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Physical Activity has Psychological and Physical Benefits

Studies have shown that physical activity has many physical and psychological benefits. Staying physically active can increase happiness (Wang et al., 2012), improve health (Lee and Skerrett, 2001), and enhance quality of life (Penedo and Dahn, 2005).

Getting Started with a Problem Can Be Hard but Mindfulness Can Help

Dishman and Buckworth (1996) found that it is common for adults to quit an exercise program within the first 6 months of starting it, which decreases the chance for folks to fully receive the benefits of an exercise program. One factor that has been identified as helping people stick with an exercise program is satisfaction with physical activity.

In 2016 Tsafou et al. (2016) found that a mindfulness practice while you are exercising can increase

one’s sense of satisfaction with exercise, thereby helping one reinforce and sustain the habit of staying active. Other studies have found that mindfulness can also help bolster motivation to stay active and reported levels of enjoyment of exercise (Schneider et al., 2018).

Mindfulness not only helps with reinforcing habit, motivation, satisfaction and enjoyment of exercise, but can also help with dealing with the common challenges that come with physical activity: fatigue, discomfort, and overcoming obstacles (Schneider et al., 2018). This fact could be very helpful for those who have negative attitudes towards exercise or find exercise uncomfortable.

Mindfulness Meditation For Beginners

Use Deep Breathing to Gain Body Awareness

This 5 Minute Mindfulness Meditation is led by Tara Brach, a renowned meditation teacher and psychologist who is based out of Washington, DC.

Download a Meditation App

Insight Timer
Insight timer is a free app/website with an archive of guided meditations, longer talks teachings, sound healings, and other offerings.

Headspace
Headspace is a paid subscription app/service which provides guided meditation instruction. There is currently some free offerings on their website to deal with stress and overwhelm connected to COVID-19.

Get Connected with a Local Meditation Group

Insight LA
Insight LA is a meditation center based in Los Angeles, which is now offering classes and group guided meditations online via teleconference platforms.

Resources

Schneider, J., Malinowski, P., Watson, P. M., & Lattimore, P. (2018). The role of mindfulness in physical activity: a systematic review. Obesity Reviews. doi:10.1111/obr.12795

Tsafou, K.-E., De Ridder, D. T., van Ee, R., & Lacroix, J. P. (2016). Mindfulness and satisfaction in physical activity: A cross-sectional study in the Dutch population. Journal of Health Psychology, 21(9), 1817–1827. doi:10.1177/1359105314567207

Tsafou, K.-E., Lacroix, J. P., van Ee, R., Vinkers, C. D., & De Ridder, D. T. (2016). The relation of trait and state mindfulness with satisfaction and physical activity: A cross-sectional study in 305 Dutch participants. Journal of Health Psychology, 22(10), 1221–1232. doi:10.1177/1359105315624748

Wang F, Orpana HM, Morrison H, et al. (2012) Longterm association between leisure-time physical activity and changes in happiness: Analysis of the Prospective National Population Health Survey. American Journal of Epidemiology 176(12): 1095–1100

Lee IM and Skerrett PJ (2001) Physical activity and all-cause mortality: What is the dose-response relation? Medicine and Science in Sports and Exercise 33(6): S459–S471 (discussion S493–S494). Available at: https://www.ncbi. nlm.nih.gov/pubmed/11427772

Penedo FJ and Dahn JR (2005) Exercise and wellbeing: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry 18(2): 189–193

Dishman RK and Buckworth J (1996) Increasing physical activity: A quantitative synthesis. Medicine

What Our Patients Have to Say

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Testimonial by M.M.

My husband and I were married for 5 years and unable to have intercourse, but I never knew why. After numerous awful experiences at doctor’s offices (where many doctors told me I “just needed to relax”), a surgery that didn’t fix the problem, and a year of owning dilators that didn’t get me anywhere, someone finally referred me to Heather for Physical Therapy. I finally had answers and information from someone who knew exactly what I was dealing with!

Read more: Testimonial by M.M.

Testimonial by A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by T.H.

I started seeing Heather in October 2014. For more than two years, I had been suffering from painful urinary tract infection type symptoms after my bartholins gland surgery which included constant burning and urinary frequency sensation that led to more and more painful intercourse. I had made multiple visits to internist, obgyn and urologist's offices, went through a range of treatment with UTI and bladder frequency medication that included antibiotics, vesicare, estrogen cream, but nothing worked.

Read more: Testimonial by T.H.

Testimonial by S.H., age 24

I just wanted to thank you for everything you've done for me for the past 19 months. I literally could not have reached my goals without you and your practice. You gave me the courage to keep moving forth with my treatment no matter how afraid and anxious I was. You were always there to answer questions and made this whole process so much easier than I expected it to be.

It's because of you that my marriage is on the right track, that I can get pregnant and that this part of my life is finally over. I really feel that Fusion Wellness is a team of people you can call family and are there to root for you and cheer you on until you reach your goals. There is nothing better than knowing I accomplished this with you guys by my side and as calmly and patiently as I needed. Thank you from the bottom of my heart for always being there and helping me reach my goals.

S.H., age 24

Testimonial by A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by J.B.

My husband and I were having problems with painful intercourse. My therapist recommended that I go and get a pelvic floor evaluation from a physical therapist. Having never been treated by a physical therapist, I wondered how this really was going to help me. My husband who is a physician was very supportive and agreed that a PT evaluation would be a great idea. So i made the appointment and was blown away by what I learned. I had no idea that pelvic floor muscles could get tight and have trigger points just like any other muscle in the body. I'm a massage therapist and very familiar with tight muscles, and this new thought really amazed me. Heather's program to help relax and strengthen these muscles made such a difference. I can say that I am 100% pain free during intercourse now. Yippee! Going to the PT appointments and doing the at-home exercises was definitely a discipline, but it's 100% worth it! The rewards are amazing.

-- J.B.

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