There's the rub

It's not marketing: Frequent massage & bodywork offers tangible results

When I started my practice two years ago I went to a chiropractor. I wanted to try other complementary health services so I could offer an opinion if a client asked. So I went to see this guy in Banker's Hill. Nice session, pretty quick and at the end he tells me that one leg is shorter than the other and if I come back 11 more times I'd be fixed.

Well, I spent too long living in Manhattan to not think that a bit dodgy and while I think chiropractors can be useful for some conditions, at $75 bucks a session, at least  my lopsided pockets are full.

So when clients ask how many sessions they need to feel better, I often hesitate. Do I jump into the "12 sessions and you're fixed" routine? Not so much.

There are many things I consider before I answer: I like to know what you do for work, because it tells me something about your personality and the stress your body endures on a daily basis; I like to know what you eat and if you exercise frequently, as this tells me how important self-care is in your life. Lastly, I ask about your budget, because the biggest barrier for most people is the cost.

Once that's done, it's a case by case basis, based on your unique situation. For some, once a week and adding yoga and meditation; for others, longer sessions with hot rocks to quickly break down the tense muscles. There's no standard. Yet what I notice is how you change. You begin to eat a little better, add more varying workouts  to your routine and are more aware of your body and when it stats feeling tense. That's the key: instead of shutting it down, feel it and let's get those muscles smooth again.

For me, the basis of massage is not luxury; that's what high-priced spas and hotels are for. Regular bodywork is for connecting your mind with your body. I know that sounds so "energy" and hokey, but coming from my background of working with people living with trauma and seeing the tangible results, it's true.

Now bodywork isn't going to solve the deficit, cure cancer or make you leap tall building in a single bound (though it does enhance physical activities), there is growing research that backs up the claims of how frequent bodywork and massage can enhance your life.

Take a quick read of this article that discusses some of those tangible benefits of frequent bodywork and then let's talk at your next appointment.

Quick massage tips you can use anytime!

When you sit at a desk, hunched over papers or a computer, your body tends to form a C shape. This slumped posture creates pressure on your back, neck and shoulders and can cause pinched muscles, fatigue and, if you've been reading a lot, eye strain. The following pick-me-ups will help break this tension cycle. They don't need to be performed in any particular order. However, if you do only one technique, be sure to repeat it to get the best results. In some cases, you do not need to actually massage the muscle, because the movement itself creates the massage effect. You'll get the maximum benefit from doing two or three techniques.

Preparation
1. Loosen your collar.
2. If possible, remove confining or thick garments such as jackets and sweaters.
3. Center your attention before beginning.

Shrugging the Shoulders
When you shrug your shoulders, you are exercising muscles that tend to get pulled forward and hardened by tension. This tension buildup commonly occurs when you sit with your weight resting on your tailbone instead of forward over your hips. Shrugging breaks up the tension and provides a mild form of exercise that increases blood flow and restores mobility. The more you support the mobility of your shoulders, the less likely you'll be to harbor tension there.

1. Slowly lift your right shoulder straight up to your ear.
2. Slowly return your right shoulder to a neutral position.
3. Repeat the lift/release movement with the left shoulder.
4. Repeat the lift/release movement with both shoulders together.

Hints:
- Keep your shoulder muscles soft as you do this. Don't force the movement.
- Don't tilt your head toward your shoulder. Bring your shoulder up to your ear.
- Keep the opposite shoulder in a neutral or slightly dropped position and avoid hunching it as you lift the shrugging shoulder.


Squeezing the Neck
It's easy for your neck to become tense, especially when you are seated at a desk. When the neck muscles tense up, your neck often loses its mobility. A neck massage helps to restore muscle flexibility and release built-up tension.

1. Place your right hand on the right side of your neck and position your fingertips just to the right of your neck bones.
2. Keeping your fingertips together, massage the neck muscle using a gentle, circular motion. Without straining, move your hand up and down the neck muscle. Keep your neck in a neutral position as you massage.
3. Repeat the procedure using your left hand on the left side of your neck.
4. Repeat the procedure again using both hands and massage both sides of the neck at the same time.

Hints:
- Don't press your neck so hard that you feel compelled to counteract the pressure in order to keep your neck from being pushed out of a neutral, upright position.
- Watch out for the tendency to hunch your shoulders, especially as you increase the pressure.
- Don't let your head fall backward into your hand or forward into an extreme bend. Keep it level and in a neutral position.


Pressing the Temples
It's almost instinctive to rub your temples and forehead when you are tired or stressed. Exerting pressure on the temples does help relieve headaches and jaw pain, and often refreshes the facial muscles.

1. Place the index, middle and ring fingers of each hand against the corresponding temple on either side of your head.
2. Close your eyes, press gently and slowly move your fingers in small circles for about 15 seconds.
3. Rest for 15 seconds and then repeat, with the fingers moving in the opposite direction.

Hints:
- Rest your elbows on the desk as you massage.
- Don't press too hard, otherwise you might irritate the delicate skin over the temples. If you want to use the pressure technique, keep your fingers still and slowly increase the static pressure.
- Move your fingers very slowly. The slower the movement, the more relaxing the massage.

- Using the same circular movement, massage up your temples and across your forehead.

Excerpted from "Massage for Busy People," by Dawn Groves 1999.Originally published in Massage & Bodywork magazine, February/March 2000. Copyright 2003.

Get in shape one class at a time:: Aire: a new fitness co-op in San Diego

I can't often complain about fitness. Having bursitis, my exercise regimen is a bit limited. Classes have often been at the top of my list, but most classes come with an unreasonable gym membership that you never end up using and all you see is the monumental waste of money.

Aire sees fit to change that. Aire is a new fitness co-op in downtown San Diego that offers individual classes by professionals at their trade. Housed in this wonderful 1600+ studio are fitness entrepreneurs offering you no-commitment classes. An extra bonus: free 2 hour validated parking in the garage just north of their entrance. In downtown San Diego? Sweet!

Aire location::

1014 5th Ave
Suite 120
619-239-AIRE (2473)

If you can't relax, maybe you can just breathe

Is there anything worse in a massage, then hearing "relax?" I make an effort not to say that to clients (though my BUD/S candidates get it yelled at them, but that's another matter.) When I hear someone say "relax" I instantly tense up; as if I'm not doing something correctly and really, that makes me feel stress-free.

So when in your session and you can't let go of the stress of the day, or the deep-tissue is getting pretty intense, take a deep breath. From your belly and out your mouth. Breathe into the feeling, into the pain, into the release.

Here's some tips from physical therapist Cathy Ulrich ::

*As you settle onto the table, even before your therapist enters the room, feel the weight of your body on the table. Allow yourself to be supported by the table and begin to notice your breath.

*Feel your breath moving of its own accord. Where is it most noticeable? Where could it express more? Invite your breath to move into the spaces that feel less full (without effort--just invite).

*When your therapist starts working, notice the pressure and rhythm. While maintaining a comfortable rhythm in your own breathing, notice when she lets up on her pressure and breathe in. When she applies pressure, breathe out.

*If your practitioner comes to a tender area, pay special attention to your breath. Work with the tenderness on the exhale, imagining that you're breathing out the pain.

*As your therapist works on different areas, imagine your breath moving there to meet her. Send your breath wherever she is working. Let her work on the outside, you work on the inside.

*Notice the changes as the massage progresses. Notice your thought patterns. Notice your comfort level. Notice your stress (and how it melts) as you send breath to the various areas of your body.

*When your session is complete and you sit up, notice how your breath feels. What do you notice about your body, the room, the light?

The unspoken FAQ of some men :: What if I get an erection?

Question:: I want my husband to come in for a massage but he says he's afraid he might get an erection. Does that kind of thing happen?

Answer:: This seems to be the unspoken question that many men have and what may be keeping them from coming in for bodywork. I'll answer this question the way I talk to my clients and not speaking for every therapist.

Erections may happen. That's a truth. But in my opinion, so what? It's not personal. At the present time in my practice, I'd say the ratio is 70/30, male to female. Through word of mouth, these men come back and tell others because they tell me I am professional and make them feel comfortable.

Last year I was talking to a fellow female therapist who said that if her male client has an erection, she ends the massage and chastises him. I was appalled. An erection is a physiological response to massage; not an invitation for illicit behavior. I think therapists who respond as she does, and I've talked to a few, make it difficult for many men to seek bodywork that could do their body good.

Granted, if the client is making lewd comments, or touching himself or making his erection an issue, then yes, by all means, the session is over. But I tell you, in all my years of doing bodywork, I have NEVER run into a lewd man who outright solicited me.

So bottom line, men : if you happen to get an erection during your session, if you're with a professional bodyworker who upholds their boundaries and understands how the body works, this is a non-issue and I hope the "fear of" doesn't keep you from getting massage

Massage for menopause :: Can it help to ease the journey?

By Karrie Osborn

After months of hot flashes, fatigue, and irritability, oftentimes the last thing a woman in the throes of menopause wants is to be touched. Yet, this is exactly when a woman needs to experience touch, especially massage and bodywork. When she most needs to be nurtured, comforted, and reminded of her beauty and inner spirit, is often when a woman's body rebels and begins fighting against her.

Many say touch, and a host of other complementary therapies, can rebuild a woman's trust with her physical self and help her ride through the transition known as menopause. For the 4,000 new members joining the club each day, that's good news.

Menopause -- The Stages, The Symptoms

A natural occurrence in life, menopause usually begins in a woman's early 50s and signals the end of her reproductive years. Just as with pregnancy and childbirth, each woman experiences menopause differently. Some women sail through this time without much trouble, others are debilitated by the laundry list of symptoms that accompany it.

Menopause has three stages, each presenting varying degrees of challenges. Perimenopause is the first phase and usually begins a few years before full-onset menopause begins. Menstrual cycles change and become erratic, while hormone production begins to diminish. Hot flashes and some of the other more intense symptoms can start during perimenopause as well, although they usually occur in the second stage, known simply as menopause.

During this second phase, all the symptoms you're going to have will make their arrival, hormones take an even greater nosedive, and menstruation stops. Symptoms can last as few as two years or go on for a decade or more. Most women hover around the five-year mark.

The final stage of menopause is postmenopause. It's at this time, with all the hormonal changes in effect, that women are especially susceptible to the ravages of osteoporosis, Alzheimer's disease, and cancer.

The symptoms accompanying menopause are both varied and extensive, with hot flashes winning out for the most recognizable of them. Some women will notice slight changes in their body temperature when a hot flash strikes, others will have the full-blown effects of flushed face, intense heat, profuse sweating, even disorientation.

Other symptoms of menopause that don't get as much fanfare include insomnia, irritability, irregular menstrual cycles, night sweats, skin and vaginal changes, fatigue, memory loss, anxiety, headaches, and depression, to name a few. If not addressed, the intense hormonal changes that occur, especially the reduction of estrogen in the body, can lead to more serious problems, such as glaucoma, bone loss, and heart disease.

The school of thought for relief from many of these symptoms and conditions had, until recently, relied on hormone replacement therapy (HRT). Women around the world quickly halted their pharmaceutical HRT regimen when studies began showing that other, even deadlier dangers lurked behind the benefits of HRT.

Now women are seeking out other avenues for balancing hormones and finding peace during this sometimes difficult journey.

Bodywork Answers

In their book Your Menopause, Your Menotype, naturopaths Angela and Mark Stengler say it's important for women to be good to themselves during this time. "Remember, major hormonal and metabolic shifts occur during menopause. Your body needs adequate rest. The more you can relax, the easier the transition will be for you. Your stress glands (adrenals) need to be working optimally to make up for the shutting down of your ovaries."1

One solution -- a few extra massages. They say their patients who scheduled more bodywork time during the "heat" of menopause were happy with the results.

Stress doesn't need to be your best friend :: Finding balance is possible

I used to think that I was a Type-A neurotic New Yorker. Well, I am... but as I've aged and lost my mother and grandmother, many of the things I thought were super important :: having my husband do what I ask as soon as the words are out of my mouth, having my children not act like children and dealing with co-workers who don't work at the same speed as I (I hope the ridiculousness is shining through) were not really important things. These things didn't need to be taken internally, thus causing me agida and angst that will ultimately shorten my life in the form of a stroke or heart attack.

So while I am still a total Type-A neurotic New Yorker, it's been tempered by healthy habits that reduce my overall stress. While I certainly can't tell you how to reduce the stress in your life, I can share how I reduced mine ::

Wellness
    Each month I get acupuncture and at least two sessions of bodywork. I no longer stress about getting to CorePower yoga class; I bought a CorePower DVD that brings the yoga to me on my schedule, whether it's 6am or midnight. I also try to walk or go to the gym at least five days a week, but if it's only three or four days, I'm happy with that, too.

    Also, after more than 10 years, I've kicked the smoking habit and haven't had coffee since May '09. I now drink Yerba Mate and herbal tea and plenty of water with fresh lemon. And of course, the occasional alcoholic beverage to keep all in perspective!

Get rid of the excess drama
     As a woman, this was the hardest for me and was a three-year journey. "Friends" or acquaintances who didn't offer any positive vibes to my life were let go. I also stopped overloading myself and lowered my expectations to the realm of reality. As a single being, I can only accomplish so much within a 24-hour period and if it's not all 350 items on my to-do list, the world will not end.

    The biggest change was in how I deal with my lover and my friends. I have high expectations. I saw a therapist who helped me put things in perspective and take these expectations off the shoulders of those I love. It enabled me to deal with them with more patience and caused me less... drama.

Enjoy the stillness
    It so easy to get so caught up with what you "have to do" that you lose the ability to simply "be." My work has been a big part of this change in my life. Durng most sessions, I spend more than an hour in complete quiet, with relaxing music in the bacjkground. Because I am paying attention to your body, your subtle changes, my mind doesn't wander; at most, I go completely blank.

    That "blankness", that stillness of thought, allows me an ability I never had before :: to live in the moment and enjoy the stillness. To be aware of my breath, my body. It's very powerful and very stress relieving.

So what changes can you make? To find the balance in your life and decrease your overall stress?

The Simplicity of Stillness -- Have you practiced it lately?

Millions of us are overloaded with responsibilities and distractions, and although we attempt to stay healthy by eating well, exercising, and getting enough sleep, what are we doing to nurture our minds and spirits? In this hectic world, is there still a time and place for stillness?

Marlise Karlin focuses on rebooting people by experiencing The Simplicity of Stillness® and offers some simple tips for living life well that cost nothing, but are invaluable in making the journey of life more enjoyable and balanced.

#1:  Breathe Into the Moment

In the midst of a busy day, take a few moments to find stillness.  Slow your pace, breathe deep, and refocus your attention away from the mind-chatter.  Instead, reflect on what is most meaningful to you in life, and carry those inspirational thoughts with you throughout your day.      

#2: Take Inspired Action

Being in constant reaction mode will leave you feeling exhausted & unfulfilled. After taking a moment of reflection and stillness, follow through with the necessary steps to achieve the goals you set forth for the day.  If a disruption occurs, acknowledge it and look for a solution, rather than allowing it to derail you.  Notice how your new focus helps you to stay on track with greater ease.

#3:  Water Your Garden

Truly acknowledge the people in your life for the value they bring to you and the world. As with a garden, relationships need to be nurtured and appreciated.  With even a sprinkling, the relationship will bloom – and the beauty of what is given will return to you tenfold.

#4 Be Aware of Your Attitude

Notice how you feel and how you radiate those feelings outward.  If you have a positive attitude, people will not only gravitate to you, but it might even help change the attitude of others from negative to positive.  If you are projecting love, generosity and hope, others may follow your lead.  Realize how what you give comes back to you!

#5 Make Choices

Acknowledge that you have the ability to make choices that will keep you moving forward toward your overall vision, rather than letting other people, or life’s circumstances distract you from staying focused on what matters most.  Choose what moves you toward your goals that give you the greatest rewards – inside and out.

“People are running at a hundred miles an hour, racing with the clock, trying to squeeze in ways to stay healthy and fit,” said Marlise Karlin. “It’s important to realize it only takes a few minutes a day to completely reboot ourselves by nurturing both mind & body to become more balanced and healthy.”

Stop Judging Your Beautiful Self :: Massage Fits You (yes, YOU!)

As you know, my practice is not the incense and candles type massage. Yet I am thankful that my objective clients schedule sessions and refer others for that very reason. Last week, I had a number of sessions that were emotionally trying. Folks who were able to release, able to talk about their body issues and others who had never had a massage and were referred to me because they were told I "held the space."

So when I saw this article, I thought it would be a great way to put out there to others that massage is so much more than hands on a body -- if that's what you want. And often times, when you find that therapist that "holds that space" for you, it can be a revelation that you never expected.

By Rebecca Jones

Sol Benson loathed her body. It went beyond mere embarrassment at how "fat" she was. Deeper still was the conviction that her body was unworthy of love, was deserving of nothing that felt pleasurable or nurturing.

And it was that alienation from her own body that for years kept Benson, a professional dancer who has waged a lifelong battle with anorexia, from getting the massage she knew would be so helpful to her. "I stayed away because getting a massage was being good to myself," said the 45-year-old Colorado mother of two, whose own mother and brother are massage therapists. "If I'm on a weight loss cycle, it's like 'I don't deserve love, I don't deserve food, I don't deserve to feel good about myself.'"

Benson credits Mary Rose--a Boulder, Colorado, massage therapist who has developed a special style of acupressure particularly appropriate for the physically fragile--with understanding her particular psychological fragility enough to help her turn massage into a tool for healing, rather than a doorway to despair.

It was the tender care from Rose, Benson explains, that helped the process. Her nonjudgmental ways helped Benson maintain balance. If, however, Rose had brought up weight, or in this case, the lack thereof, Benson admits it could have sent her into another purging cycle.

Benson's story illustrates just how complex the issues of body image can be in 21st century America and how massage therapists need to be careful as they negotiate this potential psychological minefield with clients.

Surviving trauma & dealing with loss through bodywork

By David Sobel and Robert Ornstein

Traumas usually follow from loss, and any loss can disrupt our sense of self, identity and permanence. We easily recognize some losses, like that of a loved one, of health, of possessions or of affection. Some losses are more subtle, such as loss of an ideal, or one's sense of purpose, hopes or plans.

Several studies of traumatic losses have found a relationship between traumatic events and health risk, including a decrease in immune function. Physical and emotional symptoms may also be present, including heart palpitations, chest pain, headaches, dizziness, loss of appetite, nausea, muscular pain, insomnia, inability to concentrate, irritability and fear of intimacy.

Some severe traumatic experiences require professional assistance. What follows is some bits of self-help advice that may be of benefit either alone or in conjunction with expert support.

Feel Your Feelings. Allow yourself to grieve. On the other hand, don't feel bad if you don't feel bad. Those around you are likely to send subtle messages about how you "should" feel. The most important thing is to allow yourself to feel whatever you feel.

Expect Ups and Downs. Many reactions to trauma are normal and natural healing responses, they're not signs of failure, weakness or "going crazy." For example, nightmares and flashbacks may have a value. They can be a signal you are working through the events, or they may be a sign you are searching for some new meanings. Even distress can help you mobilize ways of coping and healing.

Don't Do It Alone. A traumatic experience can disrupt your ties with others, leaving you feeling isolated. Seek out people who have gone through similar events. There are self-help groups for nearly every major trauma. If the thought of participating in a support group is not appealing to you, a one-on-one relationship with a friend or counselor is a good alternative.

Talk About It. There is mounting evidence it's healthy to confess and confide. One survey showed adults who experienced trauma as children and never talked about it were more likely to develop cancer, hypertension, ulcers and serious cases of the flu than those who talked about their experiences with others.

Writing Really Helps. Confiding our feelings in others or writing them down puts them into words and helps us sort them out. Words help us understand and absorb the traumatic event in order to eventually put it behind us. It gives us a sense of release and control.

Look For The Positive. Many victims of trauma find they reorder their life's priorities and appreciate life more. Some even work to change the conditions that led to their misfortune. Try to consider the trauma from a larger perspective. Finally, give yourself some credit for coping with all you've been through.

Originally published in Massage & Bodywork magazine, October/November 2001. Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

Integrating bodywork in dealing with trauma -- It can work

By the time I actually got to massage school, I had already had more than 15 years of experience of professional touching. Sounds weird when written that way, but that's what I did. Since I was a teen, I've been a big volunteer type. Candy striper (do they even have them anymore!?), reading to the blind. During college and in my early 20s, I volunteered with rape and incest survivors, a health clinic and with those living with AIDS. Touch was integral part of all those positions. More importantly -- understanding how, when and what type of touch was going to help, not hinder.

Last year, the Army finally got a clue in realizing that pills are not going to be the only answer to help our warriors when they come back from war. The men and women who put their lives on the lives aren't comparable to the soldiers of yesteryear and the treatments must change as well.

I currently work with a select group of those living with trauma and although it is emotionally charged, it is the most satisfying work that I can ever imagine. These clients understand that integration takes the whole person -- body and mind -- and you'd be surprised to know what can go on in an hour while you are "forced" to feel my hands on your body and try, for just a minute, to stay within the bounds of your frame. If you've seen your best friend die in front of you, if you've been abused by a person who professed to love you, if you're body has been used not for pleasure but for sexual pain, you'll know that staying in your body can often be a trying existence.

I highly recommend speaking with your mental health care provider about whether bodywork could be an integral part of your integration. As many of you know, I am on objective therapist, with feet firmly planted on the ground but trauma work is truly... well, I can't find words, but if there was one "holistic" aspect of my practice, trauma work would be it.

Having some back pain? Start by strengthening your core with some yoga moves!

Many clients come in with a complaint of lower back pain. If you've been a client of mine, you know I ask a lot of questions about your work space and level of activity. Why? Not cause I'm a nosy bugger, but because there are some things you can do at home to help reduce your pain without medication or too much effort and the first step is to strengthen your core!

This video clip from Beth Shaw, creator of YogaFit, offers some simple moves you can use to strengthen your core, which in turn, often helps to decrease your back pain.

Try some of these moves when you get up in the morning and before you head to be, then make an appointment for a great Thai Yoga or Deep Thai session and I guarantee you'll see a difference!

Massage Garage San Diego new video introduction

Researcher finds that coffee lessens pain of exercise

I find it a bit curious that many of my clients are athletes or lead very active lives. In fact, it's because of this clientele that I've lost 40 pounds since I started last year.

Since I endeavor to ramp up my regimen until I'm able to run five miles three times a week, so that I can run a 10K before year's end, this article about coffee's effect on exercise pain, was of great interest.

Bodywork after breast cancer surgery

NOTE: I am currently working with two women who are in remission and thought this was a wonderful article to share. Again, while this article is geared to massage therapists, there is useful knowledge for anyone to know and share.

While more women than ever are able to beat breast cancer, there is still a need to help them recover from breast removal surgery. Despite warnings to avoid bodywork on anyone with a history of cancer, properly prepared massage therapists can help survivors heal from their breast cancer surgery.

by Nicole Cutler, L.Ac., Institute for Integrative Healthcare

Weighing in as one of the diseases women fear most, breast cancer is estimated to affect one in every eight women. Despite breast cancer being the second-leading cause of cancer deaths in American women, its early diagnosis and treatment has drastically improved this illness’ survival rate. When included in a person’s recovery from this illness, massage therapy has the capacity to improve the physical and emotional health of a breast cancer survivor.

With compassion, specific training and attention to documentation and legal issues, bodyworkers have the tools to help clients mend the parts of their life fragmented by traditional breast cancer treatment. As one of the leading treatments for breast cancer, the complete or partial surgical removal of breast tissue can make a significant impact on a person’s life. In addition to the side effects from other therapies one may have received, the loss of one or both breasts may congest blood, lymph and energy circulation in the chest and upper extremities. Just as important to an individual’s well-being, breast disfigurement or amputation can take a drastic psychological toll on survivors.

Trusting your therapist's touch... easy for some, not so easy for others

One of things I am very conscious about in my practice, is the way that I approach a new client. Since I also work with people who are living with trauma, I often think I am maybe too aware of the issues of touch in the practice of massage.

One would think that if a person comes to a therapist, they are ready to be touched. That is not always the case. Each of you have your reasons why you choose the type of therapist that you do and under what conditions. For example, you can choose to go to a chain, like Massage Envy, a neighborhood wellness center that's been around a while, a massage school, a spa or a private therapist. The reasons vary, depending on what your ideas of the experience are and what you're seeking.

Curiously, many of the clients who have found me online are folks who have never received massage in their life. So the touch approach, I think, is even more important. One has to be very aware of the speech, the pressure and ensuring that the massage is what the client wants and not what I, the therapist, think they need. It's often a very fine line.

And many times, I've heard others say, "The idea of someone strange touching me freaks me out," when asked why they're never received a massage.  As with everything... to each their own. But if you have considered getting a massage, especially in these particularly trying times or if you've even just wondered about how you can let go a bit with your current therapist, this article raises some interesting points for therapists, which i think are also helpful for potential clients.

Massage Garage SD now on Facebook!

For those of you who have yet to make an appointment, you'll be happy to know that aside from being an excellent massage therapist (pat on the back!) I'm also a major class geek! So as any self-respecting, forward moving, always marketing geek would do... I've created a Facebook page for the business.

So please join me there. Ask questions. Leave comments. And of course... tell your friends!

Get your workout on your iPhone :: PumpOne fitness program

My dreams of returning to a size 4 are about as distant as my 21st birthday -- long gone and never to be repeated. However, as I enter my late 30s, my fitness goal is to simply feel better and move more. Variety is the spice of an active life and I see myself perusing fitness mags for the workout pull-outs they offer just for a different rep. So being a geek, the PumpOne program is just up my alley and I hope you find the program and the tips useful in your fitness routine.

According to Declan Condron, co-founder of PumpOne, the world’s most advanced iPhone fitness program, “variety in your workout is key, if you have a goal you are trying to reach, keeping your fitness program interesting and varied can help keep motivation up.” Declan is the fitness expert behind PumpOne’s newest iPhone app, FitnessBuilder, which offers over 400 different workouts tailored to every fitness goal imaginable – including getting that perfect bikini-body.

Declan addresses some of the most common fitness questions here:

What is the most effective way to slim down for summertime?
I recommend an all-round conditioning program that includes strength training, cardio and flexibility training. Depending on the time available, an ideal plan would have three days of strength training, two-three days of cardio, and stretching as often as possible.

How much time do you have to commit to see a difference in your body?
Ideally, you should try to do something everyday. This does not necessarily mean you have to be at the gym at the crack of dawn and workout for hours. By making some smart decisions you can add in exercise in short bouts through the day. For example, let’s say a person goes to the gym three days a week which is typical, and on the other days they do 10 minutes of yoga in the morning before going to work, 10 more minutes of walking the stairs during lunch and 10 more minutes of crunches or something similar when they are watching TV at night. This is an additional 30 minutes of exercise per day that doesn't really interfere with their daily work routines. By adding these short bursts they can really jump start changes in their body composition.
 
If you only focus on the areas that are going to show in a bathing suit (abs, thighs) will that improve those areas?
Not really, as there is no such thing as "Spot Reduction". Spot reduction refers to the idea that if you do a ton of exercises for a body parts, such as your triceps, you will achieve beautifully sculpted arms with no "wing" fat. This is unfortunately not the case. The best way to lose weight and gain muscle tone is to perform a total body conditioning program, and eat a healthy diet.

The most common question from the massage table :: The Benefits of Frequent Massage

New clients often rise from the table asking, "how often should I get a massage?" That's a tricky question and I generally state that the first thing to consider is your budget, then your overall health and whether you will perform the few suggestions I offer. While I offer discounts for packages, this economy may not make it feasible for you to come in every week, every two weeks or even once a month.

But I am one of very few therapists (that I've met anyway) who practices what she preaches. Depending on my client load, I get bodywork at a minimum, twice a month, acupuncture and fire cupping once a month and cardio/weight workout at least three times a week. Aside from my practice, I am a full-time blogger, which means many hours at a computer. So massage, exercise and acupuncture ensure my body and my mind are in working condition. I'm not a young hamster anymore, so if I wish to continue using my body as my most important tool, I've got to take care of it.

So the following article is a really great example of exactly how massage and bodywork can work for you!

Here's the beauty of bodywork:
Its benefits are compounded when massage is utilized as a frequent therapy. The more you get, the more it does. There's no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.  Researchers say the incredible benefits of massage are doubly powerful if taken in regular "doses." Professionals at the Touch Research Institute at the University of Miami explain the more massage you get, the greater benefits you reap.

How long after the baby can you still call it baby fat? The Baby Fat Diet may help you answer that question

In my practice, I see a lot of pregnant women, women trying to become pregnant and new mommies. And almost always, sometime during the session, the topic of weight comes up. So since my youngest is three years-old and until six months ago, I was convinced that sitting on my butt and wishing the love handles away was the best remedy, The Baby Fat Diet really hit home for me and might give a hint to you too.

Though a word to the wise for the guys or partners of new mommies... don't buy this for her. I mean, really. Hormones, weight, the whole "do I like fat in these jeans?"

from release

Losing the "baby fat" might seem like a daunting task. Getting back into the pre-pregnancy jeans might feel like a stretch - and today's current economy causes another kind of pinch. A limited budget, a demanding schedule and the desire for healthy eating complicates mom’s life even more.

Authors Monica Bearden and Shara Aaron, both new moms and dietitians, offer new tips for tried and true tricks that help moms lose the unwanted pounds without breaking the bank.

Inside the book, moms learn to:

Plan the menu.

• Make easy meals at home and pack snacks
• Get going with breakfast – rev up the metabolism for the day
• Add foods to lose – fruits, nuts, whole grains, and veggies fill up not out

Plan the shopping experience.

• Look up and down the food aisle, the most expensive items are at eye level
• Fresh vs. Frozen – Frozen fruits and veggies are picked at the peak of freshness and frozen to lock in the nutrition and taste – plus, frozen products can be more economical
• Know what’s on sale. Use circulars, manufacturer’s coupons, internet and coupon sites. Plan what you make based on what’s on sale in the store.
• Limit impulse buys – stick to the list

Plan for eating out

• Don’t drink your calories or jack up the bill – order calorie-free, cost-free water
• Be a kid again - order a children’s meal with the fruit cup side instead of fries
• Skip the mega-calorie dessert at the restaurant and have a small sweet treat at home