FAQ

What does 3 Cosas mean?
Literally, 3 Cosas is Spanish for 3 Things and represents the diversity of services offered.

I’m not an “athlete,” can I still receive services from 3 Cosas?
Of course! Anyone who is experiencing pain, tension, or needs to take some time for
themselves can benefit from services.

Massage Therapy

I’ve never had a massage – what should I expect?
Your therapist will greet you and ask you to fill out a client in-take form to gather background health information. Next, you will be shown the treatment room and asked to undress to your comfort level and lay under the sheet on the massage table while the therapist leaves the room to wash their hands. The therapist will knock on the door to make sure you are ready and with your OK will enter the treatment room. Unless you prefer otherwise, soft relaxing music will play in the background and a small amount of unscented lotion may be used to help perform the massage. The therapist will adjust the amount of pressure to your comfort level – you should not experience pain during the massage and at any point you can request more or less pressure from the therapist. After the session is complete, the therapist will leave the room, allowing you to dress and exit the room when you are ready.

Additional tips: Don’t eat a heavy meal before the massage and use the restroom prior to treatment.

How often should I get a massage?
• For prevention & maintenance, at least once per 4-6 weeks
• For injury, typically 2-4 sessions within 2 weeks should help alleviate pain and injury.
• The length of the massage is up to you. Typically a 30 minute session can only address one part of the body. 60-90 minute sessions allow for a detail work in one or more areas on the body.

Will massage therapy hurt?
Massage therapy shouldn’t hurt. Occasionally there is mild aching when the massage therapist applies pressure over “knots” and other areas of muscle tension. If the pressure is too strong for you, let the massage therapist know.

How will I feel after?
Most people feel calm and relaxed after a treatment. Occasionally, people experience mild temporary aching for a day.

What are the benefits of massage?
• Stimulates circulation providing nutrients & oxygen essential for healing.
• Stimulates lymphatic system which enhances immune response
• Reduces cortisone & norepinephrine levels (stress hormones) to decrease anxiety and promote relaxation.
• Increases serotonin levels, important for maintaining a healthy mood and for improved sleep.
• Improves joint and muscle function & flexibility
• Facilitates recovery of injuries & chronic pain
• Enhances athletic recovery & performance
• Increases energy levels and body awareness
• Improves posture
• Prevents new injuries

What types of conditions can benefit from massage?

Muscle strain/spasms	Back Pain	Fibromyalgia
Scar Tissue	Migraines and Headaches	Rotator Cuff Injury
Carpal Tunnel Syndrome	High Blood Pressure	TMJ Dysfunction
Chronic Pain	General Stress/Anxiety	Insomnia
Sciatica	Scoliosis	Plantar Fascitis
Ilio-tibial Band Syndrome

Sports Consulting

What is exercise and sport psychology?
Exercise and sport psychology is (a) the study of the psychological and mental factors
that influence and are influenced by participation and performance in sport, exercise,
and physical activity, and (b) the application of the knowledge gained through this
study to everyday settings. These professionals are interested in how participation in
sport, exercise, and physical activity may enhance personal development and well-being
throughout the life span.

What is mental skills training?
Mental skills training draws upon some of the principles of psychology and sports
sciences with overall goal being to improve sport performance. Techniques used include
mental rehearsal, mental imagery and visualization, visual-motor behavior rehearsal,
biofeedback, progressive muscle relaxation and meditation

Do I only need a consultant if I have a specific problem?
It’s true that consultants are often contacted by athletes or teams when they are in the midst of a crisis or have a specific performance related problem. However, many athletes also contact consultants because they are looking to perform more consistently through controlling the mental aspects of their performance. Many of the tools and techniques of sport psychology not only address performance related issues, but are also proactive in helping athletes to perform to their potential.

I’m not an elite athlete, why would I hire a consultant?
Everyone can benefit from taking control of their mental game. Working with a consultant on mental skills training is about giving yourself the opportunity to be the best athlete that you can be. The ability to control the mental aspects of your sport helps you to perform with more confidence, consistency, and enhances your enjoyment of performing at any level. The mental skills that we work on together not only help improve athletic performance, but are skills that can be transferred to all parts of your life.

How can working with a consultant help improve performance?
Controlling your mental game is a skill just like learning and refining the physical skills of your sport; you have to work on them and the more you practice, the better you get. There is no magic pill. Working with a consultant can’t replace your physical and technical training, but it can help give you a performing edge.

What does an individual session look like?
Sessions typically run 50 minutes and can be either in person or via the internet. During the brief initial consultation we will discuss your needs and concerns and decide further assessment and consultation is needed. Information will be gathered about your sport history and your reasons for contacting a sport psychology consultant and then go from there. Future consultations will depend on your needs. Session may involve instructions on a specific mental skill, debriefing on a recent competition or experience, preparation for an upcoming competition, reviewing worksheet and exercises, etc. Athletes will typically start with five sessions meeting once a week and then continue on an as-needed basis.

What would we work on?
Each session will be individually tailored to meet your needs. Topics that are addressed
during consulting can include: goal setting, focus, relaxation/meditation, motivation,
managing anxiety, improving confidence, improving awareness, time management,
reflection, etc. Homework, which may include interactive worksheets and exercises, may
also be utilized.

How many sessions will I need?
Controlling the mental aspects of your performance are just like the skills of your sport;
you get out of it what you put into it and the more your practice, the better you get!
During this learning process, it’s important to build a solid foundation in the beginning
and then continue for check-ins and maintenance. Athletes will typically start with five
sessions meeting once a week and then continue on an as-needed basis.

Is it therapy?
No. The consultant will only work with the client on sport specific needs and goals. If the
client is experiencing symptoms including but not limited to depression, severe anxiety,
or eating disorders he/she should be referred to professional in those areas.

Fitness Instruction

I’m an athlete, why would I need Yoga?
Besides improving muscle tone, flexibility, and range of motion in your muscles
and joints, Yoga can help improve your mental clarity and focus by letting go of
distractions. Breathing techniques can be used to help relax and decrease heart rate as
well. This in turn can lead to improved performance.

Where do you teach group classes?
I teach for various gyms and organizations around town – be sure to check the blog weekly for class times and schedules. Contact 3Cosas for specific directions to classes.