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Welcome to our blog! Exubrancy helps companies and their people thrive with in-office yoga, chair massage, meditation sessions, and more. Read our latest blog posts about employee health and happiness and corporate wellness, from the latest scientific research around employee wellness to fun stories about office culture innovation from companies around the world. 

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3 Spinal Stretches for Stellar Sitting

This article first appeared on Good Zing

Let's be honest; the practice of sitting all day is not your spine's best friend. Yet, it is the reality of being in the corporate world and can be necessary to be focused and on task. AND YET, you have the power to take small stretching breaks throughout the day to keep your spine feeling fluid, pain-free and long! We've got your back: check out the following from GoodZing, for three easy stretches to do every day for a stellar spine. 

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Om at your desk! 

How about incorporating some stretches into your busy working day? If you sit at your desk, in front of your computer for long hours, it is important that you take regular stretching breaks to avid chronic back pain. Before you start your stretching routine, take a moment and notice how your posture is. Are you slouching in your seat? Are your shoulders peaking up to your ears? Whether the answer is yes or no. Try the following spinal stretches at your desk without even moving out of your seat:

What You'll Need:

  • Chair

What You'll Do:

  • Seated Cat-Caw: Sit with your back straight. Place your hands on your knees. As you inhale, reach your chest forward, arching your back and shoulders away from ears. Tilt your head up towards the ceiling. As you exhale, round your spine, tuck your chin, and look down towards your belly.
  • Seated Spinal Twists: Sit up straight and inhale. With your feet flat on the floor, exhale as you twist your shoulders and torso to one side, holding the back of your chair. Stay twisted for 3-5 breaths. Feel your spine lengthen as you inhale and twisting deeper as you exhale. Repeat on the other side.
  • Seated Back-bend: sit at the edge of your seat. Reach you hands behind you grasping the back of your chair. Push your chest forward and look up or drop your head back. Take 3-5 breaths.

- See more at: http://www.goodzing.com/remedies/dalal-swaralthahab/om-at-your-desk-part-one-spine#sthash.JQr7OMbU.dpuf

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Why Workplace Culture is Key

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Why Workplace Culture is Key

Our mission at Exubrancy is to improve workplace culture by providing top quality wellness services to companies and their employees. It could seem like a frivolous endeavor on the surface - how can an in-office yoga or meditation class improve business? Think again! Take a look at a few surprising effects a positive work environment can have on employees: 

  • Companies with happy employees outperform the competition by 20%
  • Highly engaged employees are 38% more likely to have above-average productivity
  • 74% of employees desire better benefits, and 62% would leave a job for them
  • 94% of employers agree that the office plays a role in attracting talent

Need even more reasons (other than just being an awesome employer) to up your workplace culture game? Take a look at the info below, compiled by The Square Foot, a commercial real estate company that helps businesses find their perfect workspaces. Once you're convinced, we can help you take your employees' happiness to the next level with the unfolding of a mat or a massage chair.  

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5 Workplace Practices for a Fabulous Fall

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5 Workplace Practices for a Fabulous Fall

fallnyc.jpg

We all feel it - the crisp of fall in the air has arrived in NYC. It's a little darker when we leave the office now, and Summer Fridays seem to be distant memories. No need to despair - fall can give summer a run for its money if you do it right. Whether you're still munching watermelon for a snack and planning beach trips in denial or donning a flannel and a beanie while sipping pumpkin spice everything, you can bring these five easy practices to your workplace to make the transition into chilly weather a little more....chill. 

1. Turn up the temperature of your beverage. 

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This is sort of a no-brainer, but as the temps outside cool, chugging green juice and ice water at your desk is not the best idea to stay healthy and balanced. According to Ayurveda, an ancient Hindu practice based on balancing the body, cold water slows digestion by hardening the oils in food in your tummy and cooling your digestive "fire," the energy your body needs to break down food. Give your body a break by swapping the cold brew for a warm cup of joe and keeping your desk stocked with a delicious assortment of herbal teas to fill your mug throughout the day. For added coziness, Ayurveda also recommends adding warming spices to your drinks - so keep a couple shakers of cinnamon, ginger, cardamom, turmeric and even cayenne around the office to spice things up! Check out Oh My Green to get hooked up with a yummy selection of teas for your team.

2. Book some TLC.

When the seasons start to shift and the weather cools down, our bodies react by closing off, like they're preparing to hibernate. Even the most flexible of yogis can experience some serious muscle stiffness that may need some external coercion to release. That's why getting regular massages isn't just a luxury, it's a necessity, especially in the colder months. Getting rubbed down not only breaks up and stretches those tight muscles, it also has a slew of other serious health benefits. It calms your nervous system, improves your circulation, and aids in stimulating your lymph nodes that support your immune system, keeping you healthy and happy all autumn (AKA flu season - ick). 

This is where we can help out big time. We have a team of incredibly skilled licensed massage therapists that will come to your office to do chair massage for you and your coworkers. You can book a single event, but we bet you'll want to fit it in weekly if you give it a try! 

3. Stay outside.

apples

It's sweater, not puffer, weather. Don't shy away from planning an outdoor team excursion to get some fresh air before we're all huddled inside for several months. Need ideas? Here are a few to get you started:

  • Take the team apple picking AND wine tasting at Applewood Orchards & Winery in Warwick, NY. Bonus: the office will be stocked with healthy snacks (ahem, apples) for weeks after.
  • Schedule a group jog after work before temps drive us to the treadmill. Need a coach? Many of our rockstar fitness instructors are experienced runners who could lead an amazing run club with stretching and cool down included. Contact us to book!
  • Take a foraging tour of Central Park with "Wildman" Steve Brill, to scope out the safe and delicious edibles found in New York's man-made backyard. 
  • Book an outdoor yoga class with one of our incredible yoga instructors - mats included!

4. Bring the outside in & breathe deep. 

When it's a bit too brisk outside (or you are too in the flow to leave your desk), you can still reap the benefits of the green and goldery of fall foliage. Not only are plants pretty and stress-relieving to view, but extensive research done by Dr. Billy C. Wolverton and his aids in the Environmental Research Laboratory of John C. Stennis Space Center shows that plant-filled rooms contain 50-60% less airborne molds and bacteria than rooms without plants. Beat the circulating of fall colds and flus in your office by upping your plant game. To get your fall office arboretum started, try a Gold Capella (pictured above), Ficus Elastica or Flowering Maple. All three do well in low light with minimal maintenance. Breathe in and enjoy the naturally filtered oxygen! 

5. Snack seasonably.

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Although a PSL (Pumpkin Spice Latte for the non-basic) may be tasty, we all know a sugar and caffeine bomb with a few spices is not the most nourishing solution for the mid-day munchies. Here's where we can again learn from Ayurveda, which encourages eating more cooked, hearty foods with warming spices and plenty of moisturizing healthy fats to balance the affects of the cool, dry weather. Here are some simple, seasonal ideas for office-friendly foods to have on hand or serve at meetings:

Now that you're set up for a fabulously healthy fall, grab your chunky sweater, beanie and huge ceramic mug and go conquer your to-do list like a boss. Just don't forget to throw a little fun and pampering in there in the name of balance, of course. 

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FREEBIE ALERT! #SendSomeZen to your office

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FREEBIE ALERT! #SendSomeZen to your office

Could your workplace use a Zen makeover? This could be your chance to get a fantastic start with a ton of FREE goodies. We've teamed up with our friends at The Square Foot and Oh My Green to create a deluxe wellness gift basket designed to give you and your coworkers a healthy dose of chill:

ENTER TO WIN NOW by heading to SendSomeZen.com but act quickly - we are drawing a winner on Friday, Sept. 30th! Get clicking and good luck!

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Why Pets in the Workplace Works

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Why Pets in the Workplace Works

You know how great you feel at the end of the work day when you come home to the welcome “hello” of a pet. So how do you think you’d feel if you had that same friendly look all day long, only this time at the office?

It’s a feeling that more and more Americans get the opportunity to enjoy, thanks to pet-friendly workplace policies. Turns out, having animals at the office is good for us. Just the presence of animals leads to a whole host of health benefits, such as lower blood pressure and reduced cholesterol. Interaction with animals gives you an enviable feeling of zen—with less stress hormones and more feel-good hormones. And animals at work boosts overall creativity and focus, too.

Right now, only about 8 percent of all workplaces allow animals in the office. But take a look at this graphic from PetCo's recent blog post and the reasons for having animals at the office might give you the impetus you need to change your pet-friendly outlook.

 

Now are you interested in introducing some cuddly creatures to your workplace? Exubrancy now offers teacup piglet office visits - the most adorable way to boost the morale, creativity and productivity of your team*. Email us to set one up!

*Tissues for happy tears not included. 

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8 Office Snacks To Keep You Fueled Throughout The Day

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8 Office Snacks To Keep You Fueled Throughout The Day

Stomach grumbling an hour after lunch? You’re not alone. We put together a list of our favorite healthy desktop snacks to bring to work this week.

A key tip we’ve learned from our Exubrancy nutritionists is that you always want to match - if you’re going to eat something with sugar in it, pair it with something that has protein in order to avoid spikes and keep sugar levels stable. It’s easier than it sounds!

Apples and Almond Butter

Talk about a perfect match. Almond butter has seemingly endless health benefits including blood sugar regulation and reduced risk of heart disease. Justin’s to-go packets make it easy to transport!

Carrots and Hummus

This is a classic go-to snack. Hummus is rich in protein and works to help curb those mid-afternoon cravings. Studies also show that its chickpea base may reduce cholesterol.

Avocados

Avocados are a great source of potassium and fiber that will keep you full and focused. Cut one in half and eat it with a spoon or our favorite - mash it onto a piece of whole wheat toast and drizzle a little olive oil, salt, and pepper on top.  

Fresh Berries

Got a sweet tooth? Indulge with some fresh berries. Their natural sweetness will satisfy your sugar craving and leave you with no regrets. Better yet - pair them with a handful of raw pistachios.

Hard Boiled Eggs

Make a few of these at a time and keep them in a bowl in your fridge to grab & go. Throw one on top of your salad or just eat it plain! It’s a great way to make sure you sneak protein into your daily diet.

Sugar Snap Peas

In the mood to crunch on something? Instead of reaching for that bag of potato chips, grab a handful of raw sugar snap peas. They’re filled with Vitamin C and are very refreshing!

Mary's Gone Crackers and Cheese

In moderation, this can be a great healthy snack option. Mary’s Gone Super Seed crackers are our favorite go-to cracker - made of brown rice, quinoa, pumpkin seeds and sunflower seeds. Health coach Dorit Jaffe recommends a non cow-based cheese, like goat cheese, to pair them with. You can even top it off with a sliced cucumber!

Protein Bars

Keep a box of bars in your desk drawer for easy access. Our favorite picks are Health Warrior and Raw Revolution! Make sure to choose bars with fewer than 7 grams of sugar. 

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6 Ways To Spice Up Your Team Summer Outing

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6 Ways To Spice Up Your Team Summer Outing

Tired of the same old lunch boxes and field games?  Here are our top picks for fun activities to incorporate into your next office picnic:

Healthy Catering

If good healthy food doesn't bring a team together, then we don't what will. Hire a professional catering service to keep your employees coming back for more! We're partial to Savory for NYC picnics! 

Tug of War

What better way to release all that work stress and tension than channeling it all into a muddy, sweaty game of Tug of War. Did someone say C-suite vs Interns?

Giant Jenga

Watch your colleagues crumble in frustration along with their carefully-stacked wooden pieces.

Flash Tattoos

Always wanted to get a tattoo but afraid your office might not approve? Here's your chance to Flash your tat proudly!

Outdoor Yoga

Soak up the sun this summer with group yoga sessions outdoors. Stretching those muscles and breathing in fresh air could do your team some good this season.

Chair Massages

Easily the longest queue at your next office outing. Word of advice, food first + massages second = a recipe for relaxation. Enjoy!

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5 Insane Corporate Wellness Perks

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5 Insane Corporate Wellness Perks

Check out these 5 insane office wellness perks to bring up to your boss at your next meeting! Companies like Uber, Next Jump, and The Huffington Post are taking corporate wellness to the next level. 

Peloton bikes

Couldn’t wake up for spin class this morning? That’s not a problem when you have in-office peloton bikes at your disposal. Corporate offices like Uber's are now making Peloton bikes with live-streamed cycling classes available to employees during the workday!

Daily SLEEP CLASS

Next Jump’s got it figured out: tired employees = decreased productivity. So what’s their solution? They provide 30 minute Sleep Class (Yoga Nidra) sessions for their employees every day. Yoga Nidra is a form of meditative yoga that has been proven to help people’s sleep quality drastically. Let us know if you'd like to try out a session at your office

Nap Pods

Stayed up late preparing for that big presentation? Instead of refilling your coffee cup, at offices like the Huffington Post you can jump in a nap pod to recharge for a quick 20 minutes. Studies show that napping may enhance productivity and performance in the workplace.

Hamster Wheel Desk

Featured on our blog last week, the hamster wheel desk is an innovative way to bring fitness into your workspace. You can find these popping up in Bay Area offices. The design is public so you can even make your own!

Rock Climbing Wall

Last week we posted an instagram that said "don't forget to play" - and we weren't kidding! At Google, you can take a break from the mountain of papers piling on your desk to climb an in-office rock wall. Talk about an active workspace.

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5 Must Have Workspace Re-inventions

At Exubrancy, we are all about making teams more productive. We have been following some very impressive ways individuals and companies are switching up their workspace environments to cater to the physical and mental wellbeing of employees. Here are our top picks for the most innovative workstation re-inventions!

 

Hamster wheel desk

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San Francisco based artist and inventor, Robb Godshaw designed the hamster wheel desk to increase productivity. With no brakes, it allows you to step endlessly towards your daily objectives. Godshaw has even gone a step further by making the design of this project open to the public for anyone to replicate - your dreams of running alongside your 6th grade furry friend might not be too out of reach!

 

Balance Ball Chair

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The stability ball chair is exceptional in its design and functionality. It merges the postural and balance component of a regular balance ball with the professionalism and convenience of an office chair. There are also a number of exercises that you can perform using the chair, making this design one of our favorites! 

 

Lumbar Chair Support Pillow

We consider this a must-have for anyone tethered to a desk for long periods of time. Built to correct posture by aligning with the natural curvature of the back, this pillow reduces lower back pain and helps eliminate postural defects. The lumbar chair pillow is a minor investment with remarkable returns. It can be purchased for under $40 on Amazon and fits well on most office chairs.

 

Cycling Desk

This one is dedicated to our die-hard cyclists out there who couldn't fit in their morning spin class before work. With this creation you can enjoy decreased stress levels, increased posture and even some cardio while preparing that important PowerPoint presentation. Pioneering cycling desk creators like FitDesk are redefining the way we work and making the 9 to 5 as easy as riding a bike.

 

Standing Desk

This trend has been in the market for a while with many professionals incorporating it into their workstations in a variety of manners. It has certainly taken off as a healthy, practical and inexpensive way to improve one’s posture and mental wellness, which in turn increase one's productivity.

Here is a quick video on how to build your very own DIY standing desk :)

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Goodbye 4th of July, Hello Workouts Outside - Our Favorite Summer Workout Spots in NYC

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Goodbye 4th of July, Hello Workouts Outside - Our Favorite Summer Workout Spots in NYC

Sadly we had to say bye to the holiday weekend, but who says we have to say bye to the outdoor fun? With summer in full bloom, it’s time to continue The Intentional Summer challenge proposed by the New York Times, and bring our workouts out of the gym and into the summer sun. Studies show that compared with exercising indoors, exercising outdoors may improve overall positivity and wellbeing, as well as decrease levels of stress and tension. With that said - no more excuses! We've compiled a list of our favorite outdoor workout spots to give you a head start:

Pier 26 on the West Side Highway, West Village

Talk about a workout with a view - this is a great go-to place for strength exercises and interval training. Lunge down the pier or use the railings to do some barre exercises (pro-tip from our Exubrancy trainers!)

The Williamsburg Bridge

Get in some serious calorie burning with uphill running. You’ll be rewarded with a beautiful view of the city and then of course, a downhill finish. This is a great option for weeknights, when it’s not overly crowded with tourists (though you'll see plenty of everyday BK commuters!)

East River Track, 6th Street

This park is on the water if you cross the highway from 6th Street in Alphabet City. There is no shortage of athletes, young professionals, and college students breaking a sweat here. Maybe you’ll even find a weekly Run & Chug club to befriend (one of our employees did!)

The High Line

If you want to people watch AND be motivated by people watching you, take your workout to the High Line. And after you’re done, there are plenty of good eats to grab at Chelsea Market to re-energize.

Riverside Park, Upper West Side

Get away from the craziness of downtown NYC and take your bike down by the riverside. This is a favorite of ours for a Friday night cooldown to wrap up an intense week of work and fitness.

So, what are you waiting for?

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Operation Get Up and Get Out: Five Ways to Get the Most Out of this Summer.

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Operation Get Up and Get Out: Five Ways to Get the Most Out of this Summer.

A recent New York Times article explored the risks of uninterrupted engagement with a computer screen. Beware: Computer Vision Syndrome! With the summer solstice behind us, it's time to leave your computer screen and get outside. Here are five simple ways to break the cycle and get the most out of this summer.

Morning Runs

Allow yourself ~30 minutes before getting ready for work to go on a jog around your neighborhood (or our favorite: along New York City's Hudson River). Waking up little earlier to allow for that morning jog is a small price to pay for how great you'll feel for the rest of the day.

Get Lost

Some of the best experiences in life are those we never expected. Set aside a block of time, put your smartphone away, and go on a totally unplanned adventure. Ask people for directions along the way and let your curiosity direct your path. Take photos if you are so inclined, but try to keep your text messaging at bay and stay in the moment! 

Take the Plunge

There will never be a better time or reason to dive into a cool, refreshing body of water. Find a pool or if you are the adventurous type, a natural body of water, and unleash your inner fish. According to the Centers for Disease Control and Prevention (CDC), water-based exercise improves mental health, and can improve mood in both men and women. 

Bring Lunch Outside

Enough of those “lunch at your desk" days! Gather some colleagues or head out solo, and find a nice grassy area or sidewalk bench for your meal. Plug in to your favorite music channel or just vibe to the hustle and bustle around you while you enjoy your well-deserved meal. It might just taste better!

Make Nature Your Gym

Take your workout outside. Stash the weights and dumbbells and try resistance exercises instead. Rather than simulate inclined runs on a treadmill, run up an actual hill. Exhale and inhale clean, fresh air, and look up - summer’s here!

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30 Minute Turn-up so that you don’t have to Turn-down with Symone Gates

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30 Minute Turn-up so that you don’t have to Turn-down with Symone Gates

Symone Gates, Fitness Instructor

Symone Gates, Fitness Instructor

We asked one of our favorite fitness instructors about her go-to simple workout routine. Had a long day at work? Follow Symone’s guidelines below to burn off stress and get you energized for the night ahead.

30 Minute Turn-up

You just got off of work later than you expected and only have about an hour at the gym before you have to meet up with your friends at a Happy Hour networking event. You don’t have time for your full routine, so here's a few good exercises that’ll get you in and out of the gym quickly while still giving you a great full body workout:

5 minute Cardio Warm-up:

This could be running around the track, biking, elliptical, or your own sequence of warm-up moves such as jump squats or weighted lunges.

Foam Roller Bridge Lifts:

Regular bridge lifts with your feet resting on a foam roller, so not only are you working those glutes but your core as well as you challenge yourself to maintain your balance. So much better than wasting time on crunches! 3 sets of 20 reps.

Weighted Donkey Kicks:

While on all fours, tuck a dumbbell behind your knee and proceed to pulse your bent knee and flexed foot towards the ceiling. Great for quads and glutes. 4 sets of 15 reps each leg.

Plank Pulls:

While holding a wide-stance plank, have a dumbbell in each hand and at a comfortable pace alternate between lifting each dumbbell up and out in front of you. This is a great full body move. 3 minutes total, with a 45 second active recovery in between each minute.

Triple Threat Wall-Sits:

While holding a wall sit, hold a dumbbell in each hand and pump those arms straight out and up as you continue to hold. 4 minutes total, with a 45 second rest in between each minute.

Sumo Squat Touches with Band:

Wrap a band either right above your knees or around your ankles. Pro tip: You’ll work your glutes more if the band is around your ankles and your quads more if it’s above your knees. Jump in and out of a deep sumo squat, aiming to touch one hand to the ground in between your jumps. Make sure you choose a band that isn’t too easy! 3 minutes.

Cool Down:

5-7 minute stretch/cool down.

And after turning up with this 30-minute workout, turn up some more with these fun summer drinks at your favorite Happy Hour spot (left to right: Blackberry Mohito, Sweet Tea Sangria, Hurricane)

All drink recipes available on delish.com

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Doodling on the Job: The Benefits of Doodling

I had my note-taking journals confiscated by almost all my teachers in high school. (All right, I know what you’re thinking… No! I wasn’t in the habit of writing secret letters to my love interests during class). However, every time my teacher walked past my desk, she would catch me in the act of drawing cartoons and illustrations in my journal.

To her, my doodling was a desperate attempt to escape from the lecture. But to me, I thought of my drawings as quite the opposite. Doodling was at the very core of my learning experience and I believe it helped me achieve many of my academic successes. Now that I'm in the working world, I'm fascinated by doodling's application to the workplace. Some key findings that I discovered to (selfishly?) support my habit: 

Doodling Improves Focus

                                        "Focus, focus, focus!!!"

                                        "Focus, focus, focus!!!"

Iconic graphic designer, Milton Glaser said, “When you draw an object, the mind becomes deeply, intensely attentive." Sometimes our minds are in a state of frenzy as a result of different thoughts, anxieties and responsibilities competing against each other. Doodling, arranges all those fragmented thoughts and ideas piece by piece until we can unravel the bigger, better defined picture. This process is soothing for the doodler allowing him or her to be more present in the activity he or she was performing.

Doodling Improves Memory

                                                                "Trust me, I know STUFF."

                                                                "Trust me, I know STUFF."

In addition, the Journal of Applied Cognitive Psychology mentions that doodlers find it easier to recall dull information than non-doodlers. Doodling can turn the most boring, deeply theoretical and monotonous meetings into all-expense-paid trips to Imagination Nation enabling you to store otherwise volatile information in long term memory.

According to Edgar Dale’s Cone of Experience, we remember 90% of what we design, model or perform. So next time you’re in that crucial hour-long presentation, might not be a bad idea to pull out the colored markers.

Doodling Spurs Spontaneous Ideas

                                                                        "Ooh! Pretty lights!"

                                                                        "Ooh! Pretty lights!"

More and more businesses are beginning to unlock the hidden potential of doodling. Companies like Facebook, Citrax Software and Zappos are encouraging their employees and engineers to leverage doodling in their design processes as it helps to generate more ideas. In an article in the The Wall Street Journal, Vice President of Product Design at Citrix Software says it helps the employees "let loose and sketch ideas." Philosophy Professor at the City University of New York, Jesse Prinz, adds that the pleasure derived from doodling opens us up to more "exploratory avenues of thought." Take your brainstorming meeting to the next level by featuring some free-flowing and innovative doodling! 

Doodling Helps Communicate Where Words Can’t

                                                              "Sorry dude! Still don't get it."

                                                              "Sorry dude! Still don't get it."

Have you ever been in a situation where you’re trying to explain something to someone and although you can picture it quite vividly in your mind, somehow speech can’t paint the picture? Well, paint the picture! Principal Test Manager at Microsoft Corp encourages doodling within his team and speaks on how it  "helps get everyone on the same page and can convey the emotion and experience of the (doodler)". However cliché it may sound, a picture is worth a thousand words.

I know your next question is, “I’ve got no artistic ability whatsoever!! Can I still make awesome doodles?” Author of The Doodle Revolution, Sunni Brown said, “I give no points for the aesthetic quality of a doodle”. Well, turns out the benefits of Doodling are not at all rooted in the quality of the Doodle but more so in the experience of Doodling. So it doesn’t matter whether your portfolio is next in line for exhibition at the MET or your smiley faces look like bedazzled pancakes, it’s the thought that counts! (Literally!)

All pictures are original works of the author of this blogpost.

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The 5 S’s To Staying Well This Summer

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The 5 S’s To Staying Well This Summer

Hello summer! How glad are we to feel your warmth shine upon our skin and thaw out those winter chills!

While summer is the season of minimal clothing, tan lines, and outdoor events Every. Single. Day. our personal wellness can take a bit of a hit during the summer months. Don’t let your hard work get thrown a curveball and use these 5 S's to stay well this season!

 

1. Sunscreen
Sunscreen should be a crucial component of everyone’s skin care routine every day of the year, but particularly in the summer months! Take it from an Australian (me) melanoma removal operations aren’t a great end to a blissful summer. And yes, you can still get a tan when wearing sunscreen! Sunscreen protects your skin from pigmentation, burns and cancer! Slip, Slop, Slap as they say down under!

2: Sun (In moderation!)
Even though sunscreen is essential to living a well life, sun-exposure is also an important factor. The winter months (especially in Exubrancy’s homebase NYC) we are covered up for months on end. Sun enriches our body with Vitamin D, which enhances the release of endorphins that make us happy, gives us energy, and it can also help in treating skin issues such as Psoriasis and Scleroderma. Get outside and soak it in! (With sunscreen on)

3: Sugarless Cocktails
There is literally nothing better than a rooftop party on a balmy summer evening, but don’t let your busy social calendar affect all your hard work in the kitchen and the gym. Opt for sugarless cocktails, like a Vodka Soda and Lime, to keep your body and mind well.

4: Sleep
With that busy social calendar in mind, remember to get enough sleep. Sleep is an incredibly important component to living a well life. Adequate sleep keeps our spirits high, our productivity in the office on point, and our body functioning as it should. If you have a late night, make sure to catch up on the sleep you missed during those sleepy summer Sundays!

5. Sippin' on water
Hydration is key to maintaining your wellness during the summer. As our body is made up of around 65% water, the high temperatures cause many to suffer from dehydration for months on end. If water bores you, swap it for a sparkling water with lime, or even spike your water with fruits as previously discussed here.

 

BON VACANCES! 

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Massage Your Way to WellnesS

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Massage Your Way to WellnesS

When we talk about massages, images of luxurious spas or upscale health clubs might be conjured up. However, if you think getting massages is an indulgent activity, worthy only of special occasions, think again. Although it can be feel like a highly pampering experience, its benefits extend beyond that of being a relaxing treat. Massage therapy can be considered a powerful way to boost your overall health and wellbeing, and in reality we should all have them done far more frequently.

If you’re physically active, massage therapy can be highly beneficial. It reduces the pain and muscle tension that may occur if you exercise regularly or intensively. Massage can prevent injury, by keeping the muscles mobile and countering fatigue. Should you find your muscles feeling strained or injured, it can also reduce recovery time, since it causes an increase in blood circulation, delivering a fresh supply to the muscles and removing toxins. Sports massages combine different massage techniques to target affected areas and help release any lactic acid that may be the cause of tightness.

Although vigorous exercise can cause muscle soreness and tension, doing just the opposite of that (i.e.being sedentary) is also a huge culprit of muscle pain. If you spend a lot of time sitting at a desk, odds are you’ll have tightness in your neck and shoulders. Since massage relaxes tense muscles and encourages blood flow, you get a delivery of increased oxygen and nutrients to the affected muscles. This helps to ease pain and reduce the stiffness you probably experience while being hunched over a computer all day.

All of the physical benefits of massage therapy are only enhanced by massages effects on the mind as well. Regular massages can be a perfect tool for combatting stress. When pressure is applied to muscle areas, it reduces stress hormones like cortisol, while releasing endorphins (the hormone that’s responsible for relieving pain and inducing feelings of pleasure and happiness.) Massage is also thought to reduce anxiety, as it increases the body’s level of oxytocin and serotonin. Oxytocin is a hormone associated with fostering trust and social bonding, as well as inducing optimism and boosting self-esteem. If you find yourself frequently feeling down or overwhelmed, giving your muscles a little TLC can relax and soothe your mind.

Remember that massage therapy shouldn’t be treated as a one-time fix, but as part of your broader and long-term wellness plan. To make sure you get the most of your session, do any of your planned exercise before the massage, and make sure you drink plenty of water afterwards to rehydrate and build healthy muscle tissues. Remember, you don’t need to shell out for full 60 or 90 minute sessions. A half hour or even 15 minutes can target your most specific concerns, allowing areas that need the most attention to receive it. Exubrancy makes it easy to book in-offices massages for you and your team, so you don’t have to sacrifice convenience or your cash to reap all of its benefits!

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#Tastytuesday: FiDi NYC

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#Tastytuesday: FiDi NYC

Do you struggle to find healthy lunch options in FiDi NYC? Us too! Fear not, this weeks #Tastytuesday reveals some of our favourite healthy lunchtime haunts in NYC's Financial District. We’ve said it before, and we will say it again, health food fuels a healthy mind, which helps us create better work and keep our productivity levels high! We have previously covered Midtown NYCFlatiron NYCSan Francisco, Chelsea NYC, and LA.The Exubrancy staff and trainers are always racing around town, and we’ve racked up a long list of awesome healthy lunchtime spots!

Bon Appetite!

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#Tastytuesday: LA

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#Tastytuesday: LA

It is #Tastytuesday again, and we have gathered together some of our favourite healthy lunchtime haunts in Los Angeles! We’ve said it before, and we will say it again, health food fuels a healthy mind, which helps us create better work and keep our productivity levels high! We have previously covered Midtown NYCFlatiron NYCSan Franciscoand Chelsea NYC, so we thought we’d bring the love to LA. The Exubrancy staff and trainers are always racing around town, and we’ve racked up a long list of awesome healthy lunchtime spots!

Here are a few favourites...
 

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"Healthy" Cocktails

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"Healthy" Cocktails

Happy Cinco de Mayo! To celebrate a day that traditionally involves the consumption of an abundant amount of alcohol, we thought we’d share a list a cocktail ideas that at least try to incorporate ingredients...

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5 Well Ways to Treat Your Mom

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5 Well Ways to Treat Your Mom

Looking for a creative way to treat your mom this Mother’s Day? The Exubrancy team has got you covered with these five wellness related gift ideas. They will not only show her how appreciated she is...

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