It’s Time to Change Your Mind!

The new year has come…2023!…and so has the representation of new experiences, new journeys, new ways of living, of thinking and being. To me life is a precious journey in which to take all the opportunities I can to learn, about myself, the world around me, and the other beings that inhabit this beautiful earth. My goal is to feel as good as I can, mentally, physically and spiritually. That doesn’t mean there won’t be bumps in the road; highs and lows, elation and defeat. We may not have control over everything but maybe we could harness as much of that control to create our most ideal life.

In order to create the life of your dreams it takes an open mind. It takes patience and trust and acceptance of yourself.  It takes overlooking the little ‘inconveniences’ in our lives and generalizing our situations; to be present in your life, in each and every moment, even in those moments that are unpleasant. It’s those ‘not so pleasant moments’ that are the catalyst for change! In other words, it takes gratitude for every little miracle that has lead us to where we are. 

One thing that cannot be overlooked in this process is bravery. You have to be brave to explore what it means to exist in this existence. It means to look at things from a different angle and ask the hard questions: “who am I” and “what’s my purpose here,” to try new things and learn from yourself!

In 2022, I learned a lot about finding the answers to these questions. It doesn’t necessarily mean I found the answers but I do feel that each year I get closer and closer. Maybe what I learned was a deeper understanding of me and living in self-acceptance. Maybe it’s putting it into practice.

Now, all this said, this is a process; a journey.  This is not about perfectionism but rather finding what works for you best. It may take some time to implement but the most important part is to meet yourself where you are.  I talk about this all the time in my Essentrics® classes by telling you to ‘work within your range of motion’.  The same applies to your brain. Change takes time, patience and a knowing that it is never linear. 

As an illustration, change to me is more like an ocean wave. We are up, we are down, we move forward, we move backwards; sometimes the water is on the beach, sometimes it is in the deepest parts of the ocean. As long as you are putting in the work it is important to remember to trust the process. Trust the process… and generalize. Because I can guarantee you that you will feel like you are going backwards before you feel as if you are going forwards. You will feel defeat more than you will feel success. Then life will throw you a curve ball and you will feel as if you have to start all over again. Be sure to know that change is happening if you keep at it!

Let’s look at it this way: if you have ever done a “detox” on your body you will know that you will feel worse before you will feel better. This happens with mental changes. When you first started working out you probably felt tired and sore and like it may not be worth all the effort. But by sticking with it, you (hopefully) feel as if it’s a bit easier. You feel this lightness you didn’t feel in the beginning. By you sticking with it, you trusted the process and now your body knows what to do instinctually, even when you’re not ‘working at it’. This is the same as your mind. It can be very tiring in the beginning but by trusting the process, you begin to change your thoughts instinctually and subconsciously. You may notice that what once made you upset, you brushed off! You are now aware of your thoughts and this is success!

Here are some suggestions to exercise your mind: 

  1. Meditation. My usual go-to is YouTube. You can find any type of guided meditation, music, and or wavelength (Hz).  There are also apps you can use as well such as  CALM, HEADSPACE or NATURE MELODY for those white noise sounds of nature. The purpose is to get your brain out of thinking patterns and the same swirling thoughts. It’s what I like to call “stopping the madness.” lol! Meditation also aids in chemical releases in the body that help to lower the blood pressure and allow more creative thinking!
  2. Journaling.  Here are some journaling suggestions: a) Intentions: (for the day, week, month, or year). These are different than goals in that they do not have a definitive ending. They are rather a work in progress. b) Gratitudes: These can be done in the morning to set your day on a positive note or in the evening to put good thoughts in your mind before slumber.    c) Future Thank You’s: Want something really cool to happen in your life? Try writing some of these. It is the beginning of setting things in motion.
  3. Trying new things. Download the app MEETUP and find a group with similar interests and/or try something new you have always wanted to try! Find a church or spiritual group that speaks to you. Write a book or post your knowledge on Instagram. (Remember that bravery bit??)
  4. Set an alarm.  Maybe you have an alarm to get up and stretch and move or to drink water. Set one to register what you are thinking about in that moment. Are they similar thoughts to the last time the alarm went off? If they are unhelpful or negative, the alarm gets you in the habit of being conscious of these thoughts and to change them (this may involve saying a gratitude or appreciating the present moment at those moments to reset your thinking…) And last, but certainly not least: 
  5. Move your body! Sometimes it takes physical movement to not only move the blood around and to feel better but it can certainly take your focus off your thinking and onto your body awareness. 

I wish every one of you a prosperous, self-loving and awakening kind of a year! See you in Essentrics® class!

Reiki: Healing Your Energy

It seems as though society has come a long way in welcoming alternative healing into mainstream thinking. Yoga, once thought of as a practice only for granola eating ‘hippies,’ is now found on almost every street corner in any given town. Reiki, while still a baby compared to the practice of yoga, is now talked about more openly as a form of healing by way of energy balance.

Below you will find a discription of Reiki by a practitioner and friend of mine, Melody Lynn Jenkins. I met Melody through a friend at The Reiki Center on 5th Avenue here in Columbus, Ohio. I have had many wonderful and enlightening sessions with her. With the theme of sharing other types of healing modalites with you, my tribe, I couldn’t leave out Reiki. While I understand it may not be for everyone, I hope this helps you develop a deeper understanding of it’s purpose in healing. Enjoy! ~Jill

At its core, Reiki is a Japanese technique of alternative heaing and stress management developed by Mikao Usui in the 1920’s.

Everything is energy. Everything has a measurable frequency, a measurable vibration.  By connecting with this universal energy or life force, sometimes refered to as “chi”, a Reiki practitioner can sense when the energy is blocked, overactive or balanced.

Imbalanced energy can affect us emotionally, mentally, physically and spiritually. When energy is balanced, we have a better opportunity to be well.

As energy work can be approached both scientifically and spiritually,  I like to talk to each client about their spiritual system of belief, if they have one. I can then approach the session in a way that best fits the client’s approach to life.

Each Reiki practitioner will have their own gifts and talents available for use during a session. I have had sessions with clients during which the following has happened:

·       Relief from stress & anxiety

·       Release of unwanted emotions such a fear, grief, anger, etc.

·       Deeper spiritual connection

·       Renewed perspective on how to process events & occurrences

·       Help with being an empath

·       Development of intuitive gifts

·       Understanding of past lives

·       Freedom from spirit attachments

Reiki is performed in a dimly lit private room, fully clothed. As you lay on your back on a massage table, pillow under your knees and head for support, the practitioner’s hands gently hover over your body or touch very lightly. Essential oils and soft music may be used during your session as well.

Melody Lynn Jenkins, Reiki Master, is a licensed and ordained Minister with 40 years experience studying world religions, metaphysical science, and the field of complementary medicine. As a Claircognizant, she is a gifted intuitive Seer and Healer. Melody is known as a Völva, which is a female practitioner of Runic Shamanism. She has been studying the Runes for 26 years and is proficient in reading the Runes and Runic Tarot. Melody is also a Certified Moonologer, and focuses on Moon Phase specific aspects of Astrological Readings for manifestation and release.

Melody is the owner of The Witchery, offering online courses in witchcraft and magick. Coursework at The Witchery offers 6 modules of 21 classes each. The Witchery also offers an online retail store at

Melody received her BA in Sociology from The Ohio State University and her MA in Metaphysical Sciences from the University of Sedona & Metaphysics, where she is currently studying for a Doctorate Degree. Melody is an Intuitive Counselor, the  developer of the IlluminAura Restorative Experience and also offers Past Life Regression.

To book a Reiki session with Melody or for any other spritual or intuitive counseling, and/or to sign up for the newsletter which gives information on discounts, classes and workshops, please go to:

Bowenwork: Nervous System Therapy

I first discovered Bowenwork through a friend of mine. I had never heard of it and was curious! The practice is a very thoughtful and relaxing way to “reconnect” the body’s systems so that it can function properly as Kathryn Jul, a certified Bowenwork practitioner explains below. Unlike massage therapy, this technique is done fully clothed, taking turns lying on the back and the front. Multiple sessions may be needed to create change and it is important to convey areas of the body you wish to improve. I have enjoyed my sessions with Kathryn as she is a knowledgable and gentle practitioner and I feel that it is a wonderful compliment to Essentrics. Be sure to book your appointment today! ~Jill

Bowenwork is a gentle Australian bodywork. Small movements made over different body structures can help to relax the autonomic nervous system, reset muscle tone and tension, increase blood and lymphatic flow, and promote healing capacity in the body.

Each move creates an internal response, affecting not only the location of the move, but rippling out to the surrounding structures. Much like dropping pebbles in a pond, these ripples spread all over the body and interact with each other, creating a whole body response.

Being in a state of chronic fight or flight can cause tightness and midline issues such as brain fog, dry eyes and mouth, breathing and chest issues, digestion and elimination issues. When a trauma happens whether it be emotional, mental, or physical, the body goes into fight or flight and draws energy out to the big muscle groups. This is fine for brief periods of time, however current lifestyles tend to breed daily stressors of traffic, money, relationships, politics, healthcare, etc. Being in this extended fight or flight response with energy constantly being drawn out to the big muscle groups of the arms and legs truly depletes the energy our body would normally use for healing and homeostasis.  

Exacerbating this is a more sedentary lifestyle that puts the body in a flexed position frequently. A lot of the muscles through the upper back, neck, low back, and back of the legs get over stretched. The body wants to protect you, so those muscle groups tighten to keep you from over lengthening more. We feel this tightness and think that we need to stretch, which just makes things worse.

Bowenwork can help to reset the resting length of these muscle groups. Additionally, releasing tension through the front of the body helps to improve posture and decrease pain and inflammation in the back, neck and legs. Calming down the nervous system to bring energy back to the midline, bowenwork can help your body to recover from multiple chronic health issues.

Kathryn Jul has been a licensed massage therapist since April of 2009.  She was introduced to Bowenwork during massage school and fell in love with it.  Body Aware Bowenwork originally opened out of Easton, MD, but is now operating out of Columbus, OH.  Catherine is an associate instructor with the American Bowen Academy, she is working on becoming a full instructor in the next year or two.

Kathryn Jul, PBP, LMT

Yoga: It’s for Everybody!

The first guest writer in my Village is not only a yoga instructor but an Essentrics lover and a dear friend of mine. I first met Betsy as a co-teacher at The Yoga Factory where I was fortunate enough to begin sharing Essentrics to my community. I have taken yoga classes before but what I felt made Betsy stand out was the thoughtfulness in which she taught her classes. The experience was truly about helping her students heal and find true change within themselves. Her energy exudes warmth, serenity and sincerity. This energy from an instructor can make all the difference in getting the most out of any bodywork practice. I hope you enjoy her article as much as I do! Jill

Yoga: It’s For EveryBody!

When I tell people that I am a yoga instructor, one of the most common
responses I hear is, “I am Not flexible. I can’t do yoga!” My response is, “What
better reason to start?”
Yoga* is a practice that originated in India and has survived and thrived for
over 5,000 years. As ubiquitous as it is in the West, there is still a lack of
understanding as to who can “do” yoga and what it “really” means/is. There is so
much to Yoga; for those who choose to dive deep into the practice and
philosophy, it is a way of life. For this article, I will focus mainly on the yoga
“asanas”; that is, the physical practice of Yoga.
The yogi and sage, Patanjali, described yoga as “the progressive quieting of
the fluctuations of the mind.” Through the physical practice, one can more easily
separate the true “self” from the thoughts, emotions and expectations that keep
us in a state of worry, clinging and grasping. Just as a rigorous workout helps a
person feel better inside and out, so too, does yoga.
It is believed that the original yoga poses consisted of 12 seated postures.
Now the number and variety of poses has (arguably) reached 84, with a great deal
of variation upon those postures. The styles of yoga vary as well. Two of the most
commonly practiced styles of yoga, very briefly described, are Hatha and Vinyasa.
Hatha yoga focuses on taking time to set up the pose, and then staying within it
for several rounds of breath, listening to the body and tapping into that energy.
Vinyasa yoga is a faster-paced practice, where the poses flow from one to the
other in time with the breath.
If all you know of yoga comes from advertisements and picture-perfect
social media posts, you may think that yoga is only for the young and lithe. Not so,
my good human. Yoga. Is. For Every. Body. Approaching the practice safely, under
the direction of a qualified instructor, with self-compassion and the knowledge
that yoga is never about ego or competition, allows a student to experience yoga
on their own terms, within their abilities that day.
The benefits are many. With practice, yoga brings flexibility, strength, and
helps develop healthy breathing and postural habits. Yoga improves balance, can
lower blood pressure, it’s good for your heart and can be a key component in
positive mental health. Yoga can benefit everyone from the office worker to the
professional athlete. (I have had an OSU football player or two in my classes,
alongside grandmothers. All are welcome!)

Aside from the physical benefits of yoga, did you know that the main
purpose of the yoga asanas is to prepare the body and mind for the practice of
meditation? And, oh, the benefits of mindfulness and mediation…That’s an article
for another day. In the meantime, if you are considering giving yoga a try,
remember that 5,000 years’ worth of yogis may just be on to something.

About the Author:

Betsy McGann, yoga student, became a yoga instructor after rediscovering
the practice at age 39. She was busy and stressed, not taking care of herself. She
timidly walked into a yoga class – and she was hooked. She pursued her yoga
teaching certification shortly thereafter. Since then, Betsy remains both a
dedicated student and teacher, and strives to help others find the yogi within.
Her #1 rule is “Do no harm”. When practiced with mindfulness and honesty,
movement on the mat is never wasted effort. Betsy also discovered Essentrics
within this time, and loves the practice of both forms of movement. She feels the
benefits far beyond each class.
No matter what form of movement you choose, she wishes you well on your
Wellness Journey.

*Full disclaimer: I am one human who practices yoga. There is so much I
still have to learn. The Yoga umbrella is massive and the information could fill
1,000 libraries. I have posted a few links here to give you just the tip of the
informational iceberg.

Happy learning!

It Takes a Village…

When it comes to healing the body I believe the way to do it is through space, and time and education. I feel very privileged to be able to provide a modality, such as Essentrics, that is a full-body expression of healing through movement. In the next several months I wish to provide to you, my readers, an education of movement.  One modality of movement alone can make a significant difference, however, by pairing modalities it could flip the switch to further or faster body healing and recovery.  The ‘village,’ mentioned in the title, is the support system given by many modalities that all play a critical role in the success of nurturing and healing the body. The key is to find the ones that speak to you!

Over the next several months I will be introducing you to my village. I have invited some of my favorite body work practioners to explain the benefits they provide through their modalities. Some of the modalities help to heal the body through physical movement, some energetic movement, while most a combination.  No matter what the source, the outcomes are very similar: to provide a step toward homeostasis, which in turn allows healing.  

According to Wikipedia, movement can be defined as the state of changing something’s position or location.  But movement is not limited to how we move our bodies-active movement-it can be provided as passive movement, which is movement created by a source outside the body.  The body is always striving to find homeostasis and when it cannot, on it’s own, a negative chain reaction can occur in the processes of the body. So, it all comes down to finding modalities that help you to feel good, that increase positive energy, alleviates stress and provides an overall sense of well-being or, in other words, a state of homeostasis. This is what I hope to help you achieve, not just through Essentrics but through a combination of modalities!

Now, I cannot move forward in this series without explaining the amazing benefits of Essentrics! If you already practice Essentrics then I am sure you know how it benefits you personally.  I will quickly highlight one of the most felt benefits of practicing Essentrics, which is done eccentrically: decompression

When something is decompressed, there is a pressure that is released. As we go through our day-to-day life our bodies can begin to collapse upon itself by finding the path of least resistance and settling right into those spots. Over time that compression can put bone onto bone causing arthritis, put knots into muscles restricting healing blood flow, and glue the connective tissues together, making it harder and more painful to move. This in turn can make you feel more stressed out!

The movement used in Essentrics focuses on upward and outward; movement away from midline. By doing this we train the body to ‘stay open’ to allow continuous healing and detoxifying blood to circulate even when you are not practicing. By using your arms and legs as your equipment to create extensions in the body this also strengthens muscles, puts pressure on the bones to strengthen and increase bone density and ‘spaces out’ the connective tissue (fascia) to open communication channels or what I like to call “waking up the nervous system” within the tissues.

I literally could go on and on about the benefits of Essentrics but I strongly encourage you to pop back into my older posts where I go into more depth about the practice’s myriad of benefits. Or contact me and try out a class!

Well, moving on! I am so excited to bring you our first post in “It Takes a Village…” series. It is up to you to find the best modalities to heal your body the way you see fit, however, keep an open mind!  Find a pracitioner in your area and try something you never thought you would try! It can open you up to new healing possibilities! 

Enjoy and please leave comments, questions or even suggestions about future posts below. I would love to hear from you!

In Graditude,

Jill, Your devoted Body Awareness Coach!

A Senior’s Guide to a Higher Quality of Life

Written by guest writer: Jason Lewis (

By taking control of your physical and mental health, you can significantly improve your wellbeing. The principle applies to both young and senior members of society. If you’re one of the latter, there are several ways you can enhance your quality of life, some of which are discussed below.

Regular Exercise

Falls are a major risk that can affect a senior’s quality of life. Regular exercise can help you improve your strength and balance to reduce the risk of falling. Essentrics provides a great form of exercise for seniors who want to improve balance and stability. Several older adult programs are available in Westerville, Ohio, including exercise classes.

To remain motivated during your workout, listen to some of your favorite tunes or podcasts. A good, well-priced pair of headphones or wireless speakers can be a really great investment. Music accompanied exercise elevates mood, increases endurance, and can distract you from pain and fatigue.


Seniors need to involve themselves in rewarding activities that enhance their quality of life. Pursuing a new hobby can restore your sense of purpose and self-confidence. 

Maybe there’s something you’ve always wanted to do but never had the time. Or perhaps you have an old hobby you want to revisit. Hobbies and pastimes can include learning a new instrument, writing, bird watching, crafting, and much more.

Healthy Eating

Maintaining a healthy diet helps reduce the risk of physical health problems. It can also help you improve your energy levels and get a better night’s sleep, thus decreasing your risk of strokes, heart disease, and high blood pressure.

Many seniors need to focus on consuming more fluids, as your sense of thirst lessens as you age. You should also minimize your use of table salt and sugar, instead of Seasoning food with healthy herbs and spices, and choose healthy fats instead of trans or saturated fats.

Stay Connected

It’s vital you keep in touch with loved ones, even if they live far away. If you can’t visit in person, you could stay in touch via Skype or social media. If you’re unsure how social media works or not computer literate, you can enroll in a computer class at Westerville Library.

Joining social groups is another fantastic way of ensuring you remain socially active. There are several clubs and societies seniors can join in and around the Westerville area, including dynamic seniors on the go.

Start a Business

To maintain an active mind and ensure a happy and fulfilled life, more seniors are starting their own businesses. If you’re one of them, first do some research on getting started and how your new company will operate. One idea could be to form an LLC. By doing so, you’ll benefit from limited liability, tax advantages, and less paperwork. If you want to avoid costly lawyer fees, consider filing yourself or using a formation service. Remember to check Ohio regulations on setting up an LLC, as they’re not all the same.

Live Life to the Fullest

Attaining a higher quality of life in your senior years doesn’t have to be complicated. By following certain habits and staying active and socially engaged, you can live your life to the fullest.

Make a conscious effort to obtain a high level of body awareness by listening to Jill Roth at Body Awareness Coach.

Image via Pexels

It’s a NEW YEAR!

Ah, 2021, the year we’ve been waiting for! It’s here, FINALLY! Away with the “horror” of 2020, the year to be remembered for all eternity. I’m so happy!

So, why don’t I feel differently? 

I love a new year.  A time to refresh oneself; a time to be renewed!  A cleansing, if you will, of our past year’s unhappinesses with ourselves and what we did or did not accomplish, all to be washed away by the stroke of midnight on December 31st. But just like the magic that disappears for Cinderella at the stroke of midnight, so too can those goals of weight loss and plans to rise early for Cross-Fit and goals to update that resume or promises to not “yell at the kids”… poof, gone!

I am here to tell you that I am no different. I set my goals just like the rest of you and somehow I begin to settle into old patterns and ways of thinking. So much for a “brand new year”! But what I DID realize in 2020 was the importance of giving myself grace. 

In 2020, the popular theme seemed to be the need for “self care”.  Responsibilities and work-styles changed drastically last year, and so did our stress levels. What I realized is that if I do not take care of myself, everything around me will suffer as well. A lot of pressure, right? Ah, more stress!! 

I also learned that self care is a NECESSITY, not SELFISHNESS! (And don’t let anyone tell you differently-even yourself!) I am a woman of service, therefore it is in my nature to martyr myself; not good for me or anyone else around me!  So, I have learned to say “no”, to take time out for myself, and to do things that nurture my soul, but not out of obligation.  If you’re like me, here are a few suggestions that could help get you on track for this new year:

  • Prioritize your THOUGHTS. With so many responsibilities swirling around us on a daily basis it’s no wonder we get lost in world between anxiety and overwhelm, which does not bode well on our mood!  We can have so many (maybe too many!) embers in the fire that we get lost in “doing” and not just “being”.  Prioritizing your thoughts by writing them down can be the first step. (Plus it gets it out of your head and on paper, solidifying your goals.) Make 3 lists: things to be done NOW, THIS WEEK, and THIS MONTH and see if it shifts your perspective. 
  • When making changes, take BABY STEPS!  This is important because, just like a child, we sometimes need positive reinforcement along the way. Reward yourself on the road to your goal and not just when you achieve the goal.  This makes the end goal less daunting and more fun along the way!
  • Make your goal MENTAL. Every goal begins in the brain, whether it be a physical, spiritual or, yes, a mental goal.  If you have not made the commitment to yourself in your head, your body will not loose those pounds, for example, negative self-talk can take over and stress will overtake you! Time and time again quantum physics has proven that there IS such a thing as mind over matter. So be careful what you think! Which leads us to…
  • Learn to MEDITATE. We are naturally in a continued state of fight or flight. This self protecting mechanism ingrained in us is imperative for survival when encountering a bear or a stranger in a dark alley, but is overworked in our daily life. Meditation gives your brain the well deserved break it needs from everyday stressors that tax your body’s systems. It has also been discovered to decrease stress, improve your immune system, increase self awareness and love and even increase physical healing in the body! 
  • Move your BODY daily! And by movement, I mean exercise! Moving your body is like increasing the capacity of the heart.  The heart can only pump the blood so far around the body. By moving, it allows the blood to push around to all parts of the body (like having a second heart!) Movement also increases fluids in and around the connective tissues and encourages the breaking up of scar tissue, increasing freer movement, which, in the long run allows your energy levels to increase!  Daily movement allows us to think more clearly, lowers your blood pressure and decreases anxiety!  And movement doesn’t have to mean running a mile around the block! There are so many modalities of movement, such as Essentrics®, that gives you a non-impact option of full body movement in every workout while stimulating muscles, connective tissue and your nervous system!

Remember that every minute of every day is a new beginning! Don’t just wait for a new year to make changes. YOU are capable of GREAT THINGS!  Slow it down, meditate, reward yourself and give yourself grace! It’s going to be an AWESOME YEAR!

Jump-start Your Mental Health With Simple Self-Care Ideas!

Guest writer: Brad Krause @

While self-care may be a recent term, it’s a fundamental concept based on the virtue of right and wrong. It’s about treating yourself right by attending to your physical, emotional and mental needs. Since we all have these aspects, everyone needs to embrace self-care — it’s not reserved for people struggling with mental disorders. The practice involves doing healthy things for yourself.

Why Is Self-Care Important?

Self-care improves various aspects of your life which are all vital in your overall health. By doing good things for yourself, you affirm your self-worth and build your self-esteem. Regular self-care also enhances your self-awareness. It helps you to direct your life to what you enjoy, and avoid things that drain your positive energy. When you love yourself, you’ll figure out new interests and shun your dislikes easily.

Self-care also triggers self-improvement. You create time to connect with different people, develop healthy relationships, and heal your body. It brings about a positive effect on your mindset and enables you to take better care of your loved ones.

Let’s look at some self-care ideas you might want to try.


Besides boosting physical health, Psycom explains physical activities are beneficial to your mental well-being. Working out improves cardiovascular health and burns extra calories. Additionally, it releases endorphins known to boost the mood in the brain. Consequently, it reduces stress, helps to manage depression, and suppresses stress hormones like cortisol. Exercise is also an excellent tool for releasing anger and frustration. If your routine could use some tweaking, consider signing up for Body Awareness Coaching with Essentrics. This dynamic strengthening and stretching program targets all the muscles, joints, and bones in your body to help you gain a better understanding of it and to achieve better balance.

Healthy Eating

Nutrition is a cornerstone of health for a reason, the right foods fuel our body and supply the vitamins and nutrients we need to keep us healthy. It’s easy to fall into poor eating habits because of stress, but this can be a slippery slope. Studies have also shown a connection between depression and eating too many processed foods. To help you stay on track, look to meal plans or meal delivery services. You can also find an abundance of healthy recipes online that will give your mental health and your waistline a boost. In addition to eating healthy, taking a supplement can also improve your health. For a brain boost, try nootropic supplements, which can help you stay sharp, focused, and calm. 

Limiting Financial Stress

Many of us are stressed by the state of our finances. If you’re having trouble paying your bills, make saving money a part of your self-care routine. Your first steps should be establishing a monthly budget and looking for areas where you can save. For example, instead of spending hundreds on your cable bill, look at streaming options like Netflix or Hulu. You can also plan your meals ahead of time each week so you spend less eating out (and eat healthier). For homeowners, refinancing can help you save on your monthly mortgage payments. There are fees involved, so make sure to discuss refinancing with a qualified lender.  

Saying “No”

You can’t reject every obligation and request, but it’s vital to say “no” when appropriate. Just as KCParent explains, it’s crucial to avoid overcommitting yourself in order to prevent issues like stress and depression. Overcommitment can also contribute to health problems, including migraines, ulcers, and low immunity. Many people pile obligations on family and friends, and while staying engaged is good, overdoing it is not.

Similarly, many people overstretch themselves at work to maximize their income. But did you know that too much work can cause heart stress and premature death? Ensure you make time just for yourself. For instance, spend time listening to music, meditating, reading, and just relaxing. 

Getting Enough Sleep

We often deprive ourselves of enough quality sleep because we associate slumber with being unproductive. However, inadequate sleep hurts our waking lives immensely.

A few benefits of a quality snooze include:

  • Stress reduction
  • Better mood
  • Sharper memory
  • Healthier skin
  • Weight management

It’s essential to have uninterrupted sleep for about 7 to 8 hours every day. Ensure your bedroom is comfortable and your mattress provides the right spinal support. If your environment isn’t conducive to sleep, adjust it accordingly. For instance, if outside sounds are sneaking in, consider adding a white noise machine to drown them out. If light is peeking through your windows, install blackout curtains. Better sleep can mean better mental health, so take whatever measures are needed.

Self-care is all about quality of life. It revolves around better overall well-being, more strength, and being satisfied with the events around you. It’s a daily routine involving simple things such as relaxing, sleeping, working out, and more. Embracing a healthy regimen is the key to a happy life.

For optimal health in every aspect — mental, emotional, physical, and spiritual — consider Body Awareness Coaching with Essentrics. Sign up for a group class or personal training today!

Fascia: The Critical Link, Part II

Welcome back!  To review, I discussed in Part I how fascia is our connective tissue, a very intricate and integrative system throughout the entire body. In this post we will discuss the composition of fascia on a deeper level, no pun intended!, it’s form and function and how it can be used for or against us.

There is a reason why we call fascia ‘connective tissue’.  It is because it, literally, connects everything and is connected to every system in the body, as we discussed in Part I. According to David Lesondak’s book “Fascia: What it is and Why it Matters,” he states that fascia is “a substance that surrounds and penetrates every muscle, coats every bone, covers every organ, and envelops every nerve.”  This is a very interesting statement since, going back to the cross-section of an orange theory from “Fascia, Part I”, fascia or connective tissue not only keeps everything together, but keeps everything separated as well.

Up until recently, fascia was not studied and researched in depth.  It has been, in the past, in fact, overlooked by most scientists. It was thought to be just a “coating” to the other important tissues such as bones, muscles, joints, and organs and was often thrown out during dissections.  What we have learned, however, is that is just as important, or more important, as these other parts of the body because of its form and function.

Let’s begin with Form: 

What comprises fascia?

  1. Collagen. Fascia is largely made up of several types of non-water-soluble collagen, the most abundant protein in the body, that, when laced together, becomes one of the strongest substances on earth.  Which makes sense why our bodies are heavily comprised of this!
  2. Elastin. This substance adds resiliency to the tissues and allows it to stretch up to 230 percent the original length and still return to its origial shape! Be careful…elastin can deminish with age (if you’re not moving!) and too much exposure to the sun.
  3. Interstitial Fluids or otherwise know as water. This substances makes up 70% of the fluids in connective tissue, allowing it freedom of movement in the body.  This is why keeping a water bottle near you throughout the day is very important!

Fascia, in essence, is what gives our bodies their shape or form. It allows the body to hold itself

‘Spiral Line’ chain of fascia            Photo courtesy of “Fascia: What it is and why it matters” by David Lesondak

and move into certain positions and then return back to it’s original form. As we stated in part I, it is formed in and around every cell, organ, muscle, bone, joint and so on. In fact, fascia, like muscles, can be thought of in terms of chains. From the deep to the superficial fascia, it is all connected in chains, one piece leading to another, connecting the entire body as one. Science has identified many specific chains in the body that all have particular functions. The photo to the left gives an example of one identified connective tissue chain. One ‘kink in the chain,’ so to speak, can determine how the surrounding tissues will function.

And then there is Function:

  1. Recoil. There are many functions to our fascial system. The main function of fascial tissues is to allow movement within our bodies and in turn be able to return to our original shape. Healthy fascia has ‘recoil’. This recoil is what allows the body to stretch and strengthen and move without the fear of changing the form of our body, as if we were clay in the hands of a child.  Many times there are disruptions in the fascial tissues that can interrupt this recoil function such as injury, misuse or underuse, which we will discuss shortly.
  2. Our ‘Other’ Brain. Fascia also has a very important function that we are still learning about to this day. I am talking about it’s connection to the nervous system. In fact, the majority of your nerves are embedded into the fascia. This is why it is so painful when you tear or cut a tendon or ligament, for example. But this is also how the body communicates to the brain and another reason we have body awareness and proprioception, or joint position sense. (Test of proprioception: Close your eyes and try to touch your nose.  The nerves in your connective tissues at work!)
  3. Emotional regulation. Have you ever experience a trauma to have it released physically with myofascial release, acupuncture, massage, or chiropractic treatment?  Or have you ever had manipulation to the tissues in the body and end up in tears for ‘no reason at all’? This is your nerves in the facial system and it’s connection to the brain at work! This is what are called SERs or somatoemotional releases.  It is believed that past traumas can be stored in your tissues as a sort of memory, only able to be released physically!

But when it comes to maintaining the form and function of our fascia, there are several things that could have an impact it’s health. Here are some examples:

  1. Injuries or Sugery:  These can be a cut, tear or even a simple bump or bruise that you never remember.  These microtears can create limitations from densly packed CT called scar tissue. Cuts from surgery or tears from injury*, for example, can be very painful and heal very slowly as they are full of nerves and have a very limited blood supply. It is important to make sure you receive the necessary treatment and take the necessary time to allow healing. For those of you who are active, this may require much patience on your part. You never want to push through any sort of CT injury or begin movement before the body is ready. This being said, however, it is important to gently move what you can around the injured area to avoid ‘gluing’ of the surrounding tissues, which can impede a timely return to preferred activites. When surgery is performed it is to fix a damaged area of the body. This does not come without side effects. When we have surgery on a smooth muscle such as an organ, or a skeletal muscle, what fills in the area that was damaged or cut is not more muscle cells necessarily but rather connective tissues, which are as not as pliable as muscles, therefore creating limited movement in those areas.  (*Remember: injuries can be from repetitive movements as well.)
  2. Not taking in enough fluids: Dehydration is not good for any of our systems to function properly, especially our connective tissues, which communicate with the brain about the body constantly!  Make sure you drink enough water (soda, sports drinks and coffee do not count!) Here is a simple formula: Drink 1/2 -1oz of water per pound you weigh.
  3. Not Enough MOVEMENT:  One of the largest issues we have with our connective tissues is the amount of full body movements we do NOT perform. And when I say FULL BODY movements I mean from the top of your head to the tips of your toes and everywhere in between!  When we do not move all of our tissues on a regular basis the body starts to, well, glue together. This can pull on the fascial and muscle chains causing imbalances the body, leading to compression of joints and pain/injuries.  When our tissues begin gluing, it becomes harder to move, leaving us with daily fatigue just moving through life! Not only that, our nervous system begins to ‘turn-off’ the areas that we are no longer using!  The solution? MOVE YOUR BODY, ALL OF IT, DAILY!                                                                                                                                                                                                                                                           I hope this post has given you a little more insight into the world of fascia; it’s form and function.  There are still so many things we do not understand about fascia. The more we study it, the more we learn about it’s importance in the body. But there is one thing we know for certain: balanced movement is what the body craves to maintain the fascial system’s peak performance. I can help you. Will you join me?

Reference: “Fascia: What it is and why it matters.” Written by: David Lesondak

Fascia: The Critical Link, Part I

What is webbed, wet, silvery in color and stronger than steel? No, it is not some hybrid super hero! It is, rather, something very intregal to form and function for all human beings.  It is fascia, or more commonly referred to as, connective tissue.

Fascia has become a buzz word creeping into descriptions of modern fitness classes and news articles, but what is it exactly? According to the David Lesondak, an allied health member in the Department of Family and Community Medicine at the University of Pittsburgh Medical Center (UPMC),  in his book,  “Fascia: What is it and why it Matters” it is “both a tissue and a system…know as connective tissue, fascial web, fascial net, fascial system, silver skin…” There are many different layers and connections of our fascia that are defined by location in the body or what it surrounds.

To put it in simpler terms: fascia is a connection of fibrous tissues bound together to support, and essentially “fill-in” around every part of our internal structures, including each and every cell. Imagine a spider web glistening with morning dew.  Under the eye of a microscope this is fascia, with the exception that the webs are constantly moving and shifting depending on movement in the body.

Another great example to explain fascial tissue takes us into nature once more; the cross-section of an orange. Let’s begin with the outside area of the orange.  What do you see? Perhaps many layers and compartments separated into sections?rawpixel-597446-unsplash (1)

Observing the outermost layer we find a white rind, durable enough to protect the fragile fruit that lies beneath. This is what we consider the superficial layer of our connective tissue or what is known as the superficial fascia.  This layer surrounds our outermost, larger structures, lies beneath our skin and is intertwined with fatty tissues. It is the thickest and most durable layer for good reason.

Next, we have the layer of the orange that comes off the thick superficial layer and separates the fruit into large, triangular sections.  This layer is known as the deeper epimysial layer. In the body these tissues surround each of our 640 muscles and what is often referred to as the “silver skin,” which may be seen when dissecting an animal.

Finally, take your orange and pull it apart until you come across the tiny, juice filled sacks.  This layer is the innermost layer known as the endomysium which surrounds each and every cell of the body.IMG_2480

What the orange cannot demonstrate for us, however, is how much further our connective tissues integrate.  Under electron microscopes, these fibers can be seen inside of cells, intertwined into every living part of us, suspending and supporting every living thing in our body.

To again explain the importance of these tissues imagine for a moment that our bodies were not supported by our connective tissues. This does not conjure up beautiful images by any means as our entire body would be displaced and we would look like a rather nasty, deflated blob of tissues, bones and organs, splayed onto the ground! Our fascia is important because it gives us our suspension, our shocks and literally that spring in our step!

In my classes, on a larger scale, I continually stress that we are not just “bits and pieces” but rather “chains” that run off one another and interconnect to function seamlessly.  In fact, these “chains” can be explained as “lines” in the body.

  • Superficial Back Line This group of tissues attaches at the plantar fascia under the bottom of the foot, and runs behind the heel, up the back of the legs, intertwines into the back and ribs to the base of the scull, up around the head and attaches to the front of the skull.
  • Superficial Front line  This line runs from the tips of the toes bilaterally to the jaw.
  • Lateral line This line governs side to side movement as well as mobility and stability.
  • Spiral Line.  This connective tissue chain helps us stay upright when we twist. 

Pretty impressive, huh? The placement of these tissues in the body should tell you how important it is to keep the tissues freed up. If one part of us is not functioning properly or “locked down” we can create problems in other areas of the body as well (which we will delve deeper into in an upcoming post.)

Join me for Fascia: Part II where I will delve a little deeper into the composition of fascia and how it can help (or hurt) us.

Information and photos courtesy of “Fascia: What it is and why it matters” by David Lesondak