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The Fascia System

The Fascia System

The site of pain is not always the site of the injury.


In our latest installment of learning something new at home, let’s talk fascia!!!!!! (thanks to the request/recommendation from one student!)    This is a HUGE topic, so I will do my best to communicate what I know to help you in your day to day life!
“Fascia tissue is a sticky, web-like substance that attaches underneath the skin and is literally everywhere in the body.  It both separates and connects the muscles and the organs, bones, veins, and brain.  It runs from head to toe, fingertip to fingertip, surface to deep.  It has qualities like plastic wrap and can be likened to a giant spider web.  Some have described the way it runs throughout your body like a system of highways on a U.S. map, with roads and complicated interchanges.  It’s not just on top of everything; it’s under, in between, and throughout everything. If we were to extract the fascia system from the body fully intact, it would look just like a 3D cotton candy mummy.  It exists as one single unit without interruption, penetrating, connecting, and separating every single part of the body. ”  Ashley Black
Fun Facts:
  • Fascia LOVES movement
  • Fascia LOVES you to be hydrated
  • If your biomechanics (movement patterns) are pretty crappy, your fascia comes to the rescue to hold everything in place.  That is its job, and it does a damn good job, but we don’t want it to accumulate all on one area.  For example, a Dowagers hump is a collection of fascia that collects at the back of the neck if someone’s heavy head is tipped too far forward for too long.  The fascia comes to the rescue to help hold the neck in place.   The problem?  The fascia doesn’t have the same blood flow as muscles, and nerve function gets cut off.   Using the actual muscles is so much better!!!!
  • Fascia is like duct tape all throughout the body, so it can ball up and grab and trap things like toxins, lactic acid, medications and food additives.  That doesn’t even include the emotions trapped in those areas!
  • Working your fascia stimulates nerve activity and activates blood flow which awakens the unused portion of muscle.   Newly accessed muscle fibers that haven’t been used in a while are tired, weak and droopy.
  • Tight fascia disguises a muscle weakness.  For example, if your hip is unstable, the brain will tighten and clamp down around the hips to stabilize.  Something has to come in and save the day!
  • Tight fascia can pull you out of alignment and cause restrictions elsewhere in the body.  For example, if you pull a sheet on one end, it will affect the rest of the sheets evenness.   It’s the reason someone can have a structural adjustment, then the next day be right back to where they started; the tight fascia pulls the body back out of alignment.
  • When you reveal a weak atrophied muscle, that may have been asleep for years, you pump the area so full of blood that muscle fibers can grow.    When you re-establish blood flow and neurological connection, it can help tone the muscle.
  • If fascia is locked down, it’s the body way of screaming at you, which equals to PAIN sensations. In other words, “Stop what you are doing and pay attention to me!!!  Let’s figure this out together!”
  • Whatever you do from the outside, nothing will help until you have proper blood flow on the inside.   (think face creams – you can put as much as you want on your skin from the outside, but until you massage the face and work the tissue, it won’t have the blood flow to keep the skin with healthy collagen to deliver vital nutrients to the cells).
  • There are four types of fascia and even though they are connected as one, but are found in different parts of the body, with different compositions.
  • Your body is made up of more than 37 trillion cells (blood, skin, muscle, and fascia). These cells are organized into systems.  Fascia is a communication system that interacts with ALL the systems of the body.    What is cool is that if you were to look at the matrix of a body and the organs, it is a web of fascia that holds up things like our organs.  They don’t just suspend in space!
  • Heating up fascia (sun, infrared sauna, exercising) changes the properties of it, making it more pliable to do manual therapy.  

  • Collagen fibers that lie down after a cut, injury or surgery, can be thick and quite uneven if not taken care of.  That is why massaging and stretching the area, getting blood flow to the surface of the skin, and activating the nerves are important to avoid thick adhesions.
  • We want springy complaint fascia, so it can respond and adapt to our movement better.

This picture was a game changer for me.   What we don’t see underneath the skin is good blood flow to a muscle.  It is being choked out by poor patterned fascia that is taking over the function of the muscle, but not functioning like a proper muscle does.

More resources:
Video:  The Fuzz Speech (disclaimer- A cadaver is used in the video)
Enjoy your discoveries!
Lisa 😉
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Vagus Nerve

Vagus Nerve

“What is good may not please everyone – what is pleasing may not be good for everyone” – Sadhguru 

Have you ever heard of the Vagus nerve?  It is sooooo fascinating!    It is an Intergral function of your nervous system and other areas of the body.  Did you know that if you feel nauseous, have heart burn, poor digestion, heart palpitations, dizziness, or anxiety, that they are indicators of a vagus nerve that has low tone?
I love it because when I feel ‘off’ in some way, I know I need to do things that help tone the vagus nerve.     And the things that help tone this nerve are fun!  Humming, laughter, hugging (soon!), being out in the sun, breathing properly, smiling and being in nature, just to name a few!!!
In yoga we are easily able to help you with this tone through proper breathing (diaphragm moving well) and humming/singing (through chanting).
Here are some links on this nerve, and do check out the pictures I have included, as they are too good not to use for a visual learner like me!
Vagus Nerve Article 1
Vagus Nerve Article 2
Vagus Nerve Video 1
Vagus Nerve Video 2
Take this information as another way to be in charge of your own health and self care!
Feel free to pass this along to anyone you think could benefit from this information.
Love you and stay safe!
Lisa 😉
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“You know how to stop judgement from other people?  You stop it from yourself.” – Sonia Zarbatany


When there is more vitality flowing through the body through yoga, meditation, breathing or mantra practice, obstacles seems less scary, more manageable and you can act from a more courageous self.   Gradually, if you expose yourself to things you fear, you tend reduce that threat response.  Since we are connected to each other as humans, we can find the same courageous strength with each other!!!!
“Courage is the power to act regardless of fear.   To be able to hold onto the thought, “I need to do this” or take action.  Courage triumphs over fear and uncertainty.   It allows you to move forward despite you being certain that you will receive pain, difficulties and sacrifices along the journey.”
Ohana has so much in store for you!!!!


Online Classes!

I just scheduled all of the Zoom classes for the week!  If you want to see the schedule please visit the website or check out our app to see them listed.   A few of the classes are different this week.   Check the schedule there.
Our link for Ohana classes is  https://zoom.us/j/4533359011

30 Days to a Habit -Begins THIS Tuesday!!!

Join Chandra Carson and I for a 30 day program that will help you be more aligned with what you want in your life.  To find the power and confidence to ask for what you want from your natural state.   We will ask some tough questions in the beginning to get you to dig up your limiting beliefs and how you have adapted to, and then realign where you want to go through a developed plan over the next 30 days.   It’s like you will be getting your own ‘prescription’ of what will get you to the next steps in 30 days with our personal help and guidance!  There will be four calls with us and constant support throughout.    We are so excited to roll this out.  Please let us know if you have any questions about this program.  We are happy to answer any questions you may have.  To register please go here.  What you think manifests VERY quickly right now, so let us help you to find a direction.  This is for anyone at home struggling to find a path including kids who had to move back home for a period of time, confused and anxious about the future.


Prenatal Yoga Training

Have you ever wanted to teach yoga to pregnant mommas?   It is such a special experience to bond with a momma and an unborn baby.  I ran this program in January and it was so utterly amazing to be able to share what I know and have experienced over the past 14 years.    The next scheduled date is May 16th and 17th, and will possibly be through Zoom, should we not be able to meet in person.  There are prerequisites, so now may be the time to start that!   We go over so so so many details that will help a grandparent, doula, current yoga teacher or medical professional to have a very well rounded approach to this rearing.   It is such a beautiful time to shift gears and help those that are bringing new humans onto this planet.


Private Teaching/Coaching/Guidance

I want to be here for you when things arise that you feel you don’t have control over.     We have express fundamental control and power to create whatever we want in life!  To be in the flow and live life on purpose, and live your life by design rather than by default.  So whether you need me for physical movement, or guidance in other areas of breath work, mantra, meditation or journaling, I can try to get you back on track.


Coming soon!

An online virtual studio membership
Masterclasses for the last week of April!!!!!!!


Love you and stay safe!
Lisa 😉


Mobile App! 
Our app is so handy! You can see all of the classes listed, with descriptions and the instructor teaching.   It is always the most up to date option for classes.
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What I Committed to

What I Committed to

“Courage is the power to act regardless of fear and uncertainty.  It allows you to move forward despite knowing you will receive pain, difficulties and need to sacrifice along the journey.” – Giovanni Diestmann


On January 1st of 2019, I had decided to do some things each day.  Meaning, by the end of the year, I would have committed to doing these things every single day.
I knew that 2020 was important  in that something big was going to happen.  I knew I needed to be prepared.  Here is what I wrote on December 31st, 2019 on Facebook and Instagram.
“I write this on the last day of the year. I am normally pretty private about what I do, (only really sharing in our intimate training groups) but today I have a lot to say, so this will be a long post. 
A little factoid about me is that I get up SUPER early. Like crazy early, because I feel the need to get things done and not waste life away sleeping too much (although I don’t require a ton of sleep anyway). I had spent the past year committing to things that I wanted to do/trial. To see if they would improve my life. I have a great life, but there is ALWAYS room for improvement. 
So at the end of 2018 I committed to the following:
Writing in a journal every single day ✔️


Praying every single day. ✔️
Drinking celery juice every single day ✔️
Drink wheatgrass every single day ✔️
Taking cold showers, even in the winter ✔️
Chanting the Hanuman Chalisa at least 365 times or more ✔️
Chanting to Lakshmi at least 365 times or more ✔️
Tap in an Asenscion script 365 times ✔️
Exercise in some form every single day ✔️
Be kind to others. Always. ✔️
Help as many people as I can. ✔️
Give more than I receive. ✔️
To read every single day(articles/books) ✔️
To learn something new every single day ✔️
Trying to fit in all other chants, mantras, prayer practices in whenever there was extra time (to Jesus, Quan Yin, Ganesh and Babaji, for compassion, for peace, for healing)✔️✔️✔️✔️
I try to set up unachievable goals to see how strong I really am, mentally and physically. These were hard to achieve. There were days I wish I didn’t have a commitment and didn’t want to have to stay up late making sure I completed what I said I would do, but I did it❤
One would wonder why I would do all of this and was I looking for a benefit. See, I do things for the pleasure of knowing that it will keep me healthy in some way. That everything I do is a form of preventative maintenance. I don’t drink alcohol, I don’t drink coffee, I don’t do drugs or take substances.   I don’t look for outside people to make me happy, I know it’s MY job to make myself happy. Anything else is wonderful. 
Do I feel great? Yes. I have seen improvements in hair growth and health, skin texture has improved, I have even more energy than before and I can regulate my temperature better. 
It is nice to see things improve but it takes time, courage, commitment and strength. That was tested throughout the year, but I feel that much stronger going into 2020. Riled up. Amped up to see what lies ahead. You fail and you learn from that failure. It’s a sign you need to work more intelligently and that’s where I am today. 
Having kids shows every crack in your character. Every flaw. Everything that needs to be worked on. You don’t really want to look for strife or right every single wrong because you are a constant vigilante in your own ecosystem. Love and peace HAVE to matter. There is no choice. You can’t wash away your problems with substances. The work is always there right in front of you. Here is to 2020. Here is to more years of work and challenges ahead. Life isn’t supposed to be easy. I’m ready.  
And here is something I learned today…….levensmoed is Dutch translated to optimism or courage to life. Let’s have the courage together.”
Now as I look back at what I wrote five months ago, it couldn’t be more true for today and where we are in society.
My commitment now is to help as many people as possible with what I learned from the sacrifices, courage and dedication along my life journey.
Commit to something
Improve your mental state
Remember you are enough
Learn something new every day
Have the courage to put in the work, because you won’t regret it, and it will lead you to places you never thought possible.
I Love you all!
Lisa 😉
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The Lymphatic System

The Lymphatic System

“You cannot get better in the same environment you got sick in.”  – Dr. Perry Nickleston


In our email series of learning new things while at home, ;-), I wanted to now talk about the Lymphatic system!    I could go on and on about it, and there is much to know, but I will try to be as direct and concrete as I can.  You will see some links of more resources at the end of the email!  Those who take my classes know I try to actively spark ways that move lymph throughout the body.
The Lymphatic system is the most undervalued and under appreciated system of the body.  People rarely look at the source of tenderness, puffiness, swelling, pain or inflammation as indicators of a backed up lymphatic system.
I am going to convey an analogy that I received from Dr. Perry Nickleston.
“Think of the body as a fish tank.  
The glass is our skin, 
The water is your interstitial fluid, 
The fish, rocks, and coral are your underlying systems.   
The pumps are the lymphatic system that cleans and purifies the tank.
If the water gets mucky and the fist die, you could change the water, you could replace the rocks and coral, but without good working pumps, your water will get mucky again.”
There are two major exercises to get it to move
1). Diaphragmatic Breathing
2). Human Movement

The Diaphragm

We try to cover good use of the diaphragm each and every class.  I have been doing a free class on Facebook Live each Thursday at 5:30pm.  This coming Thursday I will do a guided talk through proper breathing while Kelly plays the crystal bowls!
As far as human movement:
  • If you can think back to Jane Fonda and Richard Simmons and that era of jumping jacks and hopping in place, you are kick starting the lymph.
  • If you think about how kids play, bouncing, hopping, skipping, jumping, you are kick starting the lymph.
  • If you do things that work the joints in a way that moves them quickly in any direction, this kick starts the lymph.

Whatever you do, it is best to move yourself multiple times throughout the day for bouts of 10-20 seconds at a time.  Easy Peasy!

Fun facts:

  • 1/3 of all lymph nodes are in the neck
  • It is colorless
  • A gut problem = a lymphatic problem
  • Any lymph node can cause pain or dysfunction somewhere else in the body (above or below the site)
  • Your calves are. passive pump for the lymphatic system
  • Your lymph vessels, end to end, could circle the globe four times!!!
  • Lymph drains from the bottom up, so if it is blocked, we need to start moving from the top down.
  • This system bathes almost every single cell in the body, except cartilage, nails and hair.
  • Continuously loops in one direction – up the right side and loops down the left side.
  • You have over 15 liters of lymph in the body, which is 3X more than blood.
  • Problems that could show up as a result of poor lymphatic flow:
    • Any auto-immune disorder
    • Lyme Disease
    • Any ‘itis’ condition chronic or acute (tendonitis, plantar fasciitis, bursitis)
    • Spinal Pain (neck pain and low back pain)
    • Joint pain
    • If you hit a training plateau
  • It is the sewage system of the body – It gets rid of toxins that are coming in from the outside especially your skin (remember back to the email of benefits of dry brushing) and through the mouth (remember tongue scraping).

More resources:

Enjoy your discoveries!
Lisa 😉

Mobile App! 

Our app is so handy! You can see all of the classes listed, with descriptions and the instructor teaching.  It is always the most up to date option for classes.
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“Transformation does not happen because of good intentions, it happens because the necessary enrichment happens on all levels.” – Sadhguru

How are you?  We think about our family so very often and wish you, yours, and the whole planet well.
As human beings we function a little differently than any other being on the planet, as we tend to create boundaries that make us feel like we have to act within certain rules.   In reality we don’t function well with boundaries as it is deters us from knowing our inherent existence.   And when these things are out of balance, we feel this deeply in a manner of emotions that don’t serve us (anxiety, anger or depression).    We have things like, jobs, families and houses that are wonderful ways to create an identity, but if we don’t find ways to turn within, those things will fell like they are squashing the existential reality of who we truly are.
Did you know that daily yoga practice is a way to nourish yourself, where you are fully involved in your wellbeing, and not entangled in the stories of the past or unknown future that you tell yourself.     Just as a flower doesn’t try to blossom, it does indeed blossom through proper nourishment of sun, water, and fertilizer. You don’t try to intentionally blossom, but by proper nourishment of your physically body, mentally and emotional states, and energetically output, you can blossom into your infinite existence.    Working diligently on these things allows you to become untangled from experiences that make us feel anything less than whole and complete.
When we take you through a class, we try to work on these different elements, and hope you can take some of it with you and do something daily that makes you find joy, peace, and nurturing (think meditation, sitting in silence, sitting in nature, just sitting with your eyes closed away from the external).  So even in chaotic situations, you know you can tap into the divinity within you that is perfect and pure.
For now we are able to offer the following for you:
15 online classes a week*
New free classes being added on the virtual studio
Free Facebook Lives each week (mantra or meditation),
and Online Private Coaching/Instruction Sessions
*Our weekly schedule is on the Mindbody app.  You just need to use the Zoom link to enter them all.
Our link for Ohana classes is  https://zoom.us/j/4533359011
Love you and stay safe!
Lisa 😉
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