-care practice to assess your unique alignment, full body movements, and any asymmetries is valuable so you can maintain your pain free functions, or seek help to address any concerns as they arise. The MELT Method is a gentle, self-care system using soft rubber balls to treat your hands and feet, and rubberized foam rollers for larger body parts. These treatments help you reconnect with your internal body sense and awareness, calm and rebalance your nervous system, release stuck stress and tension in your body, and rehydrate your connective tissues. Having these gentle tools at home is helpful to independently address your unique imbalances. 

Balance and stability exercises are in important addition to your self-care and fitness routine. These can include moving through full, pain-free range of motion for each joint (head, neck, shoulders, elbows, wrist and hand, torso, pelvis, hips, knees, ankles and feet) to assess the mobility available, and to notice any difficulties moving into certain positions. Performing exercises for the foot, hip, and core will have a positive impact on balance reactions. Standing on one leg at a time is an important foundation for functional freedom, including walking, dressing, and certain hygiene activities. The whole body has to work together to make that happen efficiently.  Moving your head into various positions, as well as closing one or both of your eyes, will challenge your vestibular system involved with your balance. Building strength and stability through your spinal and scapular (shoulder blade) areas will help you achieve a more balanced posture and be able to stay upright against gravity to perform your daily functional activities. 

Contact me today for your copy of Basic Balance Challenges, whole body exercises to try at home. These activities will enhance your overall stability and reaction time, and maintain your functional freedom and independence. www.1212bodyworks.com Call/text 414-405-3956, Email 1212bodyworks@gmail.com

This blog was written for the Humble Warrior Wellness and Yoga organization's newsletter. This 501C-3 non-profit organization supports and benefits Women Veterans and First Responders. These servicewomen have done so much to help maintain our many freedoms, so the women of Humble Warrior are giving back with wellness offerings, workshops, and retreats. I had the pleasure of teaching a Balance & Stability class, working alongside and serving these fantastic women at the Lake Life Retreat (June 2025) in Valders, WI. To support them yourself or make a donation, click on the link above. Thank You! 

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-

Spring Cleaning: Body Edition

After a long cold winter, most of our bodies are ready for some more sunshine to kiss our skin, and more movement and time spent outside, breathing in fresh air. Before you hit the ground running with your Spring activities, consider these "Top 4 Tips for Spring Cleaning your Body" to prepare for this season of renewal. 

1) Water your Internal Garden! 

Hydration is key when increasing your activity level and being outside for longer durations. Not only do we need H2O for all of our cellular processing, but our gut health depends on it for helping to flush out all the toxins from our system. Using a re-usable water bottle is helpful way to transport your water where ever you go. Personally, I use a glass or non-BPA plastic bottle daily and try to keep track of how many times I have filled it up to be sure I am getting the proper amount of hydration in a day. If you need a little flavor to keep you motivated, throw in a slice of lemon, cucumber (or both), or other fruit to liven up your hydration experience. 

2) Walk before you Run!! 

Some of you may be ambitiously planning to participate in a 5K or other type of actual race this year. For others, tackling house cleaning projects or yard work may SEEM as daunting as running a marathon! Regardless of your activities, be sure to actively warm your body up before heading into more strenuous movements. If you are following a "Couch to 5K" program, or working with a coach to train for your races, good for you!! Listen to your body and take breaks as needed as it is much easier to steadily increase the demands on your body than to pick up the pieces after "over-training" injuries may occur! For those of you tackling the home/yard projects, most of them are done in front of the body or "flexed" positions. To counteract all of the sorting, lifting, scrubbing, raking, planting, and pulling positions, be sure to include some Extension activities in your routine: Stand up straight, reaching your leg back behind your body (one leg at a time). Reach your arms all the way up overhead to open your chest and shoulders. These will help to reduce tightness and soreness from the forward flexed postures that are required for your Spring Cleaning tasks. 

3) Wring out your Waists & Wastes!!

Many of you know that our muscles MOVE our bodies from place to place. Did you know that our muscles are also responsible for pumping our Lymphatic Fluids out of the body? The lymphatics are the waste removal system of the body. They rely on the pressure from muscle contractions to serve as pumps for the flow of the waste materials out of the body. Regular movement is required to keep our "pipes" clean. Even more reason to get back in for a session to make sure that ALL of your muscles are functioning efficiently!  Some other ways you can help the lymphatic flow are by dry brushing your skin, or bouncing on a trampoline (also known as rebounding). Since many of our lymph ducts are in our armpits, abdomen and groin, marching in place and bringing your opposite elbow toward your knee will allow your core muscles to massage your internal organs and flush those major lymphatic ducts.  Ask me at your next session to teach you my favorite Lymph blaster, "The Jiggle" as that one is easier to teach (and funnier to watch) in person. Hee hee! :) 

4) "Treat Yourself Well" (TYW) Exercise

My favorite new movement routine is a simple way to open your heart, allow the divine energy to flow into your body and energy centers, and shine that positive light and energy out to our planet as you share your unique gifts with the world.  This activity also helps to undo all of the stuck stress related to excessive forward flexion activities and postures. I've shared this before but it is so worth repeating, and it's so easy to remember and perform no matter where you are: at home, on vacation, at the office, wherever!!  

How to perform the TYW exercise: 

T: Spread your arms out to the sides to make your body look like a letter "T". Feel the opening of your chest as you squeeze your shoulder blades behind you. Spread your fingers wide and reach them back behind your body as you reach them away from the center of your body to feel the elongation throughout your entire arms, chest and torso. Take a few breaths in that position. 

Y: Reach your arms up and out with your thumbs facing backward, as if your body is forming a letter "Y". Feel the chest open again as you drop your shoulders down away from your ears and reach your arms up to the corners of the room. Extend your fingers again to feel the elongation through your entire arm and hand. Take a few breaths in that position. 

W: Bend your elbows with your arms open to each side, as if forming a letter "W" with your upper body. Your shoulders will be externally rotated and your chest is open again. Rotate your forearms so your pinky fingers are facing behind your body and thumbs point toward the front of your body to feel the elongation through your entire arm again. Take a few breaths in this position. 

This sequence can be performed many times per day. Try it while seated, standing, lying on your back, or for a more challenging position, lie on your stomach over an exercise ball or at the edge of your bed. Be sure to stay within your pain-free ranges of motion. Enjoy!! 

Looking forward to helping you MOVE into Spring and beyond!

Keep Moving Well!

The TRICK to TREAT Yourself Well

 Treat Yourself Well

Fall is in full swing with kids/grandkids back in school, sports schedules pack the evenings and weekends, and yard cleanup from summer gardening and raking leaves keeps us all so busy! This is the time of year when colds and flu bugs start ramping up, so it is important now more than ever to keep yourself well so you can enjoy the upcoming holiday season.  There is so much advice on what we could be doing to take care of ourselves, but it can be overwhelming to put it all together and find the time in your day to actually DO the recommended things! So many of us are caregivers and are in the habit of putting other's needs before our own. Remember the advice from the flight attendants to "Put on YOUR oxygen mask before assisting others" or you may have heard "You can't pour from and empty vessel." I'm on a mission to simplify things and help my clients (and myself...) learn to "Treat Yourself Well."  

I've come up with an easy activity to remember and perform that will feel good and help enliven key muscles in your neck, shoulders, upper back, and core to energize your mind, enhance your ideal alignment and posture, minimize pain, and keep your immune system boosted, and the best thing is that you don't need any extra equipment. Sound too good to be true? If you can remember 3 letters, you'll never forget this game-changing "trick" that I've already shared with a handful of clients. 

This "trick" is very practical and versatile, as it can be performed while sitting, standing, lying down, and walking.  This simple activity involves making 3 positions with your arms. If you want to "Treat Yourself Well" and can remember the first letters of each word in the phrase, T Y W, you will always remember this easy trick! 

T stands for Treat

Make a "T" shape with your arms stretched out to either side with your palms facing forward. Be sure to keep your shoulder-blades down and back, anchored to your ribcage. Take a full breath into your belly and as you exhale, engage your shoulder-blades down and back as you reach out through both of your middle fingers to feel the elongation/stretch through the front of your neck, chest, shoulders and arms. Hold this position for 3 full breaths, relaxing slightly as you inhale, and reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position. 

Y stands for Yourself

Move your arms into a "Y" shape, as if you are at a wedding and doing the "YMCA" dance move. Be sure to keep your shoulder-blades down and back again, just like during the T position, and position your hands so your thumbs face the back of your body. Take a full breath into your belly and as you exhale, engage your shoulder-blades down and back slightly more as you reach up and out through both of your middle fingers to feel the elongation/stretch through the arms, shoulders, armpits and ribcage. Hold this position for 3 full breaths, relaxing slightly as you inhale, and reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position. 

W is for Well

Move your arms into a "W" shape with elbows bent out at your sides, palms facing forward or with pinky fingers facing the back of your body. Take a full breath into your belly and as you exhale, allow your shoulder-blades to engage down and back on your ribcage and feel the elongation/stretch through the front of your shoulders, arms and chest as you reach your pinky fingers back. Hold this position for 3 full breaths, relaxing slightly as you inhale, reaching as you exhale. Allow your body to move gently from side to side or any way it feels natural and easy to fully enjoy the benefits of this position. 

So there you have it! It's as easy as TYW to Treat Yourself Well! When you "embody" these letters and perform these simple movements, you truly are participating in a form of self-care. This easy trick will help you fill your own cup so you can continue to pour out for others.  Let me know how this goes for you and what you notice in your body and in your life as you make this a daily practice. You deserve to take the time to TYW! 

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! 

Gratitude is the Best Medicine

"BOOM!" The sound of the collision between my SUV and the Minivan that crossed over into my lane haunts me to this day. 12 years ago this month, a roll-over car accident changed my life. For the first time in my career, the Physical Therapist became the patient. The same muscle techniques we now use to help YOU move and feel better were successfully employed by MY Physical Therapist to help rehabilitate my neck and shoulder injuries. This experience validated that venturing outside of the traditional physical therapy box was the best decision for me as the patient, and for all of my future patients, and for that I am truly grateful! This experience also helped me appreciate the little things in life that I had once taken for granted. I was lucky and grateful to be alive!! 

My client just came in this morning and said "I'm not doing well today." I assumed she meant because our session last time was too much for her, but instead she said, "I just found out that my friend's husband died as a result of injuries from the Waukesha Christmas parade event yesterday." My heart broke for her and the many people and families affected both physically and emotionally by the horrific incident so close to home for many of us! Life is such a precious gift that can be taken from us at any time without warning. She expressed gratitude that her friend's injuries were less severe and that she has a strong support network to lean on during this difficult time. 

Last week, a client who has been severely sleep-deprived due to the pain of his dislocated shoulder, was grateful that he was starting to improve. Even though it was his non-dominant side, he realized just how much he really needed it to function better to get through life! And sleep deprivation is no joke!! Those of us affected by that because of pain or other issues in our life can surely relate.  His gratitude for even a little better sleep, and a little better function gave him a new perspective and he was starting to feel more hopeful. 

No matter what is going on in our lives, having gratitude always helps. This time of year always brings gratitude to mind, as we are about to celebrate Thanksgiving this week. We all have so much to be grateful for, but sometimes our gratitude can be lost amongst our pain and life's stressors.  

Even though it may feel like a nuisance to change your schedule to get to and from therapy appointments, at least there are answers to your pain problems to be found.  Even though doing your home exercise program takes time away from other daily activities, it may be helping to support those daily activities. It's annoying to have to make changes with how we do things when pain and other limitations don't allow us to do things the normal way, but at least our bodies were designed to compensate so we can still keep going.  Having gratitude that our bodies have a warning signal system in place when we feel pain or that something isn't "right" with our bodies is actually a huge blessing!! It allows us to take notice and find better ways to move, whether on our own or with the help of a professional. Being able to FEEL our body means that we are alive. Sometimes it is hard to find the blessings and have gratitude when we don't like what we feel, but the alternative (not being alive...) is worse! 

I am so grateful to have each of you in my life! It is such a HUGE blessing to enjoy coming to work each day. The opportunity to help each and every one of you move and feel better is so important to me, and I thank you for committing to this process, allowing us to work together to solve your unique issues, even if it takes some time to get to the root of them. I know what it is like to be limited by pain, problems moving how we want to be moving, sleep disturbances, and having to keep working at home exercises to feel better. I'm grateful for every session where we can help your body shine your light on the world a little brighter! Thank you so much for giving me the opportunity to be a part of your healing journey! 

Wishing you a wonderful Thanksgiving holiday and that you can focus on all that you are grateful for in your life, no matter what is going on around us. God Bless You!! 

How do you really WANT to FEEL??

WE MADE IT!! Here we are, settling into 2021. What a crazy year we all had in 2020, but the important thing is that we made it through!! Every year, many people like to reflect on the previous year and then look ahead to the new year as a fresh start.  Many people set resolutions as in "This year, I'm going to stop snacking after dinner," or "I'm going to start walking every day," or after 2020, a resolution might be "I'm going to stop finishing a bottle of wine every night!" Many people make resolutions involving something that they want to stop doing or start doing, and often these resolutions have something to do with improving health. Often times, a few weeks or even a month or two will go by with the best of intentions, but then the efforts toward the resolutions fade out or stop all together. I know this because this often happens to me! This year, I did something different and it has already impacted my life so much in two weeks that I HAD to share it with you! 

My childhood friend, Kristen Finch, is a Life Coach and the hostess of the Podcast "Show Up and Love." She has a podcast episode about setting "Re-SOUL-utions" and she offers a simple yet very effective way to actually make positive changes in your life. Give it a listen HERE. Instead of focusing on stopping or starting something, she recommends you focus on how you want to FEEL about 9 categories in your life: Body, Mind, Work, Marriage/Relationship, Family, Home, Money, Soul, and Life. Once you have the feelings identified, you make a list of all of the activities you can do to help you get to the feeling place for each category. By being focused on how you want to feel in these various areas, you will be more likely to make choices that will lead you to the feeling place. I re-read my "Re-SOUL-utions" daily and sometimes re-write them and I can already feel a difference in most of those categories! Sometimes simple things make the biggest difference. 

I started thinking about how I can use this concept to improve my client sessions. Most clients I see have some sort of "not-so-good" sensations in their body, such as pain, tightness, or stiffness. Or, they have some "not-so-good" movements that restrict their ability to perform their daily tasks or fully enjoy their life. Up until now, I've always started the sessions asking "How are you feeling?" Then, my clients report where their aches and pains are located, or which movements are limited. As a PT, I've always taken responsibility for trying to help get rid of those "not-so-good" sensations. Many clients feel better in their bodies after moving through our treatment sessions with the therapies and exercises used to help their body's efficiency improve. But one session is not a cure-all and often doesn't help to fully resolve the undesired sensations, especially if those sensations have lingered for a long time. Sometimes I would feel unsuccessful if I wasn't able to take someone's pain away in a session or even throughout a series of treatments, which would then turn into feelings of negativity, sadness, disappointment with myself, and lack of confidence in my abilities as a therapist. After listening to the podcast and doing the work to identify the way I WANT to feel in my life, it made me realize that I have been focused on the wrong sensations with my clients. Now, instead of just asking where the "not-so-good" sensations are located, I have started asking clients "How do you WANT to FEEL in your body?" The answers have been simple, yet profound sometimes. So far, clients have shared that they want to feel "relaxed," "free," "flexible," "youthful," "vibrant," and "energized." By spinning the focus to something so much more positive and desirable  the level of satisfaction with our sessions has improved, both from the client perspective and from mine as the providing therapist. What a relief! And what a simple way to  make such a huge difference! 

So, how is it that YOU want to FEEL in your life? In your Body? What do you want to be able to DO more easily? What happens as you start to focus in on those feelings and activities? Is there something you can do to make yourself feel just a little bit better? Is there something I can do to help you feel just a little bit better? 

I'd love to hear how this process is beneficial for YOU as you begin the fresh start of this new year! My hope is that you find ways to feel relaxed, free, flexible, youthful, vibrant, energized or any other way that YOU want to feel EVERY day this year! 

5 Daily Habits of Healthy, Independent Seniors

 

Last week, a sweet 98 year old woman really impressed me!! I was called by her son, a long term client of mine, to do a home visit and assess her back pain due to a recent fall. Mary was amazing!! She still lives by herself and doesn't take ANY medication!! She's able to maintain some independence and has caregivers come into her home to help her with hygiene, dressing, and home care activities. I was impressed at how well she is still moving around with her walker, despite having some intermittent back pain. This experience got me thinking about what types of daily habits it takes to live a long, healthy and independent life. Keep reading if you are a senior, know one, or plan to be one someday!!  Movement is Medicine When I asked Mary if we could do some "exercises" to help alleviate her back pain she said "I don't like exercise." When I rephrased it and asked, "Can we try some "movements" together?" she smiled right away and said "YES!" Even I don't LOVE the idea of exercising, per say. But "Movement" seems like a less intense activity and less challenging than lifting weights, doing squats, and lunges. (Those are great movements, but not necessarily appropriate for a senior who doesn't love exercise.) We kept things basic and performed some gentle body movements while seated and standing. Her daughter-in-law and I moved her dining room table slightly so she can do laps around the table with her walker when her caregivers are present. She enjoyed moving and it actually made her back feel better.  Daily movement habits could include practicing yoga, walking, biking, swimming, weight lifting, taking exercise classes, gardening, or doing laps around your dining room table. Movement helps to get our blood pumping to bring oxygen to our tissues and organs, as well as pumping our lymphatic system to remove waste materials out of our body. Movement is some of the best natural medicine available to keep your body healthy for decades!! Be sure to get your daily dose.  Balance is Key Unfortunately, the reason for Mary's home visit is that she took a fall, which is a common occurrence among the elderly population. She took this fall like a champ, but that is not always the case with seniors. Sometimes a fall can be the "beginning of the end," especially if someone breaks a hip, as it is difficult to make a full recovery. Balance reactions decline as we age, so it is important to incorporate daily activities to maintain or improve our balance. Doing simple activities like calf raises (rising up onto your toes), standing on one leg, performing side steps, and marching in place can challenge your balance. These are all easy to do while standing behind a dining room chair or near a counter so you can use your hands for support. These can also be performed without holding on if your balance allows. Just be sure to keep yourself safe! By incorporating balance activities into your daily routine, you too can maintain your health and independence as long as possible.  Hydrate for Health Water is the elixir of life! All of our cells and organs require these essential molecules (hydrogen and oxygen) to perform their many functions to keep us alive and well throughout our lifetime. Water not only helps to keep skin soft and supple, but it also helps to digest our food and move our bowels, which is a function that can become sluggish as we age. Healthy water intake is recommended as "twice your body weight in ounces per day." A slice of cucumber, lemon, or orange in your glass or water bottle could be just the simple addition you need to make drinking water more palatable. It's like having a little party in your water, and the nutrients in fruit can help you absorb and assimilate the water molecules even better! When your cells and whole body function and move at their optimal levels, your health and independence will follow!  Don't Wait As much as our bodies are amazing and capable of healing themselves even in our senior years, some issues are better left up to the professionals! Mary's son contacted me soon after her fall because of her back pain complaints rather than waiting weeks and weeks to see if things got better on their own. By being proactive with your health maintenance and any concerns that arise, it is much easier to overcome injuries or imbalances than if you wait until you are miserable to seek professional help. My senior clients who are in the "Maintenance" Mode of their care plan with me are committed to their regular monthly "tune-up" sessions as they feel the benefit of each session and how they all contribute to keeping their mobility at its best. Sure, we can always schedule a session when pain issues are acute or flared up, but I'm not gonna lie...it is much easier to keep people functioning well than it is to do "damage control" therapy. By staying in-tune with your movement abilities and body sensations on a daily basis, you are sure to maintain your health and independence much more easily!    Laughter is the Best Medicine "One minute of anger can weaken the immune system for 4-5 hours. One minute of laughter can BOOST the immune system for 24 hours!" This quote recently came across my internet feed and although it shocked me initially, it actually makes sense. One of the most enjoyable aspects of Mary's home visit was the laughter we shared. She was pleasant the whole time, despite having some pain when she transferred from standing to sitting, but we shared some good laughs together. I'm confident that her positive attitude and sense of humor are 2 of the main reasons she has made it to 98 years old and is still going strong, despite all the ups and downs that each decade can bring. Smiling and laughing do so much good for our heart, soul, immune system and our mental health state. Be sure to prioritize reading, watching programs, and sharing time with the people in your life who fill your spirit, make you smile and laugh, and warm your heart! Keeping your sense of humor is sure to help you stay healthy and vibrant for years to come.  As always, I'm here to help keep your body functioning efficiently to stay healthy and independent for as long as I possibly can! (Written June 2020)

From Active Seniors to Weekend Warriors AND Professional Athletes, Word is Getting Out about how MAT can help you Move & Feel your best!!

 

Radio Interview on WUWM  More and more people are learning to take their health in their own hands, be proactive, and hire their own personal Muscle Specialist to keep them moving and feeling their best!! Thank you to all of you who tuned in to listen to the radio interview I was invited to do back in November. If you missed it, you can listen to it   (Link provided below) or read the great article written to accompany the interview. It was a really fun experience to have the producer of WUWM's "Fit For You" segment on Lake Effect, Audrey Nowakowski, and her professional photographer, Lauren Sigfusson, come to my office to experience MAT, take photos and record the interview. The Interview was received really well and I was delighted to have 2 people call me even before it was finished airing for the first time!      Checking Audrey's Hip Range of Motion   Late last month, MAT was featured again on The Golf Channel's "Golf Pass" with Chris Como. Here he interviewed Greg Roskopf, the founder of MAT, at the MAT Headquarters in Denver, CO. He's been working with professional Golfer Bryson DeChambeau who has seen excellent results in muscle building and golf swing efficiency. It's another great interview and it's filmed right in the room where I go each year to do my training courses. So happy that more and more people are learning about how this amazing modality can help pick up the pieces where other traditional approaches have fallen short.    MAT Founder Greg Roskopf & Bryson DeChambeau Click Here for the WUWM Radio Interview and Article Click Here for the Golf Channel's "Golf Pass" with Chris Como & Bryson DeChambeau Segment Let me know what you think! Feel free to pass this along to someone you believe would benefit from this information and would like to move and feel better themselves. (Written February 2020)

Best Baby Boomer Immune Boosters

 "Wash your hands. Cough and sneeze into your elbow. Don't touch your face. Use Hand Sanitizer with 60% alcohol. Sanitize and disinfect frequently touched places. Wear gloves. Wear a mask. Avoid handshakes. Maintain a 6 foot distance between others. Avoid crowds. Stay home."

So many recommendations are being offered about how to avoid exposure to this new virus, however, not much has been shared about how to boost your immune system to protect yourself if your body does come into contact with unwanted pathogens. According to the CDC website, "8 out of 10 deaths (related to COVID19) reported in the U.S. have been in adults 65 years old and older." Those statistics are downright scary!! As Baby Boomers, it is especially important to not only do what you can do to limit your risk of exposure, but also boost the resiliency of your immune system to overcome this or any other health threat that may come your way. Here are some key tips for seniors to consider to keep your body working as efficiently as it can.

Stay Hydrated
Water is essential for many body functions, including immune responses.  Drinking 1/2 of your body weight in ounces of water per day is a common recommendation for adults. If your urine is clear, you're doing well. If it's gold or yellow, keep drinking. Remember to get those ounces in before 6pm otherwise it may interfere with your ability to sleep through the night without awakening for a trip to the bathroom. 

Choose Anti-Inflammatory Foods
According to this "Very Well Health" article (Click Here), we should choose from these foods high in anti-oxidants:

• Berries (such as blueberries, raspberries, and blackberries)
• Cherries
• Apples
• Artichokes
• Avocados
• Dark green leafy vegetables (such as kale, spinach, and collard greens)
• Sweet potatoes
• Broccoli
• Nuts (such as walnuts, almonds, pecans, and hazelnuts)
• Beans (such as red beans, pinto beans, and black beans)
• Whole grains (such as oats and brown rice)
• Dark chocolate (at least 70 percent cocoa)
• Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
• Flaxseed

There's also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation."

Avoid Virus-loving Foods
Viruses feed off of eggs, gluten, dairy, corn, soy, pork and Canola oil, according to Anthony William, author of the "Medical Medium" book series. By limiting or avoiding intake of these foods, there will be less fuel to feed the viral cells and therefore less inflammatory response. 

Supplement Wisely

Vitamin C, Zinc and Glutathione are some of the most commonly discussed supplements to keep our immune system functioning well, especially for Baby Boomers and seniors, as their levels of Glutathione, a vital antioxidant, are typically lower. Vitamins D and B are also helpful to combat the effects fo the increased stress level this time in history has created for many of us. To find the correct dosage of supplementation for you, contact your primary care, functional medicine, or alternative health care practitioner. You can also find helpful information on Dr. Mercola's website (Click here). You can choose to sign up to receive his natural newsletter focused on holistic nutrition and fitness strategies to stay up to date with current recommendations for seniors.  

Keep Moving

Movement and regular exercise are especially important for Baby Boomers to boost immune health. The muscular system serves as a pump for lymphatic fluid, which carries out the body's waste products, so the vitality of the immune system is dependent upon moving on a regular basis. Unfortunately, many older individuals are not as active as they were in younger years due to reduced energy levels, limited mobility, chronic pain from stress or previous injuries, or fear of hurting themselves. Now that most gyms and health clubs are closed, it is important to maintain a daily movement or exercise program at home and outdoors if possible. Walking, gentle, progressive body weight resistance exercises or band exercises can be helpful for getting your muscles pumping to help your lymphatic fluid and waste products to move OUT of your system. Being sure that your body is working as efficiently as possible from head to toe is crucial to your immune system's vitality.

By following the recommendations above, Baby Boomers will be in the best shape possible to ward off whatever pathogens may come your way. Attending your regularly scheduled appointments at 1212 Bodyworks will ensure that you keep all your muscles firing and your immune system vibrant, and that you have the tools and techniques to use at home to keep you moving well! 

Looking forward to helping you keep your whole body and immune system in optimal condition. Be safe, stay healthy, and take good care of yourselves!

(Written June 2020)

8 Key Elements to a Well Balanced Life: "D" is for...

I've been naughty this year. I've been teaching my clients to perform exercises specifically for their unique muscle imbalances, but I haven't done my exercises faithfully. I have all sorts of exercise equipment at home and at my office, but do you think I use them often? No. I haven't been practicing what I preach as much as I should have been this year. However, a good friend of mine once said, "Don't ever "should" on yourself" and I have always appreciated that comment. I have realized that it is important to focus on all of the good things I have done this year instead focusing on what I "should" have done.  

In August, I finally broke down and hired a personal trainer to help keep me accountable for taking care of myself, as I had been focusing on taking care of others and let myself go. I am also making great strides in overcoming leaky gut syndrome and the resultant autoimmune conditions that have created challenges with my health and energy levels by educating myself on  how to use food as medicine. I am helping my family to also improve their health and energy levels so we can keep up with our 5 year old! Prioritizing time with my family and friends has also brought a lot of joy into my life in 2016. I also just formed a "Meet Up" group called "Get Moving Mil-WALK-esha" to get people together for walks around Milwaukee and Waukesha Counties. These good things in 2016 have helped to move me closer to living a well balanced life. 

Over the past 8 months, you have discovered how to live a well-balanced life also through Breathing, being mindful of your body's Alignment, moving around or being "Locomotive", bringing Awareness to your body's sensations and movement limits, eating a Nutritious diet, Circulating your body's important life giving and cleansing fluids, and enhancing your Environment to maximize health and minimize toxins. Finally, as the year draws to a close, you will discover the final key element to a well balanced life. 

The journey toward health and wellness is not an easy one. Pain, tightness, limited movements and mental blocks can all get in the way of our ability to enjoy life. Many of us seem to be wearing many hats and burning the candle at both ends, as they say, and time seems to fly by before our eyes. The final key element in BALANCED is one of the most important elements but can also be one of the most difficult: Dedication to taking care of ourselves and living a healthy life. 

Dedication means taking the time out of your day to breathe. Dedication means taking a moment to look within and be aware of how you are feeling, and then take action to improve upon that feeling if necessary. Dedication means taking the time to plan out, prepare and enjoy nutritious meals, snacks and drinks. Dedication means doing the best you can on any given day, or at any given moment, to commit to your well-being and make the best decisions you possibly can to care for yourself.  

Dedication is NOT perfection. (I have to keep reminding myself of that one.) Dedication means cutting yourself some slack for missing a workout, and getting back on the horse as soon as possible. Dedication means having the right network of family, friends, coaches and helpers to keep you moving toward your goals and truly living a well balanced life. Dedication means taking care of yourself so you can continue to care for others. (I have to remind myself of that one, too!)

Congratulations on your dedication so far along the journey toward your well-balanced life. The journey keeps on going until our time is up on this planet. I'm dedicated to being here for you to support you on your journey as I continue along mine. 

Keep moving well!  

8 Key Elements to a Well-Balanced Life: "E" is for

We have learned the importance of optimizing how our body works through breathing, being aware of our body's alignment, movement abilities and limits, and fueling our body with nutrient dense foods.  What we put inside our bodies determines how we feel and move throughout our lives. The communication between our nervous and digestive systems greatly impacts our musculo-skeletal health. To boost how our body works to keep us healthy, it is equally important to consider our environment, to maximize the benefits of our surroundings and minimize the stressors that may be impacting our health.

Our natural environment provides us with some of life's greatest necessities including the air we breathe, the food we eat, resources to create energy, and lumber to construct homes and buildings.  We can also turn to our environment for recreation, enjoyment, health and exercise. Our environment provides homes for wildlife, "is responsible for pollution dilution and detoxification, pollination, flood and climate regulation." 

(http://www.environment.scotland.gov.uk/get-informed/people-and-the-environment/benefits-from-the-environment/ )

The sun provides Vitamin D to help us absorb calcium and phosphorus, improve our bone and tooth health, boost our immune system, and prevent many diseases. It is important to find a nice balance with getting enough sunshine to meet your daily requirement of Vitamin D which involves getting outside. As the winter months are fast approaching, it gets more challenging to get outside (especially here in Wisconsin) to get adequate amounts of this important vitamin, so supplementation is necessary. I've been loving an Isotonic Vitamin D supplement that I have been taking lately. I'd be happy to share more details about this product with you if you are interested. 

Our environment also includes with whom we live and with whom we spend the most time. Family, friends and colleagues can fill us with joy but can also create stress in our lives. Maximizing the energy spent on relationships that bring happiness and joy and letting go of those no longer serving us can have a big impact on living a well-balanced life. 

Our environment includes the substances and products we use to keep our homes, belongings, and body clean. My friends use to tease me and call me a hippy for using natural products and not wanting to use chemicals on or around my body.  Luckily, there are more and more people who have also become aware of the dangers and have moved away from using synthetic chemicals and toxic ingredients in commercially available cleaning agents, and personal care products.  The chemicals we use to clean our homes should be made with natural ingredients especially if we have children or pet in our homes. Our skin is our largest organ, and it will absorb chemicals from personal care products that can be harmful to our body. If you haven't already, be sure to check the labels and avoid petroleum based ingredients and other harmful chemicals in your home cleaning and body care products. Click on the following link to find a list of which chemicals to avoid: 

http://www.womensvoices.org/avoid-toxic-chemicals/15-toxic-trespassers/ 

I have been using natural cleaning agents, essential oils, and personal care products for the last 15 years. Let me know if you want more information on which ones are my favorites.  

Our body works best when our environment is full of sunshine, fresh air, natural, healthy food and clean water, and people who fill our hearts with good feelings. Let go of those relationships with people and products who are not benefitting your health and you will feel so much better on many levels. 

Keep Moving Well! 

8 Key Elements to a Well-Balanced Life: "A" is for...

"What you don't know can't hurt you"

Have you ever heard this phrase before? Well, when it comes to the human body, I beg to differ. 

The human body is equipped with a multitude of sensory signals that can help us understand where we are in space (called "proprioception"), whether something we touch is hot or cold, sharp or smooth, whether a muscle feels tight or loose, or a movement or position feels comfortable or uncomfortable, and the list goes on. These signals all boil down to the same basic message to our body, which is whether something is safe or unsafe. It is important to "listen" to the signals that our body gives us on a daily basis and adjust our activities to accommodate the messages we are receiving so we can keep moving well and prevent injury. 

It blows me away the number of times over the past 2 decades I have met clients who have not listened, or "heard" but completely ignored the signals their body was trying to tell them for a long period of time. However, it struck me that some people are just not aware that their body is trying to communicate with them. They may not know that something they feel may be abnormal and injury may result, and that someone like me is specifically trained to help them move and feel better to prevent or overcome injury.  It turns out, what they don't know CAN hurt them! Awareness is the 4th key for a well-balanced life. 

Luckily, some people are aware of their body and notice differences between how things look or feel on one side or the other.  Recently, I have worked with some clients who are feeling pretty good overall, however, they are aware of muscles firing on one side of their body, but not as well on the other side. They sought out my help to bring their body back into a balanced state and prevent injuries from occurring. Keeping tabs on how your body is functioning is important so that you have a baseline established and can gauge whether one of your body parts may be in need of some assistance to feel better. 

There are several important points to consider when becoming aware of your body's baseline. Bring your awareness to your posture and alignment (the blog post from June highlights all the key alignment points to consider). How are you lining up from head to toe when you are sitting or standing? Does one shoulder feel higher or lower? Do you feel any areas of muscle tension or tightness from right to left? Do you feel that you are bearing more weight on one side of the body than the other? Is it difficult to breathe and relax into these positions or do you have to exert effort to breathe, keep yourself upright or relaxed?  Now consider your body's baseline while you are lying down on your back. Do you need a pillow under your head for extra support? Does one leg rotate out more than the other? Does one shoulder feel higher or lower now? Are you aware of any tension or tightness in your body in this position? Is it challenging for you to breathe into all parts of your lungs in this position? Bring your awareness to how you feel when you are walking. Does one arm swing across your body more than the other? Are your thumbs pointed toward your body? Is it easier to push off from one foot than the other? Do you have pain in any of your joints as you take your steps?  

If you answered yes to these questions, you would likely benefit from a Muscle Activation Techniques assessment and treatment to identify and correct your unique muscle imbalances contributing to these sensations. If you are feeling good and not having any of these issues, you must be well aware of your body. Keep up your good work!

Awareness is a crucial element to know your body's baseline and manage it so you can move and feel your best for years to come.  Move well, my friends!