A Knead for Wellness The Blog

One of the most common things I hear is, “My shoulder hurts.” What surprises many people is that the painful area isn’t always the source of the problem. The shoulder is designed for mobility, which also makes it dependent on the muscles and joints around it working together. Tight chest muscles, an overworked upper trapezius, restricted movement in the shoulder blade, poor posture, or even tension in the neck can all contribute to shoulder discomfort. During a massage, I loo

Sometimes it’s important to step away from your day-to-day environment, especially when you’re feeling stuck, overwhelmed, or pulled in too many directions. It can be difficult to know what to do when you feel this way. The answer usually isn’t an expensive vacation to a faraway beach or the highest mountain across the country. More often, it’s simply creating enough space to think. Many of us try to push through. We stay close to home and work, we may attempt to “get away” b

This is one of my favorite high-protein lunches between clients. I’ve found that meals with 40–50 grams of protein keep my energy more stable during a long day of massage appointments. 45+ grams of protein and prepped in minutes in the morning, to easily take with me to work. Sometimes I only add turkey and sometimes only chicken. I don't personally add bacon but I do like it occasionally in my Cobb Salad. Ingredients 2 cups chopped romaine lettuce 2 hard-boiled eggs (12g pro

We all carry things that aren't visible to the people around us. Sometimes that weight shows up in our minds, our hearts and eventually our bodies. This is a story about life, healing and why people often seek massage for more than muscle pain.

Many people think massage therapy only helps when you have a painful knot or muscle tension. I've said something similar at times when I get really busy and am making excuses to myself why I've not booked a massage in a while. While massage is excellent for relieving tight spots, its benefits go far beyond just fixing knots. You can gain a lot from massage even when your muscles feel fine. Many of my clients schedule regular weekly or monthly massage sessions not becasue they

Therapeutic massage hand placement on the back during a massage session to help relieve muscle tension and tightness. Some people feel awkward even talking about glute work during a massage therapy session, but the glutes are some of the hardest-working muscles in the body. Between long hours of sitting, intense workouts, driving, stress, and poor posture, they often hold an incredible amount of tension. The glute muscles are commonly overlooked during massage therapy, yet th

Shoulder tension causing nerve compression Many people are surprised when shoulder tension starts affecting more than just the shoulder itself. One of the most common complaints I hear from clients is: “My shoulder feels tight… and sometimes my arm or hand goes numb.” While arm and hand numbness can have several causes, muscular tension, posture, stress, and movement patterns may sometimes contribute more than people realize. What many people don’t realize is that the nerves

Massage therapy offers more than just physical relief. Many people find that regular massages improve mood and an overall sense of well-being. Here are five ways massage therapy can make you feel happier. Reduces Stress and Lowers Anxiety Stress is a major barrier to happiness. Massage therapy helps by lowering cortisol levels, the hormone linked to stress. When cortisol drops, your body relaxes, and your mind feels calmer. This effect can last for days after a session. For

People often think of muscle maintenance as working out, eating healthy and drinking enough water. But, in addition to also getting enough sleep and stretching, one important tool is often overlooked: massage therapy.Whether you spend your days working out, sitting at a desk, traveling for business or simply dealing with the physical stress of everyday life, it's important to realize that our mucsles have the power to help us feel more energized. Regular massage therapy can h

When your back muscle feels stuck, it can quickly disrupt your day and limit your movement. This tight, uncomfortable sensation often comes from muscle knots, spasms, or tension that restricts flexibility and causes pain. Knowing how to respond effectively can help you find relief faster and prevent the issue from worsening. This post explores practical strategies to ease stuck back muscles and regain comfort. Understanding Why Back Muscles Get Stuck Back muscles can feel stu

Eating a salad doesn’t have to "boring". When you add protein, salads energize and support your body and keep you full. Whether you want to power through a busy workday, recover after a workout, or simply enjoy a nutritious lunch, protein-packed salads are the way to go. I persoanlly love making my own healthy salad at home and taking it to work so that I can enjoy it between seeing massage clients. I get creative with my food prep and salads are no exception. This post explo

My clients tell me all the time they wake up with a sore neck because they’re “getting old”, slept funny, or just haven’t found the right pillow. Sometimes it goes something like... “My nephew slept in my armpit and since I was stuck in the exact same position all night, I couldn’t move.” - Me, lol And yes… that can happen. But in most cases, it’s not your nephew, your daughter, your sleep position, or even your pillow. Your neck is usually responding to patterns that have be

Most of my massage therapy clients visit me consistently 1-4 times per month and take great care of their bodies by eating well, exercising and practicing other health habits. My clients understand that what happens between sessions makes a huge difference in how the body feels and functions overall. 3 things I wish more of my clients would focus on, weekly, between massage sessions: Breathe, Move and Recover.. . Breathe Something most people don't think about is how they are

As someone who loves all things that help relax the mind and body, I’ve recently been making my home environment feel even more spa-like. Think cozy bookworm vibes with a wellness twist. As you might imagine, I have a massage table right in my living room. It’s my go-to spot for stretching, exercises like the Bulgarian Split Squat, massage (of course), and one of my favorite new rituals: legs up on the wall , also known as Viparita Karani in yoga. Nearby, you’ll find yoga,

This is a quick and easy homemade chili recipe that is cozy in the winter time!

My father requested Split Pea Soup a few weeks ago, which I had personally never made. This slow cooker split pea soup recipe was so delicious and easy to make that I've been making it every week since for me and sending him home with some as well. The first time I made it, I didn't add enough split peas to the slow cooker and I used too much broth, so the soup was thinner than I wanted. This version uses the right amount of split peas to create a naturally thick, hearty text

A continuous yoga flow built around 108 sun salutations showed me how effort can create calm, and how the body generates its own heat when given time and rhythm.

Sound Bath is the perfect way to end the year, start the year and continue enjoying it all year long with sound and good vibes.

This is the perfect time of year to make this again!! The other day one of my clients mentioned he's been cooking using his new slow cooker. He told me he impressed his adult sons with a delicious Pot Roast and Veggie meal. This calls for a repost of an old Pot Roast & Veggie recipe, using a simple Crock-Pot recipe I dug up from years ago. Do you want to enjoy pot roast but don't wanna work that hard for it? Well, you've come to the right place. Check out this recipe... #potr

Sisters communicating on Thanksgiving