Fire Cider Recipe: A Spicy Immune Booster

The holiday season is upon us. Days grow shorter, temperature is dropping, and chances of getting sick are rising. This is the perfect time of year to make my favorite immune-boosting, fermented beverage: fire cider!

What is Fire Cider?

Fire Cider is a term coined by herbalist Rosemary Gladstar to describe a fermented, herbal tonic used to boost the immune and cardiovascular systems. Fire cider has its roots as far back as 400 BC as Oxymel – a blend of medicinal herbs in vinegar and honey. While there are many variations today the essence is the same: medicinal herbs, roots, peppers and fruit fermented in vinegar and imbibed with honey.  

The essential ingredients for any fire cider are garlic, onion, horseradish root, pepper (jalapeño or cayenne), apple cider vinegar, and raw honey. These ingredients contain anti-inflammatory and antibacterial properties as well as Vitamin C, Magnesium, and Potassium- all of which are essential for optimum immune health. 

Twice a year I like to make a batch of fire cider and keep it in my fridge. Anytime I start to feel under the weather (fatigue, foggy-headed, scratchy throat), I take a shot or two of my fire cider, along with echinacea, orange juice, oregano extract, and lots of water. For the past 8 years this ritual has either kept me from getting knocked off my feet from sickness, or at least helped minimize the carnage. 

Words of Caution

There is a good reason behind the name fire cider– this spicy tonic is not for the faint of heart. Due to its fiery content, fire cider can cause indigestion and heartburn if you suffer from any digestive sensitivity. I put plenty of honey in each serving, and dilute it with warm water, making it more of a tea. You can also use it as a dressing on your salads. 

Another important point to note is that fire cider is not a cure-all and should not replace vaccines, medicines, and doctor recommendations. 

Recipe

Here is my trusty recipe for Fire Cider- it’s simple and just takes time and patience. 

Ingredients

½ cup fresh grated ginger root

½ cup fresh grated turmeric root (wear gloves to prevent staining your skin + nails)

½ cup fresh grated horseradish root

1 medium onion, coarsely chopped

1 bulb of garlic, peeled and crushed

2 small jalapeño peppers, chopped

1 lemon, sliced

1 orange, sliced

Several fresh rosemary sprigs 

Apple cider vinegar

Raw honey

Directions

Prepare the first six ingredients (be extra careful with the turmeric as it will stain all surfaces), place them into a large bowl, and mix together well. Scoop ingredients into mason jars, then add the lemon, orange, and rosemary to each jar. Pour the vinegar to cover all the ingredients, cover the jar with parchment or wax paper (this will keep the vinegar from oxidizing the metal lid), and screw on the lid. 

Store in a cool, dark place for 3-4 weeks, giving the jars a shake every day. Then use a cheesecloth to strain out the liquid into a clean, sealable container to store in the fridge. When you drink your fire cider, add 1-2 tablespoons of honey (or to taste). 

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Rise and Shine by Cultivating a Morning Ritual

Some of us were born morning people. You know the kind: they wake up with the sun, beaming smile on their face, early bird song in their heart, leaping out of bed to take on the day. These folks are creative, productive, and joyful from the moment they open their eyes. I am not one of those people. 

Throughout my teens, twenties I was a night owl. My mind was sharpest in the late afternoon through the late evening. If I had to be up before 10am it was like someone had woken me from hibernation, and I was out for blood. Even if I got a solid 8-hours of sleep, it was best for anyone to ignore me until my body and brain had time to “rise and shine,” which typically took a couple hours. 

In my early-30s life shifted- new city, new job, new responsibilities, new priorities- and I had to adapt. Developing a morning ritual was instrumental to this evolution, and has made my days brighter and more productive ever since. 

The cultivation of a morning ritual began when I embarked on a 40-day yoga reset workshop. The course required me to wake up early enough to complete 10 to 60-minutes of breathwork, meditation, and movement exercises for 40 consecutive days. And it worked! It was not always easy, but I always felt better after completing the morning session, and that tone carried me through the rest of my day. 

I found myself starting to enjoy going to bed earlier, and waking up to watch the sunrise (no two are the same, you know). I felt more awake and energized in the mornings, and better able to accomplish my goals in the daytime. My outlook and attitude throughout the day improved, and I started sleeping better. The workshop helped me to let go of unhealthy habits in order to make room for new, healthy ones, allowing me to make space for morning ritual.

What is a Morning Ritual?

A morning ritual doesn’t have to involve meditation, but it is an activity performed first thing upon waking that requires mindfulness, presence, and helps you start the day on the right foot. When developing a morning ritual, you want to find something that will help you set the intention and tone for your day. It should improve your confidence, productivity and outlook, and serve as a reminder that YOU are the hero of your journey. There is a morning ritual for every interest and personality. Here are some ideas on where to start:

Breathwork

Like meditation, breathwork quiets the mind and focuses the attention. It can also calm the nervous system, reduce blood pressure, and enhance your mood. Find a quiet spot to sit and spend a few minutes breathing in through your mouth for a count of 4, hold for 2 counts, and exhale through your mouth for a count of 6. 

Journaling

If you like to write, try keeping a journal next to your bed. Then you can spend the first few moments of your day jotting down thoughts, feelings, last night’s dreams, or a few things you’re grateful for that morning. Let it flow freely- no need to censor or edit- this is just for you. 

Exercise

Whether it’s walking, jogging, resistance training, yoga class or just dancing in your room, focusing on movement, engaging the cardiorespiratory system, and breaking a sweat will set a positive tone for the rest of your day. 

Hobbies

Do you have a hobby or interest that you can’t seem to find the time for? Try dedicating 20 to 30 minutes of your morning to reading that novel, drawing, knitting, baking, painting. Start the day doing something that brings you joy.

Whatever ritual you decide to incorporate into your mornings, make sure it’s something that resonates with you. It’s much easier to create a new habit if it’s enjoyable. Once you’ve found your ritual, start small and give yourself space to grow. If you’re going to start working out in the morning, maybe start with a walk around the block for the first week. Cut yourself some slack if you miss a morning- no one is keeping score, this is just for you. 

Regularly evaluate how you’re feeling in your morning ritual: how do you feel doing the activity? How do you feel afterwards and throughout your day? Can you add a few minutes to your ritual? Is it time to go back to the list and try something new? Morning ritual is a wonderful way to start your day. It may even take you out of your comfort zone and reward you with unexpected positive returns.  

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For further reading on this topic, checkout:

9 Easy Morning Rituals

How to Create Your Morning Ritual

Adopt an Empowering Morning Ritual

Get Into Nature, and Out of Your Mind

For generations humans have become progressively disconnected from the natural world. There was a time when we relied on nature for our sustenance, comfort, and survival. If you wanted to eat, you could spend most of your day foraging in a forest while listening to the leaves rustling in the breeze, feeling the earth beneath your feet, smelling the pine wood; or sinking your feet into the sand, fishing for your meal, while listening to the lapping waves and feeling the warm sun on your skin. 

The industrial revolution helped shift populations away from rural areas, where people still rely on the natural elements for subsistence, into developed cities. As human evolution gave way to innovation, we traded reliance on nature for the convenience of enclosed dwellings, climatization, and markets stocked with any fruit, grain, vegetable, meat, and fish, all year round. Today Americans of all ages spend less time outdoors engaging in and with the natural world, and more time indoors at work, rest, and play. 

The developments that have created convenience in daily life have also produced some undesirable side effects. Public parks are vacant and screens abound- at work, at school, at home, on the road. We’re stressed out, burnt out, anxious, depressed, and disconnected from each other and the natural world. Blood pressure is high, and moods are low. Doctors are prescribing ever more medications for the effects of the modern world on our bodies, minds, and spirits, and no one seems to be getting enough sleep. 

Take a Hike and Call Me In the Morning

Taking a walk in the woods once in a while may not be a panacea for the evils of modern life, but it has proven to be an integral part of our well-being. In fact some doctors in Japan prescribe shinrin-yoku or “forest bathing” as preventative medicine for burnt out office workers to help improve sleep, elevate mood, and reduce stress levels. Forest bathing is a method of connecting with nature by spending time in a forest or other natural environment (your favorite park, trail, beach- really any natural setting will do), and focusing on intentional sensory engagement with said environment. Dedicating 2-hours or more per week to this intentional practice has helped some participants reduce feelings of isolation, promote a sense of calmness, and improve general mood. 

Studies in forest bathing have resulted in reduced heart rate and blood pressure, increased parasympathetic (rest and recover) nervous system response while reducing the sympathetic (fight or flight) nervous system response, and increased immune function for participants- all of which could have positive implications for helping prevent common conditions like hypertension, heart disease, autoimmune disease, anxiety, and depression. 

How Does it Work?

Spending time in nature- whether it’s 20-minutes in a local park or a 4-day camping trip in the back country- can be beneficial to your health. But why? 

I’m not sure if there have been studies conducted to learn the mechanism by which these positive effects are taking place, but here are some things I do know:

  • Stepping away from daily routines provides us with a mental and emotional reset. I call it “clearing the cobwebs.”
  • Breathing in some fresh air can calm your nervous system and slow your heart rate.
  • Experiencing nature with all of our senses allows us to literally stop and smell the flowers, listen to the birdsong, feel the earth/water/sunshine, and foster an appreciation for the natural world. 
  • By intentionally slowing down, our minds can take a break from the constant stimuli of people, traffic, phones, television, and have the quiet space to manifest new thoughts and ideas.

So you’re ready to get out into nature, now what? Here are some tips for practicing forest bathing:

  • Spending time in an actual forest is ideal, but if that’s not possible, just get out into a quiet, natural setting- a local park, grassy meadow, the desert, a lake or ocean. 
  • Once you find a comfortable spot to sit, settle in and take some deep, relaxing breaths to get centered. 
  • Then take it all in- watch the trees or grass swaying in the wind, smell the earth, feel the rain on your skin, listen to the birds. Be present, and engage all of your senses. 
  • Take a journal or sketchbook with you in case you feel inspired to write or draw.
  • When you’re ready to end your session, make sure you take one last look around and leave no trace. 

It may not solve all of life’s problems, but forest bathing may just help you gain new perspectives while helping you live a healthier one.

For More Information:

https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind

https://healthy.kaiserpermanente.org/health-wellness/healtharticle.what-is-forest-bathing

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9665958

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Hydration and the Goldilocks Effect

You’ve probably heard that the adult human body contains approximately 60% water. But do you know that water is necessary for a variety of metabolic processes while helping regulate temperature, lubricate the joints and tissues, maintain healthy skin, and support healthy digestion? Water plays a big role in feeling and looking your best, so it’s vital to refuel every day. 

The National Academy of Medicine recommends a daily water consumption of 9 cups (72oz) for women and 13 cups (104oz) for men. These are simply guidelines and individual fluid needs vary depending on factors such as a person’s size, age, activity level, and their current climate (perspiration will not evaporate as effectively in hot, humid climates, making it more difficult for the body to cool down, and requiring more water intake). Fluid intake needs can even vary for the same individual from one day to the next, and pregnancy and breastfeeding can also affect how much water a person needs to drink to be properly hydrated.

Our bodies lose water through perspiration, urination, and respiration during daily activities, and even more so during moderate to vigorous exercise. Some early symptoms of dehydration include fatigue, muscle cramps, confusion, short-term memory loss, and changes in mood- like irritability. Chronic dehydration can even increase the risk of some medical conditions such as constipation, urinary tract infections, kidney stones, and gallstones. 

Maintaining a healthy level of hydration is necessary for all human functions and general wellbeing, but is it possible to drink too much water? The simple answer is, yes. The “everything in moderation,” rule applies even to water consumption. While hydration is a daily need, chugging a gallon of water in one sitting is not the most effective way of achieving it. If water is consumed at a faster rate than the kidneys can process, the high water levels may dilute sodium levels in blood- a condition called hyponatremia. Symptoms of over-hydration include confusion, muscle spasms, nausea, and even seizures. Hyponatremia and dehydration can look quite similar.

With so many variables in the mix you may be thinking, “How do I know if I’m drinking enough water?” “How much is enough for me, today?” “How much is too much?”

Tips for staying hydrated year round:
  • 20% of our water intake comes from water-rich foods like leafy greens, cucumbers, bell peppers, squash, celery, berries and melons – so eat up!
  • Carry a 20-32 oz reusable water bottle with you on daily activities and at the gym. This is an easy way to remember to drink, and to keep track of intake.
  • Choose water over sugary juices and sodas throughout the day.
  • Drink water with meals.
  • If you’re traveling somewhere warm and humid- up your water intake.
  • During the winter, you’re losing water even when you don’t feel it, so drink up.
  • If you find plain water boring, spruce it up with sliced fruit (lemon, lime, orange, grapefruit, crushed berries), crushed mint, sliced ginger or cucumber. 
  • Carbonate your water and make an occasional refreshing seltzer. Just be mindful as carbonated water has a lower pH/is more acidic and may cause acid reflux.
  • If you absolutely need more flavor, just add 1-2 oz of fruit juice to your 12 oz water.
  • Sports drinks are a great addition to fluid intake before and after vigorous exercise, especially on hot days.

Over-consuming water is rare and kind of difficult to do, but it’s also easy to be slightly dehydrated. The human body has built-in checks and balances to let us know when we need to drink more. By bringing awareness to your daily water consumption, and listening to your body, you can make sure you’re always well-hydrated – regardless of where you are or what you are doing. Just remember to bring your water bottle!

For More Information on this Topic Checkout :

https://www.nutrition.gov/topics/basic-nutrition/water-hydration-and-health

https://www.hprc-online.org/nutrition/performance-nutrition/basic-hydration-strategies

https://www.cnn.com/2017/09/27/health/benefits-of-water-and-fluids/index.html

https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy

https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated

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A Word to the Wise: Massage, Bodywork & the Aging Body

Most people over the age of 30 have probably experienced some whisper of it- waking up with inexplicable joint or muscle pain that wasn’t there yesterday; forgetting why you walked into the kitchen; realizing you don’t have quite the same dexterity and strength that you did in your 20s. All signs of the natural process of aging. 

The human body and mind are in a constant state of change. Peak physical and mental condition occurs around age 30. After that, the body’s major systems of function begin a gentle decline.  Specifically the cardiorespiratory, musculoskeletal, digestive, integumentary, and nervous systems all begin to slow and operate at a progressively diminished capacity. The level and speed at which this occurs vary greatly depending on a number of factors including general health, fitness, nutrition, lifestyle, and genetics. We can slow the negative effects of aging through regular exercise, a balanced diet, stress reduction, adequate sleep, and social engagement. Massage and bodywork can help complement a healthy lifestyle in tempering some of the symptoms of aging.

It’s no surprise that engaging in regular physical activity is vital for longevity and quality of life. A combination of cardiorespiratory and strength training will help increase blood and oxygen circulation, reduce the natural loss of muscle and bone mass that occurs as we age, and challenge the nervous system to keep it firing efficiently. Exercise helps us develop and maintain strength and flexibility in our muscles and joints, improves coordination and balance, increases energy, promotes better sleep, and elevates the mood. But what happens if you are in too much pain to exercise? Or your range of motion is limited and you can’t move like you used to?

Massage and bodywork can help to overcome obstacles to longevity and health, and can provide comfort and support for those with diminished capacity in later years. Regular bodywork like manual massage, myofascial release, cupping therapy, assisted stretching, reflexology, and heat application can address chronic muscle, joint, and nerve pain, limited range of motion, and poor circulation. By addressing these limiting factors, you can get back to your exercise routine, your activities of daily life, and continue to enjoy a full life. Symptoms for specific conditions like osteoarthritis, Parkinson’s Disease, and dementia can sometimes be alleviated with therapeutic massage. Even if it is simply the comfort of gentle touch and human connection being provided, it can boost a loved one’s quality of life in later years. 

When looking for a therapist for yourself or a loved one, make sure it’s not a one-size-fits-all establishment. We all have specific needs that can vary from one session to the next- especially as we age- and it is important that your therapist conducts a thorough intake to learn about you: your medical history, conditions, medications, goals, and comfort level. The right therapist will ask questions and may even request physician approval before booking a session for you or your loved one depending on possible contraindications. They will hold your/your loved one’s health, wellness, and safety at top priority. 

Aging is inevitable, but aging with grace and health is achievable. By eating right, developing strong social ties, staying active, and incorporating bodywork from the right therapist, you can increase your chances of living a longer, fuller life. 

Checkout the service menu to learn more about Bodywork by Design. You can also learn more about Gabriela here. If you’re ready to book, you can easily do so right on the booking page.

References

Durand, Marcella. “Massage Therapy for Seniors.” Massage Therapy Journal, Fall 2020, pp 24-30.

Osborn, Karrie. “When All Is Forgotten.” Massage & Bodywork Magazine, January/February 2023, pp 33-37.

Shryer, Donna. “Massage Therapy May Help Your Clients Stay Active and Engaged as They Age.” Massage Therapy Journal, Summer 2019, pp 34-43.

Williams, LMT, Cindy. Massagetherapy.com “Caring for Our Elders Through Touch.” https://www.massagetherapy.com/articles/caring-our-elders-through-touch Accessed 3 August 2024.

Massage Therapy Journal. “Massage and the Aging Body,” February, 2011 https://www.amtamassage.org/publications/massage-therapy-journal/massage-for-aging-bodies/ Accessed 3 August 2024.

Massage Therapy Journal. “Massage for Seniors: What the Research Says,” February, 2011 https://www.amtamassage.org/publications/massage-therapy-journal/massage-research-seniors/ Accessed 3 August 2024.

Desk Jobs Don’t Have to Be a Pain in the Neck – Massage Can Help!

Based on data collected by the U.S. Bureau of Labor Statistics of Employment and Wages in 2022, 13% of employed Americans hold office/administrative positions making it the most populous occupation in the country. Pair that with the fact that on average most Americans spend about 7-hours looking at a screen each day, and you’ve got a recipe for pain and tension, postural imbalances, repetitive use injuries, stress, and fatigue.

Our musculoskeletal system involves a complex system of synergistic and antagonistic muscles of varying shapes and sizes, held together and to our bones by connective tissue that help stabilize and support us while allowing for movement across all planes. In essence- this perfect machine was not built for sitting long periods of time, or straining to stare at a screen all day. It was built to move. 

It’s no surprise that when we take a tool intended for a specific type of work and adapt it to do a very different kind of job, there are going to be some glitches. For desk dwellers and computer athletes these glitches can manifest in the form of back, neck, and shoulder pain and tension; forward head posture; carpal tunnel syndrome; eye strain; and sleepless nights. But before you quit that day job and join the circus, read on to learn ways in which receiving regular massage can help relieve some common conditions plaguing so many of us. 

Checkout the service menu to learn more about Bodywork by Design. You can also learn more about Gabriela here. If you’re ready to book, you can easily do so right on the booking page.

Pain + Tension 

A common complaint from desk workers and people who spend hours at the computer is chronic pain and tension in the neck, shoulders, and back. The musculature in our necks, shoulders, and back work together to brace and enable movement of our heads and upper bodies. When holding a posture – such as sitting at a computer – for extended periods of time, the muscles that are firing to hold the posture eventually begin to tighten and shorten (hypertonic), while the antagonist  muscles (on the other side of the body) lengthen and weaken. 

Over time this combination of hypertonic muscles and weakened muscles will present as chronic stiffness, tension, and pain. The most common areas affected are head (headaches), neck, shoulders, back, and hips.

Posture Imbalances

When chronic pain and tension are not addressed postural imbalances can occur. So many things have to properly align in order to avoid postural imbalance- namely limited screen/desk time, and proper workplace ergonomics. Our knees and elbows should be at a relaxed 90° angle with feet planted flat on the ground;  our screen should be at a specific height and distance too so that our eyes and necks don’t have to strain forward, up, or down; our backs, forearms and wrists should all be properly supported. With so much to think about, how on earth are we supposed to get any work done?!

Even with the best workplace ergonomics, over time we can develop postural imbalances like Forward Head Posture (FHP). FHP involves excessive flexion of the neck (cervical spinal joints) and extension of the head where it meets the neck (atlanto-occipital joint). This posture imbalance affects numerous neck muscles in the front and back of the neck, and can often also impact the muscles of the chest and shoulders- shortening the chest and shoulder muscles, and lengthening and weakening the upper back muscles while we type away hunched over that screen. FHP can often lead to headaches and neck and shoulder pain.

Repetitive Use Injury 

If postural imbalances like FHP are not properly addressed, they often lead to further dysfunction like nerve or blood vessel compression and impingement such as Thoracic Outlet Syndrome and Carpal Tunnel Syndrome – these are often considered repetitive use injuries.

Everything is connected in our bodies – muscles cross joints, overlap, and are covered in connective tissue to enable expansive, multi-dimensional movement – so once there is a glitch in the neck, a chain reaction begins that, if not addressed, can progressively affect more muscles, tendons, joints, nerves, in the shoulders, arms, wrists, back. The same goes for glitches that begin at the feet and move up the chain to the knees and hips. Injury and imbalance will happen- that’s life. The important thing is to address the injury and imbalance as it occurs in order to prevent further injury and dysfunction, and to bring the body back to balance.

How Does Massage Help?

The combination of massage therapy and strengthening exercises can help relieve muscle stiffness, tension, and pain, reduce dysfunction, improve movement and flexibility. Massage and bodywork- like assisted stretching-  can relax and lengthen the hypertonic/overworked muscles, shortened tendons, and  connective tissue. It can also help reduce inflammation, compression, and impingement caused by repetitive use injuries. Strengthening exercises can help fire up and tighten the weakened/lengthened antagonistic muscles. 

By combining regular massage therapy and strengthening exercises, our postures can be brought back into balance, and further pain and dysfunction can be avoided or reversed. It can help improve balance and movement while also providing a deeply relaxing experience for our racing minds- reducing workplace stress, everyday anxiety, and improving sleep patterns. 

Here are some things you can do between sessions to help yourself- ask your therapist for details at your next visit:

  • Daily stretching, specifically of the neck, chest, back, and hips.
  • Take microbreaks every 1-2 hours and stand up, step away from the desk- move your body and breathe.
  • Turn off the screen at least 1-hour before bed for better sleep.

References

Durand, Marcella. “Restoring Balance: Postural Stability is key to strengthening balance and reducing the risk of falls.” Massage Therapy Journal, Summer 2019, pp 27-32.

Jurch, Steve + Crow, Jessica. “Upper Body: Addressing Shoulder + Neck Pain with Massage Therapy.” Massage Therapy Journal, Summer 2020, pp 36-76.

Massage Therapy Journal. “Massage Therapy for Workplace Injuries,” Spring, 2020 https://www.amtamassage.org/publications/massage-therapy-journal/massage-workplace-injuries/ Accessed 23 January 2024.

Mayo Clinic. “Thoracic Outlet Syndrome” https://www.bls.gov/oes/current/oes_nat.htm  Accessed 25 January 2024.

Mayo Clinic. “Carpal Tunnel Syndrome” https://www.mayoclinic.org/diseases-conditions/thoracic-outlet-syndrome/symptoms-causes/syc-20353988 Accessed 26 January 2024.

Muscolino, Dr. Joe. “Forward Head Posture + Neck Pain: The Role of Critical Thinking in Assessing Postural Patterns.” Massage and Bodywork Magazine, September/October 2021, pp 52-61.

Zagozdon, Renee. “Massage + Headache Relief: Learn more about how massage therapy can help your clients deal with headache pain.” Massage Therapy Journal, Summer 2018, pp 44-48.

Sports Massage- not just for Olympic athletes

What comes to mind when you hear the term “sports massage”?

Maybe you picture an NFL player getting a massage before a game?
An Olympic sprinter receiving bodywork after a training session?
A professional hockey player incorporating massage as part of physical therapy after an injury? 

Sports massage has been around since the Roman empire when gladiators received massage before and after training. It gained traction in the modern sports arena with the 1924 Olympics and is currently employed by trainers in college, amateur, and professional athletics. The term “sports massage” was coined in the late 1950s by Jack Meagher, a pioneer in massage therapy who was also a physical therapist who worked with NFL players and equestrian athletes. 

Though benefits remain mostly anecdotal due to limited scientific research funding, sports massage has been shown to prevent injury and improve performance across all levels of athletes- from professional sports and Olympians to your regular sports enthusiast. That’s right, sports massage can help even the weekend mountain climber, mountain biker, snowboarder, cross-country runner, cyclist, kayaker, swimmer, and crossfit junkie achieve their fitness goals while preventing injury!

One scientific study on the effects of sports massage on athletic performance and general function was funded in 1999 by the American Massage Therapy Association (AMTA). The Jack Meagher Institute was awarded a grant to scientifically determine if there was an increase in range of motion that correlates with changes in muscle tissue after the application of sports massage techniques. This study was performed on horses- the world’s largest athletes- who have the same type of muscles, muscle tendons and bones, and similar movement dynamics as humans. Once the collected data was analyzed, it showed an increase in stride length and a corresponding decrease in stride frequency after the application of sports massage techniques on the horses. These findings support the belief that sports massage is beneficial for athletic performance and general physical function.

So what makes sports massage different from Swedish or deep tissue massage? The techniques applied by the sports massage therapist- direct pressure, cross-fiber friction, gliding, and compression- are all techniques utilized in regular massage, but these are applied with great intention for a specific amount of time, at a specific depth, and in a specific area to affect positive change for the athlete in the moment. Modifications are made by the therapist depending on when an athlete is receiving the massage- pre-event, post-event, maintenance, or rehabilitation. 

A pre-event sports massage targets specific muscle groups, lasts 10 to 15 minutes, and will only incorporate techniques that wake up the body, focus the mind, and get an athlete’s muscles just as loose as they want them for peak performance. A post-event or recovery massage may last between 10 and 60 minutes, depending on how soon after the event it takes place. It is intended to address delayed onset muscle soreness (DOMS; which takes place between 24 and 48-hours after physical activity); reduce inflammation; promote muscle healing; and increase an athlete’s range of motion. Maintenance massage is used post-training and between events to help promote muscle recovery and prevent injury. Rehabilitation massage is applied as part of physical therapy after an injury to stimulate recovery and reduce the risk of re-injury. 

Sports massage requires a certain self-awareness on the part of the athlete, and regular, open communication between the athlete and therapist regarding what kind of training has been done and when, which muscle groups need attention, and what the goal is of the session- to loosen up and recover, to address a specific are of pain or injury, or to prepare for an upcoming event. The therapist’s role is to know when to apply which massage techniques that will help an athlete achieve their performance goals, and limit the potential for injury (or support healing from an injury) to keep them in peak condition.

This applies to the weekend warriors too! Being able to communicate your current physical and mental state with your therapist is imperative to achieve your desired goals from each session, and in the long-run. And building a relationship with  your massage therapist will make it easier to create an effective treatment plan customized just for you: to address pain and injury, increase your range of motion, prevent future injury, and improve your athletic performance- whether it’s on the mountain, in the water, on the trails, or on the road.

Checkout the service menu to learn more about Bodywork by Design. You can also learn more about Gabriela here. If you’re ready to book, you can easily do so right on the booking page.

References

Ji, Luting. “Understanding Therapy: Sports Massage,” 2013. http://plaza.ufl.edu/ltji/massage-types/sports.html. Accessed 5 December 2023.

McGillicuddy, LMT, NCTMB, Michael. “Three Key Principles of Sports Massage.” Massage Today, May 29, 2009. https://www.massagetoday.com/articles/10712/Three-Key-Principles-of-Sports-Massage. Accessed 8 December 2023.

Shryer, Donn.a “Go for the Gold: Sports massage techniques and strategies will vary depending on the athlete’s sport.” Massage Therapy Journal, Summer 2020, pp 28-34.

Shryer, Donna. “Game Plan,” Massage Therapy Journal, Fall 2020, pp 35-40.

Shryer, Donna. “Finish Strong.” Massage Therapy Journal, Winter 2020, pp 35-39.

The Bodywise Clinic. “Different Types of Sports Massage Explained,” 2023. https://www.thebodywiseclinic.ie/different-types-of-sports-massage-explained/#:~:text=Jack%20Meagher%20is%20acknowledged%20as,event%2C%20maintenance%2C%20and%20rehabilitation. Accessed 8 December 2023.

Wilson, Jo-Ann. “The Effects of Sports Massage on Athletic Performance and General Function.” Massage Therapy Journal, Summer 2002, pp 90-99.

Cupping Therapy: What is it, and what can it do for you?

Perhaps you’ve heard the term “Chinese cupping”. You may have even seen the tell-tale signs of a recent cupping session- reddish-purple circular marks on someone’s back, shoulders, arms, or legs. But what does it involve, and what does it do?

Cupping therapy, in various forms, has been used across continents for centuries as a therapeutic tool to treat a variety of maladies. In its most basic definition, cupping therapy involves the application of cups to skin to create a vacuum via suction. In Traditional Chinese Medicine (TCM) cupping is believed to stimulate stagnant qi (life force). These cups are typically made of glass, and suction is created by lighting a fire in the cup just before application onto the skin for an extended length of time. 

In a massage session, cupping therapy may be utilized to address muscle pain, reduce inflammation, increase blood and lymph circulation, and improve joint mobilization. These cups are typically made of plastic or silicon, and suction is created with the use of a hand pump, or by squeezing the cups. When applied to the skin, the vacuum effect draws the tissue into the cup increasing blood flow to the affected area while creating space between layers of tissue, both superficial and deep. Cups of varying sizes may be applied to any region of the body, and left to sit for a few minutes or moved along or across tissue fibers, depending on the therapist’s desired result. 

A number of studies have shown that cupping can “benefit perception of pain, increase range of motion, and increase function and quality of life,” both for professional athletes and patients suffering with chronic pain. The advantage that cupping offers as a massage tool lies in the decompression it creates between multiple layers of tissue- from the skin through the fascial network, and into underlying muscles, tendons, and ligaments. This multilayer decompression allows the flow of fresh oxygenated blood and lymph to these areas, and improves internal and external glide of the layers of soft tissue. Increased blood and lymph flow by their nature may help reduce inflammation and assist in tissue recovery of the affected area; while decompression of layers of “stuck” tissue can help reduce pain and tension, and facilitate range of motion.

While it can be beneficial to incorporate cupping therapy in your massage session, it is also important to note that cupping is not for every body. Cupping should not be used on areas with open wounds, skin conditions, varicose veins, fragile or sensitive skin. People with anemia, skin conditions, blood clots, hemophilia or who are or may be pregnant should seek the advice of their physician first, or avoid cupping therapy. 

Depending on your current overall health, indications and contraindications, and desired outcome, your qualified therapist can determine the appropriate cupping techniques to apply during your session for the best results.

Checkout the service menu to learn more about Bodywork by Design. You can also learn more about Gabriela here. If you’re ready to book, you can easily do so right on the booking page.

References

Thomas, LMT, Stacy. “The Emerging Science on the Benefits of Cuping.” Massage Magazine, Issue 270, November 2018, pp 56 – 59.

Kohlmeier, LMT, Paul. “Cupping for Lymphatic Drainage: An Exploration of Fast, Flash and Massage Cupping Techniques.” Massage Magazine, Issue 330, November 2023, pp 56 – 59.

Gorey, Gregory. “Cupping Explained.” BodySense Magazine, Autumn 2016. http://www.bodysensemagazinedigital.com/i/727614-autumn-2016/13? . Accessed 1 November 2023.

Bodywork by Design: is it for you?

When booking massage treatments, you have a variety of local options – from boutique spas to chiropractic offices, to massage franchises. There is something for every body out there.
So what makes Bodywork by Design different? And what makes it the right option for you?

Since 2009 I have had the opportunity to work with a wide variety of massage clients in various settings- spas, medical offices, in people’s homes and gardens, and in my own home. Through the years and experiences I’ve learned how to create a peaceful space which is also practical for providing client-specific bodywork services.

Bodywork by Design is located in a safe, quiet west side neighborhood; there is free and convenient parking just steps from your session; a warm, welcoming atmosphere without fluorescent lighting or waiting rooms; a large, plush massage table, warmer, and hot towels; an outdoor, freshwater hot tub with therapeutic jets for those who wish to enjoy a private soak before their session; an experienced therapist who will listen and customize your session to address your specific needs and goals, while giving you their pure, undivided attention.

My passion is working with people suffering from chronic pain and medical conditions, as well as with athletes of all kinds and levels- creating an individualized treatment plan to help relieve pain, improve mobility, flexibility, performance, and ultimately live a fuller life. A treatment plan may incorporate any variety of modalities in which I am trained and/or certified, including Chinese cupping, myofascial blade tool, trigger point therapy, traditional therapeutic Thai massage, aromatherapy, and EMS/TENS unit for muscle and nerve stimulation therapy.

These are the characteristics that make Bodywork by Design unique. There is something for every body so if this resonates with you, I invite you to reach out- call, e-mail or book your first session today. I look forward to working with you, and seeing what we can accomplish together.

Checkout the service menu to learn more about Bodywork by Design. You can also learn more about Gabriela here. If you’re ready to book, you can easily do so right on the booking page.