Want Motivation To Be Fit?

Want Motivation to be Fit?

Understanding the Stages of Fitness

Who doesn’t want to be fit, right? Especially with the new year coming soon, and all those resolutions around the corner. Although everyone are at different stages, understanding where you are will help you receive the motivation and self-control to become a regularly active person. Some people go through the stages, and sometimes even fall backwards at different amounts of time. If you can figure out which stage you are at you can understand and be motivated to get where you want to be. 

Stage One – The Couch Potato

If you are less active, you may spend very little amount of time on your feet and put the very minimal effort to get things done. You may say to yourself “I am inactive and I plan to stay that way” or “I just don’t think I will ever have the time and dedication to become fit” More than 40% of Adult Americans fit into this category, and 14% of American adolescents.

Stage Two- The Dreamer

The dreamer is the individual who hopes “One day, I will be fit” or “I think sometime, when the holidays are over, I will be hitting it back to the gym.” Although the amount of exercise the individual does is like the Couch potato, they have an invention, which can motivate them to the next stage.

Stage Three- The Mid-Stage Changer

The difference between the dreamer and the mid-stage changer is that they are now making plans that are not in the far future. They are planning when they will exercise and making a schedule.

Stage Four- The Fitness Newbie

Although they falter when they exercise, they do make the time to exercise and be physically fit. They may go and do sports with friends infrequently, but enough to still be active.

Stage Five- The Fitness Master

This person has a schedule and sticks to it. They reap the benefits of being physically active and are exercising on a regular basis.


Where am I on the stages of physical activity?

Where do I want to be?

Am I willing to make the changes and dedication to become physically fit?

What is stopping me from making those changes?

Reference: Fitness for life Charles B Corbin and Ruth Lindsey 2007 page 79

Natural Ways to Treat Inflammation

Natural Ways to Treat Inflammation

How Do I Know I Have Inflammation?

Inflammation can cause several discomforts such as, lack of mobility, pain, puffiness, swelling, and stiffness.  Probability is, if you have an injury or some sort of irritation, you are probably dealing with inflammation as well.

What Causes Inflammation?

Personally, inflammation causes several of my discomforts in my body, and it can have several different causes. Physical causes may include injuries, wounds, overused muscles, joint problems. Illnesses/ Diseases may also cause inflammation such as cancer, autoimmune diseases, and allergens. Diet may also cause inflammation- such as choosing to eat too many foods that promote inflammation and not a balanced diet.

How Can I Treat Inflammation?

Depending on your severity of inflammation and cause, you may want to consult a doctor. Physical exercise will help muscles heal and remove inflammation. Here are other alternatives that can be placed into your lifestyle to assist with inflammation.

  • Epson Salt bath – Epson salt can promote healthy circulation in your blood and reduce swelling. It can also help with muscle strain and swelling.  Epson salt is usually used in a hot bath, dissolved, and soaked in.
  • Turmeric – Turmeric contains an anti-inflammatory agent inside of it that reduces swelling and irritation in the body. Turmeric can be taken in a form of herbal tea, pills, or even a lotion.
  • Frankincense – Frankincense has anti-inflammatory, anti-arthritic properties, and assists with pain. The most popular form to take it is in natural oils and applied directly over the inflamed muscle area of the body.
  • Ginger – This natural root also carries anti inflammation and is the easiest to find in a local grocery store. Ginger can be applied either as a natural oil or slices of root. The most common use is using it in  herbal tea and taken orally. Essential oils can be used inside of other beverages as well.
  • Green leaves – Many dark green leaves also carry inflammatory properties as well. To maintain the strongest part of the properties, it is recommended to eat them raw, although they also are delicious prepared other ways.
  • Salmon – Salmon carries a lot of healthy omega-3, and it also contains inflammatory benefits as well.

While these are just a few things you can use to assist your body drain the inflammation in your body, eating a well-balanced diet is also recommended. Don’t forget! We massage therapy is a GREAT addition to helping in treating inflammation. Therapeutic massage can help reduce inflammation, decrease pain, and increase range of motion.

Habits To Develop NOW!

Habits To Develop NOW!

There are habits that we all would consider bad. On the flip side, what are some habits that are good for anyone to stay healthy in mind, body, and spirit? There are three specific ones that we all hear quite often; drink plenty of water, eat healthy food, and exercise regularly. Let’s talk about why these are habits to develop.

Hydrate, hydrate, hydrate!

Let’s start off with water. Water is very important for us to live. It is what helps the nutrients from food, get to where it needs to be. Without water, our blood pressure becomes higher; making it harder for our heart to pump blood. When our heart is working so hard, everything else in our body gets less oxygen. We all know where we would be with less oxygen. When you drink water, you are also more likely to have more energy, especially if you have a healthy diet. Plus, water coupled with massage is a match made in heaven! During massage, toxins are pushed out of your body. Drinking plenty of water flushes these toxins out of your body! Without water, the toxins will find a new home, and no progress is made.

Nutrition matters! Seriously!

Next Nutrition; having a great nutrition plan is very beneficial. Good nutrition means good digestion, healthy hair, more energy to go throughout the day, better muscle health, less cramping, stronger organs, and so much more! Many studies have shown that good nutrition has countless benefits. Ensuring your body has essential vitamins, minerals, and a balance of good food leads to a longer life, and a healthier one at that! Nutrition is definitely one of the good habits to develop.

“Run Forest, run!”

Exercise keeps your body healthy and strong.  Areas like your lungs and joints are directly benefited by regular exercise. Exercise looks different for all of us, we all know our limits. And chances are, we can all do better. Your daily tasks will be easier to do, and you will find you have energy for new tasks by increasing your amount of exercise. There are so many fun choices to select from: running, walking, biking, swimming, yoga, dancing, sports, and SO much more! We want to know, what do you do to stay active?


Our bodies are working hard 24/7 to keep us functioning and feeling good. Let’s do our best to help ourselves out! Water, nutrition & exercise are just a few steps toward that goal. Other things may include: deep breathing to center your mind, eating slower to help absorb nutrients, getting enough rest, finding time to work on your hobbies, and much more! It can be overwhelming to think of all the things we must do to take care of ourselves. Make small goals, and as you accomplish them, you will find more energy to do more things.

The way you take care of your body determines how long and in what condition your body will take care of you. So remember to always put your body, and what it deserves first!

The Big 3- Essential Oils

The Big 3- Essential Oils

Beginner Oils

There are 3 essential oils that are considered to be the most frequently used. They are also the easiest to use. These oils are: lemon, lavender, and peppermint. A major part of the reason why these are often considered the beginner oils is the diverse ways in which they can be used. Each of these oils have more uses than I imagined when first learning about essential oils.


This amazing essential oil is both an invigorating and cleansing oil, it is a good oil to smell after a long day for an energy boost. Lemon oil can be used in a diffuser, taken internally, and applied externally. It can also clean up around the house! I enjoy adding a few drops to my water every day to eliminate the toxins in my liver and kidneys, and it tastes great!


Lavender oil is a calming oil, it can be used for sleep issues and allergies. I often diffuse it in my home around bedtime if I am not feeling as sleepy as I should. When my husband is around a dog he gets terrible allergies, so he puts a couple drops in his hands and breathes it in deeply to help relieve his symptoms. Applying a drop to a mosquito bite, relieves the itch! There are so many uses for lavender oil!


Peppermint oil is an amazing help with muscle tension and headaches. I am prone to get headaches, and when I do, peppermint is my best friend. I dilute it with coconut oil and rub it on my temples. If I had not researched the science behind how it works, I would swear it to be witchcraft! Peppermint can also help with sinus issues, and many other great remedies!


Essential oils can assist with a variety of ailments. But remember to research each oil as you use it in a new way, because no oil is a blanket “cure all” and some can even be hazardous if used incorrectly. These oils are just the tip of the iceberg. There are MANY oils, that can be used along, or combined with others. They can truly bring relief and aid to your life. Essential oils are a big part of my everyday life and I hope I gave you a new idea for yours.

Treatment Plan For Massage

Treatment Plan For Massage

Starting a Treatment Plan

When starting a treatment plan for massage there are a few things to think about. Including: tension, injury, or quantity of knots. Location of these problems is also important as we want to prevent future injuries & structural issues to occur. Treatment plans MUST include a lot of communication between the therapist and the client. When followed diligently, treatment plans can help or even replace medication or other forms of treatment.

Time Frame For Treatment

The therapist determines how often a client should come in for a massage. Typically, the start of a treatment plan includes massage every 1-2 weeks. Once progress is being made, then the therapist works with the client to extend time between massages. Regular massage is always recommend to prevent problems, as we are always using our bodies, we should be always maintaining them. 

Course of Treatment

Treatment begins with the problems that are the worst. These are typically causing pain, or interrupting the life of the client. Communication is again essential here. Discussing what the therapist finds and treatment that is given to the area is key. The therapist can also give tips for stretching, posture, and any other things that might help with healing.

Treatment plans are not set in stone. Just the opposite in fact. They are more “jello” like, and involve wiggle room for change. This happens most often when the plan is going better than expected, or when the client has injured the area further.

Sometimes there are conditions that massage will not affect. It will not make it better or make it worse, but can help deal with the symptoms. For example: arthritis. Massage cannot cure arthritis, but it could help manage the pain. This is tricky, because it is not best to massage when the client is having pain. If they receive massage when they are feeling good, it can keep the pain away.

Wrapping it up

Every client is different to their pain and their needs. Every client will have a different treatment plan and their outcome can also be different. Following through on your  treatment plan can give you the best course of recovery.

-Natasha McNabb- LMT

Communication is Key

Communication is Key

The Key

We massage therapists get a lot of questions, and we LOVE them! Honesty and trust is the key to a good relationship between massage therapist and client. This honesty is trust is gained through 2 way communication. Communication is key. If you have a question about your treatment plan, ask. If you have a question of what a particular muscle is doing, ask! You can never ask to many questions. I personally love when clients want to learn about what’s going on in their bodies.

Don’t Know What to Ask?

Asking the right question can be hard. If you feel your massage therapist spending a lot of time on one specific area, ask why. They will tell you what’s going on and how your muscle is responding. Another great question to ask is where they think you are in the treatment plan. Its always pays off to know your progress. My favorite question a client can ask me is about self-care! Ask them what more you can do to make your treatment more effective. They will give you stretches, exercises or possibly oils you can use.

What should you tell your massage therapist?

The first appointment is one of the most important ones!  This is the time to tell your massage therapist what your body feels daily. What pains you feel, what movements are difficult, what medication you are taking, if it’s for pain management. The biggest one to tell your massage therapist is what other medical conditions you may have! This includes diabetes, cancer, bulging or herniated discs, or any thing else. This is crucial because some conditions will affect the way we have to massage. Even if its embarrassing, be honest! Trust me, we hear it all. We are here to help.

Don’t be Afraid

It’s okay to be nervous to ask your massage therapist to work on a specific area, but don’t let it stop you. Don’t be afraid to tell them if the current treatment plan isn’t quite working. You can also ask questions over the phone. If you have a specific concern, ask the receptionist. The receptionists can either answer if they know, or they will grab a massage therapist to answer the question for you. You can even ask what massage therapist will best fit your needs. There are no bad questions.

If you want the best results for your body, communication is key!

We would love to hear questions that you have, comment below!

Stay healthy!

Karlee Boston, LMT

Habits You Need to Break

3 Habits You Need to Break

Habits can be great…or not so great. That depends on what kind of patterns you have gotten yourself into. Habits such as: going to bed early, eating healthy, and exercising can be great! On the flip side, there are some habits that we can all do without. Unfortunately, we are ALL guilty. Let’s talk about 3 habits, that we would all be better off without.

#1: Taking Care of Yourself LAST

We can all agree that taking care of others is important and needed in this world. Most of us were taught from a young age that caring for others makes us better people. This is all true, and I would never argue with such principles. However, I will say that you can take care of others far better, if you take care of YOURSELF FIRST. This is not selfish or prideful. If you take time to care for your body, mind, and spirit- then you will be a better you for those around you. Therapeutic massage is a great way to find healing, and reduce stress, leaving you feeling better and more like yourself. So take time for YOU, then go out and save the world!

#2: Step Back From the Tech

In this day and age, we are tethered to our technology. We use it for everything! And this is not necessarily a bad thing. Technology is a great tool, but it can also be a great DISTRACTION. We encourage you to step away, to turn of the screen. Limiting your screen time, opens your mind, and frees your thoughts. When you are spending less time looking at the glowing screen, you are naturally spending more time doing better things. Such as: being with family, neighbors, and friends…you know…actual people! Your mind & body will thank you by helping you feel more fulfilled in other areas of your life!

#3: Thinking “My Body Will ALWAYS Feel This Way…”

As we all live our busy lives, trying to get from one place to the next; we experience fatigue & soreness. It is normal for bodies to feel the wear and tear of aging and stress. However, you can find relief and healing. Your muscles can be restored to feeling rejuvenated again! How is this possible? Therapeutic massage is intended to loosen muscles, and remove stress and toxins from your body. You can sleep better, feel better, and LIVE better than you have in a long time!

How Do You Break a Habit?

Just as habits take a while to form, they also take a while to break. But, you know what they say “practice makes perfect!” By changing your mindset, to follow the things above, you can improve yourself and your life. Make YOU a priority, and start feeling better today!

Stretching + Massage

Stretching + Massage= What a Combo!

What Are The Benefits of Stretching + Massage?

I wanted to see the benefits of stretching + massage and how it would affect lifting or exercising in general. Well, it comes down to this:

  • More flexibility and Range of motion to prevent injuries from strained or pulled muscles is always a plus in my book. When the muscles are warm, they are more pliable, making it easier to lift or do more. Massages work with stretching to get that range of motion back to where it needs to be to be at our best. Isn’t this fantastic?!
  • Better Blood Flow: Now who doesn’t want better circulation to prevent those pesky knots for better recovery and less pain. Massage will get the rest out that stretching will not. Those who are not so active during the day because they may have to sit at a computer all day will not feel as stiff. That is great news, right?
  • This is the Best part: Just a sense of well being or good for the soul! Massage and stretching those muscles out can reduce stress. What? Now who doesn’t want to be less stressed? The combo can even boost your immune system. In a study in an article in Live Science in 2010 it showed that a 45 min or longer massage increased the number of lymphocytes or white blood cells that fight diseases. Now that is something we all could use, right?!
  • Last but not least: Better sleep! I know I could definitely use a better night’s sleep. Most of us do not even get to the point of deep sleep. But what if you could? Your body starts to produce feelings of calm within 3 min into a massage. The better the sleep the better the performance at the gym or just life. Wouldn’t you say?

My Conclusion

I need to combine stretching + massage on a regular basis so that I may have better quality of life! And don’t forget to drink that water!

Vroqua King, Receptionist

DoTerra Essential Oils- The Basics

DoTerra Essential Oils- The Basics

Where To Begin…

The world of Doterra essential oils is a large one, and at times it can be intimidating to decide which to use and where. When used properly Doterra essential oils can be extraordinarily beneficial to your well being as well as those around you. Though intimidating, their application can be described in three main categories: aromatic, topical, and internal.


A simple description of this category is to smell the oils. The easiest way to do this is to open the bottle and breath through your nose. To enhance that method simply put a few drops on your hands, rub them together cup them around your face and breathe. Another common method is to defuse them in your home. A personal favorite method of mine is, during the colder months when everyone is getting sick around me, I put a few drops of On Guard onto a wool dryer ball before drying my sheets and clothes, so everywhere I go my immune system is getting a boost. No matter how they are used, essential oils bring a fantastic aroma to any environment.


This category is applying the oils directly to skin. Personally, I have a great distaste for the smell of ginger but I frequently feel sick so in the morning I will rub it on my feet, put on socks, and I don’t have to deal with the smell while still having the benefits of my oils. Some oils, like peppermint are often too strong for people with sensitive skin, so it is recommended to use a carrier oil when applying directly to the skin. Common carrier oils include fractionated coconut oil or almond oil. You can also add the oils to a bath. Oils go a lot further than you would think and you don’t need to use much to get the benefits. Applying oils to specific areas can help target specific issues and give more specific results.


When you ingest an oil, or take it into your body, this is described as internal usage. Many people add oils to their tea, put oils in a veggie capsule and take them like a vitamin, or add peppermint to a mouthful of water and drink to have clean breath. I love to add a few drops of lemon in my water, it tastes good and it helps clean out toxins. Digestion, health, and general well-being can all be improved with proper internal essential oil usage.

To Sum It All Up…

Essential oils have so many uses and applications. They can assist with a variety of ailments, and there are many personal testimonies describing how they improve people’s lives. Whether they are used aromatically, topically, or internally, each oil has individual benefits. Remember to research each oils benefit and uses, as not every oil can be safely used in each way. Welcome to your own essential oils journey!

Stats Behind Massage

Stats Behind Massage

Does it Work?

Massage is a wonderful and helpful tool for relaxation, pain management, and so much more! But, don’t take our word for it…here are some stats behind massage to show how amazing it truly is. These statistics are from the American Massage Therapy Association (AMTA), through studies they they have done.

The AMTA reported that the primary reason that people get massages is for health and wellness:

  • 43% of adult Americans who had a massage between July 2016-July 2017 received it for medical or health reasons such as pain management, soreness/stiffness/spasms, injury rehabilitation, or overall wellness, a slight decrease from 2016 data.
  • 89% agree that massage can be effective in reducing pain.
  • 29% of massage consumers had a massage for relaxation/stress reduction between July 2016-July 2017.

So if so many Americans receive massage for wellness vs relaxation, that must be a sign that it works…right? Need more stats, alright…let’s keep them coming!

A Regular Massage Keeps the Doctor Away

In July 2017, roughly fifty million American adults had discussed massage therapy with their doctors in the previous year. Massage is seen in the medical world as a real option for treatment of a variety of problems. The following diagram shows health care professionals referring patients to massage therapists.

Massage recommendation graphic

So, What Can Massage Help With?

Massage, especially Therapeutic Massage, can help with SO many problems. The AMTA has done extensive research into this area. The following list is provided by the AMTA:

  • Cancer-related fatigue
  • Low back pain
  • Osteoarthritis of the knee
  • Reducing post-operative pain
  • Boosting the body’s immune system functioning
  • Decreasing the symptoms of carpal tunnel syndrome
  • Lowering blood pressure
  • Reducing headache frequency
  • Easing alcohol withdrawal symptoms
  • Decreasing pain in cancer patients
  • Fibromyalgia

And this list just scratches the surface! We can also include help with pregnancy, depresssion, anxiety, austism, sports performance, injury, car accident pain, and it goes on and on!

Need more proof? Then come in and try out a massage for yourself! With over 6 modalities offered to best fit your needs, you will walk away feeling better than you knew you could!