Erica Holmes, MScPT

Give Yourself a Break Like many of you, I am my own worst critic. I have been given the gift of time this past year and have gained some perspective. Old patterns of thoughts I have been trying to break include: ... - - - ’ - ’ ( ) - - ’ These thoughts lead to self sabotaging behaviours like not allowing myself to get enough sleep, eat nutritious meals (or eat at all), being insanely self critical and never accepting the wins I have achieved. Old behaviours that have been engrained in me since being a young’un have always had me driving for the next thing, the next win or accomplishment. This has created a habit of not sitting in or appreciating the wins. Not realizing that heck, I just did that thing! I did a exercise with @lindsayalive yesterday and it helped me realize the non-tangible wins that I have accomplished over my lifetime. Not the University degrees, certifications or sports accomplishments, but the subjective, lesser known and hard-to-measure things. I have been sitting with this and realize dang, those things were HARD! It is not recognized enough in this world how much effort it takes to change a mindset or a habit. They are BIG wins. We need to #presspause and appreciate the work it took to get there. Give yourselves a literal pat on the back. Reward yourself! ! Write the timeline of your life from the time you were a baby until now. Do this task like you were developing a character in a movie. You can write down life events, but also write down what you learned or how subjectively grew and changed a behaviour, belief or mindset because of this event. #sportsphysioyyc #mindset #innercritic #celebratethewins #beyourowncheerleader #youareworthy #selfsabotage See more

8 months down...but when will I run again? Even with all of the wins and successes, I’m still disappointed that I can’t run since my May 2020 hip surgery. ... Running was the old me’s way of letting go of stress, clearing my mind and a way of changing my energy and boosting the endorphins. I haven’t really been able to run (or rather should have been) running for the last 2-3 years. I have been patient, I have done the progressions, I have strengthened the small muscles, but it still doesn’t feel right. My hip 2.0 is still not absorbing force properly and I lots of compensation strategies that are present... So for now...I continue to work on the little things and also try to have patience (far easier said than done). For now, I am investing in taking longer walks and working on being present and clear my head. After being on crutches and essentially non weight bearing for 7.5 weeks, I will never again take walking for granted. Each day that I can get outside and walk more than 50’...that’s a win in my books #sportsphysio #physiolife #sportsphysioyyc #yycphysio #physiosarepatientstoo #calgaryphysiotherapy #calgaryphysiotherapist #giveyourselfgrace #listentoyourbody #twofeetandaheartbeat #justkeepswimming #ithinkicanithinkican #bepresent #walk #walking See more

! So today as I sat down to write this I had to quadruple check....here, I had in my head I was at 8 months...nope just 7. Surgery feels like a lifetime ago. ... : ~ Back on the ice!!! Even a couple scrimmages ~ Up hill walking is getting easier (it used to kick the crap out of me) ~ Able to sit cross legged (both ways) properly (and pain free) for the first time since elementary school! ~ Had a FULL ski day on my longer, wider skis ~ Longer walking tolerance - something I often forget about All of the above were accomplished without any specific discomfort in the hip. Of course, full body aches due to new activities & really starting to push it. : ~ Get back on track with single limb strength and foot speed ~More time on the ice working on power skating drills ~Stay consistent with yoga & trigger point release 5 days a week ~ Progress Proprioceptive training ? I had set some goals pre-op for things that were really important for me to get back to post op and let’s see how I’ve done so far: (50%) - due to restrictions hockey is not allowed in Alberta. I have done scrimmaging up to 45 mins, but nothing longer Still working on a very slow return to run. My hip is still not a big fan / (50% - it still crosses my mind but half the time I don’t think about it until I am already doing it) #sportsphysioyyc #physiotherapy #physio #yycphysio #physioyyc #physiotherapycanada #rehab #hiphoppinrehab #hiphophurrah #hip2.0 #labraltearrecovery #labraltear #camrepair #hiplabralsurgery #hipsurgery #hiprehab #hiprehabdoneright #calgaryphysiotherapy #calgaryphysiotherapist #calgaryliving See more

Freedom! I had a perfect plan for running around, making deliveries and doing all the things today as my travel Quarantine is officially over. However, Mother Nature had other plans...... 40 cm of snow overnight!!! Nothing was urgent that couldn’t be done another day so I decided to stay off the roads and go play in the snow instead!!! Happy Winter my friends and stay safe #sportsphysio #physiolife #sportsphysioyyc #yycphysio ##quarantinefreedom #yyc #calgary #calgaryliving #yycnow

Quarantine Day 4 Reading and seeing so much negativity around 2020 struck a nerve with me. So many people just can’t wait for 2020 to be over. ... Yes of course, it hasn’t been the best year on record with several people losing loved ones, their jobs, businesses, homes, savings etc. I have been there - lost my stable for a long time job, was about to buy a house, had surgery, and went through many mental lows. One of the things I’ve learned in 2020 is to . You can be all woe is me worst year ever life sucks, you can step back and change your perspective and see instead what 2020 has provided you with the opportunity to and do. This year has provided many with the kick in the pants to get uncomfortable, be creative/innovative and pursue their dream of starting their own business or leaving a job they aren’t happy with. It has provided several with the opportunity to reconnect with their families and spouses. People have realized that there is more to life than work. It has given almost everyone (minus postal delivery staff, frontline workers and a few others) the gift of time to pursue hobbies and other things we say we never have time for. People are doing puzzles together, reading books, doing random acts of kindness (ie: door step deliveries) and taking time to get to know their neighbours. I’m not trying to say 2020 is all peachy but try to reframe the lens you’re looking through and look at what 2020 has you. Remember: ’ , . #2020 #perspective #controlwhatyoucancontrol #sportsphysioyyc #gratitude #actsofkindness #reflect #grateful #roomtogrow #familytime See more

3 A call with @jackieserviss yesterday has completely shifted my mindset on how to approach the next few days of quarantine and this has in turn changed how I’m feeling physically. ... My anxiety and ADHD has been surging since getting home. I have been conditioned that my productivity is a direct measure of my worth so the first 2 days of quarantine I wanted to make the most of and do all the things. This had lead to unproductively as I have been unable to focus on a single task for any one period of time and I have projects started all over my apartment which has lead to it being a disaster, which then in turn increases adds to the stress. Jackie explained that my body has just been through a lot of stress with the flight home, time change, working 66 days in a row, being outside in nature daily to being held captive in my 2 bedroom, 3rd storey apartment. We discussed how to approach the next couple days to get back on track: : : : : -Get out into nature (not an option for me so I’ll settle with some patio time and open windows) -Consume root veggies and ginger tea -Get plants/flowers -Physically get down on the ground - for me right now lots of laying on the ground -Earthy smells like candles or oils -Breathwork or deep breathing : -Baths with Epsom salts -Yoga -Sleep -Healthy foods -Hydrate (start your day by drinking 1L of water, right @natalieemka) -Disconnect from humans and social -Set boundaries -Do what gives you the warm & fuzzies (Hallmark Christmas movies) : There are so many people I want to catch up with but it has been overwhelming trying to coordinate or think about this. Early next week after doing steps 1 and 2 I will be in a much better frame of mind to do this. The biggest thing I am trying to remember is to be kind to myself, scratch negativity from my dialect (esp with myself) and give myself grace and gratitude in place of criticism.

So I was most definitely up till 6 am this morning then slept till noon Typically when I return from a trip I work the 2nd day after arriving home which doesn’t provide much time to adjust. This Q can be a slippery slope so I made a goal to be better tonight ... For as productive as yesterday was today was quite the opposite. My body was feeling run down and just wanted to relax and regen. : -Finished laundry -Organized and inventory’d my backstock (see @thehomeedit ) -Wrapped up paperwork from the trip (this felt so good!) -Started going through my photos from the trip -Got back to journaling -Spent time going through pics I want to get developed : -Zilch - not even my physio exercises . Believe me - physios are not perfect at their rehab -6937 steps - including an intentional 1000 step inside my apartment walk in the evening : -My anxiety spiked today which then snowballed as if it’s this bad on day 2, how am I going to make it to day 14 -Had my first real food in a day and a half - Cheeto’s, chocolate and Mr Noodles don’t count -Already missing ability to get outside and all the natural Vit D I was getting in Europe : -The personal growth I have done to not beat myself up for having a lazy day. Currently my apt is in a state of disarray and somehow I was able to go to bed without it having to be organized -Realizing that my poor food decisions and sleep patterns could be fuelling my anxiety -The pics I have of my travels : -Real food -3L of water -20 mins physio exercise and one of the advent calendar workouts from @training2xl -Bed by 11 pm #sportsphysio #physiolife #sportsphysioyyc #yycphysio #physicaltherapy #physiotherapy #quarantine #quarantime #jetlag #giveyourselfgrace #listentoyourbody #anxiety

Pics: 1. Soaking up my last bit of freedom and fresh air in Switzerland... 3. Airport views 3. Stripping my clothes 4. How I left things when I got home from the airport After being mentally prepared to do the rapid testing program offered in Calgary (which means a 4-5 day quarantine vs 14), it was a tough pill to swallow when I learned I would not be on a direct from Europe to Calgary flight, which made me ineligible for the program. Instead I had a 27 hour travel day, 3 flights and 3 times through security with 4 hours of sleep during transit. Jet lag hit real hard as I was wide awake at midnight and finally got to sleep by 2 am. : -I stripped all my clothing I had taken with me (see @gocleanco to learn about this) -Laundry -Unpacked and put everything away in its proper spot -Went through all the food in my kitchen for old/expired items and did an inventory what I had for the next 2 weeks -Watched THREE Hallmark Christmas movies -Purged my Tupperware collection -Couple phone catch ups with friends : Nothing The realization of how hard it will be to get 10K steps was real. 4083 steps - and that was a lot of running around organizing and unpacking. Was highly unmotivated to do anything physical. Ball release of glutes/hamstrings 30 mins : -The amazing @katefitzy for having my fridge stocked and delivering my Amazon parcels -@Kat for dropping off a phone!!! So I’m back in that world and have most of my contacts again -My Soda Stream - consumed 4L of water yesterday as I find it is a big help to getting over jet lag -That I left myself $$ on my laundry card #sportsphysio #physiolife #sportsphysioyyc #gocleanco #strippinglaundry #yycphysio #quarantine #quarantinelife #jetlag See more

Today marks 9 months from Friday, March 13 which is when I mark the start of COVID in my world. It was the day after the NHL, NBA and my trip to NYC were cancelled. I had been needing a break and looking forward to this trip for weeks. I was feeling burnt out and needed to escape. I still went on a trip that weekend but stayed local-ish and took a solo-cation to Waterton, AB. ... : -Was laid off from my goal job -Had major hip surgery -Had a few job opportunities fall through -Focused on my rehab and putting me first for once -Accepted a term job to work with Canada Ski Cross for October-December : -I will never take a handshake or a hug for granted again -You don’t know what you got ‘till it’s gone - gym, restaurants, sports, close personal contact -That I should ask for help when I need it - it gives people the satisfaction/joy of helping me -Surgery IS -Always trust your gut feeling/intuition/spidey-sense -Invest in yourself - time & $ -This virus has provided people (including myself) with the opportunity to slow down and realize there IS more to life than the hustle -The value of me time & stillness -The use of breath & doing Breathwork very restorative & freeing -Friends will come and go - sometimes they are meant to be in your life for a shorter time than you thought, to teach you a lesson, to have shared experiences or some other soul contract -I am a very energetically sensitive being & this is something that to be taught in school Life can be so unpredictable - I was house shopping, had a job I thought I loved & was a total stress ball exactly 8 mths ago. I’m now investing in myself, working on being present & controlling what I can control. I am trusting in the timing of the universe & that things will happen as they are supposed to, & I am far happier and healthier because of it. #lessonslearned #sportsphysioyyc #corona #covid #positivity #goodvibes #physio #physicaltherapy #physiotherapy #behappy See more