Neck and Shoulder Pain

Common causes of neck pain are all related to a forward head posture. Office work, hobbies, sleep, and the brain all have the potential to create muscle asymmetry leading to neck pain.

Strength Training and Memory

Georgia Tech researchers say a 20 minute resistance workout may improve your memory. People who performed exercises with weighted legs could recall more images on a test two days later than those who hadn't worked out. Strength training releases cortisol and epinephrine, hormones that stimulate activity in a part of the brain that processes memories. Hey, sounds good to me.

KNEE PAIN

Yes, there are a few ways to keep your knees healthy.
Strengthen Your Hips. Try half squats. (if you don't know how to do squats correctly check in with a trainer or a physical therapist)
Extra weight is your knee's worst enemy. Losing a little as 11 pounds can reduce your risk of knee osteoarthritis by more than 50%. The combination of weight control and strength is the best way to avoid arthritis.
High Heels? Over 3.5" puts extra stress on your knees. High heels can load more force onto the knee joint. Walk to and from work in comfortable shoes. Your hips, knees and feet will thank you for this.

Apple Cider Vinegar and Fresh Lemon Juice

Every morning I try to drink fresh squeezed lemon juice (1 lemon) mixed with a tablespoon of apple cider vinegar and a cup of water. It's supposed to help with belly fat... we'll see. Has anyone else tried this?

It's the Holidays...again.

Pitfall: Financial concerns often become more evident during this time of the year as you try to balance travel, gifts and entertaining on top of what may be an already stretched budget.

Stress-less solution: Make sure to set a budget for your holiday shopping and stay within it! It can be very inviting to buy that one extra present or take that holiday you've always wanted, but make sure that you can afford it both in the short- and long-term. Planning is key to making sure that your holiday dollars stretch far enough, without piling up big debts.

Turkey Day Delight

That big Thanksgiving dinner might make you want to head for the coach, but research shows it probably makes you happy, too. Tryptophan—an amino acid found in turkey—is a natural serotonin booster and has been found to reduce anxiety, improve mood, even relieve depression. Want more ways to make your Thanksgiving even better? Going for a walk and volunteering are also proven mood enhancers.

the diet cleanse

Green Detox Juice

Ok ... so I tried it. It wasn't horrible but I lasted three days. I have a house full of people which makes it difficult to stay focused. But I also have a frig full of veggies so I'm determined not to let them go to waste. Here's the cleansing recipe: Let me know how you like it or tell me what works for you.

2 large cucumbers, peeled

4-5 stalks kale

4-5 romaine lettuce leaves

4 stalks celery

1-2 broccoli stems

1 1-inch piece of ginger root, peeled

(for sweetness add pear, green apple, carrots, beets or red peppers, which contain natural sugars)

Drink this in the  mornings for a week first. Toss out the caffeine, and alcohol (the coffee is a problem for me) dairy, gluten, animal products, processed sugars and refined carbs.  If I can make it through a week, then I will try another one, then the final week (3 weeks total). This 21 day detox is a full -on call to action.  It's not so much the detox drink, its the caffeine, and animal products. I have a hard time not eating protein and cheese. But in the end I should feel great and full of energy. I'll let you  know!

Clearing the Mind Clutter

1. If you want to balance your energy, research says the color blue instills a sense of calm.
Try this: Now that its spring, take some time to stare at the blue sky. Not only will the blue calm you but the clouds, according to researchers, will remind your subconscious about the importance of staying “light”. The image of the infinite skies will remind you of infinite possibilities.

2. Being around animals is known cure for calming nerves and clearing mental clutter.
Try this: Do some heavy petting!

How do you clear your mind of clutter?

Help Fight Hunger in America

As many as 17 million children nationwide are struggling with what is now called food insecurity. 1 in 5 children are living without consistent access to enough nutritious food to live a healthy life.
Visit feedingamerica.org/ and give a gift. Tell your member of Congress to visit their local food bank. Let me know what we can do together to fight this problem.

Pushing Past Procrastination with Baby Steps

Have a good idea? Need to finish a project? Have you been putting off doing things that would bring you closer to your desired goals?   Hummmm… sounds like PROCRASTINATION. 

The definition of Procrastination is “to put off or to defer”

Often interchangeably used with laziness, we all procrastinate and it is almost inevitable. The most successful people procrastinate too, but they do it less often and they especially do not do it on important things. For most of us it’s just our everyday responsibilities that seem to overwhelm us. In the midst of all the important things we know we need to do, we somehow convince ourselves that none of these things really need to be done right now and so we choose do them later.  Problem is often times later keeps coming later or not at all.

Ever see the movie What About Bob? (1991) Bill Murray plays Bob Wiley, a neurotic New Yorker struggling with a whirlwind of paralyzing phobias. Between his fear of failing plus procrastination, Bob lives a limited existence. His therapist, played by Richard Dreyfuss tells him he could start to be happy if he didn’t look at all his problems as a whole. That he should break them down and tackle them in baby steps.  So little by little, one foot in front of the other his life begins to improve. OK, so it’s Hollywood, but the concept of baby steps is a good one, especially when we are trying to achieve our goals.  

So you’re not neurotic like Bob but you know you’re procrastinating. Question is… Are you ready to do something about it? Here are three easy baby steps that can help you push past being paralyzed by procrastination.  

1. Social Accountability: Tell Somebody. Forget what you were told about not telling people because they may steal your ideas. Let friends know what you plan to do. Ask them to hold you accountable and remember, real friends are truthful and supportive. Surround yourself with positive people and embarrass yourself past procrastination.

2.  Make a List. (I’m a tactile learner. I need to write things down, often twice) Be sure to check your list at the end of each day, draw a thick black line through your accomplishments.  Take note that feeling you get as you see that list getting smaller and smaller. Feels good right?

3.  Schedule It. If you don’t schedule it, it’s not real. Seriously. Put that action item on your calendar, (make it an event on your smart phone, utilize the first and second alerts to keep yourself on point.

Weather you want to become financially independent, champion a cause, learn to scuba dive or just clean out your closet, it’s your goal, your dream, so take ownership of it and make it happen. Let’s see how quickly and easily you can push past procrastination. Go ahead, try it and let me know how it works for you.

Offering Graphic Design Services to other Therapist

Before I followed my passion to practice massage therapy I designed graphics and still do. I enjoy both. My short term goal is to do both, have some design clients as well as massage and bodywork clients. I'm finding it difficult to find that design client who I can support for a few hours a week on a consultation basis. Then I thought, what about the health and wellness community. Check me out at justjina.com as well as bonafidetouch.com.  I also offer social media management.  Let me know what you think.

Getting and Keeping Clients

So I worked this past weekend at a spa. Such different clients. Scrubs, Stones, in and out. Its a good filler but I am finding that I really enjoy talking with people. This is where I can distinguish myself from the chop shops. Adding some personality. I don't like to talk during the treatment, but before and after works for me. (I do try keep it short and to the point because most people love to talk especially after a massage). I have one client who is a senior, lives alone with her cat, children and grandchild are far away. She really enjoys just being recognized. (she also bought a series). Some people are depressed and or lonely and enjoy not only the benefits of a regular massage but look forward to coming so I try to make it an experience, not just a treatment.

Maybe you're heard a little something about this thing called Facebook? Or Twitter, LinkedIn, Google+? Social media is everywhere, and you can benefit from it, whether you have a business presence on social media or not. But first you will need a website. There are plenty of free templets out there. Wordpress is probably one of the best. After your site is up and running, then it's time to get people talking about it and driving traffic to it.
Just the Click of a Share Button
Social media "share" buttons provide an easy opportunity for your website visitors to share your site with their contacts. When a visitor selects, for example, the Facebook "Like" button, a link to your website appears on their Facebook page, and most of their  friends will see it. Viewed as an endorsement, this virtual word-of-mouth referral can be a powerful tool for targeted leads.
Even if you are hesitant about setting up a social media business presence because you are not committed to the required maintenance, you can still take advantage of the "virtualness" through share buttons.

Stressed?

Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

Stress is a normal part of life. Many events that happen to you and around you -- and many things that you do yourself -- put stress on your body. You can experience stress from your environment, your body, and your thoughts.

How to Reduce, prevent, and Cope with Stress

It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.

What did you do when the lights went out?

Was that a crazy ride or what? No light, which I can deal with, but no heat for 5 days was a true test for many. I can not complain since we packed up and moved out. Most were not as fortunate. How did you keep warm after that freak snow storm of the year?

Build a Strong Immune System - Naturally!

The holiday season is upon us. Time for gathering and merriment. No one wants to be derailed from the festivities with a cold or the flu. Both can strike at any time of year. But its in the winter that we have dry air creating the perfect environment for a winter bug. Airborne germs, close contact ... your health can get thrown off balance.

Here are 10 ways to Build a Strong Immune System, Naturally.

Drink Tea instead of Coffee. Caffeine stresses the adrenals, the glands that sit on top of the kidneys and support the body's immunity and energy.
Cleanse Your Sinuses. Most colds enter the body through the nose's mucous membranes. A 2010 study found that kids with colds and flu who regularly used a nasal wash got well faster, took less medications, and fought off future colds better than those who didn't. 
Meditate. Stress is the immune systems worst enemy. Whether it's the craziness of the season, death, divorce, finances, your bodies ability to fight germs is complicated by physical and mental tension. Research shows that even 10 minutes of daily meditation reduces the physical systems of stress. 
Massage Therapy. Regular therapeutic massage sessions provide significant benefits beyond the immediate relaxation we enjoy. People who experience high levels of stress tend to get sick more than others. Devotees of massage therapy know it's relaxing and feels good. But massage may also be an effective tool for maintaining good health. Researchers from Cedars-Sinai Medical Center reported that a single massage produced measurable changes in the immune system and endocrine system of healthy adults.
Keep Moving. Just because its cold isn't an excuse to stop exercising. To prime your immune system, get a least 30 minutes of moderate exercise, like stretching combined with strength training and moderate cardiovascular exercise, such as walking on a treadmill or pedaling a stationary bike. One theory is that increasing your heart rate speeds up the circulation of white blood cells, making it more likely they will seek and destroy germs early on. 
Cinnamon.  Cinnamon has extremely high anti-oxidant activity, and the oil of cinnamon has strong anti-bacterial and anti-fungal properties. Cinnamon is also a great source of manganese, fiber, iron, and calcium. As a result, it has been used as an effective home remedy for curing the common cold, boosting memory and cognitive function and curing headaches and migraine pain.
Oil of Oregano. The ancient Greeks were one of the first people to recognize this oil for its health benefits and medicinal qualities. It is known to be a potent antiviral, antibacterial, antifungal, and antiparasitic oil that can reduce pain and inflammation and effectively fight off infections. Some benefits are strengthening the immune system and improving respiratory health. 
Add Water. Researchers linked the spread of the flu to winter's low humidity, meaning moisture may be a natural weapon against airborne germs. The theory is that germ-infused droplets from sneezes and coughs stay airborne longer in dry air. But moisture in the air (humidity) makes the droplets grow too large to float, and they fall to the ground. Soo, you are less likely to inhale them. A humidifier is the best way to incase your homes humidity level. 
Stay connected. Loneliness can impact your immune system. Laugh, Have Fun. Research shows that looking towards an event boosts immunity.

You tell me... what's your natural remedy?
Visit me at bonafidetouch.com and follow me on twitter @justjina

Staying Cool in the Dog Days of Summer

The past few days have been extremely uncomfortable for me. I live in an older home with no central air, only window units. Outside the oppressive heat bears down like a brick wall. Even though I grew up in the south, heat has never been my friend. I don't care what anyone says, I'd take snow over heat any day of the week. As I try to stay still here in the coolness of my basement, I thought I’d share some of my tips on beating the heat.

Chill the Pulse Points

Remember when you were a kid and didn't feel well, mom would place a compress on your forehead... well same concept.
Chill your pulse points by running cold water over your wrist for a minute or so each hour. Splashing water on your temples or face can produce a similar effect. And be sure to put some of that tap water into a glass and drink up.

Go Tropical

Take the lead from those who live in tropical climates, wear lightweight cotton and linens. The guayabera, or the Mexican wedding skirt, is constructed to keep you cool naturally. Same with a traditional Filipino barong, these keep moisture from the skin and are worn untucked to promote air circulation. 

Don't eat: Graze

Ever notice how you feel hot after a big meal? It's not just because the food was served warm.

Big, protein-laden meals force your body to stoke its metabolic fires. The solution is to break up your eating into smaller, more frequent meals. You'll feel cooler — and it's better for you, anyway.

Eat to sweat

Latin America, India, Thailand — some of the world's hottest places. And they happen to serve some of the world's hottest foods.

Scientists have argued for years over why this is the case, but the most likely reason is that spicy foods make you sweat without actually raising body temperature. It’s the capsaicin, a chemical found in things like hot peppers. Once your skin is damp, you'll feel cooled by its evaporation.

Stay cool under the covers

A lot of people find it difficult to sleep in hot weather.

Want to cool the bed down? Fill a standard hot water bottle with ice water. Use it to cool your ankles and the back of your knees — it works.

How are you keeping cool today?

   

Feeling Overwhelmed?

I make a weekly list of what needs to get done and chip away at it. Each task that I can draw a black line through, the better I feel. Ever find your self waking up in the middle of the night with the weight of the world on your shoulders? Concentrate on your breathing. Slow, deep breathing is a powerful anti-stress technique. When you bring air down into the lower portion of the lungs, where the oxygen exchange is most efficient, heart rate slows, blood pressure decreases, muscles relax, anxiety eases and the mind calms.
www.bonafidetouch.com