The Latest

• SpringtimeApril 3, 2026

  

  What a bit of a wicked spring we’ve had so far, freezing, thunder, lightning and heat, oh my! Snowdrops are out, tulips, crocus and daffodils are starting to come up and buds are just beginning to fatten up. I can always tell when it’s really going to get nice, when the lilac buds get really chubby. And don’t forget the official first day of spring is when one can eat breakfast outside. And that day is today! April 3, 2026. Wohooo, so happy!

  Is it just me or does the Weather App keep changing it’s mind every hour? Rain for the whole day, then an hour later it has moved to rain in a couple hours, now it’s sunny, but the app says it’s raining…what is going on? And it never does end up raining that day. I don’ get it.

  We did get a couple nice days and set out patio furniture and such. Planted our peas before the rain started the other day. Even if it does get frosty or snows, they don’t care, they like the cool weather. Just no raking yet as the beneficial insects are still sleeping in the leaf litter, it is hard not to, but I go around the garden and trim up any long grasses or dead tops of plants, just to make it look a little neater.

  Rhubarb Recipes

  

  Does anyone have any good rhubarb recipes out there? This year I want to make candied rhubarb or pickled rhubarb. Tried it out east one year on a dessert and it was sooo good!

  

  Time For Renewal

  This is the perfect time of the year to start anew if you are looking for a change up. The first warm day you have all to yourself with no agenda is the perfect place to start. Begin when you wake up in the morning, before you even get out of bed, say to yourself ‘this is my time, and I am going to work on me, I am going to be gentle with myself, not rush anything, and if I make a mistake today, i will forgive myself’, take a few deep breaths, get a good stretch in and begin your day.

  Get a glass of water in before you get your breakfast as it will aid in digestion. If your stomach is not feeling it this morning, try grated fresh ginger or ground ginger and lemon juice with a little honey in boiled water and drink that. Soon you will feel your stomach and intestines start working their magic. I even add some black pepper and turmeric sometimes too. If you feel a sore throat or cold coming on also add some apple cider vinegar.

  This day you don’t even have to have a schedule planned, just do you. If you want to walk to the library or downtown or to the park, go ahead. Go ahead and stop by the local pastry shop and pick up a yummy snack for later in the day. Don’t forget to smile and say hello to people you pass, this is an instant pick-me-up. Most of the time people will say hello back, others may not but that’s ok too. Sometimes people will start a conversation about the weather, traffic, or a certain store or something, you can keep it light and head on your way or you may start chatting with them.

  Maybe this is a good time for you to start exercising, again, start slow, go for a walk, mix it with a short jog, try a hill. Just be mindful and take it all in, stop to check out the river, watch the ducks playing. Soon you will feel good.

  At the end of the day, praise yourself, say ‘I did the best I could do and I am proud of myself’. End your day with a short meditation, sit in a comfortable spot and focus on your breathing, breathe into your belly and slowly exhale. Do this a few times and your body will start responding to relaxation.

  Just start out slow, you’ve got this!

  New Hot & Cold Stone Modality

  

  Check out the promotions section for a Hot Stone treatment along with a Reflexology treatment. I am offering it at a discount so you can check out this great treatment!

  Hot stones are great to help with deep tension relief to legs and feet for this session. It will help relief of Plantar Fasciitis and tendons that are tight in the feet. A lot of people get tight tendons on the top of the foot, the ones that run from the toes up. This treatment will also help relax calves and ankles (hot stones are not used on varicose veins or anyone who has blood clots).

  Just a note that hot stones can be used on hands and arms, face, neck and shoulders as well for the ultimate relaxation treatment.

  

  Cold stones can be used on the face for inflammation and smoothing. This is a very nice treatment in the summer when things heat up, so get ready for some warm weather coming soon!

  Looking forward to treating you soon!

  Sandra

• New Modality-Hot & Cold Stone treatmentsMarch 13, 2026

  

  I am excited to introduce Hot Stone therapy. Using hot basalt stones to help you get deeply relaxed. This treatment can help with muscle tension, reducing stiffness and easing tension. Helps improve circulation by dilating blood vessels and enhancing oxygen delivery to tissue.

  This treatment is also great for pain relief for anyone suffering from chronic pain, arthritis, fibromyalgia and also helps with joint mobility. Its deep penetrating heat is soothing and balancing, and is great to help with stress reduction.

  Cold stones are great to be used for contrast therapy, or if you have inflammation in a certain area. They are also great to cool down on a hot summer day.

  Give Hot Stone massage a try today, you can add it on to a Reflexology, Indian Head Massage, or Reiki treatment for the ultimate in relaxation!

  *just a side note- I am not a registered massage therapist (RMT), so you can’t use this treatment for any massage benefits you may have.

• Happy International Women’s DayMarch 8, 2026

  

  Today we are celebrating all women young and old! Building each other up, standing strong for one another, sticking by each other, and cheering all women on.

  I was always a shy kid, never much talked to anyone unless spoken to, very introverted. But I listened. I learned. Just like the crow who observes and watches and learns how to sort out problems, using tools or making tools, and finds a means to an end.

  Somewhere along the line I slowly emerged from my shell and became my own woman. Trying to be kind and helpful, listening when needed, not giving my advice, but giving an honest opinion if asked. It all seems to be about observing and setting boundaries; with a little luck and being there at the right time thrown in. Anyways, everyones recipe is different and you need to find your own recipe for the most part, but you can choose to borrow parts of someone else’s recipe to help create your own.

  I also found you have to adapt in life, that’s a biggie. As much as we want things or people to stay the same, they almost always don’t. People grow and change and move out of your life, but others move into your life. I believe there are reasons people show up in your life when they do. You may need something or to learn something from them or they need to hear or learn something from you. Have you ever just met someone, say in a long line waiting and you hit up a conversation with the person behind you, and it seems like you’ve known them already once you two get talking? That used to happen to my mom all the time when we went to the mall. I find it happens to me now and I kind of enjoy it and think about what that person taught me at that time (it could be gratitude, or patience, or humility)

  I found a quote quite a while back that really resonated with me and I painted it on a piece of wood that I keep near where I can see it everyday.

  “Be bold and courageous, when you look back on life you’ll regret the things you didn’t do more than the ones you did” -H. Jackson Brown Jr.

  How powerful is that? I always read it when I get scared of doing something, but kinda really want to do it. Hence how I came to be a Reflexologist later in life, and it became my retirement career.

  I was working a full-time job and doing my Reflexology on the side, all was going well. Then Covid hit and something changed in the workforce that did not resonate with me, and I was becoming miserable. So over the next couple years I had a plan that I wanted to start my own Reflexology business and do it full-time as my retirement career. One day I made up my resignation letter and handed it in the next day. It just so happened a co-worker had just come back from a trip a week later and she got me a farewell gift. That gift was a book by Debbie Travis ‘Design Your Next Chapter’. Bingo! I took it as a sign that I was on the right course. I have never looked back, and continue to look forward. If I ever have any doubts, I always read my little hand-painted sign and it gives me the answer I need.

  I hope you find your inspiration in life and follow your dreams and aspirations. Keep building each other up and supporting other women around you whenever you can!

  Sandra

• In Like A Lion Or A Lamb?…March 1, 2026

  

  What a crazy mix of winter we got this year! Like many people, I will be glad when winter is over. Let’s hope March goes out like a lamb. Counting the days until spring solstice. At least the days are getting longer, and we can hand onto that.

  What have you been doing to keep yourself grounded and well? Have you been booking treatments for yourself and getting in lots of ‘you’ time? Grounding is also a good way to keep in the now, taking Epsom salt baths, using some calming 100% pure essential oils like lavender, and creating a cozy space for yourself while you read a book. It’s all about you and your wellness this month!

  Are You In A Brain Fog?

  A lot of people these days tell me they are in a bit of a brain fog, or can’t quite get into their zone. I get it. This is the time you need to take care of yourself and your mental well being. Doing nothing is doing something. We need to reset our bodies and minds to be able to function in order to look after ourselves, our families, and on top of that work. It’s a lot. Even if you can get just 10 minutes (20-30 would be ideal), get yourself somewhere quiet (bathroom, guest room, laundry room – they’ll stay away from there!) and just sit or stand with your eyes closed, slowly breathe in through your nose and exhale through your mouth. Try to belly breathe, keeping your shoulders down and not moving them. Try this about 4 times slowly and see how that feels. Bring in peaceful thoughts and affirmations such as, ‘I am healthy, I am safe, I am free, I am strong, and I am loved’. Repeat this mantra as many times as needed. What you feed your body is what it feels. No negative thoughts here, because your body doesn’t know any different! Good vibes in, good vibes out.

  

  New Modality Coming Soon

  I’m excited to be bringing a new modality into my practice soon to be able to help you achieve your wellness goals. It’s going to be a great one, so stay tuned! You can follow me on Instagram @samurphy.reflex or on Facebook at Sandra A. Murphy Wellness Studio.

  Also, don’t forget to check out my newest Promotion on my Promo page.

  Looking forward to seeing you and helping out with your wellness goals soon!

  Sandra

  p.s. The fastest way to reach me is call or text 226-755-0540.

• Love Is In The Air!February 3, 2026

  

  Oh boy, what a winter! Did you get dumped on where you live? As I am typing this we are in the midst of yet another storm. Shoveling and snow blowing later for sure.

  One good thing about this weather is that it’s a great time for cocooning. Yup, just what it sounds like, curling up on the couch in cozy clothes with a big warm blanket, big mug of tea or coffee, and a good book. A great time to unwind and forget about all the global affairs and such. A time to think about you! If you’ve been stressed about financial affairs, family issues, personal things, now is the time to take time and clear your mind. Breathe deep, do some stretches and unwind all those tight muscles. If you need a little help, take a hot bath with sea salt and maybe some lavender oil, light a candle or three. Once your mind is emptied of all thoughts and stresses, do some deep breathing and calm your senses.

  Valentines Day Celebrations

  

  Celebrating St. Valentine’s Day with a special someone or a bestie? I’ve never really liked Valentines Day because of how commercial it is, it’s really THAT much for a dozen roses on that day?? Please, no, not for me. I am one that would rather go for a nice hike or walk on the beach (yes, even when there is snow on it, bundled up in winter woolies). Car picnic anyone? I love winter car picnics! Make a bunch of wings or pastrami sandwiches, add some homemade chocolate chip cookies, or chocolate covered strawberries (dark chocolate of course!), and a Thermos of hot tea, chai, homemade hot cocoa, or coffee. Park down by the lake or at a park and watch the world go by. Then if you are up to it, head out for a quick walk afterwards.

  Family Day Activities

  

  Do you celebrate Family Day? Maybe you do outdoor activities, maybe you stay home and play board games, perhaps you visit other family members or they come over for a special lunch or dinner, or take in a show. I love the idea of Family Day, our lives are so busy sometimes that we forget to actually take time and enjoy being with each other. You get to catch up on everyones lives, especially if they are living out of province or in another city.

  Zoom is great for this as well; that way you can catch up and have coffee with everyone without having to worry about who’s going to host, clean up time and who is cooking. Easy peasy! I know getting to be there with someone is the best, but it’s a good 2nd choice.

  PROMO’S For February

  

  Don’t forget to check out my Promo page for this months specials. I feature hand and foot care this month for a limited time, so book early!

  

• 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

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