As much as we enjoy the emerging flowers and warmer weather in the coming months, there can be a bit of a dark cloud hanging with this global pandemic. Often the first few weeks of the month are a rush of receipts and 1040’s as the April 15 Tax deadline looms, alas we are off the hook for a bit! (silver lining) As we all slow down to learn how to home school or teach our dog a new trick, we can still keep stress at bay while socially distancing.
Meditation
Meditation does not have to be about pretzeled legs, chanting, and reaching enlightenment. It can simply be about creating a moment of stillness in your mind as a way to become more relaxed. Just one minute, 60 seconds of meditation, can dramatically improve your mood, your productivity and the quality of your day.
Exercise & Yoga
It can be tough to make time for exercise when the schedule gets tight and tensions get high. But that’s when it becomes even more important. Exercise can relieve the physical symptoms of stress like fatigue, pain, and moodiness. If you can’t make time for daily workout, (seriously what is your excuse now?) try to fit a 5-10 minute walk outside into some part of your day. You could finally unwrap that yoga DVD! A little goes a long way when you need it.
Giggle and hum
Both laughter and music can lower the blood pressure. In fact, studies showed that 3 months of laughter or music therapy resulted in the same drop in blood pressure that could be achieved with a low-salt diet, losing 10 pounds, or taking a blood-pressure-lowering medication.
So cue up the “Who’s on first?” or dance around with your kids while making dinner and work some giggling and humming into your day.
Massage
Regular massage can improve sleep, relieve headaches, reduce muscle pain, and improve moods. Plus, massage feels good. When you feel good, you play more and take better care of the people you love. Schedule a massage now to prepare for a busy (and fun) spring! Learn to give your quarantine partner a fantastic massage!
Did you know that you might be able to use your Health Savings Account to pay for Massage with Nature’s Honey?
However, there are a few things that you’ll have to do first in order to be sure you’re covered. I’ve put together a list of steps to take to get your massage covered by your HSA/FSA:
1.) Contact Your HR Department
The first step in the process is to reach out to HR or your insurance carrier and ask if massage therapy is a covered treatment.. I’ve found that most people have been able to use their HSA/FSA with no problem.
2.) Visit Your Doctor
You’ll need to do your homework, and go into your visit prepared to communicate your specific symptoms.There are lots of physical and mental conditions that may qualify for massage. If stress is causing other diagnosed medical conditions, treatments may be paid for with an HSA with a letter of medical necessity from a doctor.
3.) Get a Prescription
A Prescription proves to the insurance company that massage is a necessary medical expense. Be sure your prescription includes:The reason you need massage therapy. How many sessions/month you’ll need. How long you will need treatment. Session Length.
Some healthcare providers may even provide a prescription over the phone if you have an established relationship, or have already received a diagnosis.
4.) Pay for Your Massage with your HSA/FSA Card
It is easy to book a time for your massage. You can call or text anytime at (715)292-2578, The best way to find up to the hour availability is to schedule an appointment online here. Then, you’ll just use your HSA/FSA debit card to pay for your massage at checkout. It’s that easy.
Depending on the type of FSA plan you have, your funds may expire at the end of the year. So, if you still have funds that you need to use, don’t delay. Start the process now so that you don’t lose that money.
As always I look forward to serving you, Kathryn Roman LMT
We know massage will make us move better and feel happier, but not everyone can make time for regular appointments. Luckily massage is great preventive care and it can have some instantly-gratifying results. Check out these 3 things massage can help you with right now.
Headaches
Tension headaches (often called stress headaches) are the most common type of headaches among adults.
Pain or pressure in your forehead or on the top or sides of your head? Could be a tension headache. It’s especially likely if you’ve been hunching over a desk or some knitting, spent a ton of time in a car, or if you’re still shivering and huddling to keep warm as spring sloooowly creeps in.
Massage can help get rid of that headache and regular massage may well keep it from coming back. (If you want to geek out about tension headaches and try a few self-massage techniques, check out this article.)
Low Back Pain
A major research study was published in 2011 showing that massage therapy was better than drugs and usual care for general lower back pain. Better than drugs. I just had to say that twice.
Just about everyone will experience low back pain at some point in their life. If it happens to you, don’t suffer. Schedule a massage and get back into action.
Irritability
Have you ever been so cranky you got on your own nerves? Yeah, me, too. It isn’t fun. When you feel yourself biting everyone’s head off when they ask you a question, it might be time for some self-care.
Massage is great for stress relief. You get to shut off all the things that buzz and chime and aggravate you to the point of eye twitches. Music, silence, warmth, massage. All the cranky disappears.
This is dual purpose. You’ll feel better and all the people around you will be happier that you’re back to your sunny self.
Got a headache, low back pain, or a case of the grumpies? Get a massage scheduled and we’ll handle that fast.
The holidays are kinda weird. For all the ‘Most Wonderful Time of the Year’ jingles, it’s also the toughest for many people. Some people over-commit to family, friends, volunteer tasks and find themselves over scheduled and unable to actually enjoy the season. Some of us dread the inevitable, obligatory socializing and the pressure of being ‘on’. Some of us are grieving.
So here are a few less-typical Holiday Survival Tips. Some of them are brilliant. Some of them are not. But maybe you’ll find a nugget in here.
Ditch obligations
Just because you’ve always gone to Aunt Sue’s for Christmas Eve doesn’t mean you always have to. You can stop going.
Say, “I’m starting a new tradition this year, I’m really looking forward to cooking with my kids and having a quiet family night.” Then set up another time to visit Aunt Sue when you’ll actually be able to visit her, instead of just a hug between appetizers while stuffed into a small house with 30 loud relatives.
Reframe obligations
When I hear people complain about all the ‘stuff’ they have to do, I usually say, “Dude. Stop doing it.” The typical reply is, “Oh, but I really like having 37 different types of cookies and seeing all my 3rd cousins!” Cool. I can respect that. But stop looking at (and speaking of) the tasks and events like chores.
This isn’t a martyr contest. Nobody gives a darn that Betty SUV Soccer Mom makes her bundt cake from scratch and you use a mix. Except Betty, and that’s her issue. Do stuff because you want to, because it brings you joy. And QUIT DOING THE STUFF YOU DON’T WANT TO DO.
Stick with the people who warm your soul
Some of us are not close with our families. For many, many people, family relationships are rarely nourishing and often painful. We’ve built friendships that stand in for the sibling and parental relationships that will simply never be fulfilling.
So why feel obligated to spend a holiday with anyone other than those who bring us joy and unconditional love? Create a holiday plan with the people you most enjoy and cherish. or at the very least, an escape plan to unwind with the people who will let you vent after a stressful family interaction.
Step back from the gift-giving (and receiving) or just change it dramatically
Do you really want another gift set of perfumey bath gel from the big box store? Do you really want to be giving that to someone else? Blech. Maybe it’s time to reexamine your gift-giving habits. Instead of exchanging gifts with your adult friends and family, can you decide to spend that money having a great dinner together in January?
If you feel really attached to giving a tangible object, can you simplify the process? Find one universal gift, and give it to all your people. A jar of local honey from you favorite apiary, or a holiday ornament purchased from a local fair trade artist.
Rethink your assumptions
Just because you’ve always done the holidays a certain way, doesn’t mean you have to keep doing that. It’s all a choice. Sometimes you don’t even need to change the pattern, just recognizing that it’s a choice is enough.
What changes have you made to improve your holiday season? Help a sister out and share in the comments!
Wishing you a happy, merry, joyous whatever-you-celebrate. I hope you get exactly the holiday you want (and deserve).
Only 32% of adult Americans got a massage in the past 5 years. And only even fewer get massage regularly. So it’s not surprising that most people don’t know much about massage.
Here are some fun facts to build your knowledge:
Massage can help you sleep better. (Even if you don’t nap during the actual massage.)
When your back hurts, that might not be the only area that needs massage. Sometimes back pain comes from the hip, legs or even the abdomen.
Likewise, sometimes hand and arm pain is caused by dysfunction in the neck and shoulder. The body is so beautiful and amazingly complicated.
You can stop a massage session at any time. You never cede control of your body. At any time during a massage you can say “no”, “stop”, or even “can you just work on my neck for the rest of the time and skip everything else?” If you are uncomfortable or feel like the therapist isn’t hearing your feedback, or if you just feel like the table is too hard and you have to pee and gosh, this is awful. You can end it.
Massage can help your mood. It’s been shown to be helpful in treating both anxiety and depression.
Even small therapists can provide deeeeep pressure. It’s not about size, it’s about the techniques we use!
Massage doesn’t ‘detoxify’ your body. That whole thing is a silly myth. It was taught in many schools and you may have heard me say it, back before I knew better. But we know now that it’s just not true.
Massage is safe in the first trimester of pregnancy (unless there are unusual health issues). Some practitioners choose to not do it, but that’s a liability choice.
Deep tissue massage, or any massage, doesn’t need to be painful to be effective. For reals. Run screaming from any practitioner who insists there needs to be pain in a treatment.
Scars are living tissue that can be transformed with massage and other manual therapies, no matter how old they are. And they can be affecting you in places farther away from the visible scar than you’d ever suspect.
It’s OK to focus on certain areas of discomfort and not always get a full body session. If you only want your arms massaged, that’s fine, too.
Your massage therapist loves feedback. We like to know if you hate having your feet touched, and if you looove having your ears massaged. We like knowing your musical preference and if you prefer to start face down or face up.
We’re also cool if you just want to chill and let us use our judgement to design the treatment.
Do you have questions about massage? Feel free to text me 715-292-2578 or ask at your next appointment Book Here and I would LOVE to answer them!
Breath. Such a simple thing. It’s essential to life, but yet how often do we think about it? It ebbs and flows throughout our days and we barely give it a second thought. October is Healthy Lung Month and we’re going to look at some ways our breath improves our health – including some techniques you can utilize today.
Deep breathing can reduce anxiety
Implementing a deep breathing technique when anxiety strikes can make the difference between a full on attack and an unwelcome blip in your day. Deep breathing lowers your heart rate, improves circulation and promotes clearer thinking.
You can use your breath to calm down
Let’s face it, when tempers flair it seems almost impossible to think about anything other than the current situation that set you off. Practicing simple breathing techniques can encourage calmness and help reverse the physical symptoms of anger.
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TECHNIQUE for Anxiety and Calm
Isolate yourself from everyone for 15 minutes
Inhale slowly for the count of 4
Exhale slowly for the count of 8
Notice the space in between the inhalation and exhalation
Repeat until you begin to calm down
Take breathing even deeper with pranayama
Pranayama is the practice of using the breath to soothe an active mind. If practiced right, pranayama can bring harmony between mind, body and spirit. It boosts your ability to be mentally and spiritually strong. There are very specific breathwork techniques that are outside the scope of this article, but we recommend reading up and finding a good teacher.
Use with meditation
Breathwork can be a fantastic addition to your mindfulness or meditation practice. It can allow us to open our hearts and our minds. It has been said that it can move stuck energy as well.
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TECHNIQUE for Pranayama and Meditation
Quiet your body and mind
Observe your breath as it is
Slow your breathing to a calm steady level
Concentrate on the air that moves in and out of your lungs
Focus on how your body feels and moves as you inhale and exhale
Much like massage, there is no doubt that breathing can encourage relaxation and healthy habits. It keeps the body/mind functioning and curbs stress. Your muscles naturally relax and you can go about your day a little easier.
Breathing may seem insignificant. It happens naturally, so we may not think about breathing all that much, but maybe it’s time we should.
Do you feel stretched in a hundred different directions?
Obligations, deadlines, appointments, meetings, work, housework, sports, everything. More often than not, it seems there aren’t enough hours in the day or days in the week for all that needs to be done. We’re on constant high alert. We’re always moving.
All this chaos can be hard on your body and mind.
When this happens, we tend to be less mindful of our eating. Or chasing sleep like it’s a lively kitten. Or we get snippy with loved ones and coworkers.
The effects of this day to day stress are cumulative for most of us. Stiff joints get stiffer. Cranky shoulders get crankier, then one rogue golf swing or one heavy laundry basket makes it worse.
Massage is the mini-vacation you probably need.
Without the sand in your shoes and having to pull your computer out of your backpack.
Massage therapy is a reboot. It’s the control-alt-delete for your body and mind.
A massage resets your thoughts, slows your pulse, regulates your breathing, and recharges your mind.
Spend some time on my massage table, taking care of you.
You can schedule online right here, or call me at 715-292-2578 to make your appointment.
May is Global Employee Health and Fitness Month, so we are going to talk about some ways to promote the benefits of a healthy lifestyle by giving you simple actions you can do anywhere… especially at work.
Take the stairs.
Pedometers, Fitbits, and various health tools track steps and daily mileage. One of the first things people do when they lean into a healthier lifestyle is to increase their movement. This can take the form of an actual organized fitness plan or by incorporating little acts of action that propel them forward toward their goals; such as taking the stairs and parking a little further from the building.
Get up.
If you’re a desk jockey, one of the best things you can do is to get up and move. Take a moment to do some great Office Yoga. I’m a big fan of the chair twist. Do it every hour if you can. Increase blood flow as well as your productivity. A 5-10 minute break can prevent eye strain, cramped wrists and stretch a stagnant body.
Increase your water intake.
Hydrate. Do we really need to tell you why? Drinking water is good for you and will keep you hydrated. Benefits also include improving digestion and clearer skin. Keep a water bottle with you at all times and sip from it often. (Bonus tip: Couple drinking water with a repetitive activity can be a good way to stay on task.)
Eat something.
Very busy people often forget to eat. We’re not talking sugary snacks that boost your energy (and then cause a crash) throughout the day. We’re talking about healthy, good-for-you snacks that keep you feeling full and satisfied without all the calories and carbs.
Breathe Deep.
The workplace can be hectic at times. Finding a moment to take a deep breath can keep the most frazzled days focused and on point. By remembering to breathe will help you reduce stress and anxiety, slow your heart rate, and just feels good.
Get a massage.
Ok, so this one is kinda hard to do on the clock. We’ve managed to find ways around this though. Scheduling a half hour massage on your lunch break might be just the thing to keep you on task and relaxed. You could go for a full treatment off the clock OR maybe you can talk “the powers that be” into recruiting some massage therapists for some seated chair massage right there in the office.
There are so many other ways to practice healthy habits at work. From balancing poses at the copier to correcting your posture at your desk. Practicing healthy habits in the workplace is tricky. Find ways to work them in and before long you won’t even notice the extra tasks that are bringing you one step closer to a healthier you!
Gripping a steering wheel. Working a mouse. Perfecting your plank pose. Hovering over keyboards. And stoves. And sinks. And laundry. You get it.
We put our hands and forearms through an awful lot of stress every day. Squeezing and clenching and buckling and writing. All of it. And yet, when I start to massage a hand and forearm, I often hear, “Oh! I had no idea my arms were so sore!” It’s a common surprise, but not really a surprise.
They get sore. And when they get really overworked, we end up with carpal tunnel, tendonitis, trigger finger and a whole host of other issues.
The upside here: it’s pretty easy to massage your own hands and forearms; especially with a nifty set of T-Spheres. I would know! Here’s how:
Start at the top. Using the opposite hand, gently roll the meaty, fleshy areas just below your elbow. Roll on the inside of your arm then on the outside. Gently is the key here, don’t be jamming your thumb in there hard and causing pain. Use your T-Spheres! It should feel good, and if it doesn’t, back off a bit.
If you want to get fancy, roll the wrist around and wiggle the fingers as you squeeze. Do some light squeezing all the way down to the wrist, and do this a few times, up and down the forearm to cover all the territory there.
Then move to the hand, using a light pincer grip, squeeze that meaty area at the base of your thumb. Lightly squeeze up and down all those finger bones through the palm, and up each finger. When you find a good spot, stick around it for an extra minute. This is where I like to utilize my T-Spheres and gently roll along the carpal bones against the tendons.
Whatever feels good to you is just fine. Then, switch hands and do it again on the other arm! Better yet, find a buddy and massage each other’s arms and hands. Just a few drops of carrier oil with ginger, is a great anti-inflammatory addition to forearm massage. Try using your Sunshine personal essential oil roller.
If you’ve got carpal tunnel or tendonitis, or just achiness and pain that you can’t figure out, you may need even more attention to keep those issues at bay. For this, I suggest you see a massage therapist (BOOK YOUR THERAPEUTIC MASSAGE). Yup. That’s me. I can work on those issues, and teach you some self care techniques to practice at home, too.
7 Ways to Indulge in Procrastination *Don’t worry, all that other stuff will still be there when you’re done.
In many ways “procrastination” is a naughty word. To some it implies laziness, being unmotivated, distracted, unfocused and countless other trigger words. It means that we aren’t getting the things done and we are failing as contributing adults.
Now maybe that’s an exaggeration, but maybe it’s not. The point is we heap a bunch of responsibilities and pressure on ourselves. There is always a deadline and there is always the next thing to complete.
But where is the real procrastination?
More often than not we are procrastinating on our self-care and the things that really matter. This National Procrastination Week (March 5-11) we are all about the holiday that is devoted to putting things off and delaying those oh-so-important tasks.
The focus for this holiday isn’t inactivity, but in being active in getting a mental and emotional break which will lead to decreased stress and anxiety. And as a massage therapist, I am all about that.
Here are a few ways you can indulge in procrastination. (Don’t worry, all that other stuff will still be there when you’re done.)
Read
Ahhh, a good book – there’s nothing like it. No matter the genre, reading is the quickest escape route into another land. Once you pass through that portal there’s no turning back. And if business or finance books are more your speed, there’s nothing wrong with that. Sometimes the escape is in learning something new. Grab your library card or pay your local athenaeum a visit. Many great reads await you.
Create
Is there a hobby or enjoyable activity you’ve been putting off? Now is a good time to pick it up. Bake your favorite cookies. Cook a meal that reminds you of someone special. Knit a scarf. Write in a journal. Paint a canvas, an end table, or a masterpiece. Whatever your “thing” is lose yourself in it.
Clean
Raise your hand if you procrastinate on doing dishes and laundry. (*raises hand*) While some find household chores relaxing, others can’t stand them or just never seem to have the time for them. Cleaning has become a “hurry up and get it over with” activity. Slow down a little and do the dishes by hand. Even if you don’t find it relaxing, you’ll walk away with a little more gratitude for the modern-day luxuries.
Exercise
In some instances, exercise has become another chore. We do it because we know we need to and it will keep us fit and healthy. Sometimes we don’t see the benefit until it’s over and working out becomes another task we must complete. Try approaching exercise in a new way. Find something you enjoy doing. Something you can look forward to. Try yoga or meditation (for those with busy minds, keep a notebook nearby to jot down fleeting thoughts) or go for a walk on a new trail or in a different neighborhood. Just get out there and move.
Drink
Drink coffee. Drink tea. Drink margaritas. Get dressed up for a night on the town or dress down for a night in. Fly solo or invite a friend. For some, socializing recharges their batteries while others find energy in solitude. Do what suits you and I promise you’ll feel refreshed.
Nap
Find the nearest hammock, couch or shade. Sleep is essential and we don’t get nearly enough. The benefits of sleep range from improved memory, sparked creativity, improved athletic performance and weight loss to lower anxiety and depression levels. Granted getting a good night’s sleep won’t prevent you from all disease, but quality sleep is a key factor in a healthy lifestyle.
Massage
It’s no surprise that our favorite way to indulge in procrastination is through massage. We would start and finish our day with a massage if we could. The mental and physical break in a treatment room cannot be beat. And if you’re still feeling the need to be productive, multitask by scheduling a massage and nap while you are here!
In case you didn’t pick up on it, procrastination week is also about changing habits. It’s about incorporating enjoyable activities in our busy, stressed out lives. It’s about finding some peace while being productive and keeping things in balance. Being riddled with daily stress and anxiety serves no one. Especially you.
Natures Honey Massage 