Bodywork Using NKT

Massage with NKT, muscle testing at Spa Alexis in Bellevue, WA. Is NKT a massage or bodywork?

Massage-bodywork with NKT is an assessment protocol that can be used along with massage-bodywork by a massage therapist. When used along with massage-bodywork session it combines functional muscle testing and massage-bodywork together. Massage-bodywork with NKT is used to determine exactly which muscles are the root causes of the muscular problem. To be more exact, NKT will find through the assessment exactly which muscle or muscles are dysfunctional therefore causing you pain and discomfort somewhere else. The root cause of the pain and discomfort is addressed and not just the symptom when a massage-bodywork with NKT is used.

There are a number of massage therapists using NKT in their practices achieving significant lasting results. There are also some personal trainers that use it too but unless they are licensed massage therapists they will not be massaging. In addition, there are other health professionals using NKT along with their services, the protocol is significantly growing in the healthcare profession as a tool because it can be used across several modalities.

Cerebellum and massage with NKT at Spa Alexis in Bellevue WA

What is NKT?

NKT is NeuroKinetic Therapy.  Developed by David Weinstock in 1985, the co-founder of the Institute of Body Conscious.  It is a specific muscle testing protocol used prior, during and after a massage by NKT trained massage therapists, chiropractors, physical therapists, personal trainers, Pilates Instructors and yoga instructors. It is designed to stimulate the body-brain complex to resolve injury, improve athletic performance, reduce stress and decrease pain through reprogramming the motor control center. The motor control center and Cerebellum is a portion of the brain located above the brain-stem. The motor control unit is a relationship between a portion of the parietal lobes of the cerebrum communicating with the cerebellum. The motor control center controls all body coordination, movement, stability, and posture. Without getting into too much more Neuroscience here, the motor control center is where the brain and the body connect and coordinates muscle activation for movement of your limbs, trunk and head.

The motor control center is kind of like an unhappy spouse; it has a memory of its own and is stored in the Cerebellum.  When you can’t do something it will either help you and be nice or take something away for punishment and this is where compensation and injuries occur.

In addition; there can also be past injuries, scars and other physical stresses added to the problem, the motor control center becomes programmed with these debilitating compensation patterns causing chronic pain throughout the body. Unless your reprogram the dysfunctional patterns by creating and sending new messages to the brain through your nerves, nothing will change except temporary relief.

Low back pain relief through a massage with NKT at spa alexis in Bellevue, WA

So what does this mean?

For example it means that when you hurting at your low back typically it’s because the low back area has been being used too much. It is over contracted, overworked and fatigued!

So what is lacking then and causing certain muscles to overwork?

To use the low back as an example, it is hurting because another muscle like the abdominal muscles should be activating-firing and they are not.

low back massage with NKT at spa alexis in Bellevue, WA.

So what do we do from here?

This is where we would release the over used muscle and activate the dysfunctional muscle that is not firing. By releasing and activating; messages are sent via your nerve pathways to the brain and quick results can be achieved.

What are we trying to achieve?

We are trying to reset your motor control center from its stored memory of activating the over used muscles in place of the non-functioning shy muscles. Yes, non-functioning muscles can still normally move but they are not firing when they need too. to be very specific the motor control system is being reset by turning off the overused muscle and getting the shy guy to activate.

Is there anything else that needs to be done?

The work is easy, simple and effective In order to reprogram the motor control center, movement therapy-neuromuscular re-education is done. Once the brain has done this movement therapy over and over again it will then have the pattern set and your pain and discomfort will quickly go away.

Will a massage with NKT last?

Yes it can last. It is like anything else, if you’re doing your movement therapy homework it can be permanent with lasting results.

Is a massage with NKT always easy to determine?

Sometimes it can be a little tricky with opposite testing results. This is where the muscle hurting is the non-functioning one and the muscle that does not hurt is the functioning muscle. A skilled NKT therapist is able to determine this through directional testing. Otherwise yes, it is not too hard to figure out. NKT is the answer to what is normally missing when you get a massage. With a regular massage only temporary relief from pain can be achieved and will eventually resurface quickly due to not changing the pattern. Just remember your pain and discomfort did not just develop overnight unless you had an acute injury. Normally it takes a 3-5 sessions for this protocol to kick in but with only 1 session significant changes can be made and felt. NKT is a game changer and why David Weinstock calls it, “The Missing Link.”

Schedule a Massage using NKT .

Hear David Weinstock speak about NKT.

Trail Riding

Trail Riding Location

Trail Riding every year in September; trail riders from Houston, Tx and around the country gather near Hermit Peak, NM for a private 3 day trail ride. This is an incredible wilderness experience put on by a private country club in Texas. Members are given special invites to attend. Trail riders live for 3 days with no electricity and are disconnected from the real world. The owners have built special bathrooms with showers, cooking area, bar and more that allows for a real cowboy-cowgirl experience in a more glamping style. The ranch is over 13,00 acres with an amazing beautiful New Mexican landscape to soak up. The ranch is approximately 7,800 in elevation with many areas to trail ride and plenty of live cattle to see. Numerous Pinon trees grow wild here.

Trail Riding | Hermit Peak

Trail Riders Living Quarters

When the trail riders arrive in Albuquerque or Santa Fe, they drive North East for either one to two hours until they come to a highway road that splits to take you into the wilderness. Once they arrive at the ranch, their luggage is taken to their assigned tepee that they share with another rider. If you are one of the lucky VIP you get to stay in the bunkhouse with the owner. Although some who have been invited to the bunkhouse prefer the tepee under the stars with a view of the Milky Way at night. The 1st day usually everyone just gets set up, organized and starts to socialize for riding the next day, except the woman, they saddle up and start riding the same day they arrive.

Trail Riders Manual Movement Therapist

One of the fringe benefits of the ride is a therapist is brought in every year to provide bodywork. Can you image being on a horse all day, the pain you feel in your butt, knees and ankles can be debilitating to many who are weekend warrior riders. Pain management, rehabilitation and improved sports performance is offered so the rider can get back onto the horse the next day and feel great. The therapist who comes out has done this 5 times for the men and 3 times for the woman. Alexis is an advance neurological based bodyworker who specializes in manual movement therapy. Her clinic is located in Bellevue, WA and is available for outings like this. She has worked for others locally and out of town and is a wiz at handling everything with no electricity nor technology.

Cowgirl Alexis Kurtzman

Trail Riders Chef and Support Chefs

One thing for sure is if you are one of the lucky ones to attend this trail ride, you will eat very well. The chef who is flown in; is well known in Houston and in Aspen and provides gourmet cowboy food. We eat steak, lobster, lamb, pork chops, lots of bacon, grits, tamales and much more. I think I gain ten pounds every year while attending.

Chefs on the trail ride

Other Images from the Ranch

Musicians for the trail Riders
Bulls crossing the ranch

Common injuries while trail riding

About Alexis Kurtzman

Fascia Blasting

Fascia Blasting: Professional IASTM Benefits

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Fascia Blasting – you may or may not have heard of the term, but it takes only a quick Google search to figure out its popularity.

While on the surface, fascia blasting may appear as a gimmick to some, you only need to do a bit of research to see why it’s not true.

Fascia blasting, a ‘movement’ developed and led by Ashley Black is based on the age-old practice of IASTM (Instrument Assisted Soft Tissue Mobilization).

And its purpose is to ease muscle pain, improve joint function, flexibility, circulation, nerve activity, muscle definition, and get rid of cellulite.

All these functions with the use of ONE device – the Fascia Blaster!

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Does it sound too good to be true?

It’s not. And in this guide, we’re going to explain why.

What is IASTM?

To understand how fascia blasting works, we need to look into the functioning of IASTM. Instrument Assisted Soft Tissue Mobilization is a clinical process in which a set of hand-held tools are used to break down scar tissue and fascial restriction in muscles, tendons, ligaments, fascias, and nerve, which compose the ‘soft tissues.’

Once the clinician detects the affected areas, they make use of hand-held instruments to inflict controlled micro-trauma. The purpose of inflicting micro-trauma is to incite a strong inflammatory response. This, in turn, initiates reabsorption of scar tissue and sparks a chain of healing effects.

A patient who might have developed soft tissue adhesions as a result of immobilization, strain, or surgery will be able to function once again due to the breaking down of those adhesions. Or in other words, you’ll be cured of your physical ailments once the soft tissue breaks free of its restrictive factors.

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How does a fascia blaster work?

A fascia blaster utilizes the core elements of IASTM and gives you the liberty to perform the treatment at home. No need for multiple hand-held devices or trips to the clinic. And all you have to is rub this tool all over your body. Its primary function is performed by the claw-like protrusions, combing through the fascia and loosening restrictions.

Benefits of IASTM

1.     Fast Recovery from physical injuries

Sports injuries are known to affect soft tissues such as ligaments, tendons, and muscles, causing pain and even crippled mobility. At a time like this, IASTM techniques can be used to treat impairments related to musculoskeletal pathology and aid in the healing of the soft tissues.

When you apply a stimulus to an injured soft tissue, the number of fibroblasts and fibronectin increases along with their activity through localized inflammation. This facilitates a realignment and synthesis of collagen, which is one of the proteins that compose the extracellular matrix.

Some researchers have even concluded that IASTM can improve joint range of motion (ROM) and enhance soft tissue function. The results of these studies go on to prove how effective IASTM can be for treatment and rehabilitation of both ordinary people and athletes having sports injuries.

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2. Eliminating cellulite

The appearance of cellulite is a matter of great concern to most women. It is caused by vertical fascia ligaments within fat that are tethered to our skin.

Unhealthy fascia not only creates the restrictions on adhesions on soft tissues but also develops hideous cellulite. Besides, it holds onto hormones stored in our body fat that might make it difficult for you to lose weight.

Unfortunately, there aren’t many forms of treatment that can 100% guarantee results. However, IASTM-Fascia Blasting Therapy has shown reasonable potential to be the next big thing in cellulite treatment.

Since this treatment has an effect of creating immediate but temporary swelling, it can create the illusion of a cellulite less body.

While research is yet to confirm if fascia blasting can indeed rollaway fat deposits and consumer cellulite, anecdotal evidence indeed points towards the positive.

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3. Weight Loss

One of the significant hurdles that prevent people from losing weight lies on a cellular level. Believe it or not, restriction of fascia not only causes bodily injuries and decreased mobility, but also makes it harder for anyone to shed fat.

When fascia gets tight, it prevents an adequate amount of oxygenated blood to flow to the muscles and tissues.

And this prevents the fat cells from breaking down as they do not get the required level of oxygen.

IASTM can help you lose weight by restoring healthy blood flow and allowing more oxygen to reach the fat cells. Moreover, improved blood flow will also mean additional transport of collagen, protein, and elastin to make your skin supple.

How professionals use fascia blasting to treat clients

IASTM has been around for centuries. This technique comes from a traditional Chinese medicine called Gua Sha. While Gua Sha was mostly about moving “bad chi” out, rather than treating musculoskeletal conditions, its contemporary version through the use of a fascia blaster can do so much more.

Instrument Assisted Soft Tissue Mobilization, performed using a fascia blaster or any other steel or plastic tools, is gaining a lot of popularity because of its effectiveness. Professionals use fascia blasting to cure their clients of many ailments.

Even though Ashley Black promotes the use of a fascia blaster at home, a device such as this in the hands of experts can be even more useful. Most spas and clinics begin with a warm-up session in which they heat your body in one of their infrared body wraps-mats. After it’s done, your body will be lathered up in oil to facilitate greater penetration.

The clinician will then proceed to blast your body, focusing on the sections of most significant concern.

Professionals know exactly how much pressure to apply and to which parts of the body. They’re also acutely aware which direction the fascia blaster should be rubbed. It will take a specific number of sessions for you to see results, so be patient.

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The results

You don’t necessarily have to wait till all the sessions are complete to see results. You may notice the effects in the form of lessening of muscle pain, cramps, and less visibility of cellulite in just one session.

With so many people around the world endorsing IASTM-Fascia Blasting Therapy, you have zero reasons not to try it out!

Structural Joint Balancing

Structural Joint Balancing | Pain to Performance Solutions

Structural Joint Balancing (SJB) is an energy base assessment system for balancing the structure and significantly helps to decrease pain, rehabilitate injuries, improve sports performance and to calm the limbic system. With this technique the primary focus is to locate the dysfunction in the system of humans or animals causing them symptoms that are not optimal for health and wellness. Cranial bones, major joints, muscles, tendons, ligaments, organs and our emotions can be out of sync and need to be corrected for balance.  When our human system is not balanced, one can experience some minor to major symptoms leading to pain, injury, range of motion issues, emotional issue and much more.

Unbalanced Cranial Bones Symptoms

Here is a list of symptoms one could experience from a major cranial bone being unbalanced: headaches, migraines, neck pain, back pain, sensory issues (vision, hearing, tough, speech, taste.and smell), endocrine ad hormonal (thyroid, adrenals, reproductive organs) allergies, sinus’s, TMJ (jaw issues), learning disabilities, reading problems, ADHA, personality disorders, OCD, emotional imbalances, memory issues, depression, anxiety, tremors, tics, tinnitus, scoliosis, insomnia, sleep disturbances and neuromuscular imbalances.

Structures Effected by Structural Joint Balancing

This method for structural joint balancing affects the following structures: brain, fascia, joints, muscles, tendons, ligaments, bones, vascular system, micro vascular, gut, gi tract, feet, hormones, endocrine system, lymph, periosteum, organs, skin, hair, mucus, metabolism, emotions, chakras, auras, energy (chi), meridians, acupuncture alarm points, reflexes, primitive reflexes and Chapman points.

PTPS is know to often incorporate NeuroKinetic Therapy with SJB dues to the fact that we do not want to leave out any root cause dysfunction  of the structure. Combining the two assessment systems of SJB and NKT with Neuro based therapies,  provides us with greater accurate results and lasting relief.

This is a no homework based protocol.

Biomechanics of human movement and its clinical applications

About the Therapist Providing SJB

Therapy For Pain Relief From Invisible Inflammation

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What is Invisible Inflammation?

Therapy For Pain Relief From Invisible Inflammation: Invisible inflammation is an immunological defense mechanism in your body that helps protect you from diseases which can cause parasites, viruses and bacteria in your body. We actually need inflammation most of the time, without it we could die. The problem happens when this wonderful immune mechanism that is there to protect us goes on overdrive and will not turn off. Sadly, this can happen for various reasons.

Some of these reasons that cause an overproduction of inflammation can be genetic, your born with or it’s in your family history. Others can be self-inflicted, like overeating, eating processed foods, drinking, smoking and drug abuse. In addition; overproduction of inflammation can come from systemic diseases, colds, flu, viruses, bacteria, skin issues, allergies, injuries, surgeries, too much working out, not enough working out, cholesterol, heart attacks, strokes, Alzheimer, cancer and menopause. There are many more conditions causing inflammation that we could list here, but the critical importance is that inflammation is a temporary protective mechanism for your body and only becomes a chronic problem when it goes on overdrive nonstop.

When inflammation goes on overdrive one can start to feel very badly with possible symptoms of stress, fatigue, weakness, pain, tightness, lack of mobility, irritability, lack of sleep, tired, depressed, weight gain, bloated, skin issues,  injuries, onset of diseases and much more. It is as if the body is self-cannibalizing and attacking itself allowing the inflammation to penetrate the emotional system, lymphatic system, gut, nervous system, vascular system, organs, muscles and fascia.

Here are some scientific article links that discuss inflammation and how it can wreak havoc on the body.


Where many Dr’s are at their wits end on how to help, where to begin to solve the problem, or it’s been overlooked or ignored. We now can thank Richard Eaton who is the inventor of Biotech, Quanta and  Amino Neuro Frequency Therapy (ANF). These companies use a  NASA patented material that was developed for monitoring astronaut’s health and made it available for healthcare providers to use on their clients and patients.  The patches are discs  made out of 28.4 % pure metal, hypoallergenic and FDA approved. The discs work on decreasing the undesirable amount of inflammation throughout the body, they also work to optimize every single muscle group, organ, production of hormones, antibodies, improve strength, endurance and your mental focus. When we decrease the overabundance of inflammation hiding throughout the body, it is amazing how we can feel and what we can achieve. Read further to understand how this new emerging holistic treatment can not only provide you relief from invisible inflammation but also can increase your sports performance.

Who is Using These Pain Discs for therapy

A wide variety of world wide medical health professionals and trainers have been using these disc’s since they emerged in the wellness arena in 2015. Since Richard Eaton is from the USA this is where they were first seen and used with Nasa only. Medical professional from Europe and Canada along with other countries caught on to this amazing new technology through Richars and are also now using it in their clinics. The United States was the last marketplace to catch on but we can thank Dr Perry Nichelston for that as he taught and certified numerous therapist in this country. Now you can find Sports Doctors, Chiropractors, Physical Therapists, Massage Therapists, Personal Trainers, Pilates Instructors, Yoga Therapist and many more, all using this therapy. It is a fast growing treatment and you will start to see it available now in locations it has never been available before.

Here is a small list of medical professionals or athletes using the Therapy.

  • Dr Jon Porman
  • 2014 FIFA World Cup Champions – Germany
  • Marijo Moznik – Red Bull athlete, World Champion, Gymnastics, Croatia
  • Charlotte Schonbeck – Runner, Swedish National Team
  • Tererai Trent – Author and Speaker
  • Select elite number of medical practitioners and therapist worldwide

How Does the Therapy Work

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The Therapy works by using removable frequency discs-patches you apply to the skin of the body to address the areas of invisible inflammation. The discs have a built in frequency that is released and emitted into you through the skin. There are approximately 102 different discs, each having a different frequency. The discs are activated through your own internal heat and send these different levels of frequencies to the neurons in your body. The nervous system then picks up these messages from the neurons and allows the start of the body to self-heal and regulate what is needed for wellness at a cellular level. There are no known about side effects from using the therapy discs and they will not compromise any prescription medicine or supplements you are on and their effectiveness. They are safe for anyone to use, unless you are getting chemotherapy or radiation because one would already be feeling badly that you would not want to go through any added detox. There are no drugs, chemicals nor machines, the therapy is 100% holistic.

This scientific article on the human body and frequency really explains how the Therapy works.  Frequency, DNA And The Human Body

What Can Be Treated With This Therapy?

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Pain, acute pain, sub acute pain, chronic pain, back pain, sciatica, stomach/intestinal issues, inflammation, swelling,  edema, Lymphedema, migraine/headache, muscle/joint problems, hypersensitivity,  stiff neck, unexplained pain, skin problem, tendinitis, strains, tears, soft tissue injuries, tennis elbow, golfer’s elbow, frozen shoulder, lumbar pain, herniated disc, fascia injuries, heel spurs, plantar fasciitis, arthritis, Fibromyalgia, stress, anxiety, thyroid issues, lymphatic issues, nervous system disorders, immune disorders, allergies, blood pressure issues, ADD, ADHD, insomnia, fatigue, tiredness, mental focus, hormonal issues and it has also been known to help with menopause, Lyme disease and Parkinson’s. There are many more symptoms it can holistically help and more that are being studied.

What is involved in a session?

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There are four phases involved in this Therapy, phase 1, 2, 3 and 4.  Phase 1: Holistic Injury Treatment, Phase 2: In-depth Focus Phase, Phase 3: Regeneration Phase, and Phase 4: Maintenance Phase: A healthy body in balance.

Phase 1: Holistic Injury Treatment is where we apply the discs as quickly as possible to address the inflammation to reduce the pain being caused either locally or systemically. We are looking at the whole body at this time and not just locally. How long this may take varies depending on if the inflammation is local or systemic, how your body responds and how you are taking care of listening to what you need. Medications can slow down the effectiveness of the treatment resulting in variable treatment duration.

Phase 2: In-depth Focus Phase is when the inflammation is showing major improvements and the number of discs being applied is reduced. The focus now will be moved to a more in-depth treatment of various acute or chronic areas. Pains may start to shift to other areas now because you could not previously feel them due to the primary area being the major source of pain.

Phase 3: Regeneration Phase is when the undesirable inflammation has been removed, allowing for the proper regeneration of the muscle tissues. At this time we can start adding in training for the desired area and your whole body. If you push yourself above the pain threshold and do not listen to your body, you may experience a setback with undesirable inflammation returning.

Phase 4: Maintenance Phase: A healthy body in balance is when the injury treatment has ended and you are experiencing no more pain. The areas are now normalized with the proper cellular frequency needed by each component of the body for wellness.  It is important at this stage to support your immune system  in order to reduce the chances of the injuries returning or developing new one. Following a maintenance program of bodywork treatments and discs will reduce your risk.

At the Pain To Performance Solutions a thorough full body assessment is done and preferable if time permits. We are assessing the lymph and nerves of the body for invisible inflammation hidden throughout that can cause not only pain but many other issues. Infrared pictures are also taken to see were the invisible inflammation is hiding and to monitor progress. Some people will have tons of inflammation with no pain which is affecting other areas of their lives. From here a plan of course is decided on what is most important to the client and a selections of discs are decided on to achieve optimal results and effects.

The dics can be integrated with other modalities and works very well with NKT. Depending on time available, bodywork may or may not be done.

How Long Does It Take to Work?

The goal is for you to leave the clinic with zero pain, we select the number of discs necessary to achieve this. Pain and inflammation takes 10 years to be felt, everyone is unique so depending on the issues it could take 2-3 sessions or it could take possible up to 6 months or longer if systemic. It is hard to say exactly because each body responds differently.

The biggest challenge I see with a few clients; is where they expect results or corrections in 1-3 sessions and or they say it either did not work or they felt nothing? The probability and the realism is that if it has been there for a while it is a chronic issue and is going to take time. There also can sometimes be more than one underlying factor contributing to a person not feeling well or it can be systemic. I have more than a ton of clients who rave about this therapy and have had excellent quick result and ask for them as soon as they walk in.

The other challenge I see is when clients do not stay hydrated or drink enough water while the disk are on them. It kind of sucks and is a chore to drink 1-2 glasses an hour but the end results are well worth the inconvenience. Hydration is extremely important for wellness since are bodies are made mostly of H2O and especially important when using these therapy discs.

While using the therapy discs if you drink any coffee, caffeine or alcohol, you will need to add an additional glass of water per cup of what you drank due to the dehydration effects of those items.

How Many Disc Do I Need?

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Again it is hard to say, some clients only need 4 to 5 discs and others need 10-20. The more the invisible inflammation is systemic; has affected your lymph and gut system, the more you will need. I have had some clients walk out with relief from 10 disc and others needed over 30.

How Long Do They Last?

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You were them for 72 hours minimum. If you take them off prior to 72 hours you will not benefit from the full effects? I have some clients who say they wore them for 5 days and still felt relief.

Natural Detox Effects

When the body starts to eliminate biochemical waste products some clients experience detox. Some client experience no detox at all, I experience very little and only my 1st time. As you wear the discs the effects of any detox diminishes. The most common detox effect that I have received feedback on is, itching at the area and redness. This is normal and will pass. This is the body healing with in. If you experience this detox effect; as you continue with the treatment this goes away as your inflammation in your body decreases.

Other detox symptoms that might be felt but will pass as the body neutralizes to the proper frequency are, headache, dizziness, feeling light headed, fatigued, tired, sleepy, dry mouth, thirsty, skin reactions, light flu-like symptoms, runny nose, and general discomfort.

Eventually, some clients start to feel so fantastic that they think they do not need their prescription medicines or supplements anymore. Never stop taking any prescription medicine with out first consulting your medical Doctor.

How Much Does It Cost?

My rates are $120 an hour and the 1st session is suggested 90 minutes for the type of therapy. The discs are $4 a disc in addition to the session fee. Please see my website for more detailed pricing; the program of care fees, which can save you money on the session fee. All clients will have one time they can purchase the starter “Therapeutic Program of Care”..

The therapy disc cost is an investment into your health; we are not just treating your symptoms but using innovative technology to get to the root of your pain-dysfunction, holistically without drugs. Staying ill, not feeling well and becoming addicted to drugs is not something most people want. Making that decision to make the investment into your wellness really comes down to how deep is your bucket of inflammation and how much is it effecting your life. Have you been everywhere with no lasting results? I am happy to answer any further questions about it.

Are you ready to get started and book a session?

Alexis trained through Steve Moratto of Perform Better Health & Rehab. Steve is an official instructor for this Therapy.

Workout Tips During Cold Weather

Workout Tips During Cold Weather 

If your job and other responsibilities didn’t make it difficult enough to get a workout in, the cold weather tends to make it seem even harder. Working out and adding physical activity to your daily regimen doesn’t have to be that complicated or daunting. Instead, get creative and explore ways to work out from home and even in the cold!

Where to Begin

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You can learn to implement useful and functional movement at home without the need for clunky machines or expensive equipment. Functional movements help increase mobility and strength, while focusing on the body’s natural biomechanics.

Functional movements tend to focus on engaging several muscle groups or the entire body instead of isolating muscles for a workout. This helps the body’s overall capacity to perform in various situations. These movements include:

  • Push-ups for your upper body and core
  • Sits-ups to work on core
  • Squats and lunges for your legs, glutes, and back
  • Pull-ups or chin-ups for shoulders, arms, and core

According to fitness professionals, it is important to consider your goals and the kind of training experience you have. Using online resources can be a good way to learn proper form and technique depending on your goals. Buzzfeed lists several total-body workouts using variations of the above movements that can get you started.

Building a Home Gym 

If you are not a member of a gym here are some workout tips for cold weather and setting up your own home gym. Setting up your own gym can be a great way to maintain consistency and inspiration to work out. A home gym is a cost-effective way to stay fit and adds convenience for people on the go. When building your own gym, Lifehacker suggests setting up your own room in the house or at the very least a designated corner where you are free of clutter or distractions. Fix it up in a way that motivates you to use it. The kind of equipment you add depends on what your goals are. Some common and useful home equipment includes:

  • These are a must-have in any home gym. Adding weight to workouts and body-weight movements increases resistance and helps build bone density and muscle strength.
  • These are a great way to add some dynamics to your workouts, build muscle, and get a full-body workout.
  • Adaptable resistance bands. An important aspect of working out includes warm-ups and cooldowns. Bands are a great way to work on flexibility, increase mobility, and add resistance to body-weight movements.
  • Bosu balance trainer. This can be a good way to add some variety to your home gym. It takes very little space and works multiple movements.

Facing the Cold

If it is not already hard enough to follow workout tips during cold weather; while the cold might steal some of your motivation to go outside, toughing it out can actually have plenty of benefits. Building a home gym can help you get some exercise indoors, but adding an outdoor component to can turn out to be a good experience. Huffington Post reports on seven benefits of exercising in the cold weather. Some of these include:

  • Burn more calories. Because the body works harder to stay warm, working in the cold actually burns more calories.
  • Build a tolerance for weather. You may enjoy temps below 50 degrees, but dressing appropriately and going out will actually teach your body to become resistant and build tolerance. Simply layer up and use appropriate fabrics and material to properly protect from the elements.
  • Boost vitamin D. Going outside can actually help you get your recommended dose of vitamin D, and improve energy.

Don’t be deterred by winter. Stay active and up your energy by working out at home or in the elements and maintaining your motivation year-round. You don’t need fancy equipment or expensive gym memberships. Consider your own home gym to get started on your way to a healthier, more active lifestyle.

Written by Jason Lewis @ All Photos supplied by Jason

Photos provided by Jason Lewis @

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Massage Therapy for Glampers

Massage Therapy For Glampers 1Massage Therapy For Glampers! Alexis Kurtzman LMP NKT AMMP of Pain To Performance Solutions in Bellevue, WA. provided massage therapy –  bodywork to Girl Scouts of Western Washington for “Glamp Weekend” in Carnation, Wa. September 10, 2016. These was not your typical Girl Scouts glampers, these were adult woman. Some Girls Scouts and some not, but all glampers. All the glampers put up a nice amount of money to raise funds to send young Girls Scouts to summer camp.

Massage Therapy For Glampers 2The Girl Scout camp, Camp River Ranch in Carnation, Wa. is beautiful with untouched woods, lakes and nature surrounding it. It is amazingly relaxing and gorgeous and the perfect place to provide massage therapy for glampers.

Alexis joined in with other local massage therapists to provide massages therapy for the glampers. Alexis did not have her portable Ashiatsu bars, so she retro fitted the structure to make it work and provided Ashiatsu, Ashi-Thai and Barefoot Shiatsu to the glampers. That past architecture career sure came in handy at the right time.

Massage Therapy For Glampers 3The glampers had numerous other activities, like boating, tie dye, pasta making, facials, happy hour and of course great food. All located at Camp River Ranch in Carnation, Wa. It was amazing fun. So much fun that Alexis is torn, she wants to be a glamper next year.

This was Alexis’s 2nd year participating and glad she could make a difference and provide some relaxation and pain relief for the participants. Yes there was a badge for this!!!

Read about the therapist who can be onsite for your glamping event

Read up about the clinic offering onsite therapy for glampers

Reasons To Receive Massage Therapy

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Reasons to receive massage therapy are easy to come up with. We will discuss five of them here in the article. Upon hearing the word massage, many people immediately think of going to a spa and spending some quality “me-time.” Sure, massage can help put your mind and body at ease. But its benefits extend beyond providing you that feeling of comfort and relaxation. The manipulation of soft tissues has several health benefits that you may not readily realize, and it is due to these effects that massage therapy must be incorporated into your routine. The following are five benefits of massage therapy and why you should consider it more than just a pampering treat.

1. Relieve stress

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Everyone would agree that after a massage therapy session, you simply feel calm and relaxed. In fact, stress relief is one of the primary benefits of receiving a bodywork treatment. Contrary to popular belief, stress isn’t always bad. Stress is actually necessary to perform everyday functions and prevent accidents, such as hitting the brakes when another vehicle suddenly storms in front of you on the road. Too much stress, however, can be detrimental to your health. Several studies show that even a single session of massage therapy can immensely reduce stress. This is because massage helps reduce your heart rate, insulin levels and cortisol levels. By adding therapeutic massage in your routine, you can feel and look healthier.

2. Improve posture

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This is probably one of the best reasons to receive massage therapy! Today’s generation is notorious for bad posture. Desk workers are particularly at risk, as they need to sit for hours on end day after day. And only a small portion of the population takes the time and effort to practice measures that would permanently help them improve their posture. The most common manifestations include pain in the neck, back and glutes. Thankfully, this can be corrected by receiving massage. Regular massage therapy sessions can help reinforce the natural movements of different body parts, allowing your body to get back on track. It also helps reduce muscle soreness and promotes pain-free posture.

3. Strengthen the immune system

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You might wonder, “How can something done on the outside help improve things on the inside?” Many might think of this simply as a marketing ploy by massage therapists and spa owners, but there are plenty of studies that back it up. For instance, one study showed that HIV patients who received a 45-minute massage therapy session 5 days a week for 1 month experienced an increase in production of cells which are considered the first line of defense in the immune system. Massage has also been shown to improve the cytotoxic capacity of the immune system, which is the activity level of the natural “killer” cells.

4. Improve circulation and lower blood pressure

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As mentioned, one session of therapeutic massage offers a wealth of health benefits. Just imagine what it can do if done on a regular basis. One of the best long-term effects of massage therapy is improved blood circulation. This is a result of the pressure created during the massage, regardless of the technique used. This pressure causes blood to flow through the congested areas, which then allows new blood to flow in. This also flushes lactic acid from the muscles, the accumulation of which is associated with chronic muscle fatigue and soreness.

Massage can also help patients with high blood pressure. Many think that this medical condition comes with several symptoms. In reality, though, it has none, earning it the nickname “the silent killer.” Massage therapy has been proven to be an effective way to lower blood pressure naturally. Receiving massage therapy on a regular basis decreases both diastolic and systolic blood pressure.

5. Recover from physical injury

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This is probably the number one criteria for reasons to receive massage therapy. Rehabilitating a physical injury can be a tedious and painful process. Many find that a physical rehabilitation program is insufficient to restore the affected area to its pre-injury state. Massage therapy plays a critical role in supplementing injury rehabilitation procedures. Relaxing the muscles and promoting circulation in the affected area allow blood to deliver much needed oxygen and other nutrients. This helps improve flexibility and range of motion. With the right type of massage therapy, the patient can expect the area to be healed at an accelerated rate.

Studies indicate that there is an increasing number of patients who seek therapeutic massage to heal broken bones and burns as well. Massage can reduce stiffness and improve mobility, two problems often experienced when recovering from a broken bone. Burn patients also report less itching, discomfort and depression after receiving three months of massage therapy alongside their skin rehabilitation program.

Find A Massage Therapist Today and Fulfill your Reasons to Receive Massage Therapy

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It is important to understand that the benefits of massage therapy are more than skin deep. Incorporating this form of self-care into your routine plays a huge role in maintaining your health for years to come. Massage is often viewed as a luxury, but it’s a worthy investment that provides numerous therapeutic benefits. It is recommended to find a professional massage therapist who can help establish a regular treatment schedule that best meets your needs.

About the Author

Jonathan Leger is a freelance journalist with a deep interest in holistic medicine and homeopathic care. If you’re ever in Ashveille, North Carolina, he suggests you visit Asheville Massage by Brie .

Now that you read about the reasons to receive massage therapy, do not hesitate to reach out to us to see what we can do for you. There are many more reasons the just listed here.

Read about what PTPS clinic can do for you

Read about the manual movement therapist Alexis Kurtzman 

Massage Therapy Versus Foam Rollers

Girl foam rolling her back.

Massage Therapy versus Foam Rollers let’s discuss the subject.  In a fast paced world of instant gratification the foam roller has become a “go to” source for quick myofascial relief. It sometimes is being used in place of massage therapy by everyday folks, amateur athletes, professional athletes, massage therapists, physical therapist and some chiropractors.

Why are foam rollers popular?

The foam roller is cheap and you can pick one up for anywhere from under $10.00 to $85. The foam roller is fast, easy, convenient, and is accessible at any time. They have smooth ones, bumpy ones, ones with knobs, different shape ones and different size ones. You can use it at home, in some work situations, at the gym and even pack one in your suitcase. It also usually feels good in most areas for most people and does not take much skill to learn how to use it. You need no one to help you as you can do it yourself.

Why would you foam roll?

The part of the muscle called fascia, which is the soft part of the connective tissue throughout your body, can become affected from overuse, lack of use and injury. The effects felt can be mild discomfort or very painful from the fascia becoming dense, hard, sometimes inflamed and restricting range of motion. Users of foam roller feel that symptoms decrease and improve the area most irritated by using the foam roller and rolling over the problem muscle-spot and maintaining static pressure.

Does foam rolling really work and what are the controversies?

Studies have shown that with proper use and consistency; range of motion was improved without decrease in performance, but had little to no effect on the fascia. Currently there has been much discussion on controversial studies being done on whether or not  fascia can be stretched at all.  We do know that with consistency it can be softened and made more palpable through manual therapy.  It is questionable  whether or not medical professionals when putting their patients under anesthesia have been successful at lengthening the fascia. Many Doctors and Surgeons say this is not possible but science is ever-changing.

In order to achieve the desired results, the user must roll and create a certain amount of pressure and then stop and keep static pressure at the tender area, and many users fail to do this.  They also fail to be consistent in using the roller on a regular basis.

Also, without some understanding of anatomy, there can be a lack of results and chances of making certain areas worse. One would need to know for best results which muscles are facilitated, overused, shortened and compressed vs which muscles are weak, possibly overstretched and not firing .Massage therapist giving therapeutic massage therapy

So why can’t foam rolling replace massage therapy?

Foam rolling cannot replace high-quality massage therapy or bodywork from a qualified massage therapist or health professional with  in-depth knowledge of the myoskeletal system. Unless the user has a good degree of knowledge and understanding of anatomy they cannot even begin to know why they are having the symptoms or what to do to correct those root issues from recurring. Users may not know the difference between pain and real injuries and can make areas worse when they should be seen by a health professional.

Due to the typical roller normally being wide and not defined, it is generally a broad treatment and not specific.  A health care professional with proper massage training or other medical training can easily get into the areas with their hands or feet for more specific and detailed work. A seasoned therapist will also know the certain areas one should never roll, such as the IT Band but that is for another subject.

Of course, massage therapy is not free and unless you have an unlimited budget you probably cannot go to your massage therapist every day. The foam roller can never take the place and achieve the skills and desired effects of a seasoned well educated, trained, and skilled therapist. The best solution one can do with their foam roller is not to chuck it into the garbage but to use it as a temporary solution in-between regular consistent massage therapy treatments. By using a foam roller in conjunction with massage it can increase the longevity of the treatments received and improve one’s range of motion.

So next time you’re seeing your massage therapist or other wellness professionals, do talk to them about whether or not to incorporate foam rolling into your routine. Most are trained and have knowledge on how to properly use them and how to combine a roller into your health and wellness regime.

Purchase a high quality foam roll. Rad Roller is the brand PTPS recommends and uses.

About Pain To Performance Solutions

About the Manual Movement Therapist Alexis Kurtzman 

Ashiatsu Deep Tissue Massage

Ashiatsu Deep Tissue Massage 1If you’re seeking a Deep Tissue massage on steroids, that’s the Ashiatsu Deep Tissue Massage. It’s the ultimate massage for the deep tissue junky that can never get enough pressure. Ashiatsu Deep Tissue Massage is known as Ashiatsu Deepfeet in the massage industry and was originally called Ashiatsu Oriental Bar Therapy when it was first created by Ruthi Hardee. It’s also referred to as Barefoot Massage and its tag line is, “the deepest most luxurious massage on the planet”. It truly is and here’s why you will become addicted!

Where did this incredible treatment originate?

It started in the Asian countries of Japan and China, but was quite different from what it has become today. Originally Ashiatsu was more than just a massage, it was an ancient form of Traditional Chinese Medicine. It took years of study to become proficient in delivering this protocol since it dealt with more than just receiving a massage. In addition, the therapist used both hands and feet while the recipient was fully clothed lying on a mat.

There are many other forms of Barefoot Massage around the world, originating in other countries; including India, Thailand, Korea, the Philippines, and even the United States. Some are done on a mat, some use bamboo, some a pole, some a rope, and some are performed while the recipient sits on a chair.

However, the creator of Ashiatsu Oriental Bar Therapy took a blend of everything and created her own unique system. Using overhead bars for balance, the therapist uses only their feet, while the receiver of the massage lies on a massage table, rather than a mat.

So what makes Ashiatsu Deep Tissue so unique, and why do so many deep tissue massage junkies love it?

Instead of the therapist using fingers, hands and elbows, a broader tool is used. The feet only! The reason this is much nicer is that if you have any amount of tightness, limited range of motion, muscular adhesions and fascia restrictions, you may also have some degree of pain. If the massage therapist is poking their finger and elbows into the area where you’re hurting, it will not be the most comfortable sensation, due to the smaller circumference being used.

Now, imagine the massage therapist using their feet where it hurts to get down to the deeper layers; this will feel very nice and relaxing because the pressure is spread out. The therapist can now access the deeper layers of muscles which were previously not possible without some degree of discomfort and pain.

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Another thing that’s amazing is that you can do more than just a deep tissue massage this way. You can apply Trigger Point Therapy using the toes and heel of the foot and also Myofascial Release in certain areas using both feet. The therapist who uses both feet has the highest level of training and can administer it safely to the client. Depending on the client and the therapist, the amount of lotion used can make the massage a more relaxing Swedish massage, or an acupressure massage. You can even add in some compression and stretching for a Thai massage.

Ashiatsu is extremely versatile depending on the amount of lotion being applied and how the foot strokes are being used. The client never has to worry about too much weight from the therapist standing on them. A therapist trained by Deepfeet takes all health and safety measures into consideration prior to the start of the massage. Remember the therapist only holds onto the bars above for balance to apply the perfect amount of pressure.

 So who is Ashiatsu good for?

It is great for anyone and everyone, unless you have certain serious pre existing medical issues. It’s really amazing for larger people, professional athletes, amateur athletes, athletes who do triathlons, runners, bikers, golfers, bodybuilders, skiers, crossfitters, and everyone else alike. If you have not tried an Ashiatsu Deep Tissue Massage, it really is a worthwhile experience. Almost everyone loves it; in fact, few ever go back to traditional hand massage. Can you see yourself on that heated table with the therapist surfing across your back and legs? Massage has never felt that good, and that’s what it’s all about; feel good, increase range of motion, reduce pain, release tightness, and improve healing with an Ashiatsu Deep Tissue Massage. Oh yes, I am a happy camper with Ashiatsu, I am addicted to it and I have never felt so good!

Massage Therapy: What you might want to know

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