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Regardless of age, location, or overall health, walking is one of the best ways to get exercise.

But remember this: there is more to walking than meets the eye. If you don’t take the right approach, you could miss out on the health benefits while putting yourself in position to suffer an injury.

Here are several walking mistakes to avoid:

·      Neglecting to stretch. Although you may not consider walking to be strenuous exercise, you still need to warm-up before hitting the road. Five minutes of stretching can go a long way in helping you avoid injury.

·      Working yourself too hard early in your walk. There is no denying the fact that you may want to “ramp up” your speed, but don’t do so too soon. Once again, this can put you at risk of injury.

·      The wrong form. Walking is walking, right? Well, not exactly. You need to keep proper posture at all times. Along with this, don’t take steps that are too long. Both of these things can cause you trouble.

So, there you have it. These are just a few of the many walking mistakes that have hindered others in the past. By avoiding these, you will feel much better about your walking routine 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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As the summer goes by, there’s a good chance that you (or somebody you know) will suffer from a scrape.

This can happen for many reasons. Maybe you fall when you’re riding your bike, or maybe you get injured by a lawn tool.

When this happens, don’t assume that medication is the best treatment method. Instead, here are three of the best natural ways to treat a scrape:

·      Honey. This has long been one of the best treatment methods for scrapes, with medical grade honey sold both online and in local stores.

·      Peppermint and cinnamon. When you make these together or purchase pre-mixed capsules, you can be rest assured that relief is only a few minutes away.

·      Tea tree oil. You probably know that tea tree oil can do wonders for your hair. But did you also know it’s been proven effective in treatment cuts and scrapes? Thanks to its antibacterial qualities, make sure you have some of this on hand at all times.

So, there you have it. Although there are many medications on the market for treating scrapes and cuts, there are just as many natural treatment strategies that can yield serious results.

The next time you suffer a scrape (and there will be a next time), experiment with one of these treatment methods.

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 getting ready to hit the road in the near future? Are you looking forward to your trip, but slightly concerned about the impact on your body?

If you answered yes to both questions, here are some tips for feeling your best on your next road trip:

·      Get enough sleep before you leave. You never want to hit the road when you’re tired. Instead, make sure you’re 100 percent awake and alert when you finally get behind the wheel.

·      Take breaks. This is one of the best things you can do. It’s also something that many people avoid, as they want to make good time. When you take breaks every so often, it gives your body the opportunity to recharge and recover.

·      Get enough to eat and drink. It’s easy to get dehydrated when you’re behind the wheel for a long period of time. It’s just as easy to eat junk, instead of focusing on a healthy diet. Don’t let either of these things drag you down.

·      Switch seats. Are you traveling with other people? Is there somebody else who can drive? Don’t hesitate to take some time off by letting somebody else take the wheel.

These are just a few of the many tips you can follow to feel your best on your summer road trip. By following these tips, you’ll be ready to hit the ground running once you reach your destination.

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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Muscle pain has a way of slowing you down. Furthermore, if not treated in the appropriate manner, it can cause a variety of other health concerns.

The most common causes of muscle pain are minor injuries – such as a strain – as well as overuse and stress. Fortunately, with the right treatment strategy, all of these concerns can be put in the past soon enough.

However, it’s important to pinpoint the exact cause of your muscle pain. Some of the primary reasons for this ailment include:

·      Muscle cramp

·      Muscle sprain, strain, or tear

·      Repetitive stress injury

·      Medication

·      Fibromyalgia

·      Flu

·      Rheumatoid arthritis

·      Dehydration

There are many reasons why you need to pinpoint the cause of your muscle pain, including the fact that this will help you decide on the best treatment strategy.

For example, if your muscle pain is due to overexertion, a massage may be the answer to your problems.

However, if there is an underlying medical condition causing the problem, it must be dealt with accordingly.

All in all, you should never take muscle pain lightly. Instead, find the problem and then implement a treatment strategy.

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 is no denying the fact that you “go hard” during your workout. For this reason, it’s just as important that you focus on the cool down process once your workout comes to an end.

This means something different to everyone, but should typically include:

·      Stretching

·      Hydrating

·      Drinking a protein shake

For some people, it’s a challenge to understand the benefits of cooling down after a workout. Consider the following:

·      It allows you to normalize both your breathing and heart rate

·      It prevents dizziness

·      It prepares your muscles for your next workout

·      It reduces the risk of cramping or muscle spasms

·      It reduces stiffness and soreness (both now and the next day)

Like many, you put a lot of time into making the most of your workout. While this should be commended, remember this: your workout is not complete until you cool down in the appropriate manner.

Once you understand the benefits of cooling down, it’s much easier to implement a strategy that allows you to do what’s best for both your mind and body.

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 it difficult to sleep during those warm summer nights? If so, you’re not alone. Fortunately, you don’t have to compromise on sleep just because the outdoor temperatures are on the rise.

Here are some top tips for staying cool at night:

·      Stick with cotton sheets. In short, cotton works best because it is breathable and promotes a higher level of ventilation. Both of these things can work in your favor as you attempt to remain cool.

·      Open the windows. Even if it’s warm outside, opening a few windows in your sleeping space will bring a breeze indoors. As a result, it will cool down quickly (especially after dark).

·      Use fans. If you have a ceiling fan in your bedroom, don’t hesitate to turn it on. The same holds true for portable fans. In short, fans increase air flow and can quickly lower the temperature in your bedroom.

·      Get creative. Here’s an example of how you can do this: stick your sheets in the freezer for five or ten minutes before bed. This sounds silly, but it will go a long way in keeping you cool (at least for the first 30 to 60 minutes).

So, there you have it. These are some of the best ways to keep cool on those warm spring and summer nights. As a result, you’ll find it much easier to get a good night’s sleep.

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 profession or how many hours you work, you know one thing to be true: back pain can set in at some point during your day. This is particularly true if you have a history of back problems.

Fortunately, there are several things you can do to prevent back pain from bogging you down. Consider the following:

·      Know how to properly lift heavy objects. This is important if you work in an industry, such as construction or warehousing, when lifting heavy objects is something you’ll do on a regular basis.

·      Take breaks. Do you sit in a chair most of your day? While this may not be physically demanding, it can still take a toll on your back. Be sure to take breaks every now and again.

·      Stretch before and after work. This may sound like overkill, but it can be the difference between avoiding back pain and inviting it. Taking this one step further, don’t hesitate to stretch during your breaks.

As you can see, it can be quite simple to prevent back pain at work. When you take these basic steps, it won’t be long before you’re avoiding this problem and feeling better about every day you spend on the job.

Final tip: if you do suffer an injury, don’t hesitate to seek medical treatment. Along with this, a massage may be just what you need in order to eliminate your pain and get back on your feet.

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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During the warm summer months, there may come a time when you want nothing more than to cool down in a hurry.

While there are many strategies for achieving this goal, none are more efficient than taking a cold shower.

In addition to cooling down, here are some of the other benefits:

·      Eases stress (which is something everyone can use!)

·      Relieves depression

·      Speeds up the recovery of muscle soreness

·      Improves circulation

·      Enhances your immune system

·      Refines both skin and hair

·      Increases your overall level of alertness

At first, you may not enjoy the idea of a cold shower. Instead, you’d much rather take a warm shower, as you consider this more comfortable.

However, once you experiment a few times with a cold shower, you’ll realize that the benefits far outweigh any potential drawback. Once you’re okay with the idea that the water will be cold at first, you’ll “stick it out” as to ensure that you can take advantage of the many benefits.

There is no better time than now to experiment with a cold shower. If you get on a regular schedule, you may soon find that this is changing the way you feel, both mentally and physically.

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 seeking a fun new way to get more exercise this summer? Are you open to any and all options?

If so, you should consider the many benefits of swimming. While this may not be your preferred method of exercise, this could change once you jump in the pool for the first time.

There are many benefits of swimming when compared to other forms of exercise, such as jogging or running. For example, swimming puts less strain on your body. As a result, you’re not causing harm to one part of your body as you attempt to improve another.

Here are some of the other benefits:

·      Improve strength and muscle definition

·      Improve flexibility

·      Build bone mass (perfect for older individuals)

·      Reduce inflammation

·      Burn calories

·      Help lower stress levels

With all these benefits in mind, there is only one thing left to do: find a swimming pool and jump in.

At first, you may not know what you are doing. Over time, however, you can develop a swimming regimen that allows you to get the exercise you’re seeking.

Final tip: don’t shy away from swimming because it takes a bit more work to get involved. If you keep an open mind, you’ll find it easy to locate a pool so that you can swim on a regular basis.

What do you think of swimming as a form of exercise? Is this something you have tried in the past? Will you experiment with this 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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Are you seeking a fun new way to get more exercise this summer? Are you open to any and all options?

If so, you should consider the many benefits of swimming. While this may not be your preferred method of exercise, this could change once you jump in the pool for the first time.

There are many benefits of swimming when compared to other forms of exercise, such as jogging or running. For example, swimming puts less strain on your body. As a result, you’re not causing harm to one part of your body as you attempt to improve another.

Here are some of the other benefits:

·      Improve strength and muscle definition

·      Improve flexibility

·      Build bone mass (perfect for older individuals)

·      Reduce inflammation

·      Burn calories

·      Help lower stress levels

With all these benefits in mind, there is only one thing left to do: find a swimming pool and jump in.

At first, you may not know what you are doing. Over time, however, you can develop a swimming regimen that allows you to get the exercise you’re seeking.

Final tip: don’t shy away from swimming because it takes a bit more work to get involved. If you keep an open mind, you’ll find it easy to locate a pool so that you can swim on a regular basis.

What do you think of swimming as a form of exercise? Is this something you have tried in the past? Will you experiment with this 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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If you suffer from allergies, this isn’t your favorite time of the year. Unfortunately, it won’t be long before your skin is itchy, your eyes are running, and your nose is clogged.

With all this in mind, there are a few basic skin care tips you can follow to ensure that you still look your best. Consider the following:

·      Use a daily serum. With this, you can strengthen the top layer of your skin to keep allergens on the outside looking in. Furthermore, don’t wait to wash your skin after entering your home from the outside.

·      Use a moisturizer on your nose. Does your nose always turn red during allergy season? Not only should you use a moisturizer, but make sure you only rely on high quality tissues. You don’t want to rub your nose with something irritating, such as a paper towel, as this will only worsen your situation.

·      Rely on eye drops. One of the top symptoms of allergies is red eyes and dark circles around the eyes. You can help combat both these concerns through the use of eye drops.

There is no denying the fact that the spring season will bring allergens to the area. Although you may be concerned about what this means to your health, there are steps you can take to protect your skin.

By following the advice above, irritated skin doesn’t have to drag you down this year.

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 the hot summer months closing in on us, it’s safe to assume that you’ll be spending more time outdoors. While there is nothing wrong with this, it’s important that you take care of your body along the way.

Heat exhaustion should always be in the back of your mind, as this condition should never be taken lightly.

In short, heat exhaustion comes about when you’ve been exposed to high temperatures for an extended period of time. Without the right approach to treatment, this can soon turn into heat stroke. As a result, it’s not out of the question for your body to suffer serious injury, such as damage to one or more organs.

The most common signs of heat exhaustion include:

·      Dizziness

·      Confusion

·      Fatigue

·      Fainting

·      Headache

·      Muscle cramps

·      Diarrhea

·      Vomiting

·      Nausea

·      Extreme sweating

·      Rapid heartbeat

If you’ve been exposed to heat, if you’re suffering from any of these symptoms, it’s better to be safe than sorry.

There are two things you should do at that point: hydrate yourself and move to a cooler place, such as an air conditioned home.

It can be a lot of fun to spend time outdoors during the summer months. Just make sure you’re health always comes first. Heat exhaustion is a serious health concern, and it should be treated as such.

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 weather moving into the area, it won’t be long before bees and wasps begin to swarm.

While most people can avoid being stung, this doesn’t hold true for everyone. If you find yourself in this unenviable position, it’s important to do a couple things.

First off, realize that a bee sting could cause a severe allergic reaction. For this reason, you need to watch for symptoms such as:

·      Difficulty breathing

·      Hives

·      Severe itching

·      Dizziness

·      Rapid pulse

·      Swelling of the throat and tongue

·      Loss of consciousness

If you have any reason to believe you’re suffering an allergic reaction, it’s imperative to receive immediate medical attention.

Conversely, if you don’t suffer a serious reaction, you can treat the sting with one of these home remedies:

·      Honey. This can help with healing the wound, as well as the itching and pain. Apply a small amount of honey to the site, cover it with a bandage, and leave it be for 30 to 60 minutes.

·      Baking soda. By mixing bake soda and water, you’ll end up with a paste that can help reduce the pain and swelling. After applying, cover the area with a bandage and leave it sit for 15 to 20 minutes.

·      Toothpaste. This sounds silly, but many people claim that it can reduce the pain and itching associated with a bee sting. All it takes is a little dab on the site of the sting.

So, there you have it. You now have a better idea of the steps to take should a bee sting you this spring or summer.

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 your feet ache, day in and day out? Is this hindering your ability to live your life? Are you ready for a change?

If you find yourself in this position, there are a few things you can do to relieve the pain in the near future.

First and foremost, you should pinpoint the location of the pain and discomfort. Is the pain in your heel? How about the arch of your foot? What about the ball? Once you pinpoint the location, you can then move forward with implementing the right treatment plan.

Here are a few things to consider:

·      Soak your feet in warm water for 15 to 30 minutes every night.

·      Get a professional massage.

·      Try physical therapy.

·      Give your feet some rest (stay off them for a day).

Some of these treatment strategies may generate positive results. Others, however, may not do much for your pain. Your job is to find out what works so you can use that particular treatment plan to your advantage in the future.

If all else fails, don’t hesitate to consult with your doctor. There may be a good reason for your pain. Once your doctor diagnoses the problem, you’ll then know exactly how it should be treated.

Have you experienced foot pain in the past? How did you deal with this?

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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Can you believe allergy season is closing in on us? While the cold weather may not be out of the area for good, the winter season is quickly coming to an end.

For many of us, this means looking forward to spending more time outdoors. It also means something else: allergy season.

Fortunately, with a proactive approach, you can stop allergies before they start. Here are a few things to consider:

·      Consult with your doctor. Don’t wait until your allergies kick in before you speak with your doctor about the measures you can take to find relief. Instead, now’s the time to have this discussion.

·      Get your home ready. What can you do around your home to stop allergies from impacting you this spring? This can include everything from getting a doormat to replacing carpet with hardwood.

·      Take what you need. If you know you’ll be outdoors during allergy season, take the necessary supplies with you. For some, this can include something as simple as eye drops.

With these tips in mind, you should be able to stop allergies before they start. As the days go by, don’t be afraid to adjust your strategy to ensure that you’re doing everything possible to live an allergy-free life! 

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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In a perfect world, you’d never have to set your alarm clock. Instead, you could sleep until you were good and ready to roll out of bed.

Unfortunately, this isn’t the real world for most. Instead, you have places to be, things to do, and people to see – all in the morning hours. For this reason, you need to get out of bed on time. Here are some tips that will allow you to do just that:

1. Review Your Health

Is there a reason why you can never seem to get out of bed in the morning? For example, you may have sleep apnea. Or maybe your diet needs adjusted. Speak to your doctor about potential causes.

2. Drink Water

Rather than dream of that first cup of coffee, keep a fresh bottle (or glass) of water on your nightstand. Once your alarm goes off, reach for the water and drink every last drop. This has a way of waking you up in a hurry.

3. Get Creative with Your Alarm Clock

Rather than set your alarm clock beside your bed, place it across the room. This forces you to get out of bed. If that doesn’t work, try an alarm clock that lights up. With this, you can experience “sunrise-like” conditions, even if it’s pitch black outside.

With these tips guiding you, you’ll find it much easier to get out of bed fast. As a result, you can start your day on a positive note for once!

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 on the search for a wellness studio? For example, you may be interested in a high quality massage or facial in the near future.

While you could simply choose the first wellness studio that you come across, this approach may lead you down the wrong path. Instead, you should focus on these three key details:

1. Services

The more services a wellness studio offers the better chance you have of finding the one that is right for you.

For example, there is more than one type of massage. With multiple options, you know you’ll get what’s best for your mind, body, and soul.

2. Team

It goes without saying that a wellness studio is only as good as its team.

Do the therapists have many years of experience? Are they able to provide a variety of services based on your needs?

Don’t hesitate to learn more about the team before scheduling an appointment for service. This will clear your mind and give you the confidence you need to move forward.

3. Pricing

It may not be the most important thing to look for when choosing a wellness studio, but it’s a concern that most people face.

Once you know what type of service you want, contact your preferred wellness studio to discuss pricing. From there, you’ll have a better idea of how much you’ll pay for the service you require.

If you focus on these three details when comparing and choosing a wellness studio, you’ll end up making a confident decision.

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 tired of your dry and damaged hair? Have you purchased and experimented with every hair care product imaginable?

If you’re ready to put this behind you once and for all, it’s time to get creative. It’s time to experiment with these home remedies:

1. Avocado

This super food can do more than improve your overall level of physical health. By combining it with one egg and applying to your wet hair, it can also restore moisture and shine.

2. Butter

You’re seeing that right: apply a small amount of butter to your dry hair. From there, leave it in place for approximately one hour. Once you rinse your hair and dry it once again, you’ll find that it has more moisture than ever before.

3. Olive Oil

This is one of the easiest remedies, as all you need is a half cup of warm olive oil and a little bit of time. Once you rub the oil into your hair, cover with a shower cup for 30 to 60 minutes. After that, you can shampoo and rinse.

So, there you have it. If dry and/or damaged hair is getting you down, one of these super easy home remedies may be just what you’ve been searching for.

Have you experimented with any of these ideas in the past? How did your hair respond?

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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If you’ve ever experienced a muscle cramp, you know just how painful and uncomfortable it can be.

With this in mind, you should do your best to prevent this situation in the future. Here are two of the top ways to prevent muscle cramps:

·      Stay hydrated. This is job number one, as a lack of hydration can quickly take a toll on your muscles. Make sure you drink enough water before and during physical activity, such as working out or running.

·      Stretch your muscles. Do you make it a habit to stretch before using your muscles extensively? If not, this is a habit that can have a positive impact on the health of your muscles.

Despite your best efforts, you may face a muscle cramp at some point. In this case, do the following:

·      Stretch the muscle and gently massage the area. Yes, it may take some time for the stretching and massage to kick in, but soon enough you’ll begin to feel better.

·      Apply cold or heat. For example, a warm towel can do wonders for a tight muscle. Also, don’t overlook the use of ice as a means of relieving pain.

A muscle cramp is not the worst pain you can experience, but it definitely has a way of causing extreme discomfort. If you’re susceptible to cramping, these prevention and treatment tips will go a long way in allowing you to avoid trouble in the future.

Do you have any other tips for preventing and/or treating muscle cramps?

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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Many people think they have to spend hours on end at the gym in order to improve their overall level of health and well being.

While there’s nothing wrong with a good gym workout, it’s not the only type of physical fitness to consider.

Did you know that there are many benefits of a regular walking routine? Consider the following:

·      Walking can help you maintain a healthy weight.

·      It can prevent a variety of serious diseases, including but not limited to type 2 diabetes and heart disease.

·      With the right approach, walking can strengthen both your muscles and bones.

·      Walking can have a positive impact on your mental well being.

Along with all of the above, there’s one last thing to consider: it’s easy to get into a walking routine.

You don’t need any special equipment to get started. Furthermore, it doesn’t matter where you live. As long as you’re dedicated, as long as you have a few minutes of time, you can get started.

If you’ve never experienced the benefits of implementing a regular walking routine into your life, now’s the time to do so. You may be surprised at the benefits it can have on your physical and mental well being! 

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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