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of me is yours to

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a fresh new perspective on health and wellness | MassageEnvy.com

s p r i n g 2 0 1 3

Reflexology is the secret to head-to-toe relaxation page 10

steps to better skin

Why a Pre-Weddingmassage is a must

Put a Springin Your Step

meme

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2 massage envy magazine spring 2013 MassageEnvy.com

| BRIGHT IDEAS FOR A BALANCED LIFEenlighten me

Relaxation: Pass It OnFriends don’t let friends get stressed. With this important pledge in mind, Massage Envy o� ers excellent incentives to its members, including guest passes that allow members to introduce a friend to the joys of massage with a one-hour treatment at the introductory rate. If a friend becomes a member within your fi rst 30 days of membership, you get a free one-hour massage. Plus, you can share a membership massage each month with a friend for a transfer fee of only $10. For more information, visit MassageEnvy.com/Membership.

Rheumatoid Arthritis: Spotting the SignsRheumatoid arthritis (RA) is an autoimmune disease that a� ects more than 2 million Americans, causing painful joint infl ammation and, in some cases, disrupting proper organ function. Because early detection is key to treatment, it’s important to know these warning signs.

me massage envy magazine, spring 2013. MassageEnvy.com. Published for Massage Envy by McMurry/TMG, LLC. me massage envy magazine is published for the purpose of disseminating information for the well-being of the general public and Massage Envy’s members. The information contained in me massage envy magazine is not intended for the purpose of diagnosing or prescribing. Please consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. Copyright © 2013. All rights reserved. If you wish to be removed from the mailing list, please tear o� the shipping label and mail it to Remove Me, PO Box 17910, Phoenix, AZ 85011 or go to acd.mcmurry.com. Creative direction by McMurry/TMG, LLC.

facebook.com/MassageEnvytwitter.com/MassageEnvytouchofwellnessblog.com

Joint sti� ness. The earliest and most com-mon symptom of RA is pronounced morning joint sti� ness. But unlike the garden-variety achy knee or tender elbow, the soreness usually a� ects both sides of the body.

Breathing pain. Su� erers may experience pain while taking a breath.

Dry eyes and mouth. In addition, eyes may burn or itch.

Numbness. RA can cause numbness, tingling or burning in the hands and feet, a symptom of compromised circulation in the body.

Nodules. Roughly a quarter of adult RA

su� erers develop fi rm lumps under the skin, typically near a� ected joints. Though not always painful, such nodules usually indicate a more severe form of the disease. As with any of the other symptoms, seek medical consultation immediately.

RA can have a devastating impact on the body and limit daily activities. But massage can help by relieving and controlling some symp-toms. Through a partnership with the Arthritis Foundation, Massage Envy hopes to be part of the solution. To learn more, visit MassageEnvy.com/Healing-Hands-for-Arthritis.

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spring 2013 massage envy magazine 3MassageEnvy.com

Rheumatoid Arthritis: Spotting the SignsRheumatoid arthritis (RA) is an autoimmune disease that affects more than 2 million Americans, causing painful joint inflammation and, in some cases, disrupting proper organ function. Because early detection is key to treatment, it’s important to know these warning signs.

Massage Envy expert answers your questions

Q & Ahhh

Q: How can massage help manage symptoms of rheumatoid arthritis?A: Rheumatoid arthritis (RA) is a chronic inflammatory disease of the joints that can result in chronic pain, loss of function and disability. Other symptoms include fatigue, loss of appetite and depression.

A recent study, conducted by the Touch Research Institute and sponsored by Massage Envy, showed that moderate pressure massage is effective for managing symptoms of RA. In this study, participants with RA in the upper limbs were provided arm and shoulder massages once a week for a four-week period. Participants were also taught self-massage and instructed to do these techniques daily. At the end of the four weeks, participants reported less pain, greater grip strength and greater range of motion in their wrists, elbows and shoulders.

Study participants also reported lower anxiety and depressed mood levels. This shows that receiving massage on a regular basis is positive for the overall physical and emotional health of those suffering from RA.— C.G. Funk, Licensed Massage Therapist and Vice President of Industry Relations and Product Development for Massage Envy

Do you have a question for our experts about massage therapy? Contact info@MassageEnvy.com. Type “Ask C.G.” in the subject line.

How Does He Do It?As a massage therapist at Massage Envy in Phoenix, Tony Reese spends his days helping others unwind. But how does Tony beat stress?

Right off the bat, after work, I go hiking. Our

house is across the street from some really nice trails, so it’s very con-venient for me. I also do rock collecting and photography, so I can knock out all three of these stress-beaters in one hike. More generally, I try to maintain a nice balance of food, nutrition and sleep. Honestly, my job is a dream. The most stressful thing about it is keeping the lotion bottle filled up.

me massage envy magazine, spring 2013. MassageEnvy.com. Published for Massage Envy by McMurry/TMG, LLC. me massage envy magazine is published for the purpose of disseminating information for the well-being of the general public and Massage Envy’s members. The information contained in me massage envy magazine is not intended for the purpose of diagnosing or prescribing. Please consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. Copyright © 2013. All rights reserved. If you wish to be removed from the mailing list, please tear off the shipping label and mail it to Remove Me, PO Box 17910, Phoenix, AZ 85011 or go to acd.mcmurry.com. Creative direction by McMurry/TMG, LLC.

Tony Reese

One fully expects candy bars and soda to be loaded with sugar, but shiitake mushrooms? It’s true. Many common, otherwise healthy foodstuffs are major sugar offenders. Here are some of the more surprising culprits.

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Figures reflect grams of sugar per 100-gram serving. For reference, 100 grams of jelly beans contains 70 grams of sugar, while a comparable amount of fresh broccoli has just 1.4 grams.

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MassageEnvy.com4 massage envy magazine spring 2013

| helping you put your best face forwardrejuvenate me

Sleeping Beauty4 simple tips to enhance your complexion overnight

You can’t wait a second longer to finally crawl into bed after an exhausting day—we’ve all been there. And that often means skipping your nighttime skincare ritual. After all, one night won’t hurt, right?

Wrong, says Howard Murad, MD, founder of Murad Inc. “It’s more than simply not remov-ing your makeup. When you skip cleansing your face, the pollution and debris your face has been exposed to all day stay on your face all night,” he says.

Here, Dr. Murad offers four simple tips for adopting a realistic nighttime skin routine that can keep you looking and feeling refreshed each morning.

1 PrePare Your mind for rest.Dr. Murad’s full-spectrum approach to

skincare says that for your skin to be at its best, all aspects of your health need to be considered. This includes sleep, he says, and we need to address internal, topical and emotional aspects of rest.

Does Your Skin Need a Boost?Have unhealthy habits and winter weather

left your skin looking less than vibrant? get your glow back by scheduling a facial at a massage envy spa near you. to find a

location, visit MassageEnvy.com and click “find a clinic.”

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spring 2013 massage envy magazine 5MassageEnvy.com

Restful sleep allows the entire body to regener-

ate. “Find ways to calm your brain, especially the 30 minutes leading up to bedtime,” Dr. Murad says. “I recommend a hot bath, yoga or reading a book. Turn off the TV if possible.”

2 Load up on water-rich foods before bedtime.

You can set the stage for glowing morning skin at dinner. Pair a fresh salad with a salmon fillet, which is more than 60 percent water and rich in omega-3 fatty acids, and your skin will thank you. Chicken, beans and pasta are also great choices, but watch sodium content and fatty dressings, which dehydrate skin. By choosing antioxidant-rich foods that have high water content, you’re increasing your body’s capacity to heal itself, Dr. Murad says.

3 cLeanse and moisturize each and every night.

Washing your skin before bed isn’t just about taking off your makeup. It’s crucial to remove the dirt and debris that has accumulated throughout the day so that your moisturizer can be absorbed, Dr. Murad says.

In addition to your daily moisturizer, be sure you have a night cream that addresses your individual skin needs, such as acne or aging. Murad Hydro-Dynamic Ulti-mate Moisture is recommended for all skin types, and locks in moisture for up to eight hours, which can help ensure a morn-ing glow. You can also ask your Massage Envy aesthetician for night cream recommendations.

4 think twice about where

you rest your head.Because we sweat more at night, our pillowcases become sources of built-up dirt and oil. Wash your pillowcase frequently, and change your pillow on a regular basis. Remember to always choose pillowcases made of fabric that is gentle on the skin, Dr. Murad says. — By Julie Wlodychak Borm

In each issue of Massage Envy magazine, Howard Murad, MD, founder of Murad Inc., answers reader questions. This issue, he discusses how the SPF (sun protection factor) in your foundation interacts with the SPF in your moisturizer.

Q: every morning, i apply a moisturizer that is spf 50. i have foundation with an spf of 20. does the foundation’s 20 spf negate the 50 of my moisturizer? how do they interact? — Barbara in Las VegasA: Barbara, thank you for your question! The simple answer is that the 50 SPF and 20 SPF together aren’t a 70 SPF, but their protection

is more than just 50 SPF.To explain further, your foundation and mois-

turizer do positively interact and become even more beneficial because they probably have dif-ferent ingredients in them. When you have foun-dation and moisturizer that both include SPF, you won’t negate the SPF between the two, but it is not going to be accurate to add them together for a total SPF rating (20+50=70). To be safe, you can assume your total SPF rating is slightly higher than the highest SPF.

In the future, ensure your sunscreen and makeup have UVA and UVB protection of at least SPF 15, and that the formulas also include antioxidants.

Do you have a skincare question you would like to ask Dr. Murad? If so, send an email to askdrmurad@MassageEnvy.com or send a tweet to @DrMurad. Your question may be used in the next issue!

Ask Dr. MuradMassage Envy’s skin expert answers your questions

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6 massage envy magazine spring 2013 MassageEnvy.com

|heal me helpful hints for your good health

Make those “huh?” moments a thing of the past

Boost Your Brainpower

Forgetting where you put your phone, what you were going to buy at the store or why you walked into a particular room can happen to anyone. That doesn’t mean it’s any less frustrating. Take steps today to keep your mind sharp, combat forgetfulness and boost your brainpower.

Focus Your Mental energYThink about memory—and the process of remember-ing—as if you need to recall where a book is filed in the library. You need to know what book you are looking for and where it is in the library, and then you need to retrace your steps to find it.

“Focus and concentration are key components of the first steps in the memory process,” says Larry McCleary, MD, a neuro-surgeon and the author of Feed Your Brain, Lose Your Belly.

Focusing intently on what you need to do or where you put something makes it much easier to recall later. Invest your atten-tion and mental energy on the task at hand and mentally repeat what you’ve heard or experienced to help cement it for easy recollection later.

slash Your stressCertain things can exacerbate forgetfulness. Sleep deprivation, multitasking, alcohol consumption and certain medications can all inhibit brain function, but acute or chronic stress is perhaps the most common memory blocker.

“It’s almost like your brain is paralyzed and unable to function,” McCleary says. “[Stress] also makes you more likely to become distracted.”

get activeGet your body moving to get your brain moving. “Studies have revealed that merely walking with a friend for 30 minutes three times a week improves mental function and memory,” McCleary says. He suggests combining resistance training with aerobic exercise to stimulate different areas of the brain. — By JoAnna Haugen

Say Yes to Salmonthis fish is full of brain-healthy omega-3s. You can also find omega-3s in walnuts.

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spring 2013 massage envy magazine 7MassageEnvy.com

|Tips for making fiTness a way of life move me

Ready to hit your stride? With these running tips, you’ll build momentum—and then some

Soothing Moves

Show tight and weary muscles

some TLC. A sports massage

at Massage Envy is a great way to relieve running problem spots,

like the calves and lower back. Visit

MassageEnvy.com to find a location

near you.

Run RightSoME do iT for the cardio benefits. Others, for the thrill of it. Either way, running does wonders for your well-being.

“It’s one of the best workouts you can get and also a great way to clear your head,” says Michael Marsico, a personal trainer who is certified by the National Strength and Conditioning Association.

Whether you’re a seasoned marathoner or a beginning jogger, you’ll want to start every run on the right foot. Here are common mistakes and ways to avoid them.

MiSSTEp: Your stretch routine before you run is simply to bend over and touch your toes.CorrECT iT: Try active stretches, such as walk-ing lunges and trunk rotations. “When you put your body through a lot of different movements, you warm up your muscles,” Marsico says.

MiSSTEp: You eat a big meal before a run.CorrECT iT: “Snack on a piece of fruit—something mild like a banana or an apple—to keep your blood sugar stable. Don’t overdo it, and remember to drink water,” Marsico says. Within 45 minutes

after your run, eat a balanced meal, such as chicken, veggies and brown rice.

MiSSTEp: You wear your running shoes to the grocery store and on other errands.CorrECT iT: Don’t skimp when you buy running shoes and wear them only for running—they’ll last longer. “Also, don’t go on a long run with brand-new shoes,” Marsico says. “A series of shorter runs are best to break them in.”

MiSSTEp: You come to a complete stop when you get tired.CorrECT iT: Keep your momentum going. Go from a jog to a brisk walk and then to a regular walk to let your heart rate settle.

MiSSTEp: You zone out when running near the street.CorrECT iT: Be defensive. “Assume motorists don’t see you, approach intersections with caution and look drivers in the eye,” Marsico says. If run-ning at night, wear reflective gear to be visible. — By Kelly Aiglon

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MassageEnvy.com

| FOOD FOR THOUGHT ABOUT GOOD NUTRITIONnourish me

From fi ber to phytonutrients, green vegetables o� er a wealth of health benefi ts

Going Green

8 massage envy magazine spring 2013

SPINACH Green grub isn’t just good for

your bones. It’s good for your heart, too. The American Heart

Association recommends eating eight servings of fruits and vegetables

every day. And because greens like spinach are low in calories and sugar and don’t contain fat, they are important elements of a heart-healthy diet. What’s more, fresh spinach packs in powerful amounts of iron and folate.

Like kale, spinach can be blended into smoothies, but it also makes a tasty addi-tion to homemade pasta sauces, omelets

and salads.

EAT YOUR VEGETABLES. Mom said it—most likely more o� en than you wanted to hear it—and, as usual, she was right. Just as going green is good for the planet, eating plenty of green, vitamin-packed foods is good for your body, right down to your bones. Fill your plate with these four nutritious

superstars.

KALEWith more than 100 milligrams of skeleton-strengthening calcium per serving, the equivalent of 10 percent of the daily-recommend-ed value, raw kale is one of nature’s superfoods. Leafy, crunchy and readily available in most super-markets, it’s good in salads but also can be easily blended with a variety of fruits for a healthy smoothie.

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spring 2013 massage envy magazine 9MassageEnvy.com

Nutritious TweetingGet more advice for eating healthfully by following @EatRight on Twitter.

Fresh vs. FrozenWhile fresh vegetables are always best, frozen is a healthy option, too—not to mention convenient. Just make sure there is no added salt, and steam your veggies when possible.

BROCCOLIThe cruciferous counterpart to spinach, broccoli is a veggie tray’s best friend. It contains three phyto-nutrients known for their detoxi� cation properties and is rich in vitamins A and K, which help your body absorb vitamin D. That means you’ll be able to be� er process all that calcium that is in your healthy helpings of kale.

Inexpensive and easy to prepare, broccoli makes a great addition to baked potatoes, stir-fries and soups or as a side dish for just about anything.

EDAMAMEOf course, there are countless other bene� ts to eating

green-hued foods, not the least of which is that they’re � lled with � ber. Technically a legume, edamame is high in both protein and � ber, the la� er of which aids in digestion and helps

reduce blood glucose levels. Served steamed and right out of the

shell, edamame packs a one-two � ber-protein punch. And that’s something

bound to make Mom proud. — By Kelly Kramer

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BENEFITS ABOUNDRe� exology is an ancient technique based on the principle that there are re� ex points on the feet that correspond to various areas of the body. Over the years, research has shown that stimulating these re� ex points can deliver many bene� ts.

The moderate pressure used in re� exology is key to generating certain responses in any massage, says Ti� any Field, PhD, director

of the Touch Research Institute at the University of Miami School of Medicine.

“When you apply moderate pressure instead of light pressure, the heart rate goes down, blood pressure goes down and the brain-waves change in the direction of relaxation.”

There’s also a reduction in stress hormones, which supports the survival of immune cells.

“These immune cells, particu-larly natural killer cells that are the front line of the immune system, will kill bacterial, viral and cancer cells,” she explains.

In addition, re� exology can help relieve common forms of arthritis and foot pain, including plantar fasciitis. One clinical study showed that it may help reduce lower back pain, while other research has indicated that it may have a role in relieving depression, improving sleep and making cancer patients more comfortable.

PRENATAL POWERIf that’s not enough, consider this: A study performed by the Touch Research Institute com-pared fetal response to both foot and hand massages given to the mother.

Although hand massages elicited no response, the fetuses reacted to the foot massages. In fact, they responded earlier in their development than fetuses did to direct abdominal stimulation—around 22 weeks compared with 32 weeks.

Put Your FEET UPRefl exology can do your body good, from head to toe BY AMY LYNN SMITH

10 massage envy magazine spring 2013

Feet First You don’t have

to run around in circles looking

for a fabulous foot refl exology

massage. Just visit MassageEnvy.com

to fi nd a location near you.

MassageEnvy.com

IIF SOMEONE OFFERED YOU a foot massage, odds are you’d jump at the chance. Why? Because it feels really, really good.

But foot re� exology massage is more than a feel-good treat. It’s actually good for your entire body.

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spring 2013 massage envy magazine 11

BENEFITS ABOUNDRe� exology is an ancient technique based on the principle that there are re� ex points on the feet that correspond to various areas of the body. Over the years, research has shown that stimulating these re� ex points can deliver many bene� ts.

The moderate pressure used in re� exology is key to generating certain responses in any massage, says Ti� any Field, PhD, director

of the Touch Research Institute at the University of Miami School of Medicine.

“When you apply moderate pressure instead of light pressure, the heart rate goes down, blood pressure goes down and the brain-waves change in the direction of relaxation.”

There’s also a reduction in stress hormones, which supports the survival of immune cells.

“These immune cells, particu-larly natural killer cells that are the front line of the immune system, will kill bacterial, viral and cancer cells,” she explains.

In addition, re� exology can help relieve common forms of arthritis and foot pain, including plantar fasciitis. One clinical study showed that it may help reduce lower back pain, while other research has indicated that it may have a role in relieving depression, improving sleep and making cancer patients more comfortable.

PRENATAL POWERIf that’s not enough, consider this: A study performed by the Touch Research Institute com-pared fetal response to both foot and hand massages given to the mother.

Although hand massages elicited no response, the fetuses reacted to the foot massages. In fact, they responded earlier in their development than fetuses did to direct abdominal stimulation—around 22 weeks compared with 32 weeks.

“Clearly, there are some receptors on the feet that are extremely responsive and carry those messages very far,” Field says.

CHARTING THE (RELAXATION) COURSEMany re� exologists use a chart that indicates what area of the foot directly corresponds to a particular part of the body. Although Field says there’s no scienti� c evidence of these direct con-nections, it’s clear from other research that the e� ects of massage travel throughout the body.

“Stimuli get transmi� ed all the way up to the brain and back down to a particular body part during massage,” she says. “The biochemical electrical � elds that enable that reaction are very impressive, but equally hard to measure.”

There’s no question that re� exology mas-sage can put a spring in your step. And with the arrival of spring, you might consider adding a relaxing, therapeutic sugar foot scrub available at Massage Envy Spa locations. It’s the perfect way to get your feet—and the rest of your body—ready for the season ahead.

Talk the TalkWhen getting a refl exology massage, tell your therapist if you’re seeking relief for a specifi c issue like arthritis, an ankle injury or stress. Want all-around relaxation? You’ll get that, too.

Walk the WalkMassage Envy doesn’t just provide thera-peutic massage treatments that can help relieve and control certain symptoms of arthritis. We’re proud to be a major spon-sor of the Arthritis Foundation’s annual nationwide Arthritis Walk. We also host

Healing Hands for Arthritis, a one-day, in-clinic nationwide event that has raised nearly $700,000 so far.

The Arthritis Walk events across the country raise awareness and funds to fi ght arthritis through research, public health initiatives and public policy e� orts. America’s leading cause of disability, arthritis a� ects 50 million men, women and children—but you can help make a di� erence in their lives.

Sign up to be an individual walker, form a team of friends and family or even get your company involved. Visit ArthritisWalk.org to fi nd an event near you and get all the details you need to jump right in.

MassageEnvy.com

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A

Save the DateReady to schedule your pre-wedding massage? Visit MassageEnvy.com to fi nd the nearest location.

AMY COLIN HAS ALWAYS CARRIED the weight of the world on her shoulders—or rather the weight of the world in her neck and shoulder muscles.

Like so many, the Minneapolis resident tends to store her stress in her body and found years ago that a deep tissue massage at Massage Envy one or two times a month relieved her burden.

So last year when she was preparing to marry her � ancé, Marc Colin, she knew that

A Match Made inHEAVEN

Say “I do” to pre-wedding massages to quell jitters and relieve stress BY CHRISTINA VANOVERBEKE

maintaining a regular massage schedule would be a vital part of her pre-wedding preparations.

“There’s so much to do, so many details you get absorbed in when you’re planning a wed-ding,” she says. “But while you’re lying on the massage table you get that hour all to yourself to relax and think. It gave me the clarity to focus on what was really important for me and my husband.”

Colin’s therapist, Marie Lex, at the Calhoun Beach location in Minneapolis, was a source of positivity and encouragement leading up to the big day, Colin says.

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spring 2013 massage envy magazine 13MassageEnvy.com

Lex says that’s because she has years of experience with frazzled brides—and some grooms—and knows that regular time on her table can help them let go of mounting anxiety.

Get Rid of YouR Knots BefoRe You tie the KnotWedding pro and fitness and massage expert Laurie Towers, of The Bridal Body Shop in New York City, says she’s not surprised Colin found solace in massage.

“A massage, either pre- or post-event is para-mount in allowing the body to rid itself of the physical manifestations of stress,” Towers says. “In addition to being integral in the physiologi-cal factors of relaxation, a massage is breaking any spasm in the muscle by disengaging the fibers and allowing them to return to their natural state. This naturally happens in times of stress, and getting the muscles to relax a bit will allow the mind to happily follow suit.”

Carolyn Dean, MD, who also is a Doctor of Naturo-pathic Medicine, agrees that massage is an excellent way to relax muscles and soothe jangled nerves before a big life event such as a wedding.

“Massage triggers the relaxation response whereby your heart and breathing rate slow, your blood pressure goes down, your production of stress hormones decreases and your muscles relax,” she says. “The relaxation response also seems to increase serotonin levels, the feel-good chemical. Massage also increases blood and lymph circulation, which is excellent for general health.”

MaKe tiMe foR RelaxationWhen we can’t find some way to reduce our stress (wedding related or otherwise), we leave ourselves open to irritability, fatigue, anxiety and panic attacks.

In the weeks and days leading up to your big day, try to include activities in your routine that you know will calm you, Towers says.

“My drug of choice is a physical outlet like working out,” she says.

But for you it might be a massage or lunch with the girls. Whatever your method, Towers says, don’t let the quest for wedding-day perfection consume you.

A Whole Lotta Loveon average, 7,000 couples marry each day in the united states, and 17 tons of gold are made into wedding rings each year.

“This is what creates obstacles in total enjoy-ment of the ceremony and enjoying what the

day truly is about,” she says.In Colin’s case, her massage dates were

just what she needed to keep from sweating the small stuff, and she recommends them for brides, grooms and bridal party members.

“Overall, I had such a feeling of general relaxation on my wedding day,” she says. “My tension was gone. I stood up straighter. You can see it in the pictures. I think anyone who can do it should.”

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MassageEnvy.com14 massage envy magazine spring 2013

soothe me | LIVING EVERY DAY TO ITS FULLEST

Reward Yourself with Massage!Part of having a positive self-image is knowing that you deserve to take time to care for yourself. Schedule a massage or a facial today. To fi nd a Massage Envy near you, visit MassageEnvy.com.

(Self) Image Is Everything

WHEN YOU FAIL AT SOMETHING—big or small—are you more likely to think, “Well, that’s a bummer. But I’ll get it next time,” or “Geez, I can’t do anything right!”?

If your thoughts are more in line with the � rst example, then congratulations, you likely have a positive self-image!

“Positive self-image is crucial to making your dreams come true—to making things happen in your life that you want to actualize,” says Carole Lieberman, MD, a psychiatrist and dip-lomate of the American Board of Psychiatry and Neurology.

And not only that, but having a positive self-image also means you are less likely to experience depression and anxiety, and are more likely to take care of yourself through exercising, eating well and going to the doctor, all of which a� ect your overall health.

But what if you tend to focus on the negative parts of your-self? Don’t worry, you’re not doomed, Lieberman says.

“It will take work, but it’s possible to turn your self-image around,” she says. Here’s how to get started.

Make a list. The � rst step to changing your self-image is to assess your strengths and weaknesses realistically. Identify the areas that are changeable and make goals to adjust them. This will give you a sense of control. Then, work on accepting the things about yourself that can’t be changed.

Rid yourself of false beliefs. Write down all the things you think about yourself or that others have said to you that are negative and untrue. Burn or tear up the paper as a symbol of le� ing them go.

Stop negative self-talk. Don’t allow yourself to think negative thoughts about yourself. When you do, force yourself to come up with at least three positives for every negative.

Focus on progress rather than perfection. No one is perfect, but there will always be someone be� er than you. Don’t compare yourself with others. Only compare yourself with you. Are you accomplishing your goals? Then that’s all that ma� ers.

Exercise. It releases feel-good endorphins that will elevate your mood and help you feel be� er about yourself.

Have fun now. Stop waiting to be thinner, pre� ier, smarter or richer. Enjoy what you have in your life right now! — By Shelley Flannery

Silence your inner critic to boost your self-esteem

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spring 2013 massage envy magazine 15MassageEnvy.com

Angie Simon, 58, Largo, Fla.

|INSPIRATIONAL MEMBER STORIES massage and me

What’s Your Story?Tell us how massage improves your life and you could be featured in our next issue. Send an email to memberstories@MassageEnvy.com with your name, phone number and a brief description of how you benefi t from being a Massage Envy member. We’ll take it from there.

Moving Past the PainAS A CASHIER and part-time night manager, I spent many hours of my day bending, twist-ing, li� ing and standing. But one day, one of the heavy objects I li� ed proved to be too much. I was suddenly injured, facing severe back pain and an early retirement. There were days when I could hardly walk, and among other back prob-lems, I had a herniated disk.

Finally, laser surgery brought relief. I continue to see a chiropractor, but it’s my monthly mas-sages at Massage Envy that I look forward to the most. I became a member in 2011 a� er moving from Ohio to Florida. I always wanted to get regular mas-sages, and a� er I hurt my back, I felt they were exactly what I needed.

At the start of each massage, my therapist, Tracy, asks me what areas of my body (especially my back!) need a� ention. And my lower back always feels wonderful a� er a massage with her, especially when I add aromatherapy. Lavender is my go-to relaxation scent because the massages aren’t only about keeping my muscles relaxed. They’re also about keeping my mind at ease, too.

Now, I feel as if I’ve go� en my life back. I can devote more time to the things I love. I walk a lot, which is o� en how I get to Massage Envy

since I live so close. I love spending time at the beach, and I paint. I enjoy doing portraits, but I’m also experimenting with a replica of Vincent van Gogh’s Starry Night.

I’m a � rm believer in the bene� ts of regular massage. Now if only I could get

my husband in for a couple’s massage, I know he would be hooked for life,

too. — As told to Colleen Ringer

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GOOD FOR MASSAGES, FACIALS AND

one great mom.

GIFT CARD

CONVENIENT HOURS · LOCATIONS NATIONWIDE · FRANCHISES AVAILABLE · MassageEnvy.com

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Massage Envy gift cards: New ways to relax for the mom who does it all. Ready to gift for Mother’s Day, May 12 at your local Massage Envy.

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