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9 things to soothe your pain, asap

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Alexandra Ellis

Alexandra Ellis

Self-Care + Wellness Coach

You may call it your “bad knee”
Or “bum hip”
Or a “cranky low back”.
I call it pain. And you don’t have to just deal with it.

As a Self-Care and Wellness Coach, I've made it my life’s mission to better understand how the body works to help you take back control of your self-care, strength, and injury recovery.  I teach people in months what took me so long to figure out: how to get out of pain and get stronger and more flexible at the same time.

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

IMPROVE POSTURE.
GET OUT OF PAIN.
MAXIMIZE MOBILITY.

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Sometimes pain isn’t physical

I strongly believe that self-care should address your physical, emotional and spiritual well-being. And while I focus on the physical parts more often than not, sometimes our pain isn’t purely physical.

Sometimes pain and stress manifest in the form of constant exhaustion or feelings of frustration and being out of control.

Sometimes it’s having a short fuse and feeling completely overwhelmed with the way things are.

And sometimes, it’s full-blown depression – as it was for my client, Tracy.

Tracy graciously allowed me to ask her a few questions so you could hear, in her own words, the impact that developing a movement based self-care practice had on her life.

“…what I noticed when I started working out trauma, and anxiety and depression through my body is I immediately slept better.

I immediately stopped having panic attacks before I went to bed at night.

I immediately stopped feeling jaw pain, and shoulder pain, things that clench up when I don’t even know because I’m just anxious.

I could breathe better, my mind was more focused during my mediations.

And these are all things I noticed within a week an a half and I was like ‘oh my, this stuff works!’”

Click here to watch my case study with Tracy and hear her talk about what it was like to take back control of her body and mind.

And if you’re ready to take back your own control – we should really talk. I have 2 spots open in my calendar this week for anyone who is ready, willing, and able to do what it takes to be pain-free every day (and it’s not as complicated as you might think). Click here to book time with me.


If stretching isn’t helping, start building strength

If you’ve been doing all the things: like stretching, massage and yoga, and your pain still hasn’t changed, it’s probably because you don’t need more stretching – it’s time to get stronger.

And while it might seem counterintuitive, one cause of muscular tension is because the tissues are weak and the nervous system tightens them up as a protective measure to avoid further overstretching/injury.

Your brain and body are smart – and are on a constant journey to keep you safe. But sometimes, keeping you “safe” is detrimental to your movement. In this case, there is a solution, but until you’ve landed on it, it can feel like nothing is working.

So, if all the stretching in the world isn’t making a difference for your neck pain or hip tightness, try a different path (that includes strength building).

But should you ignore the suggestions to “rest up” if you’re in pain?

Not entirely – move only in ways that are pain-free. If something causes discomfort – back off and figure out how to work around it. Is what you’re feeling pain? Or is it just sensation? Ultimately, you’re the only one who knows the difference between “hurts so good” and just plain “hurts”.

But please, don’t stop moving altogether.

One of the ways I use this with clients is with a pull-up bar. All of us (myself included) lose upper body strength unless we use it. Before I started hanging regularly from my pull-up bar, my neck and shoulder would ache from too much computer use.

Quitting computer use wasn’t an option and hanging solved that by strengthening my upper body from fingertips to neck. As my grip strength improved my neck pain also improved.

Now there’s certainly more to the story – I did a bunch of other stuff too like regular self-massage, strengthening my posture, and taking breaks as needed, but building upper body strength was a critical piece of it.

What about you? Is there something you’ve been trying to resolve on your own but your stuck in a rut?

I’ve got 5 spots open this month for people who are frustrated with being in pain and want some clarity on how to sift through the mountains of information online so that they know exactly what uncomplicated things to do for self-care and wellness.

If that’s you, click here and book a time with me, let’s chat.

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!).

2. Want clarity and an action plan to get out of pain now?
Book a call with my 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

How to actually use self-care tools

I want to introduce you to my friend Cybil, who has been a one-on-one client for a while now.

Cybil is an esthetician, so being on her feet and using her body daily are a must. While she’s really good about keeping up with her self-care, I was surprised when Cybil hobbled in after a week of extra travel and heavy moving.

Her excruciating pain was starting to get in the way of her work and even forced her to stop her workouts for the week.

In our session, we worked together to come up with a plan that would get her out of pain in the moment AND help her stay out of pain for good.

Because it’s one thing to have the tools on hand but it’s a totally different ballgame to really understand HOW to use them so you know WHAT to do when you’re in pain.

Because life happens – accidents can happen – and being prepared and proactive will get you back to what you love way faster than constantly chasing your pain and having to be reactive 24/7.

You don’t have to take my word for it – click here to watch Cybil in her own words about how she became her own Self-Care Superhero and how she now “…[has] a superpower to stop injuries before they happen.”

Watch our conversation here.

And if you’re tired of playing catch up to your pain – let’s talk. Click Here and let me know what’s going on…I’ll reply back and let you know what I think your next step could be.

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

1. [LAST CHANCE!] Join me for a week of reconnecting with your less frazzled, grounded and calm self on my 2019 Adventure + Wellness Retreat March 2-9, 2019. There’re only a few rooms left…get all the details and request to book here.

2. 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

Taking a break doesn’t make you lazy!

Every Thursday, I walk the mile to my Dad’s office so we can have lunch together. But on a recent Thursday, I found myself at my computer working before our lunch session instead of my usual coaching and workout.

I ended up getting a lot of work done in the 90 mins or so I was there, but when I set out the door to meet up with my dad, I had this nagging feeling that I was being lazy and irresponsible for taking the extra time to walk and have lunch.

On most days, I step away from the computer just long enough to heat up some leftovers that I shovel in my mouth while listening to a podcast or watching a short YouTube video.

And even though our Thursday lunch is a ritual now, I STILL was feeling guilty about not working.

Which got me wondering – is it that we’re super addicted to work? Or that we’re socialized to feel bad about taking a break?

I hear this time and time again in Movement Magic calls – people reach out to me because they realize they’ve been neglecting their self-care for so long it’s become an issue.

The surface reasons are that “I don’t have the time” (exactly like the conversation I was having with myself on my walk to lunch).

But I don’t accept for one second that you (and me!) don’t have the time – we just haven’t made it a priority.

There once was a time where I wouldn’t dream of taking A WHOLE HOUR off to have lunch with anyone. There was too much work to do and not enough hours in the day to get it all in. I also wasn’t working out regularly, my sleep awful, and my self-care was non-existent.

To be honest, I was miserable.

So whenever the feelings of being lazy or not working hard enough creep back in – at least now I can realize them for what they are – LIES.

I think part of the reason self-care can feel so indulgent is the fear of taking time away from work/home/school.

But you are worth it. I am worth it. And not only do I no longer feel anxious and fried, but I feel more grounded. And that’s with spending LESS time working. Not more.

So where do you fall? Do you ever get the feeling that you’re “lazy” if you’re not working 24/7? Click here and let me know…

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

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

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