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Do you have a long road trip planned for sometime this summer? Are you looking forward to hitting the road, but concerned that it could take a toll on your health?

While there’s nothing more exciting than a road trip, you don’t want to put your health in harm’s way. Here are three top tips for maintaining your health when spending many hours behind the wheel:

·      Prepare in advance. This means many things, such as getting as much sleep as possible. When you prepare your mind and body for the trip you’ll find it much easier to avoid difficult situations.

·      Drink plenty of water. Many people avoid hydrating themselves when driving, as they don’t want to make too many stops. While this is understandable, it’s a mistake you absolutely need to avoid. Staying hydrated is one of the best ways to maintain your health, no matter if you’re driving or partaking in any other activity.

·      Watch your posture. As the minutes turn to hours, it’s easy to fall into the habit of slouching in your seat. When this happens, it won’t be long until your back, neck, arms, and legs are begging for a break.

Tip: plan regular stops to give your mind and body time to rest. Even if you only pull over for a few minutes it can do wonders for the way you feel.

So, there you have it. If you’re taking a long road trip this summer, these three tips are sure to help you feel your best.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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There’s nothing better than the feeling that comes immediately following a long workout. While you may be tired, you’re proud of yourself for pushing through and making the most of your time at the gym. 

You may be tempted to do nothing more than sit down and rest, but there’s something you need to remember: a proper cool down is every bit as important as the workout itself.

Here are three tips to follow when it comes time to cool down after a long gym workout:

·      Stretch immediately. Your muscles are most liable after your workout, so this is a great time to stretch. When you get into the habit of doing this, you can expect less soreness in the hours to come.

·      Hydrate. The more you sweat the more you need to hydrate. Any weight you lose during your workout is water weight. To remain healthy and continue to feel your best, it’s important to replace this as soon as possible.

·      Get a massage. It may not be something you do after every workout, but it’s definitely something to consider every now and again. There are many benefits of a massage, including faster muscle recovery and reduced swelling.

Once you get into the habit of cooling down after each gym workout, you’ll look back and wonder why you weren’t doing this all along.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Are you the type of person who takes at least one nap per day? Or are you the type of person who avoids this at all costs for one reason or another?

While you may not have time to nap every day, there are many benefits of doing so. For example, a nap in the middle of your day can go a long way in reenergizing you for the afternoon and evening hours.

Naps can be broken down into three distinct categories:

·      Planned napping. With this, you prep yourself to take a nap in advance. For example, you may use this technique if you know you’ll be spending more hours than usual at the office and staying up later than you’d like.

·      Habitual napping. This is when you get into the habit of taking a nap at the same time every day, such as the 12 PM to 1 PM hour. The nice thing about habitual napping is that you can plan to fit it into your schedule.

·      Emergency napping. Does there ever come a time when you are so tired that you can barely keep your eyes open? It may not be planned, but this type of nap can go a long way helping you combat drowsiness as your day moves forward.

It’s hard to know if you can benefit from a nap until you give it a try. What do you think about these three types of naps?

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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With warmer temperatures here to stay for the next few months, jumping on your bicycle and hitting the road can be quite enjoyable.

Before you do anything, however, you need to think long and hard about your safety and well being. In other words, what can you do to remain safe at all times.

Here are three bicycle safety tips to keep in mind this summer:

·      Always wear safety gear. For example, you shouldn’t drive any distance without a helmet. In the event of an accident, a helmet can go a long way in saving you from a serious injury.

·      Make yourself visible. It doesn’t matter when you’re bicycling, make sure others can easily see you at all times. For instance, if you’re riding at night, use reflectors and wear bright clothes.

·      Take the bicycle lane. While you don’t always have access to a bicycle lane, if you do you should get into the habit of using it. It’s much safer than riding on the sidewalk or in traffic.

Some people are already in the habit of following these bicycling safety tips. Others, however, need to make some changes to the way they ride.

Remember, there’s nothing more important than your safety!

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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It goes without saying that you’re going to sweat when you exercise. However, there’s a fine line between sweating and excessive sweating.

There are several steps you can take to deal with this, including but not limited to the following:

·      Choose your clothes wisely. Are you wearing breathable, lightweight fabrics? Are you wearing heavier clothes that promote sweating? It may set you back a few dollars upfront, but high quality athletic clothes can go a long way in wicking away moisture.

·      Always begin with dry clothes. It sounds silly, but some people are tempted to throw on an article of clothing that is already soaked with sweat. You should always start dry and go from there.

·      Swap out your socks often. It’s not uncommon for your feet to sweat more than any other part of your body. In this case, you should change socks (and maybe even shoes) as often as necessary.

Excessive sweating is a problem that many people share, so there’s no reason to be embarrassed. Instead, search for ways to deal with this as you exercise.

If you implement the three tips above, you’ll find it easier to deal with sweat during any workout, indoors or out.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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No matter how much weight you’re trying to lose, it’s imperative to have a strategy in place that can help you reach your goals as quickly and safely as possible.

While watching what you eat is a great place to start, here are four fat loss hacks you should also experiment with as soon as possible:

·      Avoid food after dinner. This is easier said than done, but it’s one of the best ways to lose weight in a hurry. So, rather than eat that midnight snack, do yourself a favor and resist temptation.

·      Drink more water. Not only is this good for your health overall, but it can also put feelings of hunger to rest. Even better, it goes a long way in flushing toxins from your body, which can improve your metabolism.

·      Workout before you do anything else. Rather than wait until the evening hours to workout, hit the gym first thing in the morning.

·      Eliminate alcohol from your life. There’s nothing wrong with a drink every now and again, but there’s a chance this could be the reason why you’re not losing as much weight as you would like.

What do you think about these four fat loss hacks? Do you have what it takes to implement one or more of these tips in the near future? It may be just what you need to speed up your progress and begin to feel better about your weight.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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It can be great fun to spend time outdoors during the spring and summer months, however, hot weather can quickly take its toll on your body.

For example, heat rash can quickly set in if you find yourself working hard in the summer heat.

Although it typically goes away on its own – once you retreat to a cool place – there are some things you need to know in regards to effective treatment:

·      Wear loose, lightweight clothing that keeps moisture off of your skin

·      Don’t spend too many consecutive hours in the heat, but instead take breaks in an air-conditioned space

·      Shower or bathe in cool water

·      Use cool compresses to soothe irritated skin

·      Don’t use any ointments or creams that could clog your pores, thus making your problem worse

Heat rash can be extremely uncomfortable, especially if you don’t do anything to provide immediate treatment.

Fortunately, once you know how to treat it, you won’t have to wonder how to do so in the future. Instead, you can take fast action.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Your emotional well being is every bit as important as your physical health. For this reason, if you find yourself facing emotional burnout it’s time to take immediate action.

Here are the top five signs of emotional burnout, all of which can begin to impact many areas of your life:

·      Fatigue that just won’t go away. No matter how much sleep or rest you get, you continually feel tired.

·      Inability to sleep. When your mind is racing you’ll find it difficult to fall asleep (and stay asleep).

·      Social withdrawal. Rather than want to spend time with family and friends, you find yourself detached and seeking reasons to be alone.

·      Mood swings. Are you in a good mood one minute, just to find yourself upset and angry at the world the next? Irritability and anger are both associated with emotional burnout.

·      Lack of motivation. There was a time when you were motivated to reach both your short and long term goals. Now, however, this is no longer important to you. Instead, your motivation is gone and you don’t feel like doing anything with your life.

Although emotional burnout is a serious problem, there are steps you can take to get back on track. For example, allow yourself enough time to rest your mind, reorganize your thoughts, and decide how you want to move forward with your life.

If you have any reason to believe that emotional burnout is bogging you down, don’t wait to implement a plan of attack.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Dehydration is a serious medical concern, as it can come on fast and impact your body in a variety of ways.

For this reason, it’s important to understand the most common signs and symptoms of dehydration. With this knowledge, you can pinpoint trouble and seek treatment before your situation worsens.

Here are the most common symptoms of dehydration:

·      Increased thirst

·      Dizziness

·      Dry skin

·      Headache

·      Low urine output

·      Urine that is more yellow than usual

·      Feeling of extreme fatigue

·      Dry mouth

If you have any reason to believe that you’re heading toward dehydration it’s imperative to take immediate action.

For example, if you are working outdoors and come to find these signs setting in, immediately stop what you are doing, seek shelter in a cool place, and begin to rehydrate yourself (ideally with water or a sports drink).

In the event that your dehydration is beyond at home treatment, don’t hesitate to seek medical attention. This may sound like overkill, but it’s better to be safe than sorry.

You can become dehydrated at any time of the year, with this more likely during the spring and summer months if you’ll be exercising or working outdoors.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Have you ever woke up in the middle of the night with a foot cramp? Has this pain and discomfort ever set in at the worst possible time of your day?

A foot cramp may not be the most serious injury, but the pain it causes is enough to have you doubled over and wondering when it will end.

The best way to prevent any type of cramp is to remain hydrated. So, if you’re constantly dealing with foot cramps at night, be sure to drink more water before you retire for the evening.

If a foot cramp sets in, here are a few of the best forms of effective treatment:

·      Put weight on your cramping foot, even though this sounds like the worst possible idea

·      Simultaneously stretch the muscle and rub it gently, doing so until the pain subsides

·      Apply heat with a heating pad or warm towel (you can do this during cramping and after the pain goes away)

These are the types of steps you can take to effectively treat a foot cramp. They won’t make the cramp magically disappear, but they’ll definitely speed up the process.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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With spring season in full effect, there’s nothing more enjoyable than spending some time in the great outdoors. Unfortunately, if you have spring allergies, your joy can soon turn to discomfort.

It’s important to become familiar with the warning signs of spring allergies, as this will give you a clear idea of how and when to deal with anything that comes your way.

Here are some of the most common warning signs:

·      Congestion that won’t go away (typically lingers for a few days or longer)

·      Congestion accompanied by itchy and watery eyes

·      Rash that appears anywhere on the body

·      Ear pain, as allergies can cause inflammation of the inner ear

·      No body aches or temperature (meaning that you don’t have the flu)

Along with the above, track pollen levels in your area. Do you notice these signs worsening when pollen levels are high? If so, there’s a good chance you have allergies.

These are just a few of the many warning signs of spring allergies. If one or more of these gets in your way this spring, don’t hesitate to take action. There are a variety of natural remedies for allergies, ensuring that you keep these from impacting your life too much.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Do you find yourself becoming more and more active as the weather continues to warm up? If so, you know just how much fun this can be.

Unfortunately, your good times can turn sour if you suffer a back injury.

After a long winter, the last thing you need is an injury that will put you on the shelf for a few weeks or longer. With this in mind, here are a few things you can do to prevent a back injury this spring:

·      Stretch before working out. It doesn’t matter what type of exercise you’re taking on, be sure to stretch before (and after) your workout. Not only does this help prevent muscle strains, but it will make you feel better in an overall sense.

·      Don’t lift too much. Maybe you find yourself doing some yard work. Sure, you think you can move that bag of soil on your own, but soon enough you realize you’ve injured your back. Be careful of how much weight you’re lifting.

·      Don’t push yourself too hard. This is when injuries happen. For example, you just got done mowing your lawn and now you want to do some work in your garden (before you pull out the sprinklers). It’s good to be motivated, but be sure to get the proper amount of rest.

By following these tips you lessen the likelihood if suffering a back injury this spring.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Do you have a stiff back? Is it often worse in the morning? Are you beginning to wonder why you always wake up in pain?

If you answered yes to these questions, you may want to explore the idea that your mattress could be causing your back pain.

By making a simple change, it’s not out of the question that you could immediately eliminate all your back pain. Furthermore, a new mattress may help you fall asleep faster and stay asleep longer.

Here are some tips to keep in mind when making a change:

·      Personal preference is more important than anything else. There are many types of mattresses to choose from, but you need to focus on the one that’s best for you. There’s nothing wrong with learning more about all your options, but you need to make the final decision.

·      Find out what’s wrong with your current mattress. For example, the mattress you’ve been sleeping on may be too firm for your liking. As a result, you’ll want to purchase something a bit softer the next time around.

·      Test it out. Forget about buying a mattress and hoping for the best. Test out as many options as possible, as this will give you a clear idea of which one works best in regards to comfort and support.

If you have any reason to believe your mattress is causing your back pain it’s time for a change. Wouldn’t it be great if you could wake up feeling better?

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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It’s easy to get into the habit of warming up before you exercise. However, many people don’t realize it’s just as important to cool down after their workout comes to an end.

Once you learn more about the benefits of cooling down you’re sure to work this into your exercise routine. Here are a few reasons why you need to do this after every workout:

·      To bring your breathing and heart rate back to a normal range

·      To help prevent a situation in which you become dizzy (or even faint)

·      To help prepare your muscles for rest, as well as the next exercise session (no matter when it may be)

·      To remove lactic acid from your muscles, which can help prevent soreness

·      To reduce the potential of cramping and muscle spasms

When your workout comes to an end it’s easy to sit down, take a few deep breaths, and move on with your day. Unfortunately, this approach can cause your body harm (and discomfort).

Do yourself a favor and save 5 to 10 minutes after every workout for an effective cool down. You may not realize the benefits at first, but over time you’ll begin to find that it’s helping you in a number of ways.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Regardless of the cause, sore muscles are never fun. Fortunately, you don’t have to let this ailment drag you down for too long. There are many forms of treatment that can have you feeling better in no time at all.

Here are five of the best ways to treat sore muscles:

·      Stretch, stretch, and stretch some more. Yes, it may feel uncomfortable at first, but it will go a long way in providing the relief you’re seeking.

·      Stay hydrated. This is just about as easy as it gets. Make sure you drink enough water and you’re sure to begin feeling better.

·      Ice it. This can be difficult if your entire body is sore, but ice can do wonders for ailing muscles.

·      Use heat as well. If you ice early in the day, treat your muscles with heat later on. You may be surprised at how good it feels.

·      Continue to use the muscles. It’s easy to think your sore muscles need rest – and they do – but you don’t want to go overboard.

By following some or all of these tips you’ll soon realize you don’t have to live with sore muscles for an extended period of time.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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As your day drags on, there’s a good chance you’ll begin to feel a few aches and pains. For many people, the worst aches are in their feet.

While rest typically makes things better, there’s something you need to know: you’ll never find a permanent solution until you know what’s causing your feet to ache.

Here are a few of the top causes of aching feet:

·      Overuse. Are you on your feet all day long? Do you find yourself putting stress on your feet throughout the day? If so, there’s a good chance that overuse is leading to your aches.

·      Obesity. Unfortunately, if you’re overweight it can have a negative impact on many areas of your health, including your feet. Shed a few pounds and you may be surprised to find that your feet feel much better as a result.

·      The wrong shoes. Yes, your shoes could be the reason for your aching feet. For example, if your shoes are too big or too small it could lead to discomfort. The same holds true of shoes that are worn out and no longer providing the support you need.

These aren’t the only causes of aching feet, but they are definitely among the most common.

If you find yourself facing this problem, don’t hesitate to get some rest and schedule a massage. Both of these things can do wonders for you!

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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Regardless of your job title or responsibilities, there may come a time when workplace stress begins to bog you down.

Not only can this make it difficult to get through your day, but it can also impact other areas of your life.

Fortunately, the right approach can go a long way in helping you reduce stress at work. Here are some ideas to consider:

·      Closely track your stressors. Are you stressed out because you have too much work on your plate? Because your coworkers aren’t doing their job? Because you don’t have the right technology in place? Once you understand your stressors you can implement a system for change.

·      Take breaks. Everyone needs a break every now and again. If you push through your day, all without ever resting your mind and body, the stress can take a toll on you. Even a 20 minute break every few hours can go a long way in making life easier on you.

·      Learn what helps you relax. Maybe you need to get a massage once a week to de-stress. Or maybe you need to take a longer lunch so you can give your mind time to refocus. Don’t hesitate to experiment with a variety of stress reduction strategies.

Stress in the workplace is natural, but that doesn’t mean you have to let this remain a big part of your life. These tips can help you reduce stress, thus performing at a higher level in the future.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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A stiff neck, regardless of the cause, has a way of slowing you down. Fortunately, you don’t have to live with this pain and discomfort any longer. There are several treatment strategies you can use to improve your situation once and for all.

Here are a few ideas to consider:

·      Massage. There is no better feeling than getting a massage when suffering from a stiff neck and/or back. Not only does the massage itself feel good, but it can have long lasting effects on your health as well.

·      Use both ice and heat (to see which one works best). Once you find something that works, stick with it for the time being. For example, a warm shower is often a great way to loosen a stiff neck.

·      Stretch in the morning, evening, and throughout the day. This is something that many people overlook, but it’s one of the best ways to relieve discomfort associated with a stiff neck.

·      Change out your mattress and pillow. This may or may not be the cause of your problems, but the only way to know for sure is to make a change. Opt for a special neck pillow accompanied by a firm mattress.

Don’t let your stiff neck keep you down. Instead, experiment with one of these treatment strategies with the hope of finding the one that’s best for you. 

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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It’s hard to imagine that you could become dehydrated, especially if you aren’t taking on extreme heat, but it could happen when you least expect it.

This is a serious health concern that can lead to a variety of problems, so be sure to follow these tips if you find yourself in trouble:

·      Immediately stop what you are doing. There is no point in attempting to push through, as this can take a toll on your body. Stop immediately and do whatever it takes to cool down.

·      Seek shelter. It’s best to find a cool area, out of direct sunlight, as this will give your body the opportunity to cool down as quickly as possible.

·      Drink fluids. If available, it’s imperative to drink water or a sports drink. Adding to this, a drink with electrolytes can go a long way in bringing your body back to normal.

·      Continue to rest. It’s not good enough to stop what you’re doing and take a drink. You need to continue to rest in a cool place, all with the idea of making a full recovery.

With the spring months ahead, there’s a good chance you’ll be spending more time outdoors. You should always be on the lookout for signs of dehydration, as you don’t want to push your body past its limit.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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We’re still a couple months away from spring allergies really picking up, but there’s no better time than now to prepare yourself. By taking the initiative, you may be able to change your ways with the idea of preventing allergies and feeling better as the spring season wears on.

Here are a handful of simple changes you can make:

·      Don’t spend as much time outdoors. When spring allergy season hits its peak, stay indoors as much as possible. This isn’t always easy, but it’s something you should try to do.

·      Wash your clothes regularly. Even though you don’t see it, allergens land on your clothes when you go outdoors. Subsequently, you bring them back inside with you. This is why you should wash your clothes immediately after returning inside (within reason, of course).

·      Turn to natural relief. While there are many allergy medications on the market, you don’t have to rely on one of these. There is natural relief to be had, such as by taking a supplement with ginkgo biloba.

·      Keep your windows closed. Even though you love that fresh air, you don’t want to invite allergens into your home. Rather than use windows, opt for ceiling fans.

There you have it. These tips won’t guarantee that you prevent spring allergies from causing you discomfort, but they can absolutely help.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.

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