Pain and Healing – Part IV

 

Today I am reviewing the session with Dr. Tracy Jackson to discusses opioid addiction and pain. She says that anyone who experiences addiction feels a sense of isolation, feelings of failure or a need to be put their dependency in a positive light. They feel stigmatized.

When we are in pain, we are under psychological and physical duress. Our sympathetic nervous system, also known as our fight or flight system is stressed.

A big piece of the puzzle about pain is unpacking assumptions. The first and foremost is that the experience of pain can be different for everyone. Second, often times, patients are not in the doctors office long enough communicate and to be heard. You have your 10 or 15 minutes and are given medication of your symptoms. Having to go back to the doctors multiple times is inefficient and unhelpful. Third, there is little in the way of pain education in medical school. Doctors are not well versed in understanding pain.

So a part of this conference that I attended and what I am hoping to impart to you, the reader, is to empower you to understand what is going on in your body. What we do is not complicated, we just do it often, over and over again. This means we can re-train our bodies and our minds! We are incredibly resilient and the results are durable. yay! Experiencing a reduction in pain mean it can be long term (hope!) (yay!) (double yay!)

Medicine ads tell us to take this drug or that drug to keep going and enjoy life but this doesn’t address the issue or the innate intelligence of our body. While medicine can be life saving short term – it should be temporary while you learn how to retrain your body. Research findings tell us that no pill or surgery that is going to “fix” a body part that is just responding to a brain that is on high alert. We have to calm the underlying stress to be a better ______(fill in the blank).

When we feel unsafe we are pricked with the highest capacity for pain. We experience symptoms like insomnia, adrenal fatigue, depression – we are on high alert. When we feel safe we have a lower capacity for pain. We feel more energized, happy, alert, and creative – we are calm and relaxed. For someone who is diagnosed with fibromyalgia, there is a certain stigma (DIM) but at the same time, the person can feel better just from the diagnosis (SIM). Anyone can endure an illness – we want to be able to channel the “enduring” to make changes.

The challenge is that it is hard to see while in the thick of it. It takes a long time to develop pain or addiction but recovery can be quick.

If you, or someone you know has concerns for addiction, Dr. Tracy Jackson offers these steps to take:

  1. There is hope. It won’t be as bad as you think. Have compassion for yourself because relapse is high.
  2. If you are given a prescription for opioids ask for a referral for treatment.
  3. Keep trying. People are desperate to help you if you want to be helped.
  4. Mindfulness and movement are the most effective ways to cope with pain and addiction.
  5. Self-care. Put your airplane mask on first. This is the same for family members who see another family member in pain.

Opioids can actually make the experience of pain worse. Once you come off dependency, the capacity for pain will be improved and the body will function better (better immune, more energy, etc). If you are taking opioids, come up with a coping plan for withdrawal – make sure your support system is in place.

A part of the coping plan is looking at your diet. Diet is critical because there are lots of inflammatory foods that impact all of our body systems. It is also important to unplug from technology and go out in nature. The Japanese have a term called “forest bathing” for the therapeutic effects of walking and appreciating nature. Dr. Jackson also recommends at least a 150 minutes of yoga a week that is calming.

Next week, I will explore the topic of diet and gut health from the perspective of Ayurvedic medicine and how it relates to pain.

In health,

Lindsay

 

Pain and Healing – Part I

Mid November I attended an online Pain and Healing Conference hosted by my teacher and yoga therapist Susi Hately of Functional Synergy. There has been a lot of research in recent years on Pain Science and the implications that has for people who suffer from pain.

Over the course of the next few weeks I am going to work at unpacking some of this vital information in a series of blog posts so you can be more informed and empowered to take back your control from pain and move with hope towards a brighter, pain free future.

Of the 10 speakers from the conference there were underlying themes and concepts that kept arising. My intention is to summarize some of the findings so that you can have a better understanding of the paradigm shift that is occurring with modern pain science research findings so that you will feel more informed and empowered to take back control from the pain that you or a loved one is experiencing.

The biggest and most important findings are four-fold. One, pain is not where the problem is. Two, pain is a protector. Three, pain is complicated and we are complex beings with complex systems so don’t give up. Four, hope is essential and possible.

There is an incredible trifecta of pain researchers in Austraila that are focusing on pain education. Pain research findings teach us that pain is a warning signal or a protector. This means, rather than perceiving pain as something being broken in our bodies, our brain is perceiving danger that something is not functioning quite as it should. This provides hope. Danger means we can get out of danger by doing something. By perceiving that something is broken. We are more likely to give up and see it as something that is long lasting and can’t change. Luckily this simple isn’t true.

Movement is critical in reducing pain at both the level of tissues and the spinal cord.  It is at the tissue and spinal cord level that our body communicates with the brain. Like Skinners salivating dogs, we too can condition movements to be either painful or not painful. Simply by imagining desired movements in our minds, we can reduce our pain and promote recovery.

Movement and visualization starts by reducing our stress. Many of us don’t even realize we under stress. It has become so normalized we don’t recognize it. When we are in pain and/or our body is in a state of stress – there are protective agencies at play.  We need to return our systems to a non-protective state by tapping into our parasympathetic nervous system through breath and movement. Therapeutic yoga is an excellent way to train our nervous system.

The research teaches us that we bioplastic human beings. This means our systems are adaptive. Pain can go. When we change the context, pain can come back. Like I said before, pain doesn’t indicate something is broken. This is really good news!

Here are 5 things to know if you or someone you know experiences persistent pain.

1) Pain is real to the person experiencing it.

2) Pain is a protector. Pain acts as a warning from the brain of what it thinks you might do if you keep going.

3) There are many contributors to pain. There is lot of research that shows pain can come from all over your life – people, places, things external to you can be a trigger, as well as thoughts and beliefs.

4) The good news is we are fundamentally adaptable and recovery is possible. We can train our systems to be less protective.

5) The less good news, it’s not easy BUT everyone has the resources. It’s doable but it’s a journey.

In health,

 

Lindsay

 

My next post will be about neuroscience researcher Tasha Stanton who discusses the complexity of pain…

Intentions, Feelings and Fresh Beginnings for 2018


Happy Holidays! This has been a year of tremendous personal and professional growth for me. As I dug into setting goals for 2018 I found myself basing these goals or intentions off how I want to feel. After doing some soul searching and looking at the different aspects of life from working and lifestyle, to health and wellness, creativity and learning, relationships and society and spirituality, I narrowed down my core desired feelings for 2018. My intention is to use these feelings to direct my thoughts and actions for the upcoming year. As a part of this process  I am excited to announce that in the New Year I am shifting my focus to teaching primarily therapeutic yoga. I will still be available for corporate classes and group classes but I am ready to shift my focus to long lasting, sustainable results for my clients.

I am looking to connect with individuals ages 40-65 years old, who perhaps have older children, are experiencing shifts in their careers or approaching retirement. They are beginning to feel a disconnect in their life in regards to their exercise and lifestyle habits that aren’t making them feel as good as in the past. Perhaps fitness classes at the gym are no longer having the desired effect on the body as they used to. Experiences with illness or injury have created challenges in how they relate to themselves and others. This person is looking for something more meaningful in their life and is ready and willing to invest some time and effort into making a sustainable shift in their well-being.

If this is you, let’s work together. It’s time to take your power back. I can help you close the gap between where you are currently, and where you want to be. Therapeutic yoga is a movement based therapy that empowers you to take control of your wellbeing with support all along the way. I provide the knowledge, tools and skills to help you elevate your current state so you can get back to enjoying life the way you were meant to.

The majority of health care and wellness professionals treat one part of the body or where they perceive the pain to be. The truth is, that we are more than a collection of individual parts that needs to be treated or manipulated by someone or something outside of us. We are a dynamic web of interrelated elements including our physical body, our thoughts, emotions, beliefs, past experiences and our environment. This is why I work in partnership with my clients to develop a customized program that meets them where they are for what they want to achieve.

Sign up now for 12 weekly sessions and we will build a framework for getting stronger, more relaxed and settled in our body and mind. With stability and ease comes strength, calmness, clarity, creativity and joy. Your practice will be progressive so you build on the skills as you master them. Think of yourself as the co-creator of your development as we work together to explore the possibilities.

With love and hope,

Lindsay Keefe

Private Yoga Downtown Toronto

From February 13-16, 2018 I will be teaching private sessions at The Coach House at 7 Admiral Road in the Annex. 

Schedule:

Tuesday (Feb 13): 11am – 3pm

Wednesday (Feb 14): 2pm – 7pm

Thursday (Feb 15): 11am – 3pm

Friday (Feb 16): 1pm – 6pm

Sign up now for a one hour introductory session and find out how rehabilitative yoga can change how you move, how you relate to your body, and unlock your healing potential for long-term sustainable results.

Aging Gracefully

Several years ago, overwhelmed by beauty industry standards of what beauty is and feeling dissatisfied with my own expectations for myself, I learned to let go.

A big part of the process for me was doing a detox that included switching to natural skin, hair and cleaning products. I found a teacher that I admired, who helped educate and encourage me.

I threw out all my chemical laden creams, toners, washes, scrubs and serums. I believe it is vital to educate yourself on the ingredients that go into the products you use for your own sake, your family’s and the environment’s.

There are so many natural, organic  products out there, that the shift is easier than ever. Think about it.  Skin is a major detoxification organ.  Why would we cover it up, inject it with poisons and soak it in chemicals that might seep into our bloodstream?

Eating healthy food gives our skin the nutrients it needs for a healthy glow and may even eliminate skin disorders like eczema and recurring rashes (If you’re reading this, you may want to speak with a naturopath about an elimination diet). If you eat clean and use natural skin and hair care products, you may find that your complexion clears up and your natural beauty shines through.

In recent years, companies have had ad campaigns for natural beauty and allowing your inner beauty to shine through. I am excited that more and more people are starting to get on board and recognize true beauty for what it is – it is our health, our energy, our confidence, our intelligence, not just what we look like on the outside.

While it can be challenging to shift your perspective from one ideal to another, it is a practice like anything else. For me, yoga was my support system. I gradually began to wear less and less make up. Now only on special occasions–save for daily mascara–do I wear makeup. When I do, I feel unnatural and made up.

I am now comfortable in my own skin. I’m still coming to terms with the gray hairs that peak through and still cover up the odd blemish, but I feel lighter, naturally pretty and less concerned about what others might think.

Does this sound like a radical change? It is!

Aside from changing what you put on your skin and in your body, another holistic approach to beauty is cosmetic acupuncture. It is a natural, safe and effective way to improve complexion, reduce signs of aging, to look and feel younger. The process is free from chemicals and pain.

Cosmetic Facial Acupuncture works with your body’s innate wisdom to tighten pores, brighten eyes and improve complexion. Collagen production and muscle tone improve, fine lines are eliminated and deep wrinkles are diminished. Acupuncture also helps reduce bags and double chin, lifts drooping eyelids and helps to slow hair loss and graying.

Fine sterile needles are used in conjunction with facial massage and specialty cream to increase local blood circulation and improves metabolism.  You may find that the process helps reduce acne and scarring.

To complement cosmetic acupuncture, you may also want to try face yoga. Face yoga helps to exercise and tone neck and facial muscles. When you work the muscles of the face, suppleness and elasticity improve. It may stimulate collagen production and allow more oxygen to get to muscles. Face yoga also helps to reduce stress and tension so you feel and look rejuvenated and refreshed. It’s easy to practice for long lasting, sustainable results.

Traditional Chinese Medicine acupuncture practitioner Daniel Kanner and I are offering Aging Gracefully Cosmetic Acupuncture and Face Yoga packages at 25% off for the holidays. For package details visit my promotions page or www.acuhealth.ca and connect with Daniel for more details.

Yoga Rehab: Workshop for Back Pain

yoga rehab photoPain and discomfort doesn’t have to be a normal part of everyday life. Yoga Rehab is designed for yogis, those new to yoga and anyone who is curious. The aim is to help you live a more functional, effective and strain-free way that is unique to your goals. My principles of movement will help you get stronger and build more stamina, flexibility and balance without pain, strain or tension.

What can I expect in these workshops? You will learn simple (but not necessarily easy) movements that will help improve mobility and decrease pain. For yogis, you will discover a whole new perspective on movement and take your practice to the next level! There will be a focus on breath work, mindfulness and developing body awareness woven throughout the workshop. This is not a typical yoga class so yoga experience is not required.

When we move better, we feel better and we can enjoy life more.

My next 2 workshops are called Yoga Rehab and it will be held Saturday, September 30th and October 14th at McMaster Fitness 2-4pm. Cost is $45 + hst. Participants will receive a handout and free practice video.

Contact me to register or ask a question.

Corporate Yoga the Best Investment You Can Make

If you were guaranteed a 300% return on your investment would you sign on the dotted line? Absolutely. What about when it comes to your health? Despite the research and statistics that are out there, we continue to play Russian Roulette with our health. We work hard to make money so we can live the life we desire. But what is all that money worth if we are not healthy enough to enjoy our lives the way we want to?

When our health declines, it doesn’t happen overnight. It is a slow and steady descent that is often difficult to recover from and usually results in one or more losses in our lives. We are proactive with our finances: we save; we invest for the future. Now is the time to also start being proactive in our health and the path to better health can begin at work.

Companies want employees with unique specialized skills: people who go above and beyond expectations. They anticipate challenges and respond to opportunities that create growth and value for the company. Whether it is sales, marketing, finance, law, or something in between, companies want their employees to be at the top of their game and to be productive all day, every day. Unfortunately, the reality is that our bodies are not physiologically designed to withstand the demands and stresses we impose upon ourselves during long busy days at the office.

You don’t wake up one day and decide to be sick or unwell. Unless you are in an accident, there is likely something happening over time that causes the body to break down and become ill. Stress has become normalized in the workplace; many people don’t even realize that they are stressed. General busy-ness, hurriedness and day-to-day chaos place our bodies in a constant state of fight or flight for extended periods of time. Our natural state should be one of rest and repose, which is now becoming the exception rather than the rule.

Burnout rates are higher than ever. Sick leave, stress leave, and mental health leave are becoming regular occurrences. These conditions aren’t only a cost to the health of the person afflicted but they also cost that person’s company time, money and manpower.

So what are smart modern proactive companies doing about this? Leading companies are working with health and wellness service providers who offer solutions to these problems, health and wellness providers like me. Companies expect a lot from their employees. Workers likewise give a lot of their time and effort to be successful and productive. So why not invest in yourself and your people? When companies invest in their employees’ wellness they can expect three dollars in cost savings and benefits for every dollar spent.

Corporate Yoga is a wonderful proactive approach that companies are bringing on board to help keep executives and their employees healthy, happy and productive. Often times when someone hears the word yoga, they immediately think of hyper-flexibility and fitness. Yoga is so much more than that and it doesn’t require any flexibility whatsoever. Yoga is an adaptable system that affects the body, the mind and the spirit in profound ways that literally change how we think, act, and feel.

Companies can help workers improve their mental clarity, boost creativity and sharpen their problem solving skills. The beauty of yoga is that it extends itself off the yoga mat and out of the yoga class into your day-to-day work and activities. You learn mental and physical skills that you first apply with some effort, but that will become second nature.

Looking for a long-term solution to improving the bottom line, cultivating healthy workers and maintaining happy bosses?

A good corporate yoga teacher is your trusted advisor who will work to understand your company’s needs and provide solutions that are customized and unique to your workplace and its people.

To learn how you can energize your workplace from individuals to teams to departments email me at lindsay@innergycorporateyoga.com for a complimentary onsite consultation. Customized. Informed. Educated. Wellness for life.

Summer Yoga Sale

It’s been a while since I’ve written anything for my blog. I’ve had a surprisingly busy summer between spending time at cottages with friends, family events and travelling to Yellowknife for a wedding. Aside from travel I’m taking two online courses for my yoga business and professional development, I’m the vice president for a Business Networking International chapter in Toronto and planning fun and creative ways to bring yoga to individuals and corporations in city. Despite it all I still manage to make time for my own daily yoga practice. Making self-care a priority means I’m physically, emotionally and mentally in a space where I can manage all the other things in my life with relative ease and minimal stress.

Many of us take longer holidays in the summer, spend more time outdoors and are more active in general. With the extra time and energy you have this summer, consider starting a yoga practice to prepare your body and mind for the changes that come in the Fall and Winter. To help you get started, this summer I am offering $60 private sessions to all new clients in Toronto until the end of August. You can add a friend for only $15 more. Whether you are looking to deeply relax, start a meditation/mindfulness practice or are looking to get out of pain or improve mobility I can customize a practice that is unique to you and give you the skills necessary to start your own home practice. Contact me today and mention this article to get the sale!

Breathing for Stress and Anxiety

Yoga_Photoshoot_Hany_easy pose 2Wouldn’t you love to live in a world where you could flip a switch and all your stress and anxiety would just go away? There are many different strategies we can employ such as going to a yoga class, getting a massage, meditating, being in nature or exercising. These are all wonderful things that we can do that will help. These all require finding time and going somewhere to do it. However, there is one more tool that we can use at any time no matter where you are. That is your breath.

Many of us who practice yoga or any of the above activites have gotten a glimpse of the switch that leaves us feeling, calm, relaxed and at peace. Unfortunately these feelings are fleeting, stressors find their way back into the limelight and it leaves us wanting without knowing how to get it back.

The answer lies not just in our breath, but how we breathe and the mindfulness that arises from this awareness. After years and years, dare I say decades of stress, years of being on anxiety medication and then the death of my mom, I stumbled across a doctor who told me I wasn’t breathing. I was holding my breath. I was certainly taken aback by this observation and it was turning point for me. Albeit slow, the process brought me to where I am today and now I want to share the skills with you so you can reap the benefits now and not years down the road.

Breathing is important for two reasons. One, it brings oxygen to our blood and two, oxygenated blood helps to heal our tissues. Unfortunately, somewhere along the way we have unconsciously learned a disordered way of breathing that is fast and shallow, that limits the flow of oxygen into our bloodstream. As a result, we are not taking in sufficient oxygen or able to expel sufficient carbon dioxide. Reduced lung function reduces our vitality, ages us prematurely, lowers are immune function, etc. So not only does breathing impact our cardiovascular system, but it also effects the respiratory, neurological, gastrointestinal, muscular and psychic systems. So you can see how important optimal breathing is for our overall functioning.

When we re-learn how to breath optimally we begin the healing process and improve our ability to cope with stressors.

We can also begin to experience these benefits for the long term:

  • Less respiratory problems, stronger heart by reducing it’s workload
  • Relaxes body and the mind
  • Improves the health of the nervous system, including brain, spinal cord, nerve centres and nerves.
  • It has an effect on your sleep, your memory, energy level and concentration.
  • Aids in digestion and elimination. Assists in weight control. Oxygen helps burn up excess fat more efficiently.
  • More oxygen in the blood means better complexion, fewer wrinkles, more energy, clarity for the mind, positive thinking, supports vision and hearing.
  • Rejuvenates muscle and organ functioning. Lack of oxygen to cells is a major contributing factor to cancer, heart disease and strokes

Why Do We Breath Fast + Shallow?

Let’s face it, our lifestyles often dictate that we are in a hurry most of the time. Our movements and breathing follow this pattern. Perhaps you have noticed in your yoga practice how your mind and body mirror each other. The increasing stress of modern living makes us breathe more quickly and less deeply. Other reasons could be related to negative emotional states, reduced physical activity,  environmental pollution and even our culture (the desire for an attractive flat stomach results in gripping and holding of the abdominals. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal, which increases tension and anxiety.)

Medical journals suggest that fast, shallow breathing can cause fatigue, sleep disorders, anxiety, stomach upsets, heart burn, gas, muscle cramps, dizziness, visual problems, chest pain, and heart palpitations.

Disordered Breathing Patterns

In addition to fast, shallow breathing, you might resort to chest breathing which is a habitual pattern failing to fully exhale and inhale. Other disordered patterns include mouth breathing, breath holding and hyperventilating.  When the sympathetic nervous system is switched on all the time, it can lead to changes in anxiety, blood pH, muscle tone, pain threshold, to only name a few. Overuse of accessory breathing muscles can lead to neck and shoulder pain/dysfunction and could even mimic cardiovascular and gastrointestinal problems.

Typical symptoms of disorder breathing can include:

  • Frequent sighing and yawning
  • Breathing discomfort
  • Disturbed sleep
  • Erratic heartbeats
  • Feeling anxious and uptight
  • Pins and needles
  • Upset gut/nausea
  • Clammy hands
  • Chest Pains
  • Shattered confidence
  • Tired all the time
  • Achy muscles and joints
  • Dizzy spells or feeling spaced out
  • Irritability or hypervigilance
  • Feeling of ‘air hunger’
  • Breathing discomfort
  • Back pain. Research suggests there is correlation between breathing pattern disorders and low back pain.

Our reactions to stress is also known as the “fight-or-flight” response because it evolved as a survival mechanism, enabling people to react quickly to life-threatening situations. The carefully orchestrated yet near-instantaneous sequence of hormonal changes and physiological responses helps someone to fight the threat off or flee to safety. Unfortunately, the body can also overreact to stressors that are not life-threatening, such as traffic jams, work pressure, and family difficulties.

The stress response suppresses the immune system, increasing our susceptibility to colds and illnesses. The build up of stress can lead to anxiety and depression.

We can learn to use our breath as one tool to down-regulate the sympathetic nervous system and up-regulate the parasympathetic nervous system that helps the body rest, digest and recover.  The body is designed to spend the majority of its time in the parasympathetic nervous system.  Ideally, it only uses the sympathetic nervous system for true life-threatening emergencies.

To learn how to optimize your breathing to reduce stress register for my Breathing for Stress and Anxiety workshop May 20, 2017 at Leslieville Sanctuary. These are skills that you take with you in the car, at work and play. This workshop is appropriate for kids, teens and adults. No yoga experience is required.

To find out how you can host a Breathing Workshop for Stress and Anxiety at your workplace contact me for details.

Spring into Action – New classes, workshops and retreats

PhotoShoot_EmilieDee_meditationSpring a time of renewal and growth is certainly upon us. As I write this the rain pours down from all angles and the sky is grey. The first signs of spring precariously poke through the soft earth and shout gleefully that spring is finally here. Warmer weather is around the corner and we are getting antsy to resume outdoor activities and focus on our health.

I have been busy planting and nurturing the seeds of some new and current classes, workshops and retreats that are coming up in the next couple months. Now is a great time to dedicate time for a yoga practice to help prepare yourself for the coming summer months of athletics, travel and outdoor adventures. Yoga helps us to keep our body supple and strong, prevent injuries and pain, and helps us come into a grounded state of calm and clarity.  To help support and nurture all that  you do I have a new studio class starting at Leslieville Sanctuary on Tuesday evenings from 7:15-8:30pm called Yoga Foundations.

Yoga Foundations a slow paced, gentle, rehabilitative style class to help you develop flexibility, improve range of motion, and stability moving from a state of relaxation rather than moving through tension or over efforting. This class is perfect for anyone who wants to learn the foundations of yoga in a safe and accessible environment. People with long term injury, pain, or restricted range of movement will also benefit from this class. For experienced yoga practitioners, it is an opportunity to come back to basics, learn to move more purely and nourish the freedom in your body.

On Tuesday and Thursdays from 5:30-6:30pm I am teaching group Hatha yoga classes at Avalon Woods Fitness (ages 40+) in Etobicoke. Classes are free with Membership or drop rates/class passes are available.

Starting April 19th until June you can register for Yoga + Networking at Marani Law on Wednesdays from 6:15pm-7:15pm. Grab a friend from work and come meet some new people. This is a 10 week session package for $150.

April 29th from 1:30-3:30pm I am teaching  a Yoga Rehab workshop  on Breathing Your Way to Wellness. Our breathe plays an unparalleled role in how the systems of our body function. Beginning with awareness we reveal the awesome power of healing that is already within us. Learn some anatomy and physiology as it relates to the breath, uncover your breathing style and learn how to breathe easier to reduce stress + anxiety, sleep better and move better.

In May I am launching a Complete 12 Day Cleanse and Yoga workshop with Naturopathic doctor Corina Dinca in Don Mills. Despite our best intentions we often veer of the path of wellness and get stuck in emotionally guided patterns of eating and neglect self-care. Sometimes all we need is little bit of support and motivation to kickstart new habits. This 12 day program is designed to educate, develop awareness, support and motivate you to make small changes that have a significant and lasting impact on your health and wellness goals. Whether you want to lose weight, start exercising, address mental and emotional concerns or to develop greater balance in your life this program provides you with the knowledge and skills to get there.

Join me June 4, 2017 for a Day Retreat to Crawford Lake. We will hike around Crawford Lake and appreciate nature in all it’s glory. We will stop for an hour Hatha Flow yoga class and then enjoy a vegetarian lunch. In the afternoon we will explore some trails and practice a walking meditation. The cost is $80 and includes lunch.

To learn more about any of these classes, workshops or retreats please get in touch with me.