How to Take a Sauna like A Finn


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recently my local gym renovated the old locker room sauna and as a proud Finn i couldn't be happier. growing up, my Finnish family taught me and my siblings at a very early age the true art of how to take a good sauna. nothing is better at the end of a long day, or good workout than a hot sauna. no matter your level of stress, or worries, after spending time sweating it out you will undoubtably feel VERY relaxed and refreshed. you will also sleep super well. Finland is the birth place of the dry sauna ritual and i strongly believe it's key towards good health and a long life. so for any takers here are a few key notes on how to sauna like a true Finn.

1. Finn's use the sauna almost daily, and heat wise, it should be anywhere between 80-90 degrees Celsius. if you haven't taken a sauna before, make sure your start with minimal time and work your way up gradually so you don't over do it or get light headed. also, start by sitting on the bottom bench and slowly over time work your way up to the top to enjoy that full heat.

2. create some hot steam by periodically throwing a small cup sized amount of water on those hot sauna rocks to create short blasts of heat. if you find it hard to breath in the hot air, a trick is to place your tongue on the roof of your mouth and breath slowly.
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3.  the hot, then the cold, then repeat method is the best ritual of the sauna by far. the trick here is to enjoy the heat for 8-10 mins allowing your body to sweat and detox. then quickly emerse yourself into cool water like a shower, lake or pool for a few seconds. this might sound unpleasant, but with your body warm from the sauna, the cool water actually feels refreshing and not as cold as you would think. then go back into the sauna and repeat another 3 or 4 times.

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4. taking a sauna helps to promote good circulation in the body, but Finn's often take this to the next level by gathering up birch branches and making a "vihta". you dip it into water and gently brush or swat yourself with the bunch to relax your muscles, open the pores and increase circulation. 

5. finally complete your sauna ritual by following it up with a fresh shower to rinse, clean-up and close the pores.

sauna's are a ritual to be enjoyed by yourself, with friends or with family. if you have access to one i highly suggest you try practicing these techniques if you can to enhance your next sauna experience. i assure you, you won't be disappointed.

Cocktail Hour - Moscow Mule


i don't know why, but for some reason i always thought a Moscow Mule cocktail was made with milk or cream. perhaps it's because when i hear the word Moscow i think, Russia, cold, lots of white snow and furry parkas. but the other night i tried my first Moscow Mule (after an exceptionally rough day i have to say) and low and behold it wasn't creamy or milky at all. in fact, it was very refreshing and delightfully tart! 

i'm hooked. this is now my new cocktail delight while the days are still a little sunny in the evenings and relatively warm. it's the perfect post work pre-dinner light sipper. this weekend try making your own version and let me know what you think!

  • 1 oz Vodka
  • juice from half a lime
  • 1/2 oz organic pomegranate juice (you try other juices to play around with flavours)
  • 1/ginger beer
  • crushed ice
add the crushed ice to your glass, and follow by adding all the ingredients in the order listed above. Give everything a gentle stir and then add some mint or a lime wedge as a garnish.

LittleBit - Making New Habits


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the other day i watch this TEDTalk video that really stuck with me and got me thinking about where i'm at in my goals (short and long) and where i'm going.

the truth of it is, i'm great at making lists, and i'm good in my intentions, but bad at holding that intention long enough to make it a sound habit. sometimes i stop myself even before i even begin out of fear and feeling overwhelmed.  

so let me welcome the LittleBit app.

studies over the years have shown that it apparently takes a full 21 days to form a new habit and this app is focused on just that. helping work slowly over 21 days to make a new habit. basically here is how it works ...
  1. open app
  2. make goal realistic short term goal you want to achieve as a habit
  3. for 21 days participate in your new habit and track your participation with a picture or log file 
  4. collect 1 point of every day you practice that habit
  5. ta-da! after 21 days you've now formed your habit, proceed to carry on with said habit

images via here and here

it's always good to regroup and refocus on some good habits in my life. i have some new short term goals i wanna hit and i definitely needed a little kick in the pants to make it happen. So i'm going to give this app a delightful try, and besides it's pretty cute too.

after 21 days i'll post a recap of my goal, if i achieved it or failed (truthfully) and my goal related pictures. fingers crossed it works! happy monday everyone!

Nude Never Goes out of Style


nude nail polish seems all the rage this fall season and i'm quickly jumping on board. I like mixing up my routine with a subtle nail colour, pairing it with plaids and richer tones in my clothing. a good ol' nude polish is a classic staple to own, just like that little black dress   or blazer. here are four nudes that go well with any skin tone for this season.

Wise Wednesday


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                                    what all our lifelong bucket lists should really look like.
                      get going.

Bottle the Last of Summer - DIY Scrub


not ready for summer to be over yet? make those last summer days linger a little longer with this simple scrub using farm fresh ingredients. shower scrubs are a simple thing you can easily make. they keep your skin soft and keep a little extra coin in your pocket when you make it yourself. this pear and orange mix is one i made this past week. it's smells like summer and the honey mix is heaven on the skin.

what you need:
  • 1 quarter of an orange
  • 1 half of a pear
  • 1 cup sugar
  • 1 tbsp coconut oil
  • 1 tsp honey
start out by blending your pear so that it creates a soft mixture. next add all your other ingredients listed and stir well together with a spoon. store in an air tight glass jar in your bathroom and try to use within 2-3 max max. I tend to use my homemade scrubs 3-4 times a week, just make sure to rinse well! 

helpful hint - if your mix is a little too liquid for your taste add more sugar to thicken it out.

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