Restore

Re-commit

2012-02-01T14:50:00.000-08:00

I heard a phrase that is now indeliable in my brain. "Find your strength. Find your power. Re-commit."

April is my 9th year as Lotus 9 Studio. October 2011 marked my first year in my new home at the Vogue. This last year has been quite the experience filled with joy and sprinkled with unforeseen challenges. But, that's life, right? It's been hard to be a business owner and a therapist. Often times, when my business hat is on...my therapist has taken a respite. She is a little more optimistic about the spirit of people than say my business side. The therapist side in me is always care-taking. And the business world will surely eat alive a care-taker. It is hard on me emotionally, physically, and spiritually and if I am anything at all...I am a learner. So, I learn as I go. A bump here a bump there and sometimes I just want to just curl up with my dogs and say 'forget it'.

BUT...see...I absolutely LOVE what I do. I am driven emotionally, physically and spiritually to do this work. The therapist in me is quite the over-achiever and full-time believer. But sometimes at the end of the day, the business side of me sometimes has to take the hand of the therapist side and pull her up from exhaustion. The business side is very protective of my therapist side and finding balance is a daily work in progress.

I know from the deepest parts of my spirit...that I start each day and end each day with the best of intent. My mentor, Aaron Mattes, told me that I spend all my time taking care of everyone else and that I have not taken any time to take care of me. Well, my husband tells me that too...so...when I was pushing up through the heels in that squat today and heard that phrase...it was an "a-ha" moment.

So, when the I feel challenged or disappointed or tired or burned-out...FIND YOUR STRENGTH. FIND YOUR POWER. RE-COMMIT. It's a brilliant thing. And I will do it every time. I encourage you to do the same.

I intend on staying the course that I have carved out with Lotus 9 Studio. Here is to 9 more years!

Committed consistency.

2011-11-20T09:18:00.000-08:00

A client asked me a very good question the other day. We were going through an AIS session and she wondered, "Will I see a big difference if I just do this once a month?" And my response, "no, you will not." Hmmmm, I am sure that is NOT what any one wants to hear, especially when they are committing financially once a month to come in and do this. And believe me, that is not what I want to say...but, honesty is usually the best policy. However, I have a few thoughts on this very topic!

I know with AIS:Mattes Method, we are working with superficial as well as very deep fascial planes. This stuff didn't get junked up overnight, and a 60 minute, 90 minute or 120 minute session sure won't make it all go away...AND STAY away. It takes committed consistency. Let me just throw these same types of questions out there, to put this in a different perspective:

Will I become fit and strong if I only go to a personal trainer, once a month?
Will I strengthen my back if I only do one set of rows, once a month?
Will I lose weight if walk/run once a month?
Can I maintain a healthy weight by only eating fresh fruits and veggies once a month?

The answers here are obviously...no, you cannot become fit and strong by only seeing (and paying for) a personal trainer/workout session once a month, or strengthen ANY part of your body by only doing, say...one set of bicep curls, or chest presses, or rows...once a month.

It takes...committed consistency. The trainer is there to guide you, perfect your form, drive you a little harder than you would probably drive yourself...and give you positive feedback, goals to work on and to achieve, and be that cheerleader that we all need every once in a while! The same with the dietician and/or nutritionist...he/she can only educate you and guide you to help make the right choices, but cannot be there with you every single day to be sure you are doing what you need to do.

And here is where I fit in to this equation...yes, AIS:Mattes Method as well as restorative massage are both very powerful tools to utilize for a better you! But, it is not a silver bullet. The fascia and muscle tissue have memory. It takes constant repetition and consistency to re-educate that memory, the movement, the potential. It takes dedication and time to re-work years of poor posture...as we should understand we didn't start slouching yesterday...for a lot of folks it has been this way for 20 plus years. So, please know that when you desire change...in your body, specifically...often times it starts with postural issues...and that is years upon years upon years of repetitive abuse from computers, smart phones, sitting, standing, sleeping, driving, flying frequently, tightness, weakness, etc.

We will make gains with each session. And with the committed consistency and diligence of the client wanting said change...then it will come. The next session, we will start from the point of the earlier gain and continue to improve and re-educate, one layer at a time. OR we can continue to start from square one if the client is not willing to commit to a consistent regimen of self-care. Yes, we are all busy. Yes, it costs money to have a session with a personal trainer, a physical therapist, and orthopedic surgeon, an occupational therapist, a dietician, and me. But, there is one thing we all have in common...a desire for you, the client, to be on board. To be committed to the process...and really to be committed to your own health. I honor every person that comes in that has taken the time, and spends their hard earned money to have a session at Lotus 9. This is why I spend quite a bit of money, lots of blood, sweat and tears...each year...to get the best education and training to help my clients be the best they can be...so, I get it. Believe me.

So, can you put a price tag on your health? We never truly understand what our body does for us, daily, until it is compromised. So, commit to consistently taking care of yourself...and your body will continue to take care of you.

Be prepared to feel it.

2011-11-07T17:39:00.000-08:00

So, I just returned from Sarasota, FL after attending an Advanced AIS seminar. I was absolutely amazed at the international presence here, literally from around the world. It's an amazing thing to share tips and knowledge with someone, say, from New Zealand or Ireland. At the end of the day, it is nice to realize that we do often have so much in common with one another...the passion to help others.

On Saturday, we had graduated into working with scoliosis issues. I volunteered to be the demo for trunk stretches. Up and over to the left. Up and over to the right. Up and over to the L and forward at a 45 degree angle and same to R. Up and over and back at a 45 degree angle. It felt great. I said to myself, "hmmm, this tissue is sure tight." I told Aaron Mattes, after the demo session, that I was dealing with a reverse C curve in my neck along with the levo scoliosis in my upper thoracic. He said, "well, let me fix it for you." This is coming from a a man, that literally, does not have the time. But, his passion and energy to help others is literally, palpable and truly undeniable.

Later that night, I felt like I had done about 200 crunches. My tissue was actually sore from these basic moves. I am not sure why I was so surprised. But, I was... This means, if I was this sore...I must not have been moving fluidly. My tissue had become rigid. Glued.

It is truly amazing how much our fascia is an integral part of movement. The muscles and ligaments and tendons get all the attention...but, the fascia that surrounds, cradles, stabilizes the aforementioned is often overlooked. If it is unhappy, then so is our circulatory system, lymphatic system, nervous system, musculoskeletal system, et al. And yet, it is often ignored and under-appreciated as probably the most important function of our overall health.

So, Sunday right at our break for lunch. Aaron approached me and said he would address my issue. I told him about my 6 month plan and he sweetly laughed and said, "how about we fix it in a hour?!"

He worked my chest and shoulders. I knew, from the postural issues from work, that my shoulder girdle is compromised. He didn't remind me of this...he showed me this. My shoulder internal rotation was nearly 0. My external rotation wasn't much better. This directly affects neck health. Hmmmmm.....this was 5 minutes into it. 10 minutes went by...a few reps and my rotation was back to it's full potential.

He moved into my neck. It was practically non-functioning. I had almost 0 hyper-extension, rotation to the L was compromised, to the R was not much better. It hurt to rotate, flex, and extend even at 45 degrees. But, we worked. He softly instructed me to do the next move...and together we worked. Quietly. Efficiently. My neck started moving. Freely. He then said, "Amy, you are so busy taking care of others that you are not taking care of yourself." I began to cry...

The tears were uncontrollable. It is a testament to the emotional memory that is stored in our tissue...to move my neck this freely, was such a release...such a freedom...and encourages hope that I am getting better. It was also an emotional release on a deeper, visceral level...and apparently, it needed to come out.

We then started to strengthen my neck with a-gravity work. He instructed me to work on my anterior cervical strength. And the few reps we did totally fatigued my neck. The tears kept coming. I knew this was the way to go...and here I am doing it! Aaron completed the protocol with some rib adjustments and some work with the Genie,then told me to just close my eyes and take some deep, slow breaths before getting up. He then walked off to help someone else. I got up and felt blood flow like I haven't felt before. And my head/neck are moving without issue or pain.

Here is a man that has dedicated the last 40 years to the perfection of this body of work, and this girl is a true believer both as a patient and a practitioner.

Older is better!

2011-10-18T07:03:00.000-07:00

I see it and hear it ALL THE TIME. "Oh, I hurt because I'm old" or "I can't think about doing that because I am old"...or whatever other pre-programmed verbage that just falls out of our mouths.

Sure, getting old can mean a lot of things. But, why just subscribe to the idea that we should just EXPECT to get decrepid as time goes by? Why do we think that we should just stop trying?

Move. It's as simple as it sounds. Move your body. Move your mind. Daily. Eat right. Drink enough water. Laugh out loud. Sleep soundly. Exercise. Say what you mean. Mean what you say. Appreciate the little things. Challenge your brain with new things. The list goes on and on.

This is a great story...if he can perservere through tragedy and through physical demands...we can all take a little piece of his strength and do it for ourselves every single day.

Live your life.

http://www.thepostgame.com/blog/good-sports/201110/100-year-old-marathoner-runs-late-loved-ones-and-all-us

Get your mind right.

2011-10-17T10:55:00.000-07:00

Often times, in both personal experience along with feedback with clients over the last 9 years, we just decide we should "deal" with a certain level of pain. It is interesting when people just say it, "well, I am getting old" or "I just figured this is the best it would feel after injuring it", etc.

I will say this....yes, there are many scenarios that will just create chronic pain for the population at large, i.e. autoimmune issues like lupus, RA, etc. as well as osteoarthritis, stenosis, spondylethesis, joint replacements, un-treated scoliosis, kyphosis, etc.

However, there are also as many if not more scenarios that, in fact, we can overcome and conquer. It just takes diligence, commitment, and the willingness and openness to change.

There is a fitness guy that often says during a grueling workout, "get your mind right". This is a great mantra to say each day. Once the brain is on board, the body will do amazing things.

Give yourself...or better yet, allow yourself to feel good....then to feel better. We do this work everyday @ Lotus 9...and facilitate some pretty amazing things.

Those x-rays in the last post are mine. I could just give up and say that "it is what it is" and continue to allow the curves to get worse, in turn injure my root nerves and let my arms go numb. But, this journey is mine and I decided a long time ago that I am not a quitter. So, yoga, chiropractic care, massage, AIS and strength training will heal those curvatures.

Does it take a lot of my time? Yes. Would I rather be doing something else? Usually. But, I will not just "give up" because I am getting "older". Sorry, dear readers....that is the lamest excuse out there.

Want to feel better? Get up and do something about it! Invest in yourself. Believe me, your body will respond in ways that you never imagined.

We hope to see you soon.

Pictures sure say it all.

2011-10-17T10:39:00.000-07:00

Moving right along.

2011-10-06T07:31:00.000-07:00

I am still trying to figure out how to post my x-rays so everyone can see what this hoopla is all about. My regions of subluxations are C5, T4 I have a postural distortion...levo scoliosis with the apex at T4 (right where it is "point tender", and the phases of degeneration specifically is C5-C6 (some beginnings of spurring) and T3-T4 with some lateral spurring.

So far, I have had 4 adjustments and 2 massage sessions. I have also personally done upper body AIS with multi-joint strengthening and core work with modifications. Yesterday, I did cervical AIS protocol followed with chest presses, chest fly's, single arm rows, double arm rows, sumo squats, single leg sumo squats, and push-ups. AIS, esp semi rotation was crunchy. But, after 2nd set, neck felt good. Actually, I felt great.

My R side clavicular pain is gone. My point tender pain at T4 is gone. My fatigue is gone. My neck does have some residual soreness, if you will, but overall the soreness feels like movement. And this is a good sign.

I continue to take MSM daily, along with vitamin C with trace minerals, CALM and my daily ritual of grapefruit seed extract spray as an immune booster. I am still shopping for a good omega 3/6 product, but continue to eat raw walnuts, and other raw nuts for the healthy oils.

So far so good. I feel better. I am still very hopeful to nip this little monster in the bud.

This work is beneficial. This work can and will change your body, but one must commit to it. Are you, too, enduring an issue that we can help you with? Neck? Back? Hips?

Bring it on!

2011-10-01T10:01:00.000-07:00

So, I started my intensive program Wed 28th immediately after seeing and hearing the news. No time like the present. My first adjustment left me sore and I could literally feel my tissue had shifted and was not happy about it. My sleep pattern has been off due to the pain and stress about how I am going to attack it. Sleep, dear readers, is the thing we need most to heal. I had to have a talk with myself (as well as Nicole, my Lotus 9 wingman gently reminded me) that good rest is what I need and that I will not heal my curves by "sleeping correctly".

Then the second adjustment on Friday the 30th. Dr. Troy and I talked about our goal...he says December 19th and I am giving it until the first of April. My schedule for October for chiro care is 3x a week. It sounds like a lot and it is a lot. But (once I can figure out how to post my x-ray) you will see why when you see the severity of issue in the spine. Dr. Troy tapers me off in November then finishes up the intensive treatment in December. Massage wise...Nicole has put me on 2x a week at 30 min a session then taper down to once a week then into maintenance stage. I have designated 3x a week for upper body AIStretching and AIStrenghtening. We will then take new shots of neck to see the improvement.

Lori gave me a much needed specific and wonderfully painful session on Friday after my chiro session. I felt an immediate relief from the weeks of point-tender pain around t4-t5 and pressure into lowest part of cervical attachments. Friday night, I slept like a baby. The first time in weeks. It's great to know that the work we believe in so much....works. Plain and Simple.

Supplements: continue to take what I always take...Cal/Mag (CALM), MSM emergen-c, traumeel, and I will pick up omega 3's/6's to help lubricate joints.

Exercise: continue with my 4 x a week mulit-joint weight training with a few modifications from Dr. Troy on posture to help with reverse C, I plan on picking up a yoga class with our great neighbors, HEAT (a few backbends sure would feel good), and my regular ol' cardio (beautiful days to be in park) routine 3x a week.

Today...I feel less stressed. rested. hopeful. and ready to heal my spine.

You? What are your goals to get and stay better? Are you ready to commit?

Lemonade from lemons

2011-09-29T08:10:00.000-07:00

It was about that time to get an update on my neck condition. If you don't know my story and why I do this work...then read here: http://nfocuslouisville.com/story/body-and-soul

I do get regular body work (more focus on arms, shoulders, and neck) and do a lot of self care, AIS, trigger point work, etc. I also exercise on a regular basis, i.e. weight training (huge fan of this), etc. So, I do all the things I promote to my clients. Due to the severity of both of my accidents, I am fully aware of the degeneration of my cervical and upper thoracic area. This is the main reason why I am so diligent to do the right things to maintain any further damage. But, as I explain to every single person that comes in....life happens.

I had a long overdue evaluation with Dr. Troy Willis @ Livewell Chiropractic&Lifestyle. He is literally down the hall from my Studio. He has a very intensive, thorough intake and takes every part of one's life into account...physical stress, emotional stress, biochemical stress... my kind of philosophy! Next, he did a full spinal X-ray, checked my posture (really good, by the way!! thanks to Kara Price and her excellent Pilates instruction!).

Mid thoracic down to lowest part of back...healthy as a horse! Beautiful spine! My upper thoracic and cervical spine...not so much. There are some very troublesome spots. A reverse C curve. Not good. The beginning of bone spur formation near root nerves. Not good. An S curve at this junction. Not good. Dr. Troy said that I would be a lot worse off, if in fact, I did not have the self care regimen that I currently have...he said that I have caught it early and that I just need to be more specific and hit it heavy. Bring it ON!
It was really hard to see it. But, I am humbled because it is a much needed lesson to be the patient. To hear the news that so many hear when I meet them for the first time. It continues to deeply connect me to this work that I so dearly believe in and maintains a deep sense of empathy to folks that suffer every day.

After the shell shock subsided (even though I knew it was there...seeing it on screen is a whole different ball game), I cried. Took a deep breath. And said, "what would I advise my clients to do?" Commit. Commit to whatever it takes to get better. Because it can get better. It will get better...with a little hard work, committment, persistence, diligence and a great attitude.

So, this is what I am going to do. I have decided to do a 6 month intensive of chiropractic care, orthopedic massage (with my amazing staff: Nicole and Lori), rehab myself with Active Isolated Stretching and Strenghthening. I am putting my money where my mouth is...the next post I will show you my cervical thoracic x-ray. We are going to do a "before" and "after".

I do this work because I believe in it. Now, I will receive this work, because I believe in it.

Nice.

2011-08-21T09:01:00.000-07:00

We just got back from a whirlwind trip to NYC. One night, we met an old friend for a delightful dinner in Ft. Greene then went to a cool little dive for after dinner drinks. She dropped us off at the nearest train and off we went, or so we thought, back to our hotel.

Descending onto the stale urine-stained steps to the subway platform, we snaked through the corridors and down more steps to our destination to wait on the G line train. We noticed a sign that stated they were currently working on the lines and that the G would switch tracks between certain times. So, back up the steps we went to go down to the other side. We waited. Then saw some other folks scratch the collective head..and they switched sides again, too. No train. On either side. So, up then down we went again. On the way back down to the other side, a woman with a young child in a stroller was walking up to the same MTA guy we were...to ask...exactly which platform do we need to be on? It was late. The kid was sleeping and the mom looked exhausted. She didn't want to pull that stroller up and down more flights of steps than she needed to.

The MTA guy was confused too...not a good sign. But, you know? He was so nice and helpful. Without even asking him for "help"...he just helped. He looked like he was actually leaving, but took the time to walk down the steps with us and the best part? As he was just talking with all of us, he, without being asked...just gently grabbed the front part of the stroller lifted it and carried it down the steps for the young mother, without disturbing the sleeping child. Nice.

In that moment, I was reminded on how nice people can truly be...without hesitation. without provocation. just genuinely nice. I forgot about the wait for the train on the stuffy, stinky, and hot platform...he got us all to the right place, so all was well. The young mom walked down the way to wait for the train, the MTA worker disappeared into the tunnel...and I just sat there feeling good about the world.

So, the lesson is to just be nice. Open the door for someone. Let someone over in traffic. Get something off the top shelf for a person at the grocery store that needs it but can't reach it. Smile. Say thank you. Compliment. Be thoughtful and mindful.

Small things really do mean a lot...even to total strangers.

It's not magic, people.

2011-07-13T17:01:00.000-07:00

I have been doing this work for almost 9 years. Thankfully, I have witnessed this field of work grow and mature and become more of a viable option for pain relief, pain elimination as well as a preventative. The body of research collecting each year makes it more evident that, in fact, therapeutic massage as well as AIS:Mattes Method does work...and works where other modalities may fall short. I say this...but, maybe other modalities are not falling short, per se. They are just controlled and dictated by a much bigger entity...big insurance carriers aka corporate bottom lines. Thankfully, I don't have some one in a cubicle some where telling me how long to work with my clients, what to charge every 7 minutes just so I can get a reasonable rate to keep the lights on. Often, my clients will ask if I accept insurance. We are not "recognized" as a provider, yet. And really, once we are "recognized", I will probably still not accept insurance. The system is broken and needs some significant repair before I would even consider the idea.

Why? It's simple. People need to have some accountability. Often times, financial accountability is the quickest way to a person's brain. Often I hear, "it must be nice to get a massage once a month"... well, it is nice. And it's a necessity. Yes. I said it! Just like fresh, good fruits and vegetables are a necessity. Exercise is a necessity. Quality sleep. Healthy relationships. Our good health doesn't just magically sustain itself. It takes WORK and a commitment. So, when you are in the drive-thru to buy your 3rd mocha java frappaccino of the day that costs $5, leaving a store with throw away items that you don't truly need that put you back $75, and/or eating out at restaurants several days/nights a week...how much are you spending? Believe me...a therapeutic session that restores your Central Nervous System, fascial planes, creates blood flow, slows your heart rate, drops your blood pressure, elicits a happy hormonal response that combats anxiety and depression, stimulates your immune system to work optimally...IS WAY CHEAPER and goes a long way to creating and maintaining a healthy mind and body.

We spend more money and maintenance on our vehicles than we do ourselves.

It's time to modernize your thinking and realize, yes, I do deserve to feel good. And yes, I can afford it...because really you can't afford not to.

See you soon.

Get Outside!

2011-06-13T14:09:00.000-07:00

I know it's been really hot. Excruciatingly hot. But, Sunday and today have proven to be the most glorious of Summer weather!

I was lucky enough to spend most of the weekend outside. One night, we sat outside under the stars with friends and what a great way to unwind from the stresses of the week. Then we sat around a fire and just relaxed. No music. No phones.

Then Sunday, swimming around in a pool and enjoying the amazing day. As I watched the wind flow through the leaves on the tree...it reminded me that this...being in nature...is, again, THE best stress relief.

Try it. Daily.

Turn it off.

2011-04-29T15:52:00.000-07:00

What a glorious day...after how many days of torrential downpours...and we get this wonderful gift! On the drive home, I just turned off the radio. no music. Rolled down windows. Fresh air filled with honeysuckle and lilac...driving through the park listening to Beargrass creek rumble over the rocks. Refreshing. Peaceful. A great way to unwind.

I invite you to turn off the gadgets. Put down the gadgets. Unplug the gadgets. And just sit outside and enjoy the peace. It's free stress relief. And it's available to you all day everyday.

April showers bring....

2011-04-28T18:07:00.000-07:00

well, we hope May flowers! It's about that time for farmers markets to start up! But, with all this rain, I hope the Spring crops are not totally washed away...I invite you to start thinking about eating as seasonally and locally as possible. Support local, sustainable food purveyors and farmers. The food is just better. Fresher. Smarter. With the soaring food prices at the grocery, it just makes sense to bring it back to our own community. It is humbling to buy your food from the person(s) that have cultivated and loved the food you are about to consume. Personally, when I get my bag of tomatoes or peppers on a unforgiving hot day from a farmer that has spent the last 10 hours picking and tending to the crop...it gives me a new perspective and deep appreciation. I think we lose that when we blindly shop at a huge store. I am all about convenience like the next person...but, it is important to get back in touch and remember how that food gets there.

Enjoy the spring and all its delicious offerings (mmmm...fresh salad greens! my favorite!)

Maybe...

2011-04-26T10:16:00.000-07:00

I will reconvene the walking group at a later date...once i have several people on board & signed-up ready to go...then we will follow the template I have set up...which is geared towards building a team of folks to train for charity walks, etc.

However, I will post some days that I personally will be at the park doing my own walking regimen. If you want to join...then feel free to join me!

Stay tuned. And again...if you are interested in a walking group for the aforementioned entries I posted...call my Studio line 502-742-9458 or email me amy@lotus9studio.com with your address so I can mail a health intake that is a MUST before starting. Once I get at least 5 folks signed up, assessed and ready...then we can get started officially.

Just so ya know.

2011-04-21T10:01:00.000-07:00

I know I posted dates for walks a few months ago. As this is evolving, these dates are not set in stone. It is important to ALWAYS check this blog FIRST before showing up. I will post where we will meet...it should stay pretty close to my original intention. Sometimes, my work schedule morphs and changes...thus, I must accomodate.

Today is Thurs. we are meeting a 530 and walking to Masonic Homes for about 30 minutes. Next date is this Sat, we will start @ 9 am and walk again..for about 30 minutes. For both of these sessions, please meet me at the entrance of the Wellness Center.

Weather? Wear layered clothing. And Saturday, if it is raining, we will not walk. I encourage you to work out indoors.

See you today! Let's enjoy the sunshine while we have it!

This Tues.

2011-04-18T07:17:00.001-07:00

We are re-scheduling this Tuesday the 19th to Thursday the 21st @ 530.Meet us at the entrance of our Wellness Center! Let's enjoy the weather and break a sweat!!!

IT'S A BEAUTIFUL DAY!

2011-04-05T10:31:00.000-07:00

It is gorgeous today. A bit chilly...but nothing beats the sunshine. Meet me today at 530 at Seneca Park at the water fountain closest to Cannons Lane. Bring your Health Intake and wear layered clothing. Let's get moving!

Times changing.

2011-03-31T14:55:00.000-07:00

Here is some updates for the dates. Life has come up...and here are the changes thus far:

Sat April 9th I will be out of town, and clients on the 12th and 16th...so, I invite you to get to a local park close to your home and walk for 20 minutes. Or, Seneca is a great loop...1.6 miles for 1 loop. Do a loop. or Two.

This Saturday we will start a little after 9 am. Bundle up with some layered clothes. We will walk over at the Masonic Homes. If it rains...we will reschedule.

See you Saturday!

It's spring time. Who needs a gym?

2011-03-25T08:30:00.000-07:00

As I appreciate gyms and ALL they offer, I often hear folk say how they don't truly "utilize" the membership. This is money wasted!

Personally, I have invested in free weights, bands and medicine balls at home. I love to work out at home...or better yet in a big field at the park. Yes, I may be that crazy person you see doing lunges up a steep hill. But, there is PLENTY to do in the park FOR FREE! Plus, you are OUTSIDE! Sometimes I take my ipod, sometimes I don't...and the breeze. the sun. the birds. It's nice to sit under a tree, to catch your breath and reflect on your day. In the gym? You smell a lot of B.O. :) all the flourescent lights...I get a headache just thinking about it.

I know it's hard to get out on your own...so get a buddy system going. Go to park together. Take a medicine ball and work out!

We are blessed with a stunning park system. And lots of hills! So, pick a park close to your house (I am sure there is more than one)...walk it. get to know it. Then SWITCH parks! Walk it. Know the trails. Then be imaginative.

My favorite park in the city is Creason Park. It's huge! Plus, there is a raptor reserve (all kinds of raptors everywhere !!) and a nature preserve close by. It's quiet. It's peaceful. It has killer hills and trails. My favorite it the very steep hill directly in front of the Parks HQ. Goodness. Try running up that big thing...talk about CARDIO! Forget the treadmill. Mother Earth has plenty of terrain to throw at you! I also do "box jumps" on the benches. I started out doing "bench steps" then graduated to "bench jumps" then turned towards the first bridge and sprinted as fast as I could go...then walked a loop, etc. Then sprinted to the big oak tree. Then walked to the birch tree then sprinted again to the next natural destination. Then walk across the bridge to look for fish in the water.

GET OUTSIDE! Use your creativity. We need nature. And she needs us. It is time to create a connection to our surroundings. Plus, we all could use the fresh air.

During our Walking Group, we will have "surprise" trainers along our routes every now and again. These great folks will show you how to get a great workout with minimal to no equipment without being in a gym!

Here is a great thing to start doing at home:

http://shine.yahoo.com/channel/health/3-reasons-to-love-squats-2464988/

SIGN-UPS ARE STARTING NOW!

2011-03-18T14:21:00.000-07:00

It's sign-up time! Call our Studio line @ 502.742.9458 and we will send you a Health Questionnaire to bring on April 2nd. Come a few minutes early. We will always meet in front of the Vogue Wellness Center Entrance!

I will try to always post our routes. The first several weeks will be simple stuff until we get a groove and then we will MIX it up!

I look forward to meeting and walking with YOU!!!

DATES

2011-02-21T12:11:00.000-08:00

Here are the dates for the first 12 week interval. Please note Saturdays are AM and weekdays are PM. Mini-workouts will ALWAYS be a surprise.

WEEK 1
Sat   April 2 9 am
Tues April 5 530 pm

WEEK 2
Sat   April 9 9am
Tues April 12 530pm

WEEK 3
Sat   April 16 9am
Tues April 19 530 pm

WEEK 4
Sat April 23   9 am
Tues April 26 530 pm

WEEK 5
Sat    April 30 9am
Tues May 3 530 pm

WEEK 6
Sat   May 8th   9am (yes, I am serious. Gotta burn the calories to eat the Derby PIE!!)
Tues May 10th 530 pm

WEEK 7
Thurs   May 12th   530 pm
Sat      May 14th 9 am
Tues   May   17th 530 pm

WEEK 8
Thurs     May 19th    530 pm
Sat        May 21st    9 am
Tues     May 24th   530 pm

WEEK 9
Thurs     May 26th    530 pm
Sat        May 28th     9 am
Tues      May 31st     530 pm

WEEK 10
Thurs     June 2       530 pm
Sat        June 4        9am
Tues     June 7        530 pm

WEEK 11
Thurs      June 9     530 pm
Sat         June 11    9 am
Tues       June 14    530 pm

WEEK 12
Thurs       June 16      530 pm
Sat          June 18      9 am
Tues       June 21       530 pm

***we will have mini-seminars sprinkled through-out as well as mini-workouts...NEVER on the same day. each day, please come prepared to work & HAVE FUN!

First Session Dates!

2011-02-21T07:20:00.000-08:00

Here are some details for our first 12 week Walking Group Session!

Interested in signing up? Email Amy ... amy@lotus9studio.com or call our Studio @ 502-742-9458. Please give your full name and mailing address and contact number. I will then send you a "Health Questionnaire". Please fill this out and bring to our first "meet-up".

Please contact your medical provider (and attain written approval) for a check-up or consultation before beginning this walking program/or any exercise regimen, if ANY of these apply:

Sedentary for a year or more
You don't currently exercise and are over the age of 60
You have been diagnosed with heart condition(s)
Pregnant
Uncontrolled high blood pressure
Diabetes
You experience chest pain especially when exerting yourself
You often feel faint or have severe dizzy spells
Any other medical condition

WHAT YOU WILL NEED:
pedometer and/or heart rate monitor
water
appropriate & layered workout clothes & shoes
a good attitude and willingness to learn new things & meet new people!
please, no mp3 players for, at least, our first 6 weeks.
$99 per 12 week session (this will cover mini-workouts with professional trainers)

WHAT YOU WILL GET:
each participating Lotus Walker will receive $5 off any 30 minute session and $10 off any 60 minute session and $25 off any AIS session @ Lotus 9 Studio.

free, creative, informative mini-seminars from local small businesses that will enhance your choice for healthier living.

once we reach our "goals"...participants will receive t-shirts and other great incentives (from local businesses) to reward your HARD WORK & DEDICATION!

a healthier you!

DATES FOR THE FIRST 12 WEEK SESSION (to meet in the Vogue Center Promenade in front of Wellness Center doors) will be listed soon. Saturdays are am and weekdays are pm.

Valentines Day and Heart Health

2011-02-14T13:14:00.000-08:00

Happy Valentines Day!! We spend this day showing our love for others...which is a GREAT thing to do (and really shouldn't we just do this every day?!). But, what is more important to our loved ones then our own "health"?! I am sure the box of chocolates and overpriced roses do not compare or closely reflect the love he/she has for YOU...and your strong HEART, mind and body!

So, let's reflect today on not only showing our unyielding love for our significant other and families, but our unyielding love for ourselves. The best gift you can give to show you care...is YOU!

Ready to walk? Ready for the mini-workouts (they will be a total surprise each time/week)?

Let's make our HEARTS strong to celebrate many Valentine's Days with the ones we love!

Tips to think about

2011-02-08T13:31:00.000-08:00

TIPS WHEN STARTING A WALKING PROGRAM

The first thing to do: check with your doctor. You should not begin any exercise program until you get his or her approval. This is especially important if you have not been exercising regularly!

Start slowly and be consistent & patient. Change will come.

And injuries from walking are almost always caused by increasing the number of days you walk, or your distance, or your walking speed, too quickly. So begin slowly and increase gradually!

You may want to start by walking 15-20 minutes, three days a week. Just walk as far as you can in that time. After the first week, increase your time 5 or 10 minutes. After another week, increase your time again.

When you are walking 45 minutes a day, you may want to add another day to your program. But do not increase the number of minutes you are walking the same week that you are increasing the number of days you are walking.

How fast should you walk? You should be able to carry on a light conversation while you walk. If you are huffing and puffing too much to talk at all, slow down!

But to receive the health benefits of walking, you must not casually stroll. You should be breathing harder than usual and sweating a bit. You should feel fatigued when your walk is complete.

When your walks stop feeling like a good workout, you are getting stronger - so you should do more work! Increase one thing - the time you walk, or the number of days each week, or the intensity (how hard you are working) - until you feel that you are getting that good workout again.

Varying your routine is also a way to work harder. You might want to walk longer on one day of the week, and walk harder on another - but don't increase more than one thing at a time.

When you finish each walk, there are three things you must do: carry identification, drink plenty of water, cool down & stretch, & thank yourself for taking care of your mind & body.

Food for thought

2011-02-07T14:41:00.000-08:00

http://www.mayoclinic.com/health/walking/HQ01612

Interested in signing up for our walking group? Stay tuned for more information on sign-up dates!

Welcome to Lotus 9 Studio's Blog!

2011-02-04T11:21:00.000-08:00

I am currently developing a great plan for a 2011 Walking Group. There are plenty of "running" groups out there, but not all of us want to "run". Right?! Now, don't get me wrong, sometimes when I am huffing it at the park, I do just go into a full on sprint, or a moderate jog through some trails. But, walking? It is accessible to everyone of all fitness levels, and the benefits are amazing.

Why is this massage therapist interested in adding another thing on to her plate? Well, we work with people from all parts of life. Some active. Some not so active. Some, not active at all. I know it is hard for folks to A:commit to a pricey gym membership B:get over fears of going to said gym C: maintain personal accountability for fitness and overall wellness. I hear it all the time, just regarding therapeutic massage, "Oh, it is such a luxury." Really? I would disagree and many of our loyal clients, would as well. Headaches, low back pain, foot pain...the last time I checked, was not a luxury. We are more apt to spend money on useless things at Target or go out and get expensive coffee drinks, daily then take care of our hard-working bodies. Well, the same goes for our fitness.

We educate a lot at the Lotus 9. And part of overall wellness is taking care of your heart, lungs, muscles and mind. Our hope is to create community and commaraderie with folks...and with this is personal accountability.

Lotus 9 Walking program will be in 12 week intervals. I plan on having informative mini-seminars sprinkled throughout along with surprise mini-work-outs (like hooping! fun! with Lotus 9's own Jorden D, mini-bootcamps, yoga, etc). We will set goals and work together to get healthy.

Eventually, once we have some experience under our belts, I want to put our feet to work to raise money for charities. So...we will walk in the MS walk, Breast Cancer Walk, AIDS Walk...you get the idea.

So, stay tuned. I will post what you will need to join. Cost. Supplies. Etc. Then, show up and get ready!