Posts

Top 3 Tips for Relief from Arthritis Pain: No medication needed!

I’ve got a quick story for you, about a client who suffered from arthritis. She had been feeling achy, chronically stiff, and had pain in her joints that was starting to radiate through her limbs. Ouch. When she was diagnosed – she was shocked, thinking “I’m 23 years old – how is this even possible?” Well, with autoimmune arthritis, such as rheumatoid arthritis (RA), your immune system attacks the lining of your joints – at any age! 

She looked for alternatives because she didn’t want to be on arthritis medication for the rest of her life. And I don’t blame her! Some of these intense anti-inflammatory medications used for osteoarthritis treatment and RA can be really hard on your vital organs — even causing prolonged nausea, headaches, fatigue, and brain fog. Many RA medications also drastically reduce your immune system placing you at higher risk for infection, drug-related cancers, and in rare cases even death. No thanks!

The good news is that there is an alternative to medication! One important thing to note about joint pain is that typically the more you move, the better you will feel. I know, I know – it sounds counterintuitive. But, think of it like this. The motion involved in moving your joints actually creates lubrication between your joints, making it easier and much less painful to move. Remember, motion is lotion…for your joints! 

This client worked through progressive yoga and physical therapy-based mobility exercises with me, and quickly experienced amazing results – as long as she keeps up with her mobility work she experiences no more chronic pain and has yet to go on arthritis medication! HUGE WIN! 

Here were the three most important things I shared with her…which I will now share with you!

#1 If you have any form of arthritis, especially osteoarthritis, it is so important to stay mobile. Even the most gentle movements will go such a long way to increase your mobility and level of comfort. Yoga-based mobility is great for this, because you can work your whole body and isolate certain joints that need more TLC. 

However, with Rheumatoid Arthritis, specifically during times of flare up, it is advised that you avoid intense stretching and exercising as this may be more detrimental to your joints and create more damage than good.  It’s not to say don’t move at all, rather modify your intensity and be gentle on your body as you move through your day or attempt a light mobility practice during a flare up.  Once it resolves, you can continue your regular strength and mobility practices.

#2 Practicing balance poses and core strengthening with mobility work or gentle yoga practice will improve your flexibility and balance. This will increase your long term strength and endurance, which will in turn support your joints and overall stability for a lifetime. 

#3 One of the most common things I would see as a Physical Therapist Assistant were people who experienced gradual muscle deterioration, aka “sarcopenia” – because getting moving again with arthritis was causing them too much pain. So, in addition to rebuilding muscle strength and endurance, you also want to ensure that you keep up with your strength and mobility work! This requires just a few minutes of daily movement – if you don’t use it, you lose it! So be sure that you stay consistent! As I always say — CONSISTENCY IS KEY! 

Arthritic pain and stiffness can be present at any age, whether it is simple osteoarthritis from “wear and tear” and the aging process, or Rheumatoid arthritis which is a systemic inflammatory disease process that attacks your joints.  

Your body is unique and so will be your journey if you have arthritis.  Not every person requires medication, though some may eventually or intermittently from time to time.  However, EVERY BODY can benefit from healthy mobility practices, yoga, whole body strengthening and balance training to protect your joints.

With arthritis you do want to make sure you work progressively – start simple and gentle and go from there. Need some help with this? Not sure where to start? Check out Chair Yoga for Joint Healing, which is the perfect “done-for-you” place to start! 

If you need ongoing support, get on board with the Yoga Prehab™ Membership – for just 0.60 cents per day, you’ll get the very best at-home Physical Therapy-based healing guidance, easy-to-follow yoga mobility programs, and more!

Why So Tense? The TOP 2 EASIEST Ways to Combat Painful Body Stiffness

Want to guess what one of the best ways to prevent body stiffness is? It is actually by moving. Seems a bit counterintuitive, but I swear to you, it makes perfect sense. 

Think about it like this – if you aren’t moving (or grooving) and your muscles and joints are just hanging out with nothing to do, they will very likely get stiff. And with stiffness, sometimes follows soreness. And then discomfort. So, the key is to keep some movement and mobility – even just a little – into each and every day. 

An easy way to break it down is to remember that motion is lotion – no joke! If you are stiff and sedentary at work or during your commute, it is extra important to get more mobility into your daily routine. The more movement and mobility you are able to do, the better lubricated your joints will be. This means easier movement, less stiffness, and less pain. If you are not moving, your joints will not be as supple, and you’ll likely experience tightness, soreness, and discomfort. 

The good news is you do not need to have an intensive exercise routine that you adhere to daily. The solution to these issues and the prevention of pesky muscle and joint pain is not hours of laborious work and training. The effort you put in each day – even just 10-15 minutes – can dramatically improve your health, comfort, and wellbeing. Over time and with consistency, you’ll experience more comfort and less pain. 

This is the whole concept behind Yoga Prehab™, which I developed to help your muscles and joints stay healthy. Before falling victim to rehab due to injuries and chronic pain, I help people take preventative action to actually strengthen their muscles and joints in order to prevent injury. Makes sense, right?

So, over time and with a dedication to movement and mobility — stiffness and discomfort will decrease. In situations where you need some immediate relief for sore and stiff spots, try this Super Soothing Shoulder Cure! It’s quick and requires only 2 minutes, 2 ingredients, and 2 simple steps!

Super Soothing Shoulder Cure

  • A couple of drops of Peppermint essential oil 
  • 1 or 2 tbsp Coconut oil (or other mild body oil of your choice such as almond or jojoba)
  1. Mix your ingredients together in a small bowl.
  2. Rub the mixture onto your shoulders and experience cooling, soothing relief for tight, sore muscles!

See? Easy, right? Peppermint has anti-inflammatory and antispasmodic properties, making it a great solution for aches, pains, and muscle spasms you might be feeling in your shoulders. (and you won’t smell like grandma’s Bengay cream)

Did you give the Super Soothing Shoulder Cure a try? Let me know how you liked it!

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

 

Why You Should Make Pineapple and Papaya Your New BFF’s

Papaya and pineapple – aside from their notoriously tropical flavors, what’s the deal with these fruits? 

One of the reasons these fruits are super-powered for human health is due to their enzymatic content. Naturally occurring enzymes in these fruits get to work in your digestive systems by helping breakdown food effectively and moving food through your digestive system. 

Think about it as the enzymes infusing your body with a little extra “cleaning power” – helping efficiently separate nutrients from waste, putting the good stuff to work, and then motoring that waste right on out of your body. Helpful, right?

Pineapple contains the digestive enzyme bromelain which assists in breaking down proteins that you ingest and helps put them to good use as fuel for your body. Bromelain also helps sift out amino acids, which are useful for muscle growth and recovery as well as being essential for normal organ function. Helping your body break down and actually absorb the proteins is a huge benefit of digestive enzymes. 

The caricain enzyme in papaya has been found to be effective in breaking down gluten, making it potentially useful if you find yourself sensitive to gluten. The papain enzyme in papaya supports human tissue growth and naturally helps protects tissue and muscle fibers within the body. 

Papaya has a ton of fiber – also great for healthy and regular digestive function – as well as folate, and important B vitamin that supports the metabolic process, cell growth, and cell regeneration. In this way, joint health and tissue protection make papaya a great ingredient to consume for joint and muscle comfort and recovery, especially if you are maintaining an active exercise and mobility schedule. 

 In Thai cuisine, green papaya salad is a culinary staple. The green papaya is actually just an unripened papaya – still light green in color, not yet ripened and bright orange. The green or unripe papaya is actually even better for your digestion and even more full of enzymes. Papaya salad is usually consumed on an empty stomach or at the very beginning of a meal for maximum benefit! Still, a fully ripened papaya will still contain all of the excellent enzymes, but with a different texture and flavor. Ripened papaya you will find to be sweeter and softer than green papaya. 

Papaya enzymes are even becoming increasingly popular in skincare in mask form, as the enzymes work to exfoliate and clear away dead skin. Not only do these papaya infused masks gently scrub your pores and skin clean, they also smell amazing!

Papaya and pineapple are also chock full of vitamin C, helping boost and protect your immune system. Easy to incorporate into smoothies or as a post-workout snack, I highly recommend these powerful fruits to anyone in need of digestion support, joint protection, or extra vitamin C!

Share your preferred pineapple and papaya recipes with me on Instagram

And if you’re looking for a longer-term solution to your daily aches and pains, look no further! Yoga Prehab™ is a proven combination of Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT created to help your body heal, get fit, and prevent potential injuries. 

Yoga is Magic! Why Yoga Is For Everyone, At Every Age

Let me reassure you, you don’t need to be super flexible, limber, young, or athletic to do yoga. A completely common misconception, but not true. Yoga is the perfect way to strengthen, tone, and heal your body, creating a better, more comfortable life for you in both the short and long term. The reason why my methodology combines yoga and rehabilitative mobility work is that both are very accessible for every level of skill. 

Yoga doesn’t take any special skills or knowledge, just a willingness to move your body and a commitment to working toward improved mobility. If you’re young, but feel out of shape or unflexible – I can assure you, that doesn’t matter. I have helped over 125,000 clients and students overcome strength and mobility issues with progressive flows to relieve pain and stiffness.

As people age, there tends to be a very real risk of “use it or lose it” when it comes to muscle. Sarcopenia, or muscle loss due to aging, can affect overall mobility and strength. With more muscle mass and more strength comes better mobility and greater comfort. Muscle loss can be hard on joints, creating more stiffness and resulting in less mobility over time.

This is why something accessible, gentle, and beginner-friendly is useful for those looking to gain increased mobility and strength even later in life! Starting yoga later in life is honestly manageable at any age; there are so many modifications and progressions that I employ in all my courses and trainings to be sure that everyone, no matter their skill set, is able to learn and practice safely. 

Plus, just like all of my courses, yoga practice is easy to implement at home. You can avoid wasted time trekking back and forth to the gym — saving your energy and money while still achieving your best life! No one needs to do yoga for multiple hours a day to see improvements. I structure my courses to fit neatly into your busy life – no one has time to spend hours per day doing yoga and working out!

If you want to improve your mobility and live a life free of pain, I invite you to get started with Yoga Prehab today! 

The membership includes 100+ hours of body-saving content, you’ll get an amazing new course each and every month that targets every area of your body, in addition to wellness wisdom, tools for support and accountability, expert interviews and pain relief tutorials. Absolutely everything you need to start thriving and living free of pain – from the comfort of your own home! 

LOVE YOUR LIFE, LOCK IN THE BEST PRICE, LET’S DO THIS!

Have questions about Yoga Prehab or want to share how yoga practice has changed your life? Connect with me on Instagram and let’s chat!

 

3 Tips for Healthy, Painless Travel

The traffic and travel delays around the holidays can be brutal, meaning longer travel times, more time sitting in cramped spaces, and more tension and discomfort for you. Do not fear, Tristan is here! And I’m sharing with you the easiest precautionary measures and quick fixes for the most common travel-related ailments. 

Tip 1: Quench Your Thirst

Staying properly hydrated is essential for what seems like countless reasons. One reason that is maybe not as intuitive is that having enough water in your system will actually help your joints stay lubricated and help you avoid inflammation and stiffness. This will naturally help you feel less creaky and squeaky when you hop out of the car or off the plane. 

Tip 2: Soothe Your Skin

You all know that the air on a plane is drier than a stale rice cake. Drinking enough water will ensure that your skin stays luminous and doesn’t risk drying out, especially if you are headed to a colder climate. One practice that people often get confused about though is how to properly hydrate your skin on a flight. 

I sometimes see people spritzing their faces – I love a good face mist, but please save it for when you get off the plane! Water sitting on your face will be evaporated by the dry air, and will take even more moisture from your skin along with it. Full disclosure I am not exactly a scientist, I’m trained in physical therapy, but this is how evaporation works, my friends!

Try instead to get a good layer or two of something super hydrating on your face, neck, even your hands. Opt for a non-greasy oil, serum, or super thick moisturizing cream or mask that smells nice and soothing for your flight. This will leave you feeling dewy and much less prone to breakouts. You’ll safely avoid disembarking with dry, itchy, irritated skin.

Tip 3: Flawless Flexing

Are your hips tight, stiff, creaky, or sore from a long car ride or sitting on a plane? In addition to hydrating properly (not with airline wine, I’m talking w-a-t-e-r) here are some simple mobility tips to maintain fluidity in your joints, and get your muscles flexing flawlessly: 

  • Take a spin around the plane, strut your stuff down the aisle, just get your muscles moving for a few minutes and out of whatever cramped seated position you’ve been forced into. Stretch your arms a bit if you are able. This will prevent your joints from locking into an uncomfortable position, potentially leaving you achy.
  • Stretch your neck to the right, hold for 10-20 seconds and repeat on the left side. Even the simplest stretching and basic movement can help avoid getting those annoying cramps in your neck.
  • As soon as you get out of the car or off the plane, take a few minutes to stretch or return some movement to wherever feels tight. Do some simple calf raises, shake out your ankles, reach your hands above your head, reach for your toes and hold for a bit – anything to wake up some of those sleepy muscles. 
  • When you’ve reached your final destination, give this YUM YUM HIP MOBILITY flow a try to immediately feel relief from stiffness and tension in your hips. I promise it will set you up for a relaxing holiday, no matter where you are!

I’d love to know what other Holiday Health Hacks you guys rely on to get you through the season! Don’t be a stranger, tell me what you cannot live without this month

Stay tuned for this week’s Workout Wednesday, where I’ll show you a super simple way to get energized in the morning!