Best wishes for a very happy festive season and a wonderful 2009!

Have you ever tried a new form of therapy - be it acupuncture, osteopathy, reiki, massage etc and felt really good afterwards? Think back and then remember how long you felt different for. Was it an hour, a day, a week or maybe longer? Maybe if it was only a short while you discounted that particular therapy as "not working".

A good complementary therapist will no doubt have given you some aftercare advice. It may have been stretching, postural advice or de-stressing techniques. Did you take these on board and implement them. In many cases, for whatever reason, the answer if probably no.

The time spent on the therapists couch is only a small piece of the jigsaw puzzle. In any week you will spend one hour on the couch and another 6 days and 23 hours going about your everday life - doing things the way you've always done them.

As powerful as a therapy may be there is simply no way it can maintain magically transform you. Ultimately it is what you do once you are off the couch that really counts. It takes commitment, courage and dedication to make any sort of change.

So take the first step on your journey today and implement any aftercare advice your therapist gave you. You'll be amply rewarded.

Are you a very organized sort of person? Your christmas present list already distributed to friends and family. Making their lives easy and taking the guessing out of present buying?

Or are you leaving everyone in the dark - giving them no ideas at all and yet secretly hoping you won't get any of those horrid "gift sets" which adorn the aisles of Boots, M&S and big name supermarkets. You know the ones ...... which end up in the charity shop.

Well ....... thinking ahead......... are you planning to start 2009 fit and healthy? If that's the case then maybe popping a few healthy gift ideas on your list will help get you started in the New Year.

Here are some ideas to get you going:

• a pair of cross trainers, which you can use in the gym or for running

• a new workout outfit which you'll be dying to show off on Boxing Day
  

• some personal training sessions to overhaul your exercise regime and keep you motivated
  

• six month gym or leisure centre membership

• a massage [see how I slipped that in?]

• a subscription to an inspirational magazine such as Ultra-Fit or Runners World

• an I-Tunes voucher so you can download some new workout music

• an exercise DVD
  

I've valiantly attempted to try and ignore, or at least keep in perspective, the constant naysaying and doomsday scaremongering which is pretty much on constant media loop these days. However, I came across this excellent article in Massagetherapy.com and thought I'd share it with you.

"Consumers may be tempted to trim their wellness budgets when economic times are tough. Yet a recent national consumer survey showed most holistic therapy minded people are committed to maintaining the health benefits they experience with massage. It only makes sense. The better you feel, the better job you can do of caring for yourself and your loved ones.

Now, more than ever, massage should play a role in reducing stress and strengthening health. When people feel their best, they are more likely to be able to face the challenges difficult times present. With greater health and peace of mind, consumers can face difficulties with poise, clarity of purpose, and strengthened emotional reserves.

Truly, massage is more than a luxury--it's a vital part of self-care that has a positive ripple effect on us as we work, play, and care for others.

Invest In Yourself and Those You Love

If you think about it, massage is an excellent value. The price of massage has remained stable in recent years, as the cost of movies, meals out, and sports events has risen. Which of these has the power to improve your health and your outlook on life?

Massage makes sense because it:

* Reduces anxiety
* Reduces the flow of stress hormones
* Improves sleep
* Boosts the immune system
* Improves energy levels and reduces fatigue
* Improves concentration
* Increases circulation
* Improves self-esteem
* Reduces frequency of headaches
* Releases endorphins

The positive effects of regular massage can have benefits in many areas of your life.

Home
Massage therapy will also help families under stress create healthier households with clear-thinking and more relaxed moms and dads. Children are very sensitive and often pick up on tension in a household, parents who are taking care of themselves are more likely to be better caregivers and provide a sense of security to their kids. This goes for caregivers of aging parents and other family members.

Work
The health benefits of massage can help forestall illnesses and lost work time, especially when you may be asked to produce more with fewer resources. Decision-making skills will be better and your performance is likely to be improved with a clear focus and more energy. A hint for the boss: Research shows employees exhibit less stress and improved performance when given twice-weekly, 15-minute massages in the office!

Health Conditions
Those with already existing health conditions can continue to reap benefits in the following ways. And proactively caring for health through massage may help reduce costly doctor visits and use of prescription and over-the-counter medications.

Research shows:

* Massage can reduce sports-related soreness and improve circulation--good to know when you may be exercising more to reduce stress.

* Deep-tissue massage is effective in treating back pain, arthritis, osteoarthritis and fibromyalgia. Fibromyalgia patients receiving massage also have less pain, depression, anxiety, stiffness, fatigue, and sleep problems.

*Massage reduces symptoms of carpal tunnel syndrome.

* Oncology patients show less pain, fatigue, nausea, anxiety and depression following massage therapy.

* Stroke patients show less anxiety and lower blood pressure with massage therapy.

* Massage therapy is effective is reducing postsurgical pain.

* Alzheimer's patients exhibit reduced pacing, irritability and restlessness after neck and shoulder massage.

* Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain. Some medical professionals believe massage also reduces tearing, shortens labor, reduces the need for medication and shortens hospital stays.

* Preterm babies receiving massage therapy gain more weight and have shorter hospital stays than infants not receiving massage.

* Massage is beneficial in reducing symptoms associated with arthritis, asthma burns, high blood pressure, and premenstrual syndrome."

EVERY BODY DESERVES A MASSAGE!

Do you ever page through fashion magazines, or even the Sunday paper supplements and look aghast at the cost of some body lotions?   Case in point being Creme de la Mer Body Lotion which is £100 for 200 ml.

In society today being able to survive on very little sleep is lauded.  After all, just think how much more can be achieved, how much more work can be done.  I had a colleague once who used to brag about waking up at 3 a.m to check his Blackberry for e-mails from our U.S head office!

These days it's not enough just to be able to run for the bus without getting out of breathe. True fitness means having endurance, flexibility and strength.  For example,  even if you can run a marathon, can you do a set of push ups, can you touch your toes? If not, then esentially you're only partially fit. 

This can be depressing and can make the fitness mountain seem just too hard and too high to climb. However, the benefits of overall fitness are fantastic. Imagine if the wheels of your car worked but your shock absorbers were shot.  It wouldn't be a comfy ride.  Cultivating overall fitness needn't be intimidating.  In fact, if you vary your regime it makes exercising more interesting and keeps you motivated.  Three activities a week such as running, weights and yoga will cover all bases and keep you looking and feeling fabulous.

Whether you work out regularly or are a stranger to exercise, it's good to know what your general fitness level is and identify the areas that need attention.

Start with these simple tests brought to you by The Guardian online.

A great way to fit more massage into your life without blowing the budget is to have regular 20-30 minute chair massage sessions.

If you can find a few colleagues or friends * who could also do with some regular massage then chair massage is the way to go. Why not catch up with friends and organise a coffee morning or pamper evening?  Or spend 20 minutes of your lunch break relaxing and de-stressing.

In fact having regular shorter massage sessions is often more beneficial than only having one longer session every few months. Tight muscles in your back, neck and shoulders easily return to their usual state within a week. So, imagine if in a weeks time you had another massage?

For the price of an hours massage you could get three 20 minute sessions, spread over three weeks.

Chair massage has become popular in the last few years for a number of reasons. If you're not familiar with this "alternative" form of massage, or if you've just been putting off getting one, here are a few reasons why you should try it:

• It's fast. A chair massage can be as short as fifteen minutes or as long as a half hour. This is a perfect arrangement for people who don't have much time.
  

• It's easy on the budget. Chair massages are all timed and the charge is based on the length of the massage. So if you don't want to spend a lot of money, it's a good way to try massage

• It's specific. A lot of people don't want, or feel they don't need, what is traditionally called a "full body massage" (a table massage). Chair massage was designed to make it easy to treat the back, neck and shoulders - areas that carry a lot of stress in most people. (But it's also possible to massage the arms, hands and head this way. The only parts of the body that are hard to access in a massage chair are the extreme lower back, the legs and the feet.)

• It's less threatening. For some people, the idea of removing some of their clothes and then having someone they don't know, or don't know well, give them a massage is enough to keep them away from the massage table permanently. During a chair massage the client keeps their clothes on. Nudity is not only not required, it's not allowed!

• It can be just as effective as a longer table massage. Sometimes it's the frequency - not the length - of a treatment that matters. People who can't afford, or don't have the time for, regular table massages may not get them very often, or on a regular basis. But if they can manage a shorter (and therefore lower-priced) chair massage more often than they would get a table massage, they may find that the benefits - the relaxation and stress relief - last longer. Also, it's possible that when they do get stressed, their reaction is not as severe or as long-lasting. Because their muscles have been getting more frequent reminders of how to handle stress, they are better equipped to deal with it when it does arrive.

GET IN TOUCH TODAY TO FIND OUT HOW TO SCHEDULE 

REGULAR MASSAGE INTO YOUR WEEK!

* Kindly note - a minimum of three clients are required to book a chair massage session at work or home.

I'm pleased to report that my day of foot massage with Ecco Shoes, at Gordon Scott in the Harlequin Shopping Centre in Watford was excellent.

Guess what Michael Phelps has twice a day? A massage!

I have a very vivid memory of my Gran telling me to pull my stomach in. Even in the 60's it was common knowledge that pulling your tummy in was good for you - made you look slimmer and also improved your posture.

Now of course, with all the advances in sports medicine and research we know that even back then the idea had solid reasons behind it. Now the equivalent of "pulling in your stomach" is called "improving core stability".

Core stability is an essential determinant of success for all sports people, be they cyclists, runners or swimmers, football or rugby players, golfers or rowers. That’s because the body's core muscles are the foundation for all other movement. You don't have to be sporty to benefit from a strong core. A strong core is ESSENTIAL for good posture.

Are you sitting and reading this? Don't do anything now except take your attention to your belly - what is it doing? Are your stomach muscles relaxed? Tense them and see what immediately happens. You can no longer slouch so much right? As you tense your stomach muscles your shoulders have to rise and move backwards. This is an over-simplification of what your core does but it's a pretty powerful example.

The muscles of the torso stabilise the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilise the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

To learn more about your core and to see all the different muscles involved click here.

Pilates and Yoga are great for strengthening the core - along with these exercises which you can do at home.

If you only do one stretch this week ..... do this one.

Cross-legged seated gluteal stretch

I recently spent two days doing Seated Acupressure Massage at a large company in Watford. One of my existing clients is a Director and decided to "treat the troops" by offering them a 15 minute chair massage.

The massage sessions coincided with a very busy time of the year and many of the employees said they felt much less stressed afterwards. It gave them both a physical and mental boost.

For many of the male workers it was their first ever massage and without exception they all thoroughly enjoyed it.

Chair massage is done fully clothed on a specially designed chair and the therapist uses their hands, fists and elbows to work tight muscles and knots in the upper and lower back, arms, hands and head. The results which can be achieved in a short time are amazing!

If you're interested in treating your staff or organising treatments for yourself and your colleagues please get in touch.

Nearly everyone is familiar with the word "ergonomics" and most people will swear blind that their desk is set up correctly and they do their best to sit with good posture ........ but is this really true?

Your desk set-up may well be an ergonomic paradise but if you sit at your desk for long periods of time without getting up your muscles start to tense up. Throw into the mix deadlines, stress and no lunchbreak and very soon your head is doing a brilliant imitation of a tortoise and your shoulders have become earrings.

Ergonomics are indeed important but only part of the solution. The most important thing to remember is to take regular breaks. Get up and walk around at least every half hour. Ask yourself as often as you can "are my shoulders relaxed" and "is my head floating on top of my spine" ?

It's said that it takes between 21 and 30 days for behaviourial changes to become a habit. Good posture has such far reaching physical and mental effects that a little hard work now will pay out big rewards.

Read this article about 8 Reasons To Have Good Posture - you'll be surprised to learn how posture affects your breathing, digestion, mood and even your voice.

If you are aware that you have long standing areas of muscular tension then regular massage is a great way to address the problem, in tandem with postural correction and stretching exercises.

My "celebrity" client Matthew Callow's fame continues to grow......

Matthew Callow - a client of mine - appeared in The Sun today to tell his story of overcoming incredible odds to attempt the London to Paris bike ride in three weeks time.

You'll be pleased to know that the answer to good posture isn't just about standing up ramrod straight.

Standing too straight is just as bad as slouching, says Brita Forsstrom, an expert in the Alexander Technique

Here are some simple ideas to incorporate in your every day life:

* make it easy
* start at the beginning
* mix it up
* keep your feet on the ground
* take your eyes off it

This week it's not even a stretch. You've got it easy, it's an active rest. A contradiction in terms I hear you say - well, give it a try, your back will want to kiss you for it.

Undo a day's tension by spending 20 minutes every day in the 'active resting' position. Lie on your back on a carpeted floor, with your feet on the floor and knees bent pointing upwards towards the ceiling, to free up your lower back. Support your head on some books, so that your head isn't tilted back, but not so much that your chin is at your chest. This position will help release tension, particularly in the spine, and give immediate benefit.

Another option is to lie with your legs on a chair [as above]. However, unlike the picture, make sure you have a book or folded towel under your head.

These stretches are ideal to do when you get home from work, before you start to do all those evening chores.

I went to visit the new JJB Fitness Club which has just opened in Dunstable.  It looks fantastic and is very well designed.  The finish is top quality and the array of equipment is mind blowing.

The popularity of tennis is at an all time high and with the english summer comes tennis mania.  The French Open has just finished, the Stella Artois tournament is wrapping up today and then there's Wimbledon to look forward to.

This week I'm focussing on a rather beleagured, overworked muscle which affects the entire spine, the base of the neck and the buttocks.  It's an area which is tight and overworked in many of my clients.  Especially people who spend a lot of time writing or sitting at a computer.

Want to learn more about sports massage?  Then look no further than this great site:  Sports Injury Clinic.

This article from Healthypages  says that scientists have discovered that incense has a relaxing and therapeutic effect and can ease tension and depression.  I always chuckle when something is only deemed "admissable" once it's been given the green light by a scientist.  Nevermind if it's something  the religious and spiritual community has known for centuries.

The average person eats 230 sandwiches a year. Now, if you buy your sandwich every day that mounts up to the cost of another holiday!

Making your own lunch is not only lighter on the wallet but can make you lighter too. Many shop bought sarnies are high in fat and salt. Let's face it food made in bulk on a converyor belt is never going to taste as good as one made fresh by you. Also shop chains and even sandwich shops aren't always going to use the best ingredients. Most of the time cost is the overriding factor, so battery hen eggs, intensively farmed bacon etc. will no doubt be going into your sandwich.

Take a look here to find some quick, easy sandwich recipe ideas which are specifically designed for people who exercise or lead very busy lives.

If you can't always find the time to make your own, this article also highlights "shop bought champions" from Boots, M&S, Starbuck and Pret.

Don't forget to get up and walk outside for some of your lunch hour. It clears the head, gets the circulation going and will pep you up for the rest of the afternoon.

What is Deep Tissue Massage?

Deep Tissue Massage is a massage technique that focuses on the deeper layers of muscle tissue also called connective tissue. It aims to release the persistent patterns of tension in the body (also known as "adhesions") through slow strokes and deep finger, hand and forearm pressure on the tight areas, either going across or following the fibres of the muscles, fascia and tendons.

Deep tissue massage uses many of the same movements and techniques as Swedish massage, but the pressure will generally be more intense. It helps to break up scar tissue. Deep Tissue Massage usually focuses on more specific areas and may cause some soreness or discomfort during or right after the massage. It shouldn't hurt, but it's likely to be a bit more uncomfortable than a classic Swedish massage. However, if the massage is done correctly you should feel better than ever within a couple of days. You should always feel free to speak up if the pressure is too much for you!

Why get a Deep Tissue Massage?

It feels good and it is beneficial to your health. If you are stressed muscles are tense, they block oxygen and nutrients, leading to possible inflammation that builds up toxins in the muscle tissue. Deep tissue massages assist muscle tissue release, get blood and oxygen circulating properly and also “liberates” the knots. Because many toxins are released, it's important to drink plenty of water after a session to help eliminate these toxins quickly from the body.

So what is the purpose of Deep Tissue Massage?

The purpose is to "unstick" the glued fibres of a muscle while releasing the built up tension, eliminate toxins, while relaxing and soothing the muscle itself. It is both remedial and therapeutic.

Precautions:

Always let your therapist * know if you:

- have any skin allergies or conditions
- have problems with your joints
- are, or think you could be, pregnant
- have recently undergone surgery, or are prone to or recovering from injury
- you have any other medical condition
- have a history of respiratory or heart problems

* a good massage therapist should ask you these question before embarking on any massage treatment.

Hardly a day goes by when I don't sing the praises of yoga to my clients.

It's great for relieving stress in both body and mind and very importantly helps correct kyphotic [rounded shoulder] posture. Many of my clients seek treatment for upper back muscle tension and pain caused by a forward hunched posture. By the age of 30 or 40 this posture is often firmly entrenched in the spinal verterbrae and shoulder girdle and unfortunately there's no quick fix to rectify the condition. So yoga is a long term solution, which requires patience, time and dedication to yield excellent and amazing results.

Put you off yet? You don't have to be bendy and flexible or get into eye-watering pretzel positions I promise you.

This article on UK MSN gives a really good overview of the most popular yoga styles.

Give it a go - you'll wish you'd started in your twenties once you do - but better late than never!

If so, then how about a "coffee break" massage at work. Yes, in the time it takes for you to pop out to Starbucks or down to the canteen for your favourite caffiene fix, you could enjoy a 15-20 minute Seated Acupressure Massage.

Among other benefits, your massage with leave you with a caffeine-free natural high.

So what are the benefits of having a regular massage at work?

* eases tight and tense muscles in the back, neck, shoulders, arms and hands
* decreases the likelihood of succumbing to a repetitive strain injury
* lowers blood pressure and promotes a feeling of relaxation and calm
* increases circulation, improving oxygen flow to the body and the brain
* improves concentration and alleviates mental fatigue

What's great about my service?

- You get to sit on a luxury, padded, top of the range chair
- I have top notch professional qualifications and am highly skilled
- I leave you with a stretching programme to prolong the benefits
- My treatments are refreshingly affordable
- You've still got 40 minutes left to eat your lunch!

All you need to do is find three colleagues who'd like a chair massage and I'll come to your office. Find more than 3 colleagues and the price goes down and down .......

Prices:

4 x 20 min Chair Massage - £15 per person
6 x 20 min Chair Massage - £14 per person
8 x 20 min Chair Massage - £13 per person

YOU WORK HARD ENOUGH - NOW LET MASSAGE WORK FOR YOU!

This week I'm thankful for:

- the cute lambs frollicking in the fields
- they are testament to the fact that spring is finally upon us!
- my clients who teach me so much
- my yoga teacher who is just the best
- "The Apprentice"and "Dirty, Sexy, Money" [a girl has to have some vices]

Massage can be a powerful tool to help your body best perform its countless functions in its goal to maintain a healthy balance. Why not do everything you can to get the best possible results from every massage session?

This article is devoted to providing you with some hints to make the most from your bodywork sessions.

Before your session

The mood of your session can be affected by the things currently influencing your life. You can improve your results by preparing yourself before your massage time. If you can put the events of your life on pause for a little while and truly devote your session time to taking care of you, the benefits you experience can be greatly enhanced. Life really will wait a couple of hours for you — and you’ll be in much better shape to deal with your responsibilities when you are feeling your best! Other things you can do, as time allows:

- If possible, take a relaxing bath or shower before your appointment time
- Limit consumption of caffeine and sugar, as well as other stimulants
- Avoid eating immediately before your appointment
- Allow extra time in your schedule so you don’t have to rush to be ready for your session.
- Be aware of your current condition so you can report anything that needs attention

During your session

Share what’s going on with your therapist. A good therapist will work intuitively but don't forget, they're not psychic and will appreciate your feedback. If you have a tender spot or an injured area, bring it up so it can be addressed. If you feel you need more pressure or a lighter touch during the session, please say so. If everything is great, you can lie back and relax. If you find your attention is on something, bring it up so you will be able to lie back and relax!

Specify your preferences. Everyone has different needs and wants, so share yours! Is everything in the massage environment okay? The temperature? The lighting? Any other distractions? Are you completely at ease? Do you like certain music? Is the volume okay? Do you like specific techniques? More time spent on a certain area? Each session is especially for you, so please communicate about what you want! If there is anything you don’t understand, please ask so we can discuss it.

Let it all go and relax! One of the major massage goals for many people is to lessen tension and stress. Many of those aches and pains that demand our attention are linked to stress. In fact — according to Dr. Sandra McLanahan — eighty percent of disease is stress-related, so maximizing the relaxation in each session should help you to maintain a much higher level of well-being!

One way to quiet your mind is to focus your attention on the session — really get in tune with your sense of touch. Proper breathing helps you to relax and to reach your session goals. Slow, deep breathing (from the gut) will provide your body with much-needed oxygen, while signaling your body to let go of its tensions.

After your session

If at all possible, allow for some quiet time before you continue your busy life.

Drink extra water!! Massage releases waste products and toxins from your muscles. Increasing your fluid intake lowers this toxicity and lessens the strain on filtering organs.

Congratulations to Victoria and Saul who ran the Flora London Marathon on Sunday. They'd both done excellent training and their legs were in great condition afterwards. This is testament to what consistent training and putting in the miles can achieve. [Along with having massage of course!].

If you've been inspired to enter for next years race then you'd better get ya skates on. For 2009, the ballot has moved to online only and they have allocated 120,000 ballot places. By Monday evening the first batch of places - 80,000 - had already gone! You'll have to wait until Monday 21st April to try and bag one of the remaining 35,000 online places. There are 5,000 paper entries allowed [for those without access to a computer] but you need to call them to request a paper form.

Flora London Marathon 2009

Good luck!

How about choosing a weapon and bashing your sofa into oblivion?

Your reward will be a free day pass at your local Virgin Active gym.

Play Sofa Bash

Many of my clients have tension in their upper shoulders, neck and between their shoulder blades. This is often caused by prolonged use of the computer, slightly hunching forward toward the screen and sitting for prolonged periods.

In two and a half minutes, without leaving your desk, you can do a series of easy stretches which will mobilise your muscles and joints.

Why not print out this page and attach it to the side of your screen or have it on your desk.

The key is little and often. Maybe before you get up to make a drink or whenever you're aware that you're seizing up. After persevering for a couple of days you'll notice the difference!

Are you one of those people who think that an aqua aerobics class is the domain of the "bus pass" brigade.

Think again! It's one of the most challenging workouts around. I know - I've done a fair number in my time.

Aqua aerobics is great for:

Toning muscle
Increasing the heart rate
Burning fat
Improving balance, posture and co-ordination

To find out more read this article from The Guardian

After a class you get out the pool with that lovely warm, wobbly feeling in your muscles - which means you've really worked!

Most leisure centres offer classes.

Ever wondered how sports massage differs from other massage styles?

Take a look at the Sports Injury Clinic.

Have a niggle or tight muscle somewhere? There you can click on that area on a diagram of the human body and be taken to a list of potential causes. Then you can click on Sports Massage and you can see what techniques a sports massage therapist might use.

Sports massage isn't just for professional athletes or people who are super-fit. Anyone who likes firmer, deeper pressure will love sports massage.

If half the world were giving a massage and the other half receiving one ... we would have peace on earth.

I found this short article in Bodysense Mag and it made me smile - so true!

Try to remember the floaty feeling you get on
the massage table so you can incorporate it
into your life. Do that and you’re making the
most of your massage experience. Remember
that massage is about taking good care of
yourself—and we all deserve that.

Every week a woman gets on my table and gives
the same unneeded apology. “I’m sorry! I didn’t
have time to shave my legs!” Don’t worry. “None
of the guys shaved their legs for me this week,
either!” is my usual reply. We don’t care that you
didn’t have time to shave your legs. We’re grateful
you’ve made it to your appointment and that
you love massage. Please relax and don’t be self-
conscious. No problem! I mean it.

Finally, the key to receiving your best massage
session is to communicate with your therapist.
Just like Goldilocks, only you can know for sure
if the pressure is too much, too little, or just
right. Good communication between therapist
and client allows you both to work together to
find what works best for you. Remember the
Platinum Rule of Massage: communication helps
your therapist help you.

I don't know about you but I sometimes curse the day Government Guidelines regarding 5 portions of fruit and vege a day came into being. The crafty little critters really got the message across. I'm sure over 90% of the population know the magic number - but how many are implementing the plan?

According to this article on Healthypages only 15% of the U.K population consumes the recommended amount.

The official website says potatoes don't count as a portion [did you really think chips counted???] and popping multi-vitamin supplements don't absolve the guilt.

Click here to find out what counts and what exactly constitutes a portion.

You will discover the benefits of holistic, deep tissue and sports massage in the comfort and convenience of your home. No getting up afterwards and struggling home in traffic. The effects last and last!

Do you feel low on energy, like your stress resides in your shoulders and neck? Do you feel the need to take some time out for yourself? Are you training for a marathon or putting in extra hours at the gym? I can help!

Deep tissue massage is proven to loosen and lengthen tight muscles. Regular sports massage helps to improve performance and prevent injury. Flowing, more gentle. holistic massage encourages relaxation and calm.

What's great about my service?

- You get to relax on a big, comfy massage table
- I provide fresh towels and use blended aromatherapy oils
- I have top notch professional qualifications and am highly skilled
- Every massage is tailored to your individual needs
- I leave you with a stretching programme to maintain correct muscle tone
- All you have to do after the massage is put your feet up

YOU WORK HARD ENOUGH - NOW LET MASSAGE WORK FOR YOU!

This article appeared in Google News last week. We can't all go to the Oscars but getting pampered at home is well within everyone's reach.

"A Los-Angeles area massage network that specializes in massage for celebrities will be kept busy in the Oscar Gift Suite prior to this year's Academy Awards.

“People think the Academy Awards are all glitz and glamour, but the preparations for the event can also be nerve-racking for the celebrities,” said Evan Aaronson, president of Go Massage, in a press release. “That’s why soothing those cramped muscles with a nice massage is a perfect way to melt the stress away.”

The gift suite will be held for Oscar nominees and presenters Feb. 22-23. Each celebrity will receive a free massage from Go Massage, as well as a one-hour massage delivered to their home.

“Go Massage is meant for people on the go, and that’s a perfect fit for the entertainment industry," Aaronson said. "They simply call us up, and we can get them an appointment at their home, office, hotel or local spa in as little as two hours.”

Aaronson used to be a Hollywood writer and director. The "insane" hours he was working left him exhausted, and he found himself getting regular massages to cope with the pressure. The therapy worked so well that he launched Go Massage in 2004".

I'm very excited to announce that I'll shortly be offering Seated Acupressure Massage.

What is SAM?

Seated acupressure massage (sometimes also called on-site massage) is based on the traditional Japanese acupressure technique called anma. Anma is Japanese for ‘press and rub’ and this therapy aims to stimulate the acupressure points in the head, neck, shoulders, spine and lower back.

How does it work?

Unlike acupuncture, seated acupressure massage does not use needles. Instead, the therapist uses his or her hands to stimulate the energy points which can be found all along the meridians, or energy lines, of the body. The therapist uses a specific sequence of movements, which are designed to improve the flow of energy throughout the body and balance and strengthen the body’s muscular, circulatory and nervous systems.

What does it involve?

The client, fully dressed, sits facing forward in a ergonomically designed massage chair. As the client relaxes and rests their chin and forehead on a thickly padded platform designed for the purpose, the therapist uses their hands and fingers to apply pressure to the acupressure points on the client’s head, neck, shoulders, upper arms and spine.

The sequence of movements (called a kata) can be adapted to suit the length of massage required by the client. A session can last anywhere from 10 minutes to half an hour, and leaves the client feeling relaxed, refreshed and energised.

What is it good for?

Seated acupressure massage is excellent for relieving stress and tension and encouraging knotted, tight muscles to loosen up. It helps with backache, repetitive strain injury, asthma, headaches, migraines, toothache, fatigue, sinus problems, menstrual pain, digestive problems, eyestrain, anxiety, irritability and insomnia.

What are the benefits?

Many corporations and businesses are now encouraging their staff to take a twenty-minute break to experience the relaxing benefits of on-site massage. Clients report that after seated acupressure they feel energised and refreshed.

What are the side effects and when should it be avoided?

Seated acupressure massage is gentle and non-invasive so it is suitable for everyone. Be sure to tell the therapist if you have any recent fractures or sprains, or if you suffer from diabetes or any other long-standing medical condition.

OK, I don't really, but I've always liked that immortal line muttered by Lt. Colonel Kilgore in Apocolypse Now.

What I love is the smell of freshly brewed coffee and cinammon buns.

The Western diet has somehow evolved into a carb, lactose and sugar fest in the morning. Milky lattes, sugar drenched cereal, greasy donuts, toast with jam and so on. Our blood sugar spikes through the ceiling only to plummet back down to earth with a bump about two hours later.

In the East the taste is for savoury flavours which generally includes some protein. For instance in India the day starts with items such as lentil curry or tomato omelette with chapatis. In Japan rice with egg and miso soup. [The picture above depicts a typical Japanese breakfast]. Yum! I'd be very happy with that.

What is clear is that in Eastern culture breakfast is mix of carbs and protein. This sustains the body until lunch without blood sugar levels dipping. Sustained sugar levels means more immediate energy and less of an urge to reach for biscuits, crisps or cakes as a mid-morning snack.

Click here to find out what is traditionally eaten for breakfast around the world.

I would imagine that a combination of lack of time and the perceived healthiness of cereals, as opposed to a cooked breakfast, has led to the demise of breakfast protein in the average U.K breakfast.

If you can't find the time, or bear the thought, of giving up cereal for breakfast then one way to include some protein would be to sprinkle some seeds and nuts on your cereal. Pumpkin and sunflower seeds spring to mind, as do brazil and pecan nuts. Add some low fat yoghurt and substitute soya milk for half your milk intake and your protein intake has doubled without too much effort.

Check out this interesting article plus yummy recipes in Yoga Journal

If so, then apparently 70 is the best age to hit the gym - so no Lazyboy recliners and Countdown after all.

"Exercise is the best investment older people can make," says fitness guru Joanna Hall, whose walking programmes are particularly good for the over-70s. "In fact, the older you are, the more dramatic the benefits you get from exercising." And it's never too late. "People who have never exercised before will get particularly good results," says Hall.

Obviously starting younger is the ideal but the addage "better late than never" fits here. Somehow the baby-boom generation have never quite embraced the concept of exercising - hence the hip replacements, Stena stairlifts, diabetes, cholestrol and heart problems which seem to plague the older generation. Our parents were young in the 60's & 70's, when a myriad labour saving devices were invented and embraced with open arms. In those days smoking was considered cool and sophisticated and no-one had even heard of the 14 units of alcohol guideline. I often wish I'd been born in those halycon days when ignorance truly was bliss!

Even now the older generation largely absolve themselves of any responsibility for their health problems. Instead they rely on the wonders of medical science to keep them alive - for instance taking a pill to lower cholestrol instead of watching their diet.

Is it a generation thing though? One only has to read the press to wonder just how many of us, the "enlightened" generation, take responsiblity for our health?

Read the full article here.

Many people still believe that the more they pay for a skin product the better it is. Nevermind that what they're actually paying for is the packaging and that dermatologists have, for years, been saying that cheap, uncoloured and unperfumed creams work the best. What? No sexy packaging, no A-list celebrity endorsement and no multi-million pound marketing campaigns? Well, it must be rubbish then!

Once again the myth has been exploded by reports in the papers today revealing the latest innovation to hit the beauty market costs just £1.89 from Aldi.

Enter Siana Moisturising Anti-Wrinkle Day Cream, to give the product its full title. It’s beaten Olay, Elemis and Helena Rubenstein to earn a reputation as one of the best anti-ageing products on the market.

Two thousand volunteers blind-tested the cream and voted it one of the best complexion smoothers, with some adding it looked like they’d had a facial and others thinking it must be expensive. Meanwhile, Woman’s Own has said of the cream: ‘Beauty tongues are wagging because it’s so cheap and it really works’. Since word has spread, Aldi has gone from selling 290 jars a week at the beginning of the year to 20,000, with branches selling out across the UK.

The Aldi cream contains enzyme Q10, which is often found in more expensive beauty creams and which it’s claimed mimics the body’s ability to protect against premature ageing.

I'm almost tempted to give this a go. Or this is just hype too?

The skin is the largest organ of the human body, so it's no wonder that healthy skin often reflects a healthy body. Often when people feel the need for a massage it's usually because they have tight muscles which cause them discomfort, headeaches, lethargy etc. However, before the massage therapist starts working on the muscle they have to first touch the superficial tissue above it, which is the skin.

Some factoids about skin:

- Is the body’s largest organ
- Makes up about 16% of our total body weight
- Every 24 hours, the surface of the skin sheds a layer of dead cells
- All the skin on your body renews itself about every 28 days
- Dead skin cells make up about 90% of household dust
- An average of 40 kilos of skin is shed during a lifetime
- Varies in thickness from 1mm on eyelids to 3mms on palms and soles

Functions of the skin:

Acts as a protective barrier from the external environment – guarding against bacterial invasion, dehydration and ultra-violet light (UVL).

Resilience to injury - resumes its previous shape withstanding considerable trauma w/out permanent damage.

Purifies our system by eliminating waste fluid.

Regulates body temperature by fine tuning heat insulation – like a thermostat.

Provides a waterproof barrier to prevent excess loss of body fluids, and penetration of external substances.

Why your skin loves massage:

As if massage wasn’t enjoyable enough for stress relief, it is even more enjoyable knowing it’s good for your skin, as well.

Massage increases blood flow, improves circulation and releases toxins, all of which can help keep the skin clear and healthy. In fact, healthy circulation does quite a bit for the skin; it stimulates sensory nerve endings, heightening physical awareness and perception, and also floods the body with oxygen, imparting the skin with a healthy color and tone.

More importantly, because massage helps improve circulation, it may also help keep the pores clear and the skin unblemished — a skincare goal for most everyone! Additionally, improved circulation stimulates the sweat glands, which regulate body temperature, as well as release toxins from your body. Improving this function may help improve the clarity of the skin, as well.

And there’s more! Massage may help reduce or re-align superficial scar tissue after surgery, reduce the appearance of stretch marks, and promote tissue regeneration. As the skin heals from a trauma, scar tissue may form, which often binds together many layers of muscle and connective tissue resulting in an unattractive or even painful scar. Also, depending upon the size, as it heals a scar may limit your range-of-motion or movement. By manipulating the skin and muscles with deep-tissue massage, you may be able to side-step some of this discomfort and speed healing. However, always check with your doctor first before starting a course of massage therapy as some wounds need to heal completely before they are manipulated or disturbed by a massage.

The massage medium such as oil or lotion, will hydrate the skin. Depending on your massage therapist they may choose a specific oil which will benefit your skin type or they may use a general purpose oil which suits all skin types. If you have an aromatherapy massage your therapist will also incorporate the use of essential oils dependent on both your physical and mental condition.

Massage will not only have your muscles thanking you but your skin too!

When you think about it the human body was designed to work. Not sit behind the wheel of a car, sit behind a desk or sit watching TV. Muscles make our skeleton move. They contract and relax thus leading to every movement the body makes.

Think about our ancestors. Plowing fields, washing by hand, lifting bales of hay, walking everywhere. A far cry from the demands we place on our bodies in the 21st century. Osteoporosis is on the increase in older women today and the main reason for this is lack of weight bearing exercise. This far outweighs lack of calcium, which lets face it, in the normal western diet high in dairy, is rather unlikely.

As a fan of Body Pump I can personally vouch that lifting light weights and working all the major muscles groups has been transforming for me. I can run with less effort, my posture has improved and I've lost inches. I really can't praise it highly enough!

This article in Marie Claire explains in more detail the following 5 reasons to lift weights:

- it beats aerobic training hands down for fat loss
- it will make you stronger and fitter
- it strengthens bones
- it improves your mood, confidence and well being
- it helps prevent illness and aids recovery

Your local leisure centre or gym may not offer Body Pump but they will certainly have a range of weight machines and instructors to design a strengthening program for you. Don't feel intimidated about using weights. Gyms are no longer full of muscle bound hulks oozing testosterone. The results will be truly worth it. Strengthening muscle literally turns the body clock back by years!