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

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!

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

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

Does Food Affect Your Muscles?

Does Food Affect Your Muscles?

We all know that what you put in your body, definitely contributes what you get out of it. Even children learn the difference between healthy foods, and junk foods. We know that food affects stamina, weight, etc. The food choices you make even affect your vital organs, including: heart, digestive organs, and brain…just to name a few. So it would go without saying that food affects your muscles, right? But how can we know what foods to eat, and which ones to avoid? How can food & muscles work together for your benefit?

Toxins in the Muscles

During massage, toxins are released from your muscles. But, how do these toxins get there in the first place? There are several answers to this question. Including: Air, Water, Food, Drugs and tobacco, Household and personal care products, stress and negative emotions. Let’s talk about the toxins that are brought in by food.

Non- Friendly Foods for Muscles

We all know there are foods that we shouldn’t eat…they are normally the ones we crave and usually taste the best. In all honesty, sometimes the passion of dieting can come down to opinion over fact. But there are basic guidelines to follow to help your muscles feel their best.
     #1: Reduce Processed Foods: Foods that come in a can, or prepackaged box/bag often contain preservatives and artificial ingredients. Consider foods with natural and organic food sources.
     #2: Beware of sugar & artificial sweeteners: Reduce the amount of sweets in your diet and look for natural sources of sugar…like fruit!
     #3: Locally grown fruits & veggies: These are a good choice to ensure good quality nutrition. Great for meals and snacking!
     #4: Remember all things in moderation: We do not recommend extreme dieting. We recommend a balanced diet, and to watch what you put into your body.

Do Your Homework!

Know your food! Know what is best for your body. We are all so different, inside & out. Your body can feel better, and perform without pain holding you back. Share some of your diet expertise! What works for you, and what doesn’t? Have you mastered the relationship of food & muscles for yourself? And remember, toxin build up in the muscles is normal; regardless of what the source is. Schedule regular massage to get those toxins out of your muscles, and start feeling better!

Why Drink Water?

Why Drink Water…

Isn’t It Obvious…?

Why drink water? We all know that we should drink a lot of water. It is something we are taught from a very young age as we need water to live. It helps keep our organs functioning and our muscles hydrated. Sometimes we need to take water in more than normal. When you exercise or when it’s hot outside are two of the largest reasons that your body needs more water. Not many people know that after having a massage your body also needs extra water.

Water After Massage

When a massage therapist starts going deep into those muscles they start releasing bad toxins from your muscles that end up in the blood stream. This is great for the muscles as it helps them heal faster to get these toxins out. But, then where do those toxins go after they are in the blood stream? They go into the organs like the kidneys, liver, pancreas etc. If you drink a lot of water after having a massage it helps those toxins flush from the body and organs faster, leading to a quicker recovery and a better result from your massage.

Don’t Forget!

We learn that it is important to listen to our doctor on important matters when it comes to our body, we should also make sure we are listening to our massage therapist when they tell us to drink a lot of water. They have learned how it benefits from your massage and how it helps your body to recover.  Most clinics or spas will offer you complimentary water at the end of your massage to help ensure that those toxins are being flushed out. So, listen to your therapist and be sure to drink a lot of water after you have a massage.

Sore After Massage?

Sore After Massage?

When you think of a massage, I bet you think of relaxation, soft touch, and cucumbers on your eyes. Right? While this can be true in some places, it

isn’t with us. Many of our clients experience sore muscles in the day(s) following their massage? Which leads to the question, who would sign up to be sore after massage?

Working Out Muscles

Think of how you feel after you work out at the gym. Are you sore the next day? Why is that? Working out stimulates your muscles to change, to become leaner and stronger.

It is the same with therapeutic massage. This type of massage stimulates changes in your muscles. It forces out the waste that builds in your body. It trains your muscles to move back to the areas they belong, and to loosen so they can function as they are designed to. Most of the soreness comes when the deeper muscles are worked. When the surface muscles have been worked, the therapists can move down to muscles lying under the surface. These muscles may not be used to touch, let alone deep massage.

Is it worth it?

Yes! Often we don’t realize how our bodies COULD be working. We don’t register the pain we feel, or appreciate the joy we could feel when it is not there any more. So while I can understand being hesitant to schedule a massage, when you know you are going to feel it tomorrow…I also know that the pain means by body is healing. It is GOOD PAIN! It is important to drink lots of water immediately following a massage, and continue to do so for the next day or two. This will rehydrate your muslces and ease the effects. Take it easy after your massage. Go home, relax and just allow your body to find its balance naturally. Like exercise, make therapeutic massage a habit in your life. And if you wake up the next morning a little sore, it’s probably because you had a really good massage.