In-office days are now Monday and Wednesday ONLY (until further notice). I will still try to provide one Saturday a month.

If you would like to request a different day the cost will be 50% more to cover my cost of childcare during your massage.

​Thank you everyone for hanging in there through the last 9 weeks of craziness. You guys are truly out of this world awesome!
~Kate

We have just learned that our professional organization provides our clients (yea, YOU!) with a quarterly magazine! We think it's super duper nifty! There's always an article on how you can get the most out of your massage sessions. Plus, there's other health related articles that just might help you, your loved ones or that distant friend who's been struggling with their health.

The easiest way for us to share all of this lovely information with you is to give you the link and let you see for yourselves!

http://www.bodysensemagazinedigital.com/i/620631-winter-2015
​
If you haven't already signed up for our emails click here: http://s.privy.com/sJ7gPnE0 

​Do you have an idea for a topic? Leave us a comment and we'll get cracking on our next blog post!

Have you been looking for me on Gay Street? Have you wondered what happened to Top Notch Hands?

Wonder no more!

After 4 months being temporarily housed at The Healthy Center on Coshocton Ave, I am pleased to announce I am back in my own office! *dothehappydance*

I am now located at 306 E High Street in Suite 4 in Mount Vernon! I am just a few steps away from my favorite chiropractor in the area, Dr Longfellow! The office was designed with massage therapy in mind, so I hope you enjoy it as much as we do.

As Grand Re-opening Bonus for you, I am offering everyone who schedules before March 1st a free add-on of their choice! Go to www.topnotchhands.com to schedule today!

Are you tired of hearing me swear that massage works and that you should try it? Are you wondering what's in it for you? Let me tell you what you'll find at Top Notch Hands

Massage loosens muscles and gets rid of trigger points (article on this topic coming soon) by bringing circulation and nutrients back to the area and realigning the muscle tissue. What does that mean for you? Your performance will increase with less of those nasty overly tight muscles, crazy chronic pains and less lay up time between events.

Now your muscles are working better, let's focus on your brain.

50% of massage is playing with your brain. Not in a shrink way, but in a phyiological response kind of way. It's understanding the balance between relaxing the body and sending it into flight mode. By using special techniques and certain squences massage can convince your brain to let go of chronic muscular holding patterns.

These are just the two main results that I can guarentee for my clients.

Other results include:

Massage will significantly improve your well-being first by relieving the immediate pain (that's why you came in right) and then by improving your overall health. How? Massage doesn't "heal you" it fascilitates healing by bring the body back into balance by improving how your muscles, circulatory system and lymphatic system work.

When this phrase is uttered to a registered equine massage therapist (REMT) it sparks a challenge for us to help, fix and encourage the proper way of going. If you're the person that mutters this phrase please be prepared to answer a downpour of questions as our mind whirrs and compiles the list of questions with boxes to be neatly checked off one by one.

Questions that will probably be on the list:

"What does his normal gait look like?"
    Every horse has it's own normal. Conformation, injuries and their job all play into how a horse moves and how it's been trained to move. Have you ever seen a naturally lofty moving horse pretend to be a western pleasure horse? Sometimes the only clues we are given is that "the horse just won't canter left" or "sticks his nose right when we stop." Your REMT will most likely ask to see the horse at work on a lunge and under-saddle.

"When did the horse start exhibiting new behavior?"

• Was it at a horse show that's conducted mostly on concrete? Many horses get sore after 4 days of concrete floors and roads with x-number of hours spent balancing in a trailer.

• Was the horse turned out in a field with a few playmates on a muddy day? Geldings typically play too hard and strain muscles when they should be quietly eating grass.
  
• Was it after a tack change? Saddle fit should always be the first thing checked after obvious injuries are ruled out. The next item to be checked tends to a bit change that's irritating the horse.
  
• Has the rider been doing anything different? Is the rider compensating for an injury or tight and painful muscles, sitting a little deeper to the left or right? If the rider is unbalanced it manifests in how the horse moves and ultimately can be the "ah ha!" moment where we discover exactly why the horse is lame on a particular side. This is where being a massage therapist who works on both sides of the fence comes in handy.

"What has been done to treat the horse?"
    Although equine massage is gaining ground as a credible profession in the world we are still a long way away from having a REMT on your speed dial. Many times we are called out as "the last resort" before doing something drastic like nerve blocks or surgery. My favorite challenging case started with "She's already seen the vet and two chiropractors. We just brought her home from Rood & Riddle and they couldn't find anything. Good luck!" I'm happy to report that this particular case is back to full work after 2 treatments. All REMT's are trained to work WITH your healthcare providers. We all have an important role to fill and it's always best when the right hand knows what the left hand is up too.

After all of these questions the REMT will put her hands to their hands on the horse and begin a preliminary examination (temperature fluctuations, edema and texture changes). From this point the therapist will start fitting the pieces together to tell the horse's story and correct what imbalances that exist and let you know of any old injuries and any new injuries that need to be addressed. From here the REMT forms a game-plan with the owner and healthcare team with the horse's well being in mind.

A quick note: There is no substitute for education when it comes to treating an animal that is having any sort of lameness issue. Please be thorough and ask about the equine massage therapists credentials before allowing them to treat your horse. There are some good schools and there are many many one week courses out there that graduate hundreds of "equine massage therapists" every year.  Please see "What do all those letters mean?" for more information.

Post #13/20 for the Blogging with Love challenge

Hello everyone! There are some openings coming up next week. I just wanted everyone to know!

Friday Feb 20th (That's tomorrow!): 11:45, 1:00, 2:15, 3:30, 4:45 and 6:00pm

Wednesday: Feb 27th: At the Mount Vernon Office. Mornings are filled (thank you!): 3:30, 4:45, and 6:00pm. Walk-ins are welcome between Noon and 5pm but feel free to call to claim your time or pop in for a quick session.

Thursday: Feb 28th: 9:45, 11:00 in office. I'll be on a barn call from 1-2:45. If you would like your horse massaged or assessed please call or text me in advance.

Friday: By appointment only. Please call for availability.

Saturday: I'll be heading to snow trails to try out their tubing hills!!!!

Call or Text 740-504-0044 to reserve your appointment today

If you're easily offended you may want to back away now but I have something to say on behalf of all legitimate massage therapists everywhere.

Ahem.

What gives you the right to grab a therapists buttocks? Why do you think it's funny to ask for a "happy ending" during your massage? What kind of place do you think we run?! People like you are bringing the massage profession down to the most base and degrading level. It is NOT a compliment. It is NOT OKAY.

Thank you.

In the last week I've been jokingly (I'm going to assume for his sake) asked for a "happy ending" and another therapist friend had her glutes squeezed by a male client. My client returned back to his shell after being reminded about my "no funny business ever" policy and if he wanted his massage he better behave. The other got kicked out of the office, had the gonads to demand a refund and tell the THERAPIST that it's unethical of her to withhold his money since he didn't get his massage. HA! Good luck buddy. If it weren't unethical of me I would call of the therapists in a 20 mile radius and give them your name and number to put on a watch list.

So. There it is.

It's kind of high up here on my box so I'll step down now.

MT: How are you today?

Horse: Siff and a little sore but my mom says I'll work out of it.

MT: You're mom's right that you'll work out of some of your stiffness but if
you're sore you should ask for a day off.

Horse: Oh... so I should do some arial maneuvers or bite her or something to
make her go away?

MT: No.. just limp out of your stall and act grumpy. Grimace when she puts  the saddle on maybe even a grouchy tail swish and pinned ears. Violence is never
the answer 

Horse: Ouch! OW! Stop touching that!

MT: Thanks for telling me, now I'll work lighter in that area but I will have
to touch it okay?

Horse: Fine but I better get a cookie after this.... *grumble*

MT: Why is your back sore?

Horse: That saddle thing is pinching me again since I've gained more muscle
could you ask mom to change that?

MT: Sure thing! Anything else?

Horse: Could you tell her not to lean this way and that? She throws me off
balance when she does that. If she'd just point me in the direction she wants us
to go we'll work much better together.

MT: Have you ever thought that your mom could be stiff and sore too? Maybe
she needs a massage too to help balance her out and you guys can work as an
awesome team. What do you think?

Horse: Yeah! I showed her how I can move like a cutting horse last week. It
was pretty awesome but she fell off right before I showed that bad imaginary cow who's boss. She'd really like a massage! Do you accept hay as payment?

MT: Next time don't go so fast Mr. I'll consider payment in alfalfa hay just
for you. Do you like your job?

 Horse: I love my job! I'm a fancy dressage horse! That means I get to prance
around all fancy and get spoiled with treats since I AM the most handsome
gelding here. But I would like to figure out how those reiners slide so far.

MT: I'll ask your mom to give you a break from lessons and to go do something
fun so that you can refresh your brain. How about a trail ride?

Horse: YES! Please tell mom "Thank you" for having you out. I feel so much
better and I'm sure mom will notice a big difference! No more arial maneuvers
for me!

MT: I'll pass the word along big guy. I'll see you in 2-3 weeks okay?


Dedicated to Linda & Zepp. I'm sure he would buy you a massage if he
could :)


Thank you Barry Hatfield for the inspiration!
Post #11/20

I've started about 6 different articles in the last 2 days and can't seem to complete my thoughts but while lacking focus this morning and singing along to one of my favorite musicals, Wicked, I'm reminded how everyone touches our lives. How each and every person someone changes us. Even if we're only blessed enough to have them by our sides for a blissful summer, or as a best friend during your final year of school or as a guest lecturer in a techniques class.

These people seem to truly touch my heart more than those I see everyday. Maybe it's because they're only in our lives for such a short period of time. Maybe it's because they're sent to teach us a lesson (which sometimes takes a while to sink in). Whatever the reason we are changed for good or bad, it's our decision to make.

This post isn't really meant to say that your massage therapist will become your best friend, but your therapist will touch your life. We may ease the tension in your body and elevate your mood. But it is you who transfers your better mood to your life. When we are happy and feeling good everyone around us feels just a bit better too. Relationships improve.

But this post comes with a challenge. I challenge you to contact someone who has changed your life "for good." Or if you've lost contact, blog about them or write them a letter. Tell them how they've touched your heart. For my horse people this could even be a horse who's left hoof prints on your heart.

I wish I room to post pictures of everyone but I did want to give a shout out too:
Molly Blair, Kathrine Bonai, Amy,  Danielle Schirtzinger, Kory Che, Emily Oxenford, "The Freak Show" (you guys know who you are!), Mark Henry, Dan Totman, Mike Porter, Billy Barber, Jamie & Julia, Jackie Walker, Natalie & Julie, Sue Shaw, Alice Richmond, Jan Marconi

Today I found myself driving up and down a stretch of OH 95 looking for a road that I was sure existed because Google told me so. Then it dawned on me that this is a lot like life.

How many times have you done something because someone told you to do it. That that one particular thing is "your calling." But what is your calling? Is that the right path for you? Do you even know what you want to do with the rest of your life? Am I stressing you out?!

When I finally found the road I was supposedly to turn down the sign read "Road Closed: Bridge Out". This road had once been a nice dirt road that is now so grown over that I drove right by it three times. So many dreams seem to stop at the first hiccup and return to square one only to emerge with a new dream. But to those who are persistent (i.e. like me) there's always another way. It may be the opposite direction of where you THINK you need to be but there seems to be a mysterious way where that experience will lead to another experience (and maybe another and another) until you are where you're meant to be. Where the stars fall into line and everything is suddenly easier.

This weeks life lesson: Stop fighting, stop struggling. Just go with the flow and see where it takes you.

Fibromyalgia and conditions very similar to it have been documented since the late 16th century but it wasn’t until 1987 that fibromyalgia was acknowledged as a distinct syndrome by the American Medical Association. That distinction was quickly followed by the American College of Rheumatology’s definition in 1990 (2). This definition was updated in 2010 and removed the tender points as the focus of diagnosis. (For more information click here: Short Version (3), In Depth Version (4).  Although fibromyalgia syndrome (FMS) is a somewhat common condition not everything is known about the details. Such as what causes FMS, what are the specific symptoms and how these symptoms can be eased or stopped all-together.

That’s a tall order for a little blog, so I’ll offer links where I can to expound upon the ideas presented. If you are so inclined I have also included a works cited section for those of you who are super adventurous.

What is known about FMS:

• It’s the most common non-deforming rheumatic condition
• So far a single cause or cure is unknown.
• The causes are complex and have more than one body process functioning therefore there are many theories as to the exact cause.
• There are several conditions that are commonly associated with FMS whether they are a cause or are caused by FMS remains a hot debate between researchers. Some of these conditions are:

1. ·         Chronic Fatigue Syndrome
2. ·         Allergy/Chemical Sensitivity: referred to as “allergic myalgia”
3. ·         Anxiety
4. ·         Irritable Bowel Syndrome (IBS)
5. ·         Depression
6. ·         Dysregulation of brain function
7. ·         Sleep Disorders
8. ·         Thyroid Dysfunction
9. ·         Trauma: commonly whiplash
10. ·         Viral Infection

• Chronic Fatigue Syndrome (CFS) and Fibromyalgia Syndrome (FMS) seem to be very closely linked, so close in fact that Leon Chaitow often links CFS while writing about the research into FMS.

So what causes fibromyalgia?

Researchers have been hypothesizing about causes for over 50 years and seem to have landed on a few different ideas with various degrees of support from other intelligent minds. The most likely hypothesis seems to be a genetic predisposition to the syndrome. Other hypotheses include:

• Altered biological rhythms: aka chronobiological hypothesis

• Negative effects resulting from an overstimulated immune system: aka Immune dysfunction
• Pain itself may be the cause of FMS: nociceptive hypothesis
• Cortisol deficiency: aka "Stress hormone deficiency"
• Thyroid hormone dysfunction 

So they're not sure what's going on, now what can be done?

Treatments should be focused on enhancing immune function and helping the body to detoxify. Attention should also be paid to reducing all forms of stress on the body including biomechanical and psychogenic. Last but not least is the alleviation of symptoms no matter if they are, or are not, directly linked to FMS (this helps to reduce the stress load on the body)

Basically it's up to the person who suffers from FMS to find out what works for them and what symptom in particular is the most important to alleviate. Once one symptom has been successfully reduced or controlled the next can be addressed.

Most patients with FMS successfully use an overlap between mainstream medicine (with the doctors and the pills) and complementary/alternative health care (massage therapists, acupuncturists etc). What can be gathered from research is that just about any form of treatment, whether it by hypnotherapy, aerobic exercise, massage therapy, stress therapy, medication or nutritional supplements, help someone. All you have to do is try something but keep in mind that all forms of treatment should be seen as a form of stress to the body so start slow and see how the patient responds. (Article: Top Alternative Treatments for Fibromyalgia)(5)

So you've read this far. Are you wondering why I'm really into this topic?

My mom has fibromyalgia. I have also performed a clinical review of her case and over the last 10 years we have figured out what works for her and what does nothing. She has tried many different therapies over the years and has currently found her"magic recipe." This combination includes quitting smoking (yay mom!), stress management and bi-weekly chiropractic and massage visits (one treatment directly followed by the next). Her flare ups are typically linked to the weather, physical exertion and bad shoes.

Massage Considerations
The application of massage in a normal situation requires skill and these specialized skills are magnified during the treatment of FMS. Patients often request deep tissue work but this type of work is contraindicated (not allowed) when working with FMS due to the body seeing the work as an invasive stressor. Light to moderate work mixed with gentle myofascial release and lymphatic drainage are often used successfully.

Do You Have Fibromyalgia?
Then I highly suggest the addition of massage therapy to your regimen of treatment and see what a skilled massage therapist can do for you. If you have any questions I would be happy to answer them. Call or text 740-504-0044 or email me at [email protected]

Works Cited

Ah, the time of year when mother nature gives Ohioans a brief break from freezing temperatures and the threat of ice storms. It's also the best time of year when mama nature tricks our mares into dropping their foals earlier that anticipated while our backs are turned enjoying the glorious sunshine.

As you soak your aching joints in sunshine and read this blog you're wondering why my point is. Point A) You may want to watch the foal-cam extra close tonight and B) how massage can help relieve the stresses of pregnancy.

For he lovely mares in your life massage is performed while they stand in their favorite stall and maybe munch a little hay. For those of us with two feet it's a bit more complicated. During a pregnancy massage you will always be placed in a semi-reclining or side-lying position supported by as many pillows as you desire.These positions relieve pressure that the fetus may cause on the aorta and restrict blood flow if you were to be placed on your back or lying face-down. Pillows will also be placed between your needs to help take the strain off of your low back.

In this case massage helps to relieve that pesky low back and hip pain caused by carrying a child. It can also relieve sciatica and help to improve your breathing. Massage is also very important for the mental well-being of the mother, it soothes and relaxes frazzled nerves and the constant worry pregnancy brings.

That is all for today's blog. Go out and enjoy the sunshine! I'm going to attack the flowerbeds!

Post #7? of 20

How is age measured? Its it by years, days, hours, minutes and seconds  or is it measured by experiences and the challenges we have faced over our short time on earth? If the first then I am 25. If the second I am well into my thirties.

Because of my age I am often dismissed as being to young to know my craft. Too young to give advice on how to bring your horse back from that bad slip in the mud even though I was asked to give the advice. If you meet me on the street and ask my age, you'll usually be brushed off with the comment "old enough" and let my work speak for itself.

I have debated about putting the following information out in the great wide world but since I'm from and live in a small community it's easy enough to find out. So here it goes.

For those that think I am too young here's my response.
Dear Sir or Madame,
I am old enough to have loved and lost. I am old enough to be married, to make good decisions as well as the odd dumb mistake. I am old enough to have children and yet only one to hold in my arms. I have better base training that almost any massage therapist in the United States. So if you find that my age stands in the way of you or your horse getting fantastic massage therapy, it's your loss.

For those of you measure age by life experience: I thank you

I currently sit half watching Julie & Julia while composing this blog entry because it embodies not only the essence of the blog challenge I have entered but also my view to life: Give yourself a goal and work toward it. No matter how long it takes, as long as you're moving forward you haven't failed. Don't give up. Ever.

Post #6 of 20

What is it about our society that has many people instiled with the concept "No Pain. No Gain."? Why do we think that something has to be painful in order to be beneficial or effective?

At least once a week a client tells me that "they can take it" and to go ahead and just dig in there. This statement alone tends to get my goat. Maybe it's because I became an equine massage therapist first. Maybe it's because I'm more sensitive. Or maybe it's because that you should NEVER be taken to the upper end of your pain threshold during a massage in my honest opinion.

When your body is sending signals of pain it is unable to relax. It's unable to undo the holding pattern that your body has been maintaining. Muscles are not released only tightened when pain is introduced. It doesn't matter whether you grit your teeth and say "It's okay" and breathe through it or let out a loud "OUCH!". Your brain still recieves the pain signals and responds accordingly with the appropriate chemicals.

I'll be honest, I've had trigger therapy. deep tissue and medical massage done to me personally when I'm looking for a quick fix. While the area that was treated does function better, I was left sore 2-5 days later and the rest of my body was no where near relaxed. Do these modalitles have their place? Yes. Do I practice some of these techniques? Yes. Then how am I any different?

You will not find the "No Pain, No Gain" way of thinking on my table or in the barn. Why? Maybe it's because my early career I soley relied on feedback from my equine clients and owners. If the pressure was too deep too fast feet or teeth were presented in protest. No only was I in a position of bodily harm but I noticed that I would be back to square one and have to start all over to relieve tension in the muscles and regain the horse's trust. There's just no way to tell a 1000 pound animal to "breathe through the pain." That they'll "be okay in just a minute." So instead of asking you to tough it out I blend gentle, yet effective, techniques to achieve your goals. Tigger point therapy is only applied if the area is already warmed up and we are down to the same depth as the TP. This decreases the amount of pain you experience and shortens the duration that a TP need to be "held" in order for the release to occur. Deep tissue techniques are only used when there are no other options left. If the same results can be achieved using swedish massage, myofacial release and active isolated stretching why not use those before causing pain?

Thank you for reading this far and hopefully you can understand my view point.

This has been Kate Meyers REMT, LMT with her honest opinion and post number 5 of 20 in the blogging challenge.

What is it? How is it done? Do I have to bring my husband?! Relax. Sit back and
all will be revealed.

Couples massage is a treatment in which you and your significant other or good friend (Girls day anyone?) get a massage in the same room on seperate tables. Does this sound like fun to you or an awful idea?

Self conscience? Please note that dressing screens and robes are provided so that you can maintain your modesty at all times. At Top Notch Hands we do not require that you completely undress, just undress to your comfort level and the therapist will work within your comfort zone.

So I'm getting a massage in the same room as another person. How is this done?

At Top Notch Hands you have two different options. You can have a single therapist or two therapists. If you choose two therapists each of you will be treated to a relaxing swedish massage that focuses on promoting mind and body relaxation. If you choose a single therapist you'll each be treated to aromatherapy wraps while your friend gets a massage.

Are you looking for a romantic escape? Just let us know! We will transform our waiting area into a relaxing meditation and gossip area complete with foot spas. Feel free to bring your favorite bottle of wine or sparkling cider but please limit alcohol intake to one glass each. We'll provide the chocolate and flower petals.

Sounds like a fabulous idea right? We would love to hear from you and help you celebrate something and someone special. If you have other ideas or specific wishes please call Kate at 740-504-0044 . Please give us at least a 7 day notice so that we can have all the supplies and therapists ready.

After a long two weeks of clients, chasing a 16 month old, taking care of my man-children (my husband and his gaggle of friends) and keeping up on all that it takes to run a household and busniess, I'm pooped. Tired. Kaput.

But then something magical has happened. A (so-far) good, thoughtful movie was brought home from the library amongst the smattering of Veggie Tales and Disney movies. The little one was eager to go to bed and the men are doing what I can only assume to be manly things in the basement.

So here I sit, sipping on a lovely cup of cocoa, watching the Kings Speech (you thought I wasn't going to tell you) plugging away at this website and blog challenge and sigh a huge sigh of relief. I feel as though I'm on vacation and it's a beautiful thing.

So I remind you to:
Take time for you. Take a moment. A breath. An hour.
Knit. Read a book. Have a quiet dinner with your favorite person.
Get a massage.

Whatever you do, make it count to you.
This is your time. Seize it. Don't let it slip away.

Post #3 of the Blogging Challenge

What do tension headaches, low back pain, heel pain and forelimb lameness all have in common?

If you guessed pain you're a cheeky sort like me, but the real answer is that the pain doesn't originate in these areas. Tension headaches are caused by overly tight muscles in your neck and shoulders. Low back pain is commonly caused by tight glutes and hamstrings. Heel pain can be caused by rock hard calves. Forelimb lameness has a multitude of other causes that are not limited to saddle fit, neck tension and hind end injuries.

It's all connected.
If you've been on my table you've probably heard this phrase. In school we're taught pieces and parts and how they function individually. Without 1+1 we would never figure out that 2 1's = 2. This is also how the body works. Without our tricep to counteract our biceps we wouldn't be able to flex and extend our elbows (you're trying it right now aren't you? Good!). If you remove the deltiod, supraspinatus, trapezius or pectoralis major your shoulder wouldn't function properly.

Your body is an amazing dynamic system that works best in harmony and balance. This is why as a massage therapist I do not just work on "the sore spot." Many people that come through my doors wind up having a completely different section of their body worked on than what they thought was the problem. Once the initial problem is resolved, say neck tension for example, The body will lead us to an older area of tension, followed by an even older area of holding. Your body will focus on the "latest and greatest" of injuries and pain and put older issues on the back burner.

So the next time your massage therapist says that you'll need another session (or two) before you feel 100% better. Stop. Think. And listen to your body. 9 out of 10 therapists are telling you the truth and are not just looking for a fatter paycheck.

For this reason I offer the "Carrot Discount": Keep 3 appointments in a row (no matter the amount of time between them) and get 50% off your third treatment. OR if you need a bigger carrot to keep you motivated I offer your sixth appointment for free.

Post #2 of the 20 posts in 28 days challenge

So it begins. I've done it now. I've signed up and committed myself to 20 posts in 28 days! What am I THINKING! I must be barking mad but those of us that seem to be mad also have flashes of brilliance. I hope to bring at least one flash of brilliance to this project.

So far I only have a small list of topics planned but I would like to hear from you what you would like to learn about! I try to keep the blog focused to massage, health and horses but I do enjoy the odd adventure. Feel free to comment and leave an idea!

Current planned articles:
*"Old Man Winter: Snow & Back Injuries"
*Posture and our lives
*Fibromyalgia & Massage
*Overview of different types of massage: Please comment if you're interested in a particular type and I'll do my best to answer your questions!
*Nutritional Value of Food
*Online booking
*2013 Show Schedule
*Stress Management vs Taxes

Stretching:
You've  probably heard it a million times: "Stretch before you exercise" coupled with  the well-known mantra "Never stretch a cold muscle." You think "Yeah, yeah but  it's not really that important. I'll
just ease into my workout and save some  time." Your body is urging you to take  another look at stretching and how it can  help you.

The  Basics:
The benefits of stretching far outweigh the dangers your body faces each and everytime you choose to push your body to a limit. Whether you're reaching new goals at the gym, sitting behind a desk, gardening or riding your horse, stretching should be a part of your daily life.

Oh it's that time of year. Parties with family and friends, carols out in the snow, lovely seasonal beverages. Gifts Gifts Gifts!  What could possibly be stressful about that?! Oh right. Finding the perfect gift. Making sure to say all the right things. Not to mention not stepping on anyones toes or hurting their feelings. All the cooklng and shopping. No wonder we're more tired after the holidays!

Here are a few little tips gathered from friends and those more relaxed than I to help keep us from loosing our heads this holiday season.

#1: When you feel overwhelmed just say NO to extra obligations. It can be hard to turn down that one extra invite but when you're stressing about a lack of time/funds its really starts to tay the enjoyment out of your holiday season. So, when Great Aunt Jill invites you to the Cribbage Ladies Christmas Brunch take a step back, breath, and ask yourself how this event fits in with your schedule and whether it will add or detract from your holiday good cheer.

#2 Make pot luck items ahead of time. While you're in the kitchen preparing your famous mini meatballs,throw a batch of cookies (or my personal favorite - brownies!) into the oven. Not only are they delicious but they keep well incase you do decide to join Great Aunt Jill at her shindig. Local wisdom states that it's better to dedicate a day (or two) to cooking while dancing to christmas carols and sipping a glass of wine than trying to make a batch of cookies at 3am with a holiday hangover because you forgot that you're supposed to be the cookie fairy at your in-laws get-together. (unconfirmed true story)

#3 Make time for YOU! Whether it's just 10 minutes or an hour make sure to find time everyday to do something for yourself. Afterall many of us are draining our vacation days during this time of year. Ideas: a hot relaxing bath (a distant memory for those of us with young children), a walk, meditate, a massage perhaps. Just do something that relaxes you and doesn't involve staring at a blank wall.

#4 Exercise! Jog, play with a few yoga poses, do some jumping jacks. Combine #3 and #4 and get a massage. All of these things get the blood moving and your metabolism off the couch to burn calories (you forgot about the cookies too didn't you) and release those lovely feel good hormones saratonin and dopamine. They are the sweet sweet chemical who make you feel relaxed and that all is right with the world.

So there you have it. My 4 little suggestions on how to survive the holidays without loosing your mind.

Merry Christmas. Happy Hanukkah.
~Kate