Our Pregnancy and Postpartum Wellness Guide is your essential resource for navigating the incredible journey of motherhood. Covering key categories, it offers expert advice and personalized insights to support you every step of the way. With a blend of professional expertise and practical wisdom, this guide empowers you to embrace pregnancy and postpartum with knowledge and confidence.
Chiropractic care during and after pregnancy offers a range of benefits that can make the whole journey a lot smoother and more comfortable for moms. Chiropractic adjustments can alleviate pregnancy-related discomforts such as back pain, pelvic pain, and sciatica by restoring proper alignment and reducing nerve interference. Plus, it can help with optimal pelvic alignment, which can mean an easier labor and delivery.
Postpartum, chiropractic care continues to be a game-changer. It can speed up the recovery process by fixing up any musculoskeletal imbalances that happened during pregnancy and birth. It also supports breastfeeding mothers by addressing issues like shoulder and neck pain commonly associated with nursing positions. Fit Spa in Nichols Hills offers holistic care beyond chiropractic services, making it a go-to destination for overall wellness. Their comprehensive approach includes prenatal massage, catering to the unique needs of expectant mothers. Skilled therapists provide soothing relief from pregnancy discomforts while promoting relaxation and rejuvenation. Fit Spa’s commitment to holistic well-being ensures that clients receive personalized care, supporting their journey to optimal health and vitality.
Kara Carder, owner of Resonance Mind Body Wellness and Tamika Vizecky, owner of Shaman Tika Massage.
Prenatal massage is like a soothing hug for both the mother and baby. As the body navigates the remarkable journey of pregnancy, prenatal massage can be a profound and much needed experience. It aids in alleviating aches and pains that manifest throughout the body, from the lower back to the feet. Yet, its significance extends beyond physical relief; it encompasses nurturing the spirit as well. “Therapeutic Massage is becoming more renowned as a way to alleviate a variety of physical limitations and soreness in the body,” says Tamika Vizecky, owner of Shaman Tika Massage in Oklahoma City. “We all experience discomfort in our bodies at some point in our lives,” she continues, highlighting the universality of bodily stress.
Kara Carder, owner of Resonance Mind Body Wellness, adds insight, stating, “Most women seek us out due to tension or stress, sometimes a combination of these factors.” She explains, “Women often reach out toward the end of their pregnancy when the weight of carrying another life becomes especially demanding. It’s a joy to bring life into your family and our world, and it’s important to support yourself and your body through that process.”
“As a woman specializing in pre and post-natal massage, I understand the challenges of pregnancy on the body,” Tamika further elaborates, drawing from her expertise. “Being able to empathize with what my clients are experiencing led me to knowledge and skills in techniques that can aid in guiding muscles to release and relax,” she underscores, highlighting her commitment to providing tailored solutions.
Addressing swelling and carpal tunnel syndrome during pregnancy can greatly benefit from prenatal massage. Kara notes, “Targeting techniques to help support vascular flow and the lymphatic system can help reduce these symptoms.”
Expectations for prenatal massage may vary depending on the facility you choose. Typically, prenatal massage involves utilizing a specially designed massage table with extra padding and support to accommodate the pregnant belly. Some massage therapists may incorporate pregnancy-specific bolsters, cushions, or positions to further enhance comfort during the session. Kara explains, “To ensure our clients’ comfort and mitigate any risks to the mother or child, we perform pregnancy massage after the 1st trimester in the side-lying position. We pay special attention to her body temperature and joint support. Scent is kept at a minimum, and noise levels will always be comforting with Resonance.”
Postpartum massages also hold significant importance for new moms. Tamika emphasizes, stating, “Growing a human is not easy and as studies have shown, the baby in our womb is continuously absorbing what state mother is in. Emotionally, mentally, internal and externally our baby feels it all.” Providing a much-needed opportunity to unwind before or after childbirth, prenatal massage contributes to mood elevation and increased energy levels, essential for navigating the challenges of new motherhood. Kara concludes, emphasizing, “We love seeing our clients after the birth of their little ones! New moms need just as much attention as our pregnant clients.”
For more information on prenatal or postpartum massage, visit resonanceokc.com/ and ShamanTika.MassageTherapy.com.”
For more information on prenatal or postpartum massage, visit resonanceokc.com/
And ShamanTika.MassageTherapy.com
Dr. Allison Matos, owner of Body Smart
Dr. Mackenzie Wesley, owner of Vibe Pelvic Health
Dr. Karinda Polk, owner of Perfect Peace Physical Therapy
Incorporating the care of a Pelvic Floor Therapist is essential for maintaining optimal pelvic health during and after pregnancy. In this section, we shine a spotlight on two local experts: Dr. Allison Matos DPT & founder of Body Smart PT, and Dr. Mackenzie Wesley DPT & founder of Vibe Pelvic Health. Through their expertise and personalized care, they empower women to address pelvic floor issues and enhance overall well-being.
Dr. Matos – BODY SMART
What leads women to see you?
“Our practice is a very specialized perinatal practice with services for birth prep, early postpartum recovery and female athletes (mom-athletes!). We believe moms are simply amazing and that all women deserve professionally guided postpartum rehab. Women who seek our private practice are often looking to be fully informed and better prepare their bodies for birth and postpartum recovery.
We work with women who want to make informed choices about exercises during pregnancy, know how to prepare for birth, and get back to feeling like themselves and continue the activities they love postpartum!”
What are some signs you should see a perinatal PT?
“While we believe you do not have to have current symptoms to work with a perinatal PT, some clear signs that you would benefit from an evaluation include any pelvic area pain, back pain, leakage, constipation or pelvic area pressure. When we get down to the real root of these issues they can most often be resolved!”
What is the best approach for helping athletes improve their pelvic health?
“Our clinic sits at the crossroads of pelvic health and female athlete performance. We love helping women sustain an active, joyful lifestyle. We believe in treating the pelvic floor with a holistic approach, which means looking at both the whole-person and the whole body. This means a head-to-toe evaluation especially during postpartum, as there are many external ‘influencers’ that can impact pelvic floor recovery and function. We work with women to strengthen their pelvic floor using functional training and believe patients deserve much more than lying on a table doing kegels!”
The message we want all women to know:
“Working with a women’s health specialist DPT doesn’t need to be intimidating, it can actually be fun and help you back to feeling like yourself! We are here to answer any questions and strive to treat all our amazing patients with respect and compassion.”
How can pelvic floor PT help women during their pregnancy?
“Pelvic floor PT helps with many of the symptoms women experience throughout their pregnancy. I see clients in all stages of pregnancy, not just the third trimester. Some of the symptoms we address include low back or SI joint pain, pubic bone pain, sciatica, incontinence, and trouble with constipation. Many of these symptoms are common to experience during pregnancy but can be addressed for relief throughout the pregnancy as well as better outcomes postpartum. To prepare for birth, one of the things we work on is perineal massage as this helps women have a less likely chance of vaginal tearing with childbirth. We also discuss many of the breathing techniques, deep core strategies and birthing positions that might be best for delivery. Many of the clients we see during pregnancy also have a plan for postpartum so they can start their safe recovery without hesitation or delay, making for quicker recovery.”
When should women start seeing a pelvic floor PT after birth?
“Women typically come to pelvic floor PT as early as 6-weeks postpartum or after the postpartum follow-up visit with their doctor. Recovery after birth looks different for many women, mostly depending on her history and labor/delivery process. Pelvic pain is very common after birth, whether it is from vaginal tearing or not, pain is never “normal” and should be addressed right away. I also see many clients very eager to get “back in shape” as quickly as possible. I love helping them get back to their fitness journey but remember, slow and steady is best!”
Who should be seeing you but they don’t know about your service line?
“Women of all ages and stages of life would benefit from pelvic floor PT. Recently, I have been having more clients come in with the goal of a healthy and efficient birthing process. Working with clients to treat their symptoms is what I do often, but I also love working with clients to prevent any of the symptoms that are common throughout pregnancy as well as prepare for postpartum recovery.”
What leads women to see you?
“Word is beginning to spread that things such as pelvic/hip/back pain, urinary leakage, and persistent constipation don’t have to be the “norm” during pregnancy (nor in any season of life). While many women wait to come see us after dealing with such things for months in pregnancy, a large percentage of women seek out care with us for preventative care. In the postpartum season women seek out care for issues such as perineal tearing, pelvic heaviness/pelvic organ prolapse, diastasis recti, birth injuries, and to return to activities such as higher level fitness and running.”
Who should be seeing you but they don’t know about your service line?
“There is an awesome resource out there called the “Cozean Pelvic Dysfunction Screening Protocol.” You can look it up and if you check off any box, we are the provider for you! I always joke around with potential new clients and tell them to add another “point” if you are currently pregnant or ever gave birth as the body goes through so many changes during this time and deserves assessment. Unfortunately society has told us things such as pain in pregnancy, unbearable childbirth, and peeing in motherhood are all normal, but this is not the truth and why we desire to walk with you through these seasons. In addition, I think many individuals hear “pelvic floor” and automatically assume they are not appropriate candidates for care because they had a cesarean birth or perhaps their issues are “outside” of the pelvic floor (such as diastasis recti). First and foremost, we are doctor’s of physical therapy who specialize in the WHOLE body and simply add in our speciality of the pelvic floor thereby giving you a true comprehensive approach. Secondly, you may be surprised at how much the pelvic floor contributes to proper cesarean and diastasis healing. After all, the whole body is beautifully connected together.”
How can pelvic floor PT help women during their pregnancy (ie: perineal massage + its benefits etc)?
“Our pelvic floor has a couple major roles in pregnancy and birth. First of all, it works with many other muscles groups to provide pelvic girdle stability. Many chiropractors we collaborate with love sending clients our way because they notice their mother’s hold adjustments because we are assessing the full pelvis (internal and external) for imbalances and stabilizing as appropriate. Secondly, it’s role during birth is to relax and create space for baby to navigate into the birth canal and to properly stretch as baby is birthed to reduce the risk of tearing. When coming to see us in pregnancy you can expect:
Do you know someone who does not live local that would benefit from this level of care? Or perhaps you have a busy schedule and aren’t quiet sure where to fit appointments into your routine? We created a course just for you! This online e-course with over 200 hours of video content includes all of the subjects answered in this question and more. It’s truly the course I wish I would have had to support my body, heart, and mind during pregnancy.” Click here to learn more!
When should women start seeing a pelvic floor PT after birth?
“One perk to establishing care with us during pregnancy is having a reserved spot on our schedule for priority postpartum care. With these ladies, we recommend seeing them 2-3 weeks postpartum to review how birth unfolded, assess the body for any imbalances (from an external standpoint, of course), and begin baby bonding exercises. Being a mama is hard— we must get rid of the idea of doing NOTHING for 6 weeks and then return to EVERYTHING after your 6 week visit with your birth provider. The big takeaway with “when” to see a pelvic floor PT after birth is this: the sooner, the better, as your physical and mental health allow. Finally, please know you are never “too late” as we get mama’s 20+ years after childbirth. All jokes aside, the longer postnatal care is postponed tends to lead to unnecessary issues developing. We want you to thrive in motherhood!”
“I encourage all pregnant women to perform perineal massage therapy in the third trimester to decrease tearing by 30 percent” – Dr. Ben Barenberg
When to see a Urogyn?
A Urogynecologist specializes in pelvic and vaginal care, addressing conditions like pelvic organ prolapse, urinary incontinence, and vaginal tears after delivery. With advanced training, they provide expert evaluations, treatments, and postpartum care to optimize recovery and promote long-term pelvic health. Postpartum, seeing a Urogynecologist is crucial for tailored care addressing pelvic floor issues like incontinence vaginal repairs or prolapse. Their expertise and understanding of postpartum challenges ensure comprehensive evaluation and treatment, promoting a smoother recovery and preventing long-term complications. With their expert support, you regain control over your health, improving your quality of life.
What are treatments for urinary incontinence?
Treatment options for urinary incontinence vary, providing solutions tailored to individual needs. Lifestyle changes like bladder training and pelvic floor exercises offer effective, non-invasive approaches. Medical interventions such as medications or nerve stimulation may be prescribed for certain cases. For more severe instances, minimally invasive procedures like sling surgery provide lasting relief. It’s essential to consult a Urogynecologist to explore these options and find the best fit for your lifestyle and preferences. Don’t hesitate to seek support; regaining control over urinary function is achievable and enhances overall well-being.
What options are available for the treatment of female sexual dysfunction?
Treatment for female sexual dysfunction encompasses various approaches, including innovative therapies like vaginal laser, stem cell, and compression wave therapies. Vaginal laser therapy rejuvenates tissue, improving lubrication and sensation. Stem cell therapy utilizes regenerative properties to enhance tissue health and function. Compression wave therapy stimulates blood flow, promoting arousal and sensitivity. These advanced treatments offer promising results, addressing both physical and psychological aspects of sexual dysfunction. Consulting a Urogynecologist can help determine the most suitable option, restoring confidence and intimacy. With modern interventions, reclaiming a fulfilling sex life is within reach.
What is pelvic organ prolapse and vaginal tearing, and how can a Urogynecologist help?
Pelvic organ prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend from their normal positions and bulge into the vaginal canal due to weakened pelvic floor muscles and connective tissues. A Urogynecologist specializes in diagnosing and managing pelvic floor disorders, including pelvic organ prolapse. Their role in caring for this condition involves comprehensive evaluation, personalized treatment plans, and, if necessary, surgical intervention to restore pelvic floor support and alleviate symptoms. By providing expert guidance and support, Urogynecologists empower patients to regain comfort and function, improving their quality of life. Regarding vaginal tearing during delivery, a Urogynecologist will assess tear severity and perform meticulous repairs using specialized techniques. They provide personalized postpartum care to optimize healing and minimize complications. With their expertise, urogynecologists ensure women receive the highest standard of treatment for vaginal tears, promoting optimal recovery and long-term.
Staying physically fit during pregnancy isn’t just about maintaining a cute baby bump; it’s about nurturing your body to handle the incredible demands of childbirth and postpartum recovery. Exercise during pregnancy, with proper guidance and moderation, can enhance overall health, boost energy levels, and even ease common discomforts like back pain and swelling. Fit4Mom OKC and Blush Bootcamp, both local gems, recognize the importance of supporting moms on their fitness journey. With childcare options and a focus on creating a supportive, all-female environment, these businesses provide a safe space for pregnant women to stay active. But the benefits don’t end with delivery; maintaining a fitness routine postpartum can aid in restoring strength, improving mood, and even speeding up recovery. It’s crucial to consult with a healthcare provider before starting any exercise program during pregnancy, and to listen to your body’s cues throughout. Every pregnancy is unique, so what works for one mom might not be suitable for another. With the right balance of caution and commitment, though, staying active during pregnancy and beyond can be a game-changer for both physical and mental well-being.
Blush Bootcamp and Fit4Mom OKC are shining examples of local businesses dedicated to supporting women’s fitness journeys, especially during pregnancy and postpartum.
Fit4Mom OKC offers a range of fitness programs specifically designed for moms, including prenatal and postnatal fitness classes. Their prenatal classes focus on safe and effective exercises tailored to each trimester, helping moms-to-be stay active and prepare their bodies for childbirth while also connecting with other pregnant women. Postnatal classes provide a supportive environment for new moms to rebuild strength, regain energy, and bond with their babies through workouts that incorporate strollers or baby carriers. With the option to train with your baby during classes, Fit4Mom OKC makes it easier for moms to prioritize self-care without the worry of childcare logistics. By offering stroller friendly and kid-free workouts during the daytime, evenings, and weekends, Fit4Mom strives to reach all the moms and provide a supportive community throughout all stages of motherhood.
Blush Bootcamp prides itself on being an all-female facility, creating a welcoming space where women can feel empowered and supported on their fitness journey. They offer free childcare, women’s only sessions, and unlimited bootcamp sessions. Their inclusive approach ensures every woman, at any fitness level, feels supported to achieve her goals. During pregnancy, Blush Bootcamp provides modified workouts and personalized attention to ensure safety and comfort for expectant mothers. Their postpartum offerings focus on rebuilding core strength, improving endurance, and promoting overall well-being as women transition into motherhood. With a commitment to inclusivity and community, Blush Bootcamp strives to create a supportive environment where women of all fitness levels feel empowered to reach their full potential.
Diet plays a critical role in supporting maternal health during and after pregnancy, providing essential nutrients for both mom and baby’s growth and development. During pregnancy, the recommended calorie intake varies depending on factors like pre-pregnancy weight and activity level, but on average, most pregnant women need around 300 extra calories per day to support the growing fetus. After childbirth, if breastfeeding, an additional 500 calories per day are typically recommended to support milk production and maternal energy needs.
Specific herbs and nutrients are also recommended postpartum to support hormone balance and lactation. Herbs like fenugreek and blessed thistle are believed to increase milk supply, while foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can support mood and hormone regulation. Foods high in iron, like leafy greens and lean meats, are essential for replenishing iron stores depleted during pregnancy and childbirth, helping prevent postpartum fatigue and promoting overall well-being. Experts say that prioritizing a nourishing diet during and after pregnancy can have profound effects on maternal health and well-being, supporting both physical and emotional recovery. Visit fitcitymag.com for low cal recipe ideas during and after pregnancy.
Pregnancy and postpartum mental health are vital aspects of maternal well-being but often overlooked. According to the CDC, around 15% of women experience postpartum depression, yet many suffer in silence due to stigma. Gender disappointment, feeling sad or anxious if the baby’s gender isn’t what was hoped for, is also common but rarely discussed. The transition to motherhood can be overwhelming, with sleep deprivation, hormonal changes, and new responsibilities adding to the stress. It’s crucial for expectant and new mothers to prioritize their mental health, seeking support from loved ones and healthcare professionals. Talking openly about feelings, practicing self-care, and joining support groups can help alleviate the burden. Recognizing the signs of postpartum depression and seeking help early is essential for recovery. Remember, it’s okay not to feel okay, and seeking help is a sign of strength, not weakness. By fostering a supportive and understanding environment, we can break the stigma surrounding pregnancy and postpartum mental health, ensuring every mother receives the care and support she deserves.
Signs of postpartum depression include:
It’s essential to seek help if you’re experiencing any of these symptoms.
Dr. Ronnie Farris, a local OBGYN and mental health advocate, emphasizes the heightened vulnerability of women during pregnancy and postpartum, stating, “Women at baseline are at increased risk for struggling with depression and anxiety.” She notes the anxieties surrounding pregnancy, especially for those with prior losses, highlighting the struggle to form attachments due to fear. Addressing the stigma surrounding mental health, Dr. Farris states, “There is such a stigma surrounding mental health.” She stresses the risks of untreated depression and anxiety on pregnancy outcomes, citing poor fetal growth and increased likelihood of C-sections. Dr. Farris underscores the prevalence of postpartum depression, revealing, “Postpartum depression is the most under-diagnosed pregnancy complication.” She sheds light on the void in care for affected women, attributing it to suboptimal training and disparities in access to mental health professionals. Dr. Farris expresses her dedication to improving care for women struggling with perinatal mood disorders, stating, “It’s a big problem and something I am passionate about.”
Seeing an obstetrician-gynecologist (OBGYN) is key for both mom and baby’s well-being. Regular appointments with an OBGYN mark important milestones, where they’ll check vital signs, monitor fetal growth, and address any concerns. These visits also include screenings for potential complications like gestational diabetes or genetic abnormalities. When choosing an OBGYN, consider their experience, communication style, and approach to childbirth. Finding a caring and knowledgeable OBGYN builds trust, providing support throughout pregnancy, labor, and delivery. Establishing this relationship fosters confidence and peace of mind as you navigate your pregnancy journey. Dr. Ronni Farris, local OBGYN, offers a unique approach to care at her clinic which includes birthing classes and an in depth patient pregnancy guide. Learn how to navigate pregnancy with confidence, straight from a trusted expert in women’s health care.
What topics are included in your birthing classes?
“Our birthing class provides a comprehensive journey through late pregnancy to early postpartum, offering an overview into each stage of pregnancy. We discuss the symptoms expected in late pregnancy, including contractions, and when to seek evaluation in our OB emergency room. Definitions of labor are clarified, alongside insights into identifying its onset. Upon hospital admission, procedures like consent signing, IV placement, and fetal monitoring are discussed. We also review the different devices used during labor, such as the Amniohook and fetal monitors, alongside diverse pain management options. We address emergency scenarios like difficult deliveries and NICU circumstances, shedding light on neonatal resuscitation. Post-delivery concerns, including vaginal repairs and indications for C-sections, are covered, with a step-by-step walk-through of the entire OR process. Postpartum care on the unit, including frequency of vital signs, maternal and neonatal exams, and testing procedures, is thoroughly discussed. Our session also highlights potential postpartum issues, such as pelvic floor concerns and postpartum depression, with ample resources provided for further guidance.”
“The class further extends to newborn care, as a pediatrician outlines essential aspects like newborn exams, circumcision, and early follow-up care. This segment provides expectant parents with a comprehensive understanding of what to anticipate during the initial months with their newborn. Following this, a lactation consultant offers techniques for establishing a latch, overcoming common breastfeeding challenges, and strategies for successful pumping and bottle feeding.”
“By covering a wide range of topics from late pregnancy to newborn care and breastfeeding, our birthing class equips expectant parents with the knowledge and resources they need to navigate the journey to parenthood confidently.”
What are some key points you include in your new patient pregnancy guide?
“My pregnancy guide offers a comprehensive overview of each office visit throughout the pregnancy journey. It covers what to expect at each gestational age, including lab work, ultrasounds, and exams. I want my patients to feel informed and prepared at every appointment. The guide delves into the purpose of each lab test, including genetic screening options, and explains fetal monitoring procedures. It briefly touches on high-risk pregnancy and referrals to specialists, while also addressing symptoms warranting emergency evaluation. The guide also discusses timing of delivery, natural labor versus induction, and what to expect during a C-section. It features a FAQ section covering topics such as exercise, safe foods, travel, and medications during pregnancy. I made sure to include a partner’s guide to pregnancy, empowering the support person to provide comfort and assistance throughout the journey.”
“When it comes to pregnancy support, midwives, doulas, and birthing coaches stand as empowering options for many expectant mothers. Midwives offer personalized care, blending medical expertise with a nurturing touch throughout pregnancy and childbirth. Doulas bring a comforting presence, providing emotional and physical support during labor, ensuring a smoother journey into motherhood. Birthing coaches offer tailored guidance, equipping women with relaxation techniques and empowerment tools for a confident birthing experience. Together, these options offer a holistic approach to pregnancy, empowering women to embrace the childbirth journey with knowledge, confidence, and a sprinkle of extra support.”
Interested in more health and wellness tips? Keep following Fit City, your destination for OKC healthy living. Fit City helps you create positive lifestyle changes so that you can live your best, healthiest life! Click here to be the first to know about local wellness events, grand openings and healthy recipes.
Coffee shops have become an integral part of modern society, providing a place for people to gather, work, and socialize over a cup of coffee. While large coffee chains may dominate the market, local coffee shops offer a unique and valuable experience that cannot be replicated elsewhere. Junction Coffee, located in downtown Oklahoma City, is a unique business whose purpose is to create community and hope, rather than just a profit.
Through the proceeds of their coffee sales, Junction Coffee supports local and international organizations that are concerned with issues of justice and mercy. Junction Coffee also has OKC’s only double-decker bus, Maebelle, that serves as a mobile cafe and eatery. Being mobile allows them to create a community that bridges different areas of the city, different demographics and different social situations.
Local coffee shops create a sense of community. Unlike large chains, local coffee shops are often run by people who live in the area and are passionate about creating a space where people can come together. These shops are often frequented by regulars, who are greeted by name and engage in conversations with the staff and other customers. This creates a sense of belonging and connection that is essential for mental health and well-being.
Matt Johnston, co-owner of Aspen Coffee, aspired to create an atmosphere that comforts the people who enter its doors. Johnston says, “Even if someone only buys one cup of coffee that day, we want the customer to feel comfortable staying several hours.” Each of the six locations provides a unique design, some have a more organic and rustic feel with exposed brick and wood countertops, and others a more modern and airy vibe with concrete walls and high ceilings. Each location has a relaxing atmosphere with seating areas that allow you to sink in and stay awhile and plenty of space for small groups to gather and chat.
Being local means offering specialty coffee blends, baked goods, and other products that are unique to the area. These variety of options provides customers with a more authentic and personalized experience. Hoboken Coffee has spent years mastering the process of sourcing and roasting ethical and delicious coffee. They even have a delivery service so you can get your fresh grounds straight to your door. Hoboken brews specialty coffee that’s perfectly roasted in Historic Downtown Guthrie on their beautiful, Diedrich, five kilo coffee roaster. Stop by for a caramel latte off their La Marzoco Linea or enjoy a slice of freshly baked coffee cake. Another local fave is Landing Coffee Co.
Award-winning Coffee Slingers is a farm-to-cup concept coffee shop located in downtown Oklahoma City. Their hand-crafted coffee menu includes fan favorites such as the, Honey Lavender Latte or Chocolate Strawberry Latte, as well as their Americano, cold brew, espresso, press coffee, macchiatos and more. Non-coffee lovers can order one of their varieties of black tea, green tea, herbal tea or iced tea. Not only are they known for their delicious coffee drinks, but also their locally sourced baked goods and friendly baristas.
At Aspen Coffee Co, the flavored lattes are their most popular items but don’t sleep on the Granita, a sweet frozen version of the latte. Another favorite of Aspen’s is the Cortado, an espresso with a bit of steamed milk. Cortado is a well-known drink in Spain, Portugal, and Latin America. Smoothies and treats baked from scratch are available, including tasty gluten-free options and chocolate-covered coffee beans for days of indulgence.
Supporting local coffee shops means supporting the local economy. When you support a local coffee shop, you are supporting the livelihood of the owners and employees, who are often small business owners. This money stays within the community, supporting other local businesses and creating a ripple effect that benefits everyone.
This is apparent at Elemental Coffee Roasters, a small-batch roastery and vegan cafe in Oklahoma City, OK. The environment is bright, welcoming and offers a sense of connection through their long community tables and local merchandise for sale. They’re a community-driven company dedicated to producing the finest coffee while providing their customers with the best service imaginable. Their mission is kind of like their coffee – pure and simple.
Local coffee shops are important for a variety of reasons: They create a sense of community, support the local economy, offer unique experiences, promote sustainability, and serve as cultural hubs. By supporting local coffee shops, we can contribute to the health and vitality of our communities. So the next time you’re in the mood for a cup of coffee, consider visiting a local coffee shop and experience the difference for yourself.
Check out Aspen’s newest location in OKC at 2420 NW 150th Oklahoma City, OK 73134!
Phone: 405.334.6783
Website: http://www.aspencoffeecompany.com/ @aspencoffeeedmond.
Address: 611 N Broadway Ave, Oklahoma City, OK 73102
Website: junctioncoffeeokc.com
ELEMENTAL:
Address: 815 N Hudson Ave, Oklahoma City, OK 73102
HOBOKEN:
Address: 224 S Division St, Guthrie, OK 73044
Website: https://www.hoboken.coffee/
COFFEE SLINGERS:
Address: 1015 N Broadway Ave, Oklahoma City, OK 73102
Website: https://www.coffeeslingers.com/
Sometimes a winter ski trip leaves you with more than a picture to post and a sunburned face. If you get injured, it can cost you a trip to the ER and sometimes surgery. Whether you enjoy winter sports or forgot to salt the driveway, winter injuries are more common than we want to realize.
Regardless of injuries, winter is still a great time to focus on preventive and optimized services. Physical Therapy Central’s team encompasses nearly 75% of the board-certified therapists in the state, all of them focusing on helping everyday movements get better.
PTC offers many niche practices, including pelvic health, sports therapy, work hardening services, specialized trigger point needling, and virtual reality. It is the fastest growing clinic with 35 locations and several more that are opening by year-end. When mobility is harder, such as during the winter months, patients with arthritis often find their bodies are out of balance, causing falls.
The clinic mainly addresses joint pain, in a bid to avoid or delay surgery, but they also focus on prevention, managing chronic diseases like arthritis, and have certified sports therapists in multiple clinics.
The virtual reality technology they use is a convenient, comfortable experience. While wearing the goggles, you are presented with animation and videos designed to help you learn, understand, and retain information about pain and your perception of it. Your physical therapist will integrate VR into one of your regular, activity-based physical therapy sessions, guiding you through the treatment and continually monitoring your progress.
“The Pain Squad™,” a Confluent Health program available at the clinic, provides exclusive education on chronic pain and pain science, specific exercises, and virtual reality. Integrating physical therapy, behavioral health, and innovative technology solutions, The Pain Squad™ provides a more effective, science-based alternative to opioid-based treatments. The Pain Squad™, created by Confluent Health and available exclusively at Physical Therapy Central, is tailor-made to provide much-needed, high-quality, and personal care for people experiencing chronic pain.
PTC handles both acute and chronic injuries. People are often unaware that you can self-refer to physical therapy, and no doctor’s note is needed. So, for all you weekend warriors who went skiing and need to be seen immediately after returning, you can come in the next day to minimize the impact.
Janie Taylor, PT, DPT, OCS, is a partner in Physical Therapy Central and Confluent Health. She currently serves as the CEO of Physical Therapy Central and Redbud Physical Therapy, overseeing 50 outpatient clinics across Oklahoma. Janie became interested in physical therapy during undergrad due to back pain from competitive sports. Once she realized the impact of physical therapy on her life, her passion transcended into her career. “We’ve grown very organically,” Janie says. They’re the only privately owned outpatient physical therapy company in Oklahoma.
Physical Therapy Central offers therapists a fun work environment and an opportunity for entrepreneurship for those who want to become partners at the many locations.
To find the location nearest to you, visit ptcentral.org/locations.
During the bitter months of winter, we long for the sun’s warmth on our skin. We miss the glow of our summer tans. But wintertime is the best time to repair your skin and create a healthy glow by reversing the damage done by the harsh sun. Elevate Wellness & Aesthetics offers laser and facial treatments to rejuvenate your skin from the spots caused by everyday living and the sun.
Located in Norman, OK, Elevate Wellness & Aesthetics specializes in hormone pellets, Neo Elite Laser, and fat and cellulite reduction. Ashley Willeford, the owner of Elevate, says, “Laser treatments are more comfortable when your skin is less tanned. The more intense your tan is, the more the light will pick up.” She recommends the SmoothGlo device, one of the most popular services heading into the cooler months when people’s complexions are fairer. “There can be more discomfort with tan skin, so we recommend always doing the treatments in the winter.”
SmoothGlo is an innovative sequential skin treatment that utilizes two proven technologies delivered one following the other in one session, resulting in visibly fuller, brighter, firmer, and more youthful-looking skin. It focuses on hyperpigmentation/brown spots, redness, and veins.
It delivers immediate and accumulative results achieved in 3–4 visits with minimal discomfort and little to no downtime. SmoothGlo was created in response to consumers seeking skin treatments that address multiple signs of aging in one session.
The treatment focuses on three layers of rejuvenation: skin tone, texture, and volume. The stellar intense pulsed light improves skin tone by treating “reds and browns,” including stubborn lentigos. The Legend Pro™ VoluDerm™ radiofrequency microneedling improves skin texture by smoothing wrinkles and enhancing hyaluronic acid’s natural production, improving volume and helping reduce pore size.
The IPL destroys the pigment and blood-filled capillaries with microneedling to create micro wounds in your skin to regenerate collagen and elastin. You can return to everyday skincare and makeup within 24 hours after treatment. Any redness, swelling, or irritation only lasts 3 to 4 days.
While hydrafacials aren’t recommended just for winter—they are a year-round treatment—they are crucial to regaining moisture in your skin during dryer months. Hydrafacial’s three-step process is: 1. Cleanse + peel by gently exfoliating, and a relaxing resurfacing brings out a new layer of skin. 2. Extract + hydrate with a painless suction that removes debris from pores while intense moisturizers nourish and quench your skin. 3. Fuse + protect, antioxidants and peptides saturate your skin’s surface to maximize your glow.
To view a service that could benefit you, visit elevatewellnessandaesthetics.com. Elevate Wellness & Aesthetics offers free consultations to anyone unsure of what service to select. Be on the lookout for 12 Days of Christmas, featuring a discounted service each day on their social media pages.
Oklahoma may be known for its rolling plains and bustling cities, but it also boasts some of the most breathtaking hiking trails in the country. From the rugged hills of the Ouachita Mountains to the serene beauty of the Wichita Mountains Wildlife Refuge, Oklahoma has something to offer every type of hiker. In this blog post, we’ll explore some of the best hiking trails in Oklahoma.
Located in the Wichita Mountains Wildlife Refuge, the Mount Scott Trail is a 1.5-mile trek to the summit of Mount Scott. This trail is perfect for hikers of all skill levels, as it is well-maintained and provides stunning views of the surrounding landscape.
This 3.5-mile trail is also located in the Wichita Mountains Wildlife Refuge and offers hikers a chance to explore some of the most scenic areas of the park. From rugged granite boulders to crystal-clear streams, Charon’s Garden Trail is a must-do for anyone visiting the refuge.
The Little Baldy Trail is a 1.5-mile loop trail located in the Ouachita National Forest. This hiking trail is relatively easy, making it perfect for families or beginners. The trail offers spectacular views of the surrounding hills and forests.
Turner Falls is a popular hiking destination for both locals and visitors to Oklahoma. The park offers a variety of trails that range from easy to strenuous. The highlight of the park is the 77-foot waterfall, which is one of the tallest in the state.
The Tallgrass Prairie Preserve is located in northeastern Oklahoma and is one of the largest remaining tracts of tallgrass prairie in the world. The preserve offers several hiking trails that provide a glimpse into the unique ecosystem of the prairie.
Located in Tulsa, Turkey Mountain Urban Wilderness is a hidden gem in the heart of the city. The park offers a variety of trails that wind through forests, along streams, and over hills. The trails range from easy to moderate, making them perfect for hikers of all skill levels.
Robbers Cave State Park is located in the San Bois Mountains in southeastern Oklahoma. The park offers several hiking trails that wind through rugged hills, forests, and over streams. The highlight of the park is the cave itself, which was once a hideout for infamous outlaws Jesse James and Belle Starr.
In conclusion, Oklahoma has an abundance of hiking trails that cater to hikers of all skill levels. From the serene beauty of the Tallgrass Prairie Preserve to the rugged hills of the Ouachita Mountains, there is something for everyone. So, pack your hiking boots and hit the trails to discover the natural beauty of Oklahoma.
Fit City helps you create positive lifestyle changes so that you can live your best, healthiest life. Discover more lifestyle tips at Fit City. We’re committed to supporting you and helping you live your best and healthiest life locally.
Sure, diamonds are a girl’s best friend, but what’s truly at the top of every holiday wish list is the gift of eternal youth. Looking youthful isn’t about vanity; it’s about feeling alive and healthy. Over the years, sun exposure and the weathering of everyday living can lead to visible signs of aging. There’s no better way to achieve a more youthful appearance than elevating your skincare routine. RefineU offers services that use various devices to renew the skin by going beyond the surface level to combine, conquer, and correct.
Using broadband light, BBL™ HERO is the next generation of phototherapy that improves pigmentation, redness, and skin quality anywhere on the body, including sun damage, acne, rosacea, and natural skin aging. Misty Willet, marketing director of RefineU, states, “It is the world’s most powerful IPL, intense pulsed light, and sets a new standard for treating skin conditions. This highly effective treatment uses pulses of light energy to heat the skin’s surface gently.”
This induces the body’s natural healing process for improved elastin and collagen production—creating a luminous glow on your skin that continues to improve over time. Nearly 91% of users would recommend it and only requires 1 to 3 treatments. You can expect to see results as quickly as the first week.
The MOXI™ laser brightens all skin types and removes pigmentation, with improvements seen as soon as one treatment. The service is fast and easy, with minimal downtime and comfortable treatment. After the numbing cream is applied, the process takes about 30 minutes. Some call this the “lunchtime laser” because it can easily fit into your errand schedule during a work day.
You can combine BBL™ with MOXI™ to create the BBL HERO service for dramatic tonal and textural improvements to your face. It features a gentle non-ablative laser that smooths out the skin, leaving you with a youthful and radiant glow. The two advanced skin treatments pair perfectly for impactful results, with low downtime and fresher, more vibrant skin, giving the skin a synergistic punch and renewal.
The HALO laser is the gold standard of treatment; there is nothing else on the market like it. It is a hyper-fractional laser that targets dull skin and has revolutionized what lasers have done in recent years. The recovery time is so short that you can wear makeup the day after treatment. It triggers the skin’s natural healing process and restores your more youthful look.
The laser has an incredibly high 92% real-self rating, is integral to many patients’ maintenance, and helps delay or eliminate the desire for surgical procedures. It targets your skin concerns on multiple levels of depth, and the process lasts only 15 to 20 minutes. The number of visits depends on the severity of sun damage, but 3 to 4 are the average number necessary.
These are only a few of the laser treatments offered by RefineU. To schedule a consultation to discover the best treatment for you, visit refineuokc.com/contact-us.
Winter months may bring holiday joy, but along with that can come stressors and seasonal depression. Therefore, maintaining a physical routine throughout winter is crucial. “New Year, New You” is a great mentality to hone your strengths and fine-tune them, but working out shouldn’t be relegated to next year’s checklist, although there is no wrong time to start. The Cycle Society is here to help.
Consistently working out is key to maintaining a healthy mind, releasing stress, and restoring your mental balance. The more you focus on yourself, the more you can give back to others during the giving season. The Cycle Society provides a place to “groove, sweat, and recover” to maintain a healthy lifestyle with an array of classes.
Savannah Owen, the General Manager of Cycle Society, was a health educator for the state department of education, overseeing health for the entire state. You could say health is a passion for Savannah. “If you do not take care of mental and physical health, you will not be as successful with work, family, or social life,” she says. “We are only as strong as our mind and our body.”
Savannah wanted to create a place to exercise and build a fantastic community focused on all those aspects. She made this by consistently hosting events where customers can meet each other and experience a fun environment that is conducive to promoting health and wellness in individuals.
The average class burns between 350 and 600 calories, some as high as 700, depending on the individual. Cycle Society is proud of and emphasizes diversity. Each instructor brings something different with every class, so your body doesn’t get adjusted to one specific style of a higher-calorie burn.
The sessions go beyond cycling by incorporating hand weights and resistance bands, since there are benefits to developing your core, triceps, shoulders, and lateral muscles, and having a whole-body experience. The blended classes include 30 minutes of weight lifting on the indoor Astroturf after a cycling class to create a hybrid teaching style.
Owen paints the picture of barely lit rooms—so no one feels too seen—and disco lights that will engage you, almost as if you were in a club. There is a stretch and recovery room with yoga mats to unwind after the adrenaline rush of a class. All memberships include access to infrared eucalyptus saunas, which benefit health and wellness by boosting your immune system to help fight off winter illnesses like colds or flu by helping eliminate toxins and providing rest and relaxation after a class.
First-time visitors can call or email to schedule a tour of the space. New riders are encouraged to show up 20 minutes before class to determine which weights are best. Be on the lookout for the transformation challenges throughout the year! The challenges go beyond weight loss and focuses on total body transformation. Book your bike with The Cycle Society today!!
In your early 20s, your skin is bouncy and bright from great collagen production. As you move towards your late 20s, signs from past years of laying out in the sun or tanning beds and stress from college start to creep in. Your collagen production has slowed and fine lines start to appear. Your skin in your 20s varies from acne to melasma or hyperpigmentation.
Everyone should be in a home care regimen, we wouldn’t brush our teeth with shampoo right? Of course not, every area on the body has a specific code of ethics. Try using at least these 3 important components: Cleanser, exfoliant, and moisturizer. All according to your skin type and concerns.
The human body sheds dead skin cells off the surface of our skin from 30,000 to 40,000 every minute of the day. YIKES! Although normal, we can help our skin maintain its glow and health by providing a deep cleansing facial once every 3 months unless we are targeting a specific skin concern, in that case it may be once a month. Ask your skin specialist for your best practice. It may be facial time!
Sleeping without washing your face. So easy to do when one is tired, but here’s why it’s a “no-no”. Overnight, your dead skin cells can accumulate along with saliva and oil, thereby creating a perfect breeding ground for bacteria. If you feel your skin is sandy or bumpy you may have already started accumulating some skin friends (bacteria).
Your 30s is when you start to see some early signs of aging, as well as the first effects of sun damage that most likely happened in your teenage years or in your 20s. Your skin’s repair system slows down, which means that skin can appear duller as a result, and decreased collagen production means that your skin will appear less tight.
Aging seems to appear rather dramatically and suddenly in your 40s due to the onset of hormonal changes. Estrogen production declines slowly during perimenopause, which typically starts in the mid- to late-40s, causing increased dryness and less elasticity. Through all these changes, your skin routine can and should remain a constant in your life to maximize your glow goals.
You may need to incorporate two different kinds of cleansers—a gentle exfoliating cleanser plus a mild lotion-like cleanser—to accommodate your skin’s needs for both cell turnover and hydration. We recommend Revision’s Papaya Enzyme Cleanser and Revision’s Brightening Cleanser. Adding a topical retinol or a peptide-based serum to help with fine lines and skin firmness is a must during this age. Antioxidants, such as Vitamin C, will help repair some of the sun damage that has started to develop over the years by brightening dull skin, and rejuvenating collagen. At Elevate, we provide complimentary skin consultations and will customize your skincare routine in the same visit.
We have two popular, non-invasive skin treatments that we recommend for this age demographic: SmoothGlo and HydraFacials.
SmoothGlo is an innovative sequential skin treatment that utilizes two proven technologies delivered one following the other in one session, resulting in visibly fuller, brighter, firmer, and more youthful-looking skin. The treatment focuses on three layers of rejuvenation: skin tone, texture, and volume as well as hyperpigmentation/brown spots, redness, and veins. It delivers immediate and cumulative results achieved in 3 to 4 visits with minimal discomfort and little to no downtime. SmoothGlo was created in response to consumers seeking skin treatments that address multiple signs of aging in one session.
HydraFacials are crucial to regaining moisture and exfoliating the skin. HydraFacial’s three-step process is: 1. Cleanse + peel by gently exfoliating, and a relaxing resurfacing brings out a new layer of skin. 2. Extract + hydrate with a painless suction that removes debris from pores while intense moisturizers nourish and quench your skin. 3. Fuse + protect, antioxidants and peptides saturate your skin’s surface to maximize your glow. We suggest adding on a dermaplane to this service.
As with any population looking to slow down the effects of aging, we recommend staying adequately hydrated, getting plenty of rest, and applying SPF regularly. Skipping out on the sunscreen can age your skin dramatically. While we all enjoy a night out on the town, excess alcohol intake can bring on the signs of aging, too. Always skip smoking of any kind.
Through many years of sun exposure, ozone depletion, poor diet, smoking, alcohol, etc. skin becomes less supple and more uneven in its skin tone. As the skin ages, wrinkles form, creating an aging appearance and less healthy skin texture. If done correctly through the years, skin damage can be prevented through careful attention to skin care products, diet, hydration, sleep, and stress management.
Here are five products we recommend to keep the skin appearing healthy, youthful, and radiant after 50.
1. Retinoids – a Vitamin A compound which helps repair sun-damaged skin through exfoliation, increasing cellular turnover to reduce fine lines and wrinkles.
2. Hyaluronic acid – helps skin attract and retain moisture by drawing 6,000 times its weight in water. Topical hyaluronic acid serums diminish lines by plumping wrinkles, improving skin elasticity, and increasing firmness.
3. Vitamin C (ascorbic acid) – is an effective antioxidant, which protects the skin from free radicals, chemical compounds that travel through the body causing damage and aging.
4. Hydroxy acids – powerful exfoliants which help get rid of dry, damaged, discolored skin cells. Through the use of AHAs, the skin is able to absorb skincare products promoting smooth, even, glowing skin. In aging skin, beta hydroxy acids (BHAs) have been shown to be effective in reducing fine lines and wrinkles.
5. Peptides encourage your skin to naturally produce collagen and elastin, which in turn give skin a more youthful appearance and higher durability to the environment.
Some of the challenges women face after age 50 are loss of collagen and elastin and skin sagging. Here at Belle Ame Med Spa, we have several treatments to help combat aging and improve skin’s texture, tone, and wrinkles.
Neuromodulators are an FDA-approved injectable treatment that can improve the appearance of dynamic expression lines thus reducing wrinkles. We also recommend microneedling as it can help with pore size, fine lines and wrinkles, oil production, and skin tone by creating a micro-injury that stimulates the skin to create collagen. Chemical peels are very popular for this demographic. They improve the appearance of skin texture, tone, and wrinkles through customized chemical formulations designed to exfoliate through damaged and dilapidated skin.
Another treatment that is frequently used is a dermal filler, an injectable hyaluronic acid, used to “fill” the wrinkle lines to create a more even appearance as well as contour facial structures to restore the appearance of youth.
Often, women try to replace their loss in facial volume with filler. Belle Ame focuses on the natural look when it comes to fillers. Too much filler can have dire consequences on your appearance and can prematurely age your face rather than rejuvenate it. It is always acceptable to slightly underfill and come back for more than to overfill.
Graze boards are a great solution while hosting a gathering this holiday season. They are simplistic, easy to assemble and they elevate your snack table. Here are six holiday graze board ideas that support health, along with tips and tricks for serving up a seriously epic platter.
Abundance is key – pile your platter up with larger, medium and smaller “fill-in-the-gap” sized items!
Our local go-to for pre-made charcuterie:
Vine & Board
3809 NW 166th St Suite 1
Edmond, OK 73012
(405) 708-7195
Interested in learning more about how to create or order a holiday graze board? Fit City is here to help! Visit our directory to learn more about Vine & Board (and other vendors) who will help make your holidays come to life!
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