By Shawnte’ Peterson, Massage Therapist Coordinator at Centura College’s Chesapeake Campus
Edited by Jul DeGeus & Esperanza Poquiz
A massage therapist’s work often involves lifting clients’ body parts, repetitive postures and forceful pressure that could lead to injury or ailments. To help prevent damage, massage therapists should remember to care for their body, as it is the main tool of their trade. Here at Centura College, we encourage our students and staff to care for themselves and listen to the advice we give clientele. This self-care means nurturing your body by fueling it with nutrients to keep it energized and carefully listening to our body when it establishes its limits.
The American Massage Therapy Association describes self-care as, “an indication that you recognize the importance of balance in your life. Placing a priority on self-care helps you center yourself and reduce stress.” Practicing self-care can extend the longevity of a massage therapist’s career. By learning techniques to keep hands and wrists healthy, a massage therapist benefits by working smarter and not harder through body awareness. Massage therapist can find tips, such as the ones listed below, useful in everyday life and at work as a means to avoid burning-out and injury:
Centura College Chesapeake Campus’ Massage Therapy students practicing yoga.
Stretching– A massage therapist should know better than anyone that “warming up” before putting your body through intense activity helps prevent strains. Massage therapists can develop the best stretch routine by consulting with their doctor.
Massages– Whether it’s a self-massage or a massage from a coworker, massage therapists should get them often, especially since therapist have a great understanding of massage benefits including stress relief, pain management and improving sleep cycles.
Proper Diet and Nutrition- Regardless of profession, everyone should have a diet tailored to the improvement or balance of their health. By visiting a dietitian or doctor, massage therapist can create a meal plan full of the nutrients they need.
Body Detoxes– Preforming a body detox can boost a healthy mindset. Massage therapists that detox can experience sharpened thoughts, improved breathing and a surge in energy.
Exercising– To preform optimally, massage therapists should exercise regularly. Exercising strengthens therapists’ body, from the hands to the core.
Yoga and Meditation- With similar positive body strengthening effects to exercising and stretching, yoga also includes the revitalizing element of meditation to put the mind in a positive state. Starting the day with a positive energy will allow for therapists to transmit this energy to the people they interact with.
Because massage therapist’s jobs are labor intensive, they need to move to keep their muscles and joints healthy. Keeping this in mind, massage therapist will have a long positive career, which will ensuring the happiness of their clientele and themselves.
By Esperanza Poquiz
Some of us find interviews a little nerve-racking while others may be cool, calm and collected. Preparing for the interview process can ease stress. Whether you are a pro or amateur, keep these tips in the forefront of your mind when going to your next interview.
We’ve all heard that making a great first impression is important. A survey showed that 66 out of 2,000 hiring managers knew in 90 seconds if they would hire the job candidate. Ensure that your appearance gives the hiring manager a great first impression by:
- Having a firm handshake and great posture
- Wearing more neutral colors like: black, gray, navy blue and white
- Communicating with proper vocabulary and grammar
Having confidence in yourself definitely shows in an interview. Emitting confidence lets the hiring manager see that you know what you want and you take initiative. Radiate confidence through:
- Voice projection; don’t mumble
- Eye contact
- Body language: don’t fidget, play with your hair, touch your face or cross your hands over your chest
- Hand gestures, but keep them to a minimum
- Enthusiasm; Let your personality shine and show warmth
Know Who You Applied For
Before going in your interview be sure to do the following:
- Research the company and get general information
- Have a specific position in mind and learn the requirements of the position you seek
- Come prepared with questions based on the company
- Know the company’s mission statement and what is important to them
- Have a generic answer about why you lost or left your last job
- Don’t put down previous positions, employers or peers
- Don’t focus on pay, schedule or benefits in the initial interview
- Ask relevant questions
Be sure to keep these suggestions in mind for you next interview. You can also ask family and friends for help through mock interviews. Good luck!
Source: Library of Congress.
What Happened on the 4th of July
Americans observe the 4th of July to commemorate the birth of our nation. With fireworks, cookouts, and garments consisting of red, white and blue, it’s a day that we all come together as a nation and celebrate with pride. In 1776, it was the day that the final draft of the Declaration of Independence was adopted and America’s 13 colonies officially declared their independence from Great Britain. With Thomas Jefferson as the main author, the Declaration of Independence’s contributors included: John Adams, Ben Franklin, Robert R. Livingston, and Roger Sherman. It was later signed by all members of Congress on August 2, 1776.
How it All Began
By 1774, the first settled colonies grew tired of Britain’s tight control and high taxes. They felt that they were being unjustly taxed and didn’t have any representation in the British parliament. They expressed their unrest by staging rebellions, such as the Boston Tea Party in December of 1773. The colonies formed the First Continental Congress on September 5, 1774, in order to come up with solutions that would convince Great Britain to recognize their rights. They were unsuccessful and Britain’s King George III continued to tax the settlers. This led to great discontent and eventually, the Revolutionary War.
The Revolutionary War
By 1775, Tensions between some of the colonists and Great Britain reached their boiling point. Rebellions and restlessness grew rampant and movement towards a revolution was rapidly gaining speed. Colonists wanted to take action and started by rallying troops and collecting supplies. When it was made clear that King George III had no intentions of making compromises, the support for the revolution increased. On April 19, 1775, the Revolutionary War began in the towns of Lexington and Concord Massachusetts. British soldiers and Minutemen, the colonists’ militia, exchanged gunfire in what is known as the “shot heard around the world”. George Washington was elected Commander of the American patriotic forces by the Second Continental Congress on May 10, 1775.
Even though the Revolutionary War continued on until 1783, America was eventually able to gain its independence from Great Britain. It would not have been possible if the Declaration of Independence was not finalized and adopted on our Independence Day, July 4, 1776. By declaring themselves as an independent nation through the Declaration, the 13 colonies were able to form an alliance with France, which ultimately led to Great Britain’s surrender to America in Yorktown, Virginia in 1781. Later in 1783, a final peace treaty was signed in Paris, putting a final end to the Revolutionary War.
By Esperanza Poquiz Edited by Jul DeGeus
Eating healthy is something that we all know is important. After all, ‘you are what you eat’. Normally, eating healthy is motivated by the drive to get fit or to make sure our physical physique doesn’t alter. But did you know that living a healthy lifestyle can also help you stay in shape mentally? June is National Fresh Fruit and Vegetable Month and today we will share a few of the benefits that come with eating healthy:
Fresh fruits and vegetables are known to contain a high dose of antioxidants. Antioxidants help keep the body’s heart, immune system and eyes healthy, all the while helping the brain with memory and mood disorders. Fresh fruits and vegetables that are rich with antioxidants include:
They also contain anthocyanins and compounds that fight against diabetes. Source: Pixabay.
Apples are also high fiber. Source: Pixabay.
Spices and herbs, like cinnamon and oregano
Rich in monounsaturated fats, or fats that protect the body from heart disease. Source: Pixabay.
Vitamins and Minerals
Vitamins are essential in keeping your mind and body functioning. Vitamin E is known to protect the body from toxins and help reduce cognitive decline in diseases, such as Alzheimer’s. Vitamin A plays an important role in bone growth, cell division and growth and building a healthy immune system. Iron and phytonutrients help your cells function and communicate which is essential in making red blood cells. Here are foods that are high in vitamins and minerals:
Almonds are a great source of vitamin E. Source: Pixabay.
Dark Leafy Greens, like kale and spinach
Greens are packed with iron and phytonutrients. Source: Pixabay.
Sweet Potatoes are high Vitamin A and fiber, which helps you feel full for a longer period of time. Source: Getty Images.
Omega 3 Fatty Acids
Omega 3 fatty acids play an important role in maintaining the body’s cognitive function, by helping with depression, ADHD, and dementia. They help prevent heart disease and can help with rheumatoid arthritis. Omega 3 fatty also essential in the early stages of baby development. Some foods include:
Coconut Oil also helps with your metabolism and weight loss. Source: Getty Images.
Often overlooked, caffeine is a healthy substance for the body and mind, when taken in moderation. It stimulates the brain, keeping you more focused and alert. Caffeine consumption can help boost your metabolism, assisting in the prevention of weight gain. It also reduces chronic inflammation and can help ward off Alzheimer’s disease. Get your caffeine kick through these treats:
Now that you are equipped with some benefits of eating healthy, the next time you go to reach for the chips, think again. Instead, try grabbing an apple or a handful of blueberries and walnuts. Planning meals like salmon cooked in coconut oil or spinach avocado salad dressed in olive oil will ensure you get the nutrients your body needs. Choose healthier foods to keep your body and mind functioning at its best.
“19 Best Brain Superfoods”. Retrieved May 29th, 2017 from, http://www.livestrong.com/blog/19-best-brain-superfoods/
The key to staying healthy is to take small, positive, consistent steps. Taking the initiative to start new practices that will improve your overall health is the easy bit. Making these practices habits requires you to be regular and develop a healthy lifestyle. Do this by using the following men’s health tips:
Create an Exercise Routine
Whether you are 20 or 50, you can turn around your physical fitness with a few weeks of regular exercises. Decide whether you should exercise at home or if you should join a gym. Ensure that you put aside several hours a week and start small. For example, your first week could start with three 30 minutes session of activities, like jogging or weight lifting, and then increase the amount of sessions and time as necessary.
- Don’t push too hard-You will be tempted to push your body beyond limits when you are starting out at the gym, especially when you are noticing results. Instead, stick to a guided, gradual gym program.
- Stay active-In addition to exercising, keep your body active by walking regularly or by joining a sports team. You burn more calories when walking or playing than by sitting.
Eat Healthy Meals
You probably already know all the foods you should quit, but why haven’t you quit them already? The food you eat affects a wide range of aspects in your life; physical fitness, stress levels and sex drive for example. Visit your nutritionist for guidance and stick to well-balanced meals that can provide all the nutrients needed to keep you fit and healthy.
- Avoid alcohol and smoking-If you commit yourself to healthy meals, make the extra sacrifice of quitting alcohol and smoking. Reducing alcohol intake levels can improve mental health and decrease alcohol-related health risks.
- Drink more water and eat fruits and veggies– Your body needs to stay hydrated. While water is the most obvious way to hydrate, fruits and vegetable, like watermelons and cucumbers, are a great way to stay hydrated throughout the day.
Find Support in Your Friends and Family
Find motivation from friends who can become part of your exercising team. Rely on a cheering squad; people who will honestly give you feedback about your progress and remind you to watch what you eat whenever you go out.
- Forgiveness– Forgive yourself if you “backslide” once in a while when you eat meals you had decided to quit.
- We Got This- Motivate your friends to join your exercising team if you want a bigger cheering squad.
Visit your Doctor Often
Nurse and patient
The best time to visit your doctor is today. Book an appointment to get a checkup while you still remember. Explain any issues you have to the doctor; and you will get advice that could shape the future of your ‘stay healthy’ goal in the future.
Finally, enjoy yourself. Don’t be too conscious about men’s health that it affects your other aspects of life. Embrace one health tip at a time, and you will develop a healthy life style in no time.
By Jul DeGeus
The job search process can be excruciatingly overwhelming. It’s easy to find yourself stressing out over things like creating a flawless resume and preparing the perfect answers to interview questions.
But for most job hunters, one career prep subject seems to fly under the radar: business etiquette. There’s actually a week, June 5-11th, just to try to draw attention to those who are unaware.
Knowing and practicing proper business etiquette could be a determining factor in the hiring process. It might be hard for a company to choose between two candidates that have similar qualifications. Unless, of course, one of the contenders has displayed the mastery of the art of business etiquette. So, grasshopper, here are some skill sets to set you apart from the rest:
Make the Introduction
Sheryl Stevens giving tips and tricks to Centura Chesapeake students.
Career Services Coordinator at our Centura Chesapeake campus, Sheryl Stevens, knows the importance of first impressions in the business world. Stevens, who holds regular workshops to prepare Centura College students for their future career, firmly believes in the 7/11 theory:
Within the first seven seconds that someone meets you, they make 11 decisions about you. How was your hand shake? Are you maintaining eye contact? This tells employers about your confidence. Are you smiling? Are you dressed well? This lets people know if you are approachable and presentable. Every person’s 11 decisions are different, but you want to make sure that you are presenting your best to ensure that employers’ decisions about you are positive.
To have a successful introduction and obtain a positive first impression in seven seconds, come up with and rehearse a simple introduction. After a salutation, include your first and last name, smile while making eye contact and shake hands. A professional handshake should be firm, leaving no space between the webs of the shaker’s thumbs. When leaving, don’t be afraid to mention your full name one more time to remind the employer of who you are.
A slice of advice: When you are established in the workplace and there is a new person in the office or are with a friend and someone approaches you, always make an introduction. It is better to introduce people who have already met before than to hold a conversation with one person and ignore the other.
Mind Your TechNOlogy
The technological advances we have made over the past 20 years are astounding. The ease of accessing important information simply by using a smart phone has quicken the pace of the world. But when it comes to using technology in a business setting, it is important to remember that there are some restrictions.
When entering a meeting or interview, turn off or leave unnecessary electronics elsewhere. Be careful about using tablets, smart watches and laptops in appointments, as they can give off the perception that you are not paying attention. Once employed, read up on the rules and regulations regarding personal devices to makes sure you adhering to company policies.
Keep Communication Flowing
Maybe you’ve got really exciting news. Or maybe the person you are talking to has sparked a brilliant, life-changing idea. Perhaps the information that you are hearing is incorrect. Regardless of what the reason is, resist the urge to butt in when someone is speaking. Simply wait for them to finish, then add your input to the conversation. If, for urgent reasons, you have to interrupt, politely interject with “excuse me.”
Likewise, if there is a meeting or Q & A session at work, make sure that you are not talking so much that others cannot get a word in. Also try to talk about or ask things that everyone in the meeting will benefit from. Specific questions that deal directly with you or only a small section of the group meeting should be asked individually or if there is extra time.
PROOF READ, PROOF READ, PROOF READ
There’s nothing worse than putting “atention to detail” on a resume, sending it out and never hearing back from employers. What went wrong? You are so qualified! Well, having a tiny mistake, such as misspelling “attention”, could cost you a callback. Avoid these errors by having multiple people look over your resumes, cover letters, emails, etc. before sending them out. It’s always nice to have a fresh sets of eyes!
Watch Your Language
Some people are able to adjust their vocabulary based upon their environment. This is an extremely important skill to have, especially when entering a new work place. To be safe, avoid any topics or language that could be dubbed as controversial.
And just like your parents taught you, don’t forget your “please” and “thank you’s.” A little gratitude goes a long way in the work place. These simple statements of appreciation can build respect and admiration from your peers and leaders.
So there you have it, Grasshopper; the stealthy skills to make you a business etiquette master.
Want a lesson in business etiquette? Centura Chesapeake will be hosting two workshops, Wednesday, June 7th, at 11:00 AM and 6:15 PM. Centura Chesapeake is located at 932 Ventures Way, Chesapeake, VA, 23320. For more information, call 757.549.2121.