Archive of the Category 'News'
By Kristin Iris
I’ve been involved in athletics and physical activity my entire life. From gymnastics when I was younger, to diving in high school, to martial arts for the last ten years and of course yoga, I am no stranger to the need for proper self-care. While we all know we should take care of ourselves sometimes it does go to the wayside.
Whether you are physically active or not active at all there is one self-care tool that EVERYONE should have in their toolkit: Yoga Tune Up® Therapy Balls.
YTU Therapy Ball method was developed by Jill Miller, creator of Yoga Tune Up® and author of The Roll Model. The balls are very inexpensive (retail at $11.95/pair) and small enough to leave at home, work, your gym bag or even carry around with you. I have mine with me almost all the time. They’re both super easy to use and provide extensive benefits to your body and well-being.
Here are 5 big reasons why you need to get these balls:
1) Everybody loves massage, right?
Most of us do and even if you don’t I can guarantee you still NEED massage. EveryBODY does. Therapy Balls are a tool for deep, targeted, self-massage that will release muscles, relieve tension and induce relaxation. Only have a few minutes? That’s all you need to get into a good spot. You’ll be amazed how much a difference a little massage can make.
2) Don’t become one with your injuries
Ever had an injury or pain that you grew so accustomed to that It became part of your everyday living? “My knee always hurts.” Or “That’s my bad shoulder.” Don’t let your injuries rule your life or your body. Therapy Balls repair and release muscles, fascia and other connective tissues helping them function better. This makes them an incredible tool for injury rehabilitation as well as prevention. I’ve used mine to rehab a neck injury and a sprain where one of my ribs connects to my spine. Others have even avoided surgery by using the Therapy Balls. Yeah, they’re that good!
3) Warm ups and warm downs for workouts
Many of us jump right into a workout or walk right out of one without so much as a stretch. Therapy Balls are a great to use pre and/or post workout. They warm up and awaken the muscles before you start working ‘em hard. After you finish they help relieve tight, sore and overwork areas which reduces post-workout soreness AND cuts down on recovery time.
4) Develop your proprio—what?
Proprioceptive sense. It’s like your 6th sense: the ability to know where your body is in space without seeing it. Many people, especially those who aren’t so physically active have poor proprioceptive and kinesthetic awareness. In short, they don’t know what their body is doing. Is this you? Using Therapy Balls helps you develop a deeper sense of feeling in your body, which not only builds awareness but a “smarter” sense of what your body is actually doing. If you think you’ve got a good proprioceptive sense, great! Now sharpen it.
5) Smaller than a foam roller and better than a tennis ball
While foam rolling is good, Therapy Balls are better. Due to their small size they can get into areas of the body that a foam roller cannot. DON’T swap them out for a tennis ball though. Unlike tennis balls Therapy Balls are made of rubber rather than fabric so they have grip that allows them to penetrate the different layers of tissue. The rubber also means they have more “give” than a tennis ball and work well with the shape of your body. This makes them very safe when you roll over bone and more sensitive areas.
Therapy Balls are incredibly versatile and such an amazing tool. If you could add just one thing to your regular self-care routine I HIGHLY recommend you get these balls. Watching videos or taking a class will help you learn to use them but even playing with them yourself and exploring different movements and techniques that let you get into areas where you need relief will be a huge benefit to your body and your overall well-being. Living better in your body means living better in your life.
Go deeper…
If you’re in the Chicago area I will be teaching a 2-Part Workshop Series (at Two Hands) to give a foundation in using the Therapy Balls for self-massage and how to incorporate them into your everyday life. Join me Tuesdays Feb 17th and 24th from 6pm-7:30pm for Self Massage with Yoga Tune Up Therapy Balls. Get all the workshop details and register HERE!
Monday, February 9th, 2015
In the beginning of every year at Two Hands we make it a point to go out and do something fun as a group. This year we had a party at 10pin Bowling Lounge. It was a good time and we were so happy that everyone could make it this year! So here we are from left to right: John (LMT), Alyssa (front desk, billing, assistant), Melissa (LMT and RYT), Raquel (MA, front desk), Dr. Shanna (DC, RYT), and Kristin (RYT). This is the whole team! Here’s to a great 2015!
Friday, January 30th, 2015
We’re pleased to announce a 2-part yoga workshop on February 17 and 24th. The workshop is entitled “Self-Massage with Yoga Tune Up® Therapy Balls” and will be taught by Kristin Iris.
This 2-Part workshop series will give you a thorough foundation in using Yoga Tune Up® Therapy Balls as an easy method of self-massage to relieve pain, repair the body and induce relaxation. YTU Therapy Balls are extremely versatile and small enough to easily carry with you. You’ll learn basic Therapy Ball techniques to help you recover from physical activity, reawaken from non-activity, and even rehabilitate injuries. You’ll learn simple routines you can do on your own to access every area of the body and learn how to successfully implement this innovative form of recovery into your every day life for long-term results. Live better in your body!
Register before February 14 for only $65. Registration will be $70 after February 14. It includes two 90 minute sessions, a pair of Yoga Tune Up Therapy Balls, and worksheets for reference.
Click here to learn more and register for the workshop »
Wednesday, January 28th, 2015
I finished my 7-day liver detox on Sunday night. I was glad to be finished, but since then I have been eating almost the same. I have made the following long-term nutrition goals:
1) 6-8 servings of raw fruits and veggies each day
2) coffee sometimes but not daily, instead drink lots of tea, including kombucha!
3) protein and fruit smoothies for breakfast (I like the SP Complete Dairy-Free with frozen mixed berries)
4) less alcohol; wine may be full of antioxidants and heart healthy, but for me, maybe not every night!
Wednesday, January 28th, 2015
How I’m feeling: I have been feeling really good, but I am not gonna lie…I have been craving bread today! I usually avoid gluten 5 days a week . I guess my body knows that and is expecting it today on day 5! But enough about bread, let’s focus on what I am eating today!
What I’m eating: For breakfast I had a protein shake smoothie with mixed berries and a rice cake topped with almond butter and sliced bananas. Organic cranberry green tea kept me company on my morning commute. For lunch I ate black bean soup (that I made last night from the Core Restore booklet and it was easy I swear) and a salad with lettuce, kale, mushroom, olive oil, balsamic vinegar, coarse sea salt, and lime juice. Yum! For snacks I had celery and rice crackers dipped in a red pepper/eggplant/garlic dip (from TJ’s). Currently I am eyeing up a pear or a banana for ANOTHER snack. Have we ever talked about how much I eat?
What I’ve learned: Honestly, I love detoxing! Every time I do one, I learn something. I learn either something about myself (food addictions, emotional eating), to eat mindfully, or how to make small changes to my daily diet that can last a lifetime. This time I’ve learned that I really love having a fridge stocked full of fresh fruits and vegetables. And, I hope my husband doesn’t read this, but I really don’t dislike cooking as much as I thought I did. I just need to spend a little more time meal planning, produce shopping and cooking. The process makes me feel grounded and more connected to my food. Next step…growing my own food! Well, maybe next year.
Yours in Health & Wellness- Dr. Shanna
Friday, January 23rd, 2015
Hi to all my fellow detoxers!
I started my liver cleanse yesterday as planned with the best kratom capsules in order to improve quality results. I ate bacon and had a mimosa for my last meal! That was about 30 hours ago. Only 18 hours left on the food-fast portion of the cleanse and for most of that I will be sleeping! I just finished making the 1-wk Core Restore recipe for 3-bean salad which I will devour tomorrow at exactly 3:30pm. I will also take to work: my protein shake powder, a lettuce and kale salad, rice cakes, sunflower seed butter, celery, snow peas, an apple and a nectarine. I love doing a fast because when you reintroduce fruits and veggies they taste amazing! Unadulterated, fresh, and delicious just as nature intended!
What is a liver cleanse?
Woman sitting at table in fitness sports clothes, with dumbbell weights on table, with cleansing juice and lemon water.
A liver cleanse may involve may involve choosing or avoiding specific foods, or going on a juice fast.
The liver is the body’s natural detoxifier, as it cleanses the body of toxins and produces bile to support healthy digestion. A healthy liver can detoxify almost everything that a person encounters. The liver is on the right side of the body, just under the rib cage,
When the liver is diseased, the body cannot filter out toxic substances as efficiently. This can cause a wide range of symptoms, including:
itching
yellow jaundiced skin
swelling
blood vessel problems
gallstones
fatigue
nausea
diarrhea
A variety of natural health practitioners, supplement companies, and medical websites argue that the liver accumulates toxins during the filtering process.
They insist that over time, these toxins can cause a range of nonspecific symptoms and may even cause serious diseases or increase the risk of cancer. There is little evidence to support this.
Over time, however, exposure to chemicals can damage the liver. For example, drinking alcohol is a well-known way to ruin liver function over time.
In most cases, a liver detox involves one or more of the following:
taking supplements designed to flush toxins out of the liver
eating a liver-friendly diet
avoiding certain foods
going on a juice fast
cleansing the colon and gut through the use of enemas
While liver failure is a serious health problem, there is no evidence that dangerous toxins accumulate in otherwise healthy livers without specific exposure to large amounts of these chemicals.
Yours in Health & Wellness,
Dr. Shanna
Monday, January 19th, 2015
Hi all!
I am starting my detox on Sunday afternoon. I am so ready that I am starting a day early! Good luck to every one else joining in and let me know if you have any questions!
Yours in Health & Wellness,
Dr. Shanna
Friday, January 16th, 2015
Happy 2015! It’s time for our annual “Detox with the Doc, they recommend Detoxic Indonesia” event. This year we’re offering 25% off both our 21-day Purification Program ($58 savings) and our 7-day Core Restore Program ($25.50 savings). The sale runs from 1/5/15 – 2/16/15. Pick up your detox kit at our office or call us at 312-634-0740 to have us mail you one.
Beginning a detox can be overwhelming. It sounds daunting and difficult, but it doesn’t have to be! I have been doing 1-3 liver detoxes per year for over ten years. Let me share with you some of my tips for success:
1. Plan
Timing is the most important part. Plan to do the detox when you don’t have any big eating and drinking events on your schedule. For example, if you have wedding, your birthday, or a holiday during your detox it will be more difficult to be successful. Once you schedule the detox keep those days clear of any extra activities.
2. Simplify
Don’t over complicate the diet changes that are needed. Stick to the basics. You don’t need to spend hour after hour cooking or even shopping to do a detox. Keep it simple.
3. Snack
Make sure to pack yourself lots of healthy snacks. This way you will be less likely to cheat on your detox if you get hungry between meals. Also, eating frequently will reduce the occurrence of headaches due to low blood sugar.
4. De-Stress
During a detox you can expect to be a little more tired than usual. Try to use this time to relax. Do what needs to be done and then go home and rest. Go to bed early.
5. Rest
While detoxing you should not exercise too vigorously. It is important to preserve your energy during a detox program.
6. Timing
Finish your “last meal” at lunchtime and then start the clocks for your detox. This way your last day of the program will end at that same time as the first day began. The detox will seem much shorter this way, even though you will still be sticking to the program guidelines.
7. Wind-down
If you are currently drinking caffeine daily you should start to wean off of it prior to starting the detox. This should help to reduce the chances of headaches related to caffeine withdraw.
8. Upgrade
If you want to get the most out of your detox you can add in some therapies. Saunas, Epsom salt baths, acupuncture, cupping therapy, massage, chiropractic adjustments, oxygen therapy, body wraps, enemas, restorative yoga or a twisting yoga class.
I will be starting my detox in mid-January. This can be a great time for you to do a detox as well. You can benefit from knowing that others (including me) are doing it too!
Monday, January 5th, 2015
Choose Conservative Care First. I believe this is the most logical approach to healthcare and that’s why I love being a chiropractor!
October is National Chiropractic Health Month! We would like to encourage all consumers to think “Conservative Care First!” when it comes to their health care, especially when pain is the issue.
For many years, patients would find relief through conservative forms of health care such as chiropractic services only after unsuccessfully trying a range of other, more complex and riskier treatments. Today, that approach has been reversed. Today’s health-conscious patients realize and medical research and guidelines support the idea of exhausting conservative approaches to pain management and other conditions before moving on to other treatments.
“Chiropractic services” refers to manual manipulation and other non-invasive therapies that promote healing. Doctors of chiropractic (DCs) are educated in nationally accredited, four-year doctoral graduate school programs, with the average chiropractic program equivalent in classroom hours to medical programs. So this National Chiropractic Health Month, talk to a DC about choosing conservative care first!
Learn more about conservative care at www.chirohealthy.com.
Wednesday, October 1st, 2014
We are happy to announce our newest yoga class, called Active Stretch. An “active stretch” is performed by actively contracting the muscle as you lengthen it. Using this technique and variety of yoga poses, our Active Stretch class helps to relieve soreness, tension and stiffness in the body.
The class takes you through poses that target the major areas of tension in the body and access and release multiple layers of tissue and muscle. It will help improve joint stability and functionality while deepening kinesthetic awareness. This a good class for students with pain, poor flexibility, or muscle tension.
The Active Stretch class is great for all levels. It is available each Monday from 5-6 pm.
Register for an Active Stretch yoga class »
Wednesday, September 17th, 2014
