The End is a Beginning Too!

Three years ago I made a split second decision to move my business to Littleton. It was a necessity at the time that grew to a comfort that I never knew I could have! Recently, I opened myself up to the universe to guide my next stage in evolution as a massage therapist and doors have been opened, paths have been lit, all guiding me to my new home at Elevation Health in Southeast Denver.

Over the years I have had the pleasure of working with some of the best clients I could imagine and have enjoyed learning of your stories, both the ones you and your body tells! I have dived deep into tissues and emotional releases, seen you flourish and suffer, the wisdom I have gained from touching each of you is not something I take for granted! You have all been instrumental into creating the therapist I am today and I hold a space of immense gratitude for every chronic condition, every pregnancy sore, every new life, every sigh of deep relaxation.

I have been procrastinating this message to you, because this massive change in my life hasn't fully been accepted by my mind. My body is saying let's go on an adventure and my mind is still stuck in the fear of the unknown.

Littleton has gifted me an easy commute, a plethora of eclectic people, and has even given me MassageBook's #1 Massage Therapist for the majority of time being here, something that truly honors me!

I can't imagine what the future holds, and hope that this change is as positive for you as I imagine it will be for me! Since I will be moving into a space with other practitioners I wanted to share with you some of the new services that will be available at this new location:

• Prenatal, Pediatric, & Family Chiropractors (Mon-Fri) | Dr. Patti Gonzalez, Dr. Maggie McInnes
• Pediatric Naturopath (Mondays) | Dr. Meg Hammell
• Lactation Specialist (Group on Wed @ 10:30am | Private Wed & Sat) | Ana Hill, IBCLC
• Pelvic Floor Physical Therapist (Wednesdays) | Dr. Ashley Zimmerman
• Whole Body Scanner (Thursdays) | Becca Dickerson
• Midwifery (various) | Heidi Hennigan
• Doula (various) | Heidi Hennigan
• Placenta Encapsulations (various) | Heidi Hennigan
• IV Therapies (Mon-Fri/except Wednesdays) | Nurse Kim Rivera
• Frequency Specific Micro-current (Mon-Fri/except Wednesdays) | Nurse Kim Rivera
• Energy Work (Mon-Fri/except Wednesdays) | Nurse Kim Rivera

I will begin working Fridays & Saturdays at Elevation Health to begin, with the intention of expanding days as books begin filling up. 

I have also made a few changes to my business, that I believe will make the process more seamless:

• Single Memberships- will now be available for just single members at $150 annually and $60 for each additional member (payment plans are still available on an as needed basis, discuss with me) 
• No Tip Policy- I have gone back and forth for a few months contemplating this change, I believe enacting a NO TIP policy better serves the work I do and you as clients (no more feeling the guilt of not tipping or running out to your car to tip, all of my prices account for my personal and business needs). Please respect this decision and don't tip.

I will be working with the providers at Elevated Health to provide packaged services as well, stay posted for that!

Understandably, for some of you this change will be more stress than benefit, but wherever your services land, I hope you all continue to enhance your state of being through holistic approaches!

Yours in touch,

Lizzie Johnson, LMT

Welcome to Writing Wedensday

As I work towards finding new ways to engage both my current clientele and those that are lurking in the shadows, never have experienced the light bodywork could bring to their life, I am going to attempt to publish a blog every Wednesday about holistic health or happenings at the Holistic Hummingbird.

This week, I am gearing up to be back at the office close to full time once more. Post-partum and ready to set down my wee ones long enough to open my hands to all of you! I look forward to hearing all the things I've missed in your lives and discovering new ways to facilitate your bodies journey to heal. 

We have adjusted pricing and service menu to maximize the quality provided to clients and give each person that comes through our doors the time and care they deserve. The intention was to focus on how to reward regulars without stalling the ultimate mission of creating a holistic health center tailored to the individual as they weave through the adventure of life.

We continue to look for a new practice location to build on the foundation that has been created in our humble Littleton home. I can't wait to reignite your tissues and celebrate the triumphs in your life as we travel down the road less paved. Remember, your wellness is accessible, even if it feels unobtainable now.

Yours in touch,
Lizzie Johnson, LMT

My Self-care Journey

For my wellness class, we had to establish a clear goal based on our "lifestyle wheel," I found that I lacked in family, spiritual, and emotional areas, but I severely lacked in my "self-care" area. Ironic, as my entire life is based on providing this essential to others.

I thought that if I focused on this area the other areas of my life would grow as well.

My 21 day goal was to take part in an hour of self-care ritual each day. Not only has this goal been great at enhancing my journey, but it has also been good at making me realize the little self-care rituals I participate in, making me more aware of the gifts I receive each day.

Day 1- I received a 90 minute lymph drainage session, much needed and cleared the clog on my head that has been causing ice-pick headaches.

Day 2- I floundered at this a bit, I was tired, so my self-care activity revolved around lounging with my family and enjoying a movie night and take-out, though I'm a proponent for organic nourishing foods, we all need to indulge our taste buds once and awhile.

Day 3- I got to stimulate my creative juices and assembled salt scrubs (30), bath bombs (80), and gift baskets for my friends bridal shower. Many may think this is work, but the husband entertained our son so I got uninterrupted time to be creative. Something I don't get much of.

Day 4- I went to my support group for people who have family members suffering from addiction. This group has been instrumental in delving deep into my root problems that contribute to disruption of my peace of mind. What made it all the more enjoyable was my husband taking our son, I don't get to enjoy the group without him running around and causing disruption so it was nice! I also deleted all the games off my phone, I realized I spend a lot of time playing games when I could be nourishing myself and doing things that require my attention. My goal is to replace these short bursts with solid self-care time.

Day 5- I spent cuddle time with my son in the morning, we giggled and tickled and enjoyed the wee pre sun rise activities of mom and son bonding. I don't get much time with just him and I without stress of the "to-do" list looming. I just got to enjoy us.

Day 6- I was able to do an hour of yoga, I had a toddler climbing all over me, but me-time is me-time regardless of who interferes.

Day 7- I tried desperately to take a nap before my swing shift, but didn't get to, my mind was racing with my to-do list and feeling guilty about it all. When I got to work I was able to move my last client of the day up two hours and leave an hour earlier than anticipated. This extra hour was an extra hour of seeing my son before he went to bed, which nourishes me.

Day 8- An hour massage, woohoo! I love my massages and since it's my birthday month I am getting one a week (and a two hour the day before my birthday). 

Day 9- I'm slacking, but managed to get about 45 min of yoga in today, me is not the priorit today.

Day 10-everything I did today revolved around service to others, I tried but couldn't get more than 10 minutes of meditation in.

Day 11- Made it to my support group and went out to eat with my son, much needed soul nourishing

Day 12- Went to counseling, focused on fears and dreams for the upcoming future, was a good session!

Day 13- Took a 90 minute nap with my son, live Cuddling the lil bear!

Day 14- low clients today so got out 4 hours earlier than expected, spent the time cleaning, which puts my mind at ease, self care is a good environment!

Day 15- got to hang out with the family for a few hours enjoying food and outdoor time

Day 16- 2 Hour Massage and game night with my friends, much needed!!

Day 17- Trip to blackhawk for my birthday with my husband.

Day 18- Trip to blackhawk then a lazy recoup day...lots of sleeping!

Day 19- Went to lunch with my son

Day 20- 5 minutes of zen for me, not much time to do anything else

Day 21- Grandma took me out for my birthday breakfast, plus 30 min yoga in between clients!

What I noticed on this journey....

Overall, my mood improved, I became generally happier and kinder to people I interacted with. I deleted games on the phone and swapped it for time cherishing me. My body feels happier than it has in a long time and I notice a beat on my step. I feel more grateful for everything I have and have taken note of the small activities that I can call self-cate because they nourish my soul. I think I have grown closer to my son and husband and I have enjoyed going to work more. I got sick on day 17, and I'm thinking this is a sign that my body has been overworked and overstressed. I feel happy about maintaining this relationship with myself and making me time more of a priority!

July's Message: Artichokes

My fingers dance along the patches of skin that collide to form your costume, your shell.
The most beautiful parts of you are inescapably hidden beneath a thorny warning-
Prickly prefaces that tell a story of a past that caused you to grow so far from your roots,
You lost all sight of your heart that everyone cherishes so dearly,
Even I, who is you just as you, that person in the mirror, is me,
Had a hard time to get past that capsule that held you helplessly,
Lavishing as the victim underneath.
I had to peel you layer by layer, not like an onion, that is simple to reach the center,
No, you were better guarded than a tightly woven artichoke-
Casted around a heart of gold.
That heart failed to glimmer like the one that stood before.
The skin had grown around you too far for anyone to know.
Now with unreserved release you seem to be coming unglued,
Sifting through the thorns and leaves, you've come to parody,
Some of the hardest spots are gone but you're not sure how much is quite left,
Peeling incessantly to un-choke your heart.

So honored to have such great clients that trust me with their bodies each day! Thank you!

Yours in touch,

Lizzie Johnson, LMT

February's Message: Touch as a Way to Thrive

Here we are, the month of love. Perhaps you dislike the hallmarky, candy obsessed holiday, or perhaps you see this as a reminder to share the love. Whether your single or on your 50th year to the beau who stole your heart years ago you better listen up, because touch=love.

It wasn't long into my massage experience that pain relief brought me a new sense of freedom and deep admiration for the therapist that got me there! Going into my massage education I still didn't understand the remarkable transformation occurring from 4+ hours of massage a week.

But...I saw it impacting my life!

The migraines were gone,  my body image began to morph,  my idea of beauty became a hand skilfully gliding through muscles,  the tender parts of my body released, and tears at the drop of a hat came out. Everything that 24 years on this earth had stored seemed to just open up in cathartic release.

When you receive positive touch you release oxytocin. Oxytocin is the chemical of love and bonding. 95% of this wonder drug is produced by the cells lining the intestinal wall, probably why you feel those butterflies when you hold someone's hand or cradle your belly when your sad.

Oxytocin is called the mother hormone because it's what helps bond us to our babies, stimulate milk production, help a baby thrive.

It doesn't stop post birth, oxytocin helps us all to thrive!  What is the difference between living and thriving? Living is me going into work, doing my job, and going home. Thriving is me going into work, feeling blessed to have clients, excited to help others, celebrating your successes with you,  and going home with an exuberance see my family.

Thriving is the color in the canvas of life.

Without touch infants actually die, it is as necessary to life as food and water! Without touch adults become prone to depression, anxiety, anger, ptsd, and stress.

The old form of western medicine was to not touch the dying.  Before cancer and AIDS and a host of other terminal diseases became more well known, it was common practice to wrap yourself up on masks and gloves, a visual reminder of, "I don't want to touch you." Loved ones were not allowed to the bedside of their ailing family and even the act of giving birth was a detached process (maybe I'll rant about this in a future blog).

Much of this has changed, doctors and nurses are now encouraged to touch the dying and sick. Massage and Healing Touch is now brought into hospitals and institutions at exciting rates. Nurses are in line to receive holistic education and the general concensus is touch is better!

You don't need four hours of massage a week to experience the joy of touch, some great actions you can take:

-Hug someone for 20+ seconds a day
-Practice skin to skin contact with your baby (even if they're 3 mos old this has an impact)
-Hold someone's hand
-Cuddle- your spouse, your kids, your BFF
-Sit on someone's lap or have them sit on yours
-Receive massage regularly, especially during high stress times
-Give someone else a massage
-Volunteer at a nursing home and extend hugs and warm shoulders to the patients
-Rub your belly every night (next time your in ask me how to do this)
-Massage yourself during your yoga practice
-Rub your dogs belly
-Let your cat sit on your chest
-Shake someone's hand for an extended period of time (bonus- look them in the eye while you do this)
-Touch someone's arm or back when you talk to them

Be a pioneer for positive touch!

Yours in touch,

Lizzie Johnson, LMT

December's Message: Laughter in the Tears

I recently heard someone say something along the lines of, "laughter through tears is my favorite emotion." Mine too, I thought.

It's that feeling of release, the clouds clearing, the sweet chaos of joy sweeping everything clean. It's the gift to keep going and learn to experience life with loss, thrive in absence.

I like to think that my practice is a place with hallow walls,  safety and security to relieve and release. That I am a cemetery groundskeeper for you to lay to rest things that are no longer serving you. That as you undress you get to take off all the masks that are plaguing you. Hopefully you feel this way too! 

You have come to me with your losses and wins. I have seen you carry a baby, get promoted, move, start relationships, and end. I have seen you take daily struggles to walk up the stairs and dance happily on your wedding day. I have seen the struggles of your children and know the joy they bring you. I hear your words of truth resonate through quiet tears and tired muscles. I have felt the toll a death has brought to your body, I have heard your laughter amidst those tears.

I am enamored by your ability to keep going!

In theory, I leave you the moment you step foot out of my office, but in application there is still a piece of you that I carry with me, always. We're taught to master the art of grounding. To protect ourselves from taking on too much of a client. I have gotten good at diving in and out of your tissues, but your story- your life legacy- the body, continues to thrive somewhere within me. As soon as my hands meet your flesh once again I am captivated by the tale of you. My hands recall your muscle memory, what stories your body tells. 

The winter season marks inward reflection,  quiet serenity,  and death. I know this season has not been easy on you.  I know sometimes you barrel through my doors seeking an hour all of your own. I know your plate has been full of errands and to do's. That your life takes so much to manage right now there may not be a lot of room to relax. I know the holidays bring up a lot of feelings.

Perhaps, you thought these damn emotions were laid to rest with the last self-improvement book you read or self-discovery workshop you attended. The smallest smells, experiences, weather- can provoke the most unraveling memory about someone you loved and lost. The holidays are typically a joyful time of celebration, but I have found in the joy you find the root of your pain and vice versa. 

This season may be self-destructing for you, you may experience a loss that devastates you, or be confronted with one that you thought was put to rest. I want you to know the importance of self-care and how liberating relieving trauma psycho-somatically can be. I want you to know that you too can view my walls as sacred, as a place to escape or confront, as a place to release and let go. I hope you all take the time this season to find your flame, to implode/explode, to find laughter in the tears.

I am in the process of updating my website to provide resources to my clients that I find valuable, I hope you enjoy these tools and they help you along your journey. Don't forget that current clients have a $25 credit on their file to use before the end of the year! Thank you for a great year of connecting through touch!

Yours in touch,

Lizzie Johnson

November's Message: Ultimate Gratitude

Wow! As we near the end of the year we get ready to close the chapter of 2016, the first full year of full-time operation for The Holistic Hummingbird, LLC and the first year in our new location in Littleton.

I'm overwhelmed with gratitude for the growth I've witnessed not only to my business,  but to my clients and their quality of life.  2016 has been quite the year of action!

This year The Holistic Hummingbird, LLC was nominated Littleton's Best Massage by and ranked #1 Local Massage Business by Massagebook. Beginning in October we also ranked #1 Local Massage Therapist.

This is enough to move me to tears, yet you continue to surprise me!

• 17% of my new clients were from referrals
• We made a 200% increase in income from 2015
• 22% of new clients were from public boards and reviews
• I was able to obtain 24 hours of continuing education credits (no requirement for Colorado)
• I've been able to expand my services and have found a niche in the pregnancy and chronic pain market
• We've been able to add a part-time administrator to our staff and gear up to higher a massage therapist next year

You've chosen me as your therapist to ease complications of chronic conditions

You've inspired me to continue this journey in bodywork and holistic care.

THANK YOU! Thank you for welcoming me into your lives, into your bodies, and into your network of friends and family members!

As a thanks to all you wonderful people, for helping me cultivate a massage business that is picking up steam, I will be giving each client $25 credit to use from now until the end of 2016. You may use this on any services- on packages, discount cards, and drop-in rates.

I can't wait to see where this journey takes us!

THANKS A MILLION!!!!

Yours in touch,

Lizzie Johnson, LMT

October's Message: Creating a Life Path with Pain

It's five in the morning, you hit the snooze, but as you go to do it you feel the zing stretch from your hand to your head. "Must've slept wrong," what most of us think.  Rarely this is the case. Often times we've adjusted our life to accommodate pain. Without knowing it we have taken the first step in creating a life path for pain. I'm not going to vilify this approach. I've been there. Instead, I'm going to introduce how to create a life path with pain. 

The first symptoms of underlying issues go, often times, unnoticed. Pain is one of these frequent first symptoms. We get a kink that clears up in a couple of days or believe we have a pinched nerve, some of us have even been through the cycles of specialists and pharmaceuticals only to be convinced that we have the broad spectrum pathology of neuropathy or some incurable benign condition.

As relieving as it is to hear the news that, "no you're not dying," there is an overwhelming frustration to have your pain dismissed with a pat on the back and a prescription.

I may be a hopeless optimist, but I believe that no pain or pathology is unmanageable. I've spent many years experiencing the burden of pain and many more watching those I love suffer. A great affliction and yet an intricate inspiration in my career in holistic arts. 

Wherever you are, with your own dis-ease and life path you need to find a place to start- to start to unravel the mystery of your body. The body safe-guards by adjusting around pain, so you need to start somewhere to go back through the hoops the body has created. 

In my own case, I needed every medical door to slam in my face before I even looked past the possibility of an outside issue and looked internally.

First place I started- massage therapy, my first love in holistic care. I had a therapist that was great at educating me and empowering me with tools to enhance my life. This is imperative! I strive to do the same for my clients, educate them on what is occurring and giving tools to alter your life. 

We are all on different journeys and I know post massage this is a huge undertaking! I attempt to cater everyone's homework to match where I believe would be an easy place for you to start. The point is not where you start, it is that you start.

For people who are stuck in the office 50 hours a week I give homework that can be done at the desk like:

Stretching at your desk

Increase your water intake

Taking healthier lunches

Self-massaging in the car

People who are on the go and don't get time to work out:

Shifting weight to back of the heels

Doing weights while you're at your desk or watching TV

Committing to 15 minute work outs

Stretching in bed

People with chronic conditions (like fibromyalgia, PTSD, lupus, psoriasis, RA, and depression)

Changing your environment to be less cluttered, full of light,  and getting fresh air

Working with a mental health specialist (these are illnesses treated best by reducing stress, having someone to troubleshoot stress with is great)

Gentle exercises and stretches

Bodybuilders:

Stretching the muscles in between workouts

Incorporating a highly nutritional diet

Taking time to rest and getting regular massage

Staying hydrated

Yoga Enthusiasts:

Balancing stretching poses with strengthening

Getting aerobic exercise or a hatha yoga regimen 

Grounding poses

Massage can take you a lot of places and if it is your primary vehicle on your journey it is important to understand that homework is the gas,  you only get so far before needing to put effort into it. This is the same for whatever path you choose.  While I love my clients and enjoy experiencing life with them,  self-care is what seperates succumbing to dis-ease and conquering it.

To create your life path with pain begin with the main goal in mind,  use an attainable goal that doesn't seem too lofty.

Next, list all the steps that took you to the point you're trying to escape, ie:

GOAL: Get rid of migraines and left side pain

Poor nutrition 

Poor body mechanics

Dehydration

Depression

Insomnia

Weakness and fatigue

Poor medical care

Uneducated on the condition

Low exercise

High caffeine

Self-diagnosis 

Set an ultimate goal for the end of the month to achieve based on the smallest item on your list.

This may not be "cut caffeine out completely" it may be "reduce caffeine intake to one cup of coffee per day

Then, set a month full of goals around this:

Week 1- Drink one less caffeinated beverage per day

Week 2- Cut back...and so forth. 

Do the same thing for everything on your list, each should be attainable in 1-3 months.  Focus on one thing at a time, something like reducing caffeine intake will also benefit a nutritional lifestyle as caffeine both depletes the nutrients in your body and can be loaded with sugar or better sleep, so when you're ready to move on to your next goal your previous goals will have helped to reach this point. 

Freedom from pain may seem enormous, perhaps unfathomable. I can't promise relief, but creating a life focused on good self-care and eliminating outside stressors will at the very least improve quality of life and prognosis. Every case and body is different, don't punish yourself for inability to achieve what your friend is able to achieve.

Ask me for thoughts on your particular situation. I wish you all the very best in your health!

Yours in touch,

Lizzie Johnson, LMT 

September's Message: Fancy Foundations

Have you ever noticed your state of mind being embodied in yourself? If you're go, go, go the head hunches forward,  you begin to "look ahead" to your next thing to do.  If you're dreading something your pace slows and you're catching yourself dawdling from task to task.

The more I work on the amazing body the more I'm captivated by what the mind is saying as translated in stance and posture. While the whole body takes on specific expressions, it is the feet that I have taken particular interest in lately.

I believe the feet are the platform to your life, the foundation of your physical essence, an indication on how someone is moving through their life..  I have asked many a client to walk for me and often times take note in the feet if I notice certain expressions in other key areas of the body. When assessing this I look to the interactive dance- the interpretation the body expresses on a whole in relation to the feet and use it as the guiding force to form my hypothesis on what life changes can be made to enhance someone's well-being.

FLAT FEET
State of Mind: Ungrounded, fluid movements, go-go, figidty (can't sit still to save their life), "open book," no roots

Correlating Dysfunction: Weak medial leg muscles, hypertonic lateral leg muscles, hypertonic posterior leg muscles, weak ankles, prone to Achilles injuries, "duck walking,"  popping and creaks in the knee,  hypertonic hip flexers, anterior tilt of pelvis, sway back, weak and stretched psoas, hypertonic QL, weight gathering above hips, hypertonic lateral thoracic body (teres, serratus, obliques) hypertonic pects, weak rhomboids, TP ridden levators, hypertonic traps, limited ROM in neck muscles (usually from stationary position of jaw jutting forward and neck creasing back at C1 and C2), clenching and grinding of teeth,  migraine headaches,  tension headaches,  overexaggerated curve in cervical spine.

How to Correct:
1. Strengthen anterior and medial leg muscles
2. Stretch lateral  and posterior leg muscles
3. Point feet slightly inward when walking
4. Walk with weight shifted slightly to heels and as though you had an arch (off the medial aspect of your foot like there is a bubble there)
5. Roll out tight lateral leg muscles
6. Roll out hip flexers (I give away balls for this, ask me next time your in for one)
7. Strengthen Psoas
8. Correct posture from the spine as a whole body- don't correct in segments (ie: pulling your shoulders back,  correct by shifting all weight to posterior)
9. Roll out your arches
10. Find practices that ground you- yoga,  tai chi, creating a "home," walk barefoot outside,  get a pet to take care of, commit to a long-term project

HIGH ARCHES

State of mind: Over controlled, withholding emotions, passive aggressive behavior, collecting or hoarding, walking on eggshells

Correlating Dysfunction: hypertonic medial muscles, pigeon toed, weak lateral muscles, hypertonic posterior leg muscles, pain above knee, shin splints, Charlie horses on arch, stiff legs, restless leg syndrome, hypertonic psoas, posterior tilt of pelvis, weight gathers on glutes, sciatic pain, elevated shoulders, limited ROM in neck, "football stance," shrinking spine (constant state of shrug), widespread pain from over-exerted muscles, clenching jaw

How to Correct:
1. Walk with full contact in step, being thorough from toe to heel in contact with the ground, slow your feet down.
2. Point your toes slightly out
3. Stretch medial, posterior and anterior leg
4. Strengthen lateral leg
5. Massage feet on regular basis
6. Work on hip openers like camel
7. Stretch the psoas
8. Focus on relaxing the shoulders
9. Bring head aligned with spine
10. Work on expressing feelings in an intentional way
11. Meditate multiple times throughout the day
12. Let go of control- start with small steps- how the toilet paper is put on the spindle,  what you're going to make for dinner in two weeks
13. Clear your home from unnecessary clutter- do I need it?  Will I use it?  Does it have sentimental value?
**with items of sentiment think of what they evoke- I recently parted ways with a trinket that I had for years, but realized the person who gave it to me gave it to me because they broke something of mine and I no longer speak to that person- the sentiment was negative and cluttering up positive space.

CLUTCHED TOES

State of Mind: uneasy,  restless, fearful,  anxious,  withholding

Correlating Dysfunction: Hammer toes, pain in balls of feet, weight shift to balls of feet, unstable, locked knees, hypertonic lateral leg muscles, hypertonic posterior leg muscles, weight gathers above knees,  hypertonic glutes, pain in low back,  anterior tilt of pelvis,  weak pubic muscles,  hypertonic back muscles, burning in shoulders, head up posture, jaw shifted posterior, headaches focused from base of jaw through back of mid back

How to Correct:

1. Wear shoes that allow toes to stretch open- no more heels
2. Stretch toes open on regular basis, walk with toes off the ground
3. Roll out balls of feet
4. Shift weight to heels
5. Stretch posterior muscles
6. Soften knees
7. Strengthen abdominal muscles
8. Strengthen pect muscles
9. Position head above spine, stretch neck down
10. Meditation for anxiety
11. Write down all of your fears everyday- the simple act of awareness can make them less important
12. Breath work
13. Incorporate objects that comfort you in your environment

TIP TOES

State of Mind: Light,  in the clouds, go-go, looking forward, stuck in the future, daydreaming,  creativity

Correlating Dysfunction: Weak anterior leg muscles, hypertonic posterior leg muscles, plantar fasciitis, Charlie horses in calves,  stiff calves, pain above knees, weak ankles, imbalance, weight shift to front of body,  weak hip flexers, over extended shoulders, head up posture, weight gathers upper back,  hypertonic occipital muscles, headaches prone to sides of neck, jaw and head, pain on top of head

How to Correct:
1. Lift toes when walking
2. Strengthen anterior leg muscles
3. Stretch posterior leg muscles
4. Shift weight to heels
5. Focus on consciously relaxing posterior muscles

6. Forward bends 

7. Strengthen core muscles

8. Bring head to above neck

9. Work on grounding activities

10. Center yourself in the present,  focus on here not the future

The first important step in...steps,  is bringing awareness to your movement.  Hopefully something caught your attention and helps as you progress through your life.  When you bring your attention to a behavior it becomes immensely easier to follow the path of correcting.  Be patient and kind to yourself as you learn more. 

Yours in touch, 

Lizzie Johnson, LMT 

February's Message: Rekindling the Relationship With Ourselves

You've heard it before,  self-care,  self-awareness,  find you before you find the one,  better yourself,  chase your dreams... fortunately,  and I believe equally unfortunate, we have a world filled with self-empowerment slogans,  techniques,  and encouragements. On the surface this is great,  we should be committing ourselves to ourselves first and foremost.  As you dig deeper this is easier said than done.  Most of us have a hard time balancing relationships, work, kids, pets, hobbies and self-care.  We tend to fall into the two ends of the spectrum: those that give endlessly and those that take needlessly. We usually tip the scale to the extremes dipping into each end of the spectrum without ever truly finding balance in the day to day life. 

I wanted to give some quick tools to help you cope as they have been valuable tools in my own day to day balance of the scales:

1. Practice Daily Meditation
• Set aside time each day to meditate, I shoot for (2) ten minute sessions a day, if I get more it's a bonus. Often times I take this in the morning when everyone is still asleep and just after I get off work. Sometimes I find myself sitting in my car or at my desk, but the key is finding a place that is quiet and you won't fall asleep with. Don't try to silence your mind, but instead embrace, recognize, and release things that come to you. Don't fixate on any one thing and try to get up to 90 min a day of meditation (though its a luxury).
2. Create a Bedtime Ritual
• I find sometimes the only consistency and time for myself is late at night. This is the time that I use to give myself some deep self-care. I wash my face, brush my teeth, then proceed to self massage. Always giving my feet and abdomen special attention. I utilize this time to think of how good my body is (versus any of the negative thoughts that cloud my judgement regularly). I rub my stretch-mark tummy and admire that this was my babies home for a time being, I rub my aching feet and think- these puppies do me well, as I wash and moisturize my face I count lines tatted on my face from times of laughter.
3. Use Food to Nourish, Not Comfort
   
• I believe that food should nourish first and seldom comfort. Times when it should comfort are when you're sick. Using food to constantly gratify can become an unhealthy addiction. I try to make everything with intention and submerge myself into the cooking process. The microwave is seldom used in my home, eating out is a special treat, each meal consists of carbs-proteins-fats and I aim for more organic and high vitamin foods. This is expensive, but so is heart disease, liver disease, kidney disease, diabetes, and dentists. In the end my corner cutting (making things from scratch, buying in bulk, using a vacuum sealer...) is fairly cost-efficient and I know that my family is being sustained off of wholesome home-cooked meals.
4. Get Regular Bodywork
• Pain is expensive! Doctors, specialists, missed work, missed life. Regular bodywork is a simple me thing that if continued on a regular basis can help reduce the occurrence of needing to go to the doctors. I know that a big set-back for clients is the cost of a massage and the guilt that goes with it. Consider the costs of ignoring your body. I recommend at least a monthly maintenance massage (more if you can swing it) and 60-90 min. sessions to address more serious issues (recommended to be spaced 5-7 days a part).
5. Participate in Daily Mental Stimulation
• Keeping your mind active helps positive emotional and mental well-being. If you engage in activities that are mentally stimulating (especially new tasks) you actually rewire your brain and form new neural connections. Which is especially valuable as you age.
6. Unplug for One Day of the Week
   
• This one is hard! But trying to unplug (phone, e-mail, tv, computer) one day a week helps you reconnect with yourself and the world around you. Many research has shown links between obesity, mental illness, and chronic disease. The more you sit sedentary on your smart phones watching TV the less time you spend outside (vitamin D), eating consciously, interacting with people (like in real life), rewiring your brain (for insomnia, stress, and chronic fatigue) and participating in physical activity. One day gives you time to recharge and do something new.
7. Exercise
• If this is complicated by chronic disease the first step is to talk to your doctor about a regimen that is safe for you. Most people are able to participate in some form of physical exercise. Yoga, swimming, walking, and Tai Chi are great low impact activities to ask about! Working with one on one coaches is extremely helpful in maneuvering around first time aches and pains.
8. Integrate Yourself into A Regular Outing
• I have regular outings that I go on. Once a month lunches, networking meetings, play dates, dates, and family days. Sometimes it's as easy as my husband and I committing to a night of reading a book together and talking about it or taking my son and dog to the dog park. This isn't always a big to do, but I make sure that I get out, form some connections and have some fun.
9. Say Yes
   
• I added number eight, because so frequently I find myself dreading leaving the house, but very rarely regret when we are done. Saying yes to things that make you joyful and not feeling guilty about spending an extra $10 or not doing laundry is needed!
10. Say No
• In a massage class that I took one of our tools we learned and practiced was to say no. We worked with partners regularly asking them to remove their hands and then to continue the massage. It taught us both to not take things personally and to find our voice. This can be applied to life as saying NO is OKAY! Too often I have clients who have bottled up so much that I believe it is manifesting in physical pain and dis-ease. We all struggle with some form of being a push-over. I have been making some great strides in my personal life and the most important thing I have to remember is- it's not personal. 

I hope at least some of these are tools that can be helpful to you in your life. 

Until we meet again,

Lizzie Johnson

Leaps and Bounds Bodywork Contest

I wanted to do something fun for Leap Year since the auspicious occasion comes but once every four years. Beginning February 1st 2016 ending February 29th 2016 The Holistic Hummingbird will have a contest giving away massage.

You could win:

1. Three Hours of Massage
2. Five Hours of Massage

freeimages.com/aamag

And you can help someone else win One Hour of Massage!

Here's How:

The person with the most points will win the first place prize of five hours of massage.  Person with the second number of points will get the second place prize of three hours massage.

Points are awarded as follows:

• Like our Facebook page: 25 PTS
• Share our  Facebook status post (points awarded once per status): 10 PTS
• Like our Facebook status (per status like): 1 PT

Not a fan of Facebook?  No worries,  here's some more ways to get points:

• Refer a friend (must be a new referral who comes in during contest period- clients still receive $10 towards services for referring them): 25 PTS 
• Come in for a massage (even if you paid for the massage prior to February): 10 PTS
• Leave us a review (even if its not a perfect score) here: 10 PTS
• Send us an e-mail on how we're doing (points count once per contest period): 10 PTS

AND

freeimages.com/kelihope

On February 29th we'll post a Facebook Status asking who you know that deserves a massage, Tag a friend with why you think they need a massage and we'll select our favorite response and award them a one hour massage. (50 PTS will be awarded for doing so).

Winners will be announced on our Facebook page and contacted by March 6th 2016

CONTEST RULES:

• Contest begins February 1st 2016 at 12:00 AM and ends February 29th 2016 at 11:59 PM
• Those who like our Facebook page prior to contest still receive points
• Any lewd/ obscene language listed on any media that represents that Holistic Hummingbird, LLC will be deleted and not count towards contest points
• Standard cancellation, appointment, and ethical policies apply to all contestants and winners, violating policies may result in being removed from the contest
• Winners must agree to being recognized on our media sites in order to qualify for prizes

Most importantly HAVE FUN and GOOD LUCK!

Hummingbird Memberships

The Holistic Hummingbird is continually trying to improve client services, we believe making a membership available to our clients will both provide them cost-efficient bodywork and additional motivation in getting more regular bodywork.

Which is why we are excited to announce that beginning February 1st 2016 we will be offering client memberships providing vast savings to each of you!

Our pricing structures is as follows for Client Memberships:

Membership	Monthly Cost	Consecutive Cost	1	2	3	4	5
Happy Hummingbird	$100.00	$30.00	$100.00	$130.00	$160.00	$190.00	$220.00
Compare-60	$0.00	$65.00	$65.00	$130.00	$195.00	$260.00	$325.00
		TOTAL SAVINGS	-$35.00	$0.00	$35.00	$70.00	$105.00
Hardy Hummingbird	$145.00	$45.00	$145.00	$190.00	$235.00	$280.00	$325.00
Compare-90	$0.00	$95.00	$95.00	$190.00	$285.00	$380.00	$475.00
		TOTAL SAVINGS	-$50.00	$0.00	$50.00	$100.00	$150.00
Harmonic Hummingbird	$190.00	$60.00	$190.00	$250.00	$310.00	$370.00	$430.00
Compare-120	$0.00	$125.00	$125.00	$250.00	$375.00	$500.00	$625.00
		TOTAL SAVINGS	-$65.00	$0.00	$65.00	$130.00	$195.00

We will be offering the Happy Hummingbird, which is a 60 Minute Membership, the Hardy Hummingbird, a 90 Minute Membership, and Harmonic Hummingbird, 120 Minute Membership.

Each membership will provide:

- (One) 60 Minute, 90 Minute, or 120 Minute (depending on service option) per month

-Additional massages available to purchase at half the cost of standard service prices (refer to chat for breakdown)

-Each membership covers the entire household meaning you,  your partner, your children, and anyone else living in your home is covered under the membership (up to 5 people per month) OR for those who wish you may opt to add one person outside of your home to your membership.

To sign up for your membership visit us online at www.theholistichummingbird.com , phone 720.532.4706, or sign up at your next appointment. 

Policies of Memberships:

FIRST APPOINTMENT:

-Upon your first membership appointment primary membership holder must provide bank account information in form of void check or primary credit card to be used for recurring payments

CANCELLATION:

-Must be made 24 hours prior to monthly renewal

-Must be made by primary membership holder

ADDITIONAL POLICIES:

-Changes to pricing and policies will be notified via email and updates to business communications 30 Days prior to effect

-Standard refund, late,  appointment cancellation policies apply to all membership appointments.

-The Holistic Hummingbird, LLC reserves the right to update policies, procedures, and prices as needed

The Hummingbird Has Landed!

It's official. After a long agonizing process and many a sleepless nights we've found a new home. Our new office space is a bit cozier than our previous space, but will offer much more autonomy, specifically a wonderful opportunity to have more flexibility around scheduling.

I want to talk a little about the new space...

Located at 1100 West Littleton Blvd. Littleton, CO | 80120 | Ste. 380. The main crossroads are Littleton Blvd. and Windermere St and Littleton Blvd. (two blocks east of Windermere between S. Gallup St. and S. Hickory St.). Parking is available in the back of the building and the door should be unlocked during business hours. Look out for the large green canopy as a sign you're in the right spot!

If you enter through the front there is a small group of steps going up to the second floor where there is an elevator to the third floor, or you can always take the stairs all the way up. The office is located right next to the restrooms and hopefully signage will be up soon directing you that way.

It has been an uphill battle securing a new space, I thank you all for your patience! I had a location secured until it had a continual spiral of wiring and other issues. I was on crunch to secure a new location that was both a clean environment and allowed evening and weekend availability, this location offered the perfect space for all my needs with some compromising on size and being on the third floor. I hope that this doesn't affect your experience with me as I have enjoyed growing with all of you so very much over the past few years!

In the next few months I will be introducing some administrative support into the office to help with specifically the insurance billing that I look forward to expanding into more aggressively. Stay tuned!

And.....

With this new year we open our hearts in anticipation of the wonderful things that lie ahead and new beginnings all around! I have had tremendous upheaval in my life (for good) these past few months, it seems that I am not the only one! We always hear, new you in the new year, but the saying fits. Barring the fact that we are physically starting a new year, the psychological impact of a clean slate can be inspiring!

We are given a jolt of momentum towards our future goals and the inspiration that we may be able to see a change to fruition as the clock strikes midnight! I want to help empower your dreams this year regarding your personal health!

I want to be here to support pain limitations, stress management, facilitate healing, and create connections to other professionals that will provide the highest benefit to you!

As you prepare for you next visit think of both short-term AND long-term goals you have to help liberate yourself from the chains of physical suffering and mental fatigue!

TO CELEBRATE:

To celebrate our new space I will be awarding....

First Place: 5 One Hour Massages
Second Place: 3 One Hour Massages
Third Place: 1 One Hour Massage

More information will be available in the February Newsletter.


Have a wonderful life until next time!

~ Lizzie Johnson

October's Message: Looking Within

As the air crisps and celebrations begin to take shape we are called to remember to look within. All around us things are dying off, hibernating,  beginning to fall. It is with the same intention of mother nature that we are called to turn inwards and fall into ourselves.  With the preparation of winter underway we have this window of opportunity to listen to ourselves before plummeting into the cold, dark days that lie ahead. Fall is the time to reconnect, take time to listen to the pulse of our heart,  to strengthen our inner voice.  During this time of contemplation we have the advantage of heightened self-awareness that we must harvest.

Remember self preservation during this time,  if you've been putting off exercise or a self care regimen consider this the perfect time to begin! Prior to fighting the cold, with which weakened immune systems come, commit to daily activities that strengthen you. As winter gets underway you will be better equipped to commit the time spent inside delving deeper into you.

As a massage therapist I honor the intuition and inner voice of each of my clients, I listen to your body both expressed verbally and in body language. We each tell stories within the binding of our skin.  Fall is the perfect time to get in touch with our muscles story, which is why I will be offering 60 Minute Meditation Massage for $45. 

What is a meditation massage you ask? Good question, we're trying to figure that out as well! Currently, the method developed by The Holistic Hummingbird, llc, is a Supine Incline Massage with a guided meditation focusing on an intention the client sets for themselves. You will begin with a standard intake, then set an intention for the massage (organization, energy, relaxation, connection, opening, creating space, purging of negativity...etc). You will get undressed to your comfort level then lie on the table face up in an incline position (support provided) your therapist will then commence the massage with a guided meditation focused on your intention. The entire massage session will be performed face up with standard draping protocols and limited requirements of the clients (other than being relaxed and open to submerging yourself into your intention).

Incline massages are not quite as deep as a standard deep tissue as we utilize the weight of the client to access different parts of the body. Your back is still massaged, but in a much less invasive way than a prone (face down) massage would be. Subtle changes occur through way of your intention.

For those looking to kick start a regimen or treat yourself in-between your current regimen we will also be offering 30 Minute Sports Massage Tune Ups for $20.

Sports Massages make use of your body's muscles and ability to move to create a quick efficient release of muscle tension. As this is a quick tune up session no need to undress, wearing comfy flexible shorts and a tank top (or whatever you're comfortable in) and getting on to the table is the best for quickly moving you into different poses. The intent is to encourage diversity in my clients modality preference, so this offer is only good for Sports Massage.

October Promotions: 

• $45 for 60 Minute Meditation Massage

Come with an open mind and body. 60 Minute massage with guided meditation tailored to an intention you set. No limit to number purchased, must be used in October to qualify.

• $20 for 30 Minute Sports Massage

Wear flexible clothing that you can move around in. Add a 30 minute Swedish flush for an additional $30 (total of 60 minutes for $50), no limit to number purchased, must be used in October to qualify.

The intent is to encourage diversity in my clients modality preference, so this offer is only good for Sports Massage.

• Bosses Day Gift

Purchase a 60 min. massage for your boss (or maybe someone who is bossy) as a gift at $45, get one for you for an additional $40.

Limit (2) purchases of 60 minutes at $40 (maximum of $85) Must be purchased in October to qualify, One MUST be given as a gift. 



Photos Courtesy of: 
http://www.freeimages.com/photographer/swinkler-41893
http://www.freeimages.com/photographer/ZoofyTheJi-49371
http://www.freeimages.com/photographer/CTGadgets-80854

September's Message: Honoring Education

As people all around me return to their academic lives I feel compelled to discuss the stress on the physical body that being an educator and student has.  We, as a society, spend quite a bit of energy and attention on education,  yet we often lack the honor and reverence we should look to those who lit the path for us, as well as the young minds who brave the unknown. 

Teachers, in many ways,  are our primary caregivers through a major portion of our lives.  The role of an educator calls upon an individual to be emotionally,  physically,  mentally,  and spiritually open and devoted to not just one or five... but a kaleidoscope of people.... day after day after day.

Parents can empathize with the feeling of the incessant attachment to another human being. While being a parent is on a different level,  teachers have this attachment multiplied by 30+/- times years of teaching.  Even the most well equipped human being can become emotionally exhausted through this work.  Everything we do translates into the body,  every memory,  trauma,  excitement and stress the mind may forget, but the body remembers and carries around.  Imagine the weight of this many people on one persons shoulders!

The psycho-somatic presence of "the weight of the world" causes our shoulders to roll forward and over time a hunch to form. We restrict full breaths into the lungs and diaphragm which can cause or contribute to depression, anxiety and insomnia. Our necks become stressed tense and lead to headaches and migraines when in the pose.

This is also common to start forming in youth around the time when backpacks are carrying heavier loads. The misuse of backpacks can also cause inward rotation of one side of the body,  leading from head to toe and creating pain throughout, or low back stress causing irregular pelvic tilts that can distort the body. Ensuring that students have their back packs lifted closer to the top of the back where the bottom rests mid-back as well as using both shoulder straps to keep weight evenly distributed throughout the body will aid in avoiding problems.

Tedious, repetitive stress on the body,  such as long periods of standing and sitting can form muscle memory tension,  specifically along the erectors, pects, psoas, and teres muscles. While many experience tension here the long hours of repetitive tasks and poor ergonomics in most classroom settings increases the prevalence in teachers and students. Paying attention to regular breaks,  "shaking it out," and sitting up straight with the shoulders pulled open can ease this muscle fatigue.

Regular bodywork- physical therapy,  massage therapy,  rolfing, and chiropractic care can help the body to release tension.  Chiropractic and massage work in conjunction to realign the body and remember its natural resting place. Rolfing is a deeper approach to this physical manipulation.

Other modalities such as counseling can help with the stress of teaching as well as a students task to experience peer pressure,  hormonal upheaval,  and academic stress.

Proper nutrition is also ALWAYS intricate to a happy healthy body!

Remember to be kind to yourself and honor the teacher and student in you all! 

~Lizzie Johnson

Promotionals for September:

• 50% Off for Students and Teachers

Bring in verification (student ID, teaching license, work ID...etc) and receive one massage at 50% off in the month of September 

Limit one per person, offer valid for current faculty, staff, and students at pre-k thru college, trade schools welcome.

• $20 Off 90 Minute Massage

All of our clients receive $20 off any 90 minute service for the month of September. 

No limit to purchase, must be used at time of purchase- $75 is total cost of 90 minute massage offer only valid in month of September. Offer not valid with any other discounts or offers.