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Contest Goals Well-Being Willow

30 Day Water Challenge

May 31, 2016

[title size=”1″ content_align=”center” style_type=”single solid” sep_color=”” margin_top=”15px” margin_bottom=”10px” class=”” id=””]WE CHALLENGE YOU TO DRINK HALF YOUR WEIGHT IN OZ OF WATER FOR… 30 DAYS.[/title][imageframe lightbox=”no” lightbox_image=”” style_type=”none” hover_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”center” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” hide_on_mobile=”no” class=”” id=””] [/imageframe][title size=”1″ content_align=”center” style_type=”single dashed” sep_color=”” margin_top=”20px” margin_bottom=”20px” class=”” id=””]STARTS JUNE 1, 2016[/title][imageframe lightbox=”no” lightbox_image=”” style_type=”none” hover_type=”none” bordercolor=”” bordersize=”0px” borderradius=”0″ stylecolor=”” align=”center” link=”” linktarget=”_self” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” hide_on_mobile=”no” class=”” id=””] [/imageframe][separator style_type=”none” top_margin=”20px” bottom_margin=”20px” sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][one_full last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”” padding=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ animation_offset=”” class=”” id=””]

We’ve all heard the reminder to stay hydrated. And since it’s true, we want to remind you too! Staying hydrated is important to be healthy. Not drinking enough water will lead to headaches, peptic ulcers, and weight gain. Even systemic conditions such as high cholesterol and diabetes can be improved with hydration.

Our body is smart and has a natural way of bringing our body to balanced state. If it didn’t we’d all die. The ideal PH of our blood is 7.45. Eating foods that are high in acidity will lower the blood’s PH. For example, pouring a can of coke into 10 gallons of water brings the PH from 7.8 to 4.6 immediately. The way that our body protects itself from this highly acidic environment is by buffering. However, buffering uses up our vitamins, minerals, and enzymes. As we become dehydrated, another thing that happens is that we constrict blood vessels, which decreases circulation and means that less oxygen getting to those areas. By staying hydrated, we help our body keep its PH at the right level so that our bodies aren’t spending so much energy.


Over the next month we will share tips to help you to remember to stay hydrated. Water doesn’t have to be boring. We have lots of ideas to help you stay motivated and enjoy your water!

[separator style_type=”single|dotted” top_margin=”20px” bottom_margin=”15px” sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][title size=”1″ content_align=”center” style_type=”none” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]SO HERE’S THE PLAN![/title][separator style_type=”single|dotted” top_margin=”10px” bottom_margin=”15px” sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””]


Weigh yourself and divide that number by 2. That is the number of oz that you will need to drink everyday over the next 30 days. For example, if you weigh 140lbs, half of 140 is 70. So you would need to drink 70 oz of water everyday.

Can you do it? We know you can! Day one starts June 1st. Over the next month we’d like you to Instagram a picture of yourself drinking your water and #getwillowized. We will choose one person to win a free treatment at Willow Spa at the end of the month.

How easy is that!? A chance to win a 60 minute treatment just for drinking water!!


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Food & Drink Holidays Willow

Vegan Truffles for Mother’s Day

May 8, 2016



Vegan Truffles for Mother’s Day

Happy Mother’s Day!

Every year for Mother’s Day, Willow Spa celebrates moms with special sweet treats. This year, Coco and I have been promoting healthy eating and we wanted to offer something yummy, but healthier too! We put our heads together and created some Vegan Truffles and an organic Mango Mock-tail garnished with pink lemons!

We hope you are all having a wonderful Mother’s Day today!

Vegan Truffles with Almonds, Matcha Green Tea Powder, Cocoa Powder, Coconut Flakes & Freeze Dried Raspberries


Vegan Truffles Recipe:


  • ½ Cup raw almonds (blended until coarse, almost fine texture)
  • ¼ Cup raw walnuts, cashews or any other nuts (optional)  *We only used almonds in ours today.
  • 1 Cup pitted Medjool Dates (organic ideal)
  • ¼ teaspoon Almond extract
  • ¼ Cup raisins or dried cherries or cranberries (optional) *We only added raisins today.
  • Other options: Add some Chia seeds, Hemp Seed or Protein Powder. Whatever your taste buds desire!


  • Almonds (finely blended)
  • Matcha Green Tea Powder
  • Unsweetened Cocoa Powder
  • Coconut Flakes
  • Freeze Dried Fruit of Choice, blended to fine dust powder *We used raspberries for today.


Place the almonds (and nuts of choice) in a food processor. Add the dates and almond extract and process until mixture begins to stick together. Add the raisins (or other dried fruit) if desired, and pulse just enough to mix it. Remove from food processor and place in a mixing bowl. If the mixture is too sticky, brush your hands with some blended raw almond dust. Scoop a small spoon of the almond mixture into your hand and roll mixture into a 1 inch ball. Roll each truffle ball in the ground mixture topping of your choice.

Chill at least 2 hours before serving.

Makes 12 truffles.

Massage Willow

The Pimp Bootie Move

March 7, 2016

Pimp Booty StretchThe Pimp Bootie Move – The ultimate in relieving lower back, hip and leg pain!

Did you say “The Pimp Bootie Move?” Yes, you read that right. This move was affectionately coined the Pimp Bootie Move by our very own massage manager, Grace Hunter (more on Grace a little later), because it is a massage technique that helps to relieve and control the toughest bouts of chronic back pain, unrelenting sciatic pain, and annoying hip pain. It was so awesome that, well, it became known as “The Pimp Bootie Move”.

Gluteal Release

What is it?

The “Pimp Bootie Move” is a combination of deep tissue and acupressure techniques that addresses the muscles in the lower back, hip, abdominals, gluteal muscles, i.e. bootie muscle group, the IT track, quads, hamstrings, and the anterior/front of the calf, all the way to the bottom of the feet. This four phase technique is very effective in alleviating muscle tension to the entire lower body.

Why it works?

Most of us develop lower back and lower extremity pain over a period of time, which makes the origin of this pain difficult to find. Over time, we adjust our bodies and compensate for our pain and that causes us to become imbalanced. This technique addresses so many different muscles with a powerful combination of stretching, kneading, compression, and pressure points, to both stimulate the muscles that have atrophied and to relax the muscles that have over-spasmed. This can provide the much needed relief of chronic and acute pain that many have been searching for.

How to do it?

Below is a summary of the 4 phases. Click here to see the step-by-step explanation of the Pimp Bootie Move. If any of you are massage therapists, please try this on your clients/patients and let us know what you think!

Stretch QLPhase I: Stretching the QL and the Iliopsoas

This first phase helps to warm-up and soften the tissues to create a release of tension allowing the muscles to lengthen.

Pimp Booty StretchPhase II: The Pimp Bootie Stretch

The second phase is a combination of stretching and compression that addresses all the gluteus/bootie muscles.

Pimp Booty MovePhase III: The Pimp Bootie Move

The move of all moves! Here the muscle tissue of the booty is pulled away to promote the movement of oxygen and lymph. This constant manner of contact warms and softens the bootie muscles, and the six smaller, deeper muscles that laterally rotate the hip, releasing tension and creating a more spacious environment allowing the bootie muscles and hip to open.

Booty BreadPhase IV:   Bootie Bread

This is the final stage of the “Pimp Bootie Move.” The making of bootie bread is by using the heels of both hands and compressing, the bootie in four directions in a rhythmic fashion likened to kneading dough.

What do you think? Would you or wouldn’t you want to try The Pimp Bootie Move?

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Detox Food & Drink Well-Being Willow

Bust the Cold and Flu this Season

January 8, 2016

BP-immunity main

A week into our smoothie challenge and we’re feeling great! But with this cold and rainy weather we need to make sure we’re getting the right nutrients to boost our immune system. Be sure you get a good boost of Vitamins A, B2, B6, C, D and E and minerals selenium and zinc.

Here are a few of our favorite immune boosting, cold and flu fighting smoothies.


2 cups spinach, fresh
1/2 cups orange juice, fresh squeezed
1 cup water
1 banana
1/4 cup carrots
2 cups strawberries
1/2 cup blueberries

*Courtesy of Simple Green Smoothies at


                      Peek inside our blender: spinach, water, oranges, strawberries, banana and ginger


  • 1 ripe banana
  • 1 cup blueberries, fresh or frozen
  • 2 – 3 kale leaves, with stalks
  • 1/2 cup cruciferous greens (leaves of broccoli, cauliflower or cabbage)
  • Optional: a handful of goji berries
  • Water as needed to blend


  • 2 oranges, peeled
  • 1/2 lime, peeled
  • 1 ripe banana
  • 1 inch of ginger root, peeled
  • 1/2 cup parsley
  • 1 cup of your favorite leafy green
  • 1/2 of a ripe bell pepper
  • Water for blending
    *Courtesy of Body Enlightenment at
Detox Food & Drink Uncategorized Well-Being Willow

To Smoothie, or to Juice, that is the question!

January 4, 2016

adjusted-cropThe decision to blend or juice your fruits/vegetables and deciding which is better for you can be daunting but at least on the plus side either way you do it, you will intake a daily dose of vegetables in more quantity and variety than if you just ate them. Both methods are also advantageous since blending and juicing make it easy for your body to absorb nutrients it craves and can help to reduce sugar and excess food cravings too.

We’ve simplified the differences so you can make a more informed choice.

The Process: 

Blending – A process by which you add whole fruits and vegetables to a blender to make a pulpy puree-like drink – a smoothie. Fiber and its nutrients remain intact.

Juicing – A process by which liquid is extracted from fruits and vegetables to make a pure smooth liquid drink – a juice. Fiber and thus its nutrients are discarded.

Fiber is your friend:

Fiber is a good-for-you nutrient often referred to as roughage. It is the indigestible part of the plant/fruit that aids in food movement through the digestive system promoting healthy bowels. It also slows the absorption of sugar and makes you feel full, which discourages overeating and it adds fuel allowing you to prolong your endurance. It makes sense to keep fiber in therefore a blended smoothie is more satisfactory.

However, your body does need a break from digestion while still getting the nutrients it needs. This is where juicing is more ideal. Your body will not have to work as hard to break down plant fibers if you drink a healthy green juice. So go ahead and give your body a break once in a while.

Blending Benefits: 

1. All you need is a blender and ice/water and you will use less vegetables and fruits.  Takes less time to make. You can just wash your fruits and veggies and throw them into a blender and blend vs. juicing where you have to cut and slice and then feed through the juicer. Plus a blender is easier to clean than a juicer.

2. Filling options – For more filling and added benefits you can add nut butters, goji berries, chia or flax seeds and protein powders to a smoothie. With juicing your options are limited.

3. Savoring your smoothie. Blending produce has a slower oxidation rate since the fiber is still intact and nutrients and enzymes can be released when consumed. Versus juicing where it is recommended that you drink a juice right away as it is more susceptible to oxidation where nutrients are lost more quickly.

4. Smoothies make better meal replacements since your body goes through the same digestive process as a proper meal.

Juicing Benefits: 

1. Easier absorption of nutrients by the body because your body won’t need to break down the fiber.

2. Juicing is less susceptible to heat damage. A reason why when blending produce it is advised you add ice or blend with frozen vegetables/fruits.

3. Various vegetables like root vegetables taste better when juiced vs. blended.

4. Although you get a concentration of nutrients with juices the trade-off is using more produce for juicing which can get more expensive.

Now there you have it in a nutshell. The decision is still yours but we hope that we clarified the differences for you.

Cheers to good health!