The Latest

• Hot Fun In The SummertimeAugust 5, 2026

  

  Yup, it’s the time of year to take some time off, relax, have fun, do a little gardening, cottage time, day trips, head to the beach, campfires, read a good book, you get the idea.

  I find my business slows a little as people indulge in their right to vacation and take time out while the weather is great. And that’s a good thing. It gives me time to sit back, relax, reflect, get creative and just be in the moment.

  Smoke On The Water…

  On our vacation this year we went up to Manitoulin Island once again. Our second day the winds and haze started, got a sniffly nose, sneezing and dry throat. Took some allergy meds, then later on got a massive headache and went to the closest gas station and picked up some headache tablets for a crazy amount of money, but hey, whatever works at the moment. My senses were off and I was forgetting things and couldn’t find what I had just put away a few minutes earlier, what the heck was going on? This was not me, I am usually right on top of things and it was a little disconcerting.

  Felt much better later in the evening. Next morning I woke early and the sky was a weird red from what I could see lying in the tent. I woke my hubby and suggested we should pack up because I thought a storm was brewing (and anyone who has camped knows that’s the worst when you have to break down/set up camp in the rain). He said wait a bit, so a little later it was still weird, so I checked weather on my phone and saw the news releases about the wildfires in Quebec and near Thunder Bay and read about the effects they have on health. Ohhhh, that’s what it was, and what caused my issues.

  

  After we broke down camp and travelled north, all the way through the sky was eerie orange and ghostly hazy. Even our car lights came on it was that dark. Very weird feeling. As we drove north to our destination of Chutes Provincial Park, the skies cleared a bit but still a little smoky until later evening. We were able to have campfires there as it wasn’t as dry as on the island.

  I thought of my friends and clients who have respiratory issues and hoped they were able to stay indoors with the air conditioning on. It is quite something to experience that, and am thankful that I am in good health.

  Garden Treasures

  

  It’s coming to that time when tomatoes are going to ripen very soon (and I’m not ready!). We’ve already pickled beets, braided onions and garlic, chopped and froze turnip for stews, made our jam for winter, made zucchini bread for an elderly friend, and had our salads laden with little red radishes, kale, different varieties of lettuce and herbs from the garden.

  So once the tomatoes are ready it will be making spaghetti sauce, soups, and when tired of that, canning the rest up. When I get tired of canning, I will just blanche, chop and freeze in zipper freezer bags to save for another time, probably in winter when we make lots of stew. You know, those freezing cold days when you don’t mind the stove and oven being on most of the day. They will come soon enough, so for now, I will enjoy the heat.

  August Highlites

  Don’t forget to check on my Promotions page to see the special I have for August. Hope to see you soon! Enjoy the rest of your summer! Sandra

• Hello Summer!July 2, 2026

  

  Hoping that everyone is staying cool in this heatwave we are having in Southern Ontario. Holy moly, feeling like 45° out there! Staying in, keeping curtains closed and fans on (no air conditioning), but it’s an older house with good insulation so it does stay quite nice inside.

  

  Did you enjoy Canada Day? Did you get to watch any fireworks where you are? We went to Tuscan Wolf Pizzaria in downtown Galt which opened on Monday. Such a nice inviting place with great food and decent prices. If you are in the area, give it a try and help support local business.

  Stay Hydrated!

  If ever there was a time to really keep hydrated, it is now! Sometimes when we drink so much water, it tends to backlog(?) on us, in other words, I find I just can’t swallow any more of the stuff, so I need to switch it up with some ginger ale or watered down fruit juice. Keep those electrolytes in balance or things can get weird quickly. A good way to help keep the hydration in is to have something salty. Don’t go crazy on this either, especially if you are on a restricted sodium diet (in that case, check with a health professional or local pharmacist).

  I do know that we shouldn’t drink cold water, but I can’t help having ice in mine, it’s just too good. Room temp or a bit cooler is good. Adding some lemon or lime will do the trick nicely too.

  

  If you can get to a pool, or local swimming spot, even better to cool off.

  July Promos

  Check this months promo section for July specials on pedicures. For a short time only so book soon. You can call/text 226-755-0540.

  

• Awaken For Spring!June 1, 2026

  

  Warm weather is finally here after the crazy spring we have had. We have been enjoying it while tending to the garden. Nice weather makes everything seem better, I always feel more grounded (probably something to do with sunshine, walking in the grass with bare feet, dopamine and all). Whatever it is I’ll take it!

  It’s time to get refreshed for the warm weather, spread your wings and try new things.

  

  AWAKEN

  Time for a fresh start if you’ve been holding on to a lot, or going through a rough spell. Look into your inner self and see if there is something missing or if there is something you should or should not be doing. Self reflection is key. Also you must be truthfully honest with yourself. Do we hold grudges? Do we look for flaws? Do we consider others feelings? Do we always need to be right? Can we agree to disagree on certain subjects? Do we enable someone? Will it be important to you in 5 hours, 5 days, 5 years (if not, let it go)?*

  FRESH STARTS- what can you do right now that would help you? What would you like to do or try? Whether it be physical, emotional or spiritual, now is the time to begin. Little steps and fresh starts.

  Do what you need to do that makes you feel better as a person, try a new hobby, exercise more, begin a journal, start writing a book, take a class that you have always wanted. You never know where it will take you, maybe it could turn into a new career for you! Maybe it could turn you into an instructor that could help someone else in their journey. You just need to begin.

  *please note-I am not a therapist, any writing is my own musing. If you are having any struggles with issues, please consult your family doctor or therapist.

  Eat The Garden

  There is nothing better than eating food that you have grown yourself straight from the garden. From planting a tiny seed and watching it grow and flourish through your nurturing, to harvesting and making a delicious dish with what you grew. Even if you don’t have a garden, you can still plant tomatoes in a pot on a balcony or in a sunny window even if it is only some herbs.

  Some herbs that you can try that are beneficial are Chammomile which is great for indigestion and jangled nerves. Also helps with insomnia and inflammation. You can use it as an herbal bath for relaxation.

  Lavender is great for relaxation and inflammation. Make a sachet to put under your pillow for sleeping. Pure essential oil can be used with a carrier oil to rub on the skin for inflammation. If you get culinary lavender, you can use it in your baking. I love lemon-lavender shortbread cookies.

  

  Sweet cherry tomatoes are easy to grow in a large pot on a balcony. Great for salads or you can add them to a jar of store bought spaghetti sauce for a homemade kick. Save some seeds from 1 or two tomatoes and keep for planting next year.

  Do you have any favourite herbs or veggies that you like to plant? What is your go-to plant?

  Enjoy the rest of spring as I’ve heard it is going to be quite hot and dry for summer. We’ll see what happens! Until next time, stay hydrated!

  Sandra

• Everything New & FreshMay 3, 2026

  April was the month of ups and downs weatherwise, what a rollercoaster! I think it is the coldest spring that we have had here in southern Ontario in a long while. As I type this I have a little space heater blowing on my feet.

  

  With that said the crocus, tulips and daffodils are doing their thing. I planted my pansies and they are loving this cool weather. A great tip for keeping squirrels from eating your tulips: make a spray of a little water, a good couple tablespoons of Castor Oil, and a bit of dish soap to make it runny and put in a spray bottle, I made up about a cup of it. Shake it up and spray it on tulips, pansies, the soil and rocks around the area. Apparently they don’t like the smell of the Castor Oil. I sprayed it on and so far so good, no eaten bulbs, fingers crossed. I spray again after it rains. My peas are poking up, although something has been digging in the garden looking for yummy things, so they may have gotten a few. As well, this is the first year, our back lawn has holes dug into it, my husband thinks maybe possums looking for grubs. I would be mad, but honestly I don’t care about the lawn so much, we can’t eat grass anyways, so to me not a biggie. Speaking of which, grass is getting longer with all the rain we’ve had, ugh. Now my garden is a different story, garlic is growing nicely and I just planted onions yesterday. We put up a little greenhouse in one corner and are starting some kale, squash, more onions and hyssop so far.

  I do love the earthy smells of spring. Having said that, I do not enjoy the floofy things in the air that cause springtime allergies. some years are better than others, and this year so far so good, only one half day of sniffles and sneezes so far. Can anyone else out there relate?

  I was able to make a small batch of strawberry jam from last years berries, as we ran out earlier. It should be just enough to get us through to berry season.

  This past week has been crazy, had plants out and windows open, even overnight, and then we had to close windows, have the heat back on and bring our plants back in and into the little greenhouse. With all the up and down weather, hubby has got a bit of a spring cold and has been trying to sleep it off and out. I’m making him drink lots of tea with lemon, ginger, turmeric and honey with a splash of apple cider vinegar. Hopefully he is feeling better soon.

  New Goals For Spring

  As I get older, I’m finding it a little more difficult to stuff, you know, stiff legs and feet in the morning, not sleeping as well. So I thought I’d do something about it and went for a checkup at the doctor, and started going to get Acupuncture. The lady I am seeing is a 2nd generation Acupuncturist. So far she is wonderful, helped with my sleeping and digestion, gave me a list of some things that I should be doing as well as eating. she introduced me to an exercise of Ba Duan Jin, which is sort of a cross between Tai Chi and yoga. Whatever it is it is simple to do and I love that. I can do it if I’m waiting for the kettle to boil, brushing my teeth, or on hold on a call. The acupuncture is not covered so I do have to pay for it out of pocket and is not cheap, but my health is worth it, so it is something I am willing to do. Also it is a good motivation for actually doing any exercises or changes in diet that are suggested. I will keep you posted on future results.

  Hitting The Trails Again

  

  We have once again started hiking the trails. Sometimes in the winter and early spring, they can be tricky because of ice, so usually we end up just walking around the neighbourhood which is fine too, just not as exciting or not always very scenic. Trying to choose trails with some hills, nothing huge, but just to get a good cardio workout. I’ll have to check out some other trails in the area, maybe some Kitchener ones.

  New Promo for Mothers Day!

  Check out my Mother’s Day Promo’s. This one is only for 4 days and is starting to book up, so snag your spot early. Head to the Promo page for more info. Mom is worth it for sure!

• 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”

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