Self Care is Non-Negotiable

This is not a blog post about me. I just want to share some thoughts with you. This blog is meant to be a wake-up call from my heart to you. I get asked this question all the time, you do so much… how do you do it ? I I’m an entrepreneur. I operate a wellness retreat with other therapist, which within I also run my own private practice. I am an aromatherapist and writer, and I also have my own family responsibilities. How to I manage all of this without breaking? This is how: It’s called self-care, and to me it is non-negotiable. My clients depend on me to be present  for them 100%.

I have seen the opposite in my private practice. Women that are completely worn out to the point where their health is affected. Some even ended up in the hospital because of stress related conditions that develop the later on. Ask them what happened before their body just broke down and said no more? Many times I hear them say that had so much going on in their lives with high stress levels and they just stopped taking care of themselves. They completely forgot about themselves.

One of the most ridiculous things I’ve ever heard multiple times have been women telling me that they aren’t “good at taking care of themself”. However their health was a wreck. My question is… if these are the consequences, do you think it’s really working? Do you think that you need to change something? And let me tell you, I’ve never heard a man say that. I have a higher male clientele in my practice than women. Never in 15 years have I heard a man say that they “don’t have time” or “don’t know how to take care of themselves”. Men just go get massage, they do it without guilt. Now I’m not saying this is a woman only problem, but is very prevalent. LADIES!!! You do so much. Your life, your work, you family’s depend on you. Don’t forget about yourself. Set your priorities straight and have me-time regularly. This doesn’t have to take a whole day, every little bit counts. Other things can wait. And guess what, no one else will do it for you. You have to do this for yourself. You have to put yourself as a priority, because you cannot pour from an empty cup. Don’t allow it to go completely empty to the point where your health becomes compromised.

Self-CareIs non-negotiable (1)

Do you know what happens when you take out time regularly to take care of you? You will show up completely different in your life. You just will. Instead of dragging through life completely exhausted and drained, you will be full of Vitality and glowing. And other people will also notice too.

But I don’t know how...

The key is to take care of yourself is to do it the same way you do to the others that you care about. If you didn’t grow up with a figure in your life as a good example of this, then it starts with you. If you have children, think of the good example that you’re going to give them because they follow what they see.

Boundaries- they are important. Life happens, it’s normal but there are certain things that we can control. When is time to take care of you and there are unnecessary interruptions, put a stop to it.

Exercise: Take a piece of paper and draw a line right down the middle vertically. On one column but the word yes, on the other column but the word no. Now start writing down a list of things that you will say yes to for now on, and things that you will say no to.

My Personal Wellness Routine..

I’m just going to share my self-care list of activities I do on a regular basis so that I can keep doing what I love without sacrifice, without depleting myself. Self-care can be different for everyone, just make sure that you do it.

  1. Receive massage -2-3x/month Thai Massage, Myofascial Release or other treatments.
  2. Don’t skip meals- especially breakfast
  3. Sleep 7-8 hours
  4. Morning Movement- some type of exercise, walking and yoga typically
  5. Aromatherapy self care- baths, self massage, etc.
  6. Reading and reflecting. Sometimes i do this while im doing #5. I love audios!
  7. Supplementation. Because it doesn’t matter how healthy you eat, nowadays you cannot get everything from your diet. Here is what I do.
  8. Write- I love to share, it is a great outlet. I recently discovered this amazing journal: The Morning Sidekick Journal. I’ll share more details in a future blog.
  9. Detox every season
  10. Mindset- stay positive and stay away from negative people!

What are you doing for your self-care? Please share! You may inspire others to do the same. ?


The Art of Aromatherapy Massage

“The way to health is to have an aromatic bath and scented massage every day.” – Hippocrates

Aromatherapy Massage Indulge Your Senses 1

This day in age many have seen the benefits of how incorporating Aromatherapy into our daily life can help improve overall wellbeing and help us cope with daily stressors. Massage is the best way to deliver Aromatherapy to receive not only the emotional benefits, but the physical benefits as well.

Aromatherapy massage is both pleasant and relaxing for the receiver. For the practitioner, it is very rewarding as you may help someone feel relief from general aches and pains and relax the tension away.

Some of the common benefits of Aromatherapy Massage may include*:

  • More restful sleep
  • Help with aches and pains
  • Mental clarity
  • Feeling grounded or a sense of inner peace
  • The ability to relax more easily

A true Aromatherapy Massage links two important senses – smell and touch. This combines the nurturing and therapeutic effects of massage with the harmonizing effects of the Essential Oils that can bring balance to both the body and mind. This is possible because our skin is the largest organ in our body and it’s responsible not just to release impurities or toxins from our body, but it also absorbs what you apply to it. That’s why it is important to be aware of what ingredients or chemicals you put on your body.

In my private practice, I encourage patients to use self-care techniques. These may include Aromatic baths with essential oils as well as using Aromatherapy Massage Oils to do self-massage when needed. The feedback is incredible as many have experienced some of the benefits mentioned above.

** To make your own Aromatherapy Massage Oil, follow the dilution guide below. Never use Essential Oils on the skin without diluting first. The carrier oil will nourish and protect the skin while delivering the therapeutic benefits of essential oils to the skin, which then reach other systems in the body. **

Make your own Massage Oil – What you need **

  • 1(2 oz.) Amber Glass Bottle
  • Carrier oil of your choice (ex. Grapeseed, almond, jojoba, etc.)
  • 20 – 30 drops Total of your favorite Essential Oils or Vitality Blend


Recipe Ideas- Try a blend of your choice!

Directions: Fill a 2oz. amber glass bottle halfway with your carrier oil. Add the appropriate amount of Essential Oils. Cover and shake. Fill the rest of the bottle with carrier oil. Your massage oil will be ready to use right away, however the aroma will smell the best within 1-2 days after mixing your blend, as the molecules disperse. You can find a great selection of Pure Essential Oils and Blends here.

Stress Relief – Take the edge off and lift the spirits!

Blend #1

  • Bergamot – 10 drops
  • Ylang Ylang – 5
  • Grapefruit – 8

Blend #2

Blend #3

  • Lavender -15 drops
  • Orange – 5 drops
  • Grapefruit – 5 drops

Relaxation Blends – Unwind and let go.

Blend #1

Blend #2

  • Frankincense -10 drops
  • Geranium – 6 drops
  • Melissa – 5 drops

Blend #3

  • Clary Sage – 10 drops
  • Lavender – 8 drops
  • Orange – 7 drops


Energizing Blends – Recharge!

Blend #1

  • Lemongrass 12 drops
  • Ginger – 10

Blend #2

Blend #3


A great book I recommend to read that is full of tips on self-care massage techniques is: Total Aromatherapy Massage: The Practical Step-By-Step Guide to Aromatherapy Massage at Home by. Jennie Harding Foreward by Robert Tisserand.

What are some of your favorite blends? How have you incorporated Aromatherapy into your life? Please share!

Pure Essential Oils

8 Steps to Wellness

This is something I teach in my practice Healing Feels Good in North Carolina. We can take steps each day toward getting our body and mind back in balance and to promote complete wellness. It can be a great reminder to keep ourselves on track and also work as a check list to make us self-aware of what we might be able to improve on in a daily basis.

Couple hiking

  1. Drink More Water: Your body is 60% water. It is a vital nutrient to the life of every cell and acts first as a building material!
  2. Eat Breakfast: The morning hours serves as a foundation for how our bodies respond for the remainder of the day. Did you know…You can speed you metabolism up by 20% by consuming Protein at breakfast? Skipping meals cause your blood sugar to peak and dip, affecting your energy and mood.  It can often cause over eating later on because you’re so hungry.

Quick Breakfast meal options:

  1. Get Moving! Want to feel better, have more energy and perhaps even live longer? Look no further than exerciseKeep it simple … But Consistent! Make just 30 minutes of movement your daily goal.               Research has shown that spending time in nature increases creativity and problem solving by up to 50%[1]. According to researchers “Our results demonstrate that there is a cognitive advantage to be realized if we spend time immersed in a natural setting. We anticipate that this advantage comes from an increase in exposure to natural stimuli that are both emotionally positive and low-arousing; and a corresponding decrease in exposure to attention-demanding technology.”
  2. Get Massage Regularly – Get the best out of your treatments by getting them regularly. Just like your vehicle needs maintenance, so do our bodies. Massage for maintenance is recommended once per month. Need a therapist? Learn more about massage and find one near you.
  3. Nurture Your Spirit- Keep positivity close by and stay away from negativity. This includes: those we surround ourselves with (Friends, family, relationships), our lifestyle (physical activity) or how we choose to spend our time.
  4. Eat the Colors of the Rainbow- No we are not talking about skittles. Fill your diet with foods rich in color that come from the earth. Fruits and vegetables are high in phytonutrients, vitamins, minerals, enzymes and more. The way to health starts with what you put in your mouth.
  5. Get Your Essentials, Supplement the Right Way-

Essential nutrients means our bodies do not make them therefore we must take them.  With our food supply compromised with over harvesting, GMO’s, toxins and chemicals it’s essential to take proper form of supplementation to fill in the gaps so our bodies can continue to thrive in this complex world.

** Watch video at: **

8. Sleep- This is the time where your body recovers, detoxifies, and regenerates. Better sleep = better health. Tips for better sleep here.

Make Time for Massage

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Abdominal Massage – How to Strengthen Your Powerhouse

Massage has many health benefits including:

  • Decreased anxiety.
  • Enhanced sleep quality.
  • Greater energy.
  • Improved concentration.
  • Increased circulation.
  • Reduced fatigue.

One area that is highly ignored is abdominal massage. Abdominal massage is very beneficial for the health. In Traditional Chinese Medicine your abdominal’s are also known as the “second brain/ inner mind” or “dan tien” which is an energy center near the belly button.

abdominal massage

This area has great influence on the rest of the body. Also called the “solar plexus” or powerhouse where many nerve endings connect. Every neurotransmitter in the brain is found in the intestines. This includes serotonin which is also manufactured there.

This day in age there are a lot of people who are victims of the gut. When we manifest negative emotions this will give us very unpleasant sensations in our abdomen. These include the feelings of “Knots” in the stomach, heartburn, indigestion, constipation, diarrhea, ulcers,  etc.

Do you ever wonder why there are so many stress-related conditions associated with digestive issues?

There is a correlation showing that problems in the abdomen are signs that there is a disturbance with our emotions. Also, when we make poor dietary choices, that will affect our mood or mental state.

Abdominal massage can not only sooth the tension away, but it will help promote digestion, relieve bloating and gas, calm anxiety  and will leave you feeling “grounded” and “centered”.

When our “solar plexus” is balanced it helps you to be yourself, look after yourself and to have the courage to follow your intuition.

A healthy solar plexus promotes action and assertion. it makes you energetic, dynamic and confident in yourself.

Massing your center is a simple technique that you can do yourself as part of your wellness routine that can help alleviate stress and get you in a state of relaxation.

How to do Abdominal Massageabdominal massage1

Lying on the floor or the bed begin by massaging your abdominal’s in a clock wise mot
ion. With one whole hand, move down your abdomen with a downward stroke and follow with the other. Cycle one hand over the other and continuously repeat the motion in a backwards bike-pedaling motion. This is called “the sun and moon“ stroke.  This will encourage the movement of waste to be eliminated out your body.

Use your fingertips and massage in small circular motions. Move from the sides of your abdomen inward and downward. Go progressively deeper with your fingertips but always keep it comfortable.

When you’re first starting abdominal massage, proceed slowly and gently. If you find some tender areas, lighten you pressure.

5 Tips for Effective Abdominal Massage

  • I recommend getting a Massage oil that is infused with Pure Essential Oils are great to use. It feels amazing and the oils have each a different therapeutic effect depending which you choose.

Make you own Abdominal Massage Oil- Leave by your night stand and massage your abdomen morning and night for a few minutes.

Mix the following in a 1oz Amber Dropper Bottle:

10 drops Tumease Eternity Blend

1 oz carrier oil of your choice

  • Do not massage on a full stomach or full bladder. Best time is when stomach is empty.
  • Drink plenty of water- massage helps to move toxins in the body. You can assist it by “flushing” and drinking water.
  • Abdominal massage can be done daily or as needed.
  • Do not perform abdominal massage in cases of: bleeding in stomach, brain or lungs, during menstruation and pregnancy, when there is inflammation of uterus, bladder, ovaries, and Fallopian tubes, hernias and ulcers of the stomach and intestines, bleeding in stomach, brain or lungs. Abdominal massage should not be done during menstruation and pregnancy. Abdominal massage should not be done whenever there is inflammation of uterus, bladder, ovaries, and fallopian tubes. Abdominal massage should also be avoided in cases of hernia. Abdominal massage should also be avoided on patients of ulcers of the stomach and intestines.



If your having issues with your digestion, click here to learn what you can do to help.

Need a good quality massage oil? There are plenty to choose from…


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Massage Therapist – Implement Wellness


Are you a  Licensed Massage Therapist and….

Want to offer more to your  clients by implementing wellness programs for your clients, while increasing revenue for  your practice?

We at NutraMetrix Custom Health Solutions assist Health  Professionals by implementing customized wellness solutions while bringing another stream of income for there practice.

Work with a supportive synergistic team environment and  increase your knowledge with professional training.

This is a great program for Health Professionals that want more for their clients, and more for their  business, and don’t want to be just as good as their last massage or treatment.

**Business  Opportunity Available to Health Professionals in the USA. Serious inquiries  only**

* For more informationContact Fernanda, NutraMetrixHealth Professional –

919-297-8445 *