Mission for Movement Physical Therapy

02/25/2026

We've been conditioned to think heart health is dependent on what our labs say, but it truly goes so much deeper than that.

While there can be a benefit to bloodwork on some occasions, we need to focus on what our bodies are telling us. Trusting that intuition, and ourselves, is an ultimate "health hack" we need to lean into more.

02/21/2026

If you really peel back the details of who is funding "research" you'll see that it's more about profit over people.

The good news is when you focus on real whole foods, you're taking your heart health into your own hands, and that's where the real power is.

02/06/2026

There is something grounding about a pot of stew simmering on the stove while winter settles outside. Slow-cooked meals are not just comforting. They are deeply nourishing for your joints, muscles, immune system, and digestion.

Here is one of our favorite winter staples.

Hearty Winter Beef and Root Vegetable Stew
Ingredients
2 pounds grass-fed beef chuck, cut into cubes
2 tablespoons olive oil or butter
1 onion, diced
3 cloves garlic, minced
3 carrots, chopped
2 parsnips or turnips, chopped
2 potatoes or sweet potatoes, chopped
2 celery stalks, chopped
4 cups bone broth or high-quality stock
1 tablespoon tomato paste
1 teaspoon sea salt
1 teaspoon black pepper
1 teaspoon thyme
1 bay leaf

Instructions
Heat oil or butter in a large pot over medium heat. Brown beef on all sides and remove from pot. Add onion and garlic and sauté until soft. Add vegetables and cook for five minutes. Return beef to the pot. Add broth, tomato paste, and seasonings. Bring to a simmer, cover, and cook on low for two to three hours until tender.

Substitutions
Swap beef for chicken thighs or lamb
Use turnips or rutabaga instead of potatoes for lower carb

**This can be updated to be used in the Instant Pot or other pressure cooker**

This type of meal supports the updated food pyramid approach that prioritizes quality protein and healthy fats while keeping blood sugar stable and energy steady...

02/03/2026

If you feel stiff, inflamed, or like your muscles never fully recover, cupping can help restore healthy movement.

Cupping gently lifts the tissue instead of pressing down like massage. This decompresses tight areas, improves lymphatic drainage, and allows your body to heal more efficiently.

Clients love cupping because it helps:

• Relieve deep muscle tension
• Reduce chronic pain
• Improve joint mobility
• Speed up recovery
• Support overall circulation

It is not about the marks. It is about giving your body the support it needs to move better, feel better, and heal faster.

01/29/2026

Cupping is not just for Olympic athletes and Instagram highlights.

It is a powerful therapy that helps improve circulation, reduce inflammation, and support the body’s natural healing process.

At Mission for Movement PT, cupping is used to:

• Increase blood flow to tight or injured tissue
• Reduce muscle and joint pain
• Improve mobility and flexibility
• Break up adhesions and scar tissue
• Support faster recovery

Those circular marks are simply a sign that your body is moving stagnant blood and fluid out of the tissue so fresh healing nutrients can move in.

01/25/2026

If your pain keeps coming back no matter how much you stretch, foam roll, or rest, your muscles may be stuck in protection mode.

Dry needling works by sending a reset signal to the nervous system and muscle tissue. It helps the muscle release, improves circulation, and allows your body to move the way it was designed to.

Clients often notice:

• Less pain after just a few sessions
• Better mobility and flexibility
• Faster healing after injury
• Improved performance in workouts and daily movement

This is not a quick fix. It is a powerful tool used as part of a full-body treatment plan that actually addresses the root cause.

01/25/2026

The goal is to eat foods with LESS ingredients not necessarily LESS calories. Whole Foods are king, my friends.

01/23/2026

Come out to Align Pilates tomorrow! I’ll be there for all of your burning PT questions.

And, you can check out the beautiful space where Erica hosts amazing Pilates classes!

https://www.instagram.com/reel/DT3jZxsEs8C/?igsh=MW94ZzUydG14M3NrMQ==

01/23/2026

It’s National Pie Day and yes… pot pie absolutely counts.

Because the best kind of comfort food is the kind that actually fuels your body.

This protein-packed, veggie-loaded chicken pot pie is built on real ingredients that support muscle recovery, joint health, and steady energy. No mystery ingredients. Just healing food that tastes like a hug.

High-Protein Healing Chicken Pot Pie

Ingredients
Filling
1 lb pasture-raised chicken breast or thighs, diced
2 tbsp olive oil or grass-fed butter
1 small onion, diced
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 cup mushrooms, sliced
1 cup frozen peas
1 cup bone broth
1 cup full-fat coconut milk or whole milk
2 tbsp arrowroot powder or tapioca flour
1 tsp sea salt
½ tsp black pepper
½ tsp turmeric
½ tsp dried thyme
½ tsp dried rosemary

Crust
Option 1: Real-food gluten-free crust
1½ cups almond flour
1 egg
3 tbsp melted butter or olive oil
¼ tsp sea salt

Option 2: Store-bought gluten-free crust
Look for one with simple ingredients and no seed oils

Instructions
Preheat oven to 375°F.

Heat oil or butter in a skillet. Cook chicken until lightly browned and set aside.

In the same pan, cook onion, garlic, carrots, celery, and mushrooms until soft.

Whisk bone broth, coconut milk, and arrowroot. Pour into pan and simmer until thickened.

Add peas and chicken back in. Stir well.

Pour into greased pie dish.

Mix crust ingredients and press over the top, or use your clean gluten-free crust.

Bake 25 to 30 minutes until golden and bubbly.

Let cool 10 minutes before serving.

This is comfort food that supports recovery, movement, and real energy.

Save this for dinner inspiration and tag the friend who thinks pie is only dessert.

01/21/2026

We share a lot of nutrition facts with our clients and we talk a lot about types of foods and clean options. Costco has a great deal of those. We use all of these options that she is referencing in the video. They also have great prices on organic and grass fed meats!

01/19/2026

Dry needling is not acupuncture and it is not just for athletes.

It is a targeted therapy that helps release muscle tension, improve blood flow, and reset dysfunctional movement patterns.

At Mission for Movement PT, dry needling is used to:

• Reduce muscle tightness and trigger points
• Improve range of motion
• Decrease pain and inflammation
• Restore proper muscle function
• Speed up recovery from injury

If you feel like your muscles are constantly tight, guarded, or painful even after stretching and massage, dry needling may be the missing piece.

When the muscle can finally relax, the body can finally heal.

Have you experienced the power of dry needling?

01/18/2026

We’ve posted this before but it’s so important that it’s worth reposting… over and over again.

A new Cochrane review of 73 studies involving nearly 5,000 people found that exercise may be as effective as antidepressants and psychological therapy for reducing symptoms of depression.

This is a reminder that our bodies have innate healing mechanisms that we can activate through lifestyle.

Exercise is one of the most powerful interventions we have for mental health. It reduces inflammation, improves mitochondrial function, balances neurotransmitters, and supports brain-derived neurotrophic factor (BDNF) production.

And for many people struggling with depression, it may be the first line of defense—not the last resort.

If you're dealing with depression, talk to your doctor about incorporating movement into your treatment plan. Start small. Even 20-30 minutes of walking can make a difference.

What's your experience with exercise and mental health? 👇