How many wellness blogs can one woman have??

Apparently two. And then a third about cars, but let's not confuse things.

Most of my blogging is now taking place at http://the50pointenergyplan.blogspot.com/.

I wrote a plan called The 50 Point Energy Plan and it is the antidote to the pathological stress we have going on in our culture. In order to stay healthy, we must learn how to manage our energy better.

I believe with all that I have that we need to manage cortisol the stress hormone. And we don't "manage stress". I hate that term. That makes it seem legit. And then we hear the word stress which is horrible. Energy management: finding out who you (yes, you personally) need to manage your energy to stop chronic energy depletion that then leads to pathology.

As a physical therapist, my mission has always been to keep you healthy. But I want to be helping you  earlier in the chain. Let's cut out the middle man of therapy, which is the illness. I never ever want to meet you in a rehab gym when you are 75 assisting you in stacking cups seated in a wheelchair. I want to keep you so healthy that at 75 you are playing golf, traveling the globe, or whatever your passion is.

That's why I became a PT. That's why I opened a wellness spa. And that's why I am lecturing and speaking about The 50 Point Energy Plan.

Message me, call me, text me, send me a message in a bottle to learn more.

Sara Daly, PT, CLT, MT
saradaly77@gmail.com
802-349-8620

Bottom Dead Center

At the Shelburne Museum in Vermont, there is an exhibit of a double paddlewheel boat that cruised on Lake Champlain for years before it was brought to the museum to delight visitors. I took my children for a day of art and culture a few weeks ago, and we were on the ship learning about how the paddlewheels made the boat move. There was a small interactive display where you spun a "paddlewheel" and watched how the force of the piston made it rotate. But, there was a catch. It was possible for the piston that created the energy to get stuck in a position where no internal force of the engine could get it to move. Almost like if an elbow got hyperextended and "caught" The crew would use a large wooden pole to push the piston out of this "locked" position and the wheel started moving again.

This term is called Bottom Dead Center.

I grabbed my cell phone and typed a note to myself. Perfect wellness idea, this bottom dead center.

We have all been there just as that boat has been hundreds of times. Energy available, nothing broken, but not able to move. A place where you are "stuck" without any idea as to why.
This is Bottom Dead Center.

How do we get out of this predicament? Just as the ship did, we need a crew. We need a plan.
We need a simple tool. We need to realize we are stuck, and use our crew and tools to help us.
Call a friend for a walk. Make the doctors appointment you have been putting off. Put your running shoes in your car.

Just as the beautiful boat had problems with Bottom Dead Center, so will we. But it will only last a few minutes until we get this boat headed in the right direction.

28,000 breaths per day

The average breaths per minute is 28,000. I had a faulty number from a resource. I said the number outloud today and knew it wasn't right.

So, of the 28,000 breaths you take tomorrow, make a bunch of them nice deep cleansing ones. 

Breathe 100,000 times today.

We breathe in and out over 100,000 times a day. That's a lot of work, a lot of oxygenation, a lot of waste expelled. How many breaths are we aware of in a day? Maybe 50 if we try hard? The deep inhale as we get ready to talk on the phone, the exhale as we are deep in thought, the tighter chest breath as we exercise.

I challenge you to think about your breath today. Feel your bodies breath in different positions. Take a deep cleansing breath every hour to get oxygen deep into your lower lung. Breathe thru your nose and out your mouth 5 times.

Breathing and feeling the rise and fall of your body is one way to reduce stress, improve your health, benefits your cells, your posture, and your brain.

What we can learn from the Peloton

Tour de France has started and we will get the chance to watch the stages for the next weeks. Even though I don't even own a bike, I happen to love to watch the drama of the race, the teams, the strategy. And I love to watch the countryside whiz by from the perspective of back of the motorcycle and the helicopters.

I was in Paris in 1994 and saw the last stage of the Tour as the peloton and the yellow shirt swirled around the Champs-Elysees. It was thrilling and magical and cemented a love of this race.

Riders bike together (the peloton) like a flock of birds flying in formation. They are able to reduce their drag, and I have read that in a well formed peloton, the riders in the middle are saving 40% of their energy.

Tonight during Stage 2, I started to think about how wellness and the peloton are connected and what we can learn from a bike team.

1. Have a team of people helping you to achieve your goal. 
2. At times, rest. Save your energy and let others do the work.
3. Stay focused. Be aware of things that may cause you imbalance. 
4. Be prepared. Raise your hand if you need something. 
5. Know the course and attack it. 
6. Be ready to make your move, and communicate that plan with your team.

Motivation Vs Inspiration

I have been thinking about motivation and inspiration. What are they and how do they relate to me meeting my goals. I decided to really look at the words so I know what I am talking about. Let's review them, shall we?

 mo·ti·va·tion  

/ˌmōtəˈvāSHən/

Noun The reason or reasons one has for acting or behaving in a particular way. The general desire or willingness of someone to do something.

Synonyms motive - incentive - stimulus - impulse Alrighy.....so its the "reason". I need to run so that I can fit into my jeans.  I need to exercise so that I am not grouchy. Makes sense to the logical mind.  However, I can know all these these is a good reason, but that doesn't get me outside to run every morning at 5am. So let's look at....

in·spi·ra·tion  

/ˌinspəˈrāSHən/

Noun The process of being mentally stimulated to do or feel something, esp. to do something creative: "flashes of inspiration". The quality of having been so stimulated, esp. when evident in something: "a moment of inspiration in an otherwise dull display".

Synonyms afflatus - inhalation Ah-ha, so inspiration is mental. I must feel it in my heart, not only my brain. Motivation is the balance of inspiration. So I can be highly motivated to complete a goal, but without the process of being mentally stimulated I may not stick with it. Find a way to be motivated and inspired. When we develop spa fitness programs, we are looking at both words as a way to connect and achieve your goals. Be motivated. Be inspired. That to me is Pure Health and Wellness

Golf Wellness

I have been thinking about the upcoming golf season, and pondering, and then mulling it over......the weather is stuck in a winter weather pattern in Vermont so all I can do is think about it. For those of you who don't know me, my husband is a PGA Golf Professional. So our life revolves around the weather.

I have been writing a draft of an educational program regarding golf injuries and prevention.
Of course,  it's the prevention I am really focused on. I would like to see more golfers aware of possible golf injuries, and then give them easy tips on prevention.

What would I tell a golfer to do pre-season to prevent injury?

1. Stretch. 
2. Muscle balancing
3. Visualization
4. Swing Correction
5. Equipment Evaluation
6. Goal Setting

To review these with some specifics:

1. Stretch is vague, I know. Every person has different muscles groups with issues, but here are the major ones: hips (particularly lead leg), back, and shoulders.
2. Muscle balancing means having muscle testing done to determine if you are weaker Left to Right, Front to Back. For example, your abdominals/core vs your back muscles, your right forearm vs your left. The goal is to create a balanced muscle machine of all parts working equally. 
3. Visualization is a powerful tool that top athletes use over and over again. Recreational athletes can use this as well to enhance their game, and reduce the chance of injuries. Methodical conditioning of the mind will enhance performance and minimize risk.
4. Swing correction will assist a golfer in reducing stress on the body by creating a more effective and efficient swing. A golf pro needs to look at your swing from different angles and give you tips to perform better. Tiger Woods, Bill Haas and Keegan Bradley all have their swing corrected on a regular basis. You should too.
5. Equipment is a part of your golf wellness as incorrect club lengths, poorly weighted clubs, or clubs your Dad gave you may be contributing to pain on the course. You don't need the newest set of irons, but you should be looking to see if they fit you. I also endorse re-gripping your clubs at regular intervals for a few reasons. 1) They allow you better hand posture, leading to better body posture, and 2) The club gets into the hands of a professional who can look for any breakage or wear and tear of the club.
6. Goal setting is so crucial to having a good golf season. What do you want to get out of your game? A better handicap? More fun? Less pain? More rounds walked? These goals help me and golf pros figure out what program you need to get you the results you want.

Avoid injury this season by thinking about these 6 ideas. Want more in depth info and hands on help? Contact me and we will set you up with a great program to get you back into the swing of things.

The Gift of Wellness

This term is used a lot in the spa/wellness world, and I wanted to take time to explore it. We often hear, "Give the Gift of Wellness". It almost sounds trite, as we all would love to give someone perfect health.

Wellness is a Gift.
I think there are a few angles to look at, the first being that wellness is a gift. To be free of pain, free of disease and debility is a gift. True wealth is health, said someone, and they were right. If you are feeling good, consider it a gift and cherish the time that your body works.

I rarely get headaches, and when I do, my first thought it always, "Why don't I appreciate the fact that yesterday my head didn't't hurt? How do I remember to be thankful for all the times it doesn't ache?"

Everyday you are given moments to truly be grateful for the amazing ways your body is working for you. Your kidneys are flushing, your eyes are focusing, your heart is beating. Be grateful.

Gift Someone Wellness.
To give a gift of wellness is not simply buying someone a spa card. That is the easy part. The core of gifting wellness to someone is the giver saying, "You are worth it. You are special. I want you to think of you and no one else for a moment". It is very powerful to "give" someone permission to take care of themselves. The ones who need it most are the ones who never take the time to let someone else help them. The woman who is constantly helping others needs to be told it is okay to have some time for herself. As they say on the airplane: Put the oxygen mask on yourself first before you assist anyone else, including children. I use this example frequently to remind clients that if you allow yourself to run into the ground, you will be helping no one. It is not selfish to take care of yourself, it is empowering.

I try to share with my clients these two messages.

1. Be grateful for the gift of wellness inside your body at all times. 
2. Empower yourself or someone you love to give them permission to take care of them.

Give yourself and those you love the gift of wellness. 

Tip # 6

Start Fresh.

January 1 is not the only day you get to leave the past behind and focus on your goals. This is done every single day of the year. Maybe today is the day that you decide to make changes to your wellness, whether it be spiritual, financial, emotional, or physical.

It is okay to start over. Whatever has been an obstacle in your path can be removed if you look at it with fresh eyes and clear vision.

If you have been trying to lose weight with no results, start fresh today by refining your plan and goals.

If you are struggling with a work issue, put the past behind you and act like today is the first day at your new job.

If you are having problems with your spouse, act as if you are taking them out for your first date tonight. Put the energy and focus into being your best self.

Bring new energy and focus to what you desire.

It's okay to start fresh, even and especially on January 25th.

Tip # 5

Rest and Recover

You cannot achieve your best work and your goals if you do not take time to rest and recover. The best athletes in the world train using this model, and the best business leaders, educators, and professionals use rest and recovery to be in the elite category of their passions.

Resting means getting off the proverbial treadmill for a moment. Find a quiet place to turn your phone off, shut the laptop down, and just think. Your brain will enter an alpha brain state after 20 minutes that will allow you to access new ideas, inspiration, and clarity. The best ideas happen in the shower, the comfortable couch, the massage table.

Take some time this week to plan and set aside time to rest. When you come in for your next spa treatment,  mention that you are using the time to rest and recover. We will use our intent to create a warm, nurturing environment to give you space and honor your rest.

Tip # 4

Know your Biorhythm.

Your biorhythm is your internal body clock. It is the 24 hour schedule for how your body operates. Some of you have no problems rising at 4:30 am to workout and get ready for the day ahead. For others (like me), the thought of a 4:30am run makes me nauseous.

The early bird may get a worm, but there are trillions of worms out there for you.  You can get "the worm" any time within the 24 hour cycle.  Do not force your body to conform to a rhythm that is not yours. You may be able to get up early to exercise a few times, but it will not be sustainable because that is not how your body operates.

Take a minute to write down your favorite times to do things, as if the entire day was yours without commitments like work and children.

For example, my clock wants me to rise when the sun does. Obviously this changes with the seasons, but that works for me. I do not force myself to do otherwise. If I can choose a time to exercise, it is late morning to early afternoon. I prefer to write and reflect from 9-11pm.

If I am working on these goals, it makes sense to work them into my biorhythm. I am not going to schedule a run at 4:30 am. Ever. But I will schedule to work out at 11 am and be highly successful.

Knowing your body clock will help you stay well. It gives you a framework for success. Working on wellness goals within your biorhythm makes sense to you, and that's who you need to think about.

Tip # 3

Simplify.

Focusing on total body wellness can seem daunting. There are so many aspects to wellness that is it easy to get overwhelmed and feel discouraged. My definition of wellness includes physical, mental, spiritual, financial, relationship, and positivity. Your definition may include different factors. We need to know how and where to start on these wellness goals.
My trick is to simplify.

Simplify means: to make something simple.

a. To reduce in complexity or extent. b. To reduce to fundamental parts. c. To make easier to understand.

Examples of how you can simplify your wellness goals.

Lose 50 pounds this year.

 Now simplify this goal: Lose the first 3 pounds this month. 

The simplification is in the volume of the goal.

 As you earn a small victory, it will propel you forward.

 Conversely, if you run out of steam and fail, it will set you back even further.

Have less pain in my body.

A great goal, but difficult to know where to start.

 A consult with a doctor is appropriate, but here are some suggestions based on muscular pain.

Rate your pain . For example, if your low back aches every morning, give it a number . Let's call it a 6/10, 10 being the worse pain ever. Now, simplify your goal to: Reduce pain to a 3/10 or better. 

Now you can focus your actions to get to that 3/10, and employ strategies such as massage, proper hydration, stretching, physical therapy, gym membership, aqua training, etc. 

The simplification of this goal is making it measureable. As I stated in a previous post, we cannot change what we cannot measure.

Look younger.

We know for a fact that this is a goal for many and it can feel like fighting an uphill battle. To simplify a large goal as this one, the trick is to focus on what you feel like makes you look older and working on it. Is it hair color, wrinkles around the eyes (crows feet), or a dull lackluster skin tone? An esthetician can give you great feedback, and Laurie at our spa is excellent at giving you a small focused goal and action plan. It may be as simple as exfoliating twice a week with a great product. Simplified, this goal can state: Exfoliate twice a week with Multivitamin Thermafoliant. 

Totally manageable and will make you look younger.

I am interested in hearing what your wellness goals are and would love you to comment below. If you would like me to use your example in the next post with my suggestions to simplify, I would love to work on that with you.

Until then, keep it simple.

Tip #2

Track.

If you want to succeed at a wellness goal, you need to track.
You cannot improve what you do not measure.
I have tracked many different wellness goals, and it works.

Tracking in its basic form means writing down what you do in relation to what your goal is.
I use a journal for tracking, but you can use a smart phone too.

          Want to lose weight?     Track what you eat.

          Want to save money?     Track what you spend.

          Want to feel connected to your spouse?
                                        Track the positive qualities you see in this person daily.

          Want to think more positively?     Track 3 positive statements about yourself every day.

          Want to spend more time at the spa,  track it!

I ask some of my massage clients to track how they feel before and after a massage.
If they track that their pain and function is a 8/10 prior (10 being the worst), and a 4/10 after, that shows progress.

Next, I would like them to track how long they felt 4/10. Was it for 3 days, two weeks? This gives me information to help direct you to what you need for maximum function, pain relief and progress. It also allows my client the ability to see that massage is worth their time, money and planning.

You can track skin care goals, foot care goals, hair health, anything you want to change.

I am currently working on a wellness tracker that you can use and start your progress towards whatever you desire. Let me know if you are interested in receiving information on the Upstream Wellness Tracker by leaving a comment below.

Tip # 1

Listen to your body. 

This is a real area for improvement for most people. Are you taking stock of how your muscles feel? Are you having pain somewhere that is chronic? Are you using any tools or strategies to fix this as quickly as possible?

If you were driving your car and you heard a whump, whump, whump every time you turned left, you wouldn't decide just not to turn left. You would call and get a mechanic to see it as soon as possible. So, if your low back says whump, whump, whump when you get out of the bed in the morning, why don't you listen? Your body is giving you a clue and asking you for help. 

As a massage therapist and owner of a day spa, I believe in getting a massage as soon as these issues crop up. If you feel like it is a muscular issue, there is no better treatment than a targeted massage with a  therapist who know their way around a muscle. Amazing results can happen after one treatment. 

My mother in law shoveled too much snow on Friday. She is a very fit 65 year old, but a lot of snow is a lot of snow and we live in Vermont. She called same day to ask if I could look at it. Nope, too busy to get her in my schedule, but got her in with Sarah Kuhl, my dynamic massage therapist at the spa. 

Last night during a game of New Years Eve Yahtzee, she remember to tell me how after that one treatment, 50 minutes of targeted massage with a kinesiotape application to her low back, her pain completely left. It had gone away so quickly she had to remember to tell me about it. My daughter won the game by the way, she rolled two Yahtzees. 

Here's a perfect example of someone who listened to their bodies, called the right resource, found time to get in, and trusted the process. 

Get Upstream Wellness

     My passion as a wellness provider took a sharp turn in 2006 when I realized what wellness was for me.  In the 6 years since, I have been honing my concept, talking to friends, clients, co-workers about what wellness means. In a recent conversation with a hospital administrator about my definition he said, " your vision of wellness sounds like you want people to be upstream of sickness". Yes! He nailed it for me. I want you to stand Upstream. Out of the way of negative health issues, upstream where wellness lives.

      I had been a physical therapist at that time for 12 years and was working fast and furious to "fix people". My goals were to diagnosis, treat and educate after a pathology had occurred in a patient. For example, you have a rotator cuff tear, have surgery, then I assist you to gain strength, range of motion and function. Another example: you have a myocardial infarction, then we rehab for months or years to gain what we can back. It's a noble profession, a needed resource, and a way to care for other people. I loved what I did, but I felt like I was waiting for something negative to happen to you before I could step in to help.

                                          Now press the rewind button really fast.

What if whatever made that rotator cuff tear happen in the first place never happened?  What if the factors that precipitated the heart attack never were factors? Who better to help you in preventing injury and damage than a physical therapist who keeps learning how the injury and damage happened?

Now this scenario does not work for everyone. I understand that. Accidents happen, injuries occur, negative health issues are not always evident before they happen. But even changing a slight percentage, even 5%, would be welcomed.

What I do know after 20 years of studying pathology is this: our bodies give us clues. We can ignore them and keep using our back the wrong way until a disc gives out, or we can listen to them and implement corrective strategies quickly.

My goal as a wellness provider is to keep you pain free, functional, and enjoying the same hobbies and passions at 80 years old that you did at 40.

So how can I help you get to this place?

Starting this January 1, 2013, I will dedicate this space to showing you secrets to wellness.