How to Introduce a Friend to Massage

Sharing the Benefits of Bodywork

When we experience something good, it's natural to want to tell everyone about it. Massage is no exception. Here are some ways to share your enthusiasm for massage therapy.


Gifting Massage

Gift certificates are a great way to share massages with the people in your life. Looking for the perfect birthday present? Purchase an hour gift certificate for them with your favorite massage therapist. Thanking someone for pet sitting? Reward them with a half-hour reflexology treatment. If it's your spouse or significant other that you're hoping to get interested in this healing therapy, perhaps a couple's massage, where two people receive massage in the same room, could be an anniversary gift.

Giving someone a gift certificate allows the recipient to experience massage without financially committing to something that they might not be sure about. After the initial visit, it is up to them to evaluate whether the experience makes them want to pay for another one.


Outline the Benefits

Most people are aware that massage is effective at relieving stress and promoting relaxation, but there are myriad benefits you can highlight depending on your audience. For those who suffer from low-back pain, a study by the Group Health Research Institute in Seattle has shown that massage is more effective than medication at reducing pain. Some massage therapists provide specialized sport massage, something that might appeal to your golfing buddy who needs to loosen up his swing and increase his range of motion.

In addition to helping people reduce pain or cope with physical injuries, the supportive touch of a massage therapist can be a powerful positive encounter during times of emotional distress. If someone in your life is dealing with grief or loss, you might recommend massage as a way for them to relax and be tended to without having to actively share their feelings, a welcome relief for many people.

Here are just some of the positives that massage and bodywork can provide. You can tailor your "pitch" to your audience by focusing on those specific to their situation:

--Alleviate low-back pain and improve range of motion.
--Enhance immunity by stimulating lymph flow--the body's natural defense system.
--Exercise and stretch weak, tight, or atrophied muscles.
--Help athletes of any level prepare for, and recover from strenuous workouts.
--Improve the condition of the body's largest organ--the skin.
--Increase joint flexibility.
--Lessen depression and anxiety.
--Promote tissue regeneration, reducing scar tissue and stretch marks.
--Pump oxygen and nutrients into tissues and vital organs, improving circulation.
--Reduce postsurgery adhesions and swelling.
--Reduce spasms and cramping.
--Relax and soften injured, tired, and overused muscles.
--Release endorphins--amino acids that work as the body's natural painkiller.
--Relieve migraine pain.


Take Baby Steps

If the person you are trying to introduce is intrigued by massage but reluctant to dive in headfirst, there are several ways to encourage them to stick a toe in the water. Many massage therapists offer chair massage in smaller time increments than a typical one-hour appointment. This is an ideal way for a person to experience the benefits of touch without having to worry about undressing or being overwhelmed by a full session.

Consider inviting your "recruit" to meet your massage therapist before your next session. Most therapists would be happy to give a potential client a brief tour and talk with them about the process of receiving a massage. For many people, being able to put a face to the person who is going to be touching them will calm some of their fears of the unknown.

For those who need more specific information about massage, you can direct them to Massagetherapy.com, a public education site provided by Associated Bodywork and Massage Professionals (ABMP). On the site they will find an introduction to massage and its benefits, information on what to expect from a session, and a glossary of terms and techniques to help them understand massage lingo. There is also an archive of articles from Massage Bodywork magazine to help potential clients answer any questions they might have before taking the plunge.


Be a Billboard

Friends and family are more likely to follow your lead if you show them that you enjoy, and benefit from, receiving massage. If you have a regular routine and are feeling good, when you recommend bodywork to others it will be more influential. Whether it's an increased range of motion, a sunnier disposition, or an improvement in posture, what you've gotten out of massage will be the best advertisement you can show them.

If, after all of your encouragement, they are still reluctant, you need to respect their feelings. Not everyone is ready for the hands-on experience of massage therapy, and some may even have some serious personal issues about touch. If you allow them to come to massage and bodywork on their own terms, they are more likely to be open to the safe, comforting, professional touch that the massage therapist provides.

Keeping Your Back Healthy

Tips to Avoid Lasting Pain

Chances are good that, at some point in your life, you will have back pain. In fact, 70-85 percent of Americans will experience back pain at some point in their lives. But even with those odds, there are still several ways to minimize your risk and give yourself the best chance to live pain-free.

Several factors can cause back pain, including stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more.

With all of these potential causes lurking, it's important to look at behaviors that can help you prevent and avoid back pain before it starts. Here are a few simple healthy back tips from the National Institute of Neurological Disorders and Stroke:

--Stretch and warm tissues before exercise or other strenuous activities.

--Practice good posture. Avoid slouching when sitting or standing.

--When standing, keep your weight balanced on both feet.

--Follow good ergonomics in the workplace. When sitting for long periods, rest your feet on a foot support. Make sure your chair and work surfaces are at the proper height. Get up and move around in between long sitting stints.

--Avoid high-heeled shoes.

--Watch your weight. Excess weight, especially around the waist, can put undue stress on lower back muscles.

--Exercise. Core strengthening moves, especially, will also benefit your back.

--Don't lift items that are heavier than you can handle. Remember to lift with your knees, not your back. Pull in your stomach muscles, keep your head down and in line with your straight back, and do not twist when lifting.

--Get a massage. Using therapeutic bodywork can melt pain-inducing stress away from your back and the rest of your body.

Yogurt, the Super Food

Balance Digestion, Improve Immunity and Prevent Disease

In some form, yogurt has existed since at least 2000 BCE, and many food historians believe it predates recorded history, possibly going back as far as 9000 BCE Why such staying power? A bit of a wonder food, yogurt improves digestion, which can boost immunity and even help prevent colon cancer. One dairy product even most lactose intolerant people can eat, yogurt is loaded with active bacterial cultures, the key ingredients that make it so healthy.

While we typically think of bacteria as dangerous bugs that cause disease and infection, the body is host to billions of bacteria that live in the intestines and help digest the foods we eat. These good bacteria, or microflora, actually fight off the bad bacteria that cause illness.

Some of these same good bacterial species are used to ferment milk, and it's these cultures that give yogurt its texture and tart flavor. They also process much of the milk sugar, called lactose, during fermentation, which is why yogurt usually doesn't bother people with lactose intolerance.

Eating yogurt helps maintain the microflora in the gut, optimizing digestion and keeping harmful bacteria in check. Ever noticed how a course of antibiotics is often followed by a bout of diarrhea? This is because antibiotics kill off all the bacteria in the gut--the bad stuff and the good--leaving the gastrointestinal tract compromised. Fortunately, yogurt can help counteract this imbalance.

Furthermore, this food is a good source of nutrients, including B vitamins, calcium, magnesium, and phosphorus. Whole milk yogurt also contains conjugated linoleic acid (CLA), an essential fatty acid with cancer-fighting properties, especially beneficial in preventing breast and colon cancers. And CLA has been shown to increase fat metabolism, helping the body convert fat to lean muscle.

Maintaining the good bacteria in the gastrointestinal tract is key to healthy digestion, and eating quality yogurt is a great way to do this. Be sure to read the labels and choose varieties that contain live active cultures to ensure you're getting the most from your yogurt.

Hibernating is for the Bears

Plan to Stay Fit This Winter

Winter's here, and you've moved your running shoes to the back of the closet until April. Yet that piece of pumpkin pie has your name on it.

With the onset of colder weather, shorter days, and snow-covered streets, we eat more and exercise less, waiting for the spring thaw to get back in shape. Instead of having to make New Year's resolutions to lose holiday weight and join a health club, why not set goals to stay fit this winter?

Move Fitness Indoors

Winter is the perfect time to start a weight-training program. When it's sunny and warm in summer, you'd rather be outside cycling or rock climbing. When it's snowing, why not lift weights for 30 minutes during lunch? Statistics show that more people suffer heart attacks in winter from shoveling snow, often because they're out of shape. With regular strength training, you'll be able to shovel that snow and get a head start with outdoor sports when spring comes around.

Walk Outside on Weekends

Going for a jog or walk during mid-day when the sun is high is a great time to get outside and catch a few rays. Be sure to dress warmly, wear sunscreen, and drink plenty of water. Dehydration is most common in colder months when you're less aware of fluid loss.

Take a Dance Class

Accept that invitation to the New Year's Eve celebration and take a class in ballroom dancing. While you're dancing, you're not hanging around the buffet table or the bar, and your waistline will thank you for it.

Rediscover Ice Skating

Whether it's on a frozen pond or at a rink, ice skating provides seasonal exercise opportunities, especially good for the legs. And it's great fun, bringing out the kid in all of us.

Consider Snowshoeing

Snowshoeing is just a matter of strapping snowshoes onto your boots and walking. Snowshoes make hiking trails and snowy city parks accessible and can be rented from sporting goods stores at a relatively inexpensive price.

Natural vs. Organic Products

What's the difference--and how can you tell?

Now, more than ever, people are questioning what is being put into the skin care products they use. With terms such as "natural" and "organic" being used on all kinds of packaging, it's important to know not only what these terms really mean, but how they affect the way a product is labeled, the way ingredients are listed on the packaging, and the overall effectiveness of the product.


Terms Defined

What exactly does it mean when a product is labeled "natural" or "organic"? In the broadest sense, a natural product is something that originated from a plant or animal source, and an organic product is a natural product that was grown without the use of artificial fertilizers, herbicides, or pesticides. Many ingredients used in beauty, makeup, and skin care products are already derived from plant sources, but exact definitions vary.

In the world of skincare, the biggest difference between products labeled "natural" and "organic" is the amount of regulation imposed by the government. The US government does not regulate natural skin care products, which means anything can be labeled or described as natural, regardless of what it contains or how it was produced. Organic products, however, are heavily regulated by the government.


Organic Isn't Easy

The US Department of Agriculture (USDA) sets strict regulations for organic products: how ingredients must be grown and processed; where the word organic can appear on the product label; and how the label may be presented on the actual product. Growers must adhere to a special system of farming that maintains and replenishes soil fertility without the use of toxic materials such as pesticides or fertilizers. Third-party certifiers appointed by the USDA enforce these regulations with annual inspections of organic farms and processing facilities.

The National Organic Program (NOP) is a government agency that works with the USDA to help regulate the use of organic ingredients in skin care products and to make sure these types of products are correctly labeled. There are four labeling categories for certified organic products:

- 100 Percent Organic
Products that have been certified by the government as containing 100 percent organic ingredients. The product is permitted to display the USDA Organic label on the front of the packaging.

- Organic
Products that contain at least 95 percent organic ingredients. They are also permitted to bear the USDA Organic label on the front of their packaging.

- Made With Organic Ingredients
Only 70 percent of ingredients need to be organic for a product to be certified in this category. These products cannot use the USDA Organic label, but are allowed to have descriptive text on the product label to say it is made with organic ingredients.

- Less Than 70 Percent Organic Ingredients
These products cannot use the USDA Organic label, and the only place where the word "organic" can be used on the product's packaging is in the ingredient list on the back of the product.


What's Natural?

The main reason why the federal government doesn't regulate natural skin care products is because there is no formal definition of what natural means within the beauty industry. Different brands may use the word in completely different ways. This creates confusion and frustration for the consumer.

In May 2008, the Natural Products Association (NPA), along with brands such as Burt's Bees, JR Watkins, and Yes To Carrots, created the Natural Standard for Personal Care Products. This voluntary standard is the closest thing the beauty industry has to a formal definition of natural. It consists of the following four components:

- Natural. At least 95 percent of the ingredients in the product must be formulated without any artificial ingredients, and minimally processed.
- Safety. The product must be completely void of any ingredients deemed harmful to human health by the US Food and Drug Administration (FDA).
- Responsibility. The product cannot have been used in any sort of animal testing.
- Sustainability. The product, its ingredients, and its packaging must be environmentally friendly. Ingredients should be biodegradable, if possible. The product's packaging should be made up of recycled materials, or at least be easy for the consumer to recycle.

To use the NPA Natural Seal on its label, a product must meet all four components, and its manufacturer must disclose all ingredient information, fully and accurately. The NPA Natural Seal is the closest equivalent for natural products to the USDA Organic label for organic products, but it is a voluntary standard that is neither required, nor endorsed, by the federal government.

While it's important to know the difference between natural and organic, it's no less important to make sure you're using the most suitable product. Just because a product is labeled "natural" or "organic" doesn't necessarily mean that it will be the best choice for your skin type, concerns, and conditions.

Age is a State of Mind

Baby Boomers Combat Aging with Bodywork

According to the U.S. Centers for Disease Control and Prevention, preventing disease and injury is critical to reducing the expected growth of health-care costs headed our way, as more than 70 million U.S. baby boomers cross the 60-year-old threshold. Moreover, disease prevention is critical to, well, your health!

Whether you're a boomer who is running a marathon or running after your grandchildren, you know that growing older doesn't mean growing old. If you're wondering how to stave off the effects of aging, the preventative and restorative nature of massage and bodywork might be just what the body ordered.

Improved Circulation, Healthier Skin

As our bodies age, our circulation slows and our skin loses its once youthful vitality. Experts say the mechanical nature of massage combats these effects by increasing circulation through the manipulation of tissue, improving the appearance and condition of the skin and its elasticity, and toning muscle tissue. Massage also creates a stimulating cellular function in the hypodermis, dermis, and epidermis layers of the skin and increases the production of skin-nurturing sebum.

Immunity and Stress

If you're already a frequent massage recipient, you know what the work does to combat daily stress. But did you know how detrimental those stressors can be?

Experts say the majority of diseases we encounter today are associated with stress. Not only that, stress is a huge factor in premature aging of the body. Researchers say chronic stress ages the body, weakens immune cell function and can make cells appear up to 17 years older than they really are. Through its effects, massage deftly attacks stress, while boosting the immune system.

Massage encourages the release of oxytocin, a stress-reducing hormone in the body most often associated with birth and bonding, and activates the parasympathetic nervous system and its relaxation response. Massage also decreases beta brainwave activity, increases dopamine and serotonin levels in the body, and reduces cortisol levels, all of which are linked to decreased stress.

Squashing the Pain

Part of the aging process, unfortunately, involves dealing with aches and pains. You might find a day of gardening brings on back pain you never experienced before, or your biking regimen now requires greater recovery time afterward. Even though pain is a constant source of grief for an aging body, massage can make a difference.

The passive movement in massage keeps joints more mobile and stimulates the synovial fluid, which lubricates the joints and nourishes the articular cartilage. Massage also prompts the release of endorphins and other pain-reducing neurochemicals.

In addition to the pains of physical exertion an aging body experiences, the discomfort caused by arthritis can be just as debilitating. Experts predict that one-third of Americans will get arthritis as they age. Ironically, most arthritis sufferers may not think of massage when they start to explore which therapies might ease their pain. While it is doubtful an arthritic joint can "heal" completely with massage, it can feel better. And for an arthritis sufferer, better is a welcome word, particularly when there are no side effects involved.

According to the Arthritis Foundation, an increasing number of doctors are recommending massage to their arthritis patients to help relieve the pain and stiffness caused by their disease. Massage can increase circulation around painful joints, bringing healing oxygen and nutrients, including amino acids, to rebuild tissue. Many massage therapists report that their arthritic clients find better and longer-lasting relief from massage than from pharmaceuticals.

Whether it's reducing the symptoms of arthritis or simply addressing the aches and pains of living an active life, massage can play an important role in aging well.

Bennies for Boomers

The benefits from massage and bodywork can help bodies of all ages, especially for baby boomers. Research has shown that massage:

- Improves range of motion and decreases low-back pain.

- Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.

- Provides exercise and stretching for atrophied muscles.

- Reduces swelling and scar tissue.

- Reduces recovery time from injury/surgery.

- Reduces stress, a major contributor to disease and ill health.

- Releases endorphins, the body's natural painkiller, thereby reducing the need for medications.

- Stimulates lymph flow and supports the body's natural process of detoxification.

Psychological Value

In addition to all the physical benefits massage and bodywork offers, there also are proven psychological changes we experience with massage. One of the reasons massage feels so relaxing is that there is a literal psychological benefit as dopamine and serotonin become balanced in the system. And when massage produces oxytocin in the body, there is a sense of being nurtured. Add that to the restorative effect that comes from those quiet moments during massage, and you've got a process that experts say is incredibly healing.

Aging, obviously, is a process none of us can avoid. As Benjamin Franklin said, "When you're finished changing, you're finished." Turn the inevitability of aging into a positive process of change and let massage and bodywork help you along the journey.

Be Smart with Smartphones

Tips for Avoiding Injury

Have you ever noticed that your neck gets cranky after an extended Angry Birds binge? Or does your thumb start to throb the day after sending 40 emails from your phone during a particularly boring meeting? With more people spending more time on their smartphones, stories of repetitive strain injuries like these are on the rise.

Certified Hellerwork practitioner and licensed massage therapist Joseph Hunton has seen, and experienced, the results of overuse and improper ergonomics when it comes to these devices. "I had been sitting and standing with my head bent over the phone while holding it and making fine finger movements for hours at a time," Hunton says of the days that followed the arrival of his new smartphone. "This was a recipe for strain and pain."


Being Smart

Hunton encourages smartphone users to stretch and take frequent breaks and cautions that improper use may result in a stiff neck, sore upper back, and tight arms. Here are some more smartphone ergonomic tips to avoid the pain:

--Bring the phone up to your line of sight to keep your head aligned with your spine.
--Use a wireless headset to prevent arm strain.
--Never hold the phone between your head and shoulder.

Frequent smartphone use can also cause repetitive strain injuries of the thumb. Hunton reminds us to use our smartphones intelligently. "Although it can perform many functions, it is not really a computer, gaming station, or video monitor," he says.


Options for Relief

Stretching, limiting your smartphone use, and receiving frequent messages are all successful ways to alleviate the strain caused by repetitive use. Listen to your body, and communicate with your massage therapist about any pain or discomfort that might arise from the use of these devices.

Relief for Computer Users

According to the American Optometric Association, 46 percent of Americans spend at least five hours a day on a computer or smartphone. When looking at a screen, many people hold their head forward or center and slouch, which puts many upper-body muscles in a shortened position.

Here are some ways to avoid pain and strain:

Computer users tend to blink very little and stare straight ahead, not using their peripheral vision. Be sure to keep blinking, which washes your eyes in naturally therapeutic tears and breaks up your stare.

Take frequent rest breaks using the 20-20 Rule: every 20 minutes, spend 20 seconds looking at something far away, preferably gazing out a window. Also, stand up and move as much as possible. This is a great time to do eye-muscle stretches and range-of-motion exercises for your back and neck. Use your fingertips to gently massage around your eyes, temples, and forehead. Finally, rub your palms together and gently cup your closed eyes. Relax and breathe freely.

Make sure you have good light, and check that your monitor is the correct distance away from your eyes and at the right height. Also, adjust the screen settings to where they are comfortable in terms of resolution and flicker.

If you wear eyeglasses, have them checked. For example, for some people to see clearly with their heads held in an upright and balanced position, and without chronic tightness in the back of the neck, they may need to have a prescription for a longer focal length or larger bifocal inserts or have an adjustment of their eyeglass frames if they are bent or twisted. Some people may need a stronger or weaker prescription. If your doctor has prescribed a pair of glasses specifically for seeing the computer screen, wear them.

Soothe Your Skin's Winter Ailments

The drying effects of winter are upon us. Here are some at-home ideas to help soothe your skin through this challenging season.

Cleanse

Put away your foaming gels and soaps and stock up on creamy products. Cleansing creams, lotions, and milk are great winter choices because they don't contain the harsh, oil-stripping detergents found in most cleansing gels.

Tone

Shelve your astringents and switch to a toner. In the cold months, your skin needs to be soothed and balanced, not dried out further.

Moisturize

Choose heavier creams than you would in the summer months. You can even use your heavy eye cream on your lips and face. If your skin itches, the dry air is causing the moisture in the top layer of your skin to evaporate quickly. Slather those areas with extra moisture until you feel relief, and never be afraid of using pure oils on your skin--a bottle of jojoba or olive oil is great to have on hand.

Exfoliate

Exfoliate twice a week to remove dead skin cells and help your skin absorb the extra moisture you are using. Because central heating systems reduce the amount of sebum our skin secretes, contributing to dryness, exfoliation will free this natural regulating agent. Use a cream-based exfoliant with jojoba beads, so your body can soak up the rich oils.

Hydrate

For a simple in-home hydrotherapy treatment, start your day with a steamy shower. Just as you are finishing, switch the water to cold for about 15 seconds and then back to warm for 15 seconds. Repeat the process for two minutes.

Shower and Bathe with Oils

Did you know you can apply body oil, lotion, or cream during your shower or bath? The heat and steam help your skin to thoroughly absorb the moisture.

Clearing the Clutter

 The Psychology of Place Inside and Out

What's cluttering your life? Is it the stuff in the corner of the bedroom, or the stuff in the corner of your mind? What are you tolerating that keeps you from expressing your true self? Authors Bruce and Lou Stewart say that clutter--both in our environment and our mind--is stagnating, blocking the free flow of energy, or chi, in our homes and lives. Whether we're detouring around a box in the living room or repeating a negative pattern in our head, it's time to clear the path.

In their new book, "Your Way Home--The Psychology of Place Inside and Out," the Stewarts present a unique approach to clutter-clearing by combining Lou's expertise in feng shui with Bruce's mastery of neurolinguistic programming (NLP). While feng shui has to do with external placement and structure, NLP is a psychological approach that addresses our internal structure of mind, body, emotion, and spirit. With feng shui, we can free energy flow by rearranging the room; with NLP tools, we can do the same thing with our minds. The goal is to bring balance between the inner and outer sanctums by clarifying our core, or essential self, and allowing our environment to reflect and support our core values.


Making the Connection

When the Stewarts first blended their feng shui and NLP skills together in workshop presentations, they noticed it was easier for people to clear their environment when they were connected to their core.

"It really is a cycle," Lou says. "The environment and our core are reflections of one another. When we know our core, it's much easier to understand our environment." But it's a chicken and egg thing, actually. Either one can work as a start.

Also, a bodyworker, Lou says, "What feng shui and NLP do for the body's environment is so similar to what a massage will do for the body, flushing the system of blockages. When I go through a person's home or office, what I'm doing is very similar to when I first put my hands on a client." In the process of combing through to find blockages in the environment, she will ask the client about particular objects. "Nine out of 10 times it is incongruent with who they want to be right now. They've gotten numb to it, and it sticks out just like a knot in a muscle. The energy is different."

NLP recognizes that each of us has developed our own individual style of communicating and processing information which results in the patterning in our brain and how we express ourselves through language and body movement. Sometimes our set patterns do not support who we are at our essential core, but we can change that. Through the core work of NLP exercises, Bruce says, you can discover what you truly identify with and have a better understanding of yourself. At that point, you may find that your goals for your life have changed. It's this clarity of sense of self that is essential to creating an environment that supports and nourishes who you are and what you value in life.

You don't have to be trained in feng shui or have a personal consultant to implement the concepts of this ancient art, nor is an NLP practitioner required to help you find your core. Throughout their book, the Stewarts offer practical exercises for applying the principles of NLP and feng shui to begin the clearing process. "In feng shui, when the chi of an environment is balanced, it allows the movement of the occupant to be well supported, just like when circulation is pumping well and is unclogged," Lou says. "With NLP, it's the same thing -- running through patterns in the mind, flushing out old phobias and patterns that are either negative or destructive."


Ready to Start?

If you're ready to start clearing out the clutter, there are some simple ways to begin. The Stewarts define clutter as "anything you no longer use, love, or need." So if you don't use it, but still love it, keep it. Keep your target areas small, and limit the time you spend on the task to avoid feeling overwhelmed. And as you examine your "stuff," consider how it fits with your core, your essential self. Does it support who you are at this moment, or is it a reflection of something in the past you're ready to release? Is the item pleasing to your senses? What fits with your individual way of experiencing the world?

"If you're particularly visual and like arts and crafts, you feel more comfortable with that around," Bruce says. "Someone who is very kinesthetic may not care how it looks but will want the chair to be comfortable."

Once the path is cleared, you can use the principles of feng shui to further enhance harmony and positive flow in your life. But the process involves more than hanging a mirror or installing a water fountain. As with NLP, it has to do with our core self and our intention. "Where attention goes, the energy flows. That's what it boils down to," Lou says. "As we focus our intentions, then our conscious and subconscious mind can connect, and when they connect with our body and our emotions and our spiritual core, then the intention is strengthened significantly." Think of it as a vinyl record with no grooves. "There's no music," she adds. "What our intentions do is they create that pathway on the record. So then we have the choice: Are we going to make it a smooth groove or a bumpy groove? Intention is our tool."

Bodywork is the perfect complement for this process, helping to center, ground, and clear the body and mind. Clearing the clutter helps you excavate your true self and the person you want to become.

Check Out Chair Massage

You Deserve a Break in Your Busy Day

Ever been curious about the chair massage area at the mall? Or wondered why your company offers massages in the conference room on certain days? Does it seem strange people want to get massages in an odd-looking chair during a busy workday? Well, maybe they're on to something. In fact, a small investment in a chair massage session can lead to a significant payoff.

Chair massage--also called seated or on-site massage--provides a host of benefits, including reducing stress, improving mental clarity, and enhancing work performance. And the time investment is minimal: short five-, ten- or fifteen-minute sessions can often do the trick.

In a study done at the Touch Research Institute at the University of Miami, researchers found that when participants got a fifteen-minute chair massage just twice a week, their anxiety levels were lower, their brain waves proved they were more relaxed and alert, and their stress levels were measurably reduced. The study also showed improved speed and accuracy in math computations.


During the Work Day

In short, this study shows what chair massage enthusiasts have known for some time: even a short massage can help relax tight muscles and remind the body to breathe. Although full-body massages are optimal, taking time out for one in the middle of the workday can lull you to sleep, and it can be difficult to schedule it into your day. On the other hand, a chair massage during an afternoon break may be a better alternative, particularly when you need to be energized, so you can better focus on late-day meetings or evening responsibilities. Besides, the short massage session time--often the same as your coffee break--keeps you from stressing about being away from work too long.

You don't have to undress, you don't need the privacy of a table massage, and you're ready to get back to work feeling refreshed.

Chair massage can also be a great introduction to the world of bodywork. If you've always wondered why some people are adamant about getting massages, or if you've been trying to explain to a friend or coworker why bodywork is so wonderful, chair massage is an excellent way to get a sampling.


The Massage Chair

The key to comfort for on-site massages is the specially tailored chair. It's important you feel fully supported and at ease so you can relax for your session. With pads to support your face, chest, arms, pelvis, and knees, a massage chair is surprisingly comfortable. And the chair's design puts you in a position that relieves tension even before the therapist starts working.

Massage chairs are fully adjustable so your practitioner can tailor the chair specifically to your body with just the release of a few levers. The unique design allows your therapist to easily access areas on your body--such as the neck, shoulders, and back--that may be the tightest.


Is It Effective?

You may wonder how a massage can be effective when the practitioner works through your clothes and without oils.

Chair massage has its roots in a centuries-old Japanese massage technique called amma. A predecessor to the better-known shiatsu, amma is done while seated, and therapists are trained to work specifically on the body's pressure points. Pressure point work, especially on the areas made accessible by the position of the massage chair, can free muscles and relieve stress and tight tissues without working directly on the skin. Therapists are skilled at palpating and working through clothes. In minutes, you feel relaxed, alert, and comfortable as your tension melts away. And, since no oils or lotions are used for chair massage, you can go right back to your day without feeling like you need to shower.


Your Trouble Spots

Once you decide how long you want your chair massage session to last, your therapist will adjust the routine for maximum effectiveness. These sessions can be very beneficial in treating work-related issues, such as repetitive stress conditions and muscle tightness caused by sitting in front of a computer.

Be sure to tell your massage therapist of specific concerns you have, such as carpal tunnel syndrome or shoulder or neck stiffness. Your practitioner may suggest a longer session for your next visit to fully address your needs.


What's the Cost? 

Chair massage is an economical bodywork option because the sessions are relatively short.

Typically, a therapist charges about a dollar a minute. While tipping is common practice, practitioners do not automatically expect it. Chair massage enthusiasts will tell you $15 is an excellent investment in your health-- and it feels great.


Talk To Your Employer 

More and more companies are offering chair massages for their employees. Increased productivity and employee appreciation are just a couple of the benefits acknowledged by management. Some companies pay for the services, while others provide space for chair massage and employees pick up their own tabs.

If your company doesn't already offer chair massage, ask your human resources director if it's possible to bring this service into the office. Whether your employer pays for it or you do, you win, because you're able to make it through a stressful week a little more relaxed.

If you encounter a chair massage opportunity at work, at a local fair, or grocery story, do yourself a favor and sign up. You'll be happy you did.

Enchanting Aromas

Nature heals in many ways. Most of us have felt the sense of renewal that comes from walking through a garden filled with fragrant flowers, or sitting under a massive tree, shaded from the burning rays of the sun. Indigenous peoples worldwide believe that each plant has a spirit we can communicate with, to ask for their help in healing.

You can tap into "plant spirit" by keeping aromatic plants around your home or wherever you spend time. Whether fresh or dried, herbs and plants can delight the senses and offer varied health benefits.



Choosing Favorites

Here are some popular herbs, as well as their purported health benefits. When choosing your favorites, take a few minutes to breathe in the scents and try to identify what the aroma does for you. Caution: Some herbs may cause a reaction if you have plant allergies.

Chamomile: Euphoric--Soothes nerves, aids digestion, and improves appetite. Good for circulation to the surface of the skin. Induces perspiration. Good as an overall tonic.

Jasmine: Magical--Helps menopause symptoms. Antibacterial, antioxidant, and aphrodisiac. It may lower bad cholesterol when used in teas.

Lavender: Healing--Calming and sedative. Relieves anxiety, depression, and exhaustion. Helps with digestion, headaches, and skin problems. Antiseptic, antibiotic, and a natural detoxifier.

Lemon Balm: Joyful--A member of the mint family, it was used for centuries to treat melancholy. Soothes the nerves and helps with indigestion. May be used topically to reduce redness and swelling.

Peppermint: Uplifting--Calms the stomach and helps with digestion. Increases secretion of bile. Antifungal, highly nutritive, and can alleviate symptoms of allergies and asthma.

Red Clover: Cleansing--Blood purifier, sedative, and good for the nerves. May be used topically to help acne, psoriasis, and skin sores.

Rose Hips: Fortitude--High in vitamin C and bioflavonoids. Antioxidant. Also contains vitamins A and B, essential fatty acids, and lycopene.

Rose Petals: Beautiful--Antibacterial, antidepressant, and aphrodisiac. Rose water is beneficial to the skin.

Rosemary: Awakening--Highly nutritive, with vitamins A, C, and B complex. Boosts the immune system. Antifungal, anti-inflammatory, antioxidant, and antiseptic.

Sage: Wisdom--Grounding. Antibacterial and astringent. Helps with digestion; is good as a gargle for sore throats; relieves sore gums; and helps reduce hot flashes. Can be used as a rinse to darken grey hair.


Growing Your Own HerbsIn addition to having these wonderful herbs surround you, there can be an additional cost-saving benefit to growing them yourself. Fresh basil can cost more than $4 for a small sprig, while a $1 packet of seeds will provide fresh basil for the summer months, as well as enough basil to dry and use in the autumn and winter. Plus, you can find varieties of basil via seed you simply can't purchase otherwise (think lemon and even chocolate basil), creating a one-of-a-kind experience for pennies on the dollar.

Other herbs that grow easily from seed include chamomile, lemon balm, sage, and thyme. Some herbs, however, do not grow well from seeds, including lavender, lemon verbena, and mint. Lavender, though, is an economical plant in another way--it is a perennial plant that will come back year after year, such as rose, sage, and thyme. Here are some growing tips that are especially helpful if you're working with a small space:

Choose containers carefully
Plants that enjoy quick-draining soil, like lavender and chamomile, grow well in traditional containers. Plants like basil, roses, and strawberries that need more consistent watering will benefit from a self-watering container.

Grow up! Use plant stands, ladders, or shelves to elevate containers to different levels if you don't have a lot of space in your garden. Trellises or fences can be used to grow climbing plants vertically as well. Cucumbers and climbing roses grow vertically and can become useful and beautiful backdrops in otherwise wasted spaces.

Do double duty Most businesses or homes have landscaping already. It is easy to replace existing ornamental-only plants with those that will serve a double duty. Rosemary is a semi-evergreen shrub that can replace dwarf conifers in some landscapes and climates. Alpine strawberries can replace other small, flowering plants like coreopsis, phlox, or vinca. Thyme and mint make great ground covers and can serve as a living mulch, while fragrant roses in place of other large, ornamental shrubs provide additional plant material for you to use.

Maximize Your Metabolism

 

Metabolism is a complex biological system in the human body that is often exploited by the diet and weight-loss industries. In fact, it’s a billion-dollar business that’s growing each year, as people look for ways to rev up their body’s natural ability to burn fat.

Unfortunately, there isn’t a proven metabolism booster on the market that will do what so many people are seeking. There are, however, ways to maximize metabolism naturally and without a lot of extra time, money, or effort. It’s the sum of small things that creates an efficient and healthy body that burns more calories and fat.

First, it’s important to understand what makes up your body’s metabolism and what elements of that process are within your control. Simply put, metabolism is the process of how your body takes what you consume (food and drink) and converts it into energy for all the activities of your life. 

Much of a person’s metabolic rate is hardwired and cannot be changed, such as age,  sex, height, chronic health conditions, and genetics. For example, a 25-year-old male who is 6 feet tall and has no underlying medical conditions likely has a faster metabolism than a 50-year-old woman who is 5 feet tall and has hypothyroidism. Neither of these people can change the biological factors that impact their metabolism. However, there are things they can do that will help improve their metabolic rate while also positively impacting their overall health.

Now that we know what makes up an individual’s metabolism, it’s important to understand how your body burns calories. There are three main ways:

1. Staying alive. Your basal metabolic rate is the calories needed to keep your heart pumping, lungs inflating and all your body’s systems functioning. For most people, this accounts for 60-75% of calories burned daily.
2. Thermic effect of feeding. Digesting food and drink requires energy and approximately 10% of calories burned every day is from what you eat and digest.
3. Activity. This is the energy burned from exercise and movement. It accounts for 15-30% of your daily caloric burn, depending, of course, on how active you are throughout the day.

Of these ways to burn calories, you have the most control over your activity, so movement is critical to maintaining a healthy metabolism. For most healthy adults, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic physical activity 75 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of both, plus at least two resistance-training sessions per week. To boost the burn during these workouts, consider adding high-intensity interval training (HIIT) to the cardio rotation and gradually increasing the weight during muscle-strengthening activities. Both can rev up the number of calories you burn during a workout.

Various lifestyle behaviors can be optimized to improve your body’s metabolic efficiency, including:

• Food and drinks consumed: Eating a balanced diet of whole foods that includes enough protein for your body size helps promote a healthy metabolism. Experts recommend the average healthy person consume approximately 0.8 grams of protein per kilogram of body weight (to convert pounds to kilograms divide pounds by 2.2). Protein provides energy, helps maintain muscle mass (which burns more calories than fat mass) and keeps you satiated so you are less likely to overeat. When it comes to hydration, the Institute of Medicine recommends that men drink approximately 13 cups of fluid per day and women drink about 9 cups each day; those amounts should be increased during exercise or if working in a high-heat environment. Like protein, water can help keep you feeling full to avoid overeating and it also helps with digestion and other bodily systems that help facilitate metabolism.
• NEAT movement: Exercise is important, but it is the other movement throughout the day—termed non-exercise activity thermogenesis, or NEAT—that can help burn more calories and keep the metabolism firing. NEAT movement includes activities such as walking the dog, cleaning the house or playing with your kids.
• Stop stressing; start sleeping: Chronic stress and lack of sleep can interfere with many of the body’s systems including metabolism. When your body is stressed and sleep-deprived, it releases the hormone cortisol, which can contribute to a slower metabolism. In addition, when in a state of stress or exhaustion, you may lack the energy or interest for exercising, which lessens the calories burned each day. To manage stress and sleep, be sure to make time for rest and self-care, use breathing and meditation to fight stress, and create a better bedtime routine to ensure you get at least seven to eight hours of sound sleep.

While metabolism is a complex function in the body and unique to every person, some simple habits and behaviors can promote a better caloric burn and help you live healthier and happier. Try implementing one or more of the lifestyle behaviors above to get a safe and natural metabolism booster.

Benefits of Flexibility

 

Most people take part in aerobic activity to improve their cardiovascular endurance and burn fat. People weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there are three important elements. Regrettably, flexibility training is often neglected.

Benefits of flexibility training include:

• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces the risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape, and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are, the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch for Success

Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances of injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up before stretching. The general recommendation for people starting an exercise program is to perform gentle dynamic-type stretches before a workout and static stretches after exercise.

When performing a static stretch:

• Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
• Hold the stretch for 15 to 30 seconds, relax, and then repeat the stretch two to four more times
• Dynamic stretches are more advanced and should be instructed by a qualified professional

Avoid these stretching mistakes

• Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don’t stretch a muscle that is not warmed up.
• Don’t strain or push a muscle too far. If a stretch hurts, ease up.
• Don’t hold your breath during the stretch. Continue to breathe normally.

Fitting Stretching Into a Compressed Schedule

Time constraints keep many people from stretching. Some complain they just don’t have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed.

Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing to reduce potential muscle soreness. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overbooked schedule:

• If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class such as yoga or tai chi. Scheduling classes will help you to stick with a regular stretching program.

15 questions to discover your life purpose and drive meaning

 

When you were young, you wanted to grow up to have a specific career. Then, in early adulthood, you were eager to move to a particular city. Throughout life, people feel all sorts of convictions — about their professional goals, personal relationships, or lifestyle. 

But these ideas can change. As you grow, meet new people, and discover untapped passions, you can sometimes feel like you need a sharp shift in direction. Other times, you might be completely unsure of what drives you. 

When you’re lost or unmotivated, it’s time to look inward. Push your introspection in the right direction with the following 15 questions to discover your life purpose and start taking steps toward fulfillment.

What’s a life purpose, and why do you need one? 

A purpose is a reason for existence. It drives you to make decisions, take action, and work hard toward a particular goal or future. When you have a purpose, you deeply believe in the importance of your end goal, and you feel productive moving in that direction. 

Some examples of life purposes include:

• Becoming successful in a specific career
• Keeping your family happy
• Supporting your community
• Contributing to a social cause

Keep in mind that not everything in your life will contribute to your purpose. If you’re interested in helping a social cause, your day job might not connect to your efforts, and that’s okay. The impact of having a life purpose is about overall fulfillment. It should make you feel productive, even if you aren’t focusing on it every single minute.

Without a life purpose, you might feel out of control or like you’re going through the motions. A study in the Journal of Clinical Psychology showed that not having a purpose is linked to depression and anxiety and that having clear aspirations helps people set goals, align their values with actions, and find meaning in life.

Recognizing a disconnect between what you want in life and what you’re currently doing — even if you aren’t sure what your purpose will be — is a good indicator that it’s time to reflect and think about what fulfills you. Making life meaningful can increase satisfaction and motivate you to keep going.

15 questions to discover your life purpose 

If you’re wondering how to know your purpose in life, you’re already on the cusp of an awakening. Acknowledging that there’s something missing shows that you’re ready for change, and it’s the first step toward taking action.

But finding purpose is easier said than done. It might even feel like a big decision, especially if you see yourself working toward this end goal for the rest of your life. Just remember that if you think of a purpose, it’s not set in stone. Life changes happen, and you won’t be the same person in 10 or even five years.

Asking yourself questions can help you reflect and discover the things that interest you. Here are 15 questions that will help you get at the bigger one: "What is my life purpose?”

5 questions to get in touch with yourself

When you feel lost in life, you might not know where to start. Beginning with small-picture questions can help you learn how to discover your purpose and spark self-discovery. Here are four to try:

1. What are my strengths?

If you’re feeling like you have no purpose, your self-esteem may be low. You may even blame yourself for not constructing a life that fulfills you. Shift this inner narrative by asking what you’re good at and reminding yourself how capable you are. 

As you list strengths, you might make self-discoveries that you wouldn’t otherwise. Perhaps you’ll recall that you’re an excellent active listener and deeply empathetic. This thought could light a spark, like how it might be a good idea to shift your career path and become a life coach or counselor. 

2. When do you feel happiest? 

Lacking purpose can make you focus on the negative. Thinking about what makes you happy — even if it’s something small — can remind you of what’s important and point you in the right direction. 

There are no right or wrong answers in this exercise. Discovering that being with your family makes you happiest can be a cue that you need a better work-life balance. Finding out you’re most content when cooking a delicious home-cooked meal might mean it’s time to pursue catering as a career. 

3. What was your last “shower” idea? 

Some people say their best ideas come to them in the shower. That’s because it’s an environment that lets your mind wander, encouraging creativity. 

Try to remember your last lightbulb moment, even if you brushed it off at the time. Maybe you thought about starting a volunteer group, or you had an idea about a short story you’d like to write. Now may be the time to consider these ideas more seriously and follow them through. 

4. What do you do in your free time? 

The activities you perform in your free time are generally ones you do for no other reason than because you want to. And if you’re questioning what your purpose in life is, leaning back on what you naturally enjoy can point you toward larger goals. 

Say you enjoy hiking. You might have thought of this activity as only a hobby, but it could be a clue to a larger purpose. Maybe it’s time to join a hiking club or start an initiative to pick up trash in local parks to pursue that purpose.

5. What was I born to do?

Similar to “What's my purpose in life?”, this question encourages you to consider what unique talents you have to offer. Instead of thinking about a larger meaning, try to narrow down the things you’re already good at or passionate about. 

Trust your gut when answering this question. You may instinctively feel your vocation is to help others, create music, or have a family. Then, ask yourself if there are ways you could better fulfill these callings.

6 deep questions that help you find your life purpose

You know who you are and what you enjoy doing. Now, it’s time to probe deeper. The following list of questions may take more thought to answer, but they bring up more concrete ideas that you could apply to your purpose. 

6. What do you hope to see when you look back at your life? 

Imagine yourself looking back on your life when you’re in old age. Consider what you hope to see in your memories. What do you imagine yourself accomplishing, and what legacy do you want to leave? 

If the ideas that come up are far different from the life you’re currently living, that doesn’t mean you’ve made a mistake in your life plan. This is an insight. Many people start a family or shift careers in their 50s, and some people finally fulfill their dream of traveling during retirement. It’s not too late to start shifting toward a new purpose. 

7. What are your core values? 

Ethics and morals can be powerful drivers. You may have stayed in your home city to care for a loved one because of your compassion. Maybe you feel conflicted admitting you’d like to shift roles at work because you think it would be unethical to abandon the team you currently lead. 

Following ethics and morals doesn’t always lead to decisions that fulfill you. Consider your personal values, too. Values describe anything important to you — regardless of whether they’re “good” or “bad.” Family, wealth, and optimism are all good examples. You might find that your ambition is more important to you than sticking with your current job.

8. What societal issues resonate for you?

Part of finding purpose is feeling part of something bigger. Consider making change alongside like-minded people, whether that’s in a third place or with an organization. It can motivate you to work harder at your purpose and give you the chance to connect with people similar to you.

Ask yourself what societal issues resonate with you. Perhaps you’re concerned about your city’s lack of housing or the cost of groceries in your area. Then, think of ways to get involved — whether by volunteering, doing activism, or even working in a new field. 

9. What would you do if you had all the resources in the world?

Resources like money and time can limit your practical decision-making, sometimes landing you in a position that doesn't drive purpose. Think about the things you could do if you didn’t have to work full-time or could work anywhere in the world. It could give you insights into what truly interests you.

Consider using journal prompts like, “If I had all the money in the world, I would…” or “If I could turn back time, I would…” to imagine possibilities. If you wrote you’d take better care of your physical health if you could rewind the clock, you know that improving your wellness is important to you. You can’t change the past, but you can start exercising, getting better nutrition, and prioritizing rest now. 

10. What would you do in life if it were entirely up to you?

Everyone has external pressures that drive their decisions. Use this opportunity to be selfish. Ask yourself what you’d be doing with your life if you had no other responsibilities or no one else weighed in on your decisions. This question aims to help you explore your desires rather than craft “realistic” routes forward. 

Although it might involve a little fantasizing, the answers to this question can lead to new realizations about what your purpose might be. You may discover that if it weren’t for your partner’s job, you’d move from where you live now and become a digital nomad. It could be worth bringing this point up with your significant other. You never know if they’re also ready for a shift. 

11. What’s the meaning of life? 

This question may seem impossible to answer — and it is. But its goal isn’t to actually discover the ultimate meaning of life. It’s to determine a personal belief about the importance of your existence. Some wish to leave a legacy or make an impact on their community, an industry, or the arts. Others hope to achieve their idea of success. These revelations can help you reflect on what your individual purpose is, even if it isn’t the “meaning of life.”

4 questions to push you to take action

As you make revelations about what’s important to you, you still may not feel inner peace. It might be time to take action — like quitting your job, going back to school, or diving into a creative pursuit. 

This stage of life takes work, and it can be overwhelming to make such a big change. The following questions can help spark action and remind you of how capable you are.

12. What challenges have you overcome? 

Empower yourself for the changes you’re about to make by reminding yourself of past successes. Free-write about a time you overcame adversity. State the problem, what you felt when facing it, and the steps you took to resolve it. Note what emotions you experienced when you succeeded. This can show you that you’ve taken big steps before, and you can do it again.

13. What would you tell someone else in your position?

Step outside of yourself for a moment and consider what advice you’d give to someone in your shoes. Honestly assess your situation — including current responsibilities and limitations — and generate creative “what ifs.” 

If you’re considering getting a job that involves travel so you can see the world, think about what you’d tell a friend. You might say that it’s a once-in-a-lifetime opportunity and that they should go for it. Or if they have lots of responsibilities at home, you might help them think of alternatives that allow travel but still make time for family life. This can give you insights about what’s realistic for you and what could be holding you back.

14. What would you put on your bucket list? 

According to the American Heart Association, planning ahead and looking forward to things can even improve your physical health. Making a bucket list is one way to imagine the future and find purpose in the activities that are important to you.

Take the time to detail the experiences you’d like to have throughout your life. They can be professional, like starting your own business, or personal, like hiking a particular mountain range. Then, step back from the list and make observations. If many of your bucket-list activities are professional, perhaps it’s time to rethink your career. If they center around travel, doing more of it may be central to your purpose. 

15. What’s one change you could make tomorrow to live better? 

Soul-searching to find your purpose doesn’t have to result in huge life changes. You can continue to discover yourself while taking small steps to improve your well-being, and it can start tomorrow.

Try to set short-term goals that will slowly lead up to larger ones. If you think volunteering is a big part of your purpose, you can sign up for a group tomorrow. If you want to upskill in your career, talk to your boss tomorrow about professional development opportunities. Taking these first steps can show you how capable you are.

Direct your self-learning with questions

When you detect a lack of purpose, it can be challenging to see a path forward — let alone feel motivated to foster personal growth. You can make a self-awareness breakthrough by exploring your inner world. 

These 15 questions to discover your life purpose can give you the insights you need to make a change. Start thinking about what makes you happy, and set goals that bring you closer to your purpose. And consider turning these questions into journal prompts to aid in your self-discovery. Whether you want to help people, make a positive impact on your family, or work on your personal development, you’ll be on your way to a more fulfilling life.