The Latest

• Happy New Year!January 1, 2026

  

  Hoping everyone had a great holiday, however you celebrate. Another year has gone and I ask once again ‘where did the year go?’. It seems like the months fly by. I read somewhere that it seems to fly by because we get into a rut in our daily lives, get up, go to work, get home, eat, scroll or watch TV; whatever it is that you do, it is almost a set routine. And yes, we do need routine or something somewhere will get missed. The article mentions that you need to do something different each day, or mix it up a little. An example being if you walk to work, take a different route. Coming home maybe stop to chat with a neighbour for a few minutes. Always get the same kind of coffee? Try a different flavour, make it a small just in case you don’t really like it. Instead of cooking dinner or trying to wrack your brain on what to make, try making a charcuterie board with cut up cheese, fruit, deli meat, nuts, etc. (I like making this some mornings when I’m tired of my usual fare). It’s great too for the little ones, they can help with it.

  It’s also the perfect time to start fresh if that is something you are looking for. You really need to feel it in your heart that it is time for a change. Whether it’s a personal health goal or to strive on doing something different for yourself, now is the time.

  No matter what it is, the important thing is baby steps. Don’t be too hard on yourself. It helps if you can break things down into more manageable goals, that way you are not trying to conquer a full load. This way if you fall off track, it’s easier to get back on.

  Did you know that you shouldn’t say anything negative to yourself, as in ‘I can’t do this because… I’m not smart enough, tall enough, thin enough, young enough, etc’? Your body doesn’t know any better and once you feed it negativity, it will not respond the way you want your outcome to be. Try instead… ‘I can learn this, I can do better, I will try this’; and if you make a mistake say to yourself, ‘I will learn from my mistake, or what lesson did I learn from this?’. This is more positive, makes you feel better and you won’t be discouraged as often. Check out @soulmindhub on Instagram, there is a lady who read ‘The Power of Positive Thinking’ by Vincent Peale. I am definitely going to check out this book if I can find it. It is very interesting and I am eager to try it out this year.

  AWAKEN HEAL TRANSFORM

  

  This year I have created a new tagline for my Wellness Studio. I wanted something that would resonate with anyone on their wellness journey. Much of what I do; my Reflexology treatments, Reiki and Indian Head Massage taps into that deep relaxation that can get our bodies to let down some of those walls that we build into our system. Tell me what you think of my new tagline, I’d love some feedback.

  Awaken – you need to open up that inner soul, who are you, who do you want to be, what do you stand for, tap into your inner child and let him/her play, invite your masculine or feminine side in when needed

  Heal – we all need healing, every one of us, our inner child needs a safe space. Some people don’t have a safe place to start healing. I strive to make my studio space a safe haven to let out emotions when you are having a treatment by me, I will hold space for you.

  Transform – become the person that you want to be, that you can possibly be. Don’t let hurdles stop you, jump over them! The more you learn about yourself, you will become more confident in what you want and where you are heading. Sky’s the limit, and even then, there is beyond!

  “When you’re in a dark place, you sometimes tend to think you’ve been buried…Perhaps you’ve been planted”

• Winter WondersDecember 5, 2025

  

  Oh the snow! Earliest that we have had it in the Tri-Cities in years. It can be a beautiful thing and dangerous as well. A few days back there were closures on Hwy401 a couple days in a row, and a relative got stuck the 2nd day from 10:15am to 3:45pm. Yikes! Note to self: importance of a winter car kit. I for one will be putting a few extras in ours. Here is a good list to start:

  blanket, some emergency candles (these are usually thicker) and waterproof matches, hat, scarf and mitts (not gloves, with mitts the fingers stay warmer when they are all together), thick socks, and snacks ( good size bag of trailmix, some chocolate, etc.)

  These can be stored in a tote in the back of the car for the winter. Don’t forget to take some water as well and charge your phone, top up windshield wiper fluid, and fill the gas tank/charge your car before you leave. Another good idea is if you will be travelling a bit far, pack an overnight bag with toiletries and a change of clothes in case you have to stay over at a motel or friends place until the weather/roads get better. One can never be too prepared for winter in Ontario.

  Keep Those Digits Moisturized

  

  It is so important to stay hydrated in winter, drinking lots of water (it helps to keep those darn hangnails at bay, you know the rascals that make your fingers or toes catch on the slightest thing, ouch!). Also get a good moisturizer especially after you wash your hands or have a shower. Coconut or olive oil works well, when store bought brands just don’t work, or make your skin sensitive with the fragrances and names-you-can’t pronounce in them. Hands and feet both!

  December Promos Are Out

  

  Are you ready for Christmas? Running around getting gifts for kiddos and turkey and trimmings for the feast? Can be tiring! Don’t let your battery run down. Try and make a plan to get a few things done in the same part of town one day, do another batch of things another day if possible. Delegate some things to your partner as well. With all that said, you do need to make time for yourself! So for all of December I have my special on for $60 (no tax).

  *A choice of 1 hour Reflexology, or 1 hour Indian Head Massage, or 1 hour Reiki Treatment. All these come with a 10 minute soothing foot soak before you start your treatment, and end with a sampler of my handmade, all natural Foot Soak.

  *this promo not to be combined with any other offer or discount

  Gift certificates are also available in monetary amounts or by treatment if you would like to treat that special someone. Give me a call/text 226-755-0540 and I’ll set you up!

  Wishing everyone a safe and happy Holiday Season! May you be blessed with seeing friends and family during the winter months and enjoy the festive spirit of the season. With much love, Sandra

  Seasonal Boundaries

  Whatever you are celebrating this month, take care of yourself and know your limits and boundaries on what you can and can’t do. Sometimes it is just too much for one person to do everything and becomes so overwhelming that they can’t do anything.

  Have a friend you can call or a family member that you can talk to. Get out and take a 15-20 minute walk if you are getting stressed.

  Here is a 24/7 line you can call if needed:

  if you or someone you know feels hopeless don’t know where or how to get help,

  withdraws from family or friends,

  talks about hurting or killing themselves or others,

  increases alcohol or drug use, feels rage or uncontrolled anger,

  has dramatic mood changes or feels anxious

  Waterloo-Wellington Addictions, Mental Health & Crisis Services

  1-844-437-3247 (toll free)

  TTY 1-877-688-5501

  or check: http://www.here247.ca

• Getting Back To BasicsNovember 1, 2025

  

  Hope everyone had a great Halloween and had lots of little (and bigger) trick or treaters. It was a chilly night, one youngster had on short sleeves! (I’m hoping that didn’t last too long, and they put a coat on soon after).

  

  Yup, cold weather is here, probably to stay awhile now. Just in time for making the skin around our fingernails nice and dry so that they catch on everything. Whatever you do, don’t pull the skin off (and if you desperately need to, do it in the same direction the skin is pointing, if you have to.. not recommending this at all). the best way is to get nail clippers and trim it close. Rub on a natural oil (coconut, olive, sunflower) and reapply it anytime after you wash your hands. Also, stay hydrated by drinking lots of water. This should help the feet as well. Speaking of the feet, keep on top of those callouses and flaking skin areas by using a pumice stone or try an exfoliation cream. Or, you can book an appointment with me and I can take care of you while you relax and enjoy a treatment, or catch up on the days emails or such.

  Pumpkin Everything

  

  Are you into pumpkin spice everything and anything? This year we grew our own pumpkins and we got about 20 (gave some to neighbours as well). We made tarts and pies and brownies (pumpkin swirled into a brownie batter with chocolate chips thrown in, mmm). One neighbour in his 80’s liked the pie we gave him so much that he ate half of it before he went to bed that night, oh my.

  So, enjoy this weather, soon enough there will be snow and shoveling, ugh. Thankfully we put all the patio furniture away and cleaned up leaves and such already, so just have to focus on baking and getting out the rest of the winter gear.

  Stay warm and cozy! Hope to see you soon when you book for a relaxing treatment!

  Sandra

• Cool Weather Coming!October 3, 2025

  

  Ahh, the days are still warm, but don’t let that fool you! Nights are beginning to cool down and leaves are starting to turn. We have put our gardens to bed for the winter, just some kale and cabbage are left, most of the water barrels have been emptied, and we just have to put patio furniture away soon, probably after Thanksgiving.

  

  We managed to get a few pumpkins this year, not so big, but I can make some pumpkin brownies and pumpkin tarts. We have a few gourds that grew as well for decoration. One thing that did happen not too long ago was that our chest freezer in the basement kicked the bucket. Luckily we did not have too much meat in it, so we were able to scramble and get it into our fridge freezer. We canned and made spaghetti sauce and vegetable soup with all our frozen veg. Sadly, our ice cream sandwiches didn’t make it. So now we have to be selective for a bit on what to make in order to freeze.

  It’s Apple Time!

  

  Have you gone apple picking this year? We picked some Honey Crisps, and my fave Empires. Apples are perfect for breakfast, lunch and dinner. I make a wicked apple bread loaf, pairing it with a light drizzle of maple syrup. It goes perfect with a serving of good quality vanilla ice cream.

  Do you have any recipes that you would like to share, or would you like me to post any recipes that are relevant to the season, let me know!

  Perfect Weather For Hiking

  

  Back on the trails after taking a break during mosquito season. They have been nice and dry so far, so walking is easy going. Once the autumn rains start, things get a little mucky. The one trail we venture to, Sudden Tract has added a boot brush by the entrance that you can stick your boot/shoe in to get all the muck off before you get back to your car, how thoughtful is that?

  Do you have any favourite spots in the Waterloo Region to hike? Would love to hear from you and why you love that area.

  New Promo Out!

  Check out my Promo Page for October deals to help you with maintaining your well being! So relaxing and rejuvenating at the same time.

  Hope to see you soon! Sandra

• All The Little Summer ThingsSeptember 2, 2025

  

  September has arrived, kiddos are heading back to school, and I’ve noticed that some of the trees are beginning to change colour. The gardens are pretty much done except for kale, tomatoes and swiss chard. We have so many tomatoes, that we froze a bunch to make sauces later on once the weather cools off. Must say that August was a hot mess, especially for our plants. I would come back from running errands and the celery was flopped over like a pooped out puppy. The heat was not great for hiking, so we took to walking the neighbourhood instead, after the sun went down and it had cooled off. A lot of other people had the same thinking and we met quite a few people on our walks. And of course it was too hot to wear socks and running shoes, so I ended up walking in either flip flops or sandals. I know, I know, how many times do I tell people not to wear flip flops as they are terrible for everything about your feet. legs, back, etc., but, well, yeah. I do refuse to go barefoot other than on my own property, so there’s that.

  

  So now that I have said that, I have noticed how my feet are really dry and have some callous on them. Also have some lovely hangnails that need tending to. Last night I made up a new batch of hand/foot lotion that have the late summer scents of geranium and rose with some rosemary mixed in. I am not breaking out the punkin’ spice just yet.

  

  

  How are your feet holding up from summer? Need a pedi? Some callous work? or maybe just a polish change? Need a relaxing full on pedicure with lower leg/calf massage to get you back into the swing of things? Are your hands dry from gardening and weeding? Do they need a little restoration, hand polish, moisturizing, cuticle removal? I’ve got you! Give me give a text/call 226-755-0540 to book your appointment today.

  What Did You Do This Summer?

  

  I’m always looking for new and different places to go to in Canada. I would love to hear about anywhere that you’ve been that would be an amazing place to just relax, do some hiking, learn something new, or even meet new people. Drop me an email or text and I can pass it along to others to spread news about our great and vast country of Canada! Send a pic or two as well and why you like that area. Got any great areas for fall hiking? Always looking for those too!

  

  Hope to see you soon! Sandra

• Sunshine & Happiness!August 8, 2025

  

  Well, this summer has definitely gotten away from me! I’m usually posting the beginning of the month, but….not this time. How is your summer going? I hope you are able to take some time away and explore our beautiful Canadian backyard. We were able to get away to beautiful Manitoulin again this year. We took the Chi’Cheemaun from Tobermory in the morning. The water was like glass and the sun was bright and warm, it was the perfect day. We got to Providence Campground and set up our tent, no mosquitos to be seen, I will take that any summer.

  

  Our goal was to stay in one area and do little day trips through the time we were there. First day we headed to Little Current and found a great little fish & chip place, The Port. Hand dredged locally caught whitefish with a very light coating, not even quite a batter, it was perfect, hand cut fries and homemade tartar sauce. One of the best fish & chips we’ve had in a long time. You have got to try this little gem of a spot!

  

  Weather was so nice that we walked on the boardwalk and went into some of the little shops on the main drag. Stopped in at Beam Paints in M’ChiGeeng. This little paint shop is family owned and they make all their paints plastic free and all packaging is natural as well. You really need to check them out to see for yourself this little wonder and gem of a business https://beampaint.ca

  

  Back to the beach to have some dinner, a walk, an ice cream from the Island Ice Cream Shop and maybe a nap.

  Learning New Things

  What a wonderful time to relax and unwind. Not having to worry about mowing the lawn or weeding the garden or even doing laundry. We really just went with the flow and didn’t really plan anything at all.

  It was on our Anniversary that we went to a PowWow in Sheguiandah First Nation that was advertised on a community board in the ice cream shop. Let’s go! It was also the hottest day of our trip, up to 32* C and humid, yikes!

  Just opening as we got there, so we chose a seat on the bleachers under a sunshade. Met one of the Elders, and he was explaining what was going on, all about their regalia (they are not costumes) and how they are all hand made, how the jingle dresses worn by the women are made (each bell is hand stamped by a big press), and what different songs represent, he also explained Indigenous culture and spirituality.

  At the beginning of the opening ceremony, the Elders from the different tribes come in. No pics or videos allowed. I was quite surprised that I felt a bit emotional during it, I felt honoured to be able to experience this tradition; seeing the Elders come in, and feeling their proudness. There was one man he pointed out, said he was one of the highest ranking. I didn’t even need to be told that, his power was emanating.

  We watched some of the dance competitions, toured the artists stalls and ate some wonderful homemade food, we chose a vegetarian dish as it was so hot out, I didn’t feel a meat dish would be great on the stomach. It was quite the eventful day, and we headed back to our campground more knowledgeable and feeling better for it. We again stopped off for an ice cream, I had a Green Tea one, so satisfying! We slept like logs that night.

  It really was just so nice to get away, turned off social media, phones, and didn’t listen to any news. Sometimes it really helps with the mental wellness, just to be able to sit and listen to the birds, rain, wind through the trees, children in the campground running around and playing together, laughing and having fun. Even if it is for a short time, just unplug!

  Beat The Heat!

  Back to our neck of the woods, and the heat has been brutal this year! Heat, humidity, and the smoke from the wildfires out west has really gotten to me and my husband. It is difficult to do anything, so we have been laying low, taking time to rest and recharge. As we don’t have A/C, we have been keeping all curtains closed, windows open, fans on. Doing any watering (using rain barrels and watering cans) in the evening, just before the mosquitoes come out, needless to say the weeds got the better of us this year. Definitely eating lots of ice cream and frozen yogurt, and drinking plenty of water and juice. Also keeping the neighbourhood pups watered during this heat, changing the water every 3 hours or so.

  We have just started going for our evening walks again, as it has been too smokey in the evening to go outside. Now I need an exercise regimen to burn off all the ice cream I ate the past couple months (insert grimace face here).

  Monthly Promo Happening Now!

  Check out my Promo section and get the latest news. August is BOGO1/2 off. Buy one treatment at regular price, get the 2nd treatment at 1/2 price. *2nd treatment must be equal or lesser value.

  Book early to snag your spot! I look forward to hearing all about your summer happenings! Sandra

• Summer Fun!June 30, 2025

  

  ‘Tis the season! No, not quite that one, but the sunshine and fun one! I for one am excited, you see, I had worked 18 years in the hospitality business, and summers were great for guests, but not always for the employees (looong hours, heat, co-workers not showing up, you get the picture, plus you had to be at work a certain time and therefore couldn’t always stay longer at a party, etc.).

  Now that I have my own business, I can make my own hours, and can also usually fit a client in at the spur of the moment if they are in dire need of a treatment. I love this aspect of owning my own business as it really caters to the needs of my clients well being. Sometimes we just need that appointment now, we can’t wait a day or a week (feeling a migraine coming on, out of medication and need a doctor, only it’s a Friday evening and the office doesn’t open til Monday morning, and then just try getting through to talk to the appointment clerk…yeah).

  I am quite enjoying the flexibility of my time. I get to visit more with family and friends, which is a big plus, and I get to play in the garden and watch the birds at the feeder and listen to my crows (love my crows, there’s something about them cawing in the morning that i love). And I get to do the work that I really enjoy doing, which is helping people to achieve their wellness goals. So a big win win.

  What Are You Doing This Summer?

  

  Heading to the cottage? Visiting friends? Doing a staycation and having friends and family over? Family reunion? Whatever it is you are doing, don’t forget to take time for yourself because things can easily get overwhelming if you don’t set some boundaries. Then you find that you are doing everything and nobody is helping, arrrgh! (ok, a show of hands if that sounds like you…mmhmm, thought so). I have been there myself and it is not fun. A great way to help solve this, is if you are hosting a BBQ, make it more of a potluck, you can provide the main entree, say ribs in this case, and delegate someone to bring salad, another to bring a dessert, etc. Put it in writing and send it in a text or email, and follow up with a phone call to make sure they got the memo. Many hands make lighter work, or something to that effect.

  Whatever it is that you do this summer make sure that it is fun, and that everyone stays safe. Especially if you are doing anything in the water, please always wear a lifejacket (they are so much less bulky now than when I was a kid, so there should be no excuses to not wear one). Get to know the water that you are in, is it a rocky bottom, shallow in certain spots, lots of kelp (this is a trigger for me, can’t stand it touching my legs and I get a little panicky), are the rocks wet with moss that can make them slippery. Accidents can happen in a blink of the eye, so be aware and be cautious and stay safe out there!

  

  Don’t forget to check out my promotions for July! Only for a limited time!

• Grounding Edition For SummerJune 2, 2025

  

     Walking through the grass barefoot is referred to as grounding or earthing. This has numerous benefits such as  reducing stress, boosting the immune system and improving sleep. The free electrons from the earth can be absorbed by our body. The negative charge electrons from your body will be absorbed by the earth.

   It can also help improve eyesight. There are reflex points in the feet in which the eye nerve systems are attached which can energize the eyes.

    Also, looking a green hues can help relax eye muscles. Green is a soothing colour and helps calm your mind and reduce tension.

  Walking barefoot keeps feet healthy, this is due to the skin of the feet being stretched and kept relaxed. Tendons, muscles and ligaments of the feet are strengthened and helps the flexor muscles which is great for anyone with flat feet. Also, walking in the grass stabilizes the  circadian rhythm of your body and you will sleep better at night.

  I have found as I get older that I don’t really like to walk around barefoot in the house, but I do like to outside. In the house I wear a slipper that has a solid sole, the memory foam ones hurt my feet after awhile, as the foot and leg is always compensating trying to stay at a certain angle. This is not great and will usually end up keeping bad habits bad.

  Now walking outside is totally different. The ground is definitely more uneven and there are small pebbles and such that come into play. The first couple days in the spring is a little brutal until the bottom of your feet become used to the surface of your walking area. They have to take time to toughen up a little for sure. Then there is no stopping them. Do make sure that you don’t walk in public areas (pools, water parks, etc) with your bare feet as you can pick up fungal infections and other bacteria that are difficult to get rid of. Also you don’t want to walk on an undetected piece of glass or animal excrement.

  Other Ways To Ground Yourself

   If you find yourself anxious or stressed, grounding is a great way to help get things back in order so that you can function. Deep breathing does amazing work in this area. A lot of people tend to breathe from their upper respiratory area. This won’t help you in a stressful situation.

  The best way to help yourself is to do some belly breathing. You want to breathe through your nose and breathe deep, into your belly. Hold it there for a few seconds and let it out through your mouth. Do this a few times and you should be able to feel yourself start to relax.

  Another way is to breathe in through your nose for 4 counts, hold for 4 counts, exhale for 4 counts and hold for 4 counts. This is known as Square Breathing or Box Breathing. Do this a couple times to help relax yourself.

  

  A great way to calm yourself down is to quickly inhale 2 times (think of after you’ve had a good cry you tend to hitch your breath involuntarily) and then exhale. This replicates that action and will calm you down as well.

  I’m sure there are a few more tips and tricks out there that work for people. If you would like to share yours, please send me an email or text 226-755-0540.

  And last but not least, a great way to ground yourself is to have Reflexology done. Yes, it will help with anxiety, stress, sleeplessness, and getting the body to get back to it’s natural balanced state or homeostasis. If you aren’t sure about it, try a 1/2 hour session. If you don’t like your feet being touched, give Hand Reflexology a try. Your body will love you for it!

  Don’t forget to check out my June Promotion, a Pamper Me! Pedicure for 20% off the regular price!

  Your feet will thank you!

• And The Sun Is Shining!May 1, 2025

  

  Although as I am typing this, the mornings can still be cool, but we have had some breakfasts outside! This I am excited about because it gives me a chance to connect with nature listening to the birds, watching squirrels and chipmunks go about their business, checking out flowers that are starting to poke up out of the ground and just drinking in the sunshine. That first day that I can eat outside in the morning is my official first day of spring. What is yours? Would love to hear what your official first day of spring is.

  A Great Time To Restart!

  What better way to get a great start to the warm weather than to take care of yourself. Now is the time to focus on yourself and get your body, mind and spirit aligned, freshend up, or just some preventative maintenance.

  

  Maybe start with some gentle stretches and deep breathing to ease yourself into your new mindset. Always be positive with yourself, as your body doesn’t generally differentiate between positive and negative thoughts. As a physiological response, your negative thoughts can have a direct impact on your physical health. For example, if your mind is focused on a negative thought, your body will respond as if that negative thought is real and will trigger the stress response. This stress response can lead to various ailments including racing heart rate, increased blood pressure or a weakend immune system.

  Get some ‘me time’ in. Feeling anxious or overwhelmed? Now would be a great time to just forget things for a little bit. Book a pedicure or manicure for yourself. This would be a quick way to ‘get away for a bit’. You could also book a Reflexology treatment, or Indian Head Massage to get to an even deeper sense of well being. I’ve had many clients say that after a session that they feel that they can deal with issues a lot easier than before they came in. Prioritize yourself first! You can’t do it all yourself, and you can’t do things to your full potential if your cup is only half full.

  

  Check Out May Promo!

  This month is a great deal for getting into your new groove! And it comes just in time for Mother’s Day! Go to my Promo page to get the details!

  Book an appointment with me by texting/calling 226-755-0540, or let me know if you have any questions you would like answered. Sandra

• April Showers Bring Sun…And Hopefully WarmthMarch 31, 2025

  

  The snow is mostly gone, may get a few more flurries, but enough about that…we are officially into spring and new growth is starting, the birds are twitterpated and it is so good to feel the heat in the sun again! Who has been de-cluttering? A show of hands please. Yup, out with the old, by recycling, reusing or repurposing. I have made a pledge to myself that if I need something, then I have to get rid of 3 items first. 4 if I push it.

  We did head to the nursery and bought some new seeds for the year. For some reason we always end up with excess seeds and sometimes you can use them the next year, but not always. So they get put ‘in a safe place where we will find them next year’. Mmmhmm. When that time comes, we can never find them and then we buy more, and over the years they accumulate and then one year we find a bag of seeds from 5 years ago, ugh! Who else does this happen to? Anyways, this year it’s all sorted out and we have all fresh seeds, ready to grow.

  I Have Been Nominated!

  

  This year I am humbled to have been nominated in Community Votes Cambridge under the Wellness category in Reflexology. I would appreciate a vote if you could, it will be under Sandra A. Murphy Reflexology . The link is https://cambridge.communityvotes.com

  Dry Skin?

  Do you have dry skin this time of year? I have been making my own lotion with all natural ingredients for awhile now and I find it is so much better than anything store bought. I know what goes into it, and I know what is going into my body when I make it. Non toxic and totally healthy for me. Same goes for my scrubs, hand polishes, and soaks. Who’s in for that? I continue to research and test new ideas to make products the best they can be.

  

  

  Go to my Promo Page to check out my April specials, and don’t forget to subscribe to my email to be the first to get inside info on deals!

  See you soon! Sandra

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