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Who Needs A Multi Vitamin?

Posted on November 27, 2016 at 11:55 PM Comments comments (632)

I suppose as a sales person, I should say "Why, of course you do!".  But here is the scoop and what is involved in a vitamin.

Most people, if they are eating a variety of whole foods (especially home grown or farmer's market) and exercising regularly should be getting vitamins and minerals from their food.  However, not everyone fits into this category.  If you are working on weight loss, it is important to create a calorie deficit.  By moving more and eating smart, you will start to lose weight.  Until you reach your maintenance goal, you will need to fill in the nutritional gaps with a supplement.  

Growning children also require time,energy and lots of nutrients.  It can be difficult to keep up with the needs of a growing child and to fill the gaps supplement will be needed.

If you are very active or an athlete, you deplete nutrients more quickly and will need a multivitamin to fill in any gaps you may have.

Please remember that not all supplements are created equal.  One of the biggest issues I see with supplements is the ability to be absorbed and utilized by the body.  Often times companies cut corners to save money.  This causes the supplement to be either broken down at an improper time, not at all or with improper dosages.  With nutrients not being absorbed at the right time, in the right place, your money literally gets flushed down the toilet.

Dotfit provides every person with a screening process as well as a product guide so there is access to all your supplement questions.  By using scientific testing, all products can be used together with out over lapping or canceling out any supplements.  Random vitamins and minerals are not crammed into one pill with hope for the best.  No, they know what works well and what does not via scientific testing so that you get the most out of your supplement.  Also, most of Dotfit products are third party tested.  This not only means that what is on the label is exactly what is in the bottle, but also means that they are tested to be free of contaminants and banned substances.

While getting your vitamins and minerals from whole foods is always your best choice, there are also several reasons you may also have a nutritional gap to fill.  Fill this gap with a quality product specifically designed to do what it says, in the dosages and potency required.  Cheaper does not always mean better.  Shop dotFit!

4-H Health Leadership

Posted on June 14, 2016 at 11:25 AM Comments comments (219)

I am so excited to become more involved with our county 4-H!  I grew up being a 4-H member and leader.  Now my children are active members and becoming strong leaders.  I have become the leader for the health project.  While this is a very vast topic, I completely feel like a kid in a candy store.  I love shareing my knowlege to those that want to know.

Friday, June 17, 2016 we will be learning how to put together first aid kits.  I will not be certifying any students on first aid, just going over basics and what is appropriate to have on hand and what to consider for other situations if they should need to create a more specific kit.

Providing Event Massage Therapy

Posted on March 23, 2016 at 3:30 PM Comments comments (564)

For a few years, I was an active member of the American Massage Therapy Association’s sports massage team. I loved it! We traveled all over Minnesota and provided post event massages to athletes of all levels (and health conditions). We met so many wonderful people who traveled the country to stay active and support their cause. I learned so much from that team. At the time, I was young and had all the pieces I needed to be a good event therapist, but really didn’t know how to put all those pieces together to create what the athlete needed. So I thought I’d pass on some of the helpful tips they gave me and provide a" target="_blank"> printable checklist of things you need to bring with you. This way it will be easy to find and you can print one out for every event.


Event massage is very different from clinical massage that you practice in your office. Most often these massages are provided outdoors, post event. The athletes are dressed, sweaty and usually dirty depending on both the event and the weather conditions. I always bring my massage cream, but never use it. Long, slow strokes are not used at this time. If the athletes would like to make an appointment with you at your place of business at a later time for something more relaxing that is fine. However, at this time it does not work to accomplish what we need. Short, rhythmic strokes, petrissage, tapotement, wringing and stretching will be focused on.


Time is an issue. Last year at Grandma’s Marathon there were 6077 finishers. That is why they need a lot of volunteers! Your line gets long. Make sure you give each athlete the attention they need, but they are not going to get an hour and half clinic setting session. Approximately 10-15 minutes per person. Also, this means you have to pay attention to yourself. It is very easy to get caught up in what you are doing, seeing all those athletes and keep on a goin’. Many of these events are during the summer when it is hot and sunny. You need to take a break. Eat. Rest. Drink plenty of water (and of course take a potty break). I know it sounds silly, but we are not the ones they want to see in the medical tent!


We may not be the medical tent, but often we may be seeing the athletes first, who should be in the medical tent instead. Many of the events that need massage therapists are those trying to raise money for a medical group. MS Bikathon in Sundance is a good example. But there are also many “race for the cure” type events as well. These are passionate people. They literally travel around the country raising money and awareness for their cause. Always ask about prior/current injury. But also ask about their health status. Do they have cancer? Do they have MS? What are their symptoms today? Is that new? These are strong people that do amazing things and can often push their bodies to do amazing things. When you consider they have a medical condition, are performing in wind, heat, cold or rain--they DO NOT tell their family and friends that they lost feeling in an extremity or most of their vision hours ago. They just keep going. The other thing I came across working at Grandma’s Marathon that is a little more difficult to detect is, are they coherent? There was a man who had just finished the race and wanted a nice massage after. He didn’t appear dizzy or out of place. He was very friendly and full of conversation. However, he was talking about his children. Once his wife heard him, she immediately spoke up and they rushed him to the medical tent, as they had no children.


Always check with the event you are volunteering at about their expectations. Many of these events are fundraisers for a cause. Most of the time the massage services are free to all competitors. A tip jar can be put out for donations. Some events are just happy you showed up, so if you don’t donate it back that is your choice. Some events want a percentage of what is donated and sometimes it is expected that you donate all of it since it was a fundraiser. I think it is most common to donate at least 50% back to the event, but each event is different.


I have attached a printable list of things to bring with you to your sport event. These are things probably not normally found in your clinic unless you regularly provide massage at a sport event. You will need a plastic fitted sheet. In the past I was always able to get them at Walmart or Kmart without issue, but I have not found them in stores recently.  You may need to buy a plastic sheet online.  You need to have a plastic sheet on your table to protect it from grease, grime, sweat, chalk and actual dirt. You will need something on your table that is easy to clean and sanitize between each athlete. Remember the athletes are dressed so you don’t have to worry about draping. Also, with hundreds of athletes, even at the smaller events you are not going to have enough sheets or time to change them.


Next you need 4 wood blocks. About 4x4 square to put under each table leg. This will prevent your table from sinking into the ground and leaving you wondering how your table got so short without an adjustment. You don’t want that dirt getting into your table.


Bring lots of cleaner! You need hand sanitizer for your hands between each athlete. You will also need cleaner for your table. I have used clorox wipes but you can also order hospital grade Cavicide wipes if you prefer. Paper towels are useful if you are using a spray cleaner or need disposable face cradle covers.


Bring a tip jar. A sturdy one that can handle Wyoming type weather. Sometimes people forget that part and end up using a paper or plastic bag---they blow away in the wind and are generally not a good choice.


Please volunteer to work a sporting event in your area. The athletes not only need it, but really appreciate it. The people you will meet will be remarkable. It is so worth your time.  If you have any trouble accessing the printable link I provided, please message me and I can email it to you.


What tools are in your toolbox?

Posted on March 14, 2016 at 11:10 PM Comments comments (496)

It has come to my attention that when we need medical help or advice there are not always enough options.  If you have questions about something in an area that is not your expertise, where do you go?  And how do you weed out fact from fiction?

Going through school we were always taught (regardless if it was AT school, massage therapy school or grad school) to have a full tool box.  This meant that if I only had a hammer in my tool box I would only have the hammer to, yes, pound nails, but also to tighten screws, lug nuts and allen bolts.  A hammer might be useful for those nails, but perhaps a few other tools might come in handy for those other jobs.  We were always eager to learn and become effecient at new techniques!

Now, as excited as we are to learn new things there are a couple of things to keep in mind.  There is no one person that has every tool in their tool box.  There are just too many.  Most health care providers find their nitch and stick with it.  So if you ask a surgeon, he will provide you a surgical solution.  If you see a nutritionist, he will provide you a nutritional solution.  If you seek advice from a chiropractor, he will provide a chiropractic solution.  You get the idea.  That is what we study and what we promote.  Not to mention that per profession, we need to stay within our own circles due to scope of practice laws.  As an athletic trainer I can diagnose and treat athletic injuries, but I cannot provide chiropractic care, prescribe medications or provide accupuncture, just to name a few.  However, it is my job to understand how other providers and services or even techniques that I am not certified in, can enhance my athletes' health and recovery.  I do provide massage therapy services in a variety of settings.  It has been found to enhance chiropractic treatment, accupuncture treatments, physical therapy treatments, as well as improve recovery time from injury including surgical procedures.


When looking for a provider, look for:
  • Experience
  • Open mindedness
  • Possibly certified in other areas
  • Don't ever be afraid to ask for a second opinion
As a professional:
  • Learn to network with other providers
  • Stay up to date on several treatment types in order to provide healthy options for patients, clients and athletes
  • Remember you provide your service well.  Referring to another provider will enhance your service and only make you look better.
We are many parts, but only one body.  We need to be treated as a whole person.  It may take one provider, it may take a team who can work together.  Always know all of your options and don't be afraid to speak up and ask questions.  If your provider only has a hammer in his tool box and its not getting the job done, it does not mean you are untreatable.  It means you have not found the right tool yet.


What is a Sprain?

Posted on December 26, 2015 at 5:20 PM Comments comments (628)

Definition:  Ligaments are soft tissue that hold (attatch) our bones together.  Ligament is fibrous soft tissue that holds one bone to another so that our joints are sturdy and can hold us together.  When the ligaments get pulled or stretched too quickly or past the normal range of motion, the ligament tissue gets damaged and needs to heal.  This is a sprain.


  • How far and how many of the tissues were damaged will determine healing time.
  • Always make sure your healthcare provider has ruled out any type of fracture or any other diagnosis that may have occured during the injury.
  • Initial treatment should include R.I.C.E. (Rest, Ice, Compression and elevation).
  • After 72 hours (depending on severity of injury and your healthcare providers treatment plan) you may begin gentle non weight bearing range of motion exercises.
  • After swelling and bruising have decreased and range of motion has returned you may start gentle strength exercises.
  • when working with the lower extremity, cutting, pivoting and plyometric drills should NOT be included into the initial treatment of a sprain.

What is a Strain?

Posted on December 26, 2015 at 4:50 PM Comments comments (708)

Definition:  Our tendons are soft tissue that hold (attatch) our muscles to our bones, so that we can move our joints.  When the tendons get pulled or stretched too quickly or past the normal range motion, this tendon tissue is damaged and needs to heal.  This is a strain.  How far and how many of the tissues were damaged will determine the healing time.



  • Always make sure a healthcare professional has ruled out any type of fracture or other diagnosis that may have occured during the injury.
  •  Initial treatment of this injury should include R.I.C.E. (Rest, Ice, Compression and Elevation). 
  • After about 72 hours (depending on how severe the injury is and what your healthcare provider recommends) you can start gentle range of motion exercises.  Non weight bearing.  Depending on the joint you can use a circluar motion, the abc's etc.  After swelling and bruising have started to resolve you can start gentle strength training.  When working with the lower extremity, drills that include cutting, pivoting or plyometric training should not be included in the initial treatment.


positive energy

Posted on December 8, 2015 at 11:30 PM Comments comments (205)

It seems at times that there is an over abundance of negativity around us.  Athletes can sometimes get a bad wrap and their negative issues seem to stay in the spotlight more than the positive.  However, I ended up in this profession because of all of the good and amazing energy that athletes, sports and it's competition bring.  The athletes I have spent time with have giant hearts.  There are times that the possitive, dynamic energy is over whelming and I completely love it.

As most people know, I have had to rearrange my schedule so that I can be available to my three children.  Its my turn to teach them to be the light, to let their hearts grow and be possitive role models regardless of the setting.  The last few weeks have been stressful with my youngest in the hospital.  He has septo-optic dysplasia that comes with complications of vision and the pitutary gland.  So sometimes getting a little sick can send us spiraling.  We have spent the last two weeks in the PICU and one week ago we were life flighted to Denver.  Denver is 6 hours from where my family and I live as we are from Wyoming.   A large majority of our family is in Minnesota, so during this time we did not have visitors.

However, on our last day in Denver we did get some visitors! The Colorado Avalanch NHL hockey team came to the hospital to wish the children there well.  The team brought good spirits and spread early Christmas cheer.  The energy on the floor had completely changed with their presents.  The kiddos were so excited to see and meet the team.  My little guy really doesn't know much about hockey just yet, but was happy that instead of getting poked he got a toy!  Of course his momma was excited to say "Hi" to some fun visitors.

Remember that not only during this season of giving, but all year, to share the light.  Share your smile with someone else that might need it.  It really doesn't take much to be a possitive.  Always be the change you wish to see, especially in a day where we don't have to look hard for negativity and hatred.  Thank you so much to the Colorado Avalanch for brightening up our day!  We really appreciated it


Can massage help your neck pain?

Posted on November 20, 2015 at 1:55 PM Comments comments (214)

Neck pain is a common for most adults. There are several causes why your neck may be causing you problems, but it has been found that massage therapy can help relieve that pain.



Our necks are at a bit of a disadvantage, as it has the smallest vertebrae, all stacked upon one another and then we want it to perfectly balance a 10 pound head on top of it. It doesn't necessarily have physics on its side. It is easy to sleep in an awkward position and have a sore neck due to soft tissue irritations. Some of us just like to play hard and have joint dysfunction that can cause pain. Regardless of the cause, massage therapy may help to find you relief.



During a massage session you will be stretched and muscles balanced (even though the longer they have been in a state of dysfunction the longer it will take to return them to their normal state). While this makes the soft tissues feel better, massage will bring in fluid, oxygen/nutrients, increase joint space and relax the muscles. This will also help to make the joints themselves feel better. Lets not forget to mention that the relaxation state and the chemical endorphins that are released during your massage will also create healing and natural pain relief.




Here is a really quick study that shows that people with chronic neck pain showed relief using massage therapy.

Pumpkin Season

Posted on November 3, 2015 at 11:45 AM Comments comments (493)

Everyones fall flavor (of about anything) is pumpkin.  From pumpkin coffee to pumpkin pancakes, that beautiful orange squash is everywhere right now.  Pumpkins are more than just for carving and illuminating on Halloween to scare away creepy creatures.  So don't throw out your pumpkins or the seeds you scrape out of there at carving time.

Pumpkins are also healthy for you.  Pumpkins are full of nutrition including, vitamin A, fiber, folate, potassuim and beta-carotene.  It is low in fat and calories, (as one cup of cooked, boiled, drained, without salt) contains approximately 49 calories.  It can protect us from certain cancers, diseas and helps to age us well.

Pumpkin seeds are low on the glycemic index, high in fiber, iron, zinc and healthy fats.  They are a great option for those seeking nutrition from a more plant based diet.  Plus if you have allergies to soy or nuts, pumpkin seeds are a great alternative.

Not really sure what to do with the pumpkin once you bring it home from the store.  Here are some ideas that you might enjoy.

Julie's Pumpkin Pie Protien Shake

Roasting the seeds is super easy and you can add any spice you like! Sweet, Savory or Spicy here are some you are bound to love." target="_blank">Pumpkin in a jar" target="_blank">How to cook fresh pumpkin

Pumpkin season is here for at least another month.  So eat up while its in season!

Lean Pak 90

Posted on October 12, 2015 at 1:05 AM Comments comments (504)

The changing of seasons always makes me want to start new. Fresh.  Its a great time to reevaluate and make sure I am on the right track.  Even though this is one of the busiest seasons, its a great time to make sure you are on the right path to increased health and fitness.

Have you ever had weight goals and either just didn't know where to start or started but it didn't really go the way you thought it would?  I can tell you this is the easiest program out there.   When making a serious change in your life there are many factors that play a part in how well it works, how healthy it is and how long it lasts.  This program provides everything you need in order to be succesful.

Nutrition is very important.  Before we decide how to fuel your body we need to realize what it needs.  By filling out the questionnaire we are able to determine how many calories you burn per day.  In order to safely loose one pound per week, an energy deficate needs to be created.  By logging your nutrition we are able to see where changes need to be made.  Remember we all eat and we eat what we like so be honest and remain accountable.  This is the only way we can make accurate changes.  They don't always have to be as drastic as you think.

When it comes to exercise, too much, too little, exercise choice all come into play.  Increasing your activity should provide you with healthy results.  This is why is can be important to find a professional that can help guide you to your goal.  All programs are created by me after finding your current health status.  You will have access to this progam at any time and available to you on any device.  You can print it out or just bring your phone with you (like I do).

When starting a new program and creating that energy deficite that I mentioned earlier, there is often times gaps in the nutrition.  In order to fill in these gaps it is best to use supplementation until you have reached your goal.  When you are starting out, it may be helpful to have the LeanPak90 handy.  It includes a weight loss planner to help keep you on track, a 30 day supply of weightloss and liver support, carb repel and thermaccel.

Its time. Now is the time to eat better, move more, lose weight & feel great!