2018 Holiday Gift Guide

2018 Holiday Gift Guide

As you know, at The Coach House, we are strong advocates for shopping locally. This not only has benefit from an economical and environmental aspect but also from a community aspect.

When you shop at an independently owned shop you get to know the person behind the store and become personally invested in the success of the business. This is great for our community to create a unique identity for Uptown.

Another huge reason we choose to shop locally is for the handmade, one of a kind gifts you get. Maybe the store you are visiting brings in locally made artisan items from people in your community and offers them a place to sell their goods, or maybe the shop owner hunts for the unique items that the big box stores oversee.

This year, we have also increased our inventory of locally made and unique items. We still carry our beloved retailers, like Cocoon Apothecary, but also some new ones which we will summarize here.

Available at The Coach House

Cocoon Apothecary

We never get tired of sharing Cocoon's products or discussing how fantastic they are in the skin care world! Jessica Burman is the founder of Cocoon and she started it all in her kitchen in 2003!  It quickly went from simple remedies into an international brand with over 40 skin care, bath and male products. The batches remain small, certified organic and cruelty free!

Some of Cocoon's new products this year are Jade Rollers, Rosey Cheeks Facial Oil Serum and a starter kit from the Malechemy line. 

The Coach House carries a wide variety of Cocoon but you can also visit her adorable store front on Ledger Street in Kitchener. 

Read up more about Cocoon on our past blog Talking Chemical Free Skin Care also a little interview with Jessica .

Lavender and Stone

Meet Jennifer, a lovely lady who has supported and provided the clinic with beautifully made lava stone and healing stone jewellery for a while now. 


Jennifer realized her passion for creating jewellery after she started her journey in understanding the benefits of essential oils. She found the jewellery available at the time was clunky, plain and big so she needed to created something better. After talking with some friends and researching lava stones, Jennifer was hooked and thus Lavender and Stone was created. 
Our stock is always changing with the season and new styles that Jennifer creates! Come by and see what we have, you can also check out Lavender and Stone on Facebook and etsy to get custom pieces created. 

The Plume Boutique 

We started carrying The Plume Boutique's beautifully made items after meeting Hillary Grimm at the Luna Market in September. Hilary is trained in make- up artistry and interior design so it is no wonder she has a creative flare when it comes to the products she creates.
 
Using her creative background and her knowledge in healing crystals and essential oils she creates products with healing stones to encourage the energies associated with them. You can find some of Hilary's products at the clinic such as, bath salts, sun catchers, rock boxes and dream catchers but you can also get custom items made by contacting Hilary through her Facebook or Etsy page. 

Fine Fettle Tea

Fine Fettle Teas is one of our newest products which we simply adore! This tea not only tastes fantastic but has so many health and wellness benefits depending on the blend you choose. 

Melissa Bingeman is the creator behind this tea and is a local Naturopathic Doctor. Her strong belief in the benefits of medicinal teas brought her to formulate the 'Detox Blend' in 2014. This was the start that inspired her to expand the line of luxury teas. 

You can pick up Fine Fettle Teas from the clinic. The entire line along with tea accessories can be found at Gifted . 

Basd

If you are looking for a clean, plant-based and cruelty-free product that will make your skin feel and smell fantastic? 

You are in luck, Basd is just that with a flirty and empowering marketing side which we love! 

Ashley and Phil are the master minds behind this brand and they strongly believe in inspiring and raising each other up. Creating a product that care for your skin without compromising quality or scent was their main objective. 

The mouthwatering scents are Creme Brulee, Mint and Sandalwood. You can get the body lotion and wash in all 3 scents, the coffee body scrubs in Creme Brulee and Mint and the mint lip balm. These products are all available at the clinic and will make great gifts for anyone on your list. 

Available at Uptown Waterloo 

and surrounding areas

Chocolates/Treats

Who doesn't love some good quality and locally made chocolates in their advent calendar or stocking?

Esta Chocolates is a family business founded by Abe, a master European Chocolatier in Waterloo! Ebru and Abe combine their experience, attention to detail and passion to create the most rich, delicious and affordable truffles in the region. 


They use the finest ingredients and a recipe that has been passed down from a master European Chocolatier. Need I say anything else? 

Their premium truffles come in various mouthwatering flavours and are consistently delicious. You can visit their store on 550 Parkside Drive Unit D5 in Waterloo. 

Esta Chocolate also do custom orders if you are a business or have an event coming up! 

Rheo Thompson Chocolates is probably one of the most well known chocolates in this area! Their mint smoothies are a-mazing and their chocolates are made by hand in Stratford! 

Their shop is beautiful with so many different options for gifts. All of their chocolates and candies are made locally and use only premium, wholesome ingredients (such as whipping cream, butter, the finest flavours and first-rate chocolate). It is definitely worth the drive to Stratford!

Reid's Chocolates started in 1948 in Cambridge as a specialty nut shop, and in 1971 started to offer handmade chocolates and confections. 

This year actually marked their 70th anniversary and they celebrated by adding a shop location in Guelph at The Old Quebec Street Mall as well as second location in Cambridge (Galt). 


We took a little road trip to check out the newest Guelph location and the store is stunning with a cozy old school candy store vibe! Reid's has a wonderful selection of chocolates, candies, nuts and gift sets. Their chocolates taste amazing and if you can't make it into a store location, they offer online shopping and delivery!

Clothing

Andie's is a go to shop for casual and business attire! They have a great mix of price points and styles so there is something for everyone. Did you know they also have shoes !?


 Andrea and her team take great pride in helping their customer's find pieces that suit their figure, budget and style. 

If you are buying a gift and unsure of their size, no worries Andie's has gift certificates along with beautiful scarfs, hats and bamboo shirts that anyone would be lucky to get as a gift. 










Just for you Lingerie is located in the Waterloo shops and, speaking from experience, has exceptional staff that will spend as much time as needed helping you find the perfect fitting bra. 

No matter your shape, curves or size their wide range of styles and sizes will leave everyone feeling fabulous in their new purchase. 

You can also find a large variety of swim wear, sleep wear, underwear and Saxx's for the men in your life! Gift certificates are also available along with gentle laundry detergent to ensure your dedicates stay in pristine condition. 



 

Loop Clothing

If you have a stylish guy on your Christmas list, then look no further than Loop Clothing.

Located in the heart of Uptown, Loop is an exclusive street-wear boutique for men. Known for its great mix of cult, underground street brands from all over the globe; I am always able to find something for that hard to buy for guy at Loop.



 

Alexandria's Shoes

Has a huge variety of shoes, gloves, hats, scarves and purses that you are bound to find something for everyone's footwear and accessory needs. Whether it is for work or play Mary, owner of Alexandria Shoes, has you covered.

Alexandria shoes are unique so that you stand out in a crowd. You can find this fantastic store in the Uptown Waterloo Shops. They also have gift cards, if you want to ensure your gift is the perfect fit. 

Uni-Koncept

A new, must visit, shop in Uptown is Uni-Koncept! 
Jovana is the lovely owner and mastermind behind this women's boutique clothing store. All the items picked are brands Jovana loves and wears herself, not to mention exceptional quality. 

If you have a holiday party to attend or a stylist lady to buy for, this is the place for you. 

Another great feature to this shop is the 'Wish List' program. You go in, pick your favourite items in the sizes that fit and they write that information on your Wish List card. When your family/friends ask what you would like for Christmas, you send them here and they can shop from your card. I know, it is a genius idea! 


You can find Uni-Koncept in the newly built plaza across from the Uptown shops.

 

 

Coffee

DVLB

Coffee. Whiskey. Bread.

Need we say more? This Uptown staple is a perfect spot to grab some locally roasted coffee or espresso. If you need something a little stronger, they also have the best selection of whiskeys to choose from! Take your friends out of a drink, pick up some beans for the coffee lover on your list or grab a gift card and let them choose their poison for the day.

You can also check out their other beautiful locations, Smile Tiger (Kitchener) and Blackwing (Galt) as well.

Baden Coffee Company 

is a family run, specialty Roastery and Coffee Supplier in Baden, Ontario. (They even supply Bauer Kitchen, Charcoal Steakhouse, University of Waterloo and Herrle's Country Market with coffee!) 

They source the best beans from all over the world and roast over 35 different coffees on site. They will even create a custom recipe for you! In addition to their amazing coffee, they have a super sweet little coffee shop (and retail outlet) in Baden. Their customer service is amazing as well, and even custom ground coffee for a french press as I waited! If you haven't been yet, this is definitely one to add to your gift source list!

Brch

If you have a coffee lover on your list, check out brch social at the corner of King & Erb Uptown.

The space is beautiful, bright and the coffee is amazing. Brch and it's sister location, Show & Tell (DTK), source their ingredients with intention. What does that mean? It means you're going to have a unique coffee experience and enjoy trying different, small batch, independent coffees from all over the world. Buy a couple bags of beans, you won't be disappointed.



 

Home Decor/ Accessories

 

Kultrun Market

is located on Regina Street, beside Seven Shores. If you haven't been, you must go. You will have a variety of items to choose from. 
Kultrun places a high value on being a place of commerce that is family run and community oriented. 
The items you will find at the market range from accessories, home decor items, jewellery and edibles which are sourced both local and global. They are strong supporters of local artisans, producers and clothing designers. Saying 'Every gift has a story' is exactly right!

Gifted

We LOVE Gifted. This cute shop is on Park Street, across from the Sunlife building. 

Silvia carries a wide variety of Canadian and locally made items to help support our local artisans and the community. 
Anything you need for anyone on your list you can find here. To list a few, because there is so much , you can find unique jewellery pieces, baby/kids clothing/games/ decor, home decor, kitchen supplies, tree ornaments, cards, door mats, pots and hanging planters, candles, teas and wrapping... the list is endless.

Paint By Munzy

Paint by Munzy is a brother- sister duo working on their independent art in a Uptown Waterloo gallery.  
You may have seen the beautiful, colourful and unique landscape pieces hanging in The Coach House for the past few months. They have an extensive collection of original one of a kind oil paintings at their gallery uptown, along with prints and cards. It is definitely worth a visit this holiday season, you may recognize a familiar landscape and fall in love with the colours. Being a Coach House client you also get extra 20% off using the promo code 'coachhouse'. 

Children

 

Toy Soup

is an independent toy store that has been in business for over 8 years in the village of St. Jacobs. Lisa and Rob Boulianne are the owners and operators of this wonderful shop which is located in a 100 year old building which used to be a United Church! 
They have an amazing selection of extremely well curated high quality toys, puzzles (including Ravensburg), games, craft and art kits as well as dress up clothing. This is definitely our favourite toy store in the KW area!

Pets

 

Dog Haus

Does you dog have endless energy during these lower temperatures? Its hard to get your dog the physical activity they require during this busy time of year, and less idea outdoor temperatures for us humans. Yet not to worry. Give the gift of piece of mind with a gift certificate to , The Dog Haus. This is not your average doggy day care. The trainers take the approach to socialize, exercise and mentally stimulate your dog during his/her stay. This combined indoor/ outdoor facility is great escape for your pet during all seasons. 

The Dog Haus also offers training, educational events and a boutique with high quality products. 

Paws Evolution

is a special pet store that only promotes what they believe is the best for your pet. The staff are very knowledgeable and can help direct you to what is ideal for your pet's individual needs. From food, to treats, toys, accessories and supplements. You can easily find something for your furry friend and feel good about it.





 

Experiences

 

As wonderful as gifts are, the holidays is a time where it's easy to get carried away with buying more and more "stuff". This is also a time where we can often get caught up in the consumerism of it all. Instead of buying "stuff' this year, why not consider giving an experience. This is a great way to give without adding to the clutter or extra toys. These are some great local options to consider! 






  Great for Adults

• Movie Passes to Princess Cinemas

• A Gift Card to a local restaurant: Patent Social, Red House, King Street Trio, Janet Lynn Bistro, etc

• Theatre tickets: Kitchener-Waterloo Little Theater, St Jacob's Country Playhouse/Drayton Entertainment, Centre in the Square

• Classes to learn a new Skill: Culinary Cooking Studio, Cabin and Cove Knits, Nailed it Night, Clay and Glass, The Feral Knot   The Painted Mug Cafe

Fun for the kids

•  Amma Yoga

• Go Bananas

• Clay and Glass Camps

• Butterfly Conservatory

• View Finder Studio

• Funvilla

• The Painted Mug Cafe

• Kiwanis Park Pool Pass

• The Children's Art Factory (Guelph)

• Lessons: Swimming, Skating, Dance, Hockey, Horseback Riding, Karate, etc.

We all say, this year will be different, I am going to start early, I am going to shop locally and not over do it. 

So lets do it and make this year the year we always wanted! No more last minute Dec 24th running around to poorly lit big box stores filled with the left overs just to get 'stuff' to wrap!

Remember, buying from the small business owner is key to a sustainable community. They took the chance to follow their dreams and every day they pour their heart and soul into carrying products they love and hope you do as well. Show them some love back and support their hard work. 

We hope we continued to inspired you to try out new places, to give different gifts and to draw attention to the amazing local shops that surround us. 

Take the day and stroll the streets, enjoying some time in beautiful Uptown Waterloo.  

Happy Shopping ! 

Love, 

The Coach House Team 

Ta Ta's, Boobies, BREASTS!!!

Yes, that's right, BREASTS! Why are we talking about this, you ask? Well, why not? As a female, breasts are part of our bodies, that get more attention in appearance, then they do in our actual health. So, here it is ladies and gentlemen, breast massage (yes, I said massage) can be a great addition to your health regimen. Many, many women (and men) have no idea that this is a thing! It sure is and, its great!

Here's a bit of back story for you: Many, many years ago I went on a trip with two of my girlfriends from high school. The one was already familiar with getting massage treatments as her sister at the time was an RMT. She decided to book herself a massage while we were on vacation. I remember sitting in our room with my other friend, waiting until friend A was done her treatment. The door flew open and she had this weird look on her face. She sat down and was kind of quiet (this friend was the very outspoken friend hahaha). I asked her how it  went and she replied something along the lines of "I want you to go book one and tell me if they do the same thing to you". My first thought was something seriously wrong happened. She ended up telling us that while she was face up, the body worker was massaging her head, neck and shoulders, then suddenly started massaging her  upper chest and breasts and then worked her way up to her face. She continued explaining the rest of the massage and finally, she thought it was too weird and decided to stop the treatment. 

Now you are probably thinking, where I am going with this? The thing is for someone who was getting massage treatments on a regular basis, she thought that getting her breasts massaged was very strange. But in actual fact, it really isn't. It was weird because she never experienced it before and also we were in a different country. Was it a consent issue and language barrier? I really don't know. In North America, breasts are considered sexual and really that's it.  My point is, breast tissue is in fact just that - Tissue. It is a part of the body that also needs work on, just like any other part of the body. 

Fast forward 4 years later :

As a female student, being in massage school in fourth term, hearing that we will be learning breast massage actually made me uncomfortable. I didn't want anyone to see my chest exposed, let alone have someone other then my significant other "touch" them. I honestly thought it was weird. But seeing the teacher show and explain the demonstration, I thought "actually this isn't too bad".


In a class of about 54 students, I partnered with a female friend of mine. I can't remember who got treated first but regardless, I honestly felt so awkward. When she was treating me I kept telling myself, "its just fatty tissue, no big deal". At the time I didn't have children, so the notion of my breasts being touched other then in a sexual way was foreign to me. I was even counting and taking deep breaths at the beginning of the treatment. She was also very quiet and trying to concentrate. I must say,  after awhile we both seemed to relax and when she was done, I felt like a whole new person. I felt like I could breathe, my shoulders felt relaxed and down. My neck tension was released. Let's just say my chest actually felt fantastic!! At the end of the class all of the females were standing up stretching and some were even bent over shimmying their upper bodies. It was actually pretty funny, but I AM sure glad I was able to learn and experience this. 

Now you may think: OK so why get it done? Well there are many benefits to getting a breast massage. Originally people may think that it is ONLY for women who have had a mastectomy, or breast reduction. These two factors are quite beneficial for those conditions, however, if you have breasts, then that is reason enough to get a treatment. Breast tissue is full of lymph vessels, veins,  and fatty tissue. These areas are overlooked because of our ideas of what they are. We have breasts for one reason - to feed your baby. That is what the body has created to be able to nourish your child. (By the way no judgement if you didn't breast feed - do what works for you!) However, hormonal changes can affect our breast tissue, pregnancy, weight loss/gain,



wearing a bra, age, exercise, family health history etc.

           



Main reasons are to become more familiar with your body and notice any changes happening in your body. Common factors to get a treatment are: 

• Postural issues - mid back pain
• Reduction surgery
• Mastectomy or lumpectomy
• Pre/post pregnancy
• Having difficulty breast feeding - blocked duct/mastitis
• Shoulder problems 
• Chronic headaches/migraines
• Any trauma or injury to front of chest area
• Overall maintenance

I must say though, that as a therapist there is special consent that has to be asked to be able to perform this type of treatment and of course certain indications of having this treatment done or even suggested, as noted above. 

But I highly recommend that every women should get this type of treatment done at least once! Also doing a self breast massage is very beneficial as well. Many women may not like this area treated and that is perfectly alright. It is your body and you do what works for you. I just want you to be aware of certain body areas that you may not realize need a treatment. Everything is connected one way or another.

So now that you know this IS a thing, consider having a breast massage if you are experiencing any of the above indications or if you just want to try it! 

If you have any questions please feel free to contact me directly at elsie@thecoachhousetc.ca

Love Your Spine WSD 2018

October 16th each year is World Spine Day (WSD). It is a day raising awareness of back pain and other spinal conditions. This year’s theme is #LoveYourSpine and emphasizes the importance of spinal health through the promotion of physical activity, good posture and proper lifting.

There is an estimated one billion people (young and old) worldwide suffering from back pain. It is the biggest single cause of disability on the planet with one in four adults suffering from back pain at some point during their lives. Thus, prevention is key!

What is back pain?

Back pain is not just one thing. It can range from a dull ache to a sudden, sharp pain that takes your breath away and makes it hard to move. It can start quickly or can be a slow worsening experience. There are many sources of back pain ranging from mechanical, physically related stress to the structure (bone) and tissues (muscles, joints, etc.) of the back, to non-mechanical pain not relating to musculoskeletal system.

How is back pain managed?

Back pain can be managed in several different ways. Remedies range from rest to exercise or from pain medication/muscle relaxants to manual care techniques. Everyone responds differently to the various options. The important thing to understand is that there are strategies for alleviating pain, and no one needs to suffer.

Here are some tips to help prevent back pain:

- Maintain a healthy diet and weight.
- Stay active and be sure to warm up.
- Avoid prolonged periods of inactivity.
- Maintain good posture.
- Lift with your knees and keep the object close to your body.
- Quick smoking because it impairs blood flow leading to oxygen and nutrient deprivation to the tissues of the body.






The Canadian Chiropractic Association (CCA) launched the Straighten Up Canada app on October 16th, 2014 to mark World Spine Day. The app includes 12 exercise videos that young people and adults alike,
can use to help maintain a healthy spine.

To download the App, visit Android App or Apple App.

To view videos of the Straighten Up Canada exercises: Adult and Youth

The Coach House Team is here to help! Book a consultation today to help kick start your back pain recovery.

Dr. Mark Bird BSc (Hon), MSc, Acu, DC

Daily dose of Calm - Practices to manage stress

Stress is inevitable in our daily lives, that's why here at the Coach House we like to encourage our clients to make sure they have self-care practices in place.
These tools can be daily practices or just kept in the proverbial toolbox for times of increased Stress. These techniques, while simple, help to reduce the strain on
the sympathetic nervous system helping to increase the relaxation.

Deep Diaphragmatic Breathing

This is a breathing technique that helps to engage all the proper muscles of breathing and induce a state of relaxation.

Benefits include:

• Stretches and tones belly muscles
• Relieves Pain and muscle tension
• Improves posture
• Decreases stress response

To perform Deep diaphragmatic belly breathing begin by sitting tall or lying comfortably. It can be helpful to start with one hand on the belly and the other on the chest, this gives you a focal point as you breathe. As you inhale through your nose allow your belly to rise and fill. You will notice the hand on your belly moving to accommodate the expansion of the diaphragm the chest should have minimal movement during inhalation.
When ready begin to exhale slowly through the mouth and allow the belly to deflate.

Epsom Salt Bath
Many people are deficient in Magnesium an Epsom salt bath is one of the best ways to restore this imbalance. Epsom salts are high in magnesium and sulphate and 

are easily absorbed through the bodies skin. To have an Epsom Salt bath simply

add one cup of Epsom salts to a comfortably warm bathtub and soak for a

minimum of 15 minutes. Benefits include:

• Natural Stress Reliever 
• Decrease muscle tension and cramps
• Decreases muscle pain
• Supports circulatory system 

For foot/arm soaks add 1/3c of Epsom salts to the warm water and soak for 15 minutes.

Legs up the wall

This is a restorative yoga inversion posture aimed at reducing mental and physical stress on the body.

Benefits include:

• Supports the circulatory system
• Supports systemic detoxification
• Reduces swelling 
• Engages the relaxation response
• Reduces symptoms of stress

To perform legs up the wall begin by sitting as close as possible to the wall. Gently lay on your back and you place your legs up the wall and adjust to get your pelvis and legs as close to the wall as possible. Option to lay with your back supported by a bolster/ rolled up towel for added spinal support and chest opening. Relax along the wall for 10-15 minutes. 

Jacobsen's Relaxation Technique

The technique involves isolating segments of the body and alternating between 3 seconds of muscle contraction and 6 seconds of muscle relaxation. Assists to reprogram
the nervous system to reduce muscle tone, tension and pain.

Benefits include:

Improves sleep quality and quantity

Lowers blood pressure and heart rate

    Reduces symptoms of anxiety and depression 

Mindfulness practices like these take practice and repetition, like brushing your teeth you have to come back to it frequently. There are many different techniques to practice mindfulness and decrease stress so if you are needing support to be sure to speak to your healthcare team to see how we can best help you.

Download your copy of the self-care suggestion sheet. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca

Other helpful posts for increased mindfulness:

Rediscovering the Parasympathetic

Breathing Exercises

Ying and Yang of Menses

Mindfulness

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.

What makes movement good? And how do we improve movement?

Movement is a delicate balance between opposing muscle groups (agonists and antagonists) and stabilizers. Agonists are the muscles responsible for the desired movement, antagonists are the muscles that insure the movement is smooth and appropriate, and stabilizers are those that control joint mechanics and provide a foundation upon which to move.

Pain with movement is often the result of faulty mechanics or co-ordination of the players involved. When stabilizers are used for movement purposes they fatigue and get strained causing pain. Poor movement strategies = joint dysfunction.

Let’s look at the shoulder, the glenohumeral (GH) joint. There are many muscles that move the arm relative to the glenoid fossa, the "socket" part of the GH joint. These big muscles flex, extend, rotate, etc. the arm, but what makes their use efficient and pain free? Three things:

1)    knowledge of the desired movement (compliant agonists and antagonists, “movers”)
2)    solid global stabilizers (spine, scapula, and pelvis)
3)    healthy local stabilizers (‘rotator cuff’)

The ‘rotator cuff’ isn’t designed for big movements but rather for stabilizing the head of the arm, the “ball”, in the “socket”. Its purpose is to compress and change the line of pull on the “ball” as the arm travels through its range of motion.

So what can we do to help fix dysfunctional movement and its associated aches and pains?

Electro-acupuncture is an excellent way to reset muscle tension, decrease pain, and improve motor function. When we feel the contraction of a muscle in isolation, we teach our brain about the importance and quality of its action. Electro-acupuncture helps make the muscle malleable so that it can respond better to movement strategy retraining. The combination of these two strategies will set you on your way to more efficient and pain free movement.

Dr. Mark Bird, BSc (Hon), MSc, Acu, DC

www.thecoachhousetc.ca