Winter Skin

Life. It takes you on adventures and prevents you from getting shit done. Like, blogs. I haven't posted in ages but I am going to take it back and combine a few of my last posts. 

How are you feeling these days? Because I am feeling dry, chapped, and so thirsty, that is, until I upped the water intake and added some other goodies into the mix. 

1. Increase water intake:

The recommended about of water that we should be drinking a day is HALF our weight in ounces.


During warmer months this is my go-to formula but recently that has change. I recommend increasing this by 2-4 more cups. Take it slow and drink throughout the day. You DO NOT want to drink a gallon of water in one sitting. That's not beneficial to you in any way and causes more harm than good. I find it easier and more satisfying to drink water at room temperature. Drinking cold water makes my body feel like it is getting attacked. We are literally getting the moisture sucked out of us during the cold months. Why? Refer to #2.

2. Use a humidifier: 

Whether you are using a central heating system, a space heater, or a blow dryer, you are drying yourself out. Love yourself and invest in a humidifier. Adding moisture to the air will improve your winter skin issues and maybe you have a cat that likes playing with said humidifier. Bonus.

3. Exfoliate: 

Scrub your dead, dry skin off with some easy home recipes. Exfoliating should be done no more than once every 10 days. If I have little time but want to feel smooth and silky I pour some lotion or oil (coconut, almond, olive) in a bowl and add sugar or salt until it feels right. The difference in size matters. Sugar is less abrasive and is best for people with sensitive skin since the sugar particles are so small compared to salt. I recommend scrubbing in the shower with the water off. When finished exfoliating, rinse with warm water.

4. Moisturize:

As soon as you get out of the shower apply a moisturizer. I have sensitive skin and hate scents. I try to keep it simple. Reapply throughout the day. Spend extra time loving your hands. Washing your hands a lot will contribute to dryness (don't stop washing your hands) so moisturize as often as you can. 

Body Scrubs

Our skin is our largest organ and well deserving of all the love we have to give. You hear me? All. The. Love.  If you never had a scrub, I suggest you get one.

Benefits of a body scrub:

• Leaves you with smooth skin.
• Removes dead skin cells.
• Gives you a fancy glow.
• Brightens tattoos.
• Re-hydration is easier now that a layer has been taken off.
  I don’t want no scrubs, unless it’s a body scrub.
  I want that.

Our skin is so awesome that it:

• Prevents outsiders, bacteria and germs from entering our bodies.
• Cools us off and regulates our body temperature.
• Protects the delicate and fascinating world beneath it.

Things you can do help your skin:

• Stay hydrated! [Drink half your weight in ounces a day]
• Get sun exposure but don’t go crazy.  
• Remove your makeup every night.
• Exfoliate!

Prenatal Massage

Pregnancy was the most beautiful experience of my life. I remember everything from the all-day sickness to her hiccups and kicks. Our bodies are magnificent vessels that go through extraordinary changes as they protect and nourish a growing baby. We are warriors.

One of my favorite modalities is prenatal massage.

It could be because I, too, have experienced the aches, pains, and discomforts associated with pregnancy. I was swollen, uncomfortable, and for weeks at a time, in lots of pain but it wasn’t enough for me to never want to do it again. Instead, it has motivated me to do all I can to provide comfort to another mother in need.

What happens to the muscles in a woman’s body during pregnancy?

As the child grows, so does the uterus.  Superior to the uterus lie abdominal muscles. During pregnancy the elasticity in these muscles increases allowing for extreme stretching. When one muscle is stretched there has to be another muscle that is working against it which will result in a contracted muscle. The muscles working against the abdominal muscles are our back muscles. These muscles become tight and stiff throughout the pregnancy. At some point in the pregnancy, women might experience sciatic pain and numbness due to pressure from swollen muscles pushing up against nerves.

I enjoy prenatal massages because they’re unlike any other modality.

Your body is a castle sheltering a king/queen. I am here to make sure there are no holes or cracks in your castle and that it can withstand any storm.  I perform my prenatal massages by having the woman lie on her side as she throws her leg up over a body pillow. This is natural and comfortable. She feels at home. I focus a lot of time on the back, elongating those tight muscles and letting them know it's okay to relax. I give attention to the shoulders, neck and head. The entire body, excluding the belly, gets massage while staying away from those sensitive areas that could potentially promote uterine contractions. Every stroke is applied with love and light.

Benefits of prenatal massage:

RELAXATION: Not just of the body but of the mind. Everything will be just fine.
Reduction of anxiety/depression: You can do this! You are doing it.
Reduction in edema/swelling: You lost your ankles but you’ll find them again. Trust me.
Reduction of pain: I can help with muscle pain. Can’t do much for the little fist stuck in your ribcage.

Please, when booking a prenatal massage, make sure you find a therapist that enjoys it. Your experience depends on it.

“Now my belly is as noble as my heart.”  ~Gabriela Mistral

Stretches Using Chair

Story behind lesson: The other evening I was having a conversation with my daughter. We spoke about how her dad taught her to crawl and how her aunt, uncle, and I taught her to walk. As I began explaining to her that we didn’t necessarily teach her, I began to understand something about myself and probably everyone else on this planet.

The average child learns to walk around their first birthday.  It was just after Aria’s first birthday that we decided to prop her up on a couch and encourage her to make her way to the other couch just a few feet away. By the end of that afternoon, Aria was taking steps all on her own and all she needed to do was make the effort and push those little muscles.

Just like walking at 1, stretching can seem difficult but with determination, it can be done.  A muscle must be pushed, held, and slowly released in order for it to understand that the limits it has, have been placed there by you and not them. Unless you are a gymnast, there’s probably room for your muscles to go a little further.

Benefits of stretching:

• improves flexibility
• improves posture and performance
• relaxes you
• reduces chance of injury when exercising

Before stretching:

• wear loose fitting clothing
• warm up muscles with light cardio
  
  • jumping jacks
  • jump rope
  • dance to funky music
• center yourself with deep breathing 
• make time so you’re not rushing

Don’t hurt yourself:

• take it slow
• always keep knees and elbows slightly bent to avoid hyperextension of joints
• go as far as your body will let you
• as you take a deep breath go a little further, hold, then slowly release
• if you have never stretched before I suggest you start with these neck stretches for a few days and see how you feel
• keep your balance
• don’t rush
• breathe
  
   

The following exercises were performed using a sturdy chair
and I also had someone available if I got stuck in a tight situation.

Here are some things to keep in mind:

Different muscles will be stretched more than others depending on how deep you go into the stretch and the height of your chair. If you want to increase the degree of a stretch, for instance on your left gastrocnemius (calf) then you would get on your tiptoes using your left leg. Once comfortable, you'll have the ability to make changes and target specific muscles.

Stretches back, legs, hips and chest.

Stretches legs. The higher you reach, the bigger the stretch in your torso.
Leaning to either side will stretch your latissimus dorsi.

Stretches legs, back, hips and shoulders.

Stretches legs, torso and hips.

Stretches shoulders and chest.

 Do not attempt this stretch until you feel completely comfortable with the other exercises.

Stretches legs, hips, shoulders and back.

Water: Our Best Friend

All my massages begin the same way. My client and I take deep breaths, we relax, and I slowly travel down their body as I apply my touch of intent. When I return to their back, I pull away the blanket and sheet to expose their back. Oil gets applied to my hands and with my first long stroke I can tell this person is probably not drinking enough water.

How can I tell if you're drinking enough water?

Your skin is a direct reflection of what's going on inside of your body. When your body is thirsty I can see and feel it in your skin. It's not necessarily the only reason your skin is dry and absorbing all my oil. There are medical reasons and medications that cause dryness and extreme thirst throughout your body.

How can YOU tell if you're drinking enough water?

You can determine if you're drinking enough water by observing the color of your urine. Clear and pale urine indicates there is enough water in your diet. 

 

Our bodies are made up of anywhere between 50-75% of water.

That's a pretty significant amount. We should be feeding out bodies what it's primarily made of, right? But why?

Importance of water:

• maintain the health and integrity of every cell in the body
• keep the bloodstream liquid enough to flow through blood vessels
• help eliminate the byproducts of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein
• regulate body temperature through sweating
• moisten mucous membranes such as those of the lungs and mouth
• lubricate and cushion joints
• reduce the risk of cystitis by keeping the bladder clear of bacteria
• aid digestion and prevent constipation
• moisturize the skin to maintain its texture and appearance
• carry nutrients and oxygen to cells
• serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.

(http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Water_a_vital_nutrient)

How much water should you be drinking?

Take your weight, divide it by 2 and that's the amount of ounces of water you should be drinking per day.

120lbs / 2= 60lbs= 60 ounces of water per day

“Water does not resist. Water flows. When you plunge your hand into it, all you feel is a caress. Water is not a solid wall, it will not stop you. But water always goes where it wants to go, and nothing in the end can stand against it. Water is patient. Dripping water wears away a stone. Remember that, my child. Remember you are half water. If you can't go through an obstacle, go around it. Water does.”
-Margaret Atwood
 

Happy Holidays! Neck stretches

The following exercises can be used to alleviate neck, upper back, and shoulder pain that can be caused by stress. Doing these exercises regularly will strengthen your neck muscles and reduce tension.

1. Perform 3 neck rotations. Repeat in opposite direction.

2. Slightly tilt your head to one side and bring your chin close to your chest. Hold for 20 seconds. Repeat on opposite side.

3. Bring your ear towards your shoulder until you feel a stretch and hold for 20 seconds. Repeat on opposite side.

4. Straighten up and bring your chin to your chest. Hold for 20 seconds. You can use your hand to press down on the back of your head for an extra stretch. Tilt your head back and hold for 20 seconds.