personal growth

How to Exercise Smarter & Not Harder

There is a way of exercising that I KNOW will improve the way your body feels & functions. It doesn’t involve a bunch of repetitions, heavy weights, or intense cardio — you don’t have to break a sweat at all, if you don’t want to.

What it does require is a lot of presence, curiosity, & patience. I often refer to this way of moving as Mindful Movement or Intuitive Movement because it’s all about the relationship between body+mind.

The ‘old way’ of exercising says that more is more — more weight, more reps, more speed, more intensity = healthier body & less pain. But it doesn’t always work like that. Yes, movement is medicine; but some of the most active people I’ve met have terrible chronic pain.

It’s because our bodies are complex, alive & intelligent. And if we want our bodies to feel more vital & healthy, we need to tap into this innate intelligence. We don’t do that through rote repetition. We don’t do that when we’re moving so fast or pushing ourselves so hard that we’re completely checked out, just counting reps & waiting for it to be over with. We do it by:

  • sloooowwing down,

  • paying attention to what we feel,

  • getting curious about our sensations, and

  • mixing up / refining our movements

I’m a big believer in using mindful movement to cultivate greater mastery over our bodies! I teach this to my clients to help them overcome pain & discomfort and improve their overall energy. If this is something you’re interested in exploring, click here to see what it might look like to work together.

Rolfing x Integrity

Rolfing x Physical Integrity

Throughout our lives we develop all sorts of habits, patterns, & coping mechanisms that show up in our bodies, in the ways that we move & carry ourselves.

Habits are born from our body+mind’s natural drive to be energy efficient. But when we lean on habits that are unhelpful, ineffective, or outdated, we end up wasting energy.

In a Rolfing series, we try to help you intrinsically unlearn old habits & patterns that aren’t serving you and, instead, to practice moving from your center.

When you start feel how the different segments of your body relate to one another through your center, you can begin to move & carry yourself with integrity — all segments integrated & working together.

If you aren’t already moving in this way, it’s because your energy-efficient, safety-oriented body+mind recognizes how difficult & scary it is to explore something new. And it believes you’re better off sticking with what you know, even though it may not ideal.

But if you put in the time & effort to make a new habit of moving from your center, your body+mind will have more energy for healing, pleasure, & play

Rolfing x Personal Integrity

Our body+mind are equally-important parts of one fully-integrated system — 2 sides of the same coin. Everything truly is connected, more than most people realize. As you’re going through your Rolfing series, your body won’t be the only part of you that’s changing — your mental & emotional selves are along for the ride too.

Most of our clients spend time between sessions reflecting on the integrity of their movement & posture — it’s a natural part of the learning process. Our hope, though, is that you’re also reflecting on the integrity of your thoughts & words. And that, when faced with a choice, you choose to move from your center — your Truth & your Highest Good.

We are most powerful when our body+mind+spirit are all on the same page and working toward the same goal. And I believe that integrity is one of the greatest goals we can aspire to. Living with integrity gives us power — it makes us bullshit-proof —and it opens the doors for deep healing, satisfaction, pride & joy.

Titration x Productivity

We all know that moment: life is starting to get challenging and we’re feeling stretched, but our schedule is full and we have a lot on our plate.

In these moments, we have a choice: We can push ahead & test our limits. Or we can slow down and titrate (i.e. continuously measure & adjust the balance of) our stress levels to stay within our zone of tolerance.

Sometimes it’s good to push our limits and know what we’re capable of. And, when our giant pile of to-do’s is looming over us, it’s easy to think that the fastest/easiest thing to do is to ‘get it over with’ and rest later. But if we push ourselves to the point of burnout, it can take a lot of time & self-care to get back to health.

On the other hand, if we’re monitoring how we feel, taking breaks, and adjusting the amount of stress we put ourselves through, we allow ourselves to rest & recover as we go along. It can seem counterintuitive, but managing our stress levels in this way can help us to be more productive in the long run. We may work more slowly than we’re capable of, but we do better work with a healthy, well-rested body+mind. And we get to skip the days- or weeks-long burnout recovery period!

Perfectionism x Personal Growth

I’ve had to remind myself lately that it’s okay to ‘check out’ sometimes.

When I first started addressing my trauma, I realized that I dissociate A LOT — it’s one of my go-to coping mechanisms. So I crowned myself the kween of embodiment & self-healing and made dissociation my new enemy.

I didn’t think of it that way at the time... but sometimes a good idea takes a bad turn, ya know? In trying to help myself, I created a new ‘should’ — another rule about what’s [un]acceptable. And dissociating (which I do all the time) was now officially not-okay ❌

So when I get stressed and start to disengage, this little voice of self-judgement chimes in, saying “Don’t do that! Bad!” Which adds to my stress, which makes the urge to dissociate even stronger, which fuels my self-judgement...

I’m just gonna ruin the surprise and let you know, it’s not a very effective strategy. So now, when I hear the judgmental voice chiming in, I come through with the self-acceptance.

I let myself smoke weed & watch Netflix & feel like doodoo, until I’m fckn over it and ready to face my feelings & take care of myself. And when that time comes, I don’t think about how ‘bad’ I’ve been — I just do what my body is calling me to do, and then move on to the next thing.

Letting my intuition guide my progress, rather than trying to ‘discipline’ myself into being perfect, feels like a radical act of trust and self-love, and it’s really difficult sometimes. But we don’t grow by being perfect, we grow by making a mess & learning from it!

Rolfing x Authenticity

In a Rolfing series, one of the first questions that we seek to help you answer is “Where am I?” Using touch & verbal cues, we help you more-clearly define the ‘map’ of your body in your brain.

Typically, as you develop more awareness in your body, you’ll become more aware of “How am I?” You’ll get better at monitoring your sensations and regulating your nervous system. This step is where the work starts getting *really* powerful — this is how Rolfing helps us have less pain & stress, and more energy.

But some of the most beautiful Rolfing experiences I’ve had the honor to witness happen when a person begins to answer the question “Who am I?” more clearly & authentically than ever before.

By developing better physical integrity, we create an opportunity to come into better personal integrity. And I am so grateful to get to work with folks who are ready & willing to step into the next best version of their Self!

Appreciation x Manifestation

Take a moment to appreciate something you’ve worked for.

When we want something, get it, and then forge ahead to the next thing without pausing to enjoy, I feel like we send mixed signals to the Universe. Like, are you sure you really wanted this in your life? Or did you really want the ‘wanting’ and the ‘doing’?

Desire is a beautiful expression of our unique essence. But it can be uncomfortable when there isn’t enjoyment on the other side.

Fortunately, we can always enjoy what we’ve already received. And when we lean in to the good feels that come with getting what we want, we impress upon ourselves & the Universe that fulfilling our desires is worthwhile & yields positive results

Perfectionism x New Year's Resolutions


As we transition into the new year, many of us are making BIG plans! This time of year is so filled with hope & encouragement.

But I think this has happened to most of us — around March (...or, y’know, late January), we ‘fall off the bandwagon’ as they say.

Making a new habit feels weird, and sometimes we struggle and we don’t like it. And maybe we forget a few times, or skip it because we don’t feel like it. And then, after awhile, we just go back to what we’ve been doing because it’s easy & familiar.

I know, for me, it’s my streak of perfectionism and all-or-nothing thinking that trips me up with stuff like this. When I can’t execute my perfect plan perfectly, my reaction is to think that I can’t do it - I’m not cut out for it, it’s too hard, etc. It’s like I’m so overwhelmed by feelings of not-good-enough that, to avoid dealing with them, I just shut down and give up.

Fortunately, I’ve learned to be more & more aware of this pattern. And whats helped the most is to give myself permission to do something badly.

Most people fumble & struggle & fail a lot before they become skilled at something — that’s just life. And yet I was expecting myself to be supernaturally good at things I had little-to-no practice doing.

When I expected I would do badly for awhile (and made myself okay with that), it became a lot less scary for me to try new things. And, ultimately, to perservere and succeed.