That Pec Stretch:

Stretch the pecs AND a thin but powerful muscle that may be holding you back. Anatomy of these three muscles help you visualize and make your stretch more successful. Educate your exercise with “That Pec Stretch.”

Kitchen Examples of Fascia:

Fascia looks like an orange peel. It looks like a 3-D web. It also feels like firm wire mesh and melting chocolate. How can all of this this be true? This video will help you visualize connective tissue. Fascia is complex, strong, pliable and ridged. It changes state. It holds organs in place. Fascia holds water. Fascia snakes through our muscles and bones. Learn just a snippet of the amazing purpose of fascia.

Ease Your Breathing How-To:

Our breath keeps us alive, (as do so many other things) and yet we often take it for granted. Worry? Taken a tumble recently? Had a cold or flu? This manual release exercise may be able to ease your breathing.

Vegan Peanut Butter Cup Recipe:

​Oh yes you can! No dairy butter, whey protein or chocolate chunks.

I have been making these for years, and everyone asks for measurements. Finally, you have them. Go wild with it! Your chocolate cravings can be satisfied. These use coconut oil and vegan butter. You may choose to use all coconut oil, OR if you prefer the dairy, just mix regular butter and coconut oil together. Vegan peanut butter cups are very easy. Just stir, pour and freeze. They can be made raw if you have a food thermometer to make sure the chocolate sauce does not exceed approximately 110 degrees F. ​

Ingredients.

Chocolate sauce: 1/2 c cocoa powder. 1 scoop paleo-friendly protein powder. 3 Tbl honey. 1 1/2 Tbl erythritol (may be substituted for more honey, white/brown sugar or 1/8 tsp pure stevia.) 1/2 tsp vanilla. 1/2 c coconut oil. 5 Tbl vegan butter.

Peanut Filling: 1/3 c peanut butter (may be substituted for almond or cashew butter). 1/4 tsp vanilla. 1 Tbl honey. 1 1/2 tsp erythritol. 1 Tbl almond, coconut or oat milk.

See video for instructions.

Rotator Cuff Video:

We depend heavily on good shoulder movement, and when it gets cranky....well, we may suffer. Shoulder issues press hard everywhere you turn. Try these at-home exercises to keep that shoulder rolling. Learn what muscles are in the rotator cuff.

Also be aware of these muscluar-emotional memories:

infraspinatus= self-expression, identity (as in a slap on the shoulder with, “well done son.” or “you’ll do better next time…”)

subscapularis= especially on the left side, is a heart protector. Remembers deep emotions, grief and hurt.

Hamstring Video/Charley Horse:

You already know how to stretch your hamstrings. But, have you been taught the most effective way to calm a charley horse? Or have you been shown what your hamstrings actually look like, how they move, and how to use a lacrosse ball on them… all in one video? You have now.

Gallbladder and Oddi Video:

If you've ever had unexplainable upper-right abdominal pain, or pain referring to the back.... look to the sphincter of oddi. The what? 

Yes, this little pea-sized valve is worth its weight in gold. But, it functions closely with the gallbladder and pancreas. Our gallbladder takes on the initial stress during the day.

Does this sound familiar?

10 minutes late to work, “Where are my car keys?!!!”

Seeing your 4-year old step out into the street, “Sam, wait!”

“Boo!… Gotcha!” (FROZEN SILENCE)

The gallbladder and it's respective sphincter, oddi, are tiny and powerful. However, they need to be working together to bring your bile into play and your stress levels “under control.” Watch here as I walk you through a flush of the gallbladder. Take your time with feeling for the fundus and oddi. Once you are experienced, you’ll be able to apply this exercise in a few short minutes.

Headache Help Video:

Headaches are a real problem. Believe me, I get you; I had them every day for 10 years following a dance injury. Here are a few things to know and a few areas to press and hold which may help alleviate your tension. Feel free to pick and choose the pressure points that work best for you. Listen to your body.

The neck is a very vulnerable place, holding emotions of possible trauma, whiplash and communication barriers. Because our fears and greatest desires are voiced through the throat, neck tension may give away hints to these wishes as well. For example, the jaw is “clenched in anger.” Our chin juts out with authority. The head shrinks back in intimidation and indecision. Words get “stuck in our throat.”

Be patient with yourself. It may take several seconds and some slight movement for an area to release. Let your jaw relax. Inhale. Exhale. Remember: you are the only one like you and someone needs your voice to come through clearly and confidently.

De-stress your Stomach Video:

What do you do when your stomach is flipping out? Here is a video I created just for you. This will walk you through the anatomy and simple 3-min exercise of aiding your stomach in digestion and de-stressing.

The Cornoavirus may have shut us in, but our virtual high fives are just as strong! Continue learning about your body and what you may do for self care while at home. I look forward to our video lessons. See you as soon as possible. Be well!