5 Awesome Things That Happened When I Tried this Organization Technique

doug-robichaud-3531

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

cathryn-lavery-67852

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/

Posted by admin at 11:32 am | comments | DIY, General Health and Wellness., Mindfulness Tagged , , , , , , , , , , , , , , , , , , , , , , |

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

We hope everyone is enjoying the long weekend as the days become warmer and brighter!

Next in our therapist ‘Get to Know’ series is Mandy Ryan. Utilizing a passion for working with women, children and families, she thrives while helping people to identify and achieve personal goals for wellness at whatever stage in life they may be. With extensive skills in a multitude of therapeutic techniques, she possesses a strong ability to treat a wide variety of conditions, from post-surgical therapy to pre-natal care and everything in between.

Read more about Mandy here: http://www.somastudio.net/mandy-ryan-rmt

mandy1

Here are some thing that help her create her own personal wellness lifestyle:

What are some of your favourite ways to unwind?

I love to listen to audiobooks while walking, practice the ukulele, and cook.

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

Life just wouldn’t be the same without my espresso machine, yummy espresso beans and cream.

Preferred exercise style and why? 

I see a trainer twice a week which has really improved my strength and helped to reduce pain from plantar fasciitis. And I love to walk around this beautiful city!

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

Relax, Connect, Relief

A favourite quote? 

Start each day with a grateful heart.

Thanks Mandy! 

Feel free to give us a call to book an appointment, or have a look online. 

 

Posted by admin at 12:00 pm | comments | Massage Therapists Tagged , , , , , , , , , , , , , , , , |

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.

SOMA2017-139

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/

Posted by admin at 11:55 am | comments | General Health and Wellness., Massage Therapists Tagged , , , , , , , , , , , , , , , , , , |

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

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

SOMA2017-383

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/

Posted by admin at 9:41 am | comments | General Health and Wellness., Massage Therapists Tagged , , , , , , , , , , , |

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

We hope everyone is enjoying their transition into a beautiful spring!

We are very pleased to be welcoming two new therapists to our team at Soma, and are excited to have such skilled RMTs joining us! To help you get to know our therapists here at Soma we are happy to kick off our RMT Spotlight with one of our lovely new team members, where they share a bit about what makes them tick and ways they find balance in a fast paced world!

Introducing: Tess Halldorson

image1Tess graduated from the West Coast College of Massage Therapy, where she learned to effectively address a variety of conditions. She is proficient in several modalities, including Swedish massage, myofascial release, trigger point therapy and joint mobilizations, and believes in keeping up to date on the latest treatment techniques, obtaining measurable outcomes before and after treatment assessment. She is passionate about helping her patients reach their therapeutic goals, whether it be injury recovery, stress related, or maintaining general wellness.

What are some of your favourite ways to unwind?

Relaxing in the bath with a good book is the ultimate way to unwind. As long as you don’t mind all your pages starting to curl!

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

My fiancé, haha! I’m not allowed in the kitchen anymore, I’d burn water if I could.

Preferred exercise style and why? 

Honestly, taking my dog for long walks. I’m much more of an outdoorsy exercise girl. The constant change of scenery, the fresh air, with the added perk of giving my Puggle a good workout!

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

Tranquility, Good-pain (I’m counting that as one!), Preventative

A favourite quote? 

My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.

Thanks for sharing! Give us a call of have a look online for Tess’ next availability. 

 

 

Posted by admin at 11:37 am | comments | Massage Therapists Tagged , , , , , , , , , , , , , , , , , |

6 Ways to Simply Spring Clean Your Life

As the skies fill with less clouds and more softly floating cherry blossom petals, energies that have been hibernating are now taking the stage, offering new life into all that we have been creating over the last few months. This is a time when we shed our layers, literally and figuratively, and make way for new and exciting moments. It’s important that not only on the surface we feel prepared for this seasonal and energetic transition, but within ourselves and the subtle layers of our beings.  Here are some ways you can ready your body, mind, soul, (and house!) for what lies ahead.

111016_old-clothes-720x379

1. Ditch the Un-used.

This is one of the biggest ways in which we impede the natural flow of growth and change. Holding on to physical items that we no longer use or care about not only clutters up our visible space, but contributes to maintaining ties with the past and getting in the way of our mental and emotional clarity. What’s better is that often these items can go to homes where they would be much more appreciated, helping more than just the state of our closets but those in need.

What-is-Lemon-Juice-Good-for-and-it’s-Healthy-Benefits

2. Do the Lemon Water Thing

Just try it and see how you feel. Warm water with lemon every morning is a super easy and superbly beneficial way to clear toxins, reset the digestive system and you may notice clearer and more vibrant skin among other pluses! You may have heard the term ‘alkalization’ or ‘alkaline’ among one of the many health blogs circulating, and for good reason. What this basically means is that we are choosing foods and drinks that are going to bring our ever-changing chemical levels into a pH balance where our physiological processes run at their smoothest and our bodies become a place where disease is less likely to occur. Nowadays with the amount of toxic foods and lifestyles we are constantly surrounded with, our bodies can become too acidic, allowing health problems to develop because, quite simply, nothing is running the way it should. On top of giving you a Vitamin C boost, though it seems acidic, lemon is alkaline forming.

waystogetandstayhappyatwork

3. Clear your E-Mess

This may sound funny (or a scary task) but those hundreds (or thousands) of emails that don’t seem to affect us to contribute as a bit of a dragging weight on a subconscious level. This goes for all those desktop icons that need purging, old voicemails, pictures that need archiving. Get rid of the bulk and see how head first you dive into upcoming projects.

Chick-Pea-Ramen_Chickpea-miso_Kale_Sundried-tomato.-Scallions

4. Get Fresh

Comfort foods have provided us with the strength and sustenance we’ve needed through this chilly time of year, but we’re moving on to fresher and brighter things. Incorporating bright, fresh whole foods into our warm recipes will ease us into more lively summer meals and pack a serious nutritional punch that will fire us up to get going. Go for the rainbow, and don’t be afraid to get creative with fruits and veggies you wouldn’t normally use!

Dust-Allergies-01

5. Banish the Dust Demons

In addition to looking desirable and creating a welcoming environment from which to grow, giving our nests a proper scrub will get rid of all the unseen dust, bacteria and allergens that take a toll on the immune system. The last thing we want is to be stuck with a cold when the sun’s shining!

SOMA2017-123-2

6. Get a Massage

When we’re freezing and stuck indoors, not only do we have a tendency to round our backs and shoulders as we shield our faces from the rain and get into poor postural grooves at the computer, but we can often hold onto this tightness long after the cold is gone. Think about how the body feels almost instantly softer when laying in the sun. Treating yourself to a tension-freeing session is the perfect way to jumpstart your momentum as we spring into the sunnier wave of the year.

Posted by admin at 9:39 am | comments | DIY, Healthy Eating and Cleansing Tagged , , , , , , , , , , , , , , , , , , , |

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.

child'spose

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.

Limbering up

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!

reclined-spinal-twist

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.

paschimottanasana

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.

yoga_savasana

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.

Posted by admin at 9:05 am | comments | General Health and Wellness., Meditation Tagged , , , , , , , , , , , , , , , , , , , , |

Reflections of a First RMT Experience

jairo-alzate-45540As a dedicated yogi and advocate for good health, and throughout much self research into various healing dualities, strangely, massage has always been somewhat of an enigma to me. Sure I’d had a few relaxing experiences in tropical locales that did seem to provide noticeable benefits to my state of calm, particularly during the session, but coming in to Soma Studio I was greeted with not only a different environment but an unanticipated approach altogether. Instantly upon my assessment with my RMT, I could tell that this was much more involved than I had imagined. While some come to massage for general relaxation and relief of your everyday tensions, some are drawn to it seeking to heal deeper rooted concerns, whether that is physical imbalance or injury, emotional trauma or a knot that just won’t seem to budge.

What remained intact through a treatment that continued to pleasantly surprise me was the encapsulating tranquil and comfortable atmosphere that was maintained the whole way through. Often times nowadays, medicine and remedial practices tend to take a sterile and unwelcoming persona, so much so that a lot of people are put off by say, going in for a doctor’s appointment, and I realized that this calibre of massage therapy was breaking that stigma, through the use of techniques and skills that stand before a backbone of in depth physiological science and first hand experience.

I briefly shared with my RMT my physical concerns, and she was receptive and very professional as she did a postural assessment. Meeting me back in the room, I was given an overview of what to expect, and that at any time to let her know if something was not working, or was. Due to my specific needs, my RMT started off with what they call ‘Myofascial Release’ techniques. This method uses no oil, as the therapist needs to be able to grip the skin, working not only with the muscles but the subtler layers of connective tissues, known as fascia, that can be the cause of tightness and discomfort. I immediately felt the difference in how my body was reacting to this practice, as it wasn’t just a specific muscle that was causing my distress but an entire cohesive area. Giving the utmost attention to the spots that I had highlighted and a balanced level of care to the rest of my body, I was impressed an intrigued by my RMT’s intuitive knowledge regarding pressure level, pinpointing muscles I didn’t even know were there, and fluid motion, even using an oil-free technique.

The session took a natural curve, beginning with lighter impressions and working up to a full on therapeutic treatment, before easing into a soothing finale to the upper back, neck, shoulders and head in what I would describe as ‘assertive yet reassuring wavelike movements’. I was left feeling light and fascinated by how accurate my RMT’s techniques had been.

Moral of the story, booking an appointment with an RMT may be just what you’ve been seeking to restore balance in the body, and can become an important ritual in a self care routine, that doesn’t feel like a chore in the slightest.

Many thanks to Tina at Soma Studio East for providing an excellent treatment from which to share the experience. To book an appointment with a Registered Massage Therapist, give us a call or book online. 

Posted by admin at 11:52 am | comments | Massage, Massage Therapists Tagged , , , , , , , , , , , , , , , , , |

Spinal Workshop w/ Laura Arpiainen

Laura Arpiainen is a very gifted yoga teacher and I highly recommend this workshop.
You will learn ways to help your spine be more flexible and agile like we were when we were young. That is one of the promises of Yoga: it restores the body to its original form.

Hope to see you there, I am not going to miss it.

Lori

Click here to register.

 

spinal rijuvart-3

Posted by admin at 10:45 am | comments | Uncategorized

Happy New Year Soma Clients!

 

My very good friend, Laura Fitzpatrick, RMT wrote this piece and I couldn’t have said it better.

All the best in the 2016!

-Lori Johnson, RMT

IMG_3143I always find it interesting how we create in our minds, such great expectations as the eve of a new year approaches. I am not a fan of new years resolutions. In fact, years ago, I set a resolution to never again make a new years resolution, and it’s been the only resolution that I have kept. I decided that I was done with setting myself up for failure, and with the negative connotation that I would surely be stuck with in the back of my mind, as yet another failed attempt to be a better me than I was in the previous year was coming to fruition.

So take a moment now and envision the past year. At the beginning of 2015 did you set a resolution? Perhaps you pledged to get yourself into better shape, lose weight or take better care of your overall health. How did that work out for you? What steps did you take to achieve your goals? How long did you work at them before they either faded into the oblivion of daily living or you actively decided to give up on them?

I think the problem with a new years resolution is that it rarely comes with a plan of action, often has a deadline, and in many cases is based on a feeling of inadequacy. So let’s make a change to not set a resolution, but rather to make a promise to yourself to design an achievable plan that results in your feeling better, feeling stronger, and will lead you to becoming the best person YOU are capable of being. This is about a journey, not a destination. It’s about developing a mindset, that regardless of age, injury, current fitness level or time constraints positive change is still possible.

There are several things to consider when making your plan. Start by asking yourself the questions that will help to determine your path. Take, for example: you have become less active over the last few years and your body is now beginning to feel the effects. Instead of just thinking “I am going to become more active this year”, ask yourself why you want to become more active. Is it because increased activity will improve your daily endurance? Will it improve your circulation and general strength? Will it promote a better mood as it increases your endorphins and therefore decreases aches and pains? When you find yourself answering ‘Yes’ to each of your questions, start to imagine what your body will feel like as you take steps towards these improvements. Envision yourself in the future, not by a specific date, but across time, how do you want to be? Be realistic, and then start to look at what small changes you can make to turn your vision into reality. What is your starting point? It may be walking up and down the stairs in your home or walking up and down the block. Start with small doses of activity and increase them slowly over time, as it feels right, remembering that a small amount of activity is far better than none at all. As you start the process, look at each step forward as a success!Each and every incremental step, is a step in the right direction.

Set yourself up for a lifetime of success. This is not about a short term fix. When you have moments of success, celebrate them in a healthy manner and let the momentum carry you. When the results come slowly or even plateau, be kind to yourself and allow yourself to be human. Don’t give up! If you slip, accept the moment with honesty and envision once again how you will feel when you re-engage in your healthy process. Enlist the help that you need. You might include your doctor, chiropractor, massage therapist, trainer, family and friends, or all of the above. You are never alone in your pursuit of better health.

This is not a resolution for 2016, but an act of self-love. It is a promise to yourself that you will live a life of vibrancy and vitality, with respect for yourself that not only continues throughout the year but throughout your entire life!
Fill every one of your days with positive thoughts, positive words, positive action and positive living.

I wish you a wonderful journey into 2016 ~ and beyond!

Posted by admin at 10:02 am | comments | Uncategorized