Are you experiencing stiffness, aches or limited mobility from repetitive stress, poor posture aging or inactivity?
Join us and experience some relief!
We use the support of a chair while going through basic movements to improve balance, relieve restrictions, increase strength and flexibility, support injury rehab, and help retain or regain lost movement.
Starting Monday September 14th at 930am @ Body & Sol
Pain is experienced differently for everyone, therefore, managing it is personal.
It’s a delicate balance - not too much, yet just enough.
When you arrive at the point where no pain no gain it simply too much and not really working …you still have options.
I utilize various therapeutic approaches to treat chronic pain associated with restricting conditions, such as: degenerative disc disease, sciatica, carpal tunnel, plantar fasciitis, migraines, fibromyalgia, bursitis, Multiple Sclerosis, Parkinson’s, scoliosis, whiplash, tendonitis, and more.
The specific approach taken will be adapted to work within your comfort level.
I have experience with supporting clients through the various stages of health, illness and aging including menopause, and during periods of treatment with chemo and radiation. My youngest clients have been age 9 with cerebral palsy to my eldest of 105. No one approach is the same.
My practices has expanded to include additional offerings to further support my clients -health coaching, yoga-inspired movement, mindfulness, and healthy lifestyle programs. I work to help you manage and relieve pain, recover from injury, recondition impaired muscle function, and regain your overall quality of health.
When you skip self-care and take care of everything and everyone else first… eventually it catches up with you.
You feel it in your mood and your energy. Your ability to rest and enjoy your favorite activities has become compromised. You realize, you are your own worst enemy.
Take care of you. Its not selfish, It is essential to you and those who depend on you.
It’s ok to cancel a commitment, not answer a call or just say no.
It is also ok to change your mind, want to be alone, take a day off and not tell anyone and simply do nothing.
You can chose to take a walk, meditate, read a book, feel the warmth of the sun, gaze at the moon and stars, admire the beauty of nature, place your hand over your heart and feel it beat, close your eyes and appreciate your your ability to breathe.
Ever wonder why somedays you feel very stiff and achy yet can’t recall having done anything physically to cause it? Then experience those days that all seems to feel pretty good. You may have more control over managing this than you think.
Let’s talk about inflammation.
What support can I offer you?
I am a Nationally Board Certified Health & Wellness Coach- I have studied 100s of different dietary theories, practical lifestyle management techniques, and innovative coaching methods. I recognize and appreciate, one size does not fit all when it comes to making healthy choices. I practice a “whole person” approach to healthy habits by embracing your current preferences and guiding you through change for alternatives.
I am a Nationally Board Certified Licensed Massage Therapist - I am familiar with the aging body and the chronic pain associated with it, I understand the limitations this causes in physical activity.
I am a Trauma Informed Yoga Teacher -I don’t teach headstands or other intense yoga poses, I teach moving mindfully and create mobility where stiff achiness generally resides.
I am a Wellness Consultant -I am aware of the impact that too much or not enough of certain things cause imbalance in our bodies and ultimately our health.
I have been a successful participant with losing and managing weight-loss -I have personally experienced the Mind over Matter struggles with changing habits.
I am familiar with depression, anxiety and their associated mood and health effects -I understand that everyone is unique and requires a different type of support.
I am familiar with Diabetes, Dementia, Alzheimer’s and Eldercare -I am intimately aware of the challenges life brings at times, and am able to provide approaches to managing self care.
I am a wife, mom, stepmom, gramme, daughter, caregiver, friend, introvert, excellent listener with the ability to ask thoughtful questions and provide empathy, feedback and make connections between choices, habits and identifying the impacts on one’s health.
I am on this journey as are each of you…life with it twists, turns and …. well all the things.
Did you know that Beliefs are stronger than Willpower? Take a moment and consider what you believe about yourself.
Do you believe in a growth or fixed mindset? The implications may explain a lot- especially when looking to change a habit. Learning is necessary to change a habit.
Growth Mindset = Possibility!
-Believes in Development Over Time
-Readily Embraces Challenges
-Has a High Regard for Practice
-Views Obstacles as Only Temporary
-Is Inspired by Others
-Willingly Accepts Feedback
Fixed Mindset = Stuck!
-Believes in Innate Intelligence / Talent
-Resists Challenges
-Disregards the Need For Practice
-Views Obstacles as Permanent
-Views Others Success as a Threat
-Struggles to Accept Feedback
When you start taking care of yourself, you feel better, you see yourself better, you become healthier.
Choose to LIVE better, Not to simply EXIST.
As we age, the more personal responsibility we are able to take; the greater the results.
Do you know why you make the choices you do? How READY are you to change? Could the key to sustainable change start with you spending time observing and learning about yourself and your preferences? Taking time to really gain an understanding of how you got to where you are today, then moving toward a clearer picture of where you’d like to be.
What are you drawn to?
Nothing accelerates aging, inside or out, more than chronic stress, prolonged inactivity, and consistently poor food choices. Your health is essentially a relationship you have with yourself—one that benefits from attention, kindness, and practical care. Like any important relationship, it can improve with guidance and encouragement, which is why individual coaching and group wellness programs offer valuable advice, support, and accountability.
health is a relationship you have with yourself,
Every relationship could use support at some point.
….small, intentional pauses help reset the nervous system, reduce stress and prevent burnout. When practiced consistently, these “micro-moments” of mindfulness add up, creating a lifestyle that feels supportive rather than draining.
I am grateful to have been a contributor to this article published in Buffalo Magazine
Mindfulness is a process of coaching yourself to focus and gently redirect your thoughts. You can use it to increase awareness of yourself and your surroundings, noticing sensations, emotions, and mental patterns with greater clarity. People also use the practice to cultivate other beneficial habits and feelings, such as a more positive mood and outlook, improved self-discipline, healthier sleep patterns, and even increased tolerance for pain. Mindfulness can help you better "know yourself," offering insight into your needs and reactions. This self-knowledge can serve as a practical starting point for making other thoughtful, positive changes in your life.
Is it time to Tune In? Your body is sending you numerous messages through pain, stomach discomfort/digestive issues, skin irritations/rashes, muscle restriction, joint stiffness, chronic sinus issues, sleeplessness etc.
Decide to feel better today—Make Healthy a Habit, One Choice at a Time. Every decision you make—what you eat, how you move, how you rest—builds the life you want. Let’s turn your good intentions into consistent habits that feel possible, sustainable, and rewarding. 6 Week Basic Training -Healthy Habits is a powerful investment you can make in yourself -NOW.
Why
Better energy and focus: Small changes stack into big improvements in daily performance and mood.
Long-term resilience: Healthy choices reduce the risk of chronic disease and keep you active for the life you want.
Greater confidence: Taking control of your health teaches you how to set and meet meaningful goals.
What
Practical guidance: Clear, step-by-step strategies that fit real lives—no fads, no guilt.
Personalized plans: Tailored nutrition, movement, and sleep recommendations based on your goals and preferences.
Ongoing support: Coaching, progress tracking, and tools that keep you motivated and accountable.
Sustainable results: We emphasize habits you can maintain, not extreme changes you can’t.
How
Assess: We identify what’s working and what’s getting in the way.
Plan: We create a realistic, enjoyable roadmap—food, activity, and routine tweaks that match your schedule.
Act: Small daily behaviors replace big, fleeting efforts. You get measurable wins quickly.
Maintain: We refine the plan so healthy choices become your default, not a struggle.
What you’ll gain
More energy and mental clarity
Improved sleep and recovery
Consistent weight management without strict dieting
Less stress and better mood regulation
A practical routine that fits your life
6 Week Basic Training Healthy Healthy is a powerful investment you can make NOW. Get the tools, guidance, and support to make those choices easy and lasting. Decide to feel better—Make Healthy a Habit, One Choice at a Time
Are you listening?
The body is designed through functional movement and chemistry to work synergistically. When there is an imbalance -anywhere is the system… your body will let you know. Sometimes its necessary to take a Pause … Tune in… Listen… Adjust.
If you consider the body needs essential nutrients; and you are consuming lots of empty calories… your body is still starving for those nutrients.
There is also the opportunity for leptin resistance. If your finger touches a hot stove, you want your fingertip and brain to recognize that it is hot, immediately causing you to pull your finger away. With Leptin Resistance, it is like your fingertip is stuck on that stove and burning the skin off; you just keep overeating because your body is resistant to Leptin, the hormone that tells you to stop eating because you are full.
Gherlin is the hormone released to tell our bodies we are hungry and need fuel/nutrients. When you start to eat, your fat cells release Leptin, which then tells your brain our nutrient levels have been met; and we should stop eating.
What is leptin resistance?
When you start taking care of yourself, you feel better, you see yourself better, you become healthier.
Choose to LIVE better, Not to simply EXIST
As we age, the more personal responsibility we are able to take; the greater the results.
Do you know why you make the choices you do? How ready are you to change? Lasting change often starts with watching and learning about yourself—your habits and preferences. Spend time understanding how you got here and what you want next. In this quiet season, look beneath your routines. Try something different. When was the last time you checked what’s actually working for you?
There is always an opportunity for growth -
Staying healthy and maintaining your mobility and weight is remarkably similar to the changing seasons, as both require careful and regular adjustments to adapt to new conditions.
An effective way to create lasting and meaningful change is to focus on the good habits you already possess and gradually build upon them. Changes driven by emotions such as fear, guilt, or a strong desire to fix perceived flaws can often lead to a persistent cycle of negativity. In this cycle, frequent attempts can ultimately result in failure and constant reminders of what isn't working, diminishing motivation and confidence over time.
Start with 3 simple questions for Sustainable Change
What do you want to continue doing- because its working?
What do you want to start doing- because it will add value?
What do you want to stop doing- because it is not adding value?
Focus and build on the positives, leave the negatives behind.
Incorporating healthy changes into our daily lives requires a balanced and thoughtful approach. When we rush to implement these changes, we may overlook the importance of gradual adjustment, which can lead to dissatisfaction and loss of motivation.
It's essential to recognize that forming new habits takes time. If we force ourselves to adapt too quickly, we risk feeling overwhelmed, which can result in abandoning our efforts. On the other hand, allowing for a more gradual integration of healthy practices enables us to internalize these changes and adapt to them in a way that feels manageable.
Setting realistic goals and pacing ourselves as we navigate these transitions can help ensure that the healthy choices we make become ingrained in our daily routines. Whether it's changing our diet, increasing physical activity, or enhancing our mental well-being, each step should be intentional and well-timed.
By focusing on gradual progress, we position ourselves for long-term success. We create the necessary space to adjust, learn, and develop habits that will support our health and well-being over time. Ultimately, this measured approach is key to achieving a sustainable and fulfilling lifestyle.
A series of small steps will take you where you want to go; each of them provide the balance and support to take the next step.
Yoga combines meditation, mindfulness, and breathing techniques to boost mental health. Practicing yoga regularly can enhance clarity, calmness, body awareness, and focus while reducing stress and relaxing the mind.
Getting Flexible
Low Impact Workout
Learning how to move through hard things
Strengthening and conditioning muscles
Staying in the present moment
Digestive health
Connecting to your body’s needs
Learning how to use the power of your breath
Reducing stress
"We are what we repeatedly do"
-Aristotle
Habits play a crucial role in our daily lives, often operating beneath our conscious awareness. While many habits contribute positively to our well-being, there are those that can lead to long-term negative consequences. The challenge lies in recognizing unhealthy habits and understanding that simply stopping one does not equate to progress; it requires replacing it with a healthier alternative.
Identifying triggers is an essential step in this process. These triggers can vary widely—some may stem from physical dependence, while others could relate to stress relief or social situations. For instance, individuals attempting to quit smoking may find themselves drawn to cigarettes in times of stress or social gatherings. Similarly, someone aiming to cut back on sugar might crave sweets during moments of fatigue or emotional distress.
To successfully navigate the transition away from unhealthy habits, it is vital to incorporate new, healthier choices. This could involve strategies like:
Mindfulness Practices: Engaging in mindfulness can help increase awareness of cravings and the situations that invoke them. This awareness can provide an opportunity to introduce healthier alternatives.
Finding Substitutes: For those trying to reduce sugar intake, exploring naturally sweet fruits or healthy snacks can satisfy cravings without the downsides of refined sugar.
Building a Support System: Surrounding oneself with supportive individuals can also facilitate change. Sharing goals with friends or family can create a network for accountability and encouragement.
Setting Goals: Clear, achievable goals for incorporating new habits—such as drinking more water or committing to regular exercise—can provide a road map for change.
Ultimately, transitioning away from unhealthy habits is not merely about ceasing a behavior but about fostering a lifestyle that supports health and well-being. By understanding the nuances of triggers and implementing lasting, positive changes, individuals can embark on a successful journey toward better habits.
No, you don’t need to be flexible to enjoy yoga. Many think flexibility is essential for yoga, but that's not true. Yoga is for everyone, no matter how flexible you are ..or are not. With regular practice, you’ll likely notice less restriction in your movement over time.
Yoga can also help with aches and pains from daily activities, especially from sitting too long. Common issues like tight hips, lower back pain, and rounded shoulders can improve with yoga practice.
Additionally, yoga helps improve posture and body alignment. By focusing on breathing, balance, and movement, you’ll become more aware of your body and can make adjustments for better alignment.
In short, yoga benefits physical and mental well-being, and anyone can enjoy it, regardless of flexibility.
Staying healthy and maintaining your weight is remarkably similar to the changing seasons, as both require careful and regular adjustments to adapt to new conditions.
An effective way to create lasting and meaningful change is to focus on the good habits you already possess and gradually build upon them. Changes driven by emotions such as fear, guilt, or a strong desire to fix perceived flaws can often lead to a persistent cycle of negativity. In this cycle, frequent attempts can ultimately result in failure and constant reminders of what isn't working, diminishing motivation and confidence over time.
Focus and build on the positives, leave the negatives behind.
How we age is a choice; with gratitude or misery.
Have Gratitude! Express empathy, embrace humility and laugh frequently -they’re all contagious and fountains of youth!
Chose to Move! A body in motion, stays in motion -take a walk, try yoga, simply move - a gym is not needed!
Nourish Yourself! You are what you eat -eat your veggies, drink your water!
Stay Connected! Get out there… you’ve got good stuff to share!
