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The Body Is Fascinating: Understanding Fascia and Why It Matters

admin — Thu, 02 Apr 2026 19:48:27 +0000

The Body Is Fascinating: Understanding Fascia and Why It Matters

Have you ever heard of fascia? For years, it was dismissed as “the fuzz” and often removed during cadaver dissection. Today, however, fascia is gaining recognition as one of the most important systems in the human body.

Fascia is a form of connective tissue that surrounds, supports, and integrates every part of us—muscles, bones, organs, nerves, and even individual cells. You can think of it like a three-dimensional web or a layer of saran wrap that holds the entire body together while still allowing it to move fluidly.

But fascia is more than just structure. It plays a key role in how our bodies move, feel, and adapt.

What Does Fascia Do?

Fascia helps maintain the body’s shape and distributes tension throughout the system. This concept is often described as tensegrity, or “floating compression,” where the body maintains integrity through balanced tension rather than rigid support.

In simple terms, when one part of your body moves or experiences stress, that force is distributed across the entire fascial network. This is why tightness or dysfunction in one area can show up as pain somewhere else.

Healthy movement helps organize fascia. Lack of movement—or repetitive, imbalanced movement—can lead to disorganization, stiffness, and discomfort.

Fascia and Sensation

Fascia is richly innervated, meaning it contains many sensory receptors. These receptors play a role in how we perceive movement, tension, and even body awareness (also known as proprioception).

Because of this, fascia is deeply connected to how we feel in our bodies—not just physically, but sometimes emotionally as well. While research is still evolving, many practitioners observe that chronic stress, traumas, and tension patterns can influence how the body holds and moves.

The Role of Hydration and Hyaluronic Acid

Fascia is made up largely of water—about 70–75%. This hydration allows tissues to glide smoothly against one another.

A key component within fascia is hyaluronic acid (hyaluronan), which helps lubricate tissues and supports elasticity. When fascia becomes dehydrated or restricted, this glide can be reduced, leading to stiffness or a “sticky” feeling in the body.

That’s why both hydration and movement are essential for maintaining healthy fascia.

What Affects Fascia?

Several factors can impact the health of your fascial system:

Sedentary lifestyle or lack of movement
Repetitive movement patterns
Injury or surgery
Aging
Chronic stress and tension
Emotional holding patterns

While we can’t control everything, we can influence many of these factors through daily habits and awareness.

How to Support Your Fascia

Taking care of your fascia doesn’t have to be complicated. Here are a few simple, effective approaches:

1. Move Your Body Mindfully
Practices like yoga, tai chi, and somatic movement encourage full-body engagement and help maintain balance throughout the fascial network.

2. Breathe and Slow Down
Meditation and breathwork can help reduce chronic tension patterns. When the body relaxes, fascia can move more freely.

3. Use Self-Myofascial Release
Foam rolling and similar techniques apply gentle pressure to tissues, which may help reduce tightness and improve circulation.

4. Stay Hydrated and Nourished
Drink plenty of water and include nutrient-rich foods like leafy greens, healthy fats, and proteins to support tissue health.

5. Explore Vibration and Sound-Based Practices
Emerging approaches suggest that vibration may influence how fluids move within tissues. While research is still developing, many people find these methods relaxing and beneficial.

A Whole-Body Perspective

Fascia reminds us that the body is not a collection of separate parts—it’s an interconnected system. Changes in one area can influence the whole.

By becoming more aware of how we move, hold tension, and care for ourselves, we can begin to support not just our physical health, but our overall sense of well-being.

Ready to Learn More?

Curious how this applies to your own body?

Join me for Free Your Fascia (link?), a hands-on workshop where you’ll learn practical tools to release tension, improve mobility, and better understand how your body moves and feels in everyday life.

Your body is always communicating. Fascia may be one of the ways it speaks—are you ready to listen?

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The Science of Sound Healing

admin — Mon, 02 Mar 2026 19:23:18 +0000

As we look back through time, we become more aware of the power held within the heart of all music and all sound. Sound healing is rooted in the understanding that we are energetic beings, each with both individual and composite frequencies. When these frequencies fall into dissonance, we drift out of coherence—physically, mentally, emotionally, and spiritually. Through sound healing, we can guide the body back into harmony. Using instruments and the human voice, we introduce stable, pure vibrations that help restore coherence, bringing health, peace, and a sense of inner alignment.

David Gibson captures this beautifully: “We are on the threshold of a new world where the understanding of sound and vibration is about to transform our entire medical system, our educational system, and provide access to higher states of awareness for the masses.” All matter is composed of a single fundamental substance—energy—and all energy vibrates. Every form in the universe expresses a unique shape or structure based on its vibrational frequency. Even our DNA carries its own vibrational blueprint. When we recognize that everything—from trees to stones to human beings—has a distinct vibrational signature, it
becomes easier to understand how sound can influence us.

Sound healing uses instruments such as Tibetan bowls, drums, flutes, gongs, chimes, and the voice to create specific frequencies measured in hertz. These frequencies interact with an individual’s vibration through a process known as entrainment, gradually guiding dissonant
frequencies back into resonance. If someone is experiencing anxiety, depression, or other forms
of imbalance, their energetic field may be disrupted. Sound introduces a coherent vibration that helps restore harmony.

A classic example of entrainment is a room full of grandfather clocks. Even if they begin ticking at different rhythms, over time they naturally synchronize. The same principle applies to the human body. Here is a fun example of entrainment and resonance with metronomes:
metronome entrainment Resonance refers to the frequency at which an object most naturally vibrates—its inherent or free resonance. Humans are incredibly complex, with a composite frequency made up of
countless individual frequencies: organs, fascia, emotions, and more. These frequencies shift constantly in response to both internal and external influences—food, toxins, stress, thought patterns, and environmental factors. Sound healing offers a way to bring in harmonious vibration, helping the body return to its natural state of balance, healing, and energetic optimization.

Try these simple sound healing techniques:
1. Listen to any soothing nature sounds. Because nature vibrates and is the least affected by dissonance, it can help soothe the spirit and bring us back into the nature of ourselves.
2. Even better, Take your voice on a walk into nature, to let it flow freely in the open air. Feel the resonance of your song blending with the natural world, and feel a sense of liberation and connection. Find harmony with nature.
3. Practice Brahmari Pranayama (Bee’s breath): Inhaling through our nose with our hands in Shanmukhi mudra (thumb covering tragus, index under the eyebrow, middle to the divot in the nose, ring below the nose, and pinky below the lip), exhaling as we hum with the ears closed and the jaw open with the tongue to the bottom of the mouth. This practice calms the nervous system, relaxes the muscles of the voice, reduces external sensory activation, it slows and deepens the exhalation, and creates focus and creativity.
4. Attend a sound bath or schedule a private session with a trained Sound Healer.
5. Listen to a recording of a sound bath if there are no live opportunities near you.
6. Play an instrument with joy, releasing judgement.

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The Jingle Bell Swim Makes Spirits Bright

admin — Fri, 02 Jan 2026 19:55:13 +0000

“You can’t swim a thousand fly every day, but I’m glad I could today,” said Mary Bean as she and Coach Kat walked out of Wilson’s Fitness Center together, their arms full of gifts for children in central Missouri.

Monday, December 22, 2025, marked the first annual Jingle Bell Swim at Wilson’s Forum. Led by Kathryn Fishman-Weaver (“Coach Kat”), the event embodied her USMS practice group rules: swimmers are for challenge, fun, and each other.

The event was organized around a focus swim, a focus non-profit, and extra holiday joy.

Participants each chose a primary event for the evening and then swam it 10 times. Mary chose the 100 butterfly; triathletes Paula Rawlings, Jenny Burleson, and Gretta Cohoon focused on freestyle (with options for 100- or 200-yard repeats); and Kelsey Fishman and Lilah Weaver focused on breaststroke.

Along the way, the USMS practice group laughed through swim challenges like a snowball relay, a jingle bell hop dolphin kick set, and an underwater treasure hunt. Each participant also completed two Individual Medley (IM) swims and a partner kick. Coach Kat says sets with stroke variety help improve agility and confidence.

The special winter event included a gift drive for Heart of Missouri CASA, a non-profit organization that supports children navigating foster care in Boone and Callaway counties. Swimmers brought board books, craft kits, tumblers, and more to make the holiday season—and home visits—a little brighter.

Each swimmer received a custom wave phone stand and bragging rights for completing an event that was good for the body, the mind, and our community.

Swim Training with Coach Kat

Swim Group Classes

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How To Create Holistic Healing

admin — Thu, 04 Dec 2025 16:28:46 +0000

We live in a world that often leaves us feeling chaotic and dissonant.

Anxiety and depression affect over 14% of the population.
Stress is reported in over 50% of the population.
75% of adults experience physical and emotional symptoms related to stress.
60% of adults live with at least one chronic disease.
Over 24% of adults live in chronic pain.

Most healing modalities focus on symptoms rather than root causes. Yoga and Sound Therapy, however, work with the whole person — mind, body, energy, and spirit — to uncover and resolve the source of dissonance that leads to disease.

The Power of Yoga

Yoga is an ancient science of healing that integrates:

Body → postures (asanas)
Energy → breath (pranayama)
Mind → emotions and thoughts (yamas/niyamas, pratyahara, dharana)
Spirit → meditation (dhyana & samadhi)

Each practice invites us to connect to ourselves at a higher level of awareness and understanding.

The Power of Sound

Sound healing, like yoga, is both ancient and modern wisdom. It recognizes that we are energetic beings with unique frequencies. When those frequencies become dissonant, we lose coherence.

Through sound healing instruments and the human voice, we can restore harmony at every level — physical, mental, emotional, and spiritual — bringing health, peace, and joy.

Harmonious Union: Where Sound and Yoga Unite

Yoga and sound therapy together address both the physical and the energetic roots of imbalance.

Example: If you have knee pain, we explore:

Physical causes (movement patterns, tendons, ligaments, fascia)
Emotional connections (thoughts, feelings contributing to pain)
Energetic disharmony (patterns of pride, ego, or dissonance)

Healing then integrates:

Postures
Breathwork
Right thinking
Awareness of past conditioning
Harmonizing energy through instruments and voice

A Simple Practice: Brahmari (Bee's Breath)

When feeling anxious or disconnected:

Inhale deeply through the nose.
Soften or close your eyes.
Exhale with a gentle humming sound.

Benefits include:

Calms the nervous system
Focuses the mind on the present moment
Cools heated or angry energy
Relieves headaches
Lowers blood pressure
Stimulates the vagus nerve

Tuning In To Heal

Healing doesn’t always come from doing more — sometimes it comes from tuning in. By weaving together yoga and sound, we create space for stillness, clarity, renewal, and harmony.

Stay tuned for Catina’s upcoming posts on:

The science and research behind yoga and sound therapy
How these practices support specific health concerns
Different styles of yoga and their unique benefits

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Summer Relays

admin — Mon, 04 Aug 2025 19:22:12 +0000

Summer Fun Adult Swim Meet on July 28, 2025

As a former competitive swimmer, Mary Bean says that “it was incredibly nostalgic—taking my mark on the block.” Diving in at the recent Summer Relays outdoor meet “brought back a flood of memories” from her swim team days.

The special swim meet was organized by Kathryn Fishman-Weaver (“Coach Kat”) who teaches group and private swim lessons at Wilson’s Fitness. The meet consisted of six relay events ranging from traditional competitive events like the 200 Medley Relay to more creative races like the 100 Beachball Relay.

Coach Kat is passionate about expanding swim programming and creating a space where everyone feels confident and welcome in the pool. This meet included swimmers who were reliving their glory days, current triathletes, recreational swimmers, a high school student who is taking online P.E., and athletes who are brand-new to competitive swimming.

Ellie Trick shared that the meet gave her the opportunity to try the starting blocks for the first time. “I never had the confidence to do that before. Our swim community is so encouraging and welcoming!”

The Summer Relays were held at the MAC pool. Coach Kat’s 9-year-old niece, Jacey served as the meet assistant. She passed out blue ribbons to the first place relay teams and started each event with an enthusiastic “Swimmers take your mark…GO!”

“You know,” smiled Hope Timmermann, “tonight my googles leaked and I got water up my nose. It’s like I was a kid again.”

“Play is one of the goals of Recess Relays,” says Coach Kat. According to her, the three core commitments of her swim program are to be for challenge, fun, and each other. “Tonight’s meet,” she smiles, “met all three.”

Participants earned a finisher’s swim meet medal and bragging rights to carry them through the next swim challenge.

Recess Relays Group Swim Class meets on Monday nights at 5:30pm. Come join the fun!

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5 Most Asked Fitness Questions

admin — Wed, 10 Jan 2024 20:13:53 +0000

Join us on a Tuesday or Friday in January @ 5PM
$8.50 MEMBERS | $17 NON

What exercise, fitness or nutrition questions do you have? Do you need some help setting some goals or have any questions as you start the new year? Coach, Derek Calhoon is leading this informational session and has a BS in Fitness Programming & Management and is one of Wilson’s Master Coaches.

This 30 minute informational drop in session will go over his 5 most asked fitness topics you can use to implement into your training. Meet your goals in the most optimal way. Whether you’re just beginning in your fitness journey or experienced- this Q&A session is time for YOU to ask any questions you may have.

Please submit any specific questions you have so we can make sure they are covered with the link below. Members can enroll online in their portal or anyone call or stop by the club!

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Yoga Guide for Beginners

admin — Thu, 13 Jul 2023 19:16:52 +0000

March 12, 2024

Are you thinking of trying yoga, but not sure where to start? You’re not alone! There are many different types of yoga styles, classes and practices. Wilson’s yoga and wellness program recognizes that every body is unique and perfectly made. We tailor our yoga programming to meet the needs of all beings, regardless of size, shape, fitness level, intention, health conditions or background. Let us help explain just a few classes we offer and what class might be a good fit for you! Be sure to check out our schedule online– as there are even more options than the ones mentioned below.

Chair Yoga provides an excellent opportunity for those who are new to yoga, recovering from injury, face physical challenges, or seniors. You have the option to use a chair as it may assist in posture transitions. The practice includes awareness of the breath to relax, refresh and energize movements. Range of motion exercises are performed for alignment, stretching, and strengthening the body.

If you are beginning yoga to introduce more peace into your life, Restorative Yoga or Gentle Yoga is a safe place for this. The class focuses on slowing down through passive stretching, breath work, and meditation. Restorative Yoga works to restore the parasympathetic nervous system, leaving you feeling relaxed and refreshed. Blankets, bolsters and blocks are provided for your comfort.

Red Light Yin Yoga is a slow-paced class, making it a great option for newcomers with the Red Light Near Infrared benefits. The class is practiced under the red light near infrared bulbs, contributing a variety of benefits for your workout including detoxification, skin rejuvenation, immunity boost, stress reduction and more. Poses are held for longer periods of time, 1 to 5 minutes, to reach deeper layers of the fascia. You will leave Yin Yoga feeling calm and balanced.

Red Light Gentle Yoga provides an excellent gentle starting point for those who want to try a heated yoga class. It is held in the hot studio which will be heated to 85 degrees with radiant heat and red light near infrared therapy, creating a safe and gentle environment for strength and flexibility. It begins with full yogic breathing, utilizing the nose, belly and chest to inhale and exhale. Pranayama breathing will be introduced and practiced as it is an essential part of channeling energy in the body. A long warm up will be held as you ease into postures to develop flexibility and tone all major muscle groups. Sun salutations are done in a slow and methodical manner to synchronize breath with movement. The class will conclude with guided meditation in a relaxation pose. Red Light Gentle Yoga welcomes any level of expertise.

Adding yoga to your routine is an exceptional way to challenge yourself. If you are looking to find strength through practice, YogaSculpt is waiting for you. YogaSculpt is designed to strengthen, lengthen, and sculpt muscles, while focusing on alignment, mindfulness, and breath awareness. You’ll leave feeling connected, strong, and refreshed! This class will be heated to 95-100 degrees and taught under our red light near infrared bulbs

Aerial Yoga welcomes all levels of experience. This practice will add fun and new methods to your fitness routine. You will take flight with assistance from the fabric hammock, guiding you through traditional yoga poses. You will improve flexibility, balance and build strength.

A fun and unique class will be back on the schedule soon, but you’ll have to wait until summer for this one. Standup Paddleboard Yoga is held at the MAC outdoor pool (next to Wilson’s Fitness on Forum). SUP Yoga welcomes all experience levels to the water for a fun and unique way to practice. As you soak up the sun you will challenge the body, gaining flexibility and strength. Practicing on a paddle board provides a special opportunity to increase balance and work your core muscles. This class will renew the soul, leaving you feeling calm and refreshed!

If you’ve experienced any trauma in your life, Embodied Empowerment Yoga is a specialized, trauma-sensitive yoga class that is ideal for all who have experienced any kind of trauma or under high stress, but all are welcome. This gentle, empowering practice allows us to learn how to free troubling emotions, persevering thought patterns, chronic somatic tension and hyper-vigilance through concentrated breathing and slow-moving asanas, as well as meditation and mindfulness exercises, in a safe and trusting environment. ** Free of charge to those with a military ID.

These are just a few of the yoga classes offered, please browse the class schedule to check out all of the other amazing yoga classes and please let us know if we can help answer any questions you may have. We’d love to have you join us for class. We have member + non-member options for all classes.

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5 Ways You Can Increase Your Results Working Out

admin — Thu, 08 Dec 2022 16:51:49 +0000

When was the last time you mixed up your routine? Are you getting the most out of your workout? One word. Cross-training.

Reaping with physical and psychological benefits, cross-training encourages your body and mind to jump out of a fitness plateau. This simply involves choosing an activity or exercise that is different from the norm, typically something that utilizes different muscle groups in order to prevent injury from overuse. It allows us to be mentally stimulated by learning a new skill, and might even involve meeting new friends or discovering new music or passions.

For weight-lifting, try spinning
Are you an avid weight lifter? Lift your heart rate a different way and grow your cardio strength by trying an RPM, RRX or Journey class! Spinning is an aerobic workout at it’s core. Sustained exercise like this increases your muscles’ demand for oxygen, which lead to increases in your heart and breathing rate. Increased levels of aerobic fitness are linked to better cardiovascular health. Also, you’ll love the mental and motivational boost that the instructor and fellow cyclists bring!

For racquetball or pickleball, try yoga (brings balance)
Racquet sports tend to utilize a dominant side and similar muscle groups with powerful movements. Yoga will bring balance throughout the whole body, as well as an increase in flexibility. An added bonus is that you’ll learn to breathe more effectively and this will carry over to your sport performance. With an offering of over a dozen different types of yoga at Wilson’s, you’ll be sure to find a perfect class to add to your fitness routine!

For aerobics, try TRX
TRX (Total Resistance Exercises) suspension training uses your body’s own weight to build strength, balance, flexibility, and core stability and will also improve your body awareness so you can activate quickly and stay stable. Combine TRX training with your cardio by checking out one of our new classes in the RRX Studio, such as RRX (Rowing/Riding/TRX), Row/TRX, or CRFlex (Calisthenics/Rowing/Flexibility).

For swimming, try rowing
Bring balance to your strength and cardio by turning the focus more to the legs. Rowing involves 60% use of leg muscles, 30% core, and 10% arms, while also lifting the heart rate and training for power. Try RRX (Rowing/Riding/TRX), Row/TRX, or CRFlex (Calisthenics/Rowing/Flexibility).

For running, try weight-lifting
Not only will your body get stronger and more toned, but you’ll gain core stability to make your running more efficient. An added bonus? Weight lifting doesn’t just strengthen muscle, but connective tissue as well, resulting in stronger ligaments and tendons, and reducing risk of injury. Wilson’s offers an endless array of weight lifting options, with knowledgeable trainers willing to help you, or you can be guided through a lively, fun class, such as BodyPump, TBW, or KettleWorX.

Was your normal routine not listed? Let us know and we can recommend a good cross-training option that might be best for you. memberservices@wilsonsfitness.com

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Maximize Your Results Working Out

admin — Tue, 18 Oct 2022 17:18:10 +0000

Have you walked by the PowerPlate in the clubs wondering what in the heck it was? Jewel thought the same thing for many months.

The Power Plate vibrates up to 50 times a second sending tiny vibrations through your body. These tiny vibrations activate more muscles, burn more calories, improve circulation and assist in muscle recovery.

This technology is used by celebrities [think Mark Wahlberg], professional athletes [think Serena Williams], doctors and even astronauts. You can do stretches, squats or incorporate a variation of the exercises you usually do on the ground, but receive additional benefits.

1) Improve bone density

Did you know most astronauts prevent bone loss by utilizing the vibration technology? Longtime member, Jewell, was concerned when her first DEXA scan showed low bone density. She started incorporating the PowerPlate into her workouts 3 days a week for just 5 minutes. After just a few months she saw a 6% bone density increase in her spine and 4% increase in hips.

2) Burn more calories

Don’t increase your time working out, switch up how you’re doing it. Working out on a vibrating surface should activate more muscles and burn more calories.

3) Activate more muscle fibers

Fight against gravity and vibrations! Studies have shown that using a Power Plate for during your workout activates up to 138% more muscle fibers when compared to a standard workout (The American Chiropractor).

4) Increase circulation

Vibrations help your body deliver nutrients and oxygen to your cells. Studies have shown that whole body vibration increases skin blood flow. Increased skin blood flow can also help decrease the appearance of cellulite.

5) Relieve pain and muscle recovery

Recover faster with these tiny vibrations. The PowerPlate is a MDD certified medical device. The soothing vibrations can help increase the blood flow that can help improve muscle recovery time.

**Be sure to ask your healthcare provider if this is right for you, especially if you’re pregnant or if you’ve undergone a procedure or surgery that included placement of hardware. Both Wilson’s on Forum & Wilson’s on Rangeline have Power Plates. Feel free to ask a coach if you need some assistance!

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Saunaspace Red Light Therapy

support-pkt — Tue, 08 Feb 2022 06:01:48 +0000

Have you ever walked into a room and felt warm and accepted? Or maybe as if you were not meant to be there? This is energy or vibration.

We are energetic human beings. Every part of our being is composed of some sort of energy wave. Our bones, cells, muscles, skin and even our thoughts produce energy. L-fields are subtle physical fields that are measured electrically and T-fields are thought fields. We will discuss T-fields in our next post. Electromagnetism underlies the entire universe and we are constantly interacting with both healing and harmful waves. Geopathic stress is the harmful effect of energy that is counterintuitive to our own natural energy production. This can come in the form of electromagnetic radiation.Overexposure to these strong electromagnetic forces can damage the tissues inside and around the body. These can come in the form of ELF (extreme low frequency radiation from power lines to electrical devices), Radio frequency (cell phones), Visible light (fluorescent bulbs), Ultraviolet light (sun), microwaves, and x-rays. Near infrared light waves are the closest thing to the sun without the harmful UV waves. This makes it one of the most natural sources to our bodies own electromagnetism and helps to reduce damaging EMF waves. Red and near-infrared light penetrates through tissue by moving past the watery surface layers of our skin (this isn’t done through far infrared or LED).

Health is maintained by finding a balance in all of our energy fields. Photobiomodulation (as red light and near-infrared therapy is called) has received increasing peer reviewed research and found numerous benefits. Head trauma, neurodegenerative diseases (Alzheimer’s, Parkinson’s and dementia) and psychiatric disorders (anxiety and depression) have shown improvement in areas such as cognitive performance, improving memory, improving sleep, and improving emotional regulation .PBM has also been studied with autoimmune diseases in that it resets the immune system. It changes the macrophage phenotype from m1 to m2. So instead of being pro-inflammatory and damaging, you start getting the anti-inflammatory healing phenotype. Photobiomodulation has also been show to effect fat loss by raising mitochondrial membrane potential, to shift the metabolism towards oxidative phosphorylation, increase ATP, increase cyclic AMP, which activates this hormone-sensitive lipase.

We have chosen to bring in SaunaSpace (TM) red light therapy for the whole host of benefits it potentiates for our members. We are excited to bring red light therapy to our hot yoga studio space!

Resources: Magnetism and Its Effects on the Living System by Albert Roy Davis, The Subtle Body by Cyndi Dale, EMF*D: 5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself by Dr. Joseph Mercola, The Science On Red Light Therapy Benefits with Dr. Michael Hamblin – The Energy Blueprint

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