Knead It or Knot Lake Norman

Massage is for Everybody

Mon, 26 Dec 2022 05:00:13 GMT

There’s no denying we’re in a difficult time. Not only are we dealing with a silent, invisible enemy, but we’re also seeing division among people on an extreme scale. My goal is to educate the public on the inclusivity of massage and bodywork; everybody can benefit from massage, and every person is welcome on my massage table...always.

For quite some time, massage has been seen as a luxury. A luxury, seen by many, as mainly reserved for a specific race, with a specific income, in a specific area of town. I’m here to tell you that massage is inclusive of every demographic known to mankind. The only prerequisite necessary is the desire to find healing, peace, and relaxation. Massage isn’t just a luxury, it’s health care. It doesn’t look at the clothes you wear, the car you drive, or where you grew up. It doesn’t care what you believe as long as you have the willingness and open mind to receive care. Work in an office all day at a desk and you’re experiencing neck pain? Book your appointment. Work outside building houses or working on landscaping and have back issues? Book your appointment. Work in retail with a high amount of stress? Book your appointment. Work in a factory all day doing manual labor? Book an appointment. Are you a stay at home parent who just needs a minute of relaxation after another full day? Book your appointment.

Although to some it may seem obvious to some, to others, the idea of coming into an establishment and being physically and emotionally vulnerable to a complete stranger can be worrisome. So, I want to state very clearly that no matter what your race, gender, religion, sexual orientation, income bracket, or body type, massage therapy is for you. We strive to make our space as welcoming and inclusive as possible for everyone, so please don’t hesitate to make an appointment, speak openly with us when necessary, and receive the bodywork you so desperately need. Your body speaks, and I listen. Whatever has been holding you back, put it aside and come on in.

Managing Holiday Stress

Mon, 12 Dec 2022 05:00:08 GMT

It’s that time of year again. A time of celebration, family gatherings, holiday parties, gifting, traveling, and most of all, excitement. While many of us are thrilled and looking forward to the holiday season, that excitement is generally accompanied by STRESS. Stress to pick out the perfect dish, give the perfect gift, maintain a spotless house, show up to every party, and decorate our homes like Martha Stewart. So here’s a few tips to help you keep your holiday stress under control, so you can enjoy what the holidays are truly about.

1) Acknowledge what’s got you stressed: While there is a plethora of things that can be feeding into our high stress levels during this time of year, take the time to really focus in on the main cause of your stress. This will help you to pinpoint the problem and face it head on and hopefully early on. This may take a few moments of quiet time away from the everyday hustle and bustle of life. What does your mind continuously go back to? What is preventing you from being able to focus? Chances are that may be one of the main causes of your stress. This is where you will need to make the decision whether to take it on, cut back, or step away. Is it that you know family will be visiting in just a few weeks, and you haven’t had time to tackle your family room for deep cleaning? Is it an outdoor project you’ve been working on for most of the year and you can’t muster up an answer for when Uncle Jim asks why you still haven’t finished it? Take it on. Make a specific goal for yourself with time frames and arrange for the project to be finished. Or realize that other people’s opinions don’t matter in the grand scheme of things. Is it that you have spread yourself too thin, and you have no idea how you are going to be able to keep up your weekly volunteer session at the local food bank along with your other commitments? Cut back on your hours or those other commitments. People will understand. Is it that every year you take the time to make individual place settings unique to each family member, but there is no way you will be able to complete the settings along with all your other commitments? Step away, and realize that not everything needs to be perfect. This time of year is about the joy of family and friends, giving back, and gathering together. Don’t let perfectionism ruin this wonderful season.

2) Plan ahead/ Start Early: Generally, you know the likes and dislikes of family members in advance. As you are going throughout the year, if you come across something that makes you think of someone on your list grab it! You may even find it on sale depending on the item and the time of year. If you are stumped on what to get someone, listen to clues in your time with one another. I have an ongoing note on my phone so that when someone gives me clues, I can punch it in and look back at it when I’m out shopping. Make a list early on, and slowly begin to check items off as you go.

3) Stay on budget: Yes, the holidays are fun, and getting gifts is even more enjoyable, but let’s not forget what we are truly celebrating. Family, fellowship, and friends. You show your love through daily actions, not just monetarily. Some of the best gifts have more sentimental value than anything. After making your list, shop around looking and comparing the prices. Look for online ordering that involves free shipping. Search for coupons. If you see yourself reaching for that gift that is over your budget remind yourself that it’s not about the amount that you spend on the gift, it’s about the thought behind the gift.

4) Don’t abandon your healthy habits: It is so easy with all of the holiday gatherings you are being invited to with overindulgent treats at your fingertips to allow yourself to lose sight of any healthy lifestyle you have been following. Life is all about balance. It is okay to treat yourself, and you shouldn’t feel guilty about it. Pick and choose your favorites that you generally don’t get to enjoy and use moderation. It’s easy to overindulge on an item you don’t frequently eat. If you are traveling and used to exercising, look for hotels that have gyms, or ask your family where the nearest park is. Keeping your body in its normal routine as much as possible will allow yourself to maintain a close-to-normal state and prevent stressors.

5) Take extra “you” time: It is so easy to lose sight of ourselves when we are focusing on everyone else. Make sure you take extra time to keep in tune with what you need. Take the long way home and drive in silence. Go for a walk with the dog. Take yourself out for your favorite holiday beverage. Take advantage of gift promotions when buying gifts to reward yourself and give yourself a boost. Get a massage. You must take care of you before you can do anything that comes along with the holiday season.

While the holidays can be stressful, they can also be so enjoyable. A time to gather with our loved ones and make memories that last a lifetime. Make sure you are managing your holiday stress so that you can embrace those special moments.

Self-Care and Personal Time During the Holidays

Mon, 28 Nov 2022 05:00:21 GMT

The holidays are a time that we're all doing the most to show gratitude for those closest to us. We gather around large meals at Thanksgiving, catch up with those we don't get to see very often, watch football, joke with the cousins, and then at Christmas, we pour ourselves into thoughtful gift-giving. The problem is that there are so many of us who take this to an extreme level and forget about taking care of ourselves.

The holidays can be emotionally draining, and that's normal! Of course, you want all these gestures and gifts to come from a place of happiness and love, but you can only give so much of yourself until there's nothing left to give. So, what's the solution?

Take time for yourself throughout the holiday season!

Your health and happiness should always be a priority, even during a busy season in your life, whether during the holidays or any other busy time in your year. Remember, it doesn’t take the hours you feel you don’t have to keep yourself happy and healthy. For me, that happiness may come from an impromptu walk or a trip to my favorite store for time to browse and get away from the craziness of life. Happiness may be listening to your favorite music while driving to visit relatives or taking yourself on a date to your favorite coffee shop or restaurant. Taking just 5-10 minutes scattered throughout your day can make a massive difference in your mood and mindset. Whether it be 5-10 minutes of meditation, silence, stillness, or fun, take that time for yourself to regroup to continue throughout your day healthy and happy. Our bodies and minds speak to us if we listen. When you feel yourself needing time to refuel, ask yourself what you need at that moment. You will be surprised at the answers your body will give you when you take the time to ask it a question. Small shifts make for significant changes.

You deserve the same love and care that you're trying to shower your loved ones with. Show yourself some love this holiday season.

How Gratitude Affects the Mind and Body

Mon, 14 Nov 2022 05:00:09 GMT

This time of year is a favorite for many. It’s a time where everyone is reflecting on the events of the year and how grateful they are for their health, life, family, and friends. But did you know that gratitude goes deeper than just a feeling? It truly affects how the mind and body function!

While we often look at gratitude as simply a feeling we get when we think of our friends, family, and everything going right in our life, a study has found that it is much more than that. Gratitude is actually a complex emotion that involves social interactions, bonding, and even moral judgement and empathy. This means that gratitude isn’t just a “thank you”, it’s an important part of human interaction which enables us to build connections. This is likely because gratitude requires us to humble ourselves a bit and say thank you, which doesn’t come naturally for everyone. You open yourself up when showing gratitude, leaving room for others to see a side of you they may not see often, which in turn, leaves them with positive emotion. This forms connection. Connection with others, no matter how big or small, can help fill a void in your life. Let’s face it, we’re in a time where we’re extremely cut off from the outside world physically, and that leads to emotion disconnect as well. But that social connection, real connection with people, is important to keep you mentally grounded at a time you may feel isolated.

Did you know that feeling and expressing gratitude works from the inside out? Being grateful doesn’t just affect our mental health, it also affects our physical health. When you’re grateful, it can turn your negative thoughts into positive ones, which can improve your sleep, enhance your mood, lower cortisol (stress hormone) levels, decrease inflammation in the body, and ease muscle tension. Being in a positive mood as a result of your gratitude often gives you incentive to make healthier choices, engage more with others, and practice habits that nourish your body inside and out.

While it may feel like this year has not given us much to be grateful for, there’s always something positive we can find, no matter the circumstances; something we can show gratitude for to keep ourselves mentally and physically in order. So, what’s something you’re grateful for today?

Active vs Passive Movements for Rehab

Mon, 31 Oct 2022 04:00:00 GMT

Why they're both important for injury recovery:

Let’s face it, any injury, big or small, can be difficult to overcome. And in the process of injury rehabilitation, there are a number of routes you can take for recovery, but it’s important to note that both active and passive movements are necessary to successfully get you fully recovered and back to what you love.

To understand why both of these movements are important, you first have to know what they are. Passive movements are those that don’t require you to exert any energy or effort; you’re being moved. Active movements on the other hand are those that require you to actively participate, exerting the energy and activating the muscles to perform an action.

First, when it comes to the beginning steps of injury recovery, passive movement can help to mobilize the joints and muscles, especially during an acute phase of swelling and inflammation when this might be uncomfortable to do actively. It also allows us to understand the extent to which the joint is immobilized, allowing us to come up with a treatment plan that’s right for you. Passive movement can also prevent stiffness and further limitation of movement in those unable to move the joint. It will also be used throughout the treatment to check the progression of the injury recovery process.

Active movements are extremely helpful because it allows the client to build strength and increase flexibility in the joints. Active movements also allow your massage therapist to observe any dysfunctions or weaknesses as you go through the minute phases of any movement, looking for abnormal or even potentially harmful movement patterns that you already have or are developing. This can make your recovery process more efficient and prevent recurrences of injury down the road.

Neither of these is the be-all-end-all of rehabilitation. A balance of active and passive movements allows us to aid in your recovery while having a clear picture of the progress you’re making.

5 Ways to Make a Halloween Spa Party

Mon, 17 Oct 2022 04:00:06 GMT

It’s that time of year. Fall, family gatherings, fellowship, and food are all things that make the last few months of the year a favorite for so many. Halloween parties are always super fun, but you can always guess what to expect at them. To mix things up, why not throw a Halloween spa party? You and your friends can still have festive fun while getting some much needed relaxation before the Holidays.

The most important part of any Halloween spa party is, of course, your favorite Halloween moves and the snack setup. Candy corn, pretzels, pumpkin bread, and candy, obviously! You can find a ton of fun, festive recipes for Halloween-themed treats on the internet, too.

1) Spooky foot soak:

You can make this as festive as you want! Add in some fake eyeballs, spiders, bats, wherever your spirit takes you!

Ingredients:

2 cups epsom salt

Vanilla extract

Cinnamon

Cinnamon essential oils

Clove essential oils

All spice essential oils

You can add in whatever essential oils would work best for you, just use your foot soak like a witch's brew, stir it all together and soak away!

2) DIY Pumpkin Caramel Body Scrub

Something as simple as making an easy DIY sugar scrub while having friends over can help make your party unique. Of course there are a ton of recipes out there for DIY scrubs, but this one screams "fall"!

Ingredients:

1 cup coconut oil, unrefined

2 cups brown sugar

1/2 cup organic pumpkin puree

2 tsp cinnamon

1/2 tsp nutmeg

1 tsp caramel extract

You can sub the spices for essential oils if you want, too. Just add some drops until your happy and you're all set!

Follow your sugar scrub up with a good lotion, and not only will your hands be smooth and soft, but they will smell divine! If you want to go a step beyond that, you can make extra scrubs in containers to send home with your guests along with a recipe that they can recreate.

3) "Boo"tiful Pumpkin Face Masks:

Everyone loves a good face mask, so who wouldn't love a festive one? Face masks can be so relaxing and leave you feeling completely renewed.

Ingredients:

1 cup organic pumpkin puree

1/2 cup organic oats

2 Tbsp raw honey

2 tsp cinnamon

Just mix together and you are ready to go!

4) Nail Station with Decals:

How often is it that you go to a Halloween party that has a nail bar with decals? Stock up on Halloween colors: orange, black, green, and white will give you plenty of variety. Add in some creepy spider webs, blood drops, or witch hat decals for extra fun and creepiness. You can help do each other's nails or do them yourselves, but what better way to be festive than sporting some spooky nails?

5) You can't forget the decor and costumes

When you're planning, go out of your way to get some jars/containers to store your fun DIYs and display your festive snack bar, and maybe even get some Halloween-themed pajamas for you and your friends if you don't want to wear costumes! Some spooky candles, pumpkin carving, and some fake spider webs can take the ambience to a whole new level, too.

The possibilities are endless with themed parties! Don't forget to take tons of pictures, soak up all the relaxing you can, and enjoy that quality time with those closest to you.

5 Conditions You May Be Surprised Can Benefit From Massage

Mon, 19 Sep 2022 04:00:00 GMT

While many consider massage therapy to be a luxury or simply for relaxation purposes, you might be surprised to know that massage has many more benefits beyond that. Massage therapy has been shown to improve a wide variety of medical conditions, and here’s 5 that you may be surprised by.

#1: Digestive Disorders

Most clients don’t think to tell their massage therapist about digestive problems, but you may very well want to at your next session. First, many digestive issues are related to stress. When we experience stress, whether minor or severe, our body goes into what is often referred to as the “fight or flight” response. This is the stimulation of the sympathetic nervous system that gets us ready to handle whatever threat we face. Generally speaking, the sympathetic nervous system redirects resources away from body functions that aren’t of the utmost importance – digestion being one of them. If we’re confronted by an angry bear, whether that be an actual bear or a beast of a boss at work, our body needs every bit of energy and focus on our muscles, eyesight, hearing, heart rate, etc. We have to be ready for a battle, right? And digestion gets shut down because it’s not vital in that circumstance. So if you’re regularly experiencing stress, your digestion is constantly taking a hit.

Regular massage therapy sessions can calm that sympathetic nervous system, and stimulate the opposing force, the parasympathetic nervous system, which controls our “rest and digest” response. That’s actually what it’s often referred to as, because our body is no longer stressed and can now rest and digestion can pick back up. When we calm the nervous system and the entire body, we get a more efficient function of the digestive tract.

Along with a general massage, therapists are trained to perform massage of the abdomen, specifically along the path of the colon. This is meant to “wake up” the colon and get things moving as they should. Massage to this area promotes peristalsis, the squeezing action of the colon that moves things along.

So next time your tummy is filling a little sluggish, don’t hesitate to bring it up at your massage appointment. It’s nothing to be embarrassed about and we can help!

#2: Insomnia

Whether it’s just every once in a while or a chronic problem, many people suffer from insomnia, or the inability to sleep. It’s a frustrating condition and can affect every other part of your life, from mood to productivity and even your relationships. Many people turn to over-the-counter or prescription medications to fall asleep, but those can often have some pretty rough side effects and may leave you feeling groggy the next morning.

For some, insomnia is just part of how their brain is wired and for others it’s related to stress or pain. But no matter the cause, massage has been shown again and again to improve sleep; both the act of going to sleep as well as the quality of sleep. That “rest and digest” portion of the nervous system needs to be regularly stimulated in order for your body to shut down the way it’s intended so you can get a good night’s sleep. And the pain relief that can come from an experienced massage therapist is unlike any other and will only improve your sleep more.

So, if you’re finding that you’re struggling to fall asleep or stay asleep, try adding regular massage sessions into your routine and you’ll only reap the benefits.

#3: TMJ Disorder

If your jaw clicks, pops, locks, or hurts, you might have Temporomandibular Joint (TMJ) Disorder. For many, the cause can be related to clenching or grinding your teeth, even if you’re not aware you do it. But did you know that you don’t just have to live with it? Massage therapy can help to ease that pain.

Imagine you held a squat for an hour. Your hips and legs would be hurting for days, right? Well the same happens to your TM joint if you’re regularly clenching the muscles that control it. Those muscles need to rest and recover from that overwork, just like any other muscular injury. Massage specifically applied throughout the jaw, as well as to the neck and head, can greatly reduce the pain in the muscles along with the associated joint pain. When you come in for your next massage session, you can also be shown some self-care techniques to prevent it from recurring.

#4: Fibromyalgia

Fibromyalgia is an often-misunderstood condition, but generally speaking is a disorder causing widespread muscular pain. While many people who suffer from Fibromyalgia may avoid massage because of their fear of touch being painful, a gentle massage can actually be extremely beneficial. Your massage will always be tailored to your tolerance, so if that means the pressure needs to be very light, that’s what will happen. And if it’s a good day for you, and you want a little more pressure, that’s just fine too.

In addition to the widespread muscular pain, those with Fibromyalgia may also struggle with headaches, sleeplessness, and depression; all of which have been shown to improve with massage therapy. A 2014 study¹ concluded that “massage therapy, with a duration of more than 5 weeks, had beneficial immediate effects on improving pain, anxiety, and depression in patients with Fibromyalgia.”

#5: High Blood Pressure

While it’s often assumed that you have to take medications for high blood pressure, massage may be a better option for many people, especially those who are on the threshold (pre-hypertensive). A 2013 study² concluded that massage is a safe and effective treatment for high blood pressure, stating that those in the study who received regular massage showed a significantly lower blood pressure than those in the control group.

Again, massage stimulates that “rest and digest” portion of the nervous system, lowering blood pressure while you’re receiving the massage, and keeping it lower even after you return to your daily activities. Talk with your doctor to see if massage might be a positive addition to your current treatment plan.

References:

¹ Massage therapy for fibromyalgia: a systematic review and meta-analysis of randomized controlled trials. Li YH, Wang FY, Feng CQ, Yang XF, Sun YH https://www.ncbi.nlm.nih.gov/pubmed/24586677

² Durability of Effect of Massage Therapy on Blood Pressure. Mahshid Givi https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733180/

Massage Etiquette: 9 Questions You May Be Too Embarrassed to Ask

Mon, 05 Sep 2022 04:00:05 GMT

There seems to be a lot of unspoken etiquette involved when receiving a massage. For those who’ve had numerous massages, this may be well understood. However, for those who haven’t received massage regularly, you may feel a bit intimidated or overwhelmed by all the questions running through your head about it all.

So, instead of leaving these to be ‘unspoken’ etiquette, let’s rip back the curtain and talk about some of the questions you may have, but you’re just too embarrassed to ask.

What if I fall asleep?

Great! Most people arrive for their massage having been stressed, in pain, sleep-deprived, or otherwise unable to deeply relax for a while. It’s no surprise that many massage clients tend to fall asleep. Some may sleep through most of the session, while others only doze off a little here and there throughout. No matter what you do, this is the time to take care of yourself, so don’t try to fight what your body needs. If you drool, snore, pass gas, twitch, talk, or do anything else in your sleep, we won’t think twice about it. A large reason for your appointment is to get you to relax, so why shouldn’t you sleep if you want to?

What if I forgot to shave?

I promise, I really don’t care! For many women, the idea of having someone massage your legs when you haven’t shaved in a while can be a bit embarrassing, but there’s nothing to be worried about. As massage therapists, we massage both men and women, hairy to clean-shaven, and everything in between. There’s no need to be concerned about whether you shaved that morning or not. My focus is on your muscles, not on your hair.

What if I don’t want you to touch a certain area?

Whether an area is too painful to touch, you’re ticklish, or otherwise just don’t want anyone touching you in a certain area, that’s perfectly fine. A typical full body massage would include your scalp, face, neck, shoulders, arms, hands, stomach, back, hips, legs, and feet. Some people don’t want their hair messed up since they’ll need to return to work or go out; others are too ticklish on their feet. Whatever your reasoning, it’s your body and the session is all about your needs. If you don’t want any of those areas massaged, all you have to do is tell me.

How much do I really have to take off?

The quick answer is, it’s completely up to you. Yes, to have the most effective full body massage, you’ll need to remove most or all of your clothing, but it’s your time and it’s your body. While a standard full body session is best done with no clothes, if that makes you uncomfortable, I’m not going to try to convince you otherwise. There are ways to work with a client fully clothed, and that is a possibility, but please understand, that regardless of how much or how little you take off, you will always be covered in a modest fashion.

Should I tip?

Every therapist and establishment may have a different opinion on this, but the simple answer is, if you want to, sure. Tips are never expected but always appreciated. Just as tipping isn’t set in stone, neither is the amount. Do what you feel is best for the service you’re getting…period.

Should I talk to you?

This is, yet again, completely up to you. If you want to talk during the session, feel free. If you prefer silence, that’s fine too. There may need to be some communication in the massage to determine if the pressure is comfortable or answer some questions about any injury or pain you may be having. Other than that, I will follow your lead when it comes to conversation.

What if I get an erection?

This is a fear for many men concerning massage therapy. Physiologically, it is not uncommon for men to get an erection during a completely non-sexual massage; it is simply a matter of the parasympathetic nervous system relaxing the body and blood flow going where it may. Draping (the covering of the body with linens and blankets) is done in a way that usually prevents your therapist from even noticing such a thing. As long as there is no intent behind it or action upon it, it is a normal physiological response of the body that will be ignored.

What if I have to go to the bathroom?

There’s nothing that will snap you out of a deep relaxation like the sudden urge to use the restroom. While it’s always advised to go before your massage session to prevent this, sometimes bodily functions don’t cooperate on our schedule. If you need to go, simply speak up and I will step out so you can get dressed and go to the restroom. Once you’re back on the table, we’ll resume right where we left off.

What if I don’t like what you’re doing?

Tell me! If the pressure is too much, too little, you’re ticklish, or something just doesn’t feel right for any reason, speak up. I can change technique, pressure, or end the session completely if you’d like.

I hope this answers some of your questions and if you ever have any others, please don’t hesitate to ask.

10 Ways to Cope with Anxiety

Mon, 22 Aug 2022 04:00:05 GMT

Did you know anxiety disorders are the most common mental disorders world-wide? That means you’re not alone, and there are many others out there dealing with anxiety. Fortunately, that also means there are a lot of resources to help you manage it. Here are 10 tips to help you cope with your anxiety.

1) Question your thought pattern

When you’re experiencing anxiety, your fears take over. You’re often afraid of a situation that may very well not happen. While this can take practice, challenge your fears. See if there is any validity to those thoughts and find where you can take control back.

2) Practice focused, deep breathing

Breathe in for 4 counts, then breathe out for 4 counts. Do this for a total of 5 minutes. When you even out your breath, you slow down your heart rate which in turn helps you to calm down. This also gives you a different focal point, meaning your brain is now concentrating on the breath and the count instead of whatever anxious thoughts had taken over previously.

3) Write down your thoughts

Keeping a journal when you’re in the depth of your anxiety can often help you get to the root of the fear or problem. When you know your thought process, you can often come up with ways to combat your fear. Keep a small journal with you everywhere you go, and pull it out when you feel your anxiety creeping in.

4) Step away

Sometimes you just need to completely remove yourself from a situation. When you feel your anxiety is about to rear its ugly head, walk away for a minute. This helps you to refocus your mind and gets you away from what’s causing the anxiety. Do this, even at work or during important events. It’s way better for you to step away than it is for you to have an anxiety attack in the middle of a meeting.

5) Let go of the things you can’t control

Most of us like to have a sense of control in our lives. We like to know that we control our fate and no one else can. So it’s also important to remember that we can control ourselves, but we can’t control others. Yes, other people’s decisions can often affect us. You can’t control how they make their decisions and unfortunately you can’t control the outcome. Just like you can’t make the boss pick your sales pitch, or the PTA to choose your fundraiser idea. Just let it go. React properly to others, do what positive things you can, and LET IT GO.

6) Identify triggers

Knowing what sets off your anxiety can often help you to avoid the trigger in the first place. Research your journal to find patterns of situations and reactions, and work hard to remove those triggers.

7) Daily meditation

Meditation is very effective in managing anxiety. When practiced regularly, mindful meditation can help you train your brain to dismiss anxious thoughts, keeping you from going into the anxiety spiral that seems to come on so quickly. It can be difficult to let your mind calm enough to meditate, and don’t get anxious about that. Whether it’s a single moment of focused thought and breathing or a full hour; do what you can as you can and over time you’ll start to see some major benefits on how you handle those triggering situations.

8) Pay attention to what you eat

Certain nutrients can help reduce anxiety. Dark chocolate (in moderation), green tea, and omega-3 fatty acids are all part of the list, along with lots of greens and rainbow of fruits and veggies. Introduce these into your diet and see if you see a change in your anxiety reduction.

9) Try cognitive behavioral therapy (CBT)

CBT teaches you different ways of thinking about situations and helps you to react differently as well. Talk to a therapist to help you develop ways to change your negative thought patterns and behaviors before they get out of hand.

10) Talk to your doctor about medications

This one is last, not because it’s not acceptable, but because finding a way to cope with your anxiety naturally is always the first goal. But for many, those natural ways just aren’t enough or as fast as you need. It’s okay to get a little extra help for a period of time while you find other ways. Be open and honest with your doctor about what’s going on and any concerns you have about medications to be sure you find one that suits your needs best.

There is no one-size-fits-all approach when it comes to anxiety, just as everyone’s anxiety affects them differently. Use these tips and keep trying and learning what works best for you. And of course, try adding massage into your regular self-care routine to help you relax and get some quiet, safe time to yourself.

How Sleep Affects Muscle Growth

Mon, 08 Aug 2022 04:00:00 GMT

It seems no matter the time of year, we’re all bombarded with tips on eating right and working out; advice on everything from what you need to eat to lose weight, how many times a day you need to eat, the perfect time to work out, or what exercises you need to do to gain muscle. But one thing you will rarely hear about is how important sleep is to almost every aspect of your health.

Sleep is vital for physical and mental recovery, but did you know it also plays a major role in your muscle growth? Yes, one of the most important parts of gaining muscle has nothing to do with the gym or your diet. And remember, muscle growth isn’t just about bulking up, but rather building strong, healthy muscles, regardless of size.

When training, your muscles will develop microscopic tears. In order to repair these tears, you must have proper nutrition as well as proper sleep. While you’re dreaming, your body enters repair mode where HGH, or human growth hormone, floods your blood stream. In addition to helping the body to repair, HGH also helps your body use the amino acids that are in the proteins you eat; one of the most vital components for muscle growth. To increase HGH release, it’s recommended to eat a combination of protein and carbohydrates within 30 minutes of a resistance training session. Then, in order to aide your body in repairing your muscles after that resistance training, you should aim for 8-10 hours of sleep. Non-training days, you can do a bit more or less, but be careful not to get too much sleep anytime, as that can reset your body’s natural clock, affecting the next night’s sleep.

Another bonus you are missing out on when you aren’t getting enough sleep is maximum replenishment of muscle glycogen. When you’re sleeping, glucose transitions from the blood to get stored in your muscles as muscle glycogen. This is actually the preferred location of glucose because it produces more energy than blood glucose.

Now that you’ve seen the benefits of sleep in aiding the recovery of your muscles, it’s important to understand the results of not getting enough sleep. In a study conducted in 2011 it was shown that those who received less than 8.5 hours of sleep showed 60% less muscle mass. Poor sleep can also result in poor performance. When you don't get enough sleep, your energy levels drop and your mood suffers. Not only is it physically harder to perform, but your emotional mindset can directly affect your performance as well.

While it may seem like you just can’t miss that next episode of that great Netflix show you’ve been binge watching, or scrolling through social media for far too long right before bed, remember that your physical and mental health are on the line. Getting a good night’s sleep is not only going to keep your energy levels up so you can perform well the next day, but it intensifies the results you’ll see from all that hard work you’ve been putting in at the gym. And who doesn’t want to see results faster?

https://relentlessgains.com/importance-of-sleep-for-muscle-growth/

Top 5 Superfoods for the Summer

Mon, 25 Jul 2022 04:00:17 GMT

The heat is turning up, and this time of year we’re all looking for a way to cool off and restore the wear and tear that summer puts on us. Did you know your diet can play an important role in keeping your body going during these hot months? Here are a few foods that can help you refuel while you enjoy your summer activities.

1) Watermelon: Full of water, vitamins, antioxidants and minerals, this fruit is tasty and beneficial. It’s super low in calories and can quench your thirst quickly on a hot day.

2) Mangos: With a tropical taste, mangos are full of Vitamin C and a good amount of fiber. You can eat them with your morning oatmeal, add them to your favorite smoothie, or top fish and chicken with a tangy mango salsa.

3) Yogurt: With fresh fruits readily available during the summer, yogurt is a great superfood to add to your menu. Not only does it mix well with fresh fruit, it’s also a fantastic source of probiotics which helps your intestines digest food easier, leaving you feeling less bloated and more comfortable. Yogurt is a great cooling, low calorie, summertime snack.

4) Avocados: Avocados are great for heart health due to being full of potassium, thiamine, riboflavin, niacin, folate, and vitamins B-6, E, and K. Packed with healthy fats, avocados make a great addition to most any grilled summertime meal.

5) Berries: These fruits are generally on sale during the summer since they’re in season and perfectly ripe. They are full of flavonoids, disease fighters that can help keep your body working great. Low in calories these go great on their own as a summer snack, in yogurt to add flavor, and as a great addition to your favorite smoothie.

Want to find a way to beat the heat while staying healthy? Add these 5 superfoods to your summer diet and see what a difference it can make in your body.

4 Common Causes of Muscles Cramps and How to Stop Them

Mon, 11 Jul 2022 04:00:09 GMT

At some point in your life you’ve probably had muscle cramps; when a muscle that normally only does what you tell it to do, suddenly gets a mind of its own and decides to contract, even when you tell it to calm down. They can hit during a workout or just when you move a certain way, or they may even wake you up in the middle of the night.

Muscle cramps are very common, and while usually harmless, they can be extremely painful, and can signal that something else is wrong within your body. While cramping an occur in any muscle, the lower legs and feet tend to be the most common.

So if you’re suffering with muscle cramps, check out these 4 common causes and how to remedy the situation.

MINERAL IMBALANCES

Our bodies require a very delicate balance of minerals to be kept. As we sweat and our bodies continue basic functions, this delicate balance can be thrown off if we’re not regularly replenishing those minerals. And while potassium is often the most vilified when it comes to muscle cramps, sodium, calcium, and magnesium also play an important role. Many people assume that if they’re having muscle cramps it means they’re deficient in one or more of these minerals, but too much may also result in cramping. Each plays an important role in muscle function and too much or too little of any of them can disrupt normal function, resulting in those irritating cramps.

You may need to change your diet, or increase or decrease your supplements. It’s important to speak with your doctor about what changes you can make to get your body back into balance.

DEHYDRATION

Along with that delicate mineral balance, hydration is just as important. In order for those minute, yet oh-so-important, cellular functions to happen correctly, cells need to be hydrated; keeping the proper balance of water and minerals. Muscle cramps are especially common in athletes and physical laborers, particularly in extreme heat conditions when our bodies require much more water. So if you’re experiencing regular cramping, increasing your water intake may be a simple solution.

OVERUSE

For many athletes, weekend warriors, or just exercise enthusiasts, overusing any muscle can be a big cause of muscle cramping. Whether this is chronic overuse or a sudden change in intensity of your exercise routine, the nervous system is usually to blame here. When you’re really pushing yourself during a workout, your nerves can become overexcited and it can be difficult to calm them down. This is just another reason to take the time after every workout to cool down, stretch, and let, not only your muscles, but your nervous system calm back down into a resting state. But if those deep cool downs aren’t cutting it, you may want to try backing off your workouts and see if your body adjusts. And if you still want to increase your intensity, just do it slowly.

LACK OF MOVEMENT

On the opposite end of the spectrum, too little movement can be just as detrimental and result in muscle cramps. Again, your nervous system is probably to blame here and it’s simply a malfunction of the nerves. A little stimulation to them can often solve this problem. If your job keeps you sitting all the time, try taking a 5-10 minute break every hour and just walk around the office.

If you notice here, it’s all about balance. Your body requires a delicate balance to be kept of water and minerals, movement and rest. If you’re experiencing muscle cramps, what changes can you make to get your body back into balance?

The Importance of Movement

Mon, 27 Jun 2022 04:00:16 GMT

Everyone has heard the phrase that an object in motion stays in motion. As much as most of us would like to believe that this isn’t true, unfortunately it is. But why is it so hard for us to accept? All too often we stay indoors in a sitting position if life will allow us. We’ll go out of our way to put off daily chores, and errands in a second just to avoid the extra effort that it calls for. How did we get this way?

We live in a time that everything is readily available. Before, we would have to make our clothes, raise and harvest our own food, build our own homes; that used to be the norm. The more we evolved as a society, the less we had to exert ourselves physically, and the lazier we got. We can have food, clothing, household supplies, and even groceries brought to our doorstep. Why would we go through all the pains to acquire these things on our own? Don’t get me wrong, I know there are many physical jobs out there that require long hours on your feet whether serving customers or manual labor, so when you get home, you just want to rest. But what about those who work office jobs and sit for most of their day? While those jobs are just as exhausting mentally, which can sometimes be just as bad, still physically, it’s taking a bigger toll on our bodies without us even realizing it.

“Excessive sitting is now linked with diseases and conditions, including obesity, hypertension, back pain, cancer, cardiovascular disease and depression,” says James, Levine, M.D., Ph.D., the director of Obesity Solutions at Mayo Clinic in Arizona and Arizona State University. It is estimated that the current generation of children will die earlier than their parents, which may be linked to their sedentary lifestyle per Dr. Levine. Dr. Levine also stated that “People who are physically active at work become more productive, about 11 to 15 percent more productive”.

When you’re active your body releases ‘feel good’ hormones. That’s why even when you struggled to get out of the bed for your morning workout, you felt energized afterwards. When you feel better about yourself, you tend to have a more positive and productive day.

Have you ever woken up from an extra-long night’s sleep sore, and needing more rest than before you laid down in the first place? It’s because while our bodies need rest to recover from the previous day’s activities, there is a point where too much sleep and not enough movement in your muscles can both begin to cause more issues than they do benefits. People should get on average 7-9 hours of sleep daily. For some, 7 hours is perfect, while others need that full 9 hours. You need to listen to your body to see which is right for you. For example, when I get 9 hours of sleep, I feel exhausted when I wake up. However, when I get 7 hours of sleep, after initially getting out of bed, I feel rested and ready for the day. If you oversleep, which is sleeping more than our body requires wherever on the scale you fall, you can be in danger of increased inflammation, increased pain, depression, higher risk of heart disease, the list goes on. There will be times that you will sleep more than ‘normal’ and that may be what your body needs at the time, but just remember to find a balance between sleeping too much and truly resting.

The same goes for your movements throughout the day. While you may have to sit or stand still for long periods of time for your job, be sure to counter that with regular breaks that involve as much full-body movement as possible, as well as good exercise and stretching routines, and a generally active lifestyle on your off-hours. This will help to keep your heart healthy, your body strong, stop your joints from stiffening, and overall lead to a healthier body.

Our bodies are amazing specimens that can do wonderful things, but to be at their peak performance, we must take care of them. By taking care of them, we must keep them moving, whether that means taking the stairs instead of the elevator, parking farther away from the store, or walking to the nearest store instead of driving. These few steps will have your body thanking you in the future.

Top Outdoor Activities to Substitute Your Workout

Mon, 13 Jun 2022 04:00:05 GMT

We’re finally getting steady warm days! Who wants to be inside working out when you can be outside enjoying this beautiful weather? So here are a few easy ways to get moving, get sweaty, and take your exercise outdoors.

Ride your bike

While gyms all around have stationary bikes available for use, it's not quite the same as hitting the pavement on the real thing. It’s a low impact activity great for almost all skill levels, and you can enjoy some fresh air and take in the beautiful scenery along the way.

Yardwork

While you might dread some of those weekly lawn chores, why not look at it a little differently. Picking up tree limbs, removing brush, tending to flower or veggie gardens, and mowing the lawn (particularly with a push mower) are all great workouts. Instead of looking at all that yard work as a dreaded chore, look at it as a chance to accomplish something for yourself and for your home. Really focus on your movements, like a complete squat when you’re picking up sticks or taking care of some landscaping. Make your mowing route a little more challenging. Whatever you may be doing outside, make the effort to turn it into your workout and kill two birds with one stone.

Hiking

Hiking is a great way to enjoy the outdoors while getting in a great workout. Different trails can give you a variety of challenges along the way to keep your heart-rate up and your muscles in high gear. Bring a few friends to keep you company along the way. If you’re lucky, there may be a swimming spot, a waterfall, or a creek to enjoy too. Make sure you take the proper gear before heading out along with plenty of water and snacks.

Swimming

It won’t be long before it’s warm enough to enjoy a dip in the pool; and while swimming is usually seen as recreational, it’s a serious workout too. Not only does it get your heat rate up, but it’s low impact so even if traditional workouts are hard for you, swimming may be just right. The bonus is that if you struggle with overheating while exercising outside, you’re sure to stay cool in the water. Focus on proper form and your breathing when swimming laps to make your workout more efficient and enjoyable.

We’ve been stuck inside for too long. Why not enjoy the sunshine while getting in your daily workout? Have fun!

All About Postpartum Massage

Mon, 30 May 2022 04:00:13 GMT

Having a baby puts your body through a tremendous amount of physical and emotional stress, to say the least. Many women take such good care of their bodies while they’re pregnant, and then once the baby arrives, they’re all but forgotten with the demands of motherhood. Many overlook the recovery time necessary to fully rehabilitate their body afterwards, but pregnancy and the delivery process are just like any other drastic change to the body; there is a necessary recovery time and certain protocols that can help support you and aid in your recovery efforts. Massage received postpartum (after the baby arrives) can help your body and mind.

When looking to get a postpartum massage, you’ll want to be completely honest about any issues you may be experiencing to allow your massage therapist to make the necessary adjustments to keep your health their number one priority. If you’ve had a vaginal birth, you’re not limited when it comes to your position on the massage table. As long as it’s comfortable for you, you can finally lay on your stomach, something a lot of women miss during those last two trimesters. Postpartum massage can help relieve the pain and soreness you may be feeling in your hips, abdomen, back, and legs from delivery. Depending on how relatively easy or rough the delivery was, women can have widespread muscular pain throughout their entire body for days to weeks after delivery, something massage can readily help.

Delivering a baby via c-section changes a lot when it comes to your postpartum massage appointment. First, we may require a written note from your doctor releasing you from restrictions and giving us the go-ahead for the massage. Depending on numerous factors, you may be able to get a massage as early as 3 weeks after your c-section, or you may have to wait as long as 8 weeks. This really is up to your doctor and how your body is responding after delivery. As long as your doctor has cleared you, it shouldn’t be a problem. If you can come in before the 8-week mark, you will be limited as to the position you’re able to be in on the table for those first several weeks. We’ll keep you lying on your back and sides throughout the session to avoid any pressure or discomfort from laying on your stomach, but once you’re fully healed, you can finally roll over and enjoy that time lying on your belly. We’ll also avoid your surgery site until it’s fully healed, at which point we can begin some specific work along the incision site to help prevent scar tissue buildup.

Regardless of how you deliver, there are numerous benefits to massage postpartum. It can help balance out fluid levels and the subsequent high blood pressure that many women experience through pregnancy and shortly after. Shoulder, neck, chest, and upper back pain due to nursing, rocking, or otherwise changes in posture from baby care are common, and therapeutic and relaxation techniques can help give you some much-needed relief. We may also perform some abdominal massage as you’re comfortable with it, in order to help promote a decrease in any residual inflammation, stimulate your bowel activity to return to normal, and keep a check on possible diastasis recti, a separation of the abdominal muscles.

And lastly, massage can help reduce stress levels, decrease feelings of anxiety and depression, improve mood, and help you to sleep more restfully in those few hours the baby allows. Considering how common and debilitating postpartum depression can be, this positive emotional and mental impact may be one of the most promising benefits.

Having a baby is one of the most incredibly empowering and beautiful things on earth, but it’s also one of the most difficult and exhausting. Let us help take some of that off your shoulder sand prioritize your health and wellbeing by caring for you in this special way.

TMJ Dysfunction

Mon, 16 May 2022 04:00:05 GMT

Have you ever had pain, stiffness, grinding, clicking, or locking of your jaw? These are most often clear signs of TMJ (temporomandibular joint) Dysfunction. This is a common condition, affecting over 10 million people! The severity of the condition varies greatly, with some people experiencing only mild symptoms on occasion, while others suffer a great deal daily. And if you notice your symptoms getting worse, now’s the time to start taking care of it. That grinding, clicking, pain, and locking are all signs that the joint isn’t moving and functioning properly, meaning damage is being done, and without intervention that damage may very well be irreparable.

What causes this kind of dysfunction? Most often, it’s due to clenching of the jaw and/or grinding of the teeth. Tightening the muscles around the jaw is a common reaction to stress. This can happen as our bodies try to recover from a busy day as we sleep, or throughout the day as we deal with even mild stressors.

Conventional care that most people talk about is usually limited to night guards, devices worn through the night to prevent grinding of the teeth. However, the problem with these is that they often don’t address the overall problem. A night guard protects the teeth so they don’t wear down so much over time, and/or helps to realign the jaw to prevent an abnormal position of the joint as you sleep. But none of this addresses the clenching, the tightening of the muscles in that area that are at the root of the problem.

One thing that may help...you guessed it, massage therapy. Studies have shown that massage therapy can help with the symptoms and pain associated with TMJ Dysfunction. The focus of this type of massage is on releasing the muscle tension and restrictions throughout the musculature of the jaw, face, neck, chest, and upper shoulders. That clenching of the jaw doesn’t just affect the TM joint, but rather the muscles controlling that area are positioned throughout the head, neck, and shoulders. It’s important to work them all to address the problem and prevent others. If you have any form of TMJ Dysfunction, you’ve probably felt the neck tension and headaches that can come along with it.

Because of the sensitive nature of this area and the intricacy of the structures, it’s important that you see a massage therapist who is qualified and knows their stuff. TMJ Dysfunction is common, but you don’t have to live with the pain.

The What and Why of Prenatal Massage

Wed, 27 Apr 2022 03:35:59 GMT

Pregnancy can be difficult, physically and emotionally, even in the healthiest of pregnancies. This is a time when a woman’s body is undergoing an enormous amount of stress and change, and a time when self-care is of utmost importance. So why should you get regular massage therapy throughout your pregnancy?

Here’s some of the biggest benefits of prenatal massage:

Decreases anxiety and symptoms of depression
Relieves low back pain
Decreases restless leg symptoms
Improves sleep
Relieves minor swelling
Helps to relax and open the chest, allowing for deep breathing
Relieves round ligament pain
Loosens tight, aching hips
Decrease in Sciatica symptoms
Reduced headaches
Decrease of SI joint pain

While prenatal massage is considered safe through all stages or pregnancy, and for most women during a low risk pregnancy, as with any addition to prenatal care, it’s best to consult with your physician about adding massage into your routine. Some high-risk factors may make massage and other bodywork contraindicated (not advised).

What should you expect during a prenatal massage?

During the first trimester, not much will change in the logistics of your massage appointment. However, once you enter into the second trimester, your positioning will need to be changed. When lying on your back, you’ll having bolstering and pillows under your neck and back to keep you semi-reclined, as well as any bolstering to support your legs and arms if needed. Instead of lying face down, you’ll be able to lie on your side, with bolsters to help support you and keep you comfortable. This side-lying position is not only safe and comfortable, but allows for great access for the therapist to address those painful and tight hips and low back.

Massage therapy can also play a large role in helping you throughout labor. Not only does massage help to manage pain and decrease the need for pain medications, but it also decreases stress hormones which counteract the oxytocin your body produces to progress labor. The more you can decrease those stress hormones, and try to relax during labor, the quicker and easier your body will go through the process.

Once your beautiful bundle arrives, that doesn’t mean it’s time to stop taking care of you. Most new moms have their hands full taking care of their new baby, recovering from delivery, and adjusting to a completely new normal. With the stresses and hormonal changes happening right after your baby arrives, you’re going to need some physical and emotional relief. Postpartum massage may very well be the answer. Your body has gone through something tremendous, and needs to find relief for those tired, aching muscles in those precious days, weeks, and months after delivery.

Pregnancy is a beautiful, stressful, amazing, and painful time of life. With all the ups and downs, highs and lows, your self care routine has to come first. Make massage therapy a regular part of that.

Benefits of Regular Stretching

Mon, 18 Apr 2022 04:00:08 GMT

While many people may associate stretching with their workouts, loosening up before or cooling down after, it’s actually a very beneficial practice to get into every single day regardless of your workout routine. Whether it’s first thing in the morning, every hour or two throughout your day, or winding down before bed, taking a few minutes to stretch and release the tension in your muscles can help you to move and feel better.

Stretching Improves Local Blood Circulation

When you stretch, you’re opening up areas of tension that may have contributed to decreased circulation of blood and lymph to certain areas of the body. Opening these areas helps oxygen and nutrients to get to every cell as needed, leaving your body functioning better overall.

Stretching Can Boost Energy

Getting your blood flowing, through exercise or simply moving and stretching your body after sitting for a while, can give you the perfect little pick-me-up when you’ve hit your mid-day energy lull. Feeling sluggish? Take a few minutes to stretch your arms while at your desk. If you have room, stand for a moment and stretch for just 5 minutes.

Stretching Can Improve Posture

Allowing your body to move and your muscle to elongate can help you to become more body-aware and help to prevent your body from becoming too comfortable and accustomed to poor postural habits. This means you’ll be more aware as you fall into those bad postures and unconsciously bring yourself back up to a better position.

Stretching Can Improve Athletic Performance

When performing dynamic stretching before a workout – a type which includes movement along with your stretches as opposed to static stretching, the kind you simply hold - can improve your performance. It warms up your muscles for the upcoming activity, helping to prevent injury.

Stretching Can Increase Your Range of Motion

When your muscles are tight, it prevents you from getting the full range of motion in your joints. For example, if your hips and legs are tense, it may mean you can’t move your hips as smoothly or as much as you need to. When you stretch regularly, you’re keeping those muscles around the joints loose, allowing them to move as they should.

It’s important to note that when you add stretching into your daily life, be sure to listen to your body. Don’t force a stretch past where it feels comfortable; you don’t want to injure yourself. Also, to get into the habit of daily stretching, try to stretch at the same time every day. You may find that a few minutes in the morning to loosen up after lying down all night is a great start to the day. If you have to stand or sit in a single position most of the day, getting up and stretching every hour or two may be just what you need. And a few minutes of stretching before bed to get rid of the day’s tension and relax is always a great end to the day.

7 Easy Self-Care Tips to Keep You Feeling Great Between Massages

Mon, 04 Apr 2022 04:00:11 GMT

While massage therapy can have benefits that last days or weeks at a time, that doesn’t mean you can neglect your body every day in between appointments. To help the effects of your massage last longer and simply to feel better, you’ll need to practice some self-care. Massage therapy is not a luxury, nor is it selfish to receive. Daily self-care is no different.

So, here’s 7 easy self-care tips you can start using today to get you through until your next massage appointment.

Take breaks

Whether you’re working at a desk all day, standing in one spot, or doing hard manual labor, your body needs a break. Ideally, you’d want to take about 10 minutes for every hour of work, but I know not every work environment accommodates that sort of schedule, so take a break as often as possible. And I mean a real break. Don’t grab lunch at your desk while you keep working, or go from a computer screen to your phone screen scrolling through social media. A real break, one that’s going to benefit your body and mind, is one in which you do the opposite of your work. So if you sit at a desk all day, take a break by going outside for a 10 minute walk on nice days, or at least walk around the office and chat with coworkers about things that aren’t work related. If your job is more physically assertive, take a break by sitting back, kicking up your feet and closing your eyes for a few minutes. Whatever it is you do, give your mind and body a true rest from those tasks, or you won’t feel like you’ve had a break at all.

Stretch

During that break, or even while you’re working, move your body and stretch! Focus on the areas that tend to bother you at the end of the day, even if they’re not hurting right at the moment. Incorporating some small stretches throughout the day will often prevent that pain you may be feeling by the time you’re ready to clock out.

Self-Massage

Back massagers, foot baths, Thera Canes, and more…while there’s all kinds of specific tools designed to help you reach those hard to massage areas, a tennis ball can be just as good. You can use it for just about any area with only your bodyweight as leverage to get pressure. For example, try lying on your back on the floor, with the tennis ball placed under your back (if this is too much pressure, try leaning against a wall instead). You can use your feet to rock yourself left and right, up and down, letting the ball find different areas of tension. When you find a good spot, try to relax and breathe into it until that tension melts away.

While these tools don’t replace the skilled hands of a trained massage therapist, they can help to relieve the daily tension that can build up between appointments.

Get Outside

Fresh air does a body good, and this is actually backed up by science. Research suggests that spending time outdoors helps you to clear your mind, improve your focus, and just feel happier. So whether it’s taking a break during work or making a day of it on a weekend, spend time outdoors.

Meditate / Breathe

Meditation has been shown time and again to help reduce stress and ease tension in the body, but I know it seems like a daunting task for many. Meditation isn’t just about clearing your mind completely (that’s impossible for most of us), but is instead about focusing your mind on something. Some prefer guided meditation to keep them focused, and others enjoy just some quiet time breathing. Find what works for you. There’s no right or wrong about it. To start, try taking just 5 minutes somewhere quiet to breathe. Close your eyes and focus your attention on your body. What sensations do you feel? Focus on slowly relaxing each and every muscle from the top of your head all the way down to your toes. Making even a short exercise like this a normal part of your daily activities not only helps you relax, but it builds your body awareness – your ability to perceive where you are in space, and to recognize the sensations of your own body. This can, in turn help you recognize when your body is close to injury and prevent you from pushing too hard, or help you to isolate a problem area you may need work on.

Turn up the music

Music is good for the soul and can help to take your mind off daily stresses. Studies have shown that playing music causes dopamine, a feel-good chemical, to be released into the brain. This is the same chemical that’s released when we eat chocolate and fall in love. It’s pretty powerful stuff! So while you’re driving to and from work, crank up the tunes and rock out. If you can’t stand the music they play at work (if any), bring your own and put in some headphones. It’ll help you to concentrate and feel good all day.

Get plenty of sleep

Sleep is absolutely crucial to keeping your body in tip-top shape. If your sleep is suffering, everything else will suffer as well. Most adults need a minimum of 7 hours of sleep a night, but many people are far below that. Everyone’s needs are different, so you may be perfectly fine with less than that, or you may need more. The best way to determine this is to go without an alarm clock for at least 1 week and go to bed at the same time every night. This allows your body to fall into a rhythm of what it really needs instead of what it’s been forced to do for so long. You’ll soon see just how much sleep your body requires when you allow it to wake naturally.

And no, sleeping in on the weekends doesn’t make up for a week of lost sleep. Sleep deprivation (those who get less than the recommended 7 hours) can result in a higher risk of cardiovascular disease and a decreased immune system. Not to mention the smaller side effects like loss of concentration, decreased productivity, and irritability. So if you want to feel good throughout your time between massage appointments, make sure you’re getting enough sleep.

20-Minute Stress Less Night Routine

Mon, 21 Mar 2022 04:00:04 GMT

For a healthy sleep cycle, it is crucial to have a nightly routine that signifies to your body that it’s time to shut down for the night.  The hard part about my last statement is life is stressful and it is so difficult to turn your brain off at the end of a long day, especially if you haven’t checked everything off your to-do list, have unfinished projects, or are unclear of the next day’s plans.

Here are some ways that you can release stress before bedtime to improve your quality of sleep in under half an hour.

Brain Dump ~ 5 minutes

I’m not sure about you, but when I have a ton of thoughts going on, it is hard to focus on one task at a time. When this gets overwhelming the only thing that will help me get back on track is a brain dump. If you aren’t familiar with the term it is exactly what it sounds like. You literally want to sit down with a pen and piece of paper and write down anything that is on your mind and onto paper, so you can visualize them.

Make a Plan for the Next Day ~ 5 minutes

Life is hectic. We tend to put more things in our basket than we can handle. So once you get your thoughts down on paper in that brain dump, you can organize them in order of importance. For example, if you have to call the doctor’s office to make an appointment, work up your grocery list, communicate to your mom a scheduling issue with an upcoming family reunion; which one is most important? Do you have a pressing health issue that needs attention immediately? Is your mom booking a flight for the family reunion tomorrow, so you need to communicate the information or schedule issues first? For me it is very helpful to make my schedule with time slots that include when I should be starting a task and when I should be finishing, although I give myself extra time, so I’m not overwhelmed with not meeting my goal. For some people, simply writing a list is enough, you have to see what works best for you, and what will put your mind at ease the most. Don’t leave any task in the house undone such as dirty dishes in the sink or clothes that you have left in the washer or dryer. By doing this you have already added to your to do list before even waking up, and you will wake up feeling behind before your day even starts.

Meditate / Quiet Time ~ 5-10 minutes

Meditation is defined as the act of giving your attention to only one thing, either as a religious activity or as a way of becoming calm and relaxed. Meditation is one of the best ways to relieve stress when you are overwhelmed. It gets you into a positive mindset, allows you to release any negativity, and truly reset for the next day. Yes, there are many ways that people meditate, and if you want to try a certain technique more power to you, but don’t feel like you can’t attempt meditation because you’ve never been shown how or think it’s just nonsense. For me I like a good 10 minutes alone with my thoughts, in quiet without interruption. This allows me to add anything to my brain dump list that I may have forgotten or just to relax. Most of us are surrounded by people all day, and being able to have alone time that is quiet even if just for five minutes is meaningful. Whatever you decide to do during this time, make sure you are intentional. Yes, we are alone with our thoughts when we lay down at night, but I want you to schedule that time, and not include it in your nightly routine of trying to fall asleep.

Feed Your Spirit ~ 5-10 minutes

Everyone needs positivity, before laying your head down at night, read something that will pour into you what the stressful day has taken out. Whether you prefer to read positive uplifting stories, a religious passage of your choice, a daily devotion, or your daily uplifting quotes, find something that leaves you happy uplifted, and like you can take on tomorrow with no problem. Once you clear out any negative thoughts or negative space, it is important to replenish, because it is so easy to allow those negative, stressful thoughts, or feelings to creep back if we aren’t making sure that we replace them with intentional, positive, empowering thoughts.

How Stress Affects Your Body

Mon, 07 Mar 2022 05:00:07 GMT

We all wear many hats in our busy lives. Whether you work or stay home, have children or don’t, own a business or work for someone else, if you’re human, you have stress. Period. It’s an unavoidable part of life. And while you may feel the emotional weight of all that stress, the anxiety, depression, and negative thoughts most often associated with it, stress can also take a huge toll on your body.

When you’re stressed, your central nervous system (CNS) goes into what is often referred to as the “fight or flight” response. Your body releases adrenaline and cortisol, your eyes dilate, your heart beats faster and your blood pressure increases, your muscles tense and your digestion stops to allow blood to be redistributed to those muscles needed to fight or run for your life. When the perceived threat is gone the CNS will usually act to ease the mind and body, a state often referred to as “rest and digest” because the body calms and functions return to normal. However, chronic, or long-term stress means that signal may not be sent for quite some time, so your body is staying in that state of stress for far too long.

Maybe you really don’t like your job, and the minute you wake up in the morning you’re already dreading the work day. As you get yourself ready and out the door, the impending day is hanging over you like a dark cloud. Then traffic is rough and you’re on high alert to avoid an accident. Then your day is spent dealing with difficult coworkers, bosses, or customers. When the work day finally ends, you’re exhausted. Not just because of a long day, but because your body has been in this hyper-attentive, stressed state since you opened your eyes.

Whatever your stress looks like, the physiological toll of it can be immense. The associated muscular tension can lead to widespread pain, headaches, and even make you more prone to injury. The regular increases in blood pressure can put strain on your heart and blood vessels leading to an increased risk of hypertension and even heart attack and stroke. The changes in digestion that occur during this fight or flight response can lead to nausea, constipation, acid reflux, and even increase your risk of developing Type 2 Diabetes.

Clearly the affects stress has on your body go deeper than the eyes can see. If you truly want to tackle this worthy opponent, you need to take it one step at a time and realize different techniques work for different people, so take the time to figure out what works best for you.

Here’s a few tips to get you started:

Exercise & Movement - When your body gets moving and your blood gets pumping, it releases all kinds of feel-good hormones that ease mental and physiological stress. You don’t have to hit the gym for two hours to get the benefit. Even just a brief walk or a few minutes of stretching can make a big difference for your mind and body.

Yoga - Don’t worry, you don’t have to have the perfect poses to get the benefits of yoga. The slow, controlled movements and breathing exercises will help you to relax and focus your mind which will help reduce stress levels.

Meditation - You don’t need to be a master of mindfulness to meditate or to see the benefits of it. Whether you take just 2 minutes or an entire hour is up to you. Regardless, taking the time to close your eyes, breathe slowly, and allow your mind to focus on something other than the things you usually stress about, will ease a lot of that mental and physical stress.

Journal - Journaling has been shown over and over again to be highly beneficial in combatting stress. Whether you're unable to speak your mind, or you just feel overwhelmed, getting it all out in a journal of some sort can allow you to take control of those stressful thoughts and move forward.

Do something for you - As the saying goes, you can’t pour from an empty cup. You have to take care of yourself, not just others. That may be 10 minutes a day or an hour or two every week. Whatever you can fit into your schedule, start taking some time to devote solely to something you enjoy. Go for a walk, read a book, dance around to your favorite music, or get a massage!

While life is inevitably stressful, you don’t have to let that stress take control of your life or lead you to some mental or physical issues. You only get one body in this life. Take care of it!

4 Reasons You Should Take a Break

mia.fernandez@weassistbusiness.com (Mia Fernandez) — Mon, 21 Feb 2022 13:00:05 GMT

I know you’re busy. You rush through your days and probably right now have numerous browsers open or are only halfway reading this because you have so much on your mind. That’s life in the world we live in. But did you know that taking a break is far more beneficial than just a few minutes of downtime?

Whether it’s a 10 minute break in the middle of your workday or a full week away, taking breaks has numerous benefits. Here’s 4 of the best:

1: Productivity

One of the reasons many people refuse to take breaks is that they think they’ll get more done without them, but the opposite is true. You’re less focused and make more mistakes the longer you continue to work without a break.

Alejandro Lleras, a psychology professor at the University of Illinois, states:

“…Deactivating and reactivating your goals allows you to stay focused,” he said. “From a practical standpoint, our research suggests that, when faced with long tasks (such as studying before a final exam or doing your taxes), it is best to impose brief breaks on yourself. Brief mental breaks will actually help you stay focused on your task!”

2: Prevents burnout

There’s nothing quite like the feeling of burnout. You dread your daily tasks, you’ve lost your passion for the work, and you can even start experiencing adverse physical effects like regular headaches and stomach upset. When the mind and body get a chance to completely let go and turn “off” for a while, they can recover and come back even stronger. You wouldn’t work out for hours at a time, every day for weeks without taking any breaks, right? You’d injure yourself or at the very least your body would start to rebel against you. Your mind is the same way. It needs that downtime to keep from injuring itself and slowing down.

3: Manage stress better

When you allow your body and mind to take regular breaks, they’re better able to handle the stresses you may throw at them. And while a 10 or 20 minute break to do anything but work is still beneficial, it’s even more pronounced when you can take a nap. Studies have shown that taking a 20-minute nap in the afternoon actually provides more rest than sleeping an extra 20 minutes in the morning!

4: Personal time

We often get so occupied taking care of others that we neglect ourselves; but as the old saying goes, you can’t pour from an empty cup. You need that personal time, whether it’s a half hour on your lunch break to take a walk, or even just few minutes to sneak in the closet and enjoy a cookie or glass of wine while they kids watch a cartoon, that time is for you and you alone. It does incredible things for the mind and the soul when you can focus just on yourself.

Relaxation is Part of Therapy

Sat, 29 Jan 2022 19:57:21 GMT

Anyone who has had a massage likely equates massage therapy to relaxation. Most consider it an added bonus; however, the relaxation aspect is actually an important part of the session. Whether you’re getting a massage for the sole purpose of relaxing, or the main goal for your massage session is therapeutic or medical, you can benefit from all the relaxation aspects.

Tense muscles equal pain and restricted movement

We live in a stressful world, so much so that we often don’t realize how tense our muscles are. For example, take a moment while you’re reading this and check your posture. There is a high possibility that your shoulders are tense. What about your neck muscles? Arms? Stomach? Back? We’ve learned to live with the tension in our bodies and don’t realize how it affects our muscles long term.

Tense muscles during your massage are counterproductive

If you’re tense during your massage, your muscles are actually fighting against your massage therapist as opposed to working with them. This could cause soreness the next day and defeat the original purpose of your appointment which, of course is to remove or decrease pain and muscle soreness, not cause it.

Feel good hormones last longer than your appointment

When you receive a massage the cortisol or stress hormone in your body decreases while your endorphins, serotonin, and dopamine (aka all the feel-good hormones and neurotransmitters) increase. These don’t just go away when you leave the office; they stick with you for a while after, allowing you to be more relaxed for hours or days to follow.

Who says therapeutic, medical, or clinical style massage have to be mundane?

Yes, it’s extremely important for your massage therapist to do what they rightfully intend to do which is heal and bring you some relief. That doesn’t mean you have to miss out on the relaxation aspect of it at all. You can still have both. Getting a therapeutic, medical, or clinical massage with the added bonus of relaxation is like getting double the benefits.

Relaxation alone is beneficial

It’s also ok to get a massage for the sole purpose of relaxing. Those feel-good hormones, the stress relief, the time away from the day-to-day responsibilities of life, some self-care time; all of these are powerful enough on their own to be a reason to book an appointment. Your physical and mental health should be a top priority, and relaxation is an essential part of that.

Relaxation is part of therapy. So, lie back, relax, and let your massage therapist do what they do best.

What to Expect During Your First Massage

Mon, 24 Jan 2022 13:00:02 GMT

For many, massage therapy isn’t really on the radar as part of routine healthcare. It may have just been something that was part of a spa gift certificate the family got mom for Mother’s Day or a splurge before a big event, like a wedding. But the massage industry has only grown over the last several years, and with it, a new public acceptance of massage therapy as part of a healthcare and self-care protocol. While it may seem a little intimidating to get your first massage, let me put you at ease by filling you in on all the details of what to expect.

Upon scheduling your appointment your massage therapist should ask you several questions that will help them understand your needs, and plan your session. This will allow them to gauge the pressure you might want, the areas of focus, the areas to avoid, and any medical issues that may affect your experience.

For your first visit, you’ll be asked to arrive to your session 10-15 minutes early to fill out some paperwork, including an intake form that covers your medical history, any pain or injury you may be experiencing chronically or just that day, and goals for your massage session. You’ll also need to sign some policy agreements so everyone is on the same page about professional conduct, booking requirements, and things like that. Your therapist will go over all of this with you and answer any questions you have before your session starts.

Once it’s time to start the massage, you’ll be informed of how to get ready to receive the most benefit from the specific type of treatment you’ve booked. To put it plainly, you’ll be told how much of your clothing to remove, but don’t worry, your therapist will leave the room and allow you plenty of time to get ready. I know it can be intimidating to think that only a sheet and blanket will be separating you from a stranger, but we’re professionals. Your modesty and comfort are extremely important to us. You will remain as covered as you’d like. Each area will be uncovered only to receive the massage and then recovered to keep you warm. Your groin and, in the case of women the breasts, will remain covered at all times. If for any reason, you feel uncomfortable at all, don’t be afraid to communicate your concerns. This is your time and your service, so your comfort level is of utmost important.

Along with your comfort comes the discussion of pressure. If at any point in the massage you need more or less pressure, please let your therapist know! We can’t read your mind, so it’s important for you to speak up if you need anything changed at all. This also goes for anything with the technique. The important thing to remember is that this is your time and it needs to be what you want. Whether that’s concerning the pressure, the music, the feel of the lotion or oil being used, the conversation or lack thereof, or anything else; let us know how we can make the experience great for you.

It’s normal in the beginning, especially during your first massage, to be a little tense, but try to allow yourself to truly be present and enjoy. Once your session is over, your therapist will step out of the room to let you come back to your senses and re-dress. Before you jump up off the table though, take a moment to breathe and soak in the feelings you’re experiencing; the looseness in your muscles, your calmed mind, and just the peace and quiet. You deserve it.

6 Ways to be More Productive in the New Year

Mon, 10 Jan 2022 14:31:34 GMT

Struggling with productivity is something that many of us deal with daily.

We live busy lives and it’s easy to let our lack of energy and lack of focus prevent us from accomplishing tasks we need to. However, there are ways you can improve your productivity that don’t require buying the latest program to help get you there. Here are 6 easy steps to help improve your productivity that you can implement today.

Love what you do : This is a difficult concept that some may struggle with, but many would like to acquire. Loving what you do is imperative in being able to accomplish daily goals. You may be at your dream job, you may be in the process of pursuing what you love. Wherever you are in life, you can make the best out of it. If you aren’t happy at your current job, but are transitioning to achieving your goals, find something you genuinely enjoy about your job and focus on that area. We are all going to have good days and bad days whether you truly enjoy what you do or not. Just make sure that you focus on the positive when at all possible and you keep the end goal in mind.

Complete the tasks you dread first thing in the morning : We are more likely to put off the tasks that we dread the most whether we know it needs to be done or not. Getting the tasks you dread done first thing in the morning not only helps you to put your refreshed energy into the difficult job at hand, but it also gives you a sense of accomplishment that will help you take on the rest of the day, feeling a sense of ease as you go along.

Find out your productive hours : There are morning people, afternoon people, and night owls. Find out what time of day you are most productive and try to adjust your work and other schedules around those hours to maximize your productivity. Some jobs allow this adjustment to be easier than others, but there are ways to work around this rule if you’re not able to adjust your hours. If your productive time is in the evenings but you work in the morning, take a few minutes in the evening to plan out the next day and brainstorm ideas so you are ready to take on the next day.

Get plenty of rest : I know that this should be a given, however there are so many of us who struggle getting the right amount of sleep daily. If you are one of those people, make your sleep schedule a priority and make efforts to allow yourself to get an adequate amount of sleep. If you aren’t rested, you aren’t going to be able to accomplish even simple daily tasks, you won’t be able to focus on your work, and you won’t be able to enjoy life to the fullest.

Learn to say no : This is something we all struggle with. We feel the need to say yes to everything, even when it doesn’t fit our schedule. We live in a busy time. There is always somewhere to be, something to clean, a kid to be fed, or a meeting we need to attend. When we agree to events that will spread our time thin, we are leaving little time for ourselves to breathe or relax even for a moment which can be crippling to our productivity. Saying yes to yet something else means saying no to something possibly more important.

Organize your office : Some people may be completely fine with working in a messy office, if you are that person that is completely fine, and I may be somewhat jealous of you. For many people, being surrounded by a mess can make it very difficult to focus on the task at hand. Instead, you continue to be distracted by all those little organizational and cleaning tasks that needs to be done right there in your office. Take some time and find out what level of organization works for you. Set a few hours aside to allow yourself to accomplish that level of organization.

Productivity is something that we all struggle with. We have so much going on in our daily lives it is sometimes hard to focus on the task at hand. Taking these few steps may help you to focus in on what is holding you back from accomplishing the level of productivity you desire.

Realistic Ways to Implement Your New Year Resolutions

Mon, 27 Dec 2021 13:15:02 GMT

Realistic Ways to Implement Your New Year Resolutions

Along with the hustle and bustle of the holiday season that is upon us, this time of year brings the pressure to create resolutions for the new year that’s right around the corner. Benjamin Franklin once said, “Without continual growth and progress, such words as improvement, achievement, and success have no meaning.” While many are content with their place in life, there are many people who feel they haven’t met their true potential or made it to the goals they have set. Life is inevitably changing around us daily and with that we must adapt to our environment. While you don’t necessarily have to have the usual or common resolutions, making a resolution that fits your goals and needs is the best way to grow for yourself and your loved ones. About 40% of Americans make resolutions, but only 8% keep those resolutions. The biggest key to sticking with it, and keeping your new year’s resolution, is to set realistic goals that you are passionate about and implementing small changes. So instead of trying to dramatically change your behaviors and habits, start with small shifts that you know you will follow through with. Here are a few common resolutions along with tips on how to achieve them to help you gain confidence in the upcoming year.

Spending more time with family:

When looking up the top resolutions, the number one resolution people make is spending more time with family. We live in a busy time. We are always scheduling more commitments in our day than we have time for, while trying to balance our jobs, social lives, and family time. You may look at your schedule and struggle to find any spare time to schedule quality time. Let’s face it, there are many times that we are present with our families without really being “present”. How many times do we beat ourselves up for not taking advantage of those precious moments with our loved ones? Pick the least busy day of your week and mark off an hour of uninterrupted family time. During that hour, place all electronic devices in a basket and really spend quality time with your family. Or, if you don’t already, try to all eat dinner together and catch up with each other’s lives at least a few times a week. You may be surprised at how much you’ve been missing out on with each other.

Exercise more:

Every year most of us make the decision to try to work out more, lose weight, or get in shape. And every year most of us give up by the time February rolls around. The problem usually arises in how we go about trying to implement this change. We promise ourselves to go from a complete couch potato who never works out, to hitting the gym 6 days a week for an hour each time. Instead of doing that, start with small commitments to work out every Monday, Wednesday, and Friday. If you go from not working out at all to exercising 6 or 7 days a week, your body may not be able to handle the sudden change, making you more prone to injury, and it’s simply hard to keep that commitment when it’s such a drastic change. Starting off with small steps will help to ensure your success. Who knows, once your body has adjusted to the changes you may begin to enjoy it and then add in more. But you have to start somewhere. Maybe those 2 or 3 days a week, you simply go for a 20-minute walk before or after dinner. Then add another day each week. Then bump it up to 30 minutes. Then maybe add in some strengthening exercises here and there each week. Whatever you can honestly fit into your normal lifestyle, and what will be a relatively easy habit to start, that’s what’s going to ensure you keep that resolution long-term.

Eating healthier:

Generally exercising and eating healthy tend to go hand in hand however they are two separate beasts. Not all people who exercise eat healthy, and not all who eat healthy exercise. When you are used to a junk-filled diet, making a shift to eating healthier may be a struggle. You can’t change eating habits that you have lived with your whole life overnight. Again, start with small changes like replacing sodas with a flavored water, adding a serving of vegetables in at least once a day, or eating 3 servings of fruit a day. These may seem like small changes, but once you begin to make them any additional changes will come much easier. Just like with working out, making some massive change to your habits is difficult to start and even more difficult to keep up. Start small and slowly work your way up to the big overhaul with time.

Building up savings:

While saving money may be easy to some, it may be a true struggle for others. Everyone was raised in different financial situations and different environments, as well as varying mindsets around money in general. Some may not know how to properly budget their money, save, or feel like there’s any way to get started making financial changes. But yet again, small shifts can lead to big changes. Start yourself off with depositing small amounts and slowly increase the amount you are adding to your savings account. Click on this link to see an easy money saving chart that can help you build up your savings in 52 weeks. https://mommysavers.com/52-week-savings-plan-printable-chart/

Quitting bad habits:

The final New Year resolution that is popular, but difficult to achieve is quitting bad habits. Whether it be drinking, smoking, overeating, under-eating, negative self-talk, the list goes on. Many of us have at least one bad habit we could stand to do away with. While they may be hard to break, knowing your triggers and finding something to replace that habit can be the difference between success and failure. When you feel yourself reaching for a cigarette, a drink, a piece of food when you’re not hungry, think of something that can replace it. Go for a walk, try meditation and deep breathing, step outside to clear your mind, or drink a big glass of water. Remove yourself from the temptation that is lying in front of you and replace it with a positive action. Have alternate plans in your mind so that you can combat it immediately. And if you slip up, don’t give up. We are all human, we make mistakes. Pick yourself up, brush yourself off, identify what caused you to fall, and continue your journey with the end goal in mind.

These are just a few of the many tips and tricks you can use to help achieve your New Year’s resolutions, but please remember to give yourself grace and understanding if you slip up and remember the goal at hand. Make sure before you sit down to write down your resolution, you think deeply about what resonates with you and plan as to how you are going to accomplish your goal. Track your progress no matter how big or small. This will help when you feel that you haven’t done enough. Most importantly, be kind to yourself. Your opinion is the most important to you.

How to Make Positive Changes in the New Year without Feeling Like a Failure

Mon, 20 Dec 2021 13:15:02 GMT

How to Make Positive Changes in the New Year without Feeling Like a Failure

Every year during the holiday season, we get a serious urge to start working on our New Year’s resolutions. Everyone is deciding what it is they would like to change in the upcoming year in order to better themselves and that involves making new changes. For some this breeds anxiety and sometimes even sets them up for failure when thinking that their resolutions must match those of others. Be careful not to fall into that trap. Make a resolution that speaks to you! Only you know where you’re at in your life, the things you struggle with, and the things you could work on. What means a lot to you may not mean a lot to others. What will be a massive change for you, maybe a minor change for others, and vice versa.

The key in making changes that will be encouraging and not discouraging is a lot easier than you may think. The first step is to find a small block of time that you can reflect. Use this time to write down the areas in your life that make you happy and bring you joy. Also, use this time to write down the areas of your life that you feel are lacking. Are these areas that you can adjust? Are these areas that may take a team effort? The main goal is to address the things that you can take on without the help of others, then maybe you can take on ones that require a little more involvement. Don’t try to make some massive life change immediately, but prioritize the most important changes that need to be made and start from there. They may be interconnected, so start with the changes that need to come first, then you can move on to the others.

How do you eat an elephant? One bite at a time. Once you have decided on what changes you would like to make in your life, break them down into smaller “bites”. If you take on a daunting task, expecting to tackle it all at once, you are setting yourself up for failure as there are very few people that can switch our minds and bodies over that quickly to make a lasting change. Write down steps that need to be taken to accomplish your goal and go from there. Create a timeline that is achievable for you to implement these changes. It may help to give yourself time when making changes to adjust before you move on to the next change. It may help to set guidelines in order to keep yourself on track. Just remember not to get discouraged if you are struggling with changes. Take a moment to ask yourself why you are struggling with that change. Does it create negative feelings you were unaware of? What steps can you take to work through these negative feelings? Once you have solved the issue, adjust your timeline and stay on track.

The most important thing to remember is to give yourself grace when things don’t go as planned. You have made goals in order to go in a positive direction, that is the hardest step to take! Some may never take that step. If you aren’t achieving the changes you planned in the time frame you expected that’s okay. Continue to pursue those changes. We are all a CONSTANT work in progress. To be successful in life no matter the title (stay-at-home parent, corporate manager, retail worker, etc.), you must always be striving to improve. People aren’t just born with greatness, they strive to gain it, and what greatness means to one person may be completely different to you. That’s the beauty of it all.

Maintain an open conversation with yourself and regardless of the outcome, you will make progress.

5 Tips for Managing Holiday Stress

Mon, 13 Dec 2021 13:15:02 GMT

5 Tips for Managing Holiday Stress

It’s that time of year again. A time of celebration, family gatherings, holiday parties, gifting, traveling, and most of all, excitement. While many of us are thrilled and looking forward to the holiday season, that excitement is generally accompanied by STRESS. Stress to pick out the perfect dish, give the perfect gift, maintain a spotless house, show up to every party, and decorate our homes like Martha Stewart. So here are a few tips to help you keep your holiday stress under control, so you can enjoy what the holidays are truly about.

Acknowledge what’s got you stressed: While there are a plethora of things that can be fed into our high-stress levels during this time of year, take the time to really focus on the main cause of your stress. This will help you to pinpoint the problem and face it head-on and hopefully early on. This may take a few moments of quiet time away from the everyday hustle and bustle of life. What does your mind continuously go back to? What is preventing you from being able to focus? Chances are that may be one of the main causes of your stress. This is where you will need to make the decision whether to take it on, cut back, or step away. Is it that you know the family will be visiting in just a few weeks, and you haven’t had time to tackle your family room for deep cleaning? Is it an outdoor project you’ve been working on for most of the year and you can’t muster up an answer for when Uncle Jim asks why you still haven’t finished it? Take it on. Make a specific goal for yourself with time frames and arrange for the project to be finished. Or realize that other people’s opinions don’t matter in the grand scheme of things. Is it that you have spread yourself too thin, and you have no idea how you are going to be able to keep up your weekly volunteer session at the local food bank along with your other commitments? Cut back on your hours or those other commitments. People will understand. Is it that every year you take the time to make individual place settings unique to each family member, but there is no way you will be able to complete the settings along with all your other commitments? Step away, and realize that not everything needs to be perfect. This time of year is about the joy of family and friends, giving back, and gathering together. Don’t let perfectionism ruin this wonderful season.
Plan ahead/ Start Early: Generally, you know the likes and dislikes of family members in advance. As you are going throughout the year if you come across something that makes you think of someone on your list grab it! You may even find it on sale depending on the item and the time of year. If you are stumped on what to get someone, listen to clues in your time with one another. I have an ongoing note on my phone so that when someone gives me clues, I can punch it in and look back at it when I’m out shopping. Make a list early on, and slowly begin to check items off as you go.
Stay on budget: Yes, the holidays are fun, and getting gifts is even more enjoyable, but let’s not forget what we are truly celebrating. Family, fellowship, and friends. You show your love through daily actions, not just monetarily. Some of the best gifts have more sentimental value than anything. After making your list, shop around looking and comparing the prices. Look for online ordering that involves free shipping. Search for coupons. If you see yourself reaching for that gift that is over your budget remind yourself that it’s not about the amount that you spend on the gift, it’s about the thought behind the gift.
Don’t abandon your healthy habits: It is so easy with all of the holiday gatherings you are being invited to with overindulgent treats at your fingertips to allow yourself to lose sight of any healthy lifestyle you have been following. Life is all about balance. It is okay to treat yourself, and you shouldn’t feel guilty about it. Pick and choose your favorites that you generally don’t get to enjoy and use moderation. It’s easy to overindulge on an item you don’t frequently eat. If you are traveling and used to exercising, look for hotels that have gyms, or ask your family where the nearest park is. Keeping your body in its normal routine as much as possible will allow yourself to maintain a close-to-normal state and prevent stressors.
Take extra “you” time: It is so easy to lose sight of ourselves when we are focusing on everyone else. Make sure you take extra time to keep in tune with what you need. Take a long way home and drive in silence. Go for a walk with the dog. Take yourself out for your favorite holiday beverage. Take advantage of gift promotions when buying gifts to reward yourself and give yourself a boost. Get a massage. You must take care of you before you can do anything that comes along with the holiday season.

Taking Time for You During the Holidays

Mon, 06 Dec 2021 13:15:02 GMT

Taking Time for You During the Holidays

Every year around the holidays we’re reminded that it’s a time for us to put others before ourselves. But many of us tend to take that to an extreme and often put even our most basic needs, like exercise and sleep, to the side for the season. While it is important to always think of others’ needs as well as our own, we can’t forget that we aren’t able to fulfill anyone else's needs if we ourselves are empty inside. It’s important to give and do these good deeds from a place of happiness. Doing for others and giving to others really does make you happy. However, if I have neglected my needs so much that I am running on empty, the place where I begin to give to others shifts from a place of happiness to a place that may breed resentment. This doesn’t mean that those that I am giving to have done anything wrong; but rather that I can equate myself giving them something that I’m not giving to myself, almost as if I’m not worthy or my needs don’t matter.

Your health and happiness should always be a priority, even during a busy season in your life, whether that’s the holidays or any other busy time in your year. Remember, it doesn’t take hours that you feel you don’t have to keep yourself happy and healthy. For me that happiness may come from an impromptu walk or a trip to my favorite craft store for time to just browse and get away from the craziness of life. Happiness may be listening to your favorite music while driving to visit relatives or taking yourself on a date to your favorite coffee shop or restaurant. Taking just 5-10 minutes scattered throughout your day can make a massive difference in your mood and mindset. Whether it be 5-10 minutes of meditation, silence, stillness, or fun, take that time for yourself to regroup so that you can continue throughout your day healthy and happy. Our bodies and minds speak to us if we listen. When you feel yourself needing time to refuel ask yourself what you need in that moment. You will be surprised at the answers your body will give you when you take the time to ask it a question. Small shifts make for major changes.

Self-Care Tips to Survive the Holidays

Mon, 29 Nov 2021 13:15:02 GMT

Self-Care Tips to Survive the Holidays

The busiest time of year is upon us. Holidays are meant to be spent enjoying the company of family, dear friends, and our loved ones. However, somehow the holidays can sometimes become more stressful than any other time of year. We all have huge parts to play in the enjoyment of the holidays and if we aren’t taken care of we can’t do our parts. Here are a few self-care tips to help you survive the holidays.

Give yourself permission to take care of you: For as long as I have been old enough to notice, we have been taught that this time of the year is all about the happiness of others. A person almost feels bad if they dare to think of buying themselves something, and to me that is 100% unacceptable. When you feel like you are pouring out all that you have, whether it be time, money, emotion, or attention, there is a time that you must refuel. The only way that you can refuel is to step away and do something for yourself. Doing something for yourself isn’t always spending money on something you don’t need or don’t have. Doing something for yourself can be taking yourself out to lunch by yourself. Buy yourself a coffee then take it to the park for a walk. Treat yourself to a movie. Schedule a few hours that you aren’t expected to be anywhere or do anything and spend that time napping, watching your favorite show, and simply focusing on you. Refusing yourself time, especially when you’re in the midst of giving so much to others, is a recipe for resentment, as well as added unnecessary holiday stress. Make sure you are taking time for you

Everything in moderation: Most people are all or nothing in many things they do. There are few people who have mastered the art of moderation, however those who have tend to live more balanced lives where they aren’t governed by impulse, but rather meticulous choices. Don’t feel as though you must exercise twice a day due to all the holiday parties you were invited to, but don’t feel that you must try everything that is offered at the party. Be picky, and ask yourself what really sounds good, what will nourish your body, and how will you feel after consuming this or that. Sometimes the reward is way worth the splurge, but sometimes the splurge ends with a mind full of guilt and disappointment. Whatever battle you choose to win or give into, make sure that you take responsibility for your choices and protect yourself from the guilt that may come along with those choices. It’s okay to indulge, just don’t allow it to take over your mind with guilt.

Schedule time away from the holiday hustle and bustle: Time is something that is so precious, yet time passes so quickly. It is so easy to get so focused on the holidays between the celebrations, parties, and festivities that you lose sight of what’s most important, and that is family and loved ones. Schedule a day or two where you and your family take a short trip to get away from the holiday hustle and bustle. Travel somewhere new or somewhere you just don’t get to go often. Stop at unique attractions and experience something new with your family. Plan a fun night that’s maybe July in December where you go to the heated pool at your local gym and cook hotdogs and hamburgers indoors. Allowing yourself to get away from the holiday to do list will help you to destress and recharge so that you can enjoy the upcoming festivities.

Say no: If you work with people in any capacity, or have a big family, there is a very large chance that you will be invited too many holiday festivities. Once you receive the invitations, sit down and prioritize the gatherings you would really like to attend, making sure that you give yourself time to truly enjoy the festivities with your own little family. Once you have prioritized the parties, don’t feel bad for turning an invitation down. You can’t spread yourself and family so thin that you wouldn’t be able to enjoy the celebration anyway. It’s okay to say no to the extra potluck that your work is throwing “just because” if you know you won’t have time to prepare for it and you would just stress about it. If it doesn’t feel right, or if the answer yes doesn’t easily flow out of your mouth in the situation it’s okay to say no. Your life experiences should be filled with things you enjoy doing versus things you felt guilted or forced into doing.

Schedule a massage: Finally, the best way to relieve the stress from the holiday hustle and bustle is by scheduling a massage. The holidays are a busy time of year, and chances are that your body and mind are feeling the effects of it. Getting a massage not only releases your tense muscles and eases pain, but it also relaxes you and takes you away from the stress of the holidays. Think of it as a gift to yourself. You deserve it!

Everyone loves to see the holidays coming, but once they are here it seems as if there is no time to truly enjoy them and you’re just going through the motions. These tips can help you to enjoy them as well as survive them and leave you recharged to start your new year off right.

Eating in Season is Better for Your Body & Your Wallet

Mon, 22 Nov 2021 13:15:03 GMT

Eating in Season is Better for Your Body & Your Wallet

As the weather is getting colder and the days are getting shorter, we tend to focus more on the quality of our food. Whether you’re trying to lose a little weight or just make some healthier choices, you’ll often hear people say it’s more expensive to eat healthily. While that is sometimes the case, it doesn’t always have to be. It’s easy to get caught up in all the “try me” healthy recipes we come across, but eating healthy is as simple as shopping what’s in season. How? Let’s take a closer look.

We live in a time where everything we could possibly ask for is at our fingertips or delivered to our door. However, if you go back to when times were simpler and many grew their own food, you will see they only ate fruits and vegetables they grew at that time. If they weren’t eating fresh vegetables, they were eating vegetables that were preserved when they were picked fresh from the garden. If you take a sales ad from your local grocery store and compare it to a list of fruits and vegetables that are currently in season you will find quite a difference in pricing. Produce that’s in season tends to be far less expensive than produce that isn’t. Why do you ask? That’s because when produce isn’t in season, especially locally, the produce has to travel further and pass through more hands to get to the store. That transportation isn’t free, so the price is added to your grocery bill. If you want to find an even better deal on local, in-season produce, shop your local farmer’s market. Not only are you supporting local businesses, you can also find out more information on the food you’re about to consume. A note to remember, still make sure when at the market you’re shopping only in-season, local produce. Some farmer’s markets may have some other vegetables shipped in as well.

While our lifestyles are extremely different than that of previous generations, there is something to say about how physically healthy they were. They had to hunt and gather anything they consumed. This alone kept them physically healthier than many of us considering we can reach into the freezer and press a button on the microwave without breaking a sweat. They were only able to eat what the land provided for them during any given season. This provided them with the proper energy, vitamins, and nutrition they needed to survive. While our ancestors didn’t live particularly long lives due to other circumstances, they were able to survive harsh climates as well as hard times. We can learn a lot from them.

Whether you already lead a fairly healthy lifestyle or you’re just learning what healthy can look like for you, don’t forget that “healthy” is 80% diet and 20% movement. Eating in season doesn’t just give you the proper nutrition you need, it also helps you save money on your grocery bill.

Geriatric Massage

Mon, 15 Nov 2021 13:15:02 GMT

Geriatric Massage

There’s no doubt that as we age our bodies change. We become more susceptible to illnesses, lose bone and muscle mass, and generally become more frail. And while we can’t exactly stop the aging process, there is a way to help your body as you navigate the waters of aging; massage therapy. Geriatric massage is a type of massage therapy specifically tailored to address issues that commonly affect the elderly.

While people of all ages can enjoy a standard massage, finding someone trained in geriatric massage can ensure their ability to address some of your unique needs. For example, there should be extensive discussions between you and your massage therapist about any medications, medical conditions, or areas of concern to ensure that your appointment is the most helpful. Any time you return for an appointment be sure to update us of any changes. Generally, geriatric massage should be light and gentle, aiming to improve movement, decrease joint pain, increase local circulation in specific areas where you may have some deficiencies, and improve mood.

Most deep pressure techniques, and those meant to penetrate down into the muscle tissue, are avoided as they can cause more harm than good. We don’t want to leave you bruise, achy, or not feeling well after what should be a wonderful experience. Be sure to speak up if you ever feel like the pressure is too much. There also tends to be a loss of sensation as we age, and sometimes that means your brain doesn’t interpret the pressure quite as strongly as it really is, leading you to feel like you can handle more than is really safe for your body. This doesn’t apply to everyone, by any means, but if you notice that we’re not using as deep of pressure as you’d prefer, it may be our way of protecting your body. We may do this to adjust for medications you’re on as well, such as blood thinners which can make you bruise much more easily.

Another important aspect of geriatric massage is the simple act of touch. Beyond all the physiological benefits, massage has been shown to improve mood and boost feeling of well-being, especially in those who are experiencing a form of touch deprivation. As we age, through life changes and medical needs, we often don’t receive healthy forms of touch as often as we used to. Massage can make up for some of that by providing a safe, comforting form of touch; something every single person innately needs.

So, if you or someone you know could benefit from this specialized form of care, book an appointment or get in touch and we’ll discuss any special needs you may have.

3 Stretches to Loosen Your Hips in Less Than 5 Minutes

Mon, 08 Nov 2021 13:15:02 GMT

Many people struggle with tight hips, sometimes resulting in low back and leg pain, whether we make that connection or not. It may happen for you only occasionally or very frequently. You may think that it takes 30 minutes of stretching to loosen them up, but it doesn’t have to be that difficult. Here are 3 stretches you can do in 5 minutes to loosen those tight hips up when you are in a pinch. Remember, you should feel a slight pull and stretch within the muscles you’re focused on, but it shouldn’t feel painful.

1. Pigeon Pose (With Modified Pigeon Pose): Sit with your left knee bent and your right leg stretched out behind you. Bring your left heel in toward your right hip. If your hips are more open, inch your right foot farther across your body and away from you. You’ll want to be sure your right hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your left foot back in toward your body.

Hold this pose for 30 seconds with your hands resting on the ground or on your left thigh.

If the stretch feels comfortable, like you can take it a bit farther without strain, you can lower your upper body towards the floor to get a deeper stretch. If it doesn’t quite feel ready, continue to hold the stretch wherever you feel most comfortable.

Hold this stretch for at least 30 seconds. Switch to the other leg with your right knee bent and left leg out behind you, and repeat.

2. Hamstring Stretch: Stand with your legs extended a foot or so past shoulder width apart, with toes facing out. Slowly extend your hands toward your left leg leaning into the stretch. Try to keep your back straight if possible. While you may feel a slight stretching in the low back, you want to be sure you’re feeling the stretch primarily in the back of the thigh and in the buttock.

Hold this stretch for at least 30 seconds. Switch to the other leg and repeat.

3. Quadriceps stretch: Stretching your quads while in a prone position helps to stabilize your pelvis, minimizing rocking and maximizing the stretch. Lay flat on your stomach, pull your body up on your hands and knees with your back aligned with your thighs in a position like a modified push up. Bend your knee as far as you are able using your hand to hold your foot in place, and if comfortable, pull the foot closer to the buttock. This opening of the abdomen, chest, and shoulder, along with the resistance and bending of the knee, helps to stretch the entirety of the quadriceps, from top to bottom.

Hold this stretch for at least 30 seconds, Switch to the other leg and repeat.

These quick stretches can give you some instant relief when you’re feeling that tightness in your hips and low back, but remember, it’s not a quick permanent fix. You’ll need to do these at least a few times a day during periods of excessive tightness, as well as consider what daily activities are leading you to remain tight in these areas and modifying that behavior to prevent that feeling.

4 Reasons You Should Take a Break

Mon, 01 Nov 2021 12:15:02 GMT

Whether it’s a 10 minute break in the middle of your workday or a full week away, taking breaks has numerous benefits. Here’s 4 of the best…

Increases productivity

Alejandro Lleras, a psychology professor at the University of Illinois, states:

Prevents burnout

Manage stress better

Personal time

5 Ways to Make Your Halloween Party a Spa Party

Mon, 25 Oct 2021 12:30:02 GMT

5 Ways to Make your Halloween Party a Spa Party

It’s that time of year. Fall, family gatherings, fellowship, and food are all things that make the last few months of the year a favorite for so many. Halloween parties are always super fun, but you can always guess what to expect at them. Here are 5 tips to make your Halloween party into a spa party and stand out, while giving yourself some extra TLC in the process.

1) Creepy foot baths:

Call your friends over for foot soaks and scary movies. Then surprise them by adding some creepy fake eyeballs into their foot bath. This is fun, relaxing, and allows you to catch up on some well needed time with friends. Make sure you have yourself a snack station set up before you begin, it’ll help you to relax during the festivities without interrupting your foot soak.

2) Pumpkin hand treatment:

Something as simple as making an easy DIY sugar scrub while having friends over can help make your party unique. There are hundreds of different recipes to choose from across the internet, but since it’s Halloween, we can’t help but love this pumpkin spice sugar scrub recipe:

https://www.theidearoom.net/pumpkin-spice-sugar-scrub/

Follow your sugar scrub up with a vanilla scented lotion, and not only will your hands be smooth and soft, but they will smell divine! If you want to go a step beyond that, you can make extra sugar scrub to send home with your guests along with a recipe that they can recreate.

3) Ghoulish Masks:

Everyone loves downtime that they can use to recharge from a busy month or prepare for a busy season. Face masks can be so relaxing and leave you feeling completely renewed. Invite your friends over for seaweed facials. Not only will this cleanse your skin and relax you, but it’s fun to slather your face with rejuvenating products while enjoying times with friends. Take your Ghoulish face masks party to the next level and buy or make some photo booth signs, letting everyone take pictures to remember the night.

4) Red Wine and Foods:

What would Halloween be without Red Wine (or should we say ‘blood’), and your favorite finger foods. Pinterest is of course one of the best ways to search for new recipes that you wouldn’t normally come across. We’ve searched Pinterest for you to find some easy, fun, and creative recipes you can enjoy at your Halloween Party.

https://www.prudentpennypincher.com/100-best-halloween-foods/

5) Nail Station with Decals:

How often is it that you go to a Halloween party that has a nail bar with decals? Go to Walmart or the nearest pharmacy and, stock up on Halloween colors. Orange, black, green, and white will give you plenty of variety. Add in some creepy spider webs, blood drops, or witch hat decals for extra fun and creepiness.

How to Pick the Right Workout for You

Mon, 18 Oct 2021 12:15:02 GMT

How to Pick the Right Workout for You

Workout; the word that so many of us dread. I wish that we all woke up one day and just had the inspiration to do it naturally like some, but many of us don’t. For me, my relationship with working out has been a love/hate relationship. I love how I feel afterward, but I hate waking up early and getting motivated to do it. For me, I know that if I don’t do it first thing in the morning, I will not come back around to it, and by the end of the day, I feel defeated that I didn’t get my workout in. Here I will give you a few tips on how to choose the perfect workout for you to help you be more motivated to work out.

The first thing that you need to do is figure out the what? This for some is harder than others. Some love weight lifting because they want to focus on building their muscles and gaining strength. Others love running because they can focus on the open road, or treadmill and beat all the stress away on the pavement or rubber. Some love swimming because it’s low impact. Some love yoga because it allows you to work out and connect with yourself all at the same time. These are just a few I’m mentioning, but there are so many more including group fitness classes like spinning, Zumba®️, Body Pump™, kickboxing, and so many more. The first thing you must ask yourself is what will I enjoy doing? If the idea of running completely disgusts you, more than likely you will not enjoy it while you’re doing it, and you won’t be able to maintain your workout regimen. If you need something with higher intensity, then yoga will not challenge you enough. Everyone is different, and that is perfectly fine. Don’t feel pressured to go to a group fitness class because your friend invited you and you feel obligated. You don’t want to be miserable the entire time and leave the class defeated feeling like exercise isn’t for you. I suggest trying a few things out. Go into these exercises open-minded allowing yourself to accept that it may not be meant for you and that it is okay if you don’t finish it. This will help your mindset as you feel your way through this journey. Keep a journal of the exercises you enjoy; this will give you a wide variety to choose from so that you don’t burn out doing the same thing over and over, and so that you can challenge your body. Also, make sure to keep a journal of any physical responses you notice when you are trying different exercises out. Did you notice that you had more pain when you lifted weights? Did you notice that you had difficulties when doing certain poses in yoga? Observe any possible causes of pain. Is it that you were out of practice, and need to get back in shape? Or is it that your positioning or form may be wrong? If it’s something you truly enjoy these are a few ideas that you will want to take into consideration when discerning not only whether an exercise is for you, but also when to get some professional help when starting out until you feel more comfortable doing that specific exercise on your own.

Once you have found an exercise you enjoy, hopefully, several exercises you enjoy, the next step is when and how often. Take an honest and open look at your day. Do you enjoy your peaceful mornings and want to have your mornings to yourself? Do you need a midday pick me up? Will you work out in the afternoon or evening after a long day at work or will you make excuses? This may take a little bit of time to figure out, just make sure you are trying things out instead of avoiding it altogether. You will also have to take your schedule into consideration; that may be a huge deciding factor. I will say that having a specific schedule helps me to stay focused and accomplish my workouts easier. I know what time I will work out, and I don’t have to think about it, it’s now just a habit. The best piece of advice I can give you when it comes to determining how often, is to listen to your body. You don’t want to burn yourself out by aiming to work out 5 days a week your first week. If you haven’t worked out in a while, your body will have a huge shock and need a break. Make sure to give yourself a day between workouts that you can rest and recover. Once you get on a regular workout schedule, if you decide you want to add in more, that’s perfectly fine, you may see you have more energy and enjoy the positive response. The last thing you want to do is to over-exert yourself in your first week only to give up in your second because you were exhausted. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.

Your workout and workout schedule needs to be made specifically for you. Only you know your body, and what you enjoy. Don’t try to compare yourself to others. It's okay to enjoy walking versus running, running versus yoga, or yoga versus weight lifting. Finding a workout schedule that includes your favorite exercises will set you up for success, and help you to reach whatever goals you’ve set for yourself.

Think You Need To Stretch Your Back? Maybe Not!

Mon, 11 Oct 2021 11:45:02 GMT

Think You Need To Stretch Your Back? Maybe Not!

When your back is hurting, it’s common practice to stretch it. That usually means bending forward at the hips and allowing the low back muscles to stretch a bit. This can also help to stretch out the hamstrings, calves, and with the right arm position, the shoulders, and upper back as well. But what if this sort of stretching is actually doing more harm than good?

Many people who experience low back pain don’t necessarily need to stretch it. Sometimes the muscles in the lower back are already too stretched and need to be strengthened instead. While doing that traditional low back stretch probably isn’t going to hurt you, it may actually be the opposite of what you need to help your low back pain. If you notice that you round your back, especially when sitting for long periods, many of the low back muscles are being put into a stretched position that entire time, effectively making them weak. Along with those weak muscles, come weak ligaments and fascia within the spine (the connective tissue that holds your vertebrae together).

When all of these components are weakened due to this chronic rounding of the low back, it puts abnormal pressure on the discs of the lumbar spine. This, in turn, can lead to bulging and herniated discs which put pressure on nerves, causing significant pain.

While the traditional low back stretch isn’t singularly going to cause a low back or disc problem, it can exacerbate an existing problem. So if you’re experiencing low back pain, why not try doing the opposite action. Instead, stretch your abs and shorten the muscles of your low back.

This can mean something as simple as lying on your stomach and propping yourself up on your elbows while watching TV in the evenings, or starting to implement regular back exercises into your routine.

Here are 4 simple ways to strengthen your back and reduce your back pain.

*if you experience any sharp pain during these, stop immediately*

Standing Back Stretch:

Stand with your feet together and reach your arms overhead until your palms touch. Reach your arms back as far as you can while arching your low back.

Press Ups / Back Extensions:

Lie flat on your stomach with your hands directly under your shoulders. Push your chest off the floor and look forward or up, keeping your hips flat on the floor. Try to use as little arm strength as possible and instead, focus on allowing your low back to do the work. Hold for 15-30 seconds, lower your chest, and repeat 10 times.

Plank:

Lie flat on your stomach with your hands directly under your shoulders. Push your entire body off the ground until you’re in a push-up position. Tighten your abs and hold this steady for 20-30 seconds. Be sure your head, back, hips, and legs are all in a straight line. Lower your entire body to the ground and repeat 5 times.

Alternating Bird Dog Pose:

Start with both hands and both knees on the ground. Reach and raise your right arm and left leg up until both are in a straight line with your body. Hold for 5-10 seconds and return to the starting position. Reach and raise your left arm and right leg up until both are in a straight line with your body. Hold for 5-10 seconds and return to your starting position. Repeat on both sides 10 times.

The Effects of Anger on Your Health

Mon, 04 Oct 2021 11:45:02 GMT

The Effects of Anger on Your Health And Tips to Let It Go

While we all might like to think we’re not angry people, the second we’re caught in traffic and running late for an appointment across town, or the kids do that one thing at the end of a crazy evening that is the last straw in the patience you had allotted for the day, another side of you might come out. Small instances like that aren’t alarming, but what happens when the frequency of them increases? How does anger affect our health? Here’s what you need to know about the cause and effect of anger, and how to stop anger in its tracks.

So how does anger become an issue? The first thing you need to know is there’s a direct connection between stress and anger. When you’ve stressed out your body goes into fight or flight mode. While in this fight or flight mode, your body can perceive any situation as a major threat even if it’s not. When your body or mind senses this stress, this attack on your well-being, instead of running (the flight part), you might lash out in fight mode instead. That anger seems to bubble up out of nowhere and you find that you’re less likely to react to situations rationally, which results in more stress and more anger. It’s like a vicious cycle that never stops.

When you get angry, your blood pressure increases. If you find that you’re getting angry quite often, you put yourself at risk for high blood pressure. Your heart rate also speeds up when you become angry, putting even more physical stress on your entire cardiovascular system. Tension headaches and migraines can also be the result of anger. This is due to the tensing of the muscles in your jaw, neck, and shoulders. As you hold that tension, your muscles are putting pressure on the interweaving blood vessels, decreasing the blood flow through the neck and head.

So, how can you manage your anger when you’re in the moment? Here are 5 tips to take control of your anger instead of letting your anger take control of you.

Count down: Sometimes, we just need a few seconds to redirect our attention. Counting down from 10 (100 if you’re really angry) can give us time to remove ourselves from the situation and see it for what it really is; allowing the rational parts of your brain to take over in place of those irrational reflexive parts.

Breathe deep: When you feel yourself starting to lose control find a quiet place wherever you may be. Pull the car over, take a break at work, hide in the bathroom from the screaming kids, whatever you need. Take several deep breaths while focusing on nothing but your breathing, not what caused your anger in the first place.

Write in a journal: Take this time to write down what made you angry, how you’re feeling, and what’s going on around you. This may allow you to see if you’re overreacting or if it’s something you need to address. It helps you to feel more in control and can leave you with a way to track what’s really bothering you and how you’re managing your anger day today.

Switch things up: If morning traffic raises your anger level, take a different route. If your child fights you every morning while getting ready, tag-team morning duties with your spouse or develop a new routine. Find a way to invite newness in the situation to avoid your triggers.

Find a release: Not only does exercise help relieve stress that can cause your anger, but it can also be fun too. Take up kickboxing or buy a punching bag to hang in your garage. When you get angry, let it all out on the punching bag. Getting your aggression out in a physical, but the healthy and safe way is really effective in helping your brain and body to release all that pent-up anger.

You are in control of your life. Don’t let stress and anger turn you into someone you’re not, and don’t let them dictate your relationships or responses. Use these tips to kick your anger to the curb.

Does Deep Tissue Have to Hurt

Mon, 27 Sep 2021 11:45:02 GMT

To give a short answer, no, deep tissue massage does not have to hurt. There’s a common misconception that massage, especially Deep Tissue, has to be painful in order to be effective, but this is completely false.

First, you have to break down what Deep Tissue is, and honestly, it’s a debated topic, even amongst massage therapists. Deep Tissue Massage is typically considered any technique that is meant to affect the deeper layers of muscle and connective tissue. And while some people assume that means applying deep pressure, that’s actually not the case at all. In fact, some very light touch techniques can be used to still affect those deep layers.

When faced with the decision of Swedish or Deep Tissue Massage, it’s not about pressure, it’s about the results you hope to achieve. Swedish Massage is generally long fluid strokes, using whatever pressure makes you comfortable, with a focus on relaxing the body; while Deep Tissue Massage combines a number of more direct manual techniques, using whatever pressure you’re comfortable with, to relieve pain and tension on a deeper level within the body.

The most important aspect of your massage is communication. You need to let me know what results you’re looking for from the massage, and speak up at any time throughout about your pressure tolerance. I can give a deep Swedish Massage and a light Deep Tissue, or any combination thereof. It’s all about what you want.

Now, sometimes, especially with Deep Tissue Massage, there might be some discomfort as certain tender areas are addressed, and that’s normal. The thing to keep in mind, is that it should never go beyond a “good hurt”, the kind where it’s uncomfortable, but you can breathe through it easily, the muscles can stay relaxed, and it’s got a hint of relief mixed in with the hurt. That’s perfectly fine. But if the pressure exceeds that “good hurt” and goes into true pain, where you make funny faces, hold your breath, or feel like you need to tense up your muscles, that means we’re doing more harm than good.

The entire point of your massage, whether Swedish, Deep Tissue, or any other modality out there, is to relax the body and release any built up tension in the muscles. If you’re clenching or tensing up your muscles in response to something I’m doing, we’re defeating the purpose of your massage and I need to back off the pressure. So please, no matter what, speak up if the pressure is ever too much, or too little for that matter. Massage, whatever the type, does not need to hurt to be effective.

Creating Balance in Your Life

Mon, 20 Sep 2021 11:45:02 GMT

Creating Balance in Your Life

Balance in life is something that we all seek, but many struggle to find. We all wear so many hats; employee, spouse, parent, friend, child, volunteer, the list goes on. While many of these hats bring us immense joy, they also bring us a feeling of stress and failure when we aren’t able to balance it all. All that stress, especially when it’s chronic, can cause negative emotional and physical effects, ranging from muscular tension to depression and even heart problems. So, here are a few simple ways to bring more balance into your life every day.

Surround yourself with positive, uplifting people. Have you ever noticed that you take on many of the traits and emotions of those around you? If you’re constantly exposed to negative people, stressful situations, and let’s face it, drama that doesn’t need to be in your life, it’s going to take its toll. With all that you have going on in your life, the last thing you need is to have to worry about baggage that never seems to go away. Helping a friend through a rough patch is great, but if it’s a constant source of stress with no reciprocal support, it may be time to cut back on the time you spend in that relationship. Those that give you a real break and let your social self flourish, spend more time with them. If you have someone who leaves you even more stressed and down after your interaction, set boundaries and limit your time with them.

Once you’ve established more boundaries concerning the people you surround yourself with, it’s time to turn your attention to balancing all the plates you’re juggling. We live in a busy time, so prioritizing your schedule is a must. Obviously, work is a necessity for most of us, but if you’re taking on extra hours or staying over all the time to complete a project because you’re struggling with time management, find ways to optimize your time while there so you can avoid that overtime if possible and keep the rest of your time for other things. As for home life, something as simple as making a cleaning schedule and meal planning each week can immediately help to save you time and stress. Getting your family on board takes even more stress off of you. Also, you can have one meal prep day every week or so to get breakfast and snacks ready to grab at any time and either cook ahead or at least prep ingredients to throw in a slow cooker or the oven as needed. An hour every Sunday can save you a few hours through the week.

Make sure your personal time is valuable, helping you nourish yourself and the most important relationships in your life. Family game night, movie night, and craft night can all be great options that allow your family to put their phones down and focus on one another. Scheduling one day a month with friends to grab lunch, dinner, or even a quick coffee to catch up can be a perfect solution to your self-care and social needs.

Another thing to keep in mind is it’s okay to say no. With such a busy schedule, you’re going to need time to not only keep all these things balanced but take time for yourself too. Whether you promise to read a new book each week, treat yourself to dinner once a week, take an hour for yourself, or get a monthly massage, doing something for yourself is a must and should be just as much a priority as anything else. Finding balance in life isn’t about putting as much as you can on your plate, it’s about knowing your limits and working within them to build the most meaningful life you can.

How Stress Affects Your Immune System

Mon, 13 Sep 2021 11:45:02 GMT

How Stress Affects Your Immune System

Stress is almost unavoidable, right? It’s just part of life. Whether you have a demanding job, a family to take care of, a lot of social obligations, a home to keep up with, or anything else in the everyday tasks of life, we’re all exposed to a ton of stress. We know stress isn’t good for us, but did you know it even affects your immune system? That’s because your brain and immune system are always communicating with each other.

Stress can be defined as a state of mental tension and worry caused by problems in your life, work, and other areas. When you’re stressed out, your body goes into “fight or flight” and releases stress hormones. That’s great when you’re in a life or death situation, it gives you adrenaline to protect yourself. There is such a thing as good stress, the kind that does protect you physically, or even the smaller forms, like when you’re nervous for a job interview, test, or sports event; that boost of energy can allow you to do things you never thought possible. These types of stress are good because we can use them to our benefit, and they’re only for a short period of time.

Stress becomes harmful when it’s chronic. Your immune system is the first line of defense in protecting your body from bacteria, viruses, and other pathogens. Your organs, tissues, and cells all work together to fight harmful substances and protect you from getting sick. Stress can create chronic inflammation that harms these tissues, and at the same type suppresses the immune cells needed to fight infection. When your body’s in this ‘fight or flight mode, your body secretes the stress hormone cortisol. Normally it’s not a big deal when small bursts of stress are experienced. But chronically high levels of cortisol can suppress the immune system as well. This puts your body at higher risk for infection, disease, and acute illnesses. It also can slow down your body’s process of healing wounds, and cause an exacerbation of any underlying illness.

When you’re stressed for long periods of time, your body’s ability to fight off infections and potential dangers is highly diminished. Incorporating exercise, deep breathing, a healthy diet, regular massage, and other forms of self-care can all help to reduce your stress and allow your immune system to perform at its best.

4 Common Cause of Muscle Cramps & How to Stop Them

Mon, 06 Sep 2021 11:45:02 GMT

At some point in your life, you’ve probably had muscle cramps; when a muscle that normally only does what you tell it to do, suddenly gets a mind of its own and decides to contract, even when you tell it to calm down. They can hit during a workout or just when you move a certain way, or they may even wake you up in the middle of the night.

Muscle cramps are very common, and while usually harmless, they can be extremely painful and can signal that something else is wrong within your body. While cramping can occur in any muscle, the lower legs and feet tend to be the most common.

So if you’re suffering from muscle cramps, check out these 4 common causes and how to remedy the situation.

MINERAL IMBALANCES

You may need to change your diet, or increase or decrease your supplements. It’s important to speak with your doctor about what changes you can make to get your body back into balance.

DEHYDRATION

OVERUSE

LACK OF MOVEMENT

On the opposite end of the spectrum, a too little movement can be just as detrimental and result in muscle cramps. Again, your nervous system is probably to blame here and it’s simply a malfunction of the nerves. A little stimulation to them can often solve this problem. If your job keeps you sitting all the time, try taking a 5-10 minute break every hour and just walk around the office.

If you notice here, it’s all about balance. Your body requires a delicate balance to be kept of water and minerals, movement, and rest. If you’re experiencing muscle cramps, what changes can you make to get your body back into balance?

When you Stretch is Just as Important as How you Stretch

Mon, 30 Aug 2021 13:15:02 GMT

When you Stretch is Just as Important as How you Stretch

Many fitness instructors still teach the importance of stretching extensively before and after any sort of exercise, and if you’re a member of a gym, you’ll undoubtedly see this being done often. But what if I told you that many of us have been stretching all wrong? While it’s hard to change old habits, this change is imperative if you want to get the most out of your workouts and prevent injuries along the way.

Many of us have always been told that before working out we should stretch and warm upright? But times change and research shows us just how wrong we are sometimes. While the warm-up part is entirely true, let’s look at a scenario; you put a rubber band in the freezer and leave it for a day. The next morning you go and pull the rubber band out of the freezer and immediately stretch the rubber band. How far do you think the rubber band will stretch? Because it’s cold, not very far before it just snaps, right? So now imagine that your muscles are that rubber band. If you perform static stretching (a technique in which a significant stretched position is slowly reached, then held for some time) while your muscles are "cold”, they’re not going to stretch much, and you run the risk of pulling or straining a muscle.

In fact, static stretching before a workout reduces your strength and power output for up to an hour! While static stretching is out of the question before a workout, there is a way to warm your muscles up and stretch them without putting them in danger. Dynamic flexibility exercises are exercises where the movement starts slow, and gradually builds to the full range of motion and speed. Have you ever seen athletes warming up by mimicking the movements they are about to make in their match? Those movements would be considered dynamic flexibility exercises. They start small and gradually increase the range of motion, and therefore the muscle stretch while warming up the muscles at the same time.

While static stretching before physical activity is not suggested, it can be helpful in aiding recovery after physical activity. It is important to note that anytime you’re stretching, if something doesn’t feel right, don’t force your body into it. While that may be common sense for many, we live in a time where many still abide by the mantra “no pain, no gain” and that just isn’t always the case, especially when it comes to stretching.

If you want to stretch your muscles before a workout, focus on stretches that include movement as opposed to stretches that are static, and save the static stretches for post workout to help your muscles recover.

https://www.businessinsider.com/stretching-before-after-workout-explained-2016-12

How Exercise Improves Bone Health

Mon, 23 Aug 2021 13:15:03 GMT

How Exercise Improves Bone Health

It’s a well-known fact that regular exercise improves your overall health, but did you know it can be even more beneficial for those with concerns about bone health? It’s been shown that exercise that puts some stress on the bone can increase bone mineral density (BMD) and reduce fractures even in women who have already been diagnosed with osteoporosis.

Now, when we say exercise that puts stress on the bone, we’re not talking about anything painful or dangerous, but rather normal stress the body can naturally handle. You see, muscles are attached to the bones by tendons. Every time a muscle is used, that tendon pulls tight, pulling on the bone. On a large scale, this moves the body as you want it to, but if you could peek inside and look at the much smaller scope of what’s happening inside, you’d see that tendon pulling on the tissue that surrounds the bone. This triggers a response by the bone to lay down more bone tissue. This is what we mean by stressing the bone. Your bones, just like almost every other tissue in the body, are constantly breaking down and regenerating. Old cells die off and are destroyed and are replaced by newer, healthier cells. Bone tissue is regularly broken down and built back up. As we age, this process begins to get more and more unbalanced, leading to a faster breakdown of bone tissue than the body can rebuild. So, with exercise, that constant tugging on the bones of the body kicks up the rebuilding process to rebalance, or at least greatly improve the current imbalance.

As people age, bone density loss is inevitable. This is especially true for women. When women reach post-menopause, they’re at a much higher risk for osteoporosis and fractures. Even long before the later stages of life, keeping regular exercise a habit, especially with the focus on bone density improvement may help prevent much of that normal loss later. When it comes to exercise improving BMD, there are many variables that affect the results; age, reproductive hormone status, health status, and the type of exercise all affect how much bone density can be gained.

If you already have bone density loss, an exercise program developed by a professional to focus on your most at-risk areas is crucial. For example, the head and neck of the femur (the socket part of the hip joint) is especially susceptible to a break in those with bone density loss, so exercises should focus specifically on this area for people at high risk. Hip mobility exercises in all planes of movement, weight-bearing exercises, and if possible low to moderate exercises are all great for this.

If you haven’t developed bone loss, but are at high risk either due to family history, lifestyle, or other illnesses, talk to your trainer about working up a plan to make bone density a factor in your regular exercise routine.

When you first start a training program with the goal of gaining bone mass keep in mind the initial bone mass gain you receive will often be higher than it will be as you continue long-term. Your return will diminish, but you’ll still be gaining bone mass, just at a slower pace.

Exercise is important, no matter what the end goal is, but if you have bone loss or are at risk of developing it, it’s even more important for you. Find a trainer who can help guide you in the best way to manage and overcome it.

How to Give Yourself a Spa-Quality Facial at Home

Mon, 16 Aug 2021 13:00:06 GMT

How to Give Yourself a Spa-Quality Facial at Home

Even if you receive facials regularly, the skincare you provide for yourself at home is so important; and it doesn’t have to be the same old bedtime and morning routines you rush through each day. While what you can accomplish at home can never quite compare to the type of facial you’ll receive from a professional esthetician, there are ways to bring that spa-like atmosphere and pampering into your home when you want that extra special care during an at-home facial.

Create a relaxing atmosphere

One of the most relaxing parts of a spa is the atmosphere created when you walk in. Run a nice warm bath with Epsom salt, your favorite bubble bath, or a relaxing bath bomb. Or, if you’re not feeling like a bath, soak your feet and sit back and relax for a while. Light a few candles and drop a few drops of lavender essential oils into a diffuser. Choose a nice relaxing playlist to have going to really take your experience to the next level.

Cleanse your skin well

Before you get started with your facial, you want to have a fresh face to begin with. Make sure that any makeup you’ve been wearing is completely gone and your skin is thoroughly cleansed. Most estheticians suggest double cleansing. To double cleanse your face, you start with an oil-based cleanser. Once you’ve applied and rinsed, you go in a second time with a deep cleanser, one that will help remove the oil. The goal here is to allow the oil to remove makeup, any excess product, and excess oil. The second cleanser is there to remove any dirt and grime leftover.

Steam your skin

The best way to get a good clean from your facial is to open up your pores. Steam helps you to do that by opening your pores and softening up the top layer of your skin. You do need to be very careful to not over-steam your skin which can dry it out. Get a bowl of hot water, grab a towel, and lean over to place your face over (not in) the bowl. Place the towel over your head and the bowl in order to trap the steam in. You can also soak a towel in hot water and place it over your face. Make sure the water isn’t so hot that it will burn your skin, of course. You want this warmth to penetrate the skin to help open the pores. This is crucial for the next steps to be effective.

Exfoliate

Exfoliating is extremely important to help remove dead skin. While you may be familiar with normal exfoliating scrubs that have little beads, many estheticians suggest not using those because they can cause small micro-tears in your skin which can get irritated and cause breakouts. It is suggested that you use a chemical exfoliator. There are many you can get that are considered over the counter and safe for at-home use just make sure you do your research and read the instructions well before applying to your skin, and follow them through. If you want to up your experience, massage the product into your skin, focusing on any problem areas.

Yes, you need a mask

A facial isn’t a facial without a mask is it? There are so many masks out there to choose from so pick the one that best fits your skin type. If you have oily skin, dry skin, or a combination, there’s a mask out there for you. A detoxifying mask is even better to clean out the pores since they will still be open after exfoliating. Most masks tell you how long to leave them on, so follow the directions on the packaging.

Moisturize, moisturize, moisturize

You’ve put your skin through quite an experience. You’ve cleansed, exfoliated, masked, and now you need to put something back in. Moisturize your skin with some sort of serum, or just a really good moisturizer for your skin type. Take the time to really massage the product in well, relaxing the muscles throughout your face, jaw, and neck.

You may not be an esthetician, but you sure can give yourself quite the at-home spa-quality facial. Make sure you mark plenty of time off your schedule so you can truly enjoy your experience without any interruptions. Take your self-care to the next level. You won’t regret it!

The Importance of Your Breath

Mon, 09 Aug 2021 12:45:02 GMT

We’ve all been breathing since the moment of our birth, but did you know that we’re often doing it wrong? While the way you typically breathe will keep you alive, it’s often not as efficient at keeping you at peak performance. That’s because we all leave it up to our unconscious brain to keep up this basic function without thought, which is fine for the most part. However, if you take the time to think through your breathing and practice new ways to breathe, you can often alter how your brain and bodywork.

Depending on what you’re doing, or attempting to do, you may need to alter your breathing in order to achieve it. Try one of these techniques the next time you need to be more alert or you need to calm down.

Waking breath

Whether you’re struggling to wake up in the morning, hitting that afternoon lull, or sitting through some long boring presentation that has you nodding off, instead of immediately reaching for a caffeine boost, try changing your breath. Take very quick, shallow breaths in and out through your nose for about 20-30 seconds. Think of a child getting ready to cry or throw a tantrum. Those short fast breaths stimulate the sympathetic nervous system, working to get your blood pumping and make you more alert.

Relaxation Breath

If you’re trying to calm down after a busy day and fall asleep, or just find a sense of calm in a stressful situation, a few deep breaths can help. While we often think we know how to take deep breaths, you may not be giving your lungs enough credit. Sit or lie still and take a full, deep breath until you see your stomach rise, then release slowly. Repeat and continue for at least 2-3 minutes, being sure that your stomach rises fully with each inhale. The exhale should take about twice as long as the inhale. This deep, diaphragmatic breathing stimulates the parasympathetic nervous system, lowering blood pressure, and calming the body and mind.

Taking just a little bit of time to focus and concentrate on HOW you’re breathing can alter how your body and mind function in a variety of situations. Next time you need to wake up or calm down, try these breathing exercises and see the difference for yourself.

Massage for Those With Autism

Mon, 02 Aug 2021 13:00:04 GMT

Massage & Autism

According to the World Health Organization, 1 in 160 children are have autism spectrum disorder (ASD). ASD is a developmental disability that can cause significant social, communication, and behavioral challenges. One of the most prevalent challenges associated with ASD is sensory processing disorder. This is a condition whereby people have difficulty receiving and responding to information coming in through the senses, oftentimes being overly sensitive, even associating loud noises or gentle touch as overwhelming or even painful. However, research has shown that touch can help people with autism overcome or better manage sensory processing disorders and help lead to a more normal life. While this is an amazing development there are a few things to be aware of, whether you have ASD or are bringing in a family member who does.

The effects and benefits of massage are extremely individualized, especially in those with ASD. To some, massage can bring significant discomfort, while others appreciate the act. Each session with a client with ASD is customized so you or your loved one can get the most benefit. This may mean working a very limited area to introduce this form of touch, like only a short session on the hands or feet first, and slowly increasing the time and area each session. It may also mean that we cut any session short so as not to overstimulate. Many people with ASD have a hard time with full 60- or 90-minute sessions at first, but may often work their way up to that. The goal is to produce positive sensory input and aid in balancing the brain’s processing areas that are affected by the disorder. For some, applying slow, sustained, deep pressure to joints and the surrounding tissue can deliver intense relief of some symptoms and reduce mal-adaptive and self-stimulating behaviors. For those with repetitive and ritualistic movements, muscle soreness may be common and often adds to the sensory difficulty, but isn’t often recognized for what it is. Massage can help to relieve much of that soreness at the same time, effectively doubling the benefit.

We can adjust the approach to each individual but it is imperative that we know as much information as possible when going into the treatment and that you communicate clearly throughout. If communication isn’t possible with the client, we always want a guardian present to be able to interpret for us and direct what adjustments need to be made.

While there is so much to learn about Autism and how massage and other therapies may help, one thing that is known, is that touch can help them manage some of their frustrations. If you have more questions, please reach out and we can discuss your individual needs.

Steps to Knock Out a Headache, Fast!

Mon, 19 Jul 2021 17:17:54 GMT

Steps to Knock Out a Headache, Fast!

Headaches are frustrating and can interrupt an otherwise great day. With a mix of work, family, friends, traffic, big projects, and stress, life can take a toll and result in a raging headache, usually at the worst possible time. But do you have to lock yourself in a dark room and take painkillers to get it to go away?

Probably not!

Before you reach in the medicine cabinet, try these 6 steps to knock out a headache fast. Be sure to do them all to get the best results.

Drink Water

Sometimes we can get busy throughout our day and forget to keep up our water intake, but dehydration is no joke; and one of the first signs is a headache. Drink at least 16 ounces of water and let your body process it while you go through the next steps.

Your water intake varies depending on age, body size, and activity levels. To figure out how much you need in a day, take your body weight and divide by two. That’s how many ounces of water you need a day with general activity levels. So if you weigh 160 pounds, you would need approximately 80 ounces of water a day. If you are more active, you’ll need more water. Don’t freak out; remember that your food, including all fruits and veggies contain a lot of water so you may not need to drink as much if you’re eating a lot of fresh foods.

Ice or Cold Compress

If you have an ice pack handy, great. If not, grab a hand towel or even a few paper towels, dip in cold water and wring it out. Apply to your neck and forehead for at least 3-5 minutes. If the towel starts to get warm, dip it in cold water again and reapply. While you’re letting the cold compress or ice pack work its magic, move on to the next step.

Breathe

It may seem obvious and simple, but taking a minute or two to just breathe deeply can calm the nervous system and regulate oxygen levels in the body, diminishing the pain of a headache. We often hold our breath or breathe shallowly without even realizing it.

Try this…

Sit or lay down comfortably

Close your eyes

Take a deep breath in until your stomach rises as high as it’ll go

Slowly breathe out and let your stomach fall

Repeat this for at least 2-3 minutes

Move

Oftentimes headaches are a positional problem; we sit at our computer in a posture that isn’t so great for our spine, or we hold ourselves in a tense position for too long. Whatever the initial cause, some general movement can often alleviate a headache pretty quickly. So even though you may want to just curl up and sleep, getting up and moving your body may have much better results. So if you can, take 5-10 minutes to walk, even if it’s just a leisurely stroll around the office to chat with coworkers, visit the breakroom, walk a lap around the building, or whatever might work for your day. Take a few minutes to just get your body moving, get the blood flow going as it should again, and allow your spine to adjust to its natural position.

Stretch

Some simple stretching and mobility of the neck and shoulders can greatly reduce any restrictions in blood flow that may be causing your headache.

Lateral Neck Stretch

Drop your ear to your shoulder

You should feel a stretch along the side of the neck. To intensify the stretch, be sure your other shoulder is staying low.

Hold for 30-60 seconds and repeat on the other side

Chin to Chest

Tilt your head forward until your chin is as close to your chest as you can get it.

You should feel a stretch along the back of your neck.

To intensify the stretch, place your hand on the back of your head and pull down slightly.

Hold for 30-60 seconds

Chin Retractions

Tuck your chin as much as you can (think about creating a double chin effect)

Most of us keep our chin jutted out in front, exaggerating the curvature of our neck and putting undue stress on the structures there. This chin tuck can help to take that pressure off.

To intensify it, extend your head back (like you’re looking up), and keep your chin tucked at the same time.

Hold for 10-15 seconds, repeat 5 times

You may feel pressure in the neck, but this shouldn’t be painful. If it is, stop immediately.

Doorway Stretch

Standing in a doorway, place your hands or forearms on either side of the door frame. With your feet outside of the doorway, lean forward until you feel a good stretch in the chest and front of the shoulders.

You can affect different fibers within the chest and shoulders by lowering or raising your hands/arms at different levels.

How Your Lower Back and Hip Pain May be Related

Mon, 19 Jul 2021 13:00:02 GMT

How Lower Back and Hip Pain May be Connected

The body is intricately designed with nerve endings and connective tissues that intertwine to form a beautiful structure capable of everything from minute movements to birthing a child, to surviving in some of the harshest conditions on earth. But with these capabilities comes vulnerability, so it’s no surprise that we experience pain from time to time at the very least. What you may not realize is that sometimes the pain you feel isn’t necessarily caused by something in the area you feel it. For example, when you have an injury to your hips or pelvis, it can often cause back pain. Due to the proximity of the complex joints of the pelvis to your spine, your body can also interpret your hip/pelvis problem as back pain and your back problem as hip/pelvic pain.

The lumbar region of the spine (lower back) houses all of the nerves that supply feeling and motor control to the entire lower body; from the low back itself to the hips, knees, and down to the tips of your toes. While this area can sustain a lot of abuse, due to the immense amount of movement it is capable of and the stress that our daily lives can put on it, it is also the most susceptible to injury. Here's a few reasons you may have this hip/back pain connection.

A pinched nerve root at the lumbar spine due to a bulging or herniated disc may result in significant sharp pain along a nerve like the sciatic nerve which runs from the middle of the low back all the way down the back and side of the leg to the foot. Sometimes this pain stops at the buttock and at other times it may shoot all the way down to the toes.

Your posture may also have an effect. This isn’t to say that you need to immediately “fix” your posture as that may not be necessary. What I’m referencing is more so when you begin to exhibit an abnormal-to-you posture, like suddenly sitting all day when you’re used to walking, or crossing your legs a lot when you haven’t before. These seemingly subtle changes may actually result in some significant shifts in the joints of the pelvis and spine, causing pain. If you haven’t had a major shift in how you sit, stand, or walk throughout your day, it may be that your posture has changed due to your pain rather than the other way around. The new posture you’ve adapted may be your body’s way of compensating for an injury or otherwise protecting itself from further damage.

While there is much to this connection between the low back and hips, far more than I can include in this single post, just know that there is an intricate balance between the many structures of this area. Depending on the real problem, you may need massage, exercise, rest, stretching, or it may be best to see your physician. To help you determine what’s really going on and how to move forward, make an appointment and let’s figure it out together so you can get back to doing what you enjoy.

How Sitting Can Damage Your Health

Mon, 12 Jul 2021 13:00:04 GMT

How Sitting Can Damage Your Health

The key to a healthy lifestyle is making healthy food choices and staying active, right? While that seems like an easy goal to achieve, we all know that life gets in the way. If you work at a job that doesn’t allow you to get enough movement or your schedule doesn’t make time for working out, living an active lifestyle can be difficult. You may have heard that sitting is the new smoking, but just how does sitting affect your health?

There are a few issues that immediately come to mind and, if you keep up with any health news, shouldn’t come as much of a surprise, such as a decrease in metabolism and increased risk of obesity; but there are other health issues associated with prolonged inactivity that you need to be aware of as well.

When you sit for long periods, your blood pumps slower, and your muscles tend to burn less fat (which also depends on your normal activity level, by the way). This can increase the risk of fatty acids building up in your cardiovascular system. Prolonged periods of sitting can also affect your body’s ability to respond to insulin, increasing your chances of developing diabetes. Excess insulin production encourages abnormal cell growth, which may be linked to an increased risk of colon, breast, and endometrial cancers. Sitting for longer periods of time can also lead to poor circulation, specifically in the legs, which can result in swelling, varicose veins, and even blood clots.

While all those side effects may not be immediately noticeable, there are some more obvious benefits you’ll see if you change up your habits and get moving more. For example, the first thing we often want to do after eating a nice meal is sit down and relax; but sitting down directly after eating can slow down digestion and lead to bloating, heartburn, and constipation. Getting your blood pumping after a meal, even with just a casual walk, can improve digestion and prevent many common complaints associated with it.

The more you sit the less blood flow and oxygen you get to your brain, which you need for the release of mood enhancing chemicals as well as, of course, cognitive function. In other words, get up and move every once in a while, to get a mood boost as well as to keep your mind sharp.

Let’s not forget what we often work within the massage industry, the direct muscular effects of sitting for prolonged periods; like shoulder, neck, and jaw tightness which can lead to headaches, nerve impingements, and any number of other pain complaints. Your back, legs, and hips are greatly affected by that stationary position as well.

While at first glance the effects of sitting seem to be very minute, when you look at the bigger picture there is a lot to consider. This isn’t to make you terrified to sit or to make you think that if you have a job that keeps you in a static position that you’re guaranteed to have problems. Instead, I hope you’ll take this information and keep in mind ways to get more activity into your daily life wherever possible. You don’t need to be walking and running all day every day to be healthy. Let’s face it, sedentary jobs are far more common at this point in time. But there are ways to get more activity throughout your day and stay healthy without changing jobs or rearranging your entire schedule.

Park your car further away from the entrance: This will give you a few extra steps which will be useful if you sit most of the day.

Take the stairs instead of the elevator: Get your heart rate up and those feel-good endorphins pumping while climbing the stairs.

Deliver messages directly instead of emailing your co-workers: Interacting directly with your co-workers will not only give you the mental benefits of socializing, but it will also help you to step away from your desk a little more frequently.

Set a timer for every half hour to an hour and a half: Have a timer that you can set to go off every 30-90 minutes; whatever is best for your type of work and schedule. You don’t have to go run a 5k when it goes off, just get up, stretch, walk a lap or two around the office, go outside for a few minutes, or anything else to just take a break from your work and move your body a bit. Just 5 or 10 minutes can have a major impact. These types of breaks not only get your heart working and break up those periods of sitting, but studies have shown you’re actually more productive in your work as well.

No matter what your job entails, if it leaves you sedentary for long periods, find ways to get moving! Just implementing a few of these practices can get your body moving more and decrease the risks associated with prolonged sitting.

4 Steps to Being Well on a Budget

Mon, 05 Jul 2021 13:00:06 GMT

4 Steps to Being Well on a Budget

No matter what your past lifestyle was or the people you are surrounded by when you decide to take a healthier approach to life the first thing you will often hear is “being healthy is expensive”. Most of the time you believe them, get discouraged and continue living life the same way because you can’t afford to make that commitment. When knowing where to look and what steps to take, being healthy isn’t as difficult as others may make it out to be. Here are 4 ways to stay on budget when making those healthy lifestyle changes.

Cut food cost: It is very sad that when going to the store and comparing prices, junk foods tend to be less expensive than salads, but there are some ways around that price difference. Go to your local farmer’s market. When shopping at your local farmer’s market, you aren’t just supporting local, but you’re also cutting the middle man out of the equation. When buying produce directly from the farmer who harvested it, you’re not paying the additional cost to ship, label, package, or store. You are simply paying for the product. Buying foods that are in season is another important aspect when shopping, be it a farmer’s market or grocery store. When buying produce that isn’t in season, you’re undoubtedly paying much more, because there are so many extra costs to get it to your local supermarket from faraway places that still have the environment to grow it. It is important to note that a true farmers market should only carry items that are in season for the area it’s located. If there is an item of produce you can’t live without, buy it in bulk while it’s in season and look up steps on how to freeze it properly. You would be surprised at the items you can freeze while maintaining freshness.

Exercise at home: Maybe you don’t have $30-$100 to shell out for a monthly gym bill when you may only work out 3 times a week or may struggle to make it at all due to your schedule. If that’s the case for you, there are ways around having to bite the bullet and spend that money. Buy at-home exercise equipment. Whether resistance bands, a yoga mat, an elliptical, stationary bike, home workout tapes, or weights, the initial investment offsets the recurring payments you’d fork over for a gym membership. Plus you get the added bonus of foregoing the drive to and from, as well as working your exercise commitment completely around your schedule instead of normal business hours.

Take advantage of our membership program: We offer a great deal where you pay a flat fee for making the commitment to receiving regular massages every month or week. It’ll save you money in the long run and keep your body feeling and moving as it should, possibly preventing some unnecessary doctor bills in the process.

Find time to do something for yourself: The most imperative part of being well is taking care of yourself. You can't properly take care of all those who depend on you if you yourself aren’t okay. Take some time to do something you will genuinely enjoy on a regular basis. Get a massage, take a walk with your dog, go hiking, take a nice hot bath, meditate, do yoga, buy yourself flowers, or take yourself out to coffee. Truly ask yourself what would make you happy at that moment and go for it.

A journey into wellness is exactly what you make it. For some people, change is difficult, and they may need to work into it a little at a time. Others can decide to change and start right away. However you choose to approach your journey, there is no right or wrong way. You carve your path.

How Massage Affects Blood Pressure

Mon, 28 Jun 2021 21:25:11 GMT

How Massage Affects Blood Pressure

Did you know that one in three adults in America has high blood pressure or hypertension? While the majority of those diagnosed with high blood pressure are 65 years or older, those under 65 are not immune. There are certain behaviors that increase your risk of developing high blood pressure, including smoking, excessive alcohol consumption, lack of exercise, an unhealthy diet, and being overweight. While blood pressure normally increases in stressful situations, chronic stress seems to be even more of a contributing factor to developing high blood pressure. Depending on the severity of your hypertension, your doctor may suggest lifestyle changes and/or prescribe medication to lower it. Even if you’re prescribed medication, lifestyle changes are still recommended to get the most benefit and get your body in control of your blood pressure instead of solely relying on the medication to do so.

The obvious first course of action is to take any of those high risk, contributing factors out of the picture. If you smoke, find a plan to help you work on quitting. If you drink excessively, work on decreasing your alcohol intake. Look for ways to increase your exercise habits and aim to eat healthier when possible. While these changes can take time to implement, small steps are better than no steps. If you stress yourself out in the process of making these changes it will defeat the purpose, so get help from your doctor and other medical providers when necessary to make these changes easier for long-term success.

The next line of defense that you can take is one that many wouldn’t expect. Massage! A study conducted at the Wirral Metropolitan College Department of Medicine in Liverpool, United Kingdom showed a significant decrease in blood pressure following massage. The study also showed a decrease in muscular tension and heart rate as a result of massage therapy. Another study published in the Journal of Body Work and Movement Therapies also asserts that hypertension and its associated symptoms were reduced with massage therapy. The subjects in this study were provided with 10 30-minute massage sessions over the course of five weeks. The subjects, all of whom suffered from hypertension, experienced reduced blood pressure, reduced feelings of depression, less hostile behavior, and reduced levels of cortisol in their urine and salivary samples. They concluded from this study that massage for hypertension may be beneficial to reduce blood pressure and lessen the symptoms associated with high blood pressure.

Regardless of how you and your doctor are working to treat your high blood pressure, adding regular massage therapy into your routine may be the answer. Before trying any form of treatment, you’ll need to consult with your doctor to take the proper channels to track your progress and ensure your body is handling any changes well.

¹ Delaney, J.P., Leong, K.S., Watkins, A., and Brodie, D., 2002, Wirral Metropolitan College Department of Medicine: The effects of myofascial trigger point massage therapy for people with hypertension

² Hernandez-Reif, M., Field, T., Krasnegor, J., Theakston, H., Hossain, Z., and Burman, I., 2000, Journal of Body Work and Movement Therapies

Can a Morning Routine Improve Your Day?

Mon, 21 Jun 2021 13:30:02 GMT

Can a Morning Routine Improve Your Day?

Have you ever felt like you’re jumping out of bed, running through your day to get everything done, yet you never seem to be able to do it all, much less get ahead? Do you ever feel like you’re standing on uneasy ground and can never really get your footing? Most people wake up and take the day as it comes, but having a regular morning routine can get your day started moving in the right direction, making the rest of the day run, or at least seem to run, a bit easier.

Research has shown that most people are more productive in the morning. This is because the longer the day goes on, the more fatigued we become and the less self-control and focus we have. It’s also been shown that the more structure you keep throughout your day, the more in control you feel in your life. We’re not saying to schedule every moment of your day down to the minute; that’s a stress in itself. But once you get used to a positive daily routine, you’re able to become more efficient. Your repetitive tasks get easier and easier. While you can have a routine for any part of your day, a morning routine is a great way to start. So, here are 3 simple things to make a regular part of your morning habits to start every day off on the right foot

Write Out Daily Tasks

Whether you pack your kids’ lunches, prep dinner for the evening to come, have projects due, meetings to go to, errands to run, or events to attend, make a list or put it in your calendar. Writing out even the smallest of things to do serves a few purposes. It ensures you don’t forget anything. It can help to keep you focused. And it gives you a little pick-me-up every time you mark one of those things off your list.

Add in Quiet Time

So often we hit the ground running as soon as our eyes open and it’s rare to get any time for ourselves. But some quiet time to yourself, whether that’s to read, meditate, pray, journal, or just sit and drink your coffee in peace, that time to yourself is so important. You can’t pour from an empty cup. Even if that means waking up just 10 minutes earlier before everyone else, make a commitment that you’ll give yourself this time to focus in on you and quiet your mind.

Find Time to Move

There is no doubt that movement and exercise are good for you, but it can be even more powerful when you do it first thing in the morning. Did you know that studies have shown people are more productive and perform better for hours after exercise? You don’t have to run a marathon or spend hours in the gym. A quick walk, yoga session, or HIIT workout can get your heart-rate up, get those feel-good hormones circulating, and kickstart your body and brain for the day ahead.

Whatever your day may hold, taking the time to prepare yourself for it is the best way to tackle it head on. There isn’t a one-size-fits all mold here. You have to decide what morning routine works best for you and your lifestyle. Remember that this is your morning routine. Design it to be exactly what you need each and every day.

Exercise for Brain Health

Mon, 14 Jun 2021 13:15:02 GMT

We all know that exercise is beneficial to our overall health, but did you know that it is also one of the best things you can do for your brain health? Here’s how...

Exercise of any sort releases endorphins, chemical compounds that make us feel good, calm the mind, and allow the body to relax. That’s why so many people use working out as a stress reliever. However, exercise does a little more to our bodies, especially as we age. A study called Ageing fitness, and neurocognitive function1 was done on 124 adults with ages ranging from 60 to 72. There were 2 groups who were either given a 6-month plan for walking (this was considered the aerobic group) or flexibility training (this was the non-aerobic group). The aerobic group showed marked improvement in their cognitive performance while the non-aerobic group did not.

Not only does exercise help when it comes to cognitive function as we age, but it also seems to help in the original development of that cognitive function as children. A study2 looked at children 7 to 12 years old as they completed specific cognitive tasks and physical fitness tests. They found that those who performed better on the fitness tests also performed better on the cognitive tests. This was within all ages, genders, and base intelligence levels.

It also seems that the type of exercise you do can have varying effects on brain health. A new study3 has come out showing that low and high intensity exercises effect the brain differently. This study concluded that low intensity exercise triggered the areas of the brain responsible for attention processing and cognition control, while high intensity exercise triggered the area responsible for emotional processing. While more studies need to be done to expand on these findings, these results are very promising in understanding how our brains respond to very specific exercises.

Keep your body moving and your brain healthy simply by moving more. No matter the age, it’s never too early or too late to start making exercise a regular part of your daily life.

1 Kramer, A. F., Hahn, S., Cohen, N. J., Banich, M. T., McAuley, E., Harrison, C. R., … Colcombe, A. (n.d.). Ageing, fitness and neurocognitive function.

2 University of Illinois, & Urbana-Champaign. (n.d.). The Relation of Aerobic Fitness to Stroop Task Performance... : Medicine & Science in Sports & Exercise. Retrieved from https://journals.lww.com/acsm-msse/Fulltext/2008/01000/The_Relation_of_Aerobic_Fitness_to_Stroop_Task.23.aspx

Massage and Anxiety

Mon, 07 Jun 2021 13:30:02 GMT

Let’s face it, life can be stressful. There are to-do lists, deadlines to meet, people to take care of...the list goes on and on. While some may handle the pressure just fine, many people struggle with the overwhelm daily, leading to sometimes crippling anxiety. It’s a serious issue and it’s important to know what you’re dealing with, possible solutions, and preventative actions you can take. Here’s some information to help you navigate the muddy waters of anxiety.

Anxiety is felt as an overwhelming sense of apprehension, fear, and dread, often marked by physical signs, like tension, sweating, increased pulse rate, and difficulty breathing calmly. It will often build up and intensify over time, and can result in irritability, muscle tension, and difficulty sleeping. For some, it’s a consistent feeling of being anxious about things, and at times, that can escalate into anxiety or panic attacks; episodes of intense anxiety and panic that can cause heart palpitations and hyperventilation.

While there’s numerous treatment and methods for managing daily anxiety as well as anxiety attacks, one you may not have considered is massage. It’s not going to eradicate all forms of anxiety, so you never feel anxious again, but it has been shown time and again in studies to have a major impact and greatly improve the symptoms of those who regularly experience anxiety. Getting regular massages can help to lower your heart rate, decrease blood pressure, improve concentration, release muscle tension, improve your quality of sleep, and regulate the release of certain ‘feel-good’ hormones to calm the body and mind.

There are also several ways you can manage your anxiety on a daily basis.

Be more active

When you increase your heart rate and work your muscles, your body releases the same feel good hormone you receive when getting a massage, helping you to feel better emotionally and physically.

Cut back on your caffeine intake

Did you know that caffeine can increase anxiousness in those who struggle with anxiety and sometimes even cause anxiety in those who don’t? High levels of caffeine can even increase your chances of having a panic attack.

Find your trigger

Try keeping a journal. When dealing with anxiety, you’ll see that some days you struggle more than others. Not only is journaling therapeutic in itself, but you may be able to look at what could have caused your anxiety to increase from day to day. Maybe foods, people, situations; find patterns and adjust to see if you can avoid those triggers.

Meditate

While you may not have a lot of time in your day to meditate, even taking 5 minutes will help. The deep breaths will help lower your heart rate and having as few moments to get a handle on the day is always helpful.

Get more sleep

When you haven’t gotten enough sleep, your brain sends signals to your body that something is wrong, resulting in higher levels of anxiety and feelings of stress. Prioritizing your sleep will help make sure your body doesn’t feel like it’s under attack.

Seek professional help

Having someone to talk to about what you’re going through and being able to unrestrictedly express your thoughts, can make a world of difference.

Anxiety can interrupt so many parts of your life. We want to help you control it as much as possible. Pair massage with these tips and let’s work together to get your anxiety under control.

Ideas to Show You're Grateful

relax@kneaditlakenorman.com (Ginny Hicks) — Tue, 01 Jun 2021 23:15:02 GMT

Father’s Day is right around the corner and while life right now looks quite different than it did last year, there are still plenty of ways to show your appreciation for all that dad has done for you. Here are a few ideas that help you show your appreciation during this unique time.

Make a shadowbox

While money may be tight right now for a lot of people who were suddenly put out of work, you can still offer a nice gift on a small budget. Make a shadowbox. A shadowbox consists of things that are important and meaningful memories. For example, if your dad served in the military making a shadowbox with any medals or honors he received is so special. Or maybe you want to include a few special items that will remind him of you, like a childhood toy, baseball glove, or tickets to the first concert he took you to see. Anything that celebrates who your dad is can go in. Showing dad how much your time spent together has meant to you, is more than money can buy.

Revisit one of your favorite past times

While you may not be that little boy or little girl you once were, your dad still sees you that way. Did you have monthly fishing trips, a special place you would go together, or traditions maybe? If so, make Father’s Day a day dedicated to reliving those moments. Surprise him with a day full of the things you loved to do together when you were younger. Not only will it show him you remember those special times he likely cherishes, but you can make even more memories together too.

Give him your time

While this may seem simple, time is often hard to come by. When’s the last time you spent completely uninterrupted time with dad? It’s probably been a while, right? Mark your entire day off and leave the phone somewhere else. Your dad knows things in your life have changed quite a bit, but sometimes all he wants is quality time with you. Maybe you can watch his favorite TV shows or movies with him, or you can cook him a nice homemade meal, or go out on a walk or drive and just talk. Whatever it is, give him your undivided attention and just be present with him. That’s what means the most.

Treat dad to a spa day

While you may only associate a spa day with Mother’s Day, dads shouldn’t be left out on this. Your dad has probably worked hard his entire life, and even if those busy days have calmed down with age, he deserves some time to relax. Make the day about him. Treat him to a massage, lunch after, and a relaxing evening where he doesn’t have to lift a finger. You may think he’ll feel weird, but he’ll likely enjoy every second.

No matter the kind of dad you have, you’re sure to find a gift on this list that will play his heart strings just right. What gift sounds perfect to show your dad just how grateful you are?

Massage & Migraines

Mon, 24 May 2021 20:10:49 GMT

Let’s just say it…migraines are awful! They’re a painful, debilitating, and all-too-common problem for many people. It’s estimated that up to 13% of the US population suffers from migraines. While many people seek over-the-counter or prescription drugs to ease their pain and prevent migraines, you may want to consider adding massage into your regular routine instead. Research has shown that massage can improve headache pain and decrease the frequency of migraines.

But what exactly is a migraine and how can massage help?

Migraines are typically felt as a severe pain in the head accompanied by light and sound sensitivity, nausea, and visual disturbances. For many years, migraines were believed to be vascular in nature. It was thought that the blood vessels in the head and neck would spasm or dilate excessively causing significant decreases and/or increases in blood flow, resulting in migraine symptoms. However, in recent years, studies have shown that migraines are much more likely neurological in nature.

Now that we understand there is a major neurological component to migraines, it’s easier to understand how massage can benefit those who suffer from this debilitating condition. Massage stimulates the parasympathetic nervous system, the part that calms us. This portion of the nervous system is responsible for regulating our breathing, slowing our heartrate, returning our blood pressure to normal, and overall keeping the body relatively stress-free. By keeping us and our nervous system calm, migraines can often be avoided. In a 2006 study¹, weekly massage sessions were shown to decrease migraine frequency and improve sleep quality. A gentle, yet focused massage to the back, neck, shoulders, scalp, and face seems to be the most effective in helping those who suffer from migraines.

While massage during a migraine may seem out of the question, as most people experience intense touch sensitivity and aversion, when massage is performed only on the feet or hands, symptoms can decrease. This is thought to be due to the calming effect on the entire nervous system, thereby decreasing the abnormal neurological signals that are being perceived.

So before your next migraine hits, schedule regular massage appointments and let us help keep them at bay.

References:

¹ A randomized, controlled trial of massage therapy as a treatment for migraine. Lawler SP1, Cameron LD. https://www.ncbi.nlm.nih.gov/pubmed/16827629

What's with Muscle Cramps?

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 17 May 2021 10:00:02 GMT

Summer is almost here and for many of us, that means we’re going to be doing a lot more physical activities. Walking, hiking, water sports, garden chores, and generally just getting outside to do more. All that physical activity can often mean that we feel a new array of aches and pains; one of those being muscle cramps. A muscle cramp is a painful involuntary muscle contraction. There are many causes, but the most common include electrolyte imbalance, overexertion, and dehydration.

Electrolyte imbalance

Simply speaking, electrolytes are substances that conduct electricity in the body. The proper amount is crucial to most body functions, essentially allowing cells to do what they need to do at any given time. Potassium, calcium, and sodium are three of the most important when it comes to muscle contraction. The proper proportions of these is what allows the muscle fibers to be stimulated and react as needed. Too little and your muscles will feel sluggish and too much leads to cramps and spasms.

Overexertion

Working up a sweat and pushing yourself through a workout or any physical activity can be good, to an extent. Whether you regularly overexert yourself or it’s a sudden increase in activity, it’s important to replenish those electrolytes as we talked about above, but also monitor just how ready your body is for any activity. Even if exercise is a regular part of your routine, a sudden change in the type of exercise can cause certain muscle to be overexerted, causing pain and cramping, and an increased chance of injury. Be sure to warm up, slowly progress into any exercise, cool down after, and stretch well.

Dehydration

This one, is tough to pinpoint. There are different ideas about how dehydration can play a part in muscle cramping. Some believe it’s because your body loses its ability to control its temperature when you lose too much fluid, which results in muscle cramps being a sign of a heat related illness. Some say it’s due to the decreased amount of blood available when you’re dehydrated. This is theorized to cause your body to focus blood flow to the most vital organs, leaving the muscles to perform with less and less. This can result in leg cramps due to the lack of blood flow in those areas. There is also a group that says there is no connection at all between muscle cramps and dehydration. While the research varies, what’s the harm in making sure your body is properly hydrated when dealing with muscle cramps? The additional side effects of dehydration are far worse.

If you struggle often with muscle cramp, try replenishing your electrolytes, making sure you’re getting enough potassium & calcium, give your muscles plenty of time to rest when working out or working hard, and stay hydrated. The more you move, the more you feel. Why not try your hardest to feel great?

5 Tips for a Great Night’s Sleep

Mon, 10 May 2021 13:39:49 GMT

5 Tips for a Great Night’s Sleep

Did you know that an estimated 40 million people have sleep disorders? The U.S. Center for Disease Control and Prevention says that almost 30 percent of U.S. adults get 6 hours of sleep or less every night. And even if you’re diligent about getting the recommended 7-9 hours of sleep per night that’s necessary for most adults, it may not be high quality sleep; the kind that really allows your body to recover and restore itself. So, if you find that you’re not getting enough sleep, or not sleeping well when you do, here’s 5 tips that can help you make a change and start getting the sleep you so desperately need.

Keep Caffeine to a Minimum

While you're probably aware that coffee, tea, and most sodas contain significant amounts of caffeine, there are some foods that also contain caffeine you may not be so aware of; such as chocolate, matcha green tea, coffee and chocolate flavored ice cream and yogurt, along with some granola bars and cereals. Even if you don’t think you’re very sensitive to caffeine, you don’t get major bursts of energy or have trouble falling asleep, it may still be contributing on a smaller level to disrupt your sleep patterns in some other way. Read food labels and be sure you’re not unknowingly overdoing it on caffeine, especially later in the day.

Set a Sleep Schedule

Our bodies like habit. If your current sleep schedule is hectic, going to bed and waking up at different times and trying to catch up on sleep on the weekends, your body doesn’t quite know when your down time is supposed to start and when you should be waking up each day. It’s constantly being forced to do something different. That’s why sometimes it takes you quite a while to settle down when you’re ready for bed and you find yourself struggling to get up in the mornings. If you train your body to wind down at the same time and in the same way every evening, and then wake up at the same time and with the same routines every morning, it will get used to the schedule and help improve your quality of sleep.

Take Time Before Bed to Clear Your Mind

Life is busy and you may very well have trouble settling your mind enough to fall asleep as soon as your head hits the pillow. You may be running through all the things you didn’t get to, trying to figure out everything that needs to be done the next day, and generally letting your mind run away from you. Take control back and intentionally clear your mind so you can rest well. Keep a notepad and pen next to your bed to write down any thoughts or to-do's that will keep you up. Close your eyes and breathe deeply and slowly. If you do start replaying parts of your day, make sure your thoughts are settled on the good things, those that you can really express gratitude for. All of this helps to clear your brain of all those troubling thoughts and let your body and mind rest well.

Take a Hot Shower or Bath

Taking a warm shower or bath before bed can erase all that muscle tension that’s built up through the day. The temperature contrast from a hot bath to cozying up in bed, has been shown to improve quality of sleep and shorten the time it takes to fall asleep as well.

Create Optimal Sleeping Conditions in Your Bedroom

If you prefer a cool room when you sleep, add some extra fans or turn on the A/C and get comfortable. If you’re staying warm all night, you’re not going to sleep comfortably. If you prefer a warmer environment, crank up the heat and add a few extra blankets. Or if you’re the type to have the room freezing while covered in a few thick blankets, but with one foot sticking out so you’re not too hot...go for it! Whatever it is that makes you comfy and will let you sleep better, do it. If you have a significant other you have to compromise with, so be it. Each of you needs to determine what they need to get comfortable and meet somewhere in the middle so you can both rest easy.

If you continue to have issues sleeping, reach out to your physician to make sure you don’t have a sleeping disorder or something else going on. If you aren’t getting enough sleep, your body isn’t functioning well. It’s time to kick your sleepless nights to the curb.

Chronic Sleep Deprivation: How it Affects Your Health

Mon, 03 May 2021 15:17:41 GMT

5 Tips for a Great Night’s Sleep

Chronic sleep deprivation is defined as getting less than the recommended seven or eight hours of sleep each night for an extended period of time. It isn’t just associated with new parents trying to survive that first year with a baby; anyone getting less than the necessary sleep on a regular basis is suffering from chronic sleep deprivation. Between all of our to-do's, stress, lifestyle choices, and sleep disorders, this is a common problem to fall into. For some it just seems like a way of life and you may even feel like it’s not a big deal. You’re coping and still working your way through each day. But did you know that chronic sleep deprivation can wreak havoc on your body, often in ways you may not even realize are connected.

When you sleep, pathways form between nerve cells in your brain that help you remember new information you’ve learned. When you’re dealing with chronic sleep deprivation, your brain is exhausted and can’t perform its normal duties as well. This means that not only is your concentration and cognitive function affected while you’re awake, but your ability to learn new things by forming those new neural connections and creating new memories while you sleep, is also undermined.

When you’re sleep deprived, it can also affect your mood, decision-making ability, and overall mental health. If chronic sleep deprivation persists long enough, you can begin experiencing a short temper, extreme irritability, impulsive behavior, anxiety, depression, paranoia, and even hallucinations and suicidal thoughts.

When you sleep, your body produces cytokines, protective and infection fighting proteins. These proteins give your immune system a boost, providing reinforcements to defend the body from all kinds of viruses and bacteria. If you’re experiencing chronic sleep deprivation, your body isn’t able to build up its protection and fend off potential invaders. Long-term sleep deprivation can cause a lowered immune system, or an overactive one, leading to symptoms associated with some autoimmune conditions.

Finally, chronic sleep deprivation also seems to affect your waistline as well. What does sleep and weight have to do with another you ask? Well, sleep affects leptin and ghrelin which control feelings of hunger and being full. Leptin is in charge of telling your brain you’ve had enough to eat and ghrelin is an appetite stimulant. When you’re not getting enough sleep, leptin is reduced and ghrelin is raised. So, you’ll eat more whether you need to or not. And simply put, when you’re tired, you’re less likely to exercise. So, if you don’t get enough sleep for a long period of time, the increased calories along with the decrease in activity are sure to pack on the pounds. It’s not just about weight though. Sleep deprivation causes your body to release more insulin after you eat, promoting fat storage and increasing your risk for type 2 diabetes.

Getting sleep may be difficult, or you may simply have a lot on your plate, but the physical effects that sleep deprivation aren’t something to take lightly. Whether you perform a brain dump, meditate, take a hot shower, or turn off that show you’ve been binge watching, set a bedtime and do your best to get a good night’s sleep every single day. If you don’t make sleep a priority now you’ll regret it later.

Thoughtful Gifts for Mom That Won’t Break the Bank

Tue, 27 Apr 2021 20:47:05 GMT

Thoughtful Gifts for Mom That Won’t Break the Bank

Life has been upended lately, and that means there’s a good chance that you haven’t thought much about Mother’s Day, or you may be struggling to come up with a gift idea that you can afford with your current situation. So here are a few ideas to help...

Give her an experience

Let’s be honest, chances are it’s been a while since you’ve spent some real quality time with mom. Whether it be the current pandemic, the distance between you and her, or your extremely busy lifestyle, your mom probably just wants to spend time with you; uninterrupted, unrushed time. Plan out a slow-paced day including some of her favorite past times, where there’s no schedule, just the two of you going with the flow and enjoying your time. Making memories is something that is truly priceless.

Make something with your own two hands

This may be something you haven’t done since you were a kid bringing home macaroni art, but it’s time to take things to the next level. Make your mom something like a homemade bath salt, lotion, or bath-bombs. The ingredients are really affordable, it’s relaxing and enjoying, and it’s something she can use multiple times. If you have culinary skills, make her favorite baked goods or make her favorite home cooked meal, bonus points if you remember it without having to ask. Food often takes us somewhere, whether it be a place, enjoyable memories, or a family member who’s no longer with us, those are things money can’t buy. Make her a photo album with pictures she has likely forgotten about. She’s likely to be overwhelmed with gratitude and joy.

Frame a picture

A picture’s worth a thousand words. Take a picture you know your mom loves; you, your family, her pets, a place or activity you enjoy together, whatever it may be, and frame it. This is something she can hang up to bring her joy every time she looks at it. It really is the small things that can bring so much joy.

This Mother’s Day may not be business as usual, but that doesn’t mean it can’t be memorable and wonderful. Use one of these tips to lift your mom’s spirits and give her the Mother’s Day she deserves!

Check us out! We we're featured on "There is No Place Like Home NC" about things to do in Huntersville, NC

How to Prevent Back Pain While Gardening

relax@kneaditlakenorman.com (Ginny Hicks) — Tue, 13 Apr 2021 15:44:18 GMT

This is the time of the year that all gardeners love. Whether it’s flowers or herbs, vegetables or fruit, gardeners are in their element right now. But that also means, it’s the time of year for a lot of work. All that work, the bending and lifting, it takes a toll on your back. So, here are a few tips to protect your back while doing what you love.

Stretch and Warm-up

While you may think of stretching as something reserved for the time before or after a workout, it’s a good idea to stretch before you go to work in your garden too. You’ll be working your all sorts of muscles whether you're digging, weeding, trimming, or harvesting and those muscles need to be ready to do their job safely. Take a few minutes to do some gentle stretches and go for a quick 5-minute walk just to get your body ready to work.

Watch your form

Whether you’re lifting heavy bags of soil, digging a hole for a plant, or pulling weeds, the position your body is in while doing any of it can mean the difference between just getting the job done and some major pain. When lifting anything, lift with your legs and engage your core. When digging, use your weight to your advantage rather than relying solely on muscle strength. When weeding, grab a gardening stool or scooter so you’re not putting as much pressure on your knees, hips, and back. Whatever job you’re performing in the garden, make sure you’re supporting your body as much as possible so you're not paying for it later.

Take frequent breaks

It’s easy to get caught up in the task at hand and not realize how much time has passed, but your body always knows when it’s time to take a break. Set small goals to get certain things done and take breaks in between. This will give you plenty of time to cool down and your muscles some time to rest before you go back to what you were doing.

Bring the plants to you

Raised-bed and container gardening are becoming more and more popular for a number of reasons, one of which is that it can be much easier on the body. You’re not having to bend over as much for any part of your regular gardening care, which can help to keep your back in a more neutral position, making you less likely to injure it.

A love for gardening doesn’t mean you’re bound to deal with back pain. A few minor changes to your habits can help keep your back strong and able to handle as much gardening as you like.

Swedish vs Deep Tissue

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 25 Jan 2021 11:00:01 GMT

There is quite a bit of misinformation and confusion around the terms deep tissue massage and Swedish massage. While you may think you know the difference between these two common massage techniques, you may be surprised by the reality of it. When you come to a massage therapist and request a deep tissue massage or Swedish massage, what you think you’re requesting and what your therapist is trained to know, may be very different. So, before we get into this I want you to clear your mind of any negative thoughts towards either one of these techniques, and open your mind to balance the information.

Keep in mind that anytime you have a session with a massage therapist there should be a discussion of your desired results and goals for the visit as well as an understanding that you help to define the techniques and pressure used during your session. Never hesitate to let your massage therapist know if you have any discomfort or pain during the session so that they can adjust their techniques and pressure accordingly.

Every massage therapist is different, but there are four common movements in Swedish massage. Effleurage is a smooth, gliding stroke used to relax soft tissue. Petrissage is the squeezing, rolling, or kneading that follows effleurage. Friction involves movement in opposing directions that cause layers of tissue to rub against each other or separate. Tapotement is a short, alternating tap done with cupped hands, fingers, or the edge of the hand. These combined with stretching and/or mobilization of joints is generally what you can expect during a typical Swedish massage. All of these Swedish techniques can be done with light or heavy pressure; it’s generally just a broad pressure.

Deep tissue massage is used when there are specific areas that may need a little more attention due to soreness, stiffness, or injury. Deep tissue massage involves more focused pressure and pinpoint techniques and mobilizations. While your therapist may apply deeper pressure at certain times, that’s not the defining difference between these two common techniques. Swedish massage is meant to relax the body and mind, while deep tissue massage is focused on relieving tension and helping with muscular injuries in specific areas.

The key here is knowing the difference between what pressure is helping during your session, and what pressure is uncomfortable and may end up doing more harm than good. Again, in any session there should be an understanding between you and your therapist as to what pressure will work best, and you should inform your therapist if you feel the pressure is too much or too little, so they can adjust their technique accordingly. Don’t ever be afraid to speak up.

Remember, everyone’s body is different, which results in the needs of their sessions to be different. There are those that don’t feel as if they’ve had a good massage if the pressure during the massage was ‘light’ leaving them somewhat sore. Others prefer massages that simply relax them without any other goals. What you need from your session is what you need. Getting a Swedish massage doesn’t necessarily mean light pressure, and a deep tissue massage isn’t necessarily going to leave you in pain. No session, no matter what it’s called, should be painful. There is a clear difference between something being uncomfortable, so you may tense slightly at first but then can breathe through it pretty easily, and that which is painful, so you’re unable to breathe and relax through it, causing more harm than good.

Don’t feel like you must stick it out in a massage that is causing you more than a little discomfort because you feel that you won’t reap the benefits without it. Know your body and know the signals your body is sending to inform you of what feels uncomfortable and what is detrimental. If you can’t relax through it, or your muscles are tensing you may need to ask your massage therapist to lighten their pressure. Also remember that light pressure done by a massage therapist that is educated on your needs and the proper way to administer them can be just as effective as deep pressure. If your massage therapist is going lighter, and you feel you would like a little more depth into the stroke, inform them.

The main point that I want you to take from this is that your session is your session. Your massage therapist wants to provide you with a service that you are happy with, and for you to return to achieve your wellness goals. An open line of communication with your massage therapist before, during, and after will help them to make sure that you received what you needed out of the session and that you are walking out of there better than you walked in. Make sure that you are giving your massage therapist the opportunity to adjust the treatment where needed to fit you, as well as letting them know what your body responded to best. Massages should not only be helpful, they should also be enjoyable.

It's OK that you didn't shave ... REALLY

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 18 Jan 2021 11:15:03 GMT

Let’s face it, getting a massage takes a lot of vulnerability. You are letting your therapist see parts of your body that you don’t allow most people to see. Your stretch marks, scars, cellulite, and birthmarks are exposed and you’re trusting us to respect your boundaries and treat you with the utmost honor and respect.

While some people have an unlimited supply of self-confidence that allows them to feel comfortable in most any situation, some put themselves under a microscope critiquing every inch of their body. We often forget that each mark is a memory or a lesson. Your stretch marks may mark an incredible journey of the time you welcomed a child into the world, the time you chose a healthier lifestyle and released extra pounds you had, or the time that you decided to enjoy life and be happy with who you were instead of obsessively counting calories or limiting yourself. Your scars may be from an accident that taught you how precious life was, or the time you refused to listen to your mom when you were 5 and learned a valuable life lesson. Your cellulite shows that your skin isn’t absolutely perfect, just like all those people using photo shop and filters to fool the world. Your birthmarks show you live, that you are uniquely made and there is no other like you. But there’s another common concern a lot of clients have, particularly women.

Picture this: You’ve been waiting for this day for quite some time…an hour of relaxation away from the stress of daily life. Nothing can stop your excitement. You are finally taking time for you and putting yourself first, even if just for an hour. You rush into your appointment. Traffic was bad, and while you planned to be early, life happened and early didn’t. You greet your therapist, catch up for a minute, then begin to get ready for the hour you look forward to each month. You’re getting ready to get on the table when you suddenly realize you forgot to shave this morning. You had so much on your mind getting the kids ready while they’re fighting like it’s their day job, rushing to get dinner in the crockpot before heading out the door, and thinking of all the things you had to do today. You search everywhere for a quick solution as if you would find a razor paired with shaving cream and a nice tub. You panic. What will my therapist think? Your mind races…”I always make sure I’m massage ready. Maybe I should cancel so they don’t think I’m barbaric. I’m a walking hazard ready to prick at the first touch. Is it too late to reschedule? Great, now the whole massage I’m going to have to make jokes about how I was aiming to help them exfoliate with my leg hair, or how I made a movement called no shave January. What will they think of me?”

Now while this scenario may be very extreme, let’s face it, some of you at some point have been in this boat. But I want to tell you a little secret…your massage therapist doesn’t care if you shaved or not! They know you live busy lives and have more to worry about than making sure you shave right before your appointment. They know that realistically you’re lucky if you have time to shave, and that your time is very limited. When they massage you, they aren’t thinking in their head about how horrible of a person you are because you failed to shave, they’re thinking about how you’re exhausted from your on-the-go schedule. They aren’t thinking you are lazy, they are noticing that you are more tense in your shoulders than normal. They notice that you’re favoring one arm over the other. You shaving your legs is the last thing on your massage therapist’s mind. Don’t allow your fear of their opinion about your leg hair take away from that special time you take for yourself. They know that you live, and you not shaving shows that you give so much of yourself for everyone else that you don’t take much time for yourself. Plus, a lot of massage clients are men with hairy legs, arms, and backs. If that doesn’t bother your massage therapist, your prickly legs sure won’t either. I promise!

Kick back, relax, and enjoy your massage. Let us take care of you. This is your time! Enjoy it!

Relief for PTSD Found in Massage Therapy

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 11 Jan 2021 11:00:03 GMT

Life is such a peculiar thing. We experience moments of joy, beauty, happiness, strength, sadness, pain, and fear just to name a few. We never know when our lives can change whether it be for the better or for the worse. Within that there are people who have survived some of the most traumatizing situations, some on a literal battlefield some on a very different kind of battlefield. Years ago, PTSD wasn’t recognized or really understood. People went about their days putting on a brave face while dealing with something internally on their own, because that is what they were taught to do. Showing that you were struggling was considered a sign of weakness. What we didn’t know then was that being open and honest about your struggles is the complete opposite. Being able to open up to another about an experience that you have went through, that caused you harm, pain, or fear is one of the hardest things a person can do. Opening yourself up to show your vulnerabilities and fears takes a lot of guts and shouldn’t be looked upon lightly. According to the National Center for PTSD, 7.7 million people in the United States alone suffer from PTSD, and that is just the cases that are reported. PTSD can impact one’s life causing them anxiety, depression, and negative thoughts. It’s almost like being in a jail where the worst moments of your life continue to be replayed repeatedly and you have no control over the television.

There have been many recent studies that show how massage therapy can help those diagnosed with PTSD tremendously. The stress relieving factors involved with massage therapy can help to decrease anxiety and depression as well as helping to improve personal mood and decrease irritability. Another benefit of massage therapy when helping to treat PTSD is the reduction in physical pain, and tension. Many of those dealing with PTSD who report dissociation may experience a better sense of self. It is still very early in the studying stage due to the small sample groups involved which make it difficult to foresee the impact on a larger scale, but results so far are very promising.

The process in which the massage therapist handles their session sometimes has the most powerful impact on one dealing with PTSD. The massage therapist not only asks consent for the therapy session but also goes into detail with their client about the specific wants and needs of the client, giving the client a deeper self-awareness and sense of control over their body than they may have had in a while. This is the part where communication is key to ensure a positive session for both the massage therapist as well as the client dealing with PTSD.

While these benefits are wonderful, it is always important to talk to your health provider before seeking treatment. If you, or anyone you know is dealing with symptoms of PTSD it is always best to seek help. You aren’t alone, and you shouldn’t go through this alone.

Can Massage Help High Blood Pressure?

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 04 Jan 2021 11:00:17 GMT

Did you know that one in three adults in America have high blood pressure, or hypertension? While the majority of those diagnosed with high blood pressure are 65 years or older, those under 65 are not immune. There are certain behaviors that increase your risk of developing high blood pressure, including smoking, excessive alcohol consumption, lack of exercise, an unhealthy diet, and being overweight. While blood pressure normally increases in stressful situations, chronic stress seems to be even more of a contributing factor to developing high blood pressure. Depending on the severity of your hypertension, your doctor may suggest lifestyle changes and/or prescribe medication to lower it. Even if you’re prescribed medication, lifestyle changes are still recommended to get the most benefit and get your body in control of your blood pressure instead of solely relying on the medication to do so.

² Hernandez-Reif, M., Field, T., Krasnegor, J., Theakston, H., Hossain, Z., and Burman, I., 2000, Journal of Body Work and Movement Therapies

How to Make Positive Changes in the New Year -- Without Feeling like a Failure

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 28 Dec 2020 11:00:03 GMT

The most important thing to remember is to give yourself grace when things don’t go as planned. You have made goals in order to go in a positive direction, that is the hardest step to take! Some may never take that step. If you aren’t achieving the changes you planned in the time frame you expected that’s okay. Continue to pursue those changes. We are all a CONSTANT work in progress. To be successful in life no matter the title (stay at home parent, corporate manager, retail worker, etc.), you must always be striving to improve. People aren’t just born with greatness, they strive to gain it, and what greatness means to one person may be completely different to you. That’s the beauty of it all.

Maintain an open conversation with yourself and regardless of the outcome, you will make progress.

Gift Basket Ideas that won't Break the Bank

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 14 Dec 2020 11:00:02 GMT

Who doesn’t love giving or receiving a gift during the holidays? I live for the look on someone’s face when they receive a gift that I put a lot of thought into. It makes me feel happy when I know I’ve gotten it right. But what do you do when you need a gift for someone who already has everything, or you’re low on funds? Here are a few unique gift ideas to give to those you care about without breaking the bank.

Relaxation Basket for Her – Most of us could use a little more relaxation in our lives. Give the special women in your life the motivation to do so with their favorite essential oil infused body butter, bath bombs, candles, body spray, and wine. Check your local and online sales as we get closer to the holidays and make a list of several people who may enjoy this. Take advantage of steep discounts, bulk purchases, and BOGO deals, and make multiple gifts out of your purchase. You may also be able to find a good deal at your local winery when buying multiple bottles. Add in a gift certificate for a massage for an extra treat! When choosing a basket, pick something that is practical and re-usable. Your basket may become a beautiful storage piece later. It’s like two gifts in one.

Snow Day Baking Kit- Let’s face it, when the weather outside is frightful, we crave treats that are delightful. So how about making a snow day emergency treat basket? Around the holidays it’s easy to find baking mixes, and all kinds of additional treats on sale. Find a fun recipe for cookies, buy the ingredients (minus anything perishable), and add a few packs of tea, cider, or hot chocolate to complete the snack. Don’t forget to write the recipe details on a flash card. You may even throw in a few utensils like a spatula, measuring cup, or wooden spoon, because who doesn’t need plenty of those. Check your local retail store for deals on mixing bowls, to use in lieu of a basket to pack it all in.

Relaxation Basket for Him- We rarely think of men needing relaxation time, but they need it just as much as women. Give your favorite guy the option to do so this holiday season. Epsom salt, fresh razors, shaving cream, after shave, and a great moisturizer would go perfect with this gift. You may also want to add in a deep moisturizing hand cream for those that work a lot with their hands. You can find deals on great razors online or at your local drugstore. When it comes to the shaving cream you may want to make sure it isn’t too strong and is hypo allergenic. Sometimes you can find these in bulk as well, so you can buy multiple and make several baskets at once. If you have stayed within budget, add a small gift card to their favorite hardware store, or better yet, a massage gift card. For this “basket”, you can use a travel case, or something that can be reused and doesn’t just take up space, like a small tool box.

For the Chef- For those in your life that love to cook, gift them a basket with their favorite ingredients. Throw in a mixture a spices, sauces, dried herbs, and marinades. You can get some of their favorite seasonings and then add a few they can experiment with and a small cookbook. You may also include a timer, meat thermometer, marinade brush, injector, or any other small utensil that may come in handy in the kitchen or at the grill. You can find great prices on spices in the bulk area of your super market. You may also want to check your local farmers market for locally sourced and homemade sauces. They’re usually super tasty and reasonably priced.

You don’t have to break the bank to spread joy to those on your list this season. Sometimes the most thoughtful gifts take us to our happiest moments with their simplicity.

Tips for Spa StayCation

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 07 Dec 2020 12:00:05 GMT

The past few months have been stressful for many, to say the least. With so many divided about the subject of reopening schools, businesses and the holidays approaching, you’re likely faced with a dilemma. Whether you had to cancel your scheduled vacation due to closures or you’re on the fence about making plans, here are a few tips for an alternative – the perfect staycation.

Take yourself out to eat

If you are comfortable with going to a restaurant, a nice quiet lunch out is always a treat. And if you’re not quite ready to frequent restaurants, picking up something to go or making your own light lunch and enjoying a picnic may be an even better alternative. Be in the moment, breathe, and just enjoy.

Get outdoors

With social distancing still part of our everyday life, what better way to socially distance and do something fun, than to go out into nature. Not only is it great to get some fresh air, movement, and soak up some sunshine, it’s also great for stress relief. If hiking and exploring is your thing and your local trails are your stomping grounds, drive a little to find a new destination. You might find some hidden gems in your own hometown if you take the time to look.

Give yourself a spa treatment

While it’s not quite the same as going to a spa and getting all the luxuries, blocking off a few hours or even an entire day to completely take care of your own skin, nails, hair, and body…well, what’s better than that? A hot bath, hair treatment, body scrub, pedicure, manicure, and home facial treatment are all going to make you feel amazing.

Get a massage

Thankfully, with strict guidelines and safety protocols, many clients are confidently booking their sessions in advance so they can take full advantage of times that work best for them. Getting a massage isn’t just relaxing, it’s also therapeutic. Whether you have pain to manage or just need a reset, a massage is the perfect way to escape for an hour or more and help your entire body, mind, and spirit to relax.

While your vacation may be put on hold and plans can’t quite be made yet, a staycation is the perfect alternative, and may be just the thing you need.

5 Tips to Manage Holiday Stress

relax@kneaditlakenorman.com (Ginny Hicks) — Wed, 02 Dec 2020 11:00:02 GMT

It’s that time of year again. A time of celebration, family gatherings, holiday parties, gifting, traveling and most of all, excitement. While many of us are thrilled and looking forward to the holiday season, that excitement is generally accompanied by STRESS. Stress to pick out the perfect dish, give the perfect gift, maintain a spotless house, show up to every party, and decorate our homes like Martha Stewart. So here’s a few tips to help you keep your holiday stress under control, so you can enjoy what the holidays are truly about.

Acknowledge what’s got you stressed: While there is a plethora of things that can be feeding into our high stress levels during this time of year, take the time to really focus in on the main cause of your stress. This will help you to pinpoint the problem and face it head on and hopefully early on. This may take a few moments of quiet time away from the everyday hustle and bustle of life. What does your mind continuously go back to? What is preventing you from being able to focus? Chances are that may be one of the main causes of your stress. This is where you will need to make the decision whether to take it on, cut back, or step away. Is it that you know family will be visiting in just a few weeks, and you haven’t had time to tackle your family room for deep cleaning? Is it an outdoor project you’ve been working on for most of the year and you can’t muster up an answer for when Uncle Jim asks why you still haven’t finished it? Take it on. Make a specific goal for yourself with time frames and arrange for the project to be finished. Or realize that other people’s opinions don’t matter in the grand scheme of things. Is it that you have spread yourself too thin, and you have no idea how you are going to be able to keep up your weekly volunteer session at the local food bank along with your other commitments? Cut back on your hours or those other commitments. People will understand. Is it that every year you take the time to make individual place settings unique to each family member, but there is no way you will be able to complete the settings along with all your other commitments? Step away, and realize that not everything needs to be perfect. This time of year is about the joy of family and friends, giving back, and reconnecting in meaningful ways. Don’t let perfectionism ruin this wonderful season.

Plan ahead/ Start Early: Generally, you know the likes and dislikes of family members in advance. As you are going throughout the year, if you come across something that makes you think of someone on your list grab it! You may even find it on sale depending on the item and the time of year. If you are stumped on what to get someone, listen to clues in your time with one another. I have an ongoing note on my phone so that when someone gives me clues, I can punch it in and look back at it when I’m out shopping. Make a list early on, and slowly begin to check items off as you go.

Stay on budget: Yes, the holidays are fun, and getting gifts is even more enjoyable, but let’s not forget what we are truly celebrating. Family, fellowship, and friends. You show your love through daily actions, not just monetarily. Some of the best gifts have more sentimental value than anything. After making your list, shop around looking and comparing the prices. Look for online ordering that involves free shipping. Search for coupons. If you see yourself reaching for that gift that is over your budget remind yourself that it’s not about the amount that you spend on the gift, it’s about the thought behind the gift.

Don’t abandon your healthy habits: It is so easy with all of the holiday gatherings you are being invited to with overindulgent treats at your fingertips to allow yourself to lose sight of any healthy lifestyle you have been following. Life is all about balance. It is okay to treat yourself, and you shouldn’t feel guilty about it. Pick and choose your favorites that you generally don’t get to enjoy and use moderation. It’s easy to overindulge on an item you don’t frequently eat. If you are traveling and used to exercising, look for hotels that have gyms, or ask your family where the nearest park is. Keeping your body in its normal routine as much as possible will allow yourself to maintain a close-to-normal state and prevent stressors.

Take extra “you” time: It is so easy to lose sight of ourselves when we are focusing on everyone else. Make sure you take extra time to keep in tune with what you need. Take the long way home and drive in silence. Go for a walk with the dog. Take yourself out for your favorite holiday beverage. Take advantage of gift promotions when buying gifts to reward yourself and give yourself a boost. Get a massage. You must take care of you before you can do anything that comes along with the holiday season.

While the holidays can be stressful, they can also be so enjoyable. A time to connect with our loved ones and make memories that last a lifetime. Make sure you are managing your holiday stress so that you can embrace those special moments.

Massage Modalities Explained

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 30 Nov 2020 12:00:02 GMT

With self-care becoming more important as our lives become more and more stressful, people have been turning to massage more than ever as a way to find peace and relief from their day to day aches and pains. Even if you’ve received massage on a regular basis, you may not realize that there are numerous modalities, or approaches a massage therapist may take to address your needs. While this is far from an exhaustive list, here are 6 of the most commonly used and requested.

Swedish

The most common type of massage, this style uses long, relaxing strokes, and soft kneading of the muscles to help you relax and ease some general aches and pains. This is a great introductory massage if you’ve never received bodywork before, but don’t be afraid to venture out of a standard Swedish session to get even more benefits.

Deep Tissue

While many people assume Deep Tissue massage equates to deep pressure, this isn’t actually true. Instead, it’s the use of specific techniques and movements that more easily access and affect the deeper layers of muscle and connective tissue in order to relieve tension and address underlying muscular issues. While some pinpoint pressure techniques may feel a little more intense, it’s important to note that you should always speak up if the pressure is too much. In fact, it can be counterproductive to the work if you’re tensing up in an effort to fight the discomfort.

Myofascial Release

Fascia is a type of connective tissue that forms support throughout the body at every layer including muscles and bones. When it gets tight from daily use and postural distortions, it can start to inhibit normal range of motion and leave you feeling stiff and painful. Myofascial release involves slow, sustained pressure along with stretching to areas where fascial tissue restricts mobility and may cause pain. When the fascial release is achieved, it’s often said to feel as if the tissues melted into one another.

Cupping

This type of massage uses cups made of glass, silicone, or plastic along with a pump or even fire to create a vacuum pressure that will pull up on the skin and underlying connective tissues and muscle fibers. This negative pressure allows for the same beneficial effects of other styles like Deep Tissue and Myofascial Release, without the pressure pushing into the tissues. If you need deep work but can’t handle deep pressure, this is the perfect style for you. Depending on what your goals are for treatment, we may move the cups around to reduce the risk of marks being left behind, or we may leave the cups stationary for some time to allow a deeper release.

Ashiatsu

This is a technique that’s not as well known, but is wildly popular among those who’ve taken the plunge to try it. The therapist uses their feet to perform the massage, often using supports attached to the ceiling or rails along the floor to assist in balance and pressure variances. While the pressure is always adjusted to suit your needs, this technique allows for much deeper pressure than can usually be achieved with the therapist’s upper body.

Neuromuscular Therapy

A neuromuscular therapist is very knowledgeable in muscle anatomy, connective tissue work, trigger point therapy, and manual therapies. This technique can help beyond standard muscular tension to assist in the rehabilitation of many muscular injuries, nerve compressions, trigger points, and postural imbalances that are causing you pain. Instead of full body treatments, Neuromuscular Therapy sessions tend to be hyper focused on the problem at hand.

There is a deep and fascinating world of massage therapy, and we’ve only looked at the surface here. Clearly no matter what ails you, there is a solution to be found in massage therapy. What modalities have you tried, and what modalities do you want to try next?

Are You a Night Owl or is it Insomnia

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 23 Nov 2020 11:00:08 GMT

Sleep. For some, it seems like a distant relative they only see every once in a while. You’ll often hear people say they have insomnia while others claim to be a night owl. So, that leaves the question, what is the difference between being a night owl and having insomnia?

First, let’s dive into what makes a night owl, a night owl. Those who call themselves night owls often have what’s called delayed sleep phase syndrome (DSPS). They tend to function great or even be at their prime late into the night while they struggle to wake up and often feel drowsy and lethargic during the day. Our bodies have a natural clock that’s on a 24-hour cycle called a circadian rhythm. This rhythm is in charge of keeping our body alert when it’s daylight outside, and helping our body to relax and fall asleep at nightfall. When someone suffers from DSPS, their circadian rhythm runs on a later schedule than others. So that means night owls just have a different internal schedule than everyone else, oftentimes one that’s not likely to change.

Insomnia is a little more complicated to explain. Insomnia is a sleep disorder that causes people to have trouble falling asleep and/or staying asleep. It may last for 1 night or a few weeks, or even be a chronic issue lasting months or years. There are two different types of insomnia; primary and secondary. Primary insomnia is insomnia related to stress, changes in your sleep schedule (new shift at work, jet lag), and your environment (noise, light, and temperature). Secondary insomnia on the other hand, is related to medications, health issues, and things such as caffeine, tobacco, and alcohol use.

It’s important to note that both night owls and insomnia sufferers have similar symptoms so you may have to dig a little deeper, analyzing your natural sleepiness and wakefulness, testing out lifestyle changes, and the like to figure out which one you may be dealing with. Either way, if the problem is persistent, it’s important to talk with your doctor and make any necessary changes that may help you get more restful sleep on a regular basis. A lack of sleep isn’t just a matter of being sleepy through the day. There are many major health problems that can occur when this sleeplessness (regardless of the original cause) is a chronic issue.

Ease Sore Muscles Without a Foam Roller

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 16 Nov 2020 13:00:11 GMT

Foam rollers have been quite the craze for a while now. You see them in just about every store that carries some sort of workout equipment. But there are a lot of people who can’t handle that kind of pressure, and others who simply don’t like to use them. Fortunately, there are several other ways you can ease your sore muscles that don’t require a foam roller. Here are a few you can keep in mind the next time your workout’s gotten the best of you and you don’t have a foam roller.

Try a tennis ball

Tennis balls are good for more than just playing tennis. You can use a tennis ball in a similar way that you would use a foam roller; it’s just smaller and more pin-point of a pressure. You place the tennis ball in the area your muscles need the most TLC, and rest your weight on it; as little or as much weight as you want. This can be done on the floor or in a chair. Use your body to roll the tennis ball around in the areas you’d like to target. As you work through those areas, you’ll feel the tension start to melt away and that soreness begin to ease.

Hit the sauna after your workout

I get it, the last thing you likely think about after an intense, sweaty workout is placing yourself in an extremely warm room to sweat even more. However, you may want to rethink that. The truth is, the heat from the sauna stimulates blood flow bringing more oxygen to those tired muscles and triggering them to regenerate quicker. Don’t overdo it though. Around 15 minutes is plenty and be sure to drink even more water than you normally would after a workout.

Try a contrast shower

By rotating between very hot water and very cold water, you’re essentially creating an external pump. When you cool the muscles off, the blood goes away from the muscles, and when that hot water hits, the blood comes back. When doing this, turn the cold water as cold as you can handle it and the hot as warm as you can handle it (of course you’ll want to avoid anything that can burn your skin). Each extreme should be held for 20-30 seconds at a time and repeated for 10 rounds before you continue on with your normal shower routine.

Book a cupping session

Massage therapy and many other types of bodywork can do wonders for sore muscles. Cupping, a type of bodywork using glass, plastic, or silicone cups to create negative pressure on the skin and underlying tissues, can be a great way to ease that soreness without the digging and pressure most commonly associated with using a foam roller and other sore muscle fixes. The suction created in the cup actually pulls the muscle fibers and connective tissue up, allowing them to slowly release any built-up tension without any pain or discomfort.

While many may swear by their foam rollers, they aren’t for everyone. The truth is, it’s far from the only solution to easing sore muscles. So, which will you be trying next?

Why Post-Exercise Soreness is Different for Everyone

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 09 Nov 2020 13:00:02 GMT

If you’re pretty active, you’ve likely had post workout muscle soreness at some point. But did you know that you can do the same workout as a friend and present with entirely different experiences post-workout? Maybe they can barely walk up the stairs while you don’t even struggle the next day? Your first thought may be that you didn’t push yourself hard enough or that it’s simply a matter of who is in better shape. However, it’s important to note that post-workout soreness is different for everyone, regardless of fitness level. Here’s why…

Delayed onset muscle soreness, commonly referred to as DOMS, is caused by micro-tears in the muscles that occur when you put stress on them. This causes soreness about 24 to 48 hours after the workout. The soreness comes from your body producing inflammation. Once the micro-tears are repaired the muscles are stronger but technically you’ve “injured” the muscle to gain that strength. So that soreness is a natural part of the process as your body recovers and gains strength. So, what determines the amount of DOMS you experience from a workout and why the soreness may be different? A few things.

How often you work out

This is easily a given but when you don’t work out very often it’s easier to get sore after a workout, even when your trainer friend may have called it “light”. Your muscles eventually get used to the movements when you perform an activity more often reducing the amount of DOMS over time. The same can be said for working out too much. If your workout partner has already been at the gym doing some pretty intense exercise for an hour before your workout, then the activities you complete could possibly push their body over the threshold and cause them to experience DOMS. Everyone’s body is different so your training sweet spot might be different than others. Don’t try to match up with someone else, just because. There are a lot of factors to consider when it comes to developing the right workout for each person.

The type of exercise you do

Whether you’re running or lifting weights, your muscles are getting those micro-tears. However, your soreness is determined by the type of exercise you’re doing. Eccentric movements (when the muscle lengthens) cause more muscle damage than concentric movement (when the muscle shortens). For example, the downward motion of a squat, the lowering of a shoulder press, lowering the body during a crunch; all of these are eccentric movements. They’re part of any kind of workout, and actually quite beneficial to strengthening, but the intensity and concentration on these particular movements can increase the soreness you feel later.

Hormone levels

Did you know that estrogen helps decrease inflammation? That means women with higher levels of estrogen tend to have less muscle soreness than those with lower levels of estrogen. This will also vary with monthly cycles, hormone replacement, and life stages. This is why women in general will often experience less muscle soreness than men.

This is far from an exhaustive list, but just with these few examples you can see that your soreness really does depend on several factors. Start being a little easier on yourself when comparing your body to others’. Just because you have a different level of muscle soreness doesn’t mean you’re more out-of-shape, did an exercise wrong, or didn’t push yourself enough. Everyone’s body is different which means different levels of DOMS for each of us. Keep moving.

How to Communicate with your Licensed Massage Therapist

relax@kneaditlakenorman.com (Ginny Hicks) — Wed, 04 Nov 2020 22:59:20 GMT

Communication seems like an easy thing to master, but for most of us, proves to be a very difficult concept to implement at times. Everyone has different backgrounds, experiences, and lifestyles that affect the way we speak and how we interpret the words of others. This is why it’s so important to make sure you’re communicating properly with your massage therapist. Without proper communication, we often don’t know your real wants and needs for each session, as well as your overall goals for treatment.

While massage therapists may not be doctors, we are licensed professionals who are passionate about the field. Our goal isn’t only your satisfaction with the experience, but also your wellbeing, during and after treatment. Your first visit for a massage, you’ll be asked to fill out an intake form which will ask a series of questions about your health history, current complaints, and goals for treatment. Make sure you are 100% honest on this form, because your answers may affect your visit. If you are on certain medications or have been diagnosed with some medical conditions, I may need to adjust the pressure or techniques to best suit your body. Don’t worry, what you write on the intake form isn’t set in stone. If anything changes from the information you originally filled out, let me know so we can adjust each and every session after to be the best for you.

Life is always changing. There may be times you walk into the office in pain and other days you have no complaints at all. There may be times you’re stressed to the max and others where life is going pretty smoothly. You don’t have to divulge every part of your personal life, but it is important to let me know if you have any changes in your stress levels, or in your body and overall health that may affect the treatment plan for you. If you aren’t sure if something falls under that category, don’t hesitate to ask. You owe it to yourself to make sure you are maintaining an honest conversation to ensure you aren’t putting your body into any potential danger.

The communication shouldn’t end after the intake. It’s imperative that you communicate throughout your entire visit. If you have questions about how far to undress, how you’ll be covered during the massage, if you need the room or table to be a bit warmer or cooler, prefer a change in music, or anything else, speak up. If you like to talk throughout or prefer some peace and quiet, want to just relax or need some more focused, deeper work, let me know. You’re spending your time and money and my goal is to make sure you enjoy your experience. Communicate your wants and needs and give me the chance to adjust anything in the session to your liking.

One thing people struggle with is whether it is okay to ask questions about what their therapist is doing. The answer is yes. If you are wondering the purpose of a technique being performed, ask away. It’s important to know and understand the potential effects and benefits. If you don’t like the pressure or a particular technique, it’s important that you speak up as well. I can’t read your mind. The only way I’ll know if I need to change something is if you tell me.

The key to a great client/therapist relationship begins with an open line of communication and trust. If you haven’t been open and honest so far, it’s not too late to open that conversation up. Just remember to listen to suggestions as well. My goal is to keep you happy, healthy, and coming back. Help me help you!

How Self-care Affects the Immune System

relax@kneaditlakenorman.com (Ginny Hicks) — Mon, 02 Nov 2020 21:41:49 GMT

Self-care is something you hear about almost daily now; people asking you about what you do for self-care or wildly encouraging you to take part in self-care activities. While self-care is definitely important for many reasons there is one that often trumps the others, especially now. Self-care, believe it or not, is crucial for the health of your immune system.

To understand how self-care benefits your immune system, let’s first look at what suppresses the immune system. Our immune systems are affected by several things, both environmental and internal. Lack of sleep, anxiety, low vitamin D, certain medications, a lack of nutrient-dense foods, a high (bad) fat diet, and lack of exercise all can have a part in suppressing your immune system. What does that have to do with self-care? A lot actually.

While the pampering aspect of self-care is nice, the bubble baths and trips to the beach, the whole idea behind self-care is that you’re making sure you take time out of your day on a regular basis, to take care of you. That doesn’t always have to involve some lavish experience. Self-care can be taking a nap when you have an extra-long day. It can mean choosing a salad over the nice greasy burger you really want because you know you haven’t made the best food choices lately and your body needs a few extra veggies. Self-care is saying no to an event you would normally say yes to just because you felt guilty. Self-care is taking a walk outside to catch a little bit of sun as the seasons change. Self-care is also waking up early in the morning so you can get a workout in because you know your body needs it and your stress levels are better when your body gets more movement. It can be pushing through your to-do list when all you want to do is relax, because you know you need to get it done and not getting it done means you’re going to be stressed out until it gets done.

Increased stress levels, lack of sleep, vitamin deficiencies, overwhelm, and lack of movement can all increase cortisol levels. Cortisol is an important hormone that is released in response to stress, and while it can be beneficial in small amounts, maintaining high levels of cortisol chronically can suppress the immune system and lead to widespread inflammation. This not only increases your chances of catching common infections, but also puts you at risk for developing autoimmune conditions.

Regular self-care practices can decrease these cortisol levels, giving your body a break from this inflammatory response and leading to a healthier, more balanced immune system. So, while self-care can definitely involve a nice mani and pedi, treating yourself to an outfit you’ve been wanting, or a spa day, it’s also taking care of your body’s needs that all-too-often get overlooked in the hustle of day to day life. It’s getting enough sleep, and eating fruits and vegetables as often as possible to keep your nutrients up. It’s getting fresh air and sunlight as often as possible, moving your body as often as you can, and knowing when you have too much on your plate so you don’t overwork and exhaust yourself. All of these things help your immune system to stay strong and protect you. What have you done lately to take care of yourself and keep your immune system strong?

Why Do Your Muscles Shake During a Workout?

relax@kneaditlakenorman.com (Ginny Hicks) — Wed, 19 Aug 2020 19:32:23 GMT

Why do your muscles shake during a workout????

At some point, you’ve probably been in the middle of an intense, or not so intense, workout when suddenly it feels like your legs or arms are about to give out and your muscles start to shake uncontrollably. Most people figure it’s due to their lack of strength or stamina. Have you ever wondered if there was more to it than that though? Here are a few reasons why your muscles shake when you’re working so hard.

Your exercise has become TOO extreme

Yes, working out is an important part of a healthy lifestyle along with eating healthy, getting enough sleep, drinking enough water, and taking good care of your body in recovery. However, there is such a thing as working out too much and too hard. Intense workouts 7 days a week with no recovery days can do more damage than good and you’ll notice that shaking coming full force more often. If your workouts continue to go up in intensity without rest time between intervals or proper recovery time after, you’ll likely experience this too. If you’re working out for several hours a day with high intensity during most of that time, that’s simply too much for most people. Life is about balance. You can’t make up for a primarily sedentary life by suddenly pushing yourself to the extremes. Make a workout schedule that works for you and be sure you give your body plenty of rest and recovery time around those workouts. Intense workouts are great for stress relief and your health, as long as you’re listening to your body and not overdoing it. Those muscle shakes aren’t necessarily a bad thing in and of themselves, but they are a sign that you’re on the brink of pushing yourself too far.

You’re doing too much too soon

So, you’ve decided you want to get healthy. As with most people you will likely go from nothing to a lot of something overnight. Many people feel as though they need to go all in as soon as they make the decision to start working out again. They may think they need to overcompensate for all of the lost time. But the most important thing to remember is that your body needs time to catch up with your mind. If you go from doing nothing to working out for an hour a day, 5 days a week, your body is going to revolt because it’s simply not prepared for it. Your muscles aren’t used to that sort of thing so they will start to talk to you, and by talk to you, I mean shake like crazy. When you decide to take the leap into working out more, make a realistic schedule so your body can slowly ease into this new lifestyle. So, instead of working out 5 days a week for an hour, start with 3 days a week for 30 minutes with a rest day between each. Instead of starting out with jogging or running, start out with a brisk walk and work your way up. Remember this schedule is not set in stone. Once you and your body get used to it you can increase the time and frequency of those workouts. The more you control your introduction to exercise, the easier it is to build up a habit as well as take care of your muscles on the way up.

When those muscles start shaking, it’s a good sign that you’re at your current limit and it’s time to start winding down that particular exercise. With each day you’ll grow stronger and those muscles can handle more and more. Just give them time.

How to Stay Hydrated in the Summer Heat

relax@kneaditlakenorman.com (Ginny Hicks) — Fri, 17 Jul 2020 23:13:50 GMT

Whether you love the summer sun or you hibernate through until cooler temperatures are here, we all know the importance of staying hydrated in the summer heat to keep our bodies healthy and functioning. This is especially important if you have a job or hobby that puts you up close and personal with the heat on a day to day basis.

Let’s face it, it’s difficult to get in the daily recommended amount of water. Water isn’t all that tasty, especially when we have other beverages such as coffee, energy drinks, milk, fruit juices, and sports drinks that have so much more flavor. So here are a few tips on how to get that extra water in when your body desperately needs it.

First, let’s look at how much water your body needs on a daily basis and what factors cause this amount to vary depending on your lifestyle. When it comes to how much water you need, there are so many different opinions. Some say eight, eight-ounce glasses of water a day. Many experts go by a formula to calculate how much you need according to your weight, physical activity, and temperature of your environment. The quickest way to gauge how much water you need is also the easiest. The color of your urine tells you anything you need to know about your water intake. Your urine should be a light straw color. If your urine is dark yellow, your body needs more hydration. If your urine is clear, then you may be drinking a little too much water, and probably need to ease off so as to not cause an imbalance in your electrolyte levels. Yes, you read that right, there is such a thing as drinking too much water.

Here’s a few tips to make sure you’re getting the water intake your body needs.

When you wake up, before doing anything else, drink a glass of water. You’re at least slightly dehydrated in the mornings (more so depending on how you spent the evening before) so getting that water in first thing helps replenish and start your day on the right foot.

Have water-based foods throughout your day. Soups (broth, not cream based) as well as fresh fruits and vegetables are all great, easy ways to add extra water into your day without feeling like you’re tied to a water bottle.

Drink at least half a glass of water before every meal. This helps to keep your water intake consistent and fights off any signals of hunger that are actually a sign of thirst. This also cuts down on how much you’ll eat in one sitting, which, if we’re honest, can’t we all use a little help with portion control sometimes.

Drink a glass of water before bed. This helps you to rest better since you won’t be waking up in the middle of the night looking for a drink, and it also decreases the dehydration you’ll experience in the morning.

Most importantly, listen to your body. When your body sends thirst signals to your brain, it usually means that your body is already dehydrated, listen to it, and give it what it wants.

Behind the Scenes Look at How I Clean and Disinfect my Massage Table

relax@kneaditlakenorman.com (Ginny Hicks) — Fri, 17 Jul 2020 14:12:41 GMT

YouTUBE Video - behind the scenes! ��

This is a behind the scenes look at my procedures for cleaning, disinfecting, and resetting my massage table. There is a LOT more that goes on between sessions than what appears in this video. However, demonstrated here is the portion between sessions that involves cleaning and disinfecting the work area for the next client.��‍♀️��‍♂️

The products I use are EPA registered disinfectants �� with a 1 minute contact time. Which means it only takes 1 minute of the spray or wipe to do its job killing viruses and other germs! It specifically lists that 1 minute contact time WILL KILL HUMAN CORONAVIRUS �� (as well as Hepatits B&C, Herpes Simplex type 1&2, HIV, Poliovirus, Rotavirus, Norovirus, Influenza A including 2009 H1N1 Influenza A Virus).

��I take special care to also wipe down surfaces, handles, door knobs, clothes hooks, client chair and table, implements that were used such as pens and forehead thermometer, and disinfect my laminated forms. All massage tools are cleaned, disinfected and UV disinfected as appropriate.

And for extra measure the air is purified with a HEPA UV air filter to help keep the air as clean as possible.

It is my goal to assist you in supporting your health with massage therapy. Managing stress level has been studied for its affects on our immune system. It is my pleasure to be YOUR NC Licensed Massage Therapist!

Deep Pressure vs Deep Tissue Massage…

Mon, 13 Jul 2020 16:55:00 GMT

Deep Pressure vs Deep Tissue Massage…. Is there a difference? YES!!!

Deep pressure refers to mechanical pressure applied to the tissues of the body. This generally refers to intense pressure which may or may not be appropriate depending on the tissue quality, muscle group and purpose.

Deep Tissue is an evidence-based massage modality that has been shown to assist in healing certain disorders and musculoskeletal conditions. Generally, this type of massage includes 3 steps; warm the area with physical heat or medium pressure massage, apply therapeutic techniques to the targeted tissue layer that is experiencing restriction, then massage techniques to facilitate movement of fluid in the tissue to promote self-healing. This modality does not necessarily require intense pressure to be effective. In fact, intense pressure may be counter-productive towards the intended goal for the client.

It has been my experience as a board certified massage therapist since 2002, that very few clients who say to me: “ I can take as much pressure as you want to give,” really need extreme pressure to accomplish their goals. This, along with the fact that the perception of pressure varies for each individual, really makes a difference in how much pressure is applied to produce a positive change in the client’s soft tissue. One person may think a certain level of pressure is just right, where another person will feel it is too light or very intense.

Deep Tissue Massage requires skills in knowing how to provide the right amount of pressure to the right layer of tissue for the right amount of time. These skills require experience to develop the subtleties of communicating with the soft tissue to increase blood flow, flexibility and pain-free movement while decreasing inflammation and pain.

My goal as YOUR massage therapist is to administer the right techniques to effect a positive change in your muscle tissue leading to reduced pain and increased function. Feedback from my clients has been that they do not typically feel “beat up” after a session with me, but they feel their muscles are more relaxed. Please feel free to reach out to me to discuss massage therapy.

How Did I Find My Massage Career?

Mon, 13 Jul 2020 12:55:00 GMT

In that session I was amazed at how much it helped with my repetitive use wrist pain from my office job! I had no idea that massage could be relaxing AND create lasting pain relief!

Pain relief and stress reduction… CAN’T WE ALL USE A LITTLE MORE OF THAT?

I invite you to contact me for a FREE consultation about how my massage therapy can fit in your wellness plan.

Ginny Hicks, NC LMBT 16615 relaxginny@yahoo.com

What to Expect After Knee Replacement Surgery

Mon, 24 Feb 2020 14:00:00 GMT

More than 4.5 million Americans are living with at least one knee replacement. While there’s numerous reasons you may need a knee replacement, arthritis – the degenerative wear and tear on the joint over time – is the most common. Whether you’ve recently had a knee replacement or your doctor just mentioned it as a possibility, looking at what you can expect after the surgery is a great way to decide if and when it’s best for you.

For most people considering a knee replacement, significant knee pain has been a constant issue for quite some time, and you may have tried numerous forms of non-invasive or less-invasive measures of dealing with it; braces, physical therapy, steroid shots, etc. But there comes a point where surgery really is necessary to improve your quality of life, because the degeneration of the joint is only going to get worse. The good news…the American Academy of Orthopedic Surgeons reports that 90% of people who have a knee replacement experience considerably less pain. But it’s not like you’ll just wake up from surgery and suddenly your knee is like it was when you were 20. Sorry! There’s a lot of work that’ll go into recovery, but it WILL be worth it. So, let’s break this down for you.

Immediately after you wake up from surgery, there will probably be a physical therapist there who’s going to want to get your knee moving right then. They may take you through some passive range of motion, meaning they’re moving the leg and knee for you, but they’ll also want you to try walking on it pretty soon after surgery too. Weight bearing is important to aid in the healing process of the joint. You may think that’s soon, but it’s absolutely necessary. Statistically speaking, those who put weight on the knee soon after surgery recover quicker than those who don’t. The last thing you want is scar tissue to set into a joint; that means limited range of motion. Not exactly an ideal situation.

Before release, most hospitals require you to be able to get in and out of bed, walk short distances, get up and down stairs, bend the knee to 90 degrees, follow precautions and avoid injuring the new knee. Note, every hospital is different; one may require just bending the knee to a 90-degree angle and others have a long list of requirements. Before you go in for surgery, you’ll want to find out the requirements for your release, so you know what to expect. If you have a multi-level home, don’t have a care-taker or are facing other rehabilitation challenges, you may be released to a rehabilitation facility so you have constant care until you’re able to move more freely on your own. The use of a cane, walker, or other forms of support may be necessary for the first few weeks.

You’ll more than likely be able to leave the hospital anywhere from 1 to 5 days after surgery; this really depends on the hospital policies, your health, recovery from anesthesia, and what your physical therapist and doctor decide based on your overall recovery outlook. When you go home, your doctor may prescribe the use of a continuous passive motion (CPM) machine. CPM machines help move the leg, straightening and bending it slowly while you’re lying down. Your doctor and physical therapist will decide if a CPM machine is recommended and if so, how many hours a day you’ll need to use it. Studies have come to conclude that the short-term benefit of CPM machine use is substantial, but long-term recovery is the same for those who use it as those who do not; so, many insurance companies no longer cover it. If that’s the case, don’t worry. Again, the long-term results seem to be the same.

Physical therapy is a must after a knee replacement; there’s no question about it. When meeting with your physical therapist they will evaluate your range of motion and all factors involving your plan for rehabilitation, including what personal goals you have. Don’t just settle for some arbitrary standard set by textbooks. Make it personal. What activities do you want to get back to? Just because a certain level of flexion and extension means “full recovery” for most people, that doesn’t apply if a good quality of life to you means going out to golf every weekend without pain, or hiking at your local parks. Your PT will need to adjust their rehab protocols to fit your goals.

Other daily activities will be affected, like driving. If your knee replacement took place on your non-driving leg, you should be released to drive as soon as you’re able to get in and out of the car comfortably and you’re not taking pain medications that can impair your ability to drive. If your driving leg was the one operated on, it may be anywhere from 2 to 6 weeks after surgery before your doctor releases you to drive. Returning to work after your surgery depends entirely on your job. If you work a sedentary job, you may return to work much earlier than if you work a job that requires any kind of standing or lower body physicality.

Just so you’re aware, those first few weeks may be hard. And generally speaking, the longer you waited to have the surgery (i.e. the more degeneration that occurred) the harder the recovery may be. That’s not to say you can’t fully recover, just that it may be more painful and frustrating at the start of the recovery process. For most, somewhere between 3 and 6 months is the point where patients start to really see just how great their knee feels and can get back to the activities they once enjoyed before the knee pain took over. For some, full recovery may take as long as 12 months. Listen to your doctor, your physical therapist, and your body. Push yourself when needed, even when you don’t want to, but give yourself time to rest too. Balance is key. It WILL be worth it!

How Walking Changes Your Body

Mon, 17 Feb 2020 14:34:00 GMT

You probably know that being active is important to maintaining your health. Most of the time when we talk about being active, we think about lifting weights, running, or taking some intense aerobics class. But did you know that walking can have a major impact on your health?

Walking Boosts Your Mood & Energy

Getting your body moving and your blood pumping releases all kinds of feel good compounds in the body, including endorphins, serotonin, and dopamine; all of which can help to boost your mood and energy levels. On top of that, the simple act of doing something for yourself, like taking 20 or 30 minutes of alone time to listen to some music, a good audiobook, or just the sounds of nature while you walk, are all beneficial to mental health.

Walking Helps with Digestion

You hear people tell you all the time to take a walk after a big meal to help combat those extra calories, but the truth is, walking isn’t just about the calorie burn. It also helps to make digestion easier and more comfortable, keeping you from feeling so sluggish after that meal.

Walking Improves Cognitive Performance

Studies have shown that walking can improve a variety of cognitive performances. One study published in the Frontiers in Public Health journal stated “We can conclude that at least 10 min of walking has significant effect on mathematical problem-solving abilities in higher performing high school, but more so in lower performing students.” ¹ In other words, your brain simply works better after even just 10 minutes of walking.

Walking Increases Mobility and Reduces Pain

Numerous studies have concluded that walking can help improve mobility and reduce a variety of pains. This seems to apply to those with numerous conditions ranging from Peripheral Artery Disease to Parkinson’s, and simply those who struggle with movement from age progression.

Walking Helps Prevent and Control Diabetes

Walking (as well as any cardiovascular exercise) helps your muscles to use more glucose, thereby lowering blood glucose levels. Staying active and maintaining a healthy weight can help your body use insulin more efficiently, thereby decreasing your risk of diabetes.

Along with all these benefits, walking is much easier on the body for most people who struggle with painful conditions like arthritis, have difficulty moving in complex ways, or otherwise may not be able to handle more intense forms of cardiovascular exercise. You don’t have to spend hours at the gym each day doing high intensity exercises to reap numerous health benefits. Walking just 30 minutes a day can vastly improve your overall health. So get up, get out, feel better, and make your future healthier in the process!

Are You Touch Deprived?

Mon, 10 Feb 2020 13:44:00 GMT

There are 5 basic human senses: sight, hearing, smell, taste, and touch. Touch is the first sense we develop. It is also the most vital to our well-being. There are several sensations of touch we experience such as pressure, temperature, light touch, vibration, and pain. Just take a second to think. How often do you reach out to touch someone? How often does someone reach out to touch you? Did you know that you may be touch deprived? Touch deprivation is a real issue, with real symptoms, as well as real solutions.

We live in a time where our lives are incredibly busy and mostly dominated by electronics. While social media has reconnected family and friends who are far apart, it has also distanced us somewhat from those around us. Everything is at our fingertips. You can now have groceries or a full meal delivered to your door. If you do go out to a restaurant and look around you will more than likely see most people at the table on their phone. We rarely truly connect with those right before our eyes, and as a result we lack the social and physical aspect of touching the ones we love. We also live in a time where we have never been more aware or protective of our bodies and physical space. While it’s important to protect our physical boundaries and keep ourselves safe, we cannot go to the opposite extreme and deprive ourselves of experiencing the vital sense of touch.

The amount of physical contact we have on a daily basis, believe it or not, depends on the area in which we live. For example, in a study conducted by psychologist Sidney Jourard, he observed conversations of friends all over the world. In England the friends didn’t touch at all. In the US, the friends touched two times when excited. In France, the friends touched 110 times per hour. In Puerto Rico, they touched 180 times. While it is important to respect another’s personal space and choice whether they prefer touch or not, not receiving the right amount of touch may be affecting us more than we think.

One of the more surprising effects of touch deprivation includes aggression. In a study conducted by Tiffany Field, the founder of the Touch Research Institute, they compared French and American adolescents. The American adolescents who spent less time touching displayed more aggressive verbal and physical behavior than the French adolescents. After introducing massage therapy to the American adolescents, their empathy increased and the level of their violent behavior decreased. Body image issues may also be a result of touch deprivation. A study conducted on women who suffered from bulimia and anorexia found that those with greater touch deprivation in their childhood and current life, had more body image issues potentially leading to their eating disorders.

There are receptors underneath our skin that, when stimulated by touch, can help reduce cortisol (stress hormone) levels and blood pressure. When those receptors aren’t being stimulated regularly, it can result in higher stress levels, causing us to struggle to unwind when we’re overwhelmed. Loneliness is one of the more obvious signs of touch deprivation, and for good reason. If you aren’t touched regularly enough throughout the day, you may feel alone, even if you are surrounded by loved ones. Do you take long hot showers, or multiple hot showers in a day? Do you cling to a pillow in your sleep? These can be signs of loneliness. It is also important to note that when someone feels lonely due to touch deprivation, it isn’t uncommon for them to withdraw from others socially. Depression is closely connected to the loneliness aspect of touch deprivation. Those who suffer from this “skin hunger” are more likely to suffer from alexithymia, a condition that prevents people from being able to interpret their emotions. While these are important signs of touch deprivation, they are just a few of the many.

There are ways you can incorporate more touch into your everyday life. Of course, it’s always important to remember to respect others’ boundaries if you know that they prefer not to be touched.

You may have a small social circle, aren’t close to your loved ones, feel uncomfortable touching those who are in your life, or you’ve had a bad experience with touch and avoid it; so if those tips aren’t really applicable in your life, or you know you need a bit more touch than that, there are other ways to get that safe, physical touch you need; massage therapy and other forms of professional bodywork. Not only does massage therapy have a slew of benefits, but it also involves a very safe, professional touch that can provide that much-needed form of physical contact. Whether you choose Swedish, Deep Tissue, Thai massage, Ashiatsu, cupping, hot stone, or any of the many other forms of massage and bodywork, you get to choose how you incorporate touch into your life to get the most benefit.

We all come from different walks of life, but one thing we all have in common is our undeniable need for touch, for our mental and physical health. How will you incorporate touch into your life today?

Jourard SM (1966) An exploratory study of body accessibility. British Journal of Social and Clinical Psychology 5: 221-231.

Fields, Tiffany. “Touch.” Google Books , books.google.com/books?id=jsbGBAAAQBAJ&printsec=frontcover&dq=importance of human touch&hl=en&sa=X&ved=0ahUKEwjwheWTlJPKAhVEzWMKHWuyDUUQ6wEIMzAC#v=onepage&q=importance of human touch&f=false.

What’s with all the tape?

Fri, 07 Feb 2020 19:29:00 GMT

Have you ever been at the gym or watched an athletic event and seen someone covered in strange patterns of tape? Maybe along their shoulder or calf? Have you ever wondered what the purpose of the tape was, or exactly why they were using tape instead of a brace? Here’s what you need to know about the method behind this tape, what it does, and how it’s useful.

In the past, when someone was physically injured, it was common to restrict movement as a way to allow the area to heal. Throw a brace on it so you’re not moving it so much or at all and let it recover, right? But through numerous studies and a better understanding of injuries and the healing process, the practice has changed. For some injuries, that movement restriction is still very important, but for many, full restriction is actually counter-productive; decreasing circulation to the area and causing a weakness of the associated muscles. Instead, controlled, stabilized movement and bracing are far better. We’ve seen this with the changes in recommendations surrounding slings and bracing for the last decade or more. And this is where all that tape comes in.

A Japanese chiropractor named Dr. Kenzo Kase wanted to dig deeper to find a method that supported movement while keeping the muscles safe. He created the first elastic therapeutic tape called Kinesio Tape in 1979 and the methods of use for it. There are now numerous versions of this same type of tape under a variety of brand names and methodologies, but they’re all based on the same concepts.

One of the great things about this tape is that due to the components, it can stay in place for days at a time, even through sweating, showering, and daily activities. For some, one application is all it takes to stabilize and allow healing to take place. Others may require numerous applications over time. It all depends on the exact injury and how your body responds and heals. It’s important that you pay close attention to how you feel before and after the tape application and how your movements are affected, and relay this information to your massage therapist. We can adjust the tape however you need to best suit your body.

The Mysterious World of Fascia

Mon, 03 Feb 2020 15:06:00 GMT

You may have heard the term fascia thrown around, especially if you’re familiar with bodywork or fitness jargon. But what exactly is fascia? Fascia is simply a type of connective tissue, and it’s actually quite complex; not so much because of what it is, but rather the enormous job that it has within the body. Fascia weaves in and out of every single part of your body, binding muscle fibers and muscle groups (called myofascia), wrapping around bones, nerves, and blood vessels, essentially holding everything in place as it should be. The amazing thing about it, is that fascia is strong yet flexible, in the sense that it acts as a mild shock absorber for the structures it encompasses, and is constantly changing length and shape to accommodate the necessary movements of all these structures. So, with this intricate work, what happens if something goes wrong?

Well, fascia is just like any other tissue in that once it’s damaged it can heal, but that often leaves a scar of sorts. Essentially, the new tissue that is laid down in the healing process is not quite as elastic as the original version. That’s not such a big deal usually, but with repeated damage to particular areas over time, that loss of elasticity can lead to pain and restrictions in movement. No need to worry though, this can be corrected. Just like other forms of scar tissue can be softened, allowing range of motion to be restored and pain to improve, the same can be done for fascial restrictions.

Massage therapy is a great way to start relieving your symptoms. During a fascial treatment session, you may find that we work areas of the body not directly over the particular areas you complain of. Because of the interwoven connectedness of fascia, oftentimes the source of a restriction is not where the symptoms present. We’ll work to discover the potential outer lying issues, as well as any holding and compensation patterns. We may also discuss exercises, stretches, and other forms of bodywork that can help, depending on your specific needs.

The most important thing to remember is to listen to your body. If a movement or exercise doesn’t feel right, don’t do it. When your muscles are telling you they need a rest give it to them. Introducing massage as a part of your regular health care can help prevent the problem from getting too overwhelming.

Relaxing Ideas for Valentine’s Day

Mon, 27 Jan 2020 14:11:00 GMT

Let’s face it, life For many couples, Valentine’s Day consists of an expensive dinner and a fun filled night out. But the pressure to make the day some big romantic event often takes over and it’s not nearly as enjoyable as it could be. So, what would it look like if you made Valentine’s Day a fun, relaxing experience for your bodies, minds, and souls while bringing you closer together at the same time? Here are a few unique and relaxing ideas to avoid the busy night out and enjoy your time together, showing each other just how much you care.

#1: Cook something for them
How special would it be if instead of going out to eat a nice dinner, something you might do fairly often anyway, you took some time out of your day to put together some of their favorite dishes? It doesn’t have to be some big 6-course meal or even the fanciest foods. Sometimes, the simple act of learning what their favorite food is and doing everything you can to make it yourself…well that’s going above and beyond what most Valentine’s Days consist of, right?

#2: Enjoy nature together
If weather allows, go for a hike, take a stroll around the park, or build a little bonfire out in your back yard and sit together. Talk, be silly, and just enjoy each other’s company. Soak up the beauty of nature, listen to the birds, or wonder at the stars. It may still be cool outside, but a sweater and a few blankets can make you feel even more cozy as you snuggle up together. Pack something warm to drink, a few snacks or special sweet treats, and simply enjoy the view and the conversation.

#3: A PROFESSIONAL MASSAGE
The most relaxing of all gifts, the luxury and full body relaxation that comes with a professional massage. An incredible massage and a relaxing atmosphere can soothe the body, mind, and soul. A gift certificate for a professional massage is the perfect Valentine’s Day gift for everyone.

This year, think beyond the typical dinner out, the flowers, and the candies, and instead look at ways you can truly come closer together on this day of beauty and love.

When to Stretch is Just as Important as How You Stretch

Wed, 22 Jan 2020 21:21:00 GMT

Many of us have always been told that before working out you should stretch and warm up right? But times change and research shows us just how wrong we are sometimes. While the warm up part is entirely true, let’s look at a scenario; you put a rubber band in the freezer and leave it for a day. The next morning you go and pull the rubber band out of the freezer and immediately stretch the rubber band. How far do you think the rubber band will stretch? Because it’s cold, not very far before it just snaps, right? So now imagine that your muscles are that rubber band. If you perform static stretching (a technique in which a significant stretched position is slowly reached, then held for some time) while your muscles are “cold”, they’re not going to stretch much, and you run the risk of pulling or straining a muscle.

In fact, static stretching before a workout reduces your strength and power output for up to an hour! While static stretching is out of the question before a workout, there is a way to warm your muscles up and stretch them without putting them in danger. Dynamic flexibility exercises are exercises where movement starts slow, and gradually builds to the full range of motion and speed. Have you ever seen athletes warming up by mimicking the movements they are about to make in their match? Those movements would be considered dynamic flexibility exercises. They start small and gradually increase range of motion, and therefore the muscle stretch, while warming up the muscles at the same time.

Shoulder Impingement

Mon, 20 Jan 2020 14:00:00 GMT

Shoulder impingement, also known as subacromial impingement or swimmer’s shoulder, is caused when the tendons of the rotator cuff become trapped as they pass through the narrow bony channel known as the subacromial space. This little tunnel in the shoulder normally allows those tendons to slide back and forth with no restriction as you move your arm. However, repetitive use of the shoulder, more specifically repetitive overhead movement (like that of freestyle swimming strokes) can cause that tunnel to narrow, putting pressure on the tendons. There are two main reasons this impingement can happen; the physical space within that tunnel narrows due to tightness of surrounding muscles pushing the structures closer together, or the rotator cuff becomes damaged in some way leading to inflammation and swelling, making the tendon a bit larger, and therefore harder to fit within the space. One can also lead to the other, as well as cause other inflammatory issues within the shoulder, like bursitis.

Symptoms usually include pain with overhead use of the arm, like reaching into upper cabinets or brushing your hair, as well as weakness of the shoulder muscles, making it difficult to raise your arm. While shoulder impingement itself may seem like a relatively small issue if your symptoms are minor, the continued inflammation in the area can lead to further damage, weakening the rotator cuff, making you more likely to experience a rotator cuff tear and other shoulder injuries. If you’re experiencing this kind of pain and restriction, it’s important to get a checkup with your doctor, and depending on their specific training, potentially a referral to an orthopedic specialist. Either may order an x-ray to rule out arthritis, bone spurs, and other issues, as well as look at the health of the bone and joint.

The most common treatment for shoulder impingement includes ant-inflammatory medications as well as physical therapy and massage therapy to decrease the inflammation and open that subacromial space, allowing the tendon to move more freely. Along with the manual work of massage to loosen the restrictions within the shoulder, exercises and stretches with a physical therapist and at home will help to re-educate your muscles to keep that space open as it should be.

If you’re experiencing any of these symptoms, or have been diagnosed with shoulder impingement, it’s important to take it easy. Let your shoulder rest and heal, and alter your exercise and activities to limit those overhead movements. Don’t forget to book a massage too! You’ll need that work on your shoulder, neck, and back to help you heal and keep you feeling great.

Massage and Anxiety

Mon, 13 Jan 2020 20:40:00 GMT

Let’s face it, life can be stressful. There are to-do lists, deadlines to meet, people to take care of…the list goes on and on. While some may handle the pressure just fine, many people struggle with the overwhelm daily, leading to sometimes crippling anxiety. It’s a serious issue and it’s important to know what you’re dealing with, possible solutions, and preventative actions you can take. Here’s some information to help you navigate the muddy waters of anxiety.

There are also several ways you can manage your anxiety on a daily basis.

Be more active

When you increase your heart rate and work your muscles, your body releases the same feel good hormone you receive when getting a massage, helping you to feel better emotionally and physically.

Cut back on your caffeine intake

Find your trigger

Meditate

Get more sleep

Seek professional help

Having someone to talk to about what you’re going through and being able to unrestrictedly express your thoughts, can make a world of difference.

Anxiety can interrupt so many parts of your life. We want to help you control it as much as possible. Pair massage with these tips and let’s work together to get your anxiety under control.

4 Tips to Ease Neck Pain

Wed, 08 Jan 2020 23:14:00 GMT

Neck pain is common and there’s a variety of things that can cause it. You may have just slept wrong and tried to turn your head a certain way only to feel some pretty sharp pain; then you’re stuck walking around all day barely able to turn to the side. You may have been hunched over at your desk all day, or done some exercise that didn’t quite agree with you. Whatever the cause, it’s no fun. Of course, a massage session here will help, but there are some things you can do in the meantime to ease that pain.

Is Text Neck Really That Big a Deal?

Wed, 01 Jan 2020 23:11:00 GMT

Let’s face it, when was the last time you were in a restaurant and everyone around was paying attention to those at the table as opposed to looking down at their phones? I’m sure you can’t quite recall. We often stay on our phones now more that we have real, direct interaction with others, whether it’s for work or entertainment. With this, you may have heard the term ‘text neck’ which is often used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long.

There are some scary articles and photos about this issue. Some people state that this regular posture of looking down can increase the weight your neck is supporting anywhere from 27 to 60 pounds, putting some serious stress on all the structures of the neck and shoulders. Some articles state that you can change the actual state of your spine from text neck, losing the natural curvature of the neck and potentially causing disc, vertebral, and nerve issues. The truth is, our bodies are made to adapt to postural changes and are far more resilient than we often give them credit for.

Now, just because our bodies are made to adapt doesn’t mean we should force them to, and it doesn’t mean that text neck isn’t still a potential problem to worry about. Any kind of prolonged abnormal posture or repetitive motion can eventually take its toll on the body, but there’s been a lot of fear mongering on this topic that isn’t necessary. Instead of making you paranoid about the physical effects of your device usage, like people weren’t staring down at books and newspapers for hours on end before we had them, take stock of how you’re feeling. If you notice tension or pain in your neck, shoulders, jaws, or even symptoms of nerve issues, like numbness or a pins and needles feeling down your arm, then this is definitely something to pay attention to and make some serious adjustments. If you’re not having any symptoms of a problem – no pain or other negative feelings around the upper body and head – then be mindful of your usage, but don’t think you need to completely change your habits.

While less screen time would probably do you some good, you can’t expect to go cold turkey, especially if a big chunk of that usage is work related. Instead, try to make small adjustments and increase as you can and need to, to help your neck stay healthy. Take a break every 30 minutes to move and stretch your neck, head, and arms. Raise your phone, computer, or tablet to eye level instead of looking down at them. Keep your posture in check throughout, ensuring your spine is comfortable and in a neutral position.

You shouldn’t live in fear of text neck, just be mindful of how your body feels throughout, just like you should with any daily activity. Being aware of your body and posture while using any device can help reduce the risk of injury and pain.

Tips to Get the Most from Your Massage

Mon, 23 Dec 2019 00:07:00 GMT

For many, massage therapy is considered a very important part of their health care; and as such, needs to be taken seriously. While a massage will surely feel amazing, there’s a few things you can do to make sure you’re getting the most benefit from those sessions.

Timing, T iming, T iming

Try to schedule your massage when you can take the time after to really soak in the benefits and enjoy that after-massage feeling. While you may think that squeezing it into a busy week will make a crazy week better, if you’re rushing back to work, or anywhere else, it can be difficult to enjoy the stress relief you’re meant to after your session. While it’s definitely beneficial to just go home and nap and relax all day after a massage, that may not always be possible. So, at the very least, schedule out some extra time after your session, even for just an additional hour or so, to do something relaxing; go for lunch, spend some time at the park, catch up with a friend, or whatever can keep you feeling great for longer.

Wear Comfortable Clothes

The last thing you want when you’re getting off of the massage table is to try to squeeze into your favorite night on the town jeans, or uncomfortable high heels. Your muscles are feeling great, your mind is clear, and your body is adjusting to this wonderful new relaxed feeling. Bring super comfy clothes so you don’t feel restricted for the rest of your day. If you’re headed straight home afterwards, bring your pajamas! There’s no judgement here.

Eat Something Light

Eating a light snack before your massage can help you feel your best after, but it’s important to not eat a large meal. Deep pressure will usually feel amazing on your back, but not so much if you have a full stomach getting that pressure too. Save the larger meal for after your massage, when you’re likely to be more hungry anyway.

Communicate

To get the most from any massage, it’s important for you to communicate honestly with me. If you’re tender in an area, have pain, or if anything has changed since our last session, please let me know. My job is to help you find relief. That last thing I want is for you to be uncomfortable or just not enjoying the work.

Massage therapy is health care. So, help me help you get the most out of your session.

3 Ways to Alleviate Holiday Pressure as a Business Owner

Wed, 18 Dec 2019 23:14:00 GMT

During the holiday season we have pressure coming from all angles, joints, and muscles. From gift giving with a modest budget, coordinating holiday activities, and maintaining end of year business goals, life can get hectic. Maybe our secret multitasking superpower comes out during this season or maybe we’re always this good but one thing’s for sure, if you don’t make time for yourself, you won’t be able to keep up with everything around you. Here are 3 ways to alleviate holiday pressure as a business owner.

A lucrative business starts with an organized mind

Your business is your livelihood, without an organized business there is no cash flow for holiday activities. As a business owner, it’s familiar territory wanting to control all aspects of your business, down to the fine minutiae. That’s all well and good, however, as the year is coming to a close, it’s time to look big picture. Reassess your operations and determine processes that no longer serve you. If you have employees, become the delegation queen or king. If you’re owning a business by yourself, take time to reevaluate your internal system and embrace new ways.

Pay attention to body pain and seek message therapy

External pressure can build tension within the body and materialize into serious issues. You might be thinking, “Get a massage? Say no more…” Massage therapy is more than a way to alleviate pressure, there are long term benefits to regular massage work. You may not notice immediate pain day-to-day by the way you sit, lift heavy materials, or hold your posture, however incorrect form in any of these areas long term can damage your body. Taking care of yourself first will allow you to take care of others.

Inner balance brings more holiday cheer

It may take a bit more than holiday music to bring about holiday cheer. With a busy schedule it’s hard to find balance and provide the energy that everyone around you needs. In the morning before you pick up your phone and check emails, check in with yourself and take a moment to establish intentions. A clear mind allows you to make better informed decisions and channel your energy.

This holiday season take time for mind, body, and spirit before checking off the next holiday to do.

Prioritize your business and well-being so you can provide for others.

If you’re interested in scheduling a massage before the end of the year, you can email me at relaxginny@yahoo.com. Happy Holidays!

How will you be covered during your massage?

Mon, 09 Dec 2019 14:39:00 GMT

A major concern for many people when they come to get a massage, especially if it’s their first time ever receiving one, is how much of their clothing they’ll need to remove and how they’ll be covered throughout the massage. It’s perfectly understandable. As your therapist, I’m asking you to put yourself in a rather vulnerable state, and I have the upmost respect for that. My focus is making you comfortable every step of the way. So there’s a few things you might want to understand so that you can stay as relaxed as possible during your massage session.

First and foremost, as for how much of your clothing you’ll need to remove, this is entirely up to you and the type of massage you want. There are some massage techniques that can be performed while you’re fully clothed. However, the more common methods do require at least partial undressing to be able to be most effective. For example, if your back is sore from a little extra work over the weekend, I can do some compressions and mobilizations that can help while you’re fully clothed, but to access some of those deeper structures in a more precise manner, taking off your shirt will allow me to do just that for those hard to reach back muscles. That will also allow me to use lotion or oil to glide across the skin as I work, making the entire experience a whole lot more pleasant and relaxing.

The second thing I should mention is that no matter what clothing you decide you’re comfortable removing, you will remain covered at all times. Your pelvic area and, in the case of women, the breasts will always be covered. Part of our training as massage therapists is centered around how to cover and uncover specific areas of the body while maintaining modesty. So we can uncover your leg without ever exposing anything above the thigh and tuck the linens just so to prevent any unwanted exposure. The same goes for your arms, your chest, stomach, back, and even the glutes.

Again, my focus is on making sure you can relax and enjoy your entire massage, and part of that is covering and uncovering areas in a way that ensures your privacy while still allowing you to have the best massage experience possible. If you ever feel uncomfortable or have any questions or requests, please don’t hesitate to speak up. The last thing I want is your mind taken over by thoughts of worry or discomfort while you’re getting a massage.

What you should and shouldn’t do after a massage

Tue, 03 Dec 2019 00:17:00 GMT

Whether you get regular massages to help with an injury, loosen your muscles after a training session, ease the pain of an injury or medical condition you’re experiencing, or just as pure relaxation, we want you to get the most out of your massage. There are ways to maximize the benefits of your massage, and there are ways that can have the opposite effect you’re going for. Here are a few dos and don’ts to help you get the most out of your massage.

Do Drink water to rehydrate

Because we manually increase lymphatic flow, massage can have a diuretic effect on the body, causing you to lose a little water. Drinking plenty of water before and after a massage will ensure that you stay hydrated and continue to feel great after your appointment.

Do Take a nap

There is no doubt that after your session your muscles will be relaxed, and your mind clear due to the feel-good hormones that your body releases. Try to schedule your massage appointment at a time in your day where you can enjoy the benefits of relaxing and refueling your body through a much-needed nap. Not only will you enjoy some great sleep, but you’ll also give your body time to reset.

Do Eat

Massage stimulates the parasympathetic nervous system, giving you that amazing feeling of relaxation, and aiding digestion at the same time. You’ll more than likely be a little hungry when you leave your appointment so refuel your body with a light snack or well-balanced meal.

Do Use heat therapy

We do our best to relax your muscles during a massage, and the addition of before, during, and after your massage will act to increase that relaxation effect, leaving you feeling even more amazing. This can also help dissipate some of the muscle soreness that can be associated with more rigorous techniques and injury rehabilitation.

Don’t Drink alcohol

As I have mentioned before, massage has a diuretic affect. Since alcohol also has a diuretic effect, it’s important to avoid it for a bit after your massage. If you’re going to anyway, don’t overdo it, and be sure to drink some extra water to keep yourself from becoming too dehydrated.

Don’t Exercise

While many would think this is the perfect time to go exercise because the muscles are loosened, take this time and enjoy the benefits of your massage. Let your body heal and enjoy a rest day. Yoga and light stretching are perfectly fine if you really need to move your body after a massage, just keep in mind that you don’t want to overdo it.

Don’t Stress

Massage helps relieve stress from your day to day life. Enjoy the benefits of your massage by putting on some relaxing music, and just kick back and relax. Try to stay away from working, watching the news, or anything else that will bring your stress levels back up. Make today about YOU.

While it may sometimes be difficult to schedule your appointment at a time where you can have the rest of the day to yourself, it does help to increase the amazing effects of that massage. Just remember that it’s your body and it’s your massage; don’t you deserve to get the most out of it?