Saturday, May 14, 2016

Healing In Motion, PLLC Therapy & Wellness Center: On A Roll...

Healing In Motion, PLLC Therapy & Wellness Center: On A Roll...:      You know scrolling through social media I often see links and ideas regarding foam rolling. I own a foam roller (or two, or three) and ...

Wednesday, May 11, 2016

On A Roll...

     You know scrolling through social media I often see links and ideas regarding foam rolling. I own a foam roller (or two, or three) and rarely do I ever roll on them! Why is that you might ask? Well, I admit to being lazy for one. For another, rolling is a lot of effort for a temporary gain. 
     
     So what's the point of having a foam roller if not to roll on it? I use it more like a fulcrum, by which I can leverage gravity for a myofascial stretch. Utilizing this method I have been able to bring about change without a lot of physical work. And let's face it when we hurt we don't want to be like a dog chasing their tail in the living room floor.  This method also effects more than one area at a time vs. "rolling" one area at a time. The foam roller I am using in the picture below is an OPTP Pro Roller Standard Density Foam Roller. It has the density or firmness of a foam yoga block. There is a much softer option, the  OPTP Pro Roller Soft. The soft one is soft enough to squeeze but does not "bottom out" when in use. 


                                      Doesn't this look peaceful?

     In the picture above, I am releasing tension in my neck and shoulders, pecs and low back. This is not the only thing I do with my foam roller but it where I start. I will be adding variations to this in future blog posts. Personally, I love the firm foam roller for addressing tension in the upper body and the softer foam roller for the lower body. But then everyone has their own preferences!

     Don't roll away! Release away tension and pain the easy way!

Until, next time...



Monday, September 21, 2015

Gazpacho



How would this pair with some sangria?? thoughts for a warm summer day. Just a thought.-Lisa




Chilled Gazpacho has ancient roots. It is thought to be brought over to Spain by the Moors or Romans. It can be either rustic and chunky or smooth and elegant. There are several variations adding avocado, corn, or even crab meat. Great served on a hot summer day. -Keith



Chilled Gazpacho Soup


Serves 6-8

1 large tomato, peeled and seeded

½ medium red onion

½ cucumber, peeled and seeded

½ green pepper, seeded

1 large stalk of celery

2 tsp. parsley, minced

2 tsp. chives, finely chopped

1 garlic clove, minced

4 cups V-8 juice (or tomato juice)

¼ cup red wine vinegar

2 tbs. olive oil (extra virgin)

1 tbs. lemon juice

1 tsp. granulated sugar

1 tsp. salt

¼ tsp. white pepper

¼ tsp. Tabasco sauce

1 tbs. Worcestershire sauce

1) Quarter inch dice all vegetables and set aside.

2) Combine the rest of the ingredients mixing well.

3) Fold vegetables in with liquid mixture and refrigerate until cold.

4) Serve as is or garnish with any of these, chopped hard boiled egg,

finely chopped green onions, avocado, bacon bits, blue lump crab meat, cut corn or 

croutons.

Monday, July 13, 2015

It's simple, in't it?

12 steps to AA, but the first step is admitting you have a problem? I have never been apart of this community. Yet, through media most of us know the first step. Of all the steps which are the most difficult? I ask this question in a framework for looking at how we take care of ourselves. Everyday I hear people make affirmations of something they acknowledge needs to change; I need to lose weight, save money, make time for (fill in the blank), you name it. They might even look into ways of resolving the issue, purchase healthier food, only buy when on sale. But real change come with commitment and setting goals for change.  Having help and being held accountable helps ensure the goals are met. Finding value in such relationships for some are difficult to justify.


When adding a professional that can hold you accountable to the mix you might find your goals are more attainable. Just your desire for help and asking that person, even if it means pay for their services, helps solidify your goals and desires. The person you enlist should be knowledgeable, accessible, accountable and non judgmental. Speaking for myself as someone that has helped people reach their goals and someone that has paid someone to help me reach my goals, the other person's pure enthusiasm catapults you to a whole new way of thinking and realizing your goals. It is not because they are getting paid it is because they are doing something they are passionate about. Passion is contagious.


In signed on to get some help with my diet. Not so much that I was wanting to start a “diet” but to look at what and how I was eating. I was certain I did not “over eat”, I barely have time to eat! So I signed up for a few sessions with a nutritionist/personal trainer, Brian Young. He made me really take a look at what I was eating and what I was not eating. It certainly confirmed I did not have an overeating problem but I did have poor eating habits. Now, I know what to work on instead of guessing all the time and still not quite getting it right. I have to say I feel my money and time was well spent.

If you are considering making some changes in your life. I recommend contacting someone that specializes in the area of your life you want to change and see what they have to offer. Sometimes just the initial phone conversation can point you in the right direction.

Monday, July 6, 2015

Myofascial Self- Treatment Guidelines-Read This First!

When it comes to myofascial self-treatment there are a lot of factors to keep in mind. Often people become over zealous with their treatments thinking if a little was good more is better? This is not so, just like medication has an ideal does so does self treatment. I have compiled a list of indications (ideal conditions to utilize the techniques) and contraindications (conditions that should not be treated with these techniques), it is recommended that you talk to your doctor or medical professional before starting with these techniques. If you would like to work more closely with a myofascial release therapist, resources are available at John F. Barns Myofascial Release Approach Therapist.

Please seek a medical opinion before beginning this or any exercise program. Talk to your healthcare provider about any concerns you may have. Make sure myofascial self treatment is right for you.






If there is a condition not listed on the indication or contraindications list please consult with a medical professional before starting myofascial self-treatment. 


If you have any questions or concerns regarding utilization of the conditions listed under the 'Indications' list please consult your physician or healthcare provider. 

So why would one peruse myofascial self-treatment? For one, it is empowering. Imagine using simple tools to help you reach your goals of decreased pain and improved movement. It's an opportunity to get to know your body better. Quite often you may feel pain in one area of the body but realize the problem may lie elsewhere. This happens when during your treatment sessions your are feeling sensations or pulling in areas not in the area you are addressing rather they are in areas further away. Take note of the 'other' places your are feeling something and treat that area next. 

Another reason to pursue self treatment is to learn patience when it comes to your body. In exercise classes when they take a moment to stretch, by the time you get into the stretch position the instructor cues to move on to the next 
thing. No real stretching or change took place. Below are some things to keep in mind when starting out with myofascial self treatment:

Monday, June 29, 2015

Keith's Mediterranean Quinoa Salad

So again, chef turned massage therapist Keith Matherly, is sharing one of his favorite recipes with us. Taking something simple and turning it into a culinary work or art! Well, not really. But it is a wonderful summer dish that is sure to satisfy on these hot summer days. -Lisa

Mediterranean Quinoa Salad is detox type salad that is not off-putting like army-green smoothies. It has a wonderful nutty flavor that compliments vegetables. Make any changes you deem necessary. Quinoa is a complete protein and contains all 8 essential amino acids. Makes for a great main course or side dish!-Keith





Mediterranean Quinoa Salad 

Serves: 8

Prep time: 30 minutes

2 cups water or vegetable stock

1 clove of garlic crushed

1 cup uncooked quinoa

1 large red onion, diced

1 large green bell pepper, diced

½ cup chopped kalamata olives

½ cup feta cheese, crumbled

¼ cup fresh parsley, chopped

¼ cup chives, chopped

½ teaspoon salt (optional)

2/3 cup fresh lemon juice

2 tablespoons balsamic vinegar

¼ cup extra virgin olive oil

1) In a saucepan bring stock to a boil, add garlic and quinoa  and stir 

reduce heat to medium-low, cover, and simmer until quinoa is tender and 

the liquid has been absorbed. Roughly 15-20 minutes.

2) Gently fold in the remaining ingredients until evenly mixed. 

3) Serve warm or refrigerate and serve cold.


4) This can  be made  2-3 days prior.

Sunday, June 7, 2015

Chicken & Spinach Burgers

I don't know about you? but when I can combine two good things and make something even better, I am all for it. Our massage therapist and former Chef shares with us chicken and spinach burgers. Just in time to throw them on the grill.-Lisa


Chicken & Spinach Burgers a healthier and nice alternative for burgers. Use either chicken or substitute turkey in  its place. Both will give you a very flavorful and moist burger. Add delicious toppings like tomato, avocado, red onion, salsa and a mayonnaise-mustard blend. Enjoy-Keith




Chicken Spinach Burgers
Makes: 8-3oz. burgers 
Prep time: 15 minutes

5 oz. baby spinach (roughly ½ bag)

16 oz. ground chicken or turkey (white meat or dark meat)

1 heaping tablespoon of Dijon mustard

1 teaspoon of powdered ranch dressing mix

1/3 cup dried tart cherries (opt. chopped)

1/3 cup shredded parmesan or any Italian-blend cheese

1) Sauté spinach in 1 teaspoon of  olive oil, add more if needed

Until limp (a term most men do not like to hear) and let cool.

2)  In a large bowl add all ingredients and mix by hand thoroughly.

3) Lightly oil shaped  patties and grill over medium heat, about 6-8 minutes a side

Or until thoroughly cooked to 165 degrees.

4) Optional top with cheese and melt.

5) Serve with mayo-mustard blend on pretzel rolls.


To schedule an appointment with Keith at Healing In Motion, PLLC 
call 734-913-4816 or email: therapy@healing-in-motion.com