Slow Down and Get More Done

A famous actor was once known to say: “Dress me slowly, I’m in hurry!” I often heard this phrase around the house growing up, and as a kid, I never understood its logic.  But as I’ve grown and learned a whole lot about life, I realize those are words to live by.

In today’s frantic world of deadlines, appointments and distractions, we seem to be in a constant battle with Time. “I don’t have time to relax and breathe” is a common theme running through our subconscious.

We think we have to be in a continuous state of adrenaline rush to accomplish everything on our to-do list. But the fact is, the more we take time out to breathe, relax, stretch and feel our bodies, the more clear-headed and focused we become, and voilá: the more we get things done!

Relaxation is vital to maintaining a healthy heart rate. When your heart rate is continuously accelerated by the stress of being in a hurry, your ability to think clearly is actually diminished. The rising adrenaline levels launches you into fight-or-flight mode and you feel more nervous and irritable, you make more mistakes, you forget things, and worst of all, you’re rapidly making yourself sick.

Another common mistake is multitasking. We all have to do it, and it seems all of us have our phones by our side constantly, which means constant interruptions from whatever we’re doing.  So it’s a necessary fact of life, but it causes increased stress and increased heart rate.

Make your daily to-do list reasonably short, and create it in order of priority, then actually tackle things in that order. Finish one task and take a quick break: go outside, walk, move, or just stretch and breathe, before getting on to the next task.  Try to limit your use of the phone to these breaks, and silence it while you get important things done.  You’ll find that at the end of the day you’ll be far less tired after having accomplished far more tasks.

Just the awareness that you are in prime condition to get things done will actually help you to get more things done!  When you’re properly rested, de-stressed, and operating from a place of relaxed clarity, you feel far more confident in your ability to accomplish your day’s goals.  This confidence influences everything you do, and amazingly, things begin to go more smoothly, naturally.

This is because your nervous system is responding to the message that your brain is sending which is “everything is ok.” Once your brain is sending out this message, you become a lot less worried about Time.

Stop. Breathe. Relax. Enjoy Life. Now continue with what you were doing.  Everything in life is about finding a healthy balance.

Commitment-Phobia?

A lot of people are terrified of the C-word. You know… Commitment. That word that mentally detonates many of us into instant fight or flight response and causes us to cleave desperately to our perceived vision of “ our freedom” which inevitably consists of: bad habits, tired routines and disappointing outcomes. So what’s to fear in making a commitment to the change you want to see in your own life?

For many of us, taking the first step to anything new is terrifying. And ironically, it often seems like the more we desire something, the harder it is to take that first step.   What is actually an easy task, such as making a phone call, scheduling an appointment, even sending an email or registering on a website, becomes an insurmountable challenge. Psychological paralysis sets in, followed by guilt.

All of us have been there, yet some of us, miraculously, have gotten out. What does it take to make that commitment to You, to be there for yourself the way you wish others would be? What does it take to keep the promises you make to yourself, the improvements that your life is waiting for, and the progress that you long to see?

You may want to sit down for this:
it takes a few seconds.
A few seconds.

Let me just repeat that for emphasis:
it only takes a few seconds.

In a matter of seconds, you can take your mind from 0 to 100 on a scale of motivation to take the first step toward your new life. In a few seconds, you can remind yourself of the commitment you’ve made to You and the fact that if you don’t honor that commitment, no one will. That’s right, no one. No one will improve your diet and eating habits, get you to exercise more, or do anything else that reflects the commitment that only you can make to yourself, and the care that only you can give yourself. In a matter of only a few seconds, you can drum up all the thoughts and reasons you’ve been having all along for taking that very first step. You can drum up the energy, the desire, the motivation, and the confidence you need by simply focusing your thoughts on doing just that. This is not difficult. After all, you are directing your thoughts all day long, doing it constantly. The only difference is that here, you are directing your thoughts intentionally toward your best interest.

There is nothing difficult about this; all it takes is commitment and honoring that commitment.

Practice taking your mind from 0 to 100 on the motivation scale on a regular basis. It’s about focusing on the kind of thoughts you think and not letting any other kind of thoughts take over. Convince yourself to do whatever it is you’ve been meaning to do and stop procrastinating. In a matter of seconds, something that’s been nagging you for months or years could be off your mind forever.

Aren’t you worth it?
Don’t you deserve it?
So how about right now?

Just prime yourself up: take your thoughts from 0 to 100, and go ahead and take that first little step that will change your entire life in a few seconds.

The Morphe Method: Anti Aging Treatments

Morphe Method Anti-Aging Spa Treatments cleanse, heal, strengthen, polish and rejuvenate!

Your skin is your body’s largest organ, so treat it right! Photo aging skin damage such as wrinkles, brown spots, and lax skin caused by sun exposure can be prevented—and minimized—with proper sun protection, such as sunscreen, and various anti-aging treatments. We’ve got lots of tips to keep your skin looking its best, and staying its healthiest, here @ Morphe Life Spa.

Luminous Massage

Relaxation, Rejuvenation, Stress Relief, Enhanced Immunity, Increased Circulation, Improved Detoxification… these are just a few of the benefits of a therapeutic massage. Research continues to show the power of therapeutic touch — ranging from treating chronic diseases, neurological disorders, and injuries, to alleviating the stresses of our modern lifestyle. Our massage offers the option of hot stones applied directly to the body for the added benefits of profound healing and stimulation that these provide. Come in and reward yourself with an experience that will leave you feeling renewed and fortified, and leave “glowing.”

Body Polishes

Cleanse, pamper and revive your largest organ with an exfoliating Body Polish using salt or sugar to gently remove toxins, dead skin cells and surface irritants from the skin.  This delightfully revitalizing treatment exfoliates and hydrates your skin, leaving it smooth and soft as never before. It’s like the experience of a luxurious facial for the entire body!

Ultra-Cavitation (non surgical “lipo”)

This noninvasive technique is considered a non-surgical alternative to liposuction and achieves a substantial reduction and elimination of accumulated fat deposits. Ultrasound waves liquefy fat cells so the body can eliminate them naturally. This treatment also tightens and rejuvenates aged, flaccid skin and relieves inflammation, leaving you slimmer and more toned.

Infrared Pressure Body Wrap

Automated Compression sleeves provide a full-body Lymphatic Drainage that removes all excess toxins from the body, leaving you radiant and energized. Infrared heat is used to improve circulatory, cardiovascular and immune system function as well as eliminating cellulite trapped in pockets beneath the skin. Experience the total body glow of this powerful deep cleansing!

Electro Muscle Stimulation

This treatment helps you burn fat, tone, increase muscle mass and strength, and fine-tune the nervous system as well as the lymphatic system for an experience of total rejuvenation.

The Morphe Method: Philosophy Coaching

Breakthroughs begin here: This truly unique consulting experience is the starting place for fundamental life transformation. The Morphe Method stresses positive thinking, visualization, and daily discipline as core steps toward the fulfillment of your goals. Aware and empowered as never before, you’ll create a solid platform on which to build your life and your organization.

The Morphe Method: Personal Care Coaching

The ultimate in total wellness: Experience customized personal care with an expert consultation that focuses on one thing: you. Here we discuss your challenges, goals, habits, patterns and physical as well as psychological limitations; the focus is on altering your behavior in small and significant ways on a regular basis to guide you on the path to achieving your goals and feeling more healthy and balanced in mind, body and spirit.

The Morphe Method: Private Stretching

Stretching sessions dramatically increase your Range of Motion (ROM), flexibility, and muscle strength.  Athletes understand the importance of proper, regular stretching exercises for improved performance and endurance in sports, and it is known that Olympic Athletes use isolated stretching as an integral part of their training and in preparation for competition. In fact, proper stretching of the body’s muscles enhances all forms of physical activity. You will see reduced pain and inflammation, greater mobility, increased stamina, and improved quality of sleep.  Stretching is for every body!

The Morphe Method: Nutritional Guidance

Reach your weight goals, eat for optimal performance, energize your workouts, and build muscle strength. Sessions are designed to assess your specific nutritional needs and include a computer-generated nutritional analysis to help you make better nutritional choices and learn what foods most benefit you as an individual.

The Morphe Method: Individual Cardio Boxing & Kickboxing

Cardio Boxing or Kickboxing is a style of Martial Art training that emphasizes cardiovascular conditioning and toning thru the practice and application of Martial Arts striking techniques. This practice builds strength, balance, focus, flexibility, and reinforces physical as well as mental agility, without the often harsh discipline and contact common to other forms of Martial Art training.

The Morphe Method for Total Fitness: Happy Mind, Healthy Body & Strong Soul

The Morphe Method incorporates every aspect of wellness into a series of classes and treatment options that address physical, mental, and spiritual conditioning: building strength, balance, endurance, and inner peace.  Let’s select which Method components are right for you and get you on the road to total, holistic self-renewal!

Roberto Santamarina, CSCS, is a Master Trainer dedicated to health, fitness and life coaching. Morphe Studios is Roberto’s Gift to his beloved Miami – a boutique fitness studio devoted to unleashing your hidden potential for growth and life transformation through physical activity, spiritual awareness and positive habits that help you achieve all of your personal goals.

The Morphe Method, rooted in Roberto’s philosophy of unifying mind, body and soul, along with his caring approach of focused personal attention to each client, guarantees that your experience at Morphe will be specifically tailored to satisfy your individual needs. Roberto has assembled a team of masters in health, wellness, fitness and spa treatments to ensure your results will encompass every area of your life to guide you toward the total transformation that you dream of!

“The Key to achieving a true metamorphosis is to think positive, take action and develop a well-balanced you.”
—Roberto Santamarina

Play better, Enjoy more: Improve Your Game with Flex Training

As both an avid golf enthusiast and a Certified Strength and Conditioning Specialist working with all sorts of athletes for over 15 years, I can attest to the contribution that flex training can add to your golf game.  In fact, I’d like to share a story with you of one golfer who lowered his handicap from 20 to 10 in less than a years’ time by working to improve his overall balance, strength, and flexibility.

In my work with professional athletes, both targeted at improving general fitness and/or working to rehabilitate injuries, I have learned the benefits that all-around flexibility, balance and strength training can bring to an athlete’s performance. So when Victor came into my studio with the specific goal of lowering his golf handicap, I was prepared to coach him to a whole new level as a golfer.

Initially, we incorporated Ultrasound Therapy and P.N.F. (Proprioceptive Neuromuscular Facilitation) Stretching, a series of specialized stretching techniques commonly used by clinical therapists, to rapidly improve his overall range of motion and bring fast relief from chronic tendonitis, a problem he’d suffered with for years.

We then began working on bio-mechanic strengthening and core conditioning through Gravity Training and Kinesiology, which relieved his chronic lower back pain, a problem he attributed to his long hours of sitting at a desk during his day job.  This system also improves balance and overall flexibility while building strength in the entire body, improving rotation and general mobility, maintaining proper weight, increasing muscle tone and definition, and lengthening the spine, improving overall posture.

To that, we added Swing Fan Drills, Medicine Ball and Plyometric Workouts, a series of specialized exercises targeted specifically to improving his rotation, swing and golf performance, lowering his handicap from 20 to 10 over a period of 11 months.  We also worked to develop a series of appropriate pre and post training exercises to not only improve Victor’s overall performance on the green, but also to decrease his risk of injury and maintain his flexibility, even through his long days at the office.

Today, this enthusiastic golfer has found a renewed interest in his favorite sport. His health is greatly improved, as is his game, and he is able to enjoy playing more often, free of pain. A testament to the holistic principle of overall physical conditioning, his is just one more example of what a focused and balanced training regimen can do to benefit any athlete, from beginner, to pro, to weekend warrior.

Crazy for Kombucha

Hey, have you tried Kombucha yet?

It’s an exotic, ancient effervescent drink that some call “mushroom tea” although there are no mushrooms in it.  Actually, Kombucha is a sparkling tea drink made from tea, sugar, bacteria and yeast.  This mix is then fermented to create a bacterial colony or “mother” and this colony—a slimy, sludgy looking thing—is then brewed with sugar and tea, allowing the mix to ferment. The resulting bubbly beverage tastes a bit vinegary, and contains B vitamins and other nutritional compounds.

Many claim that Kombucha tea promotes an array of amazing health benefits such as strengthening and boosting the immune system, preventing the formation of cancerous tumors, lowering harmful cholesterol, relieving PMS, enhancing overall digestion and liver function, and even promoting hair growth.  In fact, Kombucha’s recent ascent to the heights of health-nut popularity is part of a larger trend in foods that contain live bacteria or probiotics, which are known to benefit digestion and naturally boost the immune system.   Probiotics are those living organisms that feed off the “bad bacteria” in our bodies.  So, yes, this is basically good stuff.

But, as with everything good, some points need to be acknowledged and taken into consideration.  For example, even though Kombucha and/or some variation of fermented tea has been prized as a health tonic in China for over 2,000 years, fermented tea is actually a very acidic drink and should be taken strictly in moderation.  Many well-respected health experts have published warnings regarding the excessive use of Kombucha and the possibility of resulting complications such as hyperacidity and the typical side effects seen during detox or “healing crisis” such as skin rashes, headaches and loose stools.  And honestly, none of us should take lightly the fact that no real scientific studies have been done to establish that Kombucha does indeed live up to all of its health claims, even though it has been respected as a natural remedy for centuries.  So, the best advice is to enjoy the drink in moderation and judge for yourself whether or not it is working for you.  At most, enjoy 4 oz. of Kombucha daily, and increase your intake gradually as your body adjusts to the live probiotics.

Here at Morphe, we do occasionally brew a bit of the sparkling refreshment.  Many of my clients claim that it really does give them increased energy, and more than one has mentioned that the tea has helped tremendously with their digestion.

Today, the hippest of foodies and health enthusiasts are cultivating their own “mothers,” and selling or giving away the “daughters” or “kombucha babies” as starter kits for enthusiastic wannabe Kombucha brewers.  And many of these new starter kits have also added additional healthful ingredients such as Spirulina and Vitamin C.  So if you’re looking to start brewing your own Kombucha, you should have no trouble getting a hold of a good “mother” to help you get started.   Just remember that moderation is key with this wonder drink.

Walk Your Way to Health

Probably the most essential aerobic exercise for the overall well being of the human body is walking.  Unfortunately, this is the one activity that most people don’t practice enough.  Walking lowers (LDL or “bad”) cholesterol and increases (HDL or “good”) cholesterol.  It helps manage blood pressure and diabetes, and reduces your risk for either condition. Brisk walking also releases endorphins, which keep you emotionally balanced and feeling optimistic.  Walking trims the waistline by subtly strengthening the core, while also strengthening the muscles and bones in the entire body.  Walking is also the form of exercise least likely to lead to injury, particularly if you walk on a footpath that is relatively clear.  For maximum spiritual, emotional and physical benefits, take a walk outdoors, surrounded by nature.

The most important thing to keep in mind when starting a walking regimen is to wear the right shoes. Look for solid arch support, a firm heel, and soles that are both thick and flexible enough to cushion your feet, absorb shock and allow for proper mobility. If you’re really serious about walking at least a mile daily, you will definitely need a pair of good quality running shoes.  Get them at a high-end athletic store and make sure you get fitted professionally.

Be sure to stretch gently before and after a long walk, particularly the hamstrings and the muscles of the ankles and feet. A few ankle rotations after a long walk will help relieve the tension built up around the ankle joint.

Using a pedometer can help you keep track of the number of steps you are taking, the distance that you have walked, and even the amount of calories and fat that your are burning while walking.  This useful tool can help motivate you to meet the goals that you set for your regimen.

The best time to take a walk is in the morning or early evening, after your morning and/or evening meal.  The regular practice of a nightly one-hour walk right after dinner, as practiced in many European countries, is an excellent aid to digestion, weight-loss and improved sleep.