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The Power of an Hour--Why have you NOT had a massage?

Posted on August 17, 2015 at 8:40 PM Comments comments (309)

When I first began massage school, I had a misconception that EVERYONE liked massage.  How could they not--it seems like the perfect cur-all from stress to muscle pain to just keeping you going on the right health path.  There are so many factors that need to be considered to make sure that every client has a good experience and can get the most out of their massage experience.

The first topic that always seems come up is regarding how much clothing should or should not be worn.  Every client is different.  Some relax best unrestrcted from clothing and techniques that cover more than one joint at a time.  Some feel much more protected keeping it all on and that alone will make clients relax better.  Regardless of your preferance the therapist will NEVER see you naked.  At every session I allow my clients to undress to their comfort level.  They remain draped with the sheet and blanket at all times.  I have had clients that  only take off their shoes.  I don't allow shoes on my table.  They remained fully clothed the whole session and that is perfectly acceptable.

Massage therapy can be very emotional for some.  The power of touch is very deep.  Think about everything we tounch during the day.  Think about who you have touched today and how it may have affected them.  Most of the time, touch is very healing, hugs of joy, hugs of sorrow, holding a child's hand, holding your lover's hand, a greeting kiss on the cheek, a high five for a great accomplishment or even just a pat on the back.  However, some do not receive this possitive touch.  Some have been hit, some have been choked and some actually do not receive any human touch at all.  It can be very important to find the right therapist/client match so that the benefits of possitive touch can reach everyone.

The power of an hour is actally powerfull--So why haven't you had your massage yet?

Find a Farmer's Market

Posted on August 3, 2015 at 9:55 PM Comments comments (460)

I have to tell you all that I am so excited right now!  Our garden is producing some super yummy food!  I know not everyone has time or space for a garden, so I really hope you help support the farmer's market.  It is the best, guilt free food you could possibly eat.

I have heard and listened recently to those frustrated with weight loss.  Trying so hard to meet their goals, feeling they have to be on one specific path.  I want everyone to know that food and eating should never cause such heartache.  I have taken nutrition courses and can tell you numbers and translate all the math.  But that's not what we do when we eat.  I love Michael Pollon's book "Food Rules".  He is a journalist who has some pretty good things to say about eating and nutrition.  His best rule of all "If you eat real food, you don't need rules."  How extremely true.

So when I say that this is the best time to lose weight, I'm not joking.  Eat real food, eat regularly=healthy weight loss minus the guilt.  One of the biggest questions I am asked is "What should I eat?" or rather "What do I need to avoid eating?"  I never suggest avoiding anything (that will make things worse) but always suggest that you add food.  Real food refers to whole food, food that is in its natural state and not processed.  Little by little you will find out what you like, that it is NOT more time consuming and that it makes you feel better.

Try some new food.  Eat (mostly in the morning).  Don't feel guilty or frustrated.  Sometimes we forget how easy it is to eat  foods that give us energy, lower blood pressure and make us feel good about our choices.  We eat other things too, cuz we are human.  We eat. We eat what is available.  But eating to lose weight is completely the best!

Prescription for~ Training 101

Posted on June 26, 2015 at 6:30 AM Comments comments (206)

Every program has variables or areas that can be changed up.  By properly using these variables, mix & matching, you will be able to reach your desired outcome without hitting a plateau.  These variables include, sets, reps, tempo and rest.

Reps and sets are probably the most commonly known in a workout setting.  Reps are how many times you perform a single exercise movement.  So if you are doing squats and you bend and straighten your knees/ hips 10 times, then  you have done 10 reps.  Sets will tell you how many times to repeat that number of reps.  When you write down three sets of 10 reps, it will look like 3x10.  

While three sets of ten reps is a total of thirty reps, please do NOT do all thirty at one time.  That's just one set of thirty reps.  I prefer to go through and do one set of each exercise, use 60-90 sec rest period and then go through the set of exercises again. Repeat three times.  However, there are several ways to go about it.  It is also ok to do one set, rest 30 seconds and do another set of the same exercise, for example.  The rest variable is important because it determines how much recovery time our muscles have between sets.  This ultimately determines which energy sources we are driving from as well as stressing different systems of our bodies.  The changes in rest periods will allow for variations on training to muscle fatigue, neuromuscular fatigue and also for proper energy activation so that energy stores are working properly when we need them.

Now the less well known variable is tempo.  This is the speed at which the exercise is performed.  The speed of the exercise also determines if training will be for strength, power or endurance.  Tempo is also great for training the body as a whole.  If you train soft/connective tissues in addition to just the muscles to withstand the riggors and stress of training you can work up to more stressful routines.  You will be much less likely to damage, irritate or injure those tissues during your workout.

Keeping the variables changing and working all systems will keep your body from hitting a plateau and ultimately hitting your goals in a  timely manner.  Always follow all the variables when provided a workout as they are all important in reaching your goals.


Why Get A Massage?

Posted on June 2, 2015 at 9:50 PM Comments comments (210)

To get a massage sounds so luxurious.  When people want to be pampered, they choose to get a massage.  Besides the pampering, are there any other benefits of getting a massage?

Massage therapy is a hands on technique that allows your body to be passively stretched, reach a relaxed state and removes wastes products from tissues.  Massage has been shown to be effective with conditions such as : low back pain, osteoarthritis of the knee, reducing post operative pain, boosting the body's immune system functioning, reducing the symptoms of carpal tunnel syndrome, lowering blood pressure and reducing headache frequency.  According to the Amercian Massage Therapy Association research is ongoing and the therapeutic benefits are continuing to be studied.

Our activities of daily living cause stress and muscle imbalance.  There are things like sitting in a haul truck or sitting at your computer all day that are unavoidable.  Because of this, it is currently recommended to receive a massage once a month for maintainence purposes.  There are a variety of techniques that are integrated to achieve specific goals to meet your needs.

Massage therapy is a good way to pamper yourself, but beyond that it is an effective way to address aches and pains, give your immune system a boost and add a different dimention to your self-care routine.

Change Your Perspective About Eating

Posted on May 4, 2015 at 6:00 AM Comments comments (559)

When trying to decide on healthful nutrition choices there is so much info, choices, diets, tips etc. that it gets very confusing and overwhelming quickly.  Every magazine has skinny recipes, different ideas are trending on the internet and people are still following fad diets of the celebraties.  So from Paleo, Mediterrainian, the Shred, grapefruit diet or even carb loading~ What's the scoop?

It is the Soost Outdoor Fit Biz's possition to "Keep it simple."  Now of course there are a few rules such as "you can't outrun poor nutrition".  While I don't count calories, cals in do need to equal cals out.  The best way to follow any set of rules without making your head explode is to eat real food a.k.a. eat clean.  The cleaner you eat the better you will feel and better weight will be maintained.  

Several things happen when you eat real food:

  • Natural food is full of nutrients and fiber.  This means that you will stay fuller longer and assist your digestive health.
  • It is low in calories, so you can eat and snack without being hungry or feeling guilty.  Can you over eat on healthy whole foods--yes you can, but it is less likely to happen.
  • Pay more attention to what you are putting into it.  If you are looking for a change, then focus on foods that fuel you--give you energy and make you happy about your choice.  
  • Choose more foods that have antioxidents, phytochemicals and are nutrient dense, while choosing fewer foods that have allergens, irritants and non food substances in them.
I know when I eat, which foods will make me feel good and which foods will make me feel bloated, give me a sugar crash or just make me not feel good.  These tend to be comfort foods that I eat when stressed or unprepared.  However, I do not have time to get sick or be too tired~so I focus on the good stuff.

Please also realize that you deserve the best.  Your body does not function with way it should, when you don't eat real food.  So do not go for cheap, boxed, food like substances.  You deserve the rich full colors, full nutrient, real foods that improve digestion, mood, activity level and improved immunity.

Keep things simple.  Its does not matter what name you give your diet as long as the foods agree with you and the food is real and NOT a food like substance.

10,000 steps a day

Posted on April 26, 2015 at 4:05 PM Comments comments (272)

Movement is what helps keep our bodies functioning properly.  It not only improves muscle function, but movement works as a pump to flush our bodies.  The lymph system, for example,  completely relies on movement for this purpose, as it does not have its own motion system.

It is recommended to maintain your health with 10,000 steps a day.  That is equivilant to 5 miles a day.  Don't let the big numbers slow you down.  You do need to make yourself aware to make sure it  all gets in.  My suggestion is to purchase a pedometer.  A pedometer counts your steps for you.  It comes with instructions to set it up with your personal stride length.  Once you see how much you move regularly through out the day, you will be able to start goal setting.  You may be surprised, as most people who are on their feet all day think they are closer to the 10,000 steps than they really are.  So depending on your schedule and how ambitious you are, there are options to get your steps in.  

Option 1- Wake up and get 'er done!  Weather you want to go out and enjoy the morning air or hop on the treadmill, you can get it out of the way to begin your day with an accomplishment.  

Option 2- However, you may want to take several  smaller walks through out the day.  It all counts and adds up.  You can walk 10-15 min a time to get all your steps in.  Parking in the back of the parking lot and chosing steps instead of the elevator are easy ways to increase your steps.  

Now you have a goal.  Everyday work towards more steps than you did the day before.  Once you are up to your 10,000 steps a day--make sure you do it EVERY DAY!  Your overall health and well being revolve around how much movement you get in.  Challenge yourself today and make sure you get in your 10,000 steps.


Order your body media here to find out exactly how much you are moving and how many calories you are burning.



Spring Cleaning

Posted on April 5, 2015 at 9:55 PM Comments comments (199)

Spring is here, even if it does not always feel like it yet.  Spring marks new beginings and new life.  The days are getting longer and the outdoors start to call to us.  This is a great time to look at our fitness/health plans.  Make sure everything is on track.

Clean up your eating by surrounding yourself with appropriate food and snacks.   This is a new begining so ditch the super high calorie comfort foods and think light, yummy and summery. Prepare your week and put together your meals and snacks to grab and go.  One day a week to make the rest of the week mindless.

Make sure that you are using a NASM specialist to help you with your program.  By utilizing the specialized & personalized program you will defeat the dreaded plateau.  Your body is smart and learns, so something that may have worked when you started may not be working now.  This could keep you from hitting your goal.  However, this program is specifically designed to keep things moving at an appropriate pace.  By using selected variables as well as periodization (using different phases at different times), your goals will be met while also decreasing your chance of injury.

I hope everyone had a wonderful holiday weekend, spent with family and friends.  New beginings are a wonderful thing.  An opportunity to take.  Enjoy spring time weather and fresh air, it will help you to stay on track.

Under the Weather

Posted on March 22, 2015 at 5:45 PM Comments comments (1480)

I have to admidt, I am not feeling super today.  It is rare that we get sick at my house, but my toddler got a mild cold and sneezed right on me. Now I have a cold too.  Now I actually do this most mornings anyway, but when I am not feeling great I do this several times a day, cuz it really works.  I have hot tea with honey and lemon.  It is a great way to start the day and when you have a cold or sore troat, it is very soothing.  


Lemon is an antimicrobial, keeping things clean and germ free. When adding it to your tea it not only helps by providing vitamin C, but also allows your digestive system to preserve disease fighting compounds from your tea instead of destroying them.

Honey coats your throat and also has several healing and preventative properties to it.  It is a natural antibiotic and antioxidant.  Studies have shown that honey can suppress cough and provide relief from upper respiratory issues.

Now I do prefer a good green tea, but I was out today.  So I just used what I had. Still amazing:)  However, https://www.sharecare.com/health/tea-health/what-health-benefits-green-tea" target="_blank">green tea is probably better to take  with you than regular water!

So not only is this one of the best cold remedies, but it helps to support a healthy weight as well.  Here to staying healthy during this change of season.

Prepare for those Manic Mondays

Posted on March 2, 2015 at 6:00 PM Comments comments (210)

Today is one of those days where you just fly by the seat of your pants.  We all have days like that, where you expect one thing and then something takes you in another completely new direction.  I suppose that is what  Monday's are for.  My oldest child broke his leg yesterday snowboarding, so today was just trying to get used to the cast, crutches and pain.  We were called by the hospital to get another set of x-rays.

So the juggling of the busy life resumes.  My boys both needed extra attention today (and didn't mind fighting for it!), but rearranging our schedules does not mean eliminating the time we need to care for our own selves.  The busier we are, regardless if you are a high powered business person or a stay at home parent, the more we need to plan ahead.  To some this sounds so unfun, but to others, life would not  exist without it.

  • Prepare your meals on the weekends for the week.  This will allow for much easier meal times, as well as the switching of them if need be.  Know what you have on hand and know which days supper needs to be waiting for you and which days you can finish putting supper together when you get home. 
  • Have an alternate workout plan.  You still need to work out, even if you have a busy day.  You probably need it even more on those days:)  I prefer to work out at the Rec Center after I'm done working. However, with kids appointments and activities, that does not always happen.  I can have some me time after they go to bed.  Working out at home is just as good and then I get a great night's sleep as well.
  • Don't let your schedule rule you.  I have to admidt I'm not the best planner, but sometimes strategically planning things is the only way to get everything in.  But be flexible, don't let a little change in your carefully planned day cause increased stress.  Everything will still get done, even if its not exactly the way you thought.  Prioritize each item so the ones that really need attention still find a moment, but others may have to wait til tomorrow.   Let it go, as the increased stress causes too much damage to your body (that you already don't have time for).
Always at the end of each day, take time for yourself, don't forget to breath, and push that reset button so that tomorrow will go nice and smooth.

Motivation Monday

Posted on February 9, 2015 at 2:00 PM Comments comments (214)

Today is Motivation Monday!  There is nothing like a Monday to set that restart button and get things moving.  Today focus on you.  How do you perceive yourself?  It is how others also see you?  A little bit of reflection is always good to make sure you are staying on the right track.  Take a step back and see where you are.  Is this the direction you want to be heading? Don't be afraid to list on paper some of the things you want or that already do make up the wonderful you.  Decide whch words suit you best and which ones may still need some improvement.

You are never going to please everyone all the time, but you can be the person you want to be.  BE a go getter! BE active! BE persistant! BE motivated! BE prepared!  BE the best you and do it today.