There is a solution to delayed onset muscle soreness- book in for an infrared sauna session followed by a massage and your muscle pain will be a thing of the past.

Infrared heat therapy has been used by physiotherapists and doctors of Chinese medicine for many years to improve circulation and relaxation in the muscles and tissues. The increased blood flow helps to purge the muscles of lactic acid which causes aches and pains in the muscle tissue. It also helps to relax the muscles, prepping them for massage therapy. Your massage therapist can then begin to work out trigger points and any remaining tightness in your muscles.

I’ve been surprised of late to find that as I continue to focus on my core muscles and proper  alignment during exercise, that formerly weak muscles are becoming short and tight in response to this change in form. This has caused aches and pains to arise where I’m not accustomed.  So even when I think I’ve gotten into better shape- there’s still plenty of maintenance to be done in order to keep my muscles healthy and to prevent injury.

So now I know I have a choice- to wince and hold my breath until the soreness subsides, or I can book in for a treatment and carry on… hmmm… that’s not such a hard decision!

Here’s a rather amusing article by Tim Dowling for the Guardian regarding his experience using an infrared sauna. Fortunately for Spruce Body Lab patrons, our sauna is a private retreat in which to relax and sweat it all out!

Here’s three reasons to Try Botox Now

1. I’m not sure what could be a better reason for trying botox than the fact that it works- and the results are noticeable. It’s not like the fine print at the bottom of an ad for an anti-aging cream that proclaims that 80% of people perceived that their fine lines and wrinkles were lessened. With botox- its not a matter of subjective microns of change- the lines melt away.

2. People will finally stop asking you if you’re okay. For those plagued by frown lines in the middle of the brow that come about on a subconscious level when lost in thought- you’ll no longer look angry to the rest of the world. Your brow will be a smooth and open vista of relaxation.

3. It lasts and it’s affordable. Unlike more drastic measures such as a face lift, there is little to no down-time with botox injections and the cost is considerably more manageable than surgery. Patients generally get anywhere from 10-50 units of botox per treatment and the effects last up to 4 months. When you do the math, that’s anywhere from $300 to $1500 per year to shed aging wrinkles.

Still in doubt? Read this amusing article featured on the Globe and Mail by converted botox skeptic Margaret Wente.

So before heading back to the routines that govern eight months of our year- here are some end of summer specials to take advantage of in August.

Who knew stocking up on your skin care could have such lavish rewards? When you purchase $200 or more in Dermalogica products we’ll gift you a 45 minute head to toe Lab Scrub certificate ($70 value). The summer sun, sand underfoot at the beach and air conditioning can be very drying and dehydrating to your skin. Undo it all and unwind with a skin-envy inducing Lab Scrub.

There’s no rush to cover up- keep working those summer clothes without a care for any unwanted hair. Our Midday Mellow Skin Care Promotion will include waxing on ”Smooth Wednesdays” in the month of August: receive 25% off all waxing treatments when you book in between 10am and 4pm*.

*This promotion is not applicable to other promotions, discounts or store credit.

Is “Bacne” the bane of your existance? Sometimes breakouts on the back occur from ingrown hairs due to waxing, from excess oils and sweat on the skin or if we’re under added stress. In the summer time this skin concern can cause embarrassment when it comes to baring more skin at the beach or simply in the heat. Book in for an Intensive Care Back Treatment - a customized treatment for the skin on your back to reduce and clear acne break outs, leaving your skin smooth and refreshed. 60 min … $79 (savings of $20)

On that note- I hope you all get to savor some more beautiful care free summer days!

I have to say that after getting into a very regular exercise routine of pilates, yoga, running and bike riding, I was hoping that my problem areas would become less problematic. Not so I’m afraid.

I REALLY don’t want to have to sacrifice enjoying food and the occasional glass of wine in order to improve the appearance of my dimpled zones. Life is just too short! Besides which, I wouldn’t be able to keep that up for long, so I decided to give Pro-Derm’s Prodermafiline Body Cream a try.

Apparently after 6-8 weeks of daily use I should see an improvement. It will “help eliminate dimpling of the thighs and buttocks.” and “You will quickly see its firming effects on your whole body…”

It’s only been a week and while the dimpling is still there, I do notice an improvement in the firmness and texture of my skin. This is due to Pro-Derm’s high concentration of active ingredients. The company makes all of it’s products at pharmaceutical levels. Prodermalfiline contains 5% lactic acid (AHA) to smooth the skin texture, pure retinol (vitamin A) to stimulate the re-growth of skin cells for a firming effect and a concentration of 5% pure caffeine which accelerates the elimination of excess fats to fight cellulite.

So while I’m still a skeptic, and I don’t think that I’ll be rid of the cellulite entirely- thus far I’m pretty impressed with even the small improvement I’ve seen. The catch is that I will have to use the Prodermafiline continuously in order to reap the benefits, but that’s a small price to pay if you ask me. I don’t think twice about applying serums and masks to my face, how hard is it to put some attention and focus on other areas that need it?

Other simple tools that I’m planning to integrate into my routine are:

dry body brushing: using a soft natural bristle in a circular upward motion- dry body brushing is an excellent way to promote lymph drainage- our body detoxification power house

hydrotherapy showers: by turning the shower from hot to cold for about 30 seconds at the end of my morning shower- not only will I get an energy boost- but a boost to my metabolism, detoxification and circulation.

infrared sauna: an infrared sauna session once a week will help rid my body of excess metals and toxins and stimulate my metabolism- you can burn up to 600 calories in 30 minutes!

Here’s hoping that in 7 weeks the only dimples present will be on the cheeks located above my waistline!

• Buy Prodermafiline On-Line here
• Other uses for Prodermafiline: this is a superb treatment for areas where kertosis pilaris occurs- such as the back of the arms
• Areas of accelerated aging due to sun damage such as the chest, neck and hands. The lactic acid and vitamin A in this concentrated body lotion will have a rejuvenating effect on photo-damaged skin.

Photo-damage that start to show up are things like dilated capillaries: small  blood vessels  filled with stagnant blood that show up just below the skin’s surface, leading to a look of flushing in the cheeks and chin area, around the creases of the nose  and sometimes on the forehead. Hyperpigmentation: brown freckles and large spots that show up on the nose, the orbital bone and eventually all over the cheeks and forehead. These are also commonly called age spots. Wrinkles that are due to sun damage look like fine criss-crossing lines- these are not wrinkles that are due to facial expressions, but specifically due to the break down of the supportive fibers that keep the skin firm and taught. Loss of volume also occurs and manifest in sagging of the skin and ill-defined facial contours around the chin and jawline.

This is all a little bit disheartening- however, thanks to advancements in medical aesthetic technology, we can slow down and prevent a great deal of the aging process. One of the best treatments for photo-damaged skin is Broad Band Light therapy or photorejuvenation. By pulsing wavelengths of light into the depths of the skin, we can target pigmented cells and dilated capillaries to even out the skin tone. As the light scatters in the skin, it has rejuvenating effects on the collagen fibres, stimulating collagen synthesis. This improves skin firmness, refines pores and softens fine lines.

By combining photorejuvenation with microdermabrasion, we can improve the skin quality even more by retexture the epidermis. Microdermabrasion sloughs away the upper layers of the skin to reveal fresh hydrated skin and stimulate cell renewal from the bottom layers of the epidermis, effectively softening and revitalizing the skin.

It’s best to begin this series of treatments earlier on- before the signs of sun damage really take hold. Integrating a series of photorejuvenation and microdermabrasion treatments every few years after 30 is a good time to start. This way, the degradation of the dermis can be effectively prevented and heavier pigmentation and redness can be avoided  all together.

In the mean time. regular facials and effective home-care keep the balance in place to maintain healthy and beautiful skin for life.

As the fall approaches, it is a good time to plan ahead to begin Broad Band Light therapy for your skin and work on reducing and reversing sun damage in your skin. Keep your eyes out for upcoming specials, promotions and pop-up specials via our Facebook group page and Twitter posts.

Here’s an excellent article I found on Gwyneth Paltrow’s web site GOOP about approaching sun exposure from a balanced and healthy place.

Most of us spend a great deal of time in front of a computer or hunched over reading and writing throughout our work days. This repetitive misalignment leads the muscles in the front of our neck and shoulders to tighten and shorten, while the muscles in the back of our neck and shoulders become weakened and lengthened. This can lead to head aches, tension and pain in the upper neck and shoulders, and even lower back pain and digestion issues. Our body is entirely interconnected, so when one area is out of sorts, in the long term- it will affect the whole.

Not to mention that rounded shoulders are not exactly the most flattering look to be sporting. It projects an image of low confidence and a lack of self esteem.

I personally suffered from these concerns a great deal. Early in my career, I did a LOT of manicures and pedicures. I was constantly hunched over and my pectoral muscles were so tight, they were pulling my shoulders forward. The front of my neck was super tight; I was suffering a lot of pain and starting to get head aches on almost a weekly basis. Rather than relying on pain killers, I decided to invest in regular massage therapy sessions every two weeks. My headaches subsided and I was able to function and work with almost no pain or discomfort. Not to mention the relaxation and stress relief I got from the regular routine of having a massage.

The key to correcting rounded shoulders is in allowing the muscles that are shortened and tight to be relaxed and lengthened while stimulating the lengthened and weakened muscles to re-energize to provide the support that’s needed. A Registered Massage Therapist can help to retrain your muscles and correct rounded shoulders through deep tissue and myofascial techniques. Your RMT will also give you exercises and stretches to do at home in between sessions to maintain and improve your treatment results.

So don’t let the stresses of your work day work their way into your posture- book in for an RMT massage!

Thankfully strides in the use and application of  injectables such as hyaluronic fillers and botox over the past 10 years have provided a non-invasive and extremely flattering alternative to plastic surgery.

Now you can get it all done in one easy treatment- The Perfect Lift. Our clinical practitioner will consult with you about your concerns and design a treatment plan to give you a lift without the pain and recovery of the knife.

Hyaluronic fillers can be used to fill in loss of volume in the face (ie: cheeks, laugh lines, jawline and under the eyes) or even change the overall shape of your face and nose (non-surgical nose job, lip enhancement), while botox can relax over-used muscles that lead to deep expression lines around the eyes, forehead and mouth.

The Perfect Lift is a complete facial rejuvenation treatment and includes a take-home, clinical dosage nutricosmetic that prevents the break down of the injected hyaluronic acid filler and botox by free radicals and enzymes as well as inhibiting the break down of your skin’s structural collagen and elastin fibers.

The results of your filler treatment can last up to a year in certain areas, while regular botox treatments are required to maintain your results approximately every four months.

It’s a BIG step to make if you’ve never done this type of treatment before, which is why we offer a complimentary consultation for all of our botox and injectable treatments. Our expert medical practitioners will answer all your questions and concerns and help you make an informed  decision in the next step of skin rejuvenation.

And from what I’ve seen, people really love the results of injectables- a refreshed, relaxed and revitalized appearance. That sounds perfect to me!

This is a terrific article by Lucy Cavendish for the Guardian- “How to Look Younger… Longer.” in which she details her own experiences with the latest trends in anti-aging.

Check out filler before and after photos here.

A great analogy I was taught about the skin is to think of it like different grades or textures of paper. The skin on your body is like the thickness of cardboard- it’s more durable. The skin on your face is like writing paper- much finer than the skin on your body. Finally, the skin of your eyes and lips is like tissue paper- extremely fragile. Looking at the skin from this perspective has really helped me to appreciate how important it is to treat the skin around the eyes differently than the skin of the face and body.

Being so thin and delicate, the skin around the eyes often shows the bluish veins sitting just below. As we age we loose the cushioning volume provided by the collagen and elastin fibers in our dermis,thus dark circles become more predominant. This thinning of the dermis also lends itself to fine lines and wrinkling. Puffiness, another aging culprit, is often a hereditary condition exacerbated by diets high in sodium, lack of sleep and dehydration (I’m not too sure who wouldn’t suffer from these things!)

So with these conditions in mind, how do we address improving the appearance of our eyes?

The perfect treatment to pair with a facial is the Revitalizing Eye Rescue. This refreshing treatment for the eyes involves a gentle, brightening exfoliation to smooth and soften the skin, pressure point, lymphatic and Swedish massage techniques to help clear the stagnant lymph and deoxygenated blood responsible for dark circles and puffiness, chilled marble stones to relax and soothe tired eyes as well as a hydrating and ultra-calming oatmeal mask. This all ads up to the look and feel of rested and rejuvenated eyes.

It’s very important to follow up any professional skin care treatment with home care that will maintain your results. Here’s some tips for how to keep your peepers refreshed post-treatment.

• Use an eye cream everyday, morning and night. Some eye treatments are specifically designed to protect your skin from UV or to create an optical reflection which illuminates and refracts dark circles and sunken eyes.  Try: Total Eye Care from Dermalogica or Pep Up Pen from Colorescience.
• Always wear sunglasses. 80-90% of visible aging of the skin is due to sun damage. Sunglasses are the best way to prevent aging around your eyes- not only will you be blocking the uv rays, you can avoid expressions lines from squinting.
• Always cleanse your skin at night. Before you go to bed, make sure you’ve removed every bit of dirt, debris and make up from your skin- gently of course. This will help to minimize pores and prepare your skin to absorb antioxidants from your eye cream as it rest and regenerates overnight. Try: Pre Cleanse from Dermalogica followed by Gentle Cleanser from Pr0-Derm

Once all of these precautions are covered- inevitably there are going to be signs of aging that will need a more clinical approach. That is where cosmetic acupuncture, botox and fillers come in.

• Cosmetic Acupuncture is a holistic approach to treating the signs of aging which can be targeted specifically for the eyes.
• Botox can be used to soften expression lines by paralyzing the muscles- don’t worry- a subtle approach can prevent the frozen/ wind tunnel look.
• Hyaluronic fillers can be used to fill loss of volume  that leads to a sunken and puffy look around the eyes.

With all these tools in our kit- we’ll keep our eyes looking as bright and young as we feel.  And when the wrinkles do eventually come- it’s with a lot of grace.

The psoas muscles tend to be over-worked, as they are tensed whenever we’re sitting or lifting our legs. I know from personal experience, I’ve had lower back pain arise from these muscles being too tight. A recent medical study written about in this article from the Guardian, suggests that having weak hip muscles can lead to knee pain when being active or from being too sedentary- whichever may be the case. Obviously not all knee pain is related to this muscle being tight- so if you are experiencing knee pain you should consult your physician before pursuing any line of treatment.

From my own experience having massage therapy and chiropractic treatments done on the hips has helped me a great deal with the debilitating pain I was experiencing in my low back. But home care is essential too- stretching the psoas muscles- any hip openers for that matter- is integral to alleviating back pain as well as emotional stress that gets trapped in these muscles.

Another thing I’ve found to be extremely beneficial is integrating a pilates practice into my routine. Pilates focuses on engaging the deep abdominal muscles rather than relying on and overusing muscles like the psoas. The more I’ve been able to focus on isolating my abdominal muscles and letting them do the work, the more relaxed my hips and shoulders feel. Maybe the next massage I get, my muscles will feel less crunchy? One can always hope right?

Related links:

www.thespacevancouver.com (my pilates studio of choice)

Wall Centre Chiropractic

When I asked my massage therapist at the time what she was doing, she said she was releasing my fascia. My what? I didn’t truly understand what that meant or how it was benefiting me, but I liked how it felt and that was all I needed to know at the time.

Since working with Registered Massage Therapists at Spruce Body Lab, I’ve come to appreciate that each person has their style of massage and techniques of choice, but when looking at their bios, myofascial release predominates as a technique of choice. So, my curiosity has been peaked and I’ve decided once and for all to simplify this terminology into manageable terms that you and I can appreciate.

Basically, myofascial release refers to the direct or indirect manipulation of the fascia that is connected to our muscles. This fascia is made up of connective tissue, such as collagen that connects and surrounds our muscles, organs and skin. When fascia becomes rigid due to tension, the restriction leads to a lack of blood flow which in the long run can lead to pain and somatic dysfunction (altered or impaired function of the musculo-skeletal system).

By working on releasing the trigger points and tension in the fascia, other fascia is also relaxed, like a chain reaction. Thus, pain is relieved and musculo-skeletal alignment can be corrected. This not only benefits our muscles, but our skin, organs and joints- as they are all surrounded by connective tissue.

So the next time you’re on the massage table, you’ll no longer be wondering what on earth is going on and how and why it is working. There is a definite science and technique behind it- and it doesn’t have to be mystifying.

By the way- many people assume that in order for a massage to be effective, it needs to be deep and painful. In fact, this is not the case. In using indirect myofascial release, massage therapists can effectively release tension by using very slight pressure to unwind tension- working deeply without pain.