JESSICA LIS, WELLNESS EDITOR

Jessica Lis is the Wellness Editor for The Wellness Refinery’s online blog. She graduated from Temple University with an English Degree and a concentration in Creative Writing. When she’s not writing for the blog you can find her cozied up next to a book or riding her bike around the city. 

Summer 2021 has been hectic with businesses reopening, concerts coming back, numerous events happening, weddings etc. Now summer itself is winding down, no thanks to the Delta variant, so here are some ways to stay in tune with the new fall season and relax your mind + body. 

Cut caffeine early, swap out tea for your usual coffee and why not add a tincture? We love love love organic olivia’s Liver Juice - it’s seriously a full body detoxification in a bottle. Feeling sluggish and worn down from a long day? Try a tall glass of ice water, add the juice from half a lemon for maximum benefits and a few drops of Liver Juice. Lemons are rich in vitamin C and antioxidants. This detox drink boosts the body’s natural immune system and keeps our skin glowing. Goldemine’s Adaptogen powder is a great addition to a smoothie, tea, or any beverage of your choice to consistently ease stress on the mind and body.

Avoid strenuous exercises before bedtime, instead try meditations and light exercises such as yoga, stretching or walking. Whether you’re #TeamBath or #TeamShower there’s no doubt both are great ways to wind down after a long day. To enhance your shower tie a bundle of eucalyptus leaves with a hair tie or rubber band, place upside down and tie around the neck of your shower head. Eucalyptus leaves contain the essential oils used in aromatherapy. It is known to help relieve stress and open up our sinuses. You can purchase eucalyptus bundles weekly in store at The Wellness Refinery from our friends at Myrtle + Magnolia or any neighborhood flower shop. Pro tip: roll the eucalyptus before placing in the shower to release the fragrant oils. If you’re #TeamBath try soaking with bath bomb. The ingredients in this bath bomb are known to soothe inflammation and moisturize our skin. Essential’s bath bombs are the perfect way to prep yourself for some serious zzzzz’s. 

Lastly, and I know how hard this one is, put down your electronics an hour before you intend to fall asleep. Taking a break from social media is extremely beneficial for your mental health. Instead of scrolling through Instagram or Tiktok try journaling! Here’s a sneak peak of some prompts featured in Grateful Heart by Lamere: “Things I am looking forward to this month”, “How I will improve my wellbeing”, breathing exercises and so much more.

Top it all off with a few spritz’s of Functional Fragrance by Nue Co. on your pillow before falling asleep. This scent is designed to help de-stress and recenter your emotional + physiological state. It’s great for any time of the day but is an excellent way to wind down from a stressful day. Spray twice inhale for eight seconds, hold for four seconds, exhale for eight seconds.

JESSICA LIS, WELLNESS EDITOR

Jessica Lis is the Wellness Editor for The Wellness Refinery’s online blog. She graduated from Temple University with an English Degree and a concentration in Creative Writing. When she’s not writing for the blog you can find her cozied up next to a book or riding her bike around the city. 

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Despite it’s recently popularity dry brushing is actually an Ancient Egyptian technique dating back to thousands of years ago! Although, it wasn’t quite “dry” brushing. Instead, they exfoliated with sour milk and wine. This therapeutic ritual was also practiced by ancient Greeks and Romans, Indians, Scandinavians, Turks, Japanese, Native Americans, Chinese and Russians. In India dry brushing is called “Garshana” and is a traditional Ayurvedic practice. Ayurveda is a medical science originated in India based around self-care rituals designed to balance the body. Dry brushing was, and is used in preparation for hot baths, cleansing rituals, and to stimulate circulation. It helps soften and smooth our skin.

There are MANY benefits of dry brushing & it is a relaxing way to prep your skin for your shower or infrared sauna. It’s no secret that dry brushing will have your skin glowing; the brush removes dirt, oil and dead skin enhancing the smoothness of your skin. Dry brushing is also said to aid lymphatic drainage. The lymphatic system is known to help our body fight off infections. Using a dry brush regularly speeds up the rate of blood pumping, which helps the lymph fluid flow through the body to remove toxins and pathogens through our pores. Dry brushing boosts our circulation creating a positive effect on blood flow in your body. This can help rejuvenate our nervous system and the boost in circulation creates plumper looking skin.

Life keeps us busy, that's for sure, but taking five minutes to yourself is so important (shout out self-care!) and it’s a simple yet rewarding task. Doing this technique daily before a shower has such a relaxing effect. This step gives you time to focus on the task at hand while treating your skin to a gentle massage. What a great way to wind down your day and spend a few minutes feeling stress free with proven benefits! 

Step by step how to:

1. Purchase a dry brush & find what’s right for you! Dry brushes vary in shape, size, and bristle thickness

2. Your skin must be completely DRY 

3. Move the brush against the skin in gentle, circular motions towards your heart before taking a shower or infrared sauna

4. Dry brush entire body for 3-5 minutes once daily*

You can dry brush at any time of the day but it’s highly recommended to do it before you shower or infrared sauna. This simple step in your routine is an absolute game changer when it comes to taking care of your skin (the biggest organ in your body!). Make sure you rinse your brush after each use.

*if you have sensitive skin try dry brushing every couple of weeks instead of once a week until you build a tolerance! Do not dry brush skin with eczema or psoriasis 

PRO TIP: Dry brush before your infrared sauna to help open up your pores and begin the detoxification process much sooner. You’ll also notice a significant increase in sweat!

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featured employee of the week: Tori

role: sauna specialist

• Astrological sign? Aquarius

• Music, mediation or podcast in the sauna? podcast! 

• What's one song you can't get out of your head? Chasin You by Morgan Wallen

• Go-to snack or meal post sauna? Granola butter bliss balls of course!

• Which chromotherapy sets the mood for your sauna sesh? Blue

• Post sauna shower: hot or cold? Hot

• Which TWR drink best matches/describes your personality? Strawberries and cream

• Favorite thing about working at TWR? The whole vibe!

• Self-care essential you can't live without? My jade roller

featured employee of the week: yvette

role: tonic bar team member

• Astrological Sign? Cancer

• Music, meditation or podcast in the sauna? Meditation

• What’s one song you can get out of your head? Cover me in sunshine 🤦‍♀️

• Go-to snack or meal post sauna? Shake, some kind of nuts or protein balls

• Which chromotherapy sets the mood the mood for your sauna sesh? Any colors that are grounding

• Post sauna shower: hot or cold? Hot

• Which TWR drink best matches/describes your personality? This one is hard! Haha. Golden Oat Cold Brew or Strawberries and Cream

• Favorite thing about working at TWR? Love learning new things & of course the staff is amazing!

• Self-care essential you can’t live without? Working out/meditation

featured employee of the week: Jess

role: TWR’s Wellness Editor

• Astrological Sign? Sagittarius sun, Leo moon, Pisces rising

• Music, meditation or podcast in the sauna? Music - anything Bon Iver

• What’s one song you can get out of your head? Love to Dream - Doja Cat

• Go-to snack or meal post sauna? Juice! Anything with ginger

• Which chromotherapy sets the mood the mood for your sauna sesh? Green: it produces a calming, neutral effect

• Post sauna shower: hot or cold? I wanna say cold but…. def hot

• Which TWR drink best matches/describes your personality? Super Mocha, I love anything chocolate and anything coffee. I’m always on the go and energized!

• Favorite thing about working at TWR? Learning more and more everyday about living my best life by practicing self-care, and getting into healthy habits

• Self-care essential you can’t live without? 5th Dimension’s Sub Rosa serum, I’m all about my skincare routine

featured employee of the week: Danielle

role: Sauna Specialist

• Astrological Sign? Virgo

• Music, meditation or podcast in the sauna? Meditation

• What’s one song you can get out of your head? Heat Waves - Glass Animals

• Go-to snack or meal post sauna? Protein Shake

• Which chromotherapy sets the mood the mood for your sauna sesh? Purple—very good at calming the nervous system

• Post sauna shower: hot or cold? Hot

• Which TWR drink best matches/describes your personality? Tahini Date Buzz

• Favorite thing about working at TWR? Being a part of the wellness community

• Self-care essential you can’t live without? Jade roller

featured employee of the week: Erinn

Role: TWR’s very first employee—she can do it all!

• Astrological sign? Cancer. Talk to Morgan about all of your astrological needs, she’s a wealth of knowledge!

• Music, mediation or podcast in the sauna? I always liked to switch it up between music and a podcast but lately I’ve been enjoying the silence. I’ve found the quiet time during my sauna to be super beneficial for focusing on my breath and self reflection.

• What's one song you can't get out of your head? Matoma- Sunday Morning...shout out to Ashleigh for this one!

• Go-to snack or meal post sauna? I love an iced Dandy Revival with almond milk to continue my post sauna detox. But also Tomo!

• Which chromotherapy sets the mood for your sauna sesh? I’ve tried ‘em all but always come back to green. I love the grounding and balancing effect that green offers. It also sometimes makes me feel like I’m in nature which is a feeling I find myself craving often.

• Post sauna shower: hot or cold? Let’s go with warm. The cold scares me. I have tried to hop in a cold shower because I know it can be beneficial for many reasons but it’s a real challenge for me. Definitely something I want to work up to though!

• Which TWR drink best matches/describes your personality? This is a tricky one. I think the Exhilarate is a pretty good match...a lil spicy and a lil sweet. You get that warming spice blend of turmeric, ginger, and cinnamon balanced out with the sweetness of pineapple, banana, and a date.

• Favorite thing about working at TWR? I absolutely love the community that TWR is. I have always had passion for wellness and working at TWR has not only nurtured my personal growth within the world of wellness but it has also fostered connections that will last a lifetime. Being a part of people’s healing journey and self care routine is something pretty special. Additionally, I really love the TWR team. I feel so fortunate to be a part of a team that is motivated to learn, grow, and help others. We also have a TON of fun together!

• Self-care essential you can't live without? 🤍Sauna, duh! Haha. But because I can’t have just one self-care essential, one of my other favorites is a long walk! Whether it’s through the city or on a nature trail, by myself or with others, I just love a walk. It helps me to feel present and relaxed.

featured employee of the week: morgan

role: marketing & events coordinator + Sauna Specialist

• Astrological Sign? Taurus Sun Taurus Moon Capricorn Rising

• Music, meditation or podcast in the sauna? Meditation - Triggered Protection Mantra by Jhené Aiko is my go to

• What’s one song you can get out of your head? Sad Girlz Luv Money by Amaarae

• Go-to snack or meal post sauna? Avocado toast

• Which chromotherapy sets the mood the mood for your sauna sesh? Depends on my mood and needs at the moment, but green is always a vibe

• Post sauna shower: hot or cold? Hot

• Which TWR drink best matches/describes your personality? Pink Bliss, ease, beauty, balance and abundance are some keywords I live my life through. I get all those feelings from Pink Bliss.

• Favorite thing about working at TWR? Community, TWR attracts gifted and beautiful individuals who are wellness focused

• Self-care essential you can’t live without? Journaling! With my pen to the paper I release and create whatever I desire.

TWR’s Summer Playlist

Folk/Indie: This folk indie playlist will have you feeling relaxed yet upbeat. Close your eyes and picture you’re driving around the curvy back roads of the beaches of Malibu for an extended vacation. 

Taylor Swift ft. Bon Iver- Exile 4:45

Phoebe Bridgers- Kyoto 3:05

Angus and Julia Stone- Big Jet Plane 3:59 

Houndmouth - Darlin 4:18

Clairo - Sophia 3:08

Sylvan Esso - Coffee 4:30

Orion Sun - Antidote 2:50

Frank Ocean- Ivy 4:09

Total: 30:00 minutes (on point with your 30 minute sauna!)

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TWR’s “Zen” Playlist

Soothing Sounds of the Summer: This is the perfect playlist for all our instrumental lovers out there. It is the perfect blend of feeling as though you are floating in a giant oasis and sitting in a shaded moss covered forest. 

Leaf beach, Flavors - Aqua Sky 1:42

Nature Girl - Wings of the Fairies 1:44

Olafur Arnalds - We Contain Multitudes from home 3:10

Grant Healing - Comfortable Evening 3:19

Meditation Peace Movement - Reiki relax 3:27

Meditation Peace Movement - Reiki Energy 2:58

Meditation Peace Movement - Spiritual Healing 2:25

CoryaYo - Morning Dove 2:12

Sauna Relax Music Rec - Wellness Time 4:22

Little Symphony - Coco 2:40

Beach House- Space Song 5:20

Total: 31 minutes

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TWR’s Pop Playlist

#hotgirlsummer - Need I say more? 

Doja Cat x SZA - Kiss Me More 3:29

ABBA- If It Wasn’t for the Nights 5:09

Blondie- Heart of Glass 3:49

Dua Lipa- Fever 2:37

Taylor Swift - The Man 3:10

Ariana Grande- Just Like Magic 2:29 

Corrine Rae Baily- Put Your Records on 3:35

Kali Uchis - Telepatia  2:10

Harry Styles - Golden 3:28

C U Girl - Steve Lacey 2:09

Total: 31 minutes 

Music not your thing in the sauna? Hey, it’s not for everybody, try these podcasts: 

“The Body is Not an Apology” by Sonya Renee Taylor is a MUST read and one of book’s featured in the Refined Society’s Book Club. Sonya is a poet, activist and author.  In this podcast Sonya and Brene Brown discuss body image, radical self-love, social justice and post-COVID 19 society. Although this lengthy interview is two and a half sauna sessions, it’s most definitely worth a listen!

Sonya’s Interview featured on Spotify: 

Another author on TWR’s Refined Society Book Club, Elizabeth Gilbert has a beautifully meditative podcast. Elizabeth Gilbert is the author of both Eat, Pray, Love and Big Magic. In this podcast they touch on the importance of staying curious and the fallacy of passion, how to channel our inner creativity and where it comes from, what’s holding us back in life, and her insightful take on what it means to live a good life.

This podcast is deeply moving with the perfect sliver of comedy.

Okay, okay, so music nor podcasts are doing it for you, try these meditations: 

Have a stressful day at work, watching your kids or running errands? This beginner's meditation is perfect for you. This meditation focuses on reducing anxiety and stress by using guided imagery. BONUS: Who doesn’t love an Australian accent to zen out to?? It’s perfect for your 30 minute sauna.

Yoga with Adrienne because who doesn’t love Adriene and her adorable dog? This first meditation takes you on a journey and pulls you closer to your sense of self. BE in this moment, LOVE your body and your soul. You are worthy of love. You are love. Anchor your brain to focus on love. 

Since this amazing meditation is only 13 minutes, pair it with Adriene’s meditation for mental balance which is 17 minutes. You can feel your body connect with the ground as your roots allow for a deeper connection with the earth. Connect your mind to your body; slow down; be still; breathe. 

For someone that doesn’t particularly enjoy words you can try this meditation out which helps align your Chakras. There are 7 main chakras, although some people say there are 114 throughout your body. 

Pair these meditations with the I Am Everything Affirmation Card Deck to elevate your self-love journey. You can also purchase this deck post-sauna at TWR!

featured employee of the week: Ashleigh

Role: Mama to The Wellness Refinery, sauna connoisseur and girl boss

• Astrological sign? Cap sun, Sag moon, Gemini rising

• Music, mediation or podcast in the sauna? Music, always!

• What's one song you can't get out of your head? Essence by Wizkid ft. Tems

• Go-to snack or meal post sauna? Whatever i can get my hands on first haha usually a smoothie thoughWhich chromotherapy sets the mood for your sauna sesh? Orange, always

• Post sauna shower: hot or cold? Hot!

• Which TWR drink best matches/describes your personality? Hmm well my favorite is Strawberries & Cream smoothie but I’d have to say the Lioness Matcha latte. It’s blended with Wylde One Brain Buzz to keep the mind clear & focused and I’m always trying to stay buzzy and on top of my work.

• Favorite thing about working at TWR? EVERYTHING but most importantly hearing so many beautiful stories about how we have helped individuals throughout their healing journeys— pain relief from chronic back pain, management of neuromuscular conditions, and re-connection with oneself after a challenging and isolating year.

• Self-care essential you can't live without? My journal. It prompts me to write down three things I’m grateful for, happy moments, struggles & possible solutions and my feelings everyday. I definitely don’t get to it all everyday but it is a constant reminder that there will be ebbs and flows of the day, it is up to us to see the good & bad in each day and take from it what we can 🤍