Monday, March 21, 2016

The Benefits of a Himalayan Salt Massage Stone And Thai Massage

I recently started doing Himalayan Salt Stone Massage and Thai Massage.  Here are some of the great benefits that await you if you schedule one!  

The benefits of a Himalayan Salt Stone Massage:
  • Negative ions are produced when heated providing a sense of relaxation.
  • The heat of the salt melts restrictive fascia to go deeper into the muscles and loosens the joints andt he moist heat of the stones helps with soothing inflamed muscles and joints.
  • Leaves the skin feeling refreshed and glowing and the salt stones contain moisturize and plump up the superficial layers of the skin.
  • May detoxify and alkaline the body.
  • May aide in reduction of insomnia, blood pressure and stress.

On a spiritual level:
  • Can ground and balance meridian levels, chakras and electromagnetic field.
  • Clear your prana and energy.

Himalayan Salt Stones are used with a choice of organic coconut or massage oil for your relaxation needs. The stones can be used in conjunction with other massage techniques. Highly recommend when fascia is very tight.
The stones provide 84 essential mineral and trace compounds. Stones may be used hot or cold. Unlike river stones, Himalayan stones are anti micro-bacterial.

The benefits of a Thai Massage:
Thai massage should be called Thai Stretching because it is more stretching and compression rather than massage.  When receiving a Thai Massage you should wear loose clothing and it can be done on a mat on the floor or on a table.  

Physical Benefits of Thai Massage


Help detoxification of the body and boost immune system.
  • Increase blood circulation, lower blood pressure.
  • Good for muscle relaxation, increase flexibility in your muscles, and increase mobility.
  • Improve breathing.
  • Improves posture, balance, corrects body alignments and dissolves energy blockages.
  • Improves athletic performance.
  • Help arthritis and back pain.
  • Help tone the body, strengthen joints and fight diseases, including chronic joint problems.
  • Prevents illnesses and alleviates degenerative diseases.
  • Slows the aging process.

Mental Benefits of Thai Massage

  • Improve your outlook towards life; builds an emotional balance.
  • Help with concentration and creativity and helps with mind and body concentration.
  • Clear and calm your mind and help you gain mental clarity.

Psychological effects of Thai Massage

  • Reduce and relieve stress and anxiety.
  • Help people boost their inner energy levels.
  • Develop discipline and self-control.
  • Achieve better health, increases health and vitality.
  • Raise the energy level and stamina 


Give yourself a wonderful treatment by scheduling a Himalayan salt stone massage session or Thai session today.Contact me for discounted rates through the end of the month!  

Coach Cyndee


Saturday, March 19, 2016

10 Common Mistakes When Beginning An Exercise Program

When people come to me to begin an exercise program they are usually more than ready to get started.  They have been waiting for the right moment and want to get going as soon as possible.  I love the enthusiasm a new client brings to my training group.  Sometimes their enthusiasm gets the best of them because they overdo everything.  Sometimes they restrict too much food and don’t want to take a day off from the gym.   When you begin a new program don’t make these mistakes. 
1.     Doing too much too quick.  Take it easy in the beginning and don’t be afraid to do less rather than doing more.  This will lessen the likelihood that you will become injured and make it more likely you can work up to the harder stuff.  Don’t be afraid to ask your trainer for a modification for an exercise if you are struggling through something.  Some people just push through it and then don’t realize they overdid it until they get home or the next day. 
2.     Restricting your diet too much and losing weight too fast.  People are so motivated at first they eat perfectly and don’t allow anything they enjoy. Many times when I consult with a client I ask them how long they have been eating badly, if they have ever tried any “diets”, what did work in the past and why did they regain the weight.  If someone has lost and regained weight many times, gone on low carb diets, eliminated food groups completely then something is not working.  I try and talk more about portion sizes, adding healthy foods, preparing more food instead of eating out, and timing your food intake.  This type of discussion is more about adding good things in and not restricting foods.  Sure you want to avoid the “bad” stuff but what about all the good things you can have! This has to be something they can sustain for the rest of their life.
3.     Doing it alone.  Sometimes its unavoidable starting an exercise program on your own but if you can convince a friend, co-worker or significant other to do it with you that may help motivate both of you.
4.     Not drinking enough water.  When you start an exercise program you have to make sure you drink more water than you were before you began the program.  When you exercise you sweat, which causes water loss and not replacing it will make you become dehydrated. Dehydration can lead to a number of problems such as headaches, muscle loss, hair loss, skin problems, fatigue, and a number of other problems.  Being properly hydrated is essential for building muscle, losing fat, maintaining energy levels, healthy skin, and appetite control.
5.     Not getting enough sleep.  Sleep is when your body recovers and it is essential to help  More muscle equals less body fat.  Muscle is a fat burning furnace so you need to sleep to help it recover and grow.
your muscles recover and grow.
6.     Doing only one thing.  It is important to mix up your workout routine. You should have a good combination of exercises to help improve your strength, cardio, functional fitness and flexibility. 
7.     Not setting goals.  It is important to set specific attainable short and long term goals.  Make sure you document your starting numbers such as weight, fat percentage and muscle mass.  You can also do measurements and from those numbers set realistic long and short-term goals.
8.     Not keeping a food log.  When you are trying to lose weight initially it is important to keep a food log.  It’s important to see where you are at with all your macro and micro-nutrients.  It’s good to see how much protein, carbohydrates, fat, sugar and fiber you are eating.  Most times you will see you are eating too many carbs, too much sugar, and not enough fiber and protein.  Calories are good to track but more important are what type of calories you are consuming.  You will be amazed when you start tracking stuff.
9.     Not letting your body recovery properly so you can remain injury free.  This encompasses many things because there are so many ways to let your body recovery.  Taking one day off a week is good or using that one day for yoga or stretching only.  We discussed the importance of sleep for recovery so getting enough sleep is essential.  Using tools such as foam rolling, massage and chiropractic care can help you remain injury free.  Scheduling a regular massage every two weeks or once a month is a great idea! Foam roll several times a week and make sure you have a good cool down and stretch routine after your workout.
10. Not warming up properly.  Many people just jump right in to every workout without a proper warm-up.  Active stretching is a great way to warm-up before workouts.  Active stretches are moving stretches as opposed to static stretching.  This will reduce your chance for injury and keep you working out longer!

Don’t fall victim to these common mistakes people make when beginning a workout program.  If you are just starting a workout program be smart and  you will be able to continue your program for a very long time.

Tuesday, March 15, 2016

Preparing for your race season

My second triathlon ever!  I think I went the
wrong way on the bike at this race
It's that time of year when the first triathlon of the season is ONLY a few weeks away.  By now you should have your events for the year planned out.  If not the entire year you should have the first half of the year planned out.  During the winter many people choose to ride indoors avoiding the colder weather and it's also very unlikely you have been in the open water.  As the weather starts to get nice and the daylight longer you should be outside on your bike.  The indoor trainer is great during the winter months but there is nothing like having experience on the road.  This is especially true for newer cyclist who lack the bike handling skills of the more experienced rider.  I would suggest a minimum of 2 bikes a week be outdoors when the weather is nice.  It is great experience to ride in all types of weather too so don't shy away from riding outside on windy days as long as its not unsafe.  You never know what you will experience race day.  I rarely ride outside if its gloomy or there is a chance of rain and this hurt me on a few races that I did when it was raining.  I didn't have confidence on the bike in the race and it was because of my lack of experience riding in the rain.

I didn't expect to
cramp in the swim at
Ironman St. George 
Be prepared for open water 
There are many people who are great swimmers in the pool but then they get to the open water and have a tough time.   It is essential to get experience in the open water before your season begins.  Its important to practice sighting and learning to swim in a straight line.  It is also important to swim in your wetsuit and just in general get used to being in open water.  You will see lots of stuff in the water and don't want to get freaked out race day.  The more you are in open water the more comfortable you will be.  If you don't do this before race day your likely to have a meltdown and start off your race very bad.

In all your workouts you should be practicing your race nutrition.  You should be practicing now what you eat before workouts, and during workouts.  This is important for all distances of races.  People sometimes think the shorter distance races this doesn't matter as much but you don't want to try things out race day. You should know what nutrition will work for you before race day.  Don't ever try anything on race day that you have not used in training.

Training for a hilly race you should be riding
lots of hills!
Use your equipment during your training workouts.  Don't just have RACE shoes, or RACE kits or RACE googles.  You can use these during your race but you should have used them quite a bit in training too.  If you just have googles you use for a race then what if they have sat in a bag for the entire off season not being used and maybe you go to race in them and the strap suddenly breaks.  Trust me that has happened before so anything you use for a race should be something you're using in training.

At this race we had lots of wind which
wasn't expected
Be prepared for the unexpected and be open to adjusting your plan and goals during the race.  It is likely something will happen during the race that has not happened in training.  Your chain may fall off, you may get a flat tire, you may have an anxiety attack, or you may lose your water bottle off your bike.  These things happen and they all can be overcome if you don't freak out and lose it.  Stay calm and work through the problem.  The times I have had mechanical problems on the bike I decided to focus on having a really great run.  That way I could take something good from the race.
Always make your transition area look nice and match!

Whatever happens just make sure you don't forget that this is just for fun and everything will work out and you can only do the best that you can.  Many people could never even imagine doing what you are planning on doing so you are already ahead of so many other people.  Enjoy your race season and don't forget to have fun.