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Author: Justine Calderwood

Are you ready to create your Best Year Yet? Well, I’m here to help you do it! First up is starting with a vision and goals. What is it you want to change, create or improve in your life? You’ll need a vision so you can create the road map to get there! I suggest starting with a brainstorming or day-dreaming session. It’s simple. Just sit and give yourself some quiet time where you will be uninterrupted. Set a timer for 10-15 minutes then picture where you want to be, what you want to accomplish, or a feeling you want to create in your life. Imagine as many details as you can. If you want a little help with this process, I recommend trying Guided Meditation. My favorites are available for free on YouTube such as The Honest Guys. They have ones

  It’s that time of year when you may be gearing up to spend the holidays with family and friends. But what do you do if you’re in pain, either from a chronic condition or recently injured, and you need to travel?   Two things come to mind when I think about traveling for the holidays. One is getting to and from your destination, which may involve a long car drive, airplane travel or other public transportation. The other thing is what to consider when you arrive, since you may be staying with family, friends, or even in a hotel or rental home.   At the holidays, we pack up our car to head back to the Midwest to visit family. It’s a 15 hour drive to Iowa from our home in Colorado, and we usually make the trek in one day. I have

I was talking with a healer friend of mine this morning about all juicy things related to healing, which means inevitably we talked about our own stuff. If you aren’t aware, a healer doesn’t actually heal you; they are simply someone to guide you so that you can heal yourself. In my experience that can only happen if the “healer” has done their own work. The inner journey isn’t the most important journey

Love yourself enough to self-treat everyday. As a physical therapist trained in the John F Barnes Myofascial Release Approach, I encourage my patients to self-treat everyday. What do I mean by self-treat? I mean taking the time out of everyday to take care of you. We’ve all heard “you can’t pour from an empty cup”. I get that you’re a busy mom and your co-workers are relying on you to get shit done day in and day out. You’re running your kids from here to there after school and there’s yet another dinner eaten in the car or while sitting on the bleachers during practice or games. You pack lunches and snacks and sign papers and manage to see that your kids get their homework done. You volunteer like you’re expected to. I also get that you’re a busy dad. You bring

Are you a mom who’s experienced the dreadful peeing accident during a workout? When simply coughing or sneezing? Or have you ever had a sudden loss of urine when trying to get to the restroom in time? I remember the first time this happened to me, shortly after giving birth to my first daughter more than 13 years ago. I was ashamed that I couldn’t even stop the flow of urine and peed my pants, right inside my home. My husband was sympathetic but I was so ashamed, and even worse, I was worried that it would happen again. What if it happened when I was out getting groceries or at a friend’s house? I started packing a change of clothes for baby AND ME inside the diaper bag. Things improved as my postpartum body healed, but the incontinence lingered long after

Winter is just around the corner here in Colorado. With that, you may be gearing up for all the fun winter sports, like skiing, snowboarding, hockey, and ice skating. Even if you’re not an avid winter sports fan, you will likely encounter ice sometime in your life. This is true whether you’re living in beautiful Colorado or somewhere else blessed with the changing of the seasons.   With winter comes the chance of falling, even for those of us who play it safe and don’t partake in these types of winter sports. Chances are at some point in your life you’ve experienced a fall, whether it be missing a few steps on your stairs at home, stepping wrong off a curb, wiping out on your bike as a child (or on your mountain bike as an adult), a slip down a river

  You don’t grow in your comfort zone.   Think about that for a sec.   Have you ever accomplished something by staying in your comfortable little box?   It's easy to talk yourself out of taking action on something because of fear. Maybe it comes in the form of excuses or telling yourself you don't have the time or the resources you need. But if you quiet down the inner chatter and let the truth percolate, you may realize it's really FEAR that's holding you back.   This idea that you have to get out of your comfort zone to grow became all too apparent recently as my teenage daughter swam in her first swim meet. She wasn’t the only one on her team that was there to swim in their first meet ever, and I'm sure there were other children on other teams in the same boat.     As

by Justine Calderwood, MSPT   Are you pregnant? Are you in the post-partum period and you're worried about how soon after delivery you should resume exercise? Are you a mom suffering from pelvic pain or weakness? Do you have questions on whether the back pain you are experiencing is normal following the birth of your child?  Did you have a difficult birth and wonder if things will ever improve? This is for you! I had the distinct pleasure of sitting down with Amy Vander Linden, MSPT of Moment of Truth Physical Therapy in Phoenix, AZ on August 13, 2018 for a Facebook Live interview. Amy Vander Linden, MSPT has been a physical therapist for more than 18 years and specializes in John F. Barnes Myofascial Release. Amy has found this to be the most effective way of eliminating painful restrictions and restoring mobility. She