Have you set health goals, and are struggling to make the steps to a healthier, happier you? How about working with a Holistic Health Coach!
Valerie Waters is a graduate of The Institute for Integrative Nutrition, which focuses on overall wellness…not only nutrition, but also work life, how we are in relationships, and other choices in our life that afect our general well-being.
Contact Valerie today at http://vitalitywithvalerie.net/ for your free initial consultation!
It’s Mother’s Day, and its time to show the mothers in your life just how much you appreciate them! What better way than to give them agift certificate for a massage!
At Metamorphic Massage For Women, we are offering Gift Certificates for a special Mother’s Day Package. Choose a 60- or 90- minute session, which includes a hot stone add-on, and berries and chocolates after the session. This offer is not availabe for prenatal massage, as hot stones are not available for prenatal sessions.
Mom will surely love you for this special gift! Gift certificates are available at http://metamorphicmassageforwomen.com/services/gift-certificates/
North Raleigh is finally getting West African drum classes! Susan Petrie from Orbital Rhythms is now offering beginner classes on Tuesday nights, for adult and kids over the age of 12. Classes will be held at Dynamic Sound Studios, 241 Horizon Drive off Six Forks Road near Sawmill Road.
The 75 minute class starts at 6:40 pm. The fee is $20.00 per class or $65.00 for the 4 weeks if paid in advance. The first session starts Tuesday, March 29th.
Learn to play the djembe (African hand drum) in a fun group setting. In these classes you will learn the basics of how to play bass, tone and slap, and simple African rhythms. The class will include both time for instruction and open jamming. You will become comfortable playing the drum in a group setting as well as community drum circles. No experience is necessary. Drums will be available for use during class or to purchase.
Beginners who are trying this for the first time are suggested to do all 4 classes, more experienced players can come anytime as a drop in!
Susan Petrie is a graduate of a two year instructor training program and continuing student of West African music, studying with Bill Schiedt at the Tam Tam Mandingue school of the djembe in Winston Salem, a branch of the Tam Tam Mandingue USA international School founded by Master, Initiated Djembefola Mamady Keita. www.TTMUSA.com She has also studied with other talented drummers around the country. Susan is also a dedicated member of a local performance group, Rhythmicity.
Susan has studied Drum Circle Facilitation with many world known teachers and a trained Remo Health Rhythms Facilitator. She will incorporate some “free form” drumming into the classes.
The Masters say the djembe is a traditional instrument invented by the Mandingue people of West Africa. It is the way of the djembe to give thanks to those who passed the spirit to us. It is our way of thanks to pass the spirit to those who will come next.
Email Susan at DrumWithSusan@gmail.com to reserve your seat! Or, for more information, call her at 919-601-6684
Christmas is almost here…are you are still searching for that perfect gift for the special woman in your life? How about a gift that you know she’ll love…a gift certificate for a massage!
Make this year all about her, and give her something that shows just how much you appreciate her presence in your life.
Metamorphic Massage For Women is offering 10% off all gift certificates for 30-, 60-, and 90-minute massages. Check it out at http://metamorphicmassageforwomen.com/services/gift-certificates/
The pret-teen years can be exptrememly difficult to navigate for girls today. Physical and emotional changes, challenges with friendships, and feeling pressure to live up to certain images and behaviors portrayed by the media can leave girls feeling frustrated, anxious, confused, and lacking self-esteem. Yoga is a non-competitive physical, mental, and emotional practice that teaches young girls techniques for self-healing, relaxation, and inner fulfillment, empowering them to navigate life’s challenges with a bit more ease.
Diane Stakoe, a local yoga teacher with two daughters, is teaching a yoga class for pre-teen girls (ages 8-12) at Moving Mantra Yoga Studio in North Raleigh. the series will be held on Thursday from 4:30 – 5:30, beginning September 30th and running through November 30th.
For more information, go to http://www.movingmantrayoga.com/html/instruction/courses.htm
Mother’s Day is coming up, and you’re looking for ideas for how you can honor the mothers in your life. How about giving her something she will really appreciate…a gift certificate for a massage!
Now through Mother’s Day, Metamorphic Massage For Women is offering a special package for the mothers in your life. Choose either a 60 -minute or 90-minute session, which includes her choice of either adding heated stones to the session, or incorporating a 30-minute Body Polish. After her massage, she will have some time to enjoy some berries and chocolate. ( This offer is not available with prenatal massage.)
Are you a woman looking for a way to spend time together with your mother or duaghter? Come in together, for either a 60- or 90-minute massages in separate rooms, and meet up in the reception area afterwards to share a few moments over berries and chocolate. What a great way to spend some girl time! 16 and over, please.
Gift certificates are available at http://www.metamorphicmassageforwomen.com/services/gift-certificates/
When I am feeling stressed, I notice how tension builds up in my muscles. Over the years, one of the best methods I have found to reduce this stress (besides getting a massage) is through Focused Muscle Relaxation.
Beginning at your feet, tense up your muscle groups one at a time, holding them tight for 10 seconds, and then releasing for 20 seconds. Tense up and relax your feet, then your calves, thighs, buttocks, back, stomach, hands, arms, shoulders, neck, and end your face. Remember to breathe deeply while you are doing this exercise. This progression will only take about five minutes, and should leave you feeling relaxed and at peace.
Its also a great technique to practice if you are having a hard time falling asleep at night.
Sleep…it sometimes feels like we never get enough of it. There always seems to be something that needs to get done that keeps us up just a little bit later than we intended, or a show on television that we just have to watch that keeps us up past midnight. When the alarm clock goes off at 6:30 a.m., we drag ourselves out of bed and into the kitchen for that jolt of caffeine that we are sure will give us the energy we need to make it through the morning.
Lack of sleep takes its toll on our bodies in more ways than we imagine. Studies have shown that lack of sleep contributes to cancer, heart disease, obesity, and a weakened immune system. Not to mention the fact that it makes us less alert during the day, and contributes to a higher level of grumpiness.
According to the National Sleep Foundation, Adults need 7 to 9 hours of sleep per night. Does that seem unrealistic to you? Stop and think about how you feel when you get a full, good night’s sleep. You awaken with more energy, in a better mood, and feel you can conquer the world, or at least that huge pile of work on your desk or those heaps of laundry gathering in the laundry room.
Why can’t you get a full night’s sleep? Stimulation in the latter part of the evening can make it harder to fall asleep. Avoid watching television or using your computer an hour before your planned bedtime. Yes, watching the Late Night show while in bed can make it so it takes longer to fall asleep once you shut the tv off. And while regular exercise does contribute to better sleeping patterns, it is best left for the earlier parts of your day…in other words, don’t exercise within 3 hours of going to sleep. This also includes avoiding things like household tasks such as vacuuming and spending 1/2 an hour picking up dirty clothes and toys off the floor.
So what can you do to ensure abetter night’s sleep? Perhaps grandma was right when she suggested drinking a glass of warm milk before bed…Ayurvedic texts suggest that this ritual promotes a sense of well-being in your body, helping you to relax and fall asleep easier. Other activities that can help relax you, such as taking a hot bath, reading a chapter of a good book, deep breathing exercises, or dimming the lights and having some lovin’ time with your mate are all great ways to help encourage sleep.
You can also try using some essential oils to help relax your body and mind to insure sleep. Just one drop of lavender or jasmine on a tissue, or the corner of your pillow case can contribute to a deeper, more relaxing sleep. Just don’t overdo it with these oils, as too much of the scent can be stimulating. Less is more when it comes to using essential oils as sleep aids.
Do something good for your health, and get a good night’s sleep every night!
It is COLD outside!!!! What better time to make a nice big pot of soup. One of my favorite winter-time soups is Split Pea Soup. It is hearty, warming, inexpensive, and very tasty. Most recipes have ham, sausage, or some other icky pig parts in it. (The vegetarian in me speaks out here)
Here is a very yummy vegetarian version of pea soup. Start it about 6 hours before you want to eat.
In a large soup pot, bring to an-almost-boil, and then turn down to the lowest possible setting, skimming off any foam that may have formed, simmering for 3-1/2 hours:
At the 3-1/2 hour mark, in a separate pot on medium heat, place 2 tablespoons of oil, and add, in this order:
After the onions begin to soften, add 1/2 cup water, cover, and simmer until all vegetables are tender (about 20 minutes), then add to the pot of peas. Continue to simmer for another hour.
About 15 minutes before serving, add:
***This soup will thicken when it refridgerated, so if you have leftovers, add a little water to the pot when you reheat it to desired consistency.
I’ve recently added a new service to the menu at Metamorphic Massage For Women, a Body Polish, using a salt scrub made with all natural ingredients, including shealoe butter, jojoba oil, and essential oils of grapefruit and bergamot.
Our skin takes alot of abuse, with exposure to the sun and wind, toxins in the air and the products we use, perhaps use of tanning beds, and improper water intake. Dry skin can make us feel years older than we are. A Body Polish helps slough off dry, dead skin cells, and leaves your skin feeling softer, healthier, and much younger. It also helps to improve circulation.
A 30-minute scrub is $45.00. It can also be combined with a 30- or 60-minute massage with products that leave your skin feeling ultra-hydrated.
Remember—your skin is the largest organ of your body, and is the first defense system in staying healthy. Take care of yourself in every way possible.
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