Dr Allison Egan

Dr Allison Egan Natural pain management using regenerative injection therapies, manual therapies, and lifestyle mana

My intention is to build a partnership with my patients to empower and develop awareness to their own physical bodies to support healing and improve function through movement. I am a licensed naturopathic physician in the state of Washington and Montana.

It’s May day, celebrated as Beltane in the Celtic tradition. ⁣⁣It marks the date between the spring and summer solstice ...
05/02/2022

It’s May day, celebrated as Beltane in the Celtic tradition. ⁣
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It marks the date between the spring and summer solstice and is both a celebration and preparation for the season to come. ⁣
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Today is a day to light cleansing fires, to give and showcase flowers, and commence the dancing to celebrate all that will grow and develop in the coming months. Traditionally rituals would also be performed at this time to protect livestock, crops, and family as we enter the season of fertility. ⁣
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🔥 Fire⁣
🌸 Flowers⁣
💃🏼 Frolic⁣
🥚 Fertility ⁣
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If you’re anything like me, this celebration had me at fire. ⁣
(𝘐 𝘭𝘰𝘷𝘦 𝘢 𝘨𝘰𝘰𝘥 𝘧𝘪𝘳𝘦! 𝘏𝘦𝘳𝘦’𝘴 𝘵𝘰 𝘢𝘯 𝘦𝘭𝘦𝘮𝘦𝘯𝘵 𝘵𝘩𝘢𝘵 𝘰𝘧𝘧𝘦𝘳𝘴 𝘩𝘦𝘢𝘵, 𝘭𝘪𝘨𝘩𝘵 𝘢𝘯𝘥 𝘢 𝘤𝘩𝘢𝘯𝘤𝘦 𝘧𝘰𝘳 𝘱𝘶𝘳𝘪𝘧𝘪𝘤𝘢𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘳𝘦𝘣𝘪𝘳𝘵𝘩)⁣
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May your summer season be filled with passion, productivity, and pleasure!⁣
Happy Beltane!⁣
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An hour of our beloved sleep will be stolen this weekend, essentially sending us all into community wide sensation of je...
03/11/2022

An hour of our beloved sleep will be stolen this weekend, essentially sending us all into community wide sensation of jet lag.⁣
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Combine the loss of sleep with the altered light schedule and our 24-hour circadian rhythm gets thrown completely off course.⁣
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What is the circadian rhythm you may ask?⁣
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Your circadian rhythm can be considered an internal clock that controls your hormonal & biological schedule over a 24-hour period, and it’s heavily dependent on light input. When this cycle is disrupted (like in daylight savings time), it can have negative effects on your health and quality of life. ⁣
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Here’s a few proactive tips to help you process the time changes reclaim your sense of wellbeing this weekend:⁣
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⏰ Set a bedtime schedule - ideally this is in place before the time change, if not try to keep a regular bedtime that sets you up to normally get 7-8 hours of sleep a night.⁣
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📴 Avoid screen time 1-2 hours before bed - yes I said that - remember above where I said that you circadian rhythm is controlled by light - blue light from electronics is included⁣
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🌅 Try to wake at your normal time - sleeping in will likely only prolong the process of accommodating to new light schedule⁣
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☀️ Get sunlight first thing in the morning - again with this light thing - even 10 minutes will help⁣
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💧 Stay hydrated - aim for half your body weight in oz’s of water a day - and try not to rely to heavily on caffeine to keep you alert, having that extra coffee will disrupt your upcoming sleep⁣
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🏃🏼‍♀️ Move your body - This is pretty much a recommendation for everything - it’s never a bad idea to get some movement in⁣
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👓 Extra points for using blue light blocking glasses when you inevitably end up looking at a screen before bed.⁣
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Did you know you could prepare for daylight savings? let me know in the comments which one of these steps you have tried!⁣
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Positive affirmations can feel super awkward and hokey. ⁣⁣And they work. ⁣⁣In a nutshell, affirmations are brief positiv...
10/18/2021

Positive affirmations can feel super awkward and hokey. ⁣
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And they work. ⁣
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In a nutshell, affirmations are brief positive and/or uplifting phrases or statements you can repeat to yourself to challenge negative thoughts or “self-talk”. These are a great tool to keep in your back pocket for those times you catch yourself in a negative spiral of thoughts or feelings. 🤗⁣
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The science behind positive affirmations shows that they can help change our subconscious patterns of thought, the process of repetitive thinking builds new neural networks that are more positive and adaptive. ⁣
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The positive affirmations in this post are a few I was thinking this morning.⁣
I was realizing during my morning walk today that I often use that time as moving meditation. This is all automatic for me now - similar to the habit of going for a walk - as soon as I step outside and start moving I start to think of the positive things in my life by showing gratitude. Those thoughts of gratitude then lead into some affirmations specific to the day at hand. ⁣
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Have you tried positive affirmations?⁣
Positive affirmations can help manage stress and anxiety by reducing negative though patterns, I’d love to hear your experiences in the comments below!

09/28/2021

𝗜𝘁 𝗦𝘁𝗮𝗿𝘁𝘀 𝗧𝗼𝗱𝗮𝘆! ⁣
If you want to fast track your gratitude practice make sure you sign up for my free “𝟻 𝘥𝘢𝘺𝘴 𝘰𝘧 𝘨𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦” intensive!⁣
First email drops today - 𝗹𝗶𝗻𝗸-𝗶𝗻-𝗯𝗶𝗼 𝘁𝗼 𝘀𝗶𝗴𝗻 𝘂𝗽!

Although a seemingly simplistic emotion - gratitude has many layers. I believe that many of the following myths are due ...
09/28/2021

Although a seemingly simplistic emotion - gratitude has many layers. I believe that many of the following myths are due to the true complexity that this emotion has.⁣
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1. 𝘎𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦 𝘮𝘢𝘬𝘦𝘴 𝘺𝘰𝘶 𝘭𝘢𝘻𝘺, 𝘸𝘩𝘪𝘤𝘩 𝘭𝘦𝘢𝘥𝘴 𝘵𝘰 𝘤𝘰𝘮𝘱𝘭𝘢𝘤𝘦𝘯𝘤𝘺 - the thought being that you will “accept your lot in life” and never try to achieve more. In fact, the opposite is true. Gratitude can cultivate a sense of purpose and drive us to find more success.⁣
2. 𝘎𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦 𝘪𝘴 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘵𝘩𝘪𝘯𝘨 𝘢𝘴 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 - gratitude is more than thinking nice thoughts and ignoring negativity, pain and suffering. Gratitude involves mindfulness and a specific form of observation around giving credit to others for the benefit you’re feeling.⁣
3. 𝘎𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦 𝘪𝘴𝘯’𝘵 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 𝘥𝘶𝘳𝘪𝘯𝘨 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘵𝘪𝘮𝘦𝘴 𝘰𝘳 𝘧𝘦𝘦𝘭𝘪𝘯𝘨𝘴 𝘰𝘧 𝘴𝘶𝘧𝘧𝘦𝘳𝘪𝘯𝘨 - gratitude is not only possible during during difficult times, it’s necessary to help us through them. Gratitude magnifies positive feelings rather than dampening negative ones, it helps us see the big picture and not get hung up on the set backs we are facing in the moment.⁣
4. 𝘠𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘣𝘦 𝘳𝘦𝘭𝘪𝘨𝘪𝘰𝘶𝘴 𝘵𝘰 𝘴𝘩𝘰𝘳𝘦 𝘨𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦 - By no means are religious folks the only ones who score high on gratitude scales. Often those who are affiliated with a faith based religion tend to feel more inclined to practice gratitude and will often attribute their successes to a higher power - they also tend give more credit to other sources for their success. ⁣
5. 𝘎𝘳𝘢𝘵𝘪𝘵𝘶𝘥𝘦 𝘳𝘦𝘴𝘵𝘳𝘢𝘪𝘯𝘴 𝘰𝘶𝘳 𝘴𝘶𝘤𝘤𝘦𝘴𝘴 - Giving credit to others for our success is thought to be overlooking our own hard work. Truth is that credit doesn’t have to be a either/or thing - You can celebrate and acknowledge your own success AND feel grateful to those who helped you along the way. ⁣
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If your looking to expand your own gratitude practice, I’m offering a free “5 days of gratitude” intensive - this is going out free to my email list starting tomorrow - and you don’t want to miss it -⁣
Link-in-bio to sign up!

Gratitude can do a lot for our everyday lives - helping us feel more comfortable in our own skin, less stressed and more...
09/25/2021

Gratitude can do a lot for our everyday lives - helping us feel more comfortable in our own skin, less stressed and more at peace with the world around us. ⁣
It’s amazing how such a seemingly simple act can flip switches in our brain to think and act differently. ⁣
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Here are 5 research back ways that gratitude can change your life:⁣
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Slide 1: 𝗥𝗲𝗱𝘂𝗰𝗲𝘀 𝗽𝗮𝗶𝗻 - those who show appreciation for all they have report better overall health and less pain scores.⁣
Slide 2: 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝘀 𝘀𝗹𝗲𝗲𝗽 - tracking gratitude in a journal has shown to improve sleep scores⁣
Slide 3: 𝗙𝗮𝗰𝗶𝗹𝗶𝘁𝗮𝘁𝗲𝘀 𝗿𝗲𝗹𝗮𝘁𝗶𝗼𝗻𝘀𝗵𝗶𝗽𝘀 - saying thank you, or offering a kind gesture is memorable - especially on a first impression.⁣
Slide 4: 𝗘𝗻𝗵𝗮𝗻𝗰𝗲𝘀 𝗲𝗺𝗽𝗮𝘁𝗵𝘆 𝗮𝗻𝗱 𝗿𝗲𝗱𝘂𝗰𝗲𝘀 𝗮𝗴𝗴𝗿𝗲𝘀𝘀𝗶𝗼𝗻 - those who rank higher on gratitude scales tend to show more sensitivity and and seek less retaliation when given negative feedback.⁣
Slide 5: 𝗙𝗼𝘀𝘁𝗲𝗿𝘀 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝘆 - In studies on PTSD those who have a greater sense of gratitude show less symptoms of PTSD. ⁣
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Gratitude is one of the most overlooked tools we have at hand to adjust our mindset - or take control of our own perspective of less than ideal situations. ⁣
It takes very little time to see improvements and is basically a free action at our disposal. ⁣
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Acknowledging all you have to be thankful for in life - no matter how small and even in the most stressful times of your life - can help develop the mental flexibility to withstand. ⁣
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If you want to fast track your gratitude practice, next week I’m sending out my 𝗙𝗿𝗲𝗲 “𝟱 𝗱𝗮𝘆𝘀 𝗼𝗳 𝗴𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲” intensive - head on over to my link-in-bio to sign up!

I haven’t always handled my stress well - but I used to think I did. ⁣⁣Going through medical school was pretty stressful...
09/24/2021

I haven’t always handled my stress well - but I used to think I did. ⁣
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Going through medical school was pretty stressful, then residency, and then owning my own practice - It all took it’s toll. I thought “𝘢𝘵 𝘭𝘦𝘢𝘴𝘵 𝘐’𝘮 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘪𝘯𝘨 𝘳𝘦𝘨𝘶𝘭𝘢𝘳𝘭𝘺, 𝘢𝘯𝘥 𝘐 𝘦𝘢𝘵 𝘱𝘳𝘦𝘵𝘵𝘺 𝘤𝘭𝘦𝘢𝘯𝘭𝘺 - 𝘐 𝘮𝘶𝘴𝘵 𝘣𝘦 𝘮𝘢𝘯𝘢𝘨𝘪𝘯𝘨 𝘵𝘩𝘦𝘴𝘦 𝟼𝟶-𝟾𝟶 𝘩𝘰𝘶𝘳 𝘸𝘰𝘳𝘬 𝘸𝘦𝘦𝘬𝘴 𝘢𝘯𝘥 𝘵𝘪𝘮𝘦 𝘢𝘵 𝘩𝘰𝘮𝘦 𝘵𝘩𝘢𝘵 𝘪𝘴 𝘱𝘳𝘦𝘰𝘤𝘤𝘶𝘱𝘪𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘰𝘧 𝘴𝘤𝘩𝘰𝘰𝘭 𝘰𝘳 𝘸𝘰𝘳𝘬 𝘱𝘳𝘦𝘵𝘵𝘺 𝘸𝘦𝘭𝘭”⁣
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Meanwhile - my anxiety was through the roof, I had digestive issues (all of them), energy was tanking, and my thoughts were always pretty negative. ⁣
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Then I learned about neural plasticity and our brains ability to rewire out thought process. Specifically how showing gratitude can kick this process into high gear towards a positive mental shift. ⁣
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I soon implemented a gratitude journal into my own daily practices - I’m not going to say this solved ALL my problems, but it certainly had a pretty quick impact on my anxiety levels by shifting the way I thought about experiences. ⁣
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Controlling anxiety and stress has a major impact on our health - and if a 3 minute a day practice can put my over-the-top-type-A anxiety in check - I’m here for it!⁣
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If you want to learn all the deets about gratitude journaling - you don’t want to miss my free crash course on “5 days of gratitude” - it’s an email series that I’ll be sending out next week to those on my list, head over to my link-in-bio to sign up!⁣
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I’ll talk about the science of gratitude and how it works on our brain, and I’ll explain other quick daily practices to implement for anxiety control and stress reduction - I hope to see you there!

Gratitude can literally change your brain!⁣Neuroplasticity (or neural plasticity) is the way our brain rebuilds & restru...
09/22/2021

Gratitude can literally change your brain!⁣
Neuroplasticity (or neural plasticity) is the way our brain rebuilds & restructures itself. ⁣
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Yes, our brains are malleable (not just in zombie mouths)!⁣
Our thoughts change the way the wires in our brain are configured.⁣
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This is a powerful tool - but here’s the rub - whatever thought patterns we think about the most become the dominant pathways. ⁣
So if you are always circling back into negative patterns - 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘢𝘵 𝘵𝘪𝘮𝘦 𝘪𝘯 𝘵𝘩𝘪𝘳𝘥 𝘨𝘳𝘢𝘥𝘦 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘴𝘱𝘪𝘭𝘵 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘮𝘪𝘭𝘬 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘯𝘦𝘸 𝘴𝘩𝘪𝘳𝘵 - you’re going to develop a pattern of thinking you’re a clumsy chocolate covered mess. It becomes a knot of wires in your brain that is really difficult to untie after years of practice. ⁣
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You can untie that knot!⁣
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Consciously noting that pattern when it comes up, and then reframing the thought - 𝘯𝘰 𝘰𝘯𝘦 𝘯𝘰𝘵𝘪𝘤𝘦𝘥 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘮𝘪𝘭𝘬 𝘰𝘯 𝘮𝘺 𝘴𝘩𝘪𝘳𝘵, 𝘐 𝘴𝘶𝘳𝘷𝘪𝘷𝘦𝘥 𝘢𝘯𝘥 𝘐 𝘭𝘦𝘢𝘳𝘯𝘦𝘥 𝘩𝘰𝘸 𝘵𝘰 𝘰𝘱𝘦𝘯 𝘵𝘩𝘦 𝘮𝘪𝘭𝘬 𝘤𝘢𝘳𝘵𝘰𝘯 𝘱𝘳𝘰𝘱𝘦𝘳𝘭𝘺 - can slowly untie that knot. This will take time (often about 8 weeks of conscious work), and a lot of reframing (it’s more than just the one memory of spilt milk).⁣
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Showing gratitude is the 𝗳𝗮𝘀𝘁 𝘁𝗿𝗮𝗰𝗸 to creating more positive neural pathways in your brain. ⁣
Adding in just one small gratitude practice can increase your happy hormones and decrease the stress hormones. ⁣
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Are you ready to learn some simple daily gratitude practices to improve your mood and decrease stress?⁣
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I’m offering a free 5-day crash course in gratitude practices to those in my email tribe - want in? ⁣
Head to my link-in-bio to sign up for my “5 days of gratitude” ⁣
It starts next week - I’d love it if you were there!

𝗜𝘁’𝘀 𝘄𝗼𝗿𝗹𝗱 𝗴𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 𝗱𝗮𝘆!⁣Thank you - a simple phrase, often said without much thought.⁣Maybe this is something we were ...
09/21/2021

𝗜𝘁’𝘀 𝘄𝗼𝗿𝗹𝗱 𝗴𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 𝗱𝗮𝘆!⁣
Thank you - a simple phrase, often said without much thought.⁣
Maybe this is something we were just taught to say that is polite, or maybe it’s just a habit to say thank you after a compliment, act of service, or a gift.⁣
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Saying thank you is one way to show gratitude. A sense of gratitude can lift us up, remind us what and who is important in our lives. this simple act also builds our fortitude to withstand daily pressures. But for this to work, you have to say thank you with some meaning. ⁣
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Looking someone in the eye while giving thanks, thanking someone without a prompt, or mentioning a specific reason or example for the gratitude are all ways to boost your thank you! ⁣
Increasing gratitude has been shown to reduce stress and depression and increase happiness in adults of all ages. ⁣
Reaching out to someone unexpectedly with a note or kind word of gratitude can be one way to improve both of your lives!⁣
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We can have gratitude for more than what others offer to us - showing gratitude inwardly to ourselves, our abilities, all we have accomplished is another way to be thankful. ⁣
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For world gratitude day I’m curious to learn your favorite way to show gratitude? Do you say thank you with meaning? ⁣
Comment below if you have had your day brightened by gratitude!⁣

We are all stewards of the land, our Earth, or as I like to call her - our mothership 🌏🌍🌎⁣⁣And we can all do our part to...
04/22/2021

We are all stewards of the land, our Earth, or as I like to call her - our mothership 🌏🌍🌎⁣
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And we can all do our part to help protect our planet, after all it is the only one we’ve got!⁣
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Small everyday decisions and actions:⁣
They’re good for our health,⁣
They’re good for our planet!⁣
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Here’s a few ways to enjoy our Earth and still live our best lives while simultaneously making an impact:⁣
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1. Get outside and enjoy mother nature - It’s difficult to fully appreciate all we have if we don’t actually use it 🏔⁣
2. Shop local, reusable, bulk, & plastic free - cut down on the throw away culture 👩‍🌾⁣
3. Use reusables - avoid singe use plastics. Bowls, cups, straws, utensils, etc. ♻️⁣
4. Pick up after others - unfortunately there are some litter bugs out there, maybe it was an accident, but when you see that wrapper or other assorted rubbish on the ground be the bigger person and pic it up to dispose of properly 🚯⁣
5. Nurture nature - Start growing something and start composting 🌱⁣
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Let me know what impact you’re making for our mothership today (and everyday)! ⁣
❤️🌎💚🌍💙🌏💜⁣
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P.S. If you haven’t watched “Seaspiracy” on NF yet, do yourself a favor and watch that tonight. You may be surprised to learn the real culprit behind our plastics problem. @ Seattle, Washington

It’s Friday night, are you ready to wrap up your week? ⁣⁣Before you plop down on the couch with some ice cream and your ...
04/17/2021

It’s Friday night, are you ready to wrap up your week? ⁣
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Before you plop down on the couch with some ice cream and your latest next netflix binge, take a moment to end the week on a high note!⁣
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Here’s a brief list of ways to do that:⁣
1. Celebrate your wins - you did awesome this week!⁣
2. Reflect on lessons learned⁣
3. Outline a brief plan for your next steps - this weekend or next week⁣
4. Prep for a great weekend⁣
5. Recharge - allow yourself time to rest⁣
6. Get some movement in⁣
7. Spend time in nature - get some Vitamin N!⁣
8. Connect - reach out to friends & loved ones ⁣
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This is just a short list of ways to let the work week go and get your mind ready for some R&R. ⁣
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Do you ever do a Friday night reflection? Let me know in the comments! @ Seattle, Washington

A HUGE part of wrangling your stress load is reframing your thought patterns. ⁣⁣Often we can worry or overthink ourselve...
04/07/2021

A HUGE part of wrangling your stress load is reframing your thought patterns. ⁣
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Often we can worry or overthink ourselves into a fight-or-flight stress response. This looks a lot like, and for some of you this may develop into, a full blown panic attack - Increased heart rate, rapid breathing, cold sweats, indigestion or loss of appetite, etc… ⁣
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Our thought patterns are learned, and can be unlearned or retrained. ⁣
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Our brains are amazing! The pathways of thought (called neural networks) can be broken down and re-directed with intention. All it takes is some conscious effort on your part to make this happen. ⁣
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Meditation is a part of that🧘‍♀️⁣
Some call it mindfulness, others call it prayer, quiet time, or contemplation. ⁣
Titles are inconsequential, it’s the action that matters. ⁣
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Quiet time alone in your own head, being aware of your thoughts while letting them come and go without fixating on them - this allows our brain to let go of “default” thought patterns and activates areas of our brain for cognition and emotional control. ⁣
(doi: 10.2741/s542) ⁣
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👆𝘞𝘩𝘰𝘢, 𝘵𝘩𝘢𝘵𝘴 𝘢 𝘭𝘰𝘵 𝘰𝘧 𝘸𝘰𝘳𝘥𝘴 𝘵𝘩𝘦𝘳𝘦👆⁣
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Basically, mindfulness & meditation help you mange your spiraling thoughts, keep them under control and also help you to control your emotions. ⁣
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This isn’t a one-and-done kinda thing though, it takes regular practice - AND fortunately it doesn’t take hours at a time! Benefits can be seen in as little as 1 minute a day of meditation 🤯⁣
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Have you tried meditation or mindfulness practices in a stressful situation? I’d love to hear about your experience in the comments below ⤵️ ⁣
(𝘖𝘳 𝘴𝘩𝘰𝘰𝘵 𝘮𝘦 𝘢 𝘋𝘔 𝘰𝘧 𝘵𝘩𝘦 𝘤𝘰𝘮𝘮𝘦𝘯𝘵𝘴 𝘢𝘳𝘦 𝘵𝘰𝘰 𝘱𝘶𝘣𝘭𝘪𝘤 𝘧𝘰𝘳 𝘺𝘢)⁣
⁣
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ ⁣
Here’s the research that inspired this post, a randomized control trial comparing anti-depressant therapy to mindfulness based therapy. ⁣
Spoiler alert: I wouldn’t have written this post if the research didn’t back it!⁣
doi: 10.1001/archgenpsychiatry.2010.168.⁣

Movement needs to be connected with stressful situations. ⁣Our bodies crave it, and if you read my previous post about t...
03/25/2021

Movement needs to be connected with stressful situations. ⁣
Our bodies crave it, and if you read my previous post about the HPA axis you will understand why. ⁣
⁣
The hormonal response that happens when we are presented with a stressful situation (ie. the fight-or-flight response) is designed to prep us for physical action. ⁣
⁣
These are some of the physical changes that make up the fight-or-flight response:⁣
⁣
⬆️ Heart rate⁣
⬆️ Blood pressure⁣
⬆️ Blood flow to muscles⁣
⬆️ Respiratory rate (shallow fast breathing)⁣
⬇️ Blood flow to the digestive organs⁣
⁣
If you haven’t caught on already, this response is designed to prepare you to move… 𝗔𝗻𝗱 𝘁𝗼 𝗺𝗼𝘃𝗲 𝗻𝗼𝘄!⁣
⁣
Unfortunately, your body doesn’t know that the stressful email you just received isn’t a mountain lion stalking you - and that you don’t need to be physically prepared to defend yourself from it.⁣
⁣
So how do we disarm this response when the treat is perceived and not actually physical?⁣
𝘞𝘦 𝘮𝘰𝘷𝘦. ⁣
⁣
Sometimes we move a little, sometimes we move a lot… Everyone and every stressful situation will be different. ⁣
⁣
First step is to recognize when you are experiencing a stress response (any one of those physical symptoms listed above ⬆️ will give you a clue).⁣
The next step is to determine the appropriate amount of movement - here are a few options of movements to get you out of a stressful situation:⁣
⁣
- Get up and go for a walk⁣
- Do a few bodyweight squats ⁣
- try some light stretching⁣
- Or maybe you need to jump on the Peloton and put in some sweat equity⁣
⁣
Have you tried getting up to move when you’re stressed? Let me know in the comments ⤵️ what you would add to this list?⁣
⁣
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ ⁣
⁣
If you’re worried that you won’t be able to move every time you get stressed out - don’t worry I got you - I’ll be talking about other ways to in upcoming posts!

WooWee… look at those sexy hard working adrenal glands!⁣⁣They live there right on top of your kidneys, sittin’ there con...
03/16/2021

WooWee… look at those sexy hard working adrenal glands!⁣
⁣
They live there right on top of your kidneys, sittin’ there constantly waiting for signals from the hypothalamus and pituitary gland in the brain (second pic). ⁣
⁣
It’s called the Hypothalamus-Pituitary-Adrenal (HPA) axis, and it’s what governs our stress response. ⁣
⁣
Once a stressor is perceived the initial response from our adrenals sends a boost of epinephrine into the bloodstream (you may know this as the fight-or-flight response). ⁣
⁣
This primes our body to respond to the danger at hand - run from the bear, swerve from the oncoming car, hold on for dear life on the rollercoaster. ⁣
⁣
Once that initial hit of epinephrine is sent into the blood stream the hypothalamus senses it and tells the pituitary to again fire up the adrenal glands. ⁣
Once the adrenals get word form the pituitary they start to churn out cortisol to maintain our energy until we are safe. ⁣
⁣
This is all fine and great if we are physically running from that bear - but this is the same response that gives us the “cold sweats” when confronted by our boss, or increases our heart rate when we receive a bad email, or when our breath shallows before an important talk. ⁣
⁣
The point is, 𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝘀𝘀 𝗿𝗲𝘀𝗽𝗼𝗻𝘀𝗲 𝗶𝘀 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗽𝗮𝗶𝗿𝗲𝗱 𝘄𝗶𝘁𝗵 𝗮 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗰𝘁𝗶𝗼𝗻. ⁣
But modern stress is not presented in that way. ⁣
⁣
Often we are sitting when stressed and there is no physical threat or a clear “end” to the threat - this means the cortisol is unnecessarily prepping us for movement and for a longer time than needed. ⁣
⁣
In order to help pump the brakes on our natural stress response we have to understand it. ⁣
The HPA axis is a complex system, drop a comment ⤵️ if this brief description was helpful! @ Seattle, Washington

03/05/2021

How do you define stress?⁣
⁣
When asked about stress, most of my clients report the the typical culprits of stress in their lives - work or family related responsibilities - but through the intake process with me we dive deep into their daily lives and actives, and their story tells me a much different picture. ⁣
⁣
In reality, the emotional stressors are only a part of the picture.⁣
⁣
There are so many more stressful experiences day-to-day that we don’t recognize because there isn’t as much emotional or psychologic pressure. The emotional type of stress is called perceived stress. ⁣
⁣
Physical burden puts stress on our bodies that we may or may not feel in the moment - but this type of stress is a creeper, and over time these physical stressors can lead to chronic symptoms and diseases. ⁣
⁣
I’m going to dive deep into the different types of stress and havoc it can inflict on our bodies - AND some tips on how to manage it all.⁣
⁣
Did you know that stress is more than just emotional or perceived?

Do something scary every day!⁣No, I don’t mean go out and do something dangerously outrageous like walking into a bear d...
03/03/2021

Do something scary every day!⁣
No, I don’t mean go out and do something dangerously outrageous like walking into a bear den covered in honey. ⁣
⁣
We cannot see growth in ourselves without experiencing discomfort. ⁣
⁣
Tonight I stepped out of my comfort zone and asked a question in my business coaching group call. ⁣
This may not sound like a huge leap into the unknown - but anyone who knows me, knows that I am inherently shy, and public speaking is a frightening experience for me. ⁣
⁣
Yes I’ve worked on this a lot, and I am constantly trying to grow my experience and comfort in front of a crowd of watching eyes. ⁣
⁣
But without fail there is always a situation that makes me very uncomfortable to put myself out there and use my voice. ⁣
Tonight I had to talk myself into believing that my question was valid and that I deserved an answer. It took me nearly the entire meeting to raise my hand - this is the same conversation that has gone on in my head for the past two months, and tonight was the first time that I was able to overcome it and just ask the damn question. ⁣
Guess what - I didn’t die!⁣
I not only got my question answered (and then some, thanks ), gained some more confidence, and I feel pretty motivated right now (yay endorphins).⁣
⁣
I have made myself say yes to many workshops, leadership positions, and even create content here on the socials for this reason - to get more experience by sitting in front of a lot of eyeballs staring back at me. These situations are uncomfortable for me, but I always feel better afterwards and I alway learn something.⁣
⁣
Being uncomfortable is different than life threatening. Discomfort will not kill you, and once you get through it you will probably feel better. ⁣
⁣
If your comfort is all that is standing in the way of your goals maybe it’s time to try something new. ⁣
- Pick up that heavier dumbbell⁣
- Try that new recipe⁣
- Figure out a new sleep schedule⁣
- Have that difficult conversation⁣
- Go back to school⁣
- Etc….⁣
⁣
You have the courage to make positive changes in your life, I believe in you!⁣
⁣
And please, avoid visiting bear dens covered in honey. 🐻🍯

𝙎𝙩𝙤𝙥 𝙨𝙝𝙖𝙧𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡 𝙝𝙚𝙖𝙡𝙩𝙝 𝙞𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣 𝙤𝙣 𝙨𝙤𝙘𝙞𝙖𝙡 𝙢𝙚𝙙𝙞𝙖.⁣⁣We’re living in strange times right now - we are going t...
02/17/2021

𝙎𝙩𝙤𝙥 𝙨𝙝𝙖𝙧𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡 𝙝𝙚𝙖𝙡𝙩𝙝 𝙞𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣 𝙤𝙣 𝙨𝙤𝙘𝙞𝙖𝙡 𝙢𝙚𝙙𝙞𝙖.⁣
⁣
We’re living in strange times right now - we are going to public places to get tested and/or treated - which gives the false sense that it’s ok and safe to share your personal health information. ⁣
Even worse, it make is seems if it is acceptable to ask someone else about their personal health history. ⁣
⁣
Of course I’m talking about THE vaccine, and the daily onslaught of photos of immunizations in progress or a newly minted vax card on display. These posts make me cringe a little, and not for the reason you might think. ⁣
⁣
💉 So you got it - 𝘵𝘩𝘢𝘵’𝘴 𝘨𝘳𝘦𝘢𝘵!⁣
💉 You’re choosing to wait to get it - 𝘵𝘩𝘢𝘵’𝘴 𝘨𝘳𝘦𝘢𝘵 𝘵𝘰𝘰!⁣
💉 Maybe you’re desperately hoping to get it soon - 𝘐’𝘮 𝘩𝘦𝘳𝘦 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘺𝘰𝘶 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘩𝘢𝘵 𝘸𝘢𝘪𝘵, 𝘢𝘯𝘥 𝘐 𝘩𝘰𝘱𝘦 𝘪𝘵 𝘩𝘢𝘱𝘱𝘦𝘯𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘴𝘰𝘰𝘯!⁣
⁣
Any way you slice it, it’s personal information, period. ⁣
⁣
With my patients I spend the time to educate them about the vaccine, and how it may pertain to their health history (because I know it). But It’s out of my right to make even the subtlest of suggestion towards what they should do based on my own decisions - we are different people with different health histories.⁣
⁣
Your choices are yours, it’s your own damn body after all. ⁣
⁣
This is personal information folks, it’s a part of your health history and is intended to be shared only with your health care team, and maybe the people you trust most. ⁣
Sharing pics of your vax card on the interwebs and social media is offering a lot of information for potential identity theft. ⁣
There is a reason there are laws in place to protect this information. ⁣
⁣
Keep your privacy yours.⁣
Stay safe and healthy my friends!⁣
⁣
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What do you think, drop a comment below of these posts make you cringe a little too ⤵️

𝗛𝗮𝗯𝗶𝘁𝘀 𝗱𝗼𝗻’𝘁 𝗺𝗮𝗴𝗶𝗰𝗮𝗹𝗹𝘆 𝗰𝗵𝗮𝗻𝗴𝗲 𝗼𝘃𝗲𝗿𝗻𝗶𝗴𝗵𝘁. ⁣It’s going to take more than a a single date on the calendar to make change. ...
01/01/2021

𝗛𝗮𝗯𝗶𝘁𝘀 𝗱𝗼𝗻’𝘁 𝗺𝗮𝗴𝗶𝗰𝗮𝗹𝗹𝘆 𝗰𝗵𝗮𝗻𝗴𝗲 𝗼𝘃𝗲𝗿𝗻𝗶𝗴𝗵𝘁. ⁣
It’s going to take more than a a single date on the calendar to make change. ⁣
⁣
In my last post I talked about the habit that I’m focusing on keeping for 2021 ⁣
𝘿𝙖𝙞𝙡𝙮 𝙡𝙚𝙞𝙨𝙪𝙧𝙚𝙡𝙮 𝙬𝙖𝙡𝙠𝙨. ⁣
⁣
It’s a habit I have already implemented this past year and I’m keeping it around because 2020 has been rough and I:⁣
1) Have lost the energy and adrenal function to implement changes⁣
2) This one small action already serves me well, and I want it to stick around!⁣
⁣
One of the main reasons that New Years resolutions fail is because folks go to ham - “I want to loose 50 pounds and make an extra 100K and get married and, and, and….”⁣
⁣
It’s just not realistic. ⁣
⁣
Small goals with actionable steps that give you wins are much more practical. ⁣
⁣
Smaller goals are easier to implement and yet forgiving if you happen to struggle with consistency. ⁣
⁣
This year I’m heading into goal setting season with an intention - progress. ⁣
I want to be moving forward in all aspects of my life, and to move forward I’m starting with a solid foundation - daily healthy habits. ⁣
⁣
My intention for 2021 is all about making decisions now that “future Allison” will be happy about. ⁣
⁣
I’m excited to welcome the transitions that are going to happen and I have faith that I will weather all that 2021 has to offer with resilience. ⁣
⁣
Do you have an intention for 2021?⁣

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5122 25th Avenue NE
Seattle, WA
98105

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Thursday 11am - 7pm

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My Story

With a background in collegiate athletics and outdoor pursuits like skiing, biking, backpacking, rafting, and sailing I have a unique insight into the diversity of ways that my patients like to move. I also understand the frustration and distress that comes when an active adult has to step aways from the activities they love due to pain or injury.

My intention is to build a partnership with my patients to empower and develop awareness to their own physical bodies to support healing and improve function through movement. Each individualized visit will include a form of bodywork (determined necessary through the visit) along with a customized treatment plan that may include at home exercises, dietary considerations, botanical medicine, or supplements.