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On Unlearning​
​I’ve been a physical therapy junkie for most of my adult life. With ankle, knee, hip, and now neck injuries, I enjoy nerding out with the PTs on how the body develops functions to perform movements - sometimes “efficiently” and not always with our awareness or permission.

Our brains and our bodies often create shortcuts of thought and movement that do not serve long term sustainable health and fitness. These thoughts turn into behaviors. Mindset and muscles compensate. It all looks functional, while it may be causing damage or at the least creating suboptimal results.

Currently for my body, it’s my neck.
The muscles are constantly activated - maybe even guarding.

Was it the concussion, the car accident, skydiving, snowboarding, nursing babies, sleeping wrong…just living life?
However it happened, my neck and upper traps now take over for muscles that can’t or aren’t activating effectively. And they're tense for no specific reason.

The shortcut pattern in my mind is shame. The idea that I'm not good enough.
​The protective behaviors I’ve created to avoid feeling less than are intricate with deep roots.

Perfectionism, people pleasing, anticipating and prioritizing others’ needs and wants, and more - these behaviors all ensure others’ expectations (or my perception of them) are exceeded so I am protected from shame. Despite all the protective performing, the feeling persists.

Through physical therapy, life coaching, and my personal development efforts, the lesson that keeps recurring is simple in concept, but oh so frustrating to live out. Personal growth (as well as physical fitness) is a recurring cycle with no arrival, completion, or finish line.

Learn. Apply. Reflect. Unlearn. Repeat.

As I continue to apply and reflect, the unlearn step feels like a gut punch of failure.
But that’s a lie.
​Failure is in the refusal to unlearn what is no longer serving you.
It's like ignoring a puzzle piece that doesn't fit.

My neck muscles are having to unlearn constant activation.
They are no longer required to take on the burdens of other muscles.
This requires a new mind-muscle connection.

My brain patterns that push me to perform in an effort to avoid shame…those can be unlearned. Shame does not promote sustainable growth or mental health.
This requires noticing shame, finding the root, and choosing a behavior that serves my intention of authentic connection with myself.
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​Unlearning requires gentleness and patience.​
It requires awareness and consistency.
Practice will not yield perfect, but it will create change.

Sometimes it takes an injury or a recurring discomfort to realize something isn’t functioning well. Getting curious about discomfort before it becomes debilitating is ideal. And that’s not always how life presents opportunities. Why not start now?

Wherever you are reading this - take a moment, 2-3 deep breaths.
Notice where you are holding tension.
Wake up that mind-muscle connection, and exhale into that tightness.
Allow it to release.
The noticing is a key to unlearning what doesn't serve you.

Nourishment
​ The practice of learning and unlearning when it comes to seasons and schedules is ongoing. Our family is entering a busier activity season. We try to prioritize dinner together, so that means we work around practice and game schedules. Snacks are a must. Protein bites are a quick and easy way to get a balanced snack in between meals. This recipe yielded about 24 - which lasted less than 24 hours.

• 2 TBSP Nut or Seed Butter
• 1 TBSP chia seeds
• 8-10 Pitted Medjool Dates
• 1 1/2 C Oats
• 1 serving Protein Powder

I like to create an oat flour by pulsing the oats in my ninja until they are a course powder. Pour them into a bowl. Then I combine the dates and nut or seed butter in the ninja until the dates are well blended. You may need to add water if your nut or seed butter is thick. Then mix all ingredients together and form into small balls using a heaping TBSP each. Optional additions: cinnamon, honey, cocoa nibs
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Movement​
​I've been cleared for working out!​
​As one friend put it, "I don't think that means what you think it means.”
I’m trying to ease back into more demanding movement in collaboration with my Physical Therapist, and I cried happy tears doing pushups, feeling muscles I haven’t connected with in months! It’s exciting!
Physical therapy has given me activities to help my neck and back unlearn compensation patterns, connect my mind with muscles, and activate appropriate muscles more effectively.

This month, I'm digging back through my workout library to share this Full Body Strength workout from May 2024. In these exercises you'll work on balance and strength, while also building the mind to muscle relationship needed for long term vitatlity!
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​It's March, and spring is near.
What "weed" can you un-learn to bloom more fully?
Tomorrow is a new day to choose growth.
What curiosities and connections will you explore? ​
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​Cheers to unlearning together,​​