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National Crayon Collection Month: Why Color Calms the Mind

Wed, 12 Aug 2026 09:53:48 GMT

Every August, National Crayon Collection Month celebrates creativity, education, sustainability, and the positive impact art has on mental well-being. The observance encourages people to collect gently used crayons and donate them to children who can benefit from creative expression while keeping usable crayons out of landfills.

Coloring is a form of active mindfulness. Focusing on choosing colors and filling shapes redirects attention away from daily stressors and toward the present moment. This simple activity can quiet racing thoughts and promote relaxation.

Research suggests coloring may reduce stress, encourage mindfulness, provide a healthy creative outlet, improve concentration, and create a sense of accomplishment after completing a picture. For children, coloring also strengthens fine motor skills, hand-eye coordination, and early writing readiness.

Although color preferences vary by person and culture, cool colors such as blues and greens are often associated with calmness, while brighter colors like yellow may evoke optimism and energy. The combination of focused attention and enjoyable color choices contributes to the relaxing effects of coloring.

You can celebrate National Crayon Collection Month by donating gently used crayons, host a community collection drive, enjoy a family coloring session, or pick up an adult coloring book for a relaxing screen-free activity. A simple box of crayons can spark creativity, sup port emotional well-being, and make a meaningful difference for children.

References

Cleveland Clinic. 3 Reasons Adult Coloring Can Actually Relax Your Brain. Mayo Clinic Health System. Coloring is Good for Your Health.3. Elliot, A. J. (2019). A Historically Based Review of Empirical Work on Color and Psychological Functioning. St. Louis Children's Hospital. Why I Still Encourage Crayons. National Day Calendar. National Crayon Collection Month. Awareness Days. National Crayon Collection Month.

Dog Month: Mirror Neurons, Oxytocin, and Why Our Dogs Make Us Happier

Wed, 12 Aug 2026 03:03:07 GMT

By Julia Welch

I was so excited to write about this subject! I have five rescue animals, three dogs and two cats. While I’m recovering from a spinal cord injury, they have been saving my grace. When I joined The 34 Project for my recovery, I discovered that there are two dogs that are a mainstay at the gym, Daisy and Dexter. They bring me so much joy every time I go to the gym! Many other dogs visit; some are service dogs, and there is even a skunk that visits! Included at the bottom of this article are numerous pictures of the animals we have the pleasure of interacting with. I hope you enjoy them!

There's a reason many dog owners say their four-legged companions are members of the family. Whether it's the enthusiastic tail wag when you walk or roll through the door, the comforting presence during difficult times, or the joyful excitement over something as simple as a walk around the block, dogs have a remarkable ability to brighten our lives. Science is beginning to explain why.

Researchers have discovered that our relationships with dogs involve complex interactions between the brain, hormones, emotions, and behavior. From the release of “feel-good” chemicals to the possibility that mirror neuron systems help us connect emotionally, our canine companions may improve our mental well-being in ways we’re only beginning to understand.

The human-dog bond is more than emotional. Humans have lived alongside dogs for thousands of years. During that time, dogs evolved to understand human facial expressions, body language, tone of voice, and even our emotions.

Studies show that dogs can recognize when we're happy, stressed, frightened, or sad. Many owners have experienced a dog quietly resting beside them during a difficult day or responding excitedly when they celebrate good news. This emotional connection goes both ways.

Researchers describe this as emotional contagion, the tendency for emotions to spread between individuals. Just as people often smile when others smile, dogs and humans frequently influence each other's emotional states.

One possible explanation for this emotional connection involves mirror neurons. Mirror neurons are specialized brain cells first discovered in monkeys during the 1990s. These neurons become active not only when an individual performs an action but also when they observe someone else performing the same action. Scientists believe mirror neuron systems may contribute to empathy, learning through observation, and understanding the emotions of others.

Although researchers continue to study exactly how mirror neurons function in humans, many neuroscientists believe they may play a role in why we instinctively respond to another person's smile, or even to a dog's joyful behavior. When your dog greets you with excitement, playfulness, and affection, your brain may naturally mirror some of that positive emotional state, helping lift your own mood. Mirror neurons may be only part of the story. One of the most powerful biological responses occurs through the release of oxytocin, often called the "love hormone" or "bonding hormone." Research has shown that when people make eye contact with or pet their dogs, oxytocin levels increase in both humans and dogs. Oxytocin helps promote feelings of trust, strengthen social bonds, reduce stress, increase feelings of safety, and encourage relaxation. This same hormone plays an important role in parent-child bonding, close friendships, and healthy romantic relationships. In many ways, interacting with a beloved dog activates similar biological pathways.

Life is full of deadlines, responsibilities, and unexpected challenges. Dogs often provide a welcome antidote. Numerous studies have found that spending time with dogs can lower levels of cortisol, the body's primary stress hormone. Even brief interactions, such as petting a friendly dog for several minutes, have been associated with reduced stress and improved mood.

Many hospitals, nursing homes, colleges, and rehabilitation centers now incorporate therapy dogs because of these calming effects. Dogs live almost entirely in the present moment. They aren't worried about tomorrow's meeting or yesterday's mistakes. They celebrate simple pleasures like a favorite toy, a walk around the neighborhood, a game of fetch, a sunny patch of grass, or spending time with their favorite person.

Watching a dog experience pure joy over everyday moments often reminds us to slow down and appreciate life's simple pleasures. The benefits aren't limited to emotional health. Dog ownership has been associated with several healthy lifestyle behaviors, including Increased physical activity through daily walks, more time spent outdoors, greater social interaction with neighbors and other pet owners, more consistent daily routines, and reduced feelings of loneliness. These habits contribute to both physical and mental wellness.

Perhaps one of the greatest gifts dogs offer is unconditional acceptance. Dogs don't care about your job title, appearance, income, or social status; they're simply happy you're home. For individuals coping with grief, anxiety, depression, chronic illness, disability, or major life transitions, that unwavering companionship can provide tremendous emotional comfort. While dogs aren't a substitute for professional mental health care when it's needed, they often become an important part of a person's overall support system.

Dog Month is the perfect opportunity to recognize everything our canine companions do for us. You can celebrate by taking an extra walk together, trying a new enrichment activity, scheduling a wellness exam with your veterinarian, teaching a new trick, donating to a local animal shelter, volunteering with a rescue organization, or simply spending quality time together. The greatest gift your dog wants isn't an expensive toy; it's your attention.

Our connection with dogs is rooted in far more than companionship. Through emotional bonding, stress reduction, oxytocin release, and the remarkable ways humans and dogs communicate, our canine friends help improve both our mental and physical well-being.

Scientists continue to explore exactly how mirror neuron systems contribute to this relationship, but one thing is already clear: sharing life with a dog can enrich our lives in countless ways. So the next time your dog greets you with a wagging tail, joyful eyes, and unconditional enthusiasm, remember, you may both be experiencing a little neuroscience in action.

References

Berns, G. S. (2013). How Dogs Love Us: A Neuroscientist and His Adopted Dog Decode the Canine Brain. New Harvest. Centers for Disease Control and Prevention. (2024). About Pets & People's Health. Handlin, L., Hydbring-Sandberg, E., Nilsson, A., Ejdebäck, M., Jansson, A., & Uvnäs-Moberg, K. (2011). Short-term interaction between dogs and their owners: Effects on oxytocin, cortisol, insulin, and heart rate. Anthrozoös, 24(3), 301–315. National Institutes of Health. (2018). The Power of Pets. Rizzolatti, G., & Craighero, L. (2004). The mirror-neuron system. Annual Review of Neuroscience, 27, 169–192. World Small Animal Veterinary Association. (2020). The Human-Animal Bond Guidelines.

Family Fun Month: Why Making Memories Together Matters

Mon, 10 Aug 2026 03:21:41 GMT

Every August, families across the United States celebrate Family Fun Month, a

reminder to slow down, unplug from daily distractions, and spend meaningful time with

the people who matter most. While family vacations and special outings are wonderful,

creating lasting memories doesn't have to be expensive or elaborate. Often, the

moments children and adults remember most are the simple ones spent laughing,

talking, and enjoying each other's company.

In today's fast-paced world, work schedules, school activities, sports, and technology

often compete for our attention. Family Fun Month serves as an opportunity to

intentionally reconnect before the busy routines of fall. Research consistently shows

that strong family relationships contribute to healthier, happier lives. Families who spend

quality time together often experience better communication, stronger emotional bonds,

increased self-esteem in children, greater resilience during stressful times, improved

mental health, and a stronger sense of belonging and security.

Quality time also creates opportunities for children to develop important life skills.

Everyday conversations during dinner, a walk through the park, or a family game night

help children build confidence, strengthen language skills, learn problem-solving, and

develop empathy. For adults, spending time with loved ones can reduce stress,

improve mood, and provide a sense of connection that supports overall well-being.

It's more about quality, not quantity. One of the biggest misconceptions about family

time is that it requires hours of planning or expensive vacations. In reality, meaningful

moments often happen during ordinary activities such as cooking dinner together,

playing board games, taking an evening walk, reading bedtime stories, working on a

puzzle, gardening, watching the sunset, or having a picnic at a local park. The key isn't

the activity, but rather being fully present. Putting away phones, turning off

notifications, and giving one another undivided attention helps strengthen relationships

and creates memories that last far longer than another hour spent scrolling through

social media.

Unplugging can help us reconnect. Technology has brought countless conveniences,

but it has also created new challenges for family relationships. According to the

American Academy of Pediatrics, creating intentional "screen-free" times allows families

to communicate more effectively and encourages stronger social and emotional

development in children. Consider establishing simple traditions such as device-free

dinners, family game nights, weekend outdoor adventures, evening neighborhood

walks, or monthly family movie nights. These routines provide something everyone can

look forward to while reinforcing healthy habits.

Celebrating Family Fun Month doesn't require a large budget. Some of the best

activities cost little or nothing at all. Try one of these ideas: visit a local park or nature

trail, build a backyard obstacle course, fly kites on a windy afternoon, have a family

talent show, create homemade pizzas together, host a scavenger hunt, camp in the

backyard, visit your local library, explore a nearby museum on a free admission day,

volunteer together in your community, start a family scrapbook, make homemade ice

cream, watch the stars and learn about constellations, have a water balloon fight or

sprinkler day, or take turns choosing everyone's favorite board game. The goal isn't

about perfection; it's about participation.

Family traditions create a sense of identity and belonging. Whether it's Sunday pancake

breakfasts, annual camping trips, holiday baking, or Friday movie nights, traditions

become the stories families tell for years to come. Children especially benefit from

predictable traditions because they provide comfort, stability, and opportunities to create

positive memories that often continue into adulthood. Even simple traditions like taking

a family photo on the first day of school or making homemade birthday breakfasts can

become cherished rituals.

Every family looks different, and Family Fun Month is for everyone. Families may

include parents, grandparents, siblings, foster families, adoptive families, close friends,

or chosen family members. What matters most isn't who lives under the same roof; it's

the love, support, and connections that people build together. Family fun can also be

adapted for every age and ability. Whether it's a stroller walk with a toddler, an

accessible nature trail for a family member using a wheelchair, a card game with

grandparents, or a virtual game night with relatives across the country, there are

countless ways to enjoy time together.

Years from now, most people won't remember every toy they received, or every

television show they watched. They'll remember the camping trip where it rained all

weekend, the cookies everyone burned together, the family road trip filled with singing,

or the evening spent laughing around the dinner table. These shared experiences help

shape who we are and remind us that life's greatest moments are often the simplest.

Family Fun Month is more than another observance on the calendar; it's a reminder that

strong relationships are built one moment at a time. Whether it's a weekend adventure

or fifteen uninterrupted minutes before bedtime, spending quality time together

strengthens relationships, improves emotional well-being, and creates memories that

last a lifetime. This August, challenge your family to put away the devices, embrace the

simple moments, and make time for what matters most—each other.

References

American Academy of Pediatrics (2025), Family Media Plan. American Psychological

Association (2023), Building strong family relationships and resilience. National Day

Calendar (2026), Family Fun Month. National Institutes of Health (2018) The Power of

Social Connection. Awareness Days. (2026), Family Fun Month

Wellness vs. Fitness: Understanding the Difference and Why You Need Both

Sun, 09 Aug 2026 19:10:18 GMT

When people set out to improve their health, the focus is often on fitness, joining a gym,

starting a walking program, lifting weights, or training for a race. While these are

excellent goals, fitness is only one component of living a healthy life.

Wellness is a much broader concept. It recognizes that true health isn't measured solely

by how much you can bench press, how fast you can run, or the number on the scale.

Instead, wellness encompasses every aspect of your physical, mental, emotional, and

social well-being.

Understanding the disti nction between wellness and fitness can help you create

sustainable habits that support not just a healthier body but a happier, more balanced

life.

What Is Fitness? Fitness refers to y our body's ability to perform physical activities safely

and efficiently. Health professionals generally recognize five components of physical

fitness. They include cardiovascular endurance, muscular strength, muscular

endurance, flexibility, and body composition. Improving these areas can lower the risk of

chronic disease, strengthen bones and muscles, improve heart health, increase energy

levels, and enhance mobility throughout life.

The Centers for Disease Control and Prevention (CDC) recommends that adults get at

least 150 minutes of moderate-intensity aerobic activity, along with muscle

strengthening activities on two or more days each week. While these recommendations

provide an excellent foundation for physical health, fitness alone does not guarantee

overall well-being.

What Is Wellness? Wellness is an active process of making choices that support a

healthy and fulfilling life. Unlike fitness, which primarily focuses on physical

performance, wellness recognizes that many aspects of life contribute to overall health.

One of the most widely accepted models identifies eight dimensions of wellness.

Physical wellness includes exercise, nutritious eating, adequate sleep, preventive

healthcare, hydration, and avoiding harmful habits such as smoking or excessive

alcohol consumption.

Emotional wellness involves understanding and managing emotions, coping with stress

in healthy ways, practicing resilience, and seeking support when needed. Intellectual

wellness includes keeping the mind engaged through reading, learning new skills,

solving problems, pursuing hobbies, or continuing education helps promote lifelong

brain health.

Social Wellness involves healthy relationships that provide emotional support, reduce

feelings of isolation, and contribute significantly to overall happiness and longevity.

Finding meaning and satisfaction in work or volunteer activities can improve motivation,

reduce stress, and increase overall life satisfaction.

For some, spirituality comes through religious faith. For others, it may involve

meditation, spending time in nature, practicing gratitude, or living according to personal

values. Creating safe, healthy surroundings and caring for the environment can

contribute to both personal and community well-being.

Financial wellness involves managing money responsibly, planning for future needs,

reducing unnecessary debt, and minimizing financial stress.

Fitness supports wellness and wellness supports fitness; although they're different,

wellness and fitness are closely connected. Regular exercise has been shown to

improve mood, reduce anxiety and depression, promote better sleep, increase energy,

enhance cognitive function, and reduce the risk of numerous chronic diseases at the

same time. Practicing wellness habits makes it easier to stay physically active. For

example, getting enough sleep improves exercise performance and recovery. Managing

stress can reduce fatigue and improve motivation. Eating nutritious foods fuels workouts

and supports muscle repair. Strong social connections often increase accountability and

consistency with healthy habits. Rather than viewing fitness as the end goal, many

health professionals consider it an important component of lifelong wellness.

Modern life places demand on nearly every aspect of our well-being. Long work hours,

financial pressures, chronic stress, poor sleep, and social isolation can all affect our

health even if we're physically active. Research consistently shows that people who

intentionally care for multiple dimensions of wellness experience numerous benefits,

including lower stress levels, better mental health, improved quality of sleep, reduced

risk of chronic illness, stronger immune function, greater resilience during difficult times

and increased life satisfaction. Wellness is not about achieving perfection. Its about

making small, intentional choices that support long-term health.

Creating a healthier life doesn't require a complete overhaul overnight. In fact, lasting

change usually begins with simple, consistent habits. Consider incorporating small

actions such as taking a daily walk, drinking more water, preparing balanced meals,

practicing gratitude, calling a friend or loved one, spending time outdoors, prioritizing

quality sleep, scheduling routine medical checkups, learning something new, and setting

realistic financial goals. These habits may seem small individually, but together they can

create meaningful improvements in overall health and quality of life.

Fitness helps build a stronger body, but wellness builds a healthier life. Exercise is

important, but so are emotional health, meaningful relationships, quality sleep, financial

stability, personal growth, and a sense of purpose. When these areas work together,

they create a foundation for lasting health that extends far beyond the gym.

Instead of asking, "How fit am I?" perhaps the better question is, "How well am I living?"

The answer may be the first step toward a healthier future.

References

Centers for Disease Control and Prevention (2025). Physical Activity Basics for Adults; Global Wellness

Institute. (2024). What Is Wellness?; National Institutes of Health, National Center for Complementary and

Integrative Health. (2024). Exercise and Physical Activity; Substance Abuse and Mental Health Services

Administration. (2024); Eight Dimensions of Wellness (2025).; World Health Organization. (2025).

Physical Activity.

Summer Teaching Tip!

Sun, 12 Jul 2026 19:59:22 GMT

Feel like your child needs a little more structure this summer?
Try Dianne’s simple 3-step approach to prevent the “summer slide” and keep learning moving forward—without the overwhelm.

Catching Up…

Breaks from learning are important,

but sometimes when our struggling learners are behind summer can be a great opportunity to catch them up!

Make a “Sidewalk Story”

Try this fun activity to reinforce learning without a formal lesson!

He makes me lie down in green pastures,

he leads me beside quiet waters,

he refreshes my soul.

He guides me along the right paths for his name’s sake.

Psalms 23:2-3 (NIV)

Summer Reset – Why Breaks Are Good for Learning

Sun, 12 Jul 2026 19:31:46 GMT

Believe it or not, breaks from formal schooling actually support learning! Time away gives the brain a chance to process and store information—moving it from short-term memory into long-term retention. In many ways, rest is productive !

Having a dedicated break period also supports mental health by allowing space for emotional regulation and helping reduce stress and anxiety. When students return from a true break, they’re often more refreshed, focused, and ready to learn.

Maintaining Gains Without Formal Lessons.

Learning doesn’t have to stop during extended breaks like summer—it just looks a little different! Summer is a wonderful time to bring learning to life by applying what your student worked on during the school year in real, everyday ways.

It’s also the perfect season to engage in enriching activities like church programs, scouts, sports, educational camps, and hands-on experiences that keep your child active, thinking, and growing. When learning is woven naturally into life, it becomes more meaningful—and often, more enjoyable too.

Understanding PTSD: Breaking the Stigma and Finding Hope

Wed, 17 Jun 2026 03:07:30 GMT

PTSD affects each person differently. Some individuals experience symptoms

immediately after a traumatic event, while others may not develop symptoms until

months or even years later. The condition can impact physical health as well,

contributing to fatigue, headaches, chronic stress, and other health concerns.

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop

after experiencing or witnessing a traumatic event. While PTSD is often associated with

military combat veterans, it can affect anyone who has experienced trauma, including

survivors of accidents, natural disasters, violence, abuse, serious illness, or the sudden

loss of a loved one.

It is normal to experience fear, anxiety, or emotional distress following a traumatic event.

For many people, these feelings gradually improve over time. However, when

symptoms persist for more than a month and begin interfering with daily life,

relationships, work, or overall well-being, PTSD may be present.

Common symptoms of PTSD include intrusive memories, flashbacks, or nightmares

related to traumatic events, avoidance of people, places, or situations that trigger

memories of the trauma, negative changes in mood, thoughts, or increased anxiety,

irritability, hypervigilance, or difficulty sleeping.

PTSD affects each person differently. Some individuals experience symptoms

immediately after a traumatic event, while others may not develop symptoms until

months or even years later. The condition can impact physical health as well,

contributing to fatigue, headaches, chronic stress, and other health concerns.

One of the most important things to understand about PTSD is that it is not a sign of

weakness. PTSD is a recognized medical condition that can affect people of all ages,

backgrounds, and professions. Seeking help is a sign of strength, not failure.

The good news is that effective treatments are available. Mental health professionals

often use evidence-based therapies such as Cognitive Processing Therapy (CPT),

Prolonged Exposure Therapy (PE), and Eye Movement Desensitization and

Reprocessing (EMDR) to help individuals process trauma and reduce symptoms.

Support groups, healthy lifestyle habits, exercise, stress-management techniques, and

strong social connections can also play an important role in recovery.

Raising awareness about PTSD helps reduce stigma and encourages those who are

struggling to seek support. By understanding the signs and symptoms, we can create

more compassionate communities where people feel safe asking for help.

Recovery is possible. With proper treatment, support, and understanding, many

individuals living with PTSD go on to lead healthy, productive, and fulfilling lives.

Brain Builder Pros and Redline Exercise Rx have been providing treatment for TBI's and neurological injuries for twenty-five years.

Please get in touch with us if you have any questions or if we can be of assistance to you in any way.

References

National Institute of Mental Health (2025) Post-Traumatic Stress Disorder (PTSD).

U.S. Department of Veterans Affairs, National Center for PTSD (2025).

PTSD Basics. American Psychiatric Association (2025).

What Is PTSD? Substance Abuse and Mental Health Services Administration (SAMHSA) (2025).

PTSD and Trauma. U.S. Department of Veterans Affairs, National Center for PTSD (2025) Overview of Psychotherapy for PTSD.

National Safety Month: Protecting Yourself

Wed, 17 Jun 2026 02:43:47 GMT

For athletes and active individuals, one of the most effective ways to reduce the risk of

serious injury is by using proper protective equipment. Whether you're riding a bicycle,

skateboarding, participating in contact sports, or enjoying outdoor recreation, wearing a

properly fitted helmet can significantly reduce the risk of head injuries. Safety experts

consistently emphasize that helmets are one of the most effective pieces of protective

equipment available for preventing serious brain injuries during sports and recreational activities.

June is National Safety Month, a time dedicated to raising awareness about preventing

injuries at work, at home, and during recreational activities. While safety should be a

year-round priority, this month serves as an important reminder that many injuries are

preventable with the right precautions.

For athletes and active individuals, one of the most effective ways to reduce the risk of

serious injury is by using proper protective equipment. Whether you're riding a bicycle,

skateboarding, participating in contact sports, or enjoying outdoor recreation, wearing a

properly fitted helmet can significantly reduce the risk of head injuries. Safety experts

consistently emphasize that helmets are one of the most effective pieces of protective

equipment available for preventing serious brain injuries during sports and recreational

activities.

Falls are another leading cause of injuries across all age groups. Many falls occur

during sports, exercise, or recreational activities and can result in sprains, fractures,

concussions, and other serious injuries. Maintaining awareness of your surroundings,

using proper equipment, keeping play areas free of hazards, and following safety

guidelines can greatly reduce these risks. Falls remain one of the most common causes

of preventable injuries, making fall prevention an important focus of National Safety

Month.

Parents, coaches, and athletes can further improve safety by ensuring equipment fits

properly, staying hydrated, warming up before activity, and encouraging players to

speak up about pain or injuries rather than trying to "play through" them. Creating

A culture of safety helps keep athletes healthy, active, and participating in the activities

they enjoy.

Safety is an essential part of every activity. By combining proper training, appropriate

protective gear, and awareness of potential hazards, participants can reduce their risk of

injury while maximizing fun and performance.

This National Safety Month, take a moment to evaluate your own safety habits. A

helmet, proper equipment, and a little extra awareness can make all the difference.

Brain Builder Pros and Redline Exercise Rx have been providing treatment for TBI's and neurological injuries for twenty-five years.

Please get in touch with us if you have any questions or if we can be of assistance to you in any way.

References

DEFY Neuro Rehab; National Safety Council (2026) National Safety Month; Centers for Disease

Control and Prevention (CDC) (2025). Safety Guidelines: Helmets (HEADS UP Program)

Centers for Disease Control and Prevention (CDC) (2025). Preventing Traumatic Brain Injury

(TBI). Centers for Disease Control and Prevention (CDC). (2025). Pedestrian, Bicycle, and

Motorcycle Safety: Bicycle Safety. Centers for Disease Control and Prevention (CDC) (2025).

Youth Sports Concussion Training. American College of Surgeons (2023); Bicycle Safety and

the Promotion of Bicycle Helmet Use.

Traumatic Brain Injury: Causes, Consequences, and Rehabilitation

Wed, 17 Jun 2026 02:02:04 GMT

Traumatic brain injury is a complex neurological condition with far-reaching physical,

cognitive, emotional, and social consequences. Although recovery varies considerably

among individuals, advances in acute medical care, rehabilitation science, and

neuroplasticity research have improved outcomes for many survivors. Early diagnosis,

comprehensive rehabilitation, and long-term support remain essential for maximizing

functional recovery and quality of life following TBI.

 Traumatic Brain Injury (TBI) is a significant public health concern and a leading cause of

death and disability worldwide. A TBI occurs when an external force disrupts normal

brain function, often resulting from a blow, jolt, or penetrating injury to the head.

The severity of a TBI can range from mild concussions to severe injuries that cause

permanent neurological impairment. TBIs affect individuals of all ages and can have

profound physical, cognitive, emotional, and social consequences.

The Centers for Disease Control and Prevention (CDC) defines a traumatic brain injury

as an injury that affects how the brain works. TBIs can occur from falls, motor vehicle

accidents, sports injuries, assaults, military combat exposure, or any event that causes

the brain to move violently within the skull.

TBIs are commonly categorized into three levels: A mild TBI may involve a brief

alteration of consciousness, confusion, dizziness, headache, memory problems, or

balance disturbances. Although many individuals recover completely, some experience

persistent symptoms known as post-concussion syndrome. Moderate injuries involve

longer periods of unconsciousness and more significant neurological symptoms.

Recovery often requires extensive rehabilitation and ongoing medical management.

Severe TBIs can result in prolonged unconsciousness, coma, permanent disability, or

death. These injuries often require intensive medical intervention and long-term support.

TBI remains a major cause of morbidity and mortality in the United States. According to

the CDC, more than 69,000 TBI-related deaths occurred in 2021, averaging

approximately 190 deaths per day. Falls are the leading cause of TBI-related

hospitalizations, particularly among older adults, while motor vehicle crashes, assaults,

and firearm-related injuries are also significant contributors.

Certain populations are at increased risk: older adults, young children, athletes

participating in contact sports, military personnel and veterans, individuals with previous

TBIs and people taking anticoagulant medications (blood thinners). Clinical symptoms

may vary depending on injury severity and the area of the brain affected.

Physical symptoms can include headache, dizziness, balance impairments, nausea and

vomiting, visual disturbances, sensitivity to light, noise, and fatigue. Cognitive symptoms

may include memory deficits, reduced concentration, slowed information processing,

impaired judgment, and executive function difficulties. Emotional and behavioral

symptoms can include anxiety, depression, irritability, emotional instability, personality

changes, and social withdrawal.

Brain injury occurs through both primary and secondary mechanisms. Primary injury

occurs at the moment of impact and includes skull fractures, brain contusions, diffuse

axonal injury, and intracranial hemorrhage. Secondary injury develops hours to days

after the initial trauma and may involve cerebral edema, inflammation, reduced cerebral

blood flow, increased intracranial pressure, and metabolic dysfunction. These secondary

processes often contribute significantly to long-term neurological deficits.

Neuroplasticity and recovery after TBI are largely dependent on the brains ability to

reorganize and form new neural connections. Neuroplasticity allows surviving brain

regions to compensate for damaged areas through structural and functional adaptation.

Research demonstrates that targeted rehabilitation can enhance neuroplastic changes

and improve outcomes. Factors influencing recovery include age, injury severity, pre-

existing health conditions, access to rehabilitation, family and social support and

psychological well-being.

Rehabilitation following a TBI is a critical component of recovery and often requires an

interdisciplinary approach. Physical Therapists address mobility impairments, balance

deficits, strength limitations and endurance challenges. Occupational therapy focuses

on activities of daily living, self-care skills, community participation and adaptive

equipment training. Speech-language pathologists help individuals improve

communication skills, cognitive-linguistic abilities, and swallowing function.

Neuropsychologists address memory impairments, attention deficits, executive

dysfunction and emotional adjustment. Comprehensive rehabilitation programs have

been shown to improve functional independence and quality of life.

The Long-Term Consequences of a TBI are increasingly recognized as a chronic health

condition rather than a single event. Individuals may experience long-term

complications such as chronic headaches, fatigue, cognitive decline, sleep

disturbances, depression and anxiety, increased risk of seizures, reduced employment

opportunities, and social isolation. Research indicates that many individuals with

moderate-to-severe TBI continue to experience disability years after injury. Some

require assistance with daily activities, while others may need lifelong support services.

Emerging directions in TBI rehabilitation science are expanding treatment possibilities.

Emerging approaches include virtual reality-based therapy, robotics-assisted

rehabilitation, brain-computer interfaces, tele-rehabilitation, and advanced

neuroimaging-guided interventions. These innovations aim to improve accessibility and

optimize recovery outcomes through individualized treatment strategies.

In Conclusion, traumatic brain injury is a complex neurological condition with far-

reaching physical, cognitive, emotional, and social consequences. Although recovery

varies considerably among individuals, advances in acute medical care, rehabilitation

science, and neuroplasticity research have improved outcomes for many survivors.

Early diagnosis, comprehensive rehabilitation, and long-term support remain essential

for maximizing functional recovery and quality of life following TBI.

Brain Builder Pros and Redline Exercise Rx have been providing treatment for TBI's and neurological injuries

for twenty-five years.

Please get in touch with us if you have any questions or if we can be of assistance to you in any way.

References

Centers for Disease Control and Prevention. Traumatic Brain Injury & Concussion, 2025. Facts

About TBI, 2025.National Institute of Neurological Disorders and Stroke; Traumatic Brain Injury

(TBI). Centers for Disease Control and Prevention; Symptoms of Mild TBI and Concussion,

2025. Matney C, et al. The Scope and Burden of Traumatic Brain Injury; National Academies

Press, 2022. Matney C, et al. Rehabilitation and Long-Term Care Needs After Traumatic Brain

Injury; National Academies Press, 2022. Su YRS, et al. Neuroplasticity After Traumatic Brain

Injury; National Center for Biotechnology Information, 2016. Johns Hopkins Medicine.;

Rehabilitation After Traumatic Brain Injury. CDC. Recovery from a Moderate or Severe TBI,

2025. Shen Y, et al. A Comprehensive Review of Rehabilitation Approaches for Traumatic Brain

Injury; 2025.

May is Pilates Month

Mon, 11 May 2026 02:18:31 GMT

Pilates: A Gentle Path to Neurological Health, Strength and Stability

May is recognized as Pilates Month, a time to highlight a form of exercise that offers unique benefits, especially for individuals living with spinal cord injuries or neurological disorders. While traditional fitness programs may feel inaccessible or overwhelming, Pilates provides a low-impact, adaptable approach that emphasizes controlled movement, breathwork, and mind-body connection.

For those with neurological conditions such as spinal cord injury, multiple sclerosis, or post-surgical nerve damage, Pilates can be modified to meet each individual’s level of mobility. Many exercises can be performed in a seated or supported position, making it accessible for wheelchair users or those with limited lower-body function. The focus on core stability is especially important, as strengthening the muscles surrounding the spine can improve posture, balance, and overall functional independence.

Another key benefit of Pilates is the emphasis on breathing and neuromuscular awareness. Controlled breathing techniques can help improve oxygenation, reduce stress, and enhance coordination between the brain and muscles.

For individuals with neurological impairments, this mind-body connection is critical in retraining movement patterns and promoting neuroplasticity, the brain’s ability to adapt and form new neural connections.

As with any exercise program, it’s important for individuals with spinal cord or neurological conditions to work with trained professionals who understand their specific needs and limitations.

With proper guidance, Pilates can be a safe and empowering way to build strength, reduce pain, and improve quality of life, one controlled movement at a time.

For further information and to find amazing and qualified trainers, visit The 34 Project today!

Front Page - The 34 Project

References: Christopher & Dana Reeve Foundation – Exercise and SCI resources National Multiple Sclerosis Society – Movement and mobility guidance American Council on Exercise – Benefits of Pilates and core training

How Dance Can Provide Positive Benefits For Those With Parkinson's

Wed, 18 Oct 2023 22:17:15 GMT

Find out how dance supports physical and psychological wellbeing. This blog will describe the health benefits that dance can provide for every individual, with a specific focus on those with parkinson's disease.

A Comprehensive Guide To Staying Safe In The Summer

Mon, 14 Aug 2023 21:34:04 GMT

What Is a Clinical Exercise Specialist?

Tue, 23 May 2023 19:35:52 GMT

What Do You Mean, "Wellness?"

Tue, 03 Jan 2023 04:09:51 GMT

Why the wellness continuum is important

Wellness seems to be a bit of a buzzword in certain circles. Some may even be able to note where wellness has become an entire movement. People everywhere keep dropping the word in various situations and contexts. So, what’s the big deal?

W ellness

Well, it really all starts with how we define wellness . According to the Global Wellness Institute, wellness is “the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health.” Initially, modern physicians began to take the route that it is possible to focus on self-healing and preventative care that is more natural and holistic rather than focused with the aid of pharmaceuticals to treat specific problems. Their idea of wellness , therefore, is that it is a daily practice that leads us to live our best and most functional lives.

However, we must understand that wellness isn’t just about eating the right things and getting enough exercise. Because of its focus on holistic health, it includes multiple interdependent dimensions. According to researchers, 8 identified dimensions include physical, social, spiritual, emotional, intellectual, vocational, financial, and environmental (Stowen, 2017). While it is not natural to “balance” these dimensions by devoting the same exact amount of time and energy to each, we must be careful not to neglect any of them. In other words, we must strive towards living a life where we do put the right amount of energy towards all aspects.

The Wellness Continuum

Wellness also isn’t the same thing as health. Health is a passive state of being. We understand health usually in terms of the presence or absence of disease or illness. In other words, if we are not sick, we consider ourselves to be in good health. However, wellness is more of an active process that we must actively engage in. It creates a focus not just on living our lives each day pain or illness free, but on thriving in all that we do. Thus, wellness is commonly understood to be a continuum where illness is on one far end and optimal wellness is on the other.

According to physician John Travis (1972), this is referred to as the Illness-Wellness Continuum. On the illness side, there are levels that move from the beginning stages of simply poor health in general to the development of a disease. The wellness side, however, moves from good health with regular exercise, good eating habits, and wellness education towards an optimal state of wellness that is continuously developed with active practice. In other words, we can move on this continuum by either falling backwards towards an unhealthy lifestyle that leads to disease, or forwards towards an optimal state of wellness .

Furthermore, we must pay special attention to the middle of the continuum. Travis refers to this as the Comfort Zone. Midrange is usually a good thing. We learned this early on from Goldilocks who thought Baby Bear’s things were the best, neither too hot nor too cold and neither too hard nor too soft. Naturally, we tend to want to be in the middle. The continuum explains this by showing that the middle is where we consider ourselves to be most comfortable in life. If we stay in that zone, we can be in decent health with no major disease or illness immediately plaguing us. However, there is so much more for us to experience! We simply need to step out of that Comfort Zone and experience what it feels like to live a life of optimal wellness to understand that the middle is really subpar.

Additionally, it is key to remember that since wellness is understood as a continuum, we can be moving towards optimal wellness and feeling the wonderful effects no matter where we are at the start of our wellness journey. We can reach optimal wellness by taking just one small step today!

Habits

When we talk about pursuing wellness , we cannot ignore that it is a daily practice. According to research (Stowen, 2017), what we have routinized takes up about 40 % of our day! This testifies to the power of habits to change our lives as routines are simply habits that we have incorporate into our day. And, when we talk about expending energy on our wellness dimensions, it just so happens that habits take less energy than other activities, which typically require more focus and attention to complete.

The only downside to habits is that they can be tough to form. The want or desire to do something regularly is not the same as harnessing the energy to actually do it consistently until it becomes a regular, routinized habit. However, there are some things we can do to help us form the healthy habits we wish we had:

1) Schedule it. Try scheduling your new activity into your day. Putting it on a planner or even setting an alarm on your phone each day can give the push needed for follow through.

2) Stabilize it. We need consistency and stability in completing the activity for it to be a habit, but it can help if we simply have consistency in when it is done. Choosing the same time each day (or on the same day and at the same time for weekly activities) can improve our chances of establishing a new habit quickly and efficiently.

3) Stack it. If 40% of our day is made up of habitual routines, we have plenty of habits we are successfully completing already. Simply pick a habit on which you can build or stack your new habit.

For example, washing our hands after using the restroom is a habit all of us already have and do without much thought. Perhaps after a handwashing we can incorporate an exercise or two from our customized Redline Exercise Prescription. Another habit may be to go to our favorite chair to sit down for a short rest throughout the day. Stack onto that a new habit to drink more water by ensuring that you have a full glass of water each time we make a move there with the intention to finish the glass before we get back up. We’ll be fully hydrated all day long before we know it!

References:

https://globalwellnessinstitute.org/what-is-wellness/

Stowen, 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/

Travis, 1972 https://www.researchgate.net/figure/Illness-Wellness-Continuum-Source-John-Travis-1972_fig4_342770547

Benefits of Beans

Sat, 09 Jul 2022 16:24:13 GMT

Pamela Redline

July 2022

Decades ago, July was commissioned as National Baked Bean Month. Yes, this definitely seems like a good way to bring attention to a food item so that bean producers can pull in some extra sales. But, we at Redline Exercise Rx like to think of it as a time to focus on how beans in general can feed our bodies to keep us functioning through our daily activities.

Over the last few months, there has been a surge in prices for meat items. Additionally, many in the health industry have been promoting setting aside at least one day a week without eating a meat source, such as the catchy calling for Meatless Mondays. While we are not suggesting a vegan, vegetarian, or other plant-based diet is what you need to adopt, we acknowledge that the human body does not require meat at every single meal. An alternative option is beans. They are packed with nutrients and low in calories.

Some basic nutritional benefits that you may already know is that beans are rich in protein and fiber. Protein has long been known to help build muscle and control appetite by helping us feel fuller longer. Of course, the list can go on. The same can be said for fiber, which aids in digestion and feelings of satiety among other benefits. But, beans are also rich in a few other notable nutrients (Messina, 2014).

Potassium. Symptoms of a lack of potassium include fatigue, muscle cramps, muscle weakness, constipation, and an irregular heartbeat. Now, potassium is found in a variety of food, so we often do get our daily recommended value if we eat a relatively healthy diet. However, our kidneys work to excrete excess potassium, so it is rare to have a build up. Beans are a great way to renourish.

Thus, we must beware when we are involved in situations where our bodies loose potassium. This includes any moment when fluids are released from the body (Harvard, 2022a). Did you get in a good workout today? Are you sweating a bit more due to the extreme heat we are experiencing this time of year? When we are ill and experiencing vomiting or diarrhea, we are losing excess fluids and most likely potassium as well.

Folate. You may be familiar with this nutrient as it is essential for the development of the nervous system during the embryonic period, which is why pregnant women are encouraged to monitor their intake of folate. However, even after birth, sufficient amounts of folate are necessary as it helps the body produce red blood cells.

One note about beans is that the soak time for dried beans will affect the levels of folate present. Doing a quick-soak of beans can lead to a loss of the nutrient. When preparing dried beans, it is recommended to use a “slow-soak method and a cooking method that prepares beans in 150 minutes or less” (Garden-Robinson & McNeal, 2019).

Iron. Too tired to work out today? Struggling with your focus? Fatigue, lightheadedness, memory issues, brain fog, all of these are symptoms of low levels of iron. Everyone is susceptible to iron deficiency anemia, but women are more prone than men, especially when they are of child bearing age. Additionally, children and the elderly, regardless of gender, are also more at risk (Harvard, 2022b).

Heme and non-heme iron are available from food sources. Heme iron is available solely from meat sources, but non-heme iron is an attribute of plants. Thus, we can obtain non-heme iron from the plants themselves, or plant eating animals. When it comes to beans then, we can get our fill of non-heme iron. However, combining beans with certain whole grains, legumes, seeds, teas, or coffee (those specifically containing phytates and tannins) can decrease the levels of non-heme iron absorbed by the body. Instead, pairing beans with vegetables rich in vitamin C can improve absorption. Adding in a bit of meat (for the heme iron) to the vitamin C rich foods can be another option to further improve absorbtion.

Zinc. We heard a lot about zinc during the height of the pandemic because of its ability to support a strong and healthy immune system, something which we should always be working to strengthen (Harvard, 2022c). But, zinc has many other benefits, including providing necessary aid in cell growth and creation as well as helping in the production of collagen (maintaining elasticity in our skin as we age as well as healthy joints).

Zinc also plays a major role in two of our senses: taste and smell. Thus, common symptoms of low levels of zinc include a loss of taste or smell. They also include feelings similar to depression, falling to illness more frequently, and hair loss. Zinc supplements can be taken, but we must be aware of our levels as an abundance of zinc can lead to toxicity. Zinc coming from natural food sources like beans, however, has a low likelihood to lead to levels that are toxic to humans.

Magnesium. This nutrient is a major player in the nervous system (NIH, 2022). It also appears to play a role in certain diseases such as hypertension, cardiovascular disease, type 2 diabetes, and osteoporosis. Magnesium is even believed to play a part in healing migraine headaches, promoting better sleep, and decreasing anxiety levels. While there are many other benefits to list, a final one we will note is that studies have shown magnesium to hold anti-inflammatory properties (NIH, 2021).

Black beans are a great choice to increase magnesium levels as they contain 60 mg per ½ cup serving. The same serving size of kidney beans offers a little less than half at 35 mg. However, these numbers far outdo other food items such as chicken (22 mg per 3 oz. serving), beef (20 mg per 3 oz. serving), broccoli (12 mg per ½ cup serving), or an apple (9 mg per serving.

Overall, beans are packed with essential nutrients to keep our bodies functioning at their best. Including beans in meals can be simple, either by adding them as a side dish or turning them into a main dish. Some benefits of this simple addition include supporting the prevention of heart disease, diabetes, and obesity (Garden-Robinson & McNeal, 2019).

Watch for our weekly Quick Reads to find some new recipes focusing on specific beans this month.

References:

Garden-Robinson & McNeal, 2019

https://www.ndsu.edu/agriculture/sites/default/files/2022-06/fn1643.pdf

Harvard, 2022a https://www.hsph.harvard.edu/nutritionsource/potassium/

Harvard, 2022b https://www.hsph.harvard.edu/nutritionsource/iron/

Harvard, 2022c https://www.hsph.harvard.edu/nutritionsource/zinc/

Messina, 2014 https://academic.oup.com/ajcn/article/100/suppl_1/437S/4576589?login=false

NIH, 2022 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

NIH, 2021 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/

National Fruit and Vegetable Month

Wed, 08 Jun 2022 19:32:22 GMT

Pamela edline

June 6, 2022

Welcome June, and welcome National Fresh Fruit and Vegetable Month! We here at Redline Exercise Rx are excited for the fresh and colorful goodies available in stores and local farmstands. In reality, we could write a blog a day this month and still not touch on every benefit we receive from adding a variety of fruits and vegetables in our diets. They are simply filled with vitamins, minerals, phytochemicals (such as antioxidants and anti-inflammatory agents), and so much more (ncbi.nlm.nih.gov).

In fact, one of the often talked about benefits of eating fruits and vegetables is the fiber intake added to one’s diet. Studies have shown that when individuals maintain diets high in fiber, they significantly lower their risk for cardiovascular disease. In addition, fiber is known to aid in preventing or lowering obesity. One scientific reason for this is that fiber enhances the feeling of satiety leading individuals to consume less. Interestingly, enhancing liquid foods with fiber does not have the same effect as eating food in which fiber is naturally present.

With too many benefits to fully discuss here, we have decided to focus this post on the general benefits and ways of adding color to our plates. Colloquially, we often use the expression, “Eat the rainbow,” which refers to the five major colors all fruits and vegetables can be categorized under (health.harvard.edu). Below is a brief synopsis of the categories.

We know this is a lot of information, with a lot of technical terms most of us will never be able to remember. However, it serves as a visual to remind us that there are so many benefits found in the various colored fruits and vegetables that it is important for us to choose from all the groups and not just stick to one or two favorites.

Blue & Purple

Foods from this category include blueberries, blackberries, raisins, plums, purple figs, purple cabbage, and eggplant. Common phytonutrients in this group include resveratrol and anthocyanins. Resveratrol is an anti-inflammatory as well as an anticarcinogenic. As a powerful nutrient, studies have found that it exhibits antitumor activity ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/ ). Due to its anticancer properties, it is popularly taken in supplemental form, but you can reap the benefits as well when you eat a colorful plate.

You can also benefit from the anthocyanins, which are packed with numerous benefits. These phytonutrients are considered antidiabetic, anticancer, anti-inflammatory, antimicrobial, anti-obesity, and support cardiovascular function ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/ ). There is even more good news! Not only are many blue and purple foods rich in anthocyanins, but so are many in the red category.

Red & Pink

Foods from this category include fruits such as bright red strawberries and cranberries as well as pink grapefruit and the various shades of red apples. It also includes vegetables such as beets and red pepper. Some prominent phytonutrients contained in these colored foods include lycopene, quercetin, and hesperidin. Lycopene can help protect cells from damage. Quercetin and hesperidin are anti-inflammatories that can help control blood sugar and support cardiovascular function.

Orange & Yellow

This category includes root vegetables such as carrots, sweet potatoes, and winter squash. It also includes fruits such as mangos, papayas, pineapples, and cantaloupes. We all know the old saying that carrots are great for your eye health, which is due to the phytonutrient beta-carotene. Thus, we should know that many of the foods in this group have properties to help protect and support your eye health as well as your immune system. However, we should also note that many foods in this category are also rich in beta cryptoxanthin, which supports the function of cell-to-cell communication.

White & Brown

Foods in this category include cauliflower, potatoes, onions, garlic, parsnips, and mushrooms as well as fruits such as pears and bananas (yes, the peel may be yellow but the fruit is pale!). Two phytonutrients found in these foods, specifically rick in the onion family, are quercetin and kaempferol. The two work together as anti-inflammatories and antioxidants and can help with cardiovascular functioning as well as providing antihypertensive effects.

It is also important to note the effects of the phytonutrient allicin, which is found in garlic once it has been cut or pressed. With a variety of functions, allicin can help lower blood pressure and cholesterol to protect the heart, fights infections, and helps protect against cancer. While only present in one food from this category, incorporating multiple whites together can be a wonderfully beneficial and tasty delight. For example, garlic, mushrooms, and onions mix well together in a sauté form and are a strong compliment to many meals.

Green

Foods in this category are probably what comes to mind most when we talk about vegetables, such as leafy greens, green beans, green cabbage, and peas. Other greens include kiwi, green tea, and green herbs such as rosemary and thyme. Green foods are rich in sulphoraphane and epicatechins. Sulphoraphane is an anti-inflammatory that has been shown to protect DNA by blocking mutations that are recognized as cancerous ( https://www.mdanderson.org/publications/focused-on-health/sulforaphane-benefits--how-leafy-veggies-like-broccoli-and-bruss.h13-1593780.html ). Additionally, studies have also found sulphoraphane has properties that will slow tumor growth. Epicatechins are a great benefit to your workout as they are known to increase blood flow and endurance. Additionally, they can help with improving your diet as they are known to boost insulin sensitivity as well as regulate blood sugar levels.

As you can see, each group has some great and different phytonutrients. We did not have the space to go through and detail them all (for that we would need to write a whole book!). But, we hope you can see how important to is to incorporate a variety of fruits and vegetables into your lifestyle. Food isn’t just something that tastes good; it feeds and nourishes our bodies to keep them functioning at their best.

We challenge you this month to begin eating the rainbow. Getting your fruits and vegetables each day does not just mean adding in some “green.” Make it a fun month by trying some new recipes and learning how to love some new foods. Get your fresh this month by checking out some of our local farmers markets> You can search for ones near you by clicking here: https://www.localharvest.org/search.jsp?jmp&scale=7&lat=35.490436&lon=-97.560145&ty=1

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/

https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

Stress Awareness Month

Mon, 11 Apr 2022 12:50:55 GMT

Pamela Redline

April, 2022

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Water and Our Bodies

Fri, 25 Mar 2022 17:19:36 GMT

Pamela Redline

March 24, 2022

Are there some days when you just feel extra achy? There can be many reasons for this. Sometimes the weather can affect joint pain. Sometimes overuse can affect joint pain. Sometimes a sprain or strain can happen and cause joint pain. Sometimes dehydration can cause joint pain.

Yep, insufficient water levels can be the culprit. Water can aid with a lot of pains, such as headaches and muscle cramps. It can also certainly help with joint pain. For those suffering from issues such as rheumatoid arthritis and bursitis, pain can be exacerbated when the body is dehydrated, meaning increasing water can help to a certain degree. This is because water will both lubricate and cushion the body’s joints (cdc.gov, 2022).

Have you started a new workout or are you simply trying to be more active each day? Staying sufficiently hydrated is key. However, a good piece of advice is to drink before you exercise as well as after. For longer workouts, drinking during your activity can also be beneficial.

Doing so can help make activity easier not just by helping with joint pain. Water is known to help the body function at an optimal temperature. When dehydrated, individuals have a tendency to overheat quicker, leading to more difficult workouts. Water is also known to help blood flow and regulate heartbeat. During activity, the heartrate will increase, but it can increase higher and quicker when in a dehydrated state. A common symptom of dehydration is heart palpitations (Kaiser Permanente Health Care, 2022).

Lastly, it should be noted that water not only improves the blood flow to the body and promotes nutrient absorption, it also flushes toxins from the body. It is well known that water is extremely useful in resolving constipation. Staying sufficiently hydrated means lower instances of constipation and regular cleansing of toxins to maintain a healthy GI tract. Why is this so important? A healthy GI will strengthen the immune system (https://pubmed.ncbi.nlm.nih.gov/18841699/).

Have you been feeling run down and lacking energy as spring eases its way in? The weather changes can be extreme going from warm to cold as we move into this rainy season, and people often come down with colds or sinus infections as our bodies deal with these changes in nature. How much thought have you given to the connection between illness and water? Science has shown that proper hydration will strengthen the immune system as it moves nutrients through the bloodstream and helps detoxify the body (University of California, 2020). Staying sufficiently hydrated will help you stay healthier this season!

As we have seen, dinking enough water each day is important to our physiological health because around 60% of our bodies are composed of water. Last blog, we challenged you to drink an extra glass or two of water each day. Today, we ask you to kick it up a notch by focusing on the timing of our water intake to ensure you are drinking throughout the day. We challenge you to begin your day with 16 ounces of water. This means trying to drink pure water the moment you wake up, before any coffee, tea, or juice. We know this is a habit that will help you thrive!

References – For more information, check out these websites:

https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html

https://thrive.kaiserpermanente.org/thrive-together/live-well/10-warning-signs-dehydration-watch-out

https://ssihi.uci.edu/tip/hydration-for-immune-system/

https://pubmed.ncbi.nlm.nih.gov/18841699/

Water and Physical Health

Thu, 03 Mar 2022 15:48:00 GMT

Pamela Redline

March 3, 2022

Continuing our Water Dare series, let’s talk about our bodies. Did you know that water accounts for up to 60% of your body? About two-thirds of that percentage are contained within your bodies cells, and the remaining is housed outside of the cells.

Think about that a minute. If 60 % of your body is weight is water, and 66% of that is contained in your cells, imagine the impact not drinking enough water can have on your bodies cellular functioning system. You may be wondering what exactly your cells do. In the simplest of terms, “the body’s functions are ultimately its cells’ functions” (National Cancer Institute).

For example, the functioning of your cells affects the functioning of your metabolism, which is where substances are broken down to produce energy. Do you recall how our first post mentioned fatigue or sluggishness is a common symptom of dehydration? Cellular functions also affect movement within the body. This includes your muscular movement (yes, dehydration leading to less functioning cells can lead to muscle cramps) and blood movement (yes, dehydration can lead you to feel cold due to slowing of blood circulation).

Another important aspect is our ability to breath when exerting energy. Our bodies cells affect the movement of our diaphragm as well as working to exchange oxygen and carbon dioxide. So, what does this mean? It means that your workout routine can become extra difficult if your body is not already well hydrated when you start. Diaphragmatic breathing is the deep breathing we want when we work out. It is the abdominal kind of breathing that reaches into our bellies rather than into our chest. The slowing of the cellular exchange of oxygen (when we breath in) and carbon dioxide (when we breath out) means we have more difficulty when breathing in general.

According to experts, mild dehydration occurs when we have water loss that is as little as 1-2%! The problem is, every body is different. And, while we can dole out general guidelines, science is not able to tell us exactly how much water we need to drink for optimal cell functioning. That’s why it is uber important to start tracking your water and noting how your body responds when you drink more. Knowing your sufficiently hydrated can be difficult, but check back in with our first post on symptoms and signs you may be dehydrated. Even experiencing these effects minimally means that you’re on the path to having major issues stemming from dehydration.

All in all, drinking a sufficient amount of water each day is crucial for quality of life. Make the change with us! In our last post, we challenged you to begin keeping track of how much water you are currently drinking. Today, we challenge you to step onto the path of improving your brain functioning by consciously drinking an extra cup or two of water each day.

Interested in delving into the cognitive effects of dehydration? Click here to read the blog from our sister company, Brain Builder Pros.

References:

https://www.training.seer.cancer.gov/anatomy/body/functions.html

https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects

Tariq, S. (2004). Physician Misdiagnosis of Dehydration in Older Adults. Journal of the American Medical Directors Association.

Wittbrodt, M. & Millard-Stafford, M. (2018). Dehydration impairs cognitive performance: A meta-analysis. Medicine & Science in Sports & Exercise, 50, 2360-2368. https://doi.org/10.1249/MSS.0000000000001682

Quick Blurb:

Did you know that mild dehydration occurs within the body when there is a water loss that is as small as 1-2%?!

Approximately 66% of your cell makeup is water. That means dehydration has significant effects on your body’s cellular functioning. Imagine how even mild dehydration will affect how your body performs. Read this week’s blog to learn more about how not drinking enough water each day can have detrimental effects on your body through your cellular health.

Dehydration

Thu, 17 Feb 2022 16:19:24 GMT

Let's Talk Dehydration

We all know that we change as we age. It is a rare case when individuals can look back and say that they feel stronger, more energetic, and more capable than when they were in their early 20’s. But, did you know that the older we get the higher our risk factor for dehydration becomes?

One of the reasons for this is that as we age, we naturally lose both muscle mass and tissue mass. Losing such mass means that we lose the capacity to store the amount of water in our bodies that we did as young adults. It is estimated that aging adults decrease their water capacity by an astounding 15%! That means we must drink more frequently now than we did in prior years.

Why do we at Total Wellness and our sister companies, Redline Exercise Rx and Brain Builders Pros, care so much about drinking water? Because the effects can be devastating. In a recent 2020 study published by the American Psychological Association, a team of researchers investigated the effects of dehydration on individuals over a span of time. They found that recurring dehydration as we age (that is, over a period of many years) has detrimental effects on our cognitive functioning as well as our physical well-being. We are not talking about short-term illness such as a headache or nausea, but of long-term consequences of often finding ourselves in a dehydrated state.

The good news is that we can take the steps now to rehydrate our bodies and begin a healing process. This month we will be continuing our Water Dare with a new challenge: Start small by simply counting how many ounces/glasses of water you drink each day this week. Only count water, not other beverages even if they are water based (such as tea or coffee). What’s your number today?

Take up the challenge… if you dare.

References:

Mantantzis, K., Drewelies, J., Duezel, S., Steinhagen-Thiessen, E., Demuth, I., Wagner, G., Lindenberger, U., & Gerstorf, D. (2020). Dehydration predicts longitudinal decline in cognitive functioning and well-being among older adults. Psychology and Aging, 35(4), 517-528.

The Water Dare

Fri, 07 Jan 2022 19:07:10 GMT

Pamela Redline

January 2022

Causes, signs & symptoms of dehydration headaches

“The body requires the proper balance of fluid and electrolytes to function properly. Every day, your body loses water through daily activities, such as sweating and urinating, and typically you make up for that loss naturally with the foods you eat and fluids you drink. But sometimes, this balance can get out of whack due to diarrhea, vomiting, fever, or extreme sweating.

An imbalance of fluid and electrolytes in the body can result in a dehydration headache. When your body is dehydrated, your brain may temporarily contract or shrink from fluid loss. This causes the brain to pull away from the skull, causing pain and resulting in a headache. Once rehydrated, the brain plumps up and returns to its normal state, relieving the discomfort.

The headaches can be relatively mild or as severe as a migraine, and the pain may occur at the front, back, side, or all over the head. Typically, there is no facial pain or pressure, and there is not often pain in the back of the neck.”

https://www.southsidepainspecialists.com/is-dehydration-the-cause-of-your-headaches/

There is a new year on the calendar. People everywhere are making resolutions. I personally don’t think I need to wait until a new year begins to make changes in my overall health and well-being. We, at Totall Wellness, and their sister companies, Redline Exercise Rx, and Brain Builder Pros, invite you to join us in “The Water Dare”. We are reading everything we can get our hands on about the healing power of water and natural salt. Keep checking in with us as we will continue to share the exciting information we are not just reading, but ingesting!

We call this “The Water Dare” because we dare you to make the change! Read the information! Get immersed in good health.

Come on in! The water’s fine!!!

September Is National "_________" Month

Wed, 08 Sep 2021 13:58:07 GMT

Pamela Redline

September 2021

When I research the plethora of articles and information available for my monthly blogs, I search for a specific theme to spotlight aspects of the specialty care we offer at both Redline Exercise Rx and our co-company, Brain Builder Pros. When I seek out the juicy tidbits I want to share with you, the fun begins. This month I thought I would share the many organizations that have adopted September as their national month and attempt to tie a few of them into my blog and pop ups that will add a pinch (1/16 teaspoon) of encouragement or a dollop (a heaping tablespoon) of humor to your life. https://nationaltoday.com/intergeneration-month/#:~:text=The%20Intergenerational%20Foundation%20launched%20Intergeneration,and%20American%20Association%20of%20Museums .

One of the titles included in the list this month is National Intergeneration Month. Of the many wellness services offered to our clients, our main objective to help them set goals so they can remain in their homes, heal and then maintain health, and then age in place as their lives continue on its dynamic course following their retirement. The second we are born, we begin to age. Think about it! Why wait until we are 65 to plan the remainder of ourr life. Why not plan our "3rd Act" now? A dynamic plan to keep our mind, body, and spirit well and fit needs as much planning as our education and your career. https://www.3rdactmagazine.com/ Check this out.

Start now to "make your past self jealous" https://www.dovechocolate.com/our-chocolate?gclid=EAIaIQobChMI0PecoaLp8gIVthkGAB12fAy9EAAYASAAEgKbCvD_BwE&gclsrc=aw.ds

It is no wonder this theme resonates with our companies. This month, I will address Intergenerational month in both of our websites but I will focus on different sub-themes. Redline Exercise Rx began in 2003 to address post injury and post rehabilitation injuries for physiological injuries. Brain Builder Pros began in 2019 to address post injury and post rehabilitation injuries for neurological injuries. Here is an easy way to remember what we do...

Broken and injured bodies? Redline Exercise Rx Broken and injured brains? Brain Builder Pros

August - National Wellness Month

Fri, 13 Aug 2021 16:07:19 GMT

Pamela Redline

August 12, 2021

Though closely related, health and wellness are not exactly the same thing. Health more specifically relates to our physical condition. Wellness is an expansion of health as it includes our mind, body, and spirit. In essence, all that makes us who we are. A successful wellness program blends each nuance to improve and elevate our quality of life by providing careful and specific, individualized programs.

Redline Exercise Rx specifically and intricately addresses each of the individual aspects of total well-being. This means that we will join with you in creating your successful, customized, personal wellness journey.

“In understanding the difference between health and wellness, in short, health is a state of being, whereas wellness is the state of living a healthy lifestyle (3). Health refers to physical, mental, and social well-being; wellness aims to enhance well-being. It can affect physical, mental, and social well-being.”

https://www.ncbi.nlm.nih.gov>pmc

Good Stress

Mon, 26 Apr 2021 16:20:12 GMT

Pamela Redline

April 26, 2021

Good Stress - Stress is generally considered good and useful when a person deals well with a short-term crisis, or even learns from the experience and masters new skills. In situations where the stress is precipitated by a cognitive or physical challenge, such as writing a report for work or performing in a sports competition, meeting the challenge gives people a heightened sense of accomplishment, mastery and power.”

http://www.mindramp.org/store/p10/Strong_Brains%2C_Sharp_Minds_%28ebook%29.html , Page 70

A Small Amount of Stress Once in a While is a Good Thing

Mon, 19 Apr 2021 17:13:32 GMT

Pam Redline

April 19, 2021

A small amount of stress once in a while is a good thing, because it means you’re working hard and you care about what you’re doing. If you were never stressed, that would probably mean you’re living a lethargic lifestyle without a whole lot of work involved. However, too much stress doesn’t allow us to think straight, and is overbearing and counterproductive. Prolonged stress even leads to real physical problems and can cause strokes, IBS, ulcers, diabetes, muscle and joint pain, miscarriages, and many more.” https://nationaldaycalendar.com/stress-awareness-month-april/

One of the Vital Cogwheels

Mon, 05 Apr 2021 16:10:32 GMT

Pamela Redline

April 5, 2021

One of the vital CogWheels ( https://www.brainbuilderpros.com/blog ) of total mind, body and spirit wellness addresses stress management, not stress reduction or stress elimination. We are not suggesting that you can -- or should -- get rid of stress. But we are advocating that you develop specific strategies to manage your stress responses so that you take full advantage of the benefits of “good stress” and minimize the damage to body and brain that can be caused by “bad” stress.

Wait! Did he say “good stress?”

Stress has such a bad reputation and is implicated in so many of the factors related to bad health, cognitive decline and dementia that the very concept of “good stress” sounds oxymoronic, a contradiction in terms. But the stress response, when it is working the way it is supposed to be working, is very good for us. In fact, a well-functioning stress response is probably essential to our survival.”

http://www.mindramp.org/store/p10/Strong_Brains%2C_Sharp_Minds_%28ebook%29.html , Page 68

Cog Wheels of Brain Health: Physical Exercise and Purposeful Movement

Tue, 09 Feb 2021 22:35:26 GMT

Winning Brain Health Habits: Cog Wheel 1: Physical Exercise & Purposeful Movement

By Pamela Redline, Medical Exercise Specialist, Personal Trainer, and Mind and Body Health Coach

January 2, 2021

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Age is just a Number

Mon, 12 Oct 2020 22:58:39 GMT

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Just because you are 60+, it doesn’t mean you should be suffering from chronic pain. Targeted exercises can relieve you of pain and enable to lead an active life. This can slow the aging process and help relieve other signs of aging.

Treating Injuries with Tape

Tue, 12 Mar 2019 22:56:39 GMT

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Kinesiology tape, also known as kinesio tape, is a stretchy, elastic tape that is almost identical to human skin. It can help you treat a wide range of sports injuries and control inflammatory conditions.

Physio during Pregnancy

Tue, 12 Mar 2019 22:53:36 GMT

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Your pregnant body goes through a lot of changes in a short period of time. Physiotherapy can help you with a thorough assessment of your posture, pelvis, pelvic floor and abdominals, and give you pointers on how to get feel like yourself again.

Treating Swimmers

Tue, 12 Mar 2019 22:51:54 GMT

Blog posts are a great way to get recognized within your community and share your voice. Here are the top 10 reasons you should love writing blog posts.

While swimming remains one of the most injury-free sports around, swimming injuries do happen, due to repetition and other factors. Treating injuries early, before they become serious, is critical for ensuring that you can continue doing the sport you love.