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Wellness Matters

Products, Advice, Videos and more to help you along on your path to wellness.

Movement is Medicine

Love Part Two: Faith, Hope & Love

“Let love have its perfect work.” This somewhat cryptic phrase came to me as soon as I started to write this article. It describes the lives of some of my inspiring clients. There are so many of you out there…
liz
August 15, 2024
Movement is Medicine

Rib Rescue Stretch and Self-Massage Routine

This Rib Rescue stretch and self-massage routine is excellent for relieving tension after strenuous physical activity, such as snow shoveling, yard work, or weightlifting sessions. These movements, derived from Core Transformation and inspired by dynamic stretching and Core Alignment Therapy,…
liz
May 22, 2024
Movement is Medicine

Between A Rock And A Hard Place

Marie is an incredible woman. Even though she came in limping and in pain, toting an oxygen machine, a seeming poster child for misery, her sweet mischievous nature and twinkle in her eye quickly caught my attention. She spreads joy…
liz
September 20, 2023
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The Power of Barefoot

I just returned from the Oregon coast and so enjoyed long walks on the beach, barefoot and free. It's amazing to me the effort it takes to move through the sand.  It’s so good for the muscles and bones to…
liz
July 14, 2023
Movement is Medicine

The Power of Connected Touch

I touch bodies all day, almost every day.  I don’t take this work for granted. What an honor it is to connect with another person’s body for the purpose of therapy- not just to attempt to remedy sore muscles or…
liz
February 3, 2023
Movement is Medicine

The BIG IT of Healing

Why do we do it? I refuse to do it ever again. What is the“it” in question? No more “New Year. New You”. No more pressing, stressing, pushing to be better, do better. Not the way I used to. I…
liz
January 9, 2023
Movement is Medicine

Movement as a Mixtape, Not a Mantra

We take our bodies for granted and don’t think about what we are doing.  We are entrapped by repetitive movements because we have to move to make money, and maintain our homes, and because the “health experts” say we should…
liz
August 22, 2022
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Movement is Medicine

I am passionate about movement. Not just the daily motions that we go through to get from point A to point B.  Movement is embodiment.  So many people throw that term around because it makes you feel a heightened sense…
liz
July 22, 2022
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Happy Head

This movement routine is a true crowd pleaser.  And it will get your neck and shoulders a total reset on so many levels. Check it out! You will completely vascularize every muscle in your face and upper shoulders & arms…
liz
January 13, 2022
Core Alignment TherapyMovement is Medicine

Neck and Shoulder Release Routine Evolved

This shoulder release routine is an upgrade to the release routine published two years ago. This ten-minute video upgrades the release routine with a deep stretch in the muscles of the neck and shoulders. There are no additional tools required…
liz
February 19, 2021
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Intro to Core Transformation: The Workout

WARNING!!  GEEK ALERT!! Core Transformation is one of my "bodywork babies" because I have learned so much about physiology through moving with friends for the past 5 years. This work has been informing the bodywork that I do, just as…
liz
April 14, 2020
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The Rose Hips Vitamin C Miracle

I just got done drinking a delicious, freshly sweet without-being-overpowering rose hips infusion. I've been out harvesting over the past couple of weeks and plan to hit the hillsides for way more bounty before these precious vitamin C powerhouses fall…
liz
March 23, 2020
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The Third World Chair… and Other Hip Openers

Hips are foundational to movement. Healthy hip movement is foundational to a spine that moves well without pain.  The chairs that are commonly filled with our Western derrieres  are death to hip movement.  The driver's seat is one of the…
liz
March 9, 2020
Movement is Medicine

Stress Breaker Breath

#MovementisMedicineMondays If you know anything about me, or have experienced my bodywork even just once, you know that I am stickler for breath.  Because breath is at the center of everything that we do.  Many of us don't realize that…
liz
January 21, 2020
Photo by Samuel Silitonga from PexelsUncategorized

Quick Reset for Your Body

If there ever was a time that we need a reset, (Well, honestly it's all the time.) it's around the holiday season. Most of us  are running pell-mell, trying to do twice as much as we normally do so that…
liz
December 10, 2019
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Why Choose to Move?

#MovementisMedicineMondays This is one of my favorite subjects of all time.  As much as I love to help people feel better by doing bodywork ON them, it is much more powerful for the bodywork to come FROM within them. I…
liz
October 1, 2019
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Simple Hip Reset Routine

Hip pain is something that we have chosen, too often, to take for granted. Our "seated society" creates very predictable pain patterns- especially for those who don't move beyond the walk from the office to the car to their house…
liz
April 24, 2019
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Beat the Chained to Your Desk Blues

It's so easy to be all or nothing in today's world.  I know, it's one of my greatest faults.  And, over time it's a killer: Have you ever thought any of these? I'll update my business records this week, I…
liz
April 15, 2019
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What is Restorative Movement?

Holding a baby on your chest is truly one of the most restorative things we can do. Such pure love energy and trust. Baby breath... can't say enough about this experience. I would venture to say that if we took…
liz
April 1, 2019
Movement is Medicine

It’s ALL about Connection!

As I look back over some of the biggest lessons I have learned in 20 years of bodywork, the absolute most important one is how it's all about connection!  I did also learn that you should never put both of…
liz
March 18, 2019
Movement is Medicine

Celebrating the Power of Connection

I've been doing bodywork now for 20 years, so I am definitely celebrating the power of connection in 2019.  It's amazing to reflect back on the many lessons that clients and friends have taught me about connection.  I remember a…
liz
March 12, 2019
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Shovel Snow the Pain-Free Way!

It's true that if we put some thought into how we move through our normal routines and learn how to move as we were designed that our bodies would be a lot less tight, we'd experience far fewer injuries and…
liz
January 28, 2019
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Easy Way to Use Your Posture to Reduce Pain!

So many movement gurus spend a lot of time with posture and with good reason: holding your body correctly from the inside out reduces stress and pressure on joints and muscles.  Where do your muscles need to bear weight?  How…
liz
December 18, 2018
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BREATHE: Shema & Power Poses

https://youtu.be/lNAr9Oy9bUI For those of you who attended the workshop at the Conquer conference this past fall, (and those who didn't) here is a review of some of the core concepts and principles to truly harnessing your body, mind and spirit…
liz
December 16, 2018
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Holiday Gifting from HandsOnBodyWorks

It's on! Gift certificates from HandsOnBodyWorks that support wellbeing and allow your loved ones to be pampered.  It's also a nice way to invest in wellness for 2019. There are many clients who like to stock up on their wellness…
liz
December 6, 2018
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Butterfly Full-Body Release

Why you need to keep opening up your hips at every opportunity: The hips are your platform, your foundation for the upper body.  The tighter they get the more restricted and tight your connecting muscles will get. Because the number…
liz
December 3, 2018
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Moving Your Words Around

So grateful for my Conquer support group and for someone who shared about the power of saying "Thank You" vs. "I'm Sorry".  I've been working with this and love the difference it is making in how my physical body feels.…
liz
November 13, 2018
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Releasing Stress & Trauma from the Body

BREATHE We all know that when we get stressed out that we need to breathe.  Breathe deep.  I'll have more to coach you through in another blog where we get specific about how to take in healing and calming breaths,…
liz
November 13, 2018
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Hugs are Amazing Medicine!

Hugs are so transformational!  Today I am sharing a bit about my own hug journey.  I grew up in a very NOT touchy-feely family and was very uncomfortable with this beautiful form of connection.  I have healed this part of…
liz
November 7, 2018
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Firewood Yoga or Smart Workout Tips

Moving firewood... Got me thinking about how you can do this task without having to come in and see someone like me to "fix" you. Don't do the same thing over and over.  Vary up the routine. Don't just bend…
liz
October 9, 2018
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Resetting Your Posture Resets Your Emotions

Cover Photo by Andre Furtado from Pexels One of the most amazing things about working with bodies all day long is noticing body language and its effect on overall health and a person's emotional state. We work on this stuff…
liz
September 24, 2018
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Movement Muse: Rhythms

Let's Talk About Rhythms... Ecclesiastes 3:1-8  New Revised Standard Version (NRSV) Everything Has Its Time For everything there is a season, and a time for every matter under heaven:  a time to be born, and a time to die; a…
liz
September 11, 2018
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Shoulder Pain Remedies

I can't tell you how many people have been coming in with complex shoulder issues lately.  Most of these are caused by the stress of sitting at a desk job, driving everywhere and then doing what it takes to get…
liz
September 2, 2018
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A Water Movement

It's been a long, hot, dry summer here in the North Fork Valley.  This week I wanted to highlight an organization that I am privileged and proud to support. water4.org. 10% of all profits from our trainings goes to this…
liz
August 22, 2018
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Free the Lower Back

Hello, friends. Everyone struggles with lower back pain at one time or another.  Here is yet another routine for keeping that pain away (hopefully) for good. Once you've mastered the Lower Back Release Protocol, this is your next step. I've…
liz
August 14, 2018
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Yoga Reset for Your Neck

#MovementisMedicineMondays Today, we are going to go a little deeper with the neck work.  This is definitely a Part II to the Neck & Shoulder Release Routine, but so very good.  Thanks to Luciana Ross for teaching it to me.…
liz
August 7, 2018
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7 Reasons to Move Your Face

You don't often hear people or fitness experts tell you to get your face moving, not since Jack Lalanne anyway. That is exactly what I am going to motivate you to do today.   If you were to join me…
liz
July 31, 2018
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Strengthening & Aligning the Hips: Part II

I love sharing this tip with clients.  It's really all about using your glutes to set a powerful foundation for a strong lumbar curve. Once you get that set and then lengthen your core long and strong, using the abdominal…
liz
July 17, 2018
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Dealing with Plantar Fasciitis

Here it is: the skinny on an issue that plagues some of us from time to time.  We are the ones who work on our feet hours and hours and given the perfect storm of overwork, sitting and underuse of…
liz
June 25, 2018
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An Introduction to Core Walking

  I could go on and on about Core Walking and if you ever come to any of my Core Transformation workouts or workshops, we go much deeper into this topic by experiencing and experimenting with the movement together.  This…
liz
May 22, 2018
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Neck & Shoulder Release Routine

This is one of the most popular restorative movement routines that I recommend to clients.  You will want to do this a minimum of 3 times a week to clear the cobwebs out of your neck and give yourself a…
liz
February 27, 2018
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Giving Back

10% of all of our training proceeds will go to support Water4's ongoing work building sustainable wells in areas that do not have clean water. We are excited that each one of our students gets to contribute to this powerful…
liz
January 11, 2018
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Eden’s Garden Essential Oils

There is nothing our family enjoys more than sharing transformation with others. We do this on both a spiritual level and a physical level. This is one of the reasons that essential oils are such a good fit for our…
liz
January 11, 2018
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Katy Bowman

I bring a lot of Katy Bowman's work into my workout classes and bodywork.  Would you like to learn something fascinating about your body, particularly about posture, movement, biomechanics, diastis rectii and much more more?  
liz
January 10, 2018
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The Egoscue Method

I've mentioned the Egoscue method regularly after sessions.  Would you like to do more research.  Here is a great sampling of Pete Egoscue videos of pain prevention and reduction tips and tricks.  Find what is ailing you and give these…
liz
January 10, 2018
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Happy Feet

Looking for great info on foot issues and the original foot alignment socks?  Look no more! Don't forget to keep Core Walking during the day to work those feet and nurture your joints.  
liz
January 10, 2018
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