It is a scorcher out their folks! The pinikle of summer seeing 26-30degrees most days to have an impact on your internal body temperature.

So, are you feeling peachy? Maybe from the intermittent fasting, you are feeling more mentally alert! Even while you're fasting, water should still be consumed and a focal point.

You know when you eat a good peach with one hand, and the other you have to hold a napkin?? Mmmm…water content is abundant in fruits and veggies

Your total body water fluctuates on a daily basis. From activities of daily living, creating energy, perspiration during activities, urination and breathing; all utilize water and expell water from our bodies throughout the day.

How is your capillary refill? Do you pass the pinch test? Are you reaching for water only when thirsty? https://www.instagram.com/reel/CvKtBt4A0DA/?igshid...

Yes, this is your friendly hydration email:) You’ll feel more “peachy” if you do!😅🍑

The general protocol for water 💧consumption is 0.5oz/pound of bodyweight during a day of non-strenuous activity. Add activity into the mix....12oz/30 min of strenuous activity (ex. Gardening, biking, hiking, rock climbing). 1 cup = 8 ounces, 1 litre = 4.2 cups

So...a little math....140lb individual who completes their typical 45min workout on a Thursday morning with me....0.5oz x 140lb = 70oz/lb + (12oz x 1.5) = 88 oz or 10.75 cups or 2.5L of water!💪🏼😅

190lb individual = 113oz or 14.1 cups or 3.4L throughout the day!💪🏼🤓

**Remember water is a solvent. If you do not take water from a well or use an ionized water filter such as a Kangen, or reverse osmosis system that adds salts/electroltyes, consider adding a tiny tiny pinch of salt.🧂

Just as plants need water or they wilt....so do we!!🌱🌿🌳

May you feel peachy!🍑 And if you come see me or my fellow superhero collegues at Queen Bay Health, check out the farmers market at Nathan Phillips Square on Wednesdays until 3pm!

May you feel peachy, hydrated, alert and light on your feet!💃

One question I regularly receive at this time of year is....what do you have planned for the rest of the summer? Are you headed anywhere for your summer vacation?

For me, home to see family or the cottage in the Ottawa Valley is my response, a mere 5 hour travel time.

There are a few "En Route"'s along the way. Maybe for you the same, or your favourite Webber's Burgers in Muskoka, or a convenient store stop...

Maybe look at them all as a convenient store....a convenient spot to store your vehicle for 3-15+ minute to stretch your body, get the blood moving back to your feet, complete 15 squats with a hip thrust ** the opposite position of sitting** and continue back in the car enjoying the drive. Are you really in THAT much of a hurry to not stop for 3+minutes to feel better when you arrive at your destination?

Maybe you decide to make your travel day a fasting day. More alert, more safe!!!!💪🏼🧐 To get to the people and/or place you want to spend your free time...

Your stomach may gargle at you....but your brain will be more alert!🤓

Intermittent fasting is generally safe and does not result in energy disturbances with favourable changes to your cardiometabolic health (even if you add a little coffee in there **no sugar and minimal craem) :

- improve blood lipid profile

- decrease blood pressure

- decrease oxidative stress

- decrease bloating

- improve insulin reistence

- improve mental resilliance of delayed gratification

- improve metabolism

- decrease glycemic load and hormone whiplash

- improve alertness

Consider using En Route for the stretch and 15 jumping jacks and not the junk.🍔🍟🌮🌭

If you know you have low blood pressure, or are sticking to a nutrition plan, be diligeant, plan ahead - pack a snack of an orange and a handful of almonds and stay hydrated!

Calculate what takes an hour to digest relative to intermittent fasting...eating is the most energy taxing thing you will likely do in a day...if you are driving and digesting, you will be less alert.

Stay "en route" to your goals and then get back en route!

May your energy be diverted to getting you to your destination safe, sound, alert and lighter on your feet!💃

Today the wind blows west in the direction of racing the sun in the sky. May we only move forward...

For the first time, Sergio and I played wallball! Have you ever played? You move in every direction You can even play against yourself, your kids or 10 odd people. Most difficult part....finding a blank outdoor wall!!!😅

To work on personal proprioception, hand dexterity, spinal rotation, external shoulder rotation, reaction time for your body and thought processing! (Or a golfer who needs to work on opposite spinal rotation?🏌️‍♀️)Try on your own by finding 1. A tennis, bouncy ball or lacross ball and 2. A barewall to bounce it off!🎾

1. Sit on the ground crosslegged, or on your knees about 6 feet from the wall.

2. Bounce the ball on the floor to hit the wall and receive the ball after one bounce.

3. Immediately throw the ball back on the wall.

4. Continue with pleasure🤾‍♂️

Maybe your brain is stuck in your office? Try 30 repetitions and see where you end up!

Either way, continue to breathe, get outside and keep moving your caboose

When the wind blows south,

Something different stirs in the air,

It is now the 7th of July.

Pass the half mark,

Where we mark a new half year.

Some define this time period by Q3.

Past June 21, the longest day of the year where the earth starts to tilt its axis a new direction….

A new axis,

A new perspective,

A new sound.

May we be the ones to define the formula of the next 6 months of the year…what it will sound like, taste and how the view looks.

Last week I had the pleasure of seeing Tears for Fears at Busweiser Stage… a crowd favourite was “Everybody Wants to Rule the World”https://youtu.be/aGCdLKXNF3w

May YOU rule world!
May you rule today!
If you live day by day, may you rule the hour that you need confidence this day!

May you rule tomorrow and the next…

The air is clearing…quite literally less smoke! So if you need to get things moving in your body alal try this self fascial massage for your abdomen. https://www.instagram.com/reel/CuVCMMZAfZk/?igshid...

Here we are, July 29th! Half way through the year and Oh!!!! How time has flown by!

Last weekend, I ventured east to visit my father for a delayed Father's Day, in retrial respect it was still our Father's Day because we were together. I called on my Great Aunty Margie in Kelowna to fill the request of their mothers recipe of: current filled butter tarts for the honourable time together back in their hometown of Deep River.

He made up a sign for one of our trails called "Lady Slipper Lane"; we looked down the trail and realized it needed a little TLC before we should fix the sign to be proud of its whereabouts. A few branches and trees were tossed across the path of Lady Slipper Lane. We took 8-12min to move them aside and we would be back another day for the BIG Kahoonah’s from a recent storm!⛈️🌲🌳

All that to say, I hope any projects in your second half the year may be of ease. As you are the eye of the beholder - the beholder of such a project! May branches and hiccups that cross your pass be challenging enough to make you rise to the occasion and gather strength in your pace and confidence of decision making and communication to continue forward on such a trail.

If the road seems foggy...or smokey as is the current outdoor environment...and have trouble breathing or seeing the path try this video for accupressure points on your face to open your 8 sinuses and breathe easier! https://www.instagram.com/reel/CuCbVwFgPV7/?igshid...

May you breathe easy! Ciao!👋🏼🙂

Last week, we went to Budweiser stage for the first outdoor 2023 summer concert to see The Cure! https://youtu.be/mGgMZpGYiy8

We were spoiled with central seats. Straight ahead. No head tilt but to bob along with the music, standing the whole time!💃🏼🕺🏼It was a full house and the energy of the audience before and during the show was palpable. A band that started in their prime 40 years ago and continues to stand tall and rock out!!🤘🏼🥳

Do you wear earplugs? Or stuff yours ears with toilet paper when you forget? If our hearing is effected, or, not optimal due to being at a concert, wind pressure while riding a bike or occupational hazards, our vestibular organs can be affected.

Our vestibular is the inner ear where the cochlear nerve lies. If this nerve becomes enflamed there is a corolation to:

- nausea,

- balance issues

- difficulty concentrating

- vertigo etc.

So, keep your balance, enjoy your summer activities, if you are ou enjoying Busweiser Stage for Foreigner, 50 Cent or Shania Twaine, I hope you have fun and don’t stand too close to the speaker or you might not be walking straight tomorrow!

P.S. how goes the standing on one foot with your eyes closed for 10 seconds?🤘🏼

May you feel nourished from head to toe...

This week, I am proud to say I officially harvested lettuce from the backyard for a salad for dinner. I had planted it, and now it made its way onto the dinner table. I am now a farmer!

I know that the only thing I have nourished my plants with are clean filtered 6.4-7PH water, sunlight, and a good dose of nutrients from the Earth soil. I can name every ingredient. The same cannot be said for the dirty 15. 15 of your typical grocery items that house and hold onto pesticides, chemicals that are hormone dissregulating.

The next time you pick strawberries, wash them in water and a bit of baking soda and voila! You can use this technique on the other dirty 15 and when in doubt try and buy organic.

You deserve the best.

After all, we are what we eat!

Hope you took the time to test all your senses this last week and have practiced standing on one foot + with your eyes closed for 10sec🙈

I was lucky to get away the last few days with my boyfriend to Blue Mountain…and I got to drive his 1959 Ford Fairlane with a 1984 302 Cobra Mustang engine…and she boogies!

Due to its era of creation, the drivers seat is one row with the passenger, with no headrest. The seat is isolated in position. Which begs the question of ergonomics!

1. If you have a headREST, are you RESTing your head on it?

2. If you feel curled into a bucket seat, invest in a lumbar attachment or rolling up a sweater to put in your low back should do the trick!

3. For all your up coming roadtrips, friendly reminder to get out of the car…stand, stretch, walk, squeeze your bum and/or wiggle your toes.

Either way, may you arrive safe and sound feeling limber from the ride!

Can you FEEL the enthusiasm?!!

If you can, would you say you have a 6th, 7th or 8th sense?

The average person...and I believe you to be more than average! Thinks, and are taught, we have 5 senses. But I beg to differ.

1. Hearing/listening - heehee maybe those are two different skills sets 😜

2. Sight - sometimes we see what we want to see 🙈👀😎

3. Taste 🤤

4. Smell - the nose of a sommelier is potent 🍷👃

5. Touch 👈🏽

6. Intuition - our gut knows... and as a parent you are said to have eyes in the back of your head👌🏼🥸

How about our 7th sense? If you close your eyes with your arm out stretched, can you find your nose?

If you can, then you have a 7th sense of proprioception! Understanding where your body is in space without the guide of the other 6 senses. You have a mental grid of the air you participate in.

A predictor of a future ankle sprain and geriatric independence uses a single leg balance test with eyes closed. Can you close your eyes, with no socks or shoes on and balance on one foot for 10 seconds? You get 3 tries!

If not, give me a shout to assist!

In the mean time, start brushing your teeth on one foot for balance (ensure big toe engagement) while holding the counter with one finger.

Test your senses and see where your nose guides you!🙉🙈🙊

Keep monkeying around...

10 good days of rest and I am back! Still healing with a wicked team of practitioners to help me get back to myself (Jumy for Acupuncture and Regan for Osteopath at Queen Bay Health). Healing is a full time job post-whiplash.😅

Growing up, my moms favorite singer was Tiny Turner. It was with great sadness to hear of her passing at the ripe age of 83.

BUT THAT WOMAN COULD DANCE!

I think we all need a "hero".https://youtu.be/Gcm-tOGiva0

That hero can be ourselves.

"We don't need to know the way home" - for we are always home in our own body.

May you find "the best" of you,

Tina once inquired "what does love got to do with it?"

May you take time to be a "private dancer"...pick a song put it on your speakers or ear phones and give yourself permission to dance around and groove!

AND PLEASE....simply drop me a 30 second reply to let me know what artist got you grooving in your own body. MOVE your fascia, the salami casing that you live and breathe in. For after all "it's only love"!

I know my father might choose this track by the Rolling Stones ...https://youtu.be/CKGU-tpN2H8

Yes, that is your homework. Pick one song. Dance! 💃

I hope your day is off to a great start like this killer drum line from the Rolling Stones!(https://youtu.be/flSmiIne-4k.....but may you paint your day in colour from your clothes, to your environment to the personalities you spend time and a little less ....."paint it black" versed by the Rolling Stones!!haha

May the palor of your skin be colourful too!

In recent weeks, it has been a rollercoaster of health related to those I love...

I was debriefing with my fellow good samaritan, Yara, after a young man took a step back and collapsed in my arms on the way to work. He turned grey during his gran mal seizure. Thankfully, he was passed to the ambulance intact. Phewf. But an unhealthy color nonetheless... Yara indicated that she planned to get her First Aid and CPR in the near future...she was completing First Aid just by walking and talking with me with the after shock of the situation.....which begged me to think the average person should know First Aid ideals and CPR....*I am not teaching you CPR, nor does this email constitute medical advice* however I wish you to indirectly know:

- maintaining an airway is vital: situation dependant, lie an individual in the fetal position with head supported or on their back with head cocked back;

- if not breathing administer: 30 compressions over the mid chest with locked out arms (**if you feel comfortable) to the pace and soundtrack of "ah, ah, ah, ah, stayin alive,stayin' alive, ah, ah, ah, ah, stayin alive,stayin' alive" by the Bee Gees (https://youtu.be/fNFzfwLM72c).

First Aid for yourself and others:

- maintaining an airway is vital: walk tall, take an extra sniff at the top of your breath to maximize oxygen intake;

- Do you or a loved one have purple lines under their eyes? Are you sleeping enough to optimize your health? OR are those circles from iron deficiency?

- Can you poke your skin and see an immediate capillary refill? Maybe you are not hydrated enough and lack enough sodium?

- Have you gone outside today? Biked, did pushups, had sex etc? Challenged your nervous system to get stronger?

- AND simply asking yourself or a friend - "how are you?TRUELY. I WANT to know."

All are points of First Aid!💪🏼😊

May we continue to ask ourselves, our partners, friends, and people we consider our COMMUNITY, if we are operating optimally.

Thank you for being part of MY COMMUNITY!

As for me....I am taking this week off to give myself permission to rest and receive treatment from my collegues... Little whiplash...

When I was little, my mom, shared photos of my grandparents in black-and-white, I also saw sitcoms in black-and-white, and I thought life was in black-and-white until colour TV made it otherwise.

What an innocent thought at the age before teens began.

(**Sitting in my living room, one of many collected photographs. *** For you Leaf fans, this photograph was taken in 1967 when the Toronto Maple Leafs drove down Bay Street when they last won the Stanley Cup! It has not become a more COLOURFUL history since… Ha haha Sorry to say…)

There is psychology to colour.

https://www.instagram.com/reel/CrzdBamAG8J/?igshid...

Black is known to be absorbent of all energy around. It is subservient, “suppressive” to all other energies, how about when you wear the colour red? Or break out in a swatch of yellow that exudes creativity/intelligence?

I’ve been lucky enough to find a partner and move in with them for which we have just completed painting all the walls from a beige to a full spectrum of psychological undertaking. We created a dance/music room - painted in a forbidden red. A red that tells your mind to be excitatory. The place where I also teach virtual appointments.

Then a cosmopolitan blue, and a mustard yellow to spawn creativity in our Reading/Creative room.

So what colour are you going to walk out the door with or surround yourself with to make you feel the way you want to feel?

I know a beautiful woman who has a rainbow colour of shoes in her closet. Maybe that’s a good place to start;)

“To know and not to do, is not to know.” - Leo Buscaglia

What knowledge do we have access to that we know we can better ourselves and are not utilizing?

Why not start with what we wear day in and day out...what colour did you wear today? I wore all black with a red scarf.

https://www.instagram.com/reel/CrzdBamAG8J/?igshid...

There is psychology to colour.

You will notice the average server/waiter/waitress is asked to dress in black, to absorb the energy around them to be more subserviant, "void". Do you think you would feel different if you saw yourself wear a banana yellow vs. Black sweater? Yes.

Want to change your mood start with...**after you complete your tapping and lymph activation exercise.....choosing, actively choosing the colour you wear.

Your clothes are always in your immediate environment. If you want to change your head space, change the environment that you take with you from room to room!

Ponder this thought. For knowing and not doing is the same as not knowing.

May this be a call to action!

Thank you to everyone who gave feedback on last weeks newsletter - humming to aid in sleep hygiene and to you who read this email to use the tool to eventually use your own vocal chords as a tool at your will!💪🏼🙂

To combine the last 4 weeks of newsletters....

1. Close your eyes and take a deep breathe, pause and take an extra sniff at the top. Hold for 3-5 seconds.

2. Give yourself permission to make the loudest and any sound that comes out of your body as you release tension/stress/resistance through a hum....ahhhhh......

3. Start tapping at a light frequency to the sternum (centre of chest over the heart) with the your finger tips or in fists;

4. Follow the 6 major points of the lymphatic drainage video: https://www.instagram.com/reel/CqY1CLvAH2F/?igshid... as you continuously tap each spot for 3 breathes with an exhale that hums the vagus nerve into a relaxed state that is more you than when you started at step 1.💃

If you did for 6+ loooooooooooooooong seconds, may you have toned your vagus nerve into:

- promoting mental relaxation and lightness in the body

- improved immune system

- decreased stress and cortisol levels

- improved digestion/nutrient absorbsion

- maybe even a moment of bliss??:)

May you have found more of yourself, and given yourself improved health in the process!:)

Still humming from last week? (Mmmmmm) Or singing praise to the deliciousness of the food in your belly from time spent with family around a table? (Yummmmmm) Practicing yoga? (Ommmm) Breathwork? (Haaaaam), or sexual health? (Ahhhhhhhhh)

If you did for 6+ loooooooooooooooong seconds, may you have toned your vagus nerve into:

- promoting mental relaxation and lightness in the body

- improved immune system

- decreased stress and cortisol levels

- improved digestion/nutrient absorbsion

- maybe even a moment of bliss??:)

Maybe this email found you in time to prep you for your sleep higene habits tonight! Now that you are more relaxed…ahhhh….encourage restfulness or sleep….you can gargle water/mouthwash, or use your toothbrush to tickle the back of your tongue to stimulate the vagal relaxation….or once you are snug-as-bug-in-a-rug:

1. Lie on your back,

2. Place your left hand over your heart and right hand over the lower right quadrant of your abdomen/gut,

3. Without turning your head, look high to the right.

4. Remain here until you spontaneously yawn or swallow;

5. Return to the neutral state with head and eyes straight

6. Repeat on the left side.

All 3 techniques of stimulating swallowing have implications as a reflex reaction to down regulate the cardiovascular system = lowering heart rate and blood pressure. (https://www.ncbi.nlm.nih.gov/books/NBK537171/#:~:text=The%20vagus%20nerve%20has%20branches,these%20nerves%20were%20described%20above. )

Sounds pretty ideal, wouldn’t you say, eh?🇨🇦

Sleep tight!

And if this helped, email me a yes! We can tune an instrument...although you cannot tuna-fish!! (Glad I got to tell this joke twice!!) Hahahaaaaaaaaaaa

However we can tune our bodies!!!

Humming people are happy people, wouldn't you say?😁 Light on their feet? Relaxed?

What is the sound you make when eating something delicious? ""Mmmmm" .....what was the last item you ingested that made you make this sound?

Mine was yesterday!!! A 3-layer almond flour sponge cake with a layer of dark chocolate ganauche and another separated by a raspberry reduction from an Austrian-Hungarian Chocolater - Stubbe!!!!( https://www.stubbechocolates.com/) Mmmmm!!! You all know this is the one item I ask for my half and real birthday each year! Mmmmmm....

How often do you hum? Or hold a note to tune your vocal chords and nervous system?

It is a fantastic practice to stimulate another foundation....your parasympathetic nervous system...through the vagus nerves!

With an opportunity to eat a meal every day (mmmm), practice yoga (ommmm), breathwork (laaaaam), or sexual health (ahhhhhhhhh)......elongate the hummmmmmmmmmmm....aid your nervous system to rest and retune to improve YOURR stress tolerance, try 6 loooooooooooooooong seconds!

Benefits include:

- promotes mental relaxation and lightness in the body
- improved immune system

- decreases stress and cortisol levels

- improves digestion through relaxation

- AND FEELS AHHH-MAZING!! A moment of bliss.

The vagus nerve starts from the brain stem to travel south to inervate your pharynx, larynx and lungs....just noting these glans, the stimulation of the phynyx by hummmmmmmmmmmming ....you are in control of your nervous system. You are in control to shift from fight/flight in your sympathetic nervous system to rest/digest in your parasympathetic nervous system. Ahhhhhhhhhhhh...that feels good!😊

We can tune an instrument...although you cannot tuna-fish!! (I love that joke!) Ha ha haaaaaaaaaaa

However we can tune our bodies!!! and this is a tool at your disposal.

***Humming at the pace of Rimky Korsakov's "Flight of the Bubble Bee" is a bit aggressive...https://youtu.be/aYAJopwEYv8 hold the "ray" just as Julie Andrew's does in the Sound of Music! Looooooong for more than 5.5 seconds and you will reap the benefits!

Continue to hum, run, breathe, skip, frolick, jump, and play this weekend with the ones you love!

No worries if 7:30am Mobility is not in accordance with your schedule! Knowing you opened this email is a step towards being your own health advocate!( AND HAS MADE MY DAY!:D ) I hope you are enjoying these nuggets of information to think about your current and future health for how you want to feel in your body; ultimately knowing....you are in control.

Sometimes after waking from our alarm clocks we remain lathargic…zzz....it ....takes... time.... to... find...ourselves. Not just in the bathroom mirror but bring our brains and bodies online.

To wake up your nervous system and tune your body to help improve mood and neural drive, try this tapping sequence:

https://www.instagram.com/reel/CqY1CLvAH2F/?igshid...

Benefits include:

- promotes mental relaxation and lightness in the body

- improved immune system through lymphatic drainage

- decreases stress and cortisol levels

- improves nerve conduction

- improve spacial awareness/proprioception and balance

- decrease swelling and water retention

- AND FEELS AHHH-MAZING!! A moment of bliss.

The lymphatic system is a circulatory system, involving the lymph nodes, tonsils, thymus and spleen. The lymphatic system assists in monitoring the immune system, transporting fatty acids from the digestive track, and the removal of interstitial fluid and toxins from the body through urine, fecal matter and sweat.

The lymphatic system additionally transports white blood cells from the bones. The lymphatic system does not have an involuntary pump like our digestive and circulatory system, it relies on stimulated movement and vibration through exercise, stretching and massage. "Without adequate movement, cells remain in their own waste products creating an environment that contributes to arthritis, cancer, and other degenerative diseases."http://www.uakb.org/source/2020%20HAZ%C4%B0RAN%20K...

As a child we would run, skip, frolick, jump and play on the trampoline....have you done any one of these movements like a kid in the last week? Another great tool that has become a frequent home health tool in the last few years is a mini-trampoline. It is a great tool to stimulate lymphatic drainage for the population of cancer patients and also bring energy and brain activity to think tank icons...maybe yourself included!

I invite you to continue to build your internal foundation: breathe, take off your sheos and move and take up space! Exercise is medicine! If you are struggling to find your footing try out the tapping exercise above for the next 7 days (It will take 2.5 to complete) and let me know how you feel! It's simple, effective and FREE to you, [FIRST NAME GOES HERE]!!👋🏼🙂 ....a tool is only as good as its use in your life!

Either way, thank you for tuning in to read and taking away a tool to improve your quality of life and make health habit! 💪🏼🙂

Last week I mentioned the foundation of taking up space, starting with spreading your toes once you jump our of your Geisha shoes! Extend your arms and take up space! But what about the foundation of your insides?? Your intestines?!

This past weekend I spent 24 hours over 3 days assisting my love renovating his shop: tiling, grouting, edging, painting, lifting, moving and hauling. The outside of the building has sturdy bones but the inside got a revamp! It got me thinking of our insides...

This week I prescribed the baking soda test to a few patients. A test to determine the pH in your stomach to understand if it is optimal for absorption of protein, nutrients and vitamins such as iron and B vitamins. Otherwise you just have expensive urine!

After the age of 30 we start producing less hydrochloric acid. In addition to the consumption of coffee, alcohol, cheese etc and stress of life....we must take an active roll in preserving the pH level of our stomach otherwise we suffer from fatigue, gas, heartburn, bloating, undigested food, calcium deficiency, bacterial overgrowth, low immunity etc.

Take your insides out of construction and build the interior to thrive! Try out the test yourself! Before ingesting your morning routine of coffee, tea, or breakfast...you can have a little water!....

Step 1: Take 4oz of water and add 1/2tsp of baking soda. YES, IT WILL TASTE OF BAKING SODA WATER!!! But only for a few minutes!

Step 2: Wait....Baking soda and your stomach acid will combine and you should experience burps within 3ish minutes. Frequently.

If not, you likely have low stomach acid.

Not optimal.

Try again for another 3-5 days to ensure the same result!

If you are interested in naturally improving the hydrochloric acid in your stomach, you can have 1/2 to a full lemon in water or 1Tbsp of apple cider vinegar in the morning and /or prior to a meal. You can also speak with your doctor for other interventions...health is wealth, starting from the inside out - it's part of the foundation!

Are you still radically altering your posture?!

It was my half birthday recently, we are worth celebrating and you deserve to take up space!

We often get stuck like a Geisha, starting with crimping our feet into shoes that do not mirror the squareness of their anatomy. We constrain ourselves. We are constrained by the mobility of our toes and feet.

Less foot mobility>less ankle movement> shorter gait> less hamstring flexibility>smaller thoracic spine rotation> less arm swing during your gait…
It all begins with the feet…and the shoes you choose that confine the rest of your body.

You deserve to be free and take up space! Try this video: https://www.instagram.com/reel/Cpp8ui-g2tM/?igshid...

Motion is lotion! So keep moving! Be aware of the shoes you choose and take up space! You are worth it!

Last week, we radically altered your posture, and headspace to feel the identity you want to embody with an extra note of self talk: Acknowledge yourself - say hello (your name) in the mirror! Self-love and self-compassion are revolutionary!

- - - - -

The love of my life and I recently had a cute date night to go see James Cameron’s film Avatar: The Way of Water. There was a particular lesson that I hope continues to reach the masses for its simplicity and a tool we all have access to: breathe.

Own your breathe and own your life!

By elongating your exhalation to longer than 5.5sec you can down regulate your heart rate and nervous system. You are in control instead of being a product of your environment and your adrenals running the show. And the show must go on!

Protocol: Complete 3 breathes. Each inhalation extends to the end range of your lung capacity. Pause. Accompany with a sniff at the top of the breathe, with a slow exhale longer than 5.5 sec. Squeeze your pelvic floor and abs at the bottom. - ou can follow along here: https://www.instagram.com/reel/CpRXpNgASZK/?igshid...

1. You drastically decrease your cortisol levels and objective stress level;

2. Maximal O2 loading into your body by increasing the surface area of the alveolar in the lungs through the sniff;

3. Maximal CO2 offloading from your tissue through elongated exhalation.

4. Oxygen is the most abundant form of medicine we have access to 24/7!

**This technique was used by the Avatar’s to extend their time under water by controlling their internal nervous system….just don’t try this technique underwater! hahaha

Thank you for tuning in to read and taking away a tool to improve your quality of life and make health habit! 💪🏼🙂