Outdoor Adventures – Fun and Healthy

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Outdoor Adventures – Fun and Healthy

In the dark, cold winter, it’s easy to stay cooped up and fall out of our exercise routines. However, the longer days and budding trees are sure signs that spring has arrived.

And, as the world starts to crawl out and bloom, take the opportunity to get some fresh air and explore your area. This doesn’t mean you have to start training for a marathon or become a mountaineer — just make a few small changes to your routine to get some extra exercise and spend some more time outdoors.

Here are some ideas to help you get started:

  • Go on a hike: From a three-day backpacking adventure to a casual stroll, work different muscles by going on a hike. It doesn’t even have to be on a mountain –just find a trail nearby and take a friend for a few hours. Make sure to bring water bottle or two, as well as snacks and a First Aid kit. In addition to a good workout, a hike is a great opportunity for self-reflection and to have some alone time.
  • Ride your bike: When it’s too nice to drive your car and too far to walk, hop on your bike for a powerful workout and an eco-friendly mode of transportation. Enjoy the fresh spring air and tone your legs and rear-end in the process. If you’re a beginner cyclist, get a proper bike fit and avoid riding with headphones. And, most importantly, don’t forget your helmet!
  • Garden: Working in the yard is an easy way to burn calories and tone your muscles (think of all the squatting, lifting, walking, and digging!). If you don’t have a plot available in your backyard, or aren’t up for a big project, you can get a small planter box or flower bed to start. If you’re feeling more ambitious, get involved with a community garden, which is a great way to connect with people in your neighborhood and get fresh produce.
  • Meditate outdoors: If you don’t feel like working out, move your other hobbies outside, like meditation. The calming sounds of nature can help clear your mind and truly relax. It’s also a great opportunity for you to catch some extra rays and get out of your house, even if it is just on your deck.

Even if you don’t think you have the time to be regularly active this spring, try to move outside as much as possible. If you do regularly exercise, get out of the sweaty, crowded gym and take it outside! Just spending an extra hour each day outdoors will clear your mind and boost your overall wellness.

 

Photo credit: blisstree.com

How Mess Affects Stress: Why Spring Cleaning Matters

Spring cleaning, stress relief article by Dreamclinic Massage, Redmond, Bellevue, Seattle

How Mess Affects Stress: Why Spring Cleaning Matters

This year, more than 72% of American households will participate in spring cleaning, according to the American Cleaning Institute. And while everyone can appreciate a clean, organized house, these people may be on to something else.

Studies show that this springtime cleanse can improve mood, decrease stress, and heighten creativity. Why? A cluttered home makes us feel anxious and overwhelmed. Plain and simple, mess causes stress. And when we partake in spring cleaning, we’re finding some order in the chaos and significantly improving our overall wellbeing.

Here are three ways spring cleaning can boost your wellness:

  • Reduces anxiety and stress: For women, the stress hormone cortisol is directly related to clutter, and studies have found that women with a higher density of household objects have much higher cortisol levels than women with less objects in their homes. By purging and organizing, you can actually set off a chemical response in your brain that reduces anxiety.
  • Frees up your time: We spend so much time looking for lost car keys, phones, papers, and wallets — and that time adds up. According to the US News and World Report, average Americans spend one year of their lives looking for misplaced items. By staying organized, you can spend more time with your family and friends — time that would otherwise be spent rummaging for your keys.
  • Improves your health: Clutter collets dirt, dust, and germs, which can put you and your family at perpetual risk of illness. By organizing and keeping your home clean, you will lower your chances of sickness and decrease the severity of allergies, particularly to dust and pet hair.

And, because we understand the value of a healthy home and how it can improve wellbeing, we’re excited to announce a new partnership with Zerorez, a leading eco-friendly carpet cleaning company.

logo We chose to partner with Zerorez because we both share a core philosophy of helping people live a healthy lifestyle and we’re both extremely focused on the customer experience. Zerorez, another local company, offers the most environmentally-friendly, chemical-free clean that no other carpet cleaning company in the Puget Sound can match. With their patented “Empowered Water” technology, Zerorez cleans what others have left behind, in a safe, effective way.

Together, Dreamclinic and Zerorez are offering a Spring Cleaning Special. When you clean your home with Zerorez, you’ll receive a 30-minute massage from Dreamclinic. Book a Zerorez cleaning today, for $46 per room plus hundreds of tiles cleaned for free.

Please visit www.zerorezpugetsound.com for more information on how Zerorez can help clean your carpet, tile/grout, upholstery, granite and other hard surfaces.  Or give Zerorez a call at 425-453-9376.

 

Photo credit: hercampus.com

 

What Dreamclinic Clients Love About Vibroacoustics

For some people, de-stressing is as simple as going on a jog or watching their favorite show after a long day. But for most of us, it can be much more difficult to get rid of all the stress we carry on a daily basis. Even if we do find something that calms us down, it can be a whole other struggle to find the time to actually do it. The good news is that we know how fast-paced life can be, and that’s why we’re proud to offer vibroacoustic therapy. It may sound like a mouthful, but this revolutionary technique is incredibly simple and effective, and takes no more than an hour. 

So, what is it exactly? Plain and simply, vibroacoustics is the process of passing soothing sound vibrations through your body. These vibrations are picked up by all of our organs, harmonizing our cells and bringing our body back into sync. Because of its unique combination of sound and vibration, vibroacoustics provides a relaxing experience completely different than any other stress therapy. 

Our satisfied customers have described it as “Relaxing, reflective, and an interesting way to access binaural sound for healing.” 

Vibroacoustics provides the relief that many people simply can’t otherwise get in their busy lives. One woman commented, “As a person who has a lot of trouble sleeping, one Tranquility Session has been extremely effective in rejuvenating me to feel more rested and energetic for the rest of my day.” This is one of the best parts about vibroacoustics — because it targets your body with sound and vibration, it penetrates deep into your muscles, tissues, and bones, rejuvenating you to your core. 

It seems pretty obvious, but stress therapies shouldn’t stress you out. Even still, some techniques involve long, arduous processes and cost large amounts of money. Luckily, vibroacoustics doesn’t involve any of those things. 

People love it because it is simple and scientifically sound. Gretchen, a cellist and Dreamclinic client, said, “I was really impressed and moved by the use of sound. To sit in that specially designed chair, with the surrounding speakers, feeling the music, and hearing about the science and research behind that healing, was an amazing experience.” 

Now it’s your turn. Experience firsthand how vibroacoustics can reduce stress, improve sleep, and re-energize you, in as little as 20 minutes. 

Book a tranquility session. 

Now 50% off when you schedule in combination with massage or acupuncture.

 

Partnership with ErgoFit Offers New Way to Improve Employee Well-Being

51ba7a5ddbd0cb034600054b._w.540_s.fit_Employees who de-stress together, work better together.

We know this for a fact — the combined symptoms of stress cost business $200 billion a year due to decreased productivity and increased health and medical expenses. On the other hand, when employees are healthy and stress-free, they’re more productive, feel happier, and have more energy.

So, how do you decrease workplace stress? It can be as easy as a 15-minute massage.

At Dreamclinic, we understand the importance of a healthy team in any organization, from a small, local business to a Fortune 500. That’s why we offer a range of Dreamlinic Workplace Massage services to enhance company wellness, including onsite chair massage or clothed table massage, on a recurring basis or for one-time events.

And now, we’re offering one more easy way to stay healthy at work, thanks to a new partnership with ErgoFit.

ErgoFit provides expert ergonomic consultations and assessments in offices, laboratories, and industrial workplaces. Services range from workstation evaluations to providing employee education about office well-being to design consultations during construction projects. ErgoFit has worked with companies like Facebook, Safeway, Woodland Park Zoo, and other clients around the world.

This new partnership is an added benefit of our workplace massage services and gives our customers yet another way to de-stress at work. Just like massage, the correct ergonomic setup at the workplace can increase productivity, help employees feel better, and save companies money.

The ErgoFit team is committed to advancing workplace productivity so clients can have healthy and vibrant businesses. Founded by Deborah Read, an occupational therapist with over 25 years of fitness training experience, ErgoFit’s services provide immediate relief and help prevent long-term injuries.

“A true professional, Deborah is passionate about safety in the workplace. Her assessment and product recommendations were timely and cost-effective, her manner upbeat and positive. Deborah’s occupational therapy perspective ensures business owners focus on the proactive goal of injury prevention, ” said ErgoFit client, Kathryn Barrett, president at Aging Matters LLC.

We’re very excited about this new partnership — our workplace massage services combined with the expertise of ergonomic consultants at ErgoFit makes Dreamclinic the go-to place for total wellness. Massage is already a great way to reduce stress and anxiety in the workplace, while also treating aches and pains that are associated with repetitive work. And now, being able to refer clients to an ergonomics consultant offers even more solutions to alleviate common workplace injuries.

To learn more about what Dreamclinic Workplace Massage and ErgoFit have to offer, contact us.

How to Create a Stress-Free Workspace

548a04dbb0ae2_-_rby-desk-03-makeover-after-s2“Stress-free” is usually not the first thing that pops into our mind when we think about our workplace. Long meetings, hard deadlines, and dozens of distractions make work feel like, well, work.

As a result, we become more stressed. And as our stress levels increase, our productivity falls lower and lower, which only stresses us out even more! This vicious cycle can seem unavoidable, but in actuality, a few small changes to your workplace can make a profound difference on your attitude and stress levels while in the office.

Here are some 5 easy, DIY tips to create a stress-free workspace:

  • Personalize your space. Decorate your desk, with favorite pictures or mementos. This way, you’ll feel less like you’re at the office and more like you’re at home (or at least, in a space that feels like yours).
  • Organize. A messy desk is the number one cause of workplace stress. Start by keeping small garbage and recycling cans underneath your desk, so that it’s easy to get rid of trash and unwanted papers on a regular basis. Figure out which items you use most often, and sort them so that they are easily accessible. Make sure that you minimize the amount of papers out on your desk, because visual clutter can cause clutter in your brain, making it harder to focus.
  • Take five. It’s important to give your brain mental breaks, especially when working on something stressful and complicated. Short breaks between 1-5 minutes are incredibly helpful for reducing stress, and the aches and pains you may feel from long hours at a desk. Studies have shown that taking just one break, for less than five minutes, improves mental sharpness by an average of 13%, and that regular breaks of two minutes increase productivity by 11.15%.
  • Become one with nature. Add some plants to your office space, like a succulent or a houseplant. Even if you don’t have a green thumb, working in an environment with plants has been proven to lower stress, and decrease noise, room temperature, and humidity, ultimately creating a calming and cool space.
  • Make sure to stretch. It’s important to get regular exercise outside of work, but during the workday, you should also do small exercises to reduce your fatigue and stiffness. Oftentimes, we subconsciously tense our bodies when we’re stressed, so working out our knots is an important part of staying healthy. Try standing and stretching your arms over your head, resting your eyes on something calming, stretching your fingers, and slowly rotating or massaging your temples, neck, and forearms.

It’s no surprise that most people think of the workplace as a stressful environment. Our bodies are not made to be stationary for long periods of time, and stacks of clutter only add to our stress levels. In order to keep a positive mindset, it is incredibly important to listen to your body. Make your office space clean and let it reflect your personality, and you’ll be on track to a healthy and stress-free workday.

Photo credit: redbookmag.com

Meditation – The Challenges Can Be Overcome

seattle meditation class

For those of us who are constantly in motion and juggling work, family, and a social life, the idea of sitting still can seem ridiculous. Many people try meditation and find themselves feeling like they’re wasting time, or like they can’t stop thinking about all of their responsibilities. Others think they’re doing it wrong because they don’t feel peaceful or enlightened, even after several attempts.

If you feel like you just don’t “get” meditation or can’t understand the value of sitting silently for an hour, don’t worry. These doubts make sense, and are actually quite common. Although it’s true that meditation comes easier to some, anyone can become a mediation master.

If you feel like meditation is a daunting task, check out some of our expert tips to better understand this ancient practice:

  • Don’t try to imitate Buddha. It’s important to remember that your meditation is solely to help you de-stress and focus on yourself, so make sure that your style of meditation works for you and your lifestyle.
  • Good posture is key. Listen to your body, and if it’s uncomfortable, don’t hurt yourself trying to fold your legs into the traditional meditation position. Sit with a straight back, crossing your legs or sitting in a chair. If this is uncomfortable, you can try lying down.
  • Bring it back to your breathing. Breathe normally and regularly, simply focusing on the rhythm of your breath rather than trying to control it. You can experiment with deep breathing as well, but many people are able to relax with normal breaths.
  • Find a focus point. Closed-eye meditation can be disorienting for beginners, so if you’re having trouble, try lighting a candle or picking one stationary point to focus on.
  • Make it short and sweet. Start by meditating for shorter periods of time, generally five to ten minutes. Increase the duration as you get more comfortable with the concept, adding five minutes every week.

The key is to take meditation in small steps and work your way up to a 45-minute session. But, remember, even if you’re experienced, meditation can still be difficult. Sometimes, you may feel relaxed and enlightened, while other times, it may take extra focus and attention to empty your mind. Make meditation a priority, and you’ll soon notice your practice and diligence paying off.

Photo credit: meditatebeherenow.com 

New Sound Therapy Technology Helps You Unplug and Relax

sound therapy seattle

We’ve gotten to the point where people are Instagramming pictures of their meals before touching their food and live-tweeting about their activities without actually experiencing them. It goes without saying, but we are living in an era of constant connectivity.

As a result, it’s gotten harder and harder to unplug and enjoy complete relaxation. We can’t deal with daily stress or anxiety in the proper fashion if we’re responding to texts or emails every five minutes.

With all the distractions we face with technology, the most successful ways to relax and de-stress have to be easy and effective. If we can’t put down our phone for two hours, how are we going to commit to a completely new habit or routine if it’s not super easy?

That’s why vibroacoustics is perfect for unplugging and de-stressing in our 24/7 internet world. Recently researched in colleges across the country, it is a type of non-invasive, non-chemical stress therapy that offers serious benefits in as little as 20 minutes.

So how does it work?

The sound therapy reduces stress, anxiety, and nerves by running soothing, low level sound waves through your body. Because sound is vibration, it affects all parts of your body, not just your ears. In fact, each one of your organs, bones, and cells has its own specific resonance frequency, which means that your body is quietly humming its own tunes throughout the day. When we are stressed, these frequencies can be disrupted, which can in turn affect our entire health. With vibroacoustics, low-grade vibrations are delivered throughout your body by a special chair that has built-in speakers. It’s not just a sound — it’s an actual pulsating sensation.

What are the benefits?

There are no adverse effects of vibrational therapy. Quite the opposite –vibroacoustics has been proven to significantly improve your health and mindfulness by:

  • Helping you catch those zzzs. Vibroacoustics stimulates melatonin, a natural hormone in your body that increases and deepens sleep.
  • Mending physical aches and pains. When you’re stressed, your immune system can overwork itself and become run down, making you susceptible to injury and illness. Vibroacoustic therapy gives your immune system a chance to reboot and repair injuries like muscle strains and pulls, post-surgery pains, menstrual cramps, and tightness in joints.
  • De-activating stress hormones. Stress can result in fatigue, depression, anxiety attacks, panic, and high blood pressure. Vibroacoustic sessions tone down these hormones so that you can finally relax and unwind.
  • Energizing and balancing you. You may think that “relaxed” and “energized” are opposites, but when your body is at ease, you will find that you have more energy to do the things you love. Vibroacoustics increases endorphins, which improves your mood and energy levels. In addition, the therapy moderates serotonin, a neurotransmitter that can cause unwanted emotional spikes.

Studies at the National Institute of Health have shown vibroacoustic sessions to be extremely safe and effective in reducing stress, anxiety, and fatigue. And, you can reap these benefits in just 20 minutes. Everyone, no matter how much you tweet or post on Facebook, has 20 minutes in their day to relax with this new technique.

Meditation 101: How to Start

meditation class seattle

There’s a learning curve in everything, from riding a bike to learning a new language. And the same goes with meditation. Even though it may not seem like it, everyone, including mediation masters, start off inexperienced.

Many people assume that because they don’t feel naturally spiritual, meditation is not for them. However, anyone can enjoy the soothing benefits of meditation. Like anything else, meditation takes time and diligence, and your success will be a reflection of the work you put in.

Here are some quick tips to help you get started with meditation:

  • Set a time and place. To get into the habit of regularly meditating, designate a specific time every day or every couple of days, and try to stick to that time. This will help integrate meditation into your life as simply another part of your routine. In addition, try to do your meditation in one quiet, peaceful room so that you create a calming atmosphere for yourself in the future.
  • Relax your senses. Pick up some candles, incense, or other soothing spiritual tokens to help relax your senses and clear your mind. You can also use a candle as a focus point if you’re having trouble emptying your mind.
  • Work through the frustration. It’s common for beginning meditators to feel like their mind is loud and full of unwanted thoughts. When this happens, don’t be discouraged! It’s normal to doubt yourself. Simply focus on your breathing or one neutral point, and let your frustration roll off of you.
  • Rise and shine. Your mind is usually most clear and least full in the mornings. So if you are able, try to get your meditation done first thing after you wake up.

With these ideas in mind, sit comfortably and begin to meditate:

  1. Find your calm, tranquil place and get into a position that is comfortable for you. Try experimenting with sitting, kneeling, or lying down.
  1. Close your eyes and breathe naturally. Don’t make an effort to slow or quicken your breathing; just let your lungs fill and compress.
  1. If you’re having trouble clearing your mind, always bring your focus back to a focal point, like your breathing or a candle.
  1. Start small and work your way up. Meditate for as long as you feel you need to. We recommend starting with a five-minute mediation and adding five minutes every week, until you are mediating for forty-five to fifty minutes each time.

As you begin to meditate, remember that you may not see results right away. Mediation requires regular practice and attention, so resist the urge to overanalyze your life to try and identify the effects of meditation. It won’t happen instantly, but the long-term benefits of this practice are completely worth the effort. Slowly but surely, meditation reduces stress and increases empathy, and helps us understand what we value and who we are.

 

Photo credit: aimleadership.com

The Long-Term Health Benefits of Meditation

The Long-Term Health Benefits of Meditation, original blog by Dreamclinic Massage and Acupuncture Seattle, Redmond, BellevueThere are some weeks when we barely have time to go to the grocery store, let alone relax and enjoy ourselves. With our hectic lives, it seems like those nagging thoughts of to-do lists, and responsibilities creep in even during the calmest times.

So, why are we letting these pesky thoughts ruin the time we do have for relaxation? They’re our thoughts, in our brains, and we should be able to control them. As nice as that sounds, sometimes we need help calming our brain.

Meditation is a powerful first step in reducing stress and finding the peaceful space between our thoughts. Humans have been using this natural practice for more than 3,500 years, and it is a simple, effective way to improve concentration, decrease anxiety, and improve your mood, all by learning how to be an observer of our thoughts first and then learning how to let them go.

Not only does meditation prevent stress in and out of the meditative state, it also has some important long-term health benefits:

Brain changes in attention, memory, learning, and perception. A study done on Buddhist monks showed that these effects last for many years after habitual meditation. These monks also had more brain activity in areas responsible for positive emotions like happiness and relaxation.

A stronger immune system. Studies have shown that those who meditate will produce more antibodies at a faster rate than those who do not meditate. A healthy, peaceful mind reflects on the body.

Milder symptoms of PMS and lower infertility rates. Meditation has been known to help women alleviate uncomfortable symptoms of PMS, hot flashes, and breast-feeding. In addition, after a ten-week meditation program, women struggling with infertility problems exhibited lower anxiety and fatigue than they did before the program, and within the next six months, 34% of those women became pregnant.

Better sleep. Good sleep is essential for peace of mind, and sleep deprivation often goes hand in hand with anxiety and depression. In a study done by the American Journal of Medicine, 100% of the insomnia patients reported that their sleep had improved after practicing meditation. Of those patients, 91% completely eliminated or significantly reduced their use of sleeping pills after the meditation course.

Improved alertness at the office. By eliminating anxious thoughts, meditation enhances other positive aspects of the brain like creativity, intelligence development, and relationship skills. All of these qualities are helpful for the workplace, and can help enhance your best qualities.

If you want to improve your quality of life today, and for the next five to ten years, there is no simpler solution than meditation. Even meditating five minutes every day will reduce stress and improve long-term cognitive function. And, a week when you don’t have time to go to the grocery store won’t seem so bad after all.

 

Picture: https://www.pinterest.com/pin/143130094383542209/

5 Benefits of Using a Foam Roller

5 Benefits of Using a Foam Roller, original blog content by Dreamclinic Massage and Acupuncture Seattle, Redmond, BellevueDespite their appearance, foam rollers are not instruments of torture. Some of their scary-looking spikes may not look very inviting, but they are actually an essential part of a healthy, active lifestyle.

So, what is a foam roller exactly? They come in all shapes and sizes, and work to release knots in your muscles. Larger, cylindrical foam rollers are for the legs, hip, and back muscles. Smaller rollers are handheld and are specifically designed for calf and arm muscles. It’s best to roll out an hour or two after a workout, when your muscles are still sore from the activity, but are not inflamed.

Here’s how to use the two most common kinds of foam rollers:

Foam rollers: If you’re using a large roller, lay it on the floor and gently put your leg or hip on top of the roller. Slowly add pressure, rolling back and forth across the muscle to check for tight or tender spots. When you get to a knot in your muscle, it will be especially tender. Press your weight on that spot for 30-50 seconds. When you get to the end of your muscle, slightly release pressure. This process should be painful, but not unbearable. If the pain becomes sharp or intense, stop rolling, and contact a doctor if the pain continues.

Spiky foam rollers: These rollers are for deep tissue massages and are used the same way as normal foam rollers. They work out knots deep within your tissue fibers, and can be especially painful for rolling newbies. Do not start rolling with these!

Although the process of foam rolling may feel uncomfortable, you’ll feel great the next day. Rolling drastically releases muscle soreness and keeps your body limber and healthy. Here are five other benefits of foam rolling:

  1. When you are especially active, the soft tissue that connects your muscles (called fascia) can become inflamed and thicken. Rollers release that built-up muscle tension, keeping you muscles flexible and healthy.
  2. Rolling is one of the best ways to heal nagging injuries. Rolling breaks up scar tissue, which can form in hard knots and prevent your muscles from working properly.
  3. The results feel amazing! You will feel a big, relaxing release and extra sensation in the ends of your muscles as you roll them out and break up thick, chunky knots.
  4. It keeps you in check with your body. By rolling your muscles, you’ll learn more about your body, like where your pressure points are and which parts of your muscles are prone to tightness and possible injury. This self-awareness is the best form of injury prevention.
  5. It’s cheap and small. A trip to the doctor or a sports massage therapist can be costly, but you can buy a foam roller for $15 or less. Rollers are small and can be easily tucked against a cabinet for storage.

Foam rolling is the perfect complement to a healthy, active lifestyle. It soothes tight muscles, increases circulation, and reduces soreness after a workout. If you’re new to rolling, try it for ten minutes two times a week — you will see improvements the next day. And who knows, you may even graduate to the “scary-looking” spiky roller in no time.

 

Photo credit: https://www.pinterest.com/pin/263742121903007377/