Friday, January 18, 2019

HOW TO DEVELOP (AND STICK TO) A HEALTHY HABIT

Ditch New Year's Resolution Day may be a new holiday on your calendar (January 17th, if you were wondering!) but that doesn't mean you have to "celebrate" by quitting or ditching your health/fitness goal. 

















Continuing off our last blog post, we had talked about ways of setting small goals for yourself in order to build momentum and motivation towards a larger goal, ensuring your success and less frustration overall. Hopefully you're still striving towards that goal and haven't tapered off, as most people will about halfway through January. A lot of this happens because we're not receiving that "instant gratification" that we crave and have become so used to. 

When you're working towards a difficult goal without a good reason, or maybe too many goals at once, you're essentially setting yourself up for failure in the near future. 


How do I develop my Healthy Habit?

Developing a healthy habit is not easy and can be entirely personal. The first thing you want to do is figure out what you would like to change- do you want to start getting up earlier? Eating more vegetables and less sugar? Decreasing the amount of fast food you eat? Once you've figured out what it is you'd like to change, you need to have a good reason WHY you're doing it. WHY do you want to eat more vegetables? WHY do you want to wake up earlier? WHY do you want to be eating less fast food? Figuring out the "why" part of the equation is often more difficult as this is not only your motivation, but the whole reason you're making this change. Getting yourself out of bad habits and replacing them with good ones is difficult and takes about 3 weeks to develop, so it's always easier to start small and work your way up from there. 

Lastly, you want to figure out what your reward is for completing your Habit. This depends entirely on the person and the Healthy Habit you're developing, so pick something that you feel will motivate YOU and allow you to follow through on your goal. 











Here's an example:

A client wants to start coming in regularly for massage, every 2 weeks, as opposed to sporadically like she has in the past. Her whole reason for wanting to come in is because she's experiencing a lot of stress and massage helps her to relax, especially with the new job she just started that's putting a lot more pressure on her. This client knows that massage helps her to relax, but more importantly, she knows that it's good for her and will help prep her for the new stresses and responsibilities at her new job. Knowing she's got a new schedule will not only give her something to look forward to, but will help with aches, pains, stress and even sleeplessness she may experience with her new job. 

Easing into your Healthy Habit

Starting a new Healthy Habit can be difficult because our lizard brains are hardwired to expect instant gratification and we see our "bad habits" of ways to reach that gratification quickly. A good example of this would be to think of a box of donuts: our brain knows what's in there and tells your body to anticipate the sweet reward of sugar and carbs, leading you to reach into the box and devour the entire thing. 

In order to quit a bad habit, you have to learn to recognize the cues that lead you through the routine of the bad habit. In the example above, the box of donuts/craving something sweet is the cue and the routine is reaching in and eventually devouring the whole box, which then leads to your reward (sugar high, yummy delicious donuts, stomach is full). 

Learning to disrupt this routine is your best bet. One of the ways to do that is by making this routine more difficult; adding more steps in between the cue and the reward means you're more likely to avoid the routine since we're hardwired to take the less complicated path. i.e., the path of least resistance.

Using the above example again, complicating the path can be as easy as just not buying the donuts or avoiding that area of the grocery store. Instead, replace your bad habit with a good one by heading over to the fruits and veggies section to spend money on those instead. When you're really craving something sweet, now you'll have apples, grapes, or blueberries where you once had donuts. This way you're still satiating your sweet tooth, but with a better (and healthier) reward. On another note, fruits and vegetables will help you feel full longer, meaning you're less likely to over indulge later!


How can I make it easier to stick to my new Healthy Habit?

Sticking to your new Healthy Habit is often more difficult than starting it out. Sometimes you lose the motivation or you may just not really be into it, which makes it more difficult to see your habit/goal through to the end. Earlier in the blog post we talked about having a good reason WHY you want to develop your new Healthy Habit, which is your whole motivation for developing it in the first place. If you want to start going to the gym "just because," but you hate working out and have no legitimate reason for going, you're more likely to ditch your new Healthy Habit since it holds no interest for you and you're not giving yourself something to look forward to. 

Sometimes this can be as easy as an attitude change; positive thinking works wonders! Making this goal more easily accessible can also help. Taking out steps in the new routine or keeping it simple means you have less reasons to avoid your new Habit while working hand-in-hand with making your old, bad habits more complicated. For example, if your goal is to go for a jog every morning, lay out your running gear the night before with your running shoes right by your bed. Move your alarm clock to the other side of the room, which forces you to get up to go turn it off. Giving yourself a reward to satisfy your lizard brain will help too! When you're done running, reward yourself with a relaxing shower before heading to work, and at the end of the month, if you followed through on your new Habit, reward yourself with those running shoes you've had your eye on for a while. You're still satisfying that part of yourself that craves instant gratification with the relaxing shower and new shoes while doing something that is actually good for you, and not just feels good. 

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We're going to bring this back to our massage example from before: this client wants to develop her new Healthy Habit of coming in every 2 weeks for a massage, but how can she keep up her motivation and follow through? She knows that in the past she had difficulty scheduling due to her work schedule and not having a clear idea of when she would be working. She also waited until after the massage to schedule the next session, which meant that sometimes the time and day she preferred would not be available or she felt too "foggy" from the massage and couldn't concentrate. 

However, with her new job she has a lot more clarity when it comes to her schedule and can now figure out when she has time to set aside for her massage. Instead of scheduling each time afterwards, she instead sets up a recurring appointment to take place every 2 weeks at the same time, which takes the pressure off scheduling in the future and there's no more worrying or inconsistency in her massage sessions. The reward in this scenario is fairly straightforward: it's the massage itself! This client knows that the massage will feel good and she will feel better afterwards, which satisfies her lizard brain cravings. 


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Developing a Healthy Habit can take almost a month, so it's important to create one that you can incorporate into your daily life easily without getting overwhelmed or frustrated. Stick with something simple, straightforward and easy to incorporate, which will lead to success and a more satisfying reward! 






Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!



Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.

Wednesday, January 16, 2019

CREATING NEW YEAR'S GOALS YOU CAN ACTUALLY STICK TO

Every year it seems we all have the same dilemma: we create goals for the New Year, say we're going to stick with it, but by the end of January it's like that goal never existed. A lot of this has to do with a lack of motivation or sometimes we set goals that are so high we get frustrated by the lack of results in such a short amount of time. However, it's common knowledge that sometimes the biggest things require the most patience, concentration and hard work. 
















One of the biggest goals out there for the new year is to "get fit," or more specifically, to lose weight. This is one of those goals where you can easily set the bar too high for yourself, aiming too high and then falling short when you can't follow through or meet your goal. It's also one of the most frustrating. Since every body is different, everyone needs to approach this type of goal in a different way. For one person, it could just be eating healthier and cutting calories out of their diet. For another, it could be just to increase the amount of cardio they do every day. When it comes to fitness goals in particular, it's important to remember that as an individual, you have to create your own path. Following someone else's could lead to poor or no results. 




Here are some examples:

One goal I have set for myself is to keep my house clean. Since it's almost a daily struggle to keep everything tidy, I knew this would be a good goal for me and it would also be incredibly frustrating. So, I started small. 

I would start by making sure all laundry got to the laundry room, or a basket, and not be tossed on the floor. Then every morning and every night I would consolidate the laundry into one spot, the designated laundry basket in the laundry room. If the load was larger, I would immediately start the washer instead of coming back to it later, which I knew was a good way I would forget the clothes needed washing. I also made a habit of putting the laundry away right when it comes out of the dryer. Since I wasn't having to tackle so much laundry at once, this made putting everything away much easier and I wasn't left with baskets of clean laundry all over the house. 

Another great way I tackled this goal was by making sure dishes were done every morning and every night. Since we eat a lot of food in our house, and cook quite a bit, this was a bit of a chore. However I did find that cleaning up immediately after cooking and before I ate helped me stay on top of things, and I didn't slip into a food coma before I had to go back and tackle the dishes. 


Bringing it Back to Health

For some people a New Year's Resolution may be just to increase the awareness of what their body needs and following through on what most people title "self care." This may include coming in for a massage more often or maybe doing yoga and/or stretches your therapist recommends in order to fully round out your treatment. A great way to stay on top of this is to set up a recurring appointment, meaning you set up the appointment to take place every 2, 3, or 4 weeks at the same time to help keep you on top of your scheduling. With stretches, you can do this by setting aside an extra 15 minutes every morning to dedicate to a few moves that you need to do, plus whatever else feels good and gets your blood flowing. As an added bonus, stretching and doing yoga first thing in the morning helps you feel more awake and makes you feel more charged, allowing you to start your day on the right foot!


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Starting small can make all the difference when it comes to creating New Year's resolutions and goals for yourself. Being able to accomplish smaller goals and working your way up to greater challenges is a great way to motivate yourself and reduce the amount of frustration you may feel. When it comes to your health, it's important to take the small steps first in order to set up a great foundation to build upon once you're ready to take the next, bigger step. Finding small ways to commit yourself to a healthier lifestyle is a great way to stay motivated! We should never stop trying to better ourselves or learn something new, but taking the time to do it right can make all the difference in the world! 


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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!




Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.

Monday, December 31, 2018

THAT'S A WRAP! 2018 IN REVIEW

We've successfully survived 2018! 


We said "Goodbye" to familiar faces and "Hello" to new ones, expanded our little family and had loads of fun in the process. With every year we gain new experiences, learning and growing to better our futures. This year was no exception, and we had so much fun sharing it with you! 


This year we watched as Chloe, the office assistant, and Aimee, a long time massage therapist left our clinic to pursue other adventures. With their leaving we got to welcome lots of new faces, many of them being new clients, along with the new office assistant, Ashlan. We also welcomed Elisa, the newest massage therapist here at Massage La Mesa. Both have been great additions to the office, and we're so happy to have them here!


The Winter Holidays were so much fun and we went all-out decorating this year. If you came into the office, you could see and feel the amount of Holiday Spirit we had in this place! 




























It was a very fun time for all of us here and we're so happy we got to share it with you!
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We were also out and about in 2018, exploring La Mesa and having fun! Earlier in the year we attended a La Mesa Business Expo, where we met great people and enjoyed a great learning experience. Later in the year, we explored our Village neighborhood, branching out and trying new restaurants for our monthly meetings (let's just say Surf Rider Pizza Co. might be a new favorite in this office!).

While we're sad to see another year go by, we couldn't be more excited about what 2019 has in store for us! 

Happy New Year from Massage La Mesa, and may this year be filled with positivity, perseverance, and success!

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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!



Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.

Thursday, December 20, 2018

AN IN-DEPTH LOOK AT OUR HOLIDAY ADD-ONS: SPICED CIDER BACK SCRUB

Our Holiday Packages give you exclusive access to fun and beneficial add-ons! Each one is designed to provide you with an invigorating experience that benefits your body in different ways. Let's take a look at what we're offering this year:




























Spiced Cider Back Scrub

Exfoliating is one of the most underrated things you can do for your skin. It allows skin to breathe by removing dead skin cells that can build up over time, causing skin to itch, look splotchy and/or dull, and trap toxins in the body. Since your body uses your skin as a way of excreting toxins and waste through your pores, dead skin buildup causes this process to become inefficient and may cause other problems, such as acne. By exfoliating, you're effectively removing that layer of dead skin that's blocking your pores, which allows skin to breathe, work efficiently, and can even make you look "glowy." If you have tattoos, exfoliating can also bring them "back to life" by making colors more vibrant once dead skin cells are removed, revealing a fresh layer of skin underneath.

The exfoliating body butter we use in session does a double duty: it exfoliates and moisturizes your skin. We use Himalayan Pink Salt ground down to a fine powder to exfoliate your skin while Shea Butter, Coconut Oil and Vitamin E work together to moisturize and create a protective barrier on the skin, trapping moisture in while keeping everything else out. The Himalayan Pink Salt also provides essential nutrients and minerals that your body needs but may not get in your average diet; calcium, magnesium and potassium are just a few. 

We also use a Spiced Cider scent to help invigorate the body and provide warmth and comfort while in session. Since this scent contains cinnamon, clove and nutmeg, it creates a very comforting environment that matches so perfectly with the season!


How is it used in session?

During your session, your therapist will apply the exfoliating body butter to your back using slow, smooth strokes. Your entire back up to your shoulders and neck will receive the exfoliating treatment. Once your back has been thoroughly exfoliated, your therapist will take off the remaining salt crystals left over using a warm, damp towel, and your session will continue as normal. 


FAQs

Q: Does this treatment hurt or feel uncomfortable?
A: The Himalayan Pink Salt is ground down so fine that it should not hurt or feel too abrasive. If you feel like the pressure may be too much or would prefer slower strokes, just let your therapist know. This may help with most feelings of discomfort.

Q: Why use Himalayan Pink Salt instead of something else, like sugar?
A: Himalayan Pink Salt is more beneficial for your body than sugar.

Q: What is a body butter?
A: A body butter is a type of cream or lotion that is a thicker consistency and uses cocoa butter or shea butter. Since body butter tends to be much richer than lotion, it moisturizes better and doesn't feel as greasy. 

Q: Why use Vitamin E?
A: Vitamin E is essential for your body to reduce redness, scarring and give your skin some protection. It also helps with conditions like eczema and psoriasis. 

Q: Why exfoliate?
A: Exfoliating is a great way to revitalize the skin and allow its toxin-excreting process to work more efficiently. If you suffer from acne, itchy skin, or a dull complexion, usually exfoliating is one of the best and easiest ways to improve the look and feel of your skin. 


What if I don't want this add-on?

That's okay! We have two other great add-ons that are available with our Holiday Packages. Please read our blog posts to get an in-depth look at each one!


Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!


Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.


Monday, December 17, 2018

AN IN-DEPTH LOOK AT OUR HOLIDAY ADD-ONS: CBD CREAM TREATMENT

Our Holiday Packages give you exclusive access to fun and beneficial add-ons! Each one is designed to provide you with an invigorating experience that benefits your body in different ways. Let's take a look at what we're offering this year:




CBD Cream Treatment

CBD Oil has become a real hot button issue, spurring debates and controversy regarding its effectiveness and legality. While CBD Oil is not FDA approved, there are certain CBD medications that have been approved to treat specific diseases, whose common symptom is frequent seizures. However, many studies have been done that show just how effective CBD can be, whether it's in pill, oil, or a cream form. 

CBD can be taken internally or used externally. An internal usage of CBD would be most effective for things related to your mental health, while an external usage is best for pain, inflammation and soreness. Most CBD creams contain menthol and camphor in order to help the CBD penetrate more deeply, allowing for a stronger effect. 

The CBD cream we use comes from the same company we use to purchase our massage cream, where quality is of the utmost importance, so there should be no concern regarding the quality of the product we are using for your treatment. 


Noteworthy!!

CBD Oil does NOT contain THC, which is the psychoactive ingredient of the genetically altered "marijuana" plant. CBD is typically harvested from the most pure, genetically unaltered form of the plant, the hemp plant, which contains low traces of THC to begin with. Choosing the CBD Cream Treatment as your add-on will not result in any psychoactive effects, meaning you won't feel "high" after your session. If you do feel light-headed or woozy, this is most likely due to the change in your blood pressure from getting off the table and moving around too fast. 

CBD also does not show up on most drug tests since they are typically designed to detect THC. If you have more questions or concerns, here's a great article concerning CBD and drug testing.  


How is it used in session?

Before your massage, your therapist will most likely ask if you've been experiencing any pain or discomfort, ask about location, and if there's any spots to avoid during your session. Typically, the CBD will be applied where you request it or where you and your therapist agree needs the most attention. Since the CBD cream we use also contains menthol and camphor, application may feel cool and "tingly" then slowly warm as it penetrates the skin to have a greater effect on your body. The effects can last for a few hours or longer, depending on the area and how your body reacts to the cream. For example, when I was experiencing jaw pain and swelling I applied a pea-sized drop to the entire area and the effects lasted for about 5 hours before I started to feel pain again. 


What if I don't want this add-on?

That's okay! We have two other great add-ons that are available with our Holiday Packages. Please read our blog posts to get an in-depth look at each one!


Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!



Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.

Thursday, December 13, 2018

AN IN-DEPTH LOOK AT OUR HOLIDAY ADD-ONS: HERBAL POULTICE THERAPY

Our Holiday Packages give you exclusive access to fun and beneficial add-ons! Each one is designed to provide you with an invigorating experience that benefits your body in different ways. Let's take a look at what we're offering this year:


Herbal Poultice Therapy

Perhaps not very well-known, herbal poultices have a number of benefits that range from reducing tension and stress to helping relieve symptoms of the cold and flu. The benefits change depending on what types of herbs and essential oils are used in the poultice. Very similar to tea, an herbal poultice is usually a muslin bag packed tight with dried or fresh herbs along with essential oils. They're easy to make and to use! All you need to do is apply it
warm to a part of your body, such as your chest, back, hands or feet, and let it sit there for a while until it cools. You can also place it under running water while taking a bath or on the floor of your shower, letting the steam carry all the benefits of the herbs and essential oils up into the air (kind of like a giant diffuser). The herbal poultices we created for this add-on include rosemary, thyme, cinnamon bark, turmeric, ginger and green tea, along with lemongrass, clove and cinnamon leaf essential oils. This blend will help with symptoms of the cold and flu, prevent the cold and help reduce stress and tension. 



How is it used in session?

During your session, your therapist will apply the herbal poultice (warm) to the back or chest wrapped in a warm, damp towel. The poultice will remain in the area while your therapist continues your massage to increase the lymphatic flow and carry the benefits of the poultice through your body. Once the massage is over, your therapist will give you the poultice to take home so you can reuse it in the bath, shower, or place in a pot of hot water on the stove to diffuse throughout your home. 


What if I don't want this add-on?

That's okay! We have two other great add-ons that are available with our Holiday Packages. Please read our upcoming blog posts to get an in-depth look at each one!

Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!




Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.


Monday, December 3, 2018

THE HOLIDAYS ARE HERE!

Massage La Mesa has been transformed into a Winter Wonderland, filled with snowflakes, red garland, wreaths and ornaments galore! 









The Holiday Season is probably our favorite, filled with lots of excitement and anticipation knowing old Saint Nick will be making his rounds soon. 




It's also the time of year where we announce our classic Holiday Specials, which are exclusive deals only available during the month of December, giving you access to fun, limited edition add-ons that we do not normally offer. Don't forget, these all include fun Gift with Purchase items that we hand-picked and put together especially for you! Here's a sneak-peek at our Gift with Purchase items: 



We had a lot of fun creating our Gift with Purchase items this year! The photo on the right shows our fun little Mason Jars, each one containing an exfoliating body glove, tea and a handmade exfoliating body butter, all wrapped up with a cinnamon stick on the front that you can later use with your tea or cider! The photo on the left shows off our cute display for you to choose your gift from, which include our Mason Jars, the Hot/Cold Rice Pack Pail, and the fun "Bath Boat," containing chocolates, a candle and an ornament filled with Himalayan Pink Salt that you can use in the bath or to decorate your tree. These gifts are great to keep for yourself or to give to a loved one! 

We had so much fun with our add-ons this year as well! After a lot of brainstorming, we came up with 3 unique choices that we're sure you'll love! 


The larger the package you purchase, the more chances you have to try each of our Holiday Add-Ons! Which one will you try first?


Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!



Contact us at: 619-917-4675 OR  massagelamesa@gmail.com 
Book now by clicking HERE.