Posture Correction

 
Once I learned how to do posture assessments, people watching became much more interesting! I am constantly looking at the way people walk and trying to assess where they feel pain in their body - and is there a pain causing their postural problem or is their postural problem creating unnecessary pain?

Based on the posture assessments I have done in the last three years, 100 % of my clients have forward head posture so I honestly don't think there are many people escaping the issue. Poor posture may only seem to be an aesthetic issue but these are the health issues that can be caused by having forward head posture:

 
  • Muscle ischemia

  • Pain and fatigue

  • Decreased range of motion of cervical spine

  • Early disc degeneration and osteophyte formation

  • Temporo-mandibular joint pain (TMJ) and inflammation

  • Tension Headache

  • Increase in dorsal kyphosis and decrease in height

  • Decrease in vital capacity and range of motion of shoulder and arm

  • Possible protrusion of...

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Sunshine: A Natural Remedy

Sunshine brings me so much joy! Sunshine on the skin is an essential component of our health and wellness. Regular exposure to sunshine results in denser bones, stronger muscles, richer blood, healthier nerves, and greater endurance. But just like overeating, over sunning causes free-radical damage to the skin. Even though it can have negative effects when misused, I consider it a natural remedy.
 

Here are some interesting facts about sunshine exposure:

  • Vitamin D, which assists in mineralizing the bones and boosting the mood, is formed when the skin is exposed to sunshine.

  • Sunshine increases the amount of iron in your blood. This creates a "magnetic" presence as is evident in the well tanned look.

  • US cancer rates are highest in the northern states with the least amount of sunshine.

  • Rates of breast, prostate, ovarian, and colon cancer are lower in people with more sunshine exposure.

  • Sunshine exposure may reduce breast cancer up to 30-40% and ovarian cancer by...

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What to Expect from my Coaching Programs

Whether I am coaching my clients one-on-one or in a group setting, my approach is the same. My coaching programs are designed with your health, lifestyle, and personal goals leading the way. I am fully committed to your health and your success. Together we will go deep and create a personalized plan to get you started on your journey to more health, fulfillment, and joy now!

My coaching style is a blend of practical, educational, and inspirational. I try to keep things very simple and logical to make sure you don't feel overwhelmed or frustrated with new information. I’ll share resources for expanding your understanding of holistic health and simple practices to put your learning into action. I will guide you with love and support as you make changes to elevate your health and expand your energy.

Here is what you can expect when you work with me:

  • An in-depth assessment to get to know you, your habits, lifestyle and goals on a much deeper level

  • Individualized coaching to...

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What hinders your flexibility?

fitness tips stretching May 04, 2020

The first personal training certification that I took about 18 years ago taught us that the average American spends about 18 hours a day or more in a seated position. Think about it - let's say 8 hours sleeping in the fetal position, 8 hours sitting at a desk - that side sleeper is already at 16 hours and we haven't included any Netflix time, meals, or commutes!

Also, if spinning is your exercise - you are in a seated position with your hips flexed once again. The one opportunity to do something in a standing, upright position and you opted to contribute to your issues instead.

Our lifestyle has several different factors that contribute to whether we are flexible or tight. It is important to know the contributing factors so you can do you best to build a healthier lifestyle. Even diet and dehydration has an effect on your flexibility levels so that may be why you feel tighter some days more than others.

Other factors include: lack of movement, injury, scar tissue, poor workout...

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What is a Wellness Consultation?

The goal of a Wellness Consultation is to help you gain a better understanding of your health priorities and goals. This consultation will help you take stock of what is currently going on in your life and create a 90-day plan to help you reach your goals. Some recommendations will include natural remedies, supplements, and essential oils to help support your journey.

I prefer to be transparent in my business practice so please know I do make a small commission off of the products I sell (if you make a purchase) so I never charge for these sessions.

If you decide not to buy anything, that is okay!! No pressure from me, just guidance and support. I simply know that our time together will be more successful if you have the products to support your journey. I have done a great deal of due diligence to find the best companies and products so you don't end up buying "snake oil"!

 

Step 1: Think Through Health Priorities, Goals, and Natural Solutions

At the beginning of the...

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The Power of an Assessment

From my experience in the fitness industry, I don't feel like enough people take the time to do a full assessment before working with clients. I have both seen this in workplaces and had a lot of feedback that my clients have never had such a thorough assessment before.
 
There is so much information a practitioner can gain through an assessment. We have a variety of things to look at and assess from posture to flexibility, strength to cardiovascular efficiency, body weight and girth measurements, to Ayurvedic constitution.

By skipping the assessment process, most practitioners are simply "winging it". We have to trust the information you have given us to be true and that you haven't left anything out of your history. I often forget to inform a practitioner I am working with of ALL the issues going on in my body so I have to assume my clients forget too. I think we can all get in that excited mindset of starting a new program and just wanting to get to work immediately!...

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Get Your Mindset Right!

Did you know a component of personal training includes mindset training?!
 
There is no way to change your habits if your mind is not fully committed and in the right frame of mind. One feature of my online training app offers habit tracking and coaching built in!

Mindset is more than a popular gym buzz word. It is has been studied in the fields of cognitive and positive psychology since about 1920, and that has provided a scientific foundation to help trainers like me understand how our beliefs influence our behaviors.

People in the wellness world are coming from two different mindsets, promotion or prevention. The promotion focused person may exercise with a focus on the improvements associated with living a healthier lifestyle. The prevention focused mindset might focus on avoiding medical issues and joint replacements. As a trainer, it is important for me to understand my client's mindset because I am able to encourage them in different ways. People with a...

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The Mindful Way: Supporting Your Journey Towards Wellness

Uncategorized Apr 06, 2020
 
The Flexibility Guru now has a Facebook Group! We are heading over to facebook in an attempt to build an online community. I am hopeful this allows me to connect with you in a group environment so we can have healthier, kinder, and more meaningful interactions.
 

I am really excited about this platform and am looking forward to building a bigger community that I can help. Our group is called The Mindful Way. I will be sharing 2-3 posts a day there to help keep you mindful each and every day. We can all forget to take care of ourselves - I don't know why it always falls to the bottom of the to-do list, but it does! So every day of the week I will be bringing you different ways to incorporate wellness into your life.

 

Here is what you can expect:

  • little reminders to be grateful with some helpful journal exercises

  • mini-workouts ranging from 3-15 minutes

  • the stretch of the week to practice daily

  • self massage & foam rolling tips

  • healthy recipes

  • ...

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The Morning Ritual

holistic health nutrition Mar 30, 2020
I truly believe that the secret to success lies in the daily routine. Creating a perfect morning routine will start you off on the right foot each day, properly fuel you, and make you feel accomplished for taking the positive steps and healthy habits you committed to. So, how do you create the perfect morning routine? Since I don’t know you personally or your goals I can’t give you a cookie cutter answer but I can give you a few different options and you can create your own.
 
Initial Wake Up
Unless it is to turn off your alarm, DO NOT touch your phone. You managed to disconnect from email and social media the entire time you were sleeping so an extra thirty minutes without it is okay too! Take a few slow deep breaths in through your nose and out through your mouth. Think about two to three things you feel extremely grateful for, think about a goal you are striving towards, think about someone who inspires you – fill your mind and heart with...
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Total Body Tabata

fitness tips workout idea Mar 23, 2020

A Short & Sweet workout…well maybe not sweet, let’s replace that with sweaty! Make sure you get warmed up for a few minutes before you get started but that is also why the first exercise is high knees because that will finish off your warm up quite nicely.

Tabata training is performed in intervals working as hard as you possibly can for twenty seconds and resting for ten seconds. During your rest period try to take a couple deep breaths in through your nose and out through your mouth to help slow your heart rate down and prepare for the next round. You repeat this eight times to total four minutes. Take a one minute break in between each exercise. Don’t hold back! You should not be able to work as hard/fast on your last round as you do on your first. If you can that means you are not giving each round 100% effort or perhaps you are a super hero.

 

High Knees

Low Impact: March in place with high knees as quickly as you can bringing your knee as close to...

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