self care saturday: Massage

Hello, and Happy Saturday! I am still waiting on my Covid test results so I can come out of quarantine. If you are not on my Mailchimp mailing list, join below, then you don’t know that I was exposed to Covid at work. Even though I am vaccinated, and was wearing my mask, I did get symptoms 6 days after direct exposure. So, I have been tested 3 times now, twice with the rapid test, and yesterday with the PCR test. If this does turn out to be a breakthrough infection than it is very important for the health department to know about it. I was fully vaccinated as of March 10th. That is the two weeks post second dose. That is only four months ago, and my immunity should not have started to drop off already. I was actually quite ill for about 36 hours. So, now I wait. I really hate waiting and being in quarantine isn’t a whole lot of fun either. This post may contain affiliate links.

I try to leave Saturday for Self Care topics. However, we should try to do Self Care at the very least a few times a week, if not daily. If you can only squeeze it in one day a week then it is definitely better than nothing. This week I am talking about Massage for Self Care.

Massage has many Health benefits. Here are some.

  1. Massage can teat some disorders such as: back pain, muscle pain, joint pain, stress, anxiety, High Blood Pressure, and Insomnia.
  2. Massage can help support chronic diseases like CKD, Diabetes, and Cancer. Support in this context means it can help to alleviate symptoms. It does not mean cure.
  3. Massage can promote deep relaxation and calm.
  4. Reduce muscle tension and increase circulation.
  5. Reduce stress hormones and stimulate the Lymphatic System.
  6. Increase joint flexibility and mobility
  7. Help the recovery process for soft tissue injuries
  8. Increase mental alertness

Massage can be lengthy or short. There are many different types of massage. Some people may not like to to be touched in a massage kind of way by others, so self massage can be learnt. It is quite simple. And further if someone is really unsure about self massage something like Reiki, where the hands do not actually need to touch the body can be tried.

Whether you choose to hire someone to give you a massage, use Reiki, or self massage it is important to remember to set the mood. Be in a calm, quiet place. Decide what time of day is best for you to get your massage. I think most people find a massage at the end of their day would be very relaxing and promote good sleep. However, if you are looking to gain more energy than a massage at the start of your day may be best. Even after a hard exercise session a massage would be perfect. I prefer self massage, or Reiki, when I am outside in nature. The sounds of the birds, feel of the warm sun, make me feel calm and relaxed. If I were to choose to do it inside I would prefer a dim room with lovely candles and soft music. If candles bother you, you can always use an essential oil diffuser to add lovely scents, or they can be added to the oil of your choice. Lavender is very common as a stress relieving essential oil. Make sure people in your home know you are having Me Time and you should not be bothered for a bit. Turn off your phone, or put it away so as not to distract you. Maybe you just want to do a quick massage before jumping in the shower. That too is OK, but try to have a time for just you where you can really enjoy the massage and the self care it promotes.

Some special considerations for massage:

If you are pregnant, have skin rashes or infections, there is a possibility of broken bones, or there is a life threatening illness, in these cases a doctor’s clearance to receive a massage, or Reiki therapy would be prudent. Massage for children is probably going to be controversial. I would say at the very least parental consent would be needed and possibly present for the entirety of the massage, or Reiki session.

The video below is the only complete body self massage video I could find. Here are some Ayurvedic Oils you may wish to try in your next massage. Please note I have not personally tried these oils. I am not saying Ayurveda is any better than any other kind of massage therapies.

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relax it’s the weekend!

Whether it is on a Saturday, or a Sunday, don’t forget to take some me time and just relax. For me it will be tomorrow, Easter Sunday. I tend to do my relaxing on Sunday anyway, except when I work and then my Monday is my Sunday. I think it is hard to just relax and not stress about backed up laundry, dishes, meal planning, school, work, family, friends, etc, etc, etc. Some alone time to relax and thing does a body good. So make sure you squeeze some in. Monday, or Tuesday I am sharing my coaching giveaway for April. I am giving my mailing list members a chance to sign up first. Are you doing my April Health challenge, toning up the triceps? Be sure and let me know in the comments how you are doing, or join my mailing list to see how I am doing.

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The art of saying no!

Welcome back to another episode of Self Care Sunday. I hope everyone is doing well. I have been busy updating old posts, figuring out how to use Mailchimp effectively, creating new content and new Coaching Plans.

How many of you are people pleasers? You just can’t say no. You leave yourself over worked, over stressed, over tired, over loaded, you name it. Saying no is an art, a skill if you will. I have been a nurse since I was 17 years old, and now I am 51. I tell all of my younger coworkers that any company will let you kill yourself working if you let them. But, no doesn’t just apply to work. It can come in to play at home with family, friends, volunteering, church, children, etc.

Obviously you don’t want to just be a No Person, but learning to say no to things that steal your happiness is the key. For example, I do not do well covering call offs. I am not a spur of the moment person and I often make plans on my days off. Even if that is doing some art, or gardening, it is what I enjoy and that is the time I have set aside to enjoy those things. So, I tell my job I will try to fill in holes on the schedule where I can and to please give me plenty of notice of what those needs are. I still am not going to cover them all, but it affords me the ability to pick and choose and not look like I am just being difficult and never helping out.

Part of saying no is knowing your limits and what needs you have. Everybody needs time to reset and recharge. You have to allow yourself that at least once a week. I recommend people set aside at least an hour a day for just self care, or me time. Everyone will be happier in the end because you will be happier and more at ease.

The video below is a short video. Watch and listen to what she says. Try out some of the homework exercises.

If you would like to work with Health Buddy Melissa to learn more about Self Care and taking care of you, then use the contact form at the end of the post to message me. I will send you information on my It’s A New Day, 30 day coaching plan.

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do you want to learn ballroom dancing?

Hello World! The birds are singing outside my window and it is a lovely warmish Sunday morning. I have always wanted to learn Ballroom Dancing, but my husband just never wanted to. I found this cool Youtube channel where you can get ballroom dancing lessons. It is not partner dancing so that is perfect. The video below I have done twice now, and while it is only 15 minutes in length it is a great workout. My hips and abs were the muscles I felt the most after this workout the next day. If you have joint or mobility issues this may not be for you. Always ask your doctor if you are not sure. She also does not do a cooldown stretch after. Please make sure you stretch after doing any exercise. You can also stretch before but I find for me stretching cold muscles is not cool. LOL see what I did there. I have no affiliation with this young lady. It is just a video I found and I like to workout to. Let me know in the comments if you tried it. She has many others you can try as well. Remember, I am 51 and if I can do this, you might be able to as well.

What are the benefits of Ballroom Dancing? Click to read

If you are not ready for Ballroom Dancing but would like to start with gentle walking check out my Walking Buddy Plan.

Have a wonderful Sunday!

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Mindful Monday: Mindful Yoga

Updated 4/12/2021 Below is an easy, slow Yoga practice video.  Once you learn the Yoga moves it would make sense to me to do your Mindful Yoga with soft gentle music, nature noises, or no noise.  Incorporating breathing exercises, with your Yoga would also be an awesome way to do Mindful Yoga.  Remember with Mindfulness you are being in the present with whatever is happening in your day, not avoiding it. It is a way to deal with the triggers and stressors of everyday life.   That would be more of a Meditation Yoga.  If you would like a Guided Imagery to listen to while you do Yoga, use the contact form below to message me for pricing and details. I have a certification in Guided Imagery. The Guided Imagery will be created specifically for you, with your needs and preferences. I will need to gather some information to create a personal Guided Imagery mp4 file for you. There are tons of free Guided Imagery videos on Youtube if you would rather try a free version.

April 2021 is Stress Awareness Month, on this blog. Mindful Yoga and or Guided Imagery are two great ways to help relieve stress. I am giving away 10 coaching sessions in April. If you would like to learn more, click here. You can always use the contact form to email me with any questions.

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