• 5 Awesome Things That Happened When I Tried this Organization Technique

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    As a longtime list maker and former stationery addict, when I began seeing the recent influx of posts on the organizational trend that is the ‘Bullet Journal’, I was instantly intrigued. Not one to follow crazes but always open to anything that is a self-started organizational tool, I started my own. Though I have always kept somewhat coherent lists and notes, often jotted throughout a tiny spiral book, what I noticed instantly about the ‘Bullet Journaling’ technique, (which I translated very loosely into a larger spiralled notebook) was that the segmentation and occasionally drawing little images to break up the monotony of the written chaos did in fact seem to help. Here are a few ways in which the bullet journalling technique has upped my daily game in concentration, prioritization and relaxation.

    I feel less stressed.

    Blessed with the gift of a good memory, I have a tendency to rely on it and overload my internal to-do list to the point where my present tasks take a hit, as I am pre-occupied with the up and coming tasks that subconsciously whirl through my mind.

    Even if some things do not get checked off at the end of each day or desired timeframe, the mere fact that they are now residing in their respective spaces in the book allows me to clear my head and focus on present endeavours, free from constantly ‘reminding myself to remind myself to remember’.

    I feel clearer about my progress.

    As a visual person, it helps me keep tabs on goals, tasks, and the like by providing an image I can latch onto instead of consistently having to refer to my own chicken scratch. This way of maintaining clarity in the book also proves to maintain it in my mind. Although perhaps silly, this allowed me to take time for myself more and practice self care

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    My daily intentions and mantras have become more consistent.

    Keeping a written recollection of the intentions and positive reminders that I strive to make a part of my everyday routine has become easier, as upon waking, I can refer to these points as a kickstarter for a successful day, even if I am feeling out of sorts or running late with a million things going through my head.

    My shopping has become streamlined.

    Although as aforementioned a proud list-maker, where it seems to take the wayside is when it comes to grocery lists. But employing a specific section for this entices me to actually include my desired ingredients there, and utilize it when out. In turn, my mealtimes have recently become more organized and balanced, which has helped me save money.

    I feel less confused in general.

    Keeping everything in one book has been a big one. In the past, I would designate different notebooks for their own specific subject, but since merging into one, I find that having one book instead of two or four has greatly reduced the impact of external disjointed topics, and in response, the internal. Unloading all of the ideas, inspirations, ‘to-dos’ and projects that come up on a daily, weekly, or monthly basis, has allowed me to focus on the present moment, prioritize within them, and find a new sense of freedom even with a busy schedule.

    The best thing about starting your own ‘Bullet Journal’ is that there are really no rules, just guidelines to help you design a system that works for you!

    Check out this post with tips on how to start: http://creativesavingsblog.com/life-and-style/time-management/how-to-start-a-bullet-journal/

  • RMT Fast 5 Spotlight: Get to know the Soma team!

    We hope you’ve been enjoying our RMT Fast 5 Series. We’ve loved hearing their most cherished ways to maintain balance and what brings a smile to their faces!

    Today we hear from Soma Studio founder and lifelong healer Lori Johnson. Having started Soma from the ground up in 2000, and with more than 20 years of experience, her vision has remained constant- for Soma Studio to stand as a warm and welcoming environment where one trusts that they are truly in good hands, providing professional and knowledgable treatments through the work of gifted RMTs.

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    Lori’s original focus was helping pregnant women, their partners and babies adjust to the changes that happen during the childbearing year, but through an array of techniques, she actively supports and treats clients who suffer from stress-induced pain and overuse conditions, or who are interested in preventative massage.

    Here’s Lori’s response to our Fast 5!

    What are some of your favourite ways to unwind?

    I do yoga and then look forward to a nice glass of wine…

    Things that you must always have on hand in your kitchen? 

    My Mandoline, the slicing tool, couldn’t live without it.  It makes salad making a dream. I have to be careful not to slice my fingers though…

    Preferred exercise style and why? 

    I love yoga and I work out with my excellent trainer once per week. Janella, she is amazing.

    3 words that come to mind when you think of massage therapy? 

    Releasing, Healing, Necessary

    A favourite quote? 

    “We are all Spiritual Beings having a Human experience.”

    You can read more about Lori here: 

    http://www.somastudio.net/about/our-registered-massage-therapists/lori-johnson-rmt/

  • RMT Fast 5 Spotlight: Get to know the Soma team!

    Next up in our RMT ‘Get to Know’ series we have Carla Van Elslande.

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    As a musician with an intuitive passion for helping others through music and teaching, Carla found that massage therapy provided an equally powerful outlet for her to connect and support healing and growth. Here are her answers to our fast 5!

    What are some of your favourite ways to unwind?

    I enjoy spending time with family & friends, going for bike rides and walks along the seawall, chatting over a glass of wine, watching movies with my partner and reading.

    Things that you must always have on hand in your kitchen?

    Extra virgin olive oil, wine, olives, fresh herbs.

    Preferred exercise style and why? 

    I love hot yoga because it provides me with a good workout, and helps with strength, flexibility and balance all at once. It gives me a sense of community in a non-competitive environment, and allows me to engage in active meditation.

    3 words that come to mind when you think of massage therapy?

    Intuition, effectiveness, healing

    A favourite quote?

    ‘Forever is composed of nows’
    -Emily Dickinson.

    Read more about Carla’s massage story and philosophy here: http://www.somastudio.net/about/our-registered-massage-therapists/carla-van-elslande-rmt/

  • 5 Restorative Yoga Poses to Hold You Over Until Your Next RMT Appointment

    We all know that warm, relaxed (and of course sometimes a bit sore) sensation we’re left with after an appointment with an RMT. Tension that earlier in the day was the centre of attention is now taking the bench, and hey, our stresses seem to be over there too.

    While nothing beats the skilled touch of an RMT, here are a few restorative yoga postures you can do at home to give you that ‘back to balance’ feeling in between sessions.

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    1. Child’s Pose

    The one yoga pose to rule them all, and for good reason! Not only are you alleviating spinal pressure in Child’s Pose, but you are simultaneously bringing openness into the hips, thighs and upper and lower back muscles, all the while in a passive position that can invoke a deep sense of calm and security. Child’s pose can also help activate your digestive processes, and provides us a welcome opportunity to turn inward and enjoy a peaceful break from the hustle and bustle.

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    2. Legs up the Wall

    A favourite of many, legs up the wall is one of the most beneficial and effortless postures in yoga and is considered deeply therapeutic. Simply inverting for a period of time everyday allows gravity to help regulate tension, promote circulation of fluids within all extremities, as well as maintain healthy blood pressure. You may find that holding this position for an extended length of time provides intensely relaxing effects. Try 5-10 minutes to start, and increase to as long as you feel comfortable with. Try placing soft pillows under the arms, lower back or neck for even more support. *Note: You do not need to lay on the hard floor for this to take effect. If your bed is up against a wall, do it from here for maximum comfort!

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    3. Reclined Twist

    They say you are as young as your spine is flexible. As the fluids in the spine don’t move by themselves and can be a storing ground for built up toxins and free-radicals, this is a great reason to bring a gentle spinal twist into a relaxation routine. Lie on the floor with your knees bent and arms out to the sides. Softly lower your knees to the right, looking over the left shoulder. Pause here and breathe deeply. Repeat on opposite side.

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    4. Seated Forward Bend

    All the feels of a morning stretch but at any time of day. Seated Forward Bend targets the back side of the entire body, while promoting digestion and washing away stresses as we turn inward. Approach this posture lightly, your body will do the rest. Close your eyes.

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    5. Savasana

    Although it is a pose of complete surrender and relaxation, this can make it slightly more challenging. Still the mind by focusing on each part of the body you are hoping to bring ease. Mentally relax this part, and move onto the next. If you feel the mind wander, just come back.

    Enjoy knowing that with only a bit of effort, these poses are helping to revitalize the body and mind, restoring balance and promoting your wellbeing from the ground up.

  • Benefits of Pregnancy Massage

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    Pamela Nadav has said, “There is such a special sweetness in being able to participate in creation.” Preganancy is a remarkable journey that invites a woman to completely new terrain, and to explore facets of herself that she may have never uncovered lest she embarked up this journey. It’s a time of introspection and inner nurturing, a time when she learns the intuitive capacity she has for being a vessel of life, of caring, and of love. Yet so often, the adventure to motherhood is fraught with physical discomfort and emotional ups and downs! Because a woman goes through so many changes during this time, having a support network in place in the form of community, breathing classes, massage, and yoga, can give a soon­to­be mom exactly what she needs.

    Preganancy is a time that prepares a woman to connect with her own intuition and
    wisdom. Especially for a woman, parenting begins with conception, as the tools she
    develops while carrying her child will be important ones she uses once the child is born
    and growing. It’s a time that is meant to allow the woman to rely more fully on her
    instincts, as these instincts are what give her the ability to move gracefully through the
    birthing process, no matter what the outcome, and to parent in a way that is connected to
    her deep inner knowing.

    A woman’s body inevitably experiences a multitude of changes during pregnancy, which
    can at times disconnect her from her own inner voice. As her uterus expands with the
    weight of the growing baby, there is more stress on her back, neck, shoulders and
    abdominal muscles. An aching lower back is a common sensation for many pregnant
    women, while others may experience aching legs, sore hips, swelling and/or insomnia.

    To reconnect inwardly, find ease in her body and mind, and reconnect with her spirit,
    prenatal massage therapy is a wonderful way to lessen her discomfort. A massage during
    pregnancy brings about a sense of well­being through relaxation, giving an expecting
    mother a once again clear channel to her own intuition, as well as a feeling of being
    settled and grounded.

    Benefits of Prenatal Massage

    • Soothes tired and tense muscles

    • Improves sleep

    • Relieves muscle cramps, spasms and tension in the lower back, neck, hips and

    legs

    • Reduces the release of stress hormones

    • Reduces heart rate and blood pressure

    • Improves blood and lymph circulation, which can reduce swelling (edema)

    • Can improve labour outcome and ease pain

    Soma’s therapists seek to support their pregnant clients by helping them to reconnect
    with themselves, to feel good in their bodies, and to feel prepared for the adventure of a
    liftetime. Our therapists are professionally trained prenatal massage therapists in
    Vancouver who understand the needs of a pregnant body, which techniques to use, and
    how to safely massage it to alleviate some of the discomfort. We recognize the
    importance of positioning the body during a pregnancy massage not only for comfort, but
    also for a woman and her baby’s well­being.

    As well as pregnancy massage, our prenatal massage therapists are happy to share their
    expertise in other aspects of prenatal care, from abdominal exercises to sleeping
    positions to postural correction. And when the time is right and a woman is ready, Soma’s
    therapists are also trained in postnatal massage.
    “The most important thing a woman would learn over the years was that there was no
    way to be a perfect mother and a million ways to be a good one” (Jill Churchill). Let Soma
    support you in your dynamic and exciting journey to motherhood, and feel the benefits
    immediately!

     

    By Lori Johnson, RMT & Owner of Soma Studio

  • Hydrating Watermelon and Feta Salad

    Screen Shot 2014-07-28 at 10.28.19 AMThis salad is great for the hot summer months.  Watermelon is 92% water, so you are sure to stay hydrated at even the hottest picnic. Try adding mint or basil if you like!

    Watermelon and Feta Salad:

    • 1 small package baby arugula
    • 8 cups 3/4-inch cubes seedless watermelon
    • 1 package feta cheese, crumbled
    • 2 tablespoons balsamic vinegar glaze (you can find this is in dressing isle or make your own!)
    • Basil or mint, torn into small pieces (optional)

    Arrange arugula on a large platter.  Top with watermelon and crumbled feta. Drizzle with glaze!

     

  • Recipe: Raw Coconut Ceviche

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    This recipe is the perfect summertime appetizer! Try it with tortilla chips or even on its own.

     

     

     

    Coconut Ceviche:
    -1 young coconut
    -2 Tbs red onion
    -1 chilli (try red Thai chili if you like it hot or a jalapeno)
    -Handful of cilantro
    -1/4 cup diced cucumber
    -1/4 cup diced tomatoes
    -Juice of a fresh lime

    1. Crack open the coconut and drink the coconut water inside (very important 🙂 )
    2. Scoop out the coconut “meat” from inside and chop it up into small pieces.
    3. Combine coconut with the rest of the ingredients and refrigerate for an hour or two.
    4. Enjoy with tortilla chips or on top of tacos!

    Here is a video from Little Black Dress Plan on how to make this dish! Video here

     

     

  • Recipe: Liver Cleanse Juice

    Picture 27December is always full of sweets, alcohol, and other indulgences but January has arrived and it’s time to give our bodies a break.  The liver feels these indulgences the most and that’s why we have to give it a little extra support come January.  The liver is responsible for detoxifying our bodies and the milk thistle drops in this liver cleanser juice certainly help it along.  If you don’t have a juicer you can blend all ingredients in a high-power blender and strain.  Enjoy!

     

    Liver Cleanser Juice:

    -3 Organic Beets, washed and trimmed

    -2 inches Fresh Ginger, washed and peeled

    -1 Grapefruit, peeled

    -1/2 Lemon, peeled

    -30 to 40 drops of Milk Thistle (available at Whole Foods or Choices)

    Add beets, ginger, grapefruit and lemon to juicer.  Add milk thistle. Stir.  Enjoy!

  • Congratulations Erin!

    Here is a message from Erin, Soma RMT about her birth experience….

     

    IMG_3215Dear All,

    Alex and I are very happy to share that Beatrix Zenovia was born in water at home on November 6th.  She was gently eased into the world by her mama’s loving hands and came up to the surface smiling with bright, wide, awake eyes! Absolutely incredible! She weighed 8lbs 4 oz.
    Wow! Without a doubt this was the most amazingly intense, challenging and love-filled experience I’ve ever had.  We have been getting to know each other the last 4 weeks, and she is a healthy eater and sleeper; making my recovery very smooth.  She has a sweet and relaxed temperament, except of course when she needs something – then she lets her voice soar for sure.  Yet, it is never inconsolable; usually a snuggle, milk or diaper change is what’s needed.

     

    We are totally in love.

    Here are a couple of photos of our little Honey Bee.

    We look forward to you meeting her!

     

    Love Erin, Alex and Beatrix

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