January 24, 2025 • 59 mins
In this episode, Kat sits down with Kim Wolff, Optum Massage and Movement co-owner, to discuss the importance of self-care, self-compassion, and overall wellness. Kim is a licensed massage therapist and certified yoga teacher, passionate about helping people find relief from stress and pain
Get in contact with Kim:
Website: optimalmassage.com
Facebook: facebook.com/optimalwc
IG: @optimalmassageandmovement
LinkedIn: https://www.linkedin.com/in/optimal-massage-and-movement-inc-a7240913/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:00):
Welcome to miles from review, the podcast powered by
catfit strength, where busywomen like you find practical
solutions to fuel your fitnessjourney with authenticity and
resilience.
I'm Kat your host, a mom of twoactive boys, a business owner
and an ultra marathon runner anda strength trainer in her
forties with nearly two decadesof experience.
(00:21):
I'm here to help you cut throughthe noise of fads, hacks, and
quick fixes.
This is a space where wecelebrate womanhood and
motherhood.
All while building strength andresilience and reconnecting with
you from a place of selfcompassion and worthiness.
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
(00:42):
moment for yourself.
I'm right here in the trencheswith you.
Let's dive in.
Today we have Kim Wolfe, who isthe co owner of Optum Massage
and Movement in Westchester, PA.
She is dedicated to fosteringwellness and self care.
Kim is also a licensed massagetherapist and a certified yoga
(01:04):
teacher committed to helpingclients find relief from stress
and pain and create balance intheir daily lives.
With a passion for guidingothers on their journey to
physical and mental wellbeing,Kim integrates therapeutic
massage techniques with mindfulyoga practices tailored to each
individual.
Her goal is to create a healingspace where self care and self
(01:24):
compassion become a priority andclients learn the tools that
they can take with them andcreate an at home wellness
program.
Kim is currently taking a breakfrom practicing massage therapy
to lead her to lead herbusiness, to teach and be a mom,
but you can enjoy her hands onassists during Savasana.
(01:44):
Hopefully I said that correctlyat the end of her yoga classes
and, or schedule Savannah orschedule a private yoga plus
massage session with her whereyou enjoy massage during
restorative and yin yoga.
Welcome.
So welcome to the show.
I'm so happy to have you here.
Kim (02:03):
Thank you so much, Kat.
I'm excited to be here today.
Kat (02:07):
So, I mean, I know you offline, off of here, but tell
everyone how you got to whereyou are your passion into your
business and just kind of howyou, like I said, how you
arrived to today.
Kim (02:21):
So as a kid, I loved volunteering.
I worked at soup kitchens and ona suicide hotline and in hospice
and things like that while I wasin college.
I actually have a bachelor's insocial work which is a really
holistic career.
And I lasted about two minutesat that because it was really
stressful.
And my plan was to go tograduate school.
(02:42):
I really wanted to do therapywith kids and I decided to go to
halfway through.
I decided to go to massageschool instead as a way to help
pay for that.
And took a little detour, didmassage school.
And I met my husband who ownedOptimal.
Before I met him and I just Ifell in love with massage
therapy.
(03:02):
I moved to Westchester and I'mfrom New Jersey.
I moved to Westchester and Ijust always loved helping people
and this became, a lessstressful way to help people.
There's an immediategratification that's involved
with with giving massage.
You know, people come in,they're in pain, they're
stressed out, and they leave andthey, they, you can just see
(03:24):
the, it's a palpable difference.
You can see they're justhappier.
And the stress has been liftedeven temporarily, and I, I just
love doing that.
So I am taking a little breakfrom it right now because we
added a movement studio to ourspace.
I'm a yoga teacher as well, andwe have other kinds of movement
things.
But I, I just really lovehelping people.
(03:46):
I love people, helping peopleimprove their health and well
being.
You know, we live in prettystressful times, and so I just
love Giving people tools thatthey can that they can use in
their regular lives because, youknow, let's face it, not
everybody can or has the timeor, you know monetary means to
get a massage all the time.
But there are always things thatwe can do on our own to help
(04:09):
make that happen.
Kat (04:10):
Yeah, I love that.
And I love the one thing thatyou have in your bio is like
self care and self compassion tobe a priority because I think
those two both are intertwined.
And Massage is one of thosewhere, I mean, I, I love getting
massages, but it's, you neverthink about scheduling that time
for yourself.
It's, you know, deemed as thatluxury piece.
(04:33):
But, you know, I'd love to hearyour thoughts on like, it is,
dare I say, quintessential foryour overall health?
Just how it can be incorporatedin.
And like you said, and how itcan mitigate stress.
Kim (04:48):
So I, I don't think of massage as a luxury.
I know for some people it is.
I think it, it is an absoluteprivilege to be able to.
You know, have the means toengage in regular massage.
Some people come on theirbirthdays and anniversaries.
It's a special occasion thing.
You know, some people for somepeople, it's really health care.
(05:09):
And oftentimes that's what it isfor our clients.
They are they're coming to usbecause they have pain.
They have stress, whether it'smental or physical.
Oftentimes people's jobs arewhat create the stress on their
bodies.
Repentance.
Motion, you know, when we sit ata desk all day I went from doing
massage to doing our marketingfull time.
(05:30):
And I got to tell you, I, I missworking with my clients and
working behind a computer is notany easier.
In fact, it's harder in someways because I'm not moving as
much.
So I have to be intentionalabout my movement.
Yeah.
And so, you know, the,
Kat (05:50):
sorry, go ahead.
I was just saying, I don't thinkpeople realize how sitting is
actually, how intense sittingcan be on the body, how it, is
even though you're sitting andyou're seemingly relaxed, it is,
it does have an impact on yourjoints and overall body.
Kim (06:08):
Yeah.
And especially as we age as a,you know, now middle aged or
whatever woman I greatly see andfeel the impact of that much
more so than when I was in mytwenties, you know, it's as we
get older that whole phrase, youknow, if you don't move it, you
lose it.
And I'm sure you've probablysaid that in your own.
practice.
We have to move.
(06:29):
And it's there's a saying thatcame out a few years ago, when
smoking became much less when werealized the dangers of smoking
and how the impact it had on ourhealth.
And when, you know, bars andrestaurants and public places
were no longer, you know, youwere no longer allowed to smoke
smoking or sitting became thenew smoking.
So when you sit for eight hoursa day, even if you work out for
(06:50):
60 minutes a day, that 8 hourscounteracts that 1 hour.
So we have to find time formovement throughout our day.
Otherwise, it really can impactour cardiovascular health as
well as our muscular and jointhealth.
Kat (07:07):
Yeah, oh, 100%.
I'm big on putting in withclients so it's schedule those
walk breaks schedule thedifferent things and by walk
breaks It doesn't mean go outfor 30 minutes.
So that's great, too but it's aone to two minute or even if you
don't have a Space to walk justgetting up at your desk and
focusing on that breath is goingto help reduce that stress
(07:29):
Increase that circulation I'dlove to hear like, you know, one
thing that I know I love massagewith is helping clear out like
Per se.
And this may not be the preciseterms, but it's like some of
that inflammation and reallyworking out, not just making the
muscles feel better.
I'd love to hear your thoughtsaround that with with massage.
Kim (07:49):
Well, it's recovery.
Massage can help with, so let'stake someone who's an athlete or
a runner in particular.
That's a great example.
So massage can help pre race andpost race.
Pre race, it helps to loosenthings up that might have gotten
tight prevents, you know, musclepulls, things like that.
And then post race helps themuscles to recover, gets rid of
lactic acid and, you know helpsto deal with some of the the
(08:14):
tension and repetitive motionfrom, you know, post race.
For someone who Who sits at adesk all day, everything gets
really, really tight or someonewho, you know, drives.
It doesn't even just have to beabout a desk or driving, you
know, anything that'srepetitive.
Massage can help to decreaseinflammation.
So massage is actually passiveexercise, especially for someone
(08:37):
who doesn't exercise on aregular basis.
It can be helpful to help getrid of some of the junk that's
in the system.
And to help Massage helps toimprove circulation to the
muscles manually.
So we use our hands andsometimes tools.
We do cupping muscle scrapinggua sha as muscle scraping
active stretching or clientassisted stretching, Thai
(08:59):
massage, things of that naturecan really help to improve the
health of the muscles andjoints.
We do at Optimal we.
My husband and one of our othertherapists are orthopedic
massage therapists.
So they help specifically withhelping heal the joints.
It's a, you know, chiropracticis like a grade four force.
Orthopedic massage doesn't useany force.
(09:20):
It's more of a pin and stretchto help the muscles around the
joints to heal, thereby helpingthe joint because it's all
connected.
We have to, we have to payattention, not just to the
muscles, but everything that'sconnected to as well.
Kat (09:34):
I love that.
I love that.
Everything is connected.
I know I'm constantly tellingthat with my clients, you know,
helping them when they're goingthrough lifts we may be focused
on these muscles, but,, I'mgoing to take that lift because
it is a complex movement there.
It's like we are working core,but yes, we're focused on like
glutes and hamstrings but it's,everything has to be moving in a
(09:56):
certain order so that thatalignment is there.
And then the breath work thatgoes into it so that we're not
putting pressure in vulnerableareas to make a potentially
negative impact may not be felttoday, but you do that
repetition numerous times.
You could.
you know, injure the body, so tospeak.
I'd love to hear.
(10:16):
So obviously this is going to bea bit of an ambiguous question,
so to speak, but if someonecomes in, but they can't see you
regularly do you offer, I hateto say tips, but like
guidelines, like, Hey, you'vecome in.
We can tell I'm going to usesomeone who sits in the office
all day and then runs aroundwith young kids in the evening
(10:38):
like tips on how that they canimplement their own self massage
self care routine at home.
Kim (10:48):
So I've been, I've been a practicing massage therapist for
going on 20 years and I alwayssay, you know, it's great that
you come in for a monthlymassage or however often you can
come in, but it's the thingsthat you do in between your
sessions that help to extend thelife of that session, extend the
benefits of your massage.
But even if you're not able todo that, there are definitely
things that you can do at home.
(11:10):
And my motto is progress, notperfection.
If you have five minutes, takingsome time to sit and breathe.
For someone who's dealing with alot of stress.
If you can add movement, I thinkthat's great.
If you have to alternate thosethings because time is really
tight or you have a lot ofdemands on your life, you know,
(11:30):
either kids, a job where I'mseeing now a lot of people are
the sandwich generation.
They're taking care of smallchildren, and they're taking
care of aging parents, and it'sreally tough to find time for
self care.
But as a caregiver, you have totake care of yourself because if
you're not around, who's goingto take care of all the things
and all the people, right?
So finding Finding five minutesto do, you know, a couple of
(11:53):
stretches you know, findingareas that are tight and I can
offer specific examples if youlike so if somebody has, you
know, a tight neck and shouldersdoing some, you know, dynamic
movements.
So can I get up and demonstrate?
Kat (12:07):
Sure.
Absolutely.
Kim (12:10):
So, you know, Just doing something like reaching up above
your head, you know, and thendoing some spinal twisting, just
getting that blood flowing,doing some sort of movement, you
know, shoulder circles back andforward, giving yourself a nice
big hug.
(12:30):
stretching out your neck,reaching down, touching your
toes so that we're getting closeto your toes.
So you can stretch out yourhamstrings, which affects the
low back when you have tighthamstrings, tight glutes.
Sometimes we have low back painbecause of that.
So finding, you know, just fiveminutes here and there
throughout the day.
And I always say we don't findthe time we make the time we
(12:51):
have to create the balance.
It doesn't just magicallyhappen.
So, you know, maybe thatinvolves asking someone for
help, and as women, we're notreally that great at doing that
because we feel like we have todo it all ourselves, or we do it
the best.
So, you know, asking for helpfrom someone else, and, you
(13:12):
know, they don't necessarily doit the way that, you know, you
would like it to be done.
You know what?
That doesn't matter.
It's getting done.
And that's what matters.
Matters and you don't have to doit so you can take time for
yourself, letting go of the ideaof what it should look like and
just creating something startingsomewhere, whether it's five
minutes or even one minute andtaking three deep breaths.
(13:34):
It's amazing what taking threedeep breaths will do for your
psyche and for your for yourattitude.
Kat (13:41):
Yeah, I 100 percent agree.
I love what you said there.
It's not about finding the time.
It's about making the time.
Because You're never gonna findthe time if you're looking for
time because whether or not youhave something scheduled on the
calendar, you're going to fillit with something.
And that's where I stress withmy clients is schedule yourself
(14:02):
in to your calendar, you know,and it makes a world of
difference.
And knowing that you have thattime set up for yourself, and it
doesn't have to be an hour long,you know, and I And I love that
you said there, and I see thisall the time, it's progress over
perfection.
It's looking at, you know, oneminute, two minute and building
(14:26):
on there because that isconsistency.
And too often I feel we'repreached this like intensity and
that is what we get.
Focused on as consistency whereit's about the number of times
you show up, not always aboutthe duration.
It's getting those reps in andyou're going to find that you're
(14:46):
going to have a greater capacityto carve out that time and ask
for help because it is scary.
That is really scary to ask forhelp, especially when you're
like, Oh, what if I have to goback and do it again?
Kim (14:59):
I have been saying for a really long time, even before I
became a yoga teacher.
So when I went to massage schoolback in 2004, I also started
doing yoga.
At the same time, I, I had founda yoga studio close to my house
and started practicing.
And that's kind of what I did.
You know, the beginning of myyoga journey.
And when I started practicingmassage, you know, I would say
(15:19):
to clients, are you, you know,do you have a stretching
routine?
Are you going to yoga?
And they're like, I can't get toa 60 minute yoga class.
Nobody said you have to get to a60 minute yoga class.
There are, and especially nowwith YouTube, there are a
million videos.
And if you just type in, youknow, 10 minute yoga for neck
and shoulders, you'll find it.
And that 10 minutes will be thebest 10 minutes of your day
(15:41):
because you took that time foryourself, and it makes you a
better person.
It makes you, you know, I alwayssay a happy mom is a happy baby
or child, you know, a happyfamily because when mom is
usually the center, and when momis happy, it's a, it's a ripple
effect.
So how you are impacts theripple effect.
And if you can, you know, findthat time for yourself, make
(16:05):
that time for yourself you're,you're impacting everyone around
you and they're going to bebetter for it.
And you're going to be betterfor it.
Kat (16:14):
Oh, yeah.
A hundred percent.
Kim (16:15):
A hundred percent.
Nope.
They're the only ones that cantake care of ourselves.
You know, it's really, it's ourresponsibility.
It's our, it's our, it'snecessity that we take care of
ourselves as a, as a caregiver.
And even as someone who's not acaregiver, like you get one body
and if you don't take care ofit, you know, where are you
going to live?
Kat (16:35):
Yeah, exactly.
Exactly.
And I love that you brought uplike the, you know, YouTube
resources, because that is It'sawesome.
I mean, I know I do yoga throughthere because I'm sure I could
probably find the time to get toa class, but not regularly.
And for me, it's taking awaythat barrier.
Like this is always at myfingertips.
I know I can go in and do thisand I'm going to be more apt to
(16:58):
do that then, you know,especially if I'm feeling, cause
I do yoga, yoga on Sunday andThursday, that it's like,
Thursday's busy during the weekand Sunday, sometimes I just
want to be at home.
Like, I don't want to go out.
So like Sunday I did yoga.
My dogs actually joined me,tried to kick me off my mat and
I was like, get away.
But it's like, it's.
(17:19):
Less there's less barriers forme to stand in the way to not go
because I don't think I wouldalways go if it was out of my
house and there are some reallylike your yoga studio.
That's really great.
You have a beautiful space thatis warm and inviting.
I will say if anyone wants tocheck it out.
It is very lovely space that,you know, that can be sometimes
just taking away those barriersto get there is something at
(17:42):
your fingertips.
Kim (17:44):
As a yoga teacher, that's what I often do.
You know, I don't, I don'toften, I try to make the time.
I definitely try to practicewhat I preach.
I went to a yoga classyesterday.
And it was great, but sometimes,you know, 10 minutes in the
morning is what I need to get myday started, to work out the
kinks from the week before orwhatever.
(18:05):
And, you know, to, To createthat sense of balance and peace
so that I can go through my workday and, you know, maybe I do
something at night, too, or, youknow, I schedule the other thing
that you mentioned wasscheduling time for yourself.
And I do think that that is areally great practice.
And if you have the resourcesand the time to, like, look at
(18:27):
your schedule, and I prefer notto wait till the weekend.
I try to look at my schedule onFriday for the coming week.
Because by the time Sundaycomes, I'm like, Pulling my hair
out, trying to figure out howall the things are going to
happen.
I need to start on Friday, youknow, do my meal planning and
whatever, and like figure outwhen I'm going to the gym or,
you know, when I'm going to doyoga, when I can look at the
(18:47):
weather, when can I go for awalk?
Cause that's really, you know,being outside to me is really
important as well.
I spend way too much time infront of a computer and, and
inside.
So Finding, you know, 15, 30minutes or whenever, however
often I can however much time Ican to be outside is really
important for both physical andmental health.
Kat (19:08):
Yeah.
I love that.
I love that you planned it outon Friday.
Cause that's my day too.
I plan out like the whole nextweek on Friday.
Cause like you said, so manythings happen in the weekend and
you know, I find it easier toplug all the other things that
arise over the weekend andSunday I'm like, all right, it's
time to get focused for theweek.
And the other thing I would say,and I would encourage anybody
out there is, and I can speakfrom experience, is you know,
(19:31):
your kids are going to modelwhat you show them.
And it was hard for me to doworkouts or yoga around my kids
because you get theinterruptions.
And this is kind of thatinternal perfection versus just
progress struggle that we havewhere and I was just thinking
(19:51):
this weekend when I was doingyoga and I had the dogs
interrupting me, my younger sonjoined me.
He's like, ah.
I can use some yoga and he justjumped right in.
And, you know, it wasn't thatlike, come do yoga with me.
And oftentimes I see my kidswill just join me in the gym
where they'll join my husbandand I in different things
because it's part of theenvironment versus, you know, a
(20:16):
must do for them.
It's just, they see.
mom and dad taking care ofthemselves.
And it's not the stigma of, Ihave to fix myself or it's a
chore.
It's a, okay, I need to move mybody because in, and this goes
into that self compassion ofthis is my only space to live.
(20:37):
And this helps me function as awhole.
And the brilliant side effectsof it are, muscle growth, all
the other fun health things thatdo come along with it.
Kim (20:48):
I don't know how how your parents modeled health, but mine
were not the best.
And so I grew up thinking thattaking care of myself was
selfish, you know, and I, I, Idon't like that word.
Because taking care of yourselfis a necessity.
It is self preservation.
And The opposite of taking careof yourself, to me, is illness
(21:11):
and disease, and You know, myplan is to be here for a long
time to be here for my kids andhopefully grandkids and but to
be healthy in the process and,you know, as, as pain free as
possible.
So, you know, to me, the onlyway to achieve that is to
practice it on a regular basis.
And I want my kids to see that Iwant them to grow up thinking
(21:34):
that, you know, I mean, I'm amom, I'm a business owner.
And, you know, I want mydaughter to know that she can do
all of those things.
She can, you know, she can stayhome if she wants, or she can
work and have a, you know,successful, fulfilling career
that, you know, feeds a purposefor her.
And she can take care ofherself, too.
Like, she doesn't have tochoose.
(21:56):
And for my son to be raisedwith, you know, You know, the
same idea.
My husband, you know, works outregularly.
We have a gym in our basementand my son works out with him.
So he's being raised with thisidea.
And particularly nowadays theconnection between physical and
mental health is so key.
I'm I see it with both my kidsand with their friends, you
(22:16):
know, they are just happier andthey they're happier people.
When they move their body on aregular basis, they're, you
know, they get better sleep,they eat better just in general,
they're healthier when they movetheir bodies more regularly.
Kat (22:32):
Yeah.
Oh, 100%.
I, I see that with my kids and Ilove it when they are they self
monitor themselves with anydevices and are like, all right,
I need to move my body.
I need to go get up.
I need to refresh or, or theyask like, Hey, you know, you
know.
Both of us being in southeasternPennsylvania, we are blessed
with gorgeous outdoor spacesthat are very accessible and
(22:54):
it's like, they're like, Mom,can we go on a hike?
Mom, can we go?
And it's like, absolutelybecause it is get outside.
There is such a strongconnection with the positive
mental health aspects of gettingout.
into a natural environment ifpossible.
And I do understand it's notaccessible for everybody to get
into an outdoor space wherethere's more trees and open
(23:16):
fields.
But getting out, you know, andclosest thing to Philadelphia,
which I love.
It's a very gorgeous spaces.
The Wissahickon Park down inPhiladelphia is a really good
green space.
And then further out, we areblessed with Lots of preserved
land.
But yeah, getting out andwalking and it doesn't have to
be like a super formal, likewe're going for an X amount of
(23:37):
time.
Sometimes just being out andenjoying and soaking in the
sounds and the sights around youand feeling the sun on your face
is going to really get that.
restorative health back to you.
That is missing.
I'm going to say in that nine tofive hustle of that Monday
through Friday work week.
And it's, it's just kind of fun.
It's like, just get out, kindof, so to speak, let your hair
(23:59):
down and just enjoy the sightsand sounds around you.
Kim (24:02):
Definitely, I did a a presentation for Unite for Her
earlier this year, and there wasa, a guy there who was a therap,
a talk therapist, but he didsomething called Ecotherapy
where he would walk outside withhis clients in nature.
And it was a whole, you know, itwas a whole thing.
And I was like, yes, this is, weneed more of this.
(24:23):
But even just, you know, as afamily getting outside and being
together in nature or, you know,I like going outside by myself.
I'm putting ear pods in andlistening to something and just
being in the fresh air, havingthe sun on my face.
Any and all of those things arewonderful options for self care.
Kat (24:41):
Yeah, I love that.
I love that.
Now, going back to a little bitof massage do you recommend any
other like In home tools likemassage guns.
I know they, I think they'restill pretty popular.
I know you mentioned likescraping those things.
Do you recommend them or see apurpose for them?
Kim (24:59):
You know, we have a massage gun and I, I don't really use
that.
I think my husband has, I havethis guy over here.
So this is a theracane, and itlooks like a tortured face, but
you can see it has these littlelike knobs on the end but it's
great, I don't know, so it'sreally great for getting into
like tight trap muscles, intothe rotator cuffs into the
(25:21):
occiput, the bottom of the baseof the, the neck here You know,
you can use it in the low back.
It's not a replacement for amassage, but it definitely
helps, you know, if you've gotsomething tight that is
preventing you from moving.
I, I learned how to give abetter massage by working on
myself to learn how to liketarget the muscle.
(25:41):
You know, couples massage is athing.
Teaching couples how to massageeach other is a really lovely
way to create a different kindof intimacy and also you know,
to help in between sessions.
So that's a service that I planon offering at some point in the
future.
Now that we have the space forit.
So this is 1 idea.
We also at the office, we selllacrosse balls.
(26:03):
Lacrosse balls are a great wayto target muscles.
I like them better than a foamroller.
Foam roller is great, too.
But I like lacrosse ball becauseit's a little bit more it's
smaller and you can fit it inplaces where a myofascial roller
won't necessarily isn't easy totarget.
I also like this guy.
So this is great to put.
to lay on and you can start atthe base of the skull and then
(26:27):
work your way down to the sacrumjust using small side to side or
up and down movements.
Kat (26:34):
Yeah, I love those.
I have I don't have something asformal as yours, but I have
these, it's like a similar to alacrosse ball, but there's a
mesh bag that comes in and itholds them and I can do that.
through the neck rolling down.
I have all sorts of the tennisball, the lacrosse ball.
The other thing that I have, Ilove the massage roller, sorry,
excuse me, the foam roller.
But to your point, sometimes Ijust feel like it doesn't get In
(26:58):
all the way to the muscles.
Like it does good, broad, nicerolling.
And sometimes if I might be alittle sore, I like to start
there.
It's just kind of light move inbefore I go to areas that might
need a little bit moreattention.
But have you ever heard it?
It's all the way in the gym, soI won't grab it, but like the
stick has a little like rollingnovel.
(27:19):
It's like shorter and you cankind of.
Kim (27:20):
I have one in my other room, too.
Think those are great.
For the legs that can be really,you know, I mean, there's foam
rollers that have that are moretextured that are a little bit
more intense.
The stick that has the, thedifferent little knobbies on it,
you know, that can be used aswell.
Like, on the, I think it'sgreater than.
Quads.
(27:41):
And like around the IT band.
It's great.
It's a little harder to use onthe back, but, but I think for
the legs, that's great.
I also love I don't have oneclose by, but I have a little
ball that has little nubs on it.
That's great for the feet.
So if anybody has foot issues,plantar fasciitis.
Or just, you know, they're ontheir feet all the time.
(28:01):
You, rolling out their feet is agreat way to to help relieve
some of those tight muscles.
And, and plantar fasciitisactually comes from having tight
calves.
So, you know, working on thecalves can help with plantar
fasciitis.
So focusing on that lower leg,using a golf ball or a little
nubby ball Gaia I don't rememberthe exact name of it, but that's
(28:25):
what I, I've, I've dealt withplantar fasciitis a few times
over the years and it's not funbut having that self care at
home is, you know, I've done,I've done acupuncture, I've done
massage, and those definitelyhelp, but having a regular at
home self care program isusually what alleviates the
plantar fasciitis for me.
Kat (28:43):
Yeah.
Oh yeah.
And that's, I'm glad you pointedout like plantar fasciitis, even
though the pain is, I'm gonnasay localized in the bottom of
the foot, it comes from thatcalf and it's, your calves get
so tight when sitting, whenwearing heels, when, you know,
there's a lot of differentthings that can cause immobility
in those calves, which createthat additional tightness.
And so we need to get in thereand loosen that up.
(29:04):
I always, When I get calfmassages, it's like when they
get in, I'm like, yes, I'm like,get those calves.
And even if you wear there'strying to think of a brand like
vibrant barefoot or, you know,those are great and they're
going to help get more movementin the lower part of the muscle,
the leg, but they're, Not theend all be all.
(29:25):
He still need that likeadditional work to help properly
warm up, to stretch, to, youknow, have that all around care
for the body.
Kim (29:35):
Yeah, I think, you know the thing that often happens is we
adapt to our pain.
We adapt to how our bodies feeland it just becomes, you know,
that new normal.
And then we go to work.
Yoga class or we get a massage,and it's like, Oh, this is what
it's supposed to feel like.
(29:56):
Yes.
So do having that self care, youknow, practice can go a long way
to making you feel better.
But there's also, you know,something that we haven't
touched on is this idea ofstress.
So, you know, stress isn't goinganywhere.
People will say, Oh, weshouldn't have so much stress.
You know, it, it stress isn'tgoing anywhere.
(30:17):
It's how we deal with it thatmakes the most difference.
And I have found that since Istarted teaching yoga, like
there's that expression, youknow, go with the flow.
I definitely am much morepatient.
I don't let things bother me thesame way that I used to.
And it's because I can you know,find that calm in the chaos.
The chaos is always going to bethere.
(30:38):
But it's what we do, With it,how we react or don't react
makes the biggest difference.
So, you know, instead ofreacting, if you can find that
time to just, I don't know if itsounds hokey or Like, not
realistic, but it's, it's apractice, you know, we call it a
practice for a reason because ittakes time to create that habit
(31:00):
and whether it's a minute orfive minutes or, you know,
however much time you can giveto it and it changes like as a
mom, you know, my self carepractice looks very different
now than it did when my kidswere babies.
I remember, you know, Trying toget into a routine with going to
the gym and then bam, somebodywould get sick, you know, or I
(31:20):
would get hurt or somethingwould happen.
I'd have to, you know, myhusband would need me to do
something or the office wouldneed me.
I'd have to fill in for somebodythere, whatever the reason.
And it's like, okay, you know,and I would let it, I would let
it get in the way of, you know,every day is a new opportunity
to, to do it.
Better to and to continue topractice.
(31:40):
Cause you're worth it.
Kat (31:42):
Oh yeah.
A hundred percent.
A hundred percent.
And, and kids don't stay littleforever.
I think that's the toughest timebecause they just need so much
from you.
And I always say, if you can getthrough those early years and
start to lay that foundation andprioritizing yourself.
And this is where I love when Iwork with clients with younger
kids is like, it won't always beeasy.
(32:02):
As far as finding the time, butwhere simple comes is you will
be better at prioritizingyourself.
And I think hands down, that ismassive.
It's, I mean, I struggle toprioritize myself when my kids
were little.
I mean, when you were sayinglike, yeah, something would
(32:24):
happen.
I'm like, Oh gosh, the number oftimes something would happen.
And the years I spent Not beingcompassionate towards myself and
meeting myself where I was atand understanding that I was
showing up at full capacity anddoing everything possible versus
kind of holding myself to thisunobtainable idea.
It was like, as soon as I kindof got that and clicked, it was
(32:47):
like, Okay, I saw much betterprogress with my own workouts,
with my own, just being able toshow up better because I wasn't
working against myself andholding myself to this
unrealistic notion.
And really it's stripping awayand focusing on the progress
versus that perfection of like,just, it shouldn't be this way.
(33:08):
I should be really this way.
And it's like, you could shouldyourself forever.
And that's not how it's going tohelp.
So.
Kim (33:15):
Don't show it all over yourself.
Exactly.
Kat (33:18):
Exactly.
Kim (33:19):
I think when my kids were younger.
When, when my kids were younger,I had this all or nothing
mentality.
You know, if I can't do a 60minute class that I'm not going
at all, or if I can't doexactly, you know, the picture
in my mind, then I'm not goingto do it.
And that shifted over time.
And, you know, as my kids gotolder and I got busier I shifted
(33:39):
from doing 60 minute workouts to30 minute workouts more, more
frequently.
And that became, you know, abetter fit for me.
You know, now I do lessintensity.
I do, you know, I weightlift Ido yoga and I walk and I'm less
focused on cardio at the stagethat I'm in.
Like, walking is my cardio.
Yoga, a more intense yogapractice, that's my cardio
(34:00):
because that's where I, that'swhere I'm at in life.
When I was younger, it was allabout running and, you know,
pushing myself as hard as Ipossibly could.
You know, you have to find, Ithink that's the other thing is
like finding the thing that youknow you're going to do, because
if you, if you say, Oh, I shoulddo, you know, X, Y, and Z, but
you don't enjoy it, you're notgoing to do it.
(34:22):
So finding the thing that, youknow, Finding the thing that
sparks joy, finding the thingthat and for me, it's about
having a community, it's abouthaving some accountability, I'm
not somebody that can reallywork out at home, I mean, I can,
but I'm not as motivated to dothat, so it's easier for me to
go someplace and be with otherpeople, even if I never talk to
(34:44):
them, it's just the energy thatcomes from being around other
people and having to sign up fora class and, you know, paying
for it, there's value to that.
Kat (34:52):
Yeah.
Yeah.
Kim (34:53):
To me, that's, that's how I hold myself accountable.
Kat (34:56):
Yeah.
And I love that.
And I, I would say just to givethe other side, I'm kind of the
opposite and it doesn't mean Idon't like working out with
people, it's just for me.
And then I loved, like I was onan athletic team in college and
it was like, they are some of myfavorites.
Best friends and all of that.
And like, you know, I will, youknow, run with other people, but
(35:16):
it's like, for me, sometimes I'mlike, I just want to put my head
down.
I don't want to deal with anyonein any, anything.
It's like, I want to get aworkout in and it is, you know,
and I think there's nothingwrong with either.
There's no right way.
It's.
What gets you to show up?
And I think that is the biggestthing.
I, I get questions a lot, well,should I be doing this?
(35:39):
Or what's the best way?
And it's like you said, you haveto uncover that for you, no one
can tell you.
'cause I do see a lot of.
People are like, Oh, I did thisfor years and I just suffered
through it.
I was like, why, if you hatedthe way, like that type of
workout, why did you keepsuffering through it?
There is a better way.
(35:59):
And there's so many differentways to move your body.
So many different ways to buildstrength and maintain strength
and find that inner peace andmore enriching way of living
because.
Like, as you said earlier, likeyou are worth it, you are worth
the time, and this is the onlybody we have in place to live
(36:21):
on, on the, while we're on thespace of the earth.
Kim (36:24):
Something that you said sparked something in me.
So, you know, movement isdefinitely important, but taking
time to rest is also reallyimportant.
And Thanks.
You know, doing doing nothingand being okay with it I think
is undervalued and underrated.
(36:45):
And it looks different foreverybody for, you know, for me,
I think it's really important tofind, you know, whether it's at
home or in a group setting, finda place where you can reset your
nervous system.
So you know, doing.
You know, we have sound healingat our studio.
Sound healing is an amazing, youknow modality where you're
(37:06):
literally just laying or sittingin a comfortable position as the
practitioners playing soundbowls, there's something so
healing and that it'sscientifically, you know I won't
say proven, but there'sscientific evidence to connect
healing with sound.
I mean, music in general is, Ithink, very healing and on
(37:27):
different levels.
You know, finding, finding spaceand time to meditate and
meditation isn't just clearingyour mind.
It's, you know, acknowledgingyour thoughts, sending them on
their way.
It's finding time to sit and Youknow, for me, it's not silence
for me.
It's using a guided meditationapp.
I love insight timer.
(37:48):
Because there's like so manydifferent ways to to listen to
meditation, whether it's a soundhealing or a yoga nidra, which
is yogic sleep.
So you're, you know, basicallylaying in Shavasana final
resting pose while someone is,guiding you through a
meditation.
It's extremely restorative.
So finding, finding pockets oftime, whether it's once a month
(38:11):
or once a week, or, you know,whatever your time allows, if
it's 15 minutes at home, Isometimes will take a nap in the
middle of the day and I I willput on a meditation and lay on
my floor with a bolster under myknees and, you know, take 15
minutes to just rest.
And then the rest of my day goesso much better because I'm not
dragging.
You know, myself around, I can'thave coffee in the afternoon.
(38:33):
It doesn't agree with me.
And caffeine as we get older isnot the best anyway.
But finding that time to, youknow, close my eyes for a few
minutes is so restorative.
Kat (38:45):
Yeah.
Oh, I a hundred percent agree.
And I'm glad you brought that upbecause it is, rest is so
underrated.
And like you said that 15minute, you know, relax, you
know, laying down or taking thattime.
I find.
that I'm more productive.
And it isn't about, and I justwant to preface it.
It isn't about always being moreproductive, but your body needs
(39:09):
that rest.
So when I say like, when I'mworking and I'm like, Oh, I just
finished this task, but I feeltired.
If I take five minutes orwhatever the duration is to
unplug.
I have more clarity and I'm moreeffective and efficient with
that task at hand.
So, you know, I too, I don'tdrink caffeine in the afternoon.
(39:31):
I'll have a cup of coffee in themorning.
Sporadically I will find it doeswake me up or it's harder for me
to fall asleep at night.
And so it is one of those whereI don't want to grab that
caffeine.
And even if you don't noticesleep interruptions with that
caffeine during your night hoursthere, you're not able to get as
(39:52):
great a sleep in those sleepcycles with the caffeine in your
system.
So I kind of argue, even if youdon't feel like you're affected
by it, if your body is, or yourmind, or you're feeling that
fatigue and that mental justlike I kind of say acquitted to
a car that's just trying to turnover.
It won't turn over.
(40:12):
And you're just kind ofstocking, you're like, Oh, let
me grab the caffeine.
Maybe that's the time yourbody's saying, Hey, we need to
unplug.
We need to quote unquote powerdown for a moment.
And then we can come backstronger or, you know, and I
totally get, not everyone hasthe liberty to step away on
their own accord when they'reworking.
(40:33):
So speak that nine to five, butif you can, that's.
That's huge.
And if you're with kids, littlekids all day, it can be
draining.
I have been there, you know.
But, and that's where I wouldput on, like, when, depending on
the ages of my kids, be like,okay, we're going to do, I can't
(40:53):
even remember it was on Netflixand it was like this kid
meditative thing.
And it was like the best thingever.
And I'd be like, we're going tolay on the ground and we're just
going to see who can be thestillest person ever.
And it was just this great wayfor me when I was starting to
get frazzled or tired.
to kind of get thatdecompression when my kids
(41:14):
weren't napping or, you know, Icouldn't just be like going up
to bed, enjoy yourselves, youknow, you're a four and two,
watch yourselves.
So, you know, I think there areways that we can kind of create
that little power down time forourselves to give back, because
as you said earlier, there'sThere's nobody that's going to
(41:36):
do that for us, or, you know,and so if we can tune in to
those signs, it's going to helpus overall.
So we're not overly stressed.
Our nervous system isn't overlyfrazzled which is going to
attribute to keeping us, thestress levels higher.
So even, you know, you're notgoing to get as great results.
(41:57):
It's not going to be as greatquality or great losing the
work.
When you get a massage, when youget those things, if you're
still frazzled at the end of it,you know, you're going to, it's
not going to last as long.
Kim (42:07):
And that brings me to another another talking point is
that oftentimes people will say,Oh, I don't have the time to get
a massage.
You know, they're so frazzled.
And so, you know, running fromthis thing to that thing, to the
other thing I've had clientscome out and say, you know, I
have so much.
Greater mental clarity, youknow, I always knew that from a
(42:29):
physical standpoint, it helped.
But from a mental standpoint,well, and there's that mind body
connection again you know, it,it really helps to take that.
That feeling of carrying theweight of the world on your
shoulders, it lifts it from aphysical sense, but also from a
mental sense.
So taking that time to, it's agift that we give ourselves.
(42:52):
You know, allowing ourselves tobe taken care of, allowing
ourselves to let someone else dothe work.
You know, I think going to yogais great or finding movement.
Self care is great, but allowingsomeone else to do the work for
you and literally being takencare of is, you know, I know
that it can sound indulgent butit's so I mean, I think it's
(43:17):
necessary.
There's nothing, there's justnothing quite like it in my, in
my opinion.
And I get like, not everybodylikes to be touched.
Not everybody likes to butthere's always Reiki as well.
And in Reiki.
You don't have to be touched.
You can receive the treatmentabove the body that the person
doesn't actually have to touchyou.
(43:37):
And that can, you know, for somepeople that is extremely
restorative, just, just allowingyourself to be taken care of to
be nurtured, you know, whenyou're the person that is doing
that for everyone else.
And I think it's hard.
It's hard to set that timeaside.
It's hard to make that time.
But the rewards are, and are sogreat.
Kat (43:59):
Yeah, I full heartedly,
Kim (44:00):
you know, a, you know, this Saturday you know, I, I look at
it like it's a doctor'sappointment.
You know, it's an appointmentwith myself that I don't cancel.
I I mean, I try not to things,you know, some sometimes things
come up.
I would always schedule amassage appointment on my
birthday when my kids Kids werelittle and then there would be a
snowstorm or, you know, and it'slike, well, what are you going
(44:24):
to do so, you know, but, youknow, allowing, allowing you to
have that time because there'sso many health benefits to
massage that I think, you know,it's, it's worth not just the
investment of time, butinvestment of money as well.
Kat (44:40):
Yeah, a hundred percent agree.
I always asked when my kids werelittle and even now I'd be like
Christmas birthday or Mother'sDay I'd be like massage Massage
is what I want and it wasawesome and my Husband wasn't
always a big believer.
He was supporter in you know, megetting massages and now he's
(45:01):
like I'm gonna say he drank theKool Aid and he See, Hind
massages because he's like Idon't feel stressed.
And then when he's gotten one,he's like, oh wow.
I didn't realize I was 10 andshoulders.
They're like carrying stress indifferent areas.
And I will say like a couple ofcrazy to say a little, almost a
(45:23):
month, over a month ago we had awedding out in California and
they had a spa at the hotel.
And I was like, you know what?
We should just book a couple'smassage.
We've been going nonstop, eventhough we don't feel overly
frazzled or nothing negative hasbeen impacting us.
It's just the busyness of life.
Let's just book it.
(45:44):
book a massage and do that.
So we booked a couple's massageand with that we got to sit by
the spa pool and the San Diegowarm sun and we're just sitting
there and we both were like wedidn't realize how much we
needed that just stop standstilltime and that give back to the
body that oh my goodness itlasted that feeling of just like
(46:06):
giving back to the body and thatinner I don't know, I call that
core relaxation just lasted forweeks.
And it, you know, yes, it was aninvestment, but it was something
that a, you know, that a dinnerout or anything else couldn't
give back to us that way.
And it was so amazing.
Like we still talk, we're like,yep, I think that's our thing.
(46:28):
Like, we don't always have toget away to get it, but like,
that is something we want tokeep incorporating in because.
It's not only just the healthbenefits, but just the mental
health benefits are huge to justhelp clear and get that complete
relaxation.
Kim (46:44):
And when you're doing it together, it's a lovely way to
connect.
Kat (46:48):
Yeah, it was, it was fun.
At first, like, I think that waslike our third time.
Fourth or fifth one together.
And it can be sometimes likewhen you're both on the tables
in the same room, like, Oh, ishis massage going well?
Like you could be thinking aboutit.
I've gotten to the point whereI'm like, whatever, he doesn't
have a great massage.
I'm going to enjoy mine.
(47:08):
Exactly.
I'll say I'm very, you said this much earlier.
But I'm intrigued about.
The future offering of trainingcouples to massage because I
think that is something I mean,one, I'll definitely sign up for
it with my husband.
I'll sign him up because I thinkthat is really helpful.
I know there are times where I'mlike, Oh, you know, I
(47:32):
chronically get tight in theneck and shoulders.
So oftentimes it's with morelife stress.
So I'll be like, can you justwork on my neck and shoulders?
And he's willing to, butsometimes I'm like, Oh my
goodness, you're applying toomuch pressure or, you know, so
it's just like, I think that I'mexcited for that future
offering.
So yeah, I think that is veryvital.
Kim (47:54):
Awesome.
Awesome.
Yeah, it's a really, it's a niceworkshop.
I've done it with with yoga andmassage.
So that's a possibility as well.
You know, the opportunity of,you know, a 1 on 1 session with
the 2 of you and And just me,that's a possibility, a way to
find connection in another way,find intimacy in another way,
(48:16):
like touch is just so importanton so many levels that we need
touch for for survival,obviously to You know, to
connect with our fellow humans,with with our spouses, with our
kids, you know, pediatricmassage is also something that
we do.
And that's also on our radars,teaching parents how to massage
(48:37):
their kids.
Because that's something that Ithink is really vital.
I learned infant massage earlieron in my career, but it's not
something that I ever really,other things kind of took
Priority, but that's certainlysomething that we could
potentially offer in the futureinfant massage is amazing to
start when they're babies.
You know, there's so many and wejust.
(48:58):
It for our kids.
There's so many wonderfulbenefits.
In fact, my kids went through atime where you know, we massage
them as babies and then astoddlers, they were like a
little ticklish.
So, you know, my son, when hewas, I'd say around 2, 2, I
can't remember if my daughterwas born yet or not.
Maybe it was before he was 2.
We had watched TV at night.
You know, before bed and I wouldstart massaging his feet and at
(49:21):
first he didn't like it and thenhe started sticking his foot.
It's like massage my foot, youknow and then they went through
a stage where they didn't reallywant massage.
And now that they're teenagers.
My son gets cupped regularly.
He prefers cupping over regularmassage.
My daughter likes both.
And it, you know, it's.
It's really, really wonderful.
They care, you know, middleschool and, you know, high
(49:44):
school.
Our middle school in particularis pretty rough and the, the
stress that's involved with justnavigating it.
So, you know, being able to, Ifeel really blessed to have
these tools that I can, youknow, I have a massage table at
home that I can use, you know,my husband and I can use to, to
help.
to help them.
(50:04):
But anyway, I digress.
So we have two or three massagetherapists at Optimal that are
pediatric trained.
And so, you know, the idea is tohave a workshop for parents,
where they can learn how to workwith their kids.
And there are so many kids thatare neurodivergent and massage
can really, really help calmtheir nervous system.
(50:25):
So we're talking.
ADHD, ADHD, autism spectrum inparticular, those are the top
three that come to mind andmassage can be super beneficial
for, for those types of kids.
Kat (50:38):
Yeah, I will wholeheartedly agree with that.
My youngest had had sensoryprocessing disorder and is
autistic and very early on, likefor the sensory diet, getting in
and doing massage and doingdifferent like that is one thing
that really connected with him.
He was also a NICU baby.
And in there, they were talkingabout like, touch is really
quintessential for pretty muchfor our babies.
(51:00):
Obviously not too much touch.
There's an appropriate amountjust because that can cause more
stress and burn more caloriesand like and they want to keep
the weight on babies.
But yeah, for him, he's verybig.
Like he has developed a reallygood sense of when he's feeling
dysregulated and when he needsYou know, either massage or like
(51:21):
a brushing technique or taking asofter ball and doing deep roll
down to help regulate hiscentral nervous system.
And it is, it's been kind ofcool because it's dare I say,
quote unquote, rubbed off on myolder son where he's gotten into
like different things like that.
And then like, Oh, this helpsme.
(51:42):
And, you know, it, it hasdeepened my understanding more
of like, why massage is greatand how it can really help the
central nervous system.
Because if your central nervoussystem is really fried and
running and stressed, you canwork out, you can walk, you can
do all these great things.
You can get enough sleep, butyou're never going to get the
(52:04):
full benefits of it until youregulate that nervous system
because it just is going to keeprunning.
And you're going to feel thislike.
You know, some clients describeit to me as like a hum in their
body or a different thing.
And you need to get thatregulated.
It's never going to behomeostasis.
We don't want anything in ourbody to be homeostasis, but like
it needs to be running moresmoothly.
Kim (52:25):
Yeah.
And I think for kids, it's easyto get overstimulated.
So having the tools, you know,as parents, it's, you know, I, I
just, in the last couple ofyears have really come to
understand what that even means.
You know, I'm, I'm an extrovertand introvert, which I guess is
(52:46):
known as an ambivert.
Now you know, I like beingaround people, but I, I
definitely have times where Ineed to, you know, just go
within, whether that's reading abook or, you know, Watching
watching TV by myself or justbeing by myself where no one's
talking to me.
No one's, you know, needingsomething from me And you know,
I like both but you knowrecharging when you're with
(53:09):
people all the time it canreally drain your battery and
You know for kids who havesensory processing, you know
noise can be so overstimulatingSo having some, having
different, you know, mindfulnesstechniques or massage techniques
that help even using temperaturecold can be really, really
(53:29):
helpful to stop that sensible oroverstimulation, or if someone's
having, you know, I don't knowwhat the clinical term for it
is, but like a meltdown wherethey're, they're just not able
to either express their needsor, you know, to, to function.
Cold can really help to stopthat cycle and bring them back,
(53:51):
so to speak.
It's one tool anyway.
Kat (53:54):
Yeah.
Yeah.
No, I love that.
This has been so great.
And there's so many topics westill haven't gone into about.
It is such a broad thing.
And I will say, you know, Ifwell, I'll ask you the question.
So if someone's because I get,you know, it's a financial
investment and not only justwith time, but how often would
(54:16):
you or the least amount wouldyou recommend someone getting a
massage?
Kim (54:22):
You know, it's different for everybody.
Everybody is different.
We see people that have chronicissues and then people who, you
know, take really good care ofthemselves and they just need,
you know, maintenance, you know,I think of the body is like
being a car.
You know, regular maintenance isreally important.
So, you know, we see we haveclients that come in twice a
week.
We have some who come in once aweek, some who come in every
(54:44):
other optimally, pardon the punI think every four to six weeks
is every four to six week, sixweeks is a good schedule.
But as often as possible, youknow, if that means coming in
once a quarter, that's once aquarter, that's, you know,
that's time that, you know, goestowards taking care of yourself
(55:06):
and having that at home programor coming for yoga, you know, we
also do.
So I, I think, I think you readin my bio that I do the yoga and
massage.
So we have yoga and massageclasses at optimal monthly,
every other month.
So the yoga teacher puts youinto yoga into a yoga pose,
usually restorative or again,and then 2 of us come around and
(55:30):
to.
Okay.
Hands on work massage whileyou're in a yoga pose.
So that's an an alternate wayto, you know, if someone can't
afford to come in as often.
We, right now, we charge 90minute class.
You're in a group setting butit's also a great way for
someone who has dealt with a lotof trauma, who feels safer with
other people around.
(55:50):
That's a good way for them toexperience massage as well.
They're fully clothed and in agroup setting, maybe they come
with a friend or a mom or asister, whatever.
Kat (56:00):
Yeah, I like that.
I like that.
This is awesome.
Where can people find you andfind more about Optimal Massage
and Wellness?
Kim (56:07):
So we have a website, OptimalMassage.
com we're located at, and goingback to the website, you can
schedule from there bothmovement and massage sessions.
If someone's coming in withsomeone else, so like a couple's
massage they need to call theoffice and also if they're using
a gift card, they need to callthe office and we do offer gift
cards as well.
(56:27):
And we have packages and allthat pricing information is on
the website.
We're located at 780 Miles Roadin Westchester.
We're right in front of the CHOPPrimary Care, right off of 322.
Kat (56:38):
Awesome.
Awesome.
I love that.
This has been so great and I'msure we'll have to have you back
so we can cover a lot more.
More topics about massage yoga,because we're just scratching
the surface.
So, but awesome.
Thank you so much for coming on.
Kim (56:51):
Thank you so much for having me, Kat.
I appreciate it.
And I look forward to next time.
Kat (56:55):
Awesome.
Thank you for tuning in to milesfrom review powered by catfish
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(57:17):
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(57:39):
one mile at a time.
Welcome to miles from review, the podcast powered by
catfit strength, where busywomen like you find practical
solutions to fuel your fitnessjourney with authenticity and
resilience.
I'm Kat your host, a mom of twoactive boys, a business owner
and an ultra marathon runner anda strength trainer in her
forties with nearly two decadesof experience.
(00:21):
I'm here to help you cut throughthe noise of fads, hacks, and
quick fixes.
This is a space where wecelebrate womanhood and
motherhood.
All while building strength andresilience and reconnecting with
you from a place of selfcompassion and worthiness.
Whether you're lacing up yourrunning shoes to go out for a
run, driving your kids topractice or squeezing in a
(00:42):
moment for yourself.
I'm right here in the trencheswith you.
Let's dive in.
Today we have Kim Wolfe, who isthe co owner of Optum Massage
and Movement in Westchester, PA.
She is dedicated to fosteringwellness and self care.
Kim is also a licensed massagetherapist and a certified yoga
(01:04):
teacher committed to helpingclients find relief from stress
and pain and create balance intheir daily lives.
With a passion for guidingothers on their journey to
physical and mental wellbeing,Kim integrates therapeutic
massage techniques with mindfulyoga practices tailored to each
individual.
Her goal is to create a healingspace where self care and self
(01:24):
compassion become a priority andclients learn the tools that
they can take with them andcreate an at home wellness
program.
Kim is currently taking a breakfrom practicing massage therapy
to lead her to lead herbusiness, to teach and be a mom,
but you can enjoy her hands onassists during Savasana.
(01:44):
Hopefully I said that correctlyat the end of her yoga classes
and, or schedule Savannah orschedule a private yoga plus
massage session with her whereyou enjoy massage during
restorative and yin yoga.
Welcome.
So welcome to the show.
I'm so happy to have you here.
Kim (02:03):
Thank you so much, Kat.
I'm excited to be here today.
Kat (02:07):
So, I mean, I know you offline, off of here, but tell
everyone how you got to whereyou are your passion into your
business and just kind of howyou, like I said, how you
arrived to today.
Kim (02:21):
So as a kid, I loved volunteering.
I worked at soup kitchens and ona suicide hotline and in hospice
and things like that while I wasin college.
I actually have a bachelor's insocial work which is a really
holistic career.
And I lasted about two minutesat that because it was really
stressful.
And my plan was to go tograduate school.
(02:42):
I really wanted to do therapywith kids and I decided to go to
halfway through.
I decided to go to massageschool instead as a way to help
pay for that.
And took a little detour, didmassage school.
And I met my husband who ownedOptimal.
Before I met him and I just Ifell in love with massage
therapy.
(03:02):
I moved to Westchester and I'mfrom New Jersey.
I moved to Westchester and Ijust always loved helping people
and this became, a lessstressful way to help people.
There's an immediategratification that's involved
with with giving massage.
You know, people come in,they're in pain, they're
stressed out, and they leave andthey, they, you can just see
(03:24):
the, it's a palpable difference.
You can see they're justhappier.
And the stress has been liftedeven temporarily, and I, I just
love doing that.
So I am taking a little breakfrom it right now because we
added a movement studio to ourspace.
I'm a yoga teacher as well, andwe have other kinds of movement
things.
But I, I just really lovehelping people.
(03:46):
I love people, helping peopleimprove their health and well
being.
You know, we live in prettystressful times, and so I just
love Giving people tools thatthey can that they can use in
their regular lives because, youknow, let's face it, not
everybody can or has the timeor, you know monetary means to
get a massage all the time.
But there are always things thatwe can do on our own to help
(04:09):
make that happen.
Kat (04:10):
Yeah, I love that.
And I love the one thing thatyou have in your bio is like
self care and self compassion tobe a priority because I think
those two both are intertwined.
And Massage is one of thosewhere, I mean, I, I love getting
massages, but it's, you neverthink about scheduling that time
for yourself.
It's, you know, deemed as thatluxury piece.
(04:33):
But, you know, I'd love to hearyour thoughts on like, it is,
dare I say, quintessential foryour overall health?
Just how it can be incorporatedin.
And like you said, and how itcan mitigate stress.
Kim (04:48):
So I, I don't think of massage as a luxury.
I know for some people it is.
I think it, it is an absoluteprivilege to be able to.
You know, have the means toengage in regular massage.
Some people come on theirbirthdays and anniversaries.
It's a special occasion thing.
You know, some people for somepeople, it's really health care.
(05:09):
And oftentimes that's what it isfor our clients.
They are they're coming to usbecause they have pain.
They have stress, whether it'smental or physical.
Oftentimes people's jobs arewhat create the stress on their
bodies.
Repentance.
Motion, you know, when we sit ata desk all day I went from doing
massage to doing our marketingfull time.
(05:30):
And I got to tell you, I, I missworking with my clients and
working behind a computer is notany easier.
In fact, it's harder in someways because I'm not moving as
much.
So I have to be intentionalabout my movement.
Yeah.
And so, you know, the,
Kat (05:50):
sorry, go ahead.
I was just saying, I don't thinkpeople realize how sitting is
actually, how intense sittingcan be on the body, how it, is
even though you're sitting andyou're seemingly relaxed, it is,
it does have an impact on yourjoints and overall body.
Kim (06:08):
Yeah.
And especially as we age as a,you know, now middle aged or
whatever woman I greatly see andfeel the impact of that much
more so than when I was in mytwenties, you know, it's as we
get older that whole phrase, youknow, if you don't move it, you
lose it.
And I'm sure you've probablysaid that in your own.
practice.
We have to move.
(06:29):
And it's there's a saying thatcame out a few years ago, when
smoking became much less when werealized the dangers of smoking
and how the impact it had on ourhealth.
And when, you know, bars andrestaurants and public places
were no longer, you know, youwere no longer allowed to smoke
smoking or sitting became thenew smoking.
So when you sit for eight hoursa day, even if you work out for
(06:50):
60 minutes a day, that 8 hourscounteracts that 1 hour.
So we have to find time formovement throughout our day.
Otherwise, it really can impactour cardiovascular health as
well as our muscular and jointhealth.
Kat (07:07):
Yeah, oh, 100%.
I'm big on putting in withclients so it's schedule those
walk breaks schedule thedifferent things and by walk
breaks It doesn't mean go outfor 30 minutes.
So that's great, too but it's aone to two minute or even if you
don't have a Space to walk justgetting up at your desk and
focusing on that breath is goingto help reduce that stress
(07:29):
Increase that circulation I'dlove to hear like, you know, one
thing that I know I love massagewith is helping clear out like
Per se.
And this may not be the preciseterms, but it's like some of
that inflammation and reallyworking out, not just making the
muscles feel better.
I'd love to hear your thoughtsaround that with with massage.
Kim (07:49):
Well, it's recovery.
Massage can help with, so let'stake someone who's an athlete or
a runner in particular.
That's a great example.
So massage can help pre race andpost race.
Pre race, it helps to loosenthings up that might have gotten
tight prevents, you know, musclepulls, things like that.
And then post race helps themuscles to recover, gets rid of
lactic acid and, you know helpsto deal with some of the the
(08:14):
tension and repetitive motionfrom, you know, post race.
For someone who Who sits at adesk all day, everything gets
really, really tight or someonewho, you know, drives.
It doesn't even just have to beabout a desk or driving, you
know, anything that'srepetitive.
Massage can help to decreaseinflammation.
So massage is actually passiveexercise, especially for someone
(08:37):
who doesn't exercise on aregular basis.
It can be helpful to help getrid of some of the junk that's
in the system.
And to help Massage helps toimprove circulation to the
muscles manually.
So we use our hands andsometimes tools.
We do cupping muscle scrapinggua sha as muscle scraping
active stretching or clientassisted stretching, Thai
(08:59):
massage, things of that naturecan really help to improve the
health of the muscles andjoints.
We do at Optimal we.
My husband and one of our othertherapists are orthopedic
massage therapists.
So they help specifically withhelping heal the joints.
It's a, you know, chiropracticis like a grade four force.
Orthopedic massage doesn't useany force.
(09:20):
It's more of a pin and stretchto help the muscles around the
joints to heal, thereby helpingthe joint because it's all
connected.
We have to, we have to payattention, not just to the
muscles, but everything that'sconnected to as well.
Kat (09:34):
I love that.
I love that.
Everything is connected.
I know I'm constantly tellingthat with my clients, you know,
helping them when they're goingthrough lifts we may be focused
on these muscles, but,, I'mgoing to take that lift because
it is a complex movement there.
It's like we are working core,but yes, we're focused on like
glutes and hamstrings but it's,everything has to be moving in a
(09:56):
certain order so that thatalignment is there.
And then the breath work thatgoes into it so that we're not
putting pressure in vulnerableareas to make a potentially
negative impact may not be felttoday, but you do that
repetition numerous times.
You could.
you know, injure the body, so tospeak.
I'd love to hear.
(10:16):
So obviously this is going to bea bit of an ambiguous question,
so to speak, but if someonecomes in, but they can't see you
regularly do you offer, I hateto say tips, but like
guidelines, like, Hey, you'vecome in.
We can tell I'm going to usesomeone who sits in the office
all day and then runs aroundwith young kids in the evening
(10:38):
like tips on how that they canimplement their own self massage
self care routine at home.
Kim (10:48):
So I've been, I've been a practicing massage therapist for
going on 20 years and I alwayssay, you know, it's great that
you come in for a monthlymassage or however often you can
come in, but it's the thingsthat you do in between your
sessions that help to extend thelife of that session, extend the
benefits of your massage.
But even if you're not able todo that, there are definitely
things that you can do at home.
(11:10):
And my motto is progress, notperfection.
If you have five minutes, takingsome time to sit and breathe.
For someone who's dealing with alot of stress.
If you can add movement, I thinkthat's great.
If you have to alternate thosethings because time is really
tight or you have a lot ofdemands on your life, you know,
(11:30):
either kids, a job where I'mseeing now a lot of people are
the sandwich generation.
They're taking care of smallchildren, and they're taking
care of aging parents, and it'sreally tough to find time for
self care.
But as a caregiver, you have totake care of yourself because if
you're not around, who's goingto take care of all the things
and all the people, right?
So finding Finding five minutesto do, you know, a couple of
(11:53):
stretches you know, findingareas that are tight and I can
offer specific examples if youlike so if somebody has, you
know, a tight neck and shouldersdoing some, you know, dynamic
movements.
So can I get up and demonstrate?
Kat (12:07):
Sure.
Absolutely.
Kim (12:10):
So, you know, Just doing something like reaching up above
your head, you know, and thendoing some spinal twisting, just
getting that blood flowing,doing some sort of movement, you
know, shoulder circles back andforward, giving yourself a nice
big hug.
(12:30):
stretching out your neck,reaching down, touching your
toes so that we're getting closeto your toes.
So you can stretch out yourhamstrings, which affects the
low back when you have tighthamstrings, tight glutes.
Sometimes we have low back painbecause of that.
So finding, you know, just fiveminutes here and there
throughout the day.
And I always say we don't findthe time we make the time we
(12:51):
have to create the balance.
It doesn't just magicallyhappen.
So, you know, maybe thatinvolves asking someone for
help, and as women, we're notreally that great at doing that
because we feel like we have todo it all ourselves, or we do it
the best.
So, you know, asking for helpfrom someone else, and, you
(13:12):
know, they don't necessarily doit the way that, you know, you
would like it to be done.
You know what?
That doesn't matter.
It's getting done.
And that's what matters.
Matters and you don't have to doit so you can take time for
yourself, letting go of the ideaof what it should look like and
just creating something startingsomewhere, whether it's five
minutes or even one minute andtaking three deep breaths.
(13:34):
It's amazing what taking threedeep breaths will do for your
psyche and for your for yourattitude.
Kat (13:41):
Yeah, I 100 percent agree.
I love what you said there.
It's not about finding the time.
It's about making the time.
Because You're never gonna findthe time if you're looking for
time because whether or not youhave something scheduled on the
calendar, you're going to fillit with something.
And that's where I stress withmy clients is schedule yourself
(14:02):
in to your calendar, you know,and it makes a world of
difference.
And knowing that you have thattime set up for yourself, and it
doesn't have to be an hour long,you know, and I And I love that
you said there, and I see thisall the time, it's progress over
perfection.
It's looking at, you know, oneminute, two minute and building
(14:26):
on there because that isconsistency.
And too often I feel we'repreached this like intensity and
that is what we get.
Focused on as consistency whereit's about the number of times
you show up, not always aboutthe duration.
It's getting those reps in andyou're going to find that you're
(14:46):
going to have a greater capacityto carve out that time and ask
for help because it is scary.
That is really scary to ask forhelp, especially when you're
like, Oh, what if I have to goback and do it again?
Kim (14:59):
I have been saying for a really long time, even before I
became a yoga teacher.
So when I went to massage schoolback in 2004, I also started
doing yoga.
At the same time, I, I had founda yoga studio close to my house
and started practicing.
And that's kind of what I did.
You know, the beginning of myyoga journey.
And when I started practicingmassage, you know, I would say
(15:19):
to clients, are you, you know,do you have a stretching
routine?
Are you going to yoga?
And they're like, I can't get toa 60 minute yoga class.
Nobody said you have to get to a60 minute yoga class.
There are, and especially nowwith YouTube, there are a
million videos.
And if you just type in, youknow, 10 minute yoga for neck
and shoulders, you'll find it.
And that 10 minutes will be thebest 10 minutes of your day
(15:41):
because you took that time foryourself, and it makes you a
better person.
It makes you, you know, I alwayssay a happy mom is a happy baby
or child, you know, a happyfamily because when mom is
usually the center, and when momis happy, it's a, it's a ripple
effect.
So how you are impacts theripple effect.
And if you can, you know, findthat time for yourself, make
(16:05):
that time for yourself you're,you're impacting everyone around
you and they're going to bebetter for it.
And you're going to be betterfor it.
Kat (16:14):
Oh, yeah.
A hundred percent.
Kim (16:15):
A hundred percent.
Nope.
They're the only ones that cantake care of ourselves.
You know, it's really, it's ourresponsibility.
It's our, it's our, it'snecessity that we take care of
ourselves as a, as a caregiver.
And even as someone who's not acaregiver, like you get one body
and if you don't take care ofit, you know, where are you
going to live?
Kat (16:35):
Yeah, exactly.
Exactly.
And I love that you brought uplike the, you know, YouTube
resources, because that is It'sawesome.
I mean, I know I do yoga throughthere because I'm sure I could
probably find the time to get toa class, but not regularly.
And for me, it's taking awaythat barrier.
Like this is always at myfingertips.
I know I can go in and do thisand I'm going to be more apt to
(16:58):
do that then, you know,especially if I'm feeling, cause
I do yoga, yoga on Sunday andThursday, that it's like,
Thursday's busy during the weekand Sunday, sometimes I just
want to be at home.
Like, I don't want to go out.
So like Sunday I did yoga.
My dogs actually joined me,tried to kick me off my mat and
I was like, get away.
But it's like, it's.
(17:19):
Less there's less barriers forme to stand in the way to not go
because I don't think I wouldalways go if it was out of my
house and there are some reallylike your yoga studio.
That's really great.
You have a beautiful space thatis warm and inviting.
I will say if anyone wants tocheck it out.
It is very lovely space that,you know, that can be sometimes
just taking away those barriersto get there is something at
(17:42):
your fingertips.
Kim (17:44):
As a yoga teacher, that's what I often do.
You know, I don't, I don'toften, I try to make the time.
I definitely try to practicewhat I preach.
I went to a yoga classyesterday.
And it was great, but sometimes,you know, 10 minutes in the
morning is what I need to get myday started, to work out the
kinks from the week before orwhatever.
(18:05):
And, you know, to, To createthat sense of balance and peace
so that I can go through my workday and, you know, maybe I do
something at night, too, or, youknow, I schedule the other thing
that you mentioned wasscheduling time for yourself.
And I do think that that is areally great practice.
And if you have the resourcesand the time to, like, look at
(18:27):
your schedule, and I prefer notto wait till the weekend.
I try to look at my schedule onFriday for the coming week.
Because by the time Sundaycomes, I'm like, Pulling my hair
out, trying to figure out howall the things are going to
happen.
I need to start on Friday, youknow, do my meal planning and
whatever, and like figure outwhen I'm going to the gym or,
you know, when I'm going to doyoga, when I can look at the
(18:47):
weather, when can I go for awalk?
Cause that's really, you know,being outside to me is really
important as well.
I spend way too much time infront of a computer and, and
inside.
So Finding, you know, 15, 30minutes or whenever, however
often I can however much time Ican to be outside is really
important for both physical andmental health.
Kat (19:08):
Yeah.
I love that.
I love that you planned it outon Friday.
Cause that's my day too.
I plan out like the whole nextweek on Friday.
Cause like you said, so manythings happen in the weekend and
you know, I find it easier toplug all the other things that
arise over the weekend andSunday I'm like, all right, it's
time to get focused for theweek.
And the other thing I would say,and I would encourage anybody
out there is, and I can speakfrom experience, is you know,
(19:31):
your kids are going to modelwhat you show them.
And it was hard for me to doworkouts or yoga around my kids
because you get theinterruptions.
And this is kind of thatinternal perfection versus just
progress struggle that we havewhere and I was just thinking
(19:51):
this weekend when I was doingyoga and I had the dogs
interrupting me, my younger sonjoined me.
He's like, ah.
I can use some yoga and he justjumped right in.
And, you know, it wasn't thatlike, come do yoga with me.
And oftentimes I see my kidswill just join me in the gym
where they'll join my husbandand I in different things
because it's part of theenvironment versus, you know, a
(20:16):
must do for them.
It's just, they see.
mom and dad taking care ofthemselves.
And it's not the stigma of, Ihave to fix myself or it's a
chore.
It's a, okay, I need to move mybody because in, and this goes
into that self compassion ofthis is my only space to live.
(20:37):
And this helps me function as awhole.
And the brilliant side effectsof it are, muscle growth, all
the other fun health things thatdo come along with it.
Kim (20:48):
I don't know how how your parents modeled health, but mine
were not the best.
And so I grew up thinking thattaking care of myself was
selfish, you know, and I, I, Idon't like that word.
Because taking care of yourselfis a necessity.
It is self preservation.
And The opposite of taking careof yourself, to me, is illness
(21:11):
and disease, and You know, myplan is to be here for a long
time to be here for my kids andhopefully grandkids and but to
be healthy in the process and,you know, as, as pain free as
possible.
So, you know, to me, the onlyway to achieve that is to
practice it on a regular basis.
And I want my kids to see that Iwant them to grow up thinking
(21:34):
that, you know, I mean, I'm amom, I'm a business owner.
And, you know, I want mydaughter to know that she can do
all of those things.
She can, you know, she can stayhome if she wants, or she can
work and have a, you know,successful, fulfilling career
that, you know, feeds a purposefor her.
And she can take care ofherself, too.
Like, she doesn't have tochoose.
(21:56):
And for my son to be raisedwith, you know, You know, the
same idea.
My husband, you know, works outregularly.
We have a gym in our basementand my son works out with him.
So he's being raised with thisidea.
And particularly nowadays theconnection between physical and
mental health is so key.
I'm I see it with both my kidsand with their friends, you
(22:16):
know, they are just happier andthey they're happier people.
When they move their body on aregular basis, they're, you
know, they get better sleep,they eat better just in general,
they're healthier when they movetheir bodies more regularly.
Kat (22:32):
Yeah.
Oh, 100%.
I, I see that with my kids and Ilove it when they are they self
monitor themselves with anydevices and are like, all right,
I need to move my body.
I need to go get up.
I need to refresh or, or theyask like, Hey, you know, you
know.
Both of us being in southeasternPennsylvania, we are blessed
with gorgeous outdoor spacesthat are very accessible and
(22:54):
it's like, they're like, Mom,can we go on a hike?
Mom, can we go?
And it's like, absolutelybecause it is get outside.
There is such a strongconnection with the positive
mental health aspects of gettingout.
into a natural environment ifpossible.
And I do understand it's notaccessible for everybody to get
into an outdoor space wherethere's more trees and open
(23:16):
fields.
But getting out, you know, andclosest thing to Philadelphia,
which I love.
It's a very gorgeous spaces.
The Wissahickon Park down inPhiladelphia is a really good
green space.
And then further out, we areblessed with Lots of preserved
land.
But yeah, getting out andwalking and it doesn't have to
be like a super formal, likewe're going for an X amount of
(23:37):
time.
Sometimes just being out andenjoying and soaking in the
sounds and the sights around youand feeling the sun on your face
is going to really get that.
restorative health back to you.
That is missing.
I'm going to say in that nine tofive hustle of that Monday
through Friday work week.
And it's, it's just kind of fun.
It's like, just get out, kindof, so to speak, let your hair
(23:59):
down and just enjoy the sightsand sounds around you.
Kim (24:02):
Definitely, I did a a presentation for Unite for Her
earlier this year, and there wasa, a guy there who was a therap,
a talk therapist, but he didsomething called Ecotherapy
where he would walk outside withhis clients in nature.
And it was a whole, you know, itwas a whole thing.
And I was like, yes, this is, weneed more of this.
(24:23):
But even just, you know, as afamily getting outside and being
together in nature or, you know,I like going outside by myself.
I'm putting ear pods in andlistening to something and just
being in the fresh air, havingthe sun on my face.
Any and all of those things arewonderful options for self care.
Kat (24:41):
Yeah, I love that.
I love that.
Now, going back to a little bitof massage do you recommend any
other like In home tools likemassage guns.
I know they, I think they'restill pretty popular.
I know you mentioned likescraping those things.
Do you recommend them or see apurpose for them?
Kim (24:59):
You know, we have a massage gun and I, I don't really use
that.
I think my husband has, I havethis guy over here.
So this is a theracane, and itlooks like a tortured face, but
you can see it has these littlelike knobs on the end but it's
great, I don't know, so it'sreally great for getting into
like tight trap muscles, intothe rotator cuffs into the
(25:21):
occiput, the bottom of the baseof the, the neck here You know,
you can use it in the low back.
It's not a replacement for amassage, but it definitely
helps, you know, if you've gotsomething tight that is
preventing you from moving.
I, I learned how to give abetter massage by working on
myself to learn how to liketarget the muscle.
(25:41):
You know, couples massage is athing.
Teaching couples how to massageeach other is a really lovely
way to create a different kindof intimacy and also you know,
to help in between sessions.
So that's a service that I planon offering at some point in the
future.
Now that we have the space forit.
So this is 1 idea.
We also at the office, we selllacrosse balls.
(26:03):
Lacrosse balls are a great wayto target muscles.
I like them better than a foamroller.
Foam roller is great, too.
But I like lacrosse ball becauseit's a little bit more it's
smaller and you can fit it inplaces where a myofascial roller
won't necessarily isn't easy totarget.
I also like this guy.
So this is great to put.
to lay on and you can start atthe base of the skull and then
(26:27):
work your way down to the sacrumjust using small side to side or
up and down movements.
Kat (26:34):
Yeah, I love those.
I have I don't have something asformal as yours, but I have
these, it's like a similar to alacrosse ball, but there's a
mesh bag that comes in and itholds them and I can do that.
through the neck rolling down.
I have all sorts of the tennisball, the lacrosse ball.
The other thing that I have, Ilove the massage roller, sorry,
excuse me, the foam roller.
But to your point, sometimes Ijust feel like it doesn't get In
(26:58):
all the way to the muscles.
Like it does good, broad, nicerolling.
And sometimes if I might be alittle sore, I like to start
there.
It's just kind of light move inbefore I go to areas that might
need a little bit moreattention.
But have you ever heard it?
It's all the way in the gym, soI won't grab it, but like the
stick has a little like rollingnovel.
(27:19):
It's like shorter and you cankind of.
Kim (27:20):
I have one in my other room, too.
Think those are great.
For the legs that can be really,you know, I mean, there's foam
rollers that have that are moretextured that are a little bit
more intense.
The stick that has the, thedifferent little knobbies on it,
you know, that can be used aswell.
Like, on the, I think it'sgreater than.
Quads.
(27:41):
And like around the IT band.
It's great.
It's a little harder to use onthe back, but, but I think for
the legs, that's great.
I also love I don't have oneclose by, but I have a little
ball that has little nubs on it.
That's great for the feet.
So if anybody has foot issues,plantar fasciitis.
Or just, you know, they're ontheir feet all the time.
(28:01):
You, rolling out their feet is agreat way to to help relieve
some of those tight muscles.
And, and plantar fasciitisactually comes from having tight
calves.
So, you know, working on thecalves can help with plantar
fasciitis.
So focusing on that lower leg,using a golf ball or a little
nubby ball Gaia I don't rememberthe exact name of it, but that's
(28:25):
what I, I've, I've dealt withplantar fasciitis a few times
over the years and it's not funbut having that self care at
home is, you know, I've done,I've done acupuncture, I've done
massage, and those definitelyhelp, but having a regular at
home self care program isusually what alleviates the
plantar fasciitis for me.
Kat (28:43):
Yeah.
Oh yeah.
And that's, I'm glad you pointedout like plantar fasciitis, even
though the pain is, I'm gonnasay localized in the bottom of
the foot, it comes from thatcalf and it's, your calves get
so tight when sitting, whenwearing heels, when, you know,
there's a lot of differentthings that can cause immobility
in those calves, which createthat additional tightness.
And so we need to get in thereand loosen that up.
(29:04):
I always, When I get calfmassages, it's like when they
get in, I'm like, yes, I'm like,get those calves.
And even if you wear there'strying to think of a brand like
vibrant barefoot or, you know,those are great and they're
going to help get more movementin the lower part of the muscle,
the leg, but they're, Not theend all be all.
(29:25):
He still need that likeadditional work to help properly
warm up, to stretch, to, youknow, have that all around care
for the body.
Kim (29:35):
Yeah, I think, you know the thing that often happens is we
adapt to our pain.
We adapt to how our bodies feeland it just becomes, you know,
that new normal.
And then we go to work.
Yoga class or we get a massage,and it's like, Oh, this is what
it's supposed to feel like.
(29:56):
Yes.
So do having that self care, youknow, practice can go a long way
to making you feel better.
But there's also, you know,something that we haven't
touched on is this idea ofstress.
So, you know, stress isn't goinganywhere.
People will say, Oh, weshouldn't have so much stress.
You know, it, it stress isn'tgoing anywhere.
(30:17):
It's how we deal with it thatmakes the most difference.
And I have found that since Istarted teaching yoga, like
there's that expression, youknow, go with the flow.
I definitely am much morepatient.
I don't let things bother me thesame way that I used to.
And it's because I can you know,find that calm in the chaos.
The chaos is always going to bethere.
(30:38):
But it's what we do, With it,how we react or don't react
makes the biggest difference.
So, you know, instead ofreacting, if you can find that
time to just, I don't know if itsounds hokey or Like, not
realistic, but it's, it's apractice, you know, we call it a
practice for a reason because ittakes time to create that habit
(31:00):
and whether it's a minute orfive minutes or, you know,
however much time you can giveto it and it changes like as a
mom, you know, my self carepractice looks very different
now than it did when my kidswere babies.
I remember, you know, Trying toget into a routine with going to
the gym and then bam, somebodywould get sick, you know, or I
(31:20):
would get hurt or somethingwould happen.
I'd have to, you know, myhusband would need me to do
something or the office wouldneed me.
I'd have to fill in for somebodythere, whatever the reason.
And it's like, okay, you know,and I would let it, I would let
it get in the way of, you know,every day is a new opportunity
to, to do it.
Better to and to continue topractice.
(31:40):
Cause you're worth it.
Kat (31:42):
Oh yeah.
A hundred percent.
A hundred percent.
And, and kids don't stay littleforever.
I think that's the toughest timebecause they just need so much
from you.
And I always say, if you can getthrough those early years and
start to lay that foundation andprioritizing yourself.
And this is where I love when Iwork with clients with younger
kids is like, it won't always beeasy.
(32:02):
As far as finding the time, butwhere simple comes is you will
be better at prioritizingyourself.
And I think hands down, that ismassive.
It's, I mean, I struggle toprioritize myself when my kids
were little.
I mean, when you were sayinglike, yeah, something would
(32:24):
happen.
I'm like, Oh gosh, the number oftimes something would happen.
And the years I spent Not beingcompassionate towards myself and
meeting myself where I was atand understanding that I was
showing up at full capacity anddoing everything possible versus
kind of holding myself to thisunobtainable idea.
It was like, as soon as I kindof got that and clicked, it was
(32:47):
like, Okay, I saw much betterprogress with my own workouts,
with my own, just being able toshow up better because I wasn't
working against myself andholding myself to this
unrealistic notion.
And really it's stripping awayand focusing on the progress
versus that perfection of like,just, it shouldn't be this way.
(33:08):
I should be really this way.
And it's like, you could shouldyourself forever.
And that's not how it's going tohelp.
So.
Kim (33:15):
Don't show it all over yourself.
Exactly.
Kat (33:18):
Exactly.
Kim (33:19):
I think when my kids were younger.
When, when my kids were younger,I had this all or nothing
mentality.
You know, if I can't do a 60minute class that I'm not going
at all, or if I can't doexactly, you know, the picture
in my mind, then I'm not goingto do it.
And that shifted over time.
And, you know, as my kids gotolder and I got busier I shifted
(33:39):
from doing 60 minute workouts to30 minute workouts more, more
frequently.
And that became, you know, abetter fit for me.
You know, now I do lessintensity.
I do, you know, I weightlift Ido yoga and I walk and I'm less
focused on cardio at the stagethat I'm in.
Like, walking is my cardio.
Yoga, a more intense yogapractice, that's my cardio
(34:00):
because that's where I, that'swhere I'm at in life.
When I was younger, it was allabout running and, you know,
pushing myself as hard as Ipossibly could.
You know, you have to find, Ithink that's the other thing is
like finding the thing that youknow you're going to do, because
if you, if you say, Oh, I shoulddo, you know, X, Y, and Z, but
you don't enjoy it, you're notgoing to do it.
(34:22):
So finding the thing that, youknow, Finding the thing that
sparks joy, finding the thingthat and for me, it's about
having a community, it's abouthaving some accountability, I'm
not somebody that can reallywork out at home, I mean, I can,
but I'm not as motivated to dothat, so it's easier for me to
go someplace and be with otherpeople, even if I never talk to
(34:44):
them, it's just the energy thatcomes from being around other
people and having to sign up fora class and, you know, paying
for it, there's value to that.
Kat (34:52):
Yeah.
Yeah.
Kim (34:53):
To me, that's, that's how I hold myself accountable.
Kat (34:56):
Yeah.
And I love that.
And I, I would say just to givethe other side, I'm kind of the
opposite and it doesn't mean Idon't like working out with
people, it's just for me.
And then I loved, like I was onan athletic team in college and
it was like, they are some of myfavorites.
Best friends and all of that.
And like, you know, I will, youknow, run with other people, but
(35:16):
it's like, for me, sometimes I'mlike, I just want to put my head
down.
I don't want to deal with anyonein any, anything.
It's like, I want to get aworkout in and it is, you know,
and I think there's nothingwrong with either.
There's no right way.
It's.
What gets you to show up?
And I think that is the biggestthing.
I, I get questions a lot, well,should I be doing this?
(35:39):
Or what's the best way?
And it's like you said, you haveto uncover that for you, no one
can tell you.
'cause I do see a lot of.
People are like, Oh, I did thisfor years and I just suffered
through it.
I was like, why, if you hatedthe way, like that type of
workout, why did you keepsuffering through it?
There is a better way.
(35:59):
And there's so many differentways to move your body.
So many different ways to buildstrength and maintain strength
and find that inner peace andmore enriching way of living
because.
Like, as you said earlier, likeyou are worth it, you are worth
the time, and this is the onlybody we have in place to live
(36:21):
on, on the, while we're on thespace of the earth.
Kim (36:24):
Something that you said sparked something in me.
So, you know, movement isdefinitely important, but taking
time to rest is also reallyimportant.
And Thanks.
You know, doing doing nothingand being okay with it I think
is undervalued and underrated.
(36:45):
And it looks different foreverybody for, you know, for me,
I think it's really important tofind, you know, whether it's at
home or in a group setting, finda place where you can reset your
nervous system.
So you know, doing.
You know, we have sound healingat our studio.
Sound healing is an amazing, youknow modality where you're
(37:06):
literally just laying or sittingin a comfortable position as the
practitioners playing soundbowls, there's something so
healing and that it'sscientifically, you know I won't
say proven, but there'sscientific evidence to connect
healing with sound.
I mean, music in general is, Ithink, very healing and on
(37:27):
different levels.
You know, finding, finding spaceand time to meditate and
meditation isn't just clearingyour mind.
It's, you know, acknowledgingyour thoughts, sending them on
their way.
It's finding time to sit and Youknow, for me, it's not silence
for me.
It's using a guided meditationapp.
I love insight timer.
(37:48):
Because there's like so manydifferent ways to to listen to
meditation, whether it's a soundhealing or a yoga nidra, which
is yogic sleep.
So you're, you know, basicallylaying in Shavasana final
resting pose while someone is,guiding you through a
meditation.
It's extremely restorative.
So finding, finding pockets oftime, whether it's once a month
(38:11):
or once a week, or, you know,whatever your time allows, if
it's 15 minutes at home, Isometimes will take a nap in the
middle of the day and I I willput on a meditation and lay on
my floor with a bolster under myknees and, you know, take 15
minutes to just rest.
And then the rest of my day goesso much better because I'm not
dragging.
You know, myself around, I can'thave coffee in the afternoon.
(38:33):
It doesn't agree with me.
And caffeine as we get older isnot the best anyway.
But finding that time to, youknow, close my eyes for a few
minutes is so restorative.
Kat (38:45):
Yeah.
Oh, I a hundred percent agree.
And I'm glad you brought that upbecause it is, rest is so
underrated.
And like you said that 15minute, you know, relax, you
know, laying down or taking thattime.
I find.
that I'm more productive.
And it isn't about, and I justwant to preface it.
It isn't about always being moreproductive, but your body needs
(39:09):
that rest.
So when I say like, when I'mworking and I'm like, Oh, I just
finished this task, but I feeltired.
If I take five minutes orwhatever the duration is to
unplug.
I have more clarity and I'm moreeffective and efficient with
that task at hand.
So, you know, I too, I don'tdrink caffeine in the afternoon.
(39:31):
I'll have a cup of coffee in themorning.
Sporadically I will find it doeswake me up or it's harder for me
to fall asleep at night.
And so it is one of those whereI don't want to grab that
caffeine.
And even if you don't noticesleep interruptions with that
caffeine during your night hoursthere, you're not able to get as
(39:52):
great a sleep in those sleepcycles with the caffeine in your
system.
So I kind of argue, even if youdon't feel like you're affected
by it, if your body is, or yourmind, or you're feeling that
fatigue and that mental justlike I kind of say acquitted to
a car that's just trying to turnover.
It won't turn over.
(40:12):
And you're just kind ofstocking, you're like, Oh, let
me grab the caffeine.
Maybe that's the time yourbody's saying, Hey, we need to
unplug.
We need to quote unquote powerdown for a moment.
And then we can come backstronger or, you know, and I
totally get, not everyone hasthe liberty to step away on
their own accord when they'reworking.
(40:33):
So speak that nine to five, butif you can, that's.
That's huge.
And if you're with kids, littlekids all day, it can be
draining.
I have been there, you know.
But, and that's where I wouldput on, like, when, depending on
the ages of my kids, be like,okay, we're going to do, I can't
(40:53):
even remember it was on Netflixand it was like this kid
meditative thing.
And it was like the best thingever.
And I'd be like, we're going tolay on the ground and we're just
going to see who can be thestillest person ever.
And it was just this great wayfor me when I was starting to
get frazzled or tired.
to kind of get thatdecompression when my kids
(41:14):
weren't napping or, you know, Icouldn't just be like going up
to bed, enjoy yourselves, youknow, you're a four and two,
watch yourselves.
So, you know, I think there areways that we can kind of create
that little power down time forourselves to give back, because
as you said earlier, there'sThere's nobody that's going to
(41:36):
do that for us, or, you know,and so if we can tune in to
those signs, it's going to helpus overall.
So we're not overly stressed.
Our nervous system isn't overlyfrazzled which is going to
attribute to keeping us, thestress levels higher.
So even, you know, you're notgoing to get as great results.
(41:57):
It's not going to be as greatquality or great losing the
work.
When you get a massage, when youget those things, if you're
still frazzled at the end of it,you know, you're going to, it's
not going to last as long.
Kim (42:07):
And that brings me to another another talking point is
that oftentimes people will say,Oh, I don't have the time to get
a massage.
You know, they're so frazzled.
And so, you know, running fromthis thing to that thing, to the
other thing I've had clientscome out and say, you know, I
have so much.
Greater mental clarity, youknow, I always knew that from a
(42:29):
physical standpoint, it helped.
But from a mental standpoint,well, and there's that mind body
connection again you know, it,it really helps to take that.
That feeling of carrying theweight of the world on your
shoulders, it lifts it from aphysical sense, but also from a
mental sense.
So taking that time to, it's agift that we give ourselves.
(42:52):
You know, allowing ourselves tobe taken care of, allowing
ourselves to let someone else dothe work.
You know, I think going to yogais great or finding movement.
Self care is great, but allowingsomeone else to do the work for
you and literally being takencare of is, you know, I know
that it can sound indulgent butit's so I mean, I think it's
(43:17):
necessary.
There's nothing, there's justnothing quite like it in my, in
my opinion.
And I get like, not everybodylikes to be touched.
Not everybody likes to butthere's always Reiki as well.
And in Reiki.
You don't have to be touched.
You can receive the treatmentabove the body that the person
doesn't actually have to touchyou.
(43:37):
And that can, you know, for somepeople that is extremely
restorative, just, just allowingyourself to be taken care of to
be nurtured, you know, whenyou're the person that is doing
that for everyone else.
And I think it's hard.
It's hard to set that timeaside.
It's hard to make that time.
But the rewards are, and are sogreat.
Kat (43:59):
Yeah, I full heartedly,
Kim (44:00):
you know, a, you know, this Saturday you know, I, I look at
it like it's a doctor'sappointment.
You know, it's an appointmentwith myself that I don't cancel.
I I mean, I try not to things,you know, some sometimes things
come up.
I would always schedule amassage appointment on my
birthday when my kids Kids werelittle and then there would be a
snowstorm or, you know, and it'slike, well, what are you going
(44:24):
to do so, you know, but, youknow, allowing, allowing you to
have that time because there'sso many health benefits to
massage that I think, you know,it's, it's worth not just the
investment of time, butinvestment of money as well.
Kat (44:40):
Yeah, a hundred percent agree.
I always asked when my kids werelittle and even now I'd be like
Christmas birthday or Mother'sDay I'd be like massage Massage
is what I want and it wasawesome and my Husband wasn't
always a big believer.
He was supporter in you know, megetting massages and now he's
(45:01):
like I'm gonna say he drank theKool Aid and he See, Hind
massages because he's like Idon't feel stressed.
And then when he's gotten one,he's like, oh wow.
I didn't realize I was 10 andshoulders.
They're like carrying stress indifferent areas.
And I will say like a couple ofcrazy to say a little, almost a
(45:23):
month, over a month ago we had awedding out in California and
they had a spa at the hotel.
And I was like, you know what?
We should just book a couple'smassage.
We've been going nonstop, eventhough we don't feel overly
frazzled or nothing negative hasbeen impacting us.
It's just the busyness of life.
Let's just book it.
(45:44):
book a massage and do that.
So we booked a couple's massageand with that we got to sit by
the spa pool and the San Diegowarm sun and we're just sitting
there and we both were like wedidn't realize how much we
needed that just stop standstilltime and that give back to the
body that oh my goodness itlasted that feeling of just like
(46:06):
giving back to the body and thatinner I don't know, I call that
core relaxation just lasted forweeks.
And it, you know, yes, it was aninvestment, but it was something
that a, you know, that a dinnerout or anything else couldn't
give back to us that way.
And it was so amazing.
Like we still talk, we're like,yep, I think that's our thing.
(46:28):
Like, we don't always have toget away to get it, but like,
that is something we want tokeep incorporating in because.
It's not only just the healthbenefits, but just the mental
health benefits are huge to justhelp clear and get that complete
relaxation.
Kim (46:44):
And when you're doing it together, it's a lovely way to
connect.
Kat (46:48):
Yeah, it was, it was fun.
At first, like, I think that waslike our third time.
Fourth or fifth one together.
And it can be sometimes likewhen you're both on the tables
in the same room, like, Oh, ishis massage going well?
Like you could be thinking aboutit.
I've gotten to the point whereI'm like, whatever, he doesn't
have a great massage.
I'm going to enjoy mine.
(47:08):
Exactly.
I'll say I'm very, you said this much earlier.
But I'm intrigued about.
The future offering of trainingcouples to massage because I
think that is something I mean,one, I'll definitely sign up for
it with my husband.
I'll sign him up because I thinkthat is really helpful.
I know there are times where I'mlike, Oh, you know, I
(47:32):
chronically get tight in theneck and shoulders.
So oftentimes it's with morelife stress.
So I'll be like, can you justwork on my neck and shoulders?
And he's willing to, butsometimes I'm like, Oh my
goodness, you're applying toomuch pressure or, you know, so
it's just like, I think that I'mexcited for that future
offering.
So yeah, I think that is veryvital.
Kim (47:54):
Awesome.
Awesome.
Yeah, it's a really, it's a niceworkshop.
I've done it with with yoga andmassage.
So that's a possibility as well.
You know, the opportunity of,you know, a 1 on 1 session with
the 2 of you and And just me,that's a possibility, a way to
find connection in another way,find intimacy in another way,
(48:16):
like touch is just so importanton so many levels that we need
touch for for survival,obviously to You know, to
connect with our fellow humans,with with our spouses, with our
kids, you know, pediatricmassage is also something that
we do.
And that's also on our radars,teaching parents how to massage
(48:37):
their kids.
Because that's something that Ithink is really vital.
I learned infant massage earlieron in my career, but it's not
something that I ever really,other things kind of took
Priority, but that's certainlysomething that we could
potentially offer in the futureinfant massage is amazing to
start when they're babies.
You know, there's so many and wejust.
(48:58):
It for our kids.
There's so many wonderfulbenefits.
In fact, my kids went through atime where you know, we massage
them as babies and then astoddlers, they were like a
little ticklish.
So, you know, my son, when hewas, I'd say around 2, 2, I
can't remember if my daughterwas born yet or not.
Maybe it was before he was 2.
We had watched TV at night.
You know, before bed and I wouldstart massaging his feet and at
(49:21):
first he didn't like it and thenhe started sticking his foot.
It's like massage my foot, youknow and then they went through
a stage where they didn't reallywant massage.
And now that they're teenagers.
My son gets cupped regularly.
He prefers cupping over regularmassage.
My daughter likes both.
And it, you know, it's.
It's really, really wonderful.
They care, you know, middleschool and, you know, high
(49:44):
school.
Our middle school in particularis pretty rough and the, the
stress that's involved with justnavigating it.
So, you know, being able to, Ifeel really blessed to have
these tools that I can, youknow, I have a massage table at
home that I can use, you know,my husband and I can use to, to
help.
to help them.
(50:04):
But anyway, I digress.
So we have two or three massagetherapists at Optimal that are
pediatric trained.
And so, you know, the idea is tohave a workshop for parents,
where they can learn how to workwith their kids.
And there are so many kids thatare neurodivergent and massage
can really, really help calmtheir nervous system.
(50:25):
So we're talking.
ADHD, ADHD, autism spectrum inparticular, those are the top
three that come to mind andmassage can be super beneficial
for, for those types of kids.
Kat (50:38):
Yeah, I will wholeheartedly agree with that.
My youngest had had sensoryprocessing disorder and is
autistic and very early on, likefor the sensory diet, getting in
and doing massage and doingdifferent like that is one thing
that really connected with him.
He was also a NICU baby.
And in there, they were talkingabout like, touch is really
quintessential for pretty muchfor our babies.
(51:00):
Obviously not too much touch.
There's an appropriate amountjust because that can cause more
stress and burn more caloriesand like and they want to keep
the weight on babies.
But yeah, for him, he's verybig.
Like he has developed a reallygood sense of when he's feeling
dysregulated and when he needsYou know, either massage or like
(51:21):
a brushing technique or taking asofter ball and doing deep roll
down to help regulate hiscentral nervous system.
And it is, it's been kind ofcool because it's dare I say,
quote unquote, rubbed off on myolder son where he's gotten into
like different things like that.
And then like, Oh, this helpsme.
(51:42):
And, you know, it, it hasdeepened my understanding more
of like, why massage is greatand how it can really help the
central nervous system.
Because if your central nervoussystem is really fried and
running and stressed, you canwork out, you can walk, you can
do all these great things.
You can get enough sleep, butyou're never going to get the
(52:04):
full benefits of it until youregulate that nervous system
because it just is going to keeprunning.
And you're going to feel thislike.
You know, some clients describeit to me as like a hum in their
body or a different thing.
And you need to get thatregulated.
It's never going to behomeostasis.
We don't want anything in ourbody to be homeostasis, but like
it needs to be running moresmoothly.
Kim (52:25):
Yeah.
And I think for kids, it's easyto get overstimulated.
So having the tools, you know,as parents, it's, you know, I, I
just, in the last couple ofyears have really come to
understand what that even means.
You know, I'm, I'm an extrovertand introvert, which I guess is
(52:46):
known as an ambivert.
Now you know, I like beingaround people, but I, I
definitely have times where Ineed to, you know, just go
within, whether that's reading abook or, you know, Watching
watching TV by myself or justbeing by myself where no one's
talking to me.
No one's, you know, needingsomething from me And you know,
I like both but you knowrecharging when you're with
(53:09):
people all the time it canreally drain your battery and
You know for kids who havesensory processing, you know
noise can be so overstimulatingSo having some, having
different, you know, mindfulnesstechniques or massage techniques
that help even using temperaturecold can be really, really
(53:29):
helpful to stop that sensible oroverstimulation, or if someone's
having, you know, I don't knowwhat the clinical term for it
is, but like a meltdown wherethey're, they're just not able
to either express their needsor, you know, to, to function.
Cold can really help to stopthat cycle and bring them back,
(53:51):
so to speak.
It's one tool anyway.
Kat (53:54):
Yeah.
Yeah.
No, I love that.
This has been so great.
And there's so many topics westill haven't gone into about.
It is such a broad thing.
And I will say, you know, Ifwell, I'll ask you the question.
So if someone's because I get,you know, it's a financial
investment and not only justwith time, but how often would
(54:16):
you or the least amount wouldyou recommend someone getting a
massage?
Kim (54:22):
You know, it's different for everybody.
Everybody is different.
We see people that have chronicissues and then people who, you
know, take really good care ofthemselves and they just need,
you know, maintenance, you know,I think of the body is like
being a car.
You know, regular maintenance isreally important.
So, you know, we see we haveclients that come in twice a
week.
We have some who come in once aweek, some who come in every
(54:44):
other optimally, pardon the punI think every four to six weeks
is every four to six week, sixweeks is a good schedule.
But as often as possible, youknow, if that means coming in
once a quarter, that's once aquarter, that's, you know,
that's time that, you know, goestowards taking care of yourself
(55:06):
and having that at home programor coming for yoga, you know, we
also do.
So I, I think, I think you readin my bio that I do the yoga and
massage.
So we have yoga and massageclasses at optimal monthly,
every other month.
So the yoga teacher puts youinto yoga into a yoga pose,
usually restorative or again,and then 2 of us come around and
(55:30):
to.
Okay.
Hands on work massage whileyou're in a yoga pose.
So that's an an alternate wayto, you know, if someone can't
afford to come in as often.
We, right now, we charge 90minute class.
You're in a group setting butit's also a great way for
someone who has dealt with a lotof trauma, who feels safer with
other people around.
(55:50):
That's a good way for them toexperience massage as well.
They're fully clothed and in agroup setting, maybe they come
with a friend or a mom or asister, whatever.
Kat (56:00):
Yeah, I like that.
I like that.
This is awesome.
Where can people find you andfind more about Optimal Massage
and Wellness?
Kim (56:07):
So we have a website, OptimalMassage.
com we're located at, and goingback to the website, you can
schedule from there bothmovement and massage sessions.
If someone's coming in withsomeone else, so like a couple's
massage they need to call theoffice and also if they're using
a gift card, they need to callthe office and we do offer gift
cards as well.
(56:27):
And we have packages and allthat pricing information is on
the website.
We're located at 780 Miles Roadin Westchester.
We're right in front of the CHOPPrimary Care, right off of 322.
Kat (56:38):
Awesome.
Awesome.
I love that.
This has been so great and I'msure we'll have to have you back
so we can cover a lot more.
More topics about massage yoga,because we're just scratching
the surface.
So, but awesome.
Thank you so much for coming on.
Kim (56:51):
Thank you so much for having me, Kat.
I appreciate it.
And I look forward to next time.
Kat (56:55):
Awesome.
Thank you for tuning in to milesfrom review powered by catfish
drink.
If this podcast inspires youdon't keep it for yourself, hit,
follow, or subscribe to stayupdated on the new episodes and
leave us a review to help morewomen and moms discover this
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Your feedback fuels thispodcast, and I'd love to hear
(57:17):
what's working for you or whattopics you want to dive into
next.
You can connect with me onInstagram at catfish drink, or
share this episode.
With a friend who is ready toembrace her strength.
Remember fitness isn't aboutperfection.
It's about showing up foryourself and finding strength in
every step of your journey untilnext time, keep moving forward
(57:39):
one mile at a time.
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