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 Not only that but outdated medical information about pain and rehabilitation (example: the RICE Method for acute injuries) continues circulation rather than promoting efforts to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!

BOOK AN APPOINTMENT

From Setbacks to Success: A Fresh Approach

by | Dec 6, 2024 | Health Goals

Sometimes challenges lead to the best opportunities.

I’m sure there have been times in your life when a plan fell through, a goal wasn’t achieved, or an expectation wasn’t met and although this may have left you feeling rejected or like a failure, it is sometimes, in fact, a great opportunity to innovate. By teaching us that making an impact isn’t confined to one outcome, we can find other ways to still contribute meaningfully, support others, and bring our unique strengths to the table.

Every November, Calgary’s Avenue magazine publishes a list of 40 professionals, all under the age of 40, who are making a difference in our city with their work and volunteerism. Aptly called the “Top 40 Under 40”, I have both admired the people chosen each year and also aspired to be one of them. This past April, I received the exciting news that thanks to family, friends, and clients, I was nominated to potentially be part of the class of 2024’s Top 40. I truly felt (and continue to feel) so much gratitude and at the time, was convinced that this would be MY year to be featured in my beloved magazine, especially since I would be turning forty shortly after the issue’s release. I saw the feature as being a valuable platform to get the word out about my business and highlight my strong desire to treat, educate, and empower people in their health. Fast forward to the Top 40 list coming out and my name not being on it.

There is no question that I felt disappointed about not hitting this goal, but I can honestly say that after that initial feeling subsided, it was replaced with a renewed sense of optimism and inspired action. Now that I am the wise age of 40, I feel I have been able to reframe this outcome as an opportunity to evaluate and evolve both myself and my business. I will continue to not only focus on my work but my time within my community. Whether this is as a reading mentor at the library, volunteering in my clinic’s neighbourhood of Inglewood, or prioritizing support for veterans and seniors, I appreciate how assessing what I have been doing (and can do) can create more connection, resource, and positive impact.

So, whether you’re striving for personal goals or prioritizing your health, now is the perfect time to reset and refocus. Instead of focusing on what might not have worked out, I encourage you to focus on what can be worked on. Build healthier habits, improve your strength and mobility, and invest in your well-being so you can rise to future challenges with confidence. Consider booking a session at Theralleve today because I’ll always be here to advocate for a stronger, healthier you.

BOOK AN APPOINTMENT

When opportunity knocks twice, answer!

by | Apr 5, 2024 | Uncategorized

Have you ever said “no” to doing something but really wished you’d said “yes”?

I did.

Back in late February, a mentor of mine advertised the opportunity to speak at one of her upcoming online events. The event was called the Women’s Spirit Festival and it would be a massive gathering, bringing together thousands of women in the wellness community. Having never done any formal, public speaking before, but with a long-standing goal to do just that, I instantly recognized this as a serendipitous opportunity and knew my answer should be “yes!”…

But I said no.

With 4 years under my belt as a business owner and almost 6 years as a massage therapist, I didn’t feel my experience, skills, and topic were good enough to hold the attention of my peers. I ignored the spark inside me that glowed brighter at the idea of speaking and resigned myself to the self-made assumption that I wasn’t ready.

Fortunately, God/the Universe/Fate (whatever resonates with you) had other plans when one week later, that same mentor reached out to me personally, asking if I was going to join her speaker’s group. Again, I rattled off the same excuses, but this time, I didn’t believe my narrative. My inner voice knew that my decision not to speak was not aligned with who I am and who I want to be and within minutes of my initial no, I changed my mind, signed up, and spoke.

Fears of not being ‘good enough’ or ‘ready’ are commonplace for many of us. Keeping safe within our comfort zones, we tell ourselves that “playing small” is the best option and that choosing to ignore confronting the parts of ourselves that actually wish to change where we are is “fine”.

“If you keep doing what you’re doing, you’ll keep getting what you’re getting.” – my dad

That quote holds a special kind of wisdom that I have often joked (and also considered) getting made into my next tattoo. It explains why saying yes to my talk felt so good. When we embrace opportunities that can both resonate with our well-being and ask us to evaluate where we are, it can be such a powerful catalyst for personal growth and vitality. When we say yes to experiences that bring joy and fulfillment, we nourish our mind, body, and soul. Whether it’s showing up for an exercise class, exploring different ways of understanding and healing our pain, or learning something to ‘level up’ our contribution, each positive choice contributes to our wellness journey.

When we practice silencing the doubts, taking that leap of faith, and trusting in our ability to rise to the occasion, we invite transformation and empowerment into our lives.

In all of my work at Theralleve, I believe in helping my clients, like you, find their “yes” – your well-being awaits!

BOOK AN APPOINTMENT

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