“What in the World Is Coaching?”

I get asked this question a lot. Truth be told, I’ve discovered it’s almost impossible to explain coaching in words. Coaching must be experienced to be fully understood. What I hope to do in this brief description is to pique your interest enough to motivate you to give coaching a try. And if all else fails, I would like to report that International Coach Federation studies report a 98.5% client satisfaction rate. What this means, is that most people who try coaching love it! How’s that for getting your attention?

That being said, here are my thoughts on why I think coaching is well worth your time and investment. Changing our mindset or thinking pattern, our view of ourselves and the world, as well as changing our life patterns, are some of the most difficult things we will ever do. As a coach, I’m an expert in facilitating change and helping you access your passions and deepest desires to create the results and the life you want. It is my passion to help people grow and change. So, what is it that you want to change in your life? What goals have you wanted to pursue? Do you want to improve your health? Do you want to have more energy to enjoy life more? Do you want to control your schedule instead of your schedule controlling you? Do you want to create a sound and effective plan to achieve your health and wellness goals? Partnering with me through the processes of awareness, learning, and action, can help you achieve the results you never knew were possible. I’d love to work with you to help you live the life of your dreams. Let’s create that new vision and plan, together.

Janet Witucki, BCC

I began my health and wellness career as a physical therapist helping patients recover from various injuries or diseases. While treating patients, I began to see an overwhelming need for wellness services to help people be proactive about their health. I eventually began work in the wellness world as a Pilates instructor and personal trainer. I continued to work with many patients and clients who spoke about wanting to have a healthier lifestyle but having no idea how to go about achieving it. This began my personal and professional journey into how to help people facilitate change. I soon discovered the field of coaching and knew immediately that I was on the right track. As a coach, I’m an expert in facilitating change. I help people grow and change in the areas in which they are motivated to achieve meaningful results. What changes can I help you make? What goals have you wanted to pursue? I hope to have the opportunity to work with you. Go out and live the life of your dreams! Best wishes to you!

Board Certified Coach | Center for Credentialing and Education

Certified Wellness Coach | HealthWorld Online

Certified Pilates Instructor | Professional Health and Fitness Institute

Certified Strength and Conditioning Instructor | Professional Health and Fitness Institute

Masters of Science Physical Therapy | Marymount University

Bachelors in Biology | University of Virginia

What brought you to Health and Wholeness?

I was having trouble staying motivated through the winter months and started feeling really bad about myself.  I was feeling old, lazy, and fat, and needed a kick in the butt to mix things up, get out of the treadmill rut, and adjust my attitude.

How many days a week do you train?

I train twice a week with Christian and try to do some sort of a workout another three or four days a week outside of H&W.

What are your biggest motivators?

I’m not a “pounds” or “inches” kind of person.  Instead, I am motivated by seeing forward progress. That could be anything from lifting the heaviest weight I’ve ever lifted to doing more reps than I’ve ever done before to jumping higher than I’ve jumped before.  Forward progress helps to remind me just how much I have gained in my time at H&W.

What is the most significant change you have noticed since you started at Health and Wholeness?

I wish I could say my posture, but Christian would probably disagree (but I am still working on it)!  So instead I’ll say that I’m amazed at my bench press progress.  When I started at H&W I couldn’t even lift the bar.  I’m now up to 10 or more reps with not just the bar, but the bar with a few plates on for good measure. Initially, I was just thrilled that my arms did not snap, but now I’m even more excited about being able to bench more and more with each attempt.

What have you learned about yourself since you started working with us?

That I can push myself harder than I ever imagined.  And, that for at least two hours a week, I can let my guard down, just be me, and achieve some pretty cool goals in the process.

What advice would you have for others just starting their own health journey?

Make it just that – your OWN health journey.  Don’t look at what others do or have done as your measure of success.  Instead, set goals that are important to you.  It’s a lot more fulfilling to achieve your own goals than try to mimick what others are doing.

What would you want others to know about Health and Wholeness?

The Team at H&W is spectacular….and that’s just the beginning.  They are wonderful role models, mentors, and friends.  With such a knowledgeable and strong group of folks to work with, everything else seems to just fall into place.

PAIN

Acupuncture is a powerful and natural treatment modality that has been used in pain management for centuries. There are many different types of pain that a person can experience, and acupuncture can be an effective treatment for them all. Because it treats the body holistically, acupuncture not only helps reduce immediate pain but it can also help avoid future pain in the same areas.  It is so effective that many conventional medical doctors now suggest acupuncture for pain management, often in conjunction with other modalities such as chiropractic and/or physical therapy.

How does acupuncture work to relieve pain?

Acupuncture works naturally with the body’s own energy that flows through specific pathways, also known as meridians. When symptoms such as pain occur, there is blockage of the flow of energy in a particular area of the body.  Stimulating specific acupuncture points located along the meridians balances and encourages the free flow of energy through those pathways, thereby alleviating pain and restoring health.

What are the benefits of acupuncture for pain management?

One benefit of acupuncture is that it is a drug-free way to minimize pain.  The most popular form of pain relief is currently the use of anti-inflammatory drugs and other strong medications that can have unreliable results and unpleasant side effects. With drugs, over time, people often develop a tolerance or experience the need for an increased dosage to achieve the same required effect.  Acupuncture completely eliminates the possibility of drug dependency and the risk of potentially dangerous side effects.

Besides alleviating pain, acupuncture also triggers the central nervous system to release chemicals such as endorphins and other natural pain relievers to promote a sense of well-being and relaxation. It is not unusual for a person to fall asleep during treatment and leave feeling rejuvenated!
  
Acupuncture also increases blood circulation throughout the body while relaxing the muscles and increasing immune system response.  Because it deals with blood circulation, acupuncture is not limited to treating skeletal or muscular pain; rather it has also been proven effective in treating migraine headaches and even preventing future migraine attacks.  Physical pain associated with certain illnesses can also be treated with acupuncture to support and aid in recovery.

How many acupuncture treatments are needed?

Acupuncture efficacy is cumulative in nature.  For this reason, we recommend a series of closely scheduled treatments in order to bring about the desired results and accurately assess its effectiveness.  Each person will respond uniquely to treatment, depending on the level of pain and severity of the injury or illness.  A person’s age and overall health is also a factor.  Those who suffer from chronic conditions of long duration will necessarily take longer to respond to treatment and feel improvement.

Note: Persons with chronic pain or serious illness are encouraged to be evaluated by a medical doctor before beginning acupuncture treatment.

Theresa L. Spradlin, M.Ac., L.Ac., Dipl. Ac. (NCCAOM) Board Certified Licensed Acupuncturist – Health and Wholeness, Arlington, VA

Acupuncture has been used to promote fertility for thousands of years.  It is an approach that works with the body’s own energy to nourish and strengthen all of its organs and systems, including the reproductive system.  Oftentimes, the most ancient modalities are the best and most natural means to help minimize the effects of things that certainly contribute to the high incidence of infertility in our modern world—factors such as our polluted environment, high stress levels, and unhealthy food options.

By focusing on specific pathways of energy and particular associated points, acupuncture increases blood supply and overall circulation of vital energy to the ovaries, the lining of the uterus, as well as all of the organs involved in reproduction.  In this way, acupuncture is effective in treating a wide range of women’s health concerns and promoting fertility, leading to a healthy pregnancy.  Due to its strong influence on the reproductive and endocrine systems, acupuncture can address conditions that may hinder fertility, such as thyroid imbalance, polycystic ovarian syndrome (PCOS), endometriosis, ovarian cysts, and a variety of menstrual issues.

Acupuncture is also known to impact the areas of the brain that supply the hormones involved in fertility, whose role is to stimulate and/or regulate egg production and impact the timely release of the egg.  In addition, acupuncture increases production of endorphins, those “feel good” chemicals in the brain that, besides relieving anxiety, also play a role in regulating the menstrual cycle.

In essence, acupuncture works holistically to help restore health and balance to not only the reproductive system that will naturally result in conception and contribute to a healthy pregnancy, but also to the entire body. As with every complementary approach, acupuncture always works best in conjunction with optimal nutrition and plenty of exercise in order to promote the flow of vital energy and overall wellness necessary to bring this about!

Disclosure:

Because infertility is a medical issue, we recommend that a physician first examine women in order to rule out any structural deficit or other issues that may impede pregnancy prior to beginning acupuncture treatment.

Theresa L. Spradlin, M.Ac., L.Ac., Dipl. Ac. (NCCAOM) Board Certified Licensed Acupuncturist – Health and Wholeness, Arlington, VA

Take Baby Steps

If the person you are trying to introduce is intrigued by massage but reluctant to dive in headfirst, there are several ways to encourage them to stick a toe in the water. Many massage therapists offer chair massage in smaller time increments than a typical one-hour appointment. This is an ideal way for a person to experience the benefits of touch without having to worry about undressing or being overwhelmed by a full session.

Consider inviting your “recruit” to meet your massage therapist before your next session. Most therapists would be happy to give a potential client a brief tour and talk with them about the process of receiving a massage. For many people, being able to put a face to the person who is going to be touching them will calm some of their fears of the unknown.

For those who need more specific information about massage, you can direct them to Massagetherapy.com, a public education site provided by Associated Bodywork and Massage Professionals (ABMP). On the site they will find an introduction to massage and its benefits, information on what to expect from a session, and a glossary of terms and techniques to help them understand massage lingo. There is also an archive of articles from Massage & Bodywork magazine to help the potential client answer any questions they might have before taking the plunge.

Be a Billboard

Friends and family are more likely to follow your lead if you show them that you enjoy, and benefit from, receiving massage. If you have a regular routine and are feeling good, when you recommend bodywork to others it will be more influential. Whether it’s increased range of motion, a sunnier disposition, or an improvement in posture, what you’ve gotten out of massage will be the best advertisement you can show them.

If, after all of your encouragement, they are still reluctant, you need to respect their feelings. Not everyone is ready for the hands-on experience of massage therapy, and some may even have some serious personal issues about touch. If you allow them to come to massage and bodywork on their own terms, they are more likely to be open to the safe, comforting, professional touch that the massage therapist provides.

Sharing the Benefits of Bodywork

When we experience something good, it’s natural to want to tell everyone about it. Massage is no exception. Here are some ways to share your enthusiasm for massage therapy.

Gifting Massage

Gift certificates are a great way to share massages with the people in your life. Looking for the perfect birthday present? Purchase an hour gift certificate for them with your favorite massage therapist. Thanking someone for pet sitting? Reward them with a half-hour reflexology treatment. If it’s your spouse or significant other that you’re hoping to get interested in this healing therapy, perhaps a couple’s massage, where two people receive massage in the same room, could be an anniversary gift.

Giving someone a gift certificate allows the recipient to experience massage without financially committing to something that they might not be sure about. After the initial visit, it is up to them to evaluate whether the experience makes them want to pay for another one.

Outline the Benefits

Most people are aware that massage is effective at relieving stress and promoting relaxation, but there are myriad benefits you can highlight depending on your audience. For those who suffer from low-back pain, a study by the Group Health Research Institute in Seattle has shown that massage is more effective than medication at reducing pain. Some massage therapists provide specialized sport massage, something that might appeal to your golfing buddy who needs to loosen up his swing and increase his range of motion.

In addition to helping people reduce pain or cope with physical injuries, the supportive touch of a massage therapist can be a powerful positive encounter during times of emotional distress. If someone in your life is dealing with grief or loss, you might recommend massage as a way for them to relax and be tended to without having to actively share their feelings, a welcome relief for many people.

Here are just some of the positives that massage and bodywork can provide. You can tailor your “pitch” to your audience by focusing on those specific to their situation:

–Alleviate low-back pain and improve range of motion.
–Enhance immunity by stimulating lymph flow–the body’s natural defense system.
–Exercise and stretch weak, tight, or atrophied muscles.
–Help athletes of any level prepare for, and recover from, strenuous workouts.
–Improve the condition of the body’s largest organ–the skin.
–Increase joint flexibility.
–Lessen depression and anxiety.
–Promote tissue regeneration, reducing scar tissue and stretch marks.
–Pump oxygen and nutrients into tissues and vital organs, improving circulation.
–Reduce postsurgery adhesions and swelling.
–Reduce spasms and cramping.
–Relax and soften injured, tired, and overused muscles.
–Release endorphins–amino acids that work as the body’s natural painkiller.
–Relieve migraine pain.

Karrie Osborn

Whether it’s a pulled muscle from yoga class or an afternoon basketball game, or a long-term pain caused by injury, most of us will come to know the beast that is called back pain. In fact, when it comes to low-back pain specifically, researchers say that 70-85 percent of the population will experience it at some point in their lives.

Causes of Pain

Experts say the cause of back pain can be the result of several factors. High on the list is stress. When our body is stressed, we literally begin to pull inward: the shoulders roll forward and move up to the ears, the neck disappears, and the back tightens in the new posture. “It’s an armoring effect,” says Angie Parris-Raney, a Denver-based massage therapist who specializes in deep-tissue massage and sports therapy. “That protective mode, with the muscles in flex, can even result in visceral problems,” she says, where the pain also affects internal organs.

In addition to stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more can contribute to pain.

Geoffrey Bishop, owner of Stay Tuned Therapeutics in Flagstaff, Arizona, says mechanics is the main cause of back pain that he sees in his practice. “It’s mechanics, including repetitive use and ignorance about preventative postures, and neglect by employers and employees to provide rest and recovery.” The past also plays a part, he says. “Old injuries and traumatic events, left untreated and unresolved, seem to dictate where stress lands in the back as well.”

Massage Offers Hope

Those who suffer with back pain know there are no easy answers for chasing the pain away. Physical therapy has proven effective for some sufferers, as has chiropractic and acupuncture, but massage therapy is also making a name for itself when it comes to providing relief. In fact, research has shown that massage can be a great friend to the back-pain sufferer.

“Massage therapists have long treated low-back pain safely and effectively,” says Les Sweeney, president of Associated Bodywork and Massage Professionals. “They have done so less expensively and less invasively than is possible with other treatments.”

In fact, a study by the Group Health Research Institute in Seattle found that massage was more effective at treating low-back pain than medication. Patients who received massage once a week for 10 weeks were more likely to report that their back pain had improved, and improvements were still present six months after the study. Other research from the University of Miami School of Medicine and the Touch Research Institute showed that massage can decrease stress and long-term pain, improve sleep and range of motion, and help lower the incidence of depression and anxiety that often accompanies back pain.

For Parris-Raney’s clients, the length of pain relief provided by massage therapy varies depending on the condition they are experiencing. Getting on a regular massage schedule, however, has really helped her clients manage the back pain, she says. When they go past their normally scheduled appointment, “their bodies know it’s time to get a massage again.” Whether it’s just helping clients get through the day, or reminding the stressed-out office worker to breathe, Parris-Raney says massage can play an important part in back pain relief.

Whitney Lowe, owner of Oregon’s Orthopedic Massage Education and Research Institute, says the benefits of massage for back pain depend on the primary cause of the pain. “If it is predominantly muscular pain, then massage has a great deal to offer in reducing pain associated with chronic muscle tightness, spasms, myofascial trigger points, or those types of problems. If it’s something caused by a joint alignment problem or compression on a nerve, for example, then the role of massage might be somewhat different, such as helping to address the biomechanical dysfunctions, but not really being able to get pressure off the nerve itself.”

Massage Works

When it comes to back pain, there are a lot of options out there. Ultimately, massage, and its myriad benefits, might be a viable answer. For back pain sufferers, Parris-Raney says massage can work wonders. “Massage can help relax the body, relax the psyche, and improve a client’s range of motion and circulation to the affected tissues,” she says. Not only can massage help directly with the pain, but it can also make life a little easier, too. “Massage lets you tap into the parasympathetic system,” she says, “and tap into all the good hormones that help you sleep better and help you handle stressors along the way.” All of that helps in building a healthier back and a happier you.

Benefits of Massage

From stress relief to skin rejuvenation, the benefits of massage are extensive. When it comes to managing back pain, however, there are some specific benefits touch therapy can offer:

–Improved circulation. With increased circulation comes faster recovery time for sore, overworked muscle tissues.
–Increased release of endorphins. The prevalence of these natural painkillers is boosted every time you have a massage. This can only help in managing pain.
–Improved movement. Range of motion and flexibility both get a boost with massage.
–Increased relaxation. When you relax, your muscles relax, thereby calming the pain.

While facial acupuncture is a safe procedure, it is not recommended for those who have a history of any of the following medical conditions:

High blood pressure not controlled by medication

Any history of stroke

Coronary heart disease/history of heart attack

Migraine headaches not monitored by a medical doctor

Unstabilized diabetes mellitus

Any seizure disorders or organic brain/cognitive disorder

Parkinson’s Disease

History of blood disorders or taking blood thinner medication

Hepatitis

Tendency to bruise easily

Acute skin issues such as contact dermatitis (i.e., poison ivy) or hives

Herpes outbreak (i.e. cold sores or shingles on the face)

We request a waiting period of at least 60 days after laser skin resurfacing or chemical peels before beginning Facial Acupuncture in order to allow the skin to heal adequately.

Theresa L. Spradlin, M.Ac., L.Ac., Dipl. Ac. (NCCAOM) Board Certified Licensed Acupuncturist – Health and Wholeness, Arlington, VA

What are the advantages of using Facial Acupuncture over other facial rejuvenation techniques such as Botox?

Many of the other facial rejuvenation methods that are currently popular are painful and cause trauma to the tender tissue of the face.  They each have their share of side effects such as swelling, bruising, and tenderness that can last for days, and even increased risk of permanent disfigurement following some procedures. There is always the chance that you don’t get quite what you paid for.

Facial Acupuncture is completely safe and causes no trauma to the face since it works naturally with the body’s energy to bring about the desired effects. The needles used are designed especially for the face and are very tiny to allow for smooth entry into the skin with no pain.  The most one can expect is a tiny initial prick!

Each Facial Acupuncture treatment involves the use of other materials and methods along with the needles that are designed to create a relaxing spa treatment while stimulating and distributing the flow of energy through the face.  Each treatment is very soothing and calming to the entire body. The only lasting effects are a feeling of well-being, vitality, a pleasant tingling sensation in the skin, and a noticeable difference in the appearance of the face!

In addition, Botox treatment does not last.  A dreaded injection is required every three months in some cases.  Beyond 9 months, the skin returns to exactly the way it looked prior to the injection–and in some case, worse.  With Facial Acupuncture, because of its cumulative nature, the results can last up to five years with an occasional maintenance treatment that one can actually look forward to!

The other facial rejuvenation techniques focus on the face alone, whereas Facial Acupuncture treatment is very comprehensive in its scope and not limited to the face. Therefore, as an added bonus, any of the physical issues involving the head as listed above can be alleviated.

Also, the cost of Facial Acupuncture is far less when compared to the other facial rejuvenation techniques!

For anyone who has received any type of cosmetic injections such as Botox or injectable dermal fillers or gels such as Juvederm, we welcome the opportunity to discuss the benefits of switching to the more natural and non-invasive Facial Acupuncture that involves no trauma to the face, costs less, and lasts longer than many of the methods of facial rejuvenation currently available!

Theresa L. Spradlin, M.Ac., L.Ac., Dipl. Ac. (NCCAOM) Board Certified Licensed Acupuncturist – Health and Wholeness, Arlington, VA

Barbara Hey

Maintenance

Whether you get a massage weekly, monthly, or just every once in a while, the following habits can maximize and extend the afterglow of treatment.

Water

One bit of advice you’ll hear over and over again is to drink plenty of water after a massage. Bodywork — no matter the particular modality — releases toxins, such as lactic acid and carbonic acid, that need to be flushed from the body. Massage also promotes circulation, increasing blood flow and oxygen and stimulating the lymphatic system, which helps rid the body of pathogens. After-massage hydration supports these functions, helping to eliminate released impurities, sooner rather than later.

Exercise

Working out can also help maintain the benefits of massage, and this habit should be continually cultivated. However, if you’re receiving massage therapy to help speed muscle strain recovery, you may need to ease up on the exercise for a while and give the body time to heal — particularly if you’re recovering from a strenuous body-pummeling training regimen. “You don’t want to over-work your body,” says Kallil. That is, if running is taking a toll, try something more gentle and meditative such as swimming, walking, or tai chi.

Body Awareness

After a massage, respect how your body feels. If your body seems to ask for rest, give in to that demand. This may mean backing off the to-do list, taking it easy, moving slower, and perhaps doing less for a while. And don’t allow yourself to get fatigued because it will undermine the effects of massage. Get sufficient sleep to allow the body to absorb the effects and regain vitality.

Diet

Finally, since you’ve just rid the body of toxins, support the body’s renewed state by adhering to a healthy diet rich in fruits and vegetables, which will continue the detoxification process. Lay off the espresso and all adrenaline-challenges for a time — which would short-circuit relaxation anyway — and enjoy the calm.

The benefits of massage are many, including: increasing circulation, allowing the body to pump more oxygen and nutrients throughout the body, stimulating lymph flow and boosting immunity, relaxing overused or tight muscles, increasing joint mobility and range of motion, reducing recovery time after strenuous workouts or surgery, and relieving back pain and migraines, just to name a few.

After receiving a massage, clients feel rejuvenated, relaxed, and refreshed. By opting for a few lifestyle choices, you can extend these benefits and get the most out of your massage.