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If you’ve ever had a muscle cramp in the past, you know just how painful it can be. While it doesn’t last a long time (typically), this type of cramp has a way of slowing you down.

There are several steps you can take to both prevent and treat muscle cramps. Let’s start with two tips for prevention:

·      Stay hydrated. Generally speaking, you need to drink enough liquids every day to remain hydrated. If you neglect to do so, don’t be surprised if muscle cramps, among a variety of other issues, begin to set in.

·      Stretch your muscles. It’s important to do this both in the morning and evening. Also, if you’re taking on any physical activity, such as jogging, be sure to stretch.

Here are some of the things you can do if you need to immediately treat a muscle cramp:

·      Experiment with cold or heat. For example, taking a warm bath may provide immediate relief. The same holds true with applying ice.

·      Massage the area. Gently rub the muscle in an attempt to help it relax. It may take some time, but this can help relieve the pain and get you back on track.

So, there you have it. These are a few of the many things you can do to prevent and treat 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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There could come a time when your medical team suggests physical therapy. While this may not be appealing to you at first, it’s important to become familiar with the many benefits.

Once you realize what physical therapy can do for you, it won’t be long before you’re excited about getting started. This may be just what you need in order to feel better.

Here are some of the top benefits of physical therapy:

·      Reduce or eliminate pain

·      Avoid surgery or other medical procedures

·      Improve mobility and flexibility

·      Recover from a sports injury

·      Improve your balance

·      Manage a variety of health concerns

Going into your first physical therapy session you may not have any idea of what to expect. While it can be a challenge to get up and running, once you’re in the swing of things you’ll feel good about the progress you’re making.

For many people, the benefits of physical therapy are apparent after one session. Others, however, need to stick with this over the course of several weeks (or longer) to see progress and reach their goals.

If you have reason to believe that physical therapy could help improve your health and well being, now’s the time to learn more.

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 are many benefits of sleeping in a cooler room at night, including the potential to cure insomnia, reduce stress, and treat depression.

If all that sounds exciting to you, now’s the time to make a change to the temperature in your bedroom. Here are some of the many ways to cool yourself down when you sleep (all without jumping through hoops):

·      Open a window. Depending on the outdoor temperature, this may be the best way to lower the temperature in your home to the perfect level.

·      Use a fan. For some, this is just what they need to cool them down. Even better is the fact that the feeling of air blowing on you can be calming.

·      Don’t wear socks (and stick your feet out of the blankets). This one trick can go a long way in releasing excess heat, thus lowering your body temperature.

You may not like the thought of sleeping in a cool room, especially during the fall and winter months, but it’s something you should experiment with. Once you make this change, you may soon realize that it’s benefiting your health in a number of ways – and there’s nothing more important than that.

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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The pain and discomfort associated with a muscle strain can linger for many weeks or longer, especially if you don’t implement the right treatment strateg

Conversely, if you receive prompt treatment after suffering a strain, you put yourself in position to make a fast recovery.

Here are the many benefits of prompt treatment after this type of injury:

·      Reduced pain and discomfort

·      Easier to make a full recovery without taking prescription or over the counter drugs

·      Quicker return to action, such as exercising, playing sports, etc.

·      Less chance of the injury lingering over the long run

·      Less chance of recurrence

With all this in mind, you should never wait to treat a muscle strain. The moment you suffer this injury is the moment you should plan out your treatment, which typically includes both rest and ice.

The longer you wait to initially treat a muscle strain the more difficult it becomes to control the pain and make a fast recovery. Is that a risk you want to take?

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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Now that summer is in the past, it’s time to turn your attention to the many things that make the fall season so enjoyable.

Just because it’s cooling down and the leaves are changing doesn’t mean you have to spend any less time outdoors. Some people continue to work outdoors, such as in their garden, while just as many enjoy exercising in the colder temperatures.

Here are three fall season injuries to be aware of, as you don’t want one of these to sneak up on you:

·      Back injury as the result of heaving lifting, pushing, or pulling. As you ready your yard for fall, it’s common to overexert yourself. Don’t push too far, as it could lead to a back or neck injury.

·      Dehydration. Just because it’s cooler outside doesn’t mean you can’t become dehydrated. Keep this in mind when cutting the grass, working out, or doing any other type of physical activity.

·      Neglecting your body on cool mornings. An example of this would be forgetting to stretch before a cool, early morning workout.

What are your thoughts on these three fall season injuries? Has one or more of these impacted you in the past?

If you have any personal tips for avoiding these types of injuries, be sure to share your feedback below.

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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Unlike the flu, symptoms of a cold typically arrive over the course of several days. For this reason, if you know the early warning signs, it’s often easy to see this coming (giving you time to prepare).

Here are some of the more common early signs of a cold:

·      Sore throat. A common symptom of viral infections, this is often the first sign that a cold is on the way.

·      Runny nose. Is mucus building up in your nose and throat? Are you finding it more difficult to breathe? This is another common sign of a cold.

·      Sneezing. As your body attempts to rid itself of anything that could cause harm, it’s natural for you to sneeze (and cough) more often.

·      Fatigue. The cold virus has a way of dragging you down, making you feel tired and under the weather in an overall sense.

While there is no cure for the common cold, if you begin to experience these symptoms you can ready your body to fight it off. For example, make sure you get plenty of water as to remain hydrated at all times.

Now that the fall season is closing in fast, it may only be a matter of time before you begin to experience the early signs of a cold.

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 want to look and feel your best, it’s imperative that you get enough sleep at night.

For most adults, seven to eight hours is the sweet spot. While it sounds easy enough, you may find yourself coming up short time after time.

Here are three reasons why you may not be getting enough quality sleep at night:

·      Poor diet. Are you drinking coffee before retiring for the evening? How about eating a boatload of spicy food? What you eat and drink in the hours leading up to bedtime will impact whether or not you fall asleep quickly (and stay asleep all night).

·      The use of electronic devices. Do you spend time watching television before bed? How about browsing online on your smartphone or tablet? All of these things can stimulate you, which makes it more difficult to fall asleep in a timely manner.

·      Uncomfortable mattress. Let’s face it: a comfortable mattress is important to getting a good night’s sleep. If you don’t like your current mattress, it’s time to pinpoint the problem and make a change.

These are just a few of the many reasons why you may not be getting enough quality sleep at night.

If you make changes in one or more of these areas, you may find it easier to get more sleep when the time comes – and there’s no better feeling than that!

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 it can be a challenge to get out of bed in the morning. This is especially true if you are faced with a full day of work.

While you may be able to muster up enough energy to make your way through the early hours of your workday, it’s only common to begin to fade as the hours go by.

Here are several reasons why you may be losing energy and focus in the afternoon:

·      As a working adult, you need to get somewhere in the range of seven to nine hours of sleep per night. If you’re coming up short, you may find it difficult to rise in the morning. You’ll also find it difficult to stay on the ball as the day goes by.

·      Too much emphasis on caffeine in the morning hours. Do you head straight for your coffee maker in the morning? How about an energy drink? While this may help you feel good early in the day, it could lead to a crash around lunch. Do yourself a favor and experiment with decaf coffee products or another type of beverage. It’s a big adjustment at first, but it could be just what you need.

·      Lack of movement throughout the day. Do you sit at a desk all morning long? This may sound ideal, especially when you are tired, but it will only make things worse on you as you move toward the end of your day. Do your best to stay active, such as by taking short walks during your breaks. Here are some great ideas for exercising on the job.

When your workday comes to an end, don’t head home for a nap. Doing this will only make it more difficult to sleep at night. Instead, opt to do something that could clear your mind and reduce stress, such as a massage.

All of these tips will help you keep a high level of energy throughout your day.

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 deal with tension headaches on what seems like a regular basis? Do you struggle to find fast and efficient pain relief?

If this sounds familiar, you need to learn more about treating tension headaches. There are several steps you can take to find the relief you’ve been seeking:

·      Over the counter pain reliever. It may not be something you want to turn to every time you have a headache, but Advil or Tylenol, for example, can help bring relief.

·      Acupuncture. This is something many people overlook, however, it’s one of the best treatments for chronic headache pain. Once you give this a try, you may find that there is no better way to find relief.

·      Massage. Did you know that massage can relieve tension and reduce stress? As a result, it can kick tension headaches to the curb. You don’t have to get a massage every day for it to be effective. Instead, find a schedule that works for you and stick with it.

As you can see, there are many ways to treat a tension headache. You should never assume that you must continue to live with the pain and discomfort.

By using one or more of these treatment methods, it won’t be long before you begin to feel better – and there is nothing better than that!

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 back to school season right around the corner, it’s safe to say that you’ll have a lot on your plate in the days and weeks to come.

Although you have a lot to accomplish in a short period of time, here are some things you can do to prepare your child for a healthy start to the new school year:

·      Opt for an earlier bedtime. It may be a tough habit to break, but make sure your child goes to bed earlier now that school is back in session. This will have him or her feeling good in the morning.

·      Start the day with a healthy breakfast. Yes, it’s true: breakfast really is the most important meal of the day.

·      Visit the doctor. It’s not something you have to do, but a visit with your doctor’s pediatrician will help make sure everything is in order for the school year.

·      Encourage your child to eat healthy throughout the day. One of the best ways of doing this is to pack a healthy lunch.

·      Make the most of evenings and weekends. Although school is back in session, you still want your child to enjoy the rest of summer. As long as your child is on track with their schoolwork, let them have a good time after school and/or on the weekends.

So, there you have it. These are just a few of the many things you can do to prepare your child for a healthy start to the new school 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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Treating a neck strain is easier said than done. Although this may not be the most serious injury, it can cause you quite a bit of pain and discomfort if it’s not taken care of in the appropriate manner.

Here are several things to consider when treating a neck strain:

·      Seek immediate medical care, especially if your strain was caused by a car accident or other serious situation

·      Apply heat to the area as to ease the discomfort caused by muscle spasms

·      Use pain medication when necessary, such as Advil or Tylenol

·      Don’t put any additional stress on your neck (get plenty of rest)

·      Follow up with your doctor in the future (if necessary)

Along with all the above, a professional massage can go a long way in helping reduce the pain associated with a neck strain. You don’t want to jump into this the same day as your injury, but as you begin to recover it’s one of the best things you can do to speed up the process.

A neck strain has a way of holding you back from living the life you enjoy. If you find yourself dealing with this injury, seek the best treatment strategy and then stick with it until you receive the relief you’ve been searching for!

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 believe that a massage does nothing more than loosen muscles and treat injuries. While these are great benefits of a massage, there are other things you need to know.

Here are some of the many physical benefits of a massage:

·      Relieve chronic pain

·      Speed recovery from an injury

·      Lower blood pressure

·      Reduce the impact of stress on your body

Along with all the above, a massage simply feels good – and there is nothing better than that.

If those benefits aren’t enough to get you excited, here’s something else to think about: a massage can enhance wellness and relaxation. Here are some of the top benefits:

·      Boost immunity

·      Calm the central nervous system

·      Release toxins from tissues

·      Increase circulation

In other words, a massage can help put your mind at ease.

If you’ve never had a massage, you are missing out on all of these benefits, as well as many others. There is no better time than now to schedule an appointment with a professional and take full advantage of everything a massage has to offer!

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 summer in full swing, it goes without saying that you’re spending a good amount of time in your yard.

While there is nothing more enjoyable than working outdoors, you realize that this could lead to injury if you’re not careful.

Here are some of the many types of yard work that commonly lead to a muscle strain:

·      Gardening. All of that bending over, lifting yourself up, and shuffling from one location to the next can cause a muscle strain. This often happens when you least expect it.

·      Mowing the lawn. Let’s face it: pushing a lawnmower around your yard can be a difficult task. If you’re not careful about how you treat your body, you could suffer a muscle strain at some point.

·      Lifting. Any time you bend over to lift something you run the risk of straining your back. This is particularly true if the item is heavy, such as a bag of soil or mulch.

If you have any reason to believe that an activity increases your likelihood of a muscle strain, take the right steps in protecting yourself.

For example, make sure you stretch before you tackle any physical activity. Also, don’t push, pull, or lift an item that is too heavy. Instead, ask somebody for help.

If you strain a muscle – regardless of how it happens – be sure to get the proper amount of rest and treatment in the days and weeks to come. A few days away from the yard, coupled with a massage, may be all you need.

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 vacation planned for this summer (or fall)? Are you looking forward to relaxing during your time away from home?

Although you’re sure to get some rest on vacation, this doesn’t mean that you should completely shutdown. In fact, there are many ways to workout even when you are away from your comfort zone.

Here are a few ideas to consider:

·      Hotel exercise room. If you’ll be staying in a hotel, you might as well book one with an exercise room. This gives you a place to workout, all without having to leave the property.

·      Local gym. This may cost you a few dollars, but visiting a local gym is a great way to gain access to the high quality equipment you may already be used to using.

·      Walk, run, or jog. It doesn’t matter where you’re vacationing, it’s safe to say you can find somewhere to walk, run, or jog. For example, if you’re staying on the beach, make it a habit to take a run on the sand every morning. Talk about a great way to start your day!

Don’t let anyone tell you that you have to take a break from working out when you’re on vacation. You don’t have to dedicate your entire trip to this, but there are things you can do to stay on track.

Are you the type who enjoys working out, even when vacationing? Share some of your best tips in the comment section below!

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 may come a point when you realize that your current workout routine is no longer exciting. You may also find that it’s no longer generating the results you were hoping for.

If you find yourself in this position, it’s time to review your current workout routine with an eye toward making a change. Here are a few reasons why it may be time to revamp your current approach.

·      You’re bored. Simply put, if you’re bored with your workout routine it’s time for a change. Here’s why: you don’t want to become lazy, but instead want to stay engaged from the beginning of your workout until the end.

·      The results aren’t there any longer. Early on, your workout routine may have been generating top of the line results. However, now that it’s stale, you may not be getting exactly what you want out of the process.

·      You want to try something different. You don’t need a reason to alter your workout routine. There may simply come a time when you want to experiment with something different. For instance, if you’ve never used free weights as part of your routine, you may want to implement this approach in the days to come.

These are just a few of the many reasons why your workout routine may need revamped. If you find that this is the case, don’t hesitate to take the first step in making a change. You may look back and realize this is the best thing you’ve ever done!

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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Let’s face it: when you workout isn’t nearly as important as actually doing so. However, some people find that they’re more likely to “put in work” at certain times of the day.

Here are some of the top reasons to workout in the morning:

1. Get Your Juices Flowing

Are you the type of person who struggles to get up and running? If so, nothing cures this better than a solid morning workout.

Once you have this out of the way, you’ll feel better about what the rest of your day will bring.

2. Improved Confidence

Do you want to feel your best, both mentally and physically, as you begin to tackle your day? If so, it’s time to experiment with a morning workout routine.

Self-confidence is a big deal, and a good workout can give you just what you need to feel the best about yourself.

3. Don’t Have to Worry About it Later

When you miss your morning workout, you know you’ll have to find time for this later in your day. Unfortunately, this has a way of weighing on your mind as the hours begin to disappear.

When you workout in the morning, you don’t have to worry about it later on. This gives you a clear mind as you tackle the many tasks that are waiting on you.

As you can see, there are quite a few reasons to workout in the morning. If any of these hit home, it may be time to adjust your approach.

When do you typically workout? Why do you choose that time of the day?

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 ready to tackle a killer workout session at the gym? Are you doing some exercise around home? Either way, you need to prepare accordingly.

Here are several mistakes that many people continually make before working out:

·      Skipping the warm up. It sounds like a good idea to dive right into your workout, but this can cause you trouble soon enough. Before you do anything, make sure you take 10 to 15 minutes to warm up. Any repetitions of motion, combined with stretching, will get you ready to go.

·      Eating poorly. Did you just eat a few pieces of pizza? Did you just down a couple cans of soda? This may be why you want to workout, but remember this: hitting the gym right away could actually make you ill. You’ll want to give your body enough time to digest the food you just ate.

·      No plan for your workout. As excited as you may be about your workout, don’t dive right in without a plan. Instead, plan out what you’ll be doing, as this allows you to move from one exercise to the next in a more efficient and effective manner.

These are just a few of the many mistakes that people often make before working out. By avoiding these, you’ll find yourself making more progress from the start.

Have you made any other mistakes in the past? What steps do you take at the present time to avoid these once again?

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 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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