"Taking Time for Me" Series: Women Do Too Much!

photo by chronowizard 

Ladies! Take some Time for Yourselves.       P-L-E-A-S-E
Why are women working so hard? Why does our day start before anyone else's and end way after everyone has gone to bed? Blogger and certified massage therapist Carrie Burgan knows from running her massage business that woman are putting themselves last on the care list.



This is the last of 3 sponsored guest posts in the series "Taking Time for Me" where Carrie shares tips on loving our bodies.  So ladies, put down that iPhone and Blackberry and discover how to stop working so hard and to take time for yourself... 


Women do too much. Wait, did I just make an understatement?
Women are focused on their children, their spouses, their jobs, their household, their aging parents, their friends and their after-work commitments. It’s fair to say that women are challenged to find balance between these responsibilities and somehow eek out a few minutes of precious time for themselves. If you’re like me, you’re saying, “Time for myself? What?”

It’s true that there are still only 24 hours in a day. Despite the challenges to taking time to rest and recuperate, it can be done. In fact, it’s vital to your health and well-being to take time for you! The American Heart Association says, “More and more evidence suggests a relationship between the risk of cardiovascular disease and environmental and psychosocial factors.”¹ Negative stressors from overloaded schedules keep our body on “high alert” and does not allow the body to enter a “rest and repose” mode, which allows for our bodies to heal and our energy stores to restore.²

With an ounce of foresight you too can gain a satisfying chunk of “me time” that will leave you refreshed and ready to conquer another day. Here are some ways to carve out a few precious minutes of time:

• Schedule “daddy day” with the kids. How long has it been since your kids had an entire “date day” with their dad (or grandma or aunt or other relative)? In 2010 our kids and other family members are also overscheduled and could use some old-fashioned “quality time” with each other. This will leave you with a few, glorious hours of time to yourself. If dad gets protective of his “me time,” let him know you’d love to reciprocate next weekend. Sometimes give and take goes a long way!

photo by Method Fitness

• Book a massage. Have you had a one-hour vacation lately? If you have the time, you can schedule a massage or other spa services to indulge in delicious “me time”… and be happier and healthier for it! Long-known as a way to indulge and relax, massage therapy can also help you therapeutically to work on imbalances in your muscles. Patterns of wear from repetitive motions, like working at a computer or carrying a child on a hip, can cause imbalances, which massage therapy can help. Many massage therapists will also integrate bonuses like aromatherapy or hot stones into their services. If you can’t drive to a spa or office but you can make time and space at home, many therapists will make house calls so you never have to leave the comfort of your home!

photo by Rally Pix

• Call your friends. If a book club sounds like too much work, you don’t have the cash for shop-at-home parties and going to the bar isn’t your thing, call a friend or two and host a mini-potluck with wine or cocktails at home. It doesn’t take much time or money to crash someone else’s pad for a couple of hours for good, old-fashioned girl-talk, food, and perhaps a movie. If more than one person has children, consider hiring a local sitter to watch them in a basement or another room so that the ladies can just relax and unwind.

• Take a personal day. No, don’t lie and call in sick, but remember that your vacation time is meant to be taken! When people don’t take vacation time they don’t have enough time to decompress and refocus. Not taking paid time off can also lead to presenteeism, or coming to work even when you should be home. This can lead to poor productivity and set you into a funk. If you have personal days, vacation days, or “paid time off,” take it! Schedule a half-day when the family will be away in order to book some me-time. If you don’t have paid time off or you work from home or are a stay-at-home mom, ask a friend to watch your children for three or four hours and then offer to reciprocate next week.

• Hire helpers. The most beautiful chores are the ones you don’t have to do yourself! Each spring, my husband and I gift ourselves a “spring cleanup.” By hiring a local high school student to clean out the gutters, rake leaves, and do general spring clean-up, we saves two or three hours of work for us and the student does a fantastic job while earning extra money. If you don’t trust your neighborhood kids to get the job done, there are a lot of fabulous local, small business owners who are aching for the chance to serve you. (And you may save money by doing business locally… Small business owners can usually beat large company prices!) You gain several hours of “you” time and you support the local economy.

This is the last post of the series "Taking Time for Me" and I hope everyone enjoyed it.  Please visit Carrie at the links below to continue this healthy conversation.  A link to this 3 part series has been added to the Best of FREEISMYLIFE page under the Health and Fitness section.


Click here to read the entire "Taking Time for Me" Series

¹Stress and Heart Disease. American Heart Association: http://www.americanheart.org/presenter.jhtml?identifier=4750

²Massage: Get in touch with its many health benefits. Mayo Clinic. http://www.mayoclinic.com/health/massage/SA00082

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Carrie Burgan, owner of Revolve Massage Therapy, is a nationally certified massage therapist, natural health enthusiast, and self-proclaimed "lover of life" in the Metro Detroit area. She feels that although worn down by time, stress and the environment, we can take care to maintain the temples we have been given - our bodies! She is also available for private parties, events, and to speak to your groups about massage. Find out more at www.revolvemassage.net.

Find out more about Carrie on Twitter at @TheGirlBurgan and on Facebook at RevolveMassage where she announces special deals and freebies on her massage services.

"Taking Time for Me" Series: R&R at Your Desk

photo by naturalhomecures34

Relax & Rejuvenate at Your Office Desk
You might be thinking "R&R at my desk? Please! The work at my desk is what is stressing me out!" But, blogger and certified massage therapist Carrie Burgan knows how you can find some peace in the middle of the office storm.

This is the 2nd of 3 sponsored guest posts in the series "Taking Time for Me" where Carrie shares tips on loving our bodies.  So put down that mouse and discover how to get some R&R at your office desk...

You’re at work. It’s only 10:30. You still have six hours until you can think about going home, your project is due, your kids are sick, you’re planning your dad’s retirement party, and your neck and shoulders are killing you.

Stop. Recharge.
During the week I visit several office buildings and provide massage to the employees there. These employees are very lucky to get massage during the work day, but they frequently ask me how they can make the massage benefits last longer through the day and into the week. I have shared these secrets with them and I’d love to pass them along to you. You’ll find that it’s pretty easy and certainly free for you to take advantage of the five following strategies for workplace wellness. By taking just a few minutes each day to practice some easy self-care, you can recharge and refresh enough to tackle even the heftiest to-do list. You don’t even have to leave your desk.

Breathe
If clients have you stressed out or something in your personal life is amiss, take time to breathe. You don’t have to have a half-hour meditation session to reap the benefits of a few, good breaths. At your desk a good goal is to aim for ten deep breaths.

To do this exercise, place your hands in your lap and your feet flat on the floor. The breath should come from your diaphragm, meaning you should feel your tummy expand as you breathe in and out, not just your chest. Breathe in through your mouth for a count of 3-7 seconds (careful not to go too long too quickly, or else you can get lightheaded) and out through your nose for 5-8 seconds. If stressors or to-dos creep into your mind, acknowledge them and say mentally, “I’ll address you later.” Return your focus to your breathing until you have reached ten deep breaths. You should feel calmer and ready to begin your work again!

photo by dibytes

Hand Maintenance
Typewriters. Keyboards. Computer mice. Fax machines. Copier jams. Telephones. Text messages. Instant messages. Meeting notes. Coffee cups. You use your hands in almost everything you do and use at the office. Taking care of your hands is essential to your body’s sound structure and to your source of income! Getting a friend or loved one to massage your hands is great, but you can help stretch and strengthen your hands with the following exercise.

Grab a medium rubber band. Place it around all five of your fingers midway down the finger and near the top 1/3 of your thumb. Open your fingers as wide as they can go, using the rubber band for resistance. Close your fingers slowly and then repeat. It’s a good idea to start with a lighter rubber band and work up to the thick bands as your hands get stronger. (People with arthritis may need to check with a doctor first.)

Stretch Those Pecs!
Our pectoral muscles are often tight from poor, hunched posture, uncomfortable seating, large chests, etc. Our pectorals (or “pecs”) are often tight, which can lead to rounded, front-tilting shoulders. Rounded, front- (or “anterior”-) tilted shoulders can lead to back, neck and shoulder pain and limited range of motion in the arms. It’s important for anyone who does work at computers, drives a lot, or does other front-facing jobs to stretch their pecs. One way to do this is to stand or sit on the edge of a chair with arms behind your back and fingers interlaced, palms up. Open your chest by squeezing your shoulder blades together for 10 seconds. Slowly release and repeat. You can also do an internet search on “pec stretches at desk”for more options.

photo by lauratitian

Play Footsie
Your feet are responsible for moving you from point A to B, hundreds of times a day. Ill-fitting shoes, high heels, hard pavement, among other things, all impact our delicate feet! One way you can counteract painful feet while you’re at your desk is to invest in a tennis ball or a large (approximately 2”) “high bounce” ball to keep at your desk. While you’re on the phone or typing, you can slip off your shoe and place the ball between your foot and the floor. Roll the ball back and forth to stretch the tendons and connective tissue in your feet, which can affect pain in the feet, legs and back.

photo by TroyWitte

Aroma to the Rescue
We’ve all awoken to the smell of fresh coffee brewing. The aroma says, “It’s morning!” You can find other aromas to use to smell during the day as an easy and affordable pick-me-up. You can try coffee, or if you’d like to skip the caffeine, keep some pure, essential oils on hand. You can purchase essential oils and blends at health food stores, online, through many spas and massage therapists. Peppermint and spearmint oil and rosemary oil are said to be stimulating. If you’re trying to focus, both sage and basil essential oils promote focus and clarity. If you’re feeling down, citrus oil like orange, lemon, lime, or grapefruit can help to energize you and give you a happy lift. Unlike perfumes and fragrance oils, essential oils have therapeutic properties that can help sustain you through the day.

Click here to see all the posts in this series
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Carrie Burgan, owner of Revolve Massage Therapy, is a nationally certified massage therapist, natural health enthusiast, and self-proclaimed "lover of life" in the Metro Detroit area. She feels that although worn down by time, stress and the environment, we can take care to maintain the temples we have been given - our bodies! She is also available for private parties, events, and to speak to your groups about massage. Find out more at www.revolvemassage.net.

Find out more about Carrie on Twitter at @CarrieB_Massage and on Facebook at RevolveMassage where she announces special deals and freebies on her massage services.

"Taking Time for Me" Series: Pampering for Pennies

Pampering for Pennies? Yes!!! 

Stressed? Head aching? No time for yourself? Join the club! But how can we de-stress without spending lots of money? Blogger and certified massage therapist Carrie Burgan knows how.

This is the 1st of 3 sponsored guest posts in the series "Taking Time for Me" where Carrie will share tips on loving our bodies.  So pull up a chair and discover the joy of Pampering Yourself For Pennies...

It is most definitely possible to pamper yourself for pennies… or completely free! Many of my clients ask me how they can replicate the joy of their massage experience at home. I make sure to take 5-30 minutes a week (or more!) to pamper myself at home and I love sharing those tips with them. Because Free Is My Life readers love a good deal (aren’t “pennies” and “free” great deals?) I’m going to share some of my at-home pampering tips with you!

Aromas: Think therapy, not fragrance!
Aromatherapy has become very popular over the last two decades. Because of the popularity, many people offering scented products slap the word “aromatherapy” on them and they sell like hotcakes. Aromatherapy refers not to “fragrance,” but to the use of essential oils. One of the nicest things you can purchase for your medicine (and pamper) cabinet are pure essential oils.

Pure essential oils (made without synthetic chemicals or additives) are derived from herbs and plants and are said to have medicinal properties. Most of them should be diluted in a “carrier oil” or gel like sweet almond, coconut, vegetable, olive or aloe vera to safely be used on the skin. Some oils, like lavender and tea tree, can be used directly on the skin, but it’s a good idea to consult an essential oil book first.

Lavender, while being an excellent healer of bug bite itch and minor burns and cuts, is also purported to be very relaxing. One bottle of pure lavender essential oil will run between $4-10 and will last for months if stored properly. It can be used to scent dream pillows, homemade cosmetics, homemade cleaning products, as well as used in baths, sprayed (diluted) onto sheets or pillowcases, and even used to scent vacuum filters! One lasting bottle will cost you pennies (or less) per use. Pure essential oils are definitely a must-add to your pamper routine!

Scrub, scrub, scrub!
You can easily make homemade scrubs at home for little or no money. This will leave you with a spa-like experience without the cost. To make a basic salt scrub to exfoliate your skin, use ½ cup of salt (experiment with different coarseness and types, but table salt with iodine added is generally not recommended) and ½ cup of oil, like those mentioned above. You can then add approximately 12-15 drops of pure essential oils if desired, but this is not necessary.

Try various things like sugar and different types of oils to find a blend that works for you. Discontinue use if you have any skin reactions and make sure to take caution in the shower… The scrubs can be slippery!

Water, water everywhere!
Hydrotherapy encompasses many types of therapies, but there is one thing all of them have in common—water. When you put cold ice on an injury, it is hydrotherapy (also called cryotherapy, as “cryo” means “ice”). Moist heat packs at the spa, soaking in a hot tub, or steaming stuffy sinuses are all considered hydrotherapy because you are using water.

Some ideas for using water include having a steam bath by placing a bowl of water on a table, adding some pure essential oils, and covering your head near (not in!) the bowl to breathe in the vapors and open your pores. You could also take a nice, soothing bath with homemade bath salts after a long day of work. Try to use your massaging showerhead to hit tight spots on your neck and shoulders for a soothing hydrotherapy massage.

Multitask!
Many products offer not one but two or more uses. These products are called “multitaskers”. Pure, unrefined shea butter, for example, is available for $3-5 at most beauty supply stores and can be used on the skin, as massage cream, in the hair, or in your own make-at-home beauty concoctions. Tea tree oil can be used to help a stuffy nose (see the “water” section above) as well as helping skin blemishes and disinfecting small cuts. Cream conditioners are great for your hair, but if you’re doing at-home pampering, try it for a luxurious shave “cream”. Use your imagination to get a lot of mileage out of things you already own.

Cash in coupons!
If you trade coupons with your spouse, significant other or kids for birthdays or holidays, cash them in. Make sure to tell them that you like pampering sessions before they make the coupons! Spouses or significant others are usually pretty happy to cash in a good with hand and foot massage. (Shower or wash first to avoid subjecting them to “funky feet”!) Kids can give coupons for things like hair brushing or shoulder rubs. Consider integrating this into your gift-giving to save money and get some quality time as an added bonus.

Hopefully these tips will help you to get started pampering yourself at home. If you have tips and ideas to do home-pampering, please share them in the comments!

Click here to see all the posts in this series
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Carrie Burgan, owner of Revolve Massage Therapy, is a nationally certified massage therapist, natural health enthusiast, and self-proclaimed "lover of life" in the Metro Detroit area. She feels that although worn down by time, stress and the environment, we can take care to maintain the temples we have been given - our bodies! She is also available for private parties, events, and to speak to your groups about massage. Find out more at www.revolvemassage.net.

Find out more about Carrie on Twitter at @CarrieB_Massage and on Facebook at RevolveMassage where she announces special deals and freebies on her massage services.