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9 things to soothe your pain, asap

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Alexandra Ellis

Alexandra Ellis

Self-Care + Wellness Coach

You're not broken and pills won't solve your pain - ditch the bandaids for tailor-made fixes that will teach you how to get you out of pain and stay that way.

Ready and committed to getting stronger and out of pain? Let's talk. Click here to apply for a free 10-min Movement Magic call so we can get started.

IMPROVE POSTURE.
GET OUT OF PAIN.
MAXIMIZE MOBILITY.

MY SIGNATURE SELF-CARE GUIDE:

self-care-startup-up-guide

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Do this to feel awesome every single day

What if when the alarm went off in the morning, instead of dreading the day, you rolled out of bed ready to go?

You started your cup of tea (or coffee or hot chocolate or lemon water or water) and grabbed your journal to jot down the 3 things you’re most excited for that day and what you’re thankful for.

And you not only knew what exactly to do for your 10 minutes of self-care (is it stretching? self-massage? meditation? strength?) but you actually did them.

And your day feels awesome.

You feel 100% in control (of what you can control and are able to let go of what you can’t).

You are totally energized and make it through the day without that dreaded 3 pm exhaustion crash.

You have less pain and soreness than yesterday….and your flexibility keeps getting better. Like every day better. Like you’re easily 40% more flexible now than you were 3 weeks ago.

Because it doesn’t have to be just a dream. It can be your reality. You can actually look forward to your day, with a body that you understand, feel in control of and that can carry you through everything you want to do.

That’s exactly what my clients have done for themselves when we work together.

Gerry improved his shoulder flexibility and decreased pain in 3 WEEKS.

Tracy realized that 10 minutes of daily movement was all she needed to stop her steamrolling depression in its tracks every morning. And this was in our first 2 WEEKS of working together. (You can hear it in her own words here)

Ready to take charge of your body and your day? Ready to get out of pain?

Click Here and let me know you’re ready to make a change.

I’ll follow up to schedule our free virtual coffee date where we’ll chat about exactly where you should be focusing your self-care and wellness energy to make everyday amazing. You + Me + 15 minutes that can honestly change your life (I literally just replied to an email with someone who’s life did after our first call!)

Chat soon!

PS Ready to get out of pain and get back to your life? Here are 2 ways I can help you right now:

1. Join me for my next FREE online class, 5 Secrets the Doctor Never Told You about Getting Out of Pain.
If you’ve tried all the things (pills, people, and procedures) – and your pain still isn’t going away, join me for this free class and I’ll teach you the 5 secrets to getting out of pain that doctors didn’t’ tell you. You’ll leave with a solid plan in place on how to get stronger, more flexible, and out of pain (and stay that way!).

3. Want to know exactly what to do to get out of pain now? Book a call with our team today and get clarity on where to focus your self-care energy. Let’s get you on the fast track to waking up every day, pain-free. (It’s 100% possible 😉): AEwellness.com/call

Got back pain? Try these 3 things for relief.

When your back hurts, moving without pain feels impossible. When I got hurt this summer, the only way I could move was if I pretended I had a broomstick tied to my back – aka not at all.

If it wasn’t for my weirdly dexterous toes, my socks, purse, and cell phone would probably still be on the floor 🙈

But one thing I can promise you I didn’t do was stop moving.

It seems counter-intuitive to move when moving hurts, but hear me out…

After an injury, your brain shuts down communication with the injured tissues to prevent further injury. Makes sense, right?

When you stop moving because it hurts and don’t start again, the tissues in the area never get a chance to fully reconnect with the brain. Instead, your nervous system creates workarounds and compensations to keep avoiding the injured area (even if it’s fully healed).

For a few days? It’s not such a big deal.

But after a few weeks, months, or years – this can leave with you major imbalances as your brain continues to work around the area.

So, step one is to keep moving. And not just your whole body (like walking) but keeping movement happening in the tissues surrounding the pain site. Non-painful movement is key – but somethings are going to be uncomfortable. My advice is to hug the line between “hurts” and “hurts so good” but try not to cross it.

My favorite way to do this is with the inflated Coregeous ball. (Click here for a Coregeous ball video demo). Because it’s soft and squishy (and can be made even more so by letting some air out) it’s perfect for creating gentle pressure and movement.

When my back was hurting, I laid on my side with the Coregeous on my waist every single day for two reasons:

  1. to aid in the flow of nutrients into the tissues and garbage/bruising out
  2. Practice breathing and engaging my core muscles to restore them post-injury so they would come back online fully

The next thing you want to focus on is breathing. Which seems too simple to work – but it really can make a difference. Because all of your breathing muscles are technically core muscles (because they’re on your torso), you want to be sure they’re all up and running.

Even now, you probably aren’t using your breathing muscles to their fullest capacity while sitting at your desk or watching Netflix. A few minutes of focused deep breathing can help, injury or not

Here’s how to do it: lay on your back with your knees bent and try to breathe deeply into your belly (you can rest your hands on your abdomen if this feels confusing). Not only will this relax your nerves (which are probably on the fritz if every movement you do is currently painful) but will also bring movement to all of your tissues in the torso (and remember, movement is good!).

When you’re feeling up to it – it’s time to start stabilizing! As your muscles back online, they sometimes need to be reminded what their job is, and this is where marching and toe taps come into play.

These are two super simple exercises that strengthen your core and postural muscles that can be done while laying on your back. Click here for a video that walks you through both exercises, including how to set yourself up so that you know you’re in the best position.

Whether your back pain is from a fresh injury or comes and goes – all of these are great tools to stay ahead of the pain AND keep it at bay for good.

And if you’re thinking this all sounds like too much work and you’d rather lay on the couch for a week hoping your back spasm passes quickly, these three things will get you off the couch and back on your feet faster. Plus, it may be just the thing to break out of the cycle of having back pain a few times a year 😉 Wouldn’t that be nice?

PS Ready to get out of pain and get back to your life? Here are 3 ways I can help you right now:

1. The next Body Nerd Garage is February 9-10! A weekend of movement magic for people who want to wake up pain-free, every day. If you want to get stronger + more grounded in your body – join us. Click here for details and booking.

2. Join me for my next FREE online class, 5 Secrets the Doctor Never Told You about Getting Out of Pain.
If you’ve tried all the things (pills, people, and procedures) – and your pain still isn’t going away, join me for this free class and I’ll teach you the 5 secrets to getting out of pain that doctors didn’t’ tell you. You’ll leave with a solid plan in place on how to get stronger, more flexible, and out of pain (and stay that way!).

3. Want to know exactly what to do to get out of pain now? Book a call with our team today and get clarity on where to focus your self-care energy. Let’s get you on the fast track to waking up every day, pain-free. (It’s 100% possible 😉): AEwellness.com/call

Is there ever a “right” time?

One of the most common things I hear from potential clients is that they would focus on their self-care but have to wait until the “kids are older” or “off to college”.

As the proud mom of two fur babies, I can’t say I totally understand because my animal children are cool with staying home alone for hours at a time by themselves and only really need me when they’re hungry or need to go outside.

But I recently was thinking about making the choice to put off focusing on your own health + wellness and it reminded me of a week-long house boating trip my family went on when I was about 7 years old.

It was just the four of us (mom, dad, my brother and me) floating around Lake Trinity, water skiing, grilling, and adventuring to our heart’s desire.

On one of our water ski sessions, I still perfectly remember my mom NAILING this amazing rope-free glide into the dock. She was a goddess who was floating on water. And I still remember how at that moment I knew, without a doubt, that my mom was 100% a badass.

My mom was always active – in fact, she was competing in Olympic weightlifting up until she found out she was pregnant with my older brother.

But shortly after our house boating adventure, the outdoorsy trips became less frequent. My mom started having trouble with her knees and we pulled back more and more on the long hikes and big trips we were able to take as a family because it just wasn’t fun for her (and she’d be in so much pain afterward).

I dragged her to her first yoga class when I was 18, which happened to be the night before her knee replacement.

The surgery didn’t fix her pain – it created new issues in other places, actually. But she’ll tell you herself that our yoga class that night was a pivotal point for her. She now is a yoga devotee, does Pilates weekly, and does some form of movement and self-care every single day.

All of this is to say that there’s never a perfect time to focus on yourself. There will always be something else that is demanding your undivided attention and focus.

But dialing in your self-care and wellness so that you can continue to set an example for your family by working out, kicking ass, and prioritizing your health doesn’t go unnoticed.

You might not be able to drag your loved ones to a class (thanks Mom for being open to it!), but you can certainly show them how you prioritize your self-care FIRST so that you can be there for them in all the ways you want to. Think of it as health + wellness on your terms – not dependent on if you have pain or not.

Is now the time to shift your focus to your self-care and wellness? Then let’s talk.

Click here to book a Movement Magic Call with me so we can chat about where you should be focusing your self-care and wellness energy and what shifts to make to get you on the fastest path to feeling strong and pain-free, every day. It’s 100% free and my students tell me that it’s a gamechanger. My calendar tends to fill up pretty quickly, so if you know you’re ready to take the next step and you want to see if I can help, grab a spot ASAP.

Click here to book your call.

What does being strong really mean?

Strength is…

// Never wondering if your body will get you where you want to go.

// Not questioning if you’ll finish the hike with a smile on your face, or drag yourself out on sheer willpower.

// Never spending 3 days on the couch paying for the fun you had roller skating.

// Saying yes to more things without worrying about how you’ll do them.

// Getting up and down off the floor without using your hands or grunting like a gorilla.

// Moving with ease – and feeling the sense of freedom that comes with it.

// Power – to do anything you want.

What does strength mean to you?

PS Ready to get out of pain and get back to your life? Here are 3 ways I can help you right now:

1. Want to start a self-care practice but always feel too busy to get started? Join me for a week of reconnecting with your less frazzled, grounded and calm self on my 2019 Adventure + Wellness Retreat. There’re only a few rooms left…get all the details and request to book here.

2. Join me for my next online class, 5 Secrets the Doctor Never Told You about Getting Out of Pain.
If you’ve tried all the things (pills, people, and procedures) – and your pain still isn’t going away, join me for this free class and I’ll teach you the 5 secrets to getting out of pain that doctors didn’t’ tell you. You’ll leave with a solid plan in place on how to get stronger, more flexible, and out of pain (and stay that way!).

3. Work with me privately.
If you’d like to work with me personally and learn tailor-made strategies to get stronger, more flexible and start trusting your body and without injuring yourself – let’s talk. Do you need accountability so that you don’t start and stop something…again? Just reply to this message and put “Private” in the subject line. Tell me a little bit about your current movement and self-care situation, what you’re struggling with, and I’ll get you all the details.

 

 

How to stop making excuses and take action

It wasn’t until the third trip around the block that I finally gave up and went home.

I had a rare morning off and had planned my entire day around getting my butt into a yoga class at a neighborhood studio.

But apparently, it was also trash day, which if you live in an urban area, you know is PARKING MAYEM. Everyone smashes their car onto one side of the block so the street sweeper can sweep up the leaves and trash that accumulate over the week on the other side.

No. Parking. Anywhere. 🤦‍♀️

Getting to live events is awesome and amazing and there truly is no replacement for the energy of being in a room with a bunch of people on the same mission to chill out and stretch.

But having to get dressed in the “right” clothes, get in the car, brave traffic, and find a damn parking space is sometimes just too much.

Which is why I love online learning.

The internet taught me everything I know about HTML, cooking, CSS, baking, Jamberry, social media, writing, crystals, oracle cards and more.

The only decision I have to make is whether it’ll be a yoga pants or jeans day and which spot on the couch I’m going to curl up in (or if I’ll keep it OG and work from my standing desk).

There’s less between me and the learnin’, which is exactly how I like it.

But online learning might still feel new and weird for you and that’s ok. Even though it’s not all that new and it’s not weird if we’re all doing it. 😉

My favorite part of being able to work with clients online is that we have our coaching sessions even when they’re on vacation in Sri Lanka or home for the holidays. The barriers that exist in the physical world (like time, travel, traffic etc) don’t exist on the internet.

Which means that you spend less time getting to places and more time just doing the thing.

For my clients, it means you are on the self-care and wellness train as quickly as you can grab a spot – no waiting rooms necessary.

Take action or have more excuses about why now isn’t the right time. It’s your choice.

XO,


PS Ready to get out of pain and get back to your life? Here are 3 ways I can help you right now:

1. Want to start a self-care practice but always feel too busy to get started? Join me for a week of reconnecting with your less frazzled, grounded and calm self on my 2019 Adventure + Wellness Retreat. There’re only a few rooms left…get all the details and request to book here.

2. Join me for my next online class, 5 Secrets the Doctor Never Told You about Getting Out of Pain.
If you’ve tried all the things (pills, people, and procedures) – and your pain still isn’t going away, join me for this free class and I’ll teach you the 5 secrets to getting out of pain that doctors didn’t’ tell you. You’ll leave with a solid plan in place on how to get stronger, more flexible, and out of pain (and stay that way!).

3. Work with me privately.
If you’d like to work with me personally and learn tailor-made strategies to get stronger, more flexible and start trusting your body and without injuring yourself – let’s talk. Do you need accountability so that you don’t start and stop something…again? Just reply to this message and put “Private” in the subject line. Tell me a little bit about your current movement and self-care situation, what you’re struggling with, and I’ll get you all the details.

 

 

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