New Prices for Spring 2019

Prices, available treatments, terms and conditions from Spring 2019

Prices are correct for my home studio only.  Treatments taken at The Riverside clinic will cost up to £10 more due to the cost of room rental having to be taken into account.
From March 1st 2019, pay for your treatment or block Fitness Pilates course via PayPal.  
50% of treatment cost at the time of booking secures your appointment, the balance is due on the day.
paypal.me/nottsmassage

Hopi Ear Candles

For relaxation, may aid in the removal of excessive ear wax, sinus, tinnitus, balance issues.

Includes acupressure massage to the scalp & face

Up to 45 mins £28

Massages are priced by treatment time required.  Choose from relaxation, deep tissue/sports, de-stress.

Indian Head Massage

Relaxing seated upper body treatment targeting upper back, shoulders, neck, scalp & arms.

30 mins £30

Body Massage

Choose from upper body (back, shoulders, neck, arms)

or

Lower body (glutes, legs, feet)

Both may include therapeutic stretching/G5 Vibratory Massage depending on the clients needs

45 mins £32

60 mins £35

Acne/blackhead prone skin on your back?  Choose a steam cleanse with extractions for an additional £3 (up to 15 mins)

Choose to combine upper & lower body massages

60 mins £35

75 mins £40

De-stress Body Massage

A relaxing stress reducing treatment to the upper body, with gentle acupressure to the scalp & face to reduce stress locked into the scalp, face & jaw.

45 mins £33

60 mins £35

Fitness Pilates

A 1-2-1 session to guide clients through movements to build core strength, improve flexibility & mobility, improve well being and reduce stress in the body

60 mins £30

Fitness Pilates with massage
40 mins of Fitness Pilates followed by a relaxing 30 minute upper body massage
£45

NB; treatments taken at The Riverside will incur an additional cost, approx £10, for room rental at the venue.

Availability at my Home Studio
Mon-Fri 12pm - 7pm(last appointment)
Saturday 10am - 2pm (last appointment)
Sundays may be available on request

Availability at Riverside
Tues - Fri 12pm - 6pm (last appointment)
Saturday 10am - 1pm (last appointment)

Booking & cancellation policy;

• Book well in advance to avoid disappointment wherever possible.  
• Last minute bookings cannot be guaranteed.  
• Enquiries made with less than 1  hours notice will not be accepted.
• Whenever possible, a minimum of 24 hours notice is required if an appointment is to be cancelled.
• Late arrivals;  Clients who arrive late should be aware that their appointment will still conclude at the time agreed on booking and the full amount of the treatment will be be required to be paid.
• Clients who fail to attend, ignore all communications from myself or Riverside as to their whereabouts, will not be permitted to make a booking in the future UNLESS a 50% payment is made in advance over the phone or by bank transfer. A confirmation email will be sent, confirming a booking once payment is received.

Many thanks for your cooperation.

Cold Soup?

Good morning, after yet another break following my outbreak of shingles, I'm hoping to be back up to speed this week.  I still retain some facial pain that shoots into my ear and my blisters are slowly healing, but nothing to stop me from getting back to work so this week there is availability across the board EXCEPT Saturday, all slots are taken.
A big thank you before I move to everyone who send me  get well soon messages, it meant alot.

Cold soup for Better Health

Now I'm not advocating eating Mulligatawny from Asda straight out the tin (but I have and it was very nice surprisingly) but rather using raw ingredients that haven't been near your hot ring on the cooker.  As soup was one of the few things I could get down for a day or so whilst I was ill, the appeal of having to eat a cold soup was somewhat diminished as opposed to a nice steaming bowl of vegetable broth but read on and tell me what you think.

As I've said, lots of cold soups contain raw veg that are sliced and diced then blitzed in a blender or similar.  By doing this, the soup retains ALL the nutrition that otherwise gets lost through boiling or draining away when cooked.  As well as veggies, combining foods such as nuts and fruits with spices into a soup is another thing to try for unique, flavourful and nutritious meals.  Spices as well as adding flavour also affect the body's metabolism to remove toxins and feel more perkier physically.  Cinnamon for instance can stabilize blood sugar levels  whilst garlic, turmeric  & ginger reduce inflammation in the body.


Cucumber Soup.

Ingredients:
2 cup(s) Greek Yogurt
1 cup(s) Vegetable Broth
2 Cucumbers, peeled, diced, and divided
4 Spring Onions, sliced, divided
2 tablespoon(s) Chopped Fresh Dill
2 tablespoon(s) Chopped Fresh Parsley
4 teaspoon(s) (a little over 1/3 lemon) Fresh Lemon Juice
2 teaspoon(s) Salt

Directions:
In a large bowl, combine Greek yogurt and vegetable broth; set aside. In a food processor, purée 1 peeled, diced cucumber, 2 sliced spring onions, chopped fresh dill, and chopped fresh parsley. Add the cucumber mixture, fresh lemon juice, and salt to the yogurt mixture; whisk to combine. Stir in 1 more peeled, diced cucumber and 2 more sliced spring onions; refrigerate for 1 hour. Garnish each serving with chopped dill and croutons.

Til next week
MB

Do you meditate?

Do you meditate? Over the years I’ve thought it was something I should attempt to get some benefit from it but have always failed dismally at it.  Since completing the Reiki course last month I’ve been giving it another go, and although not a total success at getting it or relaxing enough all the way through, I have persevered with it and am going to keep doing so.  Not sure if I’m benefiting from it wholly just yet but should follow with practice. I’m using an app on my iPad called breethe, the free version, and there are plenty of options to try, even a section for total beginners.  Sessions start at only for a few minutes to get you used to it then get longer with time.  You can pay for the premium version but there appears to be plenty free stuff to keep me and hopefully you, amused. Below is a chart with all the benefits meditation brings.  Let me know how you get on if you try it.

Yoga for better mental health

Yoga for better mental health

Yoga seems to be seeing a huge upturn in popularity in recent years and on my social media more people are going to classes or taking Yoga training courses to become instructors themselves.  This can't be a coincidence in a time when we are seeing an awareness of mindfulness and wellbeing on tv and in magazines.  Personally, I try to do at least 20 minutes of Yoga everyday at home, using an app on my Ipad if I can't make it to a class and some Yoga poses find themselves in Fitness Pilates sometimes too. 

Research in the States has been finding some great results for Yoga in treating victims of trauma or people suffering depression and anxiety.  Here are some of the findings;

In addition to you becoming more flexible physically through Yoga, your mind, mental outlook  and approach to life becomes more flexible.

Yoga appears to be particularly beneficial when it comes to mental health, with studies showing it helps improve psychiatric disorders such as depression, anxiety, attention deficit hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD) and schizophrenia.  Some of these studies suggest yoga can actually have an effect similar to that of antidepressants and psychotherapy.

In studies with teenage participants, yoga has been found to strengthen emotional resilience and ability to manage anger.  In the elderly, it’s been shown to stave off cognitive decline to a greater degree than aerobic exercise.  Most recently, gentle yoga practice has been identified as a valuable aid in healing childhood trauma, known to be a source of not only poor mental health but also a contributor to chronic health problems such as diabetes, heart disease and cancer.

Female victims of trauma were prescribed a course of yoga in the their recovery programme.  The females by the end were on little to no medication, had greater coping skills, more balanced emotions, self empowerment, and improved physical and psychological health.  Rather than constantly prescribing drugs to deal with anxiety and depression, for those who were suitable, prescribing yoga instead of pills could save the NHS millions if not more, and not just for trauma victims  or psychological conditions either. 


A study conducted in a prison showed that after 10 weeks inmates were less stressed, calmer and more compliant.

Other mind/body benefits of yoga include;

• Improved immune system
• Better sleep
• Reduced headaches or migraines
• Less stress by lowering stress hormone cortisol in the body
• Reduced food cravings/weightloss 
• Improved mood

The reason why yoga has been proven to be so effective in alleviating anxiety and depression is because it boosts certain amino acids in the nervous system that reduce the speed of nerve impulses that react to stress thereby lowering stress levels.


Yoga has also been shown to help with osteoporosis, with participants showing an increase in bone density following regular sessions.

So what's stopping you?  With so many good things waiting for you, give Yoga a try.

Til next week
MB

A Little Snotty

Like it or not, we are heading to cold/flu season accompanied by bunged up noses, drippy noses etc.  For your delectation here are some snotty facts;

Mucus Matters

The body produces 1-1.5 litres of mucus a day but we only really notice it when its consistency or colour changes when get ill.  Mucus plays an important role in the body so we need it really to maintain good health.

Mucus occurs naturally in the mouth, nose, sinuses, lungs and gastrointestinal tract.  It provides a moist protective layer in these sensitive areas and prevents them from drying out.  Some mucus is thick and gooey to prevent foreign, unwanted bodies from getting into the body.  It is therefore important as it contains antibodies to fight infection, enzymes that kill off some foreign substances trying to invade the body, and proteins that make mucus inhospitable to other sorts too.

Here is what the colour of your mucus means;
Clear - you're normal, the mucus is in a stable state consisting mainly of water and the substances mentioned above.  Mucus is constantly produced, being swallowed down the throat.

White - you may be congested.  Body is signalling you may be getting a cold, an allergy, nasal infection

Yellow - the infection is progressing, white blood cells are present to help kill it off, when they die they are cleared away by the mucus, hence their presence turns it yellow.

Green - the immune system is fighting back, more white blood cells are fighting the infection and more toxins are being removed.

Red - excessive blowing or picking the nose has caused a blood vessel to burst.

Brown - you've probably inhaled something dark rather than alot of dried blood being removed.

Black - you are a smoker or have a fungal infection.  Smoking and taking drugs can turn mucus black.  Also, a compromised immune system may result in a fungal infection being present in which case seeking medical help is advised.

Be healthy

Til next week
MB

Try coconut oil in the bathroom

Good morning, it's Sunday morning as I type this, and I'm staying indoors away from all the traffic chaos and road closures that is the Nottingham marathon.  Rather than attempt to go anywhere this morning, I'm catching up on stuff in preparation for a live stream of the final Soft Cell concert at Broadway this evening and overcoming the related feelings of anxiety and fear of going out.  I've mentioned this before over the years, and it doesn't get any easier.  I usually chicken out of doing stuff at the last minute, I've quite a few things lined up to see and do over the next few months and I can't afford to keep buying tickets and then not go to them, so I've got to push myself to get to them.  If you ever see me out and I look like I'm going to explode with anger or look like I'm off to the gallows, I'm just having a massive internal struggle to remain where I am and just need some space to just be and find a way of getting through the situation.

15 Reasons to keep coconut oil in the bathroom.

Now the jury may be out again on whether coconut oil is good or potentially really unhealthy for you,besides eating it, there are plenty of other uses for it around the home.

1.Smooth shave — If you've been plagued by red, irritated and razor-burned skin after shaving, coconut oil is both soothing and antibacterial.
2.Rash recovery — Other rash problems from nappy rash to mild allergic reactions can be remedied using coconut oil. Propylene glycol is one chemical found in commercial moisturisers that can cause skin irritation and dermatitis.
3.Lip balm — Use coconut oil to moisturise, nourish and hydrate chapped lips.
4.Facial cleanser — Effective as a face wash, mixing equal parts coconut oil and castor oil is known as oil cleansing. Massage it into your skin and remove gently with a warm flannel.
Ninety percent of the body washes and cleansers you buy contain harmful chemicals such as sodium lauryl sulfate or sodium laureth sulfate, which, in combination with other chemicals, can form cancer-causing nitrosamines. Coconut oil can even improve acne.
5.Makeup remover — Not only can you cleanse your face, you can remove use it as a natural makeup remover — even stubborn mascara and eyeliner.
6.Night cream — While you may not want to use coconut oil under makeup, applying it lightly before bed will hydrate your skin because its fatty acids form a natural emollient. If the skin around your nails is hard and peeling, treat your cuticles to a soothing coconut oil rub to keep them soft.
7.Deodorant — A tiny dab of coconut mixed, if you desire, with an essential oil such as lavender is very effective — so much better than the antiperspirants containing aluminium, which is linked to Alzheimer's.
8.Foot fungus fighter — Because it's antimicrobial and antibacterial, coconut is very effective in combating athlete's foot. Rub it on the bottoms of your feet after every shower.
Antiviral, antibacterial and antifungal compounds in coconut oil have been shown to inactivate microorganisms such as bacteria, yeast and fungi.
9.Soothing bath — As an alternative to bubble baths that may induce urinary tract infections, especially in children, drop a dollop of coconut oil in your bath with a few essential oils. It's both moisturising and helps kill bacteria.
10.Body scrub — Combining equal parts coconut oil with sea salt, sugar or baking soda to make a homemade scrub softens, smooths and moisturises your skin.
11.Body lotion — Moisturisers you buy at the store typically contain harmful chemicals such as aluminium, phthalates, parabens, formaldehyde and propylene glycol. Coconut is a fragrant, moisturising alternative containing none of these.
12.Toothpaste — To combat tooth decay and even whiten teeth, make a DIY coconut oil toothpaste by mixing 1 teaspoon with 1/2 teaspoon baking soda and 2 drops of peppermint essential oil. Just brush as usual.
13.Oil pulling — An oral rinse works much like a mouthwash, only you shouldn't gargle with it. As you swish vigorously for five to 15 minutes, it penetrates the soft tissue between your gums and "pulls out" bacteria that causes cavities, plaque and bad breath.
14.When applied to infected cuts or wounds, coconut oil develops a layer of naturally protective chemicals that also keep out dust, fungi, bacteria and viruses. Applied to bruises, it speeds up the healing process in damaged tissues.
15.Frizz fighter — People with hair that tends to frizz often turn to silicone- or alcohol-based gels and serums, which coat the hair, prevent it from absorbing moisture and dries out the hair shaft. Just a few drops of coconut oil are all you need for a natural hair conditioner for smooth, silky shine.

Til next week, stay healthy
MB

Get stronger bones

Good morning, warm enough for you?  I can't believe how long this weather is lasting.  Today I'm off to the funeral of one of my uncles, and as much as the inner goth in me still loves black clothing I was not looking forward having to wear it in 30 degree heat.  Thankfully the dress code has been altered to no black, lots of colour!  Think it'll be shorts for me too.  

Availability this week.  Appointments available all week

For my own mental and physical wellbeing, I've committed myself to doing at least 20 minutes  of Yoga a day.  I've quite a few niggly little injuries which I know are due  to lack of stretching and bad posture and the type of exercise I usually do.  The other day I found this article online from the  BBC which proved to be an  interesting read.

Give your bones a workout.
 

Too many of us are neglecting to do exercises for strong muscles and bones, says Public Health England (PHE).

It's launched a new report giving advice on how people can age better by doing the right workouts.

While the message about doing aerobic exercise for a healthy heart and lungs is getting through, people are less clear about the need to look after their overall strength too, it says.

We should all be doing strengthening exercises at least twice a week.

Lifting weights is one option, but taking up tennis or dancing also works, says PHE and the Centre for Ageing Better.

Activities offering the most benefit include:

• Ball games
• Racket sports
• Dance
• Nordic walking (walking with poles to give your upper body a workout as well as your legs)
• Resistance training (using weights or bands or your own body weight to push or pull against for a workout)

Yoga, Tai Chi and cycling are also somewhat good for bones, muscles and balance.

Only one in three men and one in four women is doing enough of the right types of exercise to keep both healthy and strong, say the experts.

Muscle and bone strengthening and balance activity can improve physical and wellbeing at any age and reduce the risk of an early death.

It can also help improve health during difficult or life-changing times like pregnancy, menopause, onset of or diagnosis of disease, retirement and recovery from hospitalisation.

Use it or lose it

The experts advise young people to build up muscle and bone mass, which tends to peak by the time we reach 30.

Older adults need exercises to maintain what they've hopefully already got and slow the natural decline that happens with age.

Those who are frail and/or at risk of fractures, including people with osteoporosis, should be especially careful, however, particularly with higher-impact activities such as tennis, and seek advice from their doctor.

Dr Zoe Williams from Public Health England said: "Being active isn't just about getting your heart pumping - although this is a good way to begin. Strength and balance activities work in conjunction with cardio activities like brisk walking, and come with a range of health benefits throughout your life - it's never too late to start."

Adults should do:

• At least 150 minutes of moderate aerobic activity, such as brisk walking, every week AND
• Strength exercises on two or more days a week that will work all the major muscles