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Archive for the ‘Stress Management’ Category

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Over the 4th of July weekend, I went “on vacation”..only 30 miles from home! I went to the Itasca Westin off the 290 and Thorndale and had a very relaxing time with my family. (Note: for business travelers that like to stay fit on the road, the Itasca Westin is a wonderful “home-away-from-home,” too.)

Itasca Westin-All lit up and ready to book your visit!

First off, the Westin is located in a large industrial park with multiple ponds, water fountains and hiking/walking trails.

Looks like Florida! But it's Itasca, Illinois

The Westin is adjacent to a super nice health club that sports a large swimming pool, ample sized hot tub, raquetball courts, tennis and basketball (indoor and outdoor) courts, cardio equipment and strength training gear. Oh and boxing equipment!

Pool inside Northwest Athletic Club adjacent to Westin in Itasca, IL

The Westin rooms are all lovely and spacious with super comfy Heavenly beds.

A whole lot of relaxing goes on in these Heavenly beds!

This hotel turned out to be a great place for our mini-family reunion. And late at night, walking along the trees, ponds and water fountains, we felt safe and secure, much safer than walking along the Chicago Lakefront!

No it's not Close Encounters! It's a view of the fountain behind the Westin at night!

Sure, Itasca is no Lake Geneva, there are  no speed boats, no long motorcycle runs and no ice cream parlous. But for a quiet romantic get away or just a place to relax and “get away from it all” for just a few days, Itasca is worth visiting.

Walking paths abound around the Westin with bridges over waterways and swans and ducks

Several weddings took place at the Westin while we were there but somehow we managed to get rest and enjoy the beautiful flowers left over from the night before!

The Banquet for an Indian Wedding took place in the main hall so we got to see the lovely decorations!

The hotel staff let me father take some of the flowers from the weddings for our family party. Recycling versus throwing them out!

"Recycled" flowers in our suite!

And if you just want to walk the grounds without staying at the hotel, that’s fine! As far as we could tell, walking around at about 11pm at night, there is no curfew for night walks. During the day, you can see the ducks and other birds swimming and enjoying the ponds and waterfalls. And there is ample parking-no city of Chicago meters to feed. Check it out the next time you want to go for a walk in the  (industrial) “park.”

Note: Neither Working Well Massage nor myself, Sue Shekut, has any affiliation with the Westin. The latest AMTA-IL Annual Conference was held there and I’ve done a few chair massage events there in the past. As a guest of the hotel,  I found that some of the font desk staff were really not nice. Others were very helpful . That’s the case in many hotels–staff responsiveness varies.  I found the policy of charging $9.99 per day for Wifi access excessive (what hotel charges for Wifi these days?!). Rooms do not come with microwaves or mini-fridges standard–you have to order them and there is a limited supply. But location wise the hotel is a nice place to go for a short get-a-way. Just pack a cooler with ice and enjoy the health club pool and hotel grounds.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

There is something restorative about sitting back on a nice summer day and watching the clouds go by. It’s relaxing, it let’s your mind wander and let’s you relax your body as well.

If you can’t get outside, I am sharing a great cloud pic with you for inspiration. Enjoy!

Heavenly Clouds

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Today I offer you an image of peace and serenity courtesy of Wisconsin’s Devil’s Lake. This shot is of a small outlet just off the lake’s South Shore. No motor boats, no large crowds. Just you, nature and the ducks. Enjoy!

Devils Lake, WI, South Shore. Image by Sue Shekut

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Costa Rica or Kentucky? Kentucky!

Last year, my boyfriend and I ventured down to Kentucky for a long weekend get away. And what we found surprised and delighted us. Rough River Lake, Nolan Lake and Mammoth Cave are great spots for hiking, swimming and boating. Swimming in Rough River Lake, we felt like we were in Costa Rica.  The great thing about a Kentucky vacation for Chicago area dwellers is that getting there is only 6 hours drive from Chicago to Rough River Lake. Door County, WI is just as far but Lake Michigan is cold and prices for boat rental, lodging, and food are about double in WI as compared to prices in Kentucky. Kentucky is warmer in general.  Check out the photos from our last trip and decide for yourself if Kentucky should be on your “must visit” list. We know we’ll be back!

Tranquail island in Rough River Lake, KY

What about wild life? We saw many deer and they saw us!

Kentucky deer look a lot like Illinois deer

Pontoon boats are easy to navigate in Rough River Lake

See an island you like? Pull up your boat and stay a while!

We made a wrong turn and ended up heading for an uber narrow canal!

Beautiful, peaceful and warm clean water in abundance!

Tiny "islands" abound in manmade Rough River Lake

For info on Rough River Lake, click here.

For inf on Nolan Lake, click here.

For info on Mammoth Cave, click here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Recently I was asked about self-defense classes in Chicago and if I knew of any classes that led to further study in martial arts. I took Karate in High school but it’s been years since I took any martial arts, so I decided to do some research and see what I could dig up.

A Thousand waves Self Defense Classes

First off there is a fantastic post by Jesse Ouimet, “Top eleven – best self-defence martial arts” on his blog, These Go to Eleven. Click here for the full post. I found it interesting that in some of the comments, people said that what is considered “best” for Mixed Martial Arts self-defense and what is the best style for a woman trying to fend off a male attacker twice her size varies greatly. Commenters agreed that Israili Krav Maga and Karate were likely best for females looking to fend off attackers, while MMA fighters liked fighting styles that had more grappling and floor moves (since MMA fights usually end up on the ground). But a small woman would not fare as well if they fight went to the ground. Makes sense to me.

As a form of exercise, most martial arts can be excellent in providing cardio and strength training. At the same time, one reason I don’t practice martial arts is that there can be a lot of joint wear and tear. Hey, I like my joints! I want them to work for me as I get older, and as a massage therapist, I am very protective of my hands and wrists. So punching and sparring subjects my wrists and hands to too much abuse. (And yes I know that if my form was perfect I’d have less joint concerns. Yet who has perfect form when you are learning a new skill?

Mark MacYoung

Marc “Animal;” MacYoung’s No Nonsense Self Defense serves up some witty, funny and fitful food for thought about the difference between martial arts and fighting. To this writer, all types of martial arts are good for self-defense. He explains quite a bit about how to look at self-defense, what it is and the motivation behind it. It’s a good read. Click here for No Nonsense Self Defense. This is a great site for info on martial arts  in general, street fighting, and self-defense.

In Chicago, there are a number of different Martial Arts studios and styles taught. Link to Yelp listing here. Some of the more self-defense oriented classes are listed below.

Krav Maga Illinois
2200 Skokie Valley Rd
Highland Park, IL 60035
(847) 433-0405
www.KravMagaIllinois.com


POW! Mixed Martial Arts School

950 W Washington Blvd
(between Peoria St & Sangamon St)
Chicago, IL 60607
Neighborhoods: Near West Side, West Loop
(312) 829-7699
powkickboxing.com

Offers Krav maga boxing, Muay Thai, and Jujitsu.

A Thousand Waves for Women has a self defense course AND offers ongoing classes in Seido Karate to men and women as well as children.

Thousand Waves Martial Arts & Self-Defense Center, NFP
1220 W Belmont Avenue
Chicago, IL 60657
Neighborhood: Lakeview
(773) 472-7663

Self Defense Centers
2151 W Irving Park Road
Chicago, IL 60618
Neighborhood: North Center
(773) 539-2900
www.selfdefensecenters.com/

Hours: Mon-Thu 9 am – 9 pm , Fri 9 am – 8 pm, Sat 9 am – 4 am

Yelpers say:  It’s practical, hands-on self-defense training that’s based on Kenpo, a type of martial art.  Not only do SDC offer very affordable private lessons and packages, but this includes UNLIMITED group classes Mon-Sat.

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Gardening is healthy for you! Image by Sue Shekut.

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Gardening can be a big part of your wellness plan for several reasons:

1. You can grow your own herbs and vegetables for a healthy diet.

2. Being in nature can have a calming effect on your nervous system, reducing the negative effects of stress.

3. Focusing on gardening can also be meditative, in that it’s tough to garden well and pay attention to your cell phone, emails and other distractions. When I garden, it’s me and the dirt and the plants. I get a reprieve from work stressors and electronic interruptions as I plant, weed and tend to my garden.

4. When your garden is planted, several varieties of herbs can help control insects and keep your patio or garden area free of pests!

Ecochem has a great list of herbs and which insects they repel here.
From the Ecochem website::

• Basil controls flies and mosquitoes
• Datura controls Japanese beetles
• Garlic controls Japanese beetle, aphids, weevils, fruit tree borers, spider mites
• Rosemary controls cabbage moths, bean beetles, carrot flies, malaria mosquitoes
• Sage controls cabbage moths, carrot flies, ticks
• Spearmint controls ants, aphids
• Wormword controls animal intruders, cabbage worm butterflies, black flea beetles, malaria mosquitoes

For the complete list of herbs and the insects they control, click here.

Beautiful Chicago potted garden. Image by Sue Shekut.

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Cover of "Last Child in the Woods: Saving...

Cover via Amazon

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

While I study psychology in my masters program, one thing really has become clear–the importance of early childhood experiences on our future mental health.   I am not yet a graduate and am in no position to give psychological advice beyond my coaching credentials. However, I have found a wealth of info about early childhood and the role of experiencing nature in development in the Earth Easy blog. If you have children, or even if you don’t but are interested in nature and psychology, click on any of the links tot he articles below and enjoy!

Clearing a Path to Nature

by Richard Louv
The disengagement of children from nature has begun to alarm some of America’s more thoughtful naturalists, scientists, and environmentalists. For the full article, click here.
Richard Louv is the author of several books about children and community, including, The Web of Life: Weaving the Values that Sustain Us (Conari Press), Fly-Fishing for Sharks: An American Journey (Simon & Schuster), and the national bestseller Last Child in the Woods.

The Real Cost of ‘Virtual Nature’

by Brenda Scott Royce
Can robotic replicas and digital imagery inspire children to a love of nature? For the full article, click here.

How to get your child excited about nature

By Greg Seaman
Children are born with an innate curiosity about the natural world around them. How can we help them satisfy it? For the full article, click here.

Spending time in nature, a natural remedy for ADHD

By The University of Illinois at Urbana-Champaign, reported in Scienceblog
Children with attention deficit hyperactive disorder (ADHD) should spend some quality time outdoors when they are not in school, according to a nationwide study.

Leave No Child Inside

By Richard Louv
… we must pass on to our children the joy and value of playing outside in nature. For the full article, click here.

Our Psychic Connections to Nature

by David Bollier
The despoliation of nature is tantamount to despoiling our mental habitat as well. To read the full article, click here.

David Bollier is the editor of OntheCommons.org, an activist and writer about the commons, and author of Silent Theft, Brand Name Bullies and Viral Spiral.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Adventure Journal is a pretty cool magazine that shows outdoor adventure enthusiasts the latest in gear, events, people and culture and travel. It’s tagline is “the deeper you get, the deeper you get.” The web design is clean, well-organized and super easy to navigate and read. Even if you are not that big of an outdoor adventurer, it’s well worth checking out if only for the pics!

The brainchild of writer, photographer, and editor, Steve Casimiro, Adventure Journal was founded in 2008 and seems to be going strong. Read more about the rest of the staff at Adventure Journal here.

 

Image from Adventure Journal

With a host of highly talented writers and photographers, this magazine has some amazing pics. Checkout the print store for some of the most amazing outdoor adventure pics you can find! Link here.

Here are some samples of the site’s latest info on Adventure Journal:
New National Forest Rule Is Better — But It Lacks A Spine by Judith Lewis. Read it here.

• Watch the video of the BBC’s expensive camouflaged-as-snow-and-ice cameras, which were destroyed by inquisitive polar bears during production of “Polar Bear – Spy on the Ice”in this post here.

An Argument for Wilderness, by Wallace Stegner written by Steve Casimiro, link here.

• In the Gear section of the magazine, check out the Otter Smartphone case giveaway, a review on Freerider shoes, info on the Cyclotrope and a review of the new Specialized Road bike  here.

• And bonus section of the site is the link to about 50+ related blogs, sites and gear blogs. Go to the bottom of the web page and check out he links here.

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By Sue Shekut, Licensed Massage Therapist, Owner, Working Well Massage, ACSM Personal Trainer, Certified Wellness Coach

My favorite site for sleep advice though is a website called helpguide.org. It’s a not-for-profit website that produces great tips on a variety of conditions. Click this link for their excellent breakdown of ways to improve your sleep. The American Academy of Sleep Medicine has these great tips for getting a good night sleep. Click here for their list. And the University of Maryland Medical Center has these tips for restful sleep. Click here for their webpage and sleeping tips.

Overall, getting a good night sleep is tough for many people, not because of poor sleep hygiene but because we do not budget enough time for actual sleep. If you have to wake up at 4:30am and your family and work obligations mean you don’t get into bed for sleep until 10pm, then you can only sleep for about 6.5 hours. And that’s 30-90 minutes shy of the optimal 7-8 hours of sleep most of us need.

So, if you’ve made all the sleep hygiene changes you need to get good sleep (from the links above), darkened the room, keeping the TV off, using the bedroom only for sleep and intimate relations, keeping the room cool at night, getting enough exercise, not eating right before bed, etc., and you still feel tired and run down, it may be you are not budgeting enough time for sleep. For those with very young children and babies, you have the added issue of being awakened a few times a night and in the early morning by your kids. Fear not, it should be temporary.

For the rest of us, getting enough sleep may be a matter of changing your night-time habits.

• Turning off the TV an hour or half hour earlier so you have time to unwind.

• Doing some form of medication or relaxation before bed. Get your kids into it too if you have children. It’s a good way to role model good sleep hygiene with your kids.

• Listening to a sound machine in bed for 20 minutes before you would normally go to bed. The machines simulate nature sounds like ocean waves, crickets, waterfalls, rain and similar sounds. Home medics makes a number of great sound machines. I like this one: HoMedics SS-2000 Sound Spa Relaxation Sound Machine with 6 Nature Sounds, Silver. Home Medics make a number of sound machines with clocks as well, but I find that the blue or green light from the clock can keep me up. So the no clock version is a better machine in my book.

• Setting boundaries for your self as far as when you stop working for the day. If you really need to sleep by 9pm, make the work cut off time at 8pm. So, no emails, texts or phone calls after 8pm.

• Being disciplined about accepting obligations that keep you up too late. Telling friends and family the window of time you have for phone calls or outings. When I worked a corporate job, I learned that if I only took phone calls between 7pm and 9pm, I felt less stressed and had time to do yoga and prepare a healthy meal when I got home. This practice also trained my friends to only call when I had time to talk. Unless it’s a real emergency (someone is in the hospital or is bleeding on the side of the road), I don’t view a phone call/email/text as an excuse to keep me up at night.

• Learn to disengage from potentially stressful people, situations and places that can keep you up at night with worry or anxiety. For example, television news. TV news is designed to get your attention. News teams get ratings based on how many viewers they have. So if they don’t cater to our fight or flight mechanism, showing violence, confrontations and crime, they think we won’t watch. And maybe we won’t. But why fill your head with violence and crime, stories of fires and disasters right before bed?  Save it for the morning when you can be anxious right before work. 🙂 Same thing goes for people who tend to stress your out. Why talk to them or read their emails right before bed? Can it wait until morning? If so, sleep well and deal with the call or text or email when you’ve had a good night’s rest.

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By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

I often meet people who have relocated to the Chicago area from more mountainous or forested terrain. A frequent complaint I hear is that there is nowhere to hike, bike or experience nature in Chicago other than the lakefront. Not so! You want forests, we got forests!  You want hills, we got hills. You want mountains…OK, we don’t have mountains. But we have hills and steep terrain at Devils Lake and Starved Rock!

Hiking at Devil's Lake. Photo by Sue Shekut. All rights reserved.

Then another problem arises. Many relocated folks do not know anyone that shares their love for activity in the great outdoors. Well, why not meet up with some new folks that share your enthusiasm and have the gear to experience the same sports and activities you like to participate in.  Try hiking and outdoor activity meet ups!

Hiking and biking is more fun with new friends!

What are Meetups?

From the Meetup website:

Meetup is the world’s largest network of local groups. Meetup makes it easy for anyone to organize a local group or find one of the thousands already meeting up face-to-face. More than 2,000 groups get together in local communities each day, each one with the goal of improving themselves or their communities.

Meetup’s mission is to revitalize local community and help people around the world self-organize. Meetup believes that people can change their personal world, or the whole world, by organizing themselves into groups that are powerful enough to make a difference.

What Does Wiki Say About Meetups?

Meetup is an online social networking portal that facilitates offline group meetings in various localities around the world. Meetup allows members to find and join groups unified by a common interest, such as politics, books, games, movies, health, pets, careers or hobbies. Users enter their ZIP code (or their city outside the United States) and the topic they want to meet about, and the website helps them arrange a place and time to meet. Topic listings are also available for users who only enter a location. Meetup.com was founded in 2001 by Scott Heiferman, Matt Meeker and Peter Kamali.

Cool Chicago Area Meetups That Center Around Outdoor Activities

For a view of several different Chicago area Hiking Meetup Group click here. You will find a number of meetups that have hiking involved..

For Chicago Outdoors, Hiking Social meet up, click here.

This group has about 1467 group members. Their page says: e strive for adventures, fun, and friendships. This group is for people who enjoy hiking, being outdoors and meeting new people. We feature hikes for all skill levels, canoeing, camping, biking, social gatherings and other outdoor activities. These events are a great way to get out, meet people, and smell some fresh air. If you have a suggestion, please feel free to contact the Organizer or post them on “ideas for meetup” on the calendar page. Most of the activities are pretty tame, but any participation in this group is at your own risk. If you want to meet fun and adventurous people, this group is for you. They are also looking for Event organizers and hike hosts. Contact the group organizers for info on how you can participate!

Membership Fee/Donations: There are no membership dues to be part of this group. For prepay events, we will sometimes add up to three dollars, normally 1 to 2, to the payment to help out with the Meetup.com monthly fees. For other events, example hikes, we suggest a 1 or 2 dollar donation at the start of the event. This is totally voluntary. No records will be kept for who donates and who doesn’t.

To get info on the Windy City Hiking meet up, click here.

Windy City Hikers is an outdoors group active in the Chicagoland area with about 2710 members so there are plenty of new people to meet and hike with!

Info on Windy City Hikers: In March of 2005, Windy City Hikers began as a couple of friends getting together for a hike. Since that time it’s grown via free and easy advertising on Craigslist, the launch of their web site in September and the fervor and enthusiasm of the hikers! Windy City Hikers is an informal, outdoors group active in the Chicagoland area. They have no membership dues. The group’s goal is to bring people together with common interests in the outdoors to enjoy activities in an environmentally responsible manner. They are all about getting outside; hiking, camping, canoeing…but say “let’s face it hiking is cheap and easy!”

Windy City Hiker outings are a combination of outdoor appreciation and coffee-house conversation all while hiking along the trail. It’s a fun and easy-going atmosphere that’s perfect for meeting new people and relaxing away from work. Currently our hikers range in age from their 20’s to their 60’s, with the majority of the group falling between 25 and 45 years old. The majority of our hikes are within a 2 hour drive from Chicago and range from 4 to 10 miles or so in length. In good weather and average Illinois hiking conditions (flat!) we tend to move at about a 2.5 – 3 mph pace. Fast enough to work up a sweat but slow enough to enjoy a good conversation! During the camping season we also head further afield for some great weekend camping trips.

For info on the Suburban Outdoor Activity group click here.

This 623-member Meetup group was created to connect like-minded adventurous people to get together for adventurous and social outdoor activities. Group members come from all walks of life, but all share the desire to do something different every once in a while. What group members do will vary from week to week, but a large focus will be on day hiking trips, and include rafting, cycling, horseback riding, skiing, weekend trips and whatever else comes up depending on the season and the interests. So if you have something in mind that you’ve always wanted to try, please suggest it! Group activities will include ALL fitness level to ACCOMMODATE all members of the group, and most of the time no special skills but a positive attitude and a desire to have a fun adventure outdoors. The group will try to keep the activities on a budget and will get the group discounts whenever possible. While they don’t provide transportation, they’ll try their best to coordinate drivers with folks that need a ride. Follow them on Facebook at S.O.S.A.G

Looking for other meetup groups, check out all the meetups in your area at Meetup.com. Other meetup website here:

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