Welcome Paula Samaha, Certified Rolfer™ to the Sanitas Wellness Team!

Through Paula’s work as a Rolfer™ and Yoga Teacher, Paula’s goal is to help her clients discover more length, space and ease in their body, relieve pain and tension, improve range of motion, calm the nervous system and create balance in the body and mind. Her work focuses on hydrating fascia, nerves, muscles, ligaments and […]

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How many physical therapy sessions will I need?

Recently I’ve had several gym members approach me with questions about a sore shoulder, a painful knee, and the dreaded plantar fasciitis. After hearing the same question from all of them, I decided it was time to tell the truth about physical therapy, and answer the question “how many PT sessions does it take to […]

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The Easiest Thing You Can Do to Build Muscle and Burn Fat

REST. That’s right, doing nothing but breathing, relaxing your mind…and maybe getting gently stuck (it doesn’t really hurt I swear) with a few teeny tiny, acupuncture needles by yours truly. A new study shows that regular acupuncture over an 8 week period can help you burn fat and decrease food cravings by boosting the serotonin […]

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How to Fix Your Shoulders

Everyone would benefit from stronger, more stable shoulders…especially in CrossFit where we use them every day. Shoulder instability or pain can make movements like snatches and muscle-ups the ultimate struggle (not to mention push-ups, pull-ups, handstands, ring dips, etc.). Most people think the problem is lack of strength or mobility, but getting those elusive shoulder […]

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When Should I Eat After My Workout?

Do it ASAP! Ideally, within 30 minutes of finishing your workout. This is your “anabolic window.” Refill your muscles and liver immediately after you finish exercising. Ideally this should be a liquid meal that will speed the absorption of protein and carbohydrates into your bloodstream. Immediately after exercising, your body begins repairing damaged muscle proteins, […]

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Free Yoga at The Little Yoga Studio for CrossFit Sanitas Members

Have you heard how you can essentially get a free yoga membership at (in our opinion) the best Yoga studio in Boulder?! Welp. If you’re a member at CrossFit Sanitas, all you have to do is walk into The Little Yoga Studio (located in our same shopping plaza) and tell them you’re a member here, and […]

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The One Thing Many CrossFitters Ignore and How It’s Holding You Back

CrossFit athletes display an amazing amount of will power to devote hours upon hours focusing on skill work, training weaknesses, and nutrition. Generally speaking, the typical CrossFit athlete trains 4-6 days a week, eats a relatively strict diet, and makes some lifestyle sacrifices all to help increase their level of performance. However when it comes […]

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Active Hip Openers | Movements to Relieve Back Pain

Sitting all day can create some seriously tight hip flexors. Add to that ALL the squats and violent hip extension as well as some cycling or hiking, your hips will get seriously tight. Being Boulder is tough. #thestruggleisreal Feeling tightness in our pockets when we sit, squat, or get on the bike is definitely affecting our […]

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The Importance of Sleep

This is probably the single most underestimated tool for health and recovery.  How do you feel when you’re even a little sleep deprived?  I am HUNGRY (and I don’t crave a grilled chicken breast with veggies…I crave sugar).  I also lack concentration, my moods are more volatile, I’m sore because my body doesn’t recover as […]

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