Haven Bodywork & Wellness

Sometimes folks come to me with complex issues that have been building for years. I consider myself a partner in each client’s journey – we work together to unwind these issues and help them find lasting relief.

This client, Brian, was one of those people. I am so thrilled at the progress he has made. 🙏🏻

I know what it feels like to deal with ongoing pain issues, to feel like you’ve been struggling forever.

I love this work!!

If you have pain or tension, things like plantar fasciitis, frozen shoulder, tendinitis, foot/knee/hip/shoulder/neck issues, book a Rapid session and lets work on it!

No pain but need to relax? Book a massage 😎

Haven309.com

Traci is making progress!!

Traci has had rotator cuff surgery on her left shoulder and since then she hasn’t been able to get it above shoulder height.

Today we worked all around her shoulder, neck, side rib cage, and back, along with her chest. We even got up in her armpits!!

You can see in the after photo that we are definitely making some progress for her.

She has metal in her shoulder, so we will probably not get it up as high as the other arm, but we can certainly give her more range of motion and help her shoulder to feel less stiff 😎

If you or someone you love has an old injury, pain, stiffness issues that are making it hard to live their lives. Send them my way.

They can book a Rapid Fascia Session at Haven309.com

Traci is feeling better!

Traci came in this week struggling with knee problems, which was no surprise because she had a lot of tension built-up in her lower body!

I worked through her feet, ankles, calves, and knees releasing tension and stiffness all the way – she was a real trooper!

We were in session for around 30 to 40 minutes yesterday, and here is the text she sent me this morning 🙌🏻

👇👇👇

If you have pain and stiffness that keeps coming back or has been lingering for years, you are a great candidate for fascia work. 😎

You can book a Rapid session at haven309.com.

Jack is able to get his hand up behind his head again!! 🙌🏻

Jack came to me about two weeks ago with a very stiff upper body, making it nearly impossible to turn his head from side to side or look over his shoulder. He could barely tip his head back at all.

Today after our third session, he can turn his head left to right pretty well, lean his head back, and even reach his right arm up and put his hand behind his head.

He’s also noticed that it’s much easier to get in and out of his car; he was so stiff before he couldn’t bend his head enough to slide into the seat. 👏

Have shoulder issues? Be like Jack and come get it worked out in a Rapid Session! 😁

Book your session haven309.com

Jenny can touch her toes again!!’

Years of sitting causes stiffness in the back line of the body making it hard to touch our toes as we get older.

In Jenny’s session, we released tension in the fascia through the feet, ankles, calves, and thighs first. Then I worked all around the hips and finished by releasing the low back area.

These pictures are about 45 minutes apart!

The best part is that the benefits are lasting 😎

You can book your Rapid session at https://www.haven309.com/rapid

I am having so much fun sharing RAPID NeuroFascial Reset!!

If you’ve got achy stuff going on – I would love to help! You can book your Rapid session at haven309.com

Morning routines can easily become overwhelming lists of optimizations that feel more like obligations than support. After experimenting with elaborate protocols that inevitably collapsed under the pressure of real life, I've settled on three simple practices that provide genuine benefit without requiring significant time or ideal conditions.

These anchors work because they're brief enough to complete even on chaotic mornings, flexible enough to adapt to different circumstances, and effective enough that skipping them creates a noticeable difference in how the day unfolds.

Here are the three anchoring practices I return to every morning, regardless of what else is happening.

1. Warm Water Before Anything Else

Before coffee, before checking my phone, before any decisions about the day, I drink a full glass of warm water. This practice takes less than 2 minutes and addresses overnight dehydration, which affects energy, mood, and cognitive function. The warmth feels gentle on a system that's just waking up, and completing this one small act of self-care before external demands begin creates a sense of having started the day intentionally. Adding lemon occasionally provides additional liver support, but plain warm water accomplishes the essential goal of rehydration before anything else competes for attention.

2. Five Minutes of Natural Light Exposure

Getting natural light into my eyes within the first hour of waking helps regulate circadian rhythms that govern cortisol patterns, melatonin production, and energy throughout the day. This might mean drinking that warm water near a bright window, stepping onto the porch for a few minutes, or taking a short walk around the block. The duration matters less than the consistency of signaling to the brain that daytime has arrived. On darker winter mornings, I spend the time near the brightest window available and occasionally use a light therapy lamp when natural light is insufficient.

3. Protein Within the First Ninety Minutes

Eating protein early stabilizes blood sugar for hours afterward and prevents the mid-morning crash that leads to irritability, poor concentration, and cravings. This anchor focuses on getting adequate protein rather than requiring a specific meal, which means eggs some days, Greek yogurt others, and leftover chicken or a protein smoothie when cooking feels impossible. The flexibility around format, combined with commitment to the protein itself, makes this practice sustainable across different schedules and energy levels.

These three anchors address hydration, circadian regulation, and blood sugar stability, creating a foundation that supports hormones, mood, and energy regardless of the challenges the rest of the day presents.

So grateful to be bringing RAPID NeuroFascial Reset to Peoria!!

Below are some comments from someone I worked on Wednesday…

Fascia work is not about making us ultra relaxed or relaxing our muscles. It’s about freeing up our tissues so that our muscles can naturally relax on their own and our whole body and nervous system can shift into a more productive and relaxed state.

I know what it’s like to live with pain and stiffness in my body and to think that maybe we’re never going to feel relaxed or move well again. Don’t listen to that voice in your head that is telling you you’re getting old.

Let’s free up your tissues so you can get back to living your life again.

Haven309.com

It’s official! I am now certified in both Upper & Lower Body RAPID NeuroFascial Reset!!!

These sessions are not Massage! I will be focusing in on specific pain points and helping to release the tissues to help your body let go of pain.

If you have shoulder problems, low back pain, headaches, plantar fasciitis, tennis, elbow, or any other pain related issues, book a session with me and we will work on it! 

Book a 30 minute session at Haven309.com

Weekends often promise rest but deliver something closer to a different kind of exhaustion. Errands, social obligations, household projects, and the pressure to maximize free time can leave Sunday evening feeling no more restored than Friday night. True recovery requires intentional protection of downtime rather than simply hoping rest will happen once responsibilities are handled. Approaching weekends with awareness of what genuine restoration requires helps ensure that Monday arrives with replenished resources rather than accumulated fatigue.Here are six ways to transform weekends into actual recovery time.

1. Resist the Urge to Schedule Every Hour

Leaving unstructured time on the weekend creates space for the spontaneous rest that rigid schedules prevent. The impulse to fill every slot with activities, even enjoyable ones, often stems from discomfort with stillness rather than genuine desire. Protecting at least one significant block of unplanned time allows recovery to happen naturally without forcing it into a predetermined format.

2. Front-Load Obligations When Possible

Completing errands, chores, and necessary tasks earlier in the weekend preserves later hours for genuine rest. Spreading responsibilities across both days can create a persistent sense that things still need attention, preventing full relaxation.Concentrating obligations into a defined window and then firmly closing that window supports a clearer mental distinction between productive time and recovery time.

3. Limit Screen Consumption Intentionally

Passive scrolling often masquerades as relaxation while maintaining mental activation and preventing deeper rest. Setting boundaries around phone use, social media, and even television consumption during weekend hours creates room for activities that more effectively restore energy. Reading, time outdoors, and genuine social connection tend to provide more substantial recovery than screens.

4. Spend Time Outdoors Without Agenda

Natural environments support nervous system regulation in ways that indoor spaces cannot replicate. Time spent outside without fitness goals or productivity objectives allows the restorative effects of nature to work without the added pressure of achievement. A slow walk, sitting in a garden, or simply being present outdoors provides recovery that more structured outdoor activities may not.

5. Protect Sleep Consistency

Dramatically shifting sleep timing on weekends disrupts circadian rhythms and can leave you feeling worse, not better. While slightly longer sleep may be beneficial, staying roughly within your weekday sleep window helps prevent social jet lag, which makes Monday mornings particularly difficult.

6. Include at Least One Activity That Brings Genuine Joy

Weekends filled entirely with maintenance tasks and obligations provide functionality without nourishment. Ensuring that something genuinely enjoyable happens, whether creative, social, or purely pleasurable, feeds the spirit in ways that simply catching up on responsibilities cannot.

Approaching weekends as essential recovery infrastructure rather than overflow time for the week's unfinished business supports sustainable energy across the long rhythm of months and years.