BALANCING PRODUCTIVITY & "DOWN TIME"

In today's society it's easy to get wrapped up in something new and forget to rest. There always seems to be another project or task that can be worked on or improved. It feels like, in order to be seen, you have to go above and beyond or work harder than others or you won't get the recognition you feel you deserve or strive for. This can make remembering to take a break and "unplug" difficult or lead to no downtime at all. While being productive and having the urge to get stuff done is great, it's important to remember that some down time is just as important and can lead to better work quality with a higher drive to succeed. 

The recent statistics surrounding the average amount of hours we work here in the US is appalling. As of 2018, 85.8% of men and 66.5% of women work more than 40 hours per week, with productivity per American worker increased 400% since 1950.* This leaves a majority of US citizens with low to no down time which can allow home life and mental health to suffer. 
*Statistics found from this blog with sources to other sites. 

It's now more apparent than ever that taking care of yourself and allowing yourself some time off from any sort of work can literally be "what the doctor ordered" and increase your quality of life. Allowing yourself just a few hours to rest can improve life at home, your mental health, and help you feel less drained while simultaneously getting in a better state of mind to work more efficiently later on. Here are some ways you can relax and just take time for yourself and/or your family: 

1. Unplug from the world (i.e., get off social media). This seems relatively simple but getting away from your phone or other distractions and taking a walk or going to the park can be just what your brain and body need for a little boost. Phones serve as easy distractions and it's easy to get caught up on what's happening, but you're not really giving your brain a break and the blue light emitted from your phone or computer screen can decrease sleep quality later on. 

2. Take a nap (if you can). Going to lay down in a dark room for even just 15 minutes can help quiet your mind and ease mental exhaustion by giving your brain a break. If you often get easily overwhelmed or are just naturally an introvert, this is a great method that will come naturally to you. Think of a baby that's been in an overly-stimulating environment for too long- they get cranky and fussy and have a difficult time processing what's going on around them. Adults can get the same way too, it's just harder for us to pin point the root of our irritation because we're not as "communicative" as we were as babies. 

3. Take a bath! This is another nice way to calm down and ease stress by getting time to yourself and doing something relaxing. My favorite way to do this is to light candles instead of using the harsh fluorescent light in our bathroom, use Epsom Salts, jasmine or lavender essential oil and just soak to help ease muscle pain, reduce stress and take a break. 

4. Get a massage or take a spa day. There's nothing like getting out of the house and enjoying some "me time" while doing something that makes you feel good and will improve your health. Not enough people take the time to work on their health or do something good for themselves and we often hear the terms "I don't have the time" or something similar. If you allow yourself even just a few hours of downtime a day, that's plenty of time to do something good for yourself that is completely yours. You should not be ashamed of taking that time for yourself. 


Balancing productivity and down time isn't an easy task and everyone will approach the challenge differently. Aim for at least an hour a day to relax and unwind before jumping into the next project. While being productive, focus on the task at hand and work hard as this will make your down time more rewarding and get you motivated to move on to the next task. 

It's also important to note that during your productive time, aim for minimum distractions in order to increase your efficiency and get more done. This means staying off social media and avoid the TV until your task at hand is done. 

- - - - -

We understand that life gets crazy and to expect down time of yourself is a difficult task to accomplish. However, not allowing your mind and body to recuperate can lead to lower work quality, less desire or motivation to work on projects, and even a lower quality of life. Taking the time to keep yourself in good health should be prioritized over everything else because when all is said and done, your health and well-being are what decide your limits. 

Take care of yourself by coming in for a massage to make sure you're in fighting shape and ready to take on the next big thing!

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.

THE BENEFITS OF INFANT MASSAGE

The first year of a child's life is often the most stressful for both the baby and the parents. This is when most children will do a majority of their growing, both physically and mentally, and it's when they require the most care and attention. Parenting is difficult, no doubt about that, but being a parent to a newborn can feel even more so since, essentially, you're just not familiar with each other. 

Every baby is different and it can take some time for you to understand your baby's cues, only for them to change once more as they learn a more efficient way to communicate with you. My favorite example would be how my daughter, who is almost two, will say "Bippi" to indicate she either wants "movie" (specifically Frozen at the moment) or "blueberries." We have no way of understanding which one she wants until she gestures to either the TV or the fridge. 

Newborns are even more difficult, since they can really only communicate one way: by crying. As you get to know your baby, you'll notice the difference between their "hungry cry" and their "time-to-be-changed cry," but those first few weeks when you're just starting to get familiar with each other can be very challenging. One way to help you bond with your baby? Infant massage.

Why it's beneficial 

Infant massage is a proven way to help parents bond with their newborn and learn their cues. It can also help with colic and is a great way to help soothe the baby. As someone who used infant massage on both kids when they were born, I can speak from experience and tell you how much they both loved it. The best part of our nighttime routine was taking a bath, get swaddled in a warm towel, and do a little infant massage on the belly, back and feet to help with gas and get ready for bed. It's a great way to signal to your baby that it's time for bed while still making it a fun part of your routine! 

Infant massage is also a great way to spend time with your baby, especially if you work or have other kids. Spending time with each child is important, so having a little routine together can help you bond with them and ensures you set aside time for them every day. 

It's not just for babies

The baby is not the only one who will benefit from infant massage either. As a parent (especially to your first child) caring for a newborn can be terrifying and it's incredibly easy to lose confidence in yourself while worrying about if what you're doing is the best thing for them. Since infant massage can help you bond with your baby, learn their cues and gets you into a steady routine, it can help build your confidence as a parent since you will learn to understand so much about your child. 

- - - - -

Children grow up so fast, it's important to be there for them every step of the way so they know they have you to guide them and comfort them. Infant massage is just the first of many stepping stones in caring for your child that can help to build trust, communication, and confidence in your abilities as a parent. 

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.

MASSAGE FOR CHRONIC STRESS OR ANXIETY DISORDER

We know we've covered stress and anxiety briefly in past blog posts, but we wanted to dive deeper into the benefits massage can have for those who suffer from chronic stress and/or anxiety since they have a huge effect on your mental- and physical- health.

Let's start with definitions and symptoms for both:

Chronic Stress, Definition: a biological and hormonal response to emotional pressure prolonging over an extended period of time.

Chronic Stress, Symptoms: Changes in appetite, libido, interrupted sleep pattern or insomnia, digestive issues and decreased immune system.

Anxiety Disorder, Definition: excessive feelings of worry, apprehension or unease that is typically accompanied with compulsive disorders or panic attacks.

Anxiety, Symptoms: expressing fear or worry, increased irritability, racing or unwanted thoughts, faster heart rate, panic attacks, fatigue and restlessness.

While both of these have similar effects on those who suffer, stress is often caused by outlying factors that may or may not be in the control of the person being affected while anxiety typically gives a person the feeling of unease, paranoia, and fear, not always with reason and can be uncontrollable for some with anxiety disorder.


On average, people who suffer from chronic stress has increased over time. The same can be said with people diagnosed with anxiety disorder, approximately 18.1% of the population, but that number could actually be much higher due to misdiagnoses or not being diagnosed at all. It can also be seen in the younger generations, with higher percentages across the board compared to older generations. This could, in part, be caused by a heightened awareness surrounding mental health, but is more likely the cause of other factors to do with this day and age. 

To read more anxiety disorder statistics, take a look at this article here. 

Anxiety disorder and chronic stress are hardly new topics, however there is still a stigma surrounding these two as they have been shed with a bad light in the past. With the arrival of "Mental Health Awareness Month" in 1949, some of the stigmas have been dropped but we haven't seen quite as much change regarding these disorders until the last decade or so. Employers have become more aware of how to help their employees deal with job stress and anxiety, medicine has evolved and there are now alternative treatments to help deal with stress and anxiety disorder, like massage.



You knew where this was going. Massage has proven time and again that it's an effective option for people suffering from anxiety disorder, depression, or experiencing chronic stress. A large part of this is due to the "power of touch," which does more than you could imagine. During a massage, hormones like endorphins are released which counteract negative feelings, thoughts, and generally flood your body with a "feel-good" sensation. This helps fight higher cortisol levels (the "stress hormone") and allows your body to reach a state of ease and calm.


Muscle manipulation during massage also helps fight inflammation and pain since it can help the lymphatic system drain more efficiently, helping you feel better quickly and leaving you with a better ability to heal. This in turn can lead to better sleep, a more positive outlook on life, and even get you in the mood to be more active (which can also increase your endorphins). Your physical and mental state can easily influence the other; mental illnesses can manifest themselves physically and vice versa. By improving one, you will improve the other, which is why massage is such a great option for those suffering from chronic stress, anxiety disorder, depression or chronic pain.

- - - - -

If you or someone you know may have chronic stress or anxiety disorder, it's important to get the help you need for them or yourself. Speak to a doctor, see a therapist and treat yourself to massage! 

- - - - -

- - - - -

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.

THE BEST WAYS TO TREAT YOUR MOM FOR MOTHER'S DAY

Mother's Day is just around the corner, but some people may not know what to do for their mom, wife, or partner on this special day. While every mom is different, there's a few things that will work for a majority of those hard-working gals! 

















There are many great aspects of being a mom but that doesn't make the "job" any easier, especially if the kiddos are young or are not fully independent. In my opinion, moms should be thanked every day for all the hard work they do, but giving them a special day is a great way of saying, "Thank you, I love you." So, how should you celebrate her? Here are a few ways:

1. Make her something.

It doesn't really matter what it is. She will know just how much you love her when you hand her something made from scratch and from the heart! Getting crafty and creating gifts for others is popular right now and contains more sentiment than buying her jewelry, chocolates or a gift card (not that these are all that bad either) and will really show her how much you care. 

2. Take her to dinner/do something you know she's been wanting to do.

This can vary from person to person. Treating Mom to a meal (especially if it's a place she loves) can be a great way to show her you care. If she usually makes dinner, this can be a nice break as well! Another great option would be doing something you know she's been wanting to do. That could be going to see a movie, going camping, a day at the park, a theme park or getting matching tattoos (as long as everyone is over 18). Figure out what she wants and try to make that special day for her come true. She will know just how much thought and effort you have put into this and it will give her great memories for years to come. It will also show that you understand her needs/wants and want to make her happy!

3. Give her a Massage/Spa Day!

Every mom wants and needs some rest and quiet time to help with the daily stresses of mothering. Giving her an hour or two to herself to go to a spa, get her nails done or get a massage can be a great stress-reliever and will make her happy. Quiet time is often rare when kids are young, so those precious few hours of silence will really help her refresh and recharge. 

In order to take care of others, it's important to take care of yourself first. This goes doubly for mothers. Gifting her a massage session can be the perfect "self-care" gift for mom to show her how well you recognize all the work she does and the effort she puts into everyone's lives without taking much time for herself. Massage will help recharge her mind and body, give her quiet time and make her happy. Isn't that what everyone wants for the mothers in their lives?

- - - - -

- - - - -

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.

THE IMPORTANCE OF WATER

If you've ever been to our office, you're most likely aware of the fact that we like to give you water after your massage- and even insist you drink quite a bit for the rest of the day. While the water is meant to refresh you and help ease muscle soreness, most people underestimate how much our bodies depend on water to operate efficiently. 




Our bodies are roughly 60-65% water. That's a lot! So you can imagine just how much your body really depends on water. In order to keep up adequate hydration levels, most doctors will recommend drinking half your body weight in ounces. If you're more active, like me, they recommend adding between 4-8 ounces per 15 minutes of rigorous exercise. This may seem like a lot, but if you were to buy a large Nalgene bottle (roughly 1 liter) or something similar, 2-3 of those a day would be more than enough for most people. 

What are some of the signs of dehydration?

These can vary, but signs of dehydration will usually include: 

-headaches

-lethargy

-cracked, dry lips and skin (especially on the face)

-flushed appearance

-dizziness

-dark colored urine or not urinating often

-rapid breathing

-sunken eyes

-fainting

Most of these are more severe signs of dehydration, but one of the more milder signs of dehydration can be as simple as just feeling thirsty. To put it simply, if you feel the need to drink something, reach for a glass of water instead of juice, soda, or coffee!

If you're having trouble remembering to drink water, here's a few things you can do:

1. Find an app that sends reminders to your phone to drink water. 

One I was always fond of is called Plant Nanny, which reminds you to drink water based on your activity levels and weight. Each time you drink water, you get the opportunity to water a plant of your choice! As you water your plant, it grows and you can get more options regarding plant types, pots, and even backgrounds. It's fun and easy while being a cute reminder to drink water. You can also set a timer on your phone to remind you to drink water throughout the day, or find a water bottle online that shows you how much you should have drank by a certain time.

2. Get a water bottle that suits your lifestyle. 

For those who aren't active, a 20 ounce bottle they can fill as needed is a good option as it doesn't take up too much space and will only need to be refilled 3-4 times a day. For those who travel, finding a water bottle that's collapsible is a great option! You can also find water pouches, which are similar and don't take up a lot of space. These vary in size, so go with one that you feel works best for your lifestyle. If you're extremely active or are prone to becoming dehydrated, a large water bottle is the best option for you. Something like a Nalgene, HydroFlask or larger would be your best bet as it can hold more water but still be easy to travel with. I typically use a 1-gallon jug I carry with me everywhere, especially to the gym, since that's when my water intake is highest and I don't want to stop to find a water fountain in the middle of my routine.

3. Find a "water buddy."

There's nothing better or more supportive than having an actual support system. Having someone to help keep you accountable, while you keep them accountable, can increase your water intake. It's as simple as little notes, text reminders, or setting up "water challenges" with each other. Just be sure not to overdo it as this can have a detrimental effect on your health. The great thing is, eventually you could start a whole group just for water reminders and help others increase their water intake as well! 

Some other signs of adequate hydration levels:

-Pale or clear colored urine

-Feeling more active

-Glowing skin

-Better immune system

-Less headaches

Other benefits of drinking water:

-Flushes out toxins

-Improves regularity

-Keeps your kidneys healthy

-May help you lose weight (in conjunction with healthy eating habits)

- Lubricates the joints, leading to less joint pain

-Regulates body temperature

-Delivers oxygen throughout the body

-And many more....

- - - - -

Water is a vital part of everyone's lifestyle. It's important to be keeping up adequate hydration levels as they have a rather large impact on your health and can improve your lifestyle. A favorite saying of mine, as told to me by a camp counselor, "Drink mo' water, feel mo' better!"

- - - - -

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.

MASSAGE FOR MUSCLE RECOVERY PART 2: WEIGHT AND STRENGTH TRAINING

When it comes to fitness it's important to be ready and in a good mindset. Positive attitudes lead to positive results, after all! So how can massage help with that? Read on to find out!

Weight and strength training play a vital role in improving your strength, hence the name. Not only does it lead to a stronger body, it leads to a more disciplined and motivated mind. I'm fairly new to fitness and exercising in a gym, but I've noticed major changes in myself in the last month, both physically and mentally. There are the obvious reasons, like seeing your muscle growth and an increase in endorphins making you feel more positive, but there are other things not many people notice at first, like becoming more disciplined, sleeping better at night and having a more positive outlook on life. While these are all great reasons for getting a good workout in, we're here to talk about how massage can play a key role in your physical and mental health when you enjoy those regular workouts.  

It may not seem like massage is all that important or related to weight training, but the two could not go more hand-in-hand. Since massage is designed to manipulate the soft tissue and relax the recipient, it's an excellent candidate for fitness folks everywhere who are pushing themselves every day. Let's explain why:

1. Massage is proven to aid in muscle recovery and help with soreness.

How? Let's dive into this a bit: when weight training you are often pushing yourself by moving up in weights and doing repetitive motions to help the muscles being utilized grow. In order for this to happen tiny, microscopic tears will appear all along the muscles that will end up healing and coming back stronger. This whole process of breaking down the muscles and their regrowth is what allows them to increase in strength. The little tears are often accompanied by the release of lactic acid, which is what's responsible for muscle soreness, along with white blood cells and prostaglandins, which are an anti-inflammatory and help repair the "damage" to the utilized muscle. 

This is where massage comes in. By manipulating the soft tissues, massage can help clear out the build-up of fluids and allow blood to flow more freely where it would otherwise be constricted by swelling. This means recovery time becomes more efficient and you'll get to feeling better sooner! Sore muscles can be a hindrance for some after a really productive workout, so being able to recover quickly can help you get back on your feet and back into the gym!

2. Massage can help you mentally recover.

In this day and age finding just a smidgen of quiet time for yourself can be difficult. Post workout routines don't get nearly enough attention- if you're like me and you go to the gym early in the morning, afterwards you get ready for work to start your day with absolutely no down time to "decompress" and relax before jumping in to other stimulating situations. This can lead to you feeling exhausted, overworked, and overwhelmed (kind of like toddlers after a long day out and about). Taking some time for yourself- even just a quick 30 minute massage session- can do wonders for your mind and help combat mental exhaustion and feeling overstimulated. 

While there are many other reasons to get massages after your workouts, I wanted to highlight these two in particular for weight and strength training since I feel they are the most beneficial and most convincing reasons for those who are on the fence. Massage is proven to have multiple benefits for your body, mind and spirit and should be a part of everyone's lifestyle!

- - - - -

If you're an athlete, gym or fitness nut, do yourself a favor and book yourself a massage. You deserve it after all the hard work you put in to be your best! 

- - - - -

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.

MASSAGE FOR MUSCLE RECOVERY PART 1: HIGH INTENSITY AND CARDIO WORKOUTS

When it comes to fitness it's important to be ready and in a good mindset. Positive attitudes lead to positive results, after all! So how can massage help with that? Read on to find out!


High intensity and cardio workouts are a normal part of most people's workout routines. These can include HIIT, marathon training, or even classes like Orange Theory. These types of workouts are typically faster and involve a lot of movement with small rest breaks throughout to avoid fatigue. They usually involve low weights with high repetitions and repetitive movements to work out core groups of muscles. In my experience, these types of workouts are usually more exhausting but do a better job of targeting multiple muscle groups, so it's good to have 1-2 days set aside specifically for them. 

In my experience, the recovery for high intensity workouts usually takes longer due to the multiple targeted muscles and overall fatigue that typically accompanies them. However, massage can help ease a lot of these symptoms and help you spring back sooner! Let's dive into this a bit deeper: 

1. Massage can enhance muscle recovery.

Here's what we mean by that: during massage, the manipulation of the soft tissue can help increase blood and lymphatic flow to injured areas. This, in turn, helps the lactic acid and white blood cells that have built up in sore or injured areas flow more freely, causing the healing process to become more efficient and effective, allowing you to move freely sooner and experience less pain overall. This can also have an effect on your experience with working out in general; it can make it a much more pleasant experience overall than if your body were not operating efficiently. 

If your muscles are not recovering and operating efficiently, it can make it more difficult for you to get more "hyped up" for your next high-intensity workout (at least, in my experience that's how it was). Feeling run down and sore can make the whole experience more negative, and might even cause you to spend less time at the gym. You may also not get the results you're looking for if your muscles aren't operating efficiently or you're experiencing too much pain to stick to a specific routine. Since massage can improve the efficiency of your recovery, it makes sense that incorporating it into your routine can make the whole experience more positive and lead to better results!

2. Massage can help increase flexibility. 

Yes, it's true! Since I started my new fitness regime, I have noticed that massage has benefited me greatly when it comes to muscle recovery AND flexibility. The manipulation of soft tissues is not only great for increasing blood flow, but it helps release tension in otherwise taut muscles and allows them to move more freely, thereby increasing your flexibility. This increased flexibility can also lead to less muscle pain overall, since they're able to move as they should and the increased/more efficient blood flow keeps them "lubricated." A consistent workout regime, with massage, can also help you keep proper form and make you more conscious of your posture, which can also lead to less pain and tension! 

- - - - -

As you can see, massage after high intensity workouts can greatly improve your muscle recovery and allow you to enjoy your routine even more. Positivity and a great attitude play key roles in getting the results you want, and can make the experience more enjoyable for you and those around you. Learn more about how massage for muscle recovery can enhance your lifestyle in our next blog post: Massage for Muscle Recovery Part 2: Weight & Strength Training!

- - - - -

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.