August 2010

August Specials

• Facebook Special – $5 credit on your account for “Like” of Amber Moon Studio, and another $5 for referring your friends to the same page.
• Athlete Special – 1^st massage within the 2 weeks prior to your event, regular price; 2^nd massage within 1 week after your event, 50% off.
• Referral Credit – refer a new client to Amber Moon Studio, and receive a $10 credit on your account as a token of my appreciation.

Caffeine and…

… exercise:  Ever need that jolt of caffeine to get your system moving prior to exercising?  For moderate intensity exercise, it just might work!  Keep your caffeine levels between 350 -500 mg (1 cup of brewed coffee = 150-250 mg).  These smaller amounts of caffeine may change your perception of exercise, so that the moderate intensity work you are doing seems easier.  Above 600 mg of caffeine, you may experience dehydration, which can lead to poor temperature control while you are exercising, and may increase your heart rate at rest (that feeling of “on edge”) – thus hampering your ability to exercise if it’s too high to start with.

… massage: Massage, any form, is intended to create a relaxation response in your nervous system. If you drink caffeine regularly, this can be counter-productive to achieving this benefit of massage.  Because caffeine is a stimulant and thus can make your muscles tighter, it will take a longer time for your muscles, and nervous system, to relax (1).  You can still get this response, however it’s just going to take longer, depending on the amount on caffeine you take in.  This constant increase in muscle tension leads to pain, so if you are using massage to help counter pain, this can slow down your progress.

Getting off caffeine can reduce your tension/pain, and sometimes eliminates it altogether. Cutting down even a little helps, going from a little to nothing helps is even better! Many people are sensitive enough to caffeine that a small amount makes a big difference in their tension and pain. Green tea (even though it has many beneficial qualities) or chocolate (I heard those gasps…) are enough to cause tension/pain for many people. The only way to find out what effect caffeine has on you is to stop using it.  Remember – change is a challenge, but you CAN do it!

… life: Even if you only have one cup first thing in the morning, your sleep quality that night is diminished. You wake feeling less refreshed, and grab a cup. Then you get drowsy in the afternoon from lack of quality sleep the night before, and head for another cup. It’s a vicious cycle. Starbucks has you hooked.

Caffeine reduces REM sleep (Rapid Eye Movement). This means less dreams, therefore less chance for your deep mind to do emotional processing. With this reduction or elimination of the deepest sleep, there is less recovery from physical stress, less benefit from exercise or massage, and less HGH (Human Growth Hormone) release (needed for recovery & repair of the body). The inability to descend fully into deep sleep is associated with Fibromyalgia Syndrome (FMS) and Chronic Fatigue Immune Deficiency Syndrome (CFIDS).

Regular caffeine use has significant blood volume and neural effects (as previously mentioned) in habitual coffee drinkers, and it may exaggerate your responses to the stressful events of normal daily life. Repeated daily blood pressure elevations (“another cup of Joe please”) and increases in the stress reactions caused by caffeine may contribute to an increased risk of coronary heart disease in the adult population (2).  The elevation of blood pressure due to caffeine appears to add to that elicited by stress (1+1=4)(3).
Caffeine may give you the appearance of anxiety neurosis (emotional tension). Symptoms such as nervousness, irritability, headache, lethargy, insomnia, irregular heart rates, nausea, vomiting, and diarrhea may be resolved by reducing caffeine intake (4).
Caffeine is in coffee, green/white/black teas, chai, kombucha, sodas, sports gels, energy drinks, and OTC pain drugs. Read your labels, see what you’re taking in.

On the good side, moderate consumption of caffeine, somewhere in the range of 300-500 mg, has cardioprotective benefits (yep, its good for your heart). Please remember this says moderate – 1-2 cups of coffee per day (or 1 Starbucks tall?).  Teas also have lots of antioxidant, so cutting them out completely may not be necessary.  Weigh the pros vs. the cons.  Talk to someone more knowledgeable – your doctor, or a registered dietitian (RD).  Find out what is best for YOU.

People who have quit caffeine often note they have less anxiety, less anger, and feel less stressed. It may take a month or two for this to happen.  I freed myself from the grasp of Starbucks in May 2010, and sleep much more soundly, feel MORE invigorated and ready to bounce out of bed most mornings, and I save a lot of money!  Caffeine withdrawal can be a challenge, but the benefits of it are well worth it.  First, set your mind to doing it. Second, cut it out slowly.  As you are cutting it out, try drinking more water to help avoid potential withdrawal headaches.  Amanda Fearheiley, RD, LD, also has some other helpful suggestions below.

(1)    Caffeine’s Effects are Long-Lasting and Compound Stress from Duke Health

(2)    Caffeine Affects Cardiovascular and Neuroendocrine Activation at Work and Home from Psychosomatic Medicine

(3)    Caffeine and cardiovascular responses to stress from Psychosomatic Medicine

(4)    Journal of the American Medical Association 229(12)1563-1564, September 16, 1974

Everything under the Moon

• New scent for face massage: Jasmine!  Please ask to smell it, and to try it  during your next massage.  I’ve still got the unscented and Green Tea scent.
• I’ve also got new light scents around the Studio – Grapefruit Fresh (odor absorbing) and French Vanilla. The Hinoki Mist is still here. Please let me know how you like the scents, and if the strength of them is okay.
• Please remember that if you are sick, or think you might be sick, please cancel your appointment. Germs are pesky little things, and as much as I sanitize, I still might miss a few of them.  They can infect me, or another client.  Be kind to all that Amber Moon Studio serves, so that I may do the greatest good.

From other realms of the galaxy

So, you think you might be hooked on caffeine, but still want to have energy?  Here are some tips provided by Amanda Fearheiley, RD, LD:

• Don’t quit cold turkey. Caffeine is addictive, and you are likely to have withdrawal symptoms if you suddenly begin to abstain from it completely.
• Slowly wean yourself from fully caffeinated beverages by mixing them with decaffeinated varieties.
• Fuel yourself with food.  Be sure that you are having a light carbohydrate snack prior to exercise and a light carbohydrate snack directly after exercise.  After your exercise is complete, try to eat a well-balanced meal within 1-2 hours.
• To maintain consistent energy levels throughout the day, you should go no longer than 4 to 5 hours without eating. Be sure to include whole foods such as fruits, vegetables and whole grains plus protein sources, every time you eat.
• For more information or to speak to a registered, licensed dietitian, call Amanda at 512-745-3946 or email fearheileyrd@yahoo.com

Does your clothing need a jolt? Check out Phoenix Clothing. Amp up your work-out wardrobe with hot prices on cool clothes. She’s got a facebook page or give Cori a call at # 512-326-9202.

Updated Studio Information

Monday               12-7p

Tuesday               3-7p

Wednesday        2:30-5:30p

Thursday             3-7p

Friday                    9a-6p

Please note: Lunch break on MWF from 1-2:30p; on T/Th from 1-3p

Regular classes

Tuesdays/Thursdays

12-1p – Cycle @ Northwest YMCA

Wednesdays

10:45-11:45a - Senior Yoga @ Northwest YMCA

12-1p – Mid-Day Yoga @ Northwest YMCA

6-6:45p – Cycle @ Northwest YMCA

Thursdays

9-10a – Pilates @ Premier Lady Fitness (Far West location)

Services offered

Yoga

Pilates (mat, Cadillac tower, chair, small equipment)

Massage (swedish, sport, deep, myofascial unwinding)

Integrated therapy (body work & neuromuscular retraining)

Reiki & Energy work

Lifestyle wellness coaching

Personal training

Swim lessons

Triathlon training

This entry was posted on Saturday, August 7th, 2010 at 12:24 pm and is filed under Newsletter. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.