A first Time Marathoner tells us how Yoga + PT Helped her get to the finish line
Lauren Ashby is a Nurse, Yoga Instructor and Runner who lives in San Clemente and teaches at Epic Yoga with Dr. Katie. She recently ran her first marathon and we were curious to know how her yoga practice influenced her marathon training and race. In this interview she tells us about creating balance in her training and how mindset work really paid off!
Three Things You Can't Ignore If You're Serious About Spring Cleaning This Year
We’re all familiar with the concept of spring cleaning when it comes to getting rid of physical items that no longer serve us and dusting off those fan blades we’ve ignored all year. But this spring it’s time to clean up something far more important than our homes. It’s time to “spring clean” your health to make sure you’re not neglecting your well-being.
Why Does Stress Get a Bad Rap?
What, Why, How: Cash Based Mobile Physical Therapy Clinic
Create Balanced New Year Intentions
January 1st. When you see that date on the calendar, do you feel a sense of excitement about the limitless possibilities? Or do you feel a pit in your stomach remembering the weight loss goal you set last year that you ignored?
No matter what happened over this past year, it’s time to start fresh. There is no better time than New Years to reflect on where you are and start to set new intentions to become the person you want to be.
Let’s End the Year WELL
We’re Grateful for YOU!
Why You Should Invest in Your Health
October is National Physical Therapy Month and World Mental Health Day also falls on 10/10 so we wanted to take this month to highlight the benefits of taking the responsibility of your health into your own hands. Investing in your health is a commitment - one that pays off with extended, quality years to your life and ability to be more present with loved ones, all while feeling lighter and at ease in your body. If you’re someone who is called to make a lifestyle change, wants accountability, and needs help from an expert - we’re here to support you with physical therapy, yoga, and energy work!
There are Healthcare Providers Who Want to Listen to and Understand YOU
If you’re done feeling like just another number in an office, we get it. Clinical therapists can be seeing multiple patients at a time to hit their numbers. Not at BBK! Our approach is patient-centered and holistic, providing convenient and accommodating care. We work with you one-on-one and will take the time to listen to your perspective and experience, as you know your body best and it’s not one size fits all. We’ll also work with what you have in your own home so you can stay consistent and remove any worry around being prepared - we’ll ensure all movements are tailored to you. Feel safe in your body, your home, and your mind by working with our patient, caring, dedicated team.
Feel Confident Doing the Things You Love
Have you been putting off physical activities due to an inconvenient symptom in the body? Or do you just want to feel more confident and strong in your favorite hobbies? We’re here to help! Recently, Katie was treating an ER nurse that came to us with years of chronic neck pain. This pain led to discontinuation of activities she loves - hiking, jogging, and yoga. After 12 weeks on her healing journey of consistent PT sessions, she has starting taking yoga classes again, jogging 2x/weeks and is feeling much better!
And another client, under Kristi’s care, alleviated worry and doubt about her mobility:
“I see Kristi to address the aches and annoyances that prevent me from living my best life. When my physician told me I had bone spurs in my spine and arthritis in my neck, I wanted to make sure I could move freely for years to come. Kristi gave me my confidence back.”
Book a session with Katie or Kristi today to work with a Doctor of Physical Therapy and create a faster timeline to get back to your favorite activities and hobbies.
The Longer You Avoid the Problem the Worse it Gets - Start Today!
Lately, we’ve been hearing that patients don’t feel safe going into a physical therapy office or yoga studio at the risk of contracting COVID-19 from other patients. But we’re here to remind you that you don’t have to be scared to commit to health changes - there’s another way. As mobile physical therapists, we work with you in the comfort of your home or outdoor space so you can avoid crowded offices and studios. Since our team comes to you, you don’t have to put off symptoms, pain, or necessary adjustments while staying safe and focusing on your care without distractions.
Feel Mentally Lighter, Stress Free, and at Ease
With October 10 being World Mental Health Day, we want to emphasize the importance of mental health. We understand that the health of your body goes beneath just the skin and bones. It’s also important to have mental, emotional, and spiritual health so you can cope with life’s daily stressors and live up to your greatest potential. A consistent meditation practice can help you with pain management, focus better, be more productive, reduce stress, and improve sleep. This month, we’re excited to share a free meditation guided by Rebecca, Balanced by Katie’s resident Reiki Master and Yoga Instructor to help you feel lighter as you navigate your days!
If this meditation helps you to feel more grounded and relaxed, you may want to consider booking an individual Reiki session to cleanse and clear your energy centers (chakras) so you can fully de-stress and feel more at peace.
Invest in yourself and your future self will thank you! If your health is a high priority (which it should be 😉), what are you waiting for?! Send us an email hello@balancedbykatie.com to take your health and healing into your own hands today.
We're now taking new clients in North County and San Clemente and cannot wait to work with you to achieve your goals!
Neck pain? No problem!
We can help you relieve your pain!
Now that fall is almost officially upon us, remembering your new schedule can be a pain the neck, literally! Neck pain can come from things like weak shoulders, poor posture, and stress. Our shoulders and neck are one of the most common places where we store stress. When we are ‘shouldering too many responsibilities’, we can feel quite burdened and overwhelmed. Psychology Today recommends delegating your tasks and asking for help but if those just aren’t doing the trick for that pain… we got you!
As Doctors of Physical Therapy, Katie and Kristi have seen plenty of people with neck pain and have the skills to assess, diagnose and treat with many modalities to help you feel better, focus better and be present for your life. Katie is currently treating an ER nurse & Mom that came to her with years of chronic neck pain. The pain led her to discontinuing activities she loves - hiking, jogging and yoga. After 12 weeks of consistent PT sessions she is taking yoga classes and jogging 2x/week and feels much better!
If you want to get back to the things that you love too, check out the video below with a few easy movements to jumpstart the healing process. Whether the pain originated from getting back into fall routines, texting all day, waking up with a kink or moving the wrong during a workout or surf - these moves are a sure way to get mobility back into that area and relieve discomfort.
And sometimes the pain originates from a much deeper place than just the physical body… If you feel that the pain is due to an imbalance in energy, Reiki may be the healing modality for you! Rebecca, Reiki Master Teacher, specializes in identifying where stuck energy resides in the body and can help you to clear it - including in the neck.
If this video was helpful - let us know! Leave us a thumbs up or comment on YouTube so we know to make more videos like this one.
If you’re needing to get yourself, your kids, or your family back into a routine, make sure you don’t forget to pencil in time for movement and preventative care. We can help prep for surgery, take sports skills to the next level, and calm nerves around starting anything new (school, grade, job, etc.). Combining physical therapy, yoga, and Reiki, we take a holistic approach and can suggest a custom plan for you and your health!
Katie, Kristi, and Rebecca are mobile practitioners so they come to you and are taking new clients in Carlsbad, Encinitas, Solana Beach & Del Mar. Fall back into flow by booking a wellness session today online or emailing us at hello@balancedbykatie.com.
Back to Basics: Holistic Approach to Health
New Faces, Same Us
Your Perfect Beach Workout!
Tips to Crush Mom Duties + Stay fit!
The Key to Healthy Shoulders
Spring Clean Your Life in 5 days!
Moving with Motivation
Balanced By Katie
Ok, real talk….
I woke up the other morning not wanting to run. Which is weird for me because typically every day starts with a few mindful minutes in bed, a run with the dog, a warm cup of joe, and then I’m ready to get after it. Waking up and not feeling like lacing up my shoes also came with a huge sense of guilt. Not only did I not want to run, but I was feeling guilty for feeling this way. This was a conversation with myself that I wasn’t enjoying.
Why was I feeling guilty for listening to my body? At that point, I thought about going for a run, but guilt didn’t feel like a good reason to force myself to do something. So I asked myself, what truly motivates me to run? Is it this sense of guilt? Is this sense of guilt forcing me to run on the daily? Is guilt a good reason for me to do something? The answer to that one is probably not… so if it’s not guilt, what else motivates me to move?
And my answer?
… let’s dive into this first.
Moving with positive motivation. Sit and think about what that means to you. For me, it means that I choose to move and am motivated by the fact that I have a body that allows me to run, that I want to maintain an active lifestyle because it makes me a better, wife, friend, daughter and physical therapist. I’m motivated to move because movement fills my tank up with energy that fuels me for the day and boy does that feel good. I think often times we get caught up in the notion that we have to move because we feel ashamed for not moving. On top of that, our motivators are often extrinsic in nature, meaning we seek other peoples approval to do something instead of our own. So if we should shift away from extrinsic motivators, what other types of motivation can we use?
(Need a positive group to help motivate you? Join us Friday mornings for Virtual Strength and Conditioning )
Intrinsic motivators. These are the internal motivators that ‘light your fire’ or ‘fuel your tank.’ But watch out, there are both negative intrinsic motivators and positive intrinsic motivators and those negative intrinsic motivator seem to captivate our thoughts more often than not. A study by The National Science Foundation has shown that 80% of our thoughts are negative, with 95% of our thoughts being repetitive (1). So if these negative intrinsic motivators are so prevalent, where will we find these positive intrinsic motivators? Well let’s start by wiping away those motivators of guilt, sadness, comparison and instead shift to motivators such as empowerment, happiness, energy, and self-growth. That’s a good start.
Positive intrinsic motivators can be found in thoughts or ideas help you form a healthy relationship with staying active. These are the “I want to” thoughts instead of the “I have to” thought. The “fuel your fire” feelings and the “warm and fuzzy” thoughts. Maybe you’re motivated to stay active to get on and off the floor to play with your grandkids, or you want to be able to run down the soccer field to coach your kids team. Whatever it may be, make sure that these positive motivators resonate with you. Make sure they aren’t malicious, aren’t fueled by guilt or comparison. And once you find them, hold onto them tight.
What are three things that motivate you to move? Don’t cheat, think about the first three things that come to mind and go ahead, write them down.
1)
2)
3)
Now I want you to cross out whatever is a negative motivator on that list, and instead replace it with a positive intrinsic motivator.
Let’s make this a daily habit for the next month. Prior to working out each day, I want you to check in daily with where your motivators are at, make whatever changes need to be made, and proceed with getting after it.
I’ve been keeping track of my motivators the past few weeks before I workout… and boy do I have some personal work to do, I will be the first to admit it, but I’m already making progress, and I am excited to see the progress you make as well.
So what motivates you to move? I’ll ask you that question again come March, and I can’t wait to hear what you have to say.
Happy moving with motivation!
Love, Lauren
Feeling inspired to move? Need a few ideas? Check out our blog Five Tips To Exercise Without a Gym During Quarantine
Balanced by Katie offers physical therapy in Del Mar, Rancho Santa Fe, Solana Beach, and other regions of San Diego.
Resources:
Physical Therapy near Rancho Santa Fe, Del Mar Physical TherapyJanuary Fitness Goals that Work for Busy Dads
Balanced By Katie’s guide to staying fit, healthy, and happy over the holidays
The Value of Time
I believe that time, even though intangible, is the most valuable aspect of life. Similar to money, time can be wasted or saved. However, unlike money, you can never get the time back you’ve spent or wasted. Time is everything. Nothing can escape it--living or inanimate. Everything ages over time. Time heals us, teaches us, allows us to grow as a person, and builds relationships. It is important for us to remember how valuable our time is and make the absolute most of it.