10 Way to Ease Stress; part one

stock-footage-dolly-shot-of-a-motivational-sign-saying-stress-free-zone-with-a-warm-tropical-beach-backgroundWe all have stress. It’s a part of modern life so here are some tips on how to help reduce the affects of stress on your body. I have divided this into two parts so it’s not so overwhelming. As you read this, take what may apply to your own situation as not every suggestion will be meaningful to you. The important thing is to become aware or your stress and if needed, this will give you something to draw on for help. Of course, my specialty, John Barnes myofascial release can significantly help reduce your stress in as little as an hour a week so if you’re in the Sacramento metro area, give me call at 916-363-7173.

1) Eat and drink sensibly. Take time to prepare foods instead of eating ‘fast food’. Try not to binge or habitually eat snack foods. Choose wisely and eat or drink in moderation. Drinking alcohol and overeating may seem to reduce stress, but it actually adds to it.

2) Assert yourself. You do not have to meet others’ expectations or demands. And remember, they don’t have to meet yours either. It’s okay to say “No.” If you are being assertive, not angry, it allows you to stand up for your rights and beliefs while respecting those of others. 

3) Stop smoking. Nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping this unhealthy habit. There are many free stop smoking programs available if you need help and support. 

4) Exercise regularly. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins which are natural substances that help you feel better and maintain a positive attitude. If you need help getting started, contact a personal trainer for advice.

5) Practice relaxation techniques. Relax every day. Yep, take time for your ‘self’. Choose from a variety of different techniques such as deep breathing, Bible reading, listening to guided imagery or a soothing piece of music. Try combining opposites; a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress.


10 Things Your Doctor Won’t Tell You

As an alternative medicine practitioner, specifically a myofascial release therapist, I see many clients who are disillusioned with their doctors and/or the medical system in general as it is now. Here are some thoughts of mine born from those client complaints. I hope they help you or someone you know.

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1) Yes, you can fire your doctor. You can change doctors any time you wish and you don’t even have to give them a reason. Even if you just don’t like yours, or just don’t ‘feel’ comfortable with them, by all means, change.

2) Your pharmacist probably knows more about your prescribed medicine than your doctor does. Most docs know what the meds are supposed to treat, but not how they may react with other meds you are taking or the best time of day to take them.

3) You don’t have to take a prescribed medicine. This is true! Many people have adverse side effects or reactions to medicines, so go back to your doctor immediately and talk about other alternatives. But, before you do, talk to your pharmacist (see number 2 above).

4) Your doctor will tell you to lose weight but not how to lose that extra weight. They have good intentions, but docs have little knowledge on how to do it, so you will have to do your homework and own research on various ways to lose weight.

5) ‘You need to exercise’ says your doctor. How many of you have heard that but have not been given any suggestions of what type of exercise or how to start? No? Then talk to your friends and see what they are doing or get the name of their personal trainer so you can get a program built specifically for you.

6) Most doctors don’t offer, but you can get a second opinion if you are unsure of or don’t agree with what your doctor is diagnosing.

7) Similarly, you can ask your doctor for a referral to a specialist if you want a more definitive opinion. Most primary care docs don’t offer because they are the ‘gatekeepers’ and are told to keep costs down, but don’t let that stop you from getting what you need.

8) Don’t waste your appointment time asking your doctor for advice on what your insurance covers. They won’t tell you, and for good reason, they don’t know, so ask the office insurance specialist not the doctor.

9) Here’s a big one in my book. Your doctor won’t tell you that there are non-medical alternative medicine treatment options available to you. In fairness, they probably don’t know about them. If they do, most doctors are skeptical of them. So, this is for your own awareness. Seek out what alternative therapies there are for you to try.

10) Most doctors will never say to you that they don’t know what is wrong with you so they will use words like, it ‘may’ be this or ‘we’ll try this’, or ‘this is going around’, you get the idea.

So, above all, take your power back from your doctor. After all, it is your body and your health and wellbeing that are at stake. And don’t be afraid to ask others you may know for advice and guidance. After all, we all have valuable insights and experiences to share.

New Website

Healing doesn't happen in isolation picCarol and I are excited to announce the birth of our new website. (gotcha. huh?) Seriously, we’re back online with our new website and invite you to take a few minutes to take a look at http://rosemontpainrelieftherapy.com.

We have created a whole new site with more information, a gift certificate store and a new digital ‘Client Information’ page to save time and effort for those making their first appointment with us.

At our site you can opt to join our email list (which is NEVER shared) for occasional specials and for our monthly newsletter. And, best of all, you can now visit our site with your mobile devices and navigate with ease.

We also have lots of new posts daily on our Facebook page which you can access from our website along with our Twitter and Goggle + pages. Coming soon we will be adding Pinterest and YouTube.

So, whether you live in Sacramento, Rancho Cordova, Folsom, El Dorado Hills or Fair Oaks, we are convenient and close to you in our Rosemont location.

Be sure to check our website frequently for access to all of our posts on social media ’cause ya don’t want to miss a thing!


Words mean things

Words mean things.  And, they come directly from our subconscious thoughts and beliefs.  As I listen to people using words that minimize their feelings or speak in the third person, I find myself wondering what are they really saying or feeling.  How many times have you heard someone say I’m ‘kinda’ upset, or he was ‘sorta’ mean to me, or I was ‘maybe’ hoping.  You get the idea.

My own experience has been that when I use words like that it comes from a belief based in fear.  I used to believe I didn’t measure up so I used words that wouldn’t create a challenging response or cause controversy or conflict.  As I shed the old beliefs about myself, I began to use less minimizing words.  That’s probably why I am so sensitive to hearing them now from others.

When we come from a position of fear, our thoughts are converted into words of fear, or, in other words, minimalized.  This creates angst within ourselves causing tightness and restrictions in our bodies.  We often aren’t aware of these things until we wonder why we hurt, feel bad or are too tired with no energy.  Our subconscious thoughts or so interconnected to our bodies and how we feel. This mind/body connection is mostly overlooked by our healthcare providers.  I personally didn’t realize the significance of the mind/body connection until I started training and treating my clients using the John F. Barnes, P.T. method of myofascial release.

So, say what you mean and feel what you say.  And when you feel stuck and need help to feel better, I’m here to help with JFB-MFR.

Why Wait for Change

I wondered the other day about why we wait for New Years day to make changes in our lives.  Why not Spring?  If fact, why not anytime?  Why do we wait for the ‘right’ time or the ”good’ time to make changes in our lives? Live in the moment quote

In my lifetime, I have had huge changes in my life.  Some have been made by me, some for me and some without me even knowing it at the time.  For example, I made a decision to quit smoking back in 2001 so I sought help from a smoking cessation class, told everyone I was doing it and over a few months, I had done it.  Another major change was when I quit drinking alcohol to excess.  This change was initiated by my lovely wife Carol before we were married.  She told me, “it’s the booze or me, your choice”.  And like a good alcoholic, I chose the booze.  BUT, one evening months later, I was at a church service with a friend and there was an alter call for those who needed help.  I suddenly found myself walking down the center aisle consciously thinking ‘what am I doing?’, but I couldn’t stop.  I went to the alter and the Pastor asked what I needed and I told him about the drinking.  People I had never met put hands on me while the Pastor prayed for help.  When I stood up after, I saw what must have been thirty or forty people around us.  The change was instant and from then on, my drinking problem was taken away.  It is a miracle in my mind and I thank God daily for His gift.

Change is hard and we may need help now and then, but it’s worth the effort as I know from personal experience.  I need change in my life to be a better person for my self, to live better as an example to others and to be a better therapist for my clients.

Reality Check

Crosshand techniqueOur reality is filtered by our own unique experiences.  One simple example I can give you is based on an experience I had when I was about ten years old.  While visiting friends at their mountain cabin, we kids often hiked and explored the surrounding forest.  Crossing creeks walking on a log was second nature to them, but to me, I perceived danger and many times became frozen, unable to cross.  That was my reality and at first my friends didn’t understand, and I guess, I didn’t either.  As years went by, my reality shifted as I learned to trust my balance and understand that with one eye, my depth perception was different than theirs.

Later when I was a senior in high school I worked at my family’s gravel plant.  On one summer day a fleet of end-dump semi trucks were laying down gravel on the highway when one of them slid off the shoulder with the trailer in its highest position and partially full of gravel, was left precariously tilted ready to tip over.  The job foreman knew my Dad and that our business was close by so he sought help from us.  My Dad was away on a delivery so I drove our large end loader overland to the scene to help right the trailer.  To make a long story short, I was able to get on the downhill side of the trailer and position the bucket of the loader on the side of the trailer and slowly and gently push it until it was centered over the truck and the driver was able to safely lower it.

My reality was that I knew I could do it, but almost all the men there didn’t see how it could be done given the steep bank, the weight of the load, the angle of the loader relative to the trailer and, they later admitted, my young age.  They had a different reality based on their own experiences.  And interestingly I might add, I used a great deal of depth perception to accomplish the trailer rescue.

These two brief stories are meant to point out how our realities may change with time.  At one time, I believed my depth perception would limit what I could do but later I found that it was the opposite.  I now know my reality of things is always changing with new information and experiences.