February 22, 2012 in Massage Therapy, Wellness, Women's Health by empoweringwellness

De-stressing your commute – turning road rage into road sage

Today, a client arrived a few minutes late for her appointment. She got stuck in traffic due to the tremendous amount of construction that’s going on all over the greater Washington DC metro area. She was able to calm down after a few minutes, and once her session began, she was able to let go of the stress of her commute. But, it got me to thinking about how difficult commuting can be, and how much stress it causes in our daily life.

The average American commuter spends an hour a day driving to and from work. During this stressful, stop-and-go time, it’s likely that blood pressure increases, adrenaline begins pumping, and muscles constrict and tighten. By the time you get home, you’re wiped out and grumpy, and you have less to offer to those you come home to. If this sounds familiar, recognize that you have the power to reduce commuter stress.

Here are a few tips to make your commuter time contribute to — rather than detract from — your life.

Employ adjustable back cushions, pillows, wedges, and lumbar supports for a more comfortable commute. For more information, check out www.relaxtheback.com.

To successfully sidestep the late-afternoon slump often caused by the stress hormone cortisol, keep some healthy snacks within arms reach. Celery, string cheese, water, and nuts — especially almonds — are good options for the drive home.

Borrow books-on-tape/CD from the library. Consider purely entertaining novels to ease the intensity of your drive.

Learn a foreign language. Libraries also loan out these types of tapes and CD, too.

Use your commute as an opportunity for spiritual or emotional growth. When stressing about a traffic jam, remind yourself that it’s completely out of your control. Remember, attitude is everything.

Practice breathing. When stress occurs, breathing becomes shallow and constricted. Taking full, deep breaths gives the body more oxygen, helping to regulate physical and mental function. Exhaling fully releases tension and built up toxins.

For more ideas on achieving calm in a busy world, consider reading Serenity to Go: Calming Techniques for Your Hectic Life (New Harbinger Publications, 2001) by Mina Hamilton.

Of course regular massage therapy and bodywork can definitely help you to manage the stress of your daily commute. So, invest in yourself and in your health, and book a massage today.

January 23, 2012 in Emotional Healing, featured, Wellness by empoweringwellness

Learning to Tango

I was walking with my wife and our dogs the other day when we passed the local fire station. There was a young firefighter / EMT outside and when she saw us with our dogs, she called out to us, “Come on over! We have dog biscuits.”

Our dogs love walking near the local fire station. The crews who work there are all very dog friendly, and rarely a visit goes by without our dogs getting some sort of treat. The other day was no different.

As we continued our walk, I mentioned to my wife that “if I had it to do over all again, I would seriously consider becoming a firefighter / EMT.” My wife asked me why, and I said something about how I thought it was a really cool profession and that they get to drive really big, cool trucks!

After we returned home, I tweeted the following from my Twitter account, “So, if you had to do it all over again, what would you do differently? I, for one, would become a fireman / EMT! What about you?”

I received some very interesting answers. My friend Kat replied that she would have loved to have studied abroad when she had the chance. Another person replied that they wish they had become a physical therapist. And yet another said that she wished that she had continued to dance and that she would love to learn to tango.

The tango remark reminded me of one of my favorite film scenes. You know the scene. It is from “Scent of a Woman,” where Al Pacino gives an impromptu tango lesson to Gabrielle Anwar. He asks her why she hasn’t learned to tango and she replies that she is afraid. Afraid of what, Pacino asks? And she replies that she is afraid to make a mistake. Pacino says, “There are no mistakes in the tango.”

There are no mistakes in the tango. I really love that. I think what he means is that when you submit to the seductive power of the tango, you become swept away by it. That seductive power overcomes fear. And when you overcome fear, you are not afraid of making mistakes. As Pacino says, “When you make a mistake in the tango, you get tangled up, and then you tango on!”

Fear of making a mistake is what holds most of us back. It keeps us tongue-tied when we try to learn a foreign language. It prevents us from trying something new or different. It holds us back from reaching our true calling. Fear of making mistakes sabotages our happiness.

My friend Lissa Rankin said to me that I could still become a firefighter if I wanted. She even suggested that the volunteer department in her town would welcome me with open arms, and that they also held the best BBQ party every summer! Now, I love BBQ a lot and it’s quite an incentive, but I do think I am pretty happy with my life right now. When I walked away from the corporate world 8 years ago to become a massage therapist and coach, I knew that I would make mistakes. But instead of fearing mistakes, I actually embraced them. Just like in Pacino’s tango, I knew that those mistakes would become part of my dance and that I would eventually glide through them. I would, as Pacino said, “just tango on!”

I’m very happy with all of the twists and turns my life has taken. I’m grateful for the incredible friends who grace my life every day. I know that on the long and meandering road called life, that I have “gone a long way out of the way, in order to come back a short distance correctly.”

But, I wouldn’t mind driving one of those cool fire trucks one day! And most of all, I really would love to learn to tango. So, I know I will. Someday, very soon.

I hope you enjoy this scene from Scent of a Woman as much as I do! And when you get tangled up in life, just tango on!

Please follow me on Twitter and Facebook!

January 16, 2012 in Wellness by empoweringwellness

A Walking Workout

Having Fun, While Burning More Calories!

Imagine the lone hiker, backpack laden with sleeping bag and bedroll, wielding a well-worn walking stick as she climbs the side of a snow-covered mountain. For centuries, trekkers have used walking sticks, partly as a defense against attacking wildlife, partly to aid in balance, and partly as support on long, arduous climbs. But in recent years, many hikers have replaced the single wooden walking stick with hiking poles.

Held in both hands and used to distribute weight more evenly through the four limbs, wilderness hikers have found poles invaluable for safety, efficiency, and comfort on long hikes. What wilderness hikers have known for some time now is that walking poles are a great way to relieve pressure on knees, ankles, and the back. They encourage better posture and provide a total body workout by engaging the upper body.

Now, hiking poles are showing up in urban areas as fitness walkers discover the benefits they provide. Nordic walking–similar in technique to cross- country skiing–is a great way to get a whole body workout, increase oxygen consumption, and burn more calories than regular walking or even speed walking. This total body workout burns 40 percent more calories and consumes 25 percent more oxygen. Poles can be purchased at most outdoor sporting stores, along with rubber tips for use on paved paths.

Technique
Adjust your poles to approximately 70 percent of your height and loosely secure the straps around your wrists. Hold the poles at an angle behind you so they propel you forward with a slight bend at the elbow. Use an opposite hand-and-heel motion as you walk–right heel strikes as left pole tip contacts the ground. And you’re on your way! Don’t be shy with your poles. Remember: You’re burning 40 percent more calories.

Read more about Nordic-walking.

Reward yourself after your walking workout with a relaxing, soothing massage! Schedule your session today!

January 12, 2012 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 50-something women

This is the fifth in a series of 6 articles on women’s health. In this article I focus on the “fabulous 50′s!”

The fifties – time for initiation into menopause

Menopause is a time in a woman’s life that can be a period of deepening wisdom and inner reflection. Medically, menopause means the ceasing of menstruation. Hormone levels begin to change and the adrenal glands become the primary source of hormonal support.

Some tips to stay healthy in your 50′s

- Increase essential fatty acids such as fish oil and vitamin E

- Take supplements that nourish and support the endocrine glands

- Make sure your diet includes vitamin C, vitamin B5 (best taken in a B-complex formula) and magnesium

Essential Oil Blend for Female Hormonal Balance

- 2 drops of Clary Sage

- 1 drop of Geranium

- 1 drop Ylang Ylang

This is a good blend for menopause discomfort, hot flashes, PMS and general female hormone balance. Clary sage releases dopamine in the brain, and some people experience a joyous almost euphoric response. It balances estrogen and helps balance the central nervous system. Geranium gently stimulates the adrenals, which play an integral part during menopause and hormone fluctuations.

Combine the oils and apply daily to the soles of the feet or to the abdomen.

January 4, 2012 in Massage Therapy, Wellness, Women's Health by empoweringwellness

Lymphatic Drainage – A Natural Immune System Boost

Lymphatic Drainage Massage Helps Fight Infection.

Does your immune system work overtime? If so, you might want to give it a boost by seeing a massage therapist or bodyworker trained in lymphatic drainage therapy. This technique can boost your immunity by increasing the production of antibodies, stimulating circulation, moving congestion out of the body, and reducing swelling, especially after surgery.

The lymphatic system supports our body’s immune function and involves several organs, glands, and tissues, hundreds of lymph nodes, and a network of vessels. A clear lymph fluid flows through these vessels and carries the metabolic waste (bacteria, dead cells, fats, fluids, proteins, and viruses) to the lymph nodes, where it is filtered. These nodes often swell when we are sick.

The lymphatic drainage techniques used by massage therapists and bodyworkers gently stimulate lymph nodes, help correct swelling and stagnation in those nodes, reduce local fluid retention, boost the overall immune system, and provide relaxation. As an essential tool in the treatment of lymphedema (excess lymphatic fluid), this therapy is often applied postoperatively and can be especially beneficial for breast cancer patients.

Administering this treatment requires advanced training and is performed with gentle, massage-like strokes. There should be no discomfort involved, in fact, you may feel you are hardly being worked on at all.

Aftercare
After your lymphatic drainage treatment, it’s possible you could feel some mild, flu-like symptoms, depending on how much strain your body has been under prior to treatment. This strain may be due to environmental pollutants, medication, and diet. Most people leave a session simply feeling relaxed, but if you don’t feel at the top of your game, drink plenty of water, limit your salt intake, and stay physically active.

Lymphatic drainage is one way to give your wellness a boost in a busy world that makes many demands on your immune system.

I incorporate lymphatic drainage into most of my massage therapy sessions with my clients. Help boost your immune system and schedule a session with me today!

December 28, 2011 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 40-something Women

This is the fourth article in a six part series on women’s health. In today’s post, I include an essential oils formula for adrenal fatigue. During this stage of your life, it’s especially important to maintain hormonal balance and adrenal health is critical.

Your 40′s are full of change.

During this decade, a women begins the transition into perimenopause, the five-ten year period before the onset of menopause. Hormonal shifts such as an excess of estrogen and declining progesterone often lead to unpredictable moods, heavy flow, hot flashes, night sweats, headaches and weight gain.

Tips:

1. Strengthen the digestive system by adding digestive enzymes and probiotics to your daily regimen
2. Magnesium, selenium, iodine and vitamin A help improve thyroid function
3. Regular exercise and proper nutrition are especially important

Essential Oils Blend for Adrenal Fatigue / Burnout

• 3 drops Pine Needle essential oil
• 2 Frankincense essential oil
• 2 drops Pine Bark essential oil

This formula is wonderful for “re-setting” the adrenal/pituitary response. It is best used in a fractionated coconut oil or grapeseed oil base. Pine needle or balsam fir oil is excellent for burnout and exhaustion. Its rejuvenating properties aid in balancing adrenal hormones and have a positive effect on the nearby kidneys. Frankincense helps to regulate the endocrine system by balancing hormones in the body (especially the pituitary and pineal glands.)

Frankincense also oxygenates the brain. Pine bark essential oil acts a restorative to the adrenals and tired bodily systems.

December 27, 2011 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 30-something women

This is the third article in a series of six articles on women’s health. This article features some specific tips for women in their thirties.

In your 30′s you are feeling more confident in your identity but your body also begins to show subtle signs of aging. Many women in their 30′s are thinking of motherhood or are giving birth fo the first time. This is therefore the time to focus on adopting a healthy diet and balanced lifestyle.

Tips:

1. Get enough of vitamins A and D, which play a vital role in normal reproduction and fertility
2. Eat an anti-oxidant rich diet to help fight back breast cancer risk
3. Maintain an exercise routine
4. Perform regular, monthly breast self-examination</li>

Essential Oils Formula for Breast Health

This is a very simple blend that may be used daily. Combine essential oils with 1 teaspoon of carrier oil (fractionated coconut oil or grape seed oil work well) and massage into breasts. Don’t forget to massage into the arm pit, as this is where lymph nodes are located.

• 2 drops Geranium Essential Oil
• 2 drops Frankincense Essential Oil

December 20, 2011 in Aroma Touch Therapy, Wellness, Women's Health by empoweringwellness

A Guide to Health for 20-something Women

This is the second article in a six part series on women’s health. The first article focused on hormone balance and on the lifestyle choices one can make to facilitate balance. In today’s post, we’re going to focus on issues related to women in their 20′s.

In your twenties, you feel invincible!

Many women in their twenties are more worried about their weight than they are about their health. They are often unaware that what they eat has long-lasting effects. College life often means lots of junk food, stress, poor sleep and other unhealthy habits. Many women also start their careers in their twenties, which often goes hand in hand with demanding hours and take-out food. It’s therefore no surprise that the twenties can be a hormonally challenging period for women.

Tips for living a balanced lifestyle in your twenties

• Establish an exercise routine
• Maintain healthy eating habits
• Protect your skin
• Get a good night’s rest
• Manage stress

December 20, 2011 in Essential Oils, Women's Health by empoweringwellness

A Woman’s Guide to Health – Part 1

I wanted to share some information on women’s health that I’ve received from doTerra, the line of essential oils that I use in my practice. doTerra has developed a line of products specifically formulated for women’s health. This is the first in a 6 part series. And, I’ve also included an essential oil formula for hormone balance at the end of this post.

Women are incredible. They are strong, yet vulnerable; compassionate, insightful and always willing to sacrifice. Women are capable of so much and they often put the needs of others before their own; however, there is one women’s need that should not be her last priority – her health. Simple daily choices and general awareness can keep you vital and glowing for years to come.

Hormone health

Hormones play a profound impact on your health. Estrogen and progesterone stimulate, regulate and / or control all vital bodily functions in women, as well as affect certain neurotransmitters that determine mood and thinking processes. Is it any wonder that hormone balance is key to maintaining optimal wellness throughout your life?

What contributes to hormone imbalances?

• Sugar and sugar substitutes
• Refined carbohydrates
• Trans fats
• Caffeine
• Pesticide-laden foods
• Alcohol
• Dehydration
• Lack of sleep
• Stress and emotional upsets
• Chemicals in personal care products
• Lack of exercise

December 15, 2011 in Coaching, Wellness by empoweringwellness

Five Stress Busters for a Joyous Season

You enter the holiday season with the best of intentions — looking forward to time spent with family and friends, decorating, shopping, baking. But as soon as you pile holiday activities on top of an already busy life, you’re likely to find yourself relating more to Ebineezer Scrooge than Martha Stewart.

Consider these five suggestions to keep holiday stress at bay:

1. Determine a Shopping Budget – For many, gift giving is an important part of the holidays, serving as a way to express love and appreciation for friends and family. But when the credit card bills arrive in January, you may discover you’ve extended your holiday stress well into the New Year. Plan your budget in advance, determine what you can spend, and stick to the plan.

2. Create a Time Budget – Many will make a shopping budget, but what about making a time budget? Before accepting every invitation this year, decide ahead how many parties you can and want to attend while maintaining your sanity. Make choices about your time commitments based on what you’d really like to do this year, rather than what you think you should do or what you’ve always done. Don’t forget to leave time for yourself.

3. Set Food-Intake Boundaries – You’ll likely be tempted to eat in excess, and don’t be too hard on yourself if you don’t stick to your pre-holiday eating standards. But do decide ahead of time just how much you’ll deviate from your eating routine.

4. Stick to Your Exercise Regimen – Regular exercise is a powerful stress buster. You’ll feel better, sleep better, avoid weight gain, boost your immune system, and maintain a positive outlook about yourself. While it may seem like an easy time concession to make, don’t give in to the idea. Stick to exercise, and you’ll thank yourself for it.

5. Take Time to Rest – Take time from your schedule to honor the cycles of the season. The holidays fall during winter solstice — the shortest day of the year. Learn from nature, and get plenty of rest.

You can also relieve stress during the holidays, or during any time of the year by scheduling regular massage sessions. Take care of yourself and schedule a session with me today.