Bedtime Snack:

What can you have as a bedtime snack that will boost MELATONIN levels? Melatonin is the neurotransmitter responsible for sleep, this chemical is needed to kick in before bed. Foods that increase melatonin the most are:Blackberries, Raspberries, almonds, sunflower seeds, tart cherries. UCLA researchers found that after (3) NIGHTS of this, you will be sleeping more soundly! Remember to brush your teeth afterwards;)

Cancelation Policy:

You have 24 hours prior to an appointment to cancel, otherwise you will be charged for the entire appointment fee.

Word Up Yo!

"Dearly beloved, we are gathered here today to get through this thing called life." -Prince

Which type of MASSAGE is right for you as a runner?

I found this article helpful from Women's Running, So I thought I would share with you. My souce is sited at end of article. ENJOY… and KEEP running and receiving massages! XOXO, Meta-Maria! "Swedish A mainstay at spas, Swedish style has become a generic way to define a relaxation massage. It is characterized by the use of massage oil and the application of long, flowing strokes along the body using light to medium pressure. Best for runners who… are looking for general stress reduction and improved circulation after a tough training week. While Swedish massage does have some therapeutic properties, runners typically don’t find relief from pain. Sports Sports massage specifically addresses the needs of athletes. Depending on session goals and the training of the massage therapist, sports massage may integrate stretching with the combined elements of other massage techniques. Best for runners who… want to stay healthy and improve performance. Sports massage typically falls into three categories: injury rehabilitation to manage chronic and acute injuries; pre- and post-race support; and maintenance to help athletes stay free from injury and enjoy peak performance during the training season. Trigger Point & Neuromuscular Therapy “Trigger points are hyper-irritable spots in tight muscle bands that can cause muscular weakness and refer pain and tenderness to other areas of the body,” says Peyovich. “In this technique, a trained massage therapist knows the common triggerpoint locations and their associated referral patterns and applies static pressure to help them release.” Best for runners who… want to eliminate pain, increase flexibility and range of motion and restore muscle strength (a.k.a. the three central benefits of trigger-point massage). A complementary technique called Neuromuscular Therapy (NMT) addresses the underlying causes of pain by looking at postural issues, biomechanical problems and possible nerve compression. NMT is especially effective in addressing acute injuries, such as tight hip flexors or plantar fasciitis. Fascia Work “The fascia of the body, or the layers of skin and connective tissue, contain all kinds of important sensors and mechanisms. In fascia work, the therapist concentrates on moving and pulling the fascia,” says Kirkeby. Best for runners who… have problem spots. By manipulating the fascia, the tissue becomes more elastic, allowing the athlete to experience less pain and greater range of motion. Though fascia work can be a whole-body treatment, it is typically done in targeted areas, such as the neck or the foot. Active Release Technique (ART) During an ART session, a specially licensed therapist feels for adhesions within the soft tissue. These lumps or tension areas are then broken up using direct pressure and movement. As opposed to most massages, where the therapist does all of the work, ART requires the therapist and client to work in tandem. Best for runners who… are injured—or have been. ART is particularly effective for chronic injuries related to overuse, such as hamstring issues and shin splints." My sources: Read more at http://womensrunning.competitor.com/2015/03/health-wellness/which-type-of-massage-is-best-for-you_36975#zUUSFlGpFDxrJo8x.99 http://womensrunning.competitor.com/2015/03/health-wellness/which-type-of-massage-is-best-for-you_36975

12 Steps to Self Care:

1- LOVE. LOve LOve. 2- IF it feels wrong, Don't do it. 3-Say exactly what you mean. 4- Don't be a people pleaser. 5- TRUST your instincts. 6-NEVER speak bad about yourself. 7- NEVER give up on your dream…DREAM BIG! 8- Don't be afraid to say NO. 9- Don't be afraid to say YES! 10-Be kind to yourself, Get MASSAGES often! 11-LET GO of what you cannot control. 12-STAY AWAY from NEGATIVITY and DRAMA.

12 Tiny Ways To Upgrade Your Every Day:

1-Set your alarm to an uplifting song you can easily wake up to. 2-Have a quiet cup of coffee before your busy day gets started. 3- Take a midday walk and get some fresh air. 4- Take a midday nap, 20 minutes is all you need for a boost. 5-TREAT yourself to something relaxing and GIVING, restorative, like a MASSAGE! 6-Pick out some FUN workout wear, for some fashionable motivation! 7-Do a quick an easy hydration/detox: Infused water with lemon and ginger. 8- Contain your work to a "workday". 9-Catch up on a book you started forever ago! 10-Unplug at least an hour, maybe two hours before bed…This will encourage a more restful, and deeper night's sleep. 11-Take an epsom salt soak. 12- Before bed and before rising in the morning: COme up with a list of (5) things you are thankful for that day!

Live HEALTHIER with frequent MASSAGES.

Multiple studies have shown that the benefits of massage increase with frequency. These benefits aren't limited to just pain relief; the stress reduction and increased body awareness you get from massage are important aspects of a holistic approach to preventive health care. It is always best to reschedule before you leave your appointment. You body will thank you for it.

10 Things You Should DROP From Your Life:

1- DROP Negative people. 2-DROP Holding onto past mistakes. 3-Drop the PAST. 4-DROP the false image of yourself/EGO. 5- DROP feeling sorry for yourself. 6-DROP saying YES all the time. 7-DROP trying to please everyone. 8-DROP trying to SAY the right thing. 9-DROP your limiting beliefs. 10- DROP worrying about the future.