The Importance of Self Care

Here we are, into the second month of the new year, and I can guarantee most of you who started your get fit mission, or New Year’s Resolution quest, have already hung up your weight lifting gloves and spin shoes!

Why might you ask does this happen, EVERY YEAR! Statistically speaking, approximately 90% of us who have a goal for the New Year, give up by the end of the first month.

So, what’s the solution? We all need to take a new approach. We need to define our health and well being as something other than a New Year’s goal!

How do we do that, where do we begin?
According to Ellen Bard, Author of the article, 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul Self-Care is not a One-Time Deal!
She states, “The strep throat was a harsh reminder that self-care isn’t something you do once and check off the list. It’s the constant repetition of many tiny habits, which together soothe you and make sure you’re at your optimum—emotionally, physically, and mentally.” She also states, “The best way to do this is to implement tiny self-care habits every day, to regularly include in your life a little bit of love and attention for your own body, mind, and soul.”
There are many ways to incorporate self care practices into your life. Here are just a few strategies that can get you started and keep you functioning well, and ready for life’s challenges..
• Eat Healthy and Mindfully
• Get Enough Sleep
• Exercise (Get out there and move)
• Make Time for Stillness Regularly (Learn to Meditate)
• Express Gratitude
• Maintain Social Community
• Unplug (Limit the use of all electronics/tech equipment)
• Create Joyful Rituals
• Forgive Yourself/others
• Go for a walk in Nature

Let’s do this together! Are you ready?
Take a deep breathe, and exhale…
All you have to do is start!
Choose as many from the list as you want or all of them and commit to them for a period of time. See how that makes you feel and adjust from there.
Incorporating self-care into your daily routine is a positive first step toward finding and maintaining balance!


Essentials for Intimate Moments

It is February, and when I sat down to think of what oils you may be interested in learning more about I kept coming back to the oils that may help make your Valentine’s Day extra special. Let me preface this with a few things. 1) I am going to be covering these topics with a broad overview, so it shouldn’t be too risqué for anybody. 2) Essential oils, like all more natural remedies, are not a one and done, silver bullet type of thing. They need consistent use so that the small amount you use will be able to support your body for the long term. 3) For pregnant women there must be given great care in using oils that can affect the hormones. Since many of the oils I’m going to share with you do support the hormones, pregnant women should avoid the use of these. 4) The oils listed below are great for both men and women, so don’t let the floral scents scare you!  Individually we’re all so different chemically, the oils support us each differently, so enjoy the information below and have fun playing around with different variations to see what supports you the best!

It is fun to see that the use of fragrances are already associated with Valentine’s Day! We have bouquets, colognes, and perfumes that are often purchased as either gifts or to make you smell delightful for your Valentine. The scents from many of these are contained in the in the oils I’ll mention today. Oils often suggested for low libido are Rose, Jasmine, Ylang Ylang, Sandalwood, Clary Sage, and of course, the oil that seems to support your body for just about everything- Lavender! Who needs the newest “Ode to Love” perfume when we have these oils at our fingertips? We’ll smell good AND enjoy the added benefits that the oils provide.

Rose oil is often listed as an aphrodisiac, but better than just the intoxicating scent, rose provides support for your skin and helps with emotional support on many fronts. Rose is a pricier oil for good reason, it takes about 60 roses to get a single drop of Rose oil, that is 5 dozen roses!!! That is some precious oil right there! Diluted is the best way to go with Rose oil for cost alone, and then you can get the benefit of rose on a larger area of your skin as you apply the diluted oil.

Jasmine is another precious oil, because it takes many flowers to get a little oil. Jasmine can give emotional and hormonal support. In many religious traditions Jasmine symbolizes hope, happiness, and love. As we learn more about oils and the specific ways they support us, we realize that traditional uses for oils have now been found by scientific studies to be more than just old wives tales. This little flower packs a big punch on many fronts and can be a great addition to your oil collection.

Ylang Ylang is yet again another flower, surprise surprise! If you check many blends Ylang Ylang is in them because of its wide variety of uses, Ylang Ylang supports you emotionally, cardiovascularly, and hormonally. Each of those body systems being built up can help support you in some of your favorite bedroom activities.

Sandalwood can be the fragrance that many people enjoy wearing for scent alone, but even more than any oil listed above, sandalwood supports many body systems.  Sandalwood can support emotions, muscles, bones, the nervous system, and last but never least, your skin. Some cultures consider Sandalwood to be sacred, which should remind us of how lucky we are to have access to such wonderful precious bounty every day!

Clary Sage is very much known to be a great hormonal support for women. This is one of the places you can look for answers in dealing with hormones for libido support. Clary Sage is a great place to start. ClaryCalm is a blend offered for women to help in monthly ups and downs. It is not directly related to libido, but offers support and could be beneficial to you.

What can one say about Lavender other than lavender can support just about every body system and could be a great first oil for those just starting out with essential oils.  It is known to support the cardiovascular and nervous systems, balance emotions, and support the skin. I often try Lavender first, just for ease and availability.

Whew! That was such a brief fly over on each of those oils, but it all leads to this; if you purchased each of these oils individually you’d spend more money and you’d have to work hard to get the right balance of all these oils to your best benefit. So the joys of working with a company like doTERRA is that they have given us some amazing blends that make getting oils like Rose and Jasmine not only attainable, but with other oils that make them benefit our bodies in very complete ways!

Passion is a blend that contains quite a few oils, but two of them are Jasmine and Sandalwood. As you can tell by the name of the blend this oil can help you find your passion for many things in life, including activities mentioned already today.

Whisper is an amazing blend that contains Sandalwood, Rose, Jasmine, and Ylang Ylang! Those oils mixed with a few other oils is said to create a different scent when mixed with each individual’s chemistry. They suggest it for women, and the idea of wearing a perfume that can support your body seems to be the best of both worlds! This blend is also amazingly affordable considering the cost of the individual oils contained in each bottle.

Console is a blend that was created to help support your body emotionally, bringing you comfort, and helping to put you on a hopeful path. This blend contains Ylang Ylang, Sandalwood, and Rose, of course, other oils as well.

I enjoy searching out oil blends containing individual oils that I can’t afford to have on my shelf. That way I have access to these wonderful oils. These are just a few of the oils and oil blends out there to support you for this Valentine’s Day. If you are wanting more information on the topic there is a great little book that gives lots of recipes and goes into quite a bit more detail. It is called  “Lucy Libido Says… There’s an Oil for That!” Some of the oil blends mentioned in the book are put out by a different oil company, but that doesn’t mean that the information isn’t useful for all of us.



New Classes for February!

We will have two classes in February! This month we will focus on massage tips for self care and heart health.

On February 13 from 6-7pm Mike, one of our massage therapist, will be teaching us how to care for our upper back and neck at home. Join us for great tips to loosen up muscles and release the tension we can tend to hold in these areas from stress. Our classes are FREE and open to the public! Bring a friend or your Valentine so you can learn tricks to help release neck tension which will help us Move Better, Feel Better, & Live Better!


On February 27 from 6-7pm Dr. Amanda will be discussing the importance of cholesterol and how it effects your heart. If you or anyone you know has high blood pressure or cardiovascular issues this class will be great for you! Learn what foods are healthy for your heart, and what foods you should avoid. Bring a friend to share the knowledge of heart heath.


We are now using Eventbrite to electronically sign up for our classes! You will now be able to stay up to date with our classes, and get email reminders once you sign up for a class. Click here to register through Eventbrite or call our office at (757) 427-0355!


The Importance of Water and Cardiovascular Health

As we approach Valentine’s Day 2018 and start to see hearts everywhere as a symbol of love, it is also a good time to consider your own heart and how you care for it. It’s true that having a family history of heart disease (an umbrella term including narrowed or blocked blood vessels, heart dysfunction, arrhythmia, or other vascular disorders) offers a predisposition for future cardiovascular problems. However, aside from having a congenital heart defect, the American Heart Association suggests that developing heart disease can be controlled or at least managed by a number of lifestyle factors and healthy choices. These factors, which we have control over, include: eating a balanced and nutritious diet, getting regular exercise, lowering daily stress, maintaining a healthy weight, limiting alcohol consumption, and not smoking. One factor that is often times overlooked in maintaining good cardiovascular health is sufficient hydration.

It’s been theorized that the reason being dehydrated has such detrimental effects on cardiovascular health is that it negatively affects the consistency and thickness of blood. Most estimates suggest that blood plasma (the liquid part of blood) in humans is 92% water. Dehydration, however, can lead to an overall lower blood volume and a higher viscosity, meaning the ability of blood to flow easily through blood vessels is more difficult. Furthermore, as blood becomes thicker and blood volume drops, so does one’s blood pressure. As a result, the heart is required to work harder, pumping blood at a higher rate, to ensure there is enough blood being transported to deliver oxygen and nutrients throughout the body.

To combat this phenomenon and reduce stress on your heart, drink more water! There is an old adage that says you should drink eight 8 oz. cups of water/day. Although this seems like an easy-to-remember goal and is a great starting point, one’s necessary water intake is truly based on the individual. Actually, drinking water should be a habit and it is recommended that your daily water intake (in ounces) be more or equal to half of your body weight (lbs.). For example, a 200 lb. male should be drinking no less than 100 ounces of water/day. To stay accountable, I’m a fan of keeping track of your water intake through journaling or using a mobile app that can remind you to drink water at set intervals throughout the day. If the taste of water seems too boring, try out these refreshing water-infusion recipe ideas found here:

14 Flavor-Packed Fruit Infused Water Recipes  

Cheers to keeping your heart healthy!


February Happenings!


Looking for a Valentine’s gift for someone special? We have a massage gift certificate sale that’s for you! From now until February 14 receive $10 off any 60 minute massage, or $15 off any 90 minute massage! Click here to purchase online


Starting February 3-March 30 vote for the best Chiropractor in town, Body Logic!! Last year you helped us reach the gold level for the best chiropractor on the southside, we are aiming for the top level this year! Cast your vote by clicking here!!


The staff at Body Logic, as well as several others completed the Standard Process 21 day Purification Program during the month of January. The office has seen positive results from eating healthier and we would like to say CONGRATULATIONS to everyone who completed program!


Kale Chips- a healthy snack choice!

If you asked me if I wanted Kale Chips 4 weeks ago, I would’ve laughed and said “No, thanks!”  Then we ventured down the path of the 21-Day Purification Program and I realized that I like to snack. I think many people can relate to that. All of my go-to snacks were either limited in quantity or completed eliminated for the 21 days. Luckily, Dr. Matt made some kale chips and I was intrigued. They were delicious! I was amazed how they helped fulfill my desire for salty flavor by sprinkling Himalayan salt on them while they baked. They melt in your mouth and leave you feeling guilt-free…the perfect healthy snack choice!

What does Kale have to offer? Kale is one of the most nutrient-dense vegetables available. It’s in the cabbage family and can be found green or purple and flat or curly.  Kale supports cardiovascular health and is naturally anti-inflammatory. The variety of nutrients include the following:

  • vitamins A, K, C, and B6,
  • minerals Manganese, Calcium, Copper, Potassium, Magnesium, Iron
  • Omega-3 fatty acids
  • Antioxidant flavanoids Quercetin and Kaempferol
  • Antioxidant carotenoids Lutein and Zeaxanthin
  • Fiber

Let’s make some Kale Chips!

  1. Preheat oven to 350 degrees.  Either line a cookie sheet with parchment paper or spray lightly with Extra Virgin Olive Oil.
  2. With a knife or kitchen shears, carefully remove the leaves from the thick stems.  Tear the leaves into bite size pieces. NOTE: once baked, the kale chips crumble easily so bite-size pieces is key!
  3. Sprinkle lightly with Himalayan salt if desired.
  4. Bake until edges are brown, but not burnt.  Approximately 10-15 minutes.
  5. Enjoy!