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Ambler, PA
Bodyarchitectura

*Flip your perspective, change your attitude, impact the world* For those of you searching for a higher meaning in the phrase unYoga, there is none.

Unless you want there to be. We live in unorthodox times, in an unpretentious scene, in an unconventional way, because Philly is a place where you can't be unreal. We believe in peace, love, and movement. Movement in every sense, both physical and metaphysical. Movement of body, breath, and soul. Movement as both noun and verb. In theory and in practice. We understand that we are all the most insi

gnificant thing in the universe and the most important thing in the world. Where something you build is more important than something you buy. A place where the 'un' is more real.

06/02/2025

People always ask what a kinstretch class is like. Well, it's working different kinds of things one joint at a time!

Here we are working on "backfilling" hip external range of motion with strength and neural control with:
- external rotation passive range holds - how much of your passive range you can actually control (input 5)
- resisted knee extension with hip external rotation bias - how much of your range can you control while we focus some effort into an adjacent joint to failure (input 6/7)
- banded external rotation capsular CARs - how much can you actively pull into your range with resistance and how much can you control the pull out of it (input 5 Afferent-efferent flow)
- hip CARs with a pelvis block - can you rotate your hip through its greatest range of motion while keeping the spine and pelvis still (input 6/7)

Though your nervous system is self-organizing when it comes to completing tasks, the more we can train each joint in isolation, the better, clearer, cleaner information goes from spinal cord to joint and back, which makes the job of self-organization easier, more efficient, more adaptable, and more sustainable long term

Check out our kinstretch classes every Monday and every third Saturday!

11/12/2024

nature is so healing. hope you get to spend some time with her today.

10/29/2024

What nourishes you?
What quiets your mind and heart?
What soothes your soul?

The autumn season is an invitation to pause, reflect, comfort, and tend to our deepest selves. When we allow ourselves to pause and unplug, we might only then notice our need to slow down. It is in these moments where healing can begin. your mind, body, and spirit crave the silence, the stillness, the dreamy magick that exists in the liminal spaces. The space between is where we can come to be one with our intuitive self.

Go outside. Immerse yourself. Take a warm bath. A cool plunge in wild water. Cook a nourishing meal. Sit in silence. Spend time with your loves. Just be.

10/24/2024

The four stages of competence ladder is a model that describes the stages of learning a new skill

The natural process of learning anything new; that includes much of the FRC work we do. In assessing, we are moving from stage one to two, and with appropriate programming we progress through all the stages. The process begins again when we introduce new joint work or are trying to illicit new tissue behaviors to joints we've been working on.

⏩ Unconscious incompetence - you don't know what you don't know and may not see the need for improvement - "dunning- Kruger effect" lives here whereas folks with limited competence in one area overestimates their abilities
⏩ Conscious incompetence - you are aware of what you don't know - may feel overwhelming as to the amount of knowledge or skill yet to be acquired
⏩ Conscious competence - you know how to use the skill or perform the task, but doing so requires practice, conscious thought and hard work - aka putting in the reps
⏩ Unconscious competence - skill becomes internalized and second nature, though imo this can potentially lead to complacency in some areas and a regression of skill competency without regular maintenance

If you ever find yourself getting frustrated with skill or knowledge development, understand that eventually there will be an inflection point where it gets easier, whatever "it" is for you

08/15/2024

It's important. Are you getting some in?

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08/11/2024

Just take a moment to be in awe of our bodies...

Ian Robertson, 'mind sculpture: unlocking your brain's untapped potential'

08/08/2024

These are great reasons for ANYONE to strength train, but I think a lot of women are afraid to lift because they fear getting bulky (you won't, unless that's your goal). This is for people who identify as women who will be experiencing peri--> post-menopause at some point in their life.

Oh and all those other things you like to do? It's all gonna feel easier.

💥Not sure where to start? Try working with someone 1:1!

▶️ if we want to feel out best as we age, we've all gotta do some kind of strength training
▶️ Especially grip and lower body work so we can be independent when we're older, and reduce the risk of falling/serious injury from a fall
▶️ Decreasing visceral fat (fat stored deep in the belly surrounding vital organs - different than subcutaneous fat), which decreases risk for heart disease, diabetes, and stroke
▶️ You should also be getting at least 100 grams of quality protein per day

Save and share, comment or DM with questions 🙃

07/30/2024

"The incessant stream of impressions pouring into our consciousness through all the gateways of knowledge make modern existence hazardous in many ways."

Introspection provides an unquantifiable value to profound relaxation, clarity, discipline of mind, improved focus, and expanded self awareness - all of which positively impact mental health

Inward contemplation can serve as a means to achievement

How can you explore your own beliefs, your own ideas, your own emotional regulation if you don't sit with yourself? If you don't shut everything else off and just be? If you don't write about your thoughts? If you don't take time for stillness?

How can you quiet the inner chatter if you don't quiet the external chatter?

06/27/2024

"protect your spine" is on my list of terrible things to say to clients.

Just help them breathe better, train the diaphragm unloaded and loaded

Teach them how to PRESSURIZE

With movement and without movement

Teach them to move and load their spine in all directions

And tell them to stop walking around like the tin man (the can analogy is only for helping you understand IAP, in reality, the spine is not rigid). Good movement is relaxed movement

💥💥💥Stability is dynamic (yes we can and should train in static positions to actually get the diaphragm to work better, but ultimately that isn't realistic, practical or transferrable to life's activities!!)💥💥💥

Telling them they need to protect their spine will make them more fearful of spine movement

Reposted from .architectura

06/19/2024

Reflections on transition

Yesterday my friend asked me to come to one of her clients' sessions to consult on breathing and mobility. This client had recently had a hip replacement, but was still having some pain in her back and hip. We talked about some things like intra-abdominal pressure, what opening up space in the hip and back actually means, and did a number of different things to see what landed. We ended up successfully feeling some new things and will develop a plan to move forward.

This isn't to say that I have all the answers. No one does. But it made me take a step back and think about all that led me to this moment. That other professionals are looking to me to help. I never thought I'd be in this place. All the pain and tears and self doubt. All the ways I tried to talk myself out of staying on this path because changing careers in my mid-30s was crazy.

Who would listen to me, I pondered. Why would anyone take my advice..how can I possibly build a life in this world that was so different from the architecture career in which I was already immersed. What in the actual f**k was I doing??

But this transition has felt so natural in so many ways, albeit terrifying. It feels like my soul was already here, and it was just waiting for my conscious self to catch up and say, what the f**k took you so long?

For every single piece of knowledge I gain, there's an equal number of things I haven't learned, and then so much more I don't know. But each day, I embrace this unknown. I embrace my fear. I trust. I meditate & journal & try to hold myself together even when I feel like shattering.

I'm reminded of the Japanese art of Kintsugi...feeling like a piece of pottery that has been smashed to bits, but this new path has helped me be whole again, and all the cracks are filled with gold. Each moment someone feels relief, or joy, or safe again. Each day mends another piece

Transitions are scary. They can break you down. But smooth seas never made a skilled sailor. On we go. Learning, and breaking, mending. Repeating. Consistent. Steady. Surrender.

We flow.

05/28/2024

Compressing the spine constantly will affect your breathing, it will affect the space between the vertebrae, it will affect how the pressure is distributed in your abdomen, and potentially caused pelvic floor issues, pain, Nerve issues, and much more

Don't misread this and think we can never go into pelvic anterior tilt and spine extension,

,👉but we should be able to move in and out of these positions as needed based on daily activities, and not just "live" there

the next time you're saying, oooh my back is sooo tight, consider how you're breathing, consider the tension that you're holding:

✅ Can you breathe into your low back? Lower back ribs?
✅ Can you stand up and keep your back somewhat relaxed?
✅ Can I feel breath expanding 360 around the rib cage and abdomen? Do I feel the breath going into my neck (you should not)
✅ Are you squeezing your butt and abs when you're going about your day (try to stay relaxed)
✅ Am I breathing through my mouth without realizing it? (You should breathe through your nose
✅ Can you feel pressure moving down into your pelvic floor? (Thats not a bad thing in a case of an overly contracted pelvis floor)

You don't have to know any specific exercises to make a big impact on daily tension. These are some basic check in questions to start with, and then when you're ready to take it a step further, reach out to a qualified coach to assess and assist because this can be quite complex depending on the individual

What are your thoughts?? Lmk 👇

05/21/2024

The most common protocol for soft tissue injury is rest (yes, Internet, there are times when rest may be appropriate for injury, but mostly is over prescribed in soft tissue injury world)

👉BUT when you simply rest an injured tissue, it becomes ineffectual. Your body will "heal itself" by filling in the gaps with new stuff, sure, but that new stuff won't know how to be loaded, won't know how to transmit and absorb forces, will be the weak link in the chain.

🔥Tissues. Need. Load.

✅ To heal, to get stronger, to grow bigger and more robust.

Your brain is too busy trying to keep you alive. It doesn't have any energy to spare to just go in and heal your stuff the way it needs to be healed.

You have to teach it. You have to exert intensity so your body knows how to reorganize the new cells that your body is laying down at the injured site. you have to teach it how to handle forces.

So when you simply rest until you're not in pain, those tissues are getting weaker. And when you jump right back into the same training/activity, it won't be able to handle it and will get reinjured. It's like telling someone who deadlifts 65 lbs to go lift 300. It's not going to go well.

🧠 Next time you "throw your back out" or whatever (i say this because of how often i hear it), you better start actually training your spine tissues otherwise it will keep happening over and over.

Let's connect! Have you had experience with this??! Have you had recurring injuries?

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