Lowcountry Rolfing

Lowcountry Rolfing

Rolfing: SI
Personal Fitness Training
Massage Therapy
Yoga Instruction
Health Coaching BA in Philosophy - USC
Certified Rolf Practitioner
Certified Strength and Conditioning Specialist (NSCA-CSCS)
Certified Personal Trainer (NASM-CPT, NSCA-CPT, ACSM-CPT)
Registered Yoga Instructor (RYT-200)
Licensed Massage Therapist (LMT, SC 5527)
Group Fitness Instructor (ACE-GFI)
Corrective Exercise Specialist (NASM-CES)
Fitness Nutrition Specialist (NASM-FNS)
Cross Fit Kettlebell Isntructor Lv1
Functional Movement Specialist Lv1 (FMS)
Zanshindo 1st Degree Black Belt
Brazilian Jiu-Jitsu Blue Belt

Operating as usual


paradigm shift - “a fundamental change in approach or underlying assumptions.”

This is the main message behind the rebranding of my Rolfing and Wellness practice. There have been quite a lot of shifts and changes this year. I aim to adapt to these by continuing to work with a beginner’s mind while respectfully harvesting the fruits from what’s already been grown. The logo is a combination of things, each of which mean something to me personally.

The first is the “S” which both stands for shift and represents the flow of a river. We never step into the same one twice and this is meaningful for those seeking change. The bodies of the yin yang also appear like fish swimming along it which wasn’t intentional.

The second part is the yin-yang which is symbolic of the cosmic dynamic relationship between seemingly opposing forces yet compose one more powerful whole when in harmony. Consider the relationship between mind and body.

The third is the eight petal lotus flower giving body to the yin-yang, the fish, and the river. Eight petals represent the eight limbs of yoga (yamas, niyamas, asana, pranayama, pratyahara, dharana, dhyana, and samadhi), the noble eightfold path of Buddhism (right view, right intention, right speech, right action, right livelihood, right effort, right mindfulness, and right concentration), an the eight elements of Phoenix Rising Yoga Therapy (embodiment, awareness, acceptance, choice, discernment, truth, truth in action, and flow).

So, there’s a lot there (perhaps more) and I’m grateful to be able to communicate that in one glance thanks to the wonderful people @projectassistant who helped me find a design that fits me well. I’m looking forward to seeing the shifts and transformations which will take place. #shift #rolfing #bodywork #structuralintegration #massagetherapist #personaltraining #yoga #yogatherapy #health #fitness #wellness #holistichealth #alternativehealth #mindbodysoul #charlestonsc #logo #design


Smile and wave...for at least one second. Maybe for two if they’re still there next week. #humanflag #strengthandconditioning #calisthenics #ladderbars #swedishladder #stallbars #gymnastics #training #goals #health #fitness #coreworkout #corestrength #personaltraining #charlestonsc #bodyweightworkout #bodyweighttraining


Measuring progression is a bit tricky for assessing bodyweight movements. It’s also very, very, very slow yet if the train towards your goals is progressively moving along then there’s little need to change direction or reevaluate. Pulley pulls are getting towards three reps at 10lbs and struggling for two reps at 5lbs assistance. When 5lbs and 2.5lbs feels strong for 3-5 reps I just might be able to get an unassisted single by the end of the year but here’s to hoping.

Workout of the day:

Warm Up
Weighted Chin Up 3 x 5
Hang Shrug 3 x 10

Pulley Assisted Single Arm Pull-Up
2 sets of 3 reps, 2 sets of 2 reps, 2 sets of 1 rep; rest 90 seconds between sets

Single Ring Steeple Pull Up
5 sets of 1-3 reps; rest 90 seconds between sets

Wide Lat Pull w/ Archer Negative
4 sets of 6 reps total

Circuit (3 sets of 12 reps)
SUS Reverse Fly
SUS High Concentration Curl

#homeworkouts #bodyweighttraining #pullups #singlearmpullup #training #strengthandconditioning #calisthenics #fitness #homegym #pullup #personaltraining #strengthtraining #charlestonsc


No need to make all that noise...strength is developed through self-control....most times ; ) #deadlift #fitness #strengthtraining #weightlifting #training #strengthandconditioning #personaltraining #health #wellness #strength #silence #quiet #charlestonsc


Making some progress in levers and one of the biggest boosts came from this straight arm hanging pullover. It’s a tough one but teaches you to contract a lot of muscles at once simultaneously in order to stabilize the body for the pull. Cheating happens in the elbows which shows up on some reps. Working to keep elbows straight and using more scapular motion is key. Crosses over well into moving towards other goals. #frontlever #calisthenics #goals #workout #homeworkout #homegym #fitness #health #wellness #charlestonsc


What’s Rolfing? There are a lot of ways to respond but sometimes it’s best to leave things as they’ve already been best said. #rolfing #structuralintegration #bodywork #health #holistichealth #wellness #fitness #idarolf #fascia #gravity #healing #charlestonsc


No time to get your mobility work in at the gym?

Here’s one solution: Wall Facing Overhead Squats

Do these for a single set in the morning, afternoon, or evening for 20-50 reps or for 3-5 minutes. The challenge is to get as close to the wall as possible without touching it while not losing form or balance. As I get closer I have to widen my stance which is probably an indication of needing to take a wider stance for my squats all around having legs longer than the rest of my body. After a few sets I notice a much easier ability to keep the weight in my hips and my spine long without much compromise.

Can’t lift arms overhead?

Then try doing the same thing close to the wall with the hands on the hips. Same benefits are derived in the spine and lower girdle. #overheadsquat #squatmobility #mobility #flexibility #stretching #stretchtherapy #weightlifting #crossfit #homeworkouts #fitness #health #wellness #charlestonsc #personaltraining


When someone walks into the door for Rolfing two things catch my attention before what’s shared in conversation. One is the quality in continuity of motion, the transmission of energy. The other thing I notice is the simple shapes and shifts of a person’s form. I don’t go much into hypothesizing over what happened or analyzing anatomy. I simply consider what would the shape/person look, act, and feel like if he or she were more balanced. I then consider the process required for doing so, which is where things get a little more complicated. The beauty of series work is that it recognizes the layers upon layers which our bodies build themselves which have potential to change yet won’t overnight with just an hour of processing. No issue is singular either and we must spend an adequate amount of time and energy laying the foundation for the changes we want to make, making those changes, and ensuring the opportunity for those changes to be maintained. Even with my own 10 series in 2016 I witnessed dramatic shape change, both physically and mentally. It looks as though my composition changed but I weighed the same from Week 3 to Week 8. What changes you may notice between these two Noel’s is in how my body instinctively held itself. My belly is extended to keep up with the forward flare and carriage of my ribs stuck in an inhaled fixation. My glutes were hyperactive to keep me from falling forward and I had little sense of falling back. By the 10th hour I found my back, my butt, and my breath in ways which I hadn’t ever before leading to a life of new possibilities. If you’re interested in what a 10 Series is or what Structural Integration is then please don’t hesitate to message me for a conversation. #rolfing #structuralintegration #bodywork #myofascialrelease #somatichealing #movement #mindbodysoul #holistichealth #healthyliving #health #wellness #charlestonsc


First time chest to ground in a pancake without an extra push from @jsingabc. I haven’t always been really bendy nor am I naturally that flexible. As you can see from just the start of this 30 minute session I could barely fold over. Afterwards I got good range and today the DOMS is real. With consistent practice of long passive holds and repeated active sets of holds, things feel a little more accessible overtime (a really long time...like years). You’re body have to change its structure and cellularly speaking it’s possible to transform your physical make up a bit, but it takes time (a long time). Keeping the change in momentum requires not a dramatic shift in training but a slow digestible shift in lifestyle. A little bit of stretching here, a little bit of strengthening there. Make it easier to do, not harder. A little extra push when you’re focused in a session may also help such as this use of a weight plate to help pull my spine more flat for a deeper cake with many more layers. Join us for Myoga Mondays and Wednesdays at 6:00pm @drakefit.chs #stretching #flexibility #mobility #yoga #yogaclass #myoga #myofascialrelease #charlestonsc #health #wellness #fitness #calisthenics #pancake #personaltraining #functionaltraining


Another moment of things clicking with four balls after a great number of sessions dropping the ball(s). One thing I learn from trying to juggle is that the body knows what to do if you practice enough, even if it you’re not quite getting the effects you want. With that you just also have to learn how to get out of its way, taking your focus and transforming it into a thoughtless gaze that receives all information immediately. #juggling #progress #goals #handandeyecoordination #periphery #stability #movement #health #wellness #charlestonsc


“This is my profile. There are many like it but this one is mine.

My profile is my best friend. It is my life. I must master it as I must master my life.

My profile, without me, is useless. Without my profile, I am useless. I must post on my profile true. I must post more than an influencer who is trying to outpost me. I must tag him before he tags me. I will...

My profile and I know what counts in this life is not the number of our followers, the engagement of our stories, or the photos we share. We know that it is the likes that count. We will like...

My profile is human, even as I, because it is my life. Thus I will learn it as a brother. I will learn its weaknesses, its strengths, its handles, its algorithms, its insights, and its settings. I will keep my profile clean and ready, even as I am clean and ready. We will become part of each other. We will...

Before God I swear this creed. My profile and myself are defenders of my ego. We are masters of our followers. We are saviors of my life.

So be it, until victory is mine and there is no fear, but control.”

Insta-Rendering of The Rifleman’s Creed.

shiftrolfing.com 10/11/2020

Shift: Rolfing and Wellness

shiftrolfing.com Hi there! I'm Noel and I'm a Certified Advanced Rolfer and owner of Shift: Rolfing and Wellness. Shift is a practice that incorporates the best parts of different approaches to promoting health and fitness into one holistic approach guided by principles of structural integration, yoga, training...


“Someone call the vet...these pythons are sick!” - No but seriously, can’t say I don’t still dig the weights. There’s much benefit to training with external loads because a lot of the loads we take on during the day are ones we carry. There’s also benefit to strengthening certain areas for the larger tasks we want to accomplish. For example, a seated leg extension is a wonderful way to strengthen quadriceps for knee stability, endurance, and strength for tasks such as kicking. A concentration curl for the biceps may seem like a mirror muscle exercise but it too can be supportive in strengthen muscles, tendons, and ligaments necessary for single arm pulling (e.g. the single arm pull-up). The important thing to note however is that there’s a way to lift for bulk and a way to lift for performance. Going lighter and taking things to a full range is essential if you want to strengthen more than the muscle. Muscular development is also a benefit of such focused activity regardless if you want strength, hypertrophy, power, or all of the above. Workout of the day:

Superset 1:
Weighted Pull Ups - 5 x 3
Fast Pull Up - 5 x 3

Superset 2:
Russian Dip - 5 x 5
Assisted Muscle Up - 5 x 5

Superset 3:
Concentration Curl - 4 x 6
Close Push Up - 4 x 6

#fitness #curls #strengthtraining #exercise #training #functionaltraining #crosstraining #weightlifting #health #wellness #strengthandconditioning #charlestonsc #personaltraining


Just one stretch can go a long way. Join us for Myoga tonight at 6:00pm-7:00pm @drakefit.chs. #charlestonsc #yoga #yogaclass #fitness #health #wellness #stretching #stretchtherapy #flexibility #mobility


Finisher of the day and felt well primed after rolling around for Myoga @drakefit.chs this Monday evening from 6:00pm - 7:00pm. I’ve been doing a heck of a lot of tucking and keeping a straight line for hand balancing. This is the first evening in a while I focused on arching the back. It was much welcomed and much needed. Remember, the body loves balance. That includes a balance between flexion and extension. Join us for Myoga Wednesday at 6:00pm - 7:00pm. #stretch #wheelpose #archbody #stretching #stretchtherapy #yoga #yogaclass #myoga #functionalfitness #flexibility #mobility #wellness #fitness #myofascialrelease #foamrolling #spinehealth #charlestonsc #jamesislandsc #personaltraining #strengthandconditioning #goals #backbends #mobilitytraining


Changing up the programming after a 6 week period of a very similar workout week to week. This next period I’m starting the single-arm pull-up training with assisted negatives until I’m hopefully able to hit unassisted negatives more easily which I expect to take another 4-6 week cycle. In conjunction with training negatives right off the bat I’m adding a couple other moves to help build things up. If you aren’t changing up your programs and struggling to see results then consider the benefits of periodic assessments and redevelopments of your fitness routines. Questions on how to program? Please don’t hesitate to ask.

Workout of the Day:

Warm Up: 3 Sets of 5-10 Reps Each
Hang Shrugs
Hang Shrug to Pull Up


SA Pull Up Negatives (Assisted) - 5 Sets of 1-2 Reps
Archer Pull Up (Finger Assisted) - 5 Sets of 3-5 Reps
Weighted Single Arm Hang - 5 Sets of 10-15 Seconds

Superset 1:

Narrow Grip Pull Up (Chest to Bar) - 4 Sets of 6 Reps
Hanging Bodyweight Row - 4 Sets of 6 Reps
SUS Biceps Curl - 4 Sets of 6 Reps

Superset 2 (Optional):

Single Arm Archer Row - 3 Sets of 12 Reps
Single Arm Cable Row - 3 Sets of 12 Reps
Single Arm Cable Curl - 3 Sets of 12 Reps

Stretch!!! #workout #homeworkout #homegym #bodyweighttraining #pullups #singlearmpullup #calisthenics #fitness #programdesign #strengthandconditioning #health #wellness #strengthtraining #goals #charlestonsc #functionaltraining #mobility #personaltraining

shiftrolfing.com 10/05/2020

Creating An Art of Flexibility

shiftrolfing.com “All my life, I struggled to stretch my mind to the breaking point, until it began to creak, in order to create a great thought which might be able to give a new meaning to life…” - Nikos Kazantzakis The following is a section from a book I’ve had sitting in the file drawer for a long time. ...


Haven’t practiced dragon flags in a few weeks though today’s session felt better than usual. One reason is because of the weighted tucked flags I did for the workout making my legs feel lighter unloaded. Secondly, the scapular work I’m getting from practicing pulls and levers cross over well into other movements. Having this movement mantra in mind also helps strengthen larger connections “Hands to Sacrum, Feet to Head”. What does that mean? Ask a Rolfer. #dragonflags #legraises #stallbars #swedishladder #calisthenics #abs #coreworkout #coretraining #corestrength #stability #balance #mobility #homeworkout #homegym #bodyweightworkout #structuralintegration #bodywork #shift #personaltrainer #fitness #charlestonsc


Hurrah! I’ve found essence. An extract of myself from myself into the purest form of the golden flakes from which I was born. No more wondering, for this is essentially the treasure for which I’ve been wandering. In the thick of a pride’s dwelling was this bounty guarded. In the fear of our nearing encounter I had to ask “What would I have, if not myself?” The song of a hungry spirit echoed in my abdomen “I must have myself, I must, I must.” A wave of courage consumed me and I was made full from my own essence. #humor #essentiallyou #essence #foodlion


It’s not rocket surgery. Stretching before, during, and after training improves performance. It’s not a matter of whether or not you stretch, it’s how you do it and what your goals are for doing so. Just as with any other form of training there’s a lot more to stretching than just one method and it behooves all of us to gain more familiarity of how our bodies respond to different methods of stretching. It’s more tools in the toolbox for one. Want to learn more about stretching? Then join us for Myoga coming up Monday and Wednesday evenings from 6-7pm @drakefit.chs. Trainers, therapists, teachers interested in applying advanced stretching methods in your practices? Then stay tuned for professional workshop offerings starting in 2021!!! #stretch #stretching #flexibility #mobility #stretchtherapy #shouldermobility #training #rows #workshops #classes #fitnessclass #stretchclass #yoga #myofascialrelease #personaltrainer #charlestonsc #fitness #wellness #functionaltraining #functionalfitness #movebetter #movement

Our Story

BA in Philosophy - USC
Certified Advanced Rolf Practitioner
Certified Strength and Conditioning Specialist (NSCA-CSCS)
Certified Personal Trainer (NASM-CPT, NSCA-CPT, ACSM-CPT)
Registered Yoga Instructor (RYT-500)
Licensed Massage Therapist (LMT, SC 5527)
Group Fitness Instructor (ACE-GFI)
Corrective Exercise Specialist (NASM-CES)
Fitness Nutrition Specialist (NASM-FNS)
Cross Fit Kettlebell Isntructor Lv1
Functional Movement Specialist Lv1 (FMS)
Zanshindo 1st Degree Black Belt
Brazilian Jiu-Jitsu Blue Belt

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113 Wappoo Creek Drive Suite 2
Charleston, SC

Opening Hours

Monday 08:30 - 18:00
Tuesday 08:30 - 18:00
Wednesday 08:30 - 18:00
Thursday 08:30 - 18:00
Friday 08:30 - 18:00
Saturday 15:00 - 19:00
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