The Ultimate Guide You Need to Relax and De-Stress

The Ultimate Guide  You Need to Relax and De-Stress

If you are feeling stressed, anxious or hold a lot of tension in your body, this post is for you. I demonstrate my favourite acupressure points, breathing techniques and yoga poses to leave you feeling instantly relaxed. If you have trouble getting to sleep and staying asleep this routine will be helpul and some of the moves can even help ease a panic attack.

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Serving me tea in her airy suite at Chicago’s Four Seasons hotel, Liza Egbogah, BSc, DC, DOMP, a Toronto-based myofascial release expert, floats around in a gauzy white dress that highlights the sort of angelic, fairy godmother glow she bequeaths to the complexions of stars like Yara Shahidi, Sally Hawkins, and Amanda Brugel. It’s not just her otherworldly manners and presentation that warrant the attention—it all started a year into her decade of practice when clients started to report surprising side effects after myofascial release appointments.

“Not only did they feel better, but also looked markedly younger and more refreshed. An actor had come in for back pain, but when he returned to set his co-stars asked if he had work done because he looked like he just took 10 years off,” she shares. Though the promise of a fountain-of-youth facial surely caught my attention, I’ve come to discuss rumors that her aforementioned treatment is actually helping clients to sit straighter, stand taller, and reverse the dreaded “cashew” shape that spending hours slouched over a keyboard can create. “Posture is greatly affected by receptors in the joints and muscles in your upper neck region,” explains the facialist who’s gained a reputation for her magic fingers and signature Face Lift Facial. Here’s what to know about the posture-enhancing facial, and how to replicate the sit-straighter results at home.

Re-posturing via release

According to Dr. Liza, the whispers are true, and she illustrates the reposturing process in impressive detail. “When the face, especially the jaw, is misaligned because of tight muscles (like your masseter and temporalis) this can cause your head to move forward, tilt and rotate because of muscles in the neck that have tightened up to compensate,” she explains. “This change in positioning will then cause the pectoralis muscles to tighten, rolling your shoulders forward and creating a hunch in your middle back. By releasing tight facial and jaw muscles or fascia, you can create alignment which improves the positioning of the neck, correcting the chain reaction.” After a session, many patients find that once their above-the-neck fascia has been gently released, an immediate reduction in neck, shoulder and back tension ensues. “This is because the head has moved back to its normal position and is no longer putting undue stress on the neck and the rest of the spine,” Dr. Liza notes. “As your body senses the correction in the face and neck, it starts to fall back into alignment.”

While appointments are always available as she flies coast to coast treating high profile clients, Dr. Liza agreed to break down her trademark moves for anyone hoping to approximate an at-home, mini-adjustment on themselves or a friend—even if it’s just to spend a few extra minutes with that jade roller, long forgotten in the freezer. “Facial tapping—almost like slapping your face with your fingers—and using a jade roller over tightened facial muscles and can help re-create some of the effect,” she admits, though some of these moves are clearly best left to a professional.

What to expect from a myofascial facial

1. To start, myofascial release is performed on the upper back and shoulders with upward strokes, moving towards the head. The face is massaged to determine where there are knots in the muscles and fascia and to assess whether they are affecting alignment in the face.

2. A jade roller (Hora Skin Care’s version uses actual jade stone, $26) is used to release tight muscles in the face and promote lymphatic drainage. The gua sha stone (like Skin Gym’s Crystal Beauty Tool, $32) is used for areas that require contouring or to provide a deeper muscle release in chronically tight fascia and muscles.

3. Next facial cupping (easily found in a set like Vie Healing’s collection, $36) is used in areas where there is hollowing or wrinkling to stimulate collagen production and activate thinned out muscles.

4. Osteopathic manipulations are used on the facial bones and cartilage of the nose to create balance and symmetry in the face. (Don’t try this at home!)

5. Facial tapping is used to, again, boost collagen, increase tone in the skin, and encourage the appropriate muscles to contract creating a natural lift.

Custom Orthotics Promo | dr. Liza bootie offer

From Oct 24th - Nov 24th order a pair of custom orthotics at    the[fix]    and get the[fix] bag, water bottle and a jade roller [a $100 value]. Email or call 416.366.1703 to book your appointment now!    Please note that you do require a prescription from your medical doctor to obtain insurance reimbursement. Select plans with Sunlife permit a prescription from a Chiropractor so I would be able to write a prescription for you. Custom orthotics are only recommended if you have a medical need for custom orthotics.

From Oct 24th - Nov 24th order a pair of custom orthotics at the[fix] and get the[fix] bag, water bottle and a jade roller [a $100 value]. Email or call 416.366.1703 to book your appointment now!

Please note that you do require a prescription from your medical doctor to obtain insurance reimbursement. Select plans with Sunlife permit a prescription from a Chiropractor so I would be able to write a prescription for you. Custom orthotics are only recommended if you have a medical need for custom orthotics.


The dr. Liza bootie has a 2 inch heel, 0.5 inch platform and a ‘walking on a cloud’ orthotic insole. Also, they are perfectly suitable for wide or narrow ankles and feet 🖤

Huffington Post - 3 Yoga Poses To Help Relieve Stress When Trying To Conceive

There are many factors during ovulation and fertilization that need to align to facilitate getting pregnant. Sometimes, issues such as ovulation disorders, endometriosis, high stress or other complications can impede fertility.

Osteopath and myofascial release therapist, Dr. Liza Egbogah BSc, DC, DOMP from the[fix] in Toronto, says non-invasive osteopathic treatments and even a specialized yoga practice can be effective in relieving pelvic adhesions  scar tissue that can block or distort the fallopian tubes, which may hamper conceiving.

Myofascial release treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.

"I have seen great success in patients experiencing barriers to fertility, especially if you have a history of abdominal or pelvic surgery or trauma to the area," says Dr. Egbogah.

Here are Dr. Liza's recommended poses to help relieve fertility stress and improve circulation in the pelvic and abdominal areas.


Dr. Liza demonstrates the forward fold as a pose to help reduce stress when trying to conceive.

Standing forward fold: With feet hip-width apart, interlock fingers behind your back. As you bend forward, the back of your hands should be pointing towards the ceiling. Relax your head and neck toward the ground completely while you feel an opening of the chest, and breathe while bent forward for 10 deep breaths.

What it does: This pose stretches the muscles of the back and improves the blood supply to the pelvic region and the nervous system. The forward fold can also help relieve stress, and alleviating stress is imperative when trying to get pregnant.


Dr.Liza demonstrates the goddess pose

Nighttime goddess stretch: Lie on your back with knees bent. Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs. Use your hands to gently push your knees towards the ground. If you feel any strain, elevate your legs by placing a pillow underneath each knee. Hold for 30 seconds.

What it does: This poses stretches your inner thighs and groin muscles. It also helps relieves stress and menstrual cramps.


Dr. Liza demonstrates the spinal twist to relieve stress.

Spinal twists: Sit with both legs straight in front of you. Adjust your legs so that you can sit evenly on your sitting bones. Cross your right foot over your left thigh and place it on the floor outside your left knee. Fold your left leg in, with your foot outside your right hip. Hold your right knee with your left hand, and place your right hand on the floor diagonally behind you. Lift your left arm high. Twist the torso as you draw your elbow down on the outside of your right thigh. Hold each pose for 30 seconds and repeat each side twice.

What it does: This pose enhances blood circulation to the pelvic area, and reduces stress.

You can practice these poses every day to help manage stress and get your body moving.

How To Use a Jade Roller

Here are just a few of the benefits of using a jade roller:

  • reduces puffiness and inflammation

  • decrease tension in facial muscles

  • increases blood flow & facial glow

  • improve the tone and firmness in the skin

  • reduce facial pain

  • lymphatic drainage

Here are the main areas you want to roll:

Introducing the dr. Liza bootie


The dr. Liza bootie is the most comfortable ankle boot you will ever own. With all the signature elements of the dr. Liza sneaker pump and expert Brazilian craftsmanship, you will not want to take these off. The generous toe box and ankle opening mean that whether your feet and/or ankles are wide or narrow these will be a perfect fit. The rubber sole means that you can wear this beautiful ankle boot all year while the beautiful silhouette make it great for running around, an evening out or even a black tie event.

I designed these booties for everyone. Whether you have arthritis, ‘horrible feet’, plantar fasciitis, bunions, hammer toes, large ankles, wide feet, narrow feet etc, you’ll be able to wear these comfortably. In fact you may never want to wear another pair of shoes again.


Use the code ‘BOOTIE50’ to get 50% off your pre-order.

The dr. Liza sneaker pumps in caramelo

These may be the most comfortable pair of dr. Liza shoes yet. The wides are extra wide at the toe box and have a slightly higher vamp so that they don’t bother bunions or hammer toes. If you have a narrow heel you can also get the matching ankle strap so that your heels don’t pop out.

And because they arrived from Brazil in the wrong packaging I’m offering them at a lowered price of $150 and right in time for fall.


5 Easy Exercises to Improve Your Kids Posture


It's a 21st-century reality that kids as young as 4 and 5 are developing poor posture due to too much time using tech. I visited CTV Morning Live Calgary with my sweethear to share some tips and tricks for getting your little ones to create good posture habits from the start.

4 Easy Moves For A Natural Butt Lift

Sitting at a desk all day, or too much sitting in general, can lead to a flatter backside.

It's true!

While you're sitting, your glute muscles aren't working at all, and over time, they become weaker and elongated. In turn, the body "turns off" the glutes and begins relying on stronger muscles nearby, like those in your lower back and surrounding your knees, to pick up the slack. The bad news is that extra the extra stress on these body parts makes them more susceptible to injury especially in the knees and back. 

Our sedentary lifestyles mean more women are losing the definition between their thighs and their butt than ever before. They call it the ‘thut’ and it’s when the muscles on the back of a woman’s legs are undeveloped, leading the butt and thigh to appear as a single piece of anatomy. It just makes it look like your bum has dropped down into your leg and you lose that lift that a toned butt should have. 

So how can we save our butts from going flat? We need to learn to activate, or “wake up” your glute muscles, as well as stretch and release tight muscles that attach to the glutes through fascia and contribute to the flattening of your butt. 

There are exercises that actually help to build muscles in your glutes. 



Stand straight with your feet together. Engage your core muscles and bend forward so that you are almost parallel to the floor. Keeping your knees together bend your right knee to about 45 degrees. Lift the right leg  knee out until it is the same level as your hip, keeping the knee bent.  Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds.

This is one of the best exercises your can do to strengthen your gluteus medius muscles which will help to round out your butt while working to also treat/prevent hip, back and knee pain.



Start with your feet in a wide stance, toes pointed out as far as is comfortable. Keeping your back and spine in a neutral position, and torso upright, tighten your core. Bend the knees outwards so they remain over your ankles, and sit down with your butt into a squat position. Hold for 5 seconds and slowly come up to a count of 5. 


The wider stance works to take the majority of the effort of squatting from your quadriceps and shift it into the glutes working your gluteus maximus which is the largest of the glute muscles. It also helps to open up your hips, which is helpful in activating your glutes and preventing back pain. Plus, as a bonus, it doesn't put too much stress on your lower back. 




Lie flat on the floor on your back with your hands by your sides and your knees bent. Make sure your feet are flat on the ground and placed about hip width apart. Take one of your legs and straighten it so that your toes are pointing up towards the ceiling

Push through your heel, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly bring your butt back down to the floor to complete the rep. Repeat


This exercise is a powerhouse for lifting the butt by strengthening the glutes while also targeting your obliques to give you a more defined waist line and stronger core. This will help to create lines between the waist and the glutes giving your butt better definition.




While standing, bring your leg up so that your thigh is parallel to the ground and your knee is bent to 90 degrees. Grab your big toe with your 2nd and 3rd fingers and your thumb. When you feel that you have your balance, kick your leg out to the side so that your leg is straight. The standing leg and the leg in front of you should both be straight and your hips should point forward. Bring your leg out to the side so that the inner thigh is facing the front of the room and try to bring your leg as high to the side as possible so that it is parallel to your body. Hold for 15-20 seconds and repeat on the other leg.

This exercise strengthens the legs while seriously working the glutes. By doing this exercise you will not only build up your glute med muscles that give a crucial in creating lift but also stretching to help minimize the appearance of the ‘thut’.

Watch the full segment here:

CBC Calgary + My Summer Shoe Sale!


Last night i visited CBC Calgary to share some tips on picking out the right heels to avoid injury. Naturally one of my recommendations was to choose shoes like the dr. Liza pump or sneaker pump which were developed as a healthy high heel.

And guess what? I have my biggest summer sale on until July 3rd. Get 60% off the dr. Liza pump and 45% off the dr. Liza sneaker pump!!!

Foam Rolling for Leaner, Longer and Pain free Legs!


Research has shown that foam rolling before your workout can increase range of motion without the decrease in muscle power that can result from pre-workout static stretching.
Using a foam roller to achieve improved range of motion allows you to become stronger in that extended range. For example, if you are working on doing deep squats, foam rolling will facilitate a deeper squat thereby allowing improved engagement and strengthening of your glutes. So, if you are strength training as part of your half-marathon prep, you should be able to improve your time.  

You can have postural imbalances caused by tight muscles and fascia. By releasing the right muscles and fascia with myofascial release you can help to correct these postural imbalances. 
Foam rolling can also stimulate the lymphatic system and help to reduce fluid retention.  This effect is short lived but by reducing a bloated appearance and dimpling in the skin, rolling will have you looking leaner for at least a couple of hours. 

Read the full article here:

The Marilyn Denis Show - 3 Posture Fixes to Look Better in Clothes Instantly

I joined The Marilyn Denis Show to demonstrate 3 postures fixes that you can do to look better in your clothes. Watch the segment below to learn how to look taller, slimmer, get a natural breast life and a flatter stomach instantly.