How to Get Healthy Without the Hassle


Staying healthy when you are busy can seem like a struggle, but it really doesn’t have to be that way. Taking care of your physical and mental health keeps you in prime shape to achieve your overall wellness goals. Good health can even help you tackle other areas of your life. Use these easy health and fitness tips to keep yourself in shape without adding a lot of stress.


Keep Toxins Out of Your Home


When you are out in public, you may take precautions to protect yourself from pollutants, allergens, and toxins. However, what you may not realize is that there are toxins hiding at home. Home pollutants can be present in fumes from paint, smoke, and even dust. To get these toxins out of your home, start by adding an air purifier to your home. An air purifier may not remove all of the pollutants in your house, but they do make a major difference in the quality of the air you are breathing every day. You can also try adding some houseplants, using low-VOC paints, and committing to better cleaning products.


Make Regular Workouts a Habit


It’s a commonly known fact that you need to work out to stay healthy. What you may not know, however, are the exact effects exercise can have on your body and brain. Aside from shrinking your fat cells and helping your body process energy, staying active can also improve your mood and help boost cognitive function. You may also see improvements in your skin and your ability to fight off illness. You can stay active with basic exercise, like brisk walks or regular bike rides. But if you really want to get in shape, you may want to consider hiring a personal trainer. An experienced trainer or fitness coach can map out a workout plan to get you to your goals faster and provide the push many beginners need to stick to their new exercise plan.


Sustain Your Body with Proper Hydration


Our bodies are made of water, yet many people forget the benefits of staying hydrated. Drinking more water can help you lose more weight and make your workouts more effective. You can also curb a variety of health issues by staying hydrated, including kidney stones. But how much water is enough for you? You can use this hydration calculator to determine what your body needs, but keep in mind that your hydration factors can fluctuate if you are more active or in a different climate. If you’re planning an intense workout or are out on an especially sunny day, you may need more water. Always keep a filled water bottle around, and be sure to drink from it often. Try setting an alarm to help you remember to quench your thirst throughout the day.


Allow Yourself to Recharge and Rest


The habit that has the most influence on your mental and physical health is one that many Americans skip too often: getting enough sleep. Trying to function when you are sleep-deprived is a lot like trying to function when you are intoxicated. Sometimes, the effects can be even worse, as you’ll have a harder time focusing and your emotions tend to be more raw. A lack of sleep can even make it harder to maintain a healthy weight. If you want to get a better night’s sleep without taking a pill, you should set up a habitual sleep schedule, work on creating a relaxing nighttime routine, and avoid electronics before bed.


When you have a busy schedule, it’s too easy to put your health and fitness goals on the back burner. But if you want to succeed in any other area of your life, your health really does need to come first. So, use these simple head-to-toe habits to make yourself a priority again.


article by:

Jennifer McGregor

Photo Credit: Pexels


Why you need Fascial Stretch Therapy!

When you think about the idea of stretching your body, you probably think: back, hamstrings, or IT band. But there are many other body parts that benefit from a good stretch besides those tight muscles. One of the newest methods of targeted stretching focuses on something you may have never even heard of before: FASCIA

Fascia is fibrous connective tissue that wraps and supports muscles, bones, tendons, ligaments, organs, nerves—pretty much everything. Fascia stretching provides you with a feeling of deep relaxation and rejuvenation that no other regular massage could ever do. A technique called fascial stretch therapy was developed at Stretch To Win Institute in Tempe, AZ, by Ann Frederick, the first "flexibility specialist" to work with athletes at the Olympics.

While many regular weekend warriors frequent tough workouts daily and weekly, this technique helps provide recovery while improving overall motion to the body.

It works by moving the joint along with the surrounding tissues to help the fascia and muscles relax at the same time. While lying on a basic massage table fitted with neoprene straps to help stabilize and support on side of the body while working on the other. Clients typically wear gym clothes to move freely and unrestricted.


  1. FST can release chemicals, known as endorphins that act as a natural pain suppressant.
  2. FST can optimize the learning, practice and performance of many types of skilled movements.
  3. FST can promote development of body awareness.
  4. FST can increase balance and symmetry of the body.
  5. FST can reduce the risk of injury, especially sprains and strains.
  6. FST can reduce or eliminate back problems and pain.
  7. FST can reduce muscular soreness
  8. FST can reduce muscular tension.
  9. FST can improve posture & muscle function allowing you to move your body more freely.
  10. Less Muscle Pain allows you to finally enjoy a life of quality
  11. Restoration of normal joint space is Anti-Aging at its best – youthful movement without Pain!

Fascial Stretch Therapy sessions can be from 30-60 minutes depending on what the client needs. When clients stand up they generally report a relaxed feeling and almost like floating. One session is beneficial, but is not enough to reap all the benefits and most clients transition to a maintenance phase, similar to monthly massages

The Fascia can be effected in many ways, overuse, dehydration, stress, injuries and surgeries just to name a few. 

Contact me today to schedule your Fascial Stretch Therapy Session for your aches and pains and to improve your overall motion and mobility. Stretch Sessions are available for all ages because we are all made of fascia!


6 Reasons Why you're not as good as you should be!

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6 Reasons Why you're not as good as you should be!

You’re smart. Right?

You might not be Einstein. Okay, you’re no Steve Jobs, either. But, you’re smart.  Which begs the questions, why aren’t you successful?

Sure, you’re getting by but, let’s be honest, you’re better than that. What gives?

Oh, I get it. You’re biding your time. Earning your stripes and learning the ropes.

Wake up!

Trouble is some of us sit around with a smile on our face and wait for success. Our time will come is what we keep telling ourselves.

No, no it won’t. You have to make your own way and seek it out to create your future.

To do that you have to stop doing these 6 things. They are keeping you from being as successful as you could be.

1. Fearful

You’re afraid. Afraid of trying, starting and of going big and failing hard. It’s okay, that’s natural. You don’t want to look foolish. I get it, but fear and failure are part of the process. You can’t avoid them so you might as well embrace them and start!

2. Entitled

Newsflash, nobody owes you anything! Ever! No one is going to tell you how wonderful you are, or how great you might be, They don’t care. What they’d like is for you to show them how great you are. You have two choices: One – Put in the Work or Two – don’t do the work.

3. Distracted

There’s not enough time in the day. This is true. I run out of time everyday. I try to cram so much in but you, you don’t have enough time because you waste so much of it doing Meaningless tasks; Taking too many breaks and not planning out your workday and priorities. You tell yourself you're busy, hey you are busy but, you’re not productive. Plan Ahead!

4. Negative

Stop raining on everyone’s parade. You’re a naysayer. A critic. A black cloud. Look, you can have a bad day and not take it out on everyone else. Negativity is toxic and contagious. Stop infecting everyone around you. And remember, like attracts like. If you’re negative there’s a good chance that you’re surrounded by negative thoughts and negative people. Think about it.

5. Full of Excuses

I know, It’s not your fault. You’re not the reason you’re not successful. It’s everyone else. Sorry, it doesn’t work that way. If you want to get ahead you have to start taking responsibility for your actions and your life. That means your success and your failure are no one else's fault but your own. So stop the excuses they are for cowards. The only things that matter are results.

6. Lazy

If you aren’t willing to put in the work, you basically don't want it, Plain and simple. Sorry, that's the truth.  Ask yourself, what’s your aversion to hustle? There are not secretes, no quick fixes, no short cuts, no such thing as an overnight success. There’s just people who work hard and those who don’t. Which are you?

It’s okay if you’re cool with waiting and being scared and making excuses. That’s on you. But, know this – if you make that choice you have to stop wondering why you’re not successful. You already know the answer. You’re not working hard enough.

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Ballet Dancer w/Sharp Low Back Pain - study.

Here is a brief recap working with ballet dancer Ciera that presented with low back pain of 3 months.


Ciera is an 18-year-old dancer who specializes in Ballet dance performance. She began experiencing low back pain the end of March 2017 and it continued to progress in pain with all motion during dance movements and general range of motion, as well, as activities of daily living, She rated her pain sharp, constant 8/10.

Ciera underwent consultation with an orthopedic doctor in mid-April who recommended X-Rays and MRI of lumbar spine, all which came back negative for fractures, dislocations, or disc issues. She was diagnosed with Facet Syndrome of the Lumbar Spine, placed in a very rigid brace from mid-thoracic region down to the lumbar spine, more like a hard corset, instructed to wear it for 6 weeks & 20 hours per day and stop all dancing with complete rest. She followed all instructions for the 6 weeks and returned to the Orthopedic doctor where she reported 7/10 pain, constant sharp with basically no change. Orthopedic doctor recommended Lumbar Injections at this time.


Initial examination revealed pain upon palpation to the thoracic and lumbar paraspinal’s, QL’s and multifidus. She also reported pain with palpation to the bilateral glutes, iliopsoas, hamstrings, adductors, and rectus femoris.

Range of motion was only measured in photo’s with active motion. She rated her pain constant sharp 7/10 with or without motion, no change during morning, afternoon, or night.

Utilizing FST SCAN on her thoracic and lumbar areas, I had her go through ballet dance movements that were causing her the greatest pain, which were Arabesque and Cambre’, as seen in the initial photo’s. The SCAN provided a positive response in the tissue with an approximate gain of 10-15 °,  there were Chiropractic restrictions to the Cervical, Thoracic, Lumbar, Sacrum and Pelvis.

Pictures were taken in dancer foot positions of Parallel and Turn-Out for assessment but I have only posted Turn-Out for this study.

Ciera was seen a total of 19 sessions over 40 days, which included various lengths of treatment sessions from 30 minutes to 60 minutes.


My overall focus was to use FST, Chiropractic, a precussor, and home exercises during this study.

It took approximately 7 sessions to see a significant change in her overall range of motion, however, her pain level had decreased to a constant 5/10. It then took another 3-4 sessions to see a decrease in her pain.

I consulted with Chris Frederick due to his dancer background and knowledge of working with dancers when I felt I was not progressing or not seeing a tissue change and was able to find other layers of restrictions as well as improper neuromuscular patterns and muscle engagements. I provided several homework exercises over the course of treatment such as T’s, I’s, Y’s for thoracic spine, shoulder help, Glute/Hip Thrusts with a resistance band.

By the last week (3-4 days of treatment) she had reported her pain levels minimal, tight, 0.5-1/10 intermittently and her dance range of motion was back to her range before back pain started. She also stated she was dancing 100% effort without discomfort.

I was an extremely great honor and learning experience to work with Ciera and utilizing FST and Chiropractic care. I did incorporate 3 sessions of active release therapy on sessions 13, 15, and 17 to the hip flexor/adductor region on the left leg only.  

Any questions in regards to this please post and I will answer so we call can benefit from this. It’s truly amazing how the power of FST can change people’s lives!

Stretch Like a Pro!

Why Most Stretching Does Not Work and May Ultimately Leave You More Prone to Injury

What Is Stretching?

Stretching is defined as, “to lengthen, widen or distend.”  Stretching is used by many athletes and active individuals for the purpose of lengthening muscles in hopes of improving flexibility and preventing injuries.  Stretching is either dynamic (involving motion during the stretch) or static (involving no motion during the stretch).  Dynamic stretching affects athletic flexibility and static stretches affect flexibility at rest.

What Are The Different Types of Stretching?

  • Ballistic Stretching

  • Dynamic Stretching

  • Active Stretching

  • Passive (or Relaxed) Stretching

  • Static Stretching

  • Post-Isometric Relaxation (PIR)

  • Proprioceptive Neuromuscular Facilitation (PNF)

What Are Your Benefits From Stretching?

If you are an athlete or active individual there are many direct and indirect benefits to stretching:

  • Enhanced physical fitness through improved range of motion

  • Enhanced ability to learn and perform skilled movements

  • Increased mental and physical relaxation

  • Enhanced development of body awareness

  • Reduced risk of injury to joints, muscles, and tendons

  • Reduced muscular soreness

  • Reduced muscular tension

  • Increased muscle suppleness (softness) due to stimulation of the production of chemicals which lubricate connective tissues

What Are Your Risks If You Stretch Wrong?

Unfortunately, even those who stretch do not always stretch properly.  Research has proven that athletes who stretch improperly not only loose the benefits of stretching but are also at a significantly higher risk of muscle pulls/strains as compared to athletes who do not stretch at all.  Some of the most common mistakes athletes make when stretching are:

  • Improper warm-up

  • Inadequate rest between workouts

  • Overstretching

  • Performing the wrong exercises

  • Performing exercises in the wrong (or sub-optimal) sequence

How Should You Prepare to Stretch?

Ideal stretching starts with a proper warm-up.  If you are going to skip this step, you mind as well skip stretching all together (a.k.a. research shows you are safer not to stretch, if you skip a warm-up).  A warm-up can be anything that brings your core temperature up, pumps more blood into the muscles and warms up the tissues you will be stretching.  You know you are warmed up when you break a slight sweat…of course the Houston heat will do this at rest (Warm-up:  5-10 min of light swim/walking/cycling, jumping rope, jumping jacks, etc.).  Imagine stretching a piece of plastic wrap.  If you stretch it prior to heating it up, what do you think will happen?  You got it…it will tear.  That is what the fascia in and around your muscles do when you stretch prior to warming up.  Eventually over time, little tears turn into bigger tears called a pulled/strained muscle.  You can prevent this common sports injury by simply warming your muscles up before stretching or training!

How Should You Ideally Stretch?

After a proper warm-up, you should focus your stretching on the major muscle groups that produce the most repetitive motions in during your sport.  Do not waste your time stretching every muscle in your body before every swim, bike and run.  Stretch specific to the sport you are about to engage in.  For minimal results and benefits from your stretching; hold each stretch for 30 seconds and repeat 3-5 times (1.5-2.5 minutes per stretch).  For maximal results and benefits, research shows each static stretch should be held for 5-6 minutes.  Stretching can always be done before and after activity.  I suggest stretching before strength training, interval training, speed work, hill work and competition as well as after these activities.  If you are doing long-slow or short distance training you can save your stretching until after.

How Do You Find the Time To Stretch?

Why do most runners, triathletes, cyclists, golfers and tennis players not stretch before and after training or competition?  You got it…TIME!  You do the math, the average number of stretches you will want to do for your sport is 10.  For minimal results it will take you 20 minutes and for maximal results you are looking at 55 minutes.  Who has the time to stretch?  I know I don’t!

Why Should You Stretch Like-A-Pro?

Ever notice the pros or the athletic trainers who stretch out the pros do not take 20-55 minutes to stretch after warming-up?  Why do you think this is?  They are either not stretching properly or they know how to get better results from their stretching in less time.  We have been showing athletes and active individuals in our clinic for years how to stretch like the pros and attain stellar results in less time.

How Do You Stretch Like-A-Pro?

To stretch like-a-pro you need to get maximal results in minimal time.  The pros cannot skip their warm-up but they can speed-up the results from their stretching.  They do this by using advanced stretching techniques called Proprioceptive Neuromuscular Facilitation (PNF), Post-Isometric Relaxation (PIR) and/or Eccentric Stretching.  By using these techniques (which we don’t have the time to go into in this article) they can get the maximal results and benefits from their stretching in 10 minutes.  That’s right…10 minutes!  Even, I have 10 minutes to stretch before or after my training.