AIS At The Backrub

Have you made it to an AIS class at the Backrub lately? You may know instructor Nikki Wells through her monthly Essential Oils classes at the Backrub - she is also instructing classes on AIS (Active Isolated Stretching). These classes and semi-private classes are helping to improve the bodies of many people over the winter months as our muscles turn tight from cold winter days. 

If you are unsure what AIS is and what the benefits are, read on! 

 What AIS is:

Uses full range of motion movements to contract and strengthen targeted muscles while at the same time stretch the opposing muscles.  

This simultaneous strength and flexibility training makes it functional and safe.  

Stretches hold for no more than a few seconds.

Concentrating on breathing - exhale on stretch, inhale on release.

What AIS benefits:

 Techniques benefit muscles, fascia, tendons, ligaments and bones.  

They also develop brain-muscle connectivity.  

Treats a range of musculoskeletal conditions to relieve pain and facilitate the healing process.  

Can relieve muscle tension, alleviate fatigue, improve flexibility and efficiency of movement, increase strength, and achieve a balanced alignment.  

Weakness, excess muscle tension and lack of flexibility of the neck, shoulders and back--which leaves you more vulnerable to injury--can be changed through training with AIS.

During a class, Nikki will teach and assist you in stretches that can benefit your problem areas- from neck and shoulder tension to abdominal and back pain. 

Taking home what you learn from one of these classes could be the progressional kick to feeling better in the long run - these are stretches you can do every day!

There are so many benefits to AIS that Nikki would love to talk to you about- drop us a line or an email anytime for more info and remember to check back here for more health and well-being tips!

info@greatbackrubs.com

651-698-4567

Winter Hibernation: Intro

During this time of year a lot of us get into a rut- our bodies are missing the warmth of the sun, our hard-earned cash is stretching thin and our diets have fallen short due to approaching holidays. It's hard to know how to stop the circle of stress and frustration!

Here at the Backrub we believe relaxation is one way to less stress and a better well-being. So what is the key to ultimate relaxation? A good old-fashioned sleep.

Sleep deprivation is the cause of many physical and mental declines, from basic break down of immunity to effecting our moods. It can lead to a poorer diet, more sick days from work and decreasing mental alertness.

Don't stress! The winter time is a perfect time to catch up on sleep - the nights are longer giving us a better excuse to go to bed earlier and the cold outside won't keep us far from our warm homes. Over winter we'll be getting deep into the science of sleep and sharing tips and tricks for a natural night of slumber. We've all heard the advice of turning off your tv, putting down the phone, getting off the computer before bed but we want to go deeper than that. 

What food helps to a better snooze? What stretches can we do to ward off insomnia? How do we let our minds "let go" before hitting the sack? We'll explore these and more, ensuring a winter hibernation fit for a bear.

Had a bad sleep last night? Here are a few simple but effective points on getting through the day:

Caffeine: taken in moderation, it has been proven to help the brain get a kickstart after a bad night. Listen to your body and try to watch when the caffeine starts kicking in - that's when you can slow down the intake.

Keep Hydrated: You are naturally balancing your body's vitamins, nutrients and minerals when you drink water, keeping you functioning and replenishing what you've used up. By drinking water through the day and especially before bed, your hormones, energy levels and muscles and joints become balanced. 

Keep Moving! You'll probably want to lay your head on the desk and take a snooze but getting up and moving around at regular intervals will help you pick up a little more energy.

Grab Some Sun: Making sure you get some sunlight will set your body clock back to where it should be and curb afternoon drowsiness. Bonus - the fresh air will give you a boost to get through the day.

How do you relax before bedtime? Let us know! Comment below or follow us on Facebook for more tips and tricks on relaxing. 

Essential Oils for Emotional Healing

If you haven't already attended The Backrub's class on essential oils, get your seat quick! This is fast becoming a popular session, dealing with the strength in essential oil's natural emotional healing. Unsure about what it's all about? Read on for a few facts:

The power of essential oils can be subtle and profound. From anxiety and stress to distractions, our bodies and minds benefit from their therapeutic value.

Essential oils are a natural route to better well-being and can be an alternative to finding relief from pharmaceuticals.

The Backrub carries products by doTerra - one of the best manufacturers of certified high-quality essential oils.

During a class at The Backrub, Instructor Nikki Wells will talk about doTerra oils we can use to help transition from a stressful day at work to a relaxing evening at home.

These are essential oils that are very easy to use within the home - in cleaners, applying topically to yourself or family, diffuser and even in your dryer.

Sign up for the next class and find out how a few drops can envelope your home into a peaceful and happy place.

Need more info? Email info@greatbackrubs.com
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Yoga And You - The Benefits

Yoga is like a self-massage; the perfect way to focus on your breathing and how your body moves. If you're curious to see how yoga can benefit you, we've got it covered. There are countless websites, videos and blogs devoted to this subject so we're dedicating the rest of the summer to seek out the best of the best....

Here are some facts to get you on the mat:

Practicing yoga regularly effects the body physically:

• Lowering blood pressure and heart rate
• Improving sleep
• Improving circulation
• Improving digestion 
• Relieving back and chest pain

and mentally, there are also many benefits

• Increased ability to manage stress
• Improved focus and concentration
• Better memory
• Helps combat depression, ADHD, Anxiety and PTSD

 

Still not a believer? Check out a few of these articles; proven studies on the health benefits of yoga:

 Huffington Post on Mental Health & Yoga

Harvard Health on Anxiety, Depression & Yoga

7 Proven Health Benefits of Yoga

YogaMedics on Back Pain

 Ace Fitness Study on Yoga

With so much to talk about we hope you visit back here every week from now til summer's end to find out how you can feel your best!

Rejuvenate For Summer: And For Life!

Thank you for following us on our topic of rejuvenation  - we tried covering much of what many of us do over the summer and carry these tips on - for life!

How do you rejuvenate for summer, enjoying the warm, fresh air again? Let us know!

We found so many more websites for further reading on rejuvenation, here are some of the best picks:

What Are Rejuvenating Foods For Summer?
Youtube Videos Full of Fresh Juice Ideas!
Pretty Pictures For Summer Fruit Recipes
Perfect Summer Eating

Keeping Your Summer Break Busy: Basics
Exercise Safely During Summer
Get The Family Out
How To Keep The Kids Active

10 Ways To R & R This Summer
Buzzfeed's 25 Simple Ways To Relax This Summer (No. 3 Is Our Favorite!)
Your Summer Reading List
Finding Relaxation In Your Backyard
Huffington Post Knows How To Relax

Keep reading and stay happy & healthy from your friends at The Backrub x

Rejuvenate For Summer : Part V: Roadtrips

Summer means vacations means road trips. Our bodies and boredom can take its toll on long hours in the car, so how can you keep healthy and happy behind the seatbelt?

 Body

Fuel up by bringing healthy snacks like grapes, nuts, berries, string cheese, yogurt - these will help you stay alert for the long distant driving. If you have a hard time sticking to healthy snacks, try portion control by preparing small bags of goodies before you go.

 Check out these sites for more ideas:

Snackin' Better On The Road

Healthy Car-Trip Snacks You Can Make Yourself 

Great Regional Foods Along Highways, Small Towns & City Neighborhoods

Keep your body from getting sore by stopping at regular intervals and getting out of the car. When you're stuck for long periods in the car, try some Stoplight Yoga:

Basics: Concentrate on your breathing and keep a good posture

Waiter Pose: Hold onto the steering wheel with one hand, and then raise your other hand and firmly press it flat against the roof of the car. Hold for a few seconds as you breathe. Release the pose, then take the hand back a little further. Press, breathe, and hold again. Keep taking the hand back a little at a time as you open up your arm pit and the side of your body.

Spinal Twists: Keeping your foot on the brake, sit up a little straighter and gently pull your abs in, then using leverage with your right hand in between the seats, reach across with your left hand to a comfortable place on the passenger seat and pull yourself into a gentle twist. Look over the right shoulder. Keep breathing and hold for 10 - 15 seconds, slowly release, check the stoplight and at the next signal, twist to the other side. 

...and a few sites for stretch ideas when you get out of the car

Men's Health

Woman's Day

Drive Time Yoga

Camping Road Trip

 

Mind

Those breaks are important, not just to stretch your body but to rejuvenate the mind. Get some fresh air, close your eyes for a bit and relax - you deserve it!

To keep you alert on the road, try some of these sites games, trivia and more...

Best Road Trip Apps

15 Road Trip Games For Adults

Music on the Road

Do you have tips for the road? Let us know via Facebook, Twitter or email!

The Backrub and Workplace Massages

We've proved bodywork can take place anywhere- especially work! The Great Metropolitan Backrub is expert in fully-clothed bodywork, participating in hundreds of events at colleges, businesses and schools throughout the Twin Cities.

Because bodywork is essential to the health and well being of those who work hard, we take our role seriously.

We’re available for on-site massage services around the clock, on weekends and holidays!

Our practitioners are:

• Certified and Licensed

• Professional

• Massage and/or Shiatsu trained

• Knowledgeable about health

• Available around the clock

Our budget rate of $65/hour hasn’t increased in over 15 years

Our minimum is just 2 hours

Our service is available hourly, weekly or monthly

Gift cards for Employee Perks start at $10.00 

“For my busy office, The Great Metropolitan Backrub has made the entire process--
from original setup of the service to invoicing-- entirely painless.” 
-Ryan Theil, Director,
St. Paul Interpreting Center,
Sorenson Communications

By offering weekly, or even monthly, opportunities for your staff to receive bodywork, you can help your employees reduce stress, repetitive injuries, poor sleep habits, and lowered immune response while elevating their metabolism, alertness and mood. It’s a win/win! 

Make the call today to find out more!

Annette Rondano @ 612-221-0131

inquiries@greatbackrubs.com 
762 S. Cleveland Ave., St. Paul, MN 55116
651-698-3338

Rejuvenate For Summer: Part IV: Workplace Massage

With the long winter and hours inside working, our bodies have really felt the strain. A good massage helps alleviate much of the built up hours behind a desk, on your feet or behind the wheel.

 Many businesses have started incorporating regular workplace massages and there are a lot of positives. Whether it's employee appreciation, to alleviate stress during crunch time or an added health benefit, it can save money and boost morale.

Here's the lowdown on the benefits of a workplace massage, helping you feel much more limber for the summer months....

Job stress and related problems cost companies an estimated $200 billion or more annually, based on information from the American Institute of Stress and the American Psychological Association.

Workplace massages save money by:

 Increasing energy and morale

Attracting and keeping key talent

Reducing sick days and lateness

Showing your employees that you care

Even a brief massage can significantly improve employee problem solving abilities

The benefits for employees are endless:

Preventing pain caused by excessive repetitive movement

Calming the nervous system

Stimulating blood flow

Increasing immunity to colds and flu

Relieving headaches, migraines and back pain to improve posture

Massage also improves creative thinking and relieves fatigue.  It’s better than a cup of coffee!

Massage can help your team get through a demanding time or reward them for their extra effort. Read our next post, coming soon, on how The Backrub fits into your next workplace massage session.

Rejuvenate For Summer: Part III: Let The Sunshine

Quick! The sun is out! Grab your beach towel and don't stop until you hit some sand. Just kidding - there are a lot of things we forget about when the thermometer reaches boiling point. One of them is how our bodies react to it. Heatstroke, dehydration and sunburn are all avoidable by hydrating and wearing sunblock but when it's too late, we have a few natural remedies to help you along....

Sunburn: A cup of Oatmeal or Baking Soda added to a bath helps soothe and heal sunburn faster. Just make sure to time your bath to around 15 minutes - any longer and your skin could dry out even further! If you haven't got time for a bath, apply Aloe Vera to your burn every once in awhile throughout the day to take the discomfort away.

Heatstroke: Did you know onions and their juices naturally control the symptoms of sunstroke? If you want to curb the icky feelings of this ailment, get into some shade and drink plenty of water. You can smell some chopped onions and if you're adventurous and don't mind smelling like one, you can apply onion juice to your palms and soles of your feet.

 

Dehydration: Of course an easy fix for this is drinking plenty of water but there are also a few things you can add to your water to make it more effective. A combination made with one teaspoon lime juice, one teaspoon sugar, and a pinch of salt added to a glass of water will help keep your fluid and mineral levels replenished. You can also try eating foods that have a higher content of water like cucumber, watermelon, lettuce or spinach.

Remember, a healthy body, healthy food and regular water intake are things that will strengthen our resistance and prevent us from being ill.  

Like us on Facebook and Twitter for more updates and tips on staying well all summer long.

Rejuvenate for Summer: Part II: Run Around

Last post's subject gave tips on venturing into the backyard and preparing your body for outdoor spring cleaning. If you're looking to getting past the garden and taking advantage of the paths around the neighborhood, running is the perfect way. The Twin Cities has been named as one of the best cities to run around in, thanks to the beautiful lakes and Mississippi river. Whether you're an avid runner or enjoy a brisk walk around the block, we've got a few pointers for you before you go...

There are a lot of ways to prepare yourself to avoid injury, key word is *stretching*.... A LOT

Great foods to help you fuel your runs (yum!):

Eggs - contains all the crucial amino acids your hard-working muscles need to promote recovery

Sweet Potatoes - have manganese and copper, minerals that help make healthy, functioning muscles 

Whole Grain Bread/Pasta - eat this over white bread/pasta to promote weight-loss and still get the carb-fuel in

Bananas - the potassium helps regulate blood pressure while the carbs give natural energy

 Low-Fat Yogurt - Calcium is crucial to building bone-mass!

Check out the link Running A Thousand Miles for more food advice

Minnesota's heat and humidity can quickly leave you parched. Don't forget to hydrate no matter how hard or easy the run is!

For motivation, get ready for one of these upcoming races:

5K Beer Run! every weekend until the end of June in Minneapolis

Heartbeat 5000 June 22nd in Minneapolis  

Midnight Sun Midnight Run June 28th along Lake Superior

Warrior Dash June 29th in Hastings 

Independence Day Races July 6th in Minneapolis

And many more options when you go to RunningintheUSA.com

Check out the Twin Cities Running Club for routes near you and The Running Room has a lot of great advice on training programs, races and getting the right gear.

Did you know that going barefoot is much more beneficial than jogging with traditional running shoes? Posture, balance improvement and less injury are very big factors to consider  for avid runners. For everyone out there who is anticipating the warmer weather as a sign to get out the running shoes and go for a good old fashioned jog, or just want an excuse to go barefoot, here's an infographic to show the growing trend of barefoot running @ Runningshoes.com
  

Do you have any running tips or marathons you'd like to promote? Shoot us an email: inquiries@greatbackrubs.com or a friendly Facebook message!

Rejuvenate for Summer: Part I: Enter The Yard

Now that it is getting warmer outside (finally!), we are starting to look for ways to enjoy the sunshine and fresh air. Yard work and spring cleaning is the perfect way to take advantage of this but how do we prepare our bodies after a long winter inside? 

Back, shoulder and knee pain are all very common after the first week of grabbing the rake and tree trimmers. These ailments can easily be avoided by limbering up and using these tips before heading to the yard:

- Warm up! Take a walk around the block and STRETCH those legs and arms

- Lift heavy loads properly: with your knees and legs

- Avoid bending over so much - kneel and try to use kneepads rather than standing for a long period of time

- Don't overdo it with just one job - move around the yard after 15 minutes of one task and work on something else 

- Hydrate! Keep a bottle of water nearby and cool down with some more easy stretches and a shower

Gardening and yard work can be therapeutic so stick to these guidelines to enjoy your hard work - all summer long!

How do you get your body ready for the summer? Let us know via Twitter, Facebook or a good ol fashioned phone call! 651-698-3338 to book your next massage. Happy spring! 

Another Man's Treasure

Spring time is a great time to freshen up your wardrobe. What better way than recycling one man's trash? Don't forget the money you will be saving on almost-new items - a guaranteed stress release! 

With so many yard sales, garage sales, estate sales and good old fashion thrift stores to choose from, it's hard to know where to start.

Check out The Thrift Shopper, Garage Sale Finder, Goodwill and Salvation Army to find places near you. Garage Sale Finder also lets you post your own sales - once you accumulate new summer items, you'll need to make room for them in your wardrobe!

Use the Etsy app to search for average prices of vintage brands while you're searching - a good tool if you don't know brands very well. Also, look out for better quality clothes by checking inside and out for stains or rips, Made In USA tags (equal better quality) and trying out the zippers and snaps to see if you'll need to replace them! 

It may sound like an arduous task but just think of the long run - saving money, long-lasting clothes and a better environment.

If you're interested in delving further into the world of Thrift Shopping, check out these cool websites and apps:

How to spot vintage at a thrift store

Get Rich Slowly

Sammy D Vintage

Thrift Buddy App

Eat (Your) Green(s)

During our busy lives many of us tend to choose the easier option when it's time for dinner and turn to fast food. 

It's not hard to forget how accomplished and happier cooking for ourselves, family and friends makes us feel. The cooking process is also therapeutic and helps to decrease stress. 

Even better when we've used local and quality organic ingredients - buying locally helps sustain our community and cuts down our carbon footprint.

10 Farmers' Market Shopping Tips

Localharvest.org invites you to find the best organic food grown closest to you. All you need to do is type in your city or zip code - Minnesota has countless farms and info on farmers' markets and the site is countrywide. 

Consider how hard the farmers have worked to bring you their produce - from picking their fresh, crisp apples to milking cows for cheese and milk. Help support them while having a more personable and enjoyable experience.

If you can't get to the farmers market, try a few of these tips to stay eco-friendly when at the grocery store:

• Bring your own reusable bags
• Buy in bulk to minimize the packaging
• Try to make your trips less to reduce your carbon footprint
• Look for products with recyclable packaging
• Free-range meat, smart seafood and shade-grown coffee are all things you should look out for on those products' labels
• If you have babies, consider buying washable, reusable diapers
• Even in the grocery store there is opportunity to buy local!

 

Learn about the effect your diet is having on the environment with the Eating Green Calculator. Also see how your food choices impact climate change.

Remember to follow us on Facebook and Twitter for weekly updates and let us know how you are being eco-friendly this month!

Earth Day 2013 - 10 Eco-Friendly Events

Pretty cool video, right? Now that you're fired up, Earth Day is this weekend and there are all kinds of great things to do to help your community - and the Earth! If you're searching for things to do this for Earth Day, look no further:

• Party for the Planet over at Como Zoo Park and Conservatory, April 19th - 22nd

• Mother Earth Fest at the Wellstone Center, April 20th

• Grow a green thumb and learn how to garden

• Earth Day Celebration at Midtown Global Market April 21st

• Head to the Birchwood Cafe for delicious local, sustainable and organic dishes

• Rain, snow or sunshine, join the Minneapolis Recycle Run April 21st. Free Kids Run too!

• Retail therapy? Pop some tags at Planet Thrift - 25% off your entire purchase on April 22nd

• Nab some fresh produce and thank your local farmer at The Farmers' Market 

• Get a free Earth Day Cookie! 

• And who could forget The Backrub's Get Active and Reduce Your Carbon Footprint deal this month: Anyone who bikes, walks or takes the bus to The Backrub gets $5 off any massage. Valid anytime you want to walk/bike/bus in! 

"The earth is what we all have in common." -- Wendell Berry

Gardening Indoors and Out

Many use gardening as a stress-release. It's something you can work your hands and be creative while reaping the benefits of food and beauty. Whether you have a small home with little space or a large yard, plants put a freshness and purity to your personal space and of course, is better for the environment! The current weather is not the best of conditions to start tending a garden but here are some perfect ideas for reusing old containers for small spaced plants- perfect for indoors and out!

Follow this link for ways to dress up a plain pot with a beautiful mosaic

Eggshells are great for small plants like violets

Give an old magazine rack a paint job for a colorful plant filler

Use those old bike helmets in your garage to brighten your yard

Teapot plants! (Tea is a great plant fertilizer)

Paint an old chair for a colorful piece to your garden

Put those retro radios and phones to good use!

Unsure what to plant? Have a look at this post for Indoor Plants From Kitchen Scraps

Do you have any great gardening tips? Share them with us on Facebook andTwitter and follow us for weekly updates, health and well-being tips and special deals!

DIY (De-Stressing It Yourself)

DIY is becoming more popular thanks to sites like Pinterest but how can that be applied to being eco-friendly and stress reducing? By upcycling old items for DIY projects, the impact may be small on you but big in the long run. Using your hands and channeling your creative side of the brain is soothing too. Whether you're starting a small or big project, we found a few cool sites to help get the creative juices flowing.

• WebEcoist has a list of 15 large and small projects, from a plastic bottle green house to blown tire flip flops. Check out the bike or hamster powered generators- used to charge cell-phones!

 

•  Fresh Home Ideas is a site dedicated to DIY and even has an option for Eco-Friendly projects like building your own birdhouse from waste material to restoring vintage furniture.

• If you're having a wedding and want to stay economically aware, try Something Borrowed's post on  planning an eco-DIY wedding. Weddings can be stressful but knowing that you are saving money and saving the planet can help to take some of that stress away. Check out her vintage brooch bouquet!

• The Frisky is not normally a place for DIY but they have a great article on spring cleaning your home with natural products and links to other green DIY sites. If you've read our previous blog posts, you'll know that certain essential oils can be very calming- so spread it around your home this spring.

• Last but not least we have Green Upgrader - a site that believes that it doesn't have to be difficult or overwhelming to stay green. For stress-reducing articles try DIY Beauty Recipes to Treat Yourself or Swap Your Stuff To Stress Less

Do you have any tips on DIY? Let us know via Facebook and Twitter and follow us for weekly updates, health and well-being tips and special deals!

Pedal Your Stress Away

Have you gotten your bike out yet?

Today's post has tons of info on the stress-release and planet saver that is The Bike. So get inspired to grab your set of wheels and start pedaling!

FACTS:

• Bikes are more cost-effective than cars- no fuel, cheaper to make, buy and maintain AND they save taxpayers money by less road ware

• Studies show that bicycle commuters are healthier, more productive, and require less time off at work

• Since bicycling produces zero fuel emissions, you're decreasing your carbon footprint and reducing the pollution every day that you ride

• Cycling actually forces you to regulate your breathing, as well as to breathe deeper to expel any lingering CO2 – both key methods used to alleviate stress

• By pedaling your wheels, you can burn 52 calories in just five minutes of cycling at 14-16 mph. If your route takes you uphill or faster to move with traffic, that's even more

• The repetitive action of pedaling involved in cycling can help your brain release outside stresses in the same way that mediating on a phrase or a word is used in classical mediation 

• Cycling isn't as hard on the knees like other types of exercise

• Moving up in the pack, making it over a particularly tough climb or completing your first century are all great stress reducers because they allow you to feel that you have accomplished something

Want Your Own Set of Wheels?

• There are tons of new and used bike shops, online and off. Try Craigslist  for bikes costing $1 all the way up to $1000+ - make sure you give it a spin before buying it
• MasterBikeFitters.com has an extensive article on how much you should spend on a new or used bike

• If you want a simpler version, Ehow breaks it down for you without so much detail

• Don't forget Nice Ride! Even if you own a bike, you won't always have it with you. These make it easy to hop on and pedal off wherever you are. If you have it for under half an hour, it's free!

Be Safe!

• Wear a helmet and, if you're riding at night, reflective gear
• Check out The National Center For Safe Routes To School for resources on getting kids to school via bike
• If you're sharing the road with vehicles, brush up on the rules here
• The MPCA has daily forecasts on how clean the air is around you. You can sign up for alerts here. If you do find the air to be particularly polluted, hop on a bus for half of your journey- bikes can be placed on the front rack
• On April 20th the Mother Earth Fest takes place at the Wellstone Community Center in the Twin Cities - they've got a Bike Repair 101 and Basic Safety classes taught by experienced bike mechanics. Find out more at motherearthfest.org/bike-village 
• Stay hydrated!

Don't Know Where To Bike?

• Bikemap.net lets people share their biking routes and lets you create your own
• Cyclopath.com is personable, letting you type in your address and end point
• The Metro Transit gives you integrated travel options for when you want to use your bike and the bus
• Or, just explore your community! You never know what's around the corner

Need Some Motivation?

• We've mentioned 30 Days of Biking on our Facebook page- grab a bike and use it every day for 30 days starting this April. Even if you haven't signed up, they hold events in the Twin Cities every Saturday until the end of the month. Check out their website for more info 30daysofbiking.com or try hosting your own event and encourage friends and family to cycle every day for 30 days
• BikeBrain is an app to help you figure out how many calories you burned, your distance and speed and even lets you share photos
• Minnesota Iron Man Bike Ride is Sunday, April 28th. There's still time to sign up as an individual or team
• The 2013 National Bike Challenge runs from May 1st until September 30th - anytime you hop on your bike, you log it into the website via an app or your computer. Many work organizations do this to motivate their employees to get healthy and save money

Last but not least, save $5 when you visit The Backrub by way of bus, walking or biking- during all of April - just mention this post!

Still Want More?

Sign up to Bike Walk Twin Cities E-news for weekly updates and biking events near you.

Follow us on Facebook and Twitter for monthly tidbits on National Stress Awareness Month & Earth Month - and let us know what you think inquiries@greatbackrubs.com