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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

Under Construction by Justine Calderwood, MSPT Ever feel like your life is under construction? Like everything is in an uproar?  Like things aren’t going right and you just want it to get back to normal? Maybe you’ve noticed that construction is necessary for progress.  Maybe you’ve noticed it’s accompanied by growth and healing.Let me share a story or two about construction and healing. ​My house has been under construction for the past month as we add on a family room.  This means there is a huge pile of dirt where they dug the foundation sitting RIGHT by the stairs we use to get to the main part of our house.  There’s a porta-potty just beyond that for the construction crew to use.   My parking spot has shifted

Comparisons Aren't on the Path to Healing by Justine Calderwood, MSPT It seems our brain is always trying to "figure things" out and "rationalize" everything.  What would it be like to just stop, quiet your mind for a little while and FEEL into things?  What would your BODY say?  Where would you feel the pain of past trauma or injury?  See, we have a natural tendency to want to analyze, figure out and make sense of the events of our lives and our stories.  What if you could release some of your trauma simply by your willingness to feel into it?  What if you didn't need an explanation?  If you didn't need to attach to the story in order to heal from it?  What if by simply FEELING

Don't Take It Personally by Justine Calderwood, MSPT This stings. When you feel less than worthy, unimportant, un-loved, criticized, ridiculed or unsupported through your interactions with others, do you question yourself? Do you take it personally? What if it's how the person feels about themselves and it's got NOTHING to do with you? Maybe perhaps it would be easier to remain loving and kind toward yourself.I learned about not taking things personally through Miguel Ruiz's book The Four Agreements.  It's a paradigm shift to learn this agreement and begin to use it in your daily life.  Adopting this "rule" may save you needless suffering in life, too.  Click here to learn more about don Miguel Ruiz. ​This

Easy Tips to Relieve Neck ​ ​and Upper Back Tension by Justine Calderwood, MSPT If you suffer from neck, shoulder or upper back pain or tension, try these tips and let me know what you think by leaving a comment below.  Use these easy tips to open up the chest, pectoral muscles and front of the neck, which are common culprits of neck and upper back tension, due to their role in maintaining an upright posture.     Shown is how to use a 4" diameter, small inflatable ball placed in the mid-thoracic spine, near the shoulder blade muscles, to perform a self-Myofascial Release to the chest, front of neck and shoulders.  After placing the ball in position, simply open your arms into a "T" or "Y" position to target different fibers of the pectoral muscles and fascia of the shoulders and chest.  Allow your body