Does winter have you in a rut? Do you feel like you are just going through the same routine day in day out? Come join us in our 1 week challenge! The purpose is simple; engaging our mind and body in proactive behavior. This challenge can be modified to your own standards and redesigned week after week with your creativity and personal goals.

Day 1 - Squat Challenge- Do 100 squats today! It doesn't have to be all at once but reach 100 before the end of the day.

Day 2 - Drink 8 glasses (2 L) of water today. Spice up your water by adding sliced cucumber, wedges of lime or lemon, and/ or fresh mint leaves.

Day 3 - PINS Challenge - Reflect to find one Positive, one Insightful, one Negative, and one Surprising experience you had today. What did you learn and how can you use this to become better tomorrow? 

Day 4 - Read for 20-30 minutes today. Start a new book or read an article of interest.

Day 5 - Give a compliment to one friend or family member, one colleague, and one random person today.

Day 6 - 2 Part Challenge - 
                            1) Get at least 7-8 hours of sleep tonight.
                            2) Devote 10 minutes to self-time. Focus on your breath, practice meditation, or reflect in silence during                                  this time. Be present, be still, be calm. 

Day 7 - Push, jump, sit challenge - Do 50 Push-ups, 50 Jumping Jacks, and 50 Sit-ups. You have 10 minutes to complete all 150. Finish by holding plank position for as long as you can!

By: Erin Ziprick, RMT

Is your Resolution in the New Year to take better care of yourself? Instead of focusing on the outcomes, why not set your sights on the process in 2015 and making short term goals throughout the year to ensure you are successful.

Massage is a proactive approach to preventative medicine as much as exercise and eating healthy. You are making yourself a priority and caring for your body, mind and spirit.

By adding massage into your routine it will help increase health and overall wellness. Here are 5 ways massage helps:

1) Stress reduction:
“Experts estimate upwards of 90% of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress.”

This can translate into
      * Decreased anxiety
          * Enhanced sleep quality
              * Increased energy
                 * Improved concentration
                     *Increased circulation
                         * Reduced fatigue

The emotional balance bodywork provides can often be just as valuable as the physical benefits.

2) Back Pain:
Back pain is an important health problem that affects the majority of the public and is the most common medical condition for which people use complementary and alternative medicine practices. Massage as been shown to be an effective treatment for back pain.

3) Strengthens your Immune System:
Massage therapy can strengthen your immune system by stimulating the lymph system, the body’s natural defense. And by using “long strokes, kneading, deep circular movements, vibration, and tapping” will improve the body’s hormonal response and immune function. An increase in white blood cells and naturally killer-cell activity better prepares the body to fight off invading cells.

4) Injury prevention
Regular massage treatments can help you get back to your activity sooner and help prevent any new injuries from occurring. Massage increases circulation to the muscles and tissues. With increased blood circulation, the nutrients are distributed throughout the body. An increase in circulation will then help repair tissues and quicken the healing process. Therefore, the muscles begin to relax and soften, increase joint mobility and range of motion, and decrease spasms and cramping.

5) Migraines and Headaches
“A 2008 pilot study involving 16 participants suggested that massage may be beneficial in reducing the frequency of tension type headaches as well as the intensity and duration of pain.” Massage treatments which are performed on a regular basis, can help keep the body at it’s optimal level of relaxation and stress relief. By focusing on the head, neck and shoulders, massage can decrease the pain and discomfort brought on by a migraine and headache. For more information about Headaches and migraines, please go to the following link. 

Overall, making short term goals and having a plan to incorporate massage treatments into your schedule will help you in feeling your best self throughout the upcoming year. Communicate with your massage therapist to customize a treatment plan that works the best in your schedule and stick with it. Consider it a necessary piece to your health and wellness in 2015!

References:
http://www.massagetherapy.com/learnmore/benefits.php 12/19/14 http://nccam.nih.gov/research/results/spotlight/070411.htm 12/19/14 http://nccam.nih.gov/research/results/spotlight/090110.htm 12/19/14 http://www.massagetherapy.com/learnmore/benefits.php 12/29/14

We’re back to our spring goals – this week, focusing on shaping up! There’s no question that exercise plays a vital role in a vibrant life. Cardiovascular and resistance training promote weight loss, reduce stress, improve mood & boost confidence – now that’s what I’m talking about!

However, if just hearing the word exercise makes you cringe, you can never seem to find the time or you just can’t seem to stick with it – it’s time to integrate these 3 tips and re-discover your movement potential. Plus the foods that will help fuel you to the fullest. You’ll be moving like a maniac, maaaaniac in no time!

1) Ask yourself: What type of movement do I actually enjoy doing?
Exercise does not need to happen in a gym, on a treadmill or in a fitness class. If that type of activity inspires you – by all means, go for it. If it doesn’t however, take a step back and think of what does. If you’re struggling to find the motivation to move, it’s most likely because you haven’t found what works for you. Make an effort to find out what does because when you do, not only will you stick with it, but look forward to it.

2) Set a realistic goal
This is HUGE (all caps huge).When coming up with a movement plan, ask yourself: on a scale from 1 – 10, how realistic is it that I will actually accomplish this goal? Then, scale back this goal until you reach 10. In doing so, you’re setting yourself up for success. Why? "Because small targets lead to small victories, and small victories can often trigger a positive spiral of behaviour." Heck yes!

3) Reward yourself
Each week you accomplish your movement goal – reward yourself. Small incentives play a key role in sustainable change. By reinforcing your positive behaviours with a reward, you are stimulating the pleasure centre of your brain, which will help provide motivation when needed most. What will your reward be?

Foods that Fuel
Pre activity: a snack made of mostly carbohydrates and protein.

□    Small baked potato topped with Greek Yogurt + dash of cinnamon
Post activity: a balanced meal of carbohydrates and protein, without the fat, to help repair muscles after exercise.
□    Protein shake: 1 c. coconut water, ½ c. berries, 1 scoop protein powder, 1 tbsp chia seeds

Claire LeGresley, RHN

By: Dr. Albert Huang, DC

At the beginning of the year, you might have set a few goals or new years resolutions to make this year the best one yet. Have you been sticking to your plans? Are you doing the things you said you were going to be doing? 

Well, the guilty matter is that most of us forget to challenge ourselves on a daily basis to achieve the goals we set forth. It's always a good idea to re-visit some of our thoughts and motives to keep the inspiration alive. 

Spend 5-10 minutes today and write out your personal, business, health, and fitness goals. Check them daily and go for it!

Repetition makes habits and habits shape the person you are. Instead of saying, 'I wish' or 'I want', start with I WILL.