 The old me struggled to accomplish everything I needed to get done in a day. There were days when it felt like my work was taking over and the work-life balance I dreamt of was out of reach. As we transition to a slower pace for fall, it's important to remember to add the following habits into your day during the week to ensure you're maximizing each day. With these tips, you can regain control, get more done with less stress, and find some time for the things you love!
1. Stop multitasking. Yes, you read that right. Most of us have had to learn how to multitask on the job: googling four things at once, answering an email while you're on the phone, and writing a report while also trying to catch up on news topics. We've all been there and if I have to be sincerely honest, it's exhausting! But here's why you should stop multitasking: it's stressful! Every time you switch between tasks you pay a "switching cost": after a distraction, it takes approximately 25 minutes before you are 100% fully focused again. When you multitask, you are 40% less productive than when you single-task. So switching tasks constantly, you ultimately get less work done which causes you to experience more work pressure and stress. 2. Take mini-breaks. I've been guilty of not doing this and I also know many people who are used to working indefinitely without taking a break. The justification I often hear is that they have a heavy workload, a strict deadline, a long-term sick colleague, or an urgent request from a hugely important client. But to stay sharp and focused, it is essential to take mini-breaks despite all those urgent matters. When you take mini-breaks throughout your day it helps you improve focus, concentration and provides the opportunity for mental and physical rest. After a break, work can resume with more energy and motivation. 3. Do something for yourself each day. The idea of making time for self-care can be daunting. Most of us feel like we don’t have enough time, or there is just too much to do; it almost feels selfish to make time for ourselves. The truth is, the more we can find balance and take care of ourselves, the more we can give to others and the less likely it is that we will burn out! It can be the simplest of things like going out for a 15-minute walk, meditating, calling a friend to catch up, or giving yourself a self-massage.
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 It's finally September! Virgo season, my birthday is on September 13th, and it's a time for transition. Time for swapping our tank tops and shorts for sweaters and sweatpants, changing our orders from ice coffee to pumpkin spice lattes, and yes, this pretty much applies to everything else we do, including what time we go to bed. Many of my regular clients know that each season we must transition into the next phase of care for their wellness treatments. As part of this transition, we discuss what changes are happening in their lives and what they endure mentally, physically, and emotionally (don't forget seasonal depression is a thing, y'all!)
So enjoy the last few days of what's left of summer and start preparing to shift to a slower pace for fall. Speaking of, have you booked your massage appointments for fall yet? If not, here are a few reasons WHY you need to book a massage STAT! 1. You're more active during the summer. Because the sun's out, you're most likely participating in summer sports and activities like running, swimming, hiking, kayaking, and doing more walking. Even though regular exercise is good for your health and helps keep you flexible, it can also lead to dehydration and improper positioning. After a season of participating in summer activities, it’s important to help your body recover before temperatures drop and joint pain can increase. 2. Summer footwear has been your go-to. Summer is the perfect time for flip-flops, Birkenstocks, and other open-toe shoes or clogs, but too often we’re walking for long periods of time without the proper support. Summer footwear often allows for unfavorable ergonomics and can result in back pain and poor posture. 3. You might suffer from seasonal depression. Remember what I said, seasonal depression is a thing! We, Seattlites, should know better than anyone else! The summer sun can help those with seasonal depression, but there may be anxiety about the upcoming change to winter. If you suffer from seasonal depression or Seasonal Affective Disorder (SAD), regular massage can help. 4. You haven't been getting enough sleep. With longer days comes shorter nights. Many people find it difficult to get their recommended 8-9 hours of sleep each and every night in the summer. Massage is proven to improve sleep and increase serotonin levels according to studies on backpains.  Before you know it summer will come to an end and fall will be here (September 22 to be exact). Saying goodbye to warmer weather, longer days, and time spent outdoors is never easy, but the last few weeks before fall officially starts can be fruitful. It can be a time to reset, take stock of your life, set new goals, and of course, get organized for the new season ahead. Below I've outlined some ways to help you transition more smoothly from the summer season into fall, including a few activities to help give summer a proper send-off.
1. Recap your best summertime memories in a journal. By writing down what you're grateful for on a daily basis will help train your mind to focus on the positive. If you already do this, put a new spin on it by writing about your favorite memories from summer. Journaling about positive memories can evoke a state of mindfulness as you close the chapter on summer and focus on the present. 2. Organize and pack away your summer gear. Set aside time to wash and purge this season’s supplies. Wash all summer clothing and determine what you want to hold on to for another season and what can be donated, or given to younger relatives as hand-me-downs. This also applies to outdoor supplies like tents, tablecloths, grilling supplies, pool toys, and other items you collected over the summer. Box everything up and store them for next year. 3. Find your new flow. Our routines change with the seasons, especially when it comes to sleep. (How many of you struggle to get up when it's dark and cold outside?) For people with children, fall is when kids go back to school again and join extracurricular activities. For others, it may be a time to focus on work, whether it’s at an office or starting new projects around the house. As you set your new routine, consider your responsibilities, health, and wellness as well as your favorite leisure activities. Make a list of what is important to you. Your list might include exercise, sleep, eating right, setting new goals, scheduling some downtime, organizing activities, making time for fun, or starting a new hobby. 4. Take some downtime! Society has taught us to be intently focused on the frenzy of doing, accomplishing, and acquiring, thus we spend the majority of our day outwardly focused. If we don't balance our lives with some downtime we end up feeling burnt out and exhausted. Many people think of downtime as watching television, running errands, or scrolling through social media. It can also mean doing no mental work and just letting the mind and body simply be such as taking a hot bath, meditating, or cozying up to a good book. Transitioning gracefully from summer into a fall routine can be fun, but a smooth transition comes down to identifying how you want to spend your time and creating healthy new habits for the next six months. Remember to design your routine with balance in mind and you’ll set yourself up for success as you transition.  It often feels like achieving flawless, glowing skin is out of reach without having to put an hour (or two) into your everyday skincare routine. But forming healthy skin-care habits and routines early on will help you at any age, and it's never too late to start. Below I've highlighted a few skincare tips.
1. Use the correct cleanser for your skin type. What might have worked for you in your teenage years, or even your 20's, might not work for you in your 30's and beyond. When I was younger my skin was dry and dull which required me to use products that contained hyaluronic acid to encourage hydration but now I am addressing areas of hyperpigmentation due to old acne scars. Currently, I use products that contain Vitamin C to correct discoloration and improve my skin's texture. Make sure you're choosing products that suit your current skin type. 2. Moisturize both day and night. If you're going to follow only one of my tips, make sure it's this! Moisturize. Moisturize. Moisturize your skin day and night to avoid your skin feeling dry and parched. Dry skin will only cause fine lines and wrinkles so make sure you moisturize after cleansing your skin to lock in the moisture. 3. Hydrate inside and out. This goes in hand with moisturizing your face. I don't want to sound like a broken record but make sure you're drinking at least 8 glasses of water a day. A lack of hydration means less radiance! 4. Exfoliate a couple of times per week. We lose about 50 million skin cells a day and our skin is constantly shedding whether we see it or not. Sometimes you'll notice your skin is looking dull and it just needs a little extra nudge. Choose an exfoliator that is pH neutral so it doesn't dry as it exfoliates. This applies to your body as well. 5. Changing out pillowcases and bedsheets. Lastly, this is often overlooked! We often sweat a lot and our skin sheds during our sleep so it's important to change out your bedsheets and pillowcases as often as possible, ideally once a week.  As someone who is always on the go in between appointments with clients, meeting with friends, running errands, and filming for my virtual classes, I'm often faced with the difficult question of how to maintain my skincare routine. When should I cleanse? Do I remove my makeup? When do I apply my moisturizer? Should I even wash my face? It's a very complex puzzle and I'm sure some of you have the same questions. Read on below for the answers!
Working Out First Thing in the Morning? If you're like most people who wash your face at night before going to bed then you can likely skip the soap in the morning. Skin becomes easily irritated by excessive washing, especially if you're prone to acne and rosacea. It'll be best to save the routine for post-workout. Later in the Day, Cleanse Before Working Out Remove any skin-care products and makeup that you've put on before any sweat session. During a workout, your pores are opening up when you sweat and you don’t want any of the dirt that's sitting on top of your skin to get inside your pores. Of course, overwashing is still a concern, so use a cleanser with a gentle surfactant and hydrating base. A cleanser with probiotics is beneficial before (and after) a workout since heat and sweat may disrupt the balance of good bacteria. If You Must Wear Makeup, Make It Mineral I understand the pressure to have flawless skin but if you're going to wear makeup it should be mineral. Mineral makeup doesn't contain chemicals that tend to be most irritating to the skin and some have ingredients that will actually nourish it. After Your Workout, Cleanse Again If you’re working out during the afternoon, don’t repeat your whole morning skin-care routine after the workout. Just do a gentle cleanse, hydrate with a Helen Rose's Rose Water Toner, and apply sunscreen (always!) If you work out in the morning or at night, do your full skin-care routine right after the workout so you don’t end up washing your skin a second time when you get home. Remove Workout Clothing Right Away Yes, body acne is a thing! Try to wear clothes that are moisture-wicking and loose, and make sure to change into new clothes after your workout. If you end up getting body breakouts anyway, a chemical exfoliator and a body wipe will help eliminate dead skin cells, build-up, and sweat that are clogging your pores. Add A Weekly Facial + Your Back Regardless of your schedule, a monthly facial or starting your Sunday morning with a weekly home treatment is key. And don't forget to include your back!  Many of us are slowly getting back to work and going back into offices, but just how ready are you to show your face again? If you're like me, there have been days where I've skipped a few steps in my skincare routine, or to be completely honest, skip out of my skincare routine altogether because I didn't need to go into the studio, teach a class, or show my face on Zoom.
Frozen or Fried? I think we've all been here before, where we've worked in a space that is either too hot or too cold. Some offices, especially open floor plan ones. Regardless if it's too hot or cold, the moisture from your skin is being depleted, leaving it dry and flaky. Solution: Carry a refreshing spritzer to rehydrate the complexion. I love Helen Rose's Rose Petal and Aloe Toner! If the cold air leaves skin feeling dry and tight, the spritzer will add much-needed moisture. And if it’s too warm, it will help you cool down and relieve splotches. Bad Lighting Most offices have stark and fluorescent lights that not only make you look completely washed out but also irritate the skin and make it splotchy. Furthermore, they also cause headaches and eye strain, leading to fine lines and wrinkles. Solution: Wear SPF every day – it also protects skin against fluorescent lighting. And consider using an artificial natural light simulator, which produces a combination of wavelengths identical to those of the sun to make you feel healthy and energized. Invisible Frenemy Office surfaces, including desks, printers, phones, and even the walls, are hotbeds of bacteria, viruses, and fungi that can cause skin irritation and blemishes along with a host of illnesses. Solution: Firstly, begin the day by using a disinfecting wipe to wipe down your keyboard, mouse, phone, desktop, photocopier, and door handles, to name a few. Secondly, wash your hands throughout the day and cleanse your face thoroughly before going to bed. And finally, to keep your face out of harm’s way, DON’T touch it through the working hours – this will minimize the transfer of germs from surface to skin! Air Quality The dry, recycled air in an office can wreak havoc on your skin, causing dryness, flaking, irritation, itching, and more. Besides this, air pollutants like tobacco smoke, pollen, and cleaning fumes can also lead to respiratory issues, headaches, nosebleeds, and asthma. Solution: Keep a humidifier (there are so many smaller models available today), air filter, or invest in a few plants near your desk. Also, drink lots of water throughout the day to flush out toxins.  On a recent trip to the grocery store, I was stopped by a lady who complimented me on my braids and how my skin glowed. As someone who gets body massages regularly (yes, I need them too!), it was a good feeling to know that my facials were finally paying off! Like many, I would only get facials whenever I had a breakout or when I wanted to treat myself every once in a while but the truth is you should get facials at least once a month. Now before you jump to conclusions, we know facials can be costly BUT the good news is that you can also do them at home by yourself too! Below I've highlighted some of the benefits of facial massages.
Anti-aging and wrinkles One of the main benefits of facial massage is its ability to improve the overall appearance of your skin. A study in 2017 by Trusted Source examined the effectiveness of facial massage that included a stimulation massage device. Participants used an anti-aging device and cream on their face and neck for 8 weeks. Upon completion of the trial period, improvements were seen in wrinkles, skin sagging, and texture. There are so many facial massage tools from jade rollers, gua sha stones to fancier devices like NuFace (btw, there's one on sale at the Nordstrom Anniversary Sale), it just comes down to your budget. Manage Scar Tissue If you have a facial scar that's in the healing process, massage can be extremely beneficial. Massaging the scar tissue and the surrounding area will help increase blood flow, loosen up any scar tissue, and flatten any raised bumps. It also helps relieve symptoms such as pain, itchiness, and tenderness. Just please be gentle when massaging and consider adding a cream, serum, or your favorite face oil to help your fingers glide and not pull or tear any skin. Skin Blood Flow Using a facial massage roller has a positive effect on skin blood flow, which may help improve the appearance of the skin. According to a small study in 2018, people who had a 5-minute facial with a massage roller had increased blood flow to the area for at least 10 minutes after the massage. After 5 weeks of massage, blood flow response to heat was significantly improved. Exfoliation By doing regular facial massages will help reduce the buildup of dead skin cells ultimately giving you a more youthful glow. It improves overall health and wellness by improving circulation and relaxing your body during the process. The results are tightened pores, smoother skin texture, and overall brightness. Moisturize, Moisturize, Moisturize! Lastly, with the right massage oil and technique, a facial massage will also leave your skin feeling nourished, hydrated and smooth. Moisturizing your skin will prevent any fine lines and wrinkles. Oh, and don't forget to put on SPF!  Studies have shown that since the start of the pandemic many have experienced a decline in well-being, which does not come as a surprise! We've all heard the saying, "laughter is the best medicine" and though it may not be a cure for it all, it definitely is an action that decreases sadness and anxiety. If you're still working remotely from home, below are some quick and easy ways to bring laughter and joy to your next virtual team meeting. They're all less than 10 minutes and that's all you need to bring some fun into your workday!
Lip-Sync Battle If you know me then you know I love to sing! And who doesn't love a lip-sync competition? This takes some preparation as you want to give your team at least a week's notice that you'll be having a competition for the next team meeting. This will allow them to prepare by showing up with their song, prop, and anything else they might need to steal the show. You will have to limit the time to 30 seconds to 1 minute per participant and spotlight the contestant when they're performing. To do this on Zoom, tap the participant's name and then tap "pin" or "spotlight video." Have your audience score people on accuracy, dramatics, and overall fun. Have fun with it! Zoom Tic-Tac Toe You will need to have at least 9 people or more in order to play this game. On Zoom or your meeting platform of choice, have people in your meeting shift into “Gallery mode." Ask everyone, except for nine people, to turn their cameras off. The result should be the remaining nine people in three rows of three. (Essentially, it should look like a Tic Tac Toe board.) Pick two off-camera players as the game players. These two will take turns asking one of the people on-camera to make either an X or an O with their arms. The player who gets a line of three first will win. Voggle If you enjoy the board game Boggle — where players use a random selection of letters to form as many words as possible in under a minute — you will love Voggle (virtual Boggle). There are two rules for this game: 1) people can only use each letter once per word and 2) each word must contain three letters or more. You must have everyone on your team (there is a maximum of 12 people) write one letter on a piece of paper. On the count of three have everyone hold the letters up to the camera. Give people 10 seconds to write down all the letters. Now give people one minute to create as many words as possible. This is a fun game because not only will this get people thinking, but it will have them laughing as well. Bonus for work-related words!  Nowadays companies, mostly in tech and creative industries, have come to realize the value of an office culture that is willing to be more playful. By creating an environment that is fun and relaxed, they hope to increase creativity, productivity, and improve things like employee retention and increase employee morale.
Below are some ways that employers and/or employee engagement managers can try adding to incorporate more play at work:
 Sometimes life gets in the way and it can be hard to connect with your partner in a way that strengthens your relationship and create more intimacy. By giving them a simple at-home massage it can be a great way to boost intimacy and help them feel nurtured. And the great part is that you don't need to be a professional - all you need is some good massage oil (our favorite is Madrona House Apothecary Sensual blend which has coconut oil with sandalwood, tobacco, and clove, $25) and use these massage techniques that are quite easy to learn!
Foot https://www.youtube.com/watch?v=SFrc1EvQ80k Neck & Shoulders https://www.youtube.com/watch?v=CGcVy0dLF3o Head https://www.youtube.com/watch?v=8du9PGpYyuk |
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