Fall into Wellness: Rest, Restore & Take Care of Yourself This Season

There is something about fall in the Pacific Northwest that invites us to slow down.

The mornings become cooler, the days get shorter, and before we know it, sweaters come out of the closet and the rainy season begins. Fall is also a wonderful time to check in with our bodies and return to some of the simple habits that help us feel our best.

At Essie Hicks & Associates Massage and Wellness, we believe that taking care of yourself doesn't always have to be complicated. Sometimes it begins with listening to what your body is asking for: more rest, better sleep, nourishing food, regular movement, time outdoors, and therapeutic care when you need it.

Rest Is Productive

One of my favorite reminders for fall is that rest is not wasted time.

Sleep plays an important role in immune regulation, recovery, mood, and overall health. Research supported by the National Institutes of Health has shown that consistently getting adequate sleep supports healthy immune function, while insufficient sleep can contribute to increased inflammatory activity.

Massage can also be part of a restorative wellness routine. One of the most common things I hear after a massage is, "I didn't realize how much I needed that."

Therapeutic massage gives us an opportunity to slow down, step away from our responsibilities for a little while, and allow the nervous system and body an opportunity for rest and recovery. Research has also found potential benefits of massage for relaxation, stress regulation, and sleep quality.

Sometimes one of the best things you can give your body is permission to stop doing and simply rest.

Don't Put Away the Sunscreen Yet!

The clouds have returned, but the UV rays haven't disappeared.

Ultraviolet radiation reaches us throughout the year—even on cloudy days. If you're spending time outside, continue protecting exposed skin with sunscreen, along with appropriate clothing and other sun-protective habits.

So keep the rain jacket by the door, but don't put the sunscreen away with the summer clothes!

It's Also Handwashing Season

As we spend more time indoors and cold and flu season approaches, it's a good time to return to the basics: wash your hands.

Soap and water remain one of our simplest tools for reducing the spread of germs and respiratory illnesses. Wash thoroughly, especially after coughing or sneezing, before preparing or eating food, after using the restroom, and when you've been out in busy public spaces.

And if you're feeling sick, give yourself permission to rest—and please reschedule your massage. Your body will appreciate the recovery time, and so will everyone else!

A Fall Favorite: Homemade Fire Cider

Fire cider is a traditional vinegar-based tonic made with wonderfully pungent ingredients such as ginger, garlic, horseradish, onion, citrus, and hot peppers.

I enjoy fire cider as part of my own fall wellness traditions. Rather than thinking of it as a medicine or cure, consider it a flavorful seasonal food that can be added to salad dressings, soups, roasted vegetables, or diluted into a savory drink.

Fall Fire Cider

• ½ cup fresh grated ginger

• ½ cup fresh grated horseradish

• 1 medium onion, chopped

• 8–10 cloves garlic, crushed

• 1–2 jalapeño or other hot peppers, sliced

• 1 lemon, sliced

• 1 orange, sliced

• 1–2 cinnamon sticks

• Raw apple cider vinegar

• Honey to taste after straining

Place the herbs, vegetables, citrus, and spices into a clean quart jar. Cover completely with apple cider vinegar. If you're using a metal lid, place parchment between the vinegar and lid to help prevent corrosion.

Allow the mixture to infuse for approximately 4–6 weeks, shaking periodically. Strain and add honey to taste.

Remember that "natural" doesn't automatically mean appropriate for everyone. Vinegar, herbs, spices, and other ingredients can interact with medications or aggravate some health conditions. Enjoy fire cider as a food preparation rather than as a replacement for medical care.

We Have Something to Celebrate!

You may have heard that I've moved!

Essie Hicks & Associates Massage and Wellness is now seeing clients at 2024 Caton Way in Olympia, and I would love for you to come see the new space.

Please join us for the Dreamspace Natural Therapeutics® Ribbon Cutting on Monday, September 21st at 2:00 PM.

The new location gives me a wonderful space to continue providing massage and bodywork while expanding the education, training, and wellness work happening through Dreamspace Natural Therapeutics®.

Come say hello, take a look around, and celebrate this new chapter with us.

As we move into fall, remember that wellness doesn't have to be complicated.

Wash your hands. Keep wearing your sunscreen. Get outside. Move your body. Nourish yourself. Get enough sleep. Schedule your massage when your body needs some extra care.

And, most importantly, make room for rest.

Sometimes caring for ourselves begins with giving our bodies the time and space they need to recover, restore, and prepare for what comes next.

Wishing you a healthy and restorative fall,

Essie Hicks, MPA, LMT, C-MLD
Essie Hicks & Associates Massage and Wellness

Spring Cleaning

Spring Cleaning for Wellness: A Season to Reset, Reflect & Renew

As the days grow longer and the Pacific Northwest begins to bloom again, many of us feel the natural pull toward “spring cleaning.” We clear closets, open windows, organize spaces, and let go of what no longer serves us. But spring cleaning is not only for our homes — it can also be a powerful wellness practice.

In massage therapy and holistic healthcare, seasonal transitions remind us to pause and assess where we are physically, emotionally, and mentally. How is your body feeling after winter? Are stress patterns beginning to show up in your shoulders, jaw, sleep, or energy levels? Have you been tending to yourself with the same care you give to everyone else?

At Essie Hicks & Associates Massage and Wellness, this season has inspired us to do some spring cleaning of our own — thoughtfully refreshing and expanding our practice so we can better support our community’s wellness journeys.

What’s New This Spring

Welcoming a New Therapist

We are excited to welcome a new member to our team, bringing additional experience, availability, and therapeutic support to the clinic. As our practice grows, our goal remains the same: personalized care that helps people move, heal, and feel better in their everyday lives. Please help me welcome David Cano LMT, who is an incredibly talented therapist trained in a variety of advanced techniques, and I admire him very much for his compassionate approach to the treatment of pain.

New Services & Expanded Treatment Options

This season we are also introducing several new and updated services designed to support recovery, relaxation, and long-term wellness goals, including:

• Manual Lymphatic Drainage (MLD)

• Performance Rehab Therapy

• TMJ & Intraoral Treatment

• Restorative Massage Sessions

• Integrative therapeutic sessions incorporating myofascial release, cupping, acupressure, craniosacral techniques, and more

These offerings reflect the evolving needs of our clients — from injury recovery and chronic pain support to nervous system regulation and restorative care.

A New Booking System

To make scheduling easier and more streamlined, we have transitioned to a new online booking platform. This updated system allows for improved appointment management, service descriptions, gift certificates, and easier communication with our team.

We know transitions can take a little adjustment, and we deeply appreciate everyone’s patience and support as we continue improving the client experience.

Wellness as a Lifelong Seasonal Practice

Nature does not remain static — and neither do we.

One of the most valuable lessons in wellness is learning to periodically reassess ourselves with honesty and compassion. Seasonal transitions offer a built-in opportunity to ask:

• What is working well in my life right now?

• Where am I holding stress or tension?

• What habits need support or refinement?

• What am I ready to release?

• What kind of care would help me feel more balanced moving into this next season?

Sometimes wellness looks like deep therapeutic work and recovery. Other times, it looks like rest, boundaries, hydration, movement, time outdoors, or simply making space to breathe again.

Creating rituals of seasonal self-assessment can become part of a lifelong wellness practice — one rooted not in perfection, but in awareness, adaptability, and care for ourselves as living, changing human beings.

An Invitation to Reset

This spring, we invite you to take a moment to check in with yourself.

Maybe that means finally addressing a lingering injury, scheduling overdue self-care, exploring a new treatment approach, or simply giving yourself permission to slow down and reconnect with your body.

Whatever your wellness goals may be, we are honored to support you along the way.

Here’s to fresh starts, renewed energy, and caring for ourselves with intention — season after season. 🌿

Winter Wellness

Winter has definitely settled in here in the Pacific Northwest, and unfortunately, the flu seems to be making the rounds. If you’re anything like me—and committed to wellness and natural healing—boosting your immunity is probably high on your priority list. Right up there with… getting ready for tax season.

As I’ve been celebrating the return of the light and quietly hoping for spring, I also realized that the anniversary of my massage career in Washington State is today! I’m celebrating 27 years as a Licensed Massage Therapist (although I did take some time out for my master’s degree).

That got me reflecting on where my healing work really began. Long before massage school or certifications, it started in my great-grandmother’s kitchen in Bluemont, Virginia.

Along with folk medicine, she made big, steaming pots of chicken noodle soup that we’d portion into those opaque, square plastic containers and tuck into the freezer. When spring came around, she’d hand me a digging stick and send me outside with instructions to come back with sassafras root. Those simple, loving rituals planted the seeds for my lifelong love of herbalism and medicine-making.

So today, I wanted to share one of my favorite winter staples—a simple, nourishing chicken soup—along with a few ideas for staying warm and healthy this season.

Essie’s Chicken Soup (serves 4)

Ingredients:

1 roasted chicken seasoned with garlic, thyme, and rosemary

(or grab a seasoned precooked chicken from the grocery store—no judgment!)

1 lemon

1 finger of ginger or galangal

Egg noodles (optional, but cozy)

2 stalks of celery

2 large carrots

1 onion

1 whole bulb of garlic

Salt and pepper to taste

Directions:

Place the roasted chicken in a stockpot and add enough water to just cover it. Heat on medium and cook for about 30–40 minutes. You want a gentle simmer—not a rolling boil.

While the chicken is cooking:

Zest the lemon and squeeze the juice; set both aside.

Slice the ginger into little “coins.”

Peel and slice or crush the garlic.

Chop the carrots, celery, and onion.

Heat about 1 tablespoon of olive oil or good-quality butter in a sauté pan. Add the onion, celery, and half of the garlic, and sauté until everything smells amazing and starts to soften.

Once the chicken is falling off the bone and the broth has turned a lovely golden color, carefully remove the carcass with tongs and a slotted spoon (watch for little bones!) and set it aside to cool.

Add the sautéed veggies to the broth, along with the remaining garlic, ginger, lemon zest, and strained lemon juice (to keep seeds out of the soup).

When the chicken is cool enough to handle, pull the meat from the bones and add it back into the pot—again, keeping an eye out for sneaky little bones.

If you’re using egg noodles, add them now and cook for another 10–15 minutes, until they’re tender.

This is hands-down my family’s favorite thing to eat when someone isn’t feeling great. I usually serve it with a peanut butter and jelly sandwich on whole-grain bread—because sometimes comfort food just knows what we need.

If you’re looking for another immune-supporting classic, here’s a link to my favorite Fire Cider recipes. My go-to versions are from Rosemary Gladstar.

Fire Cider Recipe

And in case you’re tracking winter like the rest of us…

Punxsutawney Phil did see his shadow this year. ❄️

Watch Phil!