News and Opinion from Sisters, Oregon

Articles written by Ashlee Francis


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  • The foot is the foundation of the body

    Ashlee Francis|Updated Jan 30, 2024

    The foundation of the body: The foot. The human foot consists of 19 muscles, 26 bones, 33 joints, and hundreds of ligaments and tendons. That is all in one foot! Each day, we stick little coffins, more commonly known as shoes, on these complex body parts: Snowboots, high heels, tennis shoes with orthotics, and more. We don't give our feet much thought unless they start to hurt. As we age, feet are the first body part that loses function. We take care of our bodies with diet,...

  • Fascial stretching eases aches & pains

    Ashlee Francis|Updated Jan 23, 2024

    When the human body feels stiff, sore or in pain, we tend to treat it with rest. If it gets bad enough, we may seek the expert opinion and help of a massage therapist, physical therapist or a physician. There is one part of our body that may be the root of most diseases, ailments, injuries, and pain: Our fascia. Fascia is a three-tiered layer of tissue that encases all our muscles, arteries, joints, veins, nerves, and organs. Think of it as a spider web. If you pull one end of...

  • The seven pillars of health

    Ashlee Francis|Updated Mar 8, 2022

    Most Americans hear the word “health” and associate it with diet and exercise. Health for well-being, vitality, and longevity is much more involved than this. A healthy lifestyle should be built upon a firm foundation of the following pillars of health: adequate hydration, dedicated breathwork, quality sleep, appropriate levels of physical activity, clean foods, effective stress management, and healthy relationships. Improving your habits in these areas, even if it’s only a small improvement, can create a domino effect towar... Full story

  • Safe shopping for better health

    Ashlee Francis|Updated Jan 26, 2021

    This past year of living through a worldwide pandemic has restructured our way of living. Some people used the time in lockdown to improve health through cleaning their homes, making time to meditate, and creating fitness routines to help them lose weight or tone their bodies. On the other hand, many people took advantage of the time to create comfort foods, with popular new hobbies consisting of making banana bread and sourdough. Depending on how one views this pandemic, the high risk of leaving your house could either be a... Full story

  • Do-it-yourself fitness

    Ashlee Francis|Updated Jan 26, 2021

    Exercise and diet are the two key components to a healthy lifestyle. When it comes to exercise, current circumstances are making it harder for people to stay fit. Local gyms are offering online workouts and one-on-one training, but many people still don’t feel safe going out and meeting in person. Creating a home gym or a space where workouts can be accomplished is an important aspect of staying healthy at home. With limited space, limited or no access to equipment, and lack of privacy, it is easy to make excuses for p... Full story

  • Recovery is critical to health and performance

    Ashlee Francis|Updated Aug 13, 2019

    Recovery is the art of providing the body with what it craves after performance and training to help it come back stronger, leaner and faster. At one point or another, someone has probably told you to let your body recover, but if you don’t know what that looks like, how will you recover smarter and more efficiently? How will you take time after a long bicycle ride or personal training session at the gym to let your body heal and prepare for the next activity? In order to accomplish your optimal performance capabilities, y... Full story

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