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  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

Feeling stressed out? Jittery? Spacy and unable to concentrate? Ungrounded? You know you need to do something about it. But what? Let’s talk about some ways you can reign in your mind and get yourself grounded again.​   1) Go inward.  Get down deep into what’s bothering you. “Without Awareness there is no Choice” is the mantra I’ve learned from my mentor John F. Barnes.  That means if you’re not really aware of what has you in a tizzy you don’t really have the power to do anything about it.  So, get aware!  Find out what the hell is bugging you so you can choose what you want to do about it. Are you worried about the future? Ruminating over something in the past? Steaming over a conversation you had? Mad at yourself for how you reacted to your spouse last night? Got a full plate

Here are four easy tips to improve mobility and ease pain in the shoulder using self-Myofascial Release. A small inflatable ball can be used to release restrictions in the soft connective tissue surrounding the shoulders, shoulder blades and chest. Coupled with some gentle myofascial stretches, these tips can help you feel better and move easier again. Remember to listen to your body; don't force anything and stop if you feel like you need to.

May 14, 2018 Monday. This marks the last week that I planned to commit to this blog, but I’m finding this to be a fun way to stay accountable to myself. I’m hoping someone will find it interesting, but if not, it was meant to help me, so I’m fine with whatever it is. This morning I get up at 4:15 when my alarm sounds. It’s easy this morning. I slept well, waking only briefly at 2:25 and falling back to sleep easily. I get ready for the gym and go downstairs to get my meditation spot set up. Someday, when our new addition is all complete, I will have my own space that I don’t have to create each morning. For now I get my diffuser going (Peppermint + Eucalyptus), spread down two blankets on the couch and grab a pillow.

May 7, 2019 Monday morning. I tossed and turned throughout the night, waking with dreams I can’t recall. I wake at 3:35 am and can’t fall back asleep, although I lie in bed until 4:13, right before my alarm sounds. I get up and get dressed and ready for the gym. Then I settle on the couch and pick out a meditation on YouTube. Today I pick a Guided Meditation to meet my spirit guides with The Honest Guys. It’s a powerful meditation as I connect with deceased loved ones and angels. I see my great grandma, Rick, Melon, Jeremy and several large guardian angels that I can’t make out faces on. After the guided meditation I just want to lie here, on my side in the fetal position. I choose some instrumental music and just soak up more healing energy. I

April 30, 2018 Monday morning. A fresh start to another week. Some people dread Mondays. Not me, I get excited about a fresh week, after spending weekends away from doing business. Well….that’s not 100% truthful, as my family knows. I sneak to my computer on Sunday afternoons or Saturday mornings to “do something quick” and sometimes end up sitting there for longer than I intended. But I’ve been being more intentional about this lately and making a point of keeping business to the weekday. It’s my increased commitment to my family and my marriage. This week I vow to eat healthier, make a commitment to get to the gym five times and start each morning with 20 minutes of meditation or other self-care. This morning I hop out of bed when my alarm goes off at 4:15. I change into my workout clothes,

The Road to Balance: Introduction to my Personal Fitness Journal by Justine Calderwood, MSPT This is my raw and real fitness journal. A little background on me: I’m trained as a physical therapist and what I’ve learned about sports and movement has either been through PT school, observation or my own trial and error. This is my journal of getting back in shape after starting my own business.I’ve gone through various stages of fitness in my life. I didn’t grow up playing sports. It wasn’t an option when I was in elementary school and junior high. In fact, I don’t even remember there being a push to play T-Ball or soccer or volleyball. I did gymnastics for a period of time, but didn’t do the organized sport scene.My backyard