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May 31, 2019 - No Comments!

Iris Graduates: Clinical Sports Massage

When I decided to become a massage therapist, I had a specific goal in mind: I wanted to help people experience true and lasting improvement in their bodies. I was passionate about learning the “whys” behind the issues that clients present to me.

Studying sports massage has been incredibly fulfilling. I have had the opportunity to work with talented mentors who have shared their knowledge and experiences, which in turn enhances mine! Completing my Associate of Applied Science degree in Clinical Sports Massage has offered me the rich foundation of anatomy and physiology that is vital to understanding how the body moves and functions. This education has given me the ability to be more specific to the my client’s needs.

One of my big takeways from school: for optimal performance, there is a balance between strengthening muscles that are too weak and releasing (aka relaxing) muscles that are too restricted or tight.

In ideal movement, the body has enough strength to hold the body in alignment, while it also has enough flexibility as not to pull the body out of alignment. If a stabilizing part of the body becomes too weak, it causes postural distortions, but if muscles become overworked and cannot reach their full range of motion, movement is also compromised which causes discomfort, pain or even injury.

Now that I have a degree in Clinical Sports Massage, some people think that I only work on athletes - this isn't true! Whether someone is a professional athlete who needs to function at their very best for optimal performance, a mom with a toddler, or we work in an office for many hours each day, we all want and deserve to feel amazing! When you come to me for massage, I will be giving you the same focused attention that I give to athletes.

No matter what we do in life, there is always more to learn about how to be healthy and strong so that we can enjoy what we do without pain. Every day, I am using my understanding of sports massage to give the kind of specific care that helps clients feel better for the long run, not just during the massage.

~Iris Rohrer, certified massage therapist


May 31, 2019 - No Comments!

MS150 Ride: Strength & Endurance

Strength: The quality of state of being strong: capacity for exertion or endurance. 

Endurance (n): The fact or power of enduring an unpleasant or difficult process or situation without giving way.

The first time in my life I really had to feel my strength, was by force. I had no choice. I woke up on the inside of a journey where I had to re-learn everything: how to swallow, how to walk, how to talk, how to connect to others. I am strong, by design.

The same event in my life showed me the depth of my own endurance. I had to depend on a depth within myself that I only hoped was there. The power of my strength depended on my endurance. My endurance depended on my strength. In Chinese medical terms, it was the yin, to my yang.

The MS150 ride is a bike ride that routes 150 miles from Duluth, MN to White Bear Lake, MN in two days. Going into this, I don't know what to expect. I will certainly be testing both my strength and endurance to finish. I know that both are there.

As I join hundreds of other riders exploring their own strength and endurance, my ride will support research for Multiple Sclerosis, a devastating neurologic condition under which your immune system attacks your nervous system.

We are ALL fighting a battle in this life. Whether it be MS, TBI, pain, infertility, raising children, relationship and marriage, work-life balance, identity... the list is endless. We are all fighting. Looking to our strength and our endurance to meet our challenges will help us to uncover the natural essence of our true selves.

Riding the MS150 will force me to lean in on my strength and endurance hence, connect to my own true self. The main difference this time? I am doing it by choice.

~ Sophia Bouwens, L. Ac,

You can support Sophia's ride by visiting this page.

May 28, 2019 - No Comments!

Injury Prevention

~ Notes from Dr. Hilary

One of the most heartbreaking events to happen in an athlete’s world is injury! Athletes and active people prefer to continue through many, if not most, injuries because working out is so much more than a way to burn calories and lose weight! It is a physical, emotional and spiritual release. It is a way to find peace, ease and balance. It is a way to feel in control in an out of control world. Telling an active person that they need to take time off to recover is like cutting off their lifeline.

At JADA Studios we try our hardest to help our patients navigate their injuries without taking time away from sport. However, the gold star to achieving this is proactivity. We can help with injury prevention! Injury comes in many forms and shapes and involve the bones, joints, nervous system, tendons or ligaments and muscles.

Inflammation and swelling: We can help with inflammation and swelling including sprains! The body’s defense when it is injured is often inflammation and swelling. For a short amount of time, this is actually helpful, however if the inflammation and swelling lasts too long, it can start to be a nuisance and cause other issues. Acupuncture along with manual therapy is fantastic at reducing both inflammation and swelling, allowing the body to function normally and return the athlete to their activity quicker.

Increase blood flow: Amongst many amazing attributes of acupuncture is its ability to increase blood flow in the body both systemically and locally. Injuries sometimes occur because the joint or tissue is dried out and malnourished. Acupuncture increases the blood flow and in turn the tissue is healthier, happier and injury free.

Muscle tears or strains: Micro-tears in the muscles happen during any workout, it is what helps our body become stronger and our muscles toned. However, tears that are too numerous or too large is detrimental and needs to be addressed. Because acupuncture can increase blood flow, it can also help heal muscle tears and strains. Further, because of acupuncture’s ability to alter and improve blood flow, it is also a champion at nourishing and lubricating the joints and muscles. A healthy muscle is more resilient, powerful and injury resistant than a dried out and tired muscle. The same holds true for joints, ligaments and the nervous system. Motion is lotion!

Loosen or tighten a muscle: Some injuries happen because muscles are too tight and bound up. Some injuries happen because the muscle is too loose. Acupuncture can tighten a loose muscle and loosen a tight muscle. Restoring balance and harmony ensures that the muscle can perform and recover properly, aka… no injury!

Recovery: The body’s ability to adequately and effectively recover is critical to remaining injury free. If the body fully recovers after an activity, event or workout, the probability of staying healthy sharply increases. Both acupuncture and manual therapy aids the body in recovery. A body that is adequately recovered is better able to avoid injury and recover from small setbacks far better than a body that is fatigued and worn-out.

The greatest take-away is that acupuncture is topnotch at restoring the body’s function and correcting disfunction. Whatever goes wrong, acupuncture can direct the body on how to heal. Acupuncture reduces the damage and increase the body’s healing potential. A high functioning body is like a high functioning athlete, both are unstoppable and infallible. The reward for an athlete being proactive with their recovery and injury prevention is their lack of injuries and decreased days away from their activity or sport.

Dr. Hilary Patzer, L.Ac., Craniosacral, Neurokinetic & Level III Fascial Stretch Specialist

January 31, 2019 - No Comments!

Gluten-Free Banana Bread

Banana bread is perennially popular, especially when served warm from the oven, cut in thick slices and generously spread with butter. The addition of brazil nuts, gives this loaf cake a lovely texture, but you can substitute any nuts you prefer or no nuts at all!

Ingredients:

2 ripe bananas

115 g/1 stick of butter, softened

115 g/ ½ cup plus 1 tablespoon granulated sugar

2 large eggs

115 g/1 cup gluten-free self raising/rising flour (or 115 g/1 scant cup gluten-free plain/all-purpose flour, plus 1 teaspoon baking powder and ¼ teaspoon xantham gum)

3 tablespoon buttermilk

2 teaspoons ground cinnamon

1 teaspoon ground mixed spice/apple pie spice

100 g/1 cup brazil nuts, coarsely chopped

2x450-g/1-lb. loaf pans, greased and lined with baking parchment

Preheat the oven to 180*C (350*F)

Put the bananas in a bowl and mash with a fork. Put the butter and sugar in a large mixing bowl and whisk until light and creamy. Add the eggs one at a time, whisking after each addition. Add the mashed banana, flour, buttermilk, cinnamon, mixed spice/apple pie spice and brazil nuts (if you choose to add them) and fold in until everything in incorporated.

Divide the batter between the prepared loaf pans and bake in the preheated oven for 25-30 minutes, until the loaves are firm to the touch and a knife inserted in the middle of each cake comes out clean. Remove the loaves from the oven and let cool slightly while you make the glaze.

Fresh out of the oven!

The loaves will keep for up to 3 days if stored in an airtight container. They also freeze very well, so if you don’t need both, you can freeze up to 2 months.

May 3, 2018 - 6 comments

Ketogenic Fat Balls

Ketogenic Fat Balls

PREP Time: 15 minutes, TOTAL Time: 15 minutes, SERVINGS: 16 balls

Ingredients

  • 1.5 cups raw nuts see note*
  • 1 cup unsweetened shredded coconut
  • 1/3 cup nut or seed butter of choice see note**
  • 1/4 cup cacao nibs optional
  • 2 scoops Vital Proteins Marine Collagen
  • 1/2 cup coconut oil melted and cooled
  • 2 tablespoons pure maple syrup see note***
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons cold water
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt

Instructions

  1. Add the raw nuts to food processor and process until finely chopped. Add the remaining ingredients to the food processor and process until a thick paste has formed. The dough should be sticky.
  2. Roll the fat ball mixture into 16 to 20 balls. Store in a zip lock bag in the refrigerator or freezer (balls thaw quickly, so I store mine in the freezer).

Recipe Notes

*Suggested 1 cup raw almonds and ½ cup macadamia nuts, but any combination works.

**If you keep a paleo diet, use sunflower butter and avoid using peanut butter

***Use a zero-sugar sweetener such as Erythritol, monk fruit sweetener, or xylitol to make these a completely sugar-free ball for a ketogenic diet. If a ketogenic diet isn’t the goal, increase the amount of pure maple syrup to up to 5 tablespoons for a sweeter ball.

February 22, 2018 - 1,107 comments

2018: The Year of the (Earth) Dog

Traditional Chinese Medicine (including Acupuncture) share roots with traditional Chinese philosophy and astrology, including the Yin-Yang philosophy, the theory of the 5 elements,  and Confucianism ethical concepts and practices.

February 16, 2018 marked the start of the Chinese New Year.

2018 is a Year of the Dog. In Chinese astrology, each year is related to a Chinese zodiac animal according to the 12-year cycle. 

Years of the Dog include 1934, 1946, 1958, 1970, 1982, 1994, 2006, 2018, and 2030... The Dog occupies the eleventh position in the Chinese zodiac, after the Rooster, and before the Pig.

If you're born in a Dog year, you're a Dog, and the following are deemed lucky for you:

  • Lucky numbers: 3, 4, 9
  • Lucky colors: red, green, and purple
  • Lucky flowers: rose, cymbidium orchids

More specifically, 2018 is an Earth Dog Year.In Chinese element theory, each zodiac sign is associated with one of the five elements: Gold (Metal), Wood, Water, Fire, and Earth. For example, a Wood Dog comes once in a 60-year cycle.

It is theorized that a person's characteristics are decided by their birth year's zodiac animal sign and element. So there are five types of Dogs, each with different characteristics:

Combining the 12-zodiac cycle and the 5-element cycle, people show diverse traits and horoscope. 

Types Years of Birth Personality Traits
Wood Dog 1934, 1994 Honest, reliable, considerate, having a strong feeling for justice.
Fire Dog 1946, 2006 Kind-hearted, cautious, working in a down-to-earth way.
Earth Dog 1958, 2018 Persistent, meticulously attentive, with good fortune in wealth.
Metal Dog 1910, 1970 Conservative, accommodating, strong sense of self-respect.
Water Dog 1922, 1982 Foresighted, responsible, but some self-centered.

 

Not born in a Year of the Dog, find out your Chinese zodiac here.

January 23, 2018 - 7 comments

The Power of Breath

Pause. Pay attention to your breathing. Don’t change anything. Just really pay attention. Close your eyes.

Are you holding your abdomen in and breathing strictly from you chest? Or is your stomach moving with the inhalation and exhalation? Are your breaths short, shallow, and hurried? Or long, rich, and relaxed?  

Your breathing is your life force, but how often do you think about it? Your breathing provides oxygen to your entire body. If you are breathing short and quick, there is far less oxygen entering your system and far more carbon dioxide than if you took long, deep, cleansing breaths. Bringing intention to something so simple and second natured as breathing can enhance your athletic performance, increase energy levels and help with recovery and relaxation.

By using proper breathing techniques, you will increase your lung capacity and flood your muscles with more oxygen, enhancing your performance during physical activities and sports.

How do you become a stronger breather? Just like how you become a stronger swimmer or runner or football player...you practice. Below are breathing exercises for you to use.

The basic breathing pattern is as follows:

  • Take an in breath (through your nose) which fills your abdomen
  • Continue to inhale and fill your lungs and chest
  • Exhale (through your mouth) first from your lungs,
  • Continue to exhale from your abdomen.  

Hint:It can help to lay down with one hand on your chest and one on your belly. This allows you to feel where you are expanding in your body and what area you are inhaling to first.  Try it out.

 

 

 

Once you have that wave like rhythm down, progress to count and hold variations. These counts and holds ratios will support different effects: relaxing, balancing, energizing. Play with the different ratios until you find one that you are comfortable with and will consistently do.

Inhalation Hold Exhalation Hold Effect
4 counts 1 count 8 counts 4 counts Relaxing
4 counts 1 count 12 counts 1 count Relaxing
6 counts 1 count 10 counts 1 count Relaxing
6 counts 1 count 8 counts 4 counts Relaxing
8 counts 1 count 8 counts 1 count Balancing
6 counts 2 counts 6 counts 2 counts Balancing
6 counts 4 counts 6 counts 1 count Energizing
6 counts 6 counts 6 counts 1 count Energizing

Although you may feel a bit rough and choppy at first, stick with these breathing exercise and you will see the results.  Start by just trying to do it for a few minutes, then ten minutes, thirty…  Practice these breathing exercises when you aren't in motion.  As you conquer them, try to include them in your athletic pursuits. You can match inhalation counts to strides or weight lifting. When you do, you will be able to run further, faster, and with more ease than you could previously.

Your power can be uncovered in your breath.

 

December 19, 2017 - 5 comments

Coming Soon…

To help uncover your potential and discover your power, we will be providing you with thoughts, ideas and advice around training, nutrition and health right here. The journey to your fullest potential is no easy feat. Dig in and study up starting January 2018!