Sweetheart 60 min Massage: $50 (reg $60)

Sweetheart 90 min Massage: $75 (reg $90)

Couples 60 min Massages : $99

Couples 90 min Massages: $149

*All massages include heated herbal compress, heated table, hot stones, liniments and aromatherapy at no extra cost.  My massage style is totally customized and integrative, and I never up charge for deep tissue or other therapeutic modalities.  Call today to book your appointments!

If exercise and weight loss is your resolution, start with a simple plan, like the 10/20/30 method; 10 minutes of quiet time, 20 minutes of reading, and 30 minutes of exercise.  Practice this method starting one or two days a week, and increase the frequency each week, it takes about 4-5 weeks to form new habits, so be patient and consistent, and before you know it you will be in a whole new routine.  I have seen many clients embark on a radical change in the new year, like going from absolutely no exercise, to training 1-2 hours a day in the gym…and unfortunately, either due to injury or burnout, they end up quitting only a few weeks into their new program.  Moral of the story…start small, start slow and gradually build…and you will see results.

Another proponent of change is positive thinking.  Don’t limit yourself by thinking only of the things you cannot eat, or cannot buy, or cannot do…instead open your mind by writing down and pondering all of the new things you will be able to incorporate with your new resolution.  If you are going vegetarian or starting a new eating lifestyle, write down all the new foods you want to try, instead of fixating on all of the things that you have decided to cut out.  Journal your progress each day, take a picture of yourself each day, talk with a friend, blog, do whatever you need to do to effectively process the changes you are making and be aware of how far you have come.  Documentation is integral to maintaining consistent results, and can be just what you need to motivate you in moments of doubt.

Most importantly, be kind to yourself, don’t over commit or exhaust yourself mentally, otherwise you find yourself even more stressed out than before you made your resolution.  Stress is highly toxic to our body and tissues, and is ultimately the root of all disease.  No matter your resolution, there will  be bumps in the road, and moments you want to turn back.  With that said, making a plan for those moments will help keep you committed and ready for change. One way to combat stress, ease sore muscles that are becoming accustomed to workouts, balance tissues and circulation, and improve mental clarity is, yes, you guessed it…..consistent therapeutic massage!

To help boost confidence, morale, attitude, and in a general effort to increase the consistency of your massages, I am offering 2012 Winter Massage Packs.  Those who purchase a Massage Pack, will be committing to regular stress relief, and a more in tune and healthy body.  The massage packs expire 6 months from the date of purchase and do not include gratuity.   Although I will not require it, it is probably best to set up all of your appointments at once, not only does this ensure that you will use all of your minutes, it also helps you maintain a massage routine.  Prices are as follows:

60 min 3 pack  $150(regular price $180)

60 min 6 pack $290(regular price $360)

Custom Packs available upon request, please email or call for more info

So, no matter your resolution, don’t let the stress of a lifestyle change take you off course, make a commitment to regular massage, health and wellness, and start 2012 with an open mind, body and spirit!

New Year’s is the only holiday that celebrates the passage of time. Perhaps that’s why, as the final seconds of this year tick away, we become introspective. Inevitably, that introspection turns to thoughts of self-improvement and the annual ritual of making New Year’s Resolutions. New Year’s Resolutions offer the first of many important tools for remaking ourselves.

People the world over make New Year’s Resolutions. Often, what we vow to improve is some habit related to health, weight, exercise, occupation and income. You may think your successes or failures in this department are of no interest to the world at large. Not true. In fact, a whole branch of science—psychology—is devoted to behavior modification. And psychology tells us that there are five stages involved in turning resolutions into realities.

The Five Stages That Lead to Successful Resolutions

Pre-contemplation: The desire to change is vague. This is a good time to seek information and ask some important questions such as, “What risks am I running by going along just as I have been?”

Contemplation: Weigh the benefits of change. This is a time to get specific, to monitor behavior. For example, keep a record of how much you eat, drink, spend, etc.

Preparation: Begin making small changes. For example, you might give up some TV time and redirect your energy. Now’s the time to tell family and friends that the leopard is about to change his spots. This is the time to make a firm commitment.

The Action: Banish and sacrifice vices while embracing and committing to new virtues. At this point, give yourself all the help and support you can by creating a sense of accountability to others. Encourage family and friends to prod, provoke and push you.

Maintenance: This is the challenging part. You’re finished with your old habit and into your new life. It is a lot easier to maintain your resolution than it is to regain it. Do your self a monumental favor and stay focused on WHY you set this resolution in the first place!

Those who stay the course and fulfill their resolutions share these characteristics:

1. They believe in their ability to change. 2. They did not indulge in self-blame or excuse making. 3. They avoid wishful thinking and concentrate on results. 4. They understand their motivators and reasons why the resolution is important.

Resolution Guidelines

The most important investments require time. Setting and achieving a resolution requires focus, effort, and commitment. Changing old habits and developing new ones won’t happen overnight. The following four guidelines are meant to help you achieve all of your New Year’s Resolutions:

1. Focus on one resolution at a time. Divide and conquer the activities to achieve your desired results. Break larger tasks into smaller ones — each of these make up your Personal Resolution Roadmap, a path to achieve your goal.

2. Create a sense of accountability. Designate a friend, mentor, or companion for sharing successes, monitoring progress, and offering support. The benefit of involving others in your goals and plans is instant access to experience, knowledge, and wisdom— it also raises the bar of responsibility.

Research indicates that one of the qualities of those who are successful at making changes is that they have excellent support systems. Many of those who make resolutions never tell others about them. Consciously or subconsciously, that way if they fail no one will view them as a failure.

Communicating your resolution and intentions actually increases your accountability to the behavior. From the very beginning it is important to share your objectives and goals with those around you so that you can enlist their support. Knowing that you are accountable to someone other than yourself will help to keep you on track.

3. Persist until completed. A resolution achieved is a stunning example of consistency and hard work. If you fall behind schedule or are sidetracked for any reason, refocus! Just don’t give up! Don’t surrender to temptation, difficulty or temporary failure. Persist until you achieve the goal.

4. Cultivate personal integrity. Integrity gives you the oxygen needed to cross the finish line of accomplishment. Your commitment determines your level of success. This commitment boils down to two essential tactics: daily action and review.

Resolution Beginnings

The nuts and bolts of achieving any resolution are invariably the same. Neither the size of the resolutions nor the person achieving it matters. Successful New Year’s Resolutions consist of the following:

Clear Purpose — For a dream to become a goal, it must be specific. Being thin is an image, losing 10 pounds by March 1 is a true resolution. Be clear on what you want to achieve.

Make a New Year’s Resolution that you have a real, bona fide intention of keeping. The truth is most people have not made a genuine, serious, no-kidding-around-I-really-mean-to-do-this New Year’s Resolution!

In Writing — Describe precisely what you want, how you will earn it, when you will have it, and the benefits you’ll receive from achieving your resolution. Write the details, but don’t make it complex. When you put it in writing, you increase your chances of moving to the next step and increasing your level of commitment.

Your mind, while blessed with permanent memory, is cursed with lousy recall. Writing your resolution goes a long way towards achieving it.

Commitment — Without commitment, you can say, “Farewell dream. Adios potential. Toodleloo success. Hello Mediocrity!” Your resolution will find a more deserving soul: someone with courage, character, conviction… commitment.

Commitment is not only habitual but also essential — it moves you ever closer to your resolution and ultimate success. Commitment is the heartbeat of your goal.

Accountability Counts — commitment means you own it. You are responsible for taking the resolution that’s on paper and turning it into a desired outcome. Owning it means tasking responsibility for changes, risks, failures, and successes.

Creating Your Resolution List

Write down your list of New Year’s Resolutions. Get them all out of your head and down on paper.

1.______________________________________________________________________

2.______________________________________________________________________

3.______________________________________________________________________

4.______________________________________________________________________

5.______________________________________________________________________

6.______________________________________________________________________

7.______________________________________________________________________

8.______________________________________________________________________

9.______________________________________________________________________

10._____________________________________________________________________

Focus, Focus, Focus!

Does one resolution stand out? One that you are ready to go after. Focus on this one; you can replicate the process later.

My #1 Resolution is:________________________________________________________

________________________________________________________________________

Congratulations on your decision. This focus is critical to moving forward.

Resolution Validation

Next, validate your chosen resolution’s importance. For each question below, ask yourself if you’re getting a green – go, yellow — caution, or red – stop signal.

If a caution or stop signal pops into your head, stop to ask why. It might mean that this resolution isn’t the right one to be focusing on. The validation test will keep you motivated as you continue on your resolution road trip.

If the validation questions show you that this is the wrong resolution for now, start over. Return to your original list, and work through the process once again. It is wiser to focus on the right resolution than to start one you’re not committed to.

Write down what comes to mind as you read through each question. These notes will serve as a motivational tool for you when you are in the middle of your resolution plan.

Is This Resolution Part of My Personal Mission?

Does this resolution align with my mission? How?

_________________________________________________________________________

_________________________________________________________________________

How does this resolution align with my values?

_________________________________________________________________________

_________________________________________________________________________

How will this resolution bring me closer to living my mission?

_________________________________________________________________________

_________________________________________________________________________

Is This Resolution Really Me?

Is this resolution authentic?___________________________________________________

_________________________________________________________________________

Can I envision myself accomplishing this goal?____________________________________

_________________________________________________________________________

Is it a habit that I can incorporate into my life?______________________________________

_________________________________________________________________________

Am I The Owner of This Resolution?

Is this MY goal? ____________________________________________________________

_________________________________________________________________________

How can I take complete ownership of this resolution?

_________________________________________________________________________

_________________________________________________________________________

Is This Resolution In My Control?

Is this a resolution I can actually achieve? ________________________________________

_________________________________________________________________________

Is it within my control or someone else’s?_________________________________________

_________________________________________________________________________

What do I control about this resolution? __________________________________________

_________________________________________________________________________

What do I not control?________________________________________________________

_________________________________________________________________________

How Will This Resolution Stretch Me?

Is this a resolution that will make me grow?_______________________________________

_________________________________________________________________________

How will it help me learn new things? ___________________________________________

_________________________________________________________________________

By investing your efforts in each of the five stages that lead to successful resolutions, you give yourself a launch pad for starting your new year and your new life.

I wish for you a New Year of health, wealth, and happiness. A year in which you give yourself many gifts to include the gifts of love, patience, and faith. I encourage you to pursue your resolutions with open arms and to believe deeply in your ability to enjoy the rewards of resolutions and dreams achieved.

Everything Counts!

Gary Ryan Blair

Gary Ryan Blair is the inspiration behind New Year’s Resolution Week. This annual event was founded on the premise, that a single resolution can positively and profoundly create lasting change in your life and help to make the world a better place. To become part of the world’s largest personal change initiative, visit www.GoalsGuy.com.

 I tell this story not to create fear, but to tell others my experience and get the word out on ovarian cancer.  We hear so much about breast cancer in mainstream media (which is awesome!), but it seems other hormonal cancers, particularly ovarian cancer doesn’t get much coverage.  Ovarian cancer is called “the silent killer”, because the symptoms and warning signs are so elusive, and sadly once it is discovered it is often in the very late stages.  One of the best ways to protect yourself is to see if you have any family history (I didn’t, so it was even more surprising), and if you start experiencing any/all of the symptoms below, see your OB/GYN immediately.  Daily journaling can also be a great way to track your overall health, the best time is right before bed, jot down notes for the day regarding digestion, energy levels, sleep schedule, etc.  If you notice a particular symptom keeps coming back, maybe it’s time to investigate further.

Ovarian cancer is NOT something that is checked for in yearly well woman exams, only cervical cancer is screened for via pap smear, and breast cancer through exam.  So if you feel like something just isn’t right, go with your gut, and ask your doctor what options you may have for screening.  Depending on the severity of your symptoms they may just start with an ultrasound, but abdomino-pelvic CAT scans are also an option.  Please be aware that CAT scans do expose the body to a large amount of radiation(in particular abdominal scans!), which can be the very cause of cell mutation and cancer, so educate yourself on what screening methods you feel are comfortable and safe for you.  I was never required to get a CAT scan, and have been continually screened by ultrasound since the surgery.  There is also a blood test called the CA-125, but it is not yet used by all physicians as a routine screening method due to its ineffectiveness to detect early stage cancers.  I was given the CA-125 on my initial visit last fall after the tumor was detected on ultrasound and I did not have an abnormal result, but that’s not to say that it doesn’t work for others.  Be aware that ultrasounds, CA-125 testing, and CAT scans can be very costly, so check with your doctor on estimated costs and insurance options before tests are administered so you can see what your most affordable options will be.   There are multiple clinics in the metro area that offer discounted cancer screenings, and you may be able to get the same test somewhere else for a much lower cost!

WARNING SIGNS/SYMPTOMS OF OVARIAN CANCER:

• Abdominal pressure, fullness, swelling or bloating
• Pelvic discomfort or pain
• Persistent indigestion, gas or nausea
• Changes in bowel habits, such as constipation
• Changes in bladder habits, including a frequent need to urinate
• Loss of appetite or quickly feeling full
• Increased abdominal girth or clothes fitting tighter around your waist
• A persistent lack of energy
• Low back pain

I am proud to say that I am cancer free at this time, I am not on any hormone replacement or prescription drugs, I see my oncologist regularly, and have made drastic changes to my diet since my diagnosis.  I started seeing a naturopath shortly after surgery who specializes in oncology, and has helped me understand that my nutrition plays a huge role in my overall health.  For more info on diet and nutrition please see my Antioxidant 101 blog.  Listen to your body, and BE WELL!!!

There are many options for growing herbs indoors, here are a few I found while researching my own indoor options:

1) Find a sunny window in your home and grow some of your favorite herbs, the following is a link to some of the easiest herbs to grow indoors as well as helpful growing tips:

http://www.divinecaroline.com/22164/85422-nine-easiest-herbs-grow-indoors

 2) Take the hydroponic route, avoid messy soil and grow your herbs in these beautiful recycled hydro wine  bottles:

http://www.branchhome.com/index.php?main_page=product_info&products_id=835

3) Yet another hydro option that also includes lighting, the Aerogarden : 

www.aerogarden.com

4) Still not sure you want to grow indoors? Try this lovely herb storage tip for fresh herbs during winter…Start harvesting your herbs, clip the leaves, place leaves in ice cube trays with water, freeze and store!!! You have instant fresh herbs for casseroles, soups and savory winter dishes, watch the very short how to video:

 http://www.naturalnews.tv/v.asp?v=F2A4147E393975DA6119D6EA8189CB2F

1. WASH YOUR HANDS, and wash them OFTEN!

Hand washing is the easiest way to prevent the cold/flu bug, use plenty of soap and water, and remember to scrub under nails, between fingers, and up to your wrists.  Sing yourself Happy Birthday while washing, and you’ll know you washed long enough.

2. BLOW YOUR NOSE…and wash your hands after

No need to instruct on nose blowing, but blowing your nose often keeps things cleared out, and when you keep the cold bugs from penetrating you keep yourself well!

3. GET QUALITY SLEEP

This goes without saying, but take the time to really check in with your body.  If you are tired and worn down, your body cannot combat illness.  Be sure the mattress you sleep on is comfortable, and you aren’t waking up throughout the night.

4. STAY HYDRATED

Water…water…water! Keeping your body hydrated with proper water intake is key.  Drinking hot liquids (decaffeinated herbal teas, warm lemon water, etc) will also help keep sinuses clear and hydrated. *Caffeine does dehydrate the body, so moderation of coffee, etc is always a good idea. 

5. SINUS RINSE/SALT WATER GARGLE

A routine sinus rinse will keep passages clear and hydrated.  A routine gargle will fend off sore throats and keep your throat clear as well.  A sinus rinse kit can be purchased at Walgreens, Wal-Mart, or your local health food store.

6.  EAT HEALTHFULLY!!!!

Nutrition could be the MOST important tip on my list.  Avoiding salty and sugary foods will be one of the best tools you give your body in defending itself against colds.  Filling your body with nutritious, organic produce will flood the system with Antioxidants making it that much more difficult for bacteria and viruses to penetrate and take hold.  Finding foods rich in Vitamin C & D (citrus,berries, broccoli, kale, etc) that support the immune system can be most beneficial.  See my antioxidant 101 blog for more nutritional info!  *Avoiding dairy can be helpful, as it does encourage mucus growth in the body.

7.  COME FOR REGULAR MASSAGE!

Keeping your body/mind/spirit tuned up with regular massage can be quite helpful during the fall and winter months.  Bring your nervous system back into balance with regular massage, and reap the benefits of a balanced body!  With that said, if you have a fever, chills, aches, etc….please rest and get well before coming for a massage.  Receiving massage in the first stages of a cold can be very counter productive, as massage can be quite circulatory, and stirring things up is the last thing we want to do.  However, if your cold has run most of its course and you feel significantly better, a massage can be most beneficial in flushing the rest of the bug out of your system and giving you more pep in your step!

Massage is much like exercise, diet, or any other lifestyle/wellness choice.  The more time you invest, the more consistent the results will be.  If you only exercised once every six months you would likely not see much change, but if you consistently exercise you notice amazing changes in your body.  The same is true of massage, if you only come for a massage every six months or once a year, you may get temporary relief from acute issues, but will likely continue to see long-term chronic issues get worse.  This is not to say that you need to be coming every day for a massage, but imagine how much better you would feel from a monthly or weekly massage! Your body is much like your car or home, and when regularly tuned up or repaired, the body is much more efficient.   Imagine if you quit taking your car to have its oil changed, you may save some cash short-term, but one year down the road you would likely find yourself broken down on the side of the road and getting ready to write a large check for repairs.  The great thing about cars, is the parts can easily be replaced for a large chunk of change.  Unfortunately, the same can not be said about our bodies, although we are resilient beings, once injured, healing can be a long-term process. 

 Also, keep in mind that massage is great for tight and injured muscles, but it also has profound effects on the nervous system, mind and spirit.  Stress is the most dangerous and painful injury to your nervous system, particularly long-term consistent stress.  Stress raises cortisol levels and when left unchecked can reek havoc throughout the entire body.  I refer to stress as the “silent killer”, it may not feel like a spasming muscle, but trust me, it has drastic effects on your body.  If you compare your nervous system to a computer, a massage is much like hitting the RESTART button, it helps bring the nervous system back down to baseline, and tells the body, “relax, it’s ok…nothing to fear.”

For those suffering from an acute injury  (sports, car accident, long-term use injury, etc), or those new to massage who want to get their bodies back on track, a short-term consistent therapy plan is much advised.  Perhaps 1-3 times a week for the first 1-3 months, and once inflammation/pain/stress is reduced, the sessions can be further spaced out.  Once the initial issue is dealt with, most clients find a maintenance plan of 1-4 massages a month to be ideal.  However, I have some clients who come twice a week , who have no acute issues, but find that the consistent relaxation and continuous work on the muscles keep them in excellent condition, particularly athletes and those under high stress  (who of us isn’t under stress these days??). 

Lastly, please do not let cash flow prevent you from getting the bodywork that you need.  I do understand that these are difficult financial times, and that although many of us need massage, our budgets do not allow for it.  For those who need consistent bodywork but don’t know how to pay for it, I am more than willing to accommodate fixed incomes and budgets.  Wellness should not be unaffordable! Please contact me directly to discuss payment options and programs. 

*** I assess each client individually, so these guidelines are merely for reference, and depending on your unique situation and how your body responds to the work, a program will be custom tailored to your specific needs and budget.