http://www.oregoncoasttoday.com/manzanitapolarplunge.html

HAPPY 4TH BIRTHDAY TO SPA MANZANITA!

Great article on  the spa and the 144 Laneda Ave building!

http://coastexplorermagazine.com/features/mixed-use-commercial-building-in-manzanita-oregon-coast

YOU ARE INVITED TO A VERY SPECIAL AFTERNOON WITH

spa manzanita

HOLIDAY RADIANCE EVENT

Come join us for an afternoon with Dr Anil Rajani MD

Michelle Li spa manzanita Esthetician, B.S.

December 2nd

2pm to 7pm

SERVICES AND SPECIAL PRICING

BOTOX $10/unit

DYSPORT $4/unit

RESTYLANE $400/syringe

Dr Rajani Pumpkin Enzyme Mask/Mini Facial $50

for more information about Dr Rajani www.rajanimd.com

***

COMPLIMENTARY

TRUE Mineral Cosmetics Make-up Consultation and Application – by Trish and Anna

***

SPECIALS

Neck and Shoulder Chair Massage $15/15 minute

10% off retail products

10% off all services for day of the event.

Refreshments and fun for all!

***

Reserve your spot today, before the event fills up!

RSVP by Wednesday November 30th

Fee $50 applicable towards any purchase

503 368-4777 or email info@spamanzanita.com

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MAKE THIS HOLIDAY SEASON SPA-CIAL

at

spa manzanita

We are very excited to announce our revised spa menu with wonderful new services.

Including a medical grade skin care line from Oregon’s own Dr Rajani and an ocean mineral body and skin line Phytomer; that will regenerate you like a long walk on the beach.

Visit our web site to see all the new things we are doing.

also

HOLIDAY SPA-CIALS

Buy a gift card; purchase any item in our shop at 15% off

OR

Buy one gift card at regular price and get a second gift card at 10% off.

Offer is good November 25th through Dec 24th, not to be used with any other good deals or coupons from the spa!

You may not believe it. “An athlete? Ha, Ha!” you say. But it is true! That athlete lives in your head. Your body is only the instrument your mind uses to take more steps, lift more weights, run faster or do any other physical activity. That is, of course, when and if the inner athlete in your head chooses to come out and take action

• Believe in yourself:  find that athlete inside you and attitude is the key! When it comes to reaching any goal in life, attitude is important.
• Expectations for yourself: this means self-efficacy, which in this case is the belief that you can do something successfully.

Put the two together and you have a formula for success. However the question may really be: Are you afraid to find your inner-athlete? Many of us get fearful when thinking of taking fitness on and looking for that inner-athlete.

While I’m sure some of us are lazy at times, I’m convinced that one reason we don’t exercise isn’t laziness, but a feeling of dread at the thought of exercise. Physical exertion can be scary if you haven’t done it in a long time and, for some people, moving the body to the point of increased heart rate, heavy breathing and excessive sweating may seem as foreign as flying pigs.

Most of us are afraid to fail and, when it comes to exercise, that failure can be experienced in so many ways-failure to lose weight, to make it through a workout, to stick to an exercise program, to do the right thing, etc.

Do you want to get old fast? Do you choose to retain your flexibility and strength? In your mind’s eye, can you picture yourself running at the beach or playing volleyball? Does it interest you to be able to roll around on the floor with your children or grandchildren?

Attitude Adjustment – The simplest way to deal with this fear is to set a goal you know you can reach. It’s nice to have long-term goals to work for but, for right now, you need to do what you can handle. If you set the bar too high, you also set yourself up for failure and that could become an excuse to quit altogether.

Anytime you do something out of your comfort zone, you’re taking a risk. But, just the act of taking a risk can be all the success you need to keep you going.

“Okay, so I’ll join a gym,” you say. Sure, it’s what we want to hear … but starting an exercise program is kind of like starting a diet. Sticking to either is the difficult part.

It takes work to stick to your resolve and establish self-efficacy. One thing to watch out for and I know because it is something I am guilty of, perfectionism.

At the risk of sounding trite: “live in the moment”, one of those overused phrases that sounds good but, for perfectionists, may feel as impossible as growing another nose. However, paying attention what you’re doing allows your worries (“Am I doing this right? Should I be doing something else?”) to fade away as you immerse yourself in the movement of your body. Practice focusing on your workouts. When your mind drifts, bring it back to the exercise you’re doing with a remind that this is your exercise time. Find the value in your every effort and be proud of your accomplishments. Tune out the negative self-talk.

Here are some other tools that you might like: goal-setting skills, motivation and imagination. Choose images to help you keep going – Put some “before” pictures in plain view. Add some more recent ones of your more active lifestyle. Choose a “hero” (someone whose active life you admire) and put his or her picture up along with yours.

From time to time you may find that your inner athlete has stalled. You can help get it going again by calling upon that part of yourself to direct the action in your “mind’s eye.” You won’t burn any extra calories doing this, but the imagery you create may just get you going … and keep you going.

Close your eyes (leave them closed for 20 minutes) and imagine a limber and flexible “you” go through whatever paces you have designated as helpful and fun.

Now, create a picture of yourself the way you choose to be.

Visualize all the benefits that the exercising is creating for you in the rest of your life.

Remind yourself how good it is to feel comfortable in your own skin…how you are almost there and how you deserve to succeed and maintain you resolve.

You have taken the plunge into a healthier lifestyle. Congratulations!

Curious to know more about the fungus kingdom and the role of both edible and inedible mushrooms in our lives?

Join us October 28th and 29th for our second-annual mushrooming event.

This year our summer intern and resident mycologist Ida Gianopulos will be sharing her knowledge and excitement about fungi of all varieties in this two-part event.

Friday night October 28th at 7:00 she will be giving a talk about the ecology and importance of mushrooms at the Nehalem Event Center (above Art Happens in downtown Nehalem). Saturday

morning the 29th from 10:00-12:00 she will lead a walk at Oswald West State Park identifying edible and inedible mushrooms alike and their role in the local ecology. In the evening the group will gather again at 5:30 p.m. at the Nehalem Event Center to sample a range of edible local mushrooms. The talk alone will be $5 for non-members and free for members, while the costs for both days activities will be $30 for non-members and $25 for members.

For more information about these or other events call 503-368-3203 or go to www.nehalemtrust.org

Enjoy this wonderful fall event and book your spa manzanita treatments for Saturday afternoon or Sunday and receive a 5% discount. And 5% will go to the Lower Nehalem Community Trust

spa manzanita

503 368-4777

info@spamanzanita.com

(please mention this ad at time of booking)

Fall is officially here and we all know whats coming for the next eight months. It’s exciting, we do love the storms high seas and big winds it is one of the many reasons we live here. But something I hear over and over again is the moaning about winter weight gain and depression. That does not have to be. Why not make a vow right now to not let that happen this year? Let fall of 2011 be the beginning of a new way to do the winter on the north Oregon coast.

We are having our first storms of the season and it can be a bit shocking, we spent the last couple months enjoying lots of light and warm temperatures. We walked on the beach, went for bike rides and sat outside. That made us feel better, we all have smiles on our faces, but now it’s changing, it is dark in the morning when we get up, and it is getting darker earlier. If you start your new habits now before the weightlessness of summer leaves you then you will be ahead of the game. Please don’t wait until you are feeling miserable and low to inspire yourself to do “something about it”. You can still have that summer kind of smile throughout the winter.

First you need to ask yourself “who is in charge of your life”. Then when you answer yourself that you are and no one else then you are on your way to taking control. Your thoughts control your actions and in turn affect your behavior and thus your moods.

Focus on doing one thing at a time. If it is your time to exercise then do it and think of nothing else that you “need” to do because you already decided that this is one of those things. Accomplish that and it will set you up for feeling focused all day.

All of us on the coast get hit with the dark day blues but even if you do not suffer from depression, you will benefit emotionally from half an hour of exercise; feeling instantly invigorated, lighter and happier. You need to get out and exercise every day to help keep your body and your brain healthy. Exercise is useful in controlling feelings of depression and anxiety for a number of reasons;

• While exercising your body produces endorphins or feel-good chemicals which make you feel instantly better and happier; effects last for some time after you stop exercising. These chemicals may also help combat depression.

• Exercise removes the build-up of stress hormones in the body which can undermine wellbeing, causing problems such as headaches, fatigue, and loss of concentration, problems sleeping and many other mental and physical symptoms.

• Exercise can provide focus; having new goals provides direction, and obtaining those goals however big or small breeds a sense of achievement and self confidence.

• Exercise gives a feeling of release from problems; you can abandon responsibilities and concentrate on the purely physical; controlling your breathing, running for that extra half a mile, following a class etc.

• Exercise can provide a change of scene, getting people out of their homes and routines, meeting new people and feeling less isolated. Group exercise can provide a sense of belonging, even if it is just smiling at the other runners or walkers in the park. Joining a team or class provides opportunities for social contact beyond the normal sphere of your life and its attendant stresses, and can make a refreshing change.

• Exercise can boost self-esteem, gaining new skills, improving body image, becoming fitter, and looking healthier.

• The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem.

Walking is one of the best ways to get in extra exercise throughout the day. Start a new habit!

· Get up 15 minutes early and start your day with a brisk walk around the block. Use this time to think about your day and what you want to accomplish.

Hiking in the fall is by far the most wonderful time to be out there.

· Research some great places to hike nearby, so on your next day off have field trip day planned. That will give you a goal and something to look forward to.

Indoor strength training is perfect for those really stormy days.

· It’s time to look into getting home gym set up or joining a local facility. My next article is going to cover that topic.

Fall is a time of year to recommit yourself to exercise; it is good for the mind, the body and the soul!