Healthy Living Arm Shoulder Rotator Cuff Exercise

Taking care of our body means getting enough exercise - be it by lifestyle or exercises to balance out what our lifestyle does not provide. 

One area of the body that often gets missed with current lifestyles is the back of the arm and shoulder. So exercises for this area are important to  maintain capability and strength in this area.  Exercises will  provide many benefits including:

1) Strengthens weak muscles
2) Creates stability in shoulder
3) Helps prevent injuries
4) Develops and maintains overall strong muscles and joint areas to stay active

Today I would like to share an exercise to improve your arm shoulder rotator cuff strength. This exercise can be done anywhere and it only takes a couple of minutes a few times a week to get the benefits. I cannot stress enough how important this type of exercise is to your overall health.

Here is the Susan Fleming Healthy Living video about how to do an arm shoulder rotator cuff exercise:

 


About Muscle Pain Relief Therapy and Spa Massage at The Relaxation Center

To better serve our clients, The Relaxation Center now provides two types of services to meet client massage therapy needs.

Muscle Pain Relief Therapy

This is a results oriented deep tissue approach to solving muscle pain.  We use the necessary modalities with specific focus on troubled area to release the fascia to open joints and increase mobility. To learn more about The Relaxation Center muscle pain relief therapy services go here.

Spa Massage

Spa massage is a customized massage in a very tranquil environment, applying lighter to medium pressure, focusing on stress reduction and relaxation.  A "spa massage" can include use of hydro-heat packs, aromatherapy, foot reflexology, and body support system for all clients including pregnancy massage.  To learn more about the types of spa massage services offered at The Relaxation Center go here.


What is fascia?

Today's video tip of the day is dealing with fascia. What is fascia and how to manage it? Learn about what fascia is and how to manage it in this brief video by Susan Fleming - Chronic Muscle Pain Relief Expert.

 

For more information on this topic, call or text Susan Fleming at 650-591-2303.  Or email susan@therelaxationcenter.com


The Relaxation Center Shares Stretching Ideas

The Relaxation Center in Belmont encourages stretching to enhance your massage sessions. Stretching in between massage sessions will make your massage better, because many of the tight places will be easier to work on. Massage can get to those spots that are virtually impossible to get to on your own. Stretching the right way will become easier and your life will be more pain free. 

My sister called me the other day after years of my suggesting stretching, sending her pages of stretches and mentioning yoga etc.  She said her chiropractor also encouraged her to stretch to help her knee feel better. She said she is feeling less pain in her knee, because she is stretching at night before she goes to bed. It made me think about stretching at night and I have added it to my pre-bed time routine. I used to stretch just around exercise time. Now I wake up feeling much more rested and my muscles and joints feel like they did when I was a child.  Don't take years to start stretching, try it today. 

At The Relaxation Center, specific stretches are taught to help with certain ailments. Overall stretching is a goal that takes time and effort. It pays off for good, quality of life. A suggestion is to take gentle yoga, Pilates and read Bob Anderson's book first.

There are some great suggestions on how to stretch in  the book, "Stretching: 30th Anniversary Edition by Bob Anderson and Jean Anderson."

Stretch BookHere are some of their suggestions:

1. Learning how to stretch is the most important part of stretching.

2.  Listening to your body and knowing that you can stretch more tomorrow.

3. It does not all have to happen in one day.

 Call Susan at 650-591-2303 to set up a time for yourself or if you have any questions. You can also email at Susan@TheRelaxationCenter.com.

 


Keep it Simple and be Healthy with the Basics

At The Relaxation Center, relaxation is the goal. We can be effective and relaxed at the same time. Focusing on basic health helps to create the state of relaxation. 

Meditation2Some of the basic areas that help create a natural state of relaxation are: good food, enough sleep, cardio exercise, weight bearing exercise/Pilates, stretching/yoga, massage, clean environment, daily dental care, meditation and an overall positive mental attitude. 

We have limited time in our day, so making good choices every moment is in our power. We all know this basic concept, actually doing the right things takes time management and will power.  Even taking 5 minutes here and there to stretch and walk around the block throughout the day will add up to a better you!

 

 


The Relaxation Center Highlights - Drinking Proper Amounts Of Water

How much water is the right amount for each of us? I have read that we should drink 1/2 our weight in ounces of water daily. Example: A person weighs 100 pounds. That person should take in 50 ounces of water a day. A cup has 8 ounces in it, so that person would have to drink 6+ cups a day. That is not that much over the course of a day, right? It's only 1 & 1/2 quarts.

Water drinking I have also heard that if you get this water in other ways, such as fresh juice that has mostly water, it counts. But things like coffee, tea that has caffeine, do not count, because caffeine takes out moisture as a diarrhetic - kind of defeating the purpose of drinking this type of "water". 

Regardless of the official amount of water for each person. I believe we should drink water about 2 ounces every 15 minutes to 1/2 hour. If we consume the water in small amounts, at shorter intervals, it will absorb into our system. If we take in larger amounts at once, it does not have time to be absorbed and it takes with it in the quick cleanse, certain minerals that we should be retaining. 

What are some of the benefits of drinking water?  To begin with, water functions as a vehicle to eliminate waste.  But the best part is you will just plain feel better because your organs will function better, muscles will work better. Drinking enough water is also said to give you sharper eyesight and reduce headaches. 

Last but not least, did you know that a lot of the time when you think you are hungry you are really thristy? So next time you think you have a food craving, take a sip of water first....you might save a few calories and feel better in the bargain!    


Body-Mind Connection at The Relaxation Center

The Relaxation Center is a terrific resource to help you stay focused on having a great body-mind connection. Many times we imagine we can play a fabulous game of basket ball or jump over a toy on the floor with grace and ease. Then we are in the moment to make that shot and over reach and pull a muscle or trip over the toy and it did not turn out how you imagined it. When we practice working with our body to stretch and strengthen as well as work on balance, we have a better match with what we think we can do and what we actually are able to do. That in essence is the body-mind connection. Yoga-2

Massage is one other very important part of the body-mind connection. When receiving a massage, one will imagine their body feels ok or might have a specific ailment or two. As the massage progresses, the reality of sore muscles starts to become apparent. Then a sense that we are not feeling as "super heroish" as we have imagined set in. Deep tissue massage is a wonderful way to check in with our body, to see what we need to do in our lives to improve, to feel better more often. Sometimes we need to do new stretches, get a little more cardio exercise, eat better types of foods or get more massages. 

In this fast paced environment, take the time to get your deep tissue massage and check in with your body. Your body and mind will be connected and you will feel on top of the world.

Call Susan at 650-591-2303  or email her at Susan@TheRelaxationCenter.com


The Relaxation Center Revisits PROBIOTICS for Great Nutrition

The Relaxation Center promotes overall great health, which includes making probiotics part of your health program. I posted this information before and still have people who ask me about how to be more healthy. Reposting the benefits of probiotics seems like a great idea. Probiotics are good bacterial that should be in your digestive system naturally. They help to break down the foods that we eat. Then the body can absorb the nutrients. 

Years ago we did not have antibiotics. They came into our society on a regular basis around 1940's +. Antibiotics are great for getting rid of the bad bacteria, but they also get rid of the good bacteria in our digestive system. To put the good bacteria back into our system, we need to take the probiotics. When we take antibiotics, it is advisable to take probiotics. It will help keep yeast infections from developing and help to keep being able to get the nutrition from our foods to get and stay healthy. The probiotics would be in our digestive system, if we did not have antibiotics.

We also get antibiotics from the meat/chicken(animal products) because they are pumped full of antibiotics, to keep them alive, because of the poor conditions they are in. We eat them and get the antibiotics they ate. Vegetables and fruits in many cases have antibiotics on them to prevent contamination, because many vegetable/fruit farms are near animal farm, waste run off. We need to reintroduce probiotics on a regular basis once or twice a week to keep our digestive system capable of breaking down our foods to be able to absorb the nutrition. 

Jarro_Dophilus_FOSThere are many brands on the market. One of them is:  Jarro-Dophilus + Fos. This is kept in the refrigerated section of WholeFoods or many health food stores. It is refrigerated and should be kept in the refrigerator because it is a live culture and the Fos is the food the culture eats. It is recommended to take one capsule two times a week to keep the good bacteria in your system. Each person is different and you will find what works for you. The instructions on the bottle say 1-3 capsules a day.

Start with just one(good idea). It will help with having better elimination. You will not need more spoonfuls of fiber with this solution most likely.(Bowel movements are supposed to be fluffy and not hard). Hard bowel movements create pockets in the colon, where food can collect and possibly cause more challenges later.  It is best to take one capsule 20 minutes after breakfast. Why? Because usually we don't eat garlic with breakfast. Garlic can neutralize the probiotics, because garlic is a natural antibiotic. It is not going to get rid of any major infections, but it is enough to discourage the probiotics from doing their job at first. 

You might think yogurt is enough, but most yogurts do not have the full strains of probiotics in them. The Dophilus I have mentioned above has the full strains of it. I believe there are 7 strains and the yogurts have one or a few. For our digestive system to do it's job, it is best to give it the right tools. 

If you have any questions, feel free to email Susan or call her at 650-591-2303

Susan@TheRelaxationCenter.com

(This process is something that has worked for Susan and many of her clients, but ask your doctor if it ok).

 


Plan a Delightful Holiday Season Feeling Relaxed

I know the idea of thinking about the holidays seems too early. That is the point of this topic.

Imagine a stress free holiday feeling and looking great. Start with that idea and work backwards. What kind of holiday time do you want in December and, if possible, make an overall plan now. Now is the time to contact those special people you want to make sure you see over the holidays. Do you want to host a dinner over the holidays? Travel somewhere over the holidays?  Make tentative plans now and put it on the calender.

Do this with all the upcoming holidays and then you'll have time to put some "take care of yourself" plans into the mix. Things such as your exercise class, rest and relaxation time, and (of course) massage time. I know it is not always possible to plan everything, but working at it will really make a difference.

Putthis_on_calendar_clip_art The more things we can get on our calender ahead of time, makes a more organized, easy-paced life. Things will change and we can adapt as we have to. Give it a try and see how it goes this holiday season. Easy does it.

Plan your next massage now and start a great new habit of planning to take wonderful care of yourself now and through holidays.

Call Susan at 650-591-2303
or email at Susan@TheRelaxationCenter.com 


How often to make an appointment for a massage at The Relaxation Center?

New clients often ask, "How often should I get a massage?" The answer is "it depends"...

The biological effects of a deep tissue massage last 2-3 weeks in general. Some people may benefit more from getting a massage more often because of their lifestyle. As an example, a person may have a job at a computer and have very tight forearms and hands and need more massage than a person who does a more varied career. Someone who gives emotionally to say a large family and can benefit from a hour vacation away from it all, might need to set up more sessions than someone in a calm environment.

Massage1 Every situation is different. It all starts with the client getting the first massage and then seeing how they feel after two weeks and trying another massage close to that time. If they feel they can extend the time to three weeks or a month and it works for them, that is a good distance between sessions. Other people may find they have to come in every week to balance their life. It also depends on a person's financial lifestyle too. There is a fine line to what works for each of us. I know certain celebrities get a massage once a day, and how nice can it be? With my job, I make an exerted effort to get a massage at least every two weeks. It reminds me of why I do massage for a job. It feels great and I feel like a better person afterwards.   

Do yourself a favor and set up a massage time and look forward to it. It will keep you going. Just call 650-591-2303 and ask for Susan or email at Susan@TheRelaxationCenter.com

PS: To extend the benefit of your message, do youself a favor and buy a few boxes of Epsom Salts. If you don't know why, just ask Susan about what to do with the Epsom Salts and why if you don't already know.


Keep it Simple and be Healthy with the Basics

At The Relaxation Center, relaxation is the goal. We can be effective and relaxed at the same time. Focusing on basic health helps to create the state of relaxation. 

Meditation2 Some of the basic areas that help create a natural state of relaxation are: good food, enough sleep, cardio exercise, weight bearing exercise/Pilates, stretching/yoga, massage, clean environment, daily dental care, meditation and an overall positive mental attitude. 

We have limited time in our day, so making good choices every moment is in our power. We all know this basic concept, actually doing the right things takes time management and will power.  Even taking 5 minutes here and there to stretch and walk around the block throughout the day will add up to a better you!

 


Ready for a Healthful and Tasty Summer Picnic?

A summer picnic is a great way to entertain and see friends and family.  But all too often we end our day in the sun way to full and wondering if we ate food that is good for us.  But it doesn't need to be that way. Next time you pack for a picnic - think tasty AND healthful.  Here are a few ideas to get you started:

A veggie platter with the latest in season veggies and a zesty vinaigrette based dip can be a great way to start the picnic. Build your own or you can pick up a veggie platter at your local health food grocery mart - my favorite is Whole Foods.

Farro_herb_recipe   Then on to more yummy treats - why not include a side dish that is made with a healthy grain - organic quinoa or farro come to mind.

For dessert - how about a fruit platter...and for those with a sweet tooth bring a chocolate, caramel dipping sauce or raw wild honey (my preference).  

Here is  a recipe website for the great types of food I enjoy. These dishes are healthful and make you feel good.

For more ideas for a fabulous picnic, take a look here http://www.compassionatecooks.com/recipes.htm

Have a great summer!


Have Fun in the Sun - but don't forget to protect your skin!

The Relaxation Center cares about skin health as a part of over all health and would like to take this time to share some new sun screen ideas. I found an article that does a great job of explaining the concerns of sun damage. You can find a link to this article at end of this posting.                                                                                                                                                                             Unknown
This article highlights easy ways to protect our skin.  For example, by using an SPF 15 more frequently than a high power SPF less regularly, you'll get better coverage.The SPF 15 will cover 85% of the sun damage.  Also make sure your sun screen has UVA and UVB to protect the deeper layers of the skin as well as the superficial layers. Get your sun screen at a health food store or WholeFoods and consult with the person that works in the skin care area. You'll find something that works for your skin.

Beside a good sun screen, even more coverage can be attained by applying antioxidants, especially Vitamin C, on the skin (a skin beauty product) as well as eating antioxidants such as fresh blueberries and some other super foods such as spirulina. These foods will help the skin protect itself from the sun to some extent. 

Even if you aren't walking around in the sun every day, something to think about is being in your sunny car.. Even though we don't think we are in the car for a long time, it all adds up and we need to protect our skin as much as possible.

We do the best we can, so let's make the time to eat some antioxidant foods, stay out of the sun and put on our sun screen everyday of the year. Below is a link to the complete article. I hope you find it as interesting and useful as I did!

http://www.natural-organic-sunscreen.com/

There is one more article I found informative and here is that link below.

http://breakingnews.ewg.org/2011sunscreen/?inlist=Y&utm_source=junesdfull&utm_medium=email&utm_content=first-link&utm_campaign=toxics

I welcome any ideas and suggestions.

Contact me at 650-591-2303 or email Susan@TheRelaxationCenter.com 

 


Breathe Your Way to A Calmer, Happier LIfe

Here at The Relaxation Center, we have found that enjoying life in our hectic, everyday busy world is possible - it is all a matter of how we handle being busy. Just stay calm. Easier said than done, right?

This fast paced life we live seems as though it is all we can do to try to keep up with increasing day-to-day demands.  It seems that some of us are better than others in making time to enjoy life.

Ideally we can appreciate life all the time by being aware of our presence (presents). Breathing and being aware of our breath seems to one of the best ways for us to do this. When things get too rushed, remember to breath. Paying attention to the air going into and out of our body can help us focus on the fact that we are here right now and to do the best we can in this very moment.

These are some thoughts I have come to appreciate after many yoga classes with Ben at the Crunch Fitness in San Mateo. Yoga is more than exercise. Yoga is breathing, exercise, eating well, etc... For me the breathing seems to be an easy way to become aware of life more objectively and to make better decisions.

One thing that is a challenge, is to remember to be aware of the breathing. Just because it is easy, doesn't mean it happens all by itself. Smell_1_tnb2We have to embrace the idea and do it.

So for this month, let us become better at being aware of our breathing. We don't have to change the way we breathe, just to be aware of it. We can get more involved in different methods of breathing, but for us to become aware of it will be a great start. A link to some other breathing methods is listed below for those who want more information. If you have any questions or suggestions, feel free to contact Susan at 650-591-2303 or Susan@TheRelaxationCenter.com 

Learn more through yoga

 


The Relaxation Center's Take On Organic Food

A massage client of The Relaxation Center recently asked me, "What is organic food"? This prompted me to do some research on the topic.  That research confirmed my personal take that buying organic seems to be the best bet these days.

Organic_food_label_55320 For example, I go to the Belmont farmer's market, which is a certified market. That means that all the food they sell there has to be grown on their farm.  Also, they must either sell organic or pesticide free as much as possible. As I shop the various stands, I often ask about how they grow their products and get information that seems in keeping with the organic food philospophy. (I have a friend that up till last year used to participate in the farmer's market as a vendor. So I believe this is inside information that seems credible).

Can't get to an organic food market?  When I can't get to the farmer's market, I will buy organic in the grocery store - even the big chain grocery stores have an organic food section these days.

To learn more about organic food, here is a great link to continue to learn more about the subject of organic food:  organicfoodinfo.net 

I hope you enjoy the delicious flavors and feeling that is a part of doing your best to stay healthy. Please share your favorite food ideas with Susan by phone at 650-591-2303 or by email at Susan@TheRelaxationCenter.com


Regular Stretching and Regular Massage -
A Great Combination!

The Relaxation Center in Belmont wants to remind you that regular stretching enhances your massage sessions. Why? Stretching in between massage sessions will make your massage better, because many of the tight places will be easier to work on.

What prompted us to revisit the topic of stretching is that my sister called me the other day. After years of my suggesting stretching, sending her pages of stretches and mentioning yoga etc. - she finally started to stretch and said the next posting on my website should be about stretching. She is feeling less tense and more relaxed. 

Stretch Book  At The Relaxation Center, specific stretches are taught to help with certain ailments. Overall stretching is a goal that takes time and effort. It pays off for good, quality of life. A suggestion is to take yoga, Pilates and read Bob Anderson's book first.

There are some great suggestions on how to stretch in  the book, "Stretching: 30th Anniversary Edition by Bob Anderson and Jean Anderson." Here are some of their suggestions:

1. Learning how to stretch is the most important part of stretching.

2.  Listening to your body and knowing that you can stretch more tomorrow.

3. It does not all have to happen in one day.

Massage can get to those spots that are virtually impossible to get to on your own. The combination of regular stretching the right way and the extra "boost" of massage will improve your overall flexibility and your life will be more pain free. 

Don't take years to start stretching, try it today.  Call Susan at 650-591-2303 to set up a massage time for yourself or if you have any questions about stretching. You can also email at Susan@TheRelaxationCenter.com.

 


Jack LaLanne Tribute:
Posture Focus Again at The Relaxation Center

LaLanne At The Relaxation Center focus was on posture a few months ago. Now as a tribute to Jack LaLanne with his perfect posture, it's time to refocus on it again. Correct posture will make a person look better, feel better, and have more energy  - not to mention look more attractive and approachable!  Here are some hints on how to improve your posture.

Doing exercises to strengthen the back muscles will assist a person in having better posture. One has to use the back muscles. Focus on exercises that train the back muscles to pull back. If one does not train the back muscles to pull back, they won't have the strength to do the job. Then the poor posture starts or continues.

Some back exercises are very simple. It is doing them that takes discipline. The rewards are high and you will look better, feel better, have more energy and therefore be more attractive.

One great exercise that you can do almost anywhere is to simply stand up or sit up straight and put your arms out straight from your shoulders forming a "T" with your arms out from your sides and even with your shoulders. Then bend your arms in, so that you your hands are out in front of your elbows.  Your hands, arms and shoulders should be the same level. Then start to pinch your shoulder blades together and try to pinch a pea between your shoulder blades. Release the tension and do it again. Each pinch should last at least 5 seconds. Repeat this process until you can't do anymore. Do this once a day and you will see and feel the results very soon.

I will do another post with more exercises for posture. But for now - stand and sit at attention. When we do this we instantly have good posture. Did you know that when you choose good posture, you can get up to 30% more oxygen in your lungs and therefore will get more oxygen to your body and mind. 

Until next time.....think tall! 

 


Start the Year With A Fresh Perspective on Food

 "We are what we eat" is an old saying....but it is so true.  With the new year upon us, we often re-evaluate things - dieting and what we eat is often one of those things.  Toward that end, I'd like to give you a recommendation about taking a look at what you eat from a different perspective.

It is all on an 80 minute documentary film DVD that I recently came upon called "Food Matters". It is about making the right choices for ourselves with fabulous information. The people that made the movie are experts in their fields. I think it is the best documentary I have watched. I took four pages of notes and am making adjustments in my food choices. I strongly recommend this DVD.

Take a look at this short video about the DVD. You can rent the DVD from online Blockbuster or Netflix. It is not in any store that I could find. Want to learn more?  Here is a link to the website to order or learn more .

Happy New Year Everyone!
- Susan@TheRelaxationCenter.com

 


The Power of One!

It is time for those darn old New Year's resolutions.  This year, be kind to yourself.  Maybe take some baby steps?  Be a bit more realistic on what you really can achieve given your current circumstances?

Number one As the saying goes - take “one step at a time” - and who knows what will happen. Think about one thing that you think you can change for the better. Maybe start with one new yoga class a week, or take one walk a week.  See how it goes. Then you might do it again. Who knows what that might lead to.

Starting small and simple can lead to overall success. So put on those athletic shoes, tennis shoes, ballet shoes. It has been said that putting on the shoes is the hardest part. Give it a go. You can do it!


Give the Gift of Massage - The Real Deal!

Looking for the perfect gift for that hard to shop for person in the San Francisco Mid-Peninsula area? Then look no further.

Gift box In business for more than ten years, The Relaxation Center - owned and operated by Susan Fleming - now offers gift certificates for massage therapy sessions.  A chronic muscle-pain relief expert, Susan Fleming offers a variety of massage therapy services - all customized to the clients needs. References available upon request.

Contact The Relaxaton Center today. 


First Step to Getting Life in Balance -
Get Enough Sleep!

I came across a blog post that I thought readers of The Relaxation Center website would find useful. It is about the importance of sleep.  Here is an excerpt from that blog post: 
 
Sleep_Moon Ever notice that when you aren't getting enough sleep that you don't make the best decisions?  And another thing I read recently - if you don't get enough sleep on a regular basis you are more prone to gain weight....that if you get enough sleep your body will work better - and your mind won't say, "If you don't give me enough sleep fuel - I'm feeling deprived - so let's eat more of our favorite foods...and that favorite food might not be the healthiest food". For the complete blog post go here

Sleep is an important part of the mind-body balance that we promote in our personal improvement program here at the Relaxaton Center. So, I hope you find this tip useful.

Taking care of ourselves...
Susan at The Relaxation Center

(Clients - I am happy to talk more about this with you at your next appointment.)

 


Stretching Encouraged at The Relaxation Center

The Relaxation Center in Belmont encourages stretching to enhance your massage sessions. Stretching in between massage sessions will make your massage better, because many of the tight places will be easier to work on. Massage can get to those spots that are virtually impossible to get to on your own. Stretching the right way will become easier and your life will be more pain free. 

My sister called me the other day after years of my suggesting stretching, sending her pages of stretches and mentioning yoga etc.  She said the next posting on my website should be about stretching. She is feeling less tense and more relaxed. Don't take years to start stretching, try it today. 

At The Relaxation Center, specific stretches are taught to help with certain ailments. Overall stretching is a goal that takes time and effort. It pays off for good, quality of life. A suggestion is to take yoga, Pilates and read Bob Anderson's book first.

Stretch Book There are some great suggestions on how to stretch in  the book, "Stretching: 30th Anniversary Edition by Bob Anderson and Jean Anderson." Here are some of their suggestions:

1. Learning how to stretch is the most important part of stretching.

2.  Listening to your body and knowing that you can stretch more tomorrow.

3. It does not all have to happen in one day.

 Call Susan at 650-591-2303 to set up a time for yourself or if you have any questions. You can also email at Susan@TheRelaxationCenter.com.


The Relaxation Center Promotes PROBIOTICS for Great Nutrition

The Relaxation Center promotes overall great health, which includes making probiotics part of your health program. Probiotics are good bacterial that should be in your digestive system naturally. They help to break down the foods that we eat. Then the body can absorb the nutrients. 

Years ago we did not have antibiotics. They came into our society on a regular basis around 1940's +. Antibiotics are great for getting rid of the bad bacteria, but they also get rid of the good bacteria in our digestive system. To put the good bacteria back into our system, we need to take the probiotics. When we take antibiotics, it is advisable to take probiotics. It will help keep yeast infections from developing and help to keep being able to get the nutrition from our foods to get and stay healthy. The probiotics would be in our digestive system, if we did not have antibiotics.

We also get antibiotics from the meat/chicken(animal products) because they are pumped full of antibiotics, to keep them alive, because of the poor conditions they are in. We eat them and get the antibiotics they ate. Vegetables and fruits in many cases have antibiotics on them to prevent contamination, because many vegetable/fruit farms are near animal farm, waste run off. We need to reintroduce probiotics on a regular basis once or twice a week to keep our digestive system capable of breaking down our foods to be able to absorb the nutrition. 

Jarro_Dophilus_FOS There are many brands on the market. One of them is:  Jarro-Dophilus + Fos. This is kept in the refrigerated section of WholeFoods or many health food stores. It is refrigerated and should be kept in the refrigerator because it is a live culture and the Fos is the food the culture eats. It is recommended to take one capsule two times a week to keep the good bacteria in your system. Each person is different and you will find what works for you. The instructions on the bottle say 1-3 capsules a day.

Start with just one(good idea). It will help with having better elimination. You will not need more spoonfuls of fiber with this solution most likely.(Bowel movements are supposed to be fluffy and not hard). Hard bowel movements create pockets in the colon, where food can collect and possibly cause more challenges later.  It is best to take one capsule 20 minutes after breakfast. Why? Because usually we don't eat garlic with breakfast. Garlic can neutralize the probiotics, because garlic is a natural antibiotic. It is not going to get rid of any major infections, but it is enough to discourage the probiotics from doing their job at first. 

You might think yogurt is enough, but most yogurts do not have the full strains of probiotics in them. The Dophilus I have mentioned above has the full strains of it. I believe there are 7 strains and the yogurts have one or a few. For our digestive system to do it's job, it is best to give it the right tools. 

If you have any questions, feel free to email Susan or call her at 650-591-2303

Susan@TheRelaxationCenter.com

(This process is something that has worked for Susan and many of her clients, but ask your doctor if it ok).


Good Posture is a Way of Life

Correct posture will make a person look better, feel better, and have more energy  - not to mention look more attractive and approachable!  Here are some hints on how to improve your posture.

Doing exercises to strengthen the back muscles will assist a person in having better posture. One has to use the back muscles. Focus on exercises that train the back muscles to pull back. If one does not train the back muscles to pull back, they won't have the strength to do the job. Then the poor posture starts or continues.

Some back exercises are very simple. It is doing them that takes discipline. The rewards are high and you will look better, feel better, have more energy and therefore be more attractive.

One great exercise that you can do almost anywhere is to simply stand up or sit up straight and put your arms out straight from your shoulders forming a "T" with your arms out from your sides and even with your shoulders. Then bend your arms in, so that you your hands are out in front of your elbows.  Your hands, arms and shoulders should be the same level. Then start to pinch your shoulder blades together and try to pinch a pea between your shoulder blades. Release the tension and do it again. Each pinch should last at least 5 seconds. Repeat this process until you can't do anymore. Do this once a day and you will see and feel the results very soon.

Desk posture I will do another post with more exercises for posture. But for now - stand and sit at attention. When we do this we instantly have good posture. Did you know that when you choose good posture, you can get up to 30% more oxygen in your lungs and therefore will get more oxygen to your body and mind. 

Until next time.....think tall!

 


The Relaxation Center Encourages Self-Health Maintenance

During your massage session at The Relaxation Center it is your time to focus on Self-Health Maintenance. Schedule your next massage session before you leave your current session.  Many people wait for pain and discomfort to set in and then they schedule an appointment. At this point, life is not a pleasurable experience. Often times, pain relief medication, patches and who knows what is tried to relieve pain.Finally the idea to schedule a massage appointment light bulb goes on and the call is made. Then it takes time to set up an appointment with a competent massage therapist. After the massage, the comment is made, "Why did I wait so long? I need to make this part of my life".

80535-Royalty-Free-RF-Clipart-Illustration-Of-A-Healthy-Heart-Face-Jumping-RopeThis routine goes on for a few times and then eventually it all makes sense to set up appointments in advance to have Self-Health Maintenance. We do it for our car to run well. We don't want to have our car break down on the road. We don't want our body to break down on the road of life either. Massage therapy is part of our over all Self-Health Maintenance including eating well, sleeping well, exercise, and a positive outlook on life. 

Depending on our life style, we may need more or less massage. The average massage lasts 2-3 weeks. If we have a very physical job or a "stress filled" life, we may need it more frequently. Take the time to find the time for you. Life feels so much better when we are not thinking about how to get rid of the pain. We can focus on other things in our lives when we are pain free. Call today to set up a routine appointment. As an example perhaps every other Thursday at 5pm or ??? What ever works for you.

Call 650-591-2303 and ask Susan to help you find a schedule for your life style. You will be glad you did.  


The Relaxation Center Promotes Healthy and
Easy-To-Make "Good Food"

ImagesThe Relaxation Center is all about being healthy, including eating "good food". Making the time to have fresh vegetables can be easier than you imagine. A great idea is to buy your vegetables at the farmer's market. Get all the different color vegetables for a salad that you like. The next step is to prep your salad ingredients so they are ready to go.  Here are some hints to make it easy.

Plan Ahead Prep
Clean and cut up enough to make a salad that will last you and your family for at least four days. Cover the vegetables with a clean, dry paper towel. Then cover the bowl with plastic wrap or a top. The paper towel will help to equalize the moisture in the bowl. The vegetables will stay nice and crisp.

Last Minute Prep
Add things likes tomatoes, onions, avocados etc. in at the last minute when getting ready to serve the salad. This system works best with having crispy items such as lettuces, peppers, radishes, carrots etc... in the main salad bowl. So when you think you don't have time for a salad, you can take out what you need, add a little something different each time, put on the dressing and you are having a wonderful "good food" in a short period of time.

Enjoy your healthy and nutritious meal!

- Susan at The Relaxation Center


Speaking your Mind during Theraputic Massage

At The Relaxation Center, expressing your feelings and thoughts during a massage is part of the two way street experience to having the massage you want. To have the massage you want, communication is key.

Speaking with your Massage Therapist An example in another situation might be...In a restaurant when a person wants a food item cooked "well-done", one person's idea of "well-done" might be burned almost and other person's idea of "well-done" might be slightly browned.

In massage,there is a difference between soft-"spa-massage", deep-tissue and reconstructive bodywork. Your idea of "soft" or "deep" might not be the same as the therapists. So, you should feel free to ask the massage therapist to apply the amount of pressure you desire at the beginning of the session, and feel free to comment as the sessions progresses. If you are more inclined to want a softer style or more deep pressure as the session continues, the therapist wants you to have what works for you, so comment or ask.  

Sooner or later, you both should be on the same page with what works for you. After all, you are the one paying for the massage you want. One thing about it though, you have to speak your mind. It is great once you find the massage therapist that can have the perfect pressure for you. It is also wonderful to feel comfortable to express your desired level of pressure each session to keep good communication continuing. Every time you have a massage, you have been doing other things that lead up to that moment. You have had other experiences and done other exercises, have other body tightnesses etc... so be open and express your level of comfort. 


The Relaxation Center CPR Reminder
- "Just in Case"

This month the Relaxation Center in Belmont helpful hint is not about theraputic massage but it is about something to enrich both your, and maybe someone else's, life.  It is about CPR - a reminder to “be prepared” - just in case. 

  

Crp_example2Every two years I get recertified for first aid and CPR. The certification lasts two years. I have been getting recertified for the last 20 years or more. I like being able to help people if there were to be an emergency. At this class I just took, very important information was given to us and I am passing it on for you. Please take a minute and put this phone number into your cell phone and post it at your house on the wall by the phone -just in case.

 

 

If you call 911, you will very possibly get a busy signal. If there is a wide-spread emergency, you will get a busy signal. If not, your call will get routed to Vallejo 1st. The operator will then send your call to your local emergency area, and then you can explain your emergency.

  

 

The better way to go is to call 411. The information person will answer and ask for your city and state and you tell them you want the emergency number for your area. You will have bypassed one whole step this way.

 

The best way…Put the emergency number in your area into your cell phone and have it at the top of your contacts. Our emergency number for this area is: 650-368-1421. This covers the following areas: Belmont, Burlingame, Foster City, Redwood City, San Carlos, South San Francisco, Half Moon Bay. For other areas call 411 to get your emergency number or call 1-877-743-8423 ICE Safety Solutions.

 

Even better ... you can sign up to take first aid and/or CPR so you too can be prepared to help out a family member, friend or even yourself in an emergency Find out more about classes available by going to www.getice.com. There is no test and the class goes by quickly. The people there are very nice and make it fun.

 

You will feel on top of the world, because you will be trained to be helpful - just in case!


The Relaxation Center in Belmont Welcomes 2010
- Focus and Attitude Can Make It a Great Year!

I challenge you to make this coming year more meaningful. Last year I focused on Pilates and yoga classes.  At first it was very difficult and I could not believe how inflexible I was. I did a modified attempt in the beginning and built up to a more mid-range ability. Meditation I am pleased that I have been working on this. Yet, it is something that I have to keep working on. Too bad, I do not remain stretched out. I can see how Pilates and yoga can keep me moving much better for the remainder of life. It is like laundry- have to do it and it is nice when it is done.

I am focusing on getting the attitude of enjoying the journey. That may take some time but I know I can do it if I keep a positive attitude. One thing that I keep in my mind when the going gets tough is that the alternative of being tight is not as good for me.

I welcome new ideas for becoming a better person. Feel free to email or call with suggestions that work for you. Susan@TheRelaxationCenter.com or 650-591-2303.  Thank you.

Sincerely, Susan


Healthy Living Habit Resolutions

Here at the Relaxation Center we are always ready to work with you on the best programs for healthy living. We have tips for having a positive mental attitude - to massage, and exercises/stretches you can do at home.

Massage

 

Developing a desireable, health level can be easier when working with a health coach such as at The Relaxation Center. Step by step, progress is made and you will see the results and be a happier person. We all go at our own pace. Patience and persistance will get us there.

Call The Relaxation Center for your massage session and take the time to focus on improving. Feel the benefits of this expert bodywork. 650-591-2303

 


Get a Massage to Relieve Holiday Season Stress!

Holiday Greetings from Susan Fleming at The Relaxation Center in Belmont, California.  Healthy Living during the holiday season is a challenge for many of us.  In my massage therapy practice, I've found that making the time for a little exercise can make us feel happier. Exercise will provide us with a more positive mental attitude, an ability to have a few more calories and a great feeling of being more in shape.

Making the time to get a massage allows us time to focus on our well-being. While you are getting your massage, you will discover if you need to stretch more, if you need to do another type of exercise or if you need to perhaps make more fun time for yourself. Massage time is a perfect time to totally focus on your body, mind and spirit. Getting regular massage will make sure you are all connected and if not, what you can do to feel your best for daily life and for the holidays. 

Call or email your healthy holiday suggestions and I will put them in my next newsletter and on the website. Susan@TheRelaxationCenter.com or call 650-591-2303


Healthy Living Tips - What Are Yours?

At least once a month we will have a healthy tip to share with you - some about massage therapy - some on healthy living and more.  Contact us in Belmont at The Relaxation Center with your great suggestions for topics. We all want to feel our best and we can do this by sharing our knowledge.  Regards, Susan Fleming, Director at the Relaxation Center.


My Favorite Aromatherapy Scent - Lavendar

In my massage practice I have found that my clients really like that I use aromatherapy. Why do I use aromatherapy? 

Aromatherapy has been utilized for many years. Before we had phamaceutical drugs, essential oils were Aromatherapy used to help heal people if ingested. Even today in some countries, essential oils are prescribed by doctors to take internally. Many of our pharmaceutical drugs are have plant origins. The lavender plant has the properties of encouraging relaxation. The use of essential oils is a real science and not just being a nice aroma.

Different essential oils have different properties and results. I have researched over the years to find the highest quality essential oils. In general, I use the purest essential oils that relax and or refresh - rejuenvate the spirit.  In fact, I have evolved my own blend. The key ingredient for that blend is lavendar - a very popular oil known for helping people to relax. To learn more about this blend and aromatherapy in general, go to http://nccam.nih.gov/health/lavender/

If you have your own favorite aromatherapy scents and would like to share, I'd love to hear from you....


Massage and The Right Gym Makes the Difference

The Relaxation Center info: Massage is just part of the total package to make your life the best it can be. The total package is massage, cardio workout, weight bearing exercise, stretching (yoga, pilates, etc.) good diet, enough sleep.....and a positive mental attitude.  

Today I'd like to focus on how going to a good gym is a key part of this package. A good gym will have the cardio, weight bearing exercise and stretching that you need. What makes a good gym? One of my favorite gym's is Golds Gym.  I go to Golds Gym in San Mateo and find it to be a clean place with great teachers.  The most important part is the quality of the teachers and trainers.

The teachers at Gold's are well qualified and inspirational. Mary, who teaches pilates, is an expert. Ben, who teaches yoga, is also one of the best teachers I have had in almost 25 years of taking classes.

The kind of classes that inspire you and make you feel good are the ones that make exercising fun. Just start one step at a time ....try one class, if you don't like it, try a different one - or maybe talk to the teacher afterward and get their advice. But don't give up. And if you want another opinion or advice, give me a call or send me an email. I'd be happy to help.


Saturday Morning Health and Fitness on the Radio

If you are driving around on Saturday mornings, you might want to tune into KGO Radio at 810 AM on your radio in Northern California or "live" on the Internet at www.kgoradio.com .  One of my favorite health and fitness experts in the San Francisco Bay Area - Joanie Greggains is on from 8 am - 10 am Pacific time. Joanie has been making a difference in health and fitness for people for the last 20 years and she is still going strong.  So, check it out and let us know what you think!


Happy Life Hint – Positive Mental Attitude

Every day we wake up with the choice to have a Positive Mental Attitude, also known as PMA. It is our choice to have PMA or not to. If we ask ourselves, "How is the world treating us"? And then ask ourselves, "How are we treating the world"? It is about the same.  Curious thoughts.

You know how beneficial deep body work is for you. Let your friends and family feel great too. Give them a business card or a gift certificate to start feeling great. Many people don't know about deep body work. They might have had a "massage" before, but understanding how great they can feel when the pain and unmovable body parts are trouble-free is another level. Pass the word on....

Take care of yourself - you are worth it!


"It's time you both feel and do your best!"

Welcome to my blog.... the focus is on BodyMind Coaching and Professional Massage Therapy

Why? People who receive massages regularly feel more balanced: mentally, emotionally and physically. Add feeling great to gaining clarity about your purpose, values and goals in life and you become unstoppable!

So, stay tuned .....


Make An Appointment Today

 

TRC Waterfall Stream by Bruce Fleming
Photo by Bruce Fleming

Just call, text or email us.

We will get back to you as fast as we can - within two business days at the most.

To see soonest availability, go to the twitter feed on the website home page.

The feed will display on the top right column on your computer. If you are on a mobile device, scroll down the page to find the twitter feed.


The Relaxation Center
540 Ralston Avenue, Suite H
Belmont , CA 94002

Phone/Text: 650-591-2303

Twitter: @relaxcenter

E-Mail: Appointments@TheRelaxationCenter.com

 


Spa Service Packages

BodyMind Personal Improvement Programs
Each BodyMind coaching session can be one to two hours in length.  Sessions can be booked and paid for individually.  Or, if you are ready to make a commitment, discount packages are available for 3, 6 or 9 sessions.  Contact us to customize a program just for you.

Massage Therapy Services
Massage therapy appointments can be for 1 hour, 1 ½ hour or 2 hours. Contact us to set up an appointment for a single session or for the maintenance program

Fitness Programs
We recognize that some people need a combination of massage and fitness coaching to reach their personal fitness goals. We have the expertise to help you determine exercises that you can do at home to continue the work begun at The Relaxation Center. Contact us to set up an individualized program to meet your needs.

©2009 The Relaxation Center. All rights reserved.


Spa Massage

If you have ever experienced a therapeutic massage, you know how wonderfully "stress-free" your thinking can be as your body glows in the aftermath of being cleared of annoying knots and painful tightness. For those of you that haven’t had a professional massage, isn’t it about time?

Massage Your spa massage will take place in a warm, comfortable and peaceful atmosphere with state-of-the-art equipment and techniques. Through a customized and personal approach, we apply the appropriate set of techniques to meet the specific needs of each of our clients.

Our sessions vary in length depending on your individual needs and life situation. (FYI, we are pleased to offer nurturing massage for women during their pregnancy). A program will be developed to help you feel your best using a combination of the following massage and therapeutic techniques:

  • Swedish Massage
    A muscle-specific application of the standard effleurage, petrissage, vibration and tapotement techniques. Swedish is the most common form of massage.
  • Shiatsu Massage
    A system of finger pressure massage, based on Asian healing concepts, which treat special points along "meridians" or invisible channels of energy that flow naturally throughout the body. This technique helps to release blockages and rebalance the energy flow of the body.
  • Sports Massage
    A maintenance massage program that enhances the body's recovery process, returning the athleteAromatherapy to a high level of training and competition, while reducing the risk of injury. This technique also helps to reduce the muscle spasms and metabolic build-up that occurs with vigorous exercise.   This technique is organized around a system of points on the feet that correspond to areas of the body. Though this massage is specific to an area, the effects are felt throughout the entire body.
  • Aromatherapy
    A technique dating back centuries using the highest quality essential oils of flowers, plants and trees. This technique helps to calm, balance and rejuvenate the mind and body.
  • Foot Reflexology

Email info@therelaxationcenter.com or call (650) 591-2303 to learn more or to schedule your first appointment.

 


Personal Improvement Programs

Are you ready to really launch your life? Do you want to look good, feel good, be more attractive and successful? Get on track? Then this is the program for you.

The BodyMind Personal Improvement Program motivates people to be connected physically, emotionally, mentally and spiritually with a plan of action. Reach your full potential by identifying life design and redirection goals as a part of your personal BodyMind assessment and program.

The Traditional Conditioned Approach to Winning Needs an Update
Our conditioned approach to winning is to wind the spring even tighter as we force ourselves to work harder and endure longer hours. As a consequence, our bodies develop kinks and cramp in unnatural ways as our minds grind in a tunnel vision that sees no possibility except having to move faster, faster, faster in a world where there is never enough time.

The BodyMind Personal Improvement Program works to change all of that - coming from the view that your body and mind are inextricably linked in a total system where changing any facet of the system results in change throughout the system.

How is This Approach Different from Simple Massage?
To loosen the hold of old patterns of thinking and to free yourself to think in new and open ways, BodyMind coaching concentrates on clearing the blocks in the Body as a catalytic avenue to shifting the mood of the Mind towards new possibilities for innovative action.

The BodyMind Personal Improvement Program focuses on having you "embody" what you know. It provides a proven path to achieve the behavioral follow-through to make healthy practices an on-going reality in your daily living and equips you with the support structure to design and sustain the remarkable quality of life that you have always deserved.

Through the tailored combination of carefully selected massage therapies with inquiry tailored to your goals and challenges, the feeling of enhanced bodily flexibility and renewed energy can be harnessed with increased mental agility and creativity for entirely new action targeted at breakthrough results.

How does this work?
Your BodyMind coach is a certified massage therapist highly skilled in helping you learn to harness the dynamic connection between your body and mind. You and your coach will work together to determine a plan of action with both parties accountable for due dates, regular reassessment and follow up appointments.

The first appointment generally begins with the coach asking what prompted you to visit The Relaxation Center, followed by an in-depth review of your current physical condition, medical history, if necessary, and a review of your stress level and any areas of pain. You will be invited to share your health goals, as well as life challenges, so that a long term approach may be considered. Once we finish our discussion and jointly make some decisions, we will move on to your massage – personalized to meet your needs.

Each succeeding scheduled appointment will include review and update of the assessment from our first meeting as well as a massage session – all designed to continue you on your path to being the best you.

Call or email about how to get started or make your first appointment.

©2009 The Relaxation Center. All rights reserved.


About The Relaxation Center

The Relaxation Center in Belmont California is about you and the body/mind connection. It is our goal to help you be the best you can be. We focus on programs designed to motivate people to redirect and actualize their lives and become physically, emotionally, mentally and spiritually connected with a personalized plan of action.

Susan Fleming Certified Massage TherapistSusan Fleming is the Founder and Managing Director of The Relaxation Center. As a BodyMind coach and nationally certified massage therapist, Susan works with a wide range of people from senior executives to anyone with a desire to establish and sustain a healthy, balanced lifestyle. Renowned for her high energy and joyously positive attitude, Susan draws on an extensive background in business operations in both small and large organizations noted for outstanding achievement.

Since 1992, Susan has leveraged her strengths in customer care to focus on the rapidly growing wellness field where she has specialized in the body/mind connection. She is a member of the American Massage Therapy Association and accredited by the National Certification Board of Therapeutic Massage and Bodywork.

Her extensive continuing education massage certifications include: Massage Therapist and Health Educator (National Holistic Institute, Emeryville, CA); Lite Touch Cranial-Sacral Therapy (Michael Aaron D.C.); Lymphatic Massage (National Holistic Institute); Hand and Wrist Anatomy (American Massage Therapy Association); Myopathic Muscular Therapy (Institute of Myopathy); Body-Mind Work for the Eyes (School of the Self-Healing—Meir Schneider, PhD, LMT); Medical Massage (The Veldon Institute).

Susan's physical fitness certifications include: Aerobic Certification (Health and Fitness Institute, Hayward State University) and Group Exercise Leadership (The Institute for Aerobics Research, Kenneth Cooper, MD).

CAREER NOTE: Earlier in her career, Susan held various sales and service positions including General Manager of Bennigan's Restaurant in Arlington, Texas where she was recognized for outstanding performance managing sales, profitable operations and producing consistently high levels of customer satisfaction. Later, as Manager of Chili's Restaurant, she helped establish this organization's #1 industry leadership in national sales and customer satisfaction.