No matter what state of physical and mental health you’re in, there are benefits to various types of massage that can improve your quality of life and improve your general well-being. One of the lesser known, but still highly effective, forms of therapy is Thai massage. If you’ve never undergone this type of treatment before, there are a few things you’ll want to know to prepare yourself for the experience.

Thai Massage 101

This style of massage known as “Thai” dates back to India over two millennia ago, having been spread to the U.S. and Western cultures as Buddhism came overseas. Similar to other forms of massage, the Thai version finds its foundation in the principle that all human life centers around an essential life force, known as “Prana.” The human body derives Prana from our living environment, including air, water and our diet. The Prana we take in is then radiated throughout our bodies and around our personal space, forming a network of life energy that nourishes and invigorates us. This energy network is the central concept behind Thai massage.

The Benefits Of Thai Massage

There is a wide range ofadvantages to the Thai version of massage, as it can positively affect many conditions within the human body. It’s certainly useful in treating musculoskeletal issues, including achiness in the upper and lower back. If you experience neck, shoulder or sciatica symptoms, you might find Thai treatments to be effective in treating them. Hip disorders and tension within your arms and legs can also be alleviated.

However, you don’t need to be in pain to realize the benefits of Thai massage. Using these treatments as part of a comprehensive approach to your health and well-being canimprove flexibility, thereby strengthening muscles and making you less prone to injury. Akin to yoga, the movements during a typical session actually lengthen muscles, increase joint flexibility and improve blood flow.

How To Prepare For A Thai Massage

Unlike other forms of massage, the Thai version does not use devices or lotions that make disrobing necessary. Loose clothing is recommended so your body is not restricted during the yoga-like session. Instructors usually suggest that you don’t experience Thai massage if you’re hungry or have just eaten, so it’s wise to have a small snack about an hour beforehand. Thai massage takes place on a padded mat on the floor, similar to yoga. Other similarities to yoga include the breathing techniques, stretches and positions.

If you would like to know more about Thai massage and its physical and mental health benefits, please call or visit the Downtown Athletic Club. Our friendly staff can answer your questions and provide more details about scheduling a session.

Just because summer is over does not mean that outdoor activity has to stop. Although many people move their workout routines into the gym come winter time, plenty of die-hard runners and outdoor enthusiasts keep going even after the temperature starts dropping. This is fine; there is no reason to stop being outside just because it is chilly, or even wet out.

At some point though, you may notice that vigorous outdoor activity, such as running, has its drawbacks. It can be harder to warm up once the weather gets colder, and you may find that you suffer from more aches and pains. A bad knee or old injury may flare up. Another fairly common occurrence is chest pain.

Why Do I Get Chest Pain When I Run In Cold Weather?

Breathing in cold air is the primary culprit. When you breath in through your nose, the air gets warmed and moisturized by the small blood vessels in your nasal cavity. By the time the air reaches your lungs it is warmed up, making it easy for your body to accept.

However, many people breathe through their mouths when running. The shallow breaths of cold air through the mouth irritate the airways and can cause chest pain.

Some people may suffer from cold-induced asthma. While it may not be a problem during the warmer months, the cold air and exercise combination may trigger the wheezing, chest pain and coughing associated with asthma.

In some cases, the pain may indicate a larger problem. If you suddenly find yourself experiencing chest pain during or after vigorous activity, you should contact your doctor to rule out any problems.

What Can I Do About Exercise-Induced Chest Pain?

In most cases, the pain will go away once you slow down and relax. To avoid the pain, the best suggestion is to breath through your nose when running or exercising, or to wrap a scarf around your mouth.

If the problem is exercise-induced asthma, you may need to take medication to control symptoms.

Should I Move My Workout Indoors?

If you are not a fan of working out in cold weather, or it doesn't agree with your body, that's okay. Revamp your winter routine at the local gym. At the Downtown Athletic Club, you will find state of the art equipment, amazing instructors and personal trainers, a variety of classes and even massage therapists on hand. 

There is more to health and wellness than just eating right and exercise. Taking good care of yourself also means treating yourself and doing your best to lead a stress-free life. One way to do this is massage therapy. Massage is not only pleasant and relaxing, it also delivers many health benefits such as reduced stress, improved circulation and digestion, better sleep and greater flexibility and energy. While there aren't necessarily any drawbacks to massage, if you have any concerns, you should not hesitate to contact your doctor to find out if there are any health reasons you should not get a massage.

Is Pain After Massage Normal?

While you will not always experience pain after a massage, it is perfectly normal. A lot depends on the type of massage you get. Swedish massage, which is one of the most common types, is a fairly gentle massage so you will be less likely to find yourself sore afterwards.

Other types of massage such as deep tissue, sports or Thai massage, especially if you are new to it, may leave you slightly sore the following day. It depends on your individual body, the amount of stress and tension you are carrying and other factors. It is much like trying a new exercise – your body will respond with soreness at the new activity.

What Can I Do About Massage Soreness?

If you are just mildly sore following a massage session, you don't really need to do anything. If it is your first massage, or you haven't had one in a long time, most likely it won't occur with the next one. If you had a particularly vigorous session, you may want to communicate this with your massage therapist, especially if you are very sore, or the soreness persists beyond one day. This may be a sign that your therapist needs to adjust the amount of pressure.

Remember to follow any instructions that your massage therapist may give you. It is often suggested to drink plenty of water following a massage.

Massage is a perfect addition to your current fitness routine. It can help condition your muscles, increase your flexibility and decrease your risk of injury from working out.

Where Can I Find A Massage Therapist In Amarillo?

The Downtown Athletic Club is a state of the art fitness facility that has certified massage therapists on staff. You can book appointments for Swedish massage, sports massage, deep tissue, Thai massage, prenatal massage and hot stone therapy. In addition to getting in a great workout, you can also unwind with a soothing massage. Contact the Downtown Athletic Club today for an appointment.

As fall approaches, it’s tempting to hide away and eat delicious foods on your warm, cozy couch, but fall is a great time to start working out or continue a well-established routine. If you’re looking for the extra motivation to help you with your fall workout, check out some of these fall workout wardrobe must-haves. Here’s a list of the top five must-haves to add to your fall workout wardrobe:

Lululemon's Track to Reality Pant II - These pants are full of style and perfect to wear to and from the gym, or while you’re warming up outside. With the latest styling, including slim cuffs at the ankles and a wide array of colors and patterns, these pants will get you through the fall and winter months.

Adidas by Stella McCartny Run Rain Jacket - You’ll love to be seen in this jacket. Including Adidas climaproof material, this stylish jacket will keep you dry and warm while letting you shimmer as you run. Front pockets give you the perfect spots to place your phone or fitness tracker, and the pullover styling makes it easy to get this gem on and off.

Merrell All Out Flash - An ultra flexible running and workout shoe designed to wrap around your underfoot and activate your arch, these shoes are the perfect thing for heading outdoors or hitting the treadmill. With its fashion forward design and bright colors, every new workout regimen should involve a pair of Merrells'.

MPG Chime pants - These sexy pants are made from performance jersey and combine style and flexibility. Especially designed for MPGs' yoga line, these pants offer moisture wicking capabilities and four way stretch. Top all of this flexibility with fun bright prints and you pretty much have the perfect pair of gym pants.

Gaiam Everything Fits Gym Bag - This everything fits bag helps you stay organized and motivated to head to the gym. Room for all your essentials including water bottles, protein bars, shoes and even your yoga mat, may just make this bag the must-have for the fall fitness season.

If you’re looking to start a fall fitness routine that will carry you through the winter, visit us today at the Downtown Athletic Club in Amarillo. We offer a wide array of fitness options, including personal training, group training and even basketball training. The Downtown Athletic Club even offers massage therapy options for after hard workouts.

Part of a good health and fitness program is a diet rich in nutritious foods. High-quality meats, whole grains and fresh vegetables are part of this diet. When you are looking for foods that are rich in nutrients, and that are fresh, you should look for local and seasonal picks first.

How Can I Choose The Best Vegetables?

Ideally, you want to choose vegetables that are fresh and free of pesticides. Organic produce from grocery stores can be pricey. Not only that, but much of the produce you find at a grocery store has been in transit for days or even weeks before it reaches the produce section.

Your best and most economical bet is to purchase your vegetables from local growers. Farmers markets are ideal. This guarantees you will get fresh, seasonal produce that’s often inexpensive. Aside from getting fresh, delicious and nutritious veggies, you are also buying local, a great boost for your community.

What Vegetables Are In Season During The Fall?

Depending on the climate in your local area, there are a wide variety of vegetables that are harvested in the late summer and early fall months, and some on into winter. Many vegetables grow year-round, but are at their best during the fall. Now is a great time to try out veggies that you may not normally try, and make delicious soups, salads and stews with them. Here are a few to get you going:

1. Artichokes – A great treat and in season in some areas.

2. Broccoli – Tastes best during the fall and winter months, and is so good for you!

3. Eggplant – Grows best this time of year.

4. Beets – If you haven't yet, give them a try. Great for juicing!

5. Sweet Potatoes – High in nutrition, keeps well.

6. Winter Squash – Versatile veggie all season long.

7. Celery – Also at its best this time of year.

8. Brussel Sprouts – Buy these locally, very tasty when fresh!

How Do I Stay Healthy This Winter?


In addition to a healthy diet, you should also supplement with Vitamin C and Omega-3 and 6 to keep you healthy and feeling your best. Although it may be tempting to slow down on your exercise routine during the cooler months, it is important to stick with your routine, or better yet, shake it up and try something new.

If it's time to move your workouts indoors, come check out the Downtown Athletic Club. With tons of group classes, state of the art equipment, personal trainers and certified massage therapists, you have plenty of options to keep you feeling fit, energetic and healthy all season long.

Weight training is a great way to stay fit, healthy and feeling good. If you’re pregnant, you can still lift weights to stay in shape, you just need to use a bit more caution than normal. Pay better attention to your body to make sure you are not overdoing it. It might be a good idea to get the help of a personal trainer who can help you learn the best ways to lift weights when pregnant.

In addition to speaking with a personal trainer, do the following to ensure you’re making the best choice for you and your baby:

Speak With Your Doctor

Before you begin or maintain your weight training routine, speak with your doctor and let them know what you want to do. Your doctor will help you determine if you are healthy enough to lift weights during your pregnancy, and also will warn you of certain movements that could be dangerous to perform.

Lift Lighter

If you are cleared by a medical professional and plan to start a weight lifting regiment during your pregnancy, you should plan on lifting less weight than you normally would. You can make up for this lack of weight by doing more reps.

Avoid Certain Movements

There are a number of different movements and positions that could be harmful for you and your baby. Lunging forward while pregnant can provide a big risk of injury to the pelvic area. You are carrying extra weight in your mid-section which can put an additional strain on your muscles while you lunge. If you lunge forward during your workout you could lose your balance posing a risk to you and the baby. Also you could pressure on your cervix which could result in your water breaking prematurely.

Be Careful

The gym can be a dangerous place when you are pregnant so make sure you are careful when you lift weights. You don’t want to accidentally hit your belly with a weight, or drop something on yourself. Sometimes resistance bands can provide a safer way to work out your upper body when pregnant.

For more information on lifting weights during pregnancy, visit the Downtown Athletic Club and speak to a professional. Our qualified trainers are well educated and knowledgeable when it comes to working out and weight training during and after pregnancy.

The pumpkin has more uses than just being carved up to create a Jack O’Lantern for Halloween, or made into a pie during Thanksgiving. Here are three recipes you need to try:

Pumpkin Pancakes

Start your morning out right with these awesome pancakes.

Here is what you will need:

1 cup all-purpose flour
1/4 cup packed brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 tbsp canola oil
1 cup nonfat milk
1/3 cup pure pumpkin

In a medium sized bowl, combine the sugar, flour, salt, baking powder, nutmeg and ginger together. In a separate bowl, combine the pumpkin, egg, oil and milk. Once that’s done, add it to the dry ingredients. Let stand for at least five minutes.

Use ¼ cup of mixture for each pancake. Cook on well-oiled griddle.


Cream Of Pumpkin Soup

This low fat, yet hearty soup is perfect as the weather gets colder. Here is what you will need:

1 tbsp olive oil
1 small yellow onion, finely chopped
2 garlic cloves, minced
1 tbsp curry powder
1 tsp cumin
3 cups fat-free, low sodium chicken or vegetable broth
1 15-ounce can pumpkin
1 12-ounce can evaporated fat-free milk
Freshly ground Black pepper to taste

In a large saucepan heat the oil over medium flame. Add the onion and garlic and cook until translucent. Add in the cumin and curry powder and let that cook of one minute. Add the pumpkin and chicken broth and let simmer on low heat for 20 minutes. Add the evaporated milk and let simmer for 2 more minutes.

Then add to a blender or food processor and blend until smooth.


Baked Pumpkin Pasta

Pumpkin and Pasta is a combination that you may have never thought about, but once you try it you will be hooked.

12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese

Cook pasta according to package direction. Reserve ½ cup of pasta water. In a large pan, cook the onion and garlic with the oil until translucent. Add in the zucchini and herbs and cook for 5-6 minutes. Stir in the pumpkin and ricotta cheese. Next add the reserved pasta water. Whisk until smooth. Layer pasta and pumpkin mixture into a baking dish and bake for 15 minutes at 400 degrees.

If these healthy recipes are the first step on the road to healthier habits, don’t forget that eating healthy is only half the battle. Exercise is key to health. Consider the Downtown Athletic Club in Amarillo if you’re looking for a place to workout over the cooler months.

There are times when even the most seasoned athlete needs to improve their flexibility and enhance their stamina and endurance. Thai massage is unique in that it uses both compression and stretching to increase range of motion and improve flexibility. The Downtown Athletic Club encourages patrons to explore the benefits of Thai massage.

What Happens During A Thai Massage?

During a Thai massage, the therapist uses their entire body to manipulate the client’s body. They move the body into various positions and help stretch, pull and compress muscles and soft tissue.

Unlike a Swedish massage, Thai massage is extremely intense and should not be used as part of a workout session. Clients are encouraged to schedule a Thai massage a day before or a day after a workout, or major athletic event.

Most therapists recommend receiving a Thai massage on days when there is no workout scheduled. When a person chooses to receive a Thai massage, they should set aside enough time to rest and allow the body to heal and recover from the massage. While the massage does not injure the recipient, it does stretch and expand the tissues, allowing fresh, oxygenated blood to flood the area.

Who Benefits From Thai Massage?

Both men and women athletes can benefit from the intensity of a Thai massage. Athletes require a more aggressive approach to massage than individuals who receive them for relaxation and detoxification. The Thai therapist stretches and pulls a recipient's' body into positions that push normal boundaries. The longer the positions are held, the more flexible the body becomes, allowing the person to move more freely and have a much larger range of motion than prior to the massage.

Athletes at the Downtown Athletic Club use Thai massage to prepare their bodies for the next level. Workouts are used to strengthen and tone the body. Thai massage compliments the process by increasing the body's ability to move freely and function over and above normal limits.

Individuals who want to explore how far they can push their bodies will often include Thai massage as a way of enhancing the work they accomplish with exercise, bodybuilding activities and weightlifting techniques. Exercise builds the platform, while Thai massage is the catalyst to spur it into motion. This intense massage provides long lasting benefits. Once improved levels of flexibility are achieved, they can be continually used to further a person's progress.

If you are interested in exploring Thai massage, contact the DAC’s trained and certified massage therapists.