If you've ever hesitated before stepping off a curb, felt less steady on uneven ground, or noticed everyday tasks becoming a little more challenging, you're not alone. These changes are common as we age—but they're not simply something we have to accept.

The good news is that strength, balance, and mobility can all improve with the right type of movement.

As a Doctor of Physical Therapy, one of the biggest misconceptions I hear is, "I'm too old to start exercising." In reality, it's never too late. Research consistently shows that regular strength, balance, and mobility exercises can improve muscle strength, walking ability, confidence, and overall function while helping reduce the risk of falls as we age.

Here are three simple ways to support healthy aging:

• Build lower-body strength. Strong hips and legs help improve balance, stabilize the knees, and make everyday activities like climbing stairs, getting out of a chair, and hiking easier.
• Practice balance regularly. Even a simple exercise like standing on one leg while lightly holding onto a countertop can improve stability over time.
• Keep moving consistently. Whether it's walking, Pilates, gardening, swimming, or another activity you enjoy, consistency is one of the most important ingredients for healthy aging.

The goal isn't to move like you did at 30—it's to move confidently so you can continue doing the things you love for years to come.

Whether your goal is hiking the Sleeping Bear Dunes, tending your garden, enjoying time on the water, traveling with confidence, or simply keeping up with your grandchildren, maintaining strength and balance helps you continue doing the things that make life here so enjoyable.

Pilates is one form of exercise that has been well studied in older adults, with research demonstrating improvements in balance, lower-body strength, functional mobility, and postural control. These benefits make it an excellent option for staying active, maintaining independence, and continuing to enjoy the activities you love.
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If you're looking for a supportive way to improve strength, balance, and confidence, I'm excited to offer Strong & Steady Pilates: Reformer for Active Aging at River Studio in Leland.

This welcoming small-group reformer class for adults 55+ focuses on building strength, balance, mobility, posture, and confidence through safe, low-impact movement. The reformer's spring-based resistance can both assist and challenge movement, making it an excellent option for beginners, those returning to exercise, or anyone curious about trying the reformer in a comfortable, encouraging environment.

Whether your goal is hiking your favorite trail, keeping up with your grandchildren, or simply enjoying everyday life with greater ease, I'd love to welcome you to class.
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About the Author
Dr. Lisa Fernandez, PT, DPT, NCPT, PCES is a Physical Therapist and comprehensively certified Pilates instructor offering concierge physical therapy and Pilates-based movement sessions throughout Grand Traverse and Leelanau Counties. She also teaches Pilates at River Studio in Leland.

In today's fast-paced world, many people are searching for ways to reduce stress, reconnect with themselves, and support their overall well-being. Two practices that have gained growing recognition for their calming and restorative effects are Reiki and Sound Healing. While each modality offers unique benefits on its own, combining them can create a deeply immersive experience that supports relaxation, balance, and healing on multiple levels.
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What is Reiki? Reiki is a gentle, hands-on (or hands-above) energy healing practice that originated in Japan. The word Reiki translates to "universal life energy." During a Reiki session, the practitioner serves as a conduit for this energy, helping to encourage the body's natural healing processes and restore energetic balance.

People often report feeling:

• Deep relaxation
• Reduced stress and anxiety
• Improved emotional well-being
• Greater clarity and focus
• A sense of peace and connection

While Reiki is not a substitute for medical care, it can be a supportive complementary practice for overall wellness.

What is Sound Healing? Sound Healing uses vibrations from instruments such as crystal singing bowls, chimes, tuning forks, drums, and other resonant instruments to create therapeutic sound frequencies. These vibrations can help calm the nervous system, quiet mental chatter, and encourage the body to enter a deeply restorative state.
The soothing frequencies can help shift attention away from daily concerns and into a state of present-moment awareness.
Why Reiki and Sound Healing Complement Each Other: Reiki and Sound Healing work through different pathways, yet they share a common goal: supporting balance and relaxation.

Reiki focuses on energetic flow and gentle restoration, while sound provides a sensory experience that can help quiet the mind and relax the body. Together, they create an environment where recipients may find it easier to release tension and enter a deeply receptive state.

Many people describe the combined experience as feeling more immersive than either practice alone.

Benefits may include:

• Deeper Relaxation: The soothing vibrations of sound can help settle the nervous system, while Reiki encourages a sense of calm and energetic balance. Together, they often create a profound state of relaxation.
• Enhanced Stress Relief: Chronic stress can affect both body and mind. The combination of Reiki and sound may help reduce feelings of overwhelm and support a greater sense of ease.
• Greater Mind-Body Awareness: As the body relaxes, many people become more aware of subtle sensations, emotions, and insights. This heightened awareness can support personal growth and self-reflection.
• Support for Emotional Release: Both Reiki and sound healing can create a safe space for emotions to surface and be acknowledged. Participants often report feeling lighter, clearer, and more grounded afterward.
• Nervous System Regulation: The combination of gentle energy work and therapeutic sound can help shift the body from a state of stress toward rest, relaxation, and restoration

What to Expect During a SessionA combined Reiki and Sound Healing session is typically experienced while lying comfortably on a massage table, fully clothed. As you relax, the practitioner may offer Reiki while incorporating singing bowls, drums or chimes.

Each session is unique. Some people experience deep relaxation or meditative states, while others notice sensations of warmth, tingling, emotional release, or renewed clarity.

There is no right or wrong way to experience the session. The invitation is simply to rest, receive, and allow your body and mind the opportunity to unwind.
Experience Reiki & Sound Healing in Traverse CityIf you're curious about exploring the benefits of Reiki and Sound Healing for yourself, I invite you to experience a session designed to support relaxation, nervous system regulation, and overall well-being.

Victoria Velting, RYT 200 is a certified Reiki Practitioner and Sound Healing Practitioner who combines these complementary modalities to create a calming and restorative experience tailored to each individual.

Sessions are offered through Shorebird Circle at Modus+, located at:
📍 406 S Union Street, Traverse City, MI 49684

Whether you're seeking stress relief, emotional balance, energetic support, or simply an opportunity to slow down and reconnect, Reiki and Sound Healing can provide a welcoming space for rest and renewal.

Appointments are available on Mondays and Fridays.
To learn more, contact Victoria at Shorebirdcircle@gmail.com or schedule a session HERE
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"Healing begins when we create space to listen—to the body, the breath, and the quiet wisdom within."

About the Author
Victoria Velting, RYT 200, is the founder of Shorebird Circle in Traverse City, Michigan. She offers yoga instruction, Reiki, sound healing, and nature-inspired wellness experiences designed to help individuals cultivate balance, resilience, and connection. Victoria sees healing as a partnership with the body's innate wisdom and is passionate about creating accessible spaces for rest, restoration, and personal growth.

In the World, But Not Carried Away by It
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Most of us aren’t looking for more to do.
We’re looking for a way to keep going without feeling worn down by it all.
Life doesn’t slow down very often. There’s always something pulling at your attention—work, relationships, responsibilities, the constant background noise of everything happening in the world. It’s easy to feel like you’re being moved along by it, instead of choosing how you want to move through it.

That’s where resilience comes in.
Not the kind that pushes through or powers over.
The kind that stays steady.

At Shorebird Circle, part of the Leelanau Wellness Collective, yoga is a place to practice that kind of steadiness. It’s not about escaping your life—it’s about learning how to be in it without getting pulled apart by it.

When you step onto the mat, things get simple again.
You move your body.
You follow your breath.
You notice what’s actually happening, instead of everything that might happen next.
And slowly, your system starts to settle.
Your shoulders soften.
Your breath deepens.
Your thoughts don’t disappear, but they don’t have the same grip.

This is how resilience is built—not all at once, and not by forcing anything.
It’s built in small moments where you:

• stay with your breath when it would be easier to check out
• soften instead of brace
• listen instead of push

Over time, those moments start to carry over.

You might notice you pause before reacting.
You recover more quickly from stress.

You feel things fully, but they don’t take you under in the same way.
That’s what it means to be in the world, but not carried away by it.
At Shorebird Circle, the focus isn’t on doing yoga “right.” It’s about creating a space where you can come back to yourself—again and again. Some days that looks like slow movement and deep rest. Other days it’s finding strength and stability. Both are part of resilience.
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You don’t need to have it together before you walk in.
You don’t need to be calm, flexible, or experienced.
You just need a willingness to show up.
Because resilience isn’t something you either have or don’t have.
It’s something you practice.
And sometimes, the practice starts with simply choosing to be here.

Love is a universal force that transcends cultural boundaries and profoundly binds us together. Beyond its emotional and romantic connotations, love plays a crucial role in our overall well-being. In this blog, we'll delve into the different types of love and explore the myriad health benefits of nurturing and experiencing love.

Types of Love:

1. Romantic Love: Romantic love is often the first type that comes to mind. It involves passion, intimacy, and commitment. This form of love can be a source of joy, companionship, and support.
2. Familial Love: Family love is the bond shared among family members. It provides a sense of belonging, emotional security, and a support system during challenging times.
3. Friendship Love: Friendship love is based on mutual understanding, trust, and shared experiences. These connections contribute to our mental and emotional well-being.
4. Self-Love: Self-love is the foundation for a healthy life. It involves accepting oneself, prioritizing self-care, and cultivating a positive self-image.
5. Unconditional Love: Unconditional love is all-encompassing and devoid of judgment. It is often experienced between parents and children and is a powerful force for emotional healing.​

Health Benefits of Love:
a. Reduced Stress Levels: Love, especially in the form of emotional support from friends, family, or a romantic partner, has been shown to lower stress hormone levels. This, in turn, can contribute to better heart health and a strengthened immune system.

b. Improved Mental Health: Love has a profound impact on mental well-being. Positive relationships can reduce the risk of anxiety and depression, providing emotional stability and a sense of purpose.

c. Enhanced Cardiovascular Health: Scientific studies have suggested that experiencing love and connection can have a positive effect on cardiovascular health. The release of oxytocin, often referred to as the "love hormone," can help regulate blood pressure and improve heart health.
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d. Increased Longevity: Strong social connections and a sense of love and belonging have been linked to increased life expectancy. People with a robust support system tend to live longer and healthier lives.

e. Pain Relief: Love has been found to have analgesic effects, reducing the perception of pain. The emotional support provided by loved ones can alleviate physical discomfort and contribute to a quicker recovery.


In the tapestry of human experience, love emerges as a powerful thread that weaves together the fabric of our lives. Whether it's romantic, familial, or the love we have for ourselves, the health benefits are profound and far-reaching. As we navigate the complexities of life, let's cherish and cultivate the various forms of love that contribute not only to our emotional well-being but also to our overall health and longevity.
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Disclosure Statement:
The information provided in this health blog is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
References for the information presented in this blog:

1. Diener E, Seligman MEP. (2002). Very happy people. Psychological Science, 13(1), 81-84.
2. Uchino, B. N. (2006). Social support and health: A review of physiological processes potentially underlying links to disease outcomes. Journal of Behavioral Medicine, 29(4), 377-387.
3. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
4. Inagaki, T. K., & Eisenberger, N. I. (2016). Neural correlates of giving support to a loved one. Psychosomatic Medicine, 78(3), 327-335.
5. Kiecolt-Glaser, J. K., Loving, T. J., Stowell, J. R., Malarkey, W. B., Lemeshow, S., Dickinson, S. L., & Glaser, R. (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry, 62(12), 1377-1384.

Please note that the information presented in this blog is based on current scientific understanding as of the knowledge cutoff date in January 2022. New research findings may emerge, and it is advisable to consult updated sources for the latest information on the topics discussed. The author and publisher are not responsible for any errors or omissions or for any actions taken based on the information provided in this blog.

​In our fast-paced and often stressful world, prioritizing wellness has become more important than ever. Achieving a state of well-being encompasses physical, mental, and emotional health. It's about finding a balance that allows you to live your life to the fullest. Below are three wellness tips that can help you lead a healthier, happier, and more fulfilling life.

1. Prioritize Physical Health
Physical health is the foundation of overall wellness. When you take care of your body, you'll have more energy, improved mental health, and a better quality of life.

Here are some tips for prioritizing physical health:

a. Regular Exercise: Incorporate regular physical activity into your routine. Whether it's walking, jogging, yoga, or weightlifting, find an activity you enjoy and can commit to. Exercise not only keeps you fit but also releases endorphins, which boost your mood.
b. Balanced Diet: Eat a variety of nutritious foods that provide your body with the necessary vitamins, minerals, and nutrients. Limit processed foods and sugar, and focus on fresh fruits, vegetables, lean proteins, and whole grains.
c. Get Enough Sleep: Adequate sleep is essential for physical and mental health. Aim for 7-9 hours of quality sleep per night to allow your body to rest and recover.
d. Hydration: Staying well-hydrated is crucial for overall health. Drink plenty of water throughout the day to keep your body functioning optimally.

2. Cultivate Mental Health
Your mental well-being is just as important as your physical health. A healthy mind is the key to coping with stress, anxiety, and life's challenges.

Here are some tips for nurturing your mental health:

a. Practice Mindfulness: Mindfulness involves being present in the moment and fully engaging with your surroundings. It can reduce stress and improve your overall mental well-being.
b. Seek Professional Help: If you're struggling with mental health issues, don't hesitate to seek professional help. Therapists, counselors, and psychiatrists can provide valuable support and guidance.
c. Manage Stress: Find healthy ways to manage stress, such as meditation, deep breathing exercises, or creative outlets like art or journaling.
d. Stay Social: Maintaining strong social connections can help boost your mood and provide a support system during tough times.

3. Embrace Emotional Wellness
Emotional wellness involves understanding and managing your emotions effectively. It's about finding inner peace and happiness. Here are some tips for embracing emotional wellness:

a. Self-Care: Make self-care a regular practice. This can include hobbies you love, spending time with loved ones, or simply taking time for yourself to relax and rejuvenate.
b. Set Boundaries: Learn to say no when necessary and set healthy boundaries with others. This helps protect your emotional well-being and prevent burnout.
c. Positive Thinking: Cultivate a positive mindset by practicing gratitude and focusing on the good aspects of life. A positive outlook can improve your emotional health.
d. Accept Imperfection: Understand that nobody is perfect, and it's okay to make mistakes. Embrace self-compassion and self-forgiveness.

Wellness is a holistic journey that involves taking care of your body, mind, and emotions. By prioritizing physical health, cultivating mental well-being, and embracing emotional wellness, we can lead healthier, happier, and more fulfilling lives. Remember that wellness is a continuous process, and small, consistent changes can lead to significant improvements in your overall well-being. Start by incorporating these three wellness tips into your daily life, and you'll be on your way to a more balanced and fulfilling existence.

We step into a world of perfectly pink where everything is as it should be, according to  Barbie in her perfect world. This is a replication of what many of us long for, a perfect world.  What exactly does that mean? Does this mean we overextend ourselves to a life of living for  material possessions, the perfect career, the perfect family? Do we identify with and live life  based on the size of our home, the numbers of cars in the driveway, the number of 0’s in our  paychecks? For many, it certainly does. We’ve been led to believe that our importance lies  with the things we possess, the letters at the end of our name, the things that pull us away  every so easily from that beautiful voice and “being” that resides within. I wonder, often times,  what that “being” feels as it watches us get pulled further and further away from source. It is in  that pursuit we get lost, we move so far away from center we now lie within the physical realm  of a constant state of flight, fright or freeze mode. Yes, it is indeed factual information that we,  in this day and age, live in this constant state and it is considered to be the new norm. What  does that mean? It means that we are pulled, energetically into a space of constriction, of  struggle, of numbness and we exist there. There is neither gain nor loss, just continuous forces  resisting one another creating the largest of stressors in our life.  

Physically, that means that our body also has to work more intensely and with much  more strain and difficulty to keep us healthy as we run in frantic circles to attain more with less.  What does this lead to? This leads to stress, high BP, cardiac and respiratory issues, dis-ease  in any way, shape or form that it chooses to settle and take root in a weak spot and inevitably  takes over. Can you take a moment for me right now to stop everything you are doing and  note your body and any tension you may be holding at this very moment. It’s there…it’s natural  and it will remain until you choose to find balance and harmony in this life. 

Energetically, our Pancha Kosha or five layers of consciousness move further and  further away from our true nature, our soul. It is stated within the Vedas, the most ancient  Hindu scriptures, that human birth is given to us to strive to know and understand the “being”  within. How is that at all possible when we have moved so far away from that connection to  self. 

Spiritually, you no longer hear that beautiful voice of intuition, faith is lost, relationships  are disrupted, values become questionable and disconnection to every living thing takes place.  Patterns of the past are repeated and we remain in a rut that seems impossible to move away  from.  

Barbie’s Dreamland, where all is perfection, where day to day repetition of the same  things and patterns exist and never change, until one becomes aware of what it is they are  lacking in this life. How is it that we truly come to know that “being” within? Become aware of  what it is that is important in this life. Become aware of what one truly needs for this existence.  Become aware of the repeated patterns that provide continued uncertainty in life. It’s time that  we all PAUSE, take a step back and seek our “being” within. How might we do that when we  come to that realization of the need for self-discovery? It is the path of yoga! Yoga is not a  practice of asana alone. It is not a path of meditation alone. It is not a path of soul searching alone. It is ongoing work in this life to shed the layers of illusion that “what we need lies  outside of us and in possessions what allows us to feel secure in owning things”. It is a  beautiful path of caring for oneself and others, even if that means stepping away from all that  we’ve become comfortable with until now, this moment when we realize there is more. It is  time for each of us to ask the question of ourselves, “What is it that truly matters in this life and  how do I connect deeply to who I am?” 

I am here to work with you, at your place of realization in this life to guide you back to  the tools to connect you to your own personal space of contentment, of harmony, of balance  and connection to self, to all that truly matters! No matter how far away we’ve gone from that  connection to the self, we can always return, but the work must be done.  

Terri McDermott 
E-RYT500, Spiritual/Life Coach, Teacher, Nurturer, Guide and Friend 
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“When we become the observer of our own self, without identification, justification or  condemnation, the inner music of silence becomes a joy. As long as we identify, as long as we  condemn and as long as we justify, it will be noise.”  
Yogacharya Dr. Ananda Balayogi Bhavanani

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Face Yoga is an ancient discipline pursued for thousands of years in India and other parts of South Asia. Today, Face Yoga has been adopted in western cultures as a stand-alone practice or blended with various exercises to make it more suitable to consumers. The mix of traditional techniques combined with a current understanding of the skin makes Face Yoga, in particular, both powerful and practical. 

Face Yoga is the practice of various exercises focusing on facial muscles to create a firmer, more sculpted-looking countenance with fewer wrinkles and sagging skin and a more defined jawline. 

The name' face yoga' may sound ridiculous, but it is a solid yoga practice by its very nature. 'Yoga' is the Sanskrit word for union, and Face Yoga is the union of numerous techniques to bring about holistic well-being. 

The target of this practice is primarily on the physical body, but it also has a strong focus on the well-being of the inner self. Face Yoga concentrates on facial exercises, but to do so, it employs breath control and specific yoga-like body postures that benefit overall well-being. It can build a more positive sense of self that many lose as we start to age. Like all true yoga practices, face yoga's aim is self-realization. 

No specific tools or equipment are necessary to practice face yoga. You can practice the exercises anywhere – while doing laundry, driving to work, walking, or even watching a movie. 

Until recently, there has been little scientific evidence to support the positive personal experience and anecdotal evidence of Face Yoga practitioners. However, the first study of its kind was completed by researchers in 2018. This study from Northwestern University in Illinois, published in JAMA Dermatology, a monthly peer-reviewed medical journal published by the American Medical Association, showed that by spending 30 minutes a day exercising specific facial muscles, study participants were able to tighten and lift the cheek areas to look more youthful. 

The scientists were able to rate an approximate three-year decrease in age appearance over 20 weeks, supporting the argument that Face Yoga improves facial appearance and reduces visible signs of aging. The most dramatic effect was seen in the participants' upper and lower cheek fullness, who were all 50+ years of age. According to the study's lead researcher, the exercises enlarged and strengthened the facial muscles so that the participants' faces became more toned and shaped like younger faces. 

While it may seem strange that moving your Face in a specific way reduces lines rather than creating them, Face Yoga works a lot like resistance training. Certainly, the principles are the same. As a strength trainer, you move your body in a specific way to build muscle. So too, you move your facial muscles in a particular way to plump cheeks and define the area of your Face, the loose, inactive muscle that has been dragging downward thanks to gravity. 

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Are you interested in trying face yoga? You can find my classes via the classes/events tab in our website.