Massage Envy Magazine, Winter 2013
Content
me
C E L E B R AT I N G
WINTER
FREE
This copy of me is yours to keep
YEARS
OF WELLNESS
a fresh new perspective on health and wellness | MassageEnvy.com
A Better You in 2013
12 months of healthy resolutions you can actually keep PAGE
NEXT DATE NIGHT: A MASSAGE FOR TWO
beginner yoga poses to try at home
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B R I G H T I D E AS FO R A BA L A N C E D L I F E
Demi Jensen, left, with her daughter, Lauren
How Does She Do It?
As a massage therapist at Massage Envy–Camelback in Phoenix, Demi Jensen spends her days helping others unwind. But how does she handle her own stress?
I enjoy yoga, running, biking and swimming to stay physically fit. I often ride my bike to work—it gives me a great energy boost and helps me relax as I end my day. Keeping spiritually fit is key to my work as a therapist. Living by spiritual principles gives me the willingness to live in the present and be grateful for the awesome gift I have to be a therapist.
Kick Your Cold
We’ve all heard there is no cure for the common cold, but studies suggest there are e ective ways to snap out of the sni es faster. Keep these five tips in mind.
1. Get plenty of rest. The more you try to trudge through daily activities, the longer your cold can last. So take it easy, plant yourself in bed and get some serious ZZZs. 2. Stay hydrated. Water, juice, clear broth or warm lemon water with honey helps loosen congestion and prevents dehydration. Avoid alcohol, co ee and ca einated sodas. 3. Soothe with saline. Over-the-counter saline nasal drops and sprays combat stu ness and congestion. Unlike medicinal nasal decongestants, saline drops and sprays don’t lead to a rebound e ect—a worsening of symptoms when you stop using them. Gargling saltwater will also soothe a scratchy throat. 4. Ditch dry air. Cold viruses thrive in dry conditions, making them most common in winter. Fight the accompanying stu y nose and parched throat by bringing home a humidifier. Be sure to change the water daily and clean it properly. 5. Listen to your grandma. There may be some truth to the adage that chicken soup can help relieve cold symptoms. This bowl of yummy goodness acts as an anti-inflammatory and temporarily speeds up the movement of mucus, helping to relieve congestion.
me massage envy magazine, winter 2013. MassageEnvy.com. Published for Massage Envy by McMurry. me massage envy magazine is published for the purpose of disseminating information for the well-being of the general public and Massage Envy’s members. The information contained in me massage envy magazine is not intended for the purpose of diagnosing or prescribing. Please consult your
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physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. Copyright © 2013. All rights reserved. Creative direction by McMurry.
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Q & Ahhh
Massage Envy experts answer your questions
Q: How can receiving massage therapy on a regular basis help maintain a better exercise routine? A: Massage therapy is known to increase overall blood circulation in the body. By increasing circulation, more oxygen is delivered to the muscles, allowing for longer endurance periods, reduced recovery time and reduced residual pain. Massage therapy also improves range of motion, creating more body flexibility. Increased flexibility allows you to perform movements of the exercise more e ectively and with greater ease! Increased flexibility can also help prevent injuries to muscles, joints and tendons. Whether you are just getting started on an exercise program or are revising your current exercise routines, keep in mind that any new exercise can create di erent stresses and strains on your muscles and joints. This often results in increased sti ness and pain. Massage therapy is the perfect remedy and can benefit everyone, from the elite athlete to the casual walker to the weekend warrior. Receiving massage therapy on a regular basis helps you to maintain overall health and wellness while enjoying your favorite exercise activities. —C.G. Funk, Licensed Massage Therapist and Vice President of Industry Relations and Product Development for Massage Envy
Do you have a question for our experts about massage therapy? Contact [email protected]. Type “Ask C.G.” in the subject line.
Sporting Relaxation
In sports, we push ourselves to the limit. And it’s no surprise that our bodies push back. Sports massage has become a standard practice in pro sports. Coaches and sports medicine professionals are firm believers that massage can bring relief to sore athletes by increasing blood flow, reducing muscle tension and increasing their sense of well-being. Experts find that massage produces mechanical pressure, which results in better muscle movement, improved joint motion and decreased sti ness— whether immediate or in the form of the dreaded delayed soreness. Not only do the physical healing e ects of massage get an athlete game-ready faster, studies show that a reduction in anxiety and an improvement in mood also come into play thanks to relaxation after massage. Physically and mentally, the benefits of sports massage reboot athletes by enhancing performance and reducing injury risk. So whether you’re a flag-football weekend warrior or an Olympic contender, it’s a win-win on and o the field.
The Other F Word
BELIEVE IT OR NOT, “FRUGAL” IS NOT a four-letter word. Sure,
the struggling economy pinched your pocketbook, but there are easy ways to save while having fun with family and friends.
full of new-to-you fashions. And why not try a little treasure hunting in thrift stores, too—you never know what designer steals can be hiding under a $7 price tag! OOD: Create delicious memories and leave behind the bad taste of a hefty tab by transforming your dining room into your favorite restaurant. Re-create pricey menu items, use that fancy china you have hidden away, unpack some holiday twinkle lights and turn the kitchen table into your very own dream date destination.
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ASHION: Substitute a shopping spree with a fashion swap. Invite your gal pals over and ask them to bring along clothing, shoes, accessories and other items they no longer need, gather up oldies but goodies from your own closet and set up a swap shop at home! After a fun night with friends, you’ll each have closets
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h e l p i n g yo u p u t yo u r b est fac e fo rwa r d
Baby, It’s Cold Outside!
Keep your complexion healthy all year long with these simple tips
“Make your heart happy, and your skin will glow,” Dr. Murad says.
Cause and Effect
GlisteninG snow and bright holiday decorations can make for a beautiful winter scene, but there’s more than what meets the eye. Dropping temperatures, dry air and harsh winter weather conditions can be tough to bear in general, but especially tough on your skin. Howard Murad, MD, founder of Murad Inc., explains how you can make small adjustments to your skincare regimen to ensure your skin stays healthy throughout the year.
FroM the insiDe out
With the change of the season comes the inevitable feeling of dry, irritated skin. Cold air and wind, an overly dry atmosphere indoors and
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sudden temperature fluctuations that happen when you head outside from your heated home deplete the natural oils and water cells in our skin, says Dr. Murad. Therefore, it’s important to keep skin properly hydrated during the winter. Common signs of dryness include itchiness, flakiness, redness and cracked lips. Dr. Murad recommends a three-pronged approach to skincare and overall health, which he says is also the best way to combat the effects of winter weather. This approach, which is referred to as “inclusive health,” says that the key to optimal health and healthy, hydrated skin is the ability of your cell membranes to efficiently hold water, which in turn allows your body to function at its best. Inclusive health tackles cellular restoration through topical care, internal care and a focus on sense of self. Internally, Dr. Murad says, the most important step is to always “eat your water.” A diet heavy in water-rich foods is a big part of internal care. The water found in colorful raw fruits and vegetables is the best form of water to help hydrate your cells. In addition to providing you with sustained hydration, these water-rich foods are loaded with powerful antioxidants, antiinflammatories and healthy fiber.
Envy spa? It can not only improve your skin’s appearance but also help you relax during the busy holiday season. “An hour with someone taking care of you is great,” he says. “More during this time of the year, because there is so much stress on you.” — By Julie Wlodychak Borm
Ask Dr. Murad
Massage Envy’s skin expert answers your questions
In each issue of Massage Envy magazine, Howard Murad, MD, founder of Murad Inc., answers reader questions. This issue, he discusses how estheticians may be able to treat “brown spots” that often arise from age or sun exposure.
SooThE Your SkIn
Depending on where you live, your skin can go through dramatic changes when the weather shifts. Dehydration causes the appearance of fine lines and wrinkles and premature aging, so it’s important to ensure you are keeping skin as moisturized as possible. Consider switching to a richer moisturizer for winter months; Dr. Murad recommends looking for ingredients such as shea butter or olive fruit oils, antiinflammatory ingredients such as chamomile or green tea, and antioxidants such as vitamin C, which enhance the skin’s ability to obtain maximum hydration. “Ensure you are still applying sunscreen daily,” says Dr. Murad, even on the coolest, cloudiest days. In fact, during winter months the sun’s rays can be even more damaging because of added exposure to UVA rays, or the “aging rays,” he says. Because your skin’s barrier function is lower due to free radical damage and dryness, UVA rays can penetrate deeper into your skin. Protecting and nourishing your skin are critical to ensure a healthy glow, and Dr. Murad says that finding some time for yourself during these hectic holiday months is important, too. Why not schedule a soothing facial at your local Massage
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Q: I recently visited a local Massage Envy spa and asked about a skin condition, which I’d like to have treated. I have brown spots under my eyes, nose and some on my forehead. The desk lady told me I might need a vitamin C facial. Will this help? — Henry
A: Hi, Henry, and thank you for your question. The skin condition and brown spots you are describing could be attributed to a myriad of different skin conditions, but it’s great you started seeking treatment by asking a professional at Massage Envy. From what you described in your question, I would say that you are experiencing hyperpigmentation that can be caused by age spots, post-acne spots or too much sun exposure. I recommend reaching for topical products that are high in vitamin C, which has been shown to be effective in reducing hyperpigmentation and providing powerful antioxidant protection. However, without seeing your skin directly, my recommendation would be to also speak with the esthetician at Massage Envy in addition to the woman at the desk. Be very clear and specific about any discomfort you are experiencing and what your treatment goals are. He or she can personalize your facial to address your specific skincare concerns.
Do you have a skincare question you would like to ask Dr. Murad? If so, send an email to [email protected] or send a tweet to @DrMurad. Your question may be used in the next issue!
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h e l p fu l h i n ts fo r yo u r g o o d h e a lt h
Try including more water-rich foods in your diet, such as these colorful watermelon radishes.
Water, Water, Everywhere
Drink Up
Massage stimulates the lymphatic system, which promotes healing and the release of toxins. To help encourage those toxins out of your body, drink plenty of water after a Massage Envy treatment. To schedule, visit MassageEnvy.com.
WE all knoW ThaT WaTEr plays a key role in maintaining healthy bodies, both on the inside and the outside. In fact, the wet stuff constitutes 65 to 75 percent of muscle and makes up about 50 percent of our total weight. But sometimes, drinking water can become, well, boring. Luckily, there are a variety of water-rich foods to complement your 64 ounces per day. “An easy way to figure out which fruits and vegetables have more water is to look at the ones that are low in carbohydrates or low on the glycemic index,” says Mikell Parsons, DC, a spokeswoman for the National Association of Nutrition Professionals. “If something is juicy, it’s a good sign that it’s water-rich.” Some water-rich foods include: + Squash + Apples + Cucumbers + Radishes + Berries + Tomatoes + Watermelon
winter 2013
Getting your daily dose of H2O can be helped by eating these hydrating foods
Starchier foods, like potatoes, lack significant water content. Although these foods may sound appealing during winter, it’s just as important to consider the water value of food when the weather is cold. Especially if you live in a dry climate, you’re just as likely to become dehydrated in winter as you are in summer. “During the colder months, we spend more time indoors,” says Parsons. “Often, we’re in places that have dry heat, and that, in turn, dries us out. We still have to have water every day, but the amount may vary.” If you’re active, you can easily become dehydrated, no matter the season. “If you’re participating in activities that make you sweat, you still need to maintain water,” says Parsons. If water seems dull, try a small glass of low-fat chocolate milk in addition. Its protein, carbs, salt and antioxidants can help with workout recovery. Plus, it’s a sweet reward. — By Kelly Kramer
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T i p s fo r m a k i n g f i T n es s a way o f l i f e
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Go with the Flow
try yoga between your massage sessions. Yoga Practitioner sara Davidson Flanders says yoga and massage therapy complement each other beautifully, because both help release tension.
Complementary Therapies
Say yes to yoga with five days worth of poses selected especially for beginners
Yoga isn’t about twisting yourself like a pretzel. Instead, it’s an “amazing opportunity” for people interested in a healthy lifestyle, says Sara Davidson Flanders, a yoga practitioner and instructor based in Rhode Island. “It encompasses body awareness, breath awareness and awareness of the present moment,” she explains. “It’s been shown to release stress, which benefits our health and our lives. The body feels both freer and stronger at the same time.” Below are five poses for new yogis to try out. With each one, pause in the pose to breathe deeply for five or 10 breaths before releasing. — By Amy Lynn Smith
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Stand with your feet four feet apart and raise your hands toward the ceiling. Turn your right foot in and your left foot out, exhaling as you rotate toward the left. Bend your left knee over the left ankle so your leg is perpendicular to the floor. Reach toward the ceiling, bringing the palms together and breathe. Hold for a minute and come up. Repeat on the other side.
warrior i Pose
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You can start this pose from a standing position, or from Warrior I pose. With your feet slightly more than shoulder-length apart, your right foot turned in and your left foot turned out, bend your left knee over the left ankle so your leg is perpendicular to the floor. Stretch the arms parallel to the floor. Look out over your fingers and breathe. This pose helps improve respiration and energize tired limbs.
warrior ii Pose
Start seated, legs stretched out in front of you. Rest squarely on the sitting bones, drawing the lower back inward. Bend your knees, sliding your feet toward you. Keeping your shoulders relaxed, raise your feet upward. You can hold lightly onto the backs of your thighs for support. As much as you can, straighten your legs upward in front of you, keeping your core engaged for balance. Breathe and release your hands.
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boat Pose
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Start on your hands and knees, with your knees directly below your hips and your hands slightly in front of your shoulders. Lift your knees off the floor and stretch back, lifting your sitting bones toward the ceiling as you exhale. Press your heels down toward the floor. Relax here for several minutes before bending your knees back to the floor. This pose is great to help decrease back pain, tension and headaches.
DownwarD Dog
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From downward dog, step your left foot between your hands and bring your right leg down to the floor until you feel a deep but comfortable stretch in the front thigh. Lift upright as you inhale. Twist to your right, resting your right elbow over your left knee. Breathing deeply in a twist brings greater blood flow into the back and spine.
low lunge with twist
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Fo o d Fo r t h o u g h t a b o u t g o o d n u t r i t i o n
Spread the Word
Think outside the tub when it comes to your butter options
You’ve eaten buttered toast for breakfast ever since you were wearing pigtails and carrying a Minnie Mouse lunchbox. But your body’s needs have evolved over the years. It craves different things today than it did back then and, frankly, so do your taste buds. Let’s face it, butter isn’t offering many nutrients, says Bethany Thayer, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Instead, traditional butter harbors the bad guys of the health world: cholesterol and saturated fat. So why not rethink your toast topping? Here are four very spreadable options that will please your taste buds.
better butter no. 1: sunflower seed butter
Try It Because: Not only is it safe for those allergic to peanuts and tree nuts, but it’s also lower in saturated fat than some other nut butters,
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including peanut butter. Sunflower seed butter provides your body much-needed protein as well as vitamin E and magnesium. “That protein in combination with the toast is a nice balance of carbs, protein and fat in terms of keeping you full,” Thayer says. Beyond the Bread: Use it in any recipe that calls for peanut butter. Thai peanut sauce suddenly becomes spicy sunflower sauce, and a peanut butter banana smoothie morphs into a sunflower seed surprise.
Pump Up Your Peanut Butter
Are you a PB kind of gal? Then try this: Spice up peanut butter with, well, spices. Start with 2 tablespoons of peanut butter and mix in one of the following: + 1/8 tsp. cinnamon: This spice’s antioxidant properties make it a healthy and tasty mix-in. + 1/8 tsp. pumpkin pie spice: Get a taste of the holidays anytime you want—without the additional calories or the stress. Spread it on a slice of cinnamon raisin bread for the perfect trifecta. + 1/8 tsp. chili powder: If you’re afraid it will be too caliente, add just half.
BeTTer BuTTer no. 2: Apple BuTTer
Try It Because: First, let’s be clear: If you had every spread imaginable in front of you, this wouldn’t be the healthiest thing you could pull off the shelf. But it wouldn’t be the worst, either. Because it’s made from apples and contains a small amount of fiber, it’s slightly better than jelly. And it can be lower in calories, too—35 compared with 50 for your standard grape jelly. If spreadability is a concern, you’ll be happy to know that apple butter has a smoother consistency than most jams and jellies. Beyond the Bread: Use it when roasting vegetables in place of regular butter or as a base for a meat marinade.
BeTTer BuTTer no. 3: HummuS
Try It Because: Thanks to its chickpea base, hummus is a good source of fiber and protein, says Janel Funk, a Boston-based registered dietitian and blogger. The folic acid it provides is a nice plus, too. Bonus: You won’t soon get bored with hummus thanks to the many varieties available.
From roasted garlic to red pepper to sun-dried tomato, you’re bound to find a type or two that will please your palate. Beyond the Bread: Make a pita pizza. Spread hummus on pita bread, top with cheese and veggies, and bake. Or, hold the mayo on your next sandwich or turkey burger in favor of this spunky spread.
Food Swap
BeTTer BuTTer no. 4: AvoCADo
Try It Because: More common in other parts of the world, avocado toast is gaining steam in the U.S.—and for good reason. This wonder fruit not only offers heart-healthy fats, fiber, vitamin C and potassium, but it also boasts an inherent creamy goodness that’s an adventurous substitute for cream cheese. Depending on your comfort level, try it sliced over toast or make a spread by mashing it up (as if you’re making guacamole) and adding a dash of salt, pepper and lime. Beyond the Bread: Blend it into your favorite vinaigrette dressing, dice it and add to chunky homemade salsa for an unexpected twist, or mix it into a smoothie. — By Colleen Ringer
Inspired to experiment with more of your mealtime standbys? Download the Smart Chef Substitutions app, available for Apple devices. Just select which ingredient you’d like to swap out to see a list of alternatives. The tool also provides gluten-free and dairyfree options.
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This Is Your Year!
Rewrite the book on New Year’s resolutions with this month-bymonth plan
By Sh e lley Flanne ry
March: sTarT a youTube fiTness club wiTh your frienDs.
No need to sign up for a gym membership or drop $20 each on exercise DVDs. There are plenty of good routines available on YouTube. Gather at a different person’s house each week and sweat along to a free workout video.
January: sign up for a cooking class wiTh your s.o.
Not only will you get to spend regularly scheduled time with your loved one, but you two also will learn how to make new recipes. And home-cooked meals are almost always better for you than takeout.
Think back To resoluTions of New Years past. Did they go something like this? Lose 25 pounds. Spend less. Eat healthier. Manage stress. How’d those work out for you? Yeah, me, too. You may have beat yourself up for not following through, but the truth is, you were destined to fail from the start. Resolutions like these are too broad, too ambitious and too far away. This year, resolve to set yourself up for success by setting goals that you can live up to. “Focus more on the process than the outcome, and make goals that will ultimately get you to where you want to be,” suggests Susan Albers, PsyD, author of Mindful Eating 101. “Instead of saying, ‘I want to lose 10 pounds,’ make your goal to exercise 30 minutes a day. It’s more immediate and you can check it off your list each day.” Here are 12 doable resolutions to get your year started.
april: reaD your lasT six MonThs of bank anD creDiT carD sTaTeMenTs. february: DevoTe one hour per week To yourself.
Out of the 168 hours available per week, designate one as “me time.” Draw a bath, read a book or get a massage. (OK, on Valentine’s Day, make it a couple’s massage). One of the easiest and best ways to cut spending is to simply be aware of where your money goes. Take a look.
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July: EaT aT lEasT Two MEals a day whilE doing noThing ElsE—noT EvEn waTching Tv.
“Be aware of how much and what you’re eating,” Albers says. “When you’re not paying attention to what you’re eating, before you know it, a whole bag of chips can be gone.”
May: TrEaT yoursElf To a facial.
Schedule a facial to kick off the summer and look fresh-faced for all those backyard barbecues.
sEpTEMbEr: acT likE a TourisT in your hoMETown.
Forget what you know and explore your city like a newcomer. Try new restaurants, take a walking tour and go on a nature hike. Don’t forget your camera!
Start Off Your Year with a Massage
To find a Massage Envy near you and to book an appointment, visit MassageEnvy.com.
novEMbEr: Turn down an inviTaTion.
Chances are, you’re already overbooked this month. Politely decline the next event you’re asked to attend or pie you’re asked to bake. And now here’s the hard part—don’t even give a reason!
JunE: rEad a book on soMEThing you’vE always wanTEd To know MorE abouT.
Whether self-help, nonfiction or a classic you somehow managed to avoid in high school, choose a book you’ve been wanting to read and knock it out.
augusT: drink a glass of waTEr 30 MinuTEs bEforE Each MEal.
“We often confuse thirst for hunger,” Albers says. So instead of reaching for a snack next time you’re feeling weary, gulp a glass of water instead.
ocTobEr: Earn your couch TiME.
Make it a house rule not to plant your butt on the couch for any longer than the amount of time you exercise each day.
dEcEMbEr: gET a MassagE.
Take a break from the hustle and bustle of the holidays and reward yourself for sticking to your resolutions this year.
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Coupled Up
Quality time with your sweetheart is just what the relationship doctor ordered
BY CH RIST I NA VANOV E RBE KE
V
VALENTINE’S DAY is just around the corner and to celebrate, many couples will be scrambling to plan the perfect romantic evening for their partner. Whether you look forward to Cupid’s arrival each winter or not, relationship experts say planning quality time with a special someone can strengthen a relationship and bring couples closer together, no ma er the occasion. The rst thing to remember when se ing aside time for amore is that there is no one magic way to spend time with your sweetie, says Jonathan Alpert, a
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New York-based psychotherapist and author of Be Fearless: Change Your Life in 28 Days. Different things will work for different couples, so try out some ideas until you find something that works for you.
Break Out Of the Date Night rut
“I recommend that couples plan a date night early in the week for the end of the week. This will provide you with something to look forward to and it eliminates any questions or anxiety as to whether there are plans or not in place,” Alpert says. When looking around for what exactly to do during that date night, be sure you’re open to trying something new. Research consistently shows that couples who engage in fresh activities together are happier in their relationships than couples who do more everyday activities, says Brent Mattingly, assistant professor of psychology at Ashland University and a writer for ScienceOfRelationships.com. “Early in the relationship, there is a lot of novelty and excitement—we are learning lots of new and interesting things about our partners, and we are doing lots of things we may have never tried before,” he says. People tend to enjoy the feeling of falling in love because they feel so much exhilaration during these early relationship experiences. Once in love, however, some of this novelty begins to wear off for many couples.
to think what the other person would have the most fun doing and plan it for them. “Doing new, exciting and interesting things together helps simulate these early relationship experiences, which in turn helps keep the relationship fresh,” Mattingly says. “Because of this, relationships will benefit more from a couple taking a class together than going to the movies again and again.”
Schedule Your Massage
to schedule a couple’s massage, visit MassageEnvy.com to find the nearest location and set up an appointment.
The Couple That Relaxes Together …
Consider a therapeutic couple’s massage to soothe away tension and pain while also giving you some much-needed bonding time with your significant other. Massage Envy offers most of their individual massage services as couple’s services, too. You can pick from their menu, which includes options such as deep tissue, Swedish, sports, reflexology, cranial sacral and more, at the time you schedule your appointment. Couple’s rooms are available at most locations if you’d like to completely share the experience with your loved one. Two therapists will be booked in the same room, allowing you and your partner to talk with each other throughout the appointment. You also can book the couple’s services in two separate rooms so that you can have appointments at the same time, but with a little more space for privacy. Massage Envy allows clients the option of booking two separate types of services during the appointment, just in case you’re in the mood for a stress-releasing Swedish massage and he’s in need of some deep tissue therapy. You get massages tailored to your needs while also fulfilling that big need for some great couple time.
keep thiNgs fresh
It’s not hard to mix up the usual date night; all it takes are a few small tweaks. For instance, instead of going to your favorite restaurant again, why not get your order to go and have a picnic at your favorite park? Do you both love hiking? Try an indoor rock gym for a more adrenaline-pumping twist. Organize surprise dates for each other and don’t give away details until you’re there. From a dessert-making class to the batting cage, try
Perfection Is Overrated
Don’t be a perfectionist. Lofty expectations are difficult to attain and even if the date turns out well, couples may feel disappointed. temper your expectations, relax and enjoy.
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L I V I N G EV E RY DAY TO I TS FU L L EST
PREP/DANE; PLEASE DOUBLE CHECK CLIPPING PATH. THANKS!
Didn’t this image used to have a cracked egg in it? Just double checking that this is now correct (not sure I understand -- would having 11 eggs be a letdown?). :)
Dealing with Life’s Letdowns
It’s all mind over matter in handling failure gracefully
“FAILURES,” WROTE THE FAMED thinker and author C.S. Lewis, “are nger posts on the road to achievement.” Admi edly, it was not his most revolutionary insight. The we-must-fail-to-achieve platitude has been around as long as failure itself. It’s a well-trod sentiment that we know intuitively to be true, but one that can also prove inadequate in the face of a lost job, a painful breakup, a botched free throw in the closing seconds of an internationally televised NBA championship game, or any tangible failure that makes us feel as if we have a large capital “L” stamped on our foreheads. Confronting life’s disappointments in a productive and positive way is more labor-intensive than recalling comforting adages, says Peter Winslow, a counselor in Sco sdale, Ariz., who describes himself as a “breakthrough coach.” Defusing loss requires people to preemptively create “positive ground” in their daily lives. Winslow uses a threepronged approach to mind, body and soul. “I start with helping people develop healthy tness habits,” he says. “Then, there’s the spiritual aspect— acts of kindness and karma-enhancers. Things that make people feel good about themselves.” Winslow also counsels about daily meditation— not the lotus-position-style meditation, necessarily, but quiet moments of re ection and pure being. “It could be as simple as standing in the shower and le ing the water beat down on your back,” he says. “It’s about opening yourself to quiet space.” With these pillars of wellness in place, a person can bear much in the way of loss and disappointment. “I nd that people forget to take care of themselves,” Winslow says. “People get in the mind-set of taking care of their kids or their boss. But before you do that, you have to be an e ective manager of self. “You have to trust that everything serves,” Winslow says. “Even things that seem like disasters in some way serve us.” — By Craig Outhier
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Work It
A 2008 University of Bristol study of 200 full-time workers showed that participants fared 27 percent better on standardized tests on days in which they exercised. Seventy-nine percent also reported improvements in time management on exercise days. 14 massage envy magazine
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Back to Life
What’s Your Story?
Tell us how massage improves your life and you could be featured in our next issue. Send an email to memberstories@ MassageEnvy.com with your name, phone number and a brief description of how you benefit from being a Massage Envy member. We’ll take it from there.
THEY TELL ME I WAS CONSCIOUS when the re ghters used the Jaws of Life to pull my broken body from the wreckage, but I don’t remember any of it—not the re ghters, not the ride to the emergency room, and certainly not the crash itself. Here’s what I do remember: the months of physical therapy that followed and the aching fear that I’d never be able to use my right hand again. Ultimately, I did regain use of my hand, and I have massage therapy to thank for it. Back in 2001, before embarking on my current career in marketing, I had to work two jobs to make ends meet—o ce support during the day, waitressing at night. Needless to say, it was exhausting. One night, I was so tired a er nishing my shi that I dozed o behind the wheel, Crystal Kaiser veering le across and daughters Tatum and three freeway lanes. Olivia, Phoenix My care plowed into a street-sweeper at 65 miles per hour. I still feel immensely fortunate to have survived,
though the impact crushed the le side of my body from ankle to hip. The greater long-term damage was to my right arm and shoulder, also sha ered. I was le with severe damage to the ulnar nerve near my elbow. Even a er months of physical therapy, I had no strength in my wrist. I could grasp things, but I couldn’t articulate in a waving motion. My wrist was essentially useless. On the advice of my therapist, I started alternating my treatment with twice-monthly sessions at Massage Envy. The results were profound. A er a few months of deep nerve stimulation, I could feel movement come back to my hand. By nine months, I was fully mobile. Today, I still feel numbness from time to time, but a session with my Massage Envy therapist picks me right up. I love that Massage Envy is a ordable—my insurance no longer covers my treatment, and for me, massage is not a luxury but a necessity. I also love that I can laugh when my nephew gives me a toy street-sweeper as a gi . Massage therapy did more than heal my arm. It healed my smile. — As told to Craig Outhier
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a fresh new perspective on health and wellness | MassageEnvy.com
A Better You in 2013
12 months of healthy resolutions you can actually keep PAGE
NEXT DATE NIGHT: A MASSAGE FOR TWO
beginner yoga poses to try at home
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B R I G H T I D E AS FO R A BA L A N C E D L I F E
Demi Jensen, left, with her daughter, Lauren
How Does She Do It?
As a massage therapist at Massage Envy–Camelback in Phoenix, Demi Jensen spends her days helping others unwind. But how does she handle her own stress?
I enjoy yoga, running, biking and swimming to stay physically fit. I often ride my bike to work—it gives me a great energy boost and helps me relax as I end my day. Keeping spiritually fit is key to my work as a therapist. Living by spiritual principles gives me the willingness to live in the present and be grateful for the awesome gift I have to be a therapist.
Kick Your Cold
We’ve all heard there is no cure for the common cold, but studies suggest there are e ective ways to snap out of the sni es faster. Keep these five tips in mind.
1. Get plenty of rest. The more you try to trudge through daily activities, the longer your cold can last. So take it easy, plant yourself in bed and get some serious ZZZs. 2. Stay hydrated. Water, juice, clear broth or warm lemon water with honey helps loosen congestion and prevents dehydration. Avoid alcohol, co ee and ca einated sodas. 3. Soothe with saline. Over-the-counter saline nasal drops and sprays combat stu ness and congestion. Unlike medicinal nasal decongestants, saline drops and sprays don’t lead to a rebound e ect—a worsening of symptoms when you stop using them. Gargling saltwater will also soothe a scratchy throat. 4. Ditch dry air. Cold viruses thrive in dry conditions, making them most common in winter. Fight the accompanying stu y nose and parched throat by bringing home a humidifier. Be sure to change the water daily and clean it properly. 5. Listen to your grandma. There may be some truth to the adage that chicken soup can help relieve cold symptoms. This bowl of yummy goodness acts as an anti-inflammatory and temporarily speeds up the movement of mucus, helping to relieve congestion.
me massage envy magazine, winter 2013. MassageEnvy.com. Published for Massage Envy by McMurry. me massage envy magazine is published for the purpose of disseminating information for the well-being of the general public and Massage Envy’s members. The information contained in me massage envy magazine is not intended for the purpose of diagnosing or prescribing. Please consult your
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physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. Copyright © 2013. All rights reserved. Creative direction by McMurry.
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Q & Ahhh
Massage Envy experts answer your questions
Q: How can receiving massage therapy on a regular basis help maintain a better exercise routine? A: Massage therapy is known to increase overall blood circulation in the body. By increasing circulation, more oxygen is delivered to the muscles, allowing for longer endurance periods, reduced recovery time and reduced residual pain. Massage therapy also improves range of motion, creating more body flexibility. Increased flexibility allows you to perform movements of the exercise more e ectively and with greater ease! Increased flexibility can also help prevent injuries to muscles, joints and tendons. Whether you are just getting started on an exercise program or are revising your current exercise routines, keep in mind that any new exercise can create di erent stresses and strains on your muscles and joints. This often results in increased sti ness and pain. Massage therapy is the perfect remedy and can benefit everyone, from the elite athlete to the casual walker to the weekend warrior. Receiving massage therapy on a regular basis helps you to maintain overall health and wellness while enjoying your favorite exercise activities. —C.G. Funk, Licensed Massage Therapist and Vice President of Industry Relations and Product Development for Massage Envy
Do you have a question for our experts about massage therapy? Contact [email protected]. Type “Ask C.G.” in the subject line.
Sporting Relaxation
In sports, we push ourselves to the limit. And it’s no surprise that our bodies push back. Sports massage has become a standard practice in pro sports. Coaches and sports medicine professionals are firm believers that massage can bring relief to sore athletes by increasing blood flow, reducing muscle tension and increasing their sense of well-being. Experts find that massage produces mechanical pressure, which results in better muscle movement, improved joint motion and decreased sti ness— whether immediate or in the form of the dreaded delayed soreness. Not only do the physical healing e ects of massage get an athlete game-ready faster, studies show that a reduction in anxiety and an improvement in mood also come into play thanks to relaxation after massage. Physically and mentally, the benefits of sports massage reboot athletes by enhancing performance and reducing injury risk. So whether you’re a flag-football weekend warrior or an Olympic contender, it’s a win-win on and o the field.
The Other F Word
BELIEVE IT OR NOT, “FRUGAL” IS NOT a four-letter word. Sure,
the struggling economy pinched your pocketbook, but there are easy ways to save while having fun with family and friends.
full of new-to-you fashions. And why not try a little treasure hunting in thrift stores, too—you never know what designer steals can be hiding under a $7 price tag! OOD: Create delicious memories and leave behind the bad taste of a hefty tab by transforming your dining room into your favorite restaurant. Re-create pricey menu items, use that fancy china you have hidden away, unpack some holiday twinkle lights and turn the kitchen table into your very own dream date destination.
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ASHION: Substitute a shopping spree with a fashion swap. Invite your gal pals over and ask them to bring along clothing, shoes, accessories and other items they no longer need, gather up oldies but goodies from your own closet and set up a swap shop at home! After a fun night with friends, you’ll each have closets
F
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h e l p i n g yo u p u t yo u r b est fac e fo rwa r d
Baby, It’s Cold Outside!
Keep your complexion healthy all year long with these simple tips
“Make your heart happy, and your skin will glow,” Dr. Murad says.
Cause and Effect
GlisteninG snow and bright holiday decorations can make for a beautiful winter scene, but there’s more than what meets the eye. Dropping temperatures, dry air and harsh winter weather conditions can be tough to bear in general, but especially tough on your skin. Howard Murad, MD, founder of Murad Inc., explains how you can make small adjustments to your skincare regimen to ensure your skin stays healthy throughout the year.
FroM the insiDe out
With the change of the season comes the inevitable feeling of dry, irritated skin. Cold air and wind, an overly dry atmosphere indoors and
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sudden temperature fluctuations that happen when you head outside from your heated home deplete the natural oils and water cells in our skin, says Dr. Murad. Therefore, it’s important to keep skin properly hydrated during the winter. Common signs of dryness include itchiness, flakiness, redness and cracked lips. Dr. Murad recommends a three-pronged approach to skincare and overall health, which he says is also the best way to combat the effects of winter weather. This approach, which is referred to as “inclusive health,” says that the key to optimal health and healthy, hydrated skin is the ability of your cell membranes to efficiently hold water, which in turn allows your body to function at its best. Inclusive health tackles cellular restoration through topical care, internal care and a focus on sense of self. Internally, Dr. Murad says, the most important step is to always “eat your water.” A diet heavy in water-rich foods is a big part of internal care. The water found in colorful raw fruits and vegetables is the best form of water to help hydrate your cells. In addition to providing you with sustained hydration, these water-rich foods are loaded with powerful antioxidants, antiinflammatories and healthy fiber.
Envy spa? It can not only improve your skin’s appearance but also help you relax during the busy holiday season. “An hour with someone taking care of you is great,” he says. “More during this time of the year, because there is so much stress on you.” — By Julie Wlodychak Borm
Ask Dr. Murad
Massage Envy’s skin expert answers your questions
In each issue of Massage Envy magazine, Howard Murad, MD, founder of Murad Inc., answers reader questions. This issue, he discusses how estheticians may be able to treat “brown spots” that often arise from age or sun exposure.
SooThE Your SkIn
Depending on where you live, your skin can go through dramatic changes when the weather shifts. Dehydration causes the appearance of fine lines and wrinkles and premature aging, so it’s important to ensure you are keeping skin as moisturized as possible. Consider switching to a richer moisturizer for winter months; Dr. Murad recommends looking for ingredients such as shea butter or olive fruit oils, antiinflammatory ingredients such as chamomile or green tea, and antioxidants such as vitamin C, which enhance the skin’s ability to obtain maximum hydration. “Ensure you are still applying sunscreen daily,” says Dr. Murad, even on the coolest, cloudiest days. In fact, during winter months the sun’s rays can be even more damaging because of added exposure to UVA rays, or the “aging rays,” he says. Because your skin’s barrier function is lower due to free radical damage and dryness, UVA rays can penetrate deeper into your skin. Protecting and nourishing your skin are critical to ensure a healthy glow, and Dr. Murad says that finding some time for yourself during these hectic holiday months is important, too. Why not schedule a soothing facial at your local Massage
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Q: I recently visited a local Massage Envy spa and asked about a skin condition, which I’d like to have treated. I have brown spots under my eyes, nose and some on my forehead. The desk lady told me I might need a vitamin C facial. Will this help? — Henry
A: Hi, Henry, and thank you for your question. The skin condition and brown spots you are describing could be attributed to a myriad of different skin conditions, but it’s great you started seeking treatment by asking a professional at Massage Envy. From what you described in your question, I would say that you are experiencing hyperpigmentation that can be caused by age spots, post-acne spots or too much sun exposure. I recommend reaching for topical products that are high in vitamin C, which has been shown to be effective in reducing hyperpigmentation and providing powerful antioxidant protection. However, without seeing your skin directly, my recommendation would be to also speak with the esthetician at Massage Envy in addition to the woman at the desk. Be very clear and specific about any discomfort you are experiencing and what your treatment goals are. He or she can personalize your facial to address your specific skincare concerns.
Do you have a skincare question you would like to ask Dr. Murad? If so, send an email to [email protected] or send a tweet to @DrMurad. Your question may be used in the next issue!
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h e l p fu l h i n ts fo r yo u r g o o d h e a lt h
Try including more water-rich foods in your diet, such as these colorful watermelon radishes.
Water, Water, Everywhere
Drink Up
Massage stimulates the lymphatic system, which promotes healing and the release of toxins. To help encourage those toxins out of your body, drink plenty of water after a Massage Envy treatment. To schedule, visit MassageEnvy.com.
WE all knoW ThaT WaTEr plays a key role in maintaining healthy bodies, both on the inside and the outside. In fact, the wet stuff constitutes 65 to 75 percent of muscle and makes up about 50 percent of our total weight. But sometimes, drinking water can become, well, boring. Luckily, there are a variety of water-rich foods to complement your 64 ounces per day. “An easy way to figure out which fruits and vegetables have more water is to look at the ones that are low in carbohydrates or low on the glycemic index,” says Mikell Parsons, DC, a spokeswoman for the National Association of Nutrition Professionals. “If something is juicy, it’s a good sign that it’s water-rich.” Some water-rich foods include: + Squash + Apples + Cucumbers + Radishes + Berries + Tomatoes + Watermelon
winter 2013
Getting your daily dose of H2O can be helped by eating these hydrating foods
Starchier foods, like potatoes, lack significant water content. Although these foods may sound appealing during winter, it’s just as important to consider the water value of food when the weather is cold. Especially if you live in a dry climate, you’re just as likely to become dehydrated in winter as you are in summer. “During the colder months, we spend more time indoors,” says Parsons. “Often, we’re in places that have dry heat, and that, in turn, dries us out. We still have to have water every day, but the amount may vary.” If you’re active, you can easily become dehydrated, no matter the season. “If you’re participating in activities that make you sweat, you still need to maintain water,” says Parsons. If water seems dull, try a small glass of low-fat chocolate milk in addition. Its protein, carbs, salt and antioxidants can help with workout recovery. Plus, it’s a sweet reward. — By Kelly Kramer
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T i p s fo r m a k i n g f i T n es s a way o f l i f e
| move me
Go with the Flow
try yoga between your massage sessions. Yoga Practitioner sara Davidson Flanders says yoga and massage therapy complement each other beautifully, because both help release tension.
Complementary Therapies
Say yes to yoga with five days worth of poses selected especially for beginners
Yoga isn’t about twisting yourself like a pretzel. Instead, it’s an “amazing opportunity” for people interested in a healthy lifestyle, says Sara Davidson Flanders, a yoga practitioner and instructor based in Rhode Island. “It encompasses body awareness, breath awareness and awareness of the present moment,” she explains. “It’s been shown to release stress, which benefits our health and our lives. The body feels both freer and stronger at the same time.” Below are five poses for new yogis to try out. With each one, pause in the pose to breathe deeply for five or 10 breaths before releasing. — By Amy Lynn Smith
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Stand with your feet four feet apart and raise your hands toward the ceiling. Turn your right foot in and your left foot out, exhaling as you rotate toward the left. Bend your left knee over the left ankle so your leg is perpendicular to the floor. Reach toward the ceiling, bringing the palms together and breathe. Hold for a minute and come up. Repeat on the other side.
warrior i Pose
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You can start this pose from a standing position, or from Warrior I pose. With your feet slightly more than shoulder-length apart, your right foot turned in and your left foot turned out, bend your left knee over the left ankle so your leg is perpendicular to the floor. Stretch the arms parallel to the floor. Look out over your fingers and breathe. This pose helps improve respiration and energize tired limbs.
warrior ii Pose
Start seated, legs stretched out in front of you. Rest squarely on the sitting bones, drawing the lower back inward. Bend your knees, sliding your feet toward you. Keeping your shoulders relaxed, raise your feet upward. You can hold lightly onto the backs of your thighs for support. As much as you can, straighten your legs upward in front of you, keeping your core engaged for balance. Breathe and release your hands.
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boat Pose
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Start on your hands and knees, with your knees directly below your hips and your hands slightly in front of your shoulders. Lift your knees off the floor and stretch back, lifting your sitting bones toward the ceiling as you exhale. Press your heels down toward the floor. Relax here for several minutes before bending your knees back to the floor. This pose is great to help decrease back pain, tension and headaches.
DownwarD Dog
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From downward dog, step your left foot between your hands and bring your right leg down to the floor until you feel a deep but comfortable stretch in the front thigh. Lift upright as you inhale. Twist to your right, resting your right elbow over your left knee. Breathing deeply in a twist brings greater blood flow into the back and spine.
low lunge with twist
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Fo o d Fo r t h o u g h t a b o u t g o o d n u t r i t i o n
Spread the Word
Think outside the tub when it comes to your butter options
You’ve eaten buttered toast for breakfast ever since you were wearing pigtails and carrying a Minnie Mouse lunchbox. But your body’s needs have evolved over the years. It craves different things today than it did back then and, frankly, so do your taste buds. Let’s face it, butter isn’t offering many nutrients, says Bethany Thayer, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Instead, traditional butter harbors the bad guys of the health world: cholesterol and saturated fat. So why not rethink your toast topping? Here are four very spreadable options that will please your taste buds.
better butter no. 1: sunflower seed butter
Try It Because: Not only is it safe for those allergic to peanuts and tree nuts, but it’s also lower in saturated fat than some other nut butters,
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including peanut butter. Sunflower seed butter provides your body much-needed protein as well as vitamin E and magnesium. “That protein in combination with the toast is a nice balance of carbs, protein and fat in terms of keeping you full,” Thayer says. Beyond the Bread: Use it in any recipe that calls for peanut butter. Thai peanut sauce suddenly becomes spicy sunflower sauce, and a peanut butter banana smoothie morphs into a sunflower seed surprise.
Pump Up Your Peanut Butter
Are you a PB kind of gal? Then try this: Spice up peanut butter with, well, spices. Start with 2 tablespoons of peanut butter and mix in one of the following: + 1/8 tsp. cinnamon: This spice’s antioxidant properties make it a healthy and tasty mix-in. + 1/8 tsp. pumpkin pie spice: Get a taste of the holidays anytime you want—without the additional calories or the stress. Spread it on a slice of cinnamon raisin bread for the perfect trifecta. + 1/8 tsp. chili powder: If you’re afraid it will be too caliente, add just half.
BeTTer BuTTer no. 2: Apple BuTTer
Try It Because: First, let’s be clear: If you had every spread imaginable in front of you, this wouldn’t be the healthiest thing you could pull off the shelf. But it wouldn’t be the worst, either. Because it’s made from apples and contains a small amount of fiber, it’s slightly better than jelly. And it can be lower in calories, too—35 compared with 50 for your standard grape jelly. If spreadability is a concern, you’ll be happy to know that apple butter has a smoother consistency than most jams and jellies. Beyond the Bread: Use it when roasting vegetables in place of regular butter or as a base for a meat marinade.
BeTTer BuTTer no. 3: HummuS
Try It Because: Thanks to its chickpea base, hummus is a good source of fiber and protein, says Janel Funk, a Boston-based registered dietitian and blogger. The folic acid it provides is a nice plus, too. Bonus: You won’t soon get bored with hummus thanks to the many varieties available.
From roasted garlic to red pepper to sun-dried tomato, you’re bound to find a type or two that will please your palate. Beyond the Bread: Make a pita pizza. Spread hummus on pita bread, top with cheese and veggies, and bake. Or, hold the mayo on your next sandwich or turkey burger in favor of this spunky spread.
Food Swap
BeTTer BuTTer no. 4: AvoCADo
Try It Because: More common in other parts of the world, avocado toast is gaining steam in the U.S.—and for good reason. This wonder fruit not only offers heart-healthy fats, fiber, vitamin C and potassium, but it also boasts an inherent creamy goodness that’s an adventurous substitute for cream cheese. Depending on your comfort level, try it sliced over toast or make a spread by mashing it up (as if you’re making guacamole) and adding a dash of salt, pepper and lime. Beyond the Bread: Blend it into your favorite vinaigrette dressing, dice it and add to chunky homemade salsa for an unexpected twist, or mix it into a smoothie. — By Colleen Ringer
Inspired to experiment with more of your mealtime standbys? Download the Smart Chef Substitutions app, available for Apple devices. Just select which ingredient you’d like to swap out to see a list of alternatives. The tool also provides gluten-free and dairyfree options.
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This Is Your Year!
Rewrite the book on New Year’s resolutions with this month-bymonth plan
By Sh e lley Flanne ry
March: sTarT a youTube fiTness club wiTh your frienDs.
No need to sign up for a gym membership or drop $20 each on exercise DVDs. There are plenty of good routines available on YouTube. Gather at a different person’s house each week and sweat along to a free workout video.
January: sign up for a cooking class wiTh your s.o.
Not only will you get to spend regularly scheduled time with your loved one, but you two also will learn how to make new recipes. And home-cooked meals are almost always better for you than takeout.
Think back To resoluTions of New Years past. Did they go something like this? Lose 25 pounds. Spend less. Eat healthier. Manage stress. How’d those work out for you? Yeah, me, too. You may have beat yourself up for not following through, but the truth is, you were destined to fail from the start. Resolutions like these are too broad, too ambitious and too far away. This year, resolve to set yourself up for success by setting goals that you can live up to. “Focus more on the process than the outcome, and make goals that will ultimately get you to where you want to be,” suggests Susan Albers, PsyD, author of Mindful Eating 101. “Instead of saying, ‘I want to lose 10 pounds,’ make your goal to exercise 30 minutes a day. It’s more immediate and you can check it off your list each day.” Here are 12 doable resolutions to get your year started.
april: reaD your lasT six MonThs of bank anD creDiT carD sTaTeMenTs. february: DevoTe one hour per week To yourself.
Out of the 168 hours available per week, designate one as “me time.” Draw a bath, read a book or get a massage. (OK, on Valentine’s Day, make it a couple’s massage). One of the easiest and best ways to cut spending is to simply be aware of where your money goes. Take a look.
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July: EaT aT lEasT Two MEals a day whilE doing noThing ElsE—noT EvEn waTching Tv.
“Be aware of how much and what you’re eating,” Albers says. “When you’re not paying attention to what you’re eating, before you know it, a whole bag of chips can be gone.”
May: TrEaT yoursElf To a facial.
Schedule a facial to kick off the summer and look fresh-faced for all those backyard barbecues.
sEpTEMbEr: acT likE a TourisT in your hoMETown.
Forget what you know and explore your city like a newcomer. Try new restaurants, take a walking tour and go on a nature hike. Don’t forget your camera!
Start Off Your Year with a Massage
To find a Massage Envy near you and to book an appointment, visit MassageEnvy.com.
novEMbEr: Turn down an inviTaTion.
Chances are, you’re already overbooked this month. Politely decline the next event you’re asked to attend or pie you’re asked to bake. And now here’s the hard part—don’t even give a reason!
JunE: rEad a book on soMEThing you’vE always wanTEd To know MorE abouT.
Whether self-help, nonfiction or a classic you somehow managed to avoid in high school, choose a book you’ve been wanting to read and knock it out.
augusT: drink a glass of waTEr 30 MinuTEs bEforE Each MEal.
“We often confuse thirst for hunger,” Albers says. So instead of reaching for a snack next time you’re feeling weary, gulp a glass of water instead.
ocTobEr: Earn your couch TiME.
Make it a house rule not to plant your butt on the couch for any longer than the amount of time you exercise each day.
dEcEMbEr: gET a MassagE.
Take a break from the hustle and bustle of the holidays and reward yourself for sticking to your resolutions this year.
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Coupled Up
Quality time with your sweetheart is just what the relationship doctor ordered
BY CH RIST I NA VANOV E RBE KE
V
VALENTINE’S DAY is just around the corner and to celebrate, many couples will be scrambling to plan the perfect romantic evening for their partner. Whether you look forward to Cupid’s arrival each winter or not, relationship experts say planning quality time with a special someone can strengthen a relationship and bring couples closer together, no ma er the occasion. The rst thing to remember when se ing aside time for amore is that there is no one magic way to spend time with your sweetie, says Jonathan Alpert, a
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New York-based psychotherapist and author of Be Fearless: Change Your Life in 28 Days. Different things will work for different couples, so try out some ideas until you find something that works for you.
Break Out Of the Date Night rut
“I recommend that couples plan a date night early in the week for the end of the week. This will provide you with something to look forward to and it eliminates any questions or anxiety as to whether there are plans or not in place,” Alpert says. When looking around for what exactly to do during that date night, be sure you’re open to trying something new. Research consistently shows that couples who engage in fresh activities together are happier in their relationships than couples who do more everyday activities, says Brent Mattingly, assistant professor of psychology at Ashland University and a writer for ScienceOfRelationships.com. “Early in the relationship, there is a lot of novelty and excitement—we are learning lots of new and interesting things about our partners, and we are doing lots of things we may have never tried before,” he says. People tend to enjoy the feeling of falling in love because they feel so much exhilaration during these early relationship experiences. Once in love, however, some of this novelty begins to wear off for many couples.
to think what the other person would have the most fun doing and plan it for them. “Doing new, exciting and interesting things together helps simulate these early relationship experiences, which in turn helps keep the relationship fresh,” Mattingly says. “Because of this, relationships will benefit more from a couple taking a class together than going to the movies again and again.”
Schedule Your Massage
to schedule a couple’s massage, visit MassageEnvy.com to find the nearest location and set up an appointment.
The Couple That Relaxes Together …
Consider a therapeutic couple’s massage to soothe away tension and pain while also giving you some much-needed bonding time with your significant other. Massage Envy offers most of their individual massage services as couple’s services, too. You can pick from their menu, which includes options such as deep tissue, Swedish, sports, reflexology, cranial sacral and more, at the time you schedule your appointment. Couple’s rooms are available at most locations if you’d like to completely share the experience with your loved one. Two therapists will be booked in the same room, allowing you and your partner to talk with each other throughout the appointment. You also can book the couple’s services in two separate rooms so that you can have appointments at the same time, but with a little more space for privacy. Massage Envy allows clients the option of booking two separate types of services during the appointment, just in case you’re in the mood for a stress-releasing Swedish massage and he’s in need of some deep tissue therapy. You get massages tailored to your needs while also fulfilling that big need for some great couple time.
keep thiNgs fresh
It’s not hard to mix up the usual date night; all it takes are a few small tweaks. For instance, instead of going to your favorite restaurant again, why not get your order to go and have a picnic at your favorite park? Do you both love hiking? Try an indoor rock gym for a more adrenaline-pumping twist. Organize surprise dates for each other and don’t give away details until you’re there. From a dessert-making class to the batting cage, try
Perfection Is Overrated
Don’t be a perfectionist. Lofty expectations are difficult to attain and even if the date turns out well, couples may feel disappointed. temper your expectations, relax and enjoy.
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L I V I N G EV E RY DAY TO I TS FU L L EST
PREP/DANE; PLEASE DOUBLE CHECK CLIPPING PATH. THANKS!
Didn’t this image used to have a cracked egg in it? Just double checking that this is now correct (not sure I understand -- would having 11 eggs be a letdown?). :)
Dealing with Life’s Letdowns
It’s all mind over matter in handling failure gracefully
“FAILURES,” WROTE THE FAMED thinker and author C.S. Lewis, “are nger posts on the road to achievement.” Admi edly, it was not his most revolutionary insight. The we-must-fail-to-achieve platitude has been around as long as failure itself. It’s a well-trod sentiment that we know intuitively to be true, but one that can also prove inadequate in the face of a lost job, a painful breakup, a botched free throw in the closing seconds of an internationally televised NBA championship game, or any tangible failure that makes us feel as if we have a large capital “L” stamped on our foreheads. Confronting life’s disappointments in a productive and positive way is more labor-intensive than recalling comforting adages, says Peter Winslow, a counselor in Sco sdale, Ariz., who describes himself as a “breakthrough coach.” Defusing loss requires people to preemptively create “positive ground” in their daily lives. Winslow uses a threepronged approach to mind, body and soul. “I start with helping people develop healthy tness habits,” he says. “Then, there’s the spiritual aspect— acts of kindness and karma-enhancers. Things that make people feel good about themselves.” Winslow also counsels about daily meditation— not the lotus-position-style meditation, necessarily, but quiet moments of re ection and pure being. “It could be as simple as standing in the shower and le ing the water beat down on your back,” he says. “It’s about opening yourself to quiet space.” With these pillars of wellness in place, a person can bear much in the way of loss and disappointment. “I nd that people forget to take care of themselves,” Winslow says. “People get in the mind-set of taking care of their kids or their boss. But before you do that, you have to be an e ective manager of self. “You have to trust that everything serves,” Winslow says. “Even things that seem like disasters in some way serve us.” — By Craig Outhier
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A 2008 University of Bristol study of 200 full-time workers showed that participants fared 27 percent better on standardized tests on days in which they exercised. Seventy-nine percent also reported improvements in time management on exercise days. 14 massage envy magazine
winter 2013
I N S P I R AT I O N A L M E M B E R STO R I ES
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THEY TELL ME I WAS CONSCIOUS when the re ghters used the Jaws of Life to pull my broken body from the wreckage, but I don’t remember any of it—not the re ghters, not the ride to the emergency room, and certainly not the crash itself. Here’s what I do remember: the months of physical therapy that followed and the aching fear that I’d never be able to use my right hand again. Ultimately, I did regain use of my hand, and I have massage therapy to thank for it. Back in 2001, before embarking on my current career in marketing, I had to work two jobs to make ends meet—o ce support during the day, waitressing at night. Needless to say, it was exhausting. One night, I was so tired a er nishing my shi that I dozed o behind the wheel, Crystal Kaiser veering le across and daughters Tatum and three freeway lanes. Olivia, Phoenix My care plowed into a street-sweeper at 65 miles per hour. I still feel immensely fortunate to have survived,
though the impact crushed the le side of my body from ankle to hip. The greater long-term damage was to my right arm and shoulder, also sha ered. I was le with severe damage to the ulnar nerve near my elbow. Even a er months of physical therapy, I had no strength in my wrist. I could grasp things, but I couldn’t articulate in a waving motion. My wrist was essentially useless. On the advice of my therapist, I started alternating my treatment with twice-monthly sessions at Massage Envy. The results were profound. A er a few months of deep nerve stimulation, I could feel movement come back to my hand. By nine months, I was fully mobile. Today, I still feel numbness from time to time, but a session with my Massage Envy therapist picks me right up. I love that Massage Envy is a ordable—my insurance no longer covers my treatment, and for me, massage is not a luxury but a necessity. I also love that I can laugh when my nephew gives me a toy street-sweeper as a gi . Massage therapy did more than heal my arm. It healed my smile. — As told to Craig Outhier
winter 2013 massage envy magazine
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