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Happy Monday folks (a little longer and I promise it's worth the read). . .

Today, let's dive into a topic that affects us all—inflammation. While it's our body's natural defense mechanism, chronic inflammation, especially in our muscles and fascia, can be a real roadblock to feeling our best. But fear not! There are simple, effective ways to keep it in check and keep you moving with ease.​

Why Should We Care About Inflammation?

When inflammation sticks around longer than it should, it can lead to persistent pain, stiffness, and a host of other issues. Our muscles can become tender, and the fascia—the connective tissue that surrounds our muscles and organs—can lose its flexibility. This not only hampers our movement but also affects our overall well-being.​

Simple Steps to Tame Inflammation

1. Engaging in consistent physical activity is a powerful way to combat inflammation: Remember, consistency is key. Even gentle movement can make a big difference.
   • Cardio Workouts: Activities like walking, swimming, or cycling boost heart health and help reduce inflammation.​
   • Strength Training: Building muscle supports your joints and keeps inflammation at bay.​
   • Stretching: Incorporate yoga or simple stretching routines to keep your fascia flexible and happy.​
2. Allowing your body to rest is crucial for reducing inflammation: Adequate rest helps maintain a balance in your body's inflammatory responses.
   • Quality Sleep: Aim for 7-9 hours of restful sleep each night to support your body's healing processes.​
   • Rest Days: Incorporate rest days into your fitness routine to give your muscles time to recover and reduce the risk of overuse injuries.​
3. Chronic stress can exacerbate inflammation. Incorporate stress-reducing practices into your daily routine:Effective stress management can lead to a significant reduction in inflammation and improvement in overall health.
   • Mindfulness and Meditation: Practices that help manage stress can reduce inflammation.​ And if you are in the Manchester, VT area the northshirecircle.com sit starts this Tuesday.
   • Relaxation Activities: Engage in hobbies or activities that promote relaxation, such as reading, listening to music, or spending time in nature.​
4. Drinking enough water is essential for keeping your fascia and muscles healthy:
   • Hydration: Proper hydration keeps the fascial tissue supple and elastic, allowing it to move smoothly against muscles and other structures.​
   • Electrolyte Balance: Ensure you're replenishing electrolytes, especially after intense workouts, to maintain muscle function and reduce cramping.​
5. Incorporating professional massage or bodywork into your routine can significantly reduce inflammation and enhance recovery:Consulting with a professional who understands how inflammation affects your body and movement can tailor the treatment to your specific needs.
   • Massage Therapy: Regular sessions can alleviate muscle stiffness, improve circulation, and decrease joint inflammation, leading to quicker recovery and injury prevention. ​
   • Specialized Techniques: Methods like myofascial release target the fascia to reduce tension and improve mobility.​
6. Red light therapy (RLT) uses low-level red and near-infrared light to penetrate the skin, stimulating cellular function and promoting healing. It's been found to reduce inflammation, alleviate pain, and enhance muscle recovery. Incorporating RLT into your wellness routine can be a valuable tool in managing inflammation and improving overall health. *this is one I swear by and use the skinletics.com products daily.

Thoughts or questions? Let's Connect.

📩 Email me at:anna@totalathletecare.com​

📱 DM me on Instagram:@totalathletecare​

Remember, it's all about listening to your body and giving it the care it deserves.​

Less Inflammation = Better Movement.

*​Always consult with healthcare professionals before making significant changes to your lifestyle or diet, especially if you have existing health conditions.​

be well,

Anna

owner + founder: totalathletecare.com

*A couple of important updates on pricing and reminders regarding sick policy and cancellations:

• Rate increases will be taking effect as of 4/1/25
• 60 minute in person session will be: $150
• 60 minute in person student session will be: $135

CANCELLATION POLICY:

Any cancellation made within 24 hrs of appointment will be billed in full. If needed, Anna will request that a card be kept on file.

• If cancellation is for sudden sickness, emergency or adverse driving conditions please reach out to Anna ASAP so the appointment can be filled with another client. No fee (quite obviously) is charged in these instances.

SICK POLICY:

• Please don’t show up sick. If you have had a fever or the stomach bug in the last 24 hrs please reschedule your session.

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Disclaimer: This content is for informational purposes only and is intended for healthy individuals who are looking to improve their wellness and performance and have been medically cleared for intense exercise. As a massage therapist, yoga instructor, and personal trainer, I (Anna Terry) and Total Athlete Care are not qualified to diagnose medical conditions. The information provided, referenced, or linked to in this newsletter is not medical advice and should not be interpreted as such. These suggestions have been beneficial for myself and many of my clients, but individual results may vary, and there is no guarantee of specific outcomes. Please consult with a healthcare professional for personalized advice if you experience any pain, have underlying health conditions, or have concerns about your health or fitness.

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