The Conscious Professional Series: Britt Martin

There are endless variations of health philosophy. Each of us need to develop a personalized total health philosophy that fits our goals and motivations. The more that we can learn about how our bodies work the more incentive we have to shift our lifestyles accordingly. Many of us stick to what we know and the habits that we have conditioned.

I've found that one of the best ways to break free from the comfort zones and unconscious mandates is to listen to a new perspective with an open mind. Britt Martin is a holistic nutritionist and alignment-based yoga teacher in LA. Our digital paths crossed and it was clear that she has a unique perspective and approach. I asked her if she would answer a short series of questions and that brings us to our micro-interview.  

Can you share a “little known fact,” about you?

I grew up playing roller hockey. I was a good + tough player and even played on travel teams. Of all the sports I played, it was the one that most resonated with me. I played all the way into high school. 

There are a bunch of exercise modalities out there. Why did you choose to pursue yoga teacher training? What is alignment-based yoga? How do you incorporate alignment-based yoga therapy as part of lifestyle medicine?

As a Holistic Nutritionist, I find yoga to be an essential component to having a holistic lifestyle. The more I studied holistic nutrition, the more I realized how beneficial it could be to offer it to my clients. I love that it is so much more than just a physical practice. It provides stress management, a spiritual connection, soul nourishment, stretching and more. 

Alignment-based yoga focuses on the body being aligned while in various asanas {poses} and I love that this style puts an emphasis on the importance of posture + proper alignment. 

I think yoga is for everyone and should be practiced by everyone as part of a healthy lifestyle since it is able to bring balance into many areas of one's life. I always encourage my clients to try it with an open mind and try a variety of classes, studios, and teachers until they find one that's right for them. 

Managing stress is an important aspect of health for all of us. Can you share one short-term and one long-term strategy that have been effective for your clients?

One of my favorite topics! I think when managing stress it is important to find what works for you, and then make time for those practices in your life...

As far as a short term strategy, taking 10 deep breaths when you need to manage stress quickly and on the fly can be very powerful. I also love tapping {or EFT}, it may sound "woo woo", but I have found it to truly work for myself and my clients. Brad Yates has a ton of amazing tapping videos on YouTube, and most of them are under 10 minutes. I always encourage my clients to rate how they are feeling before tapping and then again, after they tap. It's a great way to recognize the shift that happens to one's nervous system from this easy and accessible tool.  

As far as long term, I like my clients to create daily habits that help support and manage their stress levels. One of my favorites is having them cultivate a morning and nightly routine that gives them space to tune inward and check in with themselves. They may do this through meditating, journaling, reading and so on. Spending time in nature on a regular basis can also be very powerful and supportive. The most important part of stress management is consistently making time for it and doing what works for YOU. 

How would you define community? In your opinion how important is community for overall health and well-being?

Community is your tribe of likeminded people you can always count on that offer support, motivation, safety, a sense of belonging + connection, and more. I have 8 branches of a Holistic lifestyle that I teach my clients {an acronym for the word, HOLISTIC} and the C stands for community. So with that, I believe it is essential to one's overall health, and also important to know it is never too late to find your community. 

As a holistic practitioner, what are your thoughts on the current healthcare landscape? How do chiropractors, nutritionists, instructors, and other types of therapists increase our influence and utilization in the community?

I wish healthcare focused on diet and lifestyle more and getting to the root cause of people's health concerns instead of subscribing to prescription medicine that only addresses the symptoms one may be experiencing, and not the root cause of those symptoms. But I do think it is an exciting time to be in the wellness space, and that the general population and businesses are starting to focus more on health. 

I think it's important that we support one another and find fun, collaborative ways to work together in promoting alternative, more holistic approaches to managing one's wellbeing. I love that I'm seeing more wellness centers that offer an array of healing modalities under one roof. I'd like to see more of that, and would even love to open my own wellness center one day. 

If there anything else on your mind at the moment, please tell.

I think it's important to remember that your body is your only home {aside from Earth}, and to start living from that mindset. Honor your body and always treat it from a place of love. Pay attention to how foods + lifestyle habits make you feel. The more you take care of your body, the better it can take care of and provide for you. It's a win-win.

You can learn more about Britt Martin and  Fitbrittnutrition by visiting her website or following her on Instagram. I want to thank Britt for a quick snapshot on a few of her ideas around wellness.

Interview Series Part 5 of 5: Cassie Piasecki

Exercise, Experts and Spine & Joint Health

(Back for more? Skip the introduction and go directly to Part 5)

The health benefits of regular exercise are well known.  We exercise for weight loss, physical therapy, enhanced performance, aesthetics, and general well-being.  I see patients from all walks of life and each one of them faces his own unique set of challenges to health and fitness. Injuries can pose short-term or long-term challenges and frustration.  It’s easy to feel as if you’re backsliding rather than making strides toward your fitness goals.

As a chiropractor, I know that spine and joint protection are key to avoiding injury during exercise. I look at exercise through this lens and attempt to educate my patients about the structure and function of their spines and joints.  I also want my patients to enjoy the fulfillment which comes from exercising in a variety of ways while experiencing pain-free training.

With that goal in mind, I’ve created a 5-part educational series in which I interview a master Pilates instructor, yoga instructor, physical therapist, strength coach, and a spin instructor.  I want to introduce you to different types of exercise with an emphasis on spine and joint protection.  I hope you’ll benefit from the unique insights provided by these fitness experts.

INTERVIEW SERIES: PART 5 OF 5

CAssie piasecki, gritcycle Spin instructor, pilates Instructor, and entrepeneur.

My final conversation was with Cassie Piasecki.  Before the interview, I agreed to take an early morning spin class she was leading. It was my first experience with GritCycle. I had a great time and enjoyed this style of spin when compared to a more traditional spin class. Her class was full and I developed a quick appreciation for what it takes to be a good instructor. Cassie has zest for physical activity, healthy living, and is full of energy.  You can learn more about Cassie by visiting her website. Here are the questions I posed to her and excerpts from her responses.

I read on your bio that your favorite quote is from Joseph Pilates. “ “Physical fitness is the first requisite of happiness.” Can you discuss what that looks like for you?

Answer: My "life quote" from Joseph Pilates is "Physical fitness is the first requisite of happiness." It doesn't matter how much money I have, how big my home is, how much I love my friends, family, and career if my health isn't at its best.  I've got to FEEL great and be healthy to enjoy life.  I take care of me first and then everything else falls into place.  

What are the most important aspects of teaching any type of fitness modality?

Answer: I feel that the most important aspect of teaching any type of fitness, other than being safe, is to make the workout less about the physical outcome and more about the mental benefits.  It's easy to push someone physically, but when you can get people to feel a workout in their gut, their heart and in their brain, that's where we can have the most impact.  Sure!  I want my clients to looking smoking hot and move pain-free throughout their day, but I want them to feel empowered, more creative, more confident, energized, happy, sexy, and less stressed.  THAT is what you get when you can tap into deeper things other than the booty.  

What attracted you to The American Association of Drugless Practitioners (AADP)?

Answer: I become a Holistic Health Practitioner through the American Association of Drugless Practitioners after going through Keri Glassman's "The Nutrition School."  Getting her certification allowed me to gain the AADP's stamp of approval.  After being a hardcore dieter for more than 20 years, I finally woke up and learned how to use food to fuel my body rather than starve it.  I wanted to teach as many women as I could about eating real food and sought out a program that taught that same approach.  Keri sets the standard in this department.  It was key to me to learn from her.  She's now not only my mentor but a friend!  

As a serial entrepreneur, mother, and multi-class instructor, what is your self-care therapy of choice?

Answer: You are right!  I am a busy lady.  My self-care of choice is going to sound so cliché, but it is my workout.  I move my body every day in addition to teaching my classes.  Those classes aren't my workout.  I need "My Workout."  It happens every morning even if I have to wake up and do it in the dark.  These workouts allow me to be better at everything I do.  They boost me up and calm me down.  My other self-care of choice is playing with my pups.  They always take things down a notch. 

What brought you to GritCycle? How is it different from a traditional spin session?

Answer: GRIT Cycle is my jam!  I live a few blocks from the first location in Costa Mesa.  I went in and took a class a few weeks after they opened.  The minute the overhead lights turned off and the blue lights came on, I knew I had to teach there.  I auditioned right way and a few month later was teaching my first class.  It's not your 90's spin class.  This is a dance party on the bike.  It is also a full-body workout since we incorporate full body movement and a weights section in the 45-minute long class.  It's a high energy, mood lifting, stress-reducing big bang for your buck.  

In your experience, what are typical spin-related injuries?

Answer: I don't see too many spin-related injuries at GRIT.  I think it is because we are trained to set up our clients in a safe position on the bike, and we cue the moves effectively.  If anything, people love coming to GRIT so much that many don't take time off to rest or do another type of workout.  They get GRIT-addicted so overdoing it could become an issue.  

Have you had to deal with any injuries or physical setbacks throughout your carrier?

Answer: As an instructor, I'm always over-exaggerating my moves on the bike by about 30% so that people can see what I'm doing.  I make my moves big, so you'll do them right.  I also teach a LOT... both cycling and Pilates.  Sometimes I get sore, or my knees will feel a little funky, but it passes. (Knocking on wood now!)  I'm careful in choosing all of my own workouts so that they compliment what I do on the bike. 

If you were forced to stick with one type of exercise, which would you choose and why?

Answer: If I could only do one type of exercise, what would it be?  OH Man!!!!!  I can't choose one.  I'm going to say Pilates.  I want to be able to move freely and with little to no pain for the rest of my life.  Pilates is something that I'll be able to do forever, and it will keep me strong.  

When you teach high-intensity workouts 6 days a week, how do you protect your spine and joints?

Answer: I protect my spine and joints by lifting weights and doing Pilates.  Both modalities strengthen my core and all of the supporting muscles around the back and knees.  I want to move my body in all planes and Pilates especially allows me to that.  I'm also a believer in the power of cryotherapy.  It works to decrease inflammation in my joints. And, I love a good massage.

I thank Cassie for this interview. She has a unique point of view regarding personal health. Her approach to exercise and nutrition is a lifestyle choice rather than a series of  diets and bouts of  on-and-off again exercise. If you have questions for her here is here website (see her Move the Needle Now program) and Instagram profile.

Interview Series Part 4 of 5: Chris Tran

Exercise, Experts and Spine & Joint Health

(Back for more? Skip the introduction and go directly to Part 4)

The health benefits of regular exercise are well known.  We exercise for weight loss, physical therapy, enhanced performance, aesthetics, and general well-being.  I see patients from all walks of life and each one of them faces his own unique set of challenges to health and fitness. Injuries can pose short-term or long-term challenges and frustration.  It’s easy to feel as if you’re backsliding rather than making strides toward your fitness goals.

As a chiropractor, I know that spine and joint protection are key to avoiding injury during exercise. I look at exercise through this lens and attempt to educate my patients about the structure and function of their spines and joints.  I also want my patients to enjoy the fulfillment which comes from exercising in a variety of ways while experiencing pain-free training.

With that goal in mind, I’ve created a 5-part educational series in which I interview a master Pilates instructor, yoga instructor, physical therapist, strength coach, and a spin instructor.  I want to introduce you to different types of exercise with an emphasis on spine and joint protection.  I hope you’ll benefit from the unique insights provided by these fitness experts.

INTERVIEW SERIES: PART 4 OF 5

Christopher Tran, Lead Personal Trainer

My fourth conversation was with Chris Tran, lead trainer and co-owner at Elite Generation Training.  I talked with him recently about personal training, mechanics, integrated care, and the fitness industry.  You can learn more about Chris by visiting: Elite Generation Training. Here are the questions I posed to him and excerpts from his responses.

What attracted you to pursue personal training and what about the job excites you?

Answer: I’ve been into fitness for 13 years. It seems like so many people in the health and fitness fields have different views about the purpose of personal training.  They seem to compete against one another rather than working together for the purpose of empowering the client to achieve his health and fitness goals. I pursued personal training to do this task. There’s only so much a personal trainer is able and allowed to do, but for my part, I prioritize my client’s goal before anything.

The most exciting part about personal training is seeing my clients reach their goals. It’s one of the most rewarding feelings to see them do things they never thought that they could do (or ever do again).

How do you balance results with injury prevention? Can you provide a specific example?

Answer: It’s actually quite simple. I start with a couple of handpicked screening processes to evaluate which movements the client is able and unable to do.   My screening process tells me everything I need to know about how the client’s body moves.  From there, I proceed with exercises that incorporate the seven basic human movements. Then, I develop a workout schedule/program to help keep everything on track.

This next part is the most important: I teach/coach the squat, deadlift and overhead press. They are my staple exercises because when done properly, they can prevent injury.  This enables me to achieve results and maintain the client’s safety.

From my experience most people need to work on their posture. Does this play a factor in how you approach movement and function?

Answer: Of course, but I don’t like to think of it as posture work. I’m very exact when I teach positioning for every single exercise. I know if I get the client in a certain position, it will cause a chain reaction and fix poor posture indirectly. I don’t like putting too much focus on the traditional methods of posture work, (i.e. saying “pull the shoulders back,” or doing cable rows to help with rounded shoulders).

What sort of things do you consider when developing a training strategy?

Answer: I prioritize getting the client to be able to feel what I need them to feel, such as what muscles are turned on and off.  Another major priority of mine is getting the body into anatomical neutral—aligning everything in all three body planes and checking the fascia lines.

Elite Generation Training, Lake Forest

How do you devise and implement a program with joint preservation in mind?

Answer: This goes back to the squat, deadlift and press. Getting into the right position in these movements will preserve all the joints.

Do you face client pushback and if so how do you remove those constraints?

Answer: Actually, not really. My clients love that fact that I’m so specific about what I want them to do. I always explain why it’s so important to get into a specific position, which I find reassures and develops a strong rapport with the client.

What training method(s) do you utilize i.e. non-linear periodization, cluster, block, conjugate, etc?

Answer: This is a hard one. I incorporate a little bit of everything depending on the client, the goal, and previous exercise experience.  If I had to pick two methods, I would say non-linear/linear periodization and conjugate.  If the goal is prehab/rehab, I utilize isometric/eccentric work and partial repetitions.

If you could correct one mishandled exercise, which would it be and how would you go about it?

Answer: Definitely the squat! Oh my…where do I start? I guess it would depend on the person and how his/her hips and socket move. Since most people have an anterior pelvic tilt, they naturally hinge at the hips, shifting most of the tension of the weight in the low back and hips. I’m a true believer in sweeping the knees under the hip, or starting the movement with the knees instead of the hips. This keeps the torso more upright because the hip starts in a more neutral position.

I thank Chris for this interview. It's clear that his passions and purpose are in alignment. I suppose that is why he works hard to help his clients reach their goals.  I respect his approach to training and personalized health care. If you have questions for Chris or would like to find out more about Elite GenerationTraining's services click here for the contact info.

Interview Series Part 3 of 5: Michelle Wall

Exercise, Experts and Spine & Joint Health

(Back for more? Skip the introduction and go directly to part 3)

The health benefits of regular exercise are well known.  We exercise for weight loss, physical therapy, enhanced performance, aesthetics, and general well-being.  I see patients from all walks of life and each one of them faces his own unique set of challenges to health and fitness. Injuries can pose short-term or long-term challenges and frustration.  It’s easy to feel as if you’re backsliding rather than making strides toward your fitness goals.

As a chiropractor, I know that spine and joint protection are key to avoiding injury during exercise. I look at exercise through this lens and attempt to educate my patients about the structure and function of their spines and joints.  I also want my patients to enjoy the fulfillment which comes from exercising in a variety of ways while experiencing pain-free training.

With that goal in mind, I’ve created a 5-part educational series in which I interview a master Pilates instructor, yoga therapist, physical therapist, strength coach, and spin instructor.  I want to introduce you to different types of exercise with an emphasis on spine and joint protection.  I hope you’ll benefit from the unique insights provided by these fitness experts.

INTERVIEW SERIES: PART 3 OF 5

Michelle Wall, Doctor of Physical therapy

My third conversation was with Michell Wall, DPT, obstacle course athlete, and half marathoner.  I talked with her recently about injury prevention, rehabilitation, and health and fitness.  Head over to her Instagram page to see her in action! Here are the questions I posed to her and excerpts from her responses.

As a Doctor of Physical Therapy (DPT) what are some of the toughest challenges you face with patient rehabilitation?

Answer: As a DPT, there are tests we can perform to figure out exactly what is wrong with a patient.   However, one of the toughest challenges that we face is that no two patients are exactly the same.  Two patients might have the same symptoms, but the cause may be different.  Or on the contrary, two patients may have completely different outcomes or recovery to the same surgery or injury.  Therefore, being able to understand and effectively treat an extensive variety of different diagnoses and injuries is a big challenge.  But it’s also one of the most rewarding part of being a PT…being able to take that challenge, figuring out the source of their symptoms and then helping them return to their prior level of function and/or independence.

On the same note, another challenge is coming across a patient that just doesn’t get better or doesn’t improve to the level of mobility that they want.  This is frustrating for not only the patient, but also for us as Physical Therapists as we want to be able to rehabilitate all of our patients fully.

How do you measure success with your patients?

Answer: I feel that the best measure for success for my patients is the return to their prior level of function.  Whether that be competing in high level athletics or just being able to walk around the block.  Everyone’s activity level is different, however most people have a common goal, which is to be able to do what they could prior to injury/surgery.  To build on this, I want to be able to instill in each patient the education to prevent re-injury in the future.

When you train (obstacle course athlete, marathoner, high intensity interval training (HIIT), climber) how do you incorporate what you know about biomechanics to prevent injury?

Answer: When I train, no matter what activity I am participating in, I am always aware of my body mechanics and always aware of what “my body is doing in space,” also known as proprioception.  With any type of lifting it is very important to maintain good posture and a tight core to avoid injury.  With any activities where my feet are in contact with the ground at some point (whether it be squats, running or HIIT workouts, ie), I am also always aware of the position of my knees.  If our lower body is not aligned properly, then this can lead to injury anywhere along the Lower Extremity chain, as well as the spine.  For example, if you let your knees fall in, say during squats (a common symptom of hip abductor and external rotator weakness), then your feet will also roll in and your hips will turn in, possibly leading to strain on the spine as well.  Along the same lines, if you have flat feet, then your knees and hips will fall in as well.  Therefore watching your biomechanics and keeping your body in the correct posture is very important when performing any kind of activity, in order to prevent injury.  Most musculoskeletal injuries have a mechanical cause, so if you are not sure of what your correct biomechanics should be, then you should consult with a professional prior to performing that exercise or activity.

What are your thoughts on the group training rage?

Answer: I think it’s great and I actually participate in a group Bootcamp class, at OC Fit in Tustin, 5-6 times per week.  I think it is great for all activity levels and can be highly motivating for both the elite athlete as well as the couch potato who doesn’t want to exercise at all.  Seeing other people get up and move is motivating and everyone seems to encourage each other.  I think it also holds people accountable to get up and get to class to workout.  If you don’t show up to your regular class then the instructor and other class members question where you are.  Of course this setting is not for everyone, but I think it is a great option to incorporate into a regular exercise routine.

As a woman that cross-trains, what is your strategy to avoid injury and protect your spine?  Are there “don’t do rules” that can protect athletes when training?

Answer: One easy strategy I use to avoid injury and to protect my spine is to do just that, cross train!  Repetitive use of the same structures of your spine/body actually makes you more prone to injury.  Varying your movements with different activities or exercises, strengthens different muscle groups in different positions, and actually protects your body from injury by decreasing the strain on individual muscle groups.  Having strong core muscles is also very important to provide support for the lower back and spine and to avoid injury.

Other important strategies include warming up and stretching appropriately, staying hydrated, maintaining good posture, and listening to your body so you don’t overdo it.  Make sure you take rest breaks and rest days to let your body recover. 

One “don’t do rule” as mentioned above…Don’t overdo it!  A tired body can lead to poor mechanics and technique and therefore injury!

If you were forced to limit yourself to one activity or exercise what would that be?

Answer: Oh…that’s a tough one!  Really, just one?  I really love so many different activities right now from Paddle Boarding, to Obstacle Courses, to Rock Climbing.  I think I would have to stick with my Bootcamp though and I say this because it is the best combination of strength training and cardiovascular training all packed into a quick (yet efficient) 45 minute workout.  Both strength training and cardio are very important to your overall health and fitness.  I love the group interaction as well, so I don’t get bored like I would training in a gym by myself.  I also love the motivation of the coaches/trainers pushing you beyond your comfort level at times, which is difficult to do on your own.

What are some of the best decisions you have made related to your health and fitness?

Answer: I think the best decisions I have made related to my health and fitness are to workout (almost) daily and to eat right.  While this may seem simple, it can be very difficult to stay on track.  The benefits of regular exercise or physical activity are numerous…decrease risk of cardiovascular disease and diabetes, strengthen your bones and muscles, improve your mental health and mood, increase your chance of living longer. The list goes on.  Many people will start on an exercise program and eventually lose interest.  The key is to find something that you enjoy doing.  You should look forward to exercising, it shouldn’t be a chore.  Find a group class to join with a friend, go outside for a run with your dog, rent a kayak at your local beach or lake.  Make it fun and that way you will stick with it!

As far as diet and eating healthy goes, the best thing I have done was choosing to “go Paleo” about three years ago.  It was definitely a great fit for me and has left me feeling healthier and stronger now than I was when I played Division I Tennis in college.  Now don’t get me wrong, I still believe in somewhat flexible eating and I definitely don’t stick to this 100% of the time.  I like to say that I eat Paleo about 75% of the time.  I feel that if you cut out certain things completely then it usually makes you want them more.  I do avoid processed foods and artificial sweeteners all of the time though.  I truly believe that abs (and overall health) are made in the kitchen!  You can’t out train a bad diet!

As a mother, what one piece of advice would you give to other parents to help their kids avoid a sports related injury?

Answer: I think that communication is one of the most important things we can do as parents, to help prevent our kids from getting injuries.  Encourage your child to communicate any pain or injury they may have to either you or their coach or another adult.  Remind them not to play through pain.  The sooner an injury is diagnosed, the more effectively it can be treated and the sooner they can return back to their sport.

Also, as a parent, watch their practices (at least from time to time).  Make sure they are getting an appropriate warm up and performing with good technique.  As mentioned before, poor technique or biomechanics is the cause of most injury.  If you notice they are doing something wrong then mention it to their coach or invest in private lessons to correct it.  Poor technique will only hurt them in the long run! 

For parents of pre-teen to teenaged girls, who play quick sports that involve cutting, planting and then changing direction (such as basketball, soccer or volleyball) injury prevention is especially important.  Female athletes, primarily in these sports, sustain non-contact ACL tears 4-6 times more often than boys in the same activities.  This can be due to weakness in the hip region and/or the wider angle of their hip joint causing their knees to bend inward as they land.  For these athletes focused conditioning/strengthening and proper biomechanics is crucial to prevent injury.

I thank Michelle for this interview! It's great to hear her perspective and learn about her own personal approach to fitness and injury prevention. The great thing about Michelle is that you won't get lip service, she devotes a great deal of her time working towards her own fitness goals and helping educate people in the process.

Interview Series Part 2 of 5: Katie Allen

Exercise, Experts and Spine & Joint Health

(Back for more? skip the introduction and go directly to Part 2)

The health benefits of regular exercise are well known.  We exercise for weight loss, physical therapy, enhanced performance, aesthetics, and general well-being.  I see patients from all walks of life and each one of them faces his own unique set of challenges to health and fitness. Injuries can pose short-term or long-term challenges and frustration.  It’s easy to feel as if you’re backsliding rather than making strides toward your fitness goals.

As a chiropractor, I know that spine and joint protection are key to avoiding injury during exercise. I look at exercise through this lens and attempt to educate my patients about the structure and function of their spines and joints.  I also want my patients to enjoy the fulfillment which comes from exercising in a variety of ways while experiencing pain-free training.

With that goal in mind, I’ve created a 5-part educational series in which I interview a master Pilates instructor, yoga therapist, physical therapist, strength coach, and a spin instructor.  I want to introduce you to different types of exercise with an emphasis on spine and joint protection.  I hope you’ll benefit from the unique insights provided by these fitness experts.

INTERVIEW SERIES: PART 2 OF 5

Katie ALLEN, Director of yoga therapy training

My second conversation was with Katie Allen, Co-Founder of Be The Change Yoga, Yoga Therapist, and School Director of Yoga Therapist Training.  I talked with her recently about healthcare, yoga, and integrative wellness.  You can learn more about Katie by visiting: Be The Change Yoga. Here are the questions I posed to her and excerpts from her responses.

Because I have a family practice I work with a wide spectrum of patients. I see young athletes to baby boomers to geriatrics. Some incorporate yoga for injury prevention and others take to the mat for increased range of motion.

Is yoga concerned with flexibility or is it more for strength, balance, and coordination?

Answer: The physical aspect of yoga is known as asana. Asanas are always adapted to meet the needs of the individual student, so the goal and application of postures is never the same.

Generally speaking, yoga asanas do all of the above, they are designed to increase flexibility in areas that have become tight or restricted (such as shoulders, hip flexors, hamstrings, neck and shoulder muscles), as well as improve strength in areas that have become over-stretched or chronically weak such as low back muscles.

Yoga is a mind-body therapy that seeks to bind the mind to a single-pointed focus; which in turn makes it a meditation practice. Balancing poses improve the circuitry from the central to the peripheral nervous system; which improves coordination and neuromuscular patterning. Hence, practicing asana with a focused mind has been proven to improve flexibility, strength, balance and coordination.

How is yoga a departure from other more traditionally western exercise modalities?

Answer: Traditionally the word yoga has been defined as “to yoke” or “to bring together.” The practice of yoga seeks to harmonize body, breath, mind and spirit (if you have a spiritual practice – it is optional, as yoga is not a religion). The goal of the yoga practice is to move the mind to a single-pointed focus by connecting it with the breath; which then connects it to the body.

If someone is working out on an elliptical machine, they could be reading a magazine or watching television. Their body is engaged in repetitive movement but their mind is elsewhere, making them disconnected rather than integrated.

As a yoga therapist, I am constantly reminding my students to bring their minds back to the present moment, back to the breath and that this practice is just as much about coming back to sustained focus, as it is about maintaining it.

As a yoga evangelist, is there a deeper reward beyond the physical benefits?

Answer: For thousands of years, yoga has been a path to alleviate suffering by transforming the mind from a state of distraction to a state of direction. When the mind is calm and clear, it in turn, makes better choices; which leads to improved self-care, better relationships and a healthier, happier life. A great teacher, TKV Desikachar says, “the way to know that your yoga practice is working is that your relationships are getting better.”

What about yoga makes it unique and does it lend itself as a therapy for special conditions?

Answer: What makes yoga therapy unique is the wide array of tools we have at our disposal. Yoga therapists use tools such as: postures, breath-work, meditation, relaxation, sound, visualizations, lifestyle and dietary advice according to the yoga therapy framework.

Yoga also views each person as a multi-dimensional being (physical, energetic, mental, emotional, spiritual) and what happens on one layer will affect the other layers. We have assessment models to identify primary and secondary imbalances and offer customized treatment plans that are unique to each individual.

For example, if someone is overweight and then becomes depressed, we will offer practices to address the physical body first as the primary imbalance and then offer tools for the mental / emotional body to address the secondary imbalances. These practices will be different when compared to someone who has been chronically depressed since childhood and as a result has become overweight. These two cases may present with the same symptoms but the primary and secondary imbalances are different and will warrant different tools and practices.

How does yoga resonate with you on both a personal level and from a public health perspective?

Answer: Personally, yoga provides the lens in which I view the world. It is a daily practice of refining my mind, taking care of my body and connecting to my inner wisdom so I can be the best version of myself and manifest my highest potential in this lifetime. The self-awareness that comes from a long-term yoga practice allows us to choose the best response to each unique situation rather than reacting out of past conditioning and remaining a prisoner of our unfulfilling habits and patterns.

From a public health perspective, yoga provides a sound methodology to empower each person to make healthier choices. We are amidst an epidemic of chronic diseases and the underlying causes of these conditions can be largely prevented or reduced with changes in diet, movement, lifestyle and stress management. I wrote my masters thesis 10 years ago about yoga’s ability to prevent and treat chronic disease and it has been my life’s work ever since.

How are you utilizing yoga therapies as part of an integrated healthcare delivery model?

Answer: Our yoga studio, Be The Change Yoga, is home to Orange County’s first Yoga Therapist Training Program. Given our visibility as a therapeutic yoga center, we have been approached by numerous healthcare systems to provide yoga therapy solutions for their patients. We have built out a yoga therapy department at Hoag Hospital’s Center for Healthy Living where we offer classes for underserved communities in English and Spanish. We are also working to create an internship placement site for our yoga therapy interns to work alongside social work and nursing interns at Hoag.

In addition, we’re currently developing specific yoga therapy applications for patient groups at UCI’s Susan Samueli Center for Integrative Medicine and presenting on the benefits of yoga therapy to physicians at Kaiser Permanente.

Where do you derive the inspiration to orchestrate this paradigm shift?

Answer: Honestly, I do this work out of passion and I believe it in wholeheartedly. I have witnessed thousands of lives positively change through yoga therapy. Dr. Art Brownstein states, “yoga is the highest and most effective form of preventative medicine.” Yoga therapy research has doubled from 2008 to 2012, so now our field has the data to support the work that we do and the medical systems are ready to embrace integrative medicine.

In your 10 years of teaching how has yoga surprised you?

Answer: What’s surprised me most is how large and well established this field has become. Back in 2005 when I was in graduate school, I was not even aware of yoga therapy. I myself experienced the benefits but it wasn’t well publicized or mainstream. The amount of progress that this field has made under the leadership of the International Association of Yoga Therapists (IAYT) is remarkable and I am in awe of the expansion of this field and the opportunities that continue to arise. I feel as if we are on the cusp of something huge and it’s so exciting!

Yoga has the innate ability to change mind and body. How would you like to see Yoga utilized on a larger scale?

Answer: The goal of the International Association of Yoga Therapists is to integrate yoga therapy into the educational system and the healthcare system and my efforts are aligned with this vision. People today are stressed, overworked, disconnected from their bodies and thus become chronically ill. Yoga provides a low-cost intervention that can have a profound impact on physical, mental and emotional wellbeing.

What are you thoughts on its ability to optimize movement and enhance joint and spine health?

Answer: They say that the spine is the fountain of youth and we are only as young as our spines are flexible. Yoga asana provides a means to move the spine safely in every direction to improve mobility and strength as well as axially elongates the spine to improve posture and maintain intervertebral disc health as we age. In addition, the deep breathing practices we employ improve mobility of the rib cage by stretching the intercostal muscles between the ribs; which is an important component of spinal health.

The biggest overall benefit is the sense of awareness that results from yoga practice. People find themselves correcting their posture while they’re driving, working, eating etc. Taking a few moments throughout their day to stretch their necks when feeling tense, or stretch their wrists to prevent carpal tunnel after many hours at the computer. They receive tools on the yoga mat that can be used as they move through daily life and also develop the awareness as to when to use those tools.

What is a common injury for newbies and experienced yogis? Do you have any suggestions for ways to avoid injuries?

Answer: Many people are told to go to yoga for low back problems. Given our sedentary lifestyle and forward flexing culture, most people have weak or strained low back muscles, especially if they have excess abdominal weight. Since we are a therapeutic yoga studio, we hardly ever teach seated or deep forward folds in our beginners, gentle or therapeutic classes because it will exacerbate strained low back muscles and herniated discs.

People often times get injured when going to a gym-based yoga class, hot yoga or more advanced class that is inappropriate for their level or health conditions. Hence these classes will include a lot of forward folds or fast movements; which will exacerbate low back issues or cause other types of injuries. In addition, many group classes do not ask about injuries and offer a one-size-fits-all model, where students feel as if they have to do the poses even though they are inappropriate for their bodies.

Experienced yogis on the other hand can become ego-driven and often times attach their identities with their ability to master advanced postures. With this mentality, then can push themselves past their edge; which can cause injury. We always offer modifications in all our group classes and encourage our students to choose the most appropriate option for their bodies from a place of self-care rather than ego.

I thank Katie for this thought provoking interview.  I applaud her decision to pursue and reframe the way yoga is used while expanding the field of yoga therapy.  She sees healthcare from a distinct vantage point and understands how yoga can be a vital part of health and wellness for all of us.  As a prime mover in the integration of yoga with traditional healthcare systems, Katie provides an affordable intervention which can have a positive impact on both physical and mental health.  If you have questions for Katie, please visit her website.