SanDee Winn Massage & Bodywork

11/27/2025

Enjoy the day, no matter where you are.

11/09/2025

Today is Winter. In a couple of days, it will be warmer. We are in that “mixed-up Missouri weather” time of year, when it can’t make up its mind. It’s a good time to think of how we can keep working on being healthy, while cooped up inside.

I’m going to list several things and in later posts, I'll go into further detail. Health is how we sleep, eat, move, and feel outside and inside. It is a measure of how we function. You know how eating or drinking some things like sweets and alcohol makes you feel versus a good meal of veggies and meat. You know how you feel after a good night’s rest versus a sleepless night or stressful day.

Sleep:

Get out at first light and look in the direction, not directly at the Sun. This helps reset circadian rhythms.

No phone an hour before bed.

Dim the lights and hour before bed.

Once you are in bed, tense your whole body for 20 seconds, then release it. This can help improve deep sleep.

Diet:

Eat real food. Most of what real food is on the outside walls of the grocery store; meat, produce. The aisles are where the poison lives.

Read labels. If you don’t know what it’s made of, don’t eat it. Believe it or not, Citric Acid is made from mold, not citric fruit.

Cook your own meals. It has been shown that eating at home is a major factor in making a difference in how much processed food you consume.

Drink more water.

Eat your food in the following order: veggies, meat, starches, sweets. This makes a big difference in glucose levels. If you wear a glucose monitor, you’ll see the proof.

Move 10 minutes after meals. Within an hour of eating, move for 10 minutes, whether it is walking, yoga, dancing or cleaning house. This will also keep glucose levels down.

Exercise:

Seated calf raises. Sitting with feet flat on the floor, just raise the heels up and down. Calf muscles are important for veinous blood to return to the heart and doing this increases your metabolism.

Arm Rows. Sitting tall, reach arms straight out in front of you at shoulder height. Pull back, squeezing the shoulder blades together. This will help strengthen the upper back, stretch out chest and is perfect for all of you that sit all day or slouch.

Knee raises. Lower back pain? Weak abs? Sit tall, arms can be overhead or resting on thighs. Lift one knee and back down, then the other. Try to do at least 10 for each side. This strengthens the hip flexors and abdominal muscles. Then get up and walk for a minute or two, to stretch out.

We were built to move and work our bodies. We are not much different from our ancient ancestors 10,000 years ago. They had to hunt and forage for food, build their shelters and tools, and didn’t have recliners or soft beds. They squatted to sit and were not still for long periods of time. They ate diets with lots of roughage and had strong teeth as a result. They were nose breathers too. You don’t see any old skulls with crooked teeth, and their bones were strong from using their muscles and bodies. 10,000 years from now will our bones be dust because they are so weak? It makes me wonder.

Don’t let Winter set you back on your health journey. Keep working on creative ways to take care of you. You got this!

10/22/2025

Halloween inspired poses and fun. 9am at the Lexington DMV. Park in the back and come in the back door. Beginner friendly poses and everything you need, just come ready to move. $10

10/09/2025

Absolutely!

Stretching and mobility work is important at any age, but the older I get the more I prioritize these workouts. Your hips and pelvic floor are a team and if there is dysfunction in one area it is common that other muscles try to compensate resulting in worsening of symptoms or new issues all together. Stretching can easily be sprinkled into your everyday life you just have to be open to finding those opportunities. If you would like to learn more, please give reach out at 816-601-6881.

09/30/2025

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09/21/2025

You would die if you didn’t get sleep. It is necessary for the body to recover and there are several things the body does while you are sleeping that creates better health.

The trick is, getting there. Our brains are so desensitized, overstimulated, drugged and out of balance that it forgets how to turn off at night. Here are some ideas to help:

Morning:

Go outside as soon as the sun comes up and look in the direction of the sun, not at it, for 10-20 minutes. This triggers the cones and rods of the eyes and gets the cortisol flowing and will reset the circadian rhythm of your brain. If you can’t get outside, use a full spectrum light and sit in front of it for at least 10 –20 minutes.

Wait to drink coffee until after you’ve been outside, or an hour after waking.

Afternoon:

Exposure to afternoon sun, after 4pm, is good for the circadian rhythms too.

1-2 hours before bed:

No alcohol, food or devices. Reading or TV shows is OK. NO NEWS BEFORE BED!

Lower the lights in the house.

Go for a stroll just around the block or down the driveway. Not far, just enough to unwind. After dinner is best.

At bedtime:

Make sure bedroom temperature is close or at 68 degrees.

Charge devices in another room so they aren’t tempting.

Room should be dark. Blackout curtains might be a good idea. I just use aluminum foil to cover my windows. No bright alarm clocks or device lights.

Practice inhaling for 4 counts and exhaling for 8. Longer exhales than inhales helps the body to begin to relax.

If you wake at night:

DO NOT GET ON YOUR PHONE! The light will interrupt melatonin production, affect sleep and stimulate cortisol, the stress/waking hormone.

Practice breathing again.

Other things that help:

Exercise: Moving your body, lifting things and being active during the day. I’m sure you’ve noticed you sleep better after a day working in the yard or helping someone move.

Plenty of water during the day. Caffeine after 3pm can affect sleep and is a diuretic, so it will deplete the body of water and increase the need to p*e.

If you struggle with menopause and the symptoms that affect sleep, it would be a good idea to talk to a menopause specialist. You can find one on www.menopause.org.

Make sure you are sleeping on a good mattress. If it is old or contributing to discomfort during the night, it’s time to get rid of it. I just recently made this change and what a difference!

There are times when a good night’s sleep is just not going to happen, but if it is a regular occurrence, get help. Drugs are not the answer and can have consequences down the road. Always check the side effects of any drug you are using. You’d be surprised how many have chronic pain, muscle soreness and headache as possibilities.

If you want more info, I suggest Andrew Huberman’s Podcast. He is also on Youtube.

09/04/2025

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Good Morning!

Balance is an over used term in the health and fitness industries. What is it? How do you balance paying the bills, working when the boss requires overtime, taking care of sick kids, pleasing unpleasable people and still squeezing in time for you?

I'd like to think more of being centered. Regardless of what is swirling around you in the chaos tornado of your life, you can be the eye of the storm; calm, centered, able to do what is needed. Breath is one of the most powerful stress relieving ways of finding your center and you have it with you at all times.

Yoga helps us find our center. This week, we will be using breath and poses to find our center. I hope you'll join me.

Please help me spread the word and invite your friends to class.

See you on the mat!

Namaste,
SanDee
SanDee Winn Massage & Bodywork
Grunt & Groan Yoga
(816)653-0382
www.sandeewinn.com

08/17/2025

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New Chair yoga class starts on the 23rd. Theme for the month is "Harvest and Strength". Come and join the fun!

07/23/2025

Yes!

Have you ever attempted to walk a different way? Melissa Hogenboom explores the numerous benefits of walking backwards on your mind and body. Subscribe to BB...

07/17/2025

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07/17/2025