Headaches and Sinus Pressure Help

I don’t know about you but the crazy weather we have had here in Ohio this year has caused many a headache, in myself and several of my massage patients.

I did this video a while ago, the stretches are easy to do and can be done several times throughout the day.  It’s super basic, I don’t even talk (still video shy!) and it covers a few neck stretches.  Make sure wherever you are sitting you have good spine posture and keep your shoulders level, it will effect the stretch.

If all else fails…use your body weight!!πŸ’ͺ

Some people only do body weight exercises because they are afraid of “bulking up” from lifting too much weight.  Others don’t do body weight exercises because “it doesn’t do anything.”

Unfortunately both side are WRONG! 

Everyone should incorporate body weight exercises into their health routine in my opinion.

Body weight exercises allow you to check in with your form and make sure you are using correct posture during movements. It also brings you back to basics. As you move through your health journey you change physically, mentally and emotionally. Every small adaptation that happens on a cellular level changes how you sit, stand, carry your weight, etc.  coming back to basics regularly, allows your new body to move through proper body functions and reduces the potential for bad, injury causing habits to form.
Body weight exercises are also travel conducive. If you can’t get to the gym, or are out of town and the hotel “gym” is less than ideal, you can bust these out and know you’re getting a quality workout without any hassle.

Here are 5 of my go-to body weight exercises:

At first sight these can seem real basic and simple, but they are the building blocks for many other things and can always be leveled up. I’ve added some videos to show some progressions, the possibilities are endless!

Plank/Push-up

Squats
https://youtu.be/d-cvk4IomuI

Lunges

https://youtu.be/iDQW4bXlvyM

Marches

Flexibility

As always use your head if you plan on starting or changing your workout lifestyle. If you have a lot of health concerns check with your doctor first, if something hurts STOP! πŸ›‘ Make sure you are hydrated and getting in plenty of nutrient dense foods!!

I’ll see you on the other side!!!πŸ‘Š

Get Refreshed!!

I would like to start off with, yes this post has a product you can purchase and yes I make a commission if you do!  There my CYA is here and I can get on with itπŸ˜‰


It’s Refresh time again, and I’m putting it out there because any diet change, even a 3 day cleanse can be challenging for some.

I try to do this cleanse about once a quarter, but more often if I feel sluggish or just “off.”

I love it because it’s only 3 days, the meal prep is easy and I feel better when it’s done.

This time I’ve added a video from Carl Daikeler and his wife Isabelle who developed the Refresh, to give a better understanding of why it was made and some of the scientifically proven benefits.

http://videos.coach.teambeachbody.com/share/shared-video.html?lang=en-US&videoId=9E2fSe8TTe4&coachId=313434

To order Click Here.

If you have questions please let me know here or message me on Facebook

As always, I’ll see you on the other side!!

Something to keep you in Mint Condition!

Something quick and easy to digest (pun intended!)

I have gotten away from featuring healthy foods and would like to get back on track with that.

My feature today is Mint!

Many people associate Mint along with many herbs that they are garnishes for our foods.  When mint is a fantastic food in its own right.  Here are a couple of ways to use mint to improve your day!

1.  Mint and peppermint are great to help with nausea.  A couple drops of food grade peppermint essential oil in your water can help calm a grumbly belly.  I can also be added to coconut oil and rubbed on the skin to gain a long lasting smell! This is great for pregnant mamas!

2. It can help boost your memory. A study presented at the British Psycological Society states that people who sipped peppermint tea before taking a memory test showed higher results than those that did not.

3. It can help provide your body with extra stamina for a long run. According to a study from the International Society of Sports Medicine men adding one drop of peppermint oil per 2 cups of water daily for 10 days ran nearly 15 minutes longer on the treadmill.

4. IBS sufferers can benefit from the cooling properties of peppermint.  In a study from the University of Adelaide in Australia hypersensitive nerves in the gut that trigger IBS pain can be calmed by peppermint.
Enjoy your peppermint!!!  We you on the other side!

Some Healthy Motivation

New year, new you! How many time have you heard that so far this year?!?

Many of us get gung-ho at the beginning of each year either with fitness, nutrition or both. For some it works, for others the motivation fizzles out around February😬

I think the biggest thing is remembering to meet your body where it’s at, with all of the cravings and weakness. Develop habits one at a time and make a life long change so health doesn’t have to be your resolution each year.

This is a great video showing that the best way to get started is to get started! Make the choice to move each day, put one new healthy thing in your body each day and watch the transformation.

The process can be slow, which sometimes is the cause for becoming disenchanted with the effort. But, remember this, you didn’t get to your level of unhealthy quickly. It took time and effort and habit to get you to where you are and it will take the same things to change. The only difference is the time is being spent moving,stretching, strengthening your body. The effort will move you closer to your goal each day. The habits are positive ones that allow your body to operate at maximum level.

If you want some help getting started let me know. You can also begin your journey at home. Click the link for more information on how to get yourself started, and then let me know you’re ready to begin. Sometimes accountability (and a swift kick in the virtual pants πŸ‘– ) is what is needed to stay on track.πŸ˜‰