Meeting your resolutions head on!

With the year quickly ending and 2016 around the corner it is time to take the year in review and start thinking about future goals.  One goal that is always almost at the top of the list is a healthier diet and a more toned Physique.  Here are a few New Years’ tips to help you reach your goals!

  1. Grab a partner!  Getting a partner to help keep you motivated and accountable can be one of the best tools to keep you on track.  Even if your partner is at different fitness level or has a different goal set, they can help make exercising more enjoyable and thus making you more likely to keep up your routine.  Also a little food for thought: Strong & long-standing interpersonal relationships (friendship) have a significant effect on the longevity and life of an individual; friendship = long-life & health!IMG_7340
  2. Get away from screens! No really, Step Away!  Besides making the body sedentary while being bad for the eye & posture, screens (smart phones, tablets and television) can prevent you from organic conversation, developing friendships and can easily become the crutch of procrastination.
  3. Take a walk!  Got 15 minutes? Take a brisk walk around the block (and grab the kids too), even 15 minutes can increase serotonin levels, vitamin D levels and increase circulation.
  4. Keep snacks in your car or at your desk.  More often than not, overeating is from not keeping consistent blood sugar level throughout the day.  A bag of nuts and dried fruits is a great snack food to keep at your desk, (walnuts and cranberries are great as brain food).  Tip: Low sugar and high protein keeps away hunger pains and prevent blood sugar spikes.
  5. Relax!  It is important to purposely take some time to relax, focus on self and breathe.  Massage is always a great way to naturally increase serotonin levels while increasing circulation.

SEE YOU IN 2016!

 

Summer Sports and Massage

With the weather warming up and summer sun peaking around the corner it is hard to stay indoors.  Dusting off the cobwebs from bikes, basketballs, paddle boards and volleyball nets; the Summer bring long days and outdoor sports.  Warming up the tennis shoes while shaking off our winter coat can bring on injuries that are hard to identify and address.

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Massage can be an amazing preventative measure because it helps brings circulation to a-vascular areas like ligaments and joints that are likely to get injured during sports.

prevent injury with massageDespite all the best efforts ‘getting back to it and repetitive movement can cause injury, Sports massage is designed to address injury and stress do to sports activities.   Exquisite Massage has some of the best and highly trained sports therapists in San Diego.

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Call today to schedule a massage with our highly qualified therapists and get the most out of summer!

888.827.3529

December Featured Service! Detoxifying Mud Wrap

 

Mud WrapsOur December featured service will help detoxify body & mind while hydrating and nurturing your skin. December conditions can stress the body and dry your skin.

 

Our Mud Wrap is high in minerals and naturally pulls heavy medals from the system.  Through this 45 minute detoxifying wrap your body will help cleanse your largest organ and bring blood flow to the skin.  Increased circulation, especially to joints and cellulite prone skin can decrease daily aches and pains and reduce the appearance of cellulite.  The warming effects of the mud will naturally relax you.

Mud Wraps must be booked one day in advance and can be combined with and other service.

 

More on our Clay:

Most clays have a high alkaline pH. Clay is homeostatic and as such is an adaptogen that brings balance and equilibrium to the body. A balanced body can heal itself.  Calcium Bentonite Clay’s strength lies in its ability to adsorb and absorb, to suck into itself toxins, chemicals, viruses, molds and the bad bacteria, hold them captive within the molecule and carry them out of the body.

 

 

Keeping a healthy weight over the holidays!

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Finding balance in the holiday rush!

Enjoying the holidays can be festive yet a stressful & indulgent affair that can add inches to the waistline.  A few simple tip can ease the ‘jump’ into your new years healthy resolutions.

During your holiday meals:

-Wear pants that fit you! No elastic, try for dress pants or jeans that fit you properly.  By not allowing your stomach to over-expand your are setting physical limits to your over indulgence.  This will let you control your portion size and give your body the time it needs to properly digest your food and derive all the nutrients your body needs.

-Drink 2 glasses of warm water before you eat dinner.  Water help lubricate your digestive system allowing optimal digestion.

-Eat with a smaller plate!  We truly eat with our eyes, if it seems like you have a full plate your brain will make you believe you are more satisfied.   Before going for that second plate grab a friend and take a slow walk around the block.  This will give your brain the time to recognize the stomachs signals if it has reached capacity.  This will help you avoid the dreaded ‘too full’ feeling.

-Keep it simple!  To many flavors can increase hunger, keep to a few traditional options and this will help your brain from over indulging.

-Avoid alcohol and sugary drinks during dinner.  Soda is a no go and alcohol should be saved till after you have completed your meal.

an Average American will consume 4,500 calories on thanksgiving!  That is twice the daily allowance for total daily consumption.  You would have to walk over 25 miles to burn off those extra calories.  By using a few simple tips you can avoid or at least slow down those winter pounds.

Don’t wait till 2014 to start healthy habits!

Wishing you and yours a happy and healthy holiday season.

No gimmicks, no crash…. The key to a healthy weight is good nutrition.

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The seeds of our health are brought to life with balanced nutrition, exercise and friends! Hosting a healthy get together with friends does wonders for moral and your waistline! Engaging your friends in healthy practices helps keep your community healthy!

Reduce Cramps

Not always he easiest subject to talk about but never-the-less an important issue for many of us ladies.

Rather than popping some Midol there are many holistic remedies than can offer very immediate and lasting results.

Eat your way to relief!

There are many natural ways to relieve the symptoms of cramps, many of which has to do with opening the veins. A few ways to address this is to increase circulation; consuming foods that naturally increase your circulation can easily be added to your diet a few favorites include:

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-Ginger or chamomile tea (with local raw honey- a natural anti-inflammatory)

-Fennel

-Red Beets (a natural iron rich vaso-dilator)

-Spinach (great source of calcium which improves muscle function & Iron)

-Fish or Flax seed (helps put essential fatty acids in the system)

Relief through Massage

One of the more lasting and immediate ways to increase circulation is to receive massage in the effected areas, massage in the lower back and abdomen can break up tissue, open veins and offer immediate relief. This technique can be uncomfortable the first time you receive it but the long term benefits far outweigh the short term uneasyness. Increase effectiveness of this treatment by using lavender or chamomile essential oils.

As an added bonus you can use Juniper or Grapefruit essential oil to reduce fluid retention.

Take a Hike

As well as helping overall wellness, exercise is a easy and accessible way to curb those cramps. Take a brisk walk around the block for relief. Keep in mind you don’t have to go crazy to get results, remember the goal is to increase circulation and a small amount of activity can accomplish this!

Part of a healthy regiment is finding natural ways to relieve everyday pain! Treat the source, not just the symptoms!

 

 

Just Breathe!

Learn to center the mind & BodyBreathe is an essential element to a wellness regiment.  By simply focusing on good breathing techniques you can reduce stress, increase clarity of thought and eliminate toxins.  When properly applied breathing techniques can lessen symptoms of headaches, anxiety and even reduce asthmatic attacks!

The air in our lungs can be likened to a glass of water.  When inhaling and exhaling we often ‘shorten’ our breath (not fully emptying or filling our lungs) and cheat the natural process of eliminating waste through the gas exchange system of inspiration.  If you consistently shorten your breathe than you are only drinking half the ‘glass of water’ then filling it back up!  This can leave your glass with a mish-mash of leftover toxins.  By simple learning to exercise your lungs you naturally eliminate these toxins and help increase life-giving oxygen in your system, naturally.  The body eliminates an astonishing 70% of its waste through the lungs!

In the space of a few moments you can improve your health through breathe!

Here is a simple 5 minute breathing exercise:

Find a quiet place free from distractions

Close your eyes and sit comfortably

Breathe naturally and notice the pace and length of your inhale and exhale

Start slowing your breath

Inhale through the nose

Exhale through the mouth, constrict the throat to ‘push’ out breathe slowly

Fully fill your lungs begin at the bottom of the rib cage going up the chest to the top of the throat

Stretch the rib-cage, allow space

Begin to count your inhale for 5. 4. 3. 2. 1

Hold your full lungs for 2. 1.

Exhale for 5. 4. 3. 2. 1.

Fully empty your lungs

Hold empty space for 2. 1.

Repeat 5-6 times

Allow your breathe to fall back into its natural rhythm

Return back to your day!  Notice any changes in your body and mind…  and don’t forget

Just Breathe!

SOME HEALTHY ADVICE

Diet is a huge factor in overall health but more importantly combinations of food help you absorb the essential nutrients contained within food. When cooking using these simple tricks will help you get the most bank out of your meals. Whenever possible try to buy organic for richer health benefits. Chewing your food completely helps breakdown food so you can fully digest all of the micro-nutrients as well as making it easier for digestion.

Vegetarian Protein
Beans or rice are a seemingly harmless side dish but can equal a protein packed power house when eaten in combination. Long grain brown rice has more fiber and micro-nutrients than its starchier white rice companion. Organic Black Beans have less gas causing elements along with more nutrients!
Pita and Hummus. No longer just an appetizer this protein filled combo is a tried and true Mediterranean delight that combines the right amino-acids to keep you fuller for longer.

Energy Foods
The benefits of this long known super food needs a partner to unlock its true potential. When combined with tomatoes, Spinach releases energy giving Iron.
Sardine, Salmon, Flax Seeds and walnuts are excellent food sources of omega-3 fatty acids. Combine these super foods for a more energy packed meals.

Eat smarter, get more from your meal.