Located in historic Inglewood – Calgary, Alberta

Small Steps, Big Outcomes: It’s never too late to start

by | Jan 8, 2025 | Fitness, Health Goals, Misconception, Self-care

Growing old is inevitable, but choosing to “age well” is a choice you get to make every day.

Admittedly, as fundamental as good health is to your wellbeing, achieving and maintaining it can sometimes come with a host of challenging factors. Genetic predispositions, environmental influences, access to care, and societal pressures like believing self-care is “selfish” or everything is already “going downhill” makes it seem even more unattainable. Not only that but outdated medical information about pain and rehabilitation (example: the RICE Method for acute injuries) continues circulation rather than promoting efforts to understand and utilize viable, game-changing healthcare alternatives.

It is enough to do your head in but while these challenges may exist, there is still cause for optimism as there are still plenty of things you can do each day to shape your future health whether you are 20, 80, or somewhere in between!

By making the decision to act in small but consistent ways, you hold the power to move toward better health. Contrary to what you may have been told, you have the ability to be mindful of where you’re at and adopt healthier habits to start living from a more empowered place.

Prioritize Movement:

If the idea of “staying active” stresses you out, think of it as moving your body. You don’t have to own a gym membership (unless that’s your thing), you just need to find a way that gets you moving at least once a day, most days of the week. You can go on a walk or run, do a home workout (sitting or fully mobile), or just put on your favourite tunes and groove along in whatever capacity feels good.

Especially for those of you who have had a RAPID treatment with me, you know how much I champion movement because, when combined with drinking more water, it helps your brain more effectively process and release bodily pain to get you feeling better.

Whether it is a high or low impact activity, moving your body has been shown to help with maintaining or bettering mobility, increasing circulation, slowing bone density loss, and improving cardiovascular and cognitive health.

Speak Up:

One of my overarching goals in both RAPID and massage is to increase your body (self) awareness. Whether this awareness is developed during your assessment or treatments, or when you are away from my clinic, I want you to get into the habit of understanding what makes your body tick. Gone are the days when you were told not to complain when things hurt and instead brush the dirt off and get on with it. More recent wisdom recommends pausing when there is pain and then taking action. This involves staying up to date with medical screenings, check-ups, and preventive care, even if you feel well.

If you wait for things to disappear on their own or worry in solitude, you could be doing more harm than good. Addressing any health concerns early on can increase your chances of receiving the treatment you need and the advocacy you deserve from the health professionals you trust. If you ever need more support from me, [FIRST NAME GOES HERE], just ask!

Rest & Recovery:

Similar to knowing when to move, you also need to know when to rest. Creating good habits around sleeping are particularly important. For my generation and younger, we have a habit of “scrolling” our social media feeds late at night. Although it’s not always possible to be completely off your devices, consider taking breaks where you can and being firm on the difference between what is necessary and what will have negative consequence. Less screen-time overall does make a difference, especially before bed.

Alternate nostril breathing: Also known as Nadi Shodhana Pranayama, this exercise involves inhaling through one nostril and then exhaling through the other. (You can Google for detailed instructions). Said to improve lung function, lower heart rate, and reduce anxiety, this technique advices practicing on an empty stomach and avoiding if you’re congested or sick.

Mental & Emotional Wellness:

Treat challenges and setbacks as learning opportunities where possible. Participate in activities in social settings. Connect with people you like. Do puzzles, play cards or other games to keep your mind sharp and stimulated.

One of the best things to come out of 2024 for me has been volunteering as a reading mentor at my local library. Each week, I help my “buddy” not only grow his reading skills with the books we read, but also by playing word games that increase his literacy, vocabulary, and problem solving skills. We both have a lot of fun while learning.

Celebrate Progress, not Perfectionism:

Moving towards health is about taking intentional action which is not always perfect. It is about the act of doing/trying and knowing you get the chance to do it all again tomorrow. It is about being kind to yourself. It is about knowing that each time you choose to do something or not do something, you make an impact. In that case, the best thing is to imagine the best outcome you want and act on it.

And as a friendly treatment-related reminder: I know that sometimes it can feel frustrating or disappointing when where you are right now is not quite where you want to be. If this is the case, I always recommend you look back to where you started as opposed to looking too far ahead. That way you will more often see the progress you have made which can further your trust in the process as well as your momentum.

In the end, “aging well” is knowing that every stage of life offers its own unique opportunities for growth, well-being, and joy. Whether you are laying down the foundation for the future or maximizing the quality of your life now, it is never too late!

Get after your goals with our ongoing support: (re)claim your wellness today!

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Avoiding burnout for better productivity

by | Mar 12, 2024 | Health Goals, Self-care

Want to know an amazing secret weapon against burnout?

With only two sleeps left before I go away for a family-focused weekend, I am considering doing something that will take considerable effort: leaving my work at home.

In a world that glorifies “hustle” culture, the idea of having two full days where I don’t jump onto my laptop, review and reply to emails, search through calendar bookings, and review my ever-growing to-do list feels not only unnatural, but incredibly lazy.

Although we are certainly getting better at recognizing the need for self-care and adequate downtime, western society’s promotion of work equating to worth is proving that the practice of not working (and not attaching any negative feelings to it) is still… a practice.

In this month’s newsletter, I want to challenge the notion that being idle is synonymous with being unproductive and declare that instead, “doing nothing” can actually lead to more energy, creativity, and problem-solving aptitude.

To illustrate this, most of us have worked on at least one project where our energy was overexerted, our creative juices used up, and all we did was go over the same mental loops, only to feel frustrated, distracted, and unmotivated. In most cases, our belief was to keep slogging and though we may have finished the damn thing, we felt the worse for it. So, herein lies the secret weapon: when you find yourself feeling “blah” or coming at things from “push energy” (i.e. forcing vs allowing), trust your body and take the break. By giving yourself permission to temporarily walk away (whether mentally or sometimes physically), your chances of releasing what isn’t working are higher and you will likely return with a fresh, more productive approach.

Almost everything will work again if you unplug it for a few minutes, including you. – Anne Lamott

 

Quick Tips for “better break habits”:

1. Set a timer. If you’re someone like me and “I’ll go in 5 minutes” turns into “2 hours later”, set it and when it goes off, GET UP.

2. Move it. Whether it’s going for a lap around your office/home or doing some stretches, movement matters.

3. Step away from the screen(s) and give your eyes a rest.

4. Consider meditation: With countless meditations available (some as short as 5min), pick one that resonates. Sit back and breathe into it.

5. Socialize. This is more of an in-person suggestion but sharing healthy interactions with others can boost mood and relieve stress.

Prioritizing and revitalizing your health is a key part of what we do at Theralleve.

Avoiding burnout for better productivity.

Want to know an amazing secret weapon against burnout?

With only two sleeps left before I go away for a family-focused weekend, I am considering doing something that will take considerable effort: leaving my work at home.

In a world that glorifies “hustle” culture, the idea of having two full days where I don’t jump onto my laptop, review and reply to emails, search through calendar bookings, and review my ever-growing to-do list feels not only unnatural, but incredibly lazy.

Although we are certainly getting better at recognizing the need for self-care and adequate downtime, western society’s promotion of work equating to worth is proving that the practice of not working (and not attaching any negative feelings to it) is still… a practice.

In this month’s newsletter, I want to challenge the notion that being idle is synonymous with being unproductive and declare that instead, “doing nothing” can actually lead to more energy, creativity, and problem-solving aptitude.

To illustrate this, most of us have worked on at least one project where our energy was overexerted, our creative juices used up, and all we did was go over the same mental loops, only to feel frustrated, distracted, and unmotivated. In most cases, our belief was to keep slogging and though we may have finished the damn thing, we felt the worse for it. So, herein lies the secret weapon: when you find yourself feeling “blah” or coming at things from “push energy” (i.e. forcing vs allowing), trust your body and take the break. By giving yourself permission to temporarily walk away (whether mentally or sometimes physically), your chances of releasing what isn’t working are higher and you will likely return with a fresh, more productive approach.

Almost everything will work again if you unplug it for a few minutes, including you. – Anne Lamott

 

Quick Tips for “better break habits”:

1. Set a timer. If you’re someone like me and “I’ll go in 5 minutes” turns into “2 hours later”, set it and when it goes off, GET UP.

2. Move it. Whether it’s going for a lap around your office/home or doing some stretches, movement matters.

3. Step away from the screen(s) and give your eyes a rest.

4. Consider meditation: With countless meditations available (some as short as 5min), pick one that resonates. Sit back and breathe into it.

5. Socialize. This is more of an in-person suggestion but sharing healthy interactions with others can boost mood and relieve stress.

Prioritizing and revitalizing your health is a key part of what we do at Theralleve.

BOOK AN APPOINTMENT

2024: Focus on what matters

by | Jan 9, 2024 | Health Goals, Self-care

 

It’s January 4th and I just put the finishing touches on something I have tried to do every year since opening my business, and that is: create a vision board.

For me, a vision board is a collection of visual cues that help align my intentions on the inside with my actions on the outside. After identifying what experiences I want to have in the new year, I gather specific images and/or phrases that I feel will inspire and motivate me daily and then reflect on who I will need to ‘be’ in order to receive them into my life.

Often synonymous with ‘intentional manifesting’, vision boards are far from a “sit-back-and-wait” past-time. They invite us to take a much more active role in understanding who we are (our limitations, our strengths, our fears, our aspirations, etc.) and implore us to relish in the present moment. As a “living” document, the process of becoming is emphasized as more important than focusing only on the end result.

Fine tuning who you want to be is an ever-evolving exercise that opens you up to being vulnerable, messy, and curious – basically the best and most demanding parts of the human experience.

Let’s say, I want to be known as a valued contributor to the massage industry – inspiring my clients, peers, and the public to recognize the power of massage in healthcare and understand its healing is both intuitively-based and clinically-grounded.

How will I gain such a reputation?

For starters, I might create content addressing the myths and benefits around massage. Then gather testimonials from my clients whose health has improved since seeing me for treatment. Finally, I’ll post this information on my social media platforms and encourage sharing.

This plan is not rocket-science but at its core, it may very well challenge my current way of doing things. For instance, as a recovering perfectionist, the idea of recording (and then posting) an instant and imperfect video of myself is asking me to step into a more confident version of myself. Scary, yes, but “worth the risk” if I want to move closer towards my goal of being esteemed in my field.

Now you may be asking what happens if I don’t follow through on my vision board items. Have I failed? Here’s the thing (and I really want to emphasize this to my fellow high-achievers), it is like the quote that says: “it is not about the destination, but the journey.” Whether you create a vision board, make a journal entry, or write down some bullet points on a napkin, if you want to improve what is, becoming aware really is the first step.​

Life is not ready-made, it is not fool-proof, and it certainly isn’t predictable but remember, the goals you make for yourself are not meant to exhaust or berate you, they are meant to inspire and grow you.

Try things on for size, put back what doesn’t fit, start small, take time for rest, compare only to the last version of yourself, and focus on what makes you feel good. These are the things that move you forward.

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Self-care is not selfish

Self-care is not selfish

by | Sep 22, 2020 | Self-care

Many of us are familiar with the adage “you cannot pour from an empty cup”. In simplest terms, this means that you cannot give to others (in time or effort) when you have not taken care of yourself first.

Especially true for women, many of us have been taught that we are the primary caregivers of society. With a long-held belief that all women should recognize the signs of exhaustion and pain in others and be ready to come to their aid at a moment’s notice, the idea of prioritizing our own needs over that of our family, for instance, is often seen as selfish. Since selfishness is not an admirable quality to have, the myth of ‘putting others first (and only)’ has been long perpetuated and the acts of burying our own desire for selfcare or running ourselves into the ground, are instead rewarded.

Thankfully, perhaps in part due to the pandemic, selfcare is starting a renaissance. Not only for women, but for society at large, we are broadening our definition of “health” and including concepts like “wellbeing”. This addition goes beyond our fundamental needs (like employment and housing) and acknowledges the emotional and spiritual realms as well. Now more than ever we are seeing the importance of work/life balance beyond the buzz words and since “stress” is an unavoidable, and some might argue necessary part of our lives, we are consciously (re)learning practices which help us establish (and maintain) that balance.

Though the idea of making healthier choices might seem a bit daunting, especially if you are not in the habit of “listening” to your body, the following might offer a useful place to start.

1. Start by asking yourself what activity you could enjoy. For me, I know I enjoy walking. It is low maintenance, gets me outside, and “grounds” me by allowing my mind to either completely wander or problem solve the thoughts in my head that need figuring.

2. Consider how much time you can commit to this activity and then schedule it. The key is not to get so overwhelmed by all the things you can do. Start small, pick one or two, see what resonates, and then repeat.

Here are some examples of what I do.

  1. If I have 5 minutes, I will listen to a guided meditation that focuses on my breathing. Because I know myself well enough to know I am easily distracted, 5 minutes is just enough time for me to take a mental break, reclaim my calm and feel focused for any tasks ahead. Plus, I often feel I “forget” to breathe so this helps me reconnect.

    Another idea I have used is starting a “Gratitude Journal”. (I highly recommend the Dollar store if you want to buy a cheap and colourful journal although they have solid colours, too). Start by writing 3-4 bullet points of things (people, experiences, etc.) that make you feel thankful. It can be a word, sentence or paragraph. Try to write every day. 

  2. If I have ten minutes, I think about food prep. Lately, as part of my goal to consume more vegetables and keep my immune system strong, I have started making batches of “green” ice cubes for my morning smoothies. Blitzing fresh kale, spinach and a bit of water until a vibrant green liquid is created, I freeze this liquid into ice cube trays and then combine it with chunks of fruit in small freezer bags. The next morning before I dash out the door (I love sleep), I blend it all together with a scoop of unflavoured protein powder and a touch more liquid (milk, water, juice) and I am good to go!
  3. If I have 30 minutes, as noted, I love to walk. I always have my running shoes (and a clean pair of socks) by the front door. After a long day, I lace up my shoes and beeline it for outside. You don’t have to go far, and you don’t have to go fast. Your body is moving, and your lungs are filling with air. That’s all that matters.
  4. If I have an hour, I might consider doing something for my body that has more impact. Like working out, dancing in my living room, or getting a massage. The best massages leave my body feeling “worked on” but lighter. Because I know my muscles are moving better, I feel energized, relaxed, and ready to take on the world. If that sounds appealing to you, I might just know a place…

Habits, whether helpful or hindering, take time to form as well as break. Learning to care about yourself is not decided in an instant. It is not a “go big or go home” kind of experience either. It is often making small, continuous changes. Go gently. Try to be consistent. You are worth the effort.