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The Power of an Hour--Why have you NOT had a massage?

Posted on August 17, 2015 at 8:40 PM Comments comments (311)

When I first began massage school, I had a misconception that EVERYONE liked massage.  How could they not--it seems like the perfect cur-all from stress to muscle pain to just keeping you going on the right health path.  There are so many factors that need to be considered to make sure that every client has a good experience and can get the most out of their massage experience.

The first topic that always seems come up is regarding how much clothing should or should not be worn.  Every client is different.  Some relax best unrestrcted from clothing and techniques that cover more than one joint at a time.  Some feel much more protected keeping it all on and that alone will make clients relax better.  Regardless of your preferance the therapist will NEVER see you naked.  At every session I allow my clients to undress to their comfort level.  They remain draped with the sheet and blanket at all times.  I have had clients that  only take off their shoes.  I don't allow shoes on my table.  They remained fully clothed the whole session and that is perfectly acceptable.

Massage therapy can be very emotional for some.  The power of touch is very deep.  Think about everything we tounch during the day.  Think about who you have touched today and how it may have affected them.  Most of the time, touch is very healing, hugs of joy, hugs of sorrow, holding a child's hand, holding your lover's hand, a greeting kiss on the cheek, a high five for a great accomplishment or even just a pat on the back.  However, some do not receive this possitive touch.  Some have been hit, some have been choked and some actually do not receive any human touch at all.  It can be very important to find the right therapist/client match so that the benefits of possitive touch can reach everyone.

The power of an hour is actally powerfull--So why haven't you had your massage yet?

Why Get A Massage?

Posted on June 2, 2015 at 9:50 PM Comments comments (210)

To get a massage sounds so luxurious.  When people want to be pampered, they choose to get a massage.  Besides the pampering, are there any other benefits of getting a massage?

Massage therapy is a hands on technique that allows your body to be passively stretched, reach a relaxed state and removes wastes products from tissues.  Massage has been shown to be effective with conditions such as : low back pain, osteoarthritis of the knee, reducing post operative pain, boosting the body's immune system functioning, reducing the symptoms of carpal tunnel syndrome, lowering blood pressure and reducing headache frequency.  According to the Amercian Massage Therapy Association research is ongoing and the therapeutic benefits are continuing to be studied.

Our activities of daily living cause stress and muscle imbalance.  There are things like sitting in a haul truck or sitting at your computer all day that are unavoidable.  Because of this, it is currently recommended to receive a massage once a month for maintainence purposes.  There are a variety of techniques that are integrated to achieve specific goals to meet your needs.

Massage therapy is a good way to pamper yourself, but beyond that it is an effective way to address aches and pains, give your immune system a boost and add a different dimention to your self-care routine.

National Athletic Training Month

Posted on March 21, 2015 at 3:35 PM Comments comments (1678)

Athletic Training Month is coming to a close so I am just going to make one more post glorifying the profession.  At this time I no longer work in a traditional athletic training setting, but love it none-the-less.

Here is a" target="_blank">video from the National Athletic Trainers Association.  

Make sure you thank your athletic trainer this month for all they do.  

National Athletic Training Month

Posted on March 11, 2015 at 4:25 PM Comments comments (747)

It's national athletic training month, so I am going to be making some random posts regarding the importance of athletic training.  When I started college, I did not plan on finding a career that I love so much.

This photo is obviously not serious, but it does remind us that athletic training is still very much a career that few people understand.  This year our theme is We Prepare-You Perform. Athletic trainers are health care professionals who collaborate with physicians and specialize in prevention, emergency care, diagnosis, treatment and rehabilitation of injuries and sport related illnesses. (From

I love the energy of athletic training.  It is long hours and a crazy schedule, but its also guiding athletes of all ages through their injuries and getting them back to their active level.

Prepare for those Manic Mondays

Posted on March 2, 2015 at 6:00 PM Comments comments (210)

Today is one of those days where you just fly by the seat of your pants.  We all have days like that, where you expect one thing and then something takes you in another completely new direction.  I suppose that is what  Monday's are for.  My oldest child broke his leg yesterday snowboarding, so today was just trying to get used to the cast, crutches and pain.  We were called by the hospital to get another set of x-rays.

So the juggling of the busy life resumes.  My boys both needed extra attention today (and didn't mind fighting for it!), but rearranging our schedules does not mean eliminating the time we need to care for our own selves.  The busier we are, regardless if you are a high powered business person or a stay at home parent, the more we need to plan ahead.  To some this sounds so unfun, but to others, life would not  exist without it.

  • Prepare your meals on the weekends for the week.  This will allow for much easier meal times, as well as the switching of them if need be.  Know what you have on hand and know which days supper needs to be waiting for you and which days you can finish putting supper together when you get home. 
  • Have an alternate workout plan.  You still need to work out, even if you have a busy day.  You probably need it even more on those days:)  I prefer to work out at the Rec Center after I'm done working. However, with kids appointments and activities, that does not always happen.  I can have some me time after they go to bed.  Working out at home is just as good and then I get a great night's sleep as well.
  • Don't let your schedule rule you.  I have to admidt I'm not the best planner, but sometimes strategically planning things is the only way to get everything in.  But be flexible, don't let a little change in your carefully planned day cause increased stress.  Everything will still get done, even if its not exactly the way you thought.  Prioritize each item so the ones that really need attention still find a moment, but others may have to wait til tomorrow.   Let it go, as the increased stress causes too much damage to your body (that you already don't have time for).
Always at the end of each day, take time for yourself, don't forget to breath, and push that reset button so that tomorrow will go nice and smooth.

Tempo in weight training

Posted on January 19, 2015 at 6:00 AM Comments comments (177)

When weight training, there are several variables to consider in order to reach your goal, train specifically and  avoid a plateau.  While the most well known variables are sets and reps, tempo is also an important factor.

Tempo is how fast you perform each rep.  When you receive a work out plan from me, it will include the tempo.  The tempo will consist of three numbers.  We will use a simple bicep curl as an example.  The first number tells you how fast to lower the weight.  So if your muscle is shortened, with fists up by your shoulder, you would lower the weight for a count of 4 seconds in a 4/2/1 tempo.  The middle number represents how long to hold the contraction.  So in this example you would lift the weight and hold it there for 2 seconds before lowering the weight.  The last number represents how fast you push or lift the weight.  In a 4/2/1 tempo for a bicep curl you would move the weight up in a count of one second, hold it there for two seconds and bring it back down to the starting point during a four second count.  

Tempo is a very important part of your workout.  It determines if you are working out concentrically, eccentrically, for strength, for bulk, for power and helps you avoid a plateau.

So when you get your workout and you see those numbers posted under tempo, do not dismis them.  It is a crucial portion of your workout, even more importantly if you have specific goals to reach.

This is a sodium free site

Posted on July 22, 2014 at 6:15 PM Comments comments (193)

This site is not specifically designed or geared towards anything other than health, fitness and your well- being.  However, in some of my posts I will be bringing awareness to speto optic dysplasia/ optic nerve hypo plasia.  This is a rare congenital condition that can affect optic nerves and pituitary function and often may present with a spectrum of abilities and diagnoses.  My son has septo optic dysplasia/ optic nerve hypoplasia.  So I am blogging about this for a couple of reasons.  First it is rare and the more that is said about it the better.  Second, my son has very good pituitary function at the moment with the exception of vasopressin.  This means that he cannot regulate the sodium in body.  For him we are able to give him minimal amounts of medicine as well as add water to his bottles of milk to control the sodium and keep his levels with in the norm.  Now that he is eating more table foods I am very careful about what I feed him.

While calorie counting might be important, its not really my thing.  I do believe in logging your food, however, to see what exactly you are eating.  When I log my food, the first thing I noticed was how much sodium I consume.  It was pretty crazy for thinking I add in enough whole foods, fruits & veggies.  So I am hoping that by paying close attention to my son's diet, me and the rest of the family will start to eat healthier as well.

Sodium is a mineral found in most foods and works as an electrolite in our bodies to control volume inside and outside our cells.  However, too much or too little can throw those balances off and be harmful to us.  Here is a link that describes sodium's potential harm better than I can. 

So what this means for this blog is low sodium recipies, tips on keeping sodium down ( as well as other harmfull things you really don't want in your body) and lots of label reading!  I hope you will find the information helpful.  Always let me know if you have any questions.

Workout Wednesday~~Posture

Posted on March 26, 2014 at 3:35 PM Comments comments (219)

Wheather you are just beginning a new weightloss journey or are a pro athlete~today focus on your posture.  Posture is what determines how beneficial your exercise will be.  Improper posture that recurrs over time has predictable patterns of injury.  So heading back to basics today and making sure to get the most out of our workouts and preventing injury so that we all can workout harder tomorrow.  There are 5 check points when watching your exercises.  Ankles, knees, hips/back, shoulders and neck should always be in proper alignment to create a strong exercise and guard against injury.

When you take a walk carry your head high, as though there were a string from the clouds/ceiling pulling your head up over your shoulders.  Engage your core and pull your belly button in. 

May be today is leg day or arm day.  Regardless of the exercise (squats, flies whatever) make sure your ears are over your shoulders, your knees over your ankles and your belly button gently pulled in.  Even a full body exercise, such as a squat to overhead press, that has many motions still requires perfect posture for your body to fire properly and absorb the forces placed upon it.

Posture is one of the easiest things in your workout to change (and therefore often the most overlooked).  Bring things back to basics in order to be able to move to the next level.

If I had my way I'd make health catching instead of disease. ~Robert Ingersoll

Posted on February 23, 2014 at 7:05 PM Comments comments (215)

So this month is keeping me on my toes.  I am hitting 4 states in less than 20 days.  I live in Wyoming, but needed to head first to Minnesota.  Of course this is when half the country is in cold deep freeze.  My youngest son and I were to fly out on a Tuesday, but there was a storm that covered 24 states!  We did not leave on Tuesday and the possiblity of us seemed grim.  We had the option of driving, but with it so cold my husband thought that if anything happened we would surely freeze to death.  Luckily, the weather cleared and a pilot was willing to get us to our appointments.  Our trip had been shortened, but we were going to be on our way.  However, when the pilot landed he had a flat tire so we were delayed again.  We had an uneventful flight from Wyoming to Minnesota and were there in plenty of time to make our appointments.

It was pretty cold in Minnesota and they had quite a bit of snow.  So what do you do to stay active with limited time in cold Minnesota?  Minnesota is known for its tunnel systems.  I have to admidt that I was very thankful for these tunnel systems when I was in college at the University of Minnesota!  Rochester has them too so that you can get nearly anywhere! Most of these tunnels are covered in art.  

Sorry that last one is blurrier than I thought, but I love old things.  Our appointment went very well and don't need to be back for quite some time.  We flew back the same day as our appointment and had no other delays, thankfully.  No matter where you are, take time to enjoy your surroundings!