Body Solace Studio

Yoga, Pilates, Functional Fitness classes in Truro, NS

self-love

Self-Love, and How I Found It

By

Taking care of ourselves and loving our bodies are two things that we sometimes find hard to do. Whether it’s because we don’t find the time or we subconsciously think we don’t deserve it.

That was me for many years; I fed myself the food I thought I needed to get by and I bought whatever product that was on sale for my body. I really didn’t give it much thought!

Then I started to have digestive problems, skin issues, no energy, and not feeling like myself at all. I thought I was just getting older and that this is how it was, and that a few extra pounds per year was going to be the norm.

Then I started to learn more about our bodies, what they need, how they should move and what is NOT good for them. I became so interested that I took it further and earned a diploma as a Holistic Nutrition & Health Coach, and became a certified Pilates Mat Instructor. From there I took an Introduction to Aromatherapy course and completed some online courses in making natural skincare products.

Once I started to make changes in what I ate, how I moved my body, and what I put on my body, it’s like I got a whole new body! I got rid of all processed foods and ate clean whole foods. I slowly made the transition from drugstore skincare products to making my own non-toxic and natural products.

We all should want to genuinely love ourselves. For me, healthy living includes what we put into and onto our bodies; this is what I refer to as “Self-love.”

Using non-toxic, natural & organic products is rooted in self-care, and self-care is the basis of self-love. Eating healthy and exercising is not about commitment or restraint; it is not a lifestyle change or anything that leaves you with a negative feeling.  It is about taking care of yourself because you love yourself. When you love yourself, you want to take care of yourself.

Being healthy and living a non-toxic life is a form of self-love because you are gifting your mind, body & soul happiness. Self-love is an amazing gift that only you can give yourself.

And, don’t forget about pampering your skin! Self-pampering is one of the very best excuses for self-love, especially if it smells and feels nice on your body!

We invite you to try our Body Solace products that are for sale in our foyer. These products include:

Our Shower Scrub Bars – solid bars full of wonderful Shea Butter and cocoa butter that moisturise and exfoliate all at once. Take one in the shower and emerge with glowing silky soft skin! They have lemongrass essential oil to refresh and uplift you (plus it’s great for boosting circulation too).

Our Nourishing Whipped Body Butter – very nourishing for the skin and a little goes a long way! It’s 100% natural; it contains Shea Butter which is a wonderful moisturizer, containing high amounts of vitamin E, which is an antioxidant. It’s very soothing and protecting and helps to heal cracked, aged and damaged skin.

Our Soothing Body Lotions – made to hydrate and protect the skin; they carry therapeutic oils and other moisturizing ingredients for your skin.

Our Anti-aging Day and Night Creams – nourishing face creams that are packed full of skin regenerating and rejuvenating ingredients. Avocado oil is rich in vitamin E, healing and nourishing, it encourages skin cell regeneration and has a wonderful soft, silky feel on the skin. Rosehip Oil is the best known regenerating and rejuvenating oil. Frankincense is one of the most important oils for aging skin as it regenerates skin cells. Ylang Ylang essential oil balances sebum and has a blissful aroma.

Our Hand Soaps – made with a natural Castile soap; no Sodium Lauryl Sulfate (commonly known as SLS) which is a known skin irritant. Our soaps don’t contain toxic ingredients that are used in soaps commonly found on the store shelves.

Our Blended Rollers – we have two qualities; one called Inhale is made with essential oils that are uplifting, revitalizing and balancing. Our Exhale blend has qualities that leave you with a feeling of relaxation, comfort and soothing to your mind.

Our Sugar Scrubs – a great way to exfoliate your skin while moisturizing it at the same time. Our biggest seller is our Caramel Brown Sugar scrub that leaves you feeling and smelling delicious.

Any of these products will leave a feeling of self-love by knowing you enjoyed self-care, especially if you soak in a hot bath with a glass of wine or your favorite book and some soft background music. Enjoy some self-love, you deserve it!

~ Lorraine

All About Detoxing

By

Detoxing is one of those new buzzwords out there in the health-conscious communities. Everyone has their own take on how and when it should be done. Some detox with the seasons, some do it after a vacation away with indulgences, and some may choose to detox after the holidays. There are also many recipes for detoxing – detox smoothies, detox waters, detox salads, detox soups, the list goes on.

Most of us are unaware of how much we abuse our bodies by eating unhealthy foods and drinks that stress our internal organs. A disease is caused by a congestion of toxicity building up in our body’s tissues. Therefore we need to promote the intake of foods and drinks that are useful for flushing out toxins, as well as avoiding the toxins that are causing the diseases in the first place.

Taking a break from the foods and food like substances that do not serve us well will leave you feeling happier outside and inside. Think about how everything we eat and drink becomes our bodies. The food that we consume is what nourishes our body and builds our cells; it is the information that controls our bodily functions. Therefore we need to eat whole natural foods such as fresh vegetables, fruits, healthy fats, and high-quality proteins. If you think more about what you should eat, then what you shouldn’t eat, you will be on the right track already.

By simply increasing the amount of fiber from all the fruits and vegetables, increasing your water intake, and drinking green smoothies and juices will give you a great start. Add to your diet whole grains, nuts, and seeds, fresh herbs, herbal teas, good fats and proteins, fermented foods such as sauerkraut, kefir, and kombucha, (these will help with your digestion and makes for a happy tummy). Think of all the good healthy foods that can be added to your daily meal plan.

Eliminate processed foods, fast foods, refined sugars, white bread, white pasta, and white rice. Stay away from anything artificial. Shopping in the produce section and the health food section of your grocery store is the best place to start. Shop at your local farmers market to eat what is fresh and in season.

I agree with cutting out foods that we simply don’t need and adding in others that we do need is important. Some may feel that is a version of a detox diet, but really, it’s just clean eating!

If you are on vacation, enjoying family time over the holidays, or just enjoying life in general, then you are going to have times of indulgences. I believe that is us just living life!  If that happens, don’t be too hard on yourself; simply just get back to the clean eating way. Take the time to fuel your body with natural foods and lots of clean water, and it will show the love you are giving it, not only on the inside but the outside as well.

Here’s a super easy Detox Tea recipe that not only gives your digestive system some love but it also supports your immune system, especially if you are coming down with a cold. Best of all, it will help to warm you up on those chilly days that will soon be coming our way.

Early Evening Immune Boosting Ginger Elixir

  • 1 cup warm or room temp water
  • Juice from ½ lemon
  • 1 teaspoon freshly grated ginger or 1 tablespoon if tolerated
  • 1 teaspoon raw honey or stevia

Bring the water and ginger to a boil, and then lower heat. Add the lemon and keep at a low simmer for a few minutes. Then pour the water through a strainer into a mug, stir in the honey & nourish your body.

Enjoy!

~ Lorraine

If you are interested in learning more about detoxing your body from the inside out, then sign up for our Self Care Session on September 28th

We will be doing some gentle detox yoga positions as well as learning how to get ourselves started to clean healthy eating.  We’ll have a simple, clean eating snack for you to sample that could also be made into a healthy lunch with a recipe.  I’m also making detox bath bombs for you to take home and enjoy!

Click here to learn more, or email info@bodysolacestudio.com to register!

The Benefits and Uses of Aromatherapy and Essential Oils

By

Did you know that this week (June 11th – 17th) is Aromatherapy Awareness Week? (Well now you do!)

Since we make and sell aromatherapy products here at Body Solace Studio, I thought I would break down a bit of information about aromatherapy and its uses and benefits.

What is Aromatherapy?

Aromatherapy is the use of pure essential oils to encourage good health and wellbeing.  Essential oils are the fragrance essence of a plant; they are truly holistic in the fact that they can have a powerful and positive effect on our mind, body, and spirit. Ancient civilizations in China, India, Egypt, Greece, and Rome used aromatherapy for their physical and mental well-being over thousands of years ago.  Aromatherapy today has developed to become a holistic approach, treating the body as a whole and promoting wellness on all levels.  Oils are chosen that work on several levels: mental, physical and psychological.

Aromatherapy works by the oils entering our body in several different ways.  They can be absorbed through the skin, passing into the circulatory system.  They can also be inhaled, passing into the blood system through the lungs or, by the scent being transmitted through the nervous system directly to the limbic system of the brain.  When we inhale, scent molecules travel up the nose and into the brain where messages are sent to stimulate the release of various happy hormones which help to balance and stimulate our body and emotions.

What are Essential Oils?

They are highly concentrated oils that are extracted from various parts of the plant.  They contain the life force of the plant and have the ability to strengthen our immune system and to stimulate our body’s natural healing abilities. It takes 60 roses to make 1 drop of rose essential oil and 1 drop of peppermint essential oil is equivalent to drinking 30 cups of peppermint tea.  So as you can see they are very potent!

How to use Essential Oils:

Essential Oils are highly concentrated and should not be used directly on the skin or near the eyes, they should also not be taken internally. Using oils neat on the skin can create a rash, itching, an allergic reaction, and even severe pain.

They must always be diluted into a carrier oil for massage and blended with soap, oil, or bath dispersant when adding to bath water.  Essential oils should be kept away from children and pets and stored in dark-colored glass bottles away from sunlight and heat.  Certain essential oils are contra-indicated for pregnancy, sunbathing and some health problems.

Uses and Applications of Aromatherapy Treatments

Aromatherapy can be used in a variety of ways for many benefits: Massage, Inhalers, Baths, Foot-baths, Vaporizers, Compresses, Diffusers, Skincare, Meditation, and Deodorizers.

Massage

A very popular way to use aromatherapy, the oils are blended with a carrier oil.  They are absorbed into the skin as well as inhaled and can affect the body both psychologically and physiologically.

Inhalation, Vaporization, Deodorizing

Aromatherapy, combined with deep breathing, can be very calming for the respiratory and nervous system. Vaporizing essential oils in your home or office can have a peaceful and stress reducing the effect, and leave behind a delicate scent.

Full body and Footbaths

Always be careful to properly dilute aromatherapy oils. A great way to do so, and to enjoy them to the fullest, is to add them to a bath premixed with oil, milk or salts.

Compresses

While ice is the most common go-to for sprains and swelling, an aromatherapy compress can be beneficial for minor skin irritations, joint traumas, and fatigued muscles.

Meditation

Scent and meditation go hand in hand. We’re all familiar with the popular combination of meditation and incense. If you meditate, consider adding in a few aromatherapy tactics for full relaxation. For example, you could try meditating in an aromatherapy bath, or recline in your bedroom while you vaporize your favorite scents and apply a relaxing compress to your sore muscles.

Benefits and Uses

Aromatherapy can be soothing, uplifting, even healing, and it’s easy to incorporate into your day. It can boost the immune system; relieve muscle pain, and helps with insomnia. It has also been found to relieve stress and tension.

Here are five essential oils for your health and well-being:

  • Lavender – to relieve stress, help sleep problems, good for the skin, and work as an antiseptic
  • Grapefruit – to help as a diuretic, lift your mood and help repair oily skin
  • Peppermint – to uplift and rejuvenate the body, reduce headaches and calm nausea
  • Rosemary – to stimulate hair growth, boost mental activity and reduce pain
  • Cedarwood – to improve skin issues like acne and eczema, it helps with circulation, and to alleviate congestion.

If you are pregnant, around children, or have a specific illness, there are oils that you should not use or which need to be diluted in smaller amounts.  This is where you need to talk to a certified Aromatherapist, such as Dawn Canning from Dropwise Aromatherapy here in Truro, or someone who can answer your questions about the various oils and their properties.

Here at Body Solace Studio, we like to treat the body as a whole, whether it is through movement, meditation, nutrition or aromatherapy. Come in and see us and ask us about our services and some of the aromatherapy items for sale!

~ Lorraine

The Importance of Starting Now

By

Do you ever feel stuck? You want to get healthier and make changes in your life, but you feel frozen. You don’t think you’re ready yet and you find yourself thinking things like, “I’ll start at the beginning of the week/month/year,” “I just need to lose 5 lbs. on my own, and then I’ll feel confident enough to go to that class,” or “I just don’t know where to start.”

Maybe it’s fear, maybe it’s perfectionism, or maybe it’s simply the discomfort of change. We all procrastinate when it comes to doing something new or seemingly scary, and the same is true when it comes to implementing a healthier lifestyle, such as getting active, eating healthier, reducing stress, etc. We put it off, thinking “one day I’ll start,” but sometimes, without seeing it coming, we are forced to make the change.

It may be that we find our bodies aren’t working the way they used to, or we’re getting sick more often, or that our mental health is suffering from all the stress we’re putting ourselves under. I encourage you to ask yourself, what will it take for you to decide to live a healthier life?

Instead of waiting for the doctor’s orders, or for the scary wake-up call to push you to start, why not just start now? After all, there’s no better time than the present. That could mean getting outside and going for a walk a few times a week, or joining a class or activity like yoga, tai chi, Pilates or fitness classes. Maybe it’s starting to meditate on a regular basis, or it could mean making simple changes to your diet.

Whatever it is, start small. Commit to walking the length of your driveway daily, or walking to the end of your street, or around your block. Don’t jump off the deep end, in the beginning, just take small steps at first, and then slowly increase as you feel ready. When we implement change at a slow and steady pace, we are more likely to stick with it and make it to our ideal destination in a realistic and sustainable way.

I’ve realized through personal experience that sometimes when we want to make a change but don’t know where to start, we freeze. We let fear take over, which shows itself in the form of perfectionism, laziness, confusion, etc.

Fear of change is natural, and we’re likely always going to have it arise in some form when our lives take a new turn. In order to make the healthy changes required though, we must recognize the feeling of fear in our bodies; see it as the stagnation, the excuses, and the procrastination, and choose to start anyways. You’re never going to change your life by waiting to feel differently, you’re going to change it by shifting your thinking, taking action and changing your behavior.

Whatever living healthier means to you, don’t wait for a sickness or physical limitation to motivate you to start. Begin making subtle and easy lifestyle changes now, and catch up on living your best life before life catches up to you.

~ Danielle

Stressed Out? Try a little Self-Care

By

Stress. That is a small word, but it can do so much to us both physically, and mentally. Stress is our body’s natural response to danger, it is the fight or flight mechanisms that we all have to either prepare us for battle or flee from danger. Years ago this did exactly as it was meant to do; our stress was minimal and useful when needed. Today stress is constant on us, we live in a world where stress is either placed on us by work, family, and lifestyle, or we place it on ourselves (which happens way more often than we think). We need to realize though that stress is not the situation or incidents themselves, rather, real stress comes from the way we react to these events or experiences. Stress is a natural part of today’s busy lifestyle—but it doesn’t have to control our lives.

When you feel stress creeping into your life, there are steps you can take to find your peace, so you don’t burn out. We want our self-care to leave us rejuvenated and ready to take on our day, not feeling more exhausted. Healthful self-care when we most need it takes time and practice, and it will get easier to give to yourself the more you do it. It shouldn’t be boring or uninteresting to you, but something that will make you feel amazing and glad you took this time for yourself. And who doesn’t need that?

Here are a few self-care tips and ideas for you to think about, and then take the time to try something that will work for you:

  1. Make time for self-care, and let others know it

Make time to do the things that nourish you the most by putting them on your calendar; even 5 minutes can be enough to boost your mental health. This could be as simple as having some quiet time for yourself, as much as we love our family, it’s important to take this time for just you.

Maybe having a bath, enjoy a comforting cup of tea, reading something you like, listening to a podcast, or just sitting in silence. AHHH!

Let others know that you need some time for you, it isn’t being selfish, it allows you to take a few minutes to renew yourself and come back more refreshed. Then when you return you may have more focus to give to family or work. And who knows, others in your life may need this too, but didn’t know how to try it. You may give them the motivation to try self-care as well!

  1. Just breathe

Think about your breath, it is your life—literally. It keeps you alive! When we’re stressed or anxious, we hold our breath or breathe in short, shallow bursts. Breathing deeply when you find yourself feeling stressed is so beneficial. Next time, stop what you’re doing and breathe deeply—in through your nose, and out through your mouth—for as long as you need to. This will slow your heart rate, get rid of the noise in your head and help you to find the clarity you need to deal with what was bothering you.

  1. Finding your own self-care to reduce stress

Make sure you find what is best for you, there isn’t one size fits all. Try a few to see which is yours.

  • Have more fun-do things that you enjoy and help you to relax.
  • Learn a relaxation method, or maybe just sit in silence.
  • Take a hot bath
  • Exercise-movement helps to get rid of stress. Try yoga, Pilates or going for a walk in nature
  • Listen to music or a podcast
  • A favorite hobby like knitting, baking or whatever takes you to your happy place.
  • Unplug from the computer + social media
  • Writing or journaling to express your feelings and emotions
  • Take a nap-make sure you are getting a good night’s sleep, if not have a quick nap
  • Eat dark chocolate (OK, this is mine!) Dark chocolate is full of minerals and has beneficial benefits to controlling many diseases.

  1. Good food feeds the body and soul

Self-care is really a process for the mind, emotions and our soul. But it is also important to make sure you are eating and drinking good quality foods and herbs, to help support the mental processes as well. There are many foods from nature that can nourish and relax us from the inside out.

Try to include in your diet wholesome, natural foods like:

  • Fruits and vegetables
  • Whole grains
  • Nuts and seeds
  • Beans and lentils
  • Healthy fats like grass-fed meats, grass-fed butter, avocados, and coconut oil
  • Drink lots of water to keep us hydrated and the digestive tract moving.
  • Try herbal teas such as chamomile, licorice root, or peppermint. Some tea companies even make a blend called Relax or De-Stress teas that help to calm you.

When we take care of ourselves, we feel better physically and mentally and are then more prepared to take on what life has in store for us.

~ Lorraine

Have you heard? We have a monthly workshop series called Self-Care Sessions, which are all about stress-reduction and self-love! Check out the event page here, and watch for our new themes each month.

The Over-Sized, Light-Grey Skeleton in My Closet

By

I have these sweatpants; they’re way too big, they have a hole in the shin, and they have permanent stains from regular wear. I bought them about 14 years ago to support a fundraiser for children with brain cancer and they’ve traveled with me in each place I’ve lived.

A few weeks ago, during the Girl’s Circle that I was facilitating for the Central Nova Women’s Resource Center, we were discussing clothing choices and how the way we presented ourselves made us feel. We took time to consider the things we regularly wore and why, and my sweatpants were on my list.

Sure, they’re super spacious, comfortable pants, and they’re my go-to for when I’m at home. But I realized in that activity with the girls, that maybe, my sweatpants are a part of my past that I haven’t been willing to let go of.

You see, 12 years ago I was wearing my sweatpants when something happened that negatively shaped a large part of my life. That day devastated me, and it’s a memory I won’t soon forget.

While I made my list of regularly-worn clothing with the Girl’s Circle, I mentally scanned my closet for all the things I could likely get rid of; the things that I never seem to wear because they’re not “me.” As someone who’s quick to act once I get an idea, I went home and started going through my drawers to create a donation pile. I pulled out a few pairs of shorts, a pair of jeans, some boots, and a tank top. I also pulled out my sweatpants.

We all have things in our lives that connect us to memories; some good, some bad. It’s whether or not we choose to continue letting that connection to a material item rule our day-to-day thoughts. Can we continue to walk by that painting without remembering its origin? Can we dust off that old box filled with the past and display its contents with pride, or burn the damn thing once and for all? Can we get rid of the things in our lives that are keeping us angry, in pain, or hidden?

I drove to the Colchester Community Workshop this week and dropped off my bag of clothing. Someone else will soon be wearing a few pairs of shorts, a pair of jeans, some new boots, and a tank top… but not my sweatpants. They’re still tucked in my drawer.

I did not write this to say “and then I got rid of them!” and be the hero of the story. I wrote it to say that we all have skeletons in our closet (pardon the pun); some that we’re ready to get rid of right away, and some that will take time… And that’s okay. My sweatpants will still take time; I’m not ready to let them go yet. But I am ready to admit that they’re keeping me in pain. Maybe with this acknowledgment, I will stop putting them on when I’m feeling bad about myself or upset. Maybe with this acknowledgment, I’ll stop wearing them altogether, and maybe one day I’ll actually be able to let them go.

It’s okay to not be ready, and it’s okay to take things slow, but you owe it to yourself to be honest and acknowledge the things that are taking up too much of your space. Remember that you deserve to let self-worth, trust, and love fill the room instead.

~ Danielle