Happy Holidays with Holiday Specials and Gift Certificates!

Wishing you and yours a very festive holiday season and Happy Healthy New Year!! It’s been an exciting year of change. I’m so grateful to have this clinic in Encinitas to give you the gift of wellness. Now you have the opportunity to share this gift with those you care about!

New Package! The Year of Wellness

Give the gift of wellness to yourself or someone you care about for a whole year. Feel better and more confident in your body, have more energy, feel less overwhelmed with an approach specifically designed to suit your health and wellness goals. The first session will be a comprehensive wellness exam to design the program to meet your goals

What’s included in your yearly package of wellness each month: 

  • 1 60 minute monthly yoga, massage or wellness coaching session

  • 1 monthly 30 minute virtual wellness check in call

  • Access to the Ignite Wellness resource and video library

  • email/text support

  • Access to the Ignite Wellness FB community

  • Customized essential oil goodie

  • Ignite Your Wellness Journal

This package is ideal if you have achieved your physical therapy goals, and you want to maintain high quality health and wellness. Or, if you have specific wellness goals you would like to work on such as having more energy, more trust in your body, relax with a massage and/or yoga, and/or need guidance in creating a yoga or workout routines, or that keep you feeling good and reduce your risk for injury. Make 2019 the year of Wellness & Abundance. Receive 20% off the year program, and additional customized wellness box to help you get started, if you invest by 12/31/18. Purchase here: https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=582958

Printable Gift Certificate available

Massage, Wellness or Yoga Gift Certificates (in person or yoga and wellness can also be virtual)

Purchase 60 minute gift certificate for $200 (tip included 10% off) and receive a massage for yourself at 40% off (tip included). Use links here:

for gift certificate to give: https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=566910                           

Your session: https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=566913

Printable Gift Certificate available

Semi Private Yoga Sessions for the family

Practicing yoga with your significant other or loved ones is a gift. Now you have the ability to schedule a semi private class that works conveniently with your schedule. Each class package is 5 classes for a group of 2 or 3 . This price is only available until 12/31, act now to take advantage of this opportunity before 2019 semi private class rates go in to effect.

5 Classes for 2 people: https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=582963

5 Classes for 3 people: https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=582964


Physical Therapy Packages

Give yourself or a loved one the gift of freedom in your body with less nagging aches, pains. and soreness Specials of 6 session or 12 session packs:

6 Session Pack receive a 2 hour evaluation** (normally one hour) to start the series on a deeper level: https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=566918

12 Session Pack receive 2 free massages, plus 2 hour evaluation**:

https://app.acuityscheduling.com/catalog.php?owner=14052589&action=addCart&clear=1&id=566922

If you already have been evaluated then you receive an extra session! Printable Gift Certificates available

Remember another way to receive a free massage is to refer a friend or family member! For any person who you refer who turns into a patient you will receive a free massage!

Ignite Wellness will be closed from 12/22 and reopening 1/2. Don’t wait for the New Year to book a package - start now! If you buy a new package and book an appointment this week I will give you an additional 30 minutes to your appointment this week! (that’s 30 minutes of massage or hang time on the yoga wall!)

I would love to hear your feedback. What do you want to see more of in Ignite Wellness for 2019??

Wishing you much health and abundance into 2019,

Alison

PS- enjoy this interview with Dr. Kaylee Simmerman, DPT on how to have a healing mindset.


What you are stretching might not be muscle and could be making your pain worse.

I hear this all the time, whether it be in a class I’m teaching or a student next to me while I’m practicing on the mat. “This is such a great stretch! I feel it all the way from my low back to my ankle.” Now, wait just a minute. Hold the phone.

There is no muscle that goes from your low back down to your ankle!!!

You are not “stretching” a muscle in this case. Most likely you are stretching a nerve. Nerves are like your tenacious little old lady next door. They are feisty, easy to piss off, and when you do they stay pissed off for a long time making your life miserable. However, if you are kind to them and show love, they will be your most loyal life long friend. Enough said. Please don’t stretch your nerves.

I had a patient come to the clinic with low back pain and nerve pain down the leg. She tried everything, including yoga, which she thought helped. However, that nagging ache and occasional shooting pains would not go away so she finally scheduled a visit with me.

It took awhile to really nail down what was going on. She was getting better, pain intensity and frequency were reducing, however occasionally after yoga she would have a really bad flare up that would linger for a few days. Because of this we started breaking down her yoga postures, the form and what she was feeling in each pose. Eventually we came to twisted triangle. Ends up she was twisting too much from the low back, and not enough through her stiff mid back. The excessive twist in her low back was causing a pinch on the nerve sending the sensation all the way from her low back to her ankle. She thought it was a stretch so she pushed harder- essentially making the nerve very angry. To heal we went over how to practice without the nerve sensation, and instead feel a muscle stretch. After this there rest of healing went smoothly.

I encourage you today to look at how you are moving and stretching and start noticing. For example, that hamstring stretch you feel all the way to your foot- not hamstring!!

It’s tricky! I get it. It’s why personally I move very slow in my yoga practice. Since I’m hyper mobile I want to ensure I’m really stabilizing and stretching where I need to stretch. If I move too quickly it’s easy to fall back to old patterns. Reply back- what do you think? Do you have a question about what you feel in a stretch? This is the way to ensure your yoga practice is really helping you instead of harming.

Warmly,

Alison

PS- A holiday gift for you! If you refer me a family member and/or friend and they become a patient you receive a free 60 Minute Massage! Enjoy! In the meantime watch this interview with Ashlee where we talk about the importance of women’s health, what it means, and balancing life as a mom and business owner:

5 Secrets to getting a goodnight's sleep even with pain

Sleep is tricky if pain keeps you up, or wakes you up. At the same time when you sleep the restoration and healing occurs. So how do you get to sleep and stay asleep when healing? Here are some tips:

  1. Have a routine. You know the drill turn off the electronics, phone and dim the lights. Personally, I love to take a shower or bath to release the day and begin to unwind the nervous system. From there I move through a short and gentle yoga practice including lots of long holds, deep breaths and ending with a couple of restorative postures. In a perfect world this is done by myself, but most of the time my three year old joins in. On those nights the practice def takes on a new flavor, but it’s sweet moments that I can cherish forever with my daughter. Plus it’s setting some healthy habits for her as well. When you are healing from injury choose a practice that will help to support the healing. My patients are always given an individualized practice (AKA your homework), this is the prefect time to do it.

2. Support yourself. Use lots of pillows and bolsters. Support yourself in bed so you can be as comfortable as possible. This is the time to be high maintenance. If you are not comfortable and focus on the pain it will take FOREVER to fall asleep (if you can).

3. Use essential oils. Another part of my routine is using calming and grounding essential oils before my yoga practice and bed. I like to diffuse lavender, cedar wood, vetiver, stress away, peace and calming and/or orange. Topically I use the roller Tranquil on my neck and wrists. If I’m really having a hard time drifting off then I inhale a drop of valerian or I will take Immupro which has a little melatonin and mushrooms to boost immunity.

4. Keep the roller by the bed. I also apply deep relief to any areas of discomfort to dull the pain, and keep the roller on the night stand. That way if I wake up in pain, I immediately can apply something to help without having to get out of bed. It also prevents my mind from taking off with worry about the pain getting worse, because I know I just used something that will help so I can get right back to sleep.

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5. If you wake up try to get back to sleep as quickly as possible. Only as a last resort get out of bed and turn on the lights. Do something to calm the mind, and to support the sleep to return. Apply something that will help with pain (see above), then reclose the eyes. Communicate with your body. Ask it what it needs. Sometimes the body just wants your attention (often we ignore it throughout our busy days). Now is the time, bring your breath to the area of discomfort, or visualize healing, excessive inflammation and pain leaving the body. for example. Maybe you will fall back to sleep during this process, worse case you don’t, then at least you’ve had quality connection time with yourself. Sometimes that’s the best thing you can do to promote healing.

If you have questions on any of the above then just reply to this e-mail. I’m here to help!

If you have low back discomfort that comes and goes, like a nagging ache, or pain down the leg. Or if you are feeling tight and sore muscles from tension and stress then the workshop this Saturday 12/8 at Prana, 2-4PM is for you! Click here to register: Yoga Therapy for Stress Relief: Reducing Low Back Pain

Warmly,

Alison

PS- Put in some ear buds and listen to this interview with physical therapist Jaime where she highlights some of the benefits of working with a physical therapist who doesn’t take insurance.

How Perfection Can Make Your Pain Worse

With the holiday season here, old patterns of perfection can make their appearance. Stress piles on as you try to have your home perfect for visitors, perfect meals, perfect kids, perfect gifts, outfits, decorations etc all while maintaining the perfect work schedule, workout and self care schedule. Ugh. Research is showing that all this striving, and tension can lead to increased pain and sensitivity. So how do we navigate the holiday season still putting our best foot forward, while enjoying the moments?

Personally, I find just being aware of my patterns is most important. Truthfully, in the past I have not been a fan of the holidays. I used to fall back into perfectionism strategies when I’m in protective or a reactive stress pattern during the discomfort of this time of the year. However, now if I am aware of triggers, and can pick up on my tendencies, then I can pause, stop and make a different choice. This opens me up to new experiences, which I find as mom is invaluable. Now I can enjoy the season with my daughter.

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Second tip for me is accepting and embracing all my imperfections. Laughing at my mistakes, goofs, flops, messy house, etc. My daughter and I always have the best laugh when she notices my mess up and exclaims “silly momma, you are soooo silly”. I have also learned to say no to excessive travel (scheduling for more mellow travel months), and just lots of doing. It’s taken me a few years to move from dread of this time of year to actually looking forward to the joy the season brings. Now I’m happy to share these moments with you online, in classes and in the clinic. Let me know what you think. Do you find yourself striving to be perfect?

In the meantime enjoy this interview with Lauren of Simply Balanced Wellness on reclaiming your happiness:


In health,

Alison