Small Business Weekend Specials!

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This Nov 26, we want to celebrate Small Business Saturday with you! It’s a special holiday created so communities can show love for small businesses like ours. And it wouldn’t be a celebration without customers like you joining us!

So mark your calendars for Nov 26, the Saturday after Thanksgiving, and get ready to Shop Small with us.

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Click below to purchase your punch cards!

https://clients.mindbodyonline.com/classic/ws?studioid=13366&stype=41

 

 

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Click below to purchase your 1 Month of Unlimited Boot Camp!

*New Clients ONLY!  

http://clients.mindbodyonline.com/classic/ws?studioid=13366&stype=43&prodid=649

 

 

Look back at 2014…

What a FABULOUS year it has been with the Fit Chicks!! I can’t even begin to express how much fun every year has become, being able to create all the fun and amazing things at Fit Chick Express. I would be lost without my girls!

Take a look back at our 2014 and see what YOU missed out on. 😉 Please join us in 2015!!

Allergy Season Is Upon Us!

Whether spring or fall, many of us suffer from seasonal allergies. I’ve had allergies on and off for many years, always in late summer/fall. My husband gets terrible allergies in the spring.  Airborne pollen is the most common cause of seasonal allergies, also known as hay fever or allergic rhinitis. Allergies can be miserable! Why does your body decide to put up such a big fight against something as insignificant as pollen from a tree or weed?  Part of our problem may be that in general, our living environments have become more “sterile” – cleaner overall – resulting in our immune system becoming increasingly unable to differentiate between a real threat and harmless pollen and dust.  Another part of the problem may lie in our digestive systems: Processed food, genetically modified ingredients and synthetic food additives all destroy the beneficial bacteria in your gut, which has a negative effect on your immune system. (Did you know that EIGHTY PERCENT – 80%!!!! of your immune system is in your gut??? That number makes sense when you consider everything we take from the outside to our insides by eating!).  In general, to help the gut (and therefore allergies), you’ll want to avoid processed foods, focusing on organic, locally-grown foods instead, and include fermented foods in your diet to optimize your gut flora.  It may be wise to investigate if wheat or dairy are good foods for you by eliminating those foods for a period of time, and then reintroducing those foods in a very careful way.

Here are some other tips to help seasonal allergies:

• Eating local RAW honey can be helpful for some people. The honey must be raw though! (Do not try this if you are allergic to bee stings!)

• Flushing your sinuses with a neti pot – the act of flushing pollen out of the sinus cavity is

extremely soothing and helpful

• Ensuring your vitamin D levels are adequate via a blood test

• Increasing omega-3 fat intake while decreasing omega-6 intake – reduces inflammation

associated with swollen sinuses

• Fermented veggies and probiotics can add beneficial bacteria to your gut which help to heal the gut

• Foods that contain natural antihistamine bioflavonoids can stabilize mast cells (the ones that secrete all that nasty histamine that makes us snotty and itchy). These foods include citrus fruits, onions, apples, parsley, tea, tomatoes, broccoli, and lettuce.

• The same natural antihistamines mentioned above may be taken in a supplement form – and they have none of the side effects of over the counter antihistamines like Benadryl (***this is something that has worked amazingly well for me personally.)

• It’s also important to avoid household chemicals like triclosan (found in antibacterial soaps) and BPA (bisphenol-A, found in the linings of cans and in certain plastics). Studies have shown that these two chemicals can aggravate allergies and hay fever. Get rid of that antibacterial soap; plain soap is enough to kill bacteria and other germs.

Feel free to contact me for more information!

Bobbie Covert, Certified Nutrition Therapist (NTP)

Visit us as www.FitChickExpress.com for more information about Bobbie Covert, NPT, and our fitness program for women!

Photo courtesy of Valeo Health and Wellness Center

What is Rolfing® Structural Integration?

My name is Lauren Harmon and I am the owner of Body in Harmony located within Fit Chick Express. I offer Rolfing® Structural Integration sessions. The goal of Rolfing® Structural Integration is to bring a person back to their natural balance and alignment through body awareness education and manual manipulation of the connective tissue (fascia). Each session has a set of goals to systematically change the stress patterns within the person’s body so that they are able to move easier and have an overall increased level of well being.

 Rolfing® Structural Integration has the ability to help problems like Carpal Tunnel Syndrome, TMJ syndrome, neck pain, headaches, back pain, posture, athletic performance and overall well being.  This type of bodywork creates lasting results and helps people be able to fully express the being that they are inside.

As a member of Fit Chicks I am always looking for ways to help the ladies with body mechanics and self maintenance for their workouts and daily lives. Since most people spend a lot of their day sitting this article will be focused on how to sit in a supported way which protects the back maintaining a lumbar curve in your lower back and helps maintain range of motion in the hips.

Find a chair or bench to sit on! You want to find one that has enough height to have a slight downward angle in your thigh.

Step One: Find your seat bones!

What are your seat bones you ask? Sit on your chair and let your body rock side to side as well as forward and back gently and feel the bony part of your pelvis on the chair. These are your ischial tuberosities.  If you are not feeling two bony points then tilt your pelvis back and forth gently until you can feel connection with the chair.

Once you find the seat bones continue to rock back and forth until you find a happy medium between leaning backward and forward. This should be a place that feels comfortable and easy in the body.

Step Two: Thigh angle

While sitting on your chair you want a slight downward angle in your thigh. This means that your knees should be slightly lower than your hips. If the chair you are on is too short to do this and can’t be changed add a folded towel or blanket to raise the seat. If the chair is too high for your feet to touch the ground then use the towel or blanket for under your feet (phone books work too for under the feet)

Step Three: Foot Position

Once you have the right angle in your leg the next alignment to look at is your foot position. You want to line your ankle bones up under your knees. This means that the leg will be in a little bit bigger than a 90 degree angle. You want your foot to lay flat on the floor. What I mean by this is you want weight through the whole foot. For example you wouldn’t want to put weight just in your toes but feel your heels as well.

When your feet are in a good position, gently press your feet into the floor. You will feel a slight lift in your body activating your core and decompression in the low back. This connection into the feet helps create support for the upper body and takes the load off the low back. You do not have to push hard with your feet at all times just keep an awareness of the bottoms or your feet.

Side Notes:

  • If pushing into your feet creates tension in your body imagine that the floor is coming up to support your feet instead of pushing into the floor.
  • If you are having trouble finding the lift, have a friend gently put their hand on your lower back then press into your feet slowly. This will help you feel the lift as you connect with their hand.
  • If you want to deepen that connection from your feet to your core put a pillow between your knees and bring the knees towards one another slightly as you press into your feet

 

If you have any questions about supported sitting or Rolfing® Structural Integration please send an email to Body_in_harmony@yahoo.com or check out bodyinharmonysi.com

 

Lauren Harmon Certified Rolferâ„¢

Certified Equine Structural Integration Practitioner

Rolfing ® Structural Integration Longmont and Fort Collins Colorado