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Rochester Therapeutic Massage Weekly Newsletter

Week of August 5, 2018

What’s Happening: Stress is prevalent in today's busy world. Sometimes we can feel there isn't enough time in the day to do everything and be everything to everyone. Taking time for yourself may sound like you're just piling on one more thing to do, but if you don't care for yourself, you won't be much good to those that need you. Read the section "Simplify Your Life" for some more tips.

The American Massage Therapy Association (AMTA) supports the position that massage therapy can be effective for stress relief. Read more here:

Fun Holidays this Week:

August 5: Sisters Day – Today celebrates being or having a sister. That means a lot of us will be celebrating.

August 7: National Lighthouse Day - There are numerous local and national lighthouse preservation societies and lighthouse organizations. They serve to preserve and

promote lighthouses and their history. Enjoy today by visiting a lighthouse, or learning more about some local lighthouses here:

August 9: Book Lover's Day – Here’s a great excuse to find a place in the shade to relax with a good book.

August 10: National S'mores Day – Gather round a campfire and roast up some of these tasty treats. Don’t have access to a fire pit? Here’s an indoor s’more recipe.

Hydration Recipe

Keeping hydrated is an important part of staying healthy. Water promotes cardiovascular health, keeps your body cool, helps muscles and joints work better and keeps skin supple. Here is this week’s hydration recipe:

Apple Cinnamon Water


2 medium apples, sliced

2 cinnamon sticks



Add apples and cinnamon sticks to a pitcher of water and chill until cold. You can refill the pitcher several times using the same ingredients.

Simplify Your life

The first week of August is Simplify Your Life Week. So here are some things you can do this week to make life a little easier.

1. To Do Lists: Often we feel the most overwhelmed by our to-do lists. They sit in the back of our mind and drain our energy. A valuable exercise to eliminate this feeling of overwhelm is to write down everything you want to get done. Writing them down has the psychological impact of getting it out of your head and this will immediately help you feel less stressed. Then pick 1-2 items that you can accomplish without much effort and complete them. Then physically cross them off the list. You will feel a sense of accomplishment. Continue working through your list, a little at a time.

2. Email: Clean out your inbox. If you have unread messages, delete/mark as read anything older than 30 days. If you haven’t read them in the last 30 days, they probably aren’t important. Go through the remaining unread emails and unsubscribe from any providers you no longer wish to receive email from. Set aside 1 hour for this task. Having a clean inbox will immediately make you feel less anxiety.

3. Clean out your closet: Go through your clothes and get rid of anything you no longer wear and donate them to a local charity. It will feel great to have a clean closet and those less fortunate will be grateful for the clothing. Be sure to get a receipt from the charity organization if you itemize your taxes.

4. Eliminate the extras: Carve out 1 hour this week to spend time reflecting on what is most important to you and what you can eliminate from your life or ask for help accomplishing. We often take on too many tasks. Many of us find it hard to say no. Once you have spent time reflecting, make 3 lists. The first list should be what needs to be done that you enjoy doing. The second list should be what needs to be done that you don’t enjoy doing. The third list should be things that don’t need to be done. Keep the first list for yourself. Recruit help on accomplishing the second list and eliminate the third list.

5. Me time: Often we feel stressed and overwhelmed because we feel like there are so many things to get done that we don’t take any down time for ourselves. It is very important to carve out some “me time”. Here are some suggestions on things you can do: Watch a favorite movie, take a walk around your neighborhood, call an old friend, take a long bath, schedule a massage. By taking time for yourself, you are creating the space to continue giving to those around you.

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