Elements Therapeutic Massage - Boise - Bown Crossing

Five Steps to Making a Difference in Your Community

Mon, 20 May 2013 10:42:00 -0500

Before you pull out your checkbook and write another donation check to a national organization this year, it may be beneficial to look first at local volunteer opportunities that will positively affect those living in your neighborhood and the greater good of your community.

Colleen O‘Connor, owner of the Elements Massage Louisville East studio, recently felt the need to elevate her community service involvement from just donating massages, money and so on over the years. After going through the process of figuring out what was important to her personally and finding an organization that was a good fit for both her and her studio, O‘Connor is on her way to making a local impact for the Family Scholar House, an organization that provides resources for single moms to succeed.

“I've always contributed to donation requests from the community. But over the years, I started feeling like I would really like to find a local organization to get involved with and make a difference,” O‘Connor said. “It’s important to be connected and grounded to the community. As a business owner, you get caught up in the minutia of day-to-day business. But getting involved in the community makes you feel connected to something bigger than yourself.”

With so many local and national non-profit organizations available to choose from, it may seem like a lot of effort at first to find an organization that will be a good fit for you both personally and professionally. By simply following the five steps below you will be on your way to making a difference in your community.

Step One: Pinpoint Your Top Interests
Whether you are passionate about rescuing animals, helping the homeless, providing services for women and children or volunteering at schools, the first step is to find a non-profit that matches your interests. If you aren’t sure about what interests you, start by making a list of your three favorite activities or things to do. Use this initial list to pinpoint your top interest to focus on. Or, if you already know your top passion like Mark Mills, owner of the Elements Massage studio in Boulder, Colo., move full-speed ahead in finding an organization that matches your passion.

“I have been in massage therapy for 23 years and have been a competitive athlete for 30 years in long distance running,” Mills said. “Volunteering in our local racing community was a natural succession. It just makes sense to volunteer in an area that you feel passionate about.”

Step Two: Do Some Research
A lot of non-profits are so busy focusing on helping others that they may fly under the radar in regard to advertising and getting the word out about their organization. An initial online search can be an easy first step to uncovering and vetting organizations. Mills also suggests leveraging the resources at your Chamber of Commerce to make initial connections within your community, as well as reading community bulletin boards to get a finger on the pulse of your city.

Step Three: Reach Out to Your Networks
The most meaningful and fulfilling community service projects are the ones that have a personal connection. O‘Connor was connected with her community organization through a massage client who plays a key role in the charity. After the initial introduction from her client, O‘Connor met with the charity’s board and educated herself about the charity to determine whether the organization would be a good fit for her personally and professionally. Today, O‘Connor is continuing to grow her relationship with her charity, while giving back to her local community.

“A lot of our clients are making a difference in the community,” O‘Connor said. “I’m grateful that I took the first step to connect with my client and her non-profit organization.”

Step Four: Make a Realistic Commitment
Whether you have weekly, monthly, quarterly or yearly availability to get involved in the community, be honest to yourself and your charity about the time you have available to help. Also, it’s important to remember that making an initial appointment with an organization doesn’t mean you’re committing to that organization. These are just fact-finding meetings to gather more information and decide whether it’s a good fit for you and the organization.

Step Five: Start Making a Difference Today
Start today by taking the first step toward doing something great for your community. It may sound like a lot of effort at first. But focus on keeping it simple and taking one step at a time to start making a difference. And remember, when you aren’t focused on yourself, you can get so much more out of your life.

The Art of Motherhood Juggling

Mon, 20 May 2013 10:39:00 -0500

Being a mom is one of the most precious, rewarding and challenging jobs on the market. When you sign up to become a mom, everyone tells you the best baby equipment to buy, the best pediatrician to contact and the best preschools to start wait-listing your child on before they’re even born. What most forget to share, though, is the need for a mother to become a master juggler in order to survive the adventure of motherhood.

If you're struggling with keeping all of life's balls in the air, try incorporating the following four motherhood juggling techniques to not only overcome the challenges of motherhood, but establish the groundwork for a rewarding journey.

Make the Family Calendar a Priority
One of the biggest challenges of being a mother is juggling family, school, extracurricular activities and work commitments for everyone in the family. Carly Opheim, owner of an Elements Therapeutic Massage studio in Boise, Idaho, and soon-to-be mother of three, believes that having a detailed family schedule is one of the most important tools for moms to survive juggling all of the different activities of a family.

"If it's not on my calendar, it’s not going to happen," Opheim says.

Eliminate the Guilt Factor
Moms can be the worst offenders of feeling guilty for not doing enough for everyone, not reacting the best to every situation and not being able to solve everyone's problems or ailments.

In order to successfully juggle all of the obligations of motherhood, it's important to release the guilt factor from your mind and body by focusing on healthy and positive thoughts that can carry you to a more stress-free and pleasant mind space.

“We all have mental strains and stresses in our daily lives," Opheim says. "And if we don’t make a conscious effort to flush out these stresses, it will start affecting your mental stability and physical health.

"Making time for yourself is not about being a luxury. It's about taking the time to revive and rejuvenate your mind and body."

Don't Be Afraid to Ask for Help
Many moms feel like they have to be Wonder Woman and shoulder all of the responsibility of the family by themselves. However, having a great support system -- a spouse, relatives, friends or a mixture of all three -- can make a huge difference in successfully juggling your life and your family’s.

Asking for help doesn’t mean that you're inferior or less of a mother. Instead, it means that you are a master juggler and understand the importance of the age-old saying, "It takes a village to raise a child."

Make Mommy (Me) Time Mandatory
If you don't take time out for yourself, it can really show in the way you interact with your friends, spouse and kids as well as the way you approach your job and personal obligations. When life gets busy, a lot of moms automatically skip out on "Me Time."

One way that Opheim suggests juggling life's daily stresses is by scheduling personal workout time, relaxation and rejuvenation time, and girlfriend time regularly to not only make them a priority in your life, but to ensure that they happen on a routine basis. It's important for moms to regularly schedule Me Time to clear the mind, relax the body and melt stress away.

When the motherhood juggling act is in full swing, it can be easy to get overwhelmed with all of the balls you have in the air. As a mother, it's important to keep everything in perspective and to remind yourself of these juggling techniques when life gets hectic. And remember, the only item on your calendar that you have control over is Me Time. So make the most out of your Me Time by taking the time to relax and rejuvenate. Your mind, body and family will appreciate it!

Tackle Daily Stresses to Live a Happy, Healthy, Fulfilled Lifestyle

Mon, 29 Apr 2013 16:52:00 -0500

While you can’t escape stress, you can minimize its mental and physical impact by implementing the following healthy approaches to managing it.

Work Stress Leads the Pack
Americans spend more time at work than they do anywhere else in their lives. So it makes sense that your job is one of the top sources for stress. As you clock countless hours on the job, stress can pile up as you face increased responsibilities, tighter deadlines and difficult co-workers. The American Institute of Stress has reported that 80 percent of workers feel stress on the job and nearly half say they need help in learning how to manage stress.

To help minimize workplace stress, take quick 5-10 minute breaks throughout the day to walk around the building to blow off steam or do a variety of neck and back stretches to loosen tight muscles. At the end of the workday, keep your stresses at the office and out of the home by logging out of your work e-mail and communication accounts as soon as you leave the building. It also can be helpful to create a task list at the end of the day so you can clear your mind before coming home and prepare yourself for the next day.

Financial and Tax Stress Front and Center
With Uncle Sam knocking at your door during tax season, your personal finances can be one of the most predominant stress sources in your life this time of year. To keep tax and financial tension at bay, it’s important to be organized so you aren’t stressing about the unknown or caught off guard by an unexpected expense. It also can be helpful to break down your expenses and income into smaller, more specific categories so you can get a grasp on how much money you have coming in and where your money is going. Free smartphone applications and online programs are available to give you quick and easy insight into your financial outlook. Enlisting the help of a financial advisor also can be a valuable resource to navigate your financial landscape and minimize stress.

Family and Friends Turn Up the Heat
Family and friend gatherings can be fun times to enjoy with your loved ones, but a friendly gathering can quickly turn into a heated, stressful environment before you know it. To keep the stress flames from firing at your next function, focus your family/friend event on fun-filled, positive experiences that are healthy for your heart and soul. Also, re-evaluate your invitation list before your next get-together and only invite family members and friends who are able to sideline their stressful behavior until after the event is over.

Weight Loss and Getting into Shape a Top Concern
As most health and fitness resolutions are entering the retirement phase by this time of year, you may be feeling stressed out about accomplishing your weight loss and fitness goals. To get a handle on your health and fitness levels, it can be helpful to maintain realistic goals and know your specific numbers (BMI, Body Fat Percentage, etc.) so you have a clear path to success. By mapping out your health and fitness journey, you can minimize the common stress of trying to meet a goal, but not knowing the steps needed to achieve your desired result.

National Tragedies Affect Everyone
When national tragedies strike it can be really easy to get sucked into endless hours of watching news coverage and searching online to gather all of the information you can about the event. This constant inundation of information can quickly become overwhelming and create a deep stress knot in the gut of your stomach.

To minimize the stress associated with national disasters and tragedies, try limiting yourself to less than an hour a day of media coverage about the event and take time away from media devices each day to give your mind and emotions time to process the information.

Managing the daily stresses that make up your life can be easier said than done. Being aware of the top stress sources in your life and being conscious about how to minimize them can lead to a happier, more fulfilled lifestyle. When stress has you at your last wits’ end, take a deep breath before you react and focus on tackling the source behind your stress. Daily time outs, weekly stress reliever check-ins and monthly massage sessions can help keep everything in perspective, as well as restore and rejuvenate a healthy and more positive outlook on life.

Spring Into a New You by Re-Enlisting Your New Year’s Resolutions

Thu, 28 Feb 2013 12:59:00 -0600

Your New Year’s resolutions may be taking a back seat now that it has been a few months since the ball dropped and the hustle and bustle of your daily life has taken over full speed. But before you give up on fulfilling your resolutions and reverting back to your same old habits, take a minute today to reconsider your New Year’s goals and decide whether they are worth re-focusing on. It’s never too late to spring into a new you by jump-starting your resolutions starting right now. The following are some guidelines to get you started again on the path to overall health and wellness for your mind and body.

Release Mind and Body Tension: Whether you are logging long hours sitting behind a desk or juggling a hectic schedule full of personal and professional obligations, mind and body tension can build up in no time. When you are burdened with heavy tension, it’s easy to lose sight of your goals and aspirations. To stay on track to accomplishing your New Year’s resolutions, make it a point to regularly release your pressure and tension in a healthy way. Start and end each day with slow, deep breathing exercises to keep you focused on your goals and find a tension outlet like an activity or sport to routinely release your mind and body’s tension.

Stay Healthy and Active: When your mind and body become immobile, it can be very difficult to focus on the big picture, as well as take the steps necessary to accomplish your goals. The repeating routine of everyday life can take a toll on your body and before you know it you are playing catch up in every aspect of your life. To stay on top of your game mentally and physically, while consistently working toward your overall goals, it is important to adopt a healthy and fit lifestyle that incorporates well-rounded nutrition with regularly scheduled fitness activities and mental/emotional release outlets.

Spring into your New Year's Resolution with Massage Therapy: To successfully re-start the New Year’s resolutions that you have abandoned and re-focus on becoming the new person you desire, you should enlist the help of expert therapeutic massage therapists to balance your mind and body. Regularly scheduled massage helps keep you on top of your health, rather than playing catch-up when aches and pains begin to develop. Massage also remedies the tension caused by your hectic daily routine, as well as improves your general attitude and outlook on life.

If you are ready to embark on the journey of accomplishing overall health and wellness for your mind and body, it’s time to revive your New Year’s resolutions and make them a priority for the remainder of the year. The highly skilled massage therapists at Elements Therapeutic Massage at Bown Crossing in Boise, Idaho can help you accomplish your goals and aspirations by reviewing your challenges, goals and health history to match you with the exact type of massage experience you need to spring into a new you.

Put a Spring In Your Step By Relieving Lower Back Pain

Mon, 28 Jan 2013 15:23:00 -0600

Does the cold winter weather and grey skies leave your mind and body feeling fatigued and sluggish? Are your lower back muscles stiff and tight from shoveling snow over the winter and staying cooped up in your house during unfavorable weather conditions? If so, it is time to put a spring back into your step and relieve your lower back pain with the following four lower back healthy habits.

Focus on Good Posture: If you spend your day sitting at a computer or driving the family to/from activities/school/etc., it is important to focus on maintaining straight body alignment by elongating your posture. Instead of leaning forward with your shoulders and neck while in a seated position, pull your shoulder blades back, engage your mid-section and breathe from your core for healthier posture throughout your body.

Strengthen Your Core: The root of lower back pain can stem from weak core muscles. Strengthen your abdominal core and lower back muscles by adding simple core exercises to your regular fitness routine. Only 15 minutes of core exercises such as the Superman (extending both arms and legs while lying on your stomach) and Plank (holding your body off the floor by leaving your forearms and toes touching the floor) three to four times per week can help build a stronger core that can help to alleviate lower back pain.

Incorporate Daily Stretching: Loosening tight muscles and elongating your body with daily low intensity stretching exercises can help keep your body fluid and moving pain-free. You can relieve and revive tired back muscles with 10-15 minutes of light stretching per day by incorporating popular yoga movements such as Child’s Pose (kneeling on floor, lower head to ground, extending arms forward and hips backward) and Standing Ragdoll (bending forward, cross your forearms and loosely let your head and arms hang freely toward the floor).

Schedule Regular Therapeutic Massage Therapy Sessions: Therapeutic massage is a medically proven method for supporting your health and wellness by providing relief from lower back pain, reducing stress, increasing circulation and improving range of motion. A deep tissue massage can best be used to treat chronically tight or painful muscles, repetitive strain, postural problems or recover from injury, while a hot stone massage can help ease muscle tension without deep pressure. If you are new to massage therapy, a Swedish massage is a great way to experience muscle relaxation and stress relief for both you mind and body.

Whether you need relief from pain, release of tension, reduction of stress or simply to relax and feel your best, Elements Therapeutic Massage at Bown Crossing in Boise, Idaho, is committed to helping you put a spring in your step by reviving and rejuvenating your tired and sore lower back muscles. Call our studio today to relieve your lower back pain, while increasing your mind and body’s health and wellness.

Five Ways to Have a Healthy Romantic Dinner, Whether You're Cooking In or Eating Out

Mon, 28 Jan 2013 13:12:00 -0600

It’s February, the month of LOVE. And, yes, romance is in the air! Valentine’s Day is a special day for lovebirds, but one day is far too short a time for all the romance of February.

Why not show your significant other your love and concern for their health by preparing (or ordering) romantic and superbly nutritious dinners for two?

Here are five ways to have a healthy and romantic dinner:

1. Prepare (or order) heart-healthy Mediterranean-style food: Take a vacation from ho-hum meals. Imagine you are sitting at a table for two alongside the ocean on a Greek Island. Dinner is an all-night affair with the freshest food straight from the garden and the sea. Eat like you’re in Crete and you will be eating heaps of vegetables, legumes, fresh fish, whole grains—seasoned simply with extra virgin olive oil, lemon juice, herbs and garlic and washed down with a glass of red wine. The flavors are rich and the health benefits are hard to ignore. Now this is the true gift of love.

2. Atmosphere counts: Candles, fresh flowers, beautiful dinnerware and crystal glasses can make a huge difference in whether your romantic dinner is romantic or the same old, same old. Make an effort to spruce up your dinner atmosphere and you will definitely be adding to the charm and romance of the evening. Don’t forget to plan ahead and ditch the kids for the evening, dim the lights and add some music.

3. Toast to love: Add a glass of red wine to your Mediterranean meal and toast to your love for one another. Red wine is chock full of antioxidants (most notably resveratrol and flavonoids) known to help ward off heart disease (our nation’s leading cause of death in men and women). What could be more romantic than that? Cheers -- a toast to your health and to love!

4. Savor your meal: Americans tend to wolf down their food without really tasting and appreciating the beauty of what’s on their plates. Take a romantic tip from the Europeans and make an evening of your meal—savor each delicious bite of artfully prepared, healthy courses and enjoy the company and the artful preparation as much as the food.

5. All you need is love (and dark chocolate): Ah, chocolate—the food of love. Did you know that Casanova, the world’s most famous lover, savored chocolate before every romantic interlude? Chocolate is an aphrodisiac, and if you choose the dark kind also a superfood. Dark chocolate is good for the heart. Dark chocolate (with a high percentage of cocoa solids) prevents plaque buildup in the arteries, improves blood flow and prevents blood clots (the root cause of a heart attack). It has also been shown to improve insulin sensitivity—good news for diabetics. Just remember to savor your dark chocolate by the piece (and not the pound) as with the heart-healthy ingredients come lots of sugar, fat and calories. And don’t forget the other “love foods” like oysters, strawberries, figs, bananas, honey and almonds!

Let it go and remember that the evening is about enjoying each other’s company, which is really all that counts. Take time for yourself and your loved one alone eating healthy, delicious food and you will truly be celebrating this month of love.

Waiting On You Hand and Foot

Fri, 28 Dec 2012 09:02:00 -0600

As old man winter blows in dry, cold weather this time of year, your hands and feet may be suffering from dry conditions, irritated skin and stiff muscle aches. Your hands and feet can really take a beating throughout the course of your busy life, but especially during the winter season, making this time of the year the best season to give your hands and feet the attention they deserve.

If you and your spouse’s hands and feet need some warming and reinvigorating tender loving care, try the following hand and foot care techniques to pamper each other this winter.

Give Your Hands the TLC they Deserve: Sitting by a warm fireplace or snuggled under your favorite blanket, pamper your spouse by massaging out all of the kinks and tension in his/her hands. Begin massaging at the base of the thumb area by applying circular pressure and hitting all of the pressure points around the thumb area. Gently move to the web area between the thumb and first finger, repeating the circular movements as you move to the padding between each finger at the palm. Massage both the palm and side of each hand, remembering to relax and breathe as you pamper your special someone.

Give Your Feet a Relaxing Treat: After shoveling snow all winter long and running around to school, work and family events, your feet may be feeling tired, sore and neglected. Treat your feet to a relaxing foot massage with your special someone. With your knees and feet propped on a comfortable pillow, roll a tennis ball forward and back on the arch of the foot, followed by side to side. Complete the foot massage by placing the ball on the heel and make circular motions to release all of the tension that builds up in your feet.

Rejuvenate Dry Skin with Overnight Moisturizing: The skin on your hands and feet should be soft and tender, but after frequent hand washing during the winter flu season and boot wearing during snow season, your skin can be left feeling rough, dry and brittle. To transform your hands and feet from unfavorable winter conditions, add moisturizing cream or warm massage oil to your hand and foot massages. Also, apply a moisturizing cream to your feet and hands before bed and cover them with socks and gloves while you sleep to allow your skin to absorb and soak in the much-needed moisture.

Pamper Yourself and Your Special Someone with a Therapeutic Massage: Step out of the cold and into Elements Therapeutic Massage at Bown Crossing in Boise, Idaho this winter for a warm, relaxing massage that will not only pamper your hands and feet, but also revive and rejuvenate your body’s cold, stiff muscles and dry skin. Whether you choose to warm up your muscle tissue with a relaxing Swedish massage or a therapeutic hot stone massage, the expert massage therapists at Elements will wait on you hand and foot to give you a truly pampering and therapeutic massage experience. Call 208-331-9900 to schedule your appointment!

Mama’s Secret Recipe to a Stress-Free Holiday Season

Fri, 21 Sep 2012 13:18:00 -0500

What do you get when you start with an over-scheduled holiday schedule, mix in winter break for the kids and end-of-year work deadlines for the parents, add in-laws visiting and staying at your house, beat in financial pressures to complete your holiday gift list, and top it off with sprinkles of cold, dark, long winter days? The result of this typical holiday recipe is burnt out parents, over tired children and an unsettling household that is bubbling with constant chaos.

If a holiday season full of stress, hectic schedules and total exhaustion sounds all too familiar for you and your family, it is time to re-write your family’s holiday recipe this year to include plenty of doses of health, wellness, relaxation and rejuvenation to fuel an enjoyable, family-centered holiday season. The secret recipe to a stress-free holiday includes the following key ingredients.

Begin with an Organized Schedule

Holiday schedules can quickly get out of hand when you try to be everywhere and do everything at one time. Before the holidays get into full swing, sit down with your family and make a list of the “must-attend” events like school performances and holiday work parties, a “maybe” events list such as local community festivals, and a “save for next year” list for events that may not be a good fit for your family this year. By prioritizing and organizing your family’s schedule ahead of the holidays, you can reduce the risk of over committing yourself and your family when you are in the middle of the busy holiday season.

Stir in Simple Holiday Tradition for the Whole Family to Enjoy

With so many great ideas from Pinterest, holiday magazines and television talk shows, holiday craft projects can quickly become overwhelming and intimidating. Before getting your elbows deep in pounds of gingerbread dough and legs tangled in rows of popcorn strands, take a deep breath, relax and pick only one meaningful holiday project this year to create lasting family traditions. Remember, the actual project isn’t as important as the time spent as a family making holiday memories together. And, don’t worry about making a big mess either – accept that messes happen with projects and make family clean up part of the overall project. This helps eliminate the stress of gooey project leftovers and spills falling on only one family member’s shoulders (usually mom or dad!).

Mix in Perspective and Continually Add True Reasons for the Season

With last minute holiday sales, coordinating family travel plans and juggling winter break activities, it is easy to lose sight of the true reasons for the holiday season. Whatever your family celebrates this holiday season, make sure to keep the purpose of the season at the forefront of your holiday activities. Maintaining a focused perspective can help eliminate the common holiday noise and pressures that can end up causing unnecessary stress on you and your family.

Substitute Consumer Chaos with a Slimmed Down Holiday Gift List

Finding the latest and greatest technology gadget on the market or the hottest toy on the top gift lists can quickly become exhausting and de-motivating. Instead of spinning your wheels racing your shopping cart down store aisles or frantically navigating your mouse during an online cyber sale, reduce the “stuff’ on your holiday gift list and increase the “meaning” of one or two heart-felt, genuine gifts. If you have a large family and are overwhelmed financially and mentally trying to buy for everyone on your list, suggest that your family set up a gift giving exchange system where each person in the family is responsible for giving a gift within a certain price range to only one other family member. This easy system can help eliminate going overboard in the gift category and reduce New Year clutter of gadgets and toys that only end up collecting dust after the holiday season ends.

Skip the Abundant Sweets and Treats of the Season

Holiday sweets and treats can be delicious this time of year, but too much of a good thing can stress your body’s internal systems and leave you feeling mentally tired and irritable. While skipping sweets altogether during the holidays is unrealistic, make it a priority to pace yourself throughout the season by being mindful of portion control and eating sweet treats that are only available during the holiday season.

Top Off Your Holiday Season with a Special Treat of Therapeutic Massage

When it is all said and done, those who survive the hectic holiday season with the least amount of physical and mental stress are the ones who understand the importance of taking time out for yourself during and after the activity-packed holiday season. Topping off your holiday season with a therapeutic massage session is a key ingredient to releasing the stress and tension that builds up in your mind and body during the holidays. Massage therapy addresses a variety of health conditions, the most prevalent being stress-related tension. A therapeutic massage will provide you with increased levels of relaxation and rejuvenation so you can close out the holiday season stress-free and ready for new adventures as you embark on the New Year.

Whether you need relief from pain, release of tension, reduction of stress or simply want to relax and feel your best during the holidays this year, Elements Therapeutic Massage at Bown Crossing in Boise, Idaho, is committed to promoting your overall health and well-being this holiday season. The expert massage therapists at Elements Therapeutic Massage can help you establish a stress-free lifestyle during the holidays and into the New Year by offering a drug-free, non-invasive and humanistic approach to well-being through a truly therapeutic massage experience. Call Elements at 208-331-9900 to start living a healthy holiday lifestyle full of wellness, relaxation and rejuvenation.

Good Night, Sleep Tight, It’s Time for Restful Sleep Tonight!

Fri, 21 Sep 2012 13:15:00 -0500

One sheep, two sheep, three sheep, four, five sheep, six sheep, roll over and start counting some more. If your normal sleep routine consists of counting fluffy white animals over and over again until you finally fall asleep, it’s time to realign your sleep routine into a more relaxed, restful experience. By incorporating the following four pre-sleep bedtime tips, you will be able to better prepare your mind and body for a more relaxing and enjoyable night’s sleep.

Schedule a Consistent Bed Time

Bed times aren’t just for children anymore. Adults can gain huge benefits from consistently going to bed around the same time each night. Research indicates that adults need an average of 6-8 hours of sleep per night in order for their minds and bodies to function properly. Sleep not only rejuvenates and refreshes a tired brain, but a good night’s rest also helps muscle recovery by repairing tired muscles, ligaments and body systems.

To ensure you give your body enough downtime at night to recuperate, determine what time you need to go to bed in order to log 6-8 hours of restful sleep. Set your alarm for your determined bedtime to remind yourself to turn off the television, shut down your house and head to bed at the appropriate time for a good night’s rest.

Lights Out Before Bed

At least 30 minutes before your determined bedtime, turn off all electronic devices (television, mp3 player, computer, eReader, etc.) to unplug your mind and body from technology and prepare for a restful night’s sleep. In today’s over wired, always connected to an electronic device society, your brain can easily become over stimulated throughout the day. Your brain needs at least 30 minutes of no technology and distractions to decompress before bed so your mind and body are prepared for a relaxed state of sleep as soon as your head rests on the pillow.

Breathe Easy, Relax Often

During your 30 minutes of pre-bed downtime, you can take your relaxation to new levels by practicing some self-meditation techniques such as slow deep breathing. You can choose to either rest on your bed or on a mat on your bedroom floor, dim the lights, close your eyes and practice taking a slow, deep breath that originates from your stomach versus a typical day-to-day short breath that starts in your neck region. After a few deep breathing rounds, you also can work on relaxing the tight muscles in your body by doing some light stretches to elongate your neck, back, legs and arms.

Enhance Sleep Quality with Regular Massage Therapy

To maintain healthy sleeping habits and to enhance the quality of your sleep each night, it is important to incorporate consistent relaxation techniques into your lifestyle like regularly scheduled massage therapy sessions. One of the main benefits of therapeutic massage is relieving muscle and stress tension that builds up in your mind and body throughout the day. By engaging in regular massage therapy, you can enhance your sleep quality each night by establishing deep relaxation and relief for your mind and body that can carry over throughout your day and into the sleeping hours of the night.

If you need help with incorporating healthy sleep habits to unwind and de-stress your mind and body at the end of the day, Elements Therapeutic Massage at Bown Crossing in Boise, Idaho, can help. Our expert massage therapists are committed to promoting your overall health and well-being, including restful and quality sleeping and relaxation techniques.

Improve Health and Well-Being by Beating Workplace Stress

Fri, 21 Sep 2012 13:14:00 -0500

Tight deadlines, never-ending multitasking, huge project piles and multi-source pressures from bosses, customers and co-workers are all too common characteristics in today’s workplace environment. Working every day in this type of environment can leave employees feeling overwhelmed, stressed and exhausted.

Workplace stress is so prevalent that 69 percent of employees report that work is a significant source of stress in their lives and 41 percent say they typically feel tense or stressed out during the workday.¹ While eliminating stress altogether is unrealistic, there are some easy day-to-day techniques that you can incorporate into your daily work schedule to help reduce workplace tension and stress. Try incorporating the following stress busters before, during and after your workday to improve your health and well-being at work and at home.

Stress Buster One: Start the Day Early Feeling Refreshed and Relaxed

As soon as the hustle and bustle of the workday begins, it is easy to lose track of time, projects and deadlines. To help get a hold of your workday before it gets out of control, push your start time 30 minutes earlier before the majority of your co-workers get into the office. Setting aside 30 minutes at the beginning of the day can give you an opportunity to reduce daily workplace stress by planning your day, getting a jumpstart on lingering project deadlines and answering any left over e-mails/last minute to-do items from the day before. By the time your company’s workday begins, you are refreshed and ready to take on the day’s challenges in a more productive and effective manner.

Stress Buster Two: Break Up Workday Stress with Regular Relaxation Breaks

Stress can be a huge player in reducing company productivity, employee efficiency and project accuracy. In fact, 51 percent of employees said they were less productive at work as a result of stress.¹To help combat constant workplace stress, it is important to take regular breaks throughout the day to give your mind and body the opportunity to recharge, refresh and prepare for the next task on your list. Whether it’s a short five-minute water/coffee break in the employee lounge or a longer lunch break, make it a priority each day to get away from your workstation for regular short amounts of time, interact with co-workers face-to-face and step outside for a quick breath of fresh air.

Stress Buster Three: Finish Off the Day On Time and Organized

To finish off your day stress-free, find a good stopping point on your project/task list and shut down your work around the same time each day. Humans are creatures of habit so the more consistent you are with ending your day, the less stress you will carry with you as you return home from work. To create end-of-day closure, it also is important to clean up your workspace by organizing your paperwork and leaving your work area organized and ready for the start of the next day. Since chaos breeds stress, organize your thoughts and priorities before heading out the door by making a task list for the next day. By physically preparing your workspace and mentally preparing your mind at the end of each day, you are setting yourself up for a more productive and stress-free work environment.

Ongoing Stress Buster: Regular Monthly Massages Lead to Stress-Free Living

To keep your mind and body aligned and working in sync, monthly massage therapy sessions are important to restoring and reinvigorating your overall health and well-being at work and at home. Regular monthly massage provides relief and relaxation to people of all ages, occupations and workplace environments. Massage therapy can address a variety of health conditions, the most prevalent being stress-related tension. Some of the most common massage therapy techniques include:

Deep Tissue Massage: Focuses on chronically tight or painful muscles, repetitive strain, postural problems or recovery from injury.
Swedish Massage: Focuses on relaxation, stress relief and overall health and wellness.
Hot Stone Massage: Specializes in easing muscle tension without deep pressure.
Trigger Point: Focuses on highly localized muscle knots where the body holds tension and carries stress.

Today is as good of a day as any to start taking steps toward living a more stress-free life at work and at home. By incorporating the above stress buster tips into your daily work environment, combined with regularly scheduled therapeutic massages, you will be on your way to increasing your productivity and efficiency at work, while improving your overall health and well-being. The expert massage therapists at Elements Therapeutic Massage at Bown Crossing in Boise, Idaho, can help you get started on establishing a stress-free lifestyle at work and at home by offering a drug-free, non-invasive and humanistic approach to well-being through a truly therapeutic massage experience. Whether it is to provide relief from pain, release of tension, reduction of stress or simply to relax and feel your best, Elements Therapeutic Massage at Bown Crossing is committed to promoting your mind and body’s health and wellness.

¹American Psychological Association. Stress in America 2009.

Tips to Get the Most Out of Massage

Sun, 01 Jul 2012 13:39:00 -0500

As health care costs continue to increase, consumers are looking towards alternative therapies to treat pain and stress. According to the American Massage Therapy Association (AMTA), 44 percent of adult Americans who received a massage between July 2010 and July 2011 received it for medical or health reasons compared to 35 percent the previous year. However, many consumers still have misconceptions about massage and how to make the most of their experience. It’s to be expected – there’s a sense of vulnerability when it comes to getting a massage, and many are reluctant to seek clarification.

Get the most out of your massage by following these simple tips:

Speak up! At restaurants, we’re quick to request dressing on the side. At the drycleaners, we’re not afraid to ask for extra starch. Yet when it comes to receiving a customized massage, many consumers are hesitant to ask for what they want. It’s essential to clearly communicate your goals, so don’t be afraid to tell a massage therapist to spend more time on a certain area, or to alter their technique to be more gentle or firm.
Undress to your comfort level: The customer has free range to undress as much, or as little, as he/she likes. Modesty is always accepted, so if you feel most comfortable in shorts and a T-shirt, wear it!
Talk….or Don’t: You can chit chat during the treatment or be still, as you choose. The massage therapist will follow your lead.
Rehydrate: Even though you’re laying still while receiving a massage, your muscles are being worked and they need to recharge. Always drink plenty of water following a massage. An hour-long massage works your muscles similar to that of an hour spent at the gym.
Tip Appropriately: The general rule of thumb is to tip 15 to 25 percent. If using a coupon or packaged deal, tip on the original price of the massage.

Massage + A Healthy Diet: The Perfect Combination to Balance Stress

Sun, 01 Jul 2012 13:36:00 -0500

Eating healthy is never an easy task. Get a head start on forming your healthy eating and de-stressing habits by calming your digestive system and balancing your body with these quick tips.

Healthy Eating Habits:

Prepare yourself and your meals – Ensure your schedule has time for good health by planning ahead. Plan out your meals and make the trip to the grocery store or local farmer’s market early to stock your kitchen with a nutritious array of foods and on-the-go-snacks.

Manage your plate size – Try to fill only half of your plate with lean proteins (tofu, fish, chicken) and complex whole grain carbs. The other half should consist of fruits and vegetables.

Drink water – The goal here is to drink at least six eight-ounce glasses a day. This amount increases based on your activity level. Drinking water throughout the day aids your body’s detoxification process and boosts energy and digestion.

Do not skip meals – Eating smaller meals more frequently can boost your metabolism and your ability to burn calories. Be sure to eat breakfast, even if it consists of a small portion of fruit or a homemade smoothie of your favorite nutritious ingredients. Carry healthy snacks throughout the day to remedy your cravings with a nourishing solution.

Sleep – A sufficient amount of sleep can act as a mental reset button as well as help you to maintain an ideal weight by omitting cravings for both sugar and carbs. Seven to eight hours is an adequate amount of sleep for the average adult. Despite what some may believe, the attempt to recapture lost sleep on the weekends does not benefit the body as much as maintaining a consistent and healthy sleep pattern will.

Massage and The Digestive System

Therapeutic massage sessions can promote a healthy digestive system by relaxing tense abdominal and intestinal walls, as well as stimulating activity of your major digestive organs (kidneys, colon, small and large intestines) to improve circulation and waste removal. When combined with a healthy diet of fruits, vegetables, lean proteins and complex carbs, massage therapy can help regulate your bowel movements, flush out the toxins in your system and leave you feeling more energetic and rejuvenated.

Find Balance for Your Body With Therapeutic Massage

Studies have found massage helpful for stress relief and for balancing your body by aiding its ability to handle anxiety and depression, as well as boosting immunity. Massage has been shown to help regulate naturally-occurring chemicals in the body (hormones including norepinephrine, cortisol and serotonin) that are associated with stress and relaxation.

These benefits of regular massage can help you cope with stress when it’s occurring — and also develop a stronger everyday resilience to future stress.

Whether you need to release tension, reduce stress or simply relax and feel your best, regularly scheduled therapeutic massage sessions are essential for promoting your overall mind and body well-being. Regular monthly massages provide relief to people of all ages and all walks of life.

Self Massage Techniques to Rejuvenate from Summer Activities

Sun, 01 Jul 2012 13:35:00 -0500

Massage techniques for neck and lower back

Biking, gardening and playing at the park with the kids are healthy, fun summer activities, but the prolonged bending over and muscle strain can lead to neck and lower back pain that isn’t so enjoyable. The following tips demonstrate massage techniques that alleviate neck and lower back pain caused my common summer activities.

Neck massage: Place your right hand on your left shoulder with your thumb firmly placed against the base of the neck. Move the thumb slowly back and forth along the base of the neck while applying pressure. After a few minutes, tilt the head towards the side of the neck you are massaging in order to shorten the muscle and provide an even deeper massage. Switch hands and repeat the motions on the other side of the neck.
Don’t just stop massaging at the neck, rather follow the muscle all the way around the neck and up behind the ear and the back of the
Lower back massage: Place two tennis balls inside of a tube sock. Lie on the floor with knees bent and lower back supported. Place the tube sock just above the sacrum (the large, triangular bone at the base of the spine) so that one ball is positioned on each side of the spine. Roll back and forth slowly using your arms and legs for support.
How to treat an acute strain: If a muscle is stained from over exertion, it is important to apply ice to the muscle throughout the first 72 hours in order to decrease the swelling. A moist heating pad can be applied afterwards to ease the muscle.
Massage long strokes, following a body part until you hit bone where the origin of the muscle lies.

4 Massage Techniques to Boost Your Golf Game

Sun, 01 Jul 2012 13:29:00 -0500

Sports massage therapy has become increasingly popular among athletes. With golf season in full swing, the following tips offer ways to enhance your golf game through massage.

Despite being a low-impact sport, golf can be physically and emotionally demanding. Here are some simple tips for golfers looking to enhance their game and de-stress the body and mind:

Pre-game massage: Though many people think massages are intended for after physical activity, relaxing before heading out on the green can make a marked difference in your game. It’s important to invigorate and loosen those muscles before working them, especially with the repetitive twisting and torqueing in golf.
Golf club hand massage: Golf clubs aren’t just for hitting the ball. In between holes, use the rubber end of a golf club for a quick hand massage. Apply pressure to the base of the thumb and your palm; make circles with your hand in that area and move it around to hit all the pressure points.
Mid-game foot massage: A quick foot massage on the course can go a long way towards keeping you relaxed. With your shoes off, start with a golf ball on the ground while seated on the golf cart or standing. Roll your foot forward and backward slowly; apply enough pressure to feel a pulling but not enough that you are in too much pain; then roll your foot side to side. Next place your heel on the ball to make circular motions; finally cross your leg over the left ankle and take the ball and roll it up and down the arch of your foot; repeat with the left foot.
Post play recovery: After a long day of golf, it’s important to get your muscles back in balance. Back and shoulder muscles are shortened on one side due to the repetitive motion of the golf swing, and tight hamstrings, especially in men, can play a tug of war with your back leading to lower back pain. Post-game massages help golfers avoid achy muscles and get back to the next round in tip top shape.

Shape Up Your Summer Body, While Rejuvenating Your Mommy Spirit

Sun, 18 Mar 2012 12:31:00 -0500

Moms spend most of their waking hours as caretakers – taking care of running a busy household, juggling work and family schedules, and caring about the health and happiness of friends, family members and even clients. Many times, though, caring for others is done at the expense of caring for themselves.

In celebration of Mother’s Day it is time to start taking care of all the mothers out there who run their minds and bodies thin in an effort to care for everyone and everything that is important to them and their families. Caring for mothers starts with giving them the relaxation and rejuvenation they deserve with frequent massage therapy sessions tailored toward helping them reach their mind and body goals this summer.

To help moms get their bodies and minds ready for summertime activities, regular massage can be an excellent tool for repairing, reinvigorating and reshaping a women’s body. Whether you are striving to trim down winter’s last pounds or tone your body for fun summertime activities in the sun, massage can produce positive results for losing weight and firming up your body. It is time to bring in the massage troops to shape up your body and rejuvenate your mommy spirit.

Waist Reduction: Scientific studies have linked massage therapy with a reduction in cellulite, as the firm pressure of a typical massage may aide in breaking up fat capsules in the body’s tissues, enabling the body to absorb and shed cellulite. Massage also can have a positive effect on weight loss efforts by reducing the production of cortisol (high stress hormone) in your body. When you are stressed out, it can be difficult for your body to lose weight, even if you are eating healthy, as cortisol inhibits the body from releasing fat and toxins.

Positive Attitude: Incorporating massage into your health and wellness regimen can also transform a weight loss program from a dreaded experience to a more positive one. Instead of focusing on cutting out your favorite foods and depriving your body to meet your desired body shape, massage can turn the experience into a rewards-based environment that is focused on caring for your body and rebuilding the mental and physical pieces you may have lost over time.

Body Cleanse: Deep tissue massage techniques can help cleanse the body by helping eliminate toxins that can collect in your muscles after strenuous exercise. Massage also is an excellent agent for minimizing toxic attitudes that can weigh down your self consciousness and self esteem. The relaxing environment of a therapeutic massage not only motivates your mind and body to achieve wellness goals by energizing your attitude, but it also can establish a winning attitude that can set you up for accomplishing anything you focus your mind on.

Repair Muscles: Sports massage is a key element to soothing common muscle aches and pains caused from increased activity during the spring and summer months. As your activity levels increase, you may not always stretch, ice, heat or rest your tired muscles as often as you should. Regular monthly massages can provide the tune up that your body needs to stay up and running.

All mothers, and women in general, want to look good and feel good about their bodies. Massage is the solution the help you accomplish both – but the secret is receiving regular massage therapy sessions. Start taking care of your mom today by giving her the gift of massage this Mother’s Day. If you are a mother, you don’t have to wait until your kids or spouse are clued in on the benefits of massage. You can start adding yourself to the list of things and people you take care of by scheduling monthly therapeutic massages for yourself for the rest of the year.

So, come celebrate your motherhood this Mother’s Day with Elements Therapeutic Massage at Bown Crossing, in Boise, Idaho. The skilled therapists at Elements can tailor a monthly plan for helping you accomplish your body shape and health goals this summer. Call us today to begin shaping up for summertime fun.

Melt Away Tax Time Stress with Three Simple Relaxation Strategies

Sun, 18 Mar 2012 12:23:00 -0500

April showers may bring May flowers, but “stress storms”, common this time of year (April 17 tax deadlines, changes in seasons, failed New Year’s resolution attempts), can leave you feeling wilted, run down and even depressed. Instead of getting caught in a storm of stress this spring, blow away the winter blues by melting tension and fatigue with regular therapeutic massage sessions that will not only nurture your mind and body, but support your overall well-being.

In today’s plugged in, always on-the-go society, stress can be found in all aspects of your life. While some types of stress can be healthy for your mind and body, a January 2012 study from the American Psychological Association (APA) revealed deepening concerns about the connection between chronic disease and stress. Research continues to show that stress can negatively impact your health by:

Weakening your immune system, leading to common colds, sicknesses and even more critical medical problems.

Disrupting sleep problems, leading to fatigue and even insomnia.
Decreasing positive moods and feelings about yourself and others, leading to depression and an overall sense of unhappiness.
Causing headaches, upset stomach or digestion, and muscular tension.
Increasing irritability, anger, anxiety and nervousness.¹

Realistically, you may never be able to completely eliminate stress, anxiety and pressure from your life, but there are steps you can start taking today to stop the vicious cycle of being showered with stress. In honor of National Stress Awareness Month this April, you can start by incorporating the following three relaxation strategies into your daily life to promote a more stress-free lifestyle.

Release Mental and Physical Tension

Therapeutic massage is a medically proven method for supporting your health and wellness. Massage can help relieve physical tension such as back/neck pain, reduce stress, increase circulation, and improve your body’s full range of motion. And, by making massage a regular occurrence on your calendar, you will give yourself a designated time each month to release mental and physical tension, lowering the risk of stress piling up to levels that can lead to negative results.

Revive and Reinvigorate Tired, Sore Muscles

Whether you are sitting in front of the computer all day, chasing a toddler around the house or training for a sporting event (or trying to be successful at all three at the same time!), it is more than likely that your hips, back and neck may feel sore and fatigued at the end of the day. By loosening these common stress carrying muscle groups on a regular basis, you can instantly de-stress your mind and body. Deep tissue massage specifically can break up scar tissue and help muscles recover more quickly so you can bounce back faster from a hard gym workout or working on a computer screen for 12 hours a day. Not only will your body feel more revived and stronger after a massage, but your mind also will be sharper, helping you maintain a more consistent focus on all of your day-to-day activities.

Take Time to Get in Touch with Yourself

Massage can help you establish a balance in your life that is not only good for your mental and muscle health, but also your body’s internal system well-being. Studies show that leading factors of medical problems and common illnesses can occur from overworking yourself, carrying too much stress and not dedicating enough time to relaxing your mind and body on a regular basis. It’s important to carve out 15 minutes a day (daily meditation), one day a week (designated “Me” time) and once a month (monthly therapeutic massage) to devote time and energy into establishing a positive mind/body connection.

By implementing these three stress reducing habits, you are well on your way to avoiding a stress storm this spring and giving yourself the opportunity to stop and take time to smell the flowers. The skilled massage therapists at Elements Therapeutic Massage at Bown Crossing in Boise, Idaho, are available to listen to your individual needs and will use the proper techniques to deliver a truly therapeutic experience. Call us at Elements in Bown Crossing today to begin experiencing all of the stress management benefits of massage therapy.

¹Stress in America™, Our Health at Risk, American Psychological Association, January 2012.

Don't Call It Pampering: Massage Wants to Be Medicine

Fri, 16 Mar 2012 13:18:00 -0500

While massage may have developed a reputation as a decadent treat for people who love pampering, new studies are showing it has a wide variety of tangible health benefits.

Research over the past couple of years has found that massage therapy boosts immune function in women with breast cancer, improves symptoms in children with asthma, and increases grip strength in patients with carpal tunnel syndrome. Giving massages to the littlest patients, premature babies, helped in the crucial task of gaining weight.

CLICK THE LINK BELOW TO READ THE REST OF THIS GREAT ARTICLE!

http://online.wsj.com/article/SB10001424052702304537904577277303049173934.html?mod=e2fb

Set the Stage for Aging Gracefully

Sat, 07 Jan 2012 15:59:00 -0600

Aging gracefully is not just a lifestyle – it’s a mind-set that focuses on connecting your mind, body and spirit for overall health and wellness. In order to embrace the golden years as a healthy and active senior citizen, it is important to take care of yourself today by adopting consistent massage, nutrition and exercise habits so you can live tomorrow and the years to come feeling restored, vibrant and pain-free.

Industry trends show that senior citizens are taking a more holistic approach to their health and well-being needs as they age. According to a recent study from the AARP and the National Center for Complementary and Alternative Medicine (NCCAM), Americans aged 50 and older are discussing the use of complementary and alternative products and practices such as herbal or dietary supplements, meditation, massage therapy, chiropractic care and acupuncture with their health care providers.

The survey found that just over half (53 percent) of people 50 and older reported using Complementary and Alternative Medicine (CAM) at some point in their lives, and nearly as many (47 percent) reported using it in the past 12 months. Herbal products or dietary supplements were the type of CAM most commonly used, with just over a third (37 percent) of respondents reporting their use, followed by massage therapy, chiropractic manipulation, and other bodywork, used by around a fifth (22 percent) of respondents. Nine percent of respondents reported using mind/body practices, while 5 percent reported use of naturopathy, acupuncture and homeopathy.¹

Revive and Reinvigorate Your Body and Soul

As today’s baby boomers jump into the next stage of their lives as retirees, golfers, travelers and pool loungers, they are turning to massage therapy for a deeper sense of mind and body relaxation, restoration and circulation. Therapeutic massage is a medically proven method for supporting overall health and wellness. The benefits of massage for senior citizens can include:

Improved range of motion and decreased low-back pain.
Increased circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.
Exercise and stretching for atrophied muscles.
Reduced swelling and scar tissue.
Reduced recovery time from injury/surgery.
Reduced stress, the cause of nearly 90 percent of today’s diseases.
Released endorphins, the body’s natural painkiller, thereby reducing the need for medications.
Stimulated lymph flow and support for the body’s natural process of detoxification.
Enhanced production of T-Cells to boost your immune system.²

Contrary to popular belief, you do not need to wait until you are stressed or injured to get a massage. Any time is a good time for a massage. Massage is like a health-supplement or preventative care for a person's body and mind. A regular monthly massage is a great way to cope with physical or emotional stress and to keep it from causing discomfort or harm to your body.

Protect Your Skin

If it’s not properly protected from nature’s elements, your skin can be the first body part to show signs of aging. Experts agree that consistently using sunscreen throughout the year (even during the winter months when the sun may be hiding behind clouds, but skin damaging rays can still be present) is one of the most important steps you can take to help your skin look as young as you feel. There are many make ups and daily moisturizers available that include SPFs of 15 or more to provide constant skin protection throughout the day.

Another element to consider when it comes to protecting your skin is increasing the humidity levels in your home, especially during the winter, to help prevent dry, chapped skin. Using a room humidifier while you sleep and/or using a house-wide humidifier system not only helps to increase the smoothness and softness of your skin, but it also can help with reducing wintertime nasal congestion and discomfort.

Massage also can help promote healthy skin and immune systems by stimulating and activating a body’s circulation. This mind and body relaxation technique can directly benefit skin by enhancing tissue elasticity, improving circulation and joint flexibility, as well as boost a body’s immune function, alleviate life-shortening stress and create a greater sense of self.³

Fuel Your Body

Fueling your body with adequate amounts of whole grains, lean proteins, fruits and vegetables is important for healthy bodies at any age. According to the National Institute on Aging, to eat well, it’s best to incorporate foods that are high in nutrients (vitamins, minerals, complex carbohydrates, lean proteins and healthy fats), but low in calories. When determining how much to eat, it’s important to take into account age, gender and activity level. The National Institutes of Health advises that women over age 50 should consume 1,600-2,200 calories per day depending on activity level, while men should consume 2,000-2,800 calories per day.⁴

Additionally, an often forgotten fuel for our body that is important to maintaining healthy skin and bodies as we age is drinking an appropriate amount of water each day. A recent study has found that people who drink 17-34 ounces of water daily are 36 percent less likely to develop high blood sugar or diabetes. The study suggests that when you’re dehydrated, your brain pumps out more hormones that tell the liver to produce glucose.⁵

So, how much is 17-34 ounces of water? Many water bottles have liquid measurements on the side and large ones will hold approximately 32 ounces of water. Fill up your water bottle at the beginning of the day and make sure it’s empty before going to bed. This will help you keep track of consuming the appropriate amount of water for a healthy and hydrated body.

Get Your Move On

Staying active as you age is an integral component to looking and feeling good throughout your golden years. Physical activity not only keeps your body fit and strong, but it also can help maintain mental strength and sharpness as you age. To get started, most cities or local organizations have senior citizen-specific fitness courses and/or activities that you can enroll in. Some popular senior citizen exercise activities include yoga and pilates to strengthen muscles, personal training to achieve specific total body goals or swimming for low impact cardio and full body workout.

In addition to participating in common exercise regimens, incorporating therapeutic massage into your activity plan can help keep you more mobile and pain-free. Massage not only tones muscle tissue, but it also supports joint lubrication to promote ease in movement.

To age gracefully, it’s important to approach your overall health and well-being in a holistic manner that connects your mind, body and spirit. By taking an active approach to regularly scheduled massage, nutrition, skin care and exercise routines, you are preparing for the next stage of your life as a happy, healthy and active senior citizen. Call Elements Therapeutic Massage at Bown Crossing in Boise, Idaho today to start your journey of aging gracefully.

Sources:

¹AARP, NCCAM. Complementary and Alternative Medicine: What People Aged 50 and Older Discuss With Their Health Care Providers. Consumer Survey Report; April 2010.

²Associated Bodywork and Massage Professionals, Healthy Aging, Body Sense, Spring/Summer 2009.

³Associated Bodywork and Massage Professionals, Healthy Aging, Body Sense, Spring/Summer 2009.

⁴National Institute on Aging, NIH Senior Health, Eating Well As You Get Older; May 2008.

⁵ Men’s Health Magazine, November 2011.

Two Warm Winter Activities for Your Mind and Body

Sat, 07 Jan 2012 15:57:00 -0600

With warm weather on the horizon and spring break trips teasing you from afar, you may find yourself this time of year searching for ways to warm your mind and body in preparation for your upcoming springtime adventures. Sipping hot cocoa by the fireplace has helped get you through the cold months so far, but hot yoga combined with therapeutic massage can help you close out the bone-chilling winter season feeling restored, vibrant and pain-free.

Hot Yoga: Stretch and Strengthen

The winter season can bring some unique challenges for the mind and body. From a reduction in sunlight to a sense of overwhelm from unmet New Year’s resolutions, increased workloads and a reduced desire to exercise outside as temperatures drop and icy conditions abound, the end of winter can leave you feeling chilled, tired, stiff and cranky. Instead of sulking your way through to the first day of spring, take this time of year to build strength and flexibility, tone your muscles and detoxify your mind and body in the relaxing indoor environment of a hot yoga studio.

Research from Boston University has shown that yoga can have greater positive effects on a person’s mood and anxiety levels than walking and other forms of exercise.¹ These positive mental attributes to yoga can be especially beneficial this time of year as depressed moods and low spirits can be common conditions.

Hot yoga in particular can have positive effects to seasonal mood swings and stiff muscles by putting your mind and body in a warm, uplifting state due to the room’s environment. Minimum temperatures in hot yoga studios can range from 85-105 degrees. One of the most common forms of hot yoga, Bikram, hosts a room with a minimum of 105F degrees and 40 percent humidity. According to Bikram, the purpose of keeping the yoga room at these temperatures and conditions is to:

Protect the muscles to allow for deeper stretching.
Detox the body by opening pores to let toxins out.
Thin the blood to clear the circulatory system.
Increase heart rate for a better cardiovascular workout.
Improve strength by putting muscle tissue in optimal state for reorganization.
Reorganize the lipids (fat) in the muscular structure.²

Massage Therapy: Warmth and Relaxation

Long, cold winters can make you feel lethargic, stressed and chilled to the bone. One of the most effective ways to remove the deep chill of winter from your body is to warm your muscles and your mind from the inside out with a therapeutic massage session. Massage is one of the oldest healing arts with Chinese records dating back 3,000 years documenting its use for healing body ailments. Millions of individuals use massage today to help relieve the stress and tension of everyday living so they can live a more reinvigorated, vibrant and pain-free lifestyle.³

From the minute you walk into a massage therapy room, you are greeted with comfortable warm lighting, soft soothing music and a heated massage table layered with blankets. This warm, relaxing environment jump-starts the process of taking the chill and tension out of your muscles and body. There are numerous types of massage techniques available, but one of the most common forms for relaxing and healing stiff, sore muscles in the winter is a deep tissue massage. Using long, slow strokes, therapists gradually increase pressure throughout the massage to reach and loosen your deepest layers of muscle tension and soreness. Warming your body from the inside out, deep tissue massage helps increase blood circulation, relieve chronic tension and break down the knots that can build up deep within your muscles. Often, a light lotion or oil will be applied to allow your muscles to be warmed up and massaged without causing excessive friction to the skin. The lotion or oil also works to hydrate your dry winter skin.

In addition to the physical benefits, massage also allows you to take time out of your fast-paced, hectic lifestyle to stop, focus and balance your mind with your body. By adding a combination of massage and yoga into your lifestyle, you are taking the first step to overall happiness by warming your mind, body and soul. A recent study found that people spend 47 percent of their waking hours thinking about something other than the activity they are doing, which can cause a state of unhappiness for the mind wandering individuals.⁴

Yoga and massage therapy are the perfect complements to rebalancing and refocusing your mind and body’s happiness as both practices focus on reducing stress, increasing blood circulation, promoting flexibility, improving sleep patterns, relaxation and mental focus, all of which are favorable outcomes for closing out the winter season. Restore your mental and physical well-being by incorporating massage and hot yoga into your regular health and wellness regimen. Call Elements Therapeutic Massage at Bown Crossing in Boise, Idaho today to begin warming and relaxing your mind and body.

Sources:

¹ The Journal of Alternative and Complementary Medicine, 2010.

² Bikram Yogo Web Site, www.bikramyoga.com.

³ Associated Bodywork & Massage Professionals

⁴ Science, November 2010

Let Your Back Pain Loose

Sat, 07 Jan 2012 15:55:00 -0600

It doesn’t matter whether you are a desk jockey, athlete, construction worker, stay-at-home mom or retiree, you will more than likely experience some level of back pain and discomfort throughout your life. Researchers and doctors agree that low back pain is one of the leading major health problems in today’s society. With cooler temperatures and less than favorable conditions, back pain can be even more present this time of year as snow shoveling duties, icy sidewalks and extreme winter sports can be the norm.

According to industry reports, 70 to 85 percent of people in the U.S. experience low back pain some time in their lives. Each year, 5 to 10 percent of the workforce misses work due to low back pain and almost 10 percent of all patients are at risk for developing chronic pain and disability.¹

Back Pain Triggers

One of the most frustrating characteristics of back pain is its ability to sneak up on you when you least expect it. You bend over to pick up your toddler from the bathtub and an unexpected pain shoots through your back and shoulders. You end the day feeling great after going on a weekend bike ride with buddies or playing a friendly flag football game with family, but wake up the next morning with your back muscles as stiff as an iron rod. Or, you may have spent the day in a long board meeting with few scheduled breaks and by the time you get your exhausted body to bed, all you can do is toss and turn because of a dull constant pain buzzing throughout your neck, back and shoulders. Sound familiar?

Industry statistics indicate that 97 percent of non-specific back pain problems are triggered by outside influences such as muscle strains, awkward movements, staying in a static position for too long, or when the combination of minor stresses occur together. The most common reported causes of low-back pain include:

Heavy Physical Work
Bending
Twisting
Lifting
Pulling and Pushing
Repetitive Work Patterns
Static Postures

Back pain usually is discovered when causes like the ones listed above are combined with an individual’s poor body stability, tone, flexibility and balance.²

Back Pain Remedies

So, what types of remedies should you use to combat back pain? Experts suggest taking a holistic approach to reducing back pain incidents by keeping your body fit with proper exercise and diet, using relaxation techniques such as massage and yoga, and enlisting proper posture practices such as ergonomically correct computer stations, strengthening core muscles and sleeping on your back or side with pillows supporting your knees and back.³

Massage

As an accepted part of many physical rehabilitation programs, massage therapy has proven beneficial for many chronic conditions, including low back pain. Massage offers a drug-free, non-invasive and humanistic approach to combating back pain based on the body's natural ability to heal itself. A 2011 study compared structural and relaxation (Swedish) massage techniques, and found that both types of massage worked well to remedy chronic low back pain with few side effects. The study also found that massage helps people with back pain function better even after six months, which can help support their ability to work, take care of themselves and be active.⁴

For those who use massage as a preventative measure to back pain or to manage daily back stress, one massage a month is common. Weekly massage sessions may be necessary for injury relief or to relieve chronic neck or back tightness that interferes with your daily life. If this is the case, weekly sessions are essential in order to build on each week's improvements in healing until the desired results have been achieved.

Yoga

The backbone of yoga practice and purpose is increasing an individual’s flexibility, while lengthening and strengthening a body’s muscles and mind’s focus. In relation to alleviating back pain specifically, recent studies have revealed that yoga classes have been linked to better back-related function and diminished symptoms from chronic low back pain. In one of the largest U.S. yoga studies to date, back-related functionality improved and symptoms were diminished with yoga at 12 weeks, while clinical benefits such as reduced use of pain medications lasted at least six months.⁵

Balance and Stability

Another common remedy to combat back pain is adding balance and stability moves to your daily activities. There are various poses and stability exercises that target your back muscles and core, but three simple balance movements that can get you started include: Bird Dog (extending your opposite hand and leg while on your hands and knees); Superman (extending both arms and legs while lying on your stomach); and Plank (holding your body off the floor by leaving your forearms and toes touching the floor). Start by holding each movement for 10 seconds and increase your time as you become stronger.

At some point in your life, you will more than likely experience some level of back pain. Whether it’s spending too much time hunched over your computer, shoveling heavy loads of wet, dense snow, or taking a wrong turn down a steep mountain ski run, back pain has a way of creeping up on you. The key to alleviating back pain is to take a holistic approach to treating and preventing your muscle aches and strains. By using a combination of the relaxation, flexibility and stability building techniques described above, low back pain can become a thing of the past, allowing you to live a healthy and active lifestyle. Call Elements Therapeutic Massage at Bown Crossing in Boise, Idaho today to begin living a restored, vibrant and pain-free lifestyle.

Sources:

¹Buselli P, Bosoni R, Buse G, Fasoli P, La Scala E, Mazzolari R, Zanetti F, Messina S. Trial Abstract for Effectiveness evaluation of a SMATH System, October 2011.

²Chaitow, Leon. Massage & Bodywork Magazine, June/July 2006.

³ Buford, Darren. Massage & Bodywork Magazine, August/September 2001.

⁴ Group Health Research Institute. Annals of Internal Medicine, July 2011.

⁵ Karen J. Sherman; Daniel C. Cherkin; Robert D. Wellman; Andrea J. Cook; Rene J. Hawkes; Kristin Delaney; Richard A. Deyo. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Archives of Internal Medicine, 2011.

Valentine's Day on a Dime: 12 Fun, Relaxing Gifts to Keep the Spark in Your Relationship Year Round

Sat, 07 Jan 2012 15:52:00 -0600

While red roses, chocolate hearts and sweet kisses typically symbolize the love expressed during this time of year, the true meaning of Valentine’s Day is taking time out of your busy schedules to focus on the relationship with your significant other. Showing your valentine that you care about his/her happiness and well-being doesn’t have to happen only once a year, though. An inexpensive way to revitalize your connection and reinvigorate your relationship is to show your valentine that you love him/her year round with monthly love notes.

Monthly love notes are easy make-at-home gifts that can be as simple as 12 sticky notes with couple activities listed on each one. On Feb. 14, you can spread the sticky notes around the house and have your significant other collect them before ending the love hunt at a candlelit dinner set for two. Or, monthly love notes can be as elaborate as a bound sentimental book with pictures of you and your valentine on each page, followed by your favorite love quotes and a date activity. The options are limited only to your creativity!

Having trouble coming up with 12 love note ideas to keep the flame of your relationship burning strong throughout the year? Try the following fun, relaxing and inexpensive ideas to spark your creativity.

1. Kick Your Feet Up: Treat your valentine to a relaxing evening by propping up his/her knees and feet on a comfortable pillow and rolling a tennis ball or golf ball forward and back on the arch of the foot, followed by side to side. Complete the foot massage by placing the ball on the heel and make circular motions. Make sure to remind your valentine to relax, enjoy and breathe.

2. Chocolate and Bubbly: Dip some strawberries in chocolate (or purchase them pre-dipped) and pair with your significant other’s favorite bubbly beverage. Enjoy this sweet dessert during a quiet winter evening in front of the fireplace or on the deck during a warm summer sunset.

3. Extra Z’s: With daily commitments piled high, sleep can sometimes seem like a long lost friend. Give your valentine the gift of snooze with a sleep in late love note. You wake up with the kids, feed them breakfast, keep them entertained and fulfill family obligations until your valentine is ready to get up. Just make sure to have a cup of coffee ready for them when they rise to make this gift the perfect start to your valentine’s day.

4. Quality Snuggle Time: Enjoy an uninterrupted evening of quality time with your valentine by turning off all electronics and locking them in the office. Rather than checking in with your social media friends or texting your pals, check in with you valentine with some one-on-one conversation, snuggling and relaxation time.

5. Light a Candle: Spice up your evening at home with a candlelit home-made dinner set for two. Pull out the linen napkins and the holiday china to serve your valentine’s favorite meal.

6. Sit Back and Enjoy a Hand Massage: Have your valentine pick a favorite chair and begin massaging at the base of the thumb by applying circular pressure using the eraser end of a pencil. Hit all the pressure points near the thumb, and then gently move to the web area between the thumb and first finger. Repeat the circular movements, moving to the padding between each finger at the palm. Massage both the palm and side of each hand, reminding your valentine to relax and breathe.

7. Sunset Picnic Time: Pack your favorite picnic foods, grab your bikes on a weekend evening and pedal off into the sunset. Stop halfway to enjoy your picnic goodies, the sun slipping below the horizon and the company of your valentine before heading home.

8. Breakfast in Bed: Who doesn’t enjoy their morning coffee and eggs in the comfort of their bedroom? Surprise your valentine with all of his/her favorite breakfast treats served in bed.

9. Sports Mania: Put on your valentine’s favorite sports team attire and set up a reservation at your local sports bar for the two of you to sit at the best seat in the house during the big game – the table with all TVs visible from every angle.

10. Get Your Groove On: Many communities host free concerts of local and popular bands throughout the summer months. Load up your lawn chairs, a blanket and snacks for some snuggling under the stars while listening to great local music.

11. Hit the Trails: Hiking/walking is a great activity to breathe in fresh air, exercise your legs and share some one-on-one time with your valentine with limited interruptions.

12. Knock Out the Knots: Most couples have achy necks, shoulders and bodies resulting from too many hours leaning over computer desks, doing household chores and horsing around with the kids. Reduce you and your valentine’s stress and muscle tension by scheduling a couple’s massage therapy session.

Take the time this year to reconnect with your significant other by celebrating Valentine’s Day year round. Whether it’s the relaxing touch of massage or preparing a special home-made meal surrounded by love and candlelight, personalized monthly love notes are the perfect gifts to show your valentine that he/she is special. Spark your creativity and spark your relationship during this year’s Valentine’s Day holiday.

Call Elements Therapeutic Massage at Bown Crossing in Boise, Idaho today to restore your body and revive your relationship while relaxing with your valentine. Elements’ highly trained massage therapists offer a variety of massage treatments for you and your spouse to enjoy.

Bust through the Resolution Rut by Focusing on Overall Health, Well-Being for the New Year

Sat, 07 Jan 2012 15:44:00 -0600

With the hustle and bustle of the hectic holidays in your rear view mirror, the never-ending possibilities for a healthy and happy new year are on the horizon. To grasp the unlimited potential the New Year can bring, people can be as frantic about New Year’s resolutions as they were on Black Friday racing to purchase the top toys on last year’s holiday guide.

Statistics show that almost half of American adults make one or more resolutions each year. Although many resolutions fall to the wayside shortly after the journey begins, research shows that making resolutions can be useful, as people who explicitly make resolutions are 10 times more likely to attain their goals than those who do not.¹

Make Resolutions Likely to Stick

The key to making resolutions that you can live by is to keep it simple. Write down two or three goals at most and set benchmarks for achieving the goals so you can enjoy incremental successes along the way. According to a resolution list from the U.S. government, many of the most popular resolutions fall within the category of overall health and well-being.² Whether your resolution this year addresses reducing stress, increasing fitness, losing weight or improving sleep, the following tips will help you combat the resolution rut and keep you on the road to achieving overall health and wellness for the New Year.

Start Your Mornings with a Dose of Mental Health and Physical Relaxation

To establish a lifestyle routine focused on healthy living and well-being, it is important to start your day with some easy and simple mental health and physical relaxation exercises that focus on preparing you for whatever obstacles you may have to tackle during the day. By combining stretching/yoga poses with meditative breathing and positive thinking, you are well on your way to the road of living a restored and vibrant life.

Clear the Mind and Relax Your Body: Before rolling out of bed to greet the morning sunrise, take a few minutes of long, deep breathes to clear out the cobwebs from the night before and prepare your mind for a productive, stress-free day. By focusing on the positive aspects of what you plan on accomplishing for your day, you are setting yourself up for a happy and healthy mental wellness day. Research from the Mayo Clinic has indicated that health benefits from positive thinking may range from increased life span and reduced risk of death from cardiovascular disease to lower rates of depression and distress, better psychological and physical well-being, and improved coping skills during hardships and stressful times.³
Balance Your Body, Balance Your Life: To get your day started off on the right foot, begin your morning routine with some quiet meditative and muscle relaxation time. In as little as five minutes, you can loosen your back, neck and leg muscles with common yoga moves such as child’s pose, downward dog and standing tree.

Power Down Your Brain at Night to Reset and Revamp Your Mind

Ending your day on a relaxing note will promote overall health and well-being by creating an environment focused on recharging your mind and body. At least an hour before going to bed, make it a habit to turn off all technology – television, phone, e-mail, Internet, social media, music, etc. This will help you power down your brain at night to prepare your body for a restful and fulfilling night’s sleep. Another key component to resetting and revamping your mind is ensuring that you allow yourself an adequate amount of sleep each night. When you get home from work, set your alarm clock for whatever time you need to go to bed to ensure 7-9 straight hours of shut eye. When the alarm goes off at night, you should be in bed ready for sleep. An adequate amount of sleep will help you have a more energetic, productive and healthy attitude during the day.

Refuel with Weekly Appointments with Friends and Fitness

Work, family and personal everyday commitments can leave your mental tank empty and craving some “ME” time. Refuel your tank by picking one stress relieving activity that you enjoy and schedule it on your calendar on a weekly basis. This could be as simple as reading a book/magazine for an hour, arranging a coffee date with a friend, volunteering or playing racquetball. By taking time out for yourself on a weekly basis, you are fueling your tank of self worth and demonstrating not only to yourself, but to your friends and family, that your mental health is important enough for you to set time aside each week for emotional and mental fulfillment.

Similarly, it is important to fuel your body by incorporating fitness activities into your weekly routine. Physical activity not only helps your body’s fitness levels, but it also is an excellent source for preventing and managing stress. Whether it’s taking your dog for a 30-minute walk, going for a jog, biking the kids to/from school, taking fitness classes or swimming laps, consistent activity is good for not only relieving stress in your muscles/body, but also the stress in your mind.

Restore and Revitalize with Monthly Massage Therapy Sessions

To keep your mind and body aligned and working in sync, monthly massage therapy sessions are important to restoring and reinvigorating your overall health and well-being. Massage therapy addresses a variety of health conditions, the most prevalent being stress-related tension. Some of the most common massage therapy techniques include:

Deep Tissue Massage: Focuses on chronically tight or painful muscles, repetitive strain, postural problems or recovery from injury.
Swedish Massage: Focuses on relaxation, stress relief and overall health and wellness.
Hot Stone Massage: Specializes in easing muscle tension without deep pressure.
Trigger Point: Focuses on highly localized muscle knots where the body holds tension and carries stress.

As you sit down to make your resolutions this year, it is important to focus on reasonable and attainable goals that are easy to incorporate into your everyday life. By using the daily, weekly and monthly tips in this article, you will be well on your way to not only making resolutions that will stick with you throughout the year, but also help you establish a well-rounded lifestyle focused on overall health and wellness. Resolutions are a journey, so enjoy the ride this year to a healthier and happier you. Call Elements Therapeutic Massage at Bown Crossing in Boise, Idaho today to begin revitalizing your health and well-being for the New Year.

Sources:

¹ University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4, 2002.

² USA.gov, Popular New Year’s Resolutions, October 2011.

³ Mayo Foundation for Medical Education and Research, May 2011.

Hot Stone Massage Promotes Healthy Body, Warm Heart during the Cold Winter Months

Wed, 26 Oct 2011 14:10:00 -0500

Seasons change, colors change and moods can change as old man winter blows out summer’s warm, sunny weather and replaces it with cooler temperatures, shorter days and less sunshine rays. Prepare your mind and body for the changing seasons this year by incorporating hot stone massage into your overall health and wellness regimen. This wintertime favorite massage technique can help combat the negative effects that less sun and cooler temperatures can take on your body by warming your muscles and your mind from the inside out.

Warm Muscles Make Way for a Healthy Body

According to the 2007 National Health Interview Survey, an estimated 18 million U.S. adults and 700,000 children had received massage therapy in the previous year. People use massage for a variety of health-related purposes, including relief from pain, rehabilitation from sports injuries, reduction in stress, anxiety and depression, as well as to increase relaxation and your body’s general wellness.

Hot stone massage in particular is best for easing muscle tension without deep pressure, thereby being an excellent treatment for deep muscle strains and tight muscle knots associated with stress and/or injury. This massage therapy technique has been around for hundreds of years and is routinely used for increasing your body’s circulation, which allows the body to pump more oxygen and nutrients into tissues and vital organs. All of these traits can be especially beneficial for individuals who suffer from arthritic conditions or stiff muscles and joints, which typically is more bothersome as the weather temperatures become bitter and cold in the winter months.

Warm Attitudes Make Way for Happy Times

Hot stone massage also can help combat the mental doldrums that old man winter can blow your way by creating a deep sense of calmness and relaxation. By putting your mind at ease, hot stone massage can leave you feeling energized and ready to tackle any challenges you may face during the hustle and bustle of the winter months.

As the holiday season rolls in and hectic schedules become the norm, hot stone massage can help create a meditative relaxing effect that balances the health and well-being of your mind and body. This popular massage technique enhances a regular deep tissue or Swedish massage session by incorporating hot, smooth stones on specific trigger points throughout your body. The leading purpose of using these stones in your massage therapy session is to open up your body’s energy channels, thereby significantly reducing muscle tension and improving relaxation throughout your mind and body.

Revive and rejuvenate your mental and physical well-being during the cold winter months by trying a hot stone massage therapy session. Call Elements Therapeutic Massage at Bown Crossing in Boise today to take the chill out of the air and your body this winter season.

Move Over Tacky Holiday Gifts: Massage Therapy Tops the Charts this Holiday Season

Wed, 26 Oct 2011 14:07:00 -0500

You better watch out, you better not cry, you better not pout, I’m telling you why – this year’s top holiday gift list is full of some surprises. We know you were expecting another Snuggie® or monogram towel set, but don’t you worry, we’ve got your back. This year we are offering some healthy alternatives to the annual holiday gift guide that will help eliminate gifts collecting dust in your closets after the holiday season passes, as well as reduce the common holiday chaos of materialistic overload.

Holiday Gifts for Her

Before committing a fashion felony this holiday season and sending in your two easy payments for As Seen on TV gems like PajamaJeans® or Snuggie® blankets, give the females in your life real style and comfort by giving the gift of therapeutic massage. With massage you don’t have to worry about picking out the perfect size, length or color. Instead, you can easily purchase a year’s worth of massage therapy sessions and let skilled therapists customize the style and comfort level needed to ease away muscle tension and soreness, help reduce stress and improve overall well-being.

Some styles and techniques that might be good for her to try this year include:

Swedish Massage: This type of massage is best for relaxation and stress relief, but also is a great choice for those on your list who will be experiencing their first therapeutic massage session.
Hot Stone Massage: This unique technique has been around for hundreds of years and is best for easing muscle tension without deep pressure, thereby maximizing massage time and overall wellness.
Prenatal Massage: For the women who are expecting to add a bundle of joy to their family, this massage style specifically aims to decrease swelling, relieve aches and pains, and ease the physical and emotional stresses of pregnancy.

We all know it’s important to keep the ladies in your life happy and relaxed. Give her the gift of therapeutic massage this season for rejuvenated health and wellness all year long. It’s a win-win for the entire family.

Holiday Gifts for Him

What do you get when you mix two popular gifts on the men’s holiday list this year – the beer holster and Bacon of the Month Club? High cholesterol, the constant aroma of fried bacon wafting through the house, and a man walking around the house all weekend wearing his beer holster and quoting lines from John Wayne movies. Before the man in your life turns into a Wild West cowboy right before your eyes, try stuffing his stocking this year with a gift that is geared more toward a healthy and active lifestyle.

Athletes from around the world use massage therapy as part of their overall training regimen, so it is a perfect gift for the men in your life who are weekend sports warriors or competitors in their local sports leagues. Whether men play hockey, baseball, basketball or compete in events like marathons, triathlons and golf tournaments, the last thing they need is more sports equipment, memorabilia or manly accessories. Plus, do you really want to add more clutter to the garage or the basement with more golf clubs, hockey sticks, baseball gloves or basketball hoops?

By giving the gift of massage therapy, you are not only promoting health and well-being for your family, but you are supporting the men in your life’s interests by helping him stay active and injury-free with massage. And, even if he prefers to be a desk or computer jockey instead of an athlete, therapeutic massage therapy sessions are key to releasing shoulder and neck knots, reducing lower back pain and minimizing carpal tunnel symptoms associated with sitting for long periods of time.

Some massage techniques that can be geared toward men include:

Sports Massage: This popular massage style is good for preventing and treating injuries, while enhancing athletic performance.
Deep Tissue Massage: This technique is best for chronically tight or painful muscles, repetitive strain, postural problems, or recovery from injury.
Trigger Point Massage: This specialized technique is best for localized knots where the body holds tension.

It’s easy to promote a healthy and active lifestyle for the men in your life by scheduling monthly therapeutic massage sessions for them. You can schedule three to six months worth of massages at a time and then set them up as appointments in their work or personal online calendars. This way they will receive automated reminders about the appointments and have no excuses for maintaining their health and well-being throughout the year.

Holiday Gifts for Kids

The twinkle in your children’s eyes as they write their yearly letters to good ol’ St. Nick and the excitement in their step as they barrel down the stairs on Christmas morning is priceless. But, let’s be honest. The top holiday gifts for children tend to be loud (drum sets), can cause major distractions from finishing homework and chores (video games, televisions and latest tech toys) and can leave parents exhausted after having to care for new pets or constantly cleaning up large messes that stem from gifts (moon sand, paint sets). That’s why the perfect gift for children this year is one that includes the gift of massage for the parents as well.

If you are giving gifts to someone else’s child, make sure to include a gift of relaxation and restoration for the parents as well by including a massage gift certificate, or two! If you are a parent who has generous relatives and friends who love to spoil your kids with the latest gifts and gadgets, make sure to sign yourself up for monthly massages for three to six months following the holiday season to give yourself relief from holiday gift headaches and stress, while rejuvenating the health and well-being of your mind and body.

Call Elements Therapeutic Massage at Bown Crossing in Boise today to schedule massage therapy sessions for everyone in your family this holiday season.

Keep Your Whole Body in Tip-Top Shape While Traveling this Winter Season

Wed, 26 Oct 2011 14:06:00 -0500

The winter traveling season is upon us, which can mean overbooked flights, sharing cramped spaces with a lot of different people, increased exposure to wintertime colds and viruses, sleeping in various beds and eating high caloric rich foods. With all of these variables stacked against you, it can be quite a challenge to keep you and your family healthy and pain free while traveling this winter season. To help keep your muscles and immune system in tip-top shape this winter season, it is important to incorporate stretching and massage techniques before, during and after your travels.

A recent study published in The Journal of Alternative and Complementary Medicine examined the effects of Swedish massage therapy on the body's hormonal response and immune function. Researchers found that participants who received Swedish massage had a significant decrease in the hormone arginine-vasopressin (which plays a role in regulating blood pressure and water retention) and concluded that Swedish massage produces measurable biological effects and may have a positive effect on the immune system. Rapaport MH, Schettler P, Bresee C. The Journal of Alternative and Complementary Medicine. 2010;16(10):1–10.

Prepare Your Body Pre-Trip with a Regular Exercise Routine and Massage Therapy Sessions

Maintaining your normal activity level during vacation and especially during the holidays can create quite a challenge, so it’s important to maintain your exercise level before leaving on your trip to keep your muscles engaged and loose. Stick with your routine exercise and stretching regimen up until a day or two before you leave for your trip. Also, book a relaxation massage like Swedish massage to lengthen muscles, as well as prepare your body and mind for a relaxing and healthy trip. Massage is not only important to loosening your muscles, but it is equally important to boost your immune system, as massage stimulates the lymph system (the body’s natural defense) against toxic invaders.

Incorporate Massage and Stretching Techniques While Enjoying Your Holiday Travels

Hitting the Highway for Family Vacation Fun: If you are traveling by car this holiday season, you will inevitably make pit stops along the way, especially if you are traveling with children. Instead of sitting in your car during bathroom and gas stops, get out of the car to stretch your legs, back and neck. Simple stretches such as toe touches, neck rotations and lunges can do the trick or you can even run/walk laps around the rest stop to incorporate some cardio as you loosen your body.
Jet Setting Across the Country: If your holiday traveling plans find you boarding a plane, there are a few simple tips for keeping your body flexible and active at the airport and during your flight. Prior to boarding your flight, walk up and down the concourse to stay relaxed rather than sitting in front of the gate until the plane boards. While at the gate, grab your nearest wall to lean against for stretching your legs, calves and back. The National Academy of Sports Medicine suggests that you slowly move into a stretch with light force and hold for 30 seconds to lengthen muscles. They suggest these common stretches for increased flexibility: hip flexor stretch, wall chest, kneeling lat stretch and inner thigh stretches.

While in-flight, use a neck pillow to stabilize your neck muscles, especially if you plan on catching a nap while in the air. When the pilot turns off the seat belt sign, take a stroll to the back bathroom area and stretch your hamstrings, shoulder and back muscles. Just make sure to stay out of the way of the flight attendants and their beverage carts!

Maintaining Proper Nutrition and Hydration During Your Travels: Whether you drive or fly this holiday season, it is important to drink plenty of water and eat healthy during your trip. The recommended daily water consumption is typically 64 ounces per day so bring a water bottle with you to keep track of how much water you consume. It also is helpful to your body’s digestive and immune systems to pack healthy homemade snacks in the car, rather than eating high caloric and sodium rich foods that are typically found in gas stations and fast food establishments in airports and along the highways.

Enjoying Hotel Amenities: If your travels find you staying in a hotel, your body may be in luck if you choose to enjoy the hotel amenities. Water can be your friend when experiencing tight muscles, especially if your room has a massage shower head for loosening tight neck and back muscles. Don’t be afraid to hop into the pool and swim a few laps to work out muscle kinks throughout your body and hot tubs are key for providing relief to specific areas of pain. The hotel fitness center also can be a great place to visit to stay active during your trip. Most will at least have stretching posters you can follow for a total body workout.

Revive and Rejuvenate your Tired Body with Post-Trip Massage Therapy

Traveling can take quite a toll on your mind and body, especially when it’s coupled with holiday season family gatherings, an abundant amount of holiday dinners and treats, and the inevitable stress associated with extended family dynamics. All of these factors can leave you feeling physically exhausted and mentally spent upon returning from your holiday family vacation. Before leaving on your trip, you can combat the negative effects of traveling on your body by scheduling a therapeutic massage session for the week after your return so you can quickly restore your mind and body in preparation for resuming your normal everyday life.

Call Elements Therapeutic Massage at Bown Crossing in Boise today to begin preparing your muscles and immune system for a healthy and successful winter traveling season.

Prepare Your Body for Winter Activities with a Combination of Stretching and Massage Therapy

Wed, 26 Oct 2011 14:03:00 -0500

Staying fit during the winter holiday season comes with a long list of unique challenges and obstacles, but staying injury free can take even more of an effort when you introduce new, winter-specific activities like skiing, skating and sledding into your fitness routine. Before the winter activity season is in full swing, take steps today to warm up and loosen your muscles so you can hit the slopes or the rink pain free, as well as minimize after-activity soreness and fatigue.

Warm Up and Engage New Muscle Groups during the Pre-Season to Stay Injury Free

Before carving fresh tracks down the slopes this winter or lacing up your skates to hit the rink with your kids, it is important to incorporate a combination of regular stretching and therapeutic massage sessions for an active and injury free winter season. The key to keeping active during the winter months and staying off your family’s injured list is to focus on body flexibility and lengthening your muscles in the pre-season. Many of the popular wintertime activities (skiing, snowboarding and skating) physically impact your lower body, thereby creating a need for you to focus your stretching and strength efforts on hip, hamstring and trunk/lower back flexibility.

According to the National Academy of Sports Medicine, there are two common types of stretching – static stretching and dynamic stretching – that are good for promoting overall flexibility. Research indicates that holding a static stretch for 20-30 seconds allows your muscles time to relax and elongate, thereby increasing joint range of motion. Dynamic stretching on the other hand includes low intensity exercises that mimic sport specific movements. These types of stretches are good for warming up your body prior to a sports activity, as they help increase circulation, reduce muscle tightness and help your nervous system’s ability to contract muscles forcefully.

To kick off your winter pre-season regimen, it’s a good idea to combine consistent stretching sessions with routinely scheduled monthly massages 8-12 weeks prior to the start of your favorite wintertime activity. Regular therapeutic massages prior to your desired activity allow your body to release the toxins found in tight muscles, while increasing overall flexibility and circulation. Additionally, your massage therapist can assess and monitor your body’s flexibility range, while suggesting specific stretches and other techniques that will focus on lengthening and strengthening your body’s problem areas.

Remedy Your Winter Aches and Pains with Regular Massage Body Work

As the snow begins to fall and the barometric pressure takes a dive south, your body faces some unique challenges, especially as you get older and recovery times for muscle injuries and overuse get longer. Even when you focus on preparing your body for winter wear and tear before the season starts, there still may be an unfortunate event where you will become injured or experience some sort of ache and pain associated with muscle overuse and fatigue.

Lower back pain, in particular, is a common injury culprit in the winter as you can overdo it shoveling snow, incorrectly bending over to push your children’s sleds or accidently slipping and falling on ice covered sidewalks. In fact, research indicates that 70-85% of the population will experience low back pain at some point and lower back pain is one of the most common and costly musculoskeletal problem in modern society. Luckily, research supports that massage therapy can minimize pain and disability, while increasing the speed of return to normal function. Massage specifically is beneficial for patients with subacute (lasting four to 12 weeks) and chronic (lasting longer than 12 weeks) non-specific low-back pain, especially when combined with exercises and education. Furlan AD, Imamura M, Dryden T, Irvin E. Massage for low-back pain. Cochrane Database of Systematic Reviews 2008, Issue 4. Art. No.: CD001929. DOI: 10.1002/14651858.CD001929.pub2

Additional research from Group Health Research Institute, the University of Washington in Seattle, the Oregon Health and Science University in Portland, and the University of Vermont in Burlington revealed that massage therapy has helped reduce pain and improve function more rapidly than usual medical care in people with chronic low-back pain. Back pain is a health problem that affects millions of Americans and is the most common medical condition for which people use complementary and alternative medicine practices, such as massage therapy. Cherkin DC, Sherman KJ, Kahn J, et al. Annals of Internal Medicine. 2011;155(1):1–9

Whether you are preparing yourself for family fun winter activities or recovering from a wintertime sports injury or accident, therapeutic massage sessions combined with a consistent stretching regimen should be your go-to strategy for minimizing aches and pains this winter season. Call Elements Therapeutic Massage at Bown Crossing in Boise today to schedule your winter pre-season massage therapy sessions.

Sit Back, Relax and Enjoy Your Summer Vacation

Tue, 10 May 2011 12:40:00 -0500

Summer vacations are where family memories are made – visiting beach houses, fishing with grandpa, making homemade ice cream with grandma, water slides with cousins, outdoor cookouts and catching up with old friends and family around a camp fire. Somewhere along the way, though, stress can creep into your trip, especially if you are your family’s vacation coordinator. Trip preparation, traveling and everything in between can leave you feeling exhausted, cranky and maybe even a little irritable.

Combat the natural stressors that can arise on a vacation by scheduling a therapeutic massage before you take off this summer for your family adventure and shortly after the plane lands on your return trip home. You, your body and your family will thank you. You will return from vacation revived, restored and vibrant – the key ingredients to happy summer memories!

To help you sit back, relax and enjoy your summer vacation, we want to share the following suggestions for reducing your mental and physical stress while on the road, in the air or sailing around the world.

The Problem: Mental Stress Associated with Chaotic, Busy Vacations

Booking two weeks at a lake cottage with your parents, brothers, sisters and all their kids might sound like a good idea initially for a family get away. However, when 15+ family members all descend on the cottage, kids running wild, parents and children bickering and grandparents spoiling the kids, stress can rise up quickly, creating a tense environment that doesn’t support a relaxing, enjoyable experience.

The Solution: De-Stress Before Your Summer Vacation with a Therapeutic Massage

Therapeutic massage is a medically proven method for supporting your health and wellness. You'll enjoy benefits of reduced stress, heart rate and blood pressure, as well as an improvement in mood and increased relaxation. Contrary to popular belief, you do not need to wait until you are stressed or injured to get a massage. Massage is like a health supplement or preventative care for your body and mind. Schedule a massage a week or two prior to your vacation to prepare yourself for a successful trip. Since eliminating anxiety and pressure altogether during a family vacation is unrealistic, massage can, without a doubt, help you manage your stress.

The Problem: Physical Stress Associated with Traveling

The body can undergo a high degree of physical stress while traveling. From sitting for long periods of time during your travels to sleeping in different beds and using various pillows during vacation, your body can be left in knots after you return from vacation. Additionally, irregular bowel movements (diarrhea or constipation) can be a common side effect of traveling, eating different foods, drinking new water and being in a new environment. These physical factors can greatly increase the stress associated with a family vacation and leave you in physical pain upon your return.

The Solution: Schedule a Post-Vacation Massage Before You Leave for Vacation

You can take some easy preventative measures during your vacation to reduce your body’s physical stress such as bringing your own pillows, drinking bottled water and keeping your diet as balanced as possible, but there still will be many factors contributing to your physical stress that will be out of your control. To combat the physical stress associated with travel, schedule a post-vacation massage 3-5 days after you return from your trip. A deep tissue massage can release tension from tight neck and back muscles, as well as get your irregular system running smoothly by releasing toxins and loosening tight pressure points.

The Problem: Post-Vacation Exhaustion Related to Fatigue and Lack of Sleep

The fun part of any vacation is catching up with friends and family, visiting all of the area attractions and taking part in family activities. This means staying up later than you are used to, running around town non-stop and trying new activities that may take more energy than you are used to exerting. The result? A sleep deprived family upon return from vacationing.

The Solution: Therapeutic Massage to Balance Your Body’s System and Enhance Sleep Quality

According to American Bodywork and Massage Professionals, massage has been proven to be beneficial in decreasing anxiety, enhancing sleep quality and reducing fatigue. Therapeutic massage also is known to increase energy levels and body circulation. Following your family vacation, you can relax your mind and body with regularly scheduled therapeutic massage sessions. This will help you with catching up on lost sleep, as well as increase your energy level.

To schedule your pre- and post-vacation massage sessions, call Elements Therapeutic Massage at Bown Crossing in Boise today. Our highly skilled massage therapists will tailor your sessions to prepare and revive you for an unforgettable summer vacation experience.

Add Massage to Your Summer Training Regimen for Increased Health and Wellness

Tue, 10 May 2011 11:14:00 -0500

Do hill repeats, long runs/rides, brick workouts or lap swims fill your summer training calendar? Are your upcoming weekends full of family hikes, golf tournaments, beach volleyball games or family camping trips? If so, then regularly scheduled massage therapy sessions should be an essential element to your active lifestyle. Whether you are a seasoned marathoner, weekend warrior, activity enthusiast or your ultimate goal is to finish your first 5k, incorporating massage into your summer routine will not only revive your health and well-being, but get you to the start (and finish!) line healthy and happy.

According to 2010 research published by the National Strength and Conditioning Association, massage to support a healthy lifestyle dates back to early civilization and it is a common technique today for the management and prevention of sport injuries. Massage also has been used to successfully increase flexibility and provide a greater range of motion. J Strength Cond Res 24(7): 1917-1924, 2010.

To prepare you for your active summer lifestyle, we offer the following tips for feeling restored, pain free and vibrant as you trade in your suit and high heels at the end of the workweek for athletic gear and fun-filled weekend adventures.

TREK DOWN THE TRAINING TRAIL

Just as every training program lays out a master plan for you to succeed in your big summer race, event or tournament series, don’t forget the most important element to any training schedule – regularly scheduled therapeutic massages to repair your tired, tense muscles and relax your training-focused, wired brain. A highly skilled massage therapist can be an extremely valuable member of your training team by helping you reduce the risk of injury, flush out toxins from your body, lengthen and stretch tight muscles and minimize the longevity of injuries.

Experts agree that if you treat common overuse injuries (sore ankles, tight back, sore shoulders and tight hamstrings, for example) with massage as soon as you feel the first muscle tweak or pain, you will be more likely to keep your training schedule on course, while setting up your body and mind for a successful summer event.

Suggested Massage Techniques during Training: Deep Tissue Massage or Sports Massage

LOOSEN UP PRE-EVENT JITTERS

Before you lace up your shoes and pack your gear for your big summer event, prepare your muscles for the strain and intensity of the planned activity by scheduling a therapeutic massage 2-3 days prior to the event date. The goal of this massage is to release tension in your muscles without leaving them sore, as well as reduce any pre-event stress or anxiety so that you can maintain a positive mental focus on race day. Your massage therapist will loosen any last minute muscle kinks and warm up muscles to prepare you for a successful event.

Suggested Massage Techniques Prior to Event: Swedish Massage

CELEBRATE YOUR EVENT SUCCESS

You’ve trained hard, raced hard, played hard and now it’s time to treat yourself to an after-event massage. Instead of waiting in a 25-person deep line for an on-site post-event massage that only lasts five minutes, schedule at least an hour long massage for the day or two following your event. The goal of this massage is to help your muscles recover from the strenuous activity, as well as improve your body’s range of motion and reduce any spasms or cramping that may have been caused by the event. You will be better hydrated 24-48 hours following the event and will have more time to enjoy the fruits of your labor as your mind and body relax and unwind through the healing touch of a highly skilled massage therapist.

Suggested Massage Techniques Following the Event: Deep Tissue Massage

At Elements Therapeutic Massage at Bown Crossing in Boise, we look forward to partnering with you this summer to help you achieve your goals of living an active, vibrant lifestyle. Contact us today to schedule a monthly massage and begin experiencing the Elements difference.

Speed Up Postpartum Healing with Postnatal Massage

Mon, 14 Feb 2011 12:17:00 -0600

Speed Up Postpartum Healing with Postnatal Massage

Postnatal massage is one of the best ways for a new mom to care for herself. With all the chores related to the care of a new baby, mom may be even more stressed and uncomfortable than during her pregnancy.

Postnatal Massage is a natural therapy designed to help relax and heal a new mother. The postnatal massage is similar and yet, very different from a prenatal massage. While both massages will relax the mother, the postnatal massage will help get the new mom’s body back into a pre-pregnancy state by focusing on toning and reducing fluid retention.

Regular postnatal massage can help with the following common ailments:

Lower back pain
Neck and should pain
Headaches
Hand and wrist pain
Postural dysfunctions
Depression
Weakness and fatigue

It can also help in re-establish pelvis structural integrity, healthy lactation, toning muscles, and overall stress reduction. It can even aid in weight loss!

A variety of therapeutic massage techniques may be utilized during a postnatal massage, including Swedish and lymphatic massage. Before any postnatal massage, it’s best for new moms to consult with the massage therapist to discuss any specific aliments that the therapist should focus on.

For a mother that has delivered her baby naturally, it is generally pretty safe to go for a postnatal massage as soon as they feel well enough. For those that deliver by caesarian, a good rule of thumb is to wait at least two weeks after delivery. However, in all cases it’s best to consult with the doctor first.

Regular therapeutic massage during the postnatal period is very beneficial to all new moms. It addresses physical discomforts as well as nurtures the body, mind and soul, helping each new mom be the best they can be.

If you’re a new mom, Elements Therapeutic Massage Bown Crossing in Boise can help you with your postpartum healing. Or, if you know a new mom, an Elements gift certificate is a thoughtful surprise.

Therapeutic Massage Is For Men TOO!

Mon, 14 Feb 2011 12:07:00 -0600

Therapeutic Massage is for Men TOO

It’s a proven statistic. More women than men enjoy the benefits of regular therapeutic massage. According to the American Massage Therapy Association (AMTA), statistics from their 2009 national studies reveal 40 percent of women and only 29 percent of men reported seeing a massage therapist in the past five years.

Therapeutic massage is clinically proven to provide a wide-number of important health benefits including stress reduction, pain relief, lower blood pressure and improvements to the immune system. As a result, healthcare providers are increasingly promoting the benefits of massage to their patients.

In AMTA’s 2009 survey, thirty-nine million American adults discussed massage therapy with their healthcare providers. While physicians led the way in recommending massage, chiropractors and physical therapists also recommended massage therapy when their patients discussed it with them. Additionally, more than three-quarters of massage therapist (76%) indicate they receive referrals from health care professionals.

So to the 71 percent of men out there not experiencing massage, what’s the problem?

According to many experts, including licensed massage therapists, here are some of the questions about massage that men always want to ask, but are too embarrassed to ask….

Do I have to undress and if so, will the therapist be there when I undress? Nudity is indeed the number one concern for everyone getting a massage. But don’t worry; you should always undress to your level of comfort. It’s perfectly acceptable to leave on your undergarments and sometimes more, depending on the areas that need attention. If you do disrobe (totally or partially) all clients are discretely draped under a sheet with only one body part uncovered at a time. Additionally, the massage therapist always leaves the room so you’re alone to remove clothing and get under the top sheet/blanket. Don’t rush, they will knock and ask if you’re ready before coming in – just like at a doctor’s office.
What if I have a certain body part that I’m self-conscious about? People are indeed concerned about their bodies for a variety of reasons; overweight, scars, excessive body hair, etc. Don’t worry, massage therapists are used to seeing all shapes, sizes and condition of the body and they have an entirely clinical perspective, no different than any other health-care provider. However, if there’s a certain part of your body you really are subconscious about, just ask the therapist to avoid it.
I always chat when I get my hair cut, should I talk during the massage? If you want to talk, feel free, but don’t feel compelled to do so. This is your time to recuperate and relax. The therapist should check in with you during the massage to make sure the pressure level is correct and that they’re addressing your concerns. Of course, always speak up if anything is uncomfortable or you if forgot to mention something during the pre-massage consultation.
What if I’m uncomfortable with a male (or female) therapist giving me a massage? Don’t ever hesitate to specify that you would prefer a female or a male therapist. In fact, most massage studios will be upfront and ask you for your preference, before you have to ask.
If it’s a therapeutic massage, am I supposed to tip? I don’t at the doctor’s office. Whenever you’re pleased with the massage services, a 15 to 20% tip is standard. However, if you’re in a clinical/medical setting there really aren’t any ground rules. When unsure, don’t be afraid to ask if tipping is customary – either when you arrive or call ahead.

So your basic questions are answered and you’re ready for a massage. What type of massage do you want to experience?

Most massage studios offer a wide range of massage options, which can also be confusing. For many men, a good place to start is with a therapeutic sports massage. This is a type of massage technique that focuses on treating soft tissue aches and pains associated with recreational activities.

You don’t have to be an Olympian to benefit from sports massage. Whether you are a regularly sports enthusiast or an occasional athlete (even just a “walker”), a sports massage is the perfect way to relax tight, overworked muscles with a mix of techniques and stretches. The areas may include the hamstrings, quads, calf muscles and glutes. It also helps reduce adhesions (knots in the muscles) relieving the stress they can place on tendons, ligaments and joints. Sports massage is also good for those with injuries, chronic pain or a restricted range of motion.

For all the men who are hesitant about massage therapy, now’s the time to experience a massage! There are an increasing number of credible massage studios that always welcome women and men with convenient locations, plus evening and weekend hours. Whether you choose a therapeutic sports massage or any one of the many other massage techniques available, you’ll soon learn the value of regular massage therapy.

Men - Elements Therapeutic Massage Bown Crossing in Boise is the perfect place for a “first-ever” massage or regular monthly massage. When you call to book your appointment we will schedule you with the therapist who best matches your specific massage needs. Our therapists will talk with you to learn where the pain is and help you decide what treatment is best for you. Ladies – help your “significant other” learn about the benefits of massage, treat him to an Elements gift certificate!

Tackle Daily Stresses to Live a Happy, Healthy, Fulfilled Lifestyle

Mon, 29 Apr 2013 16:50:00 -0500

Stress can be found in all aspects of your life and it continues to be a driving force behind many of the mental and physical ailments of the U.S. population. The American Psychological Association’s Stress in America™ survey warns that a combination of high stress levels, reliance on unhealthy behaviors to manage stress and alarming physical health consequences of stress suggests that the nation is on the verge of a stress-induced public health crisis.

While you can’t escape stress, you can minimize its mental and physical impact by implementing the following healthy approaches to managing it.

Work Stress Leads the Pack
Americans spend more time at work than they do anywhere else in their lives. So it makes sense that your job is one of the top sources for stress. As you clock countless hours on the job, stress can pile up as you face increased responsibilities, tighter deadlines and difficult co-workers. The American Institute of Stress has reported that 80 percent of workers feel stress on the job and nearly half say they need help in learning how to manage stress.

To help minimize workplace stress, take quick 5-10 minute breaks throughout the day to walk around the building to blow off steam or do a variety of neck and back stretches to loosen tight muscles. At the end of the workday, keep your stresses at the office and out of the home by logging out of your work e-mail and communication accounts as soon as you leave the building. It also can be helpful to create a task list at the end of the day so you can clear your mind before coming home and prepare yourself for the next day.

Financial and Tax Stress Front and Center
With Uncle Sam knocking at your door during tax season, your personal finances can be one of the most predominant stress sources in your life this time of year. To keep tax and financial tension at bay, it’s important to be organized so you aren’t stressing about the unknown or caught off guard by an unexpected expense. It also can be helpful to break down your expenses and income into smaller, more specific categories so you can get a grasp on how much money you have coming in and where your money is going. Free smartphone applications and online programs are available to give you quick and easy insight into your financial outlook. Enlisting the help of a financial advisor also can be a valuable resource to navigate your financial landscape and minimize stress.

Family and Friends Turn Up the Heat
Family and friend gatherings can be fun times to enjoy with your loved ones, but a friendly gathering can quickly turn into a heated, stressful environment before you know it. To keep the stress flames from firing at your next function, focus your family/friend event on fun-filled, positive experiences that are healthy for your heart and soul. Also, re-evaluate your invitation list before your next get-together and only invite family members and friends who are able to sideline their stressful behavior until after the event is over.

Weight Loss and Getting into Shape a Top Concern
As most health and fitness resolutions are entering the retirement phase by this time of year, you may be feeling stressed out about accomplishing your weight loss and fitness goals. To get a handle on your health and fitness levels, it can be helpful to maintain realistic goals and know your specific numbers (BMI, Body Fat Percentage, etc.) so you have a clear path to success. By mapping out your health and fitness journey, you can minimize the common stress of trying to meet a goal, but not knowing the steps needed to achieve your desired result.

National Tragedies Affect Everyone
When national tragedies strike it can be really easy to get sucked into endless hours of watching news coverage and searching online to gather all of the information you can about the event. This constant inundation of information can quickly become overwhelming and create a deep stress knot in the gut of your stomach.

To minimize the stress associated with national disasters and tragedies, try limiting yourself to less than an hour a day of media coverage about the event and take time away from media devices each day to give your mind and emotions time to process the information.

Managing the daily stresses that make up your life can be easier said than done. Being aware of the top stress sources in your life and being conscious about how to minimize them can lead to a happier, more fulfilled lifestyle. When stress has you at your last wits’ end, take a deep breath before you react and focus on tackling the source behind your stress. Daily time outs, weekly stress reliever check-ins and monthly massage sessions can help keep everything in perspective, as well as restore and rejuvenate a healthy and more positive outlook on life.

Tips to Get the Most Out of Massage

Sun, 01 Jul 2012 13:32:00 -0500

Get the most out of your massage by following these simple tips:

Speak up! At restaurants, we’re quick to request dressing on the side. At the drycleaners, we’re not afraid to ask for extra starch. Yet when it comes to receiving a customized massage, many consumers are hesitant to ask for what they want. It’s essential to clearly communicate your goals, so don’t be afraid to tell a massage therapist to spend more time on a certain area, or to alter their technique to be more gentle or firm.
Undress to your comfort level: The customer has free range to undress as much, or as little, as he/she likes. Modesty is always accepted, so if you feel most comfortable in shorts and a T-shirt, wear it!
Talk….or Don’t: You can chit chat during the treatment or be still, as you choose. The massage therapist will follow your lead.
Rehydrate: Even though you’re laying still while receiving a massage, your muscles are being worked and they need to recharge. Always drink plenty of water following a massage. An hour-long massage works your muscles similar to that of an hour spent at the gym.
Tip Appropriately: The general rule of thumb is to tip 15 to 25 percent. If using a coupon or packaged deal, tip on the original price of the massage.

Get Out. Get Active. Get Massage

Sun, 18 Mar 2012 12:37:00 -0500

The golf fairways are turning green, the summer race schedules are published, the bicycles are out of the garage, and your running shoes are ready to ditch the treadmill and start logging miles on outdoor trails and roadways.

The only thing that may be missing in this picture is a physically conditioned body that is prepared to endure all of the strenuous activities summer has in store. To get yourself to the start line without injury and prepare your body for optimal performance this year, it is important for both men and women to incorporate frequent massage into their summer training, performance and recovery plan.

Massage is essential to everyone’s overall health and well-being, but especially if you live an active lifestyle. And, to be clear, an active lifestyle doesn’t necessarily mean being a competitive athlete or extreme sports enthusiast. An active lifestyle can mean coaching your child’s little league team, regular recreational gym use or playing flag football with family on a summer afternoon. Either way, massage can play an active role in improving athletic performance for anyone ranging from weekend warriors to competitors.

Top Ways Massage Can Increase Athletic Performance

Increased Psychological Readiness. Athletic performance is 50 percent physical and 50 percent mental. If you take care of the physical part by putting in the training, mileage, etc. needed to accomplish your goal, massage can help prepare you for the mental toll of competition. Studies have shown that massage increases your psychological readiness to prepare you for tackling a challenging physical activity. Whether it’s running your first marathon, hiking a fourteener or playing 18 holes of golf every weekend, massage can help you block out negative energy (self doubt, anxiety, nervousness) and tune your focus toward accomplishing the physical endeavor at hand. Massage also is also a great mood enhancer that can help with mental preparedness by stimulating our natural endorphins.

Enhanced Physical Performance. The physical benefits of massage have been realized for years by professional and novice athletes across sporting events. In order to realize peak physical performance, it is important to keep the body’s engine in tip-top shape. Deep tissue and sports massage techniques play an essential role in maintaining and advancing physical performance by increasing blood flow, reducing muscle tension, flushing out toxins, lengthening muscles, increasing overall range of joint motion, and decreasing muscle stiffness. Massage also has been known to enhance overall performance by decreasing exercise-induced fatigue in athletes. In a British Journal of Sports Medicine study, subjects performed a warm up cycle exercise, followed by 30-second high intensity exercises that were interspersed with 30 seconds of active recovery. The subjects’ heart rates, peak power, mean power and fatigue index then were recorded after either receiving 20 minutes of massage or passive rest. The study found that a significantly lower fatigue index was found in individuals who received the 20-minute massage versus rest alone.¹

Reduced Injury Risk. By incorporating massage into your active routine, you are taking a proactive approach to not only avoiding injury, but also increasing your chances of enhancing and maintaining peak performance in the short and long term. The key to reducing injury, though, isn’t massage alone. The combination of massage, stretching and movement creates a more fluid, strong muscle and body structure that can endure higher levels of wear and tear. Massage also is an integral component to balancing muscle groups and soft tissues in your body, minimizing the tendency for stronger muscle groups to overcompensate for weaker ones, which eventually can lead to injury or strain to the stronger muscle group.

Increased Recovery Time. Each year as you get older and try to maintain the same level of physical performance as before, recovery times seem to become longer and longer. Recovery time is an essential component to overall peak performance because the longer it takes to recover from strenuous exercise, the longer you spend watching the game on the sidelines. Studies have shown that massage after exercise fatigue significantly improved quadriceps performance when compared to rest alone,² and muscle soreness intensity was significantly lower when massage was used within 48 hours post-exercise.³ Get back into your active lifestyle more quickly between workouts by incorporating massage into your daily routine. ³

As you embark on your summer activity adventures this year, make sure to always include a regularly scheduled therapeutic massage in your arsenal of must-have supplies for peak performance success. Massage not only supports greater training intensity by shortening recovery time between workouts and feeding essential nutrients to the soft tissue of the body, but it also can be attributed to improving range of motion and muscle flexibility that results in improved efficiency, power and performance.

Get out, get active and start expecting more performance results from regularly scheduled therapeutic massages this summer. The skilled therapists at Elements Therapeutic Massage @ Bown Crossing in Boise, Idaho, will evaluate your health history, goals, challenges and lifestyle to determine the best massage for enhancing your physical performance. Call us at Elements today to start preparing your body for optimal performance this summer.

¹Robertson, A., Watt, J.M. & Galloway, S.D. (2004). Effects of leg massage on recovery from high intensity cycling exercise. British Journal of Sports Medicine, 4, 173-176.

Therapeutic Sports Massage - for the Elite and Occasional Athlete

Mon, 14 Feb 2011 12:13:00 -0600

Therapeutic Sports Massage - for the Elite and Occasional Athlete

Therapeutic sports massage was originally developed to help athletes prepare their bodies for optimal performance and aid in quick recovery. Many elite athletes consider sports massage an essential part of their training and recovery routine. They rely on it to help them train more effectively, improve performance, prevent injury and speed their recovery after strenuous exertion.

All that being said, you don’t have to be a professional athlete to get a therapeutic sports massage! It’s ideal for anyone who’s physically active – as well as someone who’s just starting out with a new workout program at the gym, running their first 10K or marathon, or doing anything else that’s outside their normal activity routine. If you’re a novice athlete, a pre-event sports massage can make a better, less-painful event for you. Or, if you’re a “weekend warrior”, a regular therapeutic sports massage may be just what you need to concentrate on a specific problem (sports or otherwise), chronic pain or a restricted range of motion.

There are four types of sports massages:

Pre-event Sports Massage - A short, stimulating massage before an event. It is directed towards the parts of the body that will be the most heavily involved in exertion.
Post-event Sports Massage – Usually this takes place either an hour or two after an event. The objective is to normalize the body’s tissues and prevent stiffness or soreness.
Restorative Sports Massage – Takes place during training to allow the athlete to train longer, harder and with less possibility for injury.
Rehabilitative Sports Massage – Should take place on a regular basis and is designed to either alleviate pain, increase range of motion or to restore the body to health.

Because every sport and athletic event uses muscle groups in a different way, there are a variety of methods used to administer a therapeutic sports massage. Generally, this is a type of massage often combined with various forms of stretching. A sports massage will stimulate circulation of blood and lymph fluids and may include one or more of the following techniques:

Deep Swedish massage – Long, broad and flowing strokes which may be used before, during and after any of the techniques listed here. Designed to increase circulation and remove toxins. It also re-aligns the muscle fibers to get them back to their normal state.
Deep Tissue massage – Muscle-specific massage for chronically tight or painful areas.

Trigger Point massage – Designed to break down adhesions and increase range of motion. Left untreated these tender points often lead to restricted and painful movement of entire body regions.
Lymphatic massage – Stimulates lymphatic-drainage pathways, which improves the body’s removal of excess fluids in the tissues that cause swelling and pain.

Compression Massage - A rhythmic compression into muscles to create blood flow and to soften the tissues. This is usually a warm-up for deeper, more specific massage work.
Cross-Fiber massage - A friction technique used in a general manner to create a stretching and broadening effect in large muscle groups. This helps reduce adhesions (knots in the muscles) and creates strong and flexible repair during the healing process.

Whether you’re a serious or an occasional athlete, enjoying less muscle pain and stiffness as well as improving your sense of well-being is good reason to take advantage of a regular therapeutic sports massage.

To get the most benefit from a therapeutic sports massage, be sure and ask your therapist about their training and techniques to learn what is right for you. And, no matter what type of massage you choose, the therapist should always check in with you about your needs and expectations during the massage.

At Elements Therapeutic Massage Bown Crossing in Boise, you can always find a skilled therapist to help with your sports-related aches and pains.

Massage and Weight Loss

Fri, 19 Nov 2010 14:01:00 -0600

You’ve had a fabulous holiday season - you’ve enjoyed your family and friends, the presents were wonderful and as always, you had plenty to eat and drink! The only trouble is, now you’re faced with your annual weight gain and your annual New Year’s resolution to get it off and get back in shape!

Of course, the first thing on your mind is to start dieting and to get into a regular exercise schedule. You know eating right and exercise are two sure-fired ways to recover from the holiday fun. Now, there’s a new addition to your annual “get back in shape” plan – this year add therapeutic massage to your New Year’s resolution.

Scientists now confirm what massage therapists have always known: massage can be a powerful and effective weight-loss tool. Massage is known to lower stress, improve circulation, increase mobility and speed recovery from overdoing it at the gym. Here’s how massage therapy specifically applies to your weight loss plan.

Massage improves circulation and the supply of nutrients to the muscles. After muscles are exercised, vital nutrients must be supplied to them so that they can recover and rebuild themselves. Massage maximizes the supply of these nutrients and oxygen through increased blood flow, which helps the muscles grow and burn more calories.

Massage also helps break down scar tissue built up from damage to the muscles, which further helps circulation as well as mobility. Also, massage helps flush toxins from the body, meaning your body can focus on the healthy foods you are eating and not the environmental toxins that build up over time, and especially during the holidays.

For those on an aggressive workout schedule, massage can greatly improve your flexibility and range of motion. This will make you less likely to hurt yourself, meaning more productive and pain-free hours in the gym which will result in greater calorie burn. Massage also helps reduce soreness by stretching, kneading and rubbing the muscles to keep them loose. With all this, there’s no taking off days from the gym, rather it’s easy to stay on a normal workout schedule.

If you’re new to massage or one who’s gained more than a few pounds during the holiday festivities, it’s understandable if you feel a little self-conscious about disrobing for a massage. But don’t worry, massage therapists are sensitive to your feelings and realize that nudity is the number one concern for many people experiencing a massage. Massage therapists are used to seeing all shapes, sizes and conditions of the body and they have an entirely clinical perspective, no different than any other health-care giver. Additionally, all clients are discretely draped under a sheet with only one body part being uncovered at a time. Of course, you can always undress to your level of comfort, leaving on portions of your clothing or undergarments.

Whether it’s a New Year’s resolution or a diet of any sort, always consider incorporating massage into your weight-loss routine with a bi-weekly or weekly treatment.

Losing weight is never easy. But thankfully it’s simple to incorporate massage in the healthy lifestyle that you’re building and to make it a regular on-going part of your life. It’s also a good idea to talk to your massage therapist or a doctor up front to let them know your weight loss goals, fitness routine and to determine how often you are getting massage. Don’t be surprised if there are more massages recommended at the beginning of your plan – this is normal and helps your massage therapist know your body’s way of handling stress and exertion.

Regular massage is just as important a component as a regular workouts and correct nutrition in any fitness and weight loss program. Elements Therapeutic Massage Bown Crossing in Boise, Idaho will work with you to create a plan for regular, ongoing massage therapy sessions that will fit with your budget and your schedule.

Can’t Sleep? Serotonin and Massage May be the Answer

Fri, 19 Nov 2010 14:01:00 -0600

Do you struggle for hours to get to sleep, no matter how tired you are? Or do you wake up in the middle of the night and lay awake for hours, watching the clock and worrying about the next day? If so, you’re not alone. Insomnia is a very common sleep problem with more than 30% of the adults in the U.S. suffering from it; and 10% experiencing chronic insomnia (National Sleep Foundation).

Insomnia comes from the Latin words for “no sleep”. It is characterized by difficulty falling asleep, difficultly staying asleep, waking up too early and poor quality, “non-restorative” sleep. Chronic insomnia is poor sleep every night or most nights for more than 6 months.

Insomnia takes a huge toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to long-term health problems, such as heart disease, diabetes and high blood pressure.

But you don’t have to put up with insomnia. There are a wide variety of methods recommended for treating insomnia. Many of them involve simple life-style and daily habit changes such as not watching TV in bed, avoiding excessive alcohol and caffeine in the evenings and developing a relaxing bedtime routine. Others involve a variety of medications – some over the counter; others prescriptive. But, now there are also complementary alternative medical (CAM) choices, one of which is therapeutic massage.

Serotonin plays a key role in mood, body temperature, physical coordination, appetite and sleep; and therapeutic massage can work to increase serotonin levels. A 2000 study on back pain and massage conducted by the Touch Research institute and the University Of Miami School Of Medicine demonstrated that in addition to a decrease in long-term pain, subjects receiving regular therapeutic massage also experienced an increase in serotonin levels and improved sleep*.

Therapeutic massage is a healthy and substance-free way to increase serotonin levels for the sleep deprived. Additionally, serotonin is a natural way to produce melatonin, which causes a drop in body temperature and positively influences sleepiness.

If you’re one of the 1,000’s of Americans suffering from lack of sleep, simple changes to your lifestyle and daily habits can always help. But you should also consider massage, as regular therapeutic massage sessions may prove to be the healthy, logical, safe and inexpensive way to put a stop to your sleepless nights.

Not sleeping? The skilled massage therapists at Elements Therapeutic Massage Bown Crossing in Boise, Idaho can help you get a good night’s rest.

* “Research: Massage Eases Lower Back Pain, Increases Range of Motion”, Massage Magazine, Jan/Feb. 2002

Oh, My Aching Back!

Fri, 19 Nov 2010 13:54:00 -0600

More than 100 million Americans suffer from lower-back pain, and nearly 25 billion dollars is spent in search of relief annually. A 2003 study shows that massage therapy produces better results and reduces the need for painkillers by 36 percent when compared to other therapies, including acupuncture and spinal manipulations*.

Therapeutic massage can indeed be an effective way to ease the pain of a wide variety of spinal conditions including: muscle tension, spasms, inflammation, aches, stiffness and pain. A skilled massage therapist will knead, rub and manipulate the affected muscles to increase blood flow (circulation) throughout the body. This will deliver oxygen and nutrients to the muscles and helps eliminate any acids or other waste products that accumulates in the affected area. The outcome is pain relief.

Here are some tips on how to massage away that pain in your back:

Make sure the massage therapist you use for your back pain has received training from an accredited school and that they have completed 500 hours of training.
If you’ve been injured during exercise of some type, consider a sports massage. Sports massage promotes both flexibility and relieves deep muscle tightness and strains.
For acute pack pain, request a deep tissue massage, but be prepared for an aggressive massage designed to liberate muscle fiber and detoxify the muscle tissue. There may be a slight level of discomfort, but it should not feel too uncomfortable. The therapist should check in with you during the treatment to determine if the pressure it right, “Should I go deeper, stay at the same level or even go somewhat lighter?”
Try a massage that alternates hot and cold treatments to alleviate back pain caused by sprains.
A hot stone massage can be very effective as the stones transfer heat into your body, allowing the therapist to work more effectively.
For a quick and temporary fix, look at investing in a hand-held home massager to take away minor pain. This will not provide all the benefits of a professional massage therapist but it will help you in a pinch.

Always remember, not all types of massage is appropriate for all types of back pain. A deep tissue massage is potentially not a good idea for someone suffering from rheumatoid arthritis or other degenerative diseases; however, a lighter touch massage would be appropriate. Be sure to always discuss the techniques to be used by the massage therapist, before beginning the massage session. If you have acute back pains, you should also consult your physician before beginning any massage therapy program.

At Elements Therapeutic Massage Bown Crossing in Boise, Idaho, our therapeutic approach is designed to match you with the therapist and the specific technique that’s best for your unique health and wellness situation. We also use a proprietary numbering system that indicates the level of work a therapist does, which is very important when dealing with back pain.

*Annals of Internal Medicine, June 2003

Benefits of Massage Therapy for Seniors

Fri, 19 Nov 2010 13:53:00 -0600

It’s no secret that the fastest-growing segment of the American population is 65 or older. According to the Department of Health & Human Services, the number of people 65 and older numbered 39.6 million and represented 12.9% of the US population in 2009. By 2030, there will be about 72.1 million people 65 and older, or 19% of the population. As this population group grows, there will be an increased emphasis on health, quality of life and well-being.

Massage therapy offers many possibilities to this senior group of citizens. Massage can provide relief from various types of muscle tension and overall discomfort for seniors who are still very active as well as those who are living with limiting conditions such as arthritis, diabetes, heart disease, or high blood pressure

Therapeutic massage, provided by a licensed massage professional, has been proven to do the following:

Decreases anxiety and stress
Lessons the symptoms of depression
Stabilizes blood pressure
Helps alleviate sleep disorders
Increases circulation
Improves joint mobility
Decreases inflammation
Increases the sense of well being
May lesson dependence on pain medications and other types of medications
Improves the flow of lymphatic fluid
Improves digestion
Provides much needed touch and nurturing

Additionally, the American Massage Therapy Association (AMTA) states that massage therapy can improve the quality of life for those in hospice living or comfort care.

Most licensed massage therapists are knowledgeable of the conditions that can occur in seniors, and can provide light to medium touch massage for specific, individual needs. Of course, all therapists are sensitive to each client’s sense of modesty and privacy and will respect and accommodate special requests. Before undergo any massage session, it is always recommended to discuss your needs and make sure the therapist is trained in massage techniques for seniors.

Some may wonder if a physician’s approval or a prescription is required for massage therapy, and it is generally not. However, there may be instances when a client should consult with their physician to insure safety before beginning a massage program. For example, someone who has an acute illness, is undergoing chemotherapy, has osteoarthritis, osteoporosis or has had recent surgery, should talk to their doctor first.

All of the Massage Therapists at Elements Therapeutic Massage Bown Crossing in Boise, Idaho are trained in providing a massage that is specific to the needs of senior clients.

10 Natural Ways to Relax and Rejuvenate

Thu, 16 Sep 2010 17:51:00 -0500

By Monique N. Gilbert

Protecting the immune system and managing stress are vital aspects of living longer, feeling younger, and being healthy. Here are 10 ways to reduce stress, boost your immune system, and slow down the hands of time.

Physical activity. Regular exercise -- whether it's walking or dancing -- strengthens your cardiovascular system, heart, muscles, and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention, and cognitive performance, and lowers cholesterol, blood pressure, cortisol, and other stress hormones.

Yoga and stretching. The slow movements and controlled postures of yoga improve muscle strength, flexibility, balance, circulation, mental focus, and calmness.

Hand hygiene. The most effective measure in preventing the spread of germs is good hand hygiene. Washing your hands as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. Carry alcohol-based hand wipes to control exposures away from home.

Laughter and humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol and benefits the immune system.

High nutrient diet. Eat foods rich in antioxidants (strawberries, oranges, tomatoes), omega-3 fatty acids (walnuts, salmon, soybeans), and folate (dark green, leafy vegetables). Antioxidants neutralize molecules that can cause heart disease, cancer, and premature aging. Omega-3 fatty acids have anti-inflammatory, cardiovascular-enhancing, and immune-regulating properties. Folate prevents age-related cognitive decline, ensures DNA integrity (important during pregnancy), and promotes healthy red blood cells.

Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety.

Sleep. Sound sleep has a profound impact on stress

levels, immune function, and disease resistance. Your body and immune system do most of their repairs during sleep, so strive to get in seven to eight hours each night.

Positive thinking. Optimism can counteract the negative impact stress, tension, and anxiety have on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically.

Tea. Regularly drinking green and black teas throughout the day can help strengthen your immune system and your body's ability to fight off germs and infections.

Hydrotherapy. Relaxing in a hot bath relieves sormuscles and joints, reduces stress and tension, and promotes sleep. Add music, soft lighting, and scented oils to create a spa experience in the privacy of your own home.

Originally published in Massage & Bodywork magazine, April/May 2005.

Of course it goes without saying a massage at Elements Therapeutic Massage at Bown Crossing in Boise is most definitely a TOP 10 way to Relax and Rejuvenate!

Music = Heart Health

Thu, 16 Sep 2010 17:50:00 -0500

By Jenny Good

Listening to music may enhance heart health, according to a recent study conducted at Italy's University of Pavia. Researchers followed the heart rates, breathing, and blood pressures of 24 participants as they listened to random selections of music for 20 minutes while lying at rest. Selections varied from Indian music and classical to techno and rap. Interestingly enough, personal taste didn't seem to affect the results. Rather, tempo became the prime determinant in affecting measurements. For example, fast tempos drove up heart beats, breathing, and blood pressure, while slower tempos were calming. Altogether, though, any music proved beneficial, as during pauses between styles, heart rates, breathing, and blood pressure improved beyond that seen before the participants listened to any music. Researchers say this suggests that any type of music -- fast or slow -- may have beneficial effects on the heart.

Moving Through Life Toward Health

Thu, 16 Sep 2010 17:46:00 -0500

By Sonia Osorio

We're busier than ever with longer workdays, less leisure time, shorter lunch hours, longer commutes, and more demands than ever before. We may even be in a job that doesn't fulfill us, yet we spend most of our time there. When the day ends, we have almost no energy left to do what we enjoy. We live in a society that gives us ongoing mixed messages: one message has us aggressively achieving success, another collapsing in front of a TV or computer screen for "relaxation," and another working out to achieve a perfect body. We need to find a balance between hyperactivity and healthy activity.

Plenty has been written about the therapeutic benefits of exercise. So, why aren't more people reaping those benefits and moving toward health and well-being? We need to reexamine our notion of what exercise and movement are and consider what we're moving toward or away from. Then we can begin to ask ourselves other questions: Not just are we fit, but are we physically, emotionally, and spiritually healthy? Are we happy? Do we enjoy how we're moving through life? How can we integrate more healing movement into our days?

Exercise as "Medicine"

We sometimes see more barriers than options to exercise. But what if we reoriented our point of view to notice where the opportunities lie? We can begin by simply redefining exercise (with its sometimes negative connotation of obligation) to movement. Already opportunities arise: How do we want to move in our bodies and in our lives? How can we have fun doing that? How can we move more (or maybe less, if we need to slow down)? How does it feel to be still? How can we make time to move into pleasure, to move with pleasure? Already, the notion of movement takes on a more healing expression. Rather than simply being another item on our to do list, it becomes a way for us to examine our lives, to see where we can move toward health, and use physical activity as a way to support this.

"When most people think of medicine, they visualize something material like a pill to be popped, a liquid to be swallowed, or an injection to be endured," writes Carol Krucoff, author of Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise (Harmony Books, 2000). "Some might also consider surgery, tests, or procedures ... [But] simple physical activity can have profound healing effects."

Krucoff, who cowrote the book with her husband, Mitchell, a Duke University cardiologist, advocates movement as preventive medicine, saying it's an ideal way to combat the increasing number of inactivity-related health conditions such as heart disease and obesity. This could actually be expanded to include stress-related conditions. In fact, it's often this combination of inactivity and increased stress that wreaks havoc on our immune system, endocrine system, and circulatory system. Every system in our body, in fact, responds to stress and inactivity. But, if this is true, then the inverse is also true: every system in our bodies will also respond to movement and pleasure. To make movement pleasurable and to use it as a way to reconnect with our bodies is, in many ways, the perfect antidote to the cycle of inactivity/hyperactivity and stress. As we move more in this way, we gain energy and health, we feel rejuvenated and relaxed, and we become more physically and emotionally aware.

Emotional and Spiritual Fitness

We often focus on physical fitness, but any movement toward health must also include emotional and spiritual fitness. Psychologist Nancy Mramor, PhD, author of Spiritual Fitness (Llewellyn Publications, 2004), ties emotional fitness with our physical health and with our heart's expression. "There is evidence that the largest number of heart attacks occurs on Monday morning between 8 and 9 a.m.," she says. "This occurrence is related to the experience called joyless striving. It applies to feelings of having to force yourself to go to a job that you have no interest in, or even truly dislike. Clearly these feelings suggest a lack of emotional fitness in the match between the employee and the job."

The heart of the person pumps much more than blood, it also pumps our passion. It lets us know what we love doing and who we love doing it with, it circulates our compassion and reminds us of our commitment to life. When we're emotionally connected to the work we do in a healthy way, and to one another in a supportive way, we not only survive, but we can also thrive because we have more energy available to become who we're meant to be. Physical, emotional, and spiritual fitness are all intimately related. In understanding this interrelationship, we can begin to move toward health.

Personal and Interpersonal Health

Interpersonal relationships, in fact, are one of the three major causes of life stress, along with environmental events/conditions and personal attitudes and beliefs. In his book, Love & Survival (Harper Collins, 1998), renowned physician Dean Ornish, who first proved that heart disease was reversible through lifestyle changes, says that in order to survive, we need not only care for our lives, but the lives of others. Individuals with supportive relationships get sick less, heal faster, and live longer.

Our health and well-being are not about being hyper-active or inactive. They're about finding a balance, making our actions conscious, and learning to move in ways that are both healthy and appropriate in own lives, then moving this healing energy out toward others. So, rather than exhausting or limiting our energy, we learn to expand it. Then we can begin exercising in a whole new way--exercising our right to choose and to better understand our body, our life, and what we want to be doing with it.

Begin by checking in with yourself as you're moving through your day: How does your body feel right now? How are you breathing? Where is this movement taking you? Do you feel good? Are you satisfied? Are you happy? If not, then change something. Change how you're moving, where you're moving toward, or look at what you're moving away from.

"Become the change you seek in the world," Mahatma Ghandi said. This isn't about a temporary quick fix to end a bad habit, lose some weight, or fill our time. This is about long-term change--making more conscious use of our time and of our life. It's about moving though life in healthy and healing ways, and expanding our idea of who we can be. Then our view of the world widens, our heart grows, our spirit soars, and our body moves toward true change. This is the healing power of movement.

Help yourself improve your health and well being at Elements Therapeutic Massage Bown Crossing in Boise!

Come Check Out Our New Waterfall!

Mon, 26 Jul 2010 18:52:00 -0500

elements at Bown Crossing in Boise has re-decorated our front lobby! Stop by anytime between 9-8 M-Th. or 9-7 Fr-Su!

We would love to see you!

Sleeping with the Enemy? (Hint: It's Stress)

Tue, 25 May 2010 14:37:00 -0500

Lying awake at night? Can’t stop your mind from worrying about what happened yesterday and what will happen tomorrow? It’s not healthy — and that’s not just a saying.

Stress and the way you react to it may be affecting your health, even though it may not be apparent to you. You may think that persistent headache or inability to focus is caused by a physical illness, but the culprit may actually be excessive ongoing stress in your life. And it can lead to serious health problems.

According to the National Institutes of Health, stress is at the root of 80 percent or more of all illness and doctor visits in the U.S.. Here's how stress increasesyour risk of serious disease, your healthcare cost and your productivity.

Health effects of stress

The health effects of stress identified by The Mayo Clinic can range from relatively minor symptoms and conditions including …

Headache
Back pain
Upset stomach
Sleep problems
Irritability
Lack of focus
Forgetfulness
Overeating

… to more acute and critical health conditions including …

Chest pain
Heart disease
High blood pressure
Depression
Decreased immunity

What can you do to reduce stress?

First, recognize that you can’t prevent stress. It’s part of everyday life — and some level of stress is actually good for you. It’s how you react to stress, as well as a lifestyle that brings a frequently elevated levels of stress into your life, that can get you and your state of health into trouble.

Health experts agree that making lifestyle changes to help you identify your stress triggers and, most importantly, better manage your reactions to stress, can bring numerous health benefits.

Stress management techniques recommended by medical experts include massage as well as exercise, guided relaxation and breathing techniques, meditation, yoga and tai chi. (please spell check)

How massage can help you manage stress

The Mayo Clinic notes that studies have found massage helpful for stress relief and for managing anxiety and depression, as well as boosting immunity. Massage has been shown to help regulate hormones including norepinephrine, cortisol and serotonin — naturally occurring chemicals in the body that are associated with stress, relaxation and mood.

Beyond the physical effects of tactile manipulation of the muscles, tissues, joints and organs, the stress-relief and health benefits of massage also come from the caring and comfort of physical touch.

These benefits of regular massage can help you cope with stress when it’s occurring — and also develop a stronger everyday resilience to the stresses life will inevitably bring.

Stressed to the max? We can help. Our team of massage therapy professionals at Elements Therapeutic Massage Bown Crossing in Boise is trained to help you identify your stress “storage” points and release the tension physically — so you can let it go more easily and feel calm, cool and in control of whatever comes at you. Life brings it on. We get it out.

Be sure to check with your doctor if you’re experiencing chronic stress. Your symptoms could be associated with a serious health condition.

5 Ways a Prenatal Massage Should Be Different

Tue, 25 May 2010 14:36:00 -0500

Pregnancy can be so uncomfortable! Time for a massage — but do you need a special kind of massage when you’re pregnant? What’s different about it besides the fact that you might not be able to lie on your stomach? Here’s why the experience, techniques and benefits of a prenatal massage are different from a standard massage.

When you’re expecting a baby you’re likely to feel all kinds of aches and pains. The added weight you’re carrying, along with the way it’s centered in the front of your body, can cause changes in your posture and gait as your body tries to compensate for your changing center of gravity. But as the uterus expands, the baby grows and your hormone levels shift, it’s more than just backache that can ensue.

There are several ways in which a real prenatal massage is different than the average relaxation massage you receive at a typical day spa. These differences become more important and more pronounced as your pregnancy progresses — with more adjustments made in your second and third trimester vs. in your first trimester.

Prenatal massage techniques are designed to …

Reduce swelling. Special manipulation techniques can be used to stimulate soft tissues to reduce edema (fluid retention). Edema is often caused by the fact that the heavy uterus can reduce circulation and increase pressure on major blood vessels, notes the American Pregnancy Association based on research published in the Journal of Psychosomatic Obstetrics and Gynaecology.
Relieve sciatica. Sciatic nerve pain is a common complication during pregnancy because the uterus rests on the pelvic floor and lower back muscles. The pressure radiates pain through the sciatic nerve into leg muscles, in turn causing those muscles to swell and put pressure on nearby nerves. Massage therapy can reduce inflammation in the nerves by helping to release the tension on nearby muscles. Many pregnant women experience significant reduction in sciatic nerve pain through regular massage.
Balance hormone levels. Recent studies have shown that massage during pregnancy significantly improved regulation of the hormones norepinephrine, cortisol and serotonin — hormones associated with stress, relaxation and mood. These improvements can help expectant mothers balance out mood swings and reduce the risk of low birth weight or complications with delivery, reports the APA based on an article on massage therapy effects on pregnant women suffering with depression, in the Journal of Psychosomatic Obstetrics and Gynaecology.
Keep baby safe. The intensity of the pressure applied to the muscles and tissues, and the positioning of the mother’s body, should be adjusted to ensure that the baby is protected.

5 tips for getting the right prenatal massage for you

Tell your massage therapist how far along you are and when your due date is.
Ask for a massage therapist experienced in prenatal massage techniques. These professionals specialize in prenatal and postnatal massages.
Advise the therapist of any particular troubles, concerns, aches … Point out where you’re feeling pain or discomfort, when it tends to be at its worst, and what activities seem to aggravate it or cause it to flare up.
Be specific. “Feels like” comparisons are helpful here — does it feel like a needle in your back every evening, or a dull ache in your hip when you try to bend?
Ask about Swedish massage. Swedish massage is a recommended prenatal massage method because it is effective at relieving many discomforts related to the changes in hormone levels, spinal and joint alignment, and circulation that are often experienced by pregnant women. Swedish massage aims to relax muscle tension and improve lymphatic and blood circulation. The therapist uses long, gliding strokes and kneading and tapping techniques on the top layer of muscles; and may also manipulate the joints gently to improve range of motion.

Be sure to consult your doctor first about whether a massage is suitable for your condition.

When you’re nearing delivery, schedule yourself for a postnatal massage. This type of therapy is differs from a prenatal massage in that it focuses on toning a new mother's body and reducing fluid retention. And of course, it can help ease the stresses of all the change you’re experiencing at home (like getting up with the baby in the middle of every night) — and that release and renewal can help you be a better mom.

At Elements Therapeutic Massage at Bown Crossing in Boise, we’ll work with you and your practitioner to create a plan for regular, ongoing massage therapy sessions that can keep you healthy while working with your schedule and lifestyle, your health concerns and your priorities. Call or come in today and let’s talk about how you can get more massage and well-being in your life.

Need to Detox? Massage Can Help

Tue, 25 May 2010 14:34:00 -0500

Not feeling your best and not sure why? Might be time to detox.

You don’t have to go on a detox diet or drink special smoothies to detox. Start with a massage to kick-start your body’s own natural cleansing processes, which can slow down for a variety of reasons — lack of regular exercise, too little fluids or fiber in the diet … If you haven’t been taking the best care of yourself, a detoxifying massage can help set things right again.

How does massage help the body detox, exactly?

The rhythmic strokes and pressure applied to muscles, tissues and organs during massage therapy help stimulate the circulatory system. It works sort of like a sponge: When pressure is applied to the tissue and fat, toxins are literally “squeezed” out from in between the muscle fibers and cells. They’re released into the circulatory system for easier elimination.

The lymph system is key

Your lymphatic fluid system works with your cardiovascular circulatory system to flush out toxins and carry immune cells throughout the body to help defend against infections. If your lymph fluid circulation gets sluggish, toxins can accumulate and immune cells may not get carried to the areas of the body where they’re needed.

Since the lymph system doesn’t have a big central pump like the heart to keep things moving, it has to rely on gravity, exercise, breathing … and massage. So if you haven’t been as good as you should about your exercise, diet and “me time” routine (it happens to the best of us!), that can affect how you feel, causing aches, pains and swelling (lymph edema). It can also cause deterioration in organs and glands like the thymus that are vital players in your immune system.

It’s easy to see why detoxification is important to avoiding illness and chronic health conditions. So if you’re not feeling your best or haven’t been as good about your diet and exercise routine lately, try a massage to get back on track. Remember to drink a glass or two of pure water after massage to help the body flush out toxins more rapidly.

Can Massage Therapy Save You Money on Healthcare?

Tue, 25 May 2010 14:32:00 -0500

You might think of a massage as a luxury. But can massage therapy actually pay for itself by reducing your medical bills?

There’s growing evidence that massage is a beneficial complement to medical treatments for certain chronic health conditions. Significant research is ongoing in this area, notes the National Institutes of Health’s National Center for Complementary and Alternative Medicine (NCCAM). While experts emphasize that the medical benefits of massage need more study, some research has shown evidence that massage therapy is effective in treating chronic health conditions that lead to billions of dollars in healthcare costs a year in America.

Ranging from back pain, migraines and fibromyalgia to anxiety and depression, chronic health conditions are costing Americans dearly in out-of-pocket medical expenses to seek relief at doctor’s offices, pharmacies and operating rooms. These are the types of conditions that massage can help with the most.

According to NCCAM, a 2008 review of 13 clinical trials found evidence that massage may help relieve chronic low-back pain.
The Mayo Clinic notes that some studies have found evidence that massage therapy is beneficial for anxiety and noted that ongoing sessions of massage therapy can reduce "trait anxiety" (general anxiety-proneness) — as well as improve symptoms of depression.
According to The Mayo Clinic, some research has shown that massage decreases chronic pain in people suffering with fibromyalgia or migraines.

Massage is even being used to help make cancer treatment less traumatic and debilitating. Massage therapy has been shown to bring a 50 percent improvement in symptoms including anxiety, pain and fatigue among patients being treated for cancer, according to the Integrative Medicine Service at Memorial Sloan-Kettering Cancer Center. And a study of more than 300 advanced-stage cancer patients in multiple hospice facilities found that massage may help relieve pain and boost mood for cancer patients.

Increase the benefits with regular massage treatments

Regular ongoing massage treatments can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year, notes the Associated Bodywork & Massage Professionals group. Getting a massage at consistent intervals is an investment in your health, and just because massage feels like pampering doesn’t make it any less therapeutic.

Think of massage appointments as one of your ongoing health and wellness habits that you do to prevent the costs, stress, pain, discomfort and upheaval associated with illness and disease.

More massage! Better health!

What Kind of Massage Do You Need Right Now?

Tue, 25 May 2010 14:30:00 -0500

Choosing from a menu of massage techniques may sound like a heavenly dilemma (so many techniques, so little time …). But the choice you make is a weighty one — and it’s not just about your preferences for light or deep pressure, but also your health and physical condition right now.

So how do you know which massage therapy technique is best for your health concerns and priorities? Here’s how to know your options so you can get the greatest therapeutic benefit from your massage.

Swedish massage

Best for: Relaxation, stress relief, first massage

The most common form of massage therapy in the U.S., Swedish massage is designed to warm up the muscle tissue to release toxins, tension and soreness. The strokes are longer and slower than with many other forms of massage. It’s usually done using the hands, sometimes with the forearms. Swedish massage can be done using lighter or deeper pressure, but the strokes are long — from the shoulders to the low back and back up, for example, or from wrist all the way up the arm into the neck and then back down again.

This form of massage is typically very relaxing and is an ideal technique to experience if you’ve never had a massage before.

Deep tissue massage

Best for: Chronically tight or painful muscles, repetitive strain, postural problems, recovery from injury

Deep tissue massage is a combination of various techniques used to increase the level of pressure applied to the body. It’s often done more with the forearm or elbow to help exert more pressure into the tissue. Two of the most common specific forms of deep tissue massage:

Petrissage is a massage movement that is much like kneading bread; the therapist uses this technique to get the blood flow into a traumatized area of the body. It’s typically applied in a specific area of the body rather than used as a full-body treatment.
Friction is another technique that produces heat and helps bring more concentrated blood flow to an area.
Tapotement (tah-pōt-ment´) is often described as karate chopping but can be done in other ways as well, such as using the fingertips or with the hands cupped. The main characteristic of tapotement is a rapid, rhythmic tapping motion, usually with a higher intensity of pressure applied to the tissues than with many other forms of massage.

Most deep tissue techniques are done at a slower pace, with lots of communication between the therapist and the client. The therapist should check in with you during the treatment by asking, “With this pressure would you like me stay here or go deeper or lighter?”

There might be a certain level of discomfort — what we call ‘in a good pain range’ — for deep tissue massage to be effective. But it should not feel too uncomfortable. It’s similar to stretching — it may not feel very good to start, but if you breathe and hold the stretch, it starts to feel better.

Trigger point work

Best for: Highly localized “knots” where the body holds tension;

Trigger point work is designed to get into those little knots. It’s often done using the thumb, knuckle or elbow to apply static pressure to those points. The therapist can feel that knot to detect when it’s loosening up and is trained to know what a muscle is supposed to feel like normally versus what it feels like when it’s “in knots.”

Common trigger points — like that nagging area between the shoulder blades — are associated with the fact that toxins commonly accumulate in certain places in the body. When the therapist locates a trigger point and applies pressure, that pain will often “refer” or travel to another part of the body. For example, if the therapist applies pressure to your hamstring or back of your leg, you might feel it in your lower back.

Trigger point work will help get an injured client’s muscle tissue back to a more normal state, but the initial massage may be about getting everything around that injured area more relaxed. Sometimes a client’s tissue can’t take the deeper pressure work, or the client doesn’t like the feeling of the deep tissue work – it may be uncomfortable for some clients.

Hot Stone Massage

Best for: easing muscle tension without deep pressure; maximizing massage time

A hot stone massage might look and feel too good to be therapeutic, but these stones do in fact serve a clinical purpose.

The shape of the stones themselves enable the therapist to use special techniques that can deliver more therapeutic benefit — benefits you’ll really feel.

A therapist might use the rounded edge of a stone around the shoulder blade or in the low back or neck area to really relax the tissue between the muscles and the bone.

Then there’s the heat, of course. Beyond the “ahhh” factor of feeling those hot stones go to work on your aching back or neck, the stones transfer heat into your body. Thus allowing the therapist to work more effectively.

Still, you want the longest session you can get with a hot stone massage. The stones are pre-heated to 125 degrees at the time your session begins. You want an 80- or 110-minute hot stone massage to get the greatest benefit.

Prenatal Massage

Best for: Decreasing swelling, relieving aches and pains, easing the physical and emotional stresses of pregnancy

If you’re pregnant, it’s very important to work with a therapist who’s trained in prenatal massage. Prenatal massage training includes instruction in specific modifications used to help protect the baby, relieve symptoms like edema (swelling) and low back pain that are common during pregnancy, and make Mom more comfortable both during and after the massage.

Prenatal massage is typically done with the client lying on her side, or on her back with a wedge to support the back and knees to take pressure of the baby off the mom’s internal organs.

The therapist also needs to be trained on certain aspects of prenatal massage such as pressure points that may have the possibility of triggering contractions. Research doesn’t necessarily prove that, but you want to make sure the therapist is knowledgeable in this area.

Sports massage

Best for: Preventing and treating injury and enhancing athletic performance.

Sports massage is designed mostly for pre– or post–sports event work. For example, you might get a sports massage the day of or the day before an event such as a half-marathon to get the body really ready for the activity.

Sports massage is typically not as relaxing as other forms of massage — the generally more fast-action than Swedish massage; the techniques the therapist uses to apply pressure to the body move at a faster pace. Aided stretching is also a common sport massage technique; and it’s used to help get the lactic acid buildup in the muscles to dissipate.

But you don't have to be a professional athlete to get a sport massage. It's ideal for anyone who’s physically active — as well as someone who’s just starting out with a new workout program, running their first 10K or marathon, or doing anything else that’s outside their normal activity routine. Especially if you’re more of a novice athlete, a pre-event sports massage can make that a better event for you. And for regular marathon runners, there are specific techniques used to help a body that’s been through that kind of intense event.

Right technique, right therapist

The majority of massage therapists are trained in Swedish and deep tissue massage. Some have had advanced training in other techniques, and everyone has techniques in which they’re especially skilled or experienced. So a high-quality therapeutic massage provider will look at your health history, goals, challenges and lifestyle to match you with the therapist who’s best for your situation. You don’t want to just get put in a time slot – you need to be matched to the right therapist for you.

Your preference for light or deep pressure is another reason you want to be matched to a therapist vs. just a time-slot technique. Massage therapists’ level of pressure is not determined by the therapist’s stature, size or strength, but by how they leverage their body weight to do the deep bodywork.

Many people believe a male therapist is stronger than a female therapist and assume they’ll get a deeper massage, but that’s really not true. There are a lot of petite female therapists who know how to leverage their body weight and provide a deep tissue massage experience. So remember, gender doesn’t determine the type and depth of massage you will get.

At Elements Therapeutic Massage at Bown Crossing in Boise, our therapeutic approach is designed to match you with the therapist and the specific technique that’s best for your unique health and wellness situation. We specialize in customizing each massage session to the specific needs of every client. Therefore we often incorporate techniques from each type of massage to ensure that you receive the best and most appropriate treatment.

We also use a proprietary numbering system that indicates the level of work a therapist does. Level 1 is light pressure and Level 4 is deep pressure. Some conditions such as cancer, epilepsy, or diabetes are not appropriate for some massage techniques. Please consult your physician before beginning any massage therapy program.

3 Reasons to Get a Massage More Often

Tue, 25 May 2010 14:28:00 -0500

We'd all love to get massage on a regular basis. If that sounds more like a luxury and not a necessity, check your facts. Health experts recommend regular massage therapy with good reason!

Consider these three excuses to get a massage as often as you like:

1. Your pain wasn’t built in a day.

You didn’t develop that ache or pain or health condition overnight. Pain comes from things you do over a period of months and years, like working at a desk or computer. And it’s likely to reoccur simply due to the routine of everyday life and the toll that it takes on your body.

A regularly scheduled massage helps you keep on top of your health rather than playing catch-up all the time. American comedian and actor, Bob Hope received a massage almost every day of his life and he lived to be almost 90.

Think about how much money you spend on healthcare to treat symptoms like chronic pain, headaches, fatigue, insomnia, anxiety and depression — and to diagnose you when you’re sick — and consider then how much you could save by adding a preventive treatment like regular massage.

2. Stress happens — all the time.

Your stress triggers are always with you, not just on days when you decide to treat yourself to a massage. Sure, there are bigger, one-time events that are intensely stressful, like losing a job. But low- to moderate-level stress triggers — crazy traffic, difficult people, delayed flights — are an ongoing part of everyday life. And experts widely agree that this chronic, continual stress is the underlying cause of 80 to 90 percent of all health conditions.

Stress leads to all kinds of serious, chronic health conditions including high blood pressure, insomnia and obesity. And there’s more and more research showing that stress alone can lead to certain types of cancer.

You can’t stop stressful situations from happening. Even if you practice stress management techniques like meditation, it’s challenging to completely prevent the natural chemical reactions that stress triggers in your body. But you can manage its lasting effects on your health by “stress-detoxing” on an ongoing basis. Frequent and consistent massage helps your body sustain its stress resilience mechanisms and keeps stress hormones in balance, in turn reducing the risk of chronic health conditions and illnesses.

Therapeutic massage can become a part of a regular stress management program. Making this is a priority can help you maintain a healthy weight, sleep better, and even alleviate depression in certain situations.

3. Quality of life isn’t just for special occasions.

At Elements Therapeutic Massage at Bown Crossing in Boise, about half our clientele comes in for regularly scheduled massages. Some of the longtime clients become concerned if they can’t come in for their regular session — because it helps keep them healthy and enables them to lead an active lifestyle.

Even if you’re not experiencing pain or mobility challenges that keep you from hiking, biking, golfing or other physical activities you enjoy, massage can simply be the breather you need to keep your sanity and perspective in a hectic society. Think about how that can improve your outlook, attitude and relationships with your spouse, kids, family, friends, coworkers, boss....

Not sure how often you should have a massage? Almost everyone can benefit from a monthly massage. Depending on your health situation or concerns, a more frequent massage may be in order. Ask us about how a regularly scheduled massage regimen could help you save on healthcare costs like over-the-counter remedies for stress-related symptoms and illnesses. We’ll take the time to discuss your unique situation, lifestyle and health concerns, and help you decide whether an ongoing program could benefit you.

Appointment Avaliability for Mother's Day

Tue, 04 May 2010 16:57:00 -0500

Elements Therapeutic Massage at Bown Crossing in Boise still has some appointments available for Mother's Day weekend. To book a session for the number one mom, call the studio at: 331-9900.

Mother's Day!

Sun, 18 Apr 2010 14:11:00 -0500

Mother's Day gift certificaes are available!

Web Requests

Tue, 13 Apr 2010 15:50:00 -0500

Dont forget about the new program we are offering at Elements Therapeutic Massage at Bown Crossing in Boise! WEB REQUESTS!

Go To our website of call the studio to find out more!

Tax Relief!

Sun, 11 Apr 2010 19:54:00 -0500

Save $10.40 off any regularly priced massage through the end of April!

Just come in to Elements Therapeutic Massage at Bown Crossing in Boise for your massage, and ask for the "Tax Relief" Special!

Beat Coach Pete!

Sat, 10 Apr 2010 19:24:00 -0500

If you beat Pete, or even if you finished behind him, come into Elements Therapeutic Massage at Bown Crossing in Boise today to get a relaxing massage! Let one of our talented therapists take away the pain and fatigue of the 5k run this morning.

Spring Has Sprung!

Fri, 09 Apr 2010 19:37:00 -0500

Its that time of year again! Yard work and spring cleaning are on the top of your to-do list. After a hard day in the yard or house, why not treat yourself to a nice, relaxing massage at elements?

Call Elements Therapeutic Massage at Bown Crossing in Boise to set up an appointment this weekend! 208-331-9900

Wolf Pack Fun Run!

Tue, 06 Apr 2010 16:37:00 -0500

Come join Elements Therapeutic Massage at Bown Crossing in Boise

5th annual Timberline Wolfpack Fun Run

Saturday, April 24th

Timberline High School

registration starts at 7:30am

1 mile kids race at 8:30am

5k event for walkers and runners at 9:00am

for more information please visit

www.wolvesathletics.com

or e-mail

tol.gropp@boiseschools.org

Easter

Fri, 02 Apr 2010 19:46:00 -0500

elements at Bown Crossing in Boise will be open normal business hours on Sunday, April 4th. These hours are: 9:00am to 7:00pm.

If you would like to set an appointment for Sunday please call the Studio at 331-9900!

Drink Water!

Sat, 27 Mar 2010 14:06:00 -0500

The health benefits of water are numerous! Remember to always stay hydrated, especially after receiving a massage. From your therapists at Elements Therapeutic Massage at Bown Crossing in Boise!

Weekend Appointments

Fri, 26 Mar 2010 14:32:00 -0500

Elements at Bown Crossing in Boise has appointments available this weekend!

Call or stop by the Studio to set up a relaxing massage!

Weeknight Appointments.

Tue, 23 Mar 2010 20:27:00 -0500

Elements Therapeutic Massage at Bown Crossing in Boise is open untill 8pm Monday through Thursday! These evening appointments are great for people who work all day, and need to take some time to relax before going home for the night. If you would like an evening appointment please call the Bown Crossing studio at 208-331-9900.

Outcall Chair Massage

Mon, 22 Mar 2010 16:02:00 -0500

Chair Massage in Your Business

Chair massage involves the use of a specially designed massage chair in which the client sits comfortably and is fully clothed. Chair massage includes Swedish and Deep Tissue Massage techniques, which can be performed in a variety of locations including businesses and public events.

Chair Massage for employees-

Chair massage is a cost effective way to reward your employees for showing hard-work and dedication to your company. Instead of buying them lunch again, why not spoil your staff with a relaxing chair massage without having to leave the office.

Chair massage for customers/clients/patients-

Chair massage is an excellent way to drive business traffic and show appreciation to your valued customers. Whether it’s on a regular basis or for certain events, chair massage is a great addition to your business.

Call Elements Therapeutic Massage at Bown Crossing in Boise at 331-9900 to find out more details about how our chair massage services can benefit you!

Level System

Sat, 20 Mar 2010 14:57:00 -0500

One special benefit of being an elements client and therapist is our unique level system. This system allows us to match you with the best therapist for your needs.The level system uses 4 levels of pressure, understanding what they mean will allow you to describe the type and pressure of massage you will want during future sessions.

Level 1:
gives a light and relaxing massage
Level 2:
gives a medium pressure massage with no specific trigger point work
Level 3:
gives a medium to deep pressure massage including some trigger point work
Level 4:
very deep massage including trigger point work

The next time you schedule a massage, let us know what level you would like, and we'll be sure to set you up with the best therapist to fit your needs. It's just another way for us to make sure you are getting the best experience possible!

From your friends at Elements Therapeutic Massage at Bown Crossing in Boise!

Referral Rewards!

Thu, 18 Mar 2010 20:24:00 -0500

Share the power of the healing touch! Start sending your friends and family to Elements Therapeutic Massage at Bown Crossing in Boise and reap the rewards.

Send in 3 new referrals and receive a free upgrade to an 80-minute massage.

Send in 6 new referrals and receive a free 55-minute massage.

Send in 10 new referrals and receive a free 80-minute massage.

Everything Gold

Tue, 16 Mar 2010 20:23:00 -0500

Please join us Friday, March 19th any time between 9:00a.m. and 6:00p.m. for a day of fun at SpringHill Suites ParkCenter located at 424 E. Parkecenter Blvd.

We will be celebrating the Everything Gold Open House, showcasing the golden businesses of Bown Crossing and ParkCenter.

There will be raffle prizes, giveaways and tastings from, Tavern Wine Market, Gold's Gym, Eastside Cycles, Walgreen's, BlueCow Frozen Yogurt, Flat Bread Community, Powell's Sweet Shoppe, Mazzah, Smoky Mountain Pizza, the Refuge and more.

Elements Therapeutic Massage at Bown Crossing in Boise will be there, providing massage and a raffle prizes! For more information please contact:

Jennifer Burton. jburton@innventures.com

New Massage Therapist - Angie

Thu, 11 Mar 2010 18:32:00 -0600

Education: Currently Attending Boise State University Major: Health Science Studies with a Science Emphasis Minor: Biology. Graduated from Apollo College in Sept. ’08 with a 4.0 GPA Graduated from Emmett High School in May ‘07

Places Lived: Tacoma, Washington. Emmett, Idaho. Chicago, Illinois. San Antonio, Texas. Boise, Idaho.

Places Traveled: British Columbia and the following of the United States: CA, CO, GA, IL, NC, NM, NV, OR, TN, TX, UT, WA, WY

My Dream Vacation: Tour of Europe

Favorite Massage Modalities: Swedish and Deep Tissue

Philosophy on Healing: The most powerful healing comes from within.

In my other life (before massage therapy) I was: an opera singer.

One word that describes me is: sweetheart; I assume the best in people and try to be the best person I can be.

When I am not massaging I am: Going to school and doing homework…lots of homework.

The last book I read (not for school) was: Charlotte Bronte’s “Vilette”

Welcome New Therapists!

Mon, 08 Mar 2010 16:35:00 -0600

Elements Therapeutic Massage at Bown Crossing in Boise has hired four new Massage Therapists! For the next four days we will post information and an introduction about each therapist. Stay tuned to learn more about our new teammates!

Membership March

Sat, 06 Mar 2010 10:06:00 -0600

Membership March

One of the major benefits of being a Wellness Program member at elements is the savings you receive on each massage you receive. By enrolling in our FREE Wellness Program, you are able to receive a monthly massage for $20 off the walk-in rate ($49 for 55 minutes or $72 for 80 minutes). Additionally, you are provided the opportunity for special "member's only" perks.

During the month of March, we are saying a huge Thank You to all of our valued members by offering a second monthly massage at an even greater discount...$39 for a 55 minute massage or $62 for an 80 minute massage*!

If you have been considering becoming a member, March is the perfect month to get started, and you can spoil yourself twice!

*Cannot be combined with any other offer. Offer only good for one additional massage. Massage must be paid for and used in the month of March 2010 and cannot be purchased "on account" and utilized at a future date. Offer expires March 31, 2010. Offer available to members who have accounts that are in good standing only!

National Franchise of the Month!!

Thu, 04 Mar 2010 18:49:00 -0600

Elements Franchise of the Month – January 2010

It is our pleasure to announce that the Franchise of the Month is Bown Crossing in Boise, ID!

The studio is owned by:

Carly and Todd Opheim.

When did the studio open?

Feb. 4, 2008

When did you take it over?

July 1, 2009

What have you done to turn the business around?

The first thing we did was to analyze where our opportunities were within the existing business and form a solid plan for growth. The greatest opportunity we had was with our staff. We then reengaged our existing staff and shared the vision of our business moving forward. We also made sure that our front desk staff (client coordinators) presented the proper representation for the quality product we are selling. We then began a very selective process of adding therapists to our staff. Only recently have we been able to truly say that we are able to staff our schedule for optimal growth.

Our plan for growth is centered on building our Wellness Program members consistently from month to month. Since the studio had minimal presence within the community and networking was nonexistent, we have had a focused effort on improving in these items so that we are recognized as the "massage studio" of choice in our area. Another area of focus for us has been to commit to weekly management meetings to make sure that we are productive each and every week, rather than getting caught up in the day to day activities of the business.

How many clients do you seen, on average, in a week?

100-110 per week

What would you consider are your reasons for success?

Without a doubt the foundation of our success is our staff including everyone from our great manager, to our amazing client coordinators, and our highly skilled therapists. We truly believe that we have an outstanding product that makes a difference in people's lives. It is easy to represent a product and business that you can stand behind, and with a quality staff that is easy.

We also set specific, measurable, attainable, realistic, and time oriented goals and update them weekly to make sure we are focused on the bigger picture. If you don't know where you are going, it is pretty difficult to get there.

What is your favorite part of being an elements owner?

What could be better than seeing a half asleep client with sheet marks all over their face- grinning from ear to ear?

What’s your advice to other owners on building their business?

Build a great team. Create a strong plan. Set and revisit goals often. Pay attention to the operational AND financial sides of the business, without compromising either one. Realize that they are synergistic and paying too much attention to one or the other can impact your business adversely. Don't recreate the wheel, use the resources that you have with

Elements.

Congratulations Carly, Todd and their team!