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How to reduce stress during the pandemic

How to reduce stress during the pandemic

Nowadays, intentionally or unintentionally we are all exposed to the news on tv, radio and social media and the stress and anxiety levels can creep up on us. We are all going through a difficult time period that can certainly have a negative impact not only on our mental health but also on our physical well-being also. Stress can profoundly impact our health, influencing everything from our skin to our digestion to our sleep and our mood. Since most likely we have more alone time now, we can take this opportunity to do all the things we’ve always wanted but never got around to do them.

Perhaps it is to create new and better habits for a more conscious and healthier living or revising our diets or taking on new hobbies. The list is really endless. Ultimately you choose the one or two that makes you the happiest and healthiest. In my opinion one of the most important one is self-care since this has implications in every aspect in our lives. What does self-care mean exactly?   According to our dictionary self-care is: “the practice of taking action to preserve or improve one’s own health” and “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.

 

What does Self-Care Look Like?

 

Medical professionals advocate for self-care as a way of prevention to many chronic and acute health issues. Self-care may require some self-discipline like many other things that are for good for us, but the investment is well worth it.

Setting measurable goals

 

When you set goals, it shows yourself that you are progressing, continuously improving, learning, and it keeps you motivated moving forward.

Create a gratitude list

 

You may surprise yourself with how much gratitude you have. Try adding three new gratitude to your list every day and before you realize you filled up pages with things that sometimes we take for granted.

Unplugging from technology

 

Reduce the time spent on the internet, television, social media so you can go to bed earlier and wake up earlier to meditate or to exercise. Nowadays, you don’t even need to hit the gym to get a fun workout. There are endless apps that you can use to raise your heart rate and tone your muscles even with just 10-15 minutes of exercise.

Simplify

 

Schedule your “ME” time and avoid over-commitment. We’d all love to do everything we could do, but it is important not to over-commit and burn yourself out on doing all the “stuff” we want to do.

Work-life balance

 

If you work full-time or even part-time, you must maintain a healthy work and life balance. If you work all the time and feel like you do not have time or energy for anything else, that could be an indicator that things need to change. It goes along with the point of simplifying your schedule, do not do more than you can handle.

Try a new hobby

 

Learn something new you have always wanted to do, but have not had the chance as of yet. Or try something completely new and different that will stimulate different neural pathways. That can be, through taking an art class, working with wood to make furniture or art pieces, remodel a car, learn interior design, take up sewing, or learning a new language. The options are limitless, choose one that brings you the most joy.

Spirituality

 

Regardless of your religion, find a place near your home that you can visit that can help you recenter your spiritual self. Now that gives something to ponder about. What is that you would enjoy doing every day to preserve and better yet improve your own health? What active steps are you taking to make sure you have the best quality life possible? Living over half a century now and being in health care for most of my life I collected a few suggestions for you that you can try out and see if it works for you. Anything related to our health and well-being can’t be approached in a cookie cutter manner. You have to experiment and try out different things until you find the right fit for YOU!

 

 

  • Take a daily vacation by planning something that creates joy and excitement in your daily life. Watch the movies or read the books that transport you to those experiences you wish to live. Visit and explore virtual museums and online tours to see national parks.

 

  • Rethink your goals and purposes! Dream and explore what things you would like to accomplish in the next twelve months. This draws on the most important dimension of our well being – a sense of purpose! Which can change and evolve with each passing year.

 

  • Make a list of all the people who are important to you and plan memorable experiences that you’ll do for them. Your friends and family will always remember how you made them feel for the rest of their life!

 

  • Create a meal that is completely different and out of your ordinary routine and share it with your friends. And if you don’t feel like cooking just order from a new restaurant and explore different cuisines.

 

  • Plan for your health and for healthy living. What does that mean for you? How does it look like on a daily basis? Healthy living shouldn’t be a chore. It should be an enjoyable habit that you can maintain for the rest of our life.

 

  • Receive a massage or other wellness/self-care service. Self-care has never been so accessible and easy to add to our daily or weekly routine.. We can receive a massage at home,  hairdressers, manicurists or even yoga instructors can come to our home to help us feel better. And if your mom’s, or your friend’s birthday is coming up this could be a wonderful surprise to plan for them. Certainly  this could be an out of the ordinary gift for them.

What are the benefits of Self-Care?

As I mentioned earlier, there are several benefits to self-care. When you take care of yourself, you are choosing to treat your body, mind, and spirit positively. Here are several ways that can affect you:

 

Increased Productivity

For example, if you stayed up late watching television and only got about four hours of sleep, your day could have gone quite poorly. You could have struggled with focusing, slower at performing tasks, and your brain seems sluggish, you lacked the energy to do your responsibilities, or if you did your responsibilities, you might not have done them as well as you could have. Driving becomes dangerous, and so on.

Positive Self Image

When you care for your body through eating healthy and exercising, you tend to view yourself in a more positive light. If you meet weight goals or run a marathon, you are naturally proud of yourself, which increase your self-confidence and self-worth and rightly so.

Improved physical health

Participating in regular self-care habits lowers stress levels, lessen the chance of headaches, chest pain, upset stomach, high blood pressure, and other ailments. Another way your physical health can benefit from a self-care routine is setting aside time for regular massage therapy. The University of Minnesota wrote an article about the numerous benefits of massage therapy on our mental and physical well-being. Some of these are improved circulation, increased energy, and focus, improved range of motion, muscle pain relief from chronic and acute medical conditions such and relaxation. Some of the mental or emotional benefits are increased peace, reduced anxiety and depression and lower stress levels.

Improved Emotional Health

When you participate in self-care activities, it has a positive effect on your emotional well being. Many people enjoy going on walks or hikes as a form of self-care. When you go on walks or hikes, it engages both sides of your brain, allowing your judgment abilities to increase.

How often should I do Self-Care?

Especially because self-care is a practice that is encouraged by the medical and all other health professionals, the question may come up as to how often you should you do it? It’s been proven numerous times that adding self-care into one’s daily life reduces stress, decreases the chance of mental and physical illness, improves productivity, and increases the feelings of happiness. By giving ourselves a daily dose of self-love and compassion, we’re able to approach our work and relationships with a bright and happy mind, hence allowing the cycle of positivity to continue. It is the same way with how long you should do it. You may only need a ten-minute walk before you feel rejuvenated or it may take a two-hour hike. Do self-care activities until you feel better.

How does it affect those around me?

So far, you have learned about self-care, what it does to the benefits you can get. Even though the primary reason for taking care of yourself is the effect, it has on you, but it will have a positive impact as well as those around you. To put it bluntly, with regular self-care practice, you are happier, and people enjoy being around you. When you have good self-care habits, you are more likely to be patient, and you perform your job better.

True personal care is about honoring one’s body and mind through activities that give birth to the true self. When you choose to make personal care decisions, you want to improve your emotional, physical and mental well-being. Taking care of yourself is creating habits and a state of mind that helps relieve your stress. The way you decide to take care of yourself should be directly connected to what is best for you. There are so many ways to take better care of your body and mind. Identify the activities that make you feel at your best and “Just Do It”.

 

Commit yourself today to take care of yourself and enjoy the unlimited benefits of a healthy and fulfilling life.

 

Vivanti provides a highly personalized In-Home massage that will address your specific needs. You don’t need to spend another day in misery because of stress, painful and tense muscles  or with  built-up tension. Our certified and skilled massage therapists are ready to deliver fast relief from stress and pain to you. With our personalized treatments, you will find balance, health and longevity. Our massage therapists will bring everything needed for your In-home massage experience. A routine of regular massage therapy has real and long-lasting health benefits to feel and function at your best.

 

We are always looking forward to contributing to your wellness!

 

Take Care of Yourself!

In-Home Massage Your Winter Secret

In-Home Massage Your Winter Secret

What’s the hardest part of winter for you? Is it the shorter days, frigid temperatures, or painful joints?

Does your body react to cold weather by tightening and tensing up? We must admit, it’s hard to relax when you are bracing against the wind, walking or driving on snowy and icy roads. So the key is to be extra good to yourself and to create more opportunities to relax your body and mind, especially during these harsh winter months.

While some people love the change of seasons, the colder months can be challenging for a lot of us. Practical self-care strategies will get us through the colder months and can make all the difference in how well we feel as the winter continues. Whether you manage seasonal depression, stress, joint, and muscle pains, self-care is key to any effective strategy for making the most of the cold-weather months.

It all begins with our immune system

The immune system is our defense against infections and to helps protect the body and to maintain our overall health. Keeping our immune system healthy and in top performance – especially – during winter is one of the most critical defenses against getting sick. Massage therapy increases the activity of white blood cells that protects us from viruses and bacteria. Almost every massage modality helps to increase lymph flow, which has an integral role in our immune functions as it carries infection-fighting white blood cells throughout the body. Receiving regular massage also reduces cortisol, which linked with suppressed immune function, and inflammation.

 

When it comes to your health, sleep plays an important role. Studies have shown that people who get regular massages spend more time in deep sleep, which is the essential restorative stage of the sleep cycle. When we sleep well, we wake up feeling refreshed and alert. Sleep affects how we look, feel, and perform. Quantity and quality are both essential factors to function at our best. If we don’t get enough sleep, the body doesn’t have time to repair our muscles, memory, and to release the hormones that regulate growth and appetite. When our quality of sleep is compromised, we wake up less prepared to concentrate, to engage fully in school, and in our activities. Even if you do come down with a case of a seasonal cold, you’ll be able to bounce back much faster if your body is well-rested.

According to research from Cedars-Sinai, a group of participants who received massage regularly experienced significant changes in lymphocytes, which play a large role in defending the body from diseases.  What were these changes, you may ask?

Better Fluidity and Function:

In cold weather, muscles are more prone to cramp and strain. Stiff muscles are more tight, less fluid, and more susceptible to injuries. Muscle soreness – from engaging in winter sports or even just from shoveling – can significantly benefit from massage that helps to soothe and loosen tight muscles and prevent future injury too.

Massage Promotes Good Health From the Inside Out:

If your hands and feet are often cold, you may need a circulatory boost. Massage improves blood flow as it warms the body by delivering more oxygen to muscles, joints, and organs. This naturally lowers blood pressure, reduces pain, improves blood circulation, and improves overall bodily functions. 

Massage Melts Away the Winter Blues

 

About 15% of Canadians suffer from the ( SAD) Seasonal Affective Disorder during the winter months. Usually, symptoms are most severe from November through April as the lack of sunlight can negatively affect mood and energy levels. SAD is a type of depression with symptoms of; sadness, irritability, lack of energy, increased appetite, difficulty sleeping, feeling hopeless, withdrawn or isolated, struggling to focus, and even having suicidal thoughts.

When you can’t get enough sun every day, light therapy could be very helpful in managing this seasonal disorder. In recent years, light therapy – commonly called “SAD lamps” became a popular choice for managing Seasonal Affective Disorder. It can be particularly helpful in regulating the release of melatonin, to reduce fatigue and prevent winter depression.

A good SAD lamp has a surface, about 12 by 18 inches. It also needs a brightness level of 10,000 lux and labeled UV-Free. For best results, use it every day, first thing in the morning for about 20 to 30 minutes positioned about 14 inches away from the face, to fully benefit from its cumulative effects. The light needs to enter both your eyes, so placing the light in the correct direction is essential. It’s fine to multitask as you don’t need to look directly into the light source.

Shaking Off the Winter Blues with Aromatherapy

One easy way to add extra TLC and joy to our lives, especially during the winter months, is with the use of essential oils for aromatherapy. Essential oils influence the area in the brain that is responsible for controlling our moods and the body’s circadian rhythm. Carefully chosen essential oils can provide noticeable changes on all levels to help us feel better. When using essential oils for the first time, do a skin test to be sure you don’t have an allergic or adverse reaction to them.

Always dilute 3-5 drops of essential oil with an ounce of carrier oil. Examples; coconut oil, avocado oil, apricot oil, grape seed oil. By gently massaging a few drops of diluted oil on pulse points — any time of the day, but especially when you feel a dip in your mood or energy level— you’ll see how effective they are. In general:

Citrus oils – have a cheering and uplifting and energizing action.

Floral oils – help to fight feelings of sadness, melancholy, and guilt. 

Essential oils can be diffused in a diffuser, used in a bath 4 – 8 drops in total or in a carrier oil for a healing massage.  Essential oils are a perfect way to help combat winter blues and to re-energize, especially when combined with other conventional treatments.

Here are a few other essential oils to consider.

 

Essential oils to boost energy levels;

Bergamot
Cardamon
Grapefruit
Lemon
Orange Sweet
Peppermint
Rosemary
Spearmint

Essential oils to help balance and strengthen emotions;

Frankincense
Geranium
Jasmine
Neroli
Patchouli
Ylang ylang

 Have fun discovering new scents that will help you energize body and mind!

 

Other Self-care Strategies to Help You Get Through the Winter Months

As we know, countries like Iceland, Denmark, and Sweden considered being some of the happiest people on earth. The one thing they all have in common is the popularity of using saunas regularly. Saunas offer several health benefits, such as flushing out toxins, better sleep, improved cardiovascular performance, and it may also help relieve arthritic pain.

Infrared saunas also help to relax sore and tired muscles. It will warm you up like nothing else and forces the body to burn calories too. As nordic spas became quite popular here in Quebec, you have a wide range of options to find the closest to you.

~ If you are not claustrophobic, floatation therapy or floating bath can be a great part of your winter self-care strategy as it can promote deep relaxation, pain relief, improved sleep, and an overall feeling of wellness.

~ If you like the outdoors and you are open to discovering which type of winter sport you enjoy, it can make the whole season much more fun, uplifting and adventurous. ~ Reenergize yourself with visualization exercises. Meditation and guided visualization are a powerful way to ease cold-weather-induced stress.

~ Connecting through creating. Creating art with your loved ones or with your community decreases the feeling of loneliness and can improve overall sense of wellbeing. Searching online or in your local paper or library, joining a craft, or another activity group can also help connect you with your community to create not only pieces of art but new friendships as well.

Exercises That Melt Away the Winter Blues

Several studies have shown that exercise improves mood, sleep, and reduces stress. One hour of aerobic exercise outside, even if it’s cloudy, had the same benefits as 2.5 hours of light treatment indoors. Aerobic exercise can help to get rid of the feelings of depression. Brisk walking, jogging, skiing, sledding, are proven to help winter blues sufferers to feel better.

Daily exercises to help you feel happier this winter:

1. Running or walking

Running or walking is one of the best ways to promote positive mental health and increase your body’s energy level. Don’t let the winter blues bring you down. Try to spend more time outside.

​2. Swimming

A great way to overcome the winter blues is to take up an activity that is not outside. By swimming in an indoor pool, you’re working your whole body, which will increase your energy and lifts your mood. After your swimming session, head to the jacuzzi or a steaming sauna that reaches deep into your muscles to heal your whole body and making the weather more bearable.

​3. Dancing

Dancing improves brain functions, forces concentration, and promotes cognitive learning. By joining a class, you’re also getting out of your home and meeting new people. Dancing in social settings can release endorphins that reduce stress, pain, and the winter blues.

​4. Skiing

Embracing the change in temperature can do wonders for your mood. So, take advantage of the snow and head to the slopes. Skiing will make you feel as though you conquered the season and are proven to reduce chemicals that fuel symptoms of depression. There is no need to commit to purchasing all the equipment. Simple rent it for a day or a season.

Almost any exercise will positively influence anxiety and negative thoughts. Activities get you out of the house, and it takes your mind off of negative thoughts. Exercise gives you energy. Not just when you’re working out, but regular exercise strengthens muscles, increases endurance, confidence, and self-esteem.

Exercising doesn’t solve all of life’s problems, but regular exercise will increase brain function and have positive effects on mood, sleep, and energy levels. It’s been proven that exercise releases endorphins and reduces stress to combat the feeling of the blues in the winter.

​Food and Mood

Many people who suffer from the winter blues tend to crave junk food and unhealthy snacks, which increases further cravings for other sugary foods, which creates a vicious energy-draining cycle. Sugary and starchy foods are effective in increasing energy levels temporarily in the brain, but in the long term, it will zap your energy levels rather than boost them. This vicious cycle over time can result in weight gain that can lower self-esteem and worsen depression. A better strategy would be to eat simple and complex carbohydrates, for example – pasta, rice, and fruits.

​Healthy Food Choices

Oats – aren’t just a cozy way to start your winter morning. They can also help to regulate mood, and their low glycemic index keeps blood sugar levels stable, which helps to avoid reaching for unhealthy snacks. Choose large-flake or steel-cut oats for the most nutritious option.

Lentils – help to boost the brain’s serotonin levels, your feel-good neurotransmitter. Lentils are one of the most nutritious, delicious, and versatile plant-based food for a truly happy meal.

Turkey – is known to induce sleepiness, which your body uses to make serotonin, to boost your mood. This versatile protein can be enjoyed on a casual winter weeknight pasta.

Hot dark chocolate cocoa – is not only fantastic to warm your hands, but it will boost your mood, too! A cup of hot cocoa or a piece of dark chocolate causes the brain to release endorphins for a sunnier outlook and a happier attitude.

Quinoa – is one of the world’s most popular healthy food. This grain has one of the highest protein content; it’s gluten-free and contains a wide range of vitamins, minerals, and antioxidants for an even more mood-boosting action.

Fermented foods – sauerkraut, kimchi, plain yogurt, and kefir are nourishing the gut, which is the home of the feel-good serotonin production. 

Banana – is actual mood-boosting food. They are complex carbohydrates and an excellent source of vitamin B6, that aids to convert to serotonin, your stay-happy neurotransmitter. Enjoy a double-dose of happiness with a cocoa banana oatmeal muffin!

 

Wild salmon – is an excellent source of omega-3s, healthy fats that support proper brain chemistry for happiness, no matter the time of year. Omega-3-rich fish, like salmon, mackerel, herring, lake trout, sardines, and albacore tuna once or twice a week can help iron out unhappiness and ease symptoms of depression. 

 

Walnuts – are also a great source of omega-3s, just like salmon. It is a healthy snack that can be added to your breakfast oatmeal, salads, stuffing, and plates of pasta, for a brain and mood-boosting nutrition.

 

Avocados – are rich in B vitamins, particularly vitamin B6, a nutrient needed for the production of serotonin. If you’re feeling sad, anxious, or fearful, avocado could help to put you in a better mood. Avocados are a good source of folate, and research suggests that folate deficiency may be behind irrational fears and anxiety.

Their high fiber content also helps to keep a balanced blood sugar level, keeping our hunger and mood stable.

 

Cheese – rich in calcium, and as surprising as it may sound, has a role in decreasing stress and anxiety and improve mood. A small amount of cheese can be a healthy part of a balanced diet. 

 

Beans – are a source of complex carbohydrates, loaded with B vitamins and protein to stabilize blood sugar and mood while regulating hunger. Enjoy a hearty bowl of white bean soup with rosemary and olive oil for its heartwarming and soul-lifting benefit.

How In-Home Massage Can Help During Wintertime

Wintertime is the most appreciated season of having the convenience of receiving your massage at home.  It offers a potent defense to stay healthy during wintertime, a season when our immune system needs all the support it can get. Our bodies respond to cold weather by tensing up, so it’s essential to be extra good to yourself and to create more opportunities to relax your body and mind.

Massage is one of the best ways to combat the adverse effects of the winter blues. In addition to improving overall relaxation and wellbeing, massage relieves stress, enhances mood, and improves sleep. In-Home massage provides a stress-free and convenient solution for the relief of physical and mental tension that the winter weather can bring about. Especially this time of year, the option of having your massage in the comfort of your home will free you up from the additional stress of traveling to and from your appointment.

You can simply relax and enjoy the soothing, rejuvenating massage that will relieve muscle tension, reduce chronic pain, calm nervousness, and prepare you for a more restful sleep. All your specific needs are addressed by your massage therapist, who will be able to provide the massage modality that will be of most significant benefit to you. 

Making In-home massage a part of your immune-boosting and stress-fighting arsenal will help you create the more balance and focus needed to navigate through the winter stressors for your busy lifestyle. By giving yourself the ultimate treat, that benefits your physical and mental health this winter will keep you healthier and happier. There’s no need to go anywhere as our certified massage therapists will come to you, bringing everything necessary for your professional in-home massage experience.

 

Vivanti has been a leading provider of In-home massage for over 20 years. Having a massage at home is a great way to reconnect and reward yourself and your partner. Home massage is a mini-vacation for your body and mind without the stress and inconvenience of traveling.

 

Review our services and packages today to find the type of relaxation that’s right for you.

References:

https://thriveglobal.com/stories/winter-self-care-strategies-tips/

http://nymag.com/strategist/article/best-sad-lamps.html

https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup0.html

https://psychcentral.com/lib/treatment-for-seasonal-affective-disorder/

 

Take Care of Yourself!

Take Care of Yourself!

What Everyone Ought To Know About Self-Care

What Everyone Ought To Know About Self-Care

The words “self-care” are thrown around a lot these days, and the connotation is hardly positive most of the time. Many people think of self-care as a euphemism for self-indulgence, or they look at it as a reason people give in for pampering themselves or giving in to apathy. Not only are these characterizations inaccurate, but they also prevent many from engaging in real, necessary self-care due to the concept’s meanings ascribed to by society. Self Care requires a deep and personal understanding of our priorities as it has a profound effect not only on our well being but the people around us as well. It is about respecting, appreciating and valuing your body.

We will discuss various aspects of self-care and why you should “get on the bandwagon” so to say.

Why Is Self-Care Important?

Regardless of the type of life you lead, everyone needs self-care. A stay at home parent needs their alone time as well as a full-time employee at the end of a long day. Regardless if you are a male, female, parent, student, or employee, there are constant demands, expectations, and deadlines to be met. Those responsibilities and the stresses of everyday life can take a significant toll on your health if you don’t take time to recharge regularly. That is where the importance of self-care comes in, an opportunity for you to give yourself the care that your body and mind desperately need and deserve.
 

What Do The Professionals Say?

 

Even though you may have first heard the term “self-care” from your family or friends, they are not the only ones who talk about it or how it can improve your life. Mental Health Associations encourages individuals to make time for themselves.

They said the following:

“Taking good care of yourself is paramount to the success of your recovery process. People in recovery find that their physical, spiritual, and emotional health are all connected and that supporting one supports the others. Taking care of all aspects of you will increase the likelihood that you stay well.”

Alan Main, a healthcare expert, wrote a report in 2018 about self-care. He said, “Good practice of self-care enhances well-being, can help prevent disease, curb illness, and restore health.” He also said practicing regular self-care routine could prevent and manage many health problems people face daily.

What Does Self-Care Look Like?

 

Medical professionals advocate for self-care as a way of prevention to many chronic and acute health issues. Self-care may require some self-discipline like many other things that are for good for us, but the investment is well worth it.

Setting measurable goals

When you set goals, it shows yourself that you are progressing, continuously improving, learning, and it keeps you motivated moving forward.

Creating a gratitude list

You may surprise yourself with how much gratitude you have. Try adding three new gratitude to your list every day and before you realize you filled up pages with things that sometimes we take for granted.

Unplugging from technology

Reduce the time spent on the internet, television, social media so you can go to bed earlier and wake up earlier to meditate or to exercise. Nowadays, you don’t even need to hit the gym to get a fun workout. There are endless apps that you can use to raise your heart rate and tone your muscles even with just 10-15 minutes of exercise.

Simplify

Schedule your “ME” time and avoid over-commitment. We’d all love to do everything we could do, but it is important not to over-commit and burn yourself out on doing all the “stuff” we want to do. 

Work-life balance

If you work full-time or even part-time, you must maintain a healthy work and life balance. If you work all the time and feel like you do not have time or energy for anything else, that could be an indicator that things need to change. It goes along with the point of simplifying your schedule, do not do more than
you can handle.

Try a new hobby

Learn something new you have always wanted to do, but have not had the chance as of yet. Or try something completely new and different that will stimulate different neuropathways. That can be, through taking an art class, working with wood to making furniture or art pieces, remodel a car, learn interior design, take up sewing, or learning a new language. The options are limitless, choose one that brings you the most joy.

Spirituality

Regardless of your religion, find a place near your home that you can visit that can help you recenter your spiritual self.

What Are Some Self-Care Activities?

As you undoubtedly know, indulging in spending sprees or eating binges are counterproductive to self-care. Here are a few activities that will positively affect your life:

Exercise

No matter what that looks like to you, it is vital to have that time set aside where you can care for your body. Go for a walk, hike, or jog even if can do only 5 minutes. If your time allows it, get a gym membership, lift weights, do laps in a pool or go rock climbing. You can also get into the habit of daily morning or evening stretches so you can increase the blood flow to your muscles, improve your posture and range of motion, and it is an excellent stress reliever.

Relax

Take up meditation, yoga, get a facial or a massage regularly so you can benefit from its accumulated benefits overtime.

Take a bath

There is something about relaxing in a warm tub of water. It does wonder for rejuvenating body and mind. You can add some essential oils to the water to enhance your experience. Several essential oils assist with relieving stress and tension for the “ME” time.

Have good hygiene

When you take care of your physical body, it does affect how you feel about yourself. Pay attention the next time you wear a suit or dress with your hair done and compare how you feel that day with the day you stay at home and sit on your couch wearing sweats without having taken a shower.

Spend a night out

It is essential to spend time with friends and family as social media doesn’t replace the quality of connection and communication. When you make time for meaningful relationships, you create deeper bonds. Humans are social creatures by nature, so we all need to spend time with others. Yes, even if you are introvert. Even though you recharge alone, you still need positive and joyful human interactions.

What Are The Benefits of Self-Care?

As I mentioned earlier, there are several benefits to self-care. When you take care of yourself, you are choosing to treat your body, mind, and spirit positively. Here are several ways that can affect you:

Increased Productivity

For example, if you stayed up late watching television and only got about four hours of sleep, your day could have gone quite poorly.
You could have struggled with focusing, slower at performing tasks, and your brain seems sluggish, you lacked the energy to do your responsibilities, or if you did your responsibilities, you might not have done them as well as you could have. Driving becomes dangerous, and so on.

Positive Self Image

When you care for your body through eating healthy and exercising, you tend to view yourself in a more positive light. If you met weight goals or ran a marathon, you are naturally proud of yourself, which increase your self-confidence and self-worth and rightly so.

Improved Physical Health

Participating in regular self-care habits, lowers stress levels, lessen the chance of headaches, chest pain, upset stomach, high blood pressure, and other maladies.

Another way your physical health can benefit from a self-care routine is setting aside time for regular massage therapy.

The University of Minnesota wrote an article about the numerous benefits of massage therapy on our mental and physical well-being. Some of these are improved circulation, increased energy, and focus, improved range of motion, muscle pain relief from chronic and acute medical conditions such and relaxation. One of the mental or emotional benefits are increased peace reduced anxiety and depression and lower stress levels. These are many articles regarding the benefits of massage therapy.

Improved Emotional Health

When you participate in self-care activities, it has a positive effect on your emotional well being. Many people enjoy going on walks or hikes as a form of self-care. When you go on walks or hikes, it engages both sides of your brain, allowing your judgment abilities to increase.

How Often Should I Do Self-Care?

Especially because self-care is a practice that is encouraged by the medical and all other health professionals, the question may come up as to how often you should you do it?

It’s been proven numerous times that adding self-care into one’s daily life reduces stress, decreases the chance of mental and physical illness, improves productivity, and increases the feelings of happiness. By giving ourselves a daily dose of self-love and compassion, we’re able to approach our work and relationships with a bright and happy mind, hence allowing the cycle of positivity to continue.

It is the same way with how long you should do it. You may only need a ten-minute walk before you feel rejuvenated or it may take a two-hour hike. Do self-care activities until you feel better.

How Does It Affect Those Around Me?

So far, you have learned about self-care, what it does to the benefits you can get. Even though the primary reason for taking care of yourself is the effect, it has on you, but it will have a positive impact as well as those around you. To put it bluntly, with regular self-care practice, you are happier, and people enjoy being around you. When you have good self-care habits, you are more likely to be patient, and you perform your job better.

True personal care is about honoring one’s body and mind through activities that give birth to the true self. When you choose to make personal care decisions, you want to improve your emotional, physical and mental well-being. Taking care of yourself is creating habits and a state of mind that helps relieve your stress.

The way you decide to take care of yourself should be directly connected to what is best for you.

There is so many ways to take better care of your body and mind. Identify the activities that make you feel at your best and “Just Do It”.

 

Commit yourself today to take care of yourself and enjoy the unlimited benefits of a healthy and fulfilling life.

Vivanti has been a leading provider of home massage for over 20 years in the Greater Montreal, Laval and South Shore regions. Having a massage at home is a great way to reconnect and reward yourself and / or your partner. Home massage is a mini-vacation for your body and mind without the stress and inconvenience of traveling.

 

Review our services and packages today to find the type of relaxation that’s right for you.

Take care of yourself!

References:

https://www.zeel.com/blog/massage/what-to-expect-during-your-first-massage/
https://www.massagemag.com/what-to-expect-during-your-first-massage-session-93928/
https://www.amtamassage.org/findamassage/expect.html
https://www.massagetherapy.com/articles/therapeutic-communication

Why quality time really matters for couples

Why quality time really matters for couples

​Quality time is hard to find!

Life is hectic, and time is precious for all couples. You probably spend a good amount of your day rushing through it: commuting to work, shuttling the kids, and running errands. And then there’s your time spent at home:. feeding the crew, cleaning everyone and everything, managing your finances The list goes on. Your significant other helps you juggle it all, but where’s room for romance. Roommates and caregivers often live together harmoniously and take care of business efficiently, but that certainly doesn’t constitute a love relationship.

 

Making time to spend quality time with the person you love might seem impossible some days, what with your,families bosses, and community demanding every spare moment. But time together is essential if you want a rich relationship that lasts for you at every turn.You might be in the same home, but how often do you actually take time to look at and appreciate each other? To speak to them with your full attention? Yes, it can be difficult, but making time for this is so important.

 

​How to Make More Time for Each Other

When you were dating, your relationship often may have sailed along on chemistry. However, over the long term, as everyday matters poke their heads in, a relationship needs committed maintenance. Everything in your life needs attention: your children and pets; your job; your house and car. Sadly, many people believe that a good relationship simply takes care of itself.

 

You and your significant other will benefit greatly from changing your mindset about what being a ‘partner’ means. Partners don’t act parallel to each other; they interact. Modern life makes it almost impossible to thrive on spontaneity. Investing time in your relationship isn’t a sign of weakness but of strength and character. So start here: spend formal quality time with your partner. Schedule a block of time for the two of you at least once a week. If necessary, arrange childcare during that time.

 

Whether it’s on Sunday morning or a weeknight, treat your appointment like any other obligation. Make a point of rescheduling if you miss a date and add it to your schedule; it shows you take your priorities seriously.

 

​Date Ideas for Long-Term Partners

You and your significant other haven’t taken time for each other lately, you may need some ideas new ideas for being together. Although physical intimacy is essential for a healthy relationship, it takes more than that to keep a couple together for the long haul.
Try some of the following tips on creating cherished moments as a pair consider:

​Fancy dining

Dressing up and going out is a great way to replicate those early days of dating. You may have gotten used to sharing Chinese takeaway at home—in sweatpants and no makeup. Making the effort to look nice shows that you still care.
If , going out for dinner isn’t possible right now, you can still make your partner a priority at mealtime. Cook together, freshen up before you sit down at the table, and take your time to enjoy the food and really talk without looking at your phones.

​First date (again)

If you live in or near the same city where you first met, go back to your first date spot. Recreate everything you did on that first date. Remember what you wore, ate, talked about, and felt. Notice what’s better the second time around. Remind yourselves why you chose each other for life.

​Talk time

Sometimes the greatest thing a couple needs is meaningful conversation. Your quality time could simply be a scheduled time to stalk without distraction—and about more than kids and bills.  Ask how your partner’s week has been going and how they’re feeling. Talk about bigger things, the things that matter to you as individuals. Review life goals. Verbalize dreams and passions.  Address any tension between the two of you, even if it feels awkward. Become genuinely interested in learning and how you can continue to support your partner.

​Game night

Your playful side—the one that may have been buried for months or years.. If gaming isn’t your thing, rent a movie and snuggle up to watch it with a tub of popcorn. But remember: children aren’t invited to this party!

​New adventure

If you’re at a loss for what to do together, try something new. Search for local events that might be fun, such as concerts, galas, art gallery exhibits, musicals, or anything else you might not usually consider. Even if what you choose isn’t your cup of tea, you’ll have gotten closer by learning something about each other.

​Double workout

Spend time together while getting in shape! This is especially important when one partner wants the other to lose a few pounds. Showing support in this way can make a huge difference. Schedule a few gym dates a week, or walk or run in the evenings. You could even sign up for a local race and train together.

​Couples massage

Not for special occasions only, couples massage benefits your relationship in many ways. It can make you feel more relaxed, more limber, and just plain sexier. It gives you a chance to talk if you wish, or encourages you to talk afterwards. In-home massage is a popular option for busy couples. You can send the kids for an overnight with friends or grandparents. Then continue your quality time all night.

 

Quality time is often hard to come by, but it’s a crucial aspect of a healthy relationship. This week, plan to make more time for your partner. You’ll be surprised how much of a difference it can make for you both.

Treat Yourselves

Self care and Stress relief: The Investment That Truly Matters

Self care and Stress relief: The Investment That Truly Matters

Self-care and stress relief aren’t a luxury reserved for the rich and famous. It is a vital foundation of health for everyone across the board.Imagine going to your next annual physical and telling your doctor, “I don’t have any complaints.” Or , “To be honest, I feel great.” Yes, it’s possible! The key to a vibrant existence is investing in your health and well-being.

An unhappy ending to high-speed life

You spend all day attending to the needs of others: your family, your employer, your friends and community, maybe even your pets and plants. But how much time are you spending on yourself? Despite the proliferation of disposable relationships and products, things of value—even inanimate ones—need maintenance. You surely take care of all your big-ticket items: your home, your appliances, your car, your computer.

Your body deserves even more attention than these things, but strangely, few people make the time or effort. Society seems to revere and reward people who can work the most hours and get by on less sleep and less food. In fact, self-care is something to avoid only if you want to live an uncomfortable life, welcome disease, and die prematurely. Here are just some of the health conditions that can appear or get worse if you stop to take care of yourself every day:

• Obesity

• Heart disease

• Diabetes

• Depression

• Chronic pain, especially headaches and backaches

• Asthma

• GERD, ulcers, and IBS

• Dementia

• Panic attacks

• Chronic fatigue

• Skin problems

• And more!

A new hope: a paradigm of self-care

 

​Do you list self-care expenses under “entertainment” or “health” in your budget? If so, you’re depriving yourself of one of the broadest and best home remedies in the world for the above complaints. This doesn’t have to be costly or time-consuming. You don’t need exotic vacations, luxury beauty products, or servants to take care of yourself properly. ​​​Self-care is the exact opposite of, and antidote to, stress. It’s a good investment, not an extra cost. Stop believing that feeling good is only for the top one percent. For instance, people in third-world countries know how to be happy—and are often better at it than we are. Those little things you do for yourself now will pay off in the form of greater health, mobility, peace, and enjoyment throughout your life. Even though it might sound impossible, once you’ve carved out those moments for yourself, you’ll have more energy to tackle all the other things on your to-do list.

​Everyday options for taking care of yourself

Enjoying your life doesn’t have to come in big, costly packages or intermittent spurts such as holidays. There are simple, inexpensive things you can do every day to take care of yourself. In fact, you probably have the things you need on hand already. How many of us save our scented candles, beautiful lingerie, and good china for special occasions? Stop waiting to enjoy your life. Dip into this list regularly and start making self-care and stress relief a habit.

Nurture yourself with nature

 

Being outdoors is inherently restorative. That’s where animals and plants thrive, and it’s where we usually feel best too. Here are some ideas:

• Visit a local outdoor attraction, whether it’s the riverside, a forest, or a farm.

• Build an outdoor fire and sit by it on a crisp night.

• Lie in the grass and look at the clouds or stars. • Anytime you feel overwhelmed, step outside for a minute to recharge with natural light and fresh air. Extra credit for going barefoot!

• Add a houseplant or two to your work or living space. Spend time caring for it regularly.

• Do yard work or garden, but approach it as a leisure activity instead of a chore.

• Play with or groom your pets. Don’t have any? Walk a friend’s or neighbor’s dog. In fact, whatever self-care activity you choose, from practicing yoga to having a cup of coffee, you get extra credit for doing it outdoors when the weather permits.

Add art to your life

• Visit a small museum.

• Follow instructions for a simple craft project on YouTube.

• Color with your children, or get an adult coloring book to use on your own.

Nourish your body and soul

• Enjoy a glass of wine with dinner or a beer or cocktail now and then. Moderation is key.

• Keep organic chocolate with a high cocoa content on hand for cravings.

• Try new foods: Order something different at a restaurant. Taste a persimmon. Switch from coffee to tea, or vice versa.

Draw power from the people

• Join a gym, club, or support group.

• Attend a worship service.

• Take a special-interest class.

Just have fun

• Work on a jigsaw, crossword, logic, or sudoku puzzle.

• Listen to music so you can sing and dance while you do housework.

• Schedule a movie marathon on your calendar. Guests are optional.

Self-medicate with movement and massage

• Learn techniques for self-massage or play with couples’ massage.

• Try a yoga video or class. Don’t be intimidated; look for slow yoga practices such as restorative or yin yoga—or yoga for seniors.

• Attend a Reiki or acupuncture session or similar. Be open to the experience and see if you notice a difference afterward.

• Book an appointment for a relaxing in-home massage. Relieving stress can be as easy as opening your front door.

 

You absolutely deserve to take excellent care of yourself. And when you become the peaceful, happy person you’ve always wanted to be, you’ll inspire others to follow you on your journey. At Vivanti, we welcome the opportunity to be a part of that journey. We’re there whenever you need us.

5 Ways to Relieve Stress Fast

5 Ways to Relieve Stress Fast

Assuming you live in a developed country, stress comes with the territory. But the fact that you’re surrounded by other stressed-out people probably doesn’t make you feel any calmer. Luckily, there are many ways you can beat stress fast. Refer to these five tips any time you’re frazzled. You’ll be able to reset and continue with your day.

​1. Reach for an essential oil to soothe jittery nerves

When you’re stuck at your desk and stuck in a tense frame of mind, use an essential oil to refresh yourself. Here are some commonly prescribed oils for stress relief:

 

• Lavender
• Lemon
• Bergamot
• Ylang-ylang
• Clary sage
• Jasmine

 

Many brands of essential oils also offer their own stress-relief oil blends. These often contain citrus oils as well as gentle floral or herbal oils. When being around other people, go easy on scented products. Add a drop or two of your chosen oil to a cotton ball or tissue and take a few deep breaths. Then tuck the scented item into your neckline or shirt pocket. In addition, you can add oils to a diffuser pendant or apply an aromatherapy hand cream.

 

At home, you can be more liberal about using scents that permeate into the environment. Try lighting an aromatherapy candle or a stick of incense. When driving, you can stick your cotton ball with essential oil in an air vent. Bach Rescue Remedy is another quick solution for stress. There is a blended five flowers to create this reliever for acute stress and emergencies. You might also keep a bottle in your bag or desk drawer at work.

2. Write your stress away in just a few minutes

 

​The fastest way to de-stress yourself is to keep a running list of ideas. When distracted by personal thoughts or tasks, keep a journal or notebook handy and write things down whenever they occur to you. Then get back to what you’re doing. You’ll relax knowing you’ve not forgotten anything.

Like exercise, use writing as a long-term stress-beater. Make a practice of doing a “brain dump” every morning before you start working. Writing about your feelings for a few minutes before bed may help you sleep better.

​3. Check in with your body to correct physical stress

 

Although most stress originates in your own mind, adjusting your body is another way to beat stress and it can be done in several ways.

Posture: Spending countless hours over your computer? Leaning to one side or are you raising one shoulder to use the phone and keyboard simultaneously? If you are tilting your head or jutting your chin forward, then readjust your body alignment and workspace as needed.

Muscle tension: Take a few seconds to scan your body and note where you’re holding tension. Stop and rotate your joints or rub a sore area.

Eyes: Are your eyes dry or tired? Eye problems are common among computer users, and eyestrain can lead to headaches. Remind yourself to look away from your screen every half-hour or hour with alarms or push notifications. Focus on something in the distance, and move your eyes in different directions. Another way to relieve eyestrain is to rub your hands together and place your warm palms or fingers over your closed eyelids for a few seconds. Remember to use lubricating eye drops as needed.

Hunger and thirst: If you’re dehydrated or your blood sugar is low, you’ll feel less capable of dealing with stress and annoyances in general. Be sure to keep water, plain or flavored, nearby. If you’re unable to eat at your workstation, a hard candy can help you feel better until break time.

4. Go for a walk and feel immediate stress relief

 

 

 

Becoming consumed by a difficult project? Arguing with your partner? Feeling anxious because of a negative memory or emotion? Then get up. Walk away and keep walking. While you are in the office, go to the water cooler or visit another department. Go through the hallways or up and down some stairs.

 

Going outside helps even more. The change of scenery, sunlight, soft breeze and new scents will reset your mental state. Even if you can’t leave your post, you might try standing up for a few minutes. Keep in mind that a regular fitness program will help you during these times of acute stress, so make a point of working out in your free time. For example: 10 minutes of exercise can make a positive difference in the long run.

5. Give yourself a mini massage for instant relaxation

 

In case you cannot leave your desk, self-massage is another tension-buster you can try. While it’s not as satisfying as a full-body massage, it can certainly help you decompress. First, take a few seconds to determine where you’re feeling the stress. Many office workers, with the typical hunched-over posture, hold tension in their head, face, neck, and shoulders.

 

Doing a lot of keyboarding or other manual work might consequently generate aches in your elbows, forearm, wrists, hands, and fingers. Rubbing these areas increases circulation, relieves muscle tension, and helps prevent overuse injuries. Stress being more emotional than physical, you might feel tightness in your chest or stomach. Massaging these areas lightly can help you calm down. When attending a meeting, you can do a little surreptitious massage. Place in your hands in your lap, under the table. You can gently squeeze, press, and knead your hands without moving them noticeably.

 

A related move for busting stress is to book an in-home massage . Vivantis massage therapists visit you at your home, so you never have to worry about the hassle of commuting to your appointment. We come to you. In conclusion, remember that these and other techniques are available. However, alleviate tensions with a dual approach of in-the-moment solutions and a long-term management program is most effective.

 

Celebrating our athletes in PyeongChang and at Home

Celebrating our athletes in PyeongChang and at Home

Like many Canadians, you’ve likely watched the Olympic events this month—and the fantastic opening ceremony. Since ancient times, participants in the games have pushed their bodies to the edge to bring glory to their country and achieve personal victory.
But Olympic athletes aren’t the only ones who push themselves to excel. Every day, sports athletes and fitness enthusiasts like you find the strength to overcome life’s challenges.

 

​While acute injuries and chronic pain can certainly keep you from performing at your best, the way to be able to push your personal limits without breaking is to seek balance. Remember that whether you work hard or play hard, it’s okay to rest and take care of yourself too

Marie-Philip Poulin’s story

Ice hockey champion and two-time Olympic gold medalist Marie-Philip Poulin knows all about grit. In the 2014 Sochi games, she scored three goals and two assists while recovering from an ankle sprain. Poulin’s sprain, a high ankle sprain, involves many parts of the ankle and often requires a longer recovery than the lower ankle sprain.

She missed three months of training to let her ankle heal, but a high ankle sprain sometimes requires up to six months of rest to heal fully. That’s not the extent of Poulin’s courage. In 2011, she suffered a ruptured spleen and again was unable to play for three months. Although this brave woman has learned to play under less-than-ideal circumstances, she also knows when she must take a break for her health’s sake.

«​«The quality of personalized service that offers Vivanti is truly excellent. Their knowledgeable and talented massage therapists help me stay on top of my game at all times. Whether it’s to diminish muscle tension due to training or simply to relax the mind and body, Vivanti is without a doubt your winning choice!»

How sports massage helps you work and play better

 

​Injuries are common in sports; great ability doesn’t make anyone bulletproof. Athletes are susceptible to the same conditions that you are. But pro athletes have access to the best coaches, trainers, and therapists. Without bodywork techniques and other methods of alternative healing, few stars would be able to shine for long.

As we noted in our post on chronic pain, even performers such as the late Dolores O’Riordan and Lady Gaga have battled common health problems. Whether you play team sports, dance, run, teach yoga, or favour some other activity, you’ll surely benefit from a Sports Massage.

This type of massage works in several ways.

 

  • Better circulation: Tight muscles have impaired blood flow
  • ​Better flexibility and range of motion: Tension and tightness restrict the elasticity of muscles and makes it more prone for injuries
  • ​Fewer spasms: ​Tension and fatigue can cause muscles to contract involuntarily
  • ​Less soreness and cramping:​ ​Massage eases delayed-onset muscle soreness (DOMS)
  • ​​Detoxification: ​Stimulating lymph flow encourages waste removal
  • ​Boosted immunity: ​Massage may help prevent some illnesses.
  • Less inflammation and swelling: ​ Poor circulation prevents blood from delivering healing oxygen and nutrients. At the same time, lymph can’t remove waste and excess fluid from tissues.

Massages treatments received on a regular basis can help people like Marie-Philip Poulin and others to heal faster and remain without injuries.

​Why sports massage is good for your brain as well as your body

Although sports massage is considered a type of physical therapy, all massage modalities have holistic benefits.
A relaxing massage can help reverse many symptoms of mental fatigue and illness. Even if you feel fine physically, massage benefits brain health by improving your mood, attitude, mental focus, energy, and ability to think. Regular massage can also help you sleep better and feel calmer throughout the day. As sports psychologists know, a positive mental state is crucial to winning a victory, whether on the court or in the boardroom.

Enjoy an in-home massage for even more benefits

 

You’ve learned how massage therapy can help your body, mind, and spirit. Now imagine getting the benefits of a professional massage at home. When you book your massage with Vivanti, the certified massage therapist goes to you. Whether you need to take a break from your deskwork or loosen up before a race or performance, the convenience of an In-home massage removes travel time from your busy schedule so all your energy and focus is on the result you are seeking to achieve.

All you have to do is to lie back, relax and your therapist we’ll do the rest. We work with a variety of athletes and know what it takes to be at your very best for competition. We’re always here to help all of you achieve your goals and dreams. And we’re thrilled to be a part of your success!

Recovery Tips for Runners

Recovery Tips for Runners

Late summer and early fall are some of the most enjoyable time for runners in Montreal and its suburbs. Whether you are running for a social cause or achieving personal goals, sheer willpower is not going to be enough. You will need to be smart and strategic knowing when and how to utilize your body to best support you in achieving your goals, staying injury free and enjoying your journey. A gradual increase in volume and intensity brings results that will significantly affect your long term and overall wellness.

 

Do you spend a lot of time focusing on recovering properly, maintaining your health and being proactive with injury prevention? Like Alexander, Graham Bell said: “Before anything else, preparation is the key to success.”How often should a runner receive a massage? Should it be before or after the run?Ideally, runners should receive a regular massage at least every 3-4 weeks to support muscle health, alleviate built up tension in the joints, and minimize the risk of injury. Runners and other athletes that take a massage on a regular basis may want to also receive it 3-5 days before a long jog or race. This will support your healing process, relax your muscles, release natural endorphins, and prepares your body to be strong and healthy.

 

 

The results of receiving frequent massages are cumulative. One massage therapy session will not “fix” an injured area, or a persistent chronic pain that is the consequence of a longstanding training and intense muscle contractions. Nevertheless, regular massage can considerably lessen physical discomfort and serve as one of the best preventative measures against further injuries. Proper hydration, strength training, stretching and foam rolling are some of the best companions of massage therapy to achieve the desired results. Bodywork can substantially assist you before a long run and after for speedy recovery. Few days before an event, try to relax your muscles as much as possible.

 

The micro-tearing that occurs is part of strenuous training, muscle building, and healing. Your body is eliminating the metabolic waste from this process. If you don’t receive any bodywork regularly, it is best to schedule your massage at least a week before a big run. Soreness may result, and postural realigning could occur with the release of contracted muscle groups. These are positive signs, but your body will need time to assimilate and adjust. It is highly recommended that you tell your massage therapist, you are a runner, and you are preparing for an event or simply wanting to be in better shape and wanting to stay injury free. The massage therapist will alter the technique to your needs to assure the optimal results.

 

All this can help you significantly before or after a long race for quick recovery. A few days before an event, try to relax your muscles as much as possible. The micro-tear that occurs is part of the rigorous training, muscle building and healing process. Your body eliminates metabolic waste during this process. If you do not receive any body treatment on a regular basis, it is best to book a massage at least a week before a race.

 

The pain can occur as well as a postural realignment with the relaxation of the muscle group in contraction. These are positive signs but your body will need time to assimilate and adjust. It is strongly recommended that you tell your massage therapist that you are a runner and that you are preparing for a race where you simply want to be in better shape and remain without injuries. The massage therapist will adapt the necessary technique to your needs for optimal results.

Hydrate your body after your massage

 

​The lymphatic stimulation that massage therapy provides along with the proper hydration facilitates the process of muscles healing to be in top condition. Massage after a long run can significantly reduce recovery time and is an excellent way to reward your body for accomplishing an incredible achievement. The type and intensity of your massage will be determined on your body’s needs. This wouldn’t be the time to endure pain but to listen to what your body is asking for.

 

The primary goal is to quiet muscle spasm, flushing metabolic wastes and to release endorphins that are needed towards your healing process.

Proper hydration is critical in conjunction with a post event massage. The benefits of post event massage are greatest within the first 48 hours following the run. Congratulations on your dedication towards your health, wellness and injury free running. Happy running!

 

5 irresistibles ideas for a memorable Valentine’s Day

5 irresistibles ideas for a memorable Valentine’s Day

Relationships are a wonderful part of life. And they can also be a lot of work. More than likely, you and your partner are pretty busy. Whether it’s full-time jobs, kids, pets after work responsibilities, or regular travel, there’s always going to be something preventing you from slowing down and spending quality time together.

 

Why not use Valentine’s Day this year as an excuse to do something new, something different? You’ll be tempted to take a shortcut and choose an item or two from the mountains of typical gifts in the stores: chocolates, flowers, teddy bears, etc. But while these can be nice to receive, how meaningful are they really?

​Dine In

Just think: a romantic date night for just the two of you at home. If you’re like most busy couples, you haven’t done this lately—maybe not since you were first dating. But taking some time to slow down and really appreciate the moment together can work wonders for a relationship. People rarely sit at the dinner table together anymore—or even have a dinner table—so doing this can make it extra romantic.

 

Instead of resorting to ordering out or making a quick, convenient meal like you would throughout the week, plan an entire dinner menu together that includes your favorite foods. Think about how nice it could be to prepare and eat everything together without having to worry about the time or other responsibilities (or technology; don’t forget to turn off those cell phones)

 

 

Whether you do this over candlelight with fine china or sit together on the living room floor, the point is that you’ll be sharing a meaningful moment together.

​Movie night at home

As fun as it is to go out to a movie at the theater, having a movie night at home can make everything more meaningful—and a lot of fun. You can purchase your own movie snacks, make your own popcorn (and choose your toppings) and choose a movie you both love that isn’t in theaters anymore.

 

 

Let’s also not ignore the fact that it’s easier to get closer this way too—it’s much more comfortable to snuggle up on the couch with blankets and pillows than in those stiff theater chairs. Plus, you can just be together, away from the noisy movie crowds.

Weekend getaway

 

Doing new things and exploring together are important for a relationship, but it’s easy to get stuck in a rut with daily life. Why not shake things up and have an adventure together by planning a mini-vacation this Valentine’s Day? If you’re thinking, “I can’t afford to take a vacation right now,” don’t worry; you don’t have to make it expensive, or even take off work.

 

 

Think about a place new but nearby that you can explore for the weekend. Maybe that’s a local art gallery, the zoo, or a new eating place. If you can do a hotel for a few nights, that’s a meaningful touch. Plus, you’ll come back having some great stories to tell—and more importantly, you’ll always remember that Valentine’s Day together.

Recreate your first date

 

Thinking about where your relationship first started is a romantic way to reconnect and reminisce about the “good ole days” together. If you can, go back to the same location of your first day. Another option might be to simply mimic the same activities as your first date. If you went to dinner and movie and ended the night talking and looking at the stars for hours, go do that!

 

There’s nothing that can compare with remembering why and how you first fell in love, and this can be life-changing for couples who might have been feeling a little disconnected due to the overwhelm of life.

​Couples Massage

 

It is common to try to avoid the stress that comes with everyday life but it is more important to make your well-being a priority. Why not start with being concerned about the joy and health of your partner? The Valentine’s Day Home Couple Massage will allow both of you to enjoy a complete relaxation with no stress or tension while encouraging the care of your emotional health as an integral part of your relationship. Perhaps you will decide that home massage will become a must as an anti-stress tool.

Valentine’s Day seems superficial on the outside, but it can really be a chance for important time in a relationship. When you have busy lives, it’s hard enough to schedule exclusive time together, so don’t miss the opportunity this year to plan something meaningful you can both enjoy and remember for many years to come.

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