You can exercise regularly, lift weights, and stay active, but are you actually moving well?

In this episode of Wellness Explained, Sandy sits down with physical therapist Mary Jean Stack of Great Falls Physical Therapy, whose journey from intensive ballet training to physical therapy offers a fascinating perspective on how our bodies move, adapt, and recover.

Together, they explore why movement quality matters just as much as exercise itself, how seemingly minor aches and pains can reflect underlying compensation patterns, and why physical therapy isn't just for recovering from injuries.

• Why movement patterns matter: How two people with the same knee pain can have completely different underlying issues, and why individualized care is essential.
• Strength vs. mobility: Why building muscle is only part of the equation when it comes to moving well and aging independently.
• The importance of recovery: How rest, sleep, and active recovery support long-term performance, and where treatments like dry needling and red-light therapy fit in.
• Everyday movement habits: Simple strategies for desk workers, improving ergonomics, and breaking up prolonged sitting.
• Pregnancy and postpartum health: Why pelvic floor physical therapy deserves more attention and how movement needs change throughout pregnancy and recovery.
• The bigger health picture: How hormones, metabolic health, and nutrition can influence musculoskeletal conditions, including frozen shoulder.

Moving well isn't about perfect form or avoiding every ache and pain. It's about developing the strength, mobility, and confidence to keep doing the things you love, at every stage of life.

Mary Jean Stack | Great Falls Physical Therapy

Website: https://greatfallspt.com

Looking to make your workspace more comfortable? Explore the ergonomic tips and recommendations shared by Great Falls Physical Therapy.

GFPT Workstation Setup

Website: https://wellnesswithsandy.com

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Wellness Explained

Evidence-based wellness, explained simply.

Hosted by Sandy Jolles, MS, CNS, LDN.

Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Have you ever reached a point where everything in your life looks good on paper, but something just doesn't feel right anymore?

Maybe it's a career you've worked hard for, a routine you've outgrown, or the feeling that somewhere along the way, you've lost touch with yourself.

In this episode, I'm joined by Lianna Nielsen, a certified Integrative Nutrition Health Coach specializing in the mind-body connection. And this conversation is particularly meaningful to me because Lianna was actually one of the people who inspired me to pursue my own career in wellness!

We explore why change can feel so difficult, why we sometimes ignore the subtle signals that something isn't working, and what it means to reconnect with ourselves before reaching a breaking point.

We also talk about something I think gets overlooked in wellness: joy. What if taking care of ourselves didn't have to feel like another obligation? What if movement, nourishment, and rest could become things we genuinely look forward to?

In this conversation, we explore:

• Why we often wait for a crisis before making a change
• The relationship between physical health, emotional well-being, and self-awareness
• How to recognize when you've outgrown a version of your life
• The role of play, joy, and movement in sustainable wellness
• How sleep, nutrition, and everyday habits can influence the way we feel
• Simple ways to become more present and reconnect with what matters to you

Lianna also shares a beautiful, simple morning practice that you can try yourself, one that takes just a few minutes and encourages you to listen to what you actually need.

Try this: Liana’s 5-minute morning check-in

1. Before you get out of bed or look at your phone, place one hand on your heart and one on your belly.
2. Take five deep breaths.
3. Ask yourself: “What’s one thing I need more of today? What’s one thing I need less of?”
4. Listen without judging, act on what comes up, and repeat daily for a week or more.

About Lianna Nielsen

Lianna Nielsen is a certified Integrative Nutrition Health Coach specializing in the mind-body connection. After beginning her career as a professional actress, personal health challenges led her to explore integrative wellness and eventually build a coaching practice focused on physical health, self-awareness, intuition, and personal alignment.

She is also the host of Love Through It, a podcast featuring personal insights and conversations about connection, growth, and navigating life's experiences.

Connect with Lianna:

Website: https://www.healthybylianna.com

Podcast: Love Through It: https://podcasts.apple.com/us/podcast/love-through-it/id1680239705

Connect with Sandy:

Website: https://wellnesswithsandy.com

Podcast: https://wellness-explained.simplecast.com

If you enjoyed this conversation, please follow Wellness Explained and consider leaving a rating or review. It helps more people discover the show!

Wellness Explained

Evidence-based wellness, explained simply.

Hosted by Sandy Jolles, MS, CNS, LDN.

Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.

Let's talk about something we all do every single day, but probably don't think much about: peeing.

How often is too often? Is waking up at night to use the bathroom normal? And could changes in your bathroom habits be telling you something about your bladder, kidneys, or overall health?

Urinary health doesn't exactly come up in everyday conversation, but it's an important part of our well-being. And there's a lot more to it than simply drinking enough water.

In this episode of Wellness Explained, we're diving into the fascinating connection between urinary habits and overall health, including a few things that might surprise you.

In this Wellness Bite, we'll explore:

• How often you should typically urinate, and what can influence that number.
• Why your kidneys do much more than produce urine.
• The different types of urinary incontinence and why bladder leakage isn't something you necessarily have to accept.
• Common urinary tract infection (UTI) symptoms and prevention strategies.
• Whether cranberry supplements can actually help prevent UTIs.
• What contributes to kidney stones and why hydration matters.
• Popular urinary health herbs and remedies, including what the research does and doesn't support
• Simple habits that can help support bladder and kidney health.

Here's something worth remembering: Changes in urinary habits aren't always a cause for alarm, but persistent symptoms shouldn't be ignored either.

Whether you've noticed yourself making more bathroom trips, have experienced a UTI, or simply want to better understand how your body works, this episode is for you.

Because sometimes, paying attention to the little things can make a big difference in how we care for our health.

Have a wellness question you'd love to hear covered? Send it my way! Your question might inspire a future Wellness Bite.

SIMPLE CORN SILK TEA
INGREDIENTS
• 2 cups water
• 2 Tbsp fresh or dried corn silk
DIRECTIONS
Put water and silk into a pot and bring to a boil with the lid on the pot. As soon as it
comes to a boil, turn the heat down to lowest setting and simmer for ten minutes. Turn
off the heat and let the silk continue to steep for another half hour. Strain the silk and
warm your tea or drink at room temperature.

CORN SILK SUMMER SUN TEA
INGREDIENTS
• 4 cups water
• 4 Tbsp chopped fresh corn silk
DIRECTIONS
Put silk and water in half gallon Mason jar out in the sun for half a day. Bring it into the
house and strain the herbs out. Add honey and lemon or lime to taste. Serve chilled or
at room temperature.

Wellness Explained

Evidence-based wellness, explained simply.

Hosted by Sandy Jolles, MS, CNS, LDN.

Disclaimer: Wellness Explained is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice from a qualified healthcare professional.